forever
EMPOWERED:
Food & Fitness Freedom…
Fueled by Facts
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Start date: October 2022
Tell me if this sounds familiar…
You’ve lost track of how many times you’ve fallen off the wagon
Exercise feels like a chore at best, and punishment for eating bad food at worst.
in your fitness routine. When you’re motivated, you’ll go through periods of eating super healthy & working out every day, but then as soon as something disrupts your routine, you find it super difficult to get back on track.
You’re interested in getting more into lifting weights, but fear that you don’t know what you’re doing and will look silly.
You feel bloated & low-energy
all the time.
One “bad” meal makes you feel like you’ve ruined everything
You want to make a lifestyle change for
the better, but you’re struggling to do it on your own.
which turns one off-track meal into an entire weekend, and feeling like you have to start all over on Monday (again).
You’re confused by all the conflicting information out there, and what actually applies to YOU.
Should you be eating more protein? Only plants? Doing cardio? Eating less? Eating more? You’re overwhelmed about where to start, so you end up doing nothing.
You’re uncomfortable in
all your clothes.
Some days it takes 20 minutes to get dressed because instead of just grabbing what you feel like and what would look cute, you're figuring out how to cover the areas you're most insecure of.
If you’re reading this and thinking
“This is me”… you’ve come to the right place!
If you’re reading this and thinking “This is me”… you’ve come to the right place!
I get it. For years, despite wanting to so badly, I couldn’t seem to reach my fitness goals.
I lost track of how often I’d tell myself THIS was going to be the time I stayed disciplined for good, and then ended up falling off the wagon for the 1000th time, feeling like a failure.
What I didn’t know then is that I wasn’t the problem… the approach I was taking was.
I eventually learned that, when done right, I could see incredible results without feeling deprived or cutting out delicious “bad” foods.
I also learned that with the right mindset, I could fall in love with fitness and have it become ingrained in my lifestyle… So I’d never fall off the wagon again.
Finally being successful in my fitness journey transformed my confidence and my entire life for the better, and inspired me to help others do the same. I went on to receive my Bachelor of Science in Kinesiology, and became certified in Eating Psychology, Neurolinguistic Programming, and Emotional Freedom Techniques/Tapping.
I’ve since helped hundreds of women & men get off the hamster wheel and trade in their all-or-nothing thinking for a positive relationship with food & exercise that allows them to be consistent and get results.
And no matter how many times you’ve failed in the past, I want you to know that this is possible for you, too.
CLIENT RESULTS
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Introducing:
The forever empowered program
Eating chocolate, pizza and cake with zero guilt
Being able to listen to your body and give it what it needs
Not feeling the need to go overboard, or like you need to start all over again tomorrow.
No longer feeling controlled by late-night cravings or emotional eating, and actually CRAVING nutritious foods.
A roadmap to true food & fitness freedom that’s fuelled by facts, and tried-and-tested to work.
Imagine...
Knowing exactly how to eat and work out for your goals
Having the energy and motivation you’ve always wanted
Never falling for another fad diet, and walking into the gym with confidence.
Feeling like you can tackle any goal or obstacle life throws at you.
Wearing whatever you want, and feeling great in it
Actually looking forward
to your workouts
Instead of what’s going to hide
your insecurities.
Because you love how they make
you feel, and they’ve become part of
your lifestyle.
This is all 100% possible for you - no matter how “unmotivated” or “undisciplined” you think you are.
Looking in the mirror and
feeling proud
of the strong body you’ve built, and of yourself for finally following through on your goals and making yourself a priority.
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Introducing:
THE 3-STEP forever empowered METHOD
1. Individualized Coaching that Works
Each person’s body and goals are totally unique (beyond what an online calculator can tell you!), and so are the nutrition & exercise protocols that will get them results. Not only are your nutrition & workouts throughout the program 100% customized to YOU, but they’re continually adjusted to ensure that you never hit a plateau. You will be shocked at what you’re able to accomplish with some guidance, and empowered with an understanding of how to properly fuel and train your body that you’ve never had before.
