The PWR Podcast

In this episode, Britt dives into the raw truth about why community isn't just important—it's everything. She shares her personal journey, revealing how mindset and connection are the ultimate game-changers in fitness and life. Fitness is just the gateway; the real transformation happens when you lean into a supportive, high-energy environment. Brittany breaks down why staying in your lane is crucial, how new recovery modalities can supercharge your performance, and why letting go of the past is the key to leveling up. Plus, she teases upcoming events designed to ignite your energy and empower your growth. Gratitude, growth, and unapologetic focus—this episode is packed with inspiration to help you Move Stronger, Recover Smarter, and Live PWRful. Don't miss it. Takeaways Community support is essential for personal growth. Fitness is a small part of a larger journey. Mindset is the first step to transformation. Different modalities can enhance recovery and performance. It's important to stay in your lane and focus on your journey. Collaboration among fitness communities is crucial. Letting go of the past is necessary for growth. The energy in a community can be contagious. Upcoming events are designed to engage and empower members. Gratitude for the community fuels motivation and progress. Chapters 00:00 Introduction and Community Connection 02:52 The Role of Fitness in Personal Growth 06:07 Mindset and Community Support 08:58 Exploring New Fitness Modalities 11:48 Transformative Experiences and Personal Challenges 15:04 Upcoming Events and Community Engagement 17:53 Gratitude and Acknowledgments 21:07 Vision for the Future and Community Impact 23:54 Closing Thoughts and Call to Action First Class Free: GET STARTED TODAY and OWN YOUR PWR! Resources: If this episode resonates with you, please share or write a review! Love you and thank you for your support! Connect with me below, be sure to follow, like, share, tag, and download! PWR Performance Wellness Recovery Connect with Britt: IG:  @Brittany.Burnham

Start with Us and Own Your PWR! First Class on Us: ⁠https://clients.mindbodyonline.com/classic/ws?studioid=5739209&stype=41&sTG=22&prodId=100069⁠ Join us for Barre & Bubbly with Karli Taylor Sunday, January 5th @ 9:30am https://clients.mindbodyonline.com/classic/ws?studioid=5739209&stype=41&sTG=22&prodId=100086 Interested to be one of our Ambassador's? Apply Here: ⁠https://www.pwr518.com/ambassadors⁠ Want to join the NEW team and bring YOUR energy? Send your resume to Britt@pwr518.com with your IG handle. Summary In this episode, Britt shares her journey of navigating significant changes and losses over the past months. She reflects on her experiences as a mother and business owner, emphasizing the importance of resilience, community, and energy in rebuilding her vision for the future. Britt discusses the challenges she faced, including personal attacks and the loss of team members, and how these experiences have shaped her understanding of leadership and community dynamics. As she looks forward to 2025, she invites her listeners to embrace new beginnings and the potential for transformation within themselves and their community. Takeaways Britt emphasizes the importance of resilience in navigating life's challenges. She reflects on the emotional toll of loss and change in her life. The significance of community support during difficult times is highlighted. Britt acknowledges her past mistakes and the need to reclaim her vision. She discusses the impact of energy on personal and community dynamics. The importance of setting intentions in both workouts and life is stressed. Britt invites her community to participate in the rebuilding process. She recognizes the need for collaboration and partnerships moving forward. The concept of energy as an exchange is central to her message. Britt encourages listeners to embrace new beginnings and let go of the past. Chapters 00:00 Navigating Change and Loss 10:03 Rebuilding and Redefining Vision 20:09 Energy and Community Dynamics 29:56 Embracing New Beginnings

In this episode, PWR Owner Brittany Burnham shares her personal journey and the changes she has been going through since moving into the new facility at Slip 12. She discusses the importance of transparency and authenticity and how she's ready to #TakeBackHerPWR by returning to coaching on the floor. Brittany emphasizes the power of fitness as a catalyst for personal growth and transformation. She talks about the challenges she has faced as an entrepreneur and the decisions she has had to make to align with her vision. Brittany also highlights the significance of mindset work and the impact it has had on her decision-making process. Takeaways Transparency and authenticity are important in personal and professional growth. Fitness can be a catalyst for personal transformation and growth. Entrepreneurship involves making tough decisions and constantly adapting. Mindset work is crucial for effective decision-making and problem-solving. Chapters00:00 Introduction and Setting the Stage03:22 Fitness as a Catalyst for Transformation08:03 Navigating Challenges as an Entrepreneur13:00 The Power of Mindset Work23:41 Following Your Passion and Embracing Change26:28 Stepping Back into Your Zone of Genius #PWRtothePPL Find PWR on Instagram: ⁠⁠⁠⁠@pwr_518⁠⁠⁠⁠ Find Brittany on Instagram: ⁠⁠⁠⁠@brittany.burnham

