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EMPWR - Fitness & Sports Training

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Canada
Ville Saint Laurent, QC
EMPWR - Fitness & Sports Training

We excel with those who've cycled through periods of working out hard followed by hardly working out.

09/07/2026

BEHOLD! Most of the exercises we use on Fridays - Take them! Use them! That’s what this is for🙂‍↕️

Part 1/2 of our Jump & Throw block

Notice why we use this drill when looking forward at our 1st strength exercise!?

Part 2/2 of our Jump & Throw block:
Using the versatile ANCORE - #1 Rated Portable Cable Machine pro

👋 Obliques!

THIS is the 1st Strength exercise 😬

Each program at EMPWR - Fitness & Sports Training is built with individualized modifications & cues.

Your progress, then, is individually tracked, delivered simply, and recorded in our software.

We’ve discovered that monitoring the tangibles across multiple phases (exercise modifications, tool used, weight, speed, reps, etc..) is the key to a sustainable transformation.

Our sessions start with mobility, an active warmup, jumps & throws, strength training, and, of course, end with conditioning.

We’re experts at working with athletic adults who have a life & responsibilities outside the gym…

Along with some achy body part that’s confusing to work around😒

Yes we love training !
but we also love creating solutions so you can stay sane while juggling all that’s going on outside of work…

We get it because we are just like you;
Call this person. Pay that bill. Walk the dog. Drive your kid to practice…

We take care of everything so you can focus on what matters most; Your family and your career.

By taking the programming, tracking and modifying (when aches inevitably happen) off of your plate,
you can focus on moving easier, getting stronger, and maintain a stable headspace.

We ONLY have SMALL SESSIONS (2-6ppl)
&
They deliver HUGE RESULTS.

Don’t take my word for it - I should believe in our product!😊

Ask a friend who’s been to EMPWR - Fitness & Sports Training before.

None come to mind?

DM / COMMENT “TRIAL” & we’ll set you up.

If it’s not for you, we’ll refund ya.

Cool?
Cool.

-

ALL WAYS FORWARD,

- Rich

08/02/2026

Welcome to EMPWR, Gabriele and Rebecca! 🎉

Inspired by athletes. Trusted by professionals. That's the standard, and these two coaches live it.

Rebecca romary, Strength & Conditioning + Running Coach, lives for the athletes starting over, starting slow, or starting for the first time. That's the part she loves most. A 3:27 marathoner, she's coached runners from their first 5K to a marathon PB. She's also the founder of Club Connectée, a Montréal women's movement and wellness community built to keep movement accessible through every stage of life, and that same energy drives how she coaches here.

Her motto says it all: "Show up. Move with intention. Enjoy the ride."

Gabriele Paccione, Strength & Conditioning Coach, spent time at the Valencia CF Academy training high-level soccer athletes. He's brought that same standard to EMPWR, working with young athletes and adults who want to feel athletic again. Stiff backs and achy knees aren't an inconvenience to him, they're his specialty. His approach: move well, get strong, get fast, in that order.

Schedule an intro session at EMPWR and meet our new superstar coaches, Gabe and Becs!

07/28/2026

You don’t need a stricter plan.
You need one that survives a crazy Tuesday.

You’ve tried tracking, weighing, even meal prepping for a bit…

BUT…
The summer schedule is rushing from work to practice to…“oh ____ dinner”😬
*let’s grab whatever’s fast*.

That isn’t a willpower problem.
It’s a system problem.

We built this Guidebook for you.

Inside:

🖐️ Simple to Gauge Portion Size Guide

🍽️ How to Build Your Plate

🛒 A Simple Shopping List

✅ 9 habits that hold up when your week doesn’t (built on behaviour change science)

No scale. No app. No starting over.

Savagely simple.

Want it?

COMMENT or DM “simple nutrition” & we’ll send you the guidebook.

-

EMPWR - Fitness & Sports Training

07/27/2026

Bittersweet post: our coach, Yana, has recently moved on from EMPWR.

