We EMPOWER women to become the best version of themselves through strength, fitness & mindset
The girls : That was so heavy
The coaches already knowing they’re going to tell them to up the weight anyway 👀
04/09/2026
Portugal 5K ✅🇵🇹
One thing I’ve noticed over the years is how much my relationship with training has changed.
When I come on holiday now, there is no pressure. My routine & habits don’t look the same as they do at home, and that’s normal. If I want to train, I train. If I want to rest, I rest. Nutrition is VERY relaxed 👌
Years ago, I probably wouldn’t have considered exercising on holiday at all or if I was it deffo wasn’t coming from a healthy place. Training was often something I felt I needed a break from after pushing hard with training & dieting pre holiday.
Now it’s different. Movement has become a consistent part of my life because of how it makes me feel, not because I feel like I have to do it.
So this morning, a wee 5K done. Thirty minutes to myself, some sunshine, some fresh air, and a reminder that when you build a positive relationship with exercise, it becomes something you want to do—not something you have to do 💜
Put your hand up if you’ve ever been a victim of Coach Soph’s random questions 🙋🏽♀️🙋🏽♀️🙋🏽♀️🙋🏽♀️🙋🏽♀️
🤣🤣🤣🤣🤣🤣
But on a serious note, we absolutely adore Coach Soph.
We could all use a little more fun in our lives, and she brings plenty of it to every session 💜
Alongside the laughs comes a huge amount of encouragement, support, and that little push you need to do more, be more, and realise what you’re capable of 😍✨
One of the things we love most about our coaching team is that every coach brings something different. Different personalities, different strengths, different perspectives — but all with the same goal: helping you become the strongest, most confident version of yourself.
And Soph does that in her own wonderfully random way 😂💜
So, Soph’s victims… what’s the most random question she’s ever asked you mid-session? 👀😂
01/09/2026
Meet Alice 🥰💜
01/09/2026
Hi to the ‘BER months 🍂
There’s something about September, isn’t there?
Maybe it’s because we spent so many years measuring life by school terms, but even as adults, September feels like a fresh start. A chance to reset, refocus, and settle back into a rhythm.
For many of us, summer can bring a lot of disruption to our usual routines. Holidays, kids being off school, later nights, weekends away, social events, travel plans… all things that make life fuller, but often less structured.
So if the last few months have felt a little chaotic, September can be a welcome opportunity to reconnect with yourself.
Not by jumping into an all-or-nothing mindset.
Not by trying to make up for lost time.
And definitely not by piling pressure onto yourself.
Instead, focus on the basics.
✨ Rebuild your routine.
✨ Prioritise the habits that make you feel your best.
✨ Get back to moving your body consistently.
✨ Make time for yourself again.
Remember, the goal isn’t to do everything perfectly. The goal is to do the things that matter, consistently.
Because consistency will always outperform intensity.
As we move into a new month and a new season, give yourself permission to start where you are. No guilt. No pressure. Just a gentle refocus on the habits that help you feel strong, healthy, confident and energised.
We’re excited for what’s ahead, but we’re not chasing a finish line. We’re simply continuing the process—showing up, doing the work, and becoming a little stronger along the way.
September, we’re ready for you 💜
Leadership was never something I imagined for myself.
For most of my life, I saw myself as the quiet one. Too shy. Too introverted. Too small. I never pictured myself leading a team, running a business, or being responsible for helping shape the culture of a community.
When I created Empowered, it came from a place of wanting to fill a gap. I felt there was something missing in the fitness industry, and I knew women deserved more support, more understanding, and an environment where they could truly thrive.
What I didn’t realise at the time was how much Empowered would change me too.
Over the years, my role has evolved. A lot of what I do now is lead — lead the business, lead our team, and help guide the vision for where we’re going. It’s a position I never thought I’d have the privilege of holding, and it’s one I never take for granted.
What makes me most proud is that the growth hasn’t just happened for me. I’ve watched our coaches grow into incredible leaders too. I’ve watched members do things they once believed were impossible. I’ve watched women find confidence they didn’t know they had.
That’s the culture of Empowered.
We don’t just encourage growth on the gym floor. We live it ourselves. We push outside our comfort zones. We challenge our own limiting beliefs. We keep showing up, even when things feel uncomfortable.
Because confidence isn’t something you’re born with. It’s something that’s built through action, through experience, and through repeatedly proving to yourself that you’re capable of more than you think.
For me, being in a leadership position is less about standing at the front and more about leading by example.
And if my journey has taught me anything, it’s that the person you are today doesn’t have to be the person you become. You can do anything and you can be anyone 💜
30/08/2026
Monday - Sunday 🔁
Finishing last week with a half marathon and going into this week getting 2 teeth out was an experience 🤣🤣
I’ve spoke a little about my birth trauma with Oliver and how it’s impacted me. It mainly shows up now in medical situations.
I’ve been having some trouble with my teeth and I knew we were at the point where we needed to take action. After chatting with my dentist we talked through the option of sedation.
She reminded me that if I can make a really difficult situation easier for myself by getting some help to manage it - why wouldn’t I accept it the help? I’ve really sat with that.
We don’t have to always push through, do it alone, be the martyr, prove to the world we’re strong. Because you can be strong and still accept the help ❤️🩹
Anyways, this week I was floored and I wasn’t expecting that. Yes I expected to be sore, but probably not as impacted by all of this that I was.
It was the slowest week I’ve had in forever lol. Focusing on rest, recovery, sleep and working from the sofa 🤣💆🏽♀️
And I feel good for it!
Deffo fought some guilt demons along the way but 🤣
Finishing the week out feeling good with some light movement & proud that I took the time that I needed to look after myself and my body!
Excited for a fun week ahead to have some time away with my wee fam before a busy last quarter of the year 💜💪
As if it wasn’t bad enough from the coaches 😅😅