This episode of The PWR Podcast is the full episode and follow up to Episode #110. Host Nicole interviews James Basile, the owner of Supplement Cartel in Loudonville, who shares his journey from starting in the fitness industry in the late 90s to opening his own supplement store. James discusses the evolution of the fitness and supplement markets, emphasizing the importance of personalized advice over marketing hype. James also recounts how his personal training regiment has evolved over the years, and how he how incorporates PWR group classes as a new member. He notes the excitement and energy of group workouts and how they can transform the fitness experience, creating a dynamic and fun environment where participants feed off each other's motivation. James and Nicole emphasize the evolving fitness industry and their commitment to offering diverse and high-quality products and experiences to their 518-based community! #PWRtothePPL Find PWR on Instagram: ⁠⁠⁠⁠@pwr_518⁠⁠⁠⁠ Find Supplement Cartel on Instagram: @suppcartel Find Nicole on Instagram: ⁠⁠⁠⁠@nfcardarelli⁠⁠⁠⁠ Find James on Instagram: ⁠⁠⁠⁠@jamesbasile85

In this episode of The PWR Podcast, host Nicole sits down with James, the owner of Supplement Cartel. They discuss James's journey from a high school football athlete, to powerlifting trainer, to a successful business owner in the supplement industry. James shares how he started Supplement Cartel just before the COVID-19 lockdown and the challenges and triumphs that followed. He highlights the importance of providing value, knowledge, and competitive prices to his customers. They also announce an exciting collaboration event on Friday July 26th at Supplement Cartel, called "Girl Power Friday," where women will receive a free energy drink and protein bar just for stopping into the store, and anyone who comes in receives a week of free workouts at PWR. James and Nicole emphasize the evolving fitness industry and their commitment to offering diverse and high-quality products and experiences to their 518-based community! #PWRtothePPL Find PWR on Instagram: ⁠⁠⁠⁠@pwr_518⁠⁠⁠⁠ Find Supplement Cartel on Instagram: @suppcartel Find Nicole on Instagram: ⁠⁠⁠⁠@nfcardarelli⁠⁠⁠⁠ Find James on Instagram: ⁠⁠⁠⁠@jamesbasile85

In the latest episode of The PWR Podcast, hosts Britt, Relli, and Rah are back on the mic to discuss recent changes and updates happening at PWR! Their discussion starts with the significant decision to move away from their mentorship with Active Life. They explain that there was a misalignment of values that contributed to the compromise of PWR's vision. They reflect and acknowledge the valuable lessons learned, particularly in areas like growing PWR's 1:1 training programs, coach education, and leadership mentorship. With this change, they are excited to return to their roots with a renewed focus on group-first, strength-based interval training! Rah shares recent updates to group class programming that offer a balanced approach to training to meet the wide needs of our member base. Additionally, she is launching the Summer Accountability 8-week program starting on July 8th, which will include nutritional guidance and workouts, and is open to both members and non-members! Whether you're a current PWR member, former member wanting to stay in the know, or want to try PWR out, this episode is worth a listen! New clients can get their first 2 classes for just $27! Head to www.pwr518.com/joinusatpwr to start today! #PWRtothePPL Find PWR on Instagram: ⁠⁠⁠⁠@pwr_518⁠⁠⁠⁠ Find Brittany on Instagram: @brittany.burnham Find Nicole on Instagram: ⁠⁠⁠⁠@nfcardarelli⁠⁠⁠⁠ Find Sarah on Instagram: ⁠⁠⁠⁠@sar_rah_ward --- Send in a voice message: https://podcasters.spotify.com/pod/show/pwr518/message

In this episode of The PWR Podcast, hosts Nicole and Sarah 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. #PWRtothePPL Find PWR on Instagram: ⁠⁠⁠⁠@pwr_518⁠⁠⁠⁠ Find Nicole on Instagram: ⁠⁠⁠⁠@nfcardarelli⁠⁠⁠⁠ Find Sarah on Instagram: ⁠⁠⁠⁠@sar_rah_ward --- Send in a voice message: https://podcasters.spotify.com/pod/show/pwr518/message

In this episode of The PWR Podcast, hosts Nicole and Sarah, alongside guest Dr. Justin Farnsworth 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! #PWRtothePPL Find PWR on Instagram: ⁠⁠⁠⁠@pwr_518⁠⁠⁠⁠ Find Nicole on Instagram: ⁠⁠⁠⁠@nfcardarelli⁠⁠⁠⁠ Find Sarah on Instagram: ⁠⁠⁠⁠@sar_rah_ward Find Dr. Justin on Instagram: @drjustinfarnsworth Find PPSC on Instagram: @painfreetraining --- Send in a voice message: https://podcasters.spotify.com/pod/show/pwr518/message

