PWR

Do you want to give PWR a try, but…

• Are new to working out?
• Are unsure if interval training is right for you?
• It’s been a while since you’ve been in the gym, yet you want to restart healthy habits?
• You’re feeling stuck in your daily routine and aren’t sure where to start with a change?
• You’ve been working out alone, and want to give group training a try?

If any of the above sounds like you, we hear you and we’ve got you!

Through June 30th, try us for FREE for 1 month!! Click the link in our bio or head to www.pwr518.com/freetrial
*Trial open for first time, local clients only

PWR Fam, tag a friend below who you want to come to a class with you!👇

👋 PWR Fam, say hello to Johnny!

Johnny joined us in March, thanks to encouragement from his good friends and fellow members Danielle & Andy!

👉 Johnny previously tried exercising on his own at a big box gym and, like many people, felt:
• Lost in the sea of machines & equipment
• Unsure how to put together a workout that met his needs
• Defeated and tempted to give up

👉 When he started, he shared that he was looking for:
• A place he felt comfortable starting his fitness journey
• Workouts he looked forward to and got excited about attending
• A program that helped him build appreciation for exercise

⚡️3 months later, and Johnny is absolutely crushing it!! He’s learned to take each workout at his pace, his endurance and stamina have already increased, and he’s mastering new exercise movements quickly and confidently!

Johnny’s perma-smile says it all! He’s excited to enter each class he takes, and walks out feeling accomplished 🌟, a little sweaty 😅, and ready for more! 🤩

When you see him at PWR, be sure to give him a fist bump of encouragement to keep up the great work and positivity! 🤜🤛

We’re back on the mic! 🎙️

New episode of The PWR Podcast drops MONDAY! June 10th!

Britt, Relli, and Rah talk and reflect on some of the changes, transitions, and updates that have recently taken place at PWR as we approach 2 years at ! 🤯🤩

Listen on your favorite podcast platform, accessible via the link in bio or at www.pwr518.com/podcast

As the Capital Region closes in on the summer months, there’s no better time than now to get outside and move your body! 😎☀️

In addition to all of the fantastic gym options available throughout the 518, there are many fun, family-friendly, and free ways to get intentional movement in. Swipe to check out just a few!

Did we forget any? Leave a comment below!👇

No BS. Just results.

Unleash your inner badass and experience strength and conditioning training like never before, with a community built on confidence, accountability, and integrity.

Are you ready to join us and OWN YOUR PWR? ⚡️

Your first 2 classes are just $27! DM or click the link in our bio to sign up today!

It’s been a while since we’ve given our website a facelift and we couldn’t wait to share it with you all!🌟

Our redesigned site has all the info you need to know about PWR right at your fingertips!

• Learn about our programming
• Purchase our 2/$27 intro offer
• View our pricing options and purchase on site
• Get answers to some common questions
• Meet our team and read our mission & core values
• …and more!!

⚡️ www.pwr518.com ⚡️

To the heart that holds our love, the hands that lift us up, and the spirit that guides us home. Today and every day, we celebrate moms in every form. 💛🖤

Happy Mothers Day to all of the PWRful moms! 👑

What does it mean to ?

💪 Taking responsibility for your physical well-being and harnessing the strength to achieve your goals

🏋️ Committing to a regular exercise routine, pushing past limitations, and embracing the journey of self-improvement

😌 Recognizing the potential within yourself to become stronger, healthier, and more capable through consistent effort and dedication to your goals

🌟 Cultivating mental resilience and a sense of empowerment that goes beyond the gym walls

Owning your PWR starts with your initiative, and continues with our help. Send us a DM or comment below to get started today for just $27!⚡️

🏷️ Spring Apparel Sale 🤩

Wednesday May 1st through Saturday May 4th ONLY

All PWR apparel is 40% off!! Grab it while you can- everything is first come first serve and final sale!

Making room for our new apparel…coming Monday May 6th!! 😉

The PWR Podcast Episode 107 is LIVE!! 🎙️

In this episode of The PWR Podcast, and dive into the concept of hitting a plateau in health and fitness journeys.

They define a plateau as a point where progress stalls despite maintaining proper nutrition, exercise, and rest. Oftentimes, individuals mistake lapses in concentration, tracking, or discipline for genuine plateaus.

To determine if one has truly hit a plateau, they suggest evaluating nutrition, workout intensity, and sleep quality. They discuss factors contributing to plateaus, such as metabolic changes and diminishing margins for error, emphasizing the importance of perseverance through these phases.

Nicole and Sarah stress the normalcy of plateaus in everyone’s journey and provide strategies for staying dedicated and motivated, focusing on small wins to navigate through the dip and continue progress!

Listen on your favorite podcast platform or watch on our YouTube channel (www.youtube.com/) - both linked in our bio!

