EMPOWER TAKE OFF
The Ultimate Foundation - Beginners to Advanced
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6 week program + ONE MONTH FLIGHT FOR FREE
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4 Training Sessions/Week
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5 Lectures from Dr. Stacy Sims
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Access to Our Private Facebook Group
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Daily Training Session Briefs
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3 Strength Training + 1 HIIT + 1 SIT
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Plyometric + Core Work
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Guided Warmups + Mobility
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Videos of Movements
4 weekly sessions specifically designed for women in peri-, post- and menopause. Strength training, high intensity sprint intervals, plyometrics, accessory work + more.
You will receive all of your training right to your phone through our app, so you can do it at any gym you choose!
TRAINING
Essential information from Dr. Stacy Sims on what your body is going through, WHY we are going to be training the way we do and nutritional guidance
HEALTH TIPS
Exclusive Facebook group for direct access to expert Dr. Stacy Sims, our Empower coaches, and answers to your training queries
VIP ACCESS
Support from The Empower community of women on the same journey
COMMUNITY
OUR PROGRAMS INCLUDES:
4 weekly sessions specifically designed for women in peri-, post- and menopause. Strength training, high intensity sprint intervals, plyometrics, accessory work + more.
You will receive all of your training right to your phone through our app, so you can do it at any gym you choose!
TRAINING
Essential information from
Dr. Stacy Sims on what your body is going through, WHY we are going to be training the way we do and nutritional guidance
HEALTH TIPS
Exclusive Facebook group for direct access to expert Dr. Stacy Sims, our Empower coaches, and answers to your training queries
VIP ACCESS
Support from The Empower community of women on the same journey
COMMUNITY
OUR PROGRAMS INCLUDE:
JOY TO THE
JOURNEY
A training program - empowering YOU to become the best version of yourself during your years of menopause!
JOURNEY WITH US
“My vision is a world of healthy women who understand their bodies, know how to work with their unique physiology, know their periods are ergogenic aids and create positivity around being a woman in sport. Together we can shift the destructive narrative and elevate women in research, science, and sport.“
- DR. STACY SIMS
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Who is the Empower training program designed for?Our program is specifically designed to cater to the needs of women experiencing menopause, peri-, or post-menopause. However, we want to emphasize that our training methodology is beneficial for women at all stages of life. Regardless of your age or fitness level, we welcome every woman to join us on this empowering journey. It's about embracing your strength and fostering a deeper connection with your body, no matter where you are in life.
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What are the benefits of participating in this program during menopause?At Empower we have two primary focuses; strength training and high intensity training. Our strength training component is designed to help you build and maintain valuable muscle mass and bone density. More muscle tissue and exposure to high intensity training not only leads to improved metabolism but also better hormone regulation, which can be especially beneficial during menopause. Our high-intensity training sessions are aimed at increasing insulin sensitivity. This means your body becomes more efficient at utilizing insulin, which in turn can assist in fat loss, especially when it comes to tackling stubborn abdominal fat.
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What type of exercises are included in the program?Our program offers a diverse range of exercises that vary from day to day, ensuring a well-rounded fitness experience. Our foundational movements include the back squat, strict shoulder press, and deadlift, which form the core of our strength training sessions. Additionally, our high-intensity or sprint interval sessions feature workouts on a rower or a bike to get your heart pumping and your muscles firing! To keep things exciting and effective, we supplement each training day with a wide variety of accessory movements. You can expect to work with kettlebells and dumbbells, engage in bodyweight exercises, and even incorporate plyometric movements into your routine. Our goal is to keep your workouts engaging, challenging, and designed to help you achieve your fitness goals effectively.
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Can I do these exercises at home or do I need access to a gym?For the best experience and to fully benefit from our program, we recommend having access to a fully equipped gym. Our workouts are designed to utilize essential equipment such as a weight rack, barbell, weights, dumbbells, kettlebells, a plyometric box, and either a rower or a bike. These tools are integral to the effectiveness and variety of our training regimen. While some exercises may be adaptable for home workouts, having access to a gym ensures you can fully engage in our program and make the most of your fitness journey. We want to provide you with the best resources and opportunities to achieve your goals.
