Stephanie Jane Rowden Coaching

21/11/2025

The Stressmas Survival Challenge 💪🏻🤣

Christmas can be a bit of a weird or difficult time for some people.

It can either make us panic sign up to a 6 week winter shred …

Or turn into a beautiful but overstimulated slug.

If that’s what helps you get through … Go off Queen / King / NB royalty!

(Go off? Literally just gave myself the ick. Sorry if you got second hand embarrassment 🤣).

But if you fancy some gentle AF accountability to do SOME movement each day to help that beautiful brain and body survive the December tings…

I’m doing a simple and kind (free - I’m not selling anything to you) challenge for my clients and you’re invited too:

👉🏼You pick your movement or exercise.
👉🏼Do the same amount of reps/minutes as the date.
👉🏼Mark it on the insta story tracker.

You can tag me for a bit more accountability and cheerleading 💃

That’s it … nothing to sign up to and no group pressure.

Just a wee something to help ❤️

If you fancy it just comment or DM me ‘STRESSMAS’ and I’ll send the tracker and explain how to do it.

16/09/2025

The world feels a bit wonky right now doesn’t it?

It makes me sad that so many people don’t feel safe to move their bodies, whether it’s because of judgy Mcjudgersons, bad experiences with “professionals,” or just not feeling welcome.

I’ve been an online coach for 10 years, but I wanted to make training more accessible for women, q***r and trans+ folk.

So… Welcome to The EMPWRD Clwb 🚐 ✨

I’m back in the world of face-to-face training and I’m coming to you in Cardiff with my ridiculous pink Crocs, a portable gym, and your fave playlist blasting.

(Or at a nice medium volume if you’re a spicy sensory ND like me 🤣🌶️ ).

We move. We laugh. We get stronger. And we just get to be ourselves.

If this makes you feel a wee bit excited…

Get yourself in my DM’s, send me the word CARDIFF and I’ll send you the deets.

🧡

06/08/2025

Legenddsss 🤩

Just dropping a handful of the EMPWRD ladies words here 🎤 👋🏻

31/07/2025

Oh heyyyy 👋

Things have been a bit cray cray over here.

I’m not gunna lie, there was a day where I laid on the grass and cried because i was a bit overwhelmed (but then again I’m also due on 🤣)

But there has been some good stuff!

I’ve been working hard on some new amazing things, making my coaching way more inclusive and accessible 😍.

And just making my branding more …. Me (and you).

I feel like this is the “f*ck it .. this is me” year for us.

My clients have still been absolutely smashing things and I am beyond PROUD AF 🧡.

Thankfully I’ve had my PA Shadow cracking the whip (and nee ADHD meds 😆).

I’ve been nursing Siany because it was her time to injure herself and make use of the dusty crutches (torn LCL & meniscus damage 😩).

Look at the video of the neighbour I’ve been making friends with …. A bloody wild hare!!

The donkey (Pedro 🥰) was one of the animals we met at a sanctuary and I just thought … why not? People deserve to see Pedro.

The last pic is a sneak peak into the new stuff I’m working on.

I ACTUALLY LOVE IT … what are we saying?

Do you like the newer look and vibe? 🤞🏻🧡

Apparently it’s Friday tomorrow when I thought it was Thursday … so have an amazing weekend!

01/07/2025

Do you really need to do MORE?

If you’ve not been able to be consistently consistent ..

It’s so easy to think “I probably need to do more”

Or “Maybe I need to be stricter with myself”…

Isn’t it? 😩

This is gunna be a hard way to build momentum.

And the perfect way to feel like s**t.

If you’re always ‘on it’ for a couple of weeks and then completely ‘off it’ for months …

I dare you to toy with the idea of aiming for the messy middle.

And see what happens.

Sometimes by doing less you end up winning more :)

(Yes I’m also talking to myself 🤣)

29/06/2025

Last space left.

For The EMPWRD Nutrition Club; Beta Testers.

(Although 1 lady is basically outside the door with her bags packed checking a few bits 🤣)

Why only one more space? Because I’m looking for super spesh beta tester.

You get the full shebang and beta discount before I roll it out officially.

I’ve been chatting to the legends who are already in and got their plan.

And it’s bloody exciting.

These women aren’t planning major life overhauls.

We’ve looked at what they’re already doing…

And found small tweaks, shifts and actual support that’ll help things move the needle.

We’re making it easIER to get started where you’re at now.

Imagine feeling relieved to finally get off the ‘forever dieting’ cycle.

Or walking into a program that makes you feel safe, seen and excited.

That’s what this is all about.

We start Monday 30th 😎

👉DM me ‘INFO’ and my trusty octopus will send you the link to grab your spot.

🧡

27/06/2025

Did any of them surprise you? 🤔

These are the things I see that help women actually change things.

The whole ‘be stricter’ thing is sooooo 90’s.

Letting go of the idea that you have to do it all perfectly is where the magic is at.

It’s forgiving.

Adapting.

Asking “what’s important right now?”

Or “what’s the next best thing I can do?”

That’s where the change and consistency happens.

Did any of those beliefs make you go 🤨

25/06/2025

I probably enjoy chocolate more now.

I made a few simple shifts that made a really big difference for me.

As well as the things I mentioned in the post …

A few other things that really helped:

-Meals that are filling and include foods I enjoy
-Convenient foods at eye level that are nourishing
-Eating often so I’m not ravenous
-Pairing the choc with something like fruit or a protein shake
-And tweaking things based on MY life

This is why coaching helps (and has already helped so many women I’ve worked with).

Because food freedom might not come from JUST “allowing the chocolate.”

It’s about learning how to do that.

Knowing what tools will help you.

And having someone reassure you through it.

(Guess what we do in EMPWRD Nutrition 🙃)

If this is a hard relate …

Then you’re gunna love The EMPWRD Nutrition Club 🧡.

4 more days to join as a beta tester for £99 instead of £147.

But you get access now and get your plan today 👀.

DM me ‘INFO’ and I’ll send over some deets.

22/06/2025

18/06/2025

Even if you don’t join EMPWRD Nutrition Club …

Please try to stop pressuring yourself to be 100% on it (or on a million things) everyday.

On days you can’t fit your training in or ALL of your steps …

Think about what the next best thing is and I dare yah to toy with the idea of still seeing that as a win.

(Something like … didn’t do this, but I did do that!)

Doing something, most of the time is much will be more helpful than trying to stick to something that you can’t do ...

And then feeling s**t because it wasn’t even a realistic goal.

And if you do fancy a bit of EMPWRD Nutrition Club where we LOVE messy wins and real humans …

I need some VIP women to test my brand new program before it rolls out officially.

And I’ll throw in some juicy discount too.

Doors close 29th June - next one is September at full price.

DM me ‘INFO’ for the deets.

🧡