If you believe in owning your PWR and are ready to work hard for it, we may be just the fit for you!

💥 Our dynamic workouts are intentionally programmed to maximize your confidence performing fundamental movements

💥 We deliver transformative group workouts that build strength, reduce injuries, and yield transformative results

💥 With accountability, encouragement and a highly-personalized coaching style, each class pushes you beyond your goals and challenges your mind, too!

Try 2 classes for just $27 and own your PWR! Click the link in our bio or head to www.pwr518.com/joinusatpwr to get started by scheduling your free discovery call ⚡️

The PWR Podcast Episode 106 is LIVE!! 🎙️

In this episode of The PWR Podcast, hosts and , alongside guest from PPSC (), dispel the misconception that exercising with injuries is impossible.

They emphasize the importance of staying active even while injured, discussing strategies such as dynamic warmups, seeking specialized medical professionals, and modifying exercises to accommodate injuries.

Justin highlights the role of physical therapy in maintaining fitness during injury recovery and stresses the significance of proper nutrition, sleep, and distinguishing between mobility and flexibility.

This episode encourages listeners to approach injury management with a proactive mindset, demonstrating that with the right guidance, staying active during recovery is not only feasible but essential for long-term well-being!

Listen on your favorite podcast platform or watch on our YouTube channel (www.youtube.com/) - both linked in our bio!

⚠️ GET FOCUSED

To maximize the benefit of each workout, your headspace is just as important as your physical exertion.

At PWR, we place a greater emphasis on functional strength training, add purposeful conditioning, and deliver workouts that challenge you mentally AND physically.

Join us and connect mind to body for optimal results!

Click the link in our bio or visit www.pwr518.com/joinusatpwr to get started for just $27! Step 1 is booking your free discovery call 📞⚡️

❌🃏NO JOKE…

Gymtimidation is a very real thing. We’re here to help change that.

Every PWR class include:
• Smaller class sizes (up to 25 people) so your coach can provide the individualized attention you deserve
• Coaches committed YOU, helping you be your best every day
• Workouts that are structured, scaleable, and intentional
• Like-minded members who not only want to feel great, but also have fun in the process!
• Plenty of fist bumps and high fives, because we believe your hard work should be celebrated with those around you! 🤜🤛

It’s time to put intimidating thoughts aside and put yourself at the forefront, with the help of PWR!

Click the link in our bio or head to www.pwr518.com/joinusatpwr to get started for just $27- step 1 is scheduling your discovery call! 💪💥

At PWR, you’re a familiar face even before you walk in ☺️

Here’s what to expect before you step into PWR for the very first time:

📱Free discovery call
• This allows us to get to know YOU!
• Helps us align your goals with what we offer, and the best path to reach those goals
• Provides necessary information for you to be successful your first time (and every time thereafter) in our space

💪First time at PWR
• We’ll be expecting your arrival, ready to greet you by name and already know a bit about you
• Your Coach will provide guidance and motivation to ensure you leave feeling even better than when you came in
• Your peers will offer encouragement and support, we have ALL been new at one point! You are not alone on this journey 😄

Interested in joining PWR? We’re so pumped, and can’t wait to meet you! Click the link in our bio or head to www.pwr518.com/joinusatpwr to schedule your call today!

⚠️Get in your zone ⚠️

To maximize the benefit of each workout, your headspace is just as important as your physical exertion.

At PWR, we place a greater emphasis on functional strength training, add purposeful conditioning, and deliver workouts that challenge you mentally AND physically, whether you’re in classes or private training sessions.

Join us and connect mind to body for optimal results! Click the link in our bio or visit www.pwr518.com/startatpwr to get started ⚡️

Does this conversation sound familiar? 👇

Your Coach: “Go up a weight.
You: “But that weight is too heavy.”
Coach: “I just watched you do 10 reps with mastery. Did you have more in the tank & you felt it where we talked about?”
You: “Well…yeah…”
Coach: “Go up, and have less left in the tank at the end.”

🌟Getting stronger is a REWARD, not a punishment.

▪️ Your first goal is to show up.
▪️ Your second goal is to keep showing up.
▪️ Your ultimate goal though, is to get better. Right?

Don’t be afraid of lifting heavy things.

If the movement looks good, feels good, & you can perform the reps given with ease (or have more in your tank at the end of an interval); it’s time to give the next weight a try.

Keep in mind: Every day is different with stress level, recovery, sleep, hydration, & nutrition. So you may not lift the same load the next time you walk into the gym. And that is perfectly normal!

However, today your body said “Challenge me!”