In this episode of The PWR Podcast, hosts Nicole and Sarah discuss overcoming "gymtimidation" and feelings of starting at a new gym. They stress the importance of understanding one's motivation for starting and offer practical advice on setting goals and scheduling workouts. They emphasize the supportive environment of the gym and provide tips for beginners, including seeking support from friends and modifying exercises for injuries. Nicole and Sarah advocate for starting despite perceived obstacles and stress the importance of communication with coaches, particularly when dealing with injuries, pain, or pregnancy. This episode encourages you to embrace your fitness journey with confidence! #PWRtothePPL Find PWR on Instagram: ⁠⁠⁠⁠@pwr_518⁠⁠⁠⁠ Find Nicole on Instagram: ⁠⁠⁠⁠@nfcardarelli⁠⁠⁠⁠ Find Sarah on Instagram: ⁠⁠⁠⁠@sar_rah_ward --- Send in a voice message: https://podcasters.spotify.com/pod/show/pwr518/message

On this episode of The PWR Podcast, Nicole explores the importance of adding a mobility routine to complement strength training. She highlights mobility's role in enhancing joint movement and stability, likening the body to a well-oiled machine. Tips include incorporating dynamic stretches into warm-ups, dedicating time for mobility on rest days, and emphasizing unilateral exercises for functional strength. She also shares details about PWR's remote mobility program for flexibility and overall fitness, which is available to both current clients and the general public. The episode stresses the value of balancing strength and mobility for long-term physical health! #PWRtothePPL Find PWR on Instagram: ⁠⁠⁠⁠@pwr_518⁠⁠⁠⁠ Find Nicole on Instagram: ⁠⁠⁠⁠@nfcardarelli⁠⁠⁠⁠ --- Send in a voice message: https://podcasters.spotify.com/pod/show/pwr518/message

In the latest episode of The PWR Podcast, host Nicole engages in a captivating conversation with Dawn, a board certified Nurse Coach and current PWR client! Dawn starts by sharing her inspiring journey both within and beyond the realms of PWR, offering insights into her experiences and challenges encountered along the way. She continues by sharing a comprehensive understanding of nurse coaching, its significance, and the transformative impact it can have on individuals' lives. Dawn sheds light on her personal involvement in the field and certification process, highlighting the dedication and expertise required to become a Nurse Coach. Ultimately, she advocates for greater awareness surrounding what Nurse Coaches provide, emphasizing their invaluable role in empowering individuals to achieve holistic wellness and fulfillment. #PWRtothePPL Find PWR on Instagram: @pwr_518 Find Dawn on Instagram: @dawnwiththewellness Find Nicole on Instagram: @nfcardarelli --- Send in a voice message: https://podcasters.spotify.com/pod/show/pwr518/message

On the latest episode of The PWR Podcast, join Nicole and Coach Rah as they talk with Catiria (aka Cat) Vasquez, who shares her transformative journey! Catiria's fitness journey before joining PWR was marked by a quest for something more, a missing element she couldn't quite find in her previous gym experiences. Upon joining PWR in September 2020, initially attending group classes, Catiria found herself drawn to the accountability program and began working closely with Rah. This partnership evolved further as she continued group classes, eventually starting one-on-one sessions with Rah in June 2023, marking a significant milestone in her fitness journey and demonstrating the power of personalized coaching and support at PWR! #PWRtothePPL Find PWR on Instagram: ⁠⁠⁠⁠@pwr_518⁠⁠⁠⁠ Find Nicole on Instagram: ⁠⁠⁠⁠@nfcardarelli⁠⁠⁠⁠ Find Sarah on Instagram: ⁠⁠⁠⁠@sar_rah_ward --- Send in a voice message: https://podcasters.spotify.com/pod/show/pwr518/message

In this episode of The PWR Podcast episode, Nicole talks with chiropractor Dr. Rhiannon, owner of Capital District Family Chiropractic in Albany! Dr. Rhiannon unmasks chiropractic care by highlighting its comprehensive nature, emphasizing the crucial connection between neurological and musculoskeletal aspects. She also shares insights into her unique client care approach, aiming to dispel misconceptions about chiropractic practices and promote understanding of their diverse benefits. The episode also provides a concise overview of CDF Chiropractic's meticulous new client process, offering listeners valuable insights into the potential of chiropractic care for holistic well-being. #PWRtothePPL Find PWR on Instagram: @pwr_518 Find Dr. Rhiannon on Instagram: @cdfchiro Find Nicole on Instagram: @nfcardarelli --- Send in a voice message: https://podcasters.spotify.com/pod/show/pwr518/message

In the milestone 100th episode of the PWR Podcast, the entire PWR team gathers to celebrate the occasion! Each team member shares their unique journey from initial involvement with PWR to becoming a coach, offering listeners a glimpse into the diverse backgrounds that shape the dynamic team. Owner Britt provides an exciting update on PWR's 2024 plans, giving the audience a forward-looking perspective. The episode also features a Q&A segment where the team answers questions sent in by PWR clients. #PWRtothePPL Find PWR on Instagram: @pwr_518 Find Britt on Instagram: @brittany.burnham Find Nicole ("Relli") on Instagram: @nfcardarelli Find Sarah ("Rah") on Instagram: @sar_rah_ward Find Guy on Instagram: @gfinkfitness Find Sean on Instagram: @seanthedizzon72 Find Jen on Instagram: @jenniferlefsyk --- Send in a voice message: https://podcasters.spotify.com/pod/show/pwr518/message

