Today we started a 6 week course with EMPWR- each week Paige will focus on something new. This week we have looked at sugar intake and the impact of a well balanced diet! Over the coming weeks we will be visiting her gym, building our own workouts and understanding the benefits of of exercise and building a business including different career options.

26/11/2025

The second week into our journey with Empwr was a hit! All pupils were a credit to us and fully embraced all activities! We started off with a pupil modelling an empty backpack and then pupils were asked what impacts their mental health- every time a pupil made a suggestion, a weight was added to the backpack, it was then past around the room to symbolise how their feelings can sometimes feel “heavy”. We then went on to a paired activity, pupils had to decide which food groups they would place where- whole foods, processed and ultra processed. We spoke about the impact ultra processed foods have on their moods, hormones and concentration levels. Lastly the pupils bout in snacks, we looked at the ingredients and placed them into categories. All pupils are excited for for some time in the gym with Paige next!

04/12/2025

EMPWR to make a change week three ✨🏋🏼‍♀️

We started with a demo and explanation on how our body needs energy to survive, to exercise and the impact it has when we under eat, or skip meals (using bottles of water and a bowl) then we spoke about what happens when we over consume (Mainly on the high sugar & ultra processed foods). The side effects and impact this has on mood, energy, concentration levels, hunger and your overall health.

The girls then warmed up by writing foods onto a post it note and running to stick them on the board on where they think these food groups fit. Whether the foods belonged in the protein, carbs or fats.

It also surprised the girls to find out that CARBS are a women’s main source of energy, also explaining the importance of healthy fats and protein too.

We finished the session with a warm up, stretching, some form tips leading into a HIIT based and all over body strength based circuit.

Paige has given them a task to bring along an exercise next week that they would like to incorporate into their next session which we are going to build together and talk about little more into which muscle groups are being used and the overall benefits of strength training. 👀🙌🏼🏋🏼‍♀️

Another fabulous week and great efforts from the girls getting involved, giving the circuits and all the tasks a go!

10/12/2025

Talking all things strength training, how energy is used, anatomy of our body when it comes to muscle mass / body fat and the importance of strength training (while ignoring the scales) for both now and as we get older. ✨👟

The girls put together their own workout this morning with a mix of strength & body weight exercises. We warmed up using the boxing gloves and pads and some of them even had a go using the barbell / squat rack. 🙌🏼🏋🏼‍♀️

Fabulous session to end the year - our final two sessions will continue in January. Our next session will be covering building a business, the pro’s & con’s to being self employed, different career opportunities and touching on the impact of social media, confidence, and the impact of how you show up online.

Also reminding the girls that it’s important not to let anyone else’s opinions hold you back to you achieving your goals. ✨🏋🏼‍♀️📱📈

14/01/2026

EMPWR to make a change week 5/6📚 talking all things business, behaviours and lifestyle leading to success and a little around social media.

We discussed what the girls wanted from life, whether it be freedom to travel, materialistic items, which careers they wanted to explore, to help others & their answers were really inspiring.✨I see so much potential in this group

This led to discuss how our behaviours in school, the choices we make and the way look after ourselves (with lifestyle and diet) can impact this.

Paige explained all the different job roles she had when she was younger, the business’s I’ve had through my 20’s, the impact of poor behaviours at school and how this left her with little chance of actually becoming successful.

We moved on to the pro’s and cons of being self employed, building a business, the importance of happiness in a job roles, self confidence & independence but also sometimes following & respecting rules.

The girls spoke about different career options, job choices and the benefits of these roles.

Paige explained it’s important to understand that it’s okay to change paths, follow your own path and that nothing comes easy or any business or self development can be built overnight.

We moved on to discuss a little around social media, the opportunities to build a successful business and personal brand but also the harmful impacts around it.

Not everything we see or people show on social media is true and shouldn’t be a reflection of each individuals choices. It can be a great platform to build business’s, advertise and open opportunities when used in the correct way.

But there are many aspects that are misleading.

The girls showed  incredible drive and understanding on the job roles they might want to go in to & what exactly that could look like & take to get there.

We finally spoke between us about how you eat, the choices of food and how this can impact our dream job roles.

Next week we’re going to discuss further on a day of eating and comparing the two days of an ‘ultra processed’ & a ‘healthy’ day of eating.

Another great session which got the girls talking, interacting & opening up about their individual experiences and goals🚀