2. Empowerment through Education
“Give a man a fish, and you’ve fed him for a day. Teach a man to fish, and you’ve fed him for a lifetime.” The answer to getting off the hamster wheel is not another plan to follow. It’s understanding HOW to incorporate eating & moving for your goals into a lifestyle that’s truly sustainable for you. The Forever Empowered program doesn’t tell you WHAT to eat, it teaches you HOW to eat. It doesn’t just tell you what workouts to do, it tells you why. So you don’t have to waste another minute or dollar on short-term diets, programs, classes, supplements, or expensive MLM shakes ever again.
3. Upgrading your Mindset
What my training in eating psychology taught me is that without a healthy relationship with food, exercise, and yourself, no amount of knowledge can save you from self-sabotaging behaviours and/or misery. Once we DO start to do the inner work though, you’ll notice that everything starts to feel easier, less stressful and more enjoyable. And the best part is, the self-compassion, mental strength, and confidence you develop in the process will trickle into ALL aspects of your life.
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“I used to hardly go an hour without thinking negative thoughts about my body. Now, I’m impressed with my body - what it can do at the gym, how it can bounce back, how it can take me where I want to go. Instead of thinking, “Will this food make me fatter? What will I have to do to work this pizza off?”, I’m now thinking of if the food will make me feel better, or if it’s what I need right now.”
– Alix D.
“My biggest struggle going into this program was having an all-or-nothing mindset that often had me feeling like if I screwed up at all, I had to start over from the start. Now, I can gage when I am full before I overeat and feel sick. I can enjoy foods that I love without feeling guilty because I eat until I’m satisfied and not until it’s all gone.”
- Jamie F.
“Food for me used to be something that held me back with my fitness. Now, food is something that I feel I have confidence and knowledge with! I now know what my body wants and needs and I listen to my body! Working out has gone from feeling like a chore, to a happy part of my daily life. I look forward to my workouts because they make me feel so good!”
- Jenna J.
“Prior to this program, I struggled with restrictive eating, perfectionism and black and white thinking. Since completing the program, I no longer see certain foods as "good" or "bad”, or have an "all or nothing" mentality when it comes to food. I eat what I need to nourish my body and I indulge in moderation...not because of calories...but because I feel much better when I eat nutritious food.”
Shabnam D.
What’s included in this life-changing program
Each week, there will be a new lesson/assignment to shift your mindset, increase your understanding, or build a new habit.
The videos and any accompanying resources will be available for download so you can keep them for life and refer back to them in the future.
Weekly Video Modules + PDF
Resources (Value: $500 USD)
Using a flexible system that’s adapted to your lifestyle & preferences and teaches you how to eat for your goals in any situation.
Personalized Nutrition Targets
(Value: $1,300 USD)
To help you apply the weekly lessons, set personalized goals for the week, hold you accountable, help you with your exercise form, provide individual support, and adjust your nutrition & exercise protocols as needed.
Weekly 1-on-1 Check-ins
(Value: $1,300 USD)
Designed for you based on your body/goals, preferences, schedule, and the equipment you have access to.
Delivered via a fitness app to your phone with instructional videos for each exercise, and the ability to schedule your workouts, time your rest periods, keep track of the weights you use & more.
Customized Workout Plans
(Value: $600 USD)
To provide further clarity, coach you through any obstacles, learn from others’ journeys, and foster a tight-knit support group.
Bi-Weekly Small-Group Coaching Calls
(Value: $650 USD)
To answer any questions and provide ongoing moral + practical support throughout the week.
Unlimited Text/Voice Access to Your Coach (Value: $1,300 USD)
Throughout the program to reward consistent behaviour, build community within the group, and provide extra motivation & fun!
Challenges & Prizes
(Value: $300 USD)
With everyone in the program where we discuss the weekly lessons, participate in the challenges, share recipes & tips, and celebrate + encourage each other.
Slack Community
(Value: $150 USD)
TOTAL VALUE = $6,100 USD
(not including the thousands you’ll save over time on diets, programs, constantly buying new clothes, supplements, shakes, courses, and coaches/trainers once you no longer need them.)
… But if you join this round, I will be offering the program for less than 1/3 this price - that’s over $4,000 in savings.
6 months of...
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✓ You’re looking for a lifestyle change, not a diet or just something to motivate you in the short-term.
