GIRL PWR Studios

Do feel frustrated with your lack of progress?

Do feel like you don’t belong in the gym? Or feel too nervous to even go to one?

Do you feel totally overwhelmed and unsure what you need to do to reach your goals?

Do you have an event such as a wedding, holiday or birthday you want to look and feel confident for?

As your personal trainer, we will work with you to develop a fitness plan based on your specific goals, fitness level, and personal preferences. This ensures that every workout is tailored to your individual needs and maximises your results.

We offer various PT options giving you flexibility to combine with your other commitments and goals. These options are designed to help you achieve the best results possible.

All PT sessions are carried out from female only gym GIRL PWR Studios which is based in Falkirk.

limited availability- to discuss available times pop a DM 💌

Can we ask all out members, past and present to vote for us as your most loved falkirk town centre business 🥇❤️

It only takes a minute to vote! Just click on the link and submit ‘GIRL PWR studios’

We’ve worked really hard to make our gym a safe space for women of all ages, fitness levels and now even a space for mums to bring their babies along! 👶🏼

Any votes are massively appreciated 🥰
Falkirk Delivers

https://docs.google.com/forms/d/1cxgC0VPRcoA_IcpFA0JpbMQ33DK8HmMeRPPtIh4EBO4/viewform?edit_requested=true&fbclid=PAAaZO7hEGtN85U1myAe0mt-6RU1XQceckeR2V9_ENsEVMNOrZveL5eeab-B4_aem_AVLGkVD9Tt0NbuGbxXcjUVOXPKsNxZTe470tLS6Ee5Z-5_Ge2gEnqSuD1z53ljFA_jg

Can I exercise during pregnancy?” Yes ✅

Gentle exercise during pregnancy is great for you and your baby. It helps prepare for labour and great for your mental and physical health. Regular exercise can help reduce high blood pressure, Help to reduce the likelihood of varicose veins, swelling in ankles, feet and hands and back pain and improve your sleep 💤

If you're used to doing regular exercise, keep it up! Just make sure to do what feels comfortable for your body and don't push yourself too much. Exercise does not have to be strenuous to be beneficial.

If you're not used to exercising, or have not done any for a while, now is a good time to begin.

Remember: whatever your fitness level, it's really important to listen to your body and do what feels right for you.

As a general guideline, you should be able to hold a conversation while exercising. If you can't, you need to slow down. Walking and swimming is a great form of exercise. If you’re new to running, it’s not recommended to start during pregnancy 🤰🏽

Pelvic floor and ab exercises are really important during pregnancy. They can strengthen the muscles and joints, however you should avoid exercises lying on your back such as sit ups.

If you would prefer to have some guidance, we can offer this during personal training sessions. Pop a DM for more information 💌 GIRL PWR Studios

Do feel frustrated with your lack of progress?

Do feel like you don’t belong in the gym? Or feel too nervous to even go to one?

Do you feel totally overwhelmed and unsure what you need to do to reach your goals?

Do you have an event such as a wedding, holiday or birthday you want to look and feel confident for?

As your personal trainer, we will work with you to develop a fitness plan based on your specific goals, fitness level, and personal preferences. This ensures that every workout is tailored to your individual needs and maximises your results.

We offer various PT options giving you flexibility to combine with your other commitments and goals. These options are designed to help you achieve the best results possible.

All PT sessions are carried out from female only gym which is based in Falkirk.

limited availability- to discuss available times pop a DM 💌

𝗖𝗟𝗔𝗦𝗦 𝗧𝗜𝗠𝗘𝗧𝗔𝗕𝗟𝗘 ⚡️

Do you want to finally transform your New Year’s resolutions into results? ✔️

We are a Female Only gym based in the centre of Falkirk.

Our January timetable will consist of 24 classes, including our brand new classes ‘STRONG MUMS CLUB’ and our Sunday morning class ⚡️

Our classes are suitable for all fitness levels and ages with our members ages ranging from 15-50+

It doesn’t matter if your a complete newbie to the gym or a regular gym-goer, everyone is welcome to our classes. If you have any injuries or would prefer alternative exercises, our qualified coaches will be sure to provide you with this.

To join our classes, click on the link below. This will direct you to our ‘team-up’ page where you have the option to purchase a monthly membership or pay as you go per class.

If you need any help, advice or more information on the classes and memberships we offer, feel free to pop us a DM 💌

https://goteamup.com/p/6833372-girl-pwr-studios/memberships/

At GIRL PWR Studios, we run classes from conditioning to weight training to mummy classes! ⚡️ We have 3 membership options available as we understand everyone has different lifestyles, goals and busy schedules.

Our classes are suitable for all fitness levels and ages- Our classes currently range from age 15-50+

It doesn’t matter if your a complete newbie to the gym or a regular gym-goer, everyone is welcome to our classes! If you have any injuries or would prefer alternative exercises, our qualified coaches will be sure to provide you with this.

