Last spring, CrossFit Games champions Annie Thorisdottir and Katrin Davidsdottir launched a new company, Empower by Dottir, and began offering training programs tailored for women in perimenopause, menopause, and post-menopause.
Just over a year later, more than 1,000 women of all fitness and experience levels are training with them, and they’re developing a training program for pregnant and postpartum women with “a trusted expert,” said Davidsdottir, who is currently pregnant with her first child.
- “It’s something we’re incredibly proud of because we want to support women through every season of life and womanhood,” Davidsdottir told The Morning Chalk Up.
Remind Me: Empower by Dottir is a partnership between Davidsdottir, Thorisdottir, and Dr. Stacy Sims, an exercise physiologist and nutrition scientist from Australia who specializes in women’s health.
After testing their program on “mostly close friends and family,” including their mothers, the CrossFit Games veterans launched their first program to the public last April, a six-week introductory program called “Take-Off.”
- “Our moms were our absolute best help here, giving us honest feedback on everything from how long each session took to whether the instructions were clear,” Thorisdottir told the Morning Chalk Up.
Six weeks after that, they introduced their second training program, “Flight,” and launched their app.
Since then, Thorisdottir and Davidsdottir added three more programs to their roster:
- Globo: designed for women training in a traditional Globo Gym.
- Express: a time-saving version of their core program for busy days.
- Foundations: a 12-week program designed for women who are completely new to lifting, or returning after taking a break.
Beyond Just Fitness
Although their main offerings are training programs that include strength training, plyometrics, conditioning, high-intensity work, and sprint intervals, one of Thorisdottir and Davidsdottir’s other aims is to create an educational environment and provide support for women going through major life changes.
In light of this, they also have a Facebook group where both Davidsdottir and Thoridsdottir are active, and their customized app provides various educational resources, including access to nutritional lectures, educational videos explaining the science behind the programming, rehabilitation resources, and a growing library of mobility sessions.
For them, the educational aspect is crucial for long-term success.
- “When women understand why their training works, it becomes something sustainable, not just short-term. At least, that is what we know works for us, on hard days when you might not feel like training, you still go if you know what it is doing for you, and you feel the benefits of what it’s doing for you,” Davidsdottir said.
What They’re Saying
After following Thorisdottir, Davidsdottir, and Dr. Sims for several years online, longtime CrossFit fan Asha Labreche couldn’t be more thrilled when they teamed up to launch Empower.
Now 44 and going through perimenopause, Labreche started with the “Take Off” program and is now following “Flight,” which she said has reignited her excitement to work out.
- “I love the programming. It makes me happy, and there’s something about feeling capable in my body and feeling stronger. Feeling strong is one of my favorite feelings in the entire world. It lifts me up and carries me through my day,” said Labreche, who lives on the Sunshine Coast in British Columbia.
She added: “They’re trying really hard to make everyone feel like they matter, and that I think is really difficult to do in an online setting. I feel special even far away.”
Jo Pflugfelder is another woman experiencing significant benefits from “Flight.”
The 42-year-old from Queensland, Australia, hit perimenopause two years ago and started experiencing headaches, acid reflux, joint pain, irritability, itchy skin, and sleep issues.
- “I used to lift weights, but I was feeling weak and I wanted to do something that was evidence-based,” Pflugfelder explained, who is now following the Flight program.
“I have felt both upper body and lower body strength gains, as well as improved range of motion. I can now do a full range squat without having to raise my heels up on a plate. And my shoulder pain always feels better after I work out,” she said.
Additionally, thanks to some nutrition advice she received from Dr. Sims, Pflugfelder has increased her intake of fiber and protein, which “has made a big difference” in her perimenopause symptoms, she said.
Pflugfelder hasn’t had a hormonal headache in a while, her skin isn’t as itchy, and she feels much less irritable.
She credits Empower for giving her exactly what was missing in her life.
- “It gives me everything I need to be healthy and strong as I age. It’s evidence-based, it progresses me as I improve, and it’s fun,” she said.
The Big Picture
Davidsdottir and Thorisdottir are very passionate about growing Empower, but they also agree that, beforehand, they had no idea how much effort it would require to build.
- “So many lessons. One of the biggest was not knowing the amount of backend work involved,” Thorisdottir said. “We didn’t anticipate how much technical and operational work it takes to actually deliver that experience in the best way possible.”
She added, “Those were steep learning curves for us. We have made mistakes, but we have tried to learn, and we are so proud of how far it has come.”
However, for the two-time CrossFit Games champions, the hard work has also brought great rewards they never expected.
- “We never imagined finding something we could be as passionate about as our competitive careers, but this truly lights us up. Supporting women, hearing their stories, and watching their confidence and strength grow is incredibly fulfilling. We feel like we’re helping women reclaim their power, not just physically but in how they show up in life,” Davidsdottir said.
She added: “We’re just getting started.”
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Credit: @empowerbydottir / Instagram