✓ You have weight loss, toning or muscle-building as part of your goals (in addition to mindset + health goals)
✓ You want to be healthier and in better shape, but you don’t want to sacrifice your favorite foods & moments with loved ones in order to do so.
✓ You don’t want to have to track your calories for the rest of your life; you want to be able to eat intuitively, but still feel confident that you’re making the right choices.
✓ You know that you have some knowledge gaps that are preventing you from reaching your goals.
✓ You’ve tried other programs before, but when they finished, you were like “what now?” and you’re looking for something with a more lasting impact.
✓ You know that you benefit from the support & accountability of a coach, and the incentive that comes from investing in yourself.
✓ You’re willing to prioritize yourself and your mental + physical health by making time for it in your schedule.
✓ You’re willing to try new things and have an open mind.
✗ You just want to be given a workout plan & meal plan, and aren’t interested in diving deeper into your mindset or increasing your knowledge.
✗ Seeing quick or drastic results is your #1 priority - above your health and long-term happiness/success.
✗ You expect mental & physical changes to magically happen without actually applying the tools & guidance you’re given.
✗ You aren’t interested in weight training/bodyweight training (or willing
to give it a shot).
✗ You aren’t comfortable performing weight training/bodyweight workouts on your own, without direct supervision.
✗ You’re currently battling an eating disorder.
✗ You’re currently pregnant.
✗ You aren’t comfortable sharing in front of a small group.
“I know it’s not time for my check in, but I’m so happy with the place I’m in right now! I’m not stressing my food and I finally feel like I know how to make good choices and indulge at the same time. I’m working out because it makes me feel strong, not because I want to look a certain way. Yet (without focusing on it), I’m much happier with how I look and what my body can do because I feel great.”
“I bought two new bathing suits and rocked the heck out of them this weekend. I never in a million years thought I could feel so good in my own skin and not stress. Even though I don’t have a 6 pack or the “perfect” body I just know how far I’ve come and it kind of all came together for me this weekend.”
“Everything went well this week. Clothes are all fitting loose and I’m not having any binges!!!! I’ve been practicing mindful eating and have found it so empowering. I’ve begun to crave healthy foods and choose them over junk foods 80% of the time.”
“I’ve been feeling SO confident this week. I haven’t been this low in weight for about 2 years!! Two years ago, I was restricting and binging and now I can eat whatever the heck I want! I wanted a Twix bar on Thursday...so that’s what I had!”
The forever Empowered Journey
Your day-to-day health habits, relationship with food & exercise, and the way your body looks & feels will be drastically different by the end of our 6 months together…
However, these changes happen gradually, in a strategic step-by-step manner, so you can focus on one thing at a time and have it feel totally manageable.
Here is a sneak peak into what the entire journey looks like, start to finish:
We start by helping you discover your unique intrinsic motivation behind your fitness journey, and how to stay connected to it throughout the program & beyond. Fitness & health will become non-negotiables in your life, and over time, eating well and moving your body will shift from being something you have to do, to something you actually enjoy doing.
You’ll also learn about macros & flexible nutrition, and start to experience firsthand that you don’t need to be on an ultra-restrictive diet to see progress towards your goals. Week by week, the guilt will start slipping away, and you’ll feel more & more at-peace and empowered around food.
Weekly topics: Fundamentals of Flexible Nutrition / Finding your “Why” / Energy Balance & Macros / Measuring Progress / Fiber & Water / Intrinsic Motivation / Eating Out + Social Events / Sleep & Stress Management / Routines & Time Management
After a couple months of consistency with applying the fundamentals, this is typically when you’ll start to really notice changes in your body - your clothes fitting differently, feeling much stronger in your workouts, and carrying yourself with a new level of confidence!
At this point, you’ve mastered the basics and are ready to incorporate more advanced fitness & nutrition concepts, to accelerate your results and build your knowledge base so you can feel confident about what you’re doing with your nutrition and in the gym.
Weekly topics: Cardio & NEAT / Meal Prepping & Planning / Peri-Workout Nutrition / Supplements / Building Muscle & Strength / Digestion & Gut Health
The purpose of this final phase is to take everything you learned about eating & moving for your goals, and turn it into an intuitive lifestyle. Now that you know exactly WHAT to do, and that you can be consistent in doing it, we’ll bring the focus back to your mindset to get rid of any leftover self-sabotaging tendencies so you can trust that you’ll maintain these habits for life.