We aim to help you fall in love with the process, and be proud of your journey every step of the way, not just when you reach a goal 🏋🏽‍♀️

The first week of our new class ‘STRONG MUMS CLUB’ complete 👶🏼💪🏼

Our classes are for mums who may be feeling tired, isolated, mentally/emotionally drained or struggling to feel good within themselves. 👶🏼

Our mission is to empower new mums to feel strong, healthy and confident in their body.

All classes will be adapted to an intensity to suit you at whatever stage of your journey you are at. This includes body weight and weighted exercises.

No need for childcare, babies and children are welcomed (and fully encouraged) to all classes 🍼

Please note you do not have to be post natal- you are welcome to bring your toddlers along also. I want to ensure our classes are affordable, especially for our mums who are on maternity pay 🤍

Monthly Membership pricing 💵

1x per week (4 total) £40
3x per week (12 total) £55

Pay as you go is also available at £10 per class.

Times & Days ⏰

Mondays, Wednesdays and Thursdays at 10am and 11.30am. Max 8 ladies per class.

To join the team, pop us a DM or click the link below 👇🏽

https://goteamup.com/p/6833372-girl-pwr-studios/memberships/

Are you a new mum, feeling tired, isolated, mentally/emotionally drained or struggling with feeling good within yourself? Then you may benefit from our new class, Strong Mums Club 👶🏼

Our mission is to empower new mums to feel strong, healthy and confident in their body.

All classes will be adapted to an intensity to suit you at whatever stage of your journey you are at. This includes body weight and weighted exercises.

No need for childcare, babies and children are welcomed (and fully encouraged) to all classes 🍼

Please note you do not have to be post natal- you are welcome to bring your toddlers along also. I want to ensure our classes are affordable, especially for our mums who are on maternity pay 🤍

Monthly Membership pricing 💵

1x per week (4 total) £40
3x per week (12 total) £55

Pay as you go is also available at £10 per class.

Times & Days ⏰

Mondays, wednedays and Thursdays at 10am and 11.30am. Max 8 ladies per class.

To book, click on the link below 👇🏽

https://goteamup.com/p/6833372-girl-pwr-studios/c/schedule?startdate=2024-01-08

We spy GIRL PWR Studios in the Falkirk Herald 👀

This is what happens when you are consistent 👏🏼 look at the glute progress 🍑

Can you believe there is only 7 months difference in both of these pictures 🤯

became a member of in January 2023 and has attended classes consistently every week since. I can honestly say aimee gives 100% effort at every session, even on the days she really isn’t feeling up to it. Aimee has a pretty busy schedule, but she finds the time and has amazing progress to show for it. Trying to achieve results with an ‘all or nothing’ approach is going to get you anywhere. Especially with a busy lifestyle.

This year we are incorporating running into Aimee’s training plan as she will be pairing up with me for Hyrox in March 🏃🏼‍♀️ If I asked aimee to take part in Hyrox way back when she started in February last year she probably would have laughed at me, but now she’s up for any challenges thrown her way.

Aimee is very similar to me when it comes to training for your mental health 🧠 As much as we both love physical results (don’t we all) we exercise to feel good mentally.

I have a feeling 2024 is going to be a successful year for aimee 👏🏼

2024 GOAL SETTING ✔️

In February 2023, was a complete gym newbie. She had been to gyms before but never stuck it out long enough to see any results from it. Since she joined she has been consistent with her training, showing up on days she really couldn’t be bothered, completing double sessions and it’s been amazing watching her come out of her shell and flourishing in the gym.

Since she has joined, she has lost a total of 4 stone and went from a 22/20 dress size to a 14 🤯🤯🤯

I asked Jade what her short term and long term goals are for 2024 👇🏽

Goal setting is extremely important as when we have a goal, we tend to increase the amount of time and effort we spend on an activity, and develop effective strategies to achieve that goal.

Jades short term goal is to increase her weights, especially on the leg extension machine and barbell squats. We will aim to do this over the next couple of months. Ensuring we’re applying progressive overload during her workouts and fuelling her body correctly.

Her long term goal is to lose a further 3 stone. With jades dedication this will be completed nearer the end of the year. She also wants to take part in HYROX 2025 but I’m going to work on it and try to persuade her to compete at an event this year 😅

Her dedication has resulted in phenomenal results 👏🏼

ONLINE COACHING WITH CHLOE ⚡️

Over the past five years i have helped 100’s of females on the gym floor, just like you- transform their bodies, get stronger and rebuild their confidence. Extreme and restrictive diets, hours of cardio, low energy and unsustainable results are a thing of the past 👋🏽

Online coaching is perfect if you have a hectic lifestyle-If you find you are away on business regularly, get called into work meetings last minute or struggle to get the kids to bed before a gym class. Online coaching allows you to exercise around your schedule, when you want, where you want. You wont be required to stick to your coaches schedule like you would in a 1-1 or class setting ✅

This service is also perfect if you don’t live local to Falkirk but want to join the GIRL PWR Team and work with me!⚡️

To ensure each client gets the best service, this will only be available to a select number of ladies.