Listen to it. 😉

⚡️Popular opinion: A workout routine is better when you have a swolemate by your side! 🏋️🏋️

We’re giving away TWO FREE MONTHS, and you could win one of them!! Here’s how:

🤗 Current PWR clients, refer someone brand new to PWR in the month of March
💪 They complete our 2/$27 trial class offer
🗣️ Make sure they mention your name to us in order to get credit
🗳️ Your name goes into our raffle for a free month - no limit on entries!
🏅 Winners will be selected and announced on Tuesday, April 2nd

How to refer your friends:
Tag them in the comments, or
Have them fill out the form at: www.pwr518.com/joinusatpwr

*Referred person must be a Capital Region permanent resident and brand new to PWR (has not completed a class within the last 2 years)

Questions? Send us a DM or email [email protected] 😄

Recovery: Intentional, effective, results-focused. ⚡️

HOT TAKE ➡️ There’s no such thing as overtraining…only under-recovering. Recovery is the often overlooked or skipped part of one’s training regimen, yet is arguably the most important component when it comes to results.

At PWR, we incorporate time for breathing/stretching into every class to help start startthe recovery process by bringing your body’s adrenaline and nervous system back down.

START is the crucial word here: recovery goes beyond a few minutes of breathing after class. Incorporating proper nutrition & hydration, adequate sleep (one of the BEST recovery tools is enough of this!), and mindful movement on ‘rest’ days all play into proper recovery for optimal results and goal achievement. (…this isn’t a free pass to skip recovery after class, though😉)

Keep your body, mind, and soul strong by allowing yourself proper recovery- PWR can help! Head to the link in our bio or head to www.pwr518.com/joinus to get started 🤝

Wellness: a better, stronger, healthier YOU! ⚡️

Wellness has a different meaning for everyone.
That could mean moving pain-free, achieving a specific goal, taking your nutrition to the next level, or seeking out self-care that will help you recharge and feel your best. We connect our clients with the tools and resources to be successful and reach the level of wellness they’re striving for.

What sets us apart from other gyms in the area?
We believe in identifying the right fit for the individual instead of trying to fit the individual to us. If we are unable to provide a solution for your specific needs in-house, we’ll help you find who (or what) can. We maintain amazing relationships with local business partners for this very reason.

Interested in learning more? Click the link in our bio or head to www.pwr518.com/joinusatpwr to get started 🤝

Performance, redefined. ⚡️

The word “Performance” should not be reserved for athletes only, which is why it’s in our name. At PWR, our coaches are committed to helping you excel at athletic-based things, while prioritizing your health and safety.

Whether you’ve been active for a while or are newly exploring a structured fitness setting, we want to see if we can help reach the goals you’re setting for yourself, no matter how big or small.

Click the link in our bio or head to www.pwr518.com/joinusatpwr to get started 🤝

The disconnect between what (and how much) most people THINK they need to do to get the benefits of exercise and what’s actually true is tragic.

Is exercising more than 20 minutes a day better?
✅ Yes.

Is exercising “only” 20 minutes a day a waste of time?
❌ That’s a resounding NO!

20 minutes of daily walking decreases your risk of heart disease by 30%.
• One person dies every 36 seconds in the US due to heart disease.
• It’s the number one killer in the US and Europe, and you can make a massive difference just by walking.

Imagine what you could do if you threw in some jogging, squats, and push-ups?

20 minutes adds up, and it adds up to something significant.

Don’t underestimate the little things.

At PWR, the mindset of growth is instilled in every aspect of our philosophy. ⚡️

As a gym, we not only prioritize physical development but also emphasize mental and emotional growth. Our clients are encouraged to challenge themselves physically, pushing beyond their perceived limits to achieve new levels of strength and endurance.

We recognize that true wellness extends beyond the body, encompassing the mind and spirit as well.

That’s why we provide opportunities for personal development and cultivate a supportive environment where individuals can explore their potential, overcome obstacles, and foster resilience.

At PWR, growth isn’t just a goal; it’s a journey we embark on together, empowering each other to become the best versions of ourselves. 🤝

Thank you Dr. Rhiannon from for taking time to share your knowledge during today’s Brain Body Connection workshop!

Attendees learned:
• What neurological chiropractic care is
• How our brain communicates with our body and its changing demands
• How our everyday life activities affect how we feel

We are grateful for your passion in sharing the educational, the science-y, and the fun aspects of chiropractic care!

If you weren’t able to attend today yet would like more info on Dr. Rhiannon’s practice and to set up an initial visit, comment below, or visit www.cdfchiro.com 🙌

Integrity stands as the cornerstone of PWR, shaping the very essence of our community. ⚡️

From our Coaches delivering accurate guidance, to our clients upholding gym etiquette, integrity binds us together in a shared commitment to mutual respect and accountability.

Within the walls of PWR, integrity fosters a supportive environment where individuals feel empowered to pursue their fitness goals authentically, with support, and free from judgment.