On the latest episode of The PWR Podcast, join Nicole and Coach Guy as they talk with Alec Lewis, who shares his awe-inspiring tale of transformation! Alec, who bravely embarked on his transformational journey before joining PWR, shares his remarkable achievement of losing a staggering 200 lbs in just 500 days. His commitment to a better version of himself led him to PWR in March 2023, where he initially engaged in 1-on-1 training with Coach Guy until July, subsequently transitioning to group classes. Alec's journey at PWR has been more than just physical; he has seamlessly integrated into the vibrant 518 fitness community, actively utilizing social media platforms to share his motivational story. Alec, Nicole, and Guy dive into how this profound experience has not only transformed Alec's physique but also instilled in him a newfound outlook on life, health, and well-being. It stands as a testament to the power of resilience, dedication, and community support in achieving holistic transformation! #PWRtothePPL Find PWR on Instagram: ⁠⁠⁠⁠@pwr_518⁠⁠⁠⁠ Find Nicole on Instagram: ⁠⁠⁠⁠@nfcardarelli⁠⁠⁠⁠ Find Guy on Instagram: ⁠⁠⁠⁠@gfinkfitness Find Alec on Instagram: @alec.d.lewis --- Send in a voice message: https://podcasters.spotify.com/pod/show/pwr518/message

On this episode of The PWR Podcast, hosts Nicole and Sarah explore the common pitfalls in New Year resolutions, emphasizing the tendency to overachieve and the detrimental effects of tying future happiness to specific goals. They discuss the "Arrival Fallacy" and discuss the importance of distinguishing between avoidance and approach goals. Next, they'll talk about the WOOP Approach to Goal Setting—Wish, Outcome, Obstacle, Plan—emphasizing the significance of visualizing outcomes and overcoming internal obstacles. They stress the need to set realistic, attainable goals and provide practical steps to strategically define and achieve objectives. The episode concludes with highlighting the process of goal accomplishment, the importance of celebrating small victories, and the exclusive PWR Facebook group for client support. Tune in for insightful discussions on goal-setting with integrity and a growth mindset! #PWRtothePPL Find PWR on Instagram: ⁠⁠⁠⁠@pwr_518⁠⁠⁠⁠ Find Nicole on Instagram: ⁠⁠⁠⁠@nfcardarelli⁠⁠⁠⁠ Find Sarah on Instagram: ⁠⁠⁠⁠@sar_rah_ward --- Send in a voice message: https://podcasters.spotify.com/pod/show/pwr518/message

On this episode of The PWR Podcast, Nicole and Sarah talk with Mary Fiacco, a current client with a remarkable fitness journey. Beginning her commitment in January 2020, Mary returned with full force in November 2020, participating in the PWR Accountability Program with Coach Sarah that became a game-changer for her mental, physical, and emotional health. Mary shares her motivations, the challenges she faced, and the enduring lessons learned from her fitness journey. Emphasizing the impact of the Accountability Program, she discusses her continued engagement in group classes and recent incorporation of individualized training with Coach Sarah to address lingering back pain. A heartening twist to her story involves her sons, Geno and Mason, now enrolled at PWR for sports performance training. Join this empowering episode to witness the transformative power of commitment, resilience, and family dedication in Mary Fiacco's inspiring fitness narrative! #PWRtothePPL Find PWR on Instagram: ⁠⁠⁠⁠@pwr_518⁠⁠⁠⁠ Find Nicole on Instagram: ⁠⁠⁠⁠@nfcardarelli⁠⁠⁠⁠ Find Sarah on Instagram: ⁠⁠⁠⁠@sar_rah_ward --- Send in a voice message: https://podcasters.spotify.com/pod/show/pwr518/message

On this episode of The PWR Podcast, Nicole and Sarah dive into the transformative journey of Liz Peters, a current client who not only navigated significant life and work transitions, but also sought physical changes through exercise. They discuss how Liz found her way to PWR in search of a customized approach to her wellness journey. Starting with one-on-one training with Coach Sarah, Liz seamlessly transitioned into group classes while maintaining weekly sessions to focus on specific goals. Join us as Liz shares her empowering story of self-discovery, community connection, and the transformative power of PWR in her life. #PWRtothePPL Find PWR on Instagram: ⁠⁠⁠⁠@pwr_518⁠⁠⁠⁠ Find Nicole on Instagram: ⁠⁠⁠⁠@nfcardarelli⁠⁠⁠⁠ Find Sarah on Instagram: ⁠⁠⁠⁠@sar_rah_ward --- Send in a voice message: https://podcasters.spotify.com/pod/show/pwr518/message