What’s included? 👇🏼

- Training program through an app (home or gym based)✔️

- Nutritional guidance ✔️

- What’s app group with the other online clients for motivational support, to ask questions and feel part of a community ✔️

- Weekly accountability check-ins ✔️

- In person meet ups at GIRL PWR Studios with myself and/or the other online clients to ensure you preforming exercises correctly ✔️

This is a 4 week online coaching service and will be a payment of £110. I recommend a minimum of 3 months coaching to achieve the best results. This is not a quick fix programme- it’s a lifestyle.

If you want to be part of the online team, click on the link below 💌

https://form.jotform.com/232703612974053?fbclid=PAAabLT6dKApez_VB_PiQwrOtcYbnobXw0_bEN7XIXqrjllHGh2sgiGaA5YvI_aem_AWxTQrl6MLxJgluMDC7VX-peGhEe5cHvHcRUBMXLoJxBVB7nJP5SoDlBhS6NvX-W6yk

Article in the Falkirk Herald for our new service launching January 8th- “Strong Mums Club”

We can’t wait to launch this class in the new year and welcome new mums (and babies) to our studio 🏋🏽‍♀️

Falkirk female only gym Girl PWR launches new Strong Mums Club for 2024 A Falkirk town centre gym is launching a new, specialised class designed to empower new mums in their journey in becoming the best version of themselves.

The most thoughtful gift all the way from Canada 🇨🇦

Our Canadian member Sam Peco moved back home to Canada a few months ago and sent us this lovely ornament.

So lovely- it made our day 🎄

We miss you so much sam!! Come back to falkirk asap 🥹

The coaches at GIRL PWR would like to wish our members a Merry Christmas. We hope Santa spoils you all and remember to indulge!! 🎅🏼

Reminder that we are closed Boxing Day and will re open on the 27th for classes 🎄

ONLINE COACHING WITH CHLOE ⚡️

Over the past five years i have helped 100’s of females on the gym floor, just like you- transform their bodies, get stronger and rebuild their confidence. Extreme and restrictive diets, hours of cardio, low energy and unsustainable results are a thing of the past 👋🏽

Online coaching is perfect if you have a hectic lifestyle-If you find you are away on business regularly, get called into work meetings last minute or struggle to get the kids to bed before a gym class. Online coaching allows you to exercise around your schedule, when you want, where you want. You wont be required to stick to your coaches schedule like you would in a 1-1 or class setting ✅

This service is also perfect if you don’t live local to Falkirk but want to join the GIRL PWR Team and work with me!⚡️

To ensure each client gets the best service, this will only be available to a select number of ladies.

What’s included? 👇🏼

- Training program (home or gym based)✔️

- Nutritional guidance ✔️

- What’s app group with the other online clients for motivational support, to ask questions and feel part of a community ✔️

- Weekly accountability check-ins ✔️

- In person meet ups at GIRL PWR Studios with myself and/or the other online clients to ensure you preforming exercises correctly ✔️

This is a 4 week online coaching service and will be a payment of £110. I recommend a minimum of 3 months coaching to achieve the best results. This is not a quick fix programme- it’s a lifestyle.

If you want to be part of the online team, pop us a DM 💌

Looking for last minute gift for your partner, mum, sister or friend? We got you covered 🎁

We have gift vouchers available in the gym. These can be used to towards personal training, class passes or online coaching.

Pop us a DM to discuss a pick up date before Santa comes 💌

Are you a new mum, feeling tired, isolated, mentally/emotionally drained or struggling with feeling good within yourself? Then you may benefit from my new class, Strong Mums Club 👶🏼

My mission is to empower new mums to feel strong, healthy and confident in their body.

All classes will be adapted to an intensity to suit you at whatever stage of your journey you are at. This includes body weight and weighted exercises.

No need for childcare, babies and children are welcomed (and fully encouraged) to all classes 🍼

Please note you do not have to be post natal- you are welcome to bring your toddlers along also.

This new class will launch January 8th and will be ran Mondays, Wednesdays and Thursdays at 10am. The classes will be available to book on the online booking app (link in bio)

I want to ensure our classes are affordable, especially for our mums who are on maternity pay 🤍

Monthly Membership pricing ✔️

1x per week (4 total) £40
3x per week (12 total) £55

A full online consultation will be carried out before your first class.