It’s this dedication to integrity that strengthens the bonds between us, building a close-knit community built on trust and reliability.

At PWR, embracing integrity isn’t just a value; it’s the very heartbeat that fuels our collective journey toward personal growth and achievement. 🤝

What does it mean to be LOCKED IN? 🔓

A phrase heard often, it has a variety of definitions. At PWR, it means having a focused mentality that feeds a positive culture.

It all starts with our coaches: Every one of our professional coaches are locked in to providing a safe space for our members to exercise, through proper form & pain-free movement, and inspiring change.

Our clients are locked in to a ‘High Achiever’ mentality that results in a commitment to their strongest self each and every day. This translates not only to consistent and intentional workouts, it also bleeds into daily life: making balanced nutrition and lifestyle choices that help them move forward toward their specific goals.

Does your current gym or fitness routine have you feeling locked in? If not, let’s see if PWR can help change that!

Head to the link in our bio or head to www.pwr518.com/joinusatpwr to get started 🤝⚡️

Find your Third Place 🤝

We all have a First Place (typically our home), and a Second Place (typically work). Sometimes these two are one and the same.

A Third Place is somewhere you often frequent that helps foster your social and psychological needs that you may not receive from your First and/or Second Places. This Place is a familiar setting for you that provides social interaction and creates a bond between you and the Place.

Sound a little more familiar? We thought so. 😉

PWR is extremely proud to be the Third Place for so many people in the Capital Region. What started as a group of complete strangers, has evolved and grown into a community of high achievers who breed a culture of excellence. It’s this mentality that has cultivated many relationships between members and coaches within the walls of the gym.

Find your Third Place at PWR! Click the link in our bio or head to www.pwr518.com/joinusatpwr to get started today!

We can’t wait to welcome you ‘home’ 💪💥

The person you see in the mirror?

• They’re your motivation.
• They’re your competition.
• They’re the reason you show up.
• They’re the only one who can make changes.
• They’re the only one who can put in the work.

➡️It’s YOU.

• Nobody else is telling you to get up at 4:00am.
• Nobody else can drive your car from work to the gym after a long day.
• Nobody else will change your life for you, one step at a time.

Only you can. It starts with YOU.

What are you doing to make a positive change in your life? Ask yourself, then let us help guide you.

Click the link in our bio or head to www.pwr518.com/joinusatpwr to get started ⚡️

What happens when you bring two empowering brands together? 🤝

In Honor of Women’s History Month, PWR and MomBoss Maximizer proudly present the NEW and IMPROVED GUTS - Girls Using their Strengths - benefiting the YWCA! 🚀 This is not just an event; it’s a groundbreaking collaboration, marking the FIRST large women’s event at our new facility and the FIRST empowering and collaborative event in the Capital Region!

In the past, we’ve been your go-to for health & wellness, but now, we’re breaking barriers and expanding our influence. GUTS is about shattering that glass ceiling and creating a space for women to thrive in every aspect of life. 💪

📅 SAVE THE DATE: Saturday, March 23
🕘 TIME: 9:00 am - 5:00 pm
📍 LOCATION: Our Brand-New Facility - PWR Performance Wellness Recovery

Why Attend GUTS?
✨ Intimate & Impactful: Experience a powerful and insightful event.
🔍 Guide to Success: Discover the next steps for personal and professional growth.
💪 Build Confidence: Gain insider secrets and uncover opportunities for advancement.
👩‍👧‍👧 For Women Who...: Aim to excel in various roles, are committed to learning, and are ready to take massive action.

Are You Ready?
🎊 Intimate, Impactful, Insightful: GUTS promises an experience that is personal, transformative, and eye-opening.
🤔 Struggling with Development?: From personal to professional, we’ve got you covered. What areas are you looking to grow in?

What to Expect:
🎤 Educational and Empowering Panels: Learn and be inspired by influential women who have paved the way.
🤝 Connections that Count: Cultivate meaningful connections and expand your network.
🎉 Self-Discovery and Celebration: GUTS is your opportunity to discover yourself and celebrate every achievement!

Join us for a day that goes beyond the ordinary, where empowerment meets collaboration, and women supporting women is not just a motto but a reality! 🌟 Reserve your spot now for an unforgettable GUTS experience!

Ticket & Sponsorship Info at Link in Bio

Let’s rewrite HERstory together! 🚀✨

Welcome to the PWR fam, JJ! 💛🖤

Congratulations to Coach Sean and his wife Amy on the birth of their beautiful baby boy! JJ is already so loved by his PWR aunts and uncles, and we are beyond excited to watch him to grow up and be a PWRful force in this world!

Leave JJ and his parents some love in the comments 🥰