Revive Scotland

Small group training with personal coaching.

At Revive we cater for all abilities 🩵

Swipe to find out more 👀⤴️

❕WE’RE OPENING OUR DOORS❕

We’re SO excited to let you all know, our doors are officially opening on MONDAY 16th of SEPTEMBER!

But before that, we’ll be hosting a little OPEN DAY to welcome you all into the new gaff.

So whether you want to find out more about our memberships, get a feel for the space or avoid the FOMO 👀 then make sure you make you calendars for:

🗓️ SATURDAY 14th September
⌚️ 10am - 12pm
📍 Unit 5 Bridge Street, G5 8JN

We can’t wait to welcome you all to the community 🩵

📣 Glasgow!

We’re about to do things a bit different; Stay tuned 👀

Incase you missed it on our stories… After a big success last year, we’re bringing back Barbells & Brunch. 🏋🏼‍♀️🌸☕️💫

So if you want to come lift & brunch with the Fierce girl gang, head to the link in our bio, to secure your spot for Saturday 3rd February. 🔗🎟️

We know there’s no one size fits all approach when it comes to nutrition. But one common question we tend to hear from our female clients… How do I get my protein intake up?! 💪🏼

👾 So here’s our cheat code to increasing your daily protein 📈

🆕 to tracking calories and no idea where to start? We recommend you start by tracking your daily protein amount and aim to hit a serving of protein at least 3 times a day. Guaranteed you’ll increase your current protein intake and be more aware of foods you’re consuming. 🍳🍗🥛

🧮 If you’re a bit more familiar with the calorie tracking process, then it’s recommended females require 1.2g - 2.2g per kg of bodyweight per day. For example that could be anywhere from 72g-132g per day for a 60kg female.

Need a little meal inspo? ⏩ Swipe for a some example meal ideas that’ll take you well over 140g of protein. PS, there’s not a chicken rice and Brocolli in sight 🫢

Still looking for a bit of guidance? Get in touch and we can guide you on the right path. 🤝🏼

Pssst…

There’s still time to sign up to our new Hybrid Programme girls 🏋🏼‍♀️📲🔜

Our Hybrid plan gives you access to:

🏋🏼‍♀️ 2 x Strength / 1 x Gymnastic Skill / 1 x Aerobic Capacity session per week
👩🏼‍💻 Weekly video briefs so you know exactly how to tackle the week ahead.
💘 One monthly large group coached session per month
📲 Our Fierce family community

Our first intake kicks off on Monday 8th of January and we can’t wait! So if you’re still on the fence, take this as your sign to follow the link in our bio and register to save your spot today! 💖

Saturday was our in-house Christmas comp 🏋🏼‍♀️🎄 & I could not be more PROUD of the Fierce gals who took part 🌟

For some of the gals it was their FIRST competition and they absolutely smashed it 🤩

And to top it all off, we came away with TWO podium finishes 🥉Proud doesn’t even cut it 🥹🫶🏼

📢 Girls!

Want to train like a functional female, but can’t commit 1:1 coaching? We’ve got something you might like. ⤵️

Come January we’re going to be offering a new Hybrid coaching service ❣️

Hybrid has been designed, specially for females looking to train like an everyday functional athlete, without sacrificing the fun stuff in life 💃🏼

Our Hybrid plan gives you access to:

🏋🏼‍♀️ 2 x Strength / 1 x Gymnastic Skill / 1 x Aerobic Capacity session per week

👩🏼‍💻 Weekly video briefs so you know exactly how to tackle the week ahead.

💘 One monthly large group coached session per month

📲 Our Fierce family community

So if you want to look good, move better, and train alongside other strong, confident females in 2024, this is the programme for you!

Ready to train like a Fierce Functional female? Head to the link in our bio to find out more 🔗🤍

Ever wondered why it feels SO much easier to stick to a diet during the first two weeks of your cycle? 🤔

Let’s talk about macro manipulation throughout your cycle. 🔁🩸

First up, Oestrogen is an appetite suppressant and that’s why more often than not, we find it much easier to stick to a diet in those first two weeks of our cycle, when Oestrogen is higher.

Then by the time we hit week 3 and 4, we want to eat everything in sight… Amaright gals? 🫣

This is down the change in your hormone levels and the rise of progesterone. At this point your body is on the lookout for a tiny little egg to fertilise. This means your body requires higher amount of energy, hence the higher hunger levels.