Weekly topics: Mindfulness / Limiting Beliefs + Reframing / Mindful Eating / Emotional Eating / Intuitive Eating - Part 1 / Intuitive Eating - Part 2 / Vacations + Disruptions in Routine / Body Image & Self-Love
About Your Coach
Hi! I’m Kayle. I’ve been an athlete my entire life, but I struggled with body image and my relationship with food for many years, until I finally discovered the methods I now use with my clients.
I created the Forever Empowered program because I would take each of my long-term 1-on-1 clients through a similar process, and thought that there had to be a better, faster way to deliver them everything they needed for lifelong food & fitness freedom. Thus, the Forever Empowered program was born! Creating this program has allowed me to facilitate the same transformation that would take my 1-on-1 clients 1-2 years (and originally took me 7-8) in just 6 months! I am confident that when it comes to a fitness program that provides true lasting impact, there is nothing else quite like it.
When I’m not coaching clients, you can usually find me at the gym, reading/ listening to something to do with health, psychology or philosophy, or spending time with friends. I’m originally from Edmonton, Alberta Canada, but currently live in Bali. I love ice cream and coffee, and I live for my clients’ dogs on our zoom calls.
the same transformation that would take my 1-on-1 clients 1-2 years (and originally took me 7-8) in just 6 months! I am confident that when it comes to a fitness program that provides true lasting impact, there is nothing else quite like it.
When I’m not coaching clients, you can usually find me at the gym, reading/listening to something to do with health, psychology or philosophy, or spending time with friends. I’m originally from Edmonton, Alberta Canada, but currently live in Bali. I love ice cream and coffee, and I live for my clients’ dogs on our zoom calls.
Hi! I’m Kayle. I’ve been an athlete my entire life, but I struggled with body image and my relationship with food for many years, until I finally discovered the methods I now use with my clients.
I created the Forever Empowered program because I would take each of my long-term 1-on-1 clients through a similar process, and thought that there had to be a better, faster way to deliver them everything they needed for lifelong food & fitness freedom. Thus, the Forever Empowered program was born! Creating this program has allowed me to facilitate
“Since working with Kayle, I’ve completely fallen in love with taking care of my mind and body - ‘cheating’ or giving up doesn’t even cross my mind anymore! I wake up every day excited to work on myself physically and mentally, and thankful for a body that allows me to do that. If you're seriously ready to make a positive change in your life and have patience and dedication, I promise Kayle will help you reach all of your goals!”
- Ashley M.
"Hi Kayle! I wanted to say THANK YOU for all that you've done to help me understand my body. Thank you for guiding me and helping me create a stable relationship with nutrition and training. I've only tracked on & off from the last check in I had with you and I've felt great!! I'm currently maintaining but allowing myself to go up in calories slightly. My lifts have been so great and my energy levels amazing too!! Thank you for being such a real, honest, caring, and motivating coach!"
- Nilma
“Kayle really makes the experience specific to you and your needs, and was always finding ways to adjust things to make them work better for me and prevent me from plateauing. She has helped me learn about my body, and has given me the skills and confidence to get back on track if I ever feel like I’ve fallen off or need a reset. I now recommend a coach to anyone trying to better themselves because it really is a game-changer (especially one that makes it so customized to you)!”
- Sarah P.
“When I came to Kayle, I was stuck in a binge-restrict cycle that was dragging me deeper and deeper. Kayle helped me improve my relationship with food and myself, and taught me that no food was bad or good, that it was all a matter of balance and conscious choices. I can never thank her enough for the work she did with me in helping me develop a new sense of peace and mindfulness towards food and accepting my body as it is."
- Elena
“Working with Kayle is the first time that I’ve seen real progress in my body! On top of that, my mindset has completely changed, and it’s given me confidence in all areas of my life like I never would have expected. Kayle was an incredibly supportive coach who was such a joy to work with. Hiring her was one of the best decisions I’ve ever made!”
- Kelsey C.
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FAQ
The next round of the program will start towards the end of January (exact date TBA), and run for 6 months.