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Is there a community or support system for participants?Absolutely! When you sign up to our training program, you'll receive an invitation to join our private Facebook group, where you will be able to connect with our wonderful community of Empower women! This group will serve as a valuable resource for: building connections with other women who are on the same journey as you, finding answers to any questions you might have, whether it's about clarifying a training day or seeking guidance, engaging with our leading expert, Dr. Stacy Sims, and our team of experienced coaches, who are there to provide valuable insights, advice, and support. We believe in the power of community and are dedicate to creating an environment for you to connect, learn, grow and THRIVE together with like-minded women who share your goals and aspirations!
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Can I adjust the intensity of the workouts to match my fitness level?Absolutely! We understand that everyone has different fitness levels, and our program is designed to cater to your individual needs. When it comes to strength training, the prescribed weights are always tailored to match your personal strength numbers so you'll be working at a level that suits you best. For our cardio training, we offer a diverse range of options to ensure you can achieve the desired workout intensity. We're committed to helping you grasp and adjust the intensity to meet your goals, making sure you feel confident in your workouts.
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Are there specific warm-up and cool-down routines recommended before and after workouts?Yes! We include specific warm-up and cool-down routines as an integral part of each workout. Each day, you'll receive a comprehensive warm-up and activation routine, along with a follow-along mobility video. These components are designed to prepare your body and optimize your physical readiness for the training session ahead. Our goal is to ensure that you get the most out of every workout while minimizing the risk of injury. Your fitness journey is important to us and we want you to feel your best heading into your training session!
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I am already post-menopause, will this training program benefit me?Yes! It is never too late to embark on your fitness journey and we believe our training program will enhance your well-being significantly – even after menopause!
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How can I cancel my subscription membership?You can cancel your subscription at any time! Simply, write us an email to hello@empowerbydottir.com and let us know you would like to cancel. Once cancelled, you will continue to have access to the service until the end of your billing cycle, but you will not be billed any further.
WHAT PEOPLE
ARE SAYING
As a 46-year-old mom who hadn't trained in a while, joining the Empower Program was a nerve-wracking...
After trying numerous diets and engaging in various training programs to shed extra weight around the midline, I often found myself falling short, while my husband experienced...
Being an athlete my whole life, I was always in tune with my body, but going through menopause was a bewildering experience that left me feeling...
I didn’t really understand what was going on. I was experiencing weight gain, despite having made no changes to my diet or activity level. I felt overwhelmed and stressed...
We are so happy to welcome you to EMPOWER - a fitness journey that embodies our passion for igniting empowerment in every woman. We are on a mission to help you embrace your strength, and discover your full potential. Our approach goes beyond exercise; it is about forming a powerful connection with your body and gaining a deeper understanding of what you need during this phase of life.
So, we wholeheartedly invite you to embark on this transformative journey with us. Let's celebrate your STRENGTH, support your well-being, and empower you to lead a healthier, more vibrant life together.
With love & excitement for the amazing journey that awaits,
Katrin Davidsdottir & Annie Thorisdottir
Katrin & Annie
EMPOWER x Fitr
We are excited to announce the partnership with Empower by Dottir and Fitr App. Access your programs, leaderboard and community conversations all in one app from your cell phone.
After you complete your purchase of any program simply download the app from the Apple App Store or Google Play store and create an account using the same email address to get started.
Meet our founder & the true trailblazer dr. Stacy T. Sims, MSC, PHD. She is a pioneering international exercise physiologist and nutrition scientist dedicated to transforming the world of exercise nutrition and performance for women. With an impressive career spanning decades, her groundbreaking research and innovative approaches have not only challenged the status quo but have also empowered women worldwide to optimize their athletic performance.
Driven by her unwavering commitment to female athletes and fitness enthusiasts, she continues to push the boundaries of knowledge, providing invaluable insights that revolutionize the way women approach their fitness and nutrition goals. Dr. Stacy Sims is truly a trailblazer in the field of women's sports science.
With excitement to educate and empower YOU,
Dr. Stacy Sims
Dr. Stacy Sims
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