In this inspiring episode of The PWR Podcast, Nicole and Jen sit down with Jennifer Warner, a current client who discovered her true strength at PWR. From initial frustrations experienced at other gyms to unlocking newfound physical freedoms like conquering ski slopes, Jennifer shares her empowering journey. The episode explores the unique aspects of PWR that contributed to her success, from personalized approaches to the motivating group atmosphere. Jennifer's story is a testament to the transformative power of finding the right fitness community, leaving listeners motivated to embark on their own path to empowerment. #PWRtothePPL Find PWR on Instagram: ⁠⁠⁠⁠@pwr_518⁠⁠⁠⁠ Find Nicole on Instagram: ⁠⁠⁠⁠@nfcardarelli⁠⁠⁠⁠ Find Jennifer on Instagram: ⁠⁠⁠⁠@jenniferlefsyk --- Send in a voice message: https://podcasters.spotify.com/pod/show/pwr518/message

In this episode of The PWR Podcast, Nicole (aka Relli) tackles the common fitness dilemma: feeling discomfort during an exercise, receiving a modification that feels good, but struggling to return to the original movement. She explores the two prevalent lines of thought that hinder progress and discuss the concept of false confidence—faking self-assurance in exercises while projecting courage. Whether you're stuck in a cycle of comfortable modifications or hesitant to ask for help, this episode aims to break down the chains of false confidence and guide you toward true progress in your fitness journey. #PWRtothePPL Find PWR on Instagram: ⁠⁠⁠@pwr_518⁠⁠⁠ Find Nicole on Instagram: ⁠⁠⁠@nfcardarelli⁠⁠⁠ --- Send in a voice message: https://podcasters.spotify.com/pod/show/pwr518/message

On this episode of The PWR Podcast, we dive into the remarkable journey of Melissa Springer, a former CrossFit and powerlifting enthusiast turned empowered PWR client! Melissa shares her transition from group classes to 1-on-1 training after facing some injuries, highlighting the resilience that defines her path. Join Nicole and Sarah as they talk with Melissa, discussing challenges she overcame, the unwavering support from the PWR community and coaches, and the empowering mindset that propels her forward. This episode is a celebration of resilience, community, and the holistic approach to fitness that defines the PWR experience. --- Send in a voice message: https://podcasters.spotify.com/pod/show/pwr518/message

On this episode of The PWR Podcast, join Nicole & Sarah as they provide clarity on recent messaging, emphasizing the importance of individualized training alongside group classes. They'll discuss when group classes are not the ideal fit, sharing the inspiring journey of PWR's owner, Britt, who discovered the limitations of group workouts postpartum and post-physical therapy. Also, they emphasize the importance of understanding your 'WHY' and clarify the nature of group programming, stressing the importance of intentional movement and a periodized structure for effective growth. Whether you're a group class enthusiast or on the path to recovery, this episode aims to bring clarity to your fitness journey. --- Send in a voice message: https://podcasters.spotify.com/pod/show/pwr518/message

Meet PWR client, Sam! Join Relli & Coach Jen as they talk with her former 1:1 client Sam about her experience with individualized training here at PWR! Sam joined us at PWR as Coach Jen's very first 1:1 client in September 2022, and has successfully transitioned from needing strictly individualized programming, to being confident in a group class setting! She shares her story and journey with her training, including: What frustrations she was having before seeking PWR's help, and what it was like having that constant frustration How her experience at PWR was different The moment she knew she made the right decision for herself and her health What it's like now since her frustration has been alleviated and freedoms have been realized #PWRtothePPL Find PWR on Instagram: ⁠⁠⁠⁠@pwr_518⁠⁠⁠⁠ Find Nicole on Instagram: ⁠⁠⁠⁠@nfcardarelli⁠⁠⁠⁠ Find Jen on Instagram: ⁠⁠⁠⁠@jenniferlefsyk --- Send in a voice message: https://podcasters.spotify.com/pod/show/pwr518/message

Results can feel like they're elusive. We're here to let you know they are still attainable. On this episode, join Nicole and Sarah ("Relli & Rah") as they talk about the fitness journey and keeping your goals in the forefront. There are typically two main perspectives in regards to results: 1. Those who are beginning their journey You have making significant lifestyle changes to achieve the goals you've set for yourself. Being strategic with what and how you approach this journey is the key. Looking for the quick fix or setting unrealistic goals could lead to frustration. 2. Those who have been on their journey for some time now As you become comfortable with our new routine, and experience new feelings, those feelings become the "things" you fall more in love with. As a result, your goals move down your list of priorities, and chasing the feeling of the thing move higher. In order to remain focused, you now shift focus to progressing in a different way, as the "newbie gains" become less apparent. Points to consider when it comes to setting and staying focused on your goals include: Are your goals realistic, attainable, and measurable? Does the routine or program you're adopting include enough consistent repetition to see consistent progress? Is your timeline to achieve your goals realistic? How often are you reassessing your progress, and resetting goals when needed? #PWRtothePPL Find PWR on Instagram: ⁠⁠@pwr_518⁠⁠ Find Nicole on Instagram: ⁠⁠@nfcardarelli⁠⁠ Find Sarah on Instagram: ⁠⁠@sar_rah_ward --- Send in a voice message: https://podcasters.spotify.com/pod/show/pwr518/message