But the bad news is, your body can be more insulin resistant at this point, so adjusting the amounts of carbs, proteins & fats (macro manipulation) in your diet, may play in your favour here.

What does that mean for your nutrition throughout your cycle? Let’s keep it simple:

🌸 𝐖𝐞𝐞𝐤𝐬 𝟏 & 𝟐: Keep the carbs & protein higher, whilst reducing those fats slightly.

🌸 𝐖𝐞𝐞𝐤 𝟑 & 𝟒:Now’s the time to think about reducing those carbs and increasing your fats.

🙅🏼‍♀️ It’s probably, also not a great idea to start dieting in week 3 & 4.

📈 INCREASE your calories instead by 100-300 to accommodate the higher energy requirement. Trust us, your body will thank you for it. 🤝🏼

And one last thing… it’s not the end of the world if you’re not tracking calories. You can be mindful of your nutrition choices throughout your cycle and still make positive changes. 😌✨

PS, it’s not the end of the world if you eat the chocolate… 👀🍫

It’s been a long time coming… 💭🤍

Introducing 𝐅𝐢𝐞𝐫𝐜𝐞 𝐑𝐞𝐯𝐢𝐯𝐚𝐥 💫

Fierce Revival has been designed specifically for anyone who has had a cancer diagnosis recently or in the past, with a view to helping them start a strength programme or return to training.

Some of you may or may not know, I actually come from a background in Radiotherapy & Oncology as a Therapeutic Radiographer in Scotlands largest cancer centre - the Beatson. 🏥🧬

Whilst having first hand experience of cancer as a radiographer, but also as someone who witnessed their mum going through treatment, I became very aware of a lack of knowledge and information around cancer and the importance of exercise for those who have had cancer in the past or undergoing treatment.

This is where my fascination for combining exercise and health really came to light and it is support I believe more people should have access to 🙏🏼

Fast forward seven and a half years in the fitness industry, I’m now a fully qualified Cancer exercise specialist running rehabilitation programmes with organisations such as Maggie’s and FFIT.

This means not only do I get to continue my work with all of my girls I’ve now created a programme to provide strength for those currently battling cancer or who have finished treatment and want to the next step in their recovery journey.

So if you feel like you or someone you know may benefit from this, do not hesitate to get in touch 🫶🏼

One week you’re feeling superhuman 🦸🏼‍♀️ hitting PB’s & then next thing you know, an empty barbell feels like 100kg! 🫠🪫

Welcome to training throughout your menstrual cycle gals. 🎢

Like we’ve mentioned before, there’s a whole lot of changes in our hormones throughout our cycles. Sometimes they’re kind to us and other times they can negatively impact us. So it’s good to know how to approach training at different stages of our cycle. 🏋🏼‍♀️🩸

In those early days, your oestrogen levels are higher, meaning you have loads of energy and can really push hard in training.

With a slight increase in your testosterone creeping in around ovulation, we’re most likely to see a peak in our strength. Hello potential PB’s🌟

As we then progress into the luteal phase, we want to think about dropping loads / intensity a bit. This is due to the increase in progesterone - your relaxant hormone 🧘🏼‍♀️

What does this mean for training?

Simple terms- at this stage your tendons and ligaments can be a bit looser, meaning we’re more prone to injury at this point 🤕

Remember all of our bodies are different and our cycles can affect us all in different ways, but as a simple guide:

💖𝐖𝐞𝐞𝐤 𝐎𝐧𝐞: Stick to heavy strength focused training

💖𝐖𝐞𝐞𝐤 𝐓𝐰𝐨: Think volume, hypertrophy training, focussing on a 10+ rep range.

💖𝐖𝐞𝐞𝐤 𝐓𝐡𝐫𝐞𝐞: Similar to week two, we’re now entering the luteal phase, so volume will be our friend here.

💖𝐖𝐞𝐞𝐤 𝐅𝐨𝐮𝐫: Hello DELOAD Week. Listen to your bodies. Reduce the weights, drop the intensity and more importantly, listen to your body!

PS, if you don’t track your cycle, it’s time you started. 🗓️

PPS, if you don’t track your training, drop us a little DM and we can work on that one together. 💌

Imagine you could increase your daily protein intake WITHOUT having to rely on protein bars & ‘snacks’ all day?! Guess what?! You can and you should. Real foods are just tasty but they’re way more filling too!

