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.

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.

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.

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.

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!

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.

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!

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!

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.