Meet sport specific training client, Stella! Join Relli & Coach Sean as they talk with his client Stella about her experience with individualized sports training here at PWR! Stella is a driven high school student whose goal and motivation for training at PWR is to play competitive softball at the collegiate level. She shares her story and journey with her training, including: How she learned about PWR Why she chose to work with Coach Sean What her training was like prior to PWR, and what was missing Her experience and how the work she does translates onto the field What she enjoys most about playing competitively Advice for athletes of any age #PWRtothePPL Find PWR on Instagram: ⁠⁠⁠@pwr_518⁠⁠⁠ Find Nicole on Instagram: ⁠⁠⁠@nfcardarelli⁠⁠⁠ Find Sean on Instagram: ⁠⁠⁠@seanthedizzon72 --- Send in a voice message: https://podcasters.spotify.com/pod/show/pwr518/message

Load versus Capacity, explained. The purpose of this episode is to understand how injury happens. We've all been there...and it's never fun. Learn what leads to injury and what are the things that get us to that point, so that we can avoid it happening in the first place. Join Nicole (aka Relli) as she unpacks the concept of Load vs. Capacity. She talks about how a lot of the "stuff" that stacks up against our capacity can be managed ourselves. What you'll find is, after assessing the protocols necessary to improve and implementing them, the capacity for our body to work as we want and need it to will improve, resulting in a lot more space to do a lot more things. #PWRtothePPL Find PWR on Instagram: ⁠⁠⁠@pwr_518⁠⁠⁠ Find Nicole on Instagram: ⁠⁠⁠@nfcardarelli⁠⁠⁠ --- Send in a voice message: https://podcasters.spotify.com/pod/show/pwr518/message

Our first of many client spotlight episodes! Join Relli & Coach Jen as they talk with clients Colleen and Michelle about their experience at PWR! Colleen and Michelle have been friends and neighbors for over 20 years, and are extremely close as their families have grown up together. As their children enter adulthood, key life events led them to seek PWR for help reaching their goals! They share their reasons for joining PWR, what changes they have seen and felt throughout the process, and offer advice to anyone looking to make a change to their own fitness and lifestyle routine. This is a must listen for all!! #PWRtothePPL Find PWR on Instagram: ⁠⁠@pwr_518⁠⁠ Find Nicole on Instagram: ⁠⁠@nfcardarelli⁠⁠ Find Jen on Instagram: ⁠⁠@jenniferlefsyk --- Send in a voice message: https://podcasters.spotify.com/pod/show/pwr518/message

Frustrations, Fears, Wants, & Aspirations On this episode, join Nicole and Sarah ("Relli & Rah") as they talk about how viewing your goals as opportunities for success, rather than a fear of failure. Fear and frustration often lead us as humans to hold ourselves back from the outcomes we strive for. They relate this discussion to the fitness setting, and how you as a client (at any facility, not just PWR) can turn frustration into freedom! Points to consider in your own life when it comes to frustrations you're experiencing include: What is the value of your outcome (your "want") being fully achieved? What does achieving your outcome unlock for you in other areas of your life? How much are those unlocked freedoms worth to you? What is the cost of taking action? What is the cost of inaction? #PWRtothePPL Find PWR on Instagram: ⁠@pwr_518⁠ Find Nicole on Instagram: ⁠@nfcardarelli⁠ Find Sarah on Instagram: ⁠@sar_rah_ward --- Send in a voice message: https://podcasters.spotify.com/pod/show/pwr518/message

This is Part 2 of Episode 2: A Year in Review On this episode, join Brittany, Nicole, and Sarah as they review our first year at Slip12. As we've grown into our space, so have our team, our culture, and our people, all for the betterment of everyone we serve and influence! Britt expands on PWR's vision and how it's translated to the growth of our team and her leadership mentality. Nicole shares the 'behind the scenes' of our operations and processes, how they have evolved, and the why behind these decisions. Sarah dives into the mentorship of our coaches, as well as what and how we deliver service to our client base, in both the group class realm as well as individual training. #PWRtothePPL Find PWR on Instagram: ⁠@pwr_518⁠ Find Brittany on Instagram: ⁠@brittany.burnham⁠ Find Nicole on Instagram: ⁠@nfcardarelli⁠ Find Sarah on Instagram: ⁠@sar_rah_ward --- Send in a voice message: https://podcasters.spotify.com/pod/show/pwr518/message