Yana was a great part of our team, and we just wanted to give her a shout out for all the time, energy, and good vibes she brought to this place! Whether you trained with her once or every week, we know she made an impact.

The EMPWR family wishes you all the best in what's next, Yana. Thanks for sweating with us! 🏋️♀️

07/09/2026

Injuries don’t have to mean a hard stop.
It’s an opportunity to train differently!

Together, we chose strategies that helped rather than ignore the injury & ended up creating separation both on & off the ice WHILE helping her improve mobility,strength & speed!

Andi is one resilient woman & athlete!

07/07/2026

Guillaume came to EMPWR to get a little stronger & because his friend/business partner Matt Humes already trained here.

Guillaume is doing a 1-arm Cable Press - not a fancy exercise by any means, but this isn’t about an exercise…

It wasn’t long before Guillaume got a “little” stronger…
But admittedly, he also got a whole lot of what didn’t ask for...

He got:
⚡️More energy left in the tank by 3pm.

🤨Leaner without the misery.

🪵Able to work outside for hours in the woods on the weekends!

🤕To wake up and not feel stiff, like he used to have.

And, the 1-arm cable press?
Ya, that’s one small piece we use as part of a MUCH BIGGER plan.

🎯Guillaume showed up,
✋Heard our cues and suggestions,
🧮Played with new-to-him exercise principles,
and
week after week… well, you get the idea.

Proud of you, Guillaume. 💪

Comment “IN” & we’ll show you exactly how he did it.

-
🦆

07/05/2026

🧐Your Back/Shoulder pain could be from using the muscles your body LIKES TO USE in ways it’s FAMILIAR WITH!

Lat pulldowns, done in either of these positions and in alternation are a simple setup modification that restores a lot of movement at the hips, back, shoulders & ribs!

Done in this 1/2 Short-Seated (or Full Short-Seated position) will help you:

✔ Build a stronger back without the stiffness

✔ Allow your shoulders & neck to release tension

✔ Teach your body to move in alternation (I.e. walking)

✔ Become more than “GYM STRONG”

& are doing the simple things really really well!

Solid strength and mobility training carries over into real life.

That's what we focus on in our EMPWR Small Group Personal Training Sessions.

-

06/22/2026

There are no books about the view from the top of Mt.Everest.

The story is in the journey.

Your journey as a father is the story.

Our journey similar but also not so much.
It’s all a mess and kind of beautiful.

It’s also one we have no intention of giving up on.

Pay attention.

Look around.

You made it.

You’ve already won.

Happy Father’s Day, friend.

-

06/04/2026

Everything is hard. And slow. And takes a ridiculous amount of effort these days.

Forcing positivity is dumb - that doesn’t work for long.

But noticing the transition between hard parts…

That’s the game.

Look around.

You’re made it.

These are the good parts.

-
ALL WAYS FORWARD.

05/19/2026

🎙️Pretty freakin’ cool to be asked to be on the podcast with .

Going from Coach/Trainer to Business Owner is NOT easy

I don’t recommend doing it alone…

BUT

If you’re crazy enough to do it (or have no other option),

If you’re able to find the right people,

If you’re ok with being kicked in the face every now & then…

AND open to creating enough self awareness to see the bigger picture.

You’ll acquire the skill to be able to look back at how far you’ve come.

You’ll realize that holy s**t!

You’ll see that you’ve created impact like you’ve never believed.

Tremendous thank you to , , & the entire BFU team for believing in me when I couldn’t.

I’m excited to say that this is only the beginning.

🔗DM/COMMENT💬

“MAKE IT MATTER”

& I’ll send you the podcast link

-
🦆

Adresse

6982 Cote-De-Liesse
Ville Saint Laurent, QC
H4T1Y5

Heures d'ouverture

Lundi	7am - 7pm
Mardi	7am - 7pm
Mercredi	7am - 7pm
Jeudi	7am - 7pm
Vendredi	7am - 5pm
Samedi	8am - 10am

Téléphone

+14387963233

Site Web

https://www.empwrfast.com/

Notifications

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