Hear us out…

More often than not, as a society, we all want a quick fix with minimal effort, especially in the fitness game.

We know that’s no different when it comes to increasing your protein intake.

Everyone always goes on about how important a diet high in protein is and we just assume that we’ll need to start knocking back the protein shakes and protein bars. That doesn’t have to be the case gals.

We get it, some days are long, you’ve not prepared and it’s a matter of happiness or hangriness, so it’s convenient to just grab a protein bar and go. BUT how many times have you snacked your day away, hit an energy crash and still failed to hit your protein target?

Now we’re not saying you have to eat 10 eggs a day, fish and a rice cake or bland AF chicken, rice and brocolli. Please. We’re talking real, nutritious and delicious foods.

🍳𝐁𝐫𝐞𝐚𝐤𝐟𝐚𝐬𝐭: Don’t get me wrong, as much as we LOVE a brunch, if you don’t like eggs, then DON’T force yourself to eat them! Why not grab yourself a bowl and fill it with yogurt, granola, fruit, a scoop of protein powder and top it off with a biscoff (or jam) blob IYKYK.

🍣 𝐋𝐮𝐧𝐜𝐡: Still traumatised by the sad sandwiches from your childhood? Then why not whip yourself up a poké bowl of dreams with salmon or chicken, rice and all the colourful veggies & fruit.

🥩 𝐃𝐢𝐧𝐧𝐞𝐫: We aint no basic b*tches here. Eat the steak. Have the pasta. Just remember to add a little pop of colour with some veggies.

And trust us, the more real foods you can incorporate into your daily meals, the better you’re going to feel in the long run.

Let us know your favourite meal in the comments below ♥️💬💾

As well as understanding our s*x hormones, it’s important as females, to know what our cycle can actually look like.

So let’s keep it simple and breakdown the 4 phases of your cycle:

🩸𝐌𝐞𝐧𝐬𝐭𝐫𝐮𝐚𝐭𝐢𝐨𝐧: This is the first stage of our cycle aka, when we get our period. At this stage our cycle, energy levels are low, we are more susceptible to stress, cramps are in full flow and we generally feel a bit sh*t🥲

⚡️𝐓𝐡𝐞 𝐅𝐨𝐥𝐥𝐢𝐜𝐮𝐥𝐚𝐫 𝐏𝐡𝐚𝐬𝐞:This also kicks off on day 1 of your cycle and comes to an end when ovulation begins. Energy levels are on the up and we’re heading towards peak performance in training and your mood is at it’s best.

🤰🏼𝐎𝐯𝐮𝐥𝐚𝐭𝐢𝐨𝐧:This is when we’re at our most fertile. Energy levels are HIGH and performance levels are at their peak due to the rise in oestrogen. It’s PB time gals 🤩📈

🥱 𝐓𝐡𝐞 𝐋𝐮𝐭𝐞𝐚𝐥 𝐏𝐡𝐚𝐬𝐞: The last 14 days before your next period when PMS starts to make an appearance thanks to the drop in oestrogen and progesterone. This is when we’re most likely to suffer from mood swings (sorry boys 🙃) / bloating / weight gain & food cravings!

Tracking your cycle can have massive benefits for knowing how to adapt your training and nutrition at different times throughout the month. More on that soon. 👀

There are loads of useful apps out there to make tracking easier, so trust us when we say, if you don’t know, get to know! 🗓️🌸

As females, in sport and exercise, it’s important that we understand our 2 main female s*x hormones and how they impact our bodies and our performance throughout each week of our cycle 🗓️

We all know that feeling, when weights feel HEAVY in the gym and we have those unbearable hunger levels. Guess what, it’s all to do with those two little hormones that you may have heard of;

🌸 𝐎𝐞𝐬𝐭𝐫𝐨𝐠𝐞𝐧 - She’s responsible for that feeling on strength during your follicular phase

🌸 𝐏𝐫𝐨𝐠𝐞𝐬𝐭𝐞𝐫𝐨𝐧𝐞 - Know when you just CAN’T seem to curb the hunger levels? Yup she’s responsible.

The more we begin to understand these two hormones and how they impact us / our training routines, the more we can optimise our training sessions, nutrition and even sleep. 📈

Want to know how these hormones can impact you and your training? Then stay tuned for our next Fierce Flo 🩸 instalment.

More often than not, us gals get SO hung up on what foods are ‘right and wrong’.