This is Part 1 of Episode 2: A Year in Review On this episode, join Brittany, Nicole, and Sarah as they review our first year at Slip12. As we've grown into our space, so have our team, our culture, and our people, all for the betterment of everyone we serve and influence! Britt expands on PWR's vision and how it's translated to the growth of our team and her leadership mentality. Nicole shares the 'behind the scenes' of our operations and processes, how they have evolved, and the why behind these decisions. Sarah dives into the mentorship of our coaches, as well as what and how we deliver service to our client base, in both the group class realm as well as individual training. #PWRtothePPL Find PWR on Instagram: @pwr_518 Find Brittany on Instagram: @brittany.burnham Find Nicole on Instagram: @nfcardarelli Find Sarah on Instagram: @sar_rah_ward --- Send in a voice message: https://podcasters.spotify.com/pod/show/pwr518/message

We're back!! It's been one year since we've moved into our new space at Slip12, and time has sure flown by. On this episode, join our Founder, Brittany Burnham, as she shares the Vision of PWR. As our model has shifted from 'high volume gym' to a place that solves higher level problems on an individual level, PWR's vision has also evolved as a result. There are three distinct areas that define the vision: The needs of the client & community, the needs of the professionals, and the needs of the business. Each need is explained through our Core Values: Integrity, Accountability, and Growth. #PWRtothePPL Find PWR on Instagram: @pwr_518 Find Brittany on Instagram: @brittany.burnham --- Send in a voice message: https://podcasters.spotify.com/pod/show/pwr518/message

In Episode 21, Relli, Rah, and Jen discuss the process for welcoming new members to PWR! Since we've moved to Slip12 and have adjusted our member onboarding process, we feel it's extremely beneficial for all to hear! They discuss: Step 1: Getting to know YOU Understanding our process What to expect when you first come in to PWR "PT First" versus "PT Second" Current members looking to refer their friends & family to PWR, and new prospective members looking to start or make a change to their exercise routine, this episode is worth a listen!! To get started with trying PWR, CLICK HERE! Follow us! Website: ⁠www.pwr518.com⁠ Instagram: ⁠@pwr_518⁠ Facebook: ⁠www.facebook.com/pwr518 @nfcardarelli | @sar_rah_ward | @jenniferlefsyk --- Send in a voice message: https://podcasters.spotify.com/pod/show/pwr518/message

Join Britt for another installment of "Shoot the S#!t with Britt" as she wraps Women's History Month talking about Motherhood. Britt has always been passionate about supporting moms since the inception of HiiT it with Britt. This is an episode that all types of moms and can relate to: single, bonus, working, etc. Know that YOU ARE NOT ALONE…even though you may feel like it at many times. Being a single mom or a step-parent can be challenging and often, there is no clear rule book to follow. Each situation is unique, and there is no one-size-fits-all approach. Britt talks about some points to consider when navigating the 'bonus' mom/parent territory, including: Embrace flexibility Communication is key Patience and understanding Seek support Prioritize self-care Follow: Website: ⁠www.pwr518.com⁠ Instagram: ⁠@pwr_518⁠ | ⁠@brittany.burnham⁠ Facebook: ⁠www.facebook.com/pwr518 --- Send in a voice message: https://podcasters.spotify.com/pod/show/pwr518/message

In this special episode of The PWR Podcast, join Britt for a special "Shoot the S#!t with Britt" episode as she discusses Women's History Month! Britt shares her thoughts and views on women in business, the fitness industry, and more. She talks about: Women's History Month - the women in Britt's life that have influenced her the most International Women's Day YWCA: Their mission, how it parallels with PWR, and the upcoming Empowerment Gala Details about how to win a ticket to attend the Gala with Britt & Relli! Follow: Website: www.pwr518.com Instagram: @pwr_518 | @brittany.burnham Facebook: www.facebook.com/pwr518 --- Send in a voice message: https://anchor.fm/pwr518/message

In Episode 18, Britt is joined by Miranda VonFricken, a Capital Region entrepreneur and business coach focusing on branding, marketing, and human performance! About Miranda: Miranda has led multiple groups to success in the fields of technology, higher education, sales, human resources, entrepreneurship, and more. After 15 years in the corporate environment, as a Director and Creator, she now travels the world connecting with, coaching, and speaking to those looking to up-level their brand impact and results! Passionate about personal and professional development; Miranda has been coaching individuals and groups for over 15 years. She creates and conducts workshops on self-leadership, employee engagement, personal branding, social selling, and her favorite... LinkedIn! She's the host of Albany's LinkedIn Local connection event, the Founder of LinkedIn Growth Academy, and the Creator of #BigBrandEnergy, the Branding Experience. She is a certified life & business coach, has a Master's in Motivation and Professional Development from Empire State College, has studied the Science of Happiness at Yale University, and has helped thousands of professionals Level Up in life, business, and on LinkedIn! Miranda talks with Britt about: How Self-Leadership and strengthening our foundation is a skill that can be mastered to succeed in life and business Women elevating, honoring, and celebrating women is how we go further in life, career, and business LinkedIn - helping small businesses and female entrepreneurs leverage the platform to grow their personal brand and business Follow Miranda! ⬇️ Website: https://mirandavonfricken.com Instagram: @miranda.vonfricken Facebook: www.facebook.com/MirandaVonFricken LinkedIn: https://www.linkedin.com/in/mirandavonfricken Follow PWR! ⬇️ Website: www.pwr518.com Instagram: @pwr_518 Facebook: www.facebook.com/pwr518 --- Send in a voice message: https://anchor.fm/pwr518/message