Yes! All of the program content is delivered via the inter-webs. If our time zones are very different, I may not respond to you while I am asleep, but you can always expect a response from me within 48 hours (and usually much sooner than that). There will be multiple group call times scheduled, and I will make sure there is one that works with your time zone/schedule.
If you can’t make your scheduled group call time one week, I’ll do my best to find an alternate one you can join in on that week or the next.
The group calls are 60 minutes long, and there will be a maximum of 6 people on each call. You will have the same people on your call each week to help you feel comfortable with and bond with the group.
Your weight training routine will be built specifically for you, with your goals AND schedule in mind. They are typically a minimum of 25 minutes and a maximum of 90 minutes, 2 to 5 days per week.
Yes! The more equipment you have, the more options we have to work with, but you can start out with nothing but your bodyweight and a backpack filled with heavy objects. I recommend those training from home purchase resistance bands as well (these are very inexpensive), and if you plan on working out from home long-term, dumbbells next, and so on.
We will make it work!! It is totally possible to make progress towards your goals working out from home (when done right), and if this happens, I’ll do my part in making sure that it doesn’t slow you down. Similarly, if you start out working out from home and want to go back to the gym when it opens, I will adjust your workout plan for you.
Yes! Everything you need to know, the program will teach you in a gradual, step-by-step manner. The workouts come with instructional videos for each exercise, and I’ll get you to record videos of yourself doing the exercises to receive feedback on your form. Do keep in mind however that since this is a virtual program, I will not be there to directly supervise your workouts, and this is something you must feel comfortable doing on your own.
Yes! Even though you might know some of the concepts being taught, I guarantee that you will still learn new things and get a lot out of the weekly modules, in addition to the mindset exercises.
Yep! The program focuses heavily on nutrition and your relationship with food. Even if you don’t struggle with the motivation to work out, chances are you will still benefit greatly from following a structured workout program that’s designed specifically for your goals.
Yes! The program will help you with your motivation to work out, as well as knowing exactly what to do. Even if you don’t have a negative relationship with food, nutrition plays a big role in weight loss, building muscle and toning, and receiving nutrition coaching will be instrumental in helping you reach those goals and be more knowledgeable about nutrition in general.
Yes! If you’re on a long-term weight loss journey, it’s essential that you use an approach that’s sustainable in the long-run. You’ve come to the right place!
Yes, the educational components of the program will focus fairly equally on fat loss and building muscle/toning, and your nutrition and workouts will be designed for your individual goals.
Yes. I have worked with many vegetarians & pescetarians, and a few vegans, and have followed a plant-based diet myself in the past. I do my best to include vegan/vegetarian options and examples within the educational modules, and will work with your dietary needs on an individual basis in our 1-on-1 coaching.
Yes! The nutritional approach that the program takes is flexible, and works for all dietary considerations. I will help you find options that work with your restrictions in our 1-on-1 coaching.
Yes. While I don’t specialize specifically in each of those areas, I do have experience working with each of them and will be adapting your protocols with your health considerations in mind, and adjusting based on how your body responds.
If you are healed from your eating disorder and are comfortable being in a program that teaches sustainable fat loss methods, yes. Many participants who battled an eating disorder in the past found the program helpful to shift any leftover disordered tendencies and further improve their relationship with food.
No!! 6 months is a long time, and I fully expect you to go on living your life while participating in the program. In fact, the more obstacles you encounter while participating in the program, the better you’ll learn how to cope with similar challenges in the future. The program will teach you how to do your best no matter what life throws at you, and stay consistent in the grand scheme of things.
Yes! While the program will probably be mostly women, it is now accepting men and non-binary individuals. You will have the option to choose whether you would like your group call to be women-only, or all genders.
The total cost of the program is in the low 4-figure range, with payment plans available. More information is available inside the program application.
The weekly video modules are on average 15-20 minutes long (max 30 minutes).
Here are some reasonable time estimates for the components of the program:
Workouts - ideally at least 2 hours/week
Modules - 20 mins/week (can be listened to in the car, while getting ready, while on a walk…)
Group call - 60 mins every other week
Check in - 10 mins/week
Food tracking - 5-10 mins/day (less towards the end)
You can spend more time than this of course working out, going above and beyond in applying the lessons… But if you’re willing to make it a priority, the program can work in even the busiest of schedules.
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