There is no one size fits all approach when it comes to nutrition (or your training for that matter). But there are simple ways to make positive changes to your nutrition. Here’s four simple steps to build the perfect plate. 🥗


🍳𝗣𝗿𝗼𝘁𝗲𝗶𝗻: This little macronutrient is the building block for your muscles. Not only does it keep you fuller for longer, it also increases your muscle mass and builds your strength.
So whether you opt for meat / fish / dairy / eggs or even protein powders, you should be aiming for a protein source at every meal. Aim for a protein source at every meal - that’s your meats / fish / eggs / protein powder

🥐𝗖𝗮𝗿𝗯𝗼𝗵𝘆𝗱𝗿𝗮𝘁𝗲𝘀: Despite what you’ve heard, they are NOT the enemy. They provide our body with glucose, which is then converted into energy. Energy that is required to not only exercise, but to support normal bodily functions. YES, some types are better than others, but that doesn’t mean you have to cut them all out completely. Think wholegrain / fruit / veggies and don’t be fooled, you can actually eat the tasty ones too, but be sensible. If you know you maybe have one too many cakes or pastries, aim to reduce that intake.

🥑𝗙𝗮𝘁𝘀: Believe it or not girls, fats are actually essential in manufacturing hormones. If we reduce our fat intake, our hormones won’t be happy. This can result in our bodies going into starvation mode and storing fat wherever it can. Meaning a LACK of fat, can actually increase fat levels.

🥗𝗖𝗼𝗹𝗼𝘂𝗿 / 𝗩𝗲𝗴𝗴𝗶𝗲𝘀: Eating as many colours of the rainbow not only makes your plate a lot more vibrant, but it can also boost your brain health and reduce your risk of heart disease. That’s because they’re filled with a whole lot of vitamins, minerals, fibre and antioxidants. AKA all of the good stuff. Start off by aiming to get 3-5 portions of veggies a day. The more variety in colour, the better.

Your nutrition doesn’t have to be complicated. Instead of stressing & counting calories, think fresh, colourful, varied!

Let us know if you found this useful in the comments below 🤍

Incase you didn’t know, we actually have FOUR ways you can work with us here

🏋🏼‍♀️ 1-2-1 in Personal Coaching: For the gals who are Glasgow based and require a little more 1-2-1 time.

✌🏼Small Group Coaching: For the gals who want to train in a group environment, alongside other Fierce females.

🌸Barbells & Brunch: These are our monthly lifting based large group sessions, which are always rounded off with some stunning brunch scenes.

👩🏼‍💻Remote Coaching: For the gals with a little bit more gym experience, who want to improve their performance levels and have accountability with a coach.

If your interested in finding out more working with us, then why not head to the link in our bio 🤍✨

Want to come train with the strong, confident, fierce gals, but don’t want to to break the bank? 👛

Then maybe our small group coached sessions are just what you’ve been missing?

Our SGPT gives you all the access our 1-2-1 sessions give you, the only catch is, you’ll be training alongside three other strong confident fierce gals ✌🏼 There’s really nothing not to love 💖

Come August we’re opening up new slots in our diary for small group personal training sessions. 🗓️

So, if you want to join the Fierce family & secure yourself a spot for August, drop us a ‘FIERCE SG’ DM to find out more.

•
•
•
•

Still considering barbellin’ and brunchin’ with a group of strong, confident, fierce gals?

Here’s all you need to know 💬

Our next event takes place on Saturday June 17th and there’s just THREE spots left ✨

Seccure your spot via the link in our bio 🔗💖

Introducing…

𝐂𝐚𝐫𝐨𝐥 | 𝐂𝐫𝐨𝐬𝐬𝐅𝐢𝐭 🏴󠁧󠁢󠁳󠁣󠁴󠁿 on Instagram: "✨It’s been a hot minute, so allow me to reintroduce myself 🎙️ Incase you didn’t know, I’m Carol 💁🏼‍♀️ and I’m a full time F 𝐂𝐚𝐫𝐨𝐥 | 𝐂𝐫𝐨𝐬𝐬𝐅𝐢𝐭 🏴󠁧󠁢󠁳󠁣󠁴󠁿 shared a post on Instagram: "✨It’s been a hot minute, so allow me to reintroduce myself 🎙️ Incase you didn’t know, I’m Carol 💁🏼‍♀️ and I’m a full time Fitness Coach. I’ve been in the fit...