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Here are some tips to help you adapt to the time change…. 

after all it’s being adaptive that makes us strong and resilient beings.


  1. Get as much sunlight during the day. This wakes up your serotonin, and will help you feel awake, and also help you feel tired later on.


  2. Dim the lights in the evening to stimulate your melatonin production. Maybe even light some candles! (make sure it’s as dark as possible when you sleep-blue lights be gone ;)


  3. Turn the lights on when your alarm goes off, and have a breathwork pratice at your fingertips, so you can lie in bed a little longer while you breathe, energize and mobilize your system, release endorphins, and allow the light to stimulate your serotonin production. This should make it alot easier to get out of bed and start your day!

Try the Breathwork Practice:

Please modify the length of the breaths and breath holds as needed.

**Don’t hold your breath if you are pregnant or experiencing acute PTSD. This practice is especially useful for the groggy, heavy, frozen, low mornings when we need energy and clarity.  However, it also helps us build resilience to stress & anxiety over time as we drop into peace during the breath holds while our fear response is sounding.  Do your best, honor yourself, and enjoy it!

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Get Unlimited Access to over 100 Guided

EMPOWER Classes & Meditations

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  • Total Body Strength Training

  • Somatic Nervous System Self-Regulation

  • Breathwork & Emotional Freedom Technique

  • Intuitive Movement & Dance Cardio
  • Self-Love & Feminine Embodiment Practices
  • Inner Guidance Meditation

  • Conscious Music to Align your Mindset

  • Inspiration & Tools for Navigating Life on Earth

  • Free 30 Day Self-Care Plan to Get you Started

  • 1:1 Coaching to Ensure Your Success

  • Private Online Community Support

  • Ongoing Live Self-Care Trainings & Women's Circles

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Classes are for all levels & you will always be encouraged to listen to your body.

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On-demand workouts, meditations & playlists to help you:

  • Cultivate Self Love & Emotional Resilience.

  • Activate your Intuition.

  • Feel EMPOWERED in your body.

  • Embody the Woman you are here to be.

When we truly commit to giving ourselves the care

that we need, we...

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  • Feel more ease, vitality and resilience.

  • Have more clarity & confidence to put towards what’s truly important to us.

  • Rewire our self-worth & transform our capacity to receive in every area of our life.

  • Recognize our boundaries, limits, needs and desires.

  • Show up as the empowered & loving women we are here to be & set a powerful example to those around us.

  • Transform the collective paradigm from the inside, out.

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"These classes have not only sculpted parts of my body that I haven't paid attention to in years, but have helped me to remember the parts of myself that are unfortunately buried under alot of conditioning, chores, and the day-to-day Essence, my Power, my Grace, and my Connection to Source."

"Wow, What a life changing catalyst this membership has been for me. Lizzy has an amazing ability to channel messages that are exactly what I need to hear.  She speaks to the wholeness of our human experience in deeply acknowledging ways. I am moved to sweat and to tears, in the best way possible."

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Why we need strength training

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By age 35, our estrogen & testosterone levels begin to drop causing muscle loss, osteoporosis, low energy, brain fog, weight gain and loss of libido.

When we strength train, we boost testosterone which...

  • maintains muscle mass & bone density.

  • boosts metabolism, sexual health, & libido.

  • Increases energy, focus & concentration.

  • supports graceful aging & confidence.

When we are connected to our inner core strength, we become powerful, confident, and resilient in our life.  We can speak our truth, hold our boundaries, and follow our inner guidance.

Why we need nervous system regulation

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Our nervous system is the command center for every other system of our body. 


When we experience stress & trauma (hello, modern day life), our nervous system becomes dysregulated, throwing EVERYTHING out of whack (sleep, hormones, digestion, immune system, mood, capacity, all of it).

When our nervous system is regulated...


  • our body can rest, digest, and restore it's optimal health.

  • we are more emotionally connected in our relationships.

  • we can adapt, problem solve, be creative & access our inner guidance.

When you join the EMPOWER Online Studio
You'll also receive these EPIC BONUSES

to support your daily practices & keep you motivated.

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Exclusive access to my weekly playlists. Available through Spotify & Apple Music.

