The Empowered Therapy

The Empowered Therapy 💻 Coach & PT
🤰 Pre/Post Natal Specialist
👩 PCOS Specialist
👩‍🏫 Sports Massage Tutor/Therapist
🌱 Nutrition & Weight loss Coach
Click👇🏼 to join our team

Last BJJ sessions in the bag this morning and afternoon admin before signing off for 2 weeks ✈️If anyone has any gym or ...
29/08/2026

Last BJJ sessions in the bag this morning and afternoon admin before signing off for 2 weeks ✈️

If anyone has any gym or BJJ club recommendations in and around Naples/Rome for whilst I’m away please let me know as I’m not sure I can last that long with no training - Please and thank you 🙏
Otherwise I’ll just have to start throwing Robin D'Arcy around the apartments 🤷‍♀️ which I’m sure he won’t appreciate as I abuse him enough in our gym sessions 😂

Although I’m on a lil social media detox atm I may post the odd thing here and there so ya’ll don’t miss me too much - anyway chow 4 now 🇮🇹❤️

💆‍♀️ FINAL MASSAGE AVAILABILITY BEFORE MY HOLIDAY ✈️I have just 3 appointments remaining before I’m away for 2 weeks:📍 A...
19/08/2026

💆‍♀️ FINAL MASSAGE AVAILABILITY BEFORE MY HOLIDAY ✈️

I have just 3 appointments remaining before I’m away for 2 weeks:

📍 All appointments at the gym — WN7 3EH

Sunday 23rd — 10:30–11:30am
Monday 24th — 10:00–11:00am
Tuesday 25th — 10:00–11:00am

Whether you’re training hard, feeling tight or simply in need of some time to switch off, get yourself booked in before I go. 🙌

Massage therapy can help with:
✓ Muscle tension & tightness
✓ Mobility & flexibility
✓ Recovery from training
✓ Circulation
✓ Stress & relaxation

📩 Message me directly to book your appointment.

After these appointments I’ll be taking 2 weeks away and will be reopening my diary from w/c 14th September.

Once these slots are gone, that’s me finished until September! 🤍

Little gym update/dump The last few weeks have been incredible. Continuing to work on myself while helping clients work ...
21/06/2026

Little gym update/dump

The last few weeks have been incredible. Continuing to work on myself while helping clients work towards their own goals is something I never take for granted 🫶

I’ve swapped CrossFit for BJJ for the time being to see what has less impact on my hips, and I’m really enjoying the challenge both mentally and physically

Current training split:

🥋 5-7 BJJ classes a week
🏋️ 3 full-body gym sessions
🚶‍♂️ 15 minutes of steady-state cardio (bike) on gym days

Progress isn’t always about doing more — sometimes it’s about adapting, staying consistent, and enjoying the journey 🙌

If I didn’t take a pic, it never happened right? 🤷‍♀️
20/05/2026

If I didn’t take a pic, it never happened right? 🤷‍♀️

Monday restock & reset 🫶Restocking the essentials that keep me feeling balanced all week. No guessing, no gaps — just sh...
18/05/2026

Monday restock & reset 🫶

Restocking the essentials that keep me feeling balanced all week. No guessing, no gaps — just showing up for myself every Monday

Here’s what’s in my stack and why (aside from the IBS benefits) :

🌿 Ashwagandha — cortisol regulation + stress resilience
🍄 Lion’s Mane — focus, memory, brain health
🛏️ Magnesium Glycinate — deep sleep + nervous system calm
⚡Creatine Monohydrate — strength, energy, cognitive function
🌱 Milk Thistle — liver detox support
🟡 Turmeric + Black Pepper — inflammation support
🐟 Omega-3 → Brain, heart & joint support

All from — 60–120 tablets per pack, so one restock goes a long way (plus I’m never afraid to buy in bulk for better discount so I’m stocked up for months)

The extras keeping things moving: Pukka Three Mint tea, Pukka Ginger Lemon, organic prune juice with fresh lemon first thing. The unglamorous stuff that actually works. 😅

Just a gal with more pecs than b***s at this point 🤷‍♀️🫣 It’s a new 2026 aesthetic.. or maybe just a phase I’m going thr...
11/05/2026

Just a gal with more pecs than b***s at this point 🤷‍♀️🫣
It’s a new 2026 aesthetic.. or maybe just a phase I’m going through.. who knows

First group class back in years this morning… and safe to say I’ve missed that atmosphere!!I’ve been deep in the 1-1/2-1...
06/05/2026

First group class back in years this morning… and safe to say I’ve missed that atmosphere!!

I’ve been deep in the 1-1/2-1 PT side for a while, but nothing beats the energy of a full group all grafting together. No holding back, just hard work and serious effort 💪

Massive respect to everyone who showed up and gave 110%… that’s what it’s all about, what a bunch 🔥

Same but different 🤷‍♀️
25/04/2026

Same but different 🤷‍♀️

06/04/2026

Reintroducing myself to anyone new here 👋

Hey, I’m Rosa - the face behind the meals & menus 👋

I’m the one-man band behind meal prep service.

I started this back in late 2020 with a vision to help others stay consistent and meet their nutritional needs, not just for physical results, but for mental wellbeing too.

Since then, it’s grown into something I’m incredibly proud of. Each week, I prepare fresh meals for all different types of people from a new mum, a busy professional, an athlete, someone in the middle of a kitchen renovation, or just going through a hectic season and need one less thing to think about.

With over 10 years as a chef, 5 years as a Level 4 nutritionist, and nearly a decade in the fitness industry, everything I create is designed with purpose - to fuel your body, support your lifestyle, and still taste amazing.

No extremes, no one size fits all approach - simply just balanced, nutritious, and genuinely enjoyable food tailored to you.

I’m passionate about helping in any way I can, and that’s exactly what this business is built on 💚

If you’re looking to take the stress out of your week while still eating well - I’m here 🙌

Drop me a message or click the link in the bio to get started 📩

Same reps. Same exercises. Just stronger.Progressive overload in action 📈16th March to 23rd March Floor Press 24s ➡️ 25s...
23/03/2026

Same reps. Same exercises. Just stronger.

Progressive overload in action 📈

16th March to 23rd March

Floor Press
24s ➡️ 25s for 8 paused reps

Single arm Lat pulldown
45kg a side ➡️ 50kg a side for 10 reps

Incline flys
17.5s for 10 reps both weeks (was only going to go to 16s last week but someone had them so had no choice 🙃)

Seated Shoulder Press
17.5kg a side for 10 ➡️ 22.5 a side for 8 (last working sets, week prior shoulder wasn’t 100%)

Not switching things up every week - just focusing on getting stronger, improving technique, and actually engaging the muscles properly.

Consistency is what builds results, even on the days we don’t want to show up (and trust me, those count the most🙏)

Address

Glazebury
WA35NX

Opening Hours

Tuesday 6am - 9pm
Thursday 6am - 9pm
Saturday 3pm - 5pm
Sunday 3pm - 5pm

Telephone

+447915239533

Website

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