EMpower Wellness Training

08/11/2026

Last minute massage opening Wednesday 11:15am. Message me if you would like to schedule💆🏻‍♀️

08/05/2026

Last minute massage opening Wed 8/5 at 11:15am. Message me if you would like to schedule💆🏻‍♀️

07/22/2026

Happy birthday shoutout two these special ladies that had birthdays this past week🎉 Kelly Pfliger and Peggy DeFoe Krikava we hope you had amazing days celebrating YOU!! Can’t wait to celebrate you in the studio with my fav… bday burpees👏🏻

07/21/2026

A fun little circuit you can do anywhere! The gym, your home, traveling… Just grab a pair of dumbbells and get to work.

Workout deets:
5 minutes cardio of choice (I used the rower)

Circuit 1 (60/20 x 5 rounds)
- Goblet Squat
- Split Lunge Pulse (60 sec each leg)

5 min cardio of choice (I used the assault bike)

Circuit 2 (60/20 x 5 rounds)
- Seated Alt Arnolds Press
- Pushups

5 min cardio of choice (I used the Stairclimber)

Give it a try and lmk how it goes!

You got this👊

07/10/2026

We added a few extra classes to the schedule for July!

🌟Kristy Renae with Kristy Renea Fitness is teaching another class at the studio. If you missed her class earlier this month be sure to make this one. We had awesome reviews on how good her class was👊

🚨BOGO class FREE for NEW clients! Sign up for class on your WellnessLiving Achieve app or via my website

https://www.empowerwellnesstraining.com/classes

07/06/2026

Add this circuit at the end of your next strength session. I did this after I focused on anterior chain muscle group. My quads and biceps were screaming by the end!

Quad/biceps Finishers
1. Squat jump - 1 min
2. Full curl & 1/2 curl - ladder 1-6 reps
Repeat circuit 4 x

Tips
1. Keep chest up, drop butt and bend knees (this is not a hinge at hips)
2. Keep elbows tight at side on bicep curl. Control weight on the way down try not to swing.

Comment or tag me if you add this circuit at the end of your next lift

07/02/2026

Hi team, tomorrow is the day! If you are in town and need a good workout join Kelly Pfliger tomorrow at 7am. She has a great 4th of July workout planned for you to help celebrate America’s 250th birthday🇺🇸🎉

Come dressed in your red white and blue and get your name in a drawing for an awesome Fireworks family pack from Memory Fireworks💥

🧨Fire Cracker Bootcamp🧨

🇺🇸Help us celebrate America’s 250th birthday with a fun 4th of July themed workout.

🏋🏼‍♂️America 25O rep workout🏋🏼‍♂️
We will use a variety of equipment aimed to build strength and scortch calories. Class is suitable for all fitness levels as options and modifications will be shown for each exercise.

🎆We are super exited to partner with Memory fireworks! Come dressed in your favorite red, white and blue and get your name in a drawing for a family fireworks package.

💫Start your holiday out the healthy way and join Kelly Pfliger for a great workout!

💫Sign up on the WellnessLiving Acheive app or via my website
https://www.empowerwellnesstraining.com/classes

06/27/2026

EMpower Wellness family, I will be out of the office June 27th - July 5th. We are headed to Greeley CO to watch my youngest play baseball⚾️🫶🏼

Have no fear, we will still be offering classes this week. We have a great lineup of classes with some amazing coaches!

Kelly Pfliger will be teaching Full body circuit on Monday, outdoor BC at the Capitol on Tuesday and be sure to hit up her Fire Cracker Bootcamp on Friday at 7am and your chance to win a Memory fire works family pack💥

I’m also excited to announce that we have a new coach helping out this Wednesday for strength class at 5:30am. Kristy Renae is a ACSM Certified Personal Trainer and NASM Sports Nutrition Certified. Kristy is an amazing trainer with 20 years of experience. We are super excited to have her helping out next week👏🏻👏🏻

Sign up on your WellnessLiving Acheive app or via my website

https://www.empowerwellnesstraining.com/classes

Stay active & have a great week team! I’ll be back in the studio on July 6th

06/27/2026

40 minute AMRAPS

Grab a pair of medium to heavy DB’s and let’s get to work!

I’ve done this workout in my early morning class a few times now. They LOVIE IT… well maybe love/hate is the right phrase🤣

Seriously, this is a great full body circuit hitting all your major muscle groups. The compound movements with keep your heart rate up so you are building muscle while burning calories.

Set your timer for 40 minutes. Complete 10 reps each move. Go through circuit as many times possible. If you don’t have a slam ball you can complete 1 min of cardio of choice

1. Manmakers
2. RDL to squat
3. Alt. Side lunge bicep curl
4. Bent-over row to triceps kickback
5. Recoil pushup
6. Leg lower chest fly
7. Ball slams

Challenge yourself with choosing a heavier weight but make sure you maintain good form. If you feel your form slipping reduce weight.