What you put into our mind matters.  The words you speak & the lyrics your sing, create your reality.   My carefully curated conscious playlists will be your new fav  GO-TO daily tool to support your self-care practices & consistently anchor in your most empowered state of being.

(My clients are obsessed with this bonus!!!)

Unlimited 1:1 plus group coaching for 30 Days at a discounted rate of $222 through the end of March.

When you join the membership, you have the option to add on 30 Days of unlimited 1:1 & group coaching to ensure your success and create a powerful upgrade in all areas of your life.

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What's Included in the 30 Day Reset:

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  • 60 min 1:1 Meet & Greet session with Lizzy, to get to know each other. 

  • Personalized 30 day self-care plan, to regulate your nervous system, strengthen your body, and achieve with your goals.

  • Weekly Group Coaching calls & private community forum to keep you on track, connected & accountable.

  • UNLIMITED 1:1 back-pocket sessions with Lizzy for anytime you are stuck or need to process something specific (or personal) than we have time for on the group coaching call.

  • Weekly accountability log check-ins via D.M.

  • Unlimited 1:1 support via D.M. Monday - Friday, so you never stay stuck!

What's Inside the Training:

Introduction & Welcome

  • Embodied Feminine Leadership Masterclass

  • Deep Core Stability & Alignment Training

  • Menstrual Cycle Syncing Training

  • Conscious Eating Training & Meal Planning Guide

Daily Practices

  • Somatic Tracking & Self-Compassion Practices

  • Anatomy of a Morning Practice Masterclass

  • EMPOWER Body Mind Soul Workouts & Meditations

Nervous System Self-Care

  • Polyvagal Nervous System Masterclass

  • Feel it to Heal it Ritual

  • Somatic Tools for Nervous System Regulation Training

  • Emotional Freedom Technique Masterclass

Self Empowerment Inner Work

  • Identifying & Meeting your Needs

  • Moving from Victimhood to Empowerment

  • Clarifying & Strengthening your Boundaries

  • Shadow Work to Amplify your Conscious Creation

  • Transforming Challenges into Wisdom & Purpose

  • Identifying & Manifesting your Deep Heart's Desires

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Hi! I'm Lizzy, I'm a trauma-informed personal trainer, nervous system specialist & self-care coach.  I have been supporting women to reclaim their worthiness & self love, and to feel safe, secure and EMPOWERED in their bodies & their lives, for over 17 years.

It's my absolute honor to share these tools and practices, because I believe they are essential for navigating life on Earth at this time.  


I personally use them on a daily basis to process my emotions, and to stay centered, self-resourced, and tapped into my intuitive guidance.

I designed Empower as a safe space to unwind from patriarchal conditioning (shame, competition, judgement, scarcity, unworthiness, and overemphasis on the mind) and reclaim the innocence, wisdom & power of our body, heart, and higher self.

At the center of my work is the prayer that we metabolize our past trauma in order to RISE into the powerful, sovereign, courageous and graceful leaders that we are here to be.

The time is now, let's Be & Do this sisters! TOGETHER! The feminine way!

Love, Lizzy

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 "This class is one of the most empowering things I've ever done, besides giving birth.  Lizzy gives us constant reminders of the power we have as women to change the world by changing ourselves, and provides the space for us to find the tools within ourselves"

"No matter the struggle of the day, Empower leaves me with a renewed sense of love and compassion for both myself and those around me.   It's not just a workout, it's a total mind, body, spirit, reset."

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  • Re-prioritize your self-care and get stronger in body, mind & soul through powerful daily workouts, meditations & embodiment rituals.

  • Release shame, cultivate self-awareness and self-compassion & master your relationship to your emotions.

  • Heal old trauma responses, balance anxiety & depression and improve your resilience to stress.

  • Transform  lingering patterns of self-sabotage, rewire your brain to worthiness & reclaim your most healthy, authentic, confident and empowered self.

  • Connect to your intuition & wake up your juicy, fierce, magnetic, feminine energy.

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Body Positive Personal Training, Fitness Classes

& Self-Care Coaching for Women

Serving Asheville, Swannanoa & Black Mountain, N.C. & Online

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