Please note, I will be completing my pre/post natal qualification by the end of this year. This will ensure extra safety to you and your baby at ALL times 👩🏽‍🍼

“HOW LONG AFTER BIRTH CAN I EXERCISE?” 👶🏼

If you had a straightforward birth, you can start gentle exercise as soon as you feel up to it. This could include walking, gentle stretches and pelvic floor exercises.

It’s recommended to wait until your 6-week postnatal before you start any high-impact exercise, such as running or weight training.

If you exercised regularly before giving birth and you feel fit and well, you may be able to start earlier. However you should speak to your midwife or GP first to get the go ahead 🏋🏽‍♀️

You have to listen to your own body. If you don’t feel ready at 6 weeks that’s totally fine. Your body has been put through a lot 🤍

If you had a more complicated delivery or a c-section, your recovery time will be longer.

It's important to look after your mental health as well as your physical health. About 1 in 10 women become depressed in the year after having a baby. Make sure your not trying to ‘do it all’ after birth. Ensure you make time to rest and ask your family or friends for help if needed.

For more information regarding our Strong Mums Club, pop us a DM 💌

Linlithgow pub crawl with some of the team 🎄🥂✨

Diastasis recti is a condition that affects over 60% of women after childbirth. It occurs when the two sides of the abdominals (your “six-pack” muscles) stretch sideways or separate to accommodate the growing baby, often damaging the connective tissue in the process. This is also known as ‘ab separation’ 👶🏼

Who is most risk? 👇🏽�
- Twin pregnancies
- larger babies
- Petite women
- Separation in a previous pregnancy
- Pregnancies being close together

Diastasis recti can be minimized and resolved with therapeutic exercise. Your core will be the area that requires the most attention and consideration. However ensure that you are only doing exercises that will help to heal, and not cause more damage.

Exercises to avoid ❌

- Traditional Pushups
- Traditional Planks
- Traditional Crunches and Bicycle Crunches
- Reverse Crunches
- Double Leg Lifts
- High impact cardio such as sprinting

Exercises that will help to strengthen the core and reverse the effects of diastasis recti ✅

- Wall Planks
- Pushup alternatives
- Waist cincher with single-leg lifts
- Core compressions with ankles crossed
- Tabletop tilts
- Pelvic scoops
- Side plank and Modified Side Plank (from the knees)
- Obliques pull-ups
- Low impact cardio such as walking or indoor cycling

The the NHS offers an app called “squeezy” that provides exercises to strengthen your pelvic floor muscles 💪🏼

The perfect present for Christmas 🎁

Gift vouchers are now available in the studio. If your not a member and would like to purchase as a gift, pop us a message and we can arrange a collection date 💌

Vouchers can be used towards personal training and GIRL PWR classes ✨

ONLINE COACHING WITH CHLOE ⚡️

Over the past five years i have helped 100’s of females on the gym floor, just like you- transform their bodies, get stronger and rebuild their confidence. Extreme and restrictive diets, hours of cardio, low energy and unsustainable results are a thing of the past 👋🏽

Online coaching is perfect if you have a hectic lifestyle-If you find you are away on business regularly, get called into work meetings last minute or struggle to get the kids to bed before a gym class. Online coaching allows you to exercise around your schedule, when you want, where you want. You wont be required to stick to your coaches schedule like you would in a 1-1 or class setting ✅

This service is also perfect if you don’t live local to Falkirk but want to join the GIRL PWR Team and work with me!⚡️

To ensure each client gets the best service, this will only be available to a select number of ladies.

What’s included? 👇🏼

- Training program (home or gym based)✔️

- Nutritional guidance ✔️

- What’s app group with the other online clients for motivational support, to ask questions and feel part of a community ✔️

- Weekly accountability check-ins ✔️

- In person meet ups at GIRL PWR Studios with myself and/or the other online clients to ensure you preforming exercises correctly ✔️

This is a 4 week online coaching service and will be a payment of £110. I recommend a minimum of 3 months coaching to achieve the best results. This is not a quick fix programme- it’s a lifestyle.

If you want to be part of the online team, click on the link in my bio 💌

At GIRL PWR Studios, we pride ourselves in offering specialized classes and personalized attention, creating a more tailored fitness experience. With smaller class sizes, our members receive individualized guidance.

It doesn’t matter if your a complete newbie to the gym or a regular gym-goer, everyone is welcome to the GIRL PWR classes. Our members ages range from 15-50+ ⚡️

We aim to help you fall in love with the process, and be proud of your journey every step of the way, not just when you reach a goal 🏆

We offer a wide range of services including female only classes, personal training and online coaching.

In the new year we will also be launching our new class ‘STRONG MUMS CLUB’ which are classes designed for mums to bring along their children- no childcare? No excuses 👶🏼🍼

How stunning is our Christmas tree? 🎄✨