In Episode 17, Britt is joined by two very special people in her life for an emPWRing episode! Melissa Cedeno and Chitara Waiters were, with Britt, founding members of Albany Charter High School for Girls. Melissa was the Principal and Britt's boss and mentor- their experience together has had a lasting positive influence and impression on Britt, and many aspects of her leadership style can be attributed to the mentorship Melissa provided. Chitara was responsible for building the Counseling program at Albany CHS, and worked alongside Britt to build the College Bound program. Melissa and Chitara talk with Britt about: Their backgrounds Albany Charter High School for Girls: the highs and lows Women of color in the workplace The balance and challenges faced as a mom in a leadership role Being a female leader: imposter syndrome, leadership style, and how to overcome challenges and adversity Advice for women and women of color looking to grow in their professional and personal life About Melissa: Melissa Cedeño has served as the director of the University at Albany's Educational Opportunity Program (EOP) since December 2021. She is a Brooklyn native, a UAlbany EOP alum, proud parent of a UAlbany alum, and a longtime champion of educational access., Over the past two decades, Melissa has developed and led multiple education programs, including founding new charter high schools in Brooklyn and Albany. She has been a teacher, principal, school dean and educational consultant, and taught writing at UAlbany's EOP. Most recently she was managing director of family and community engagement of DREAM, a network of New York charter schools. Melissa graduated from UAlbany in 1994 with a Bachelor's in English, and earned a Master's in English education from Teachers College at Columbia University in 1996. She completed the Simmons School of Management's Strategic Leadership for Women Program and received the Redefined Principal Program Certificate from the Harvard Graduate School of Education. She knows firsthand the transformational power EOP offers UAlbany students and is proud to return to a program that prepares so many to succeed academically, professionally and personally. About Chitara: Chitara Waiters is the Senior Director of Adolescent and School Based Health Services at Urban Health Plan, a Community Health Center, located in the Bronx, NY. Chitara studied Social Work and Africana Studies at the University at Albany where she also obtained her Master's degree in Social Work. Her work started at the Police Athletic League at the age of 14. Chitara has spent the past two decades working with children and families at various public schools and non-profit organizations. She enjoys traveling, learning new things and spending time with her three children Jaden, Lena and Trey. Follow PWR! ⬇️ Website: www.pwr518.com Instagram: @pwr_518 Facebook: www.facebook.com/pwr518 --- Send in a voice message: https://anchor.fm/pwr518/message

In Episode 16, Britt and Relli start February, the month of all things 'Love,' with a discussion about love, both in the extrinsic/outward demonstration, as well as self love! The month of February also highlights many amazing causes: Black History Month, American Heart Month, and unofficially 'Love' Month. The topic of self-love stems from one of our main focuses at PWR: WELLNESS: Self-love is the act of valuing, appreciating, and caring for oneself. Britt & Relli discuss ways to cultivate self-love, including: Practice self-care and prioritize self-nourishment: Putting yourself first Surround yourself with positive and supportive people: Protect yourself & your energy Focus on personal growth and development: Exercise boldness in public Learn to accept and love oneself, flaws and all: Allow yourself to make mistakes Practice gratitude and focus on the positive aspects of one's life: See beauty in the simple things Let go of self-criticism and negative self-talk: Stop comparing yourself to others and don't worry about others' opinions Engage in activities that bring joy and fulfillment Follow: Website: www.pwr518.com Instagram: @pwr_518 Facebook: www.facebook.com/pwr518 --- Send in a voice message: https://anchor.fm/pwr518/message

In Episode 15, Britt is joined by Elizabeth "Liz" Young Jojo, Executive Vice President of Redburn Development Partners. Britt was introduced to Liz in the early stages of the discovery and development of our now current space at Slip12, and has been an integral part of the aesthetic elements of our space, as she and Britt have worked closely throughout the process. Liz is an interior designer by trade, and is the owner of Baker Brown Interiors, a boutique interior design firm headquartered in the Capital Region. If you've been in any of Redburn's spaces (especially Slip12!), the majority of the design elements have come directly from Liz and her team. Britt's connection with Liz was instant, as both are working moms in executive roles and work diligently to balance their home and professional lives all while inspiring change to those around them! Britt and Liz talk about: Liz's background The balance and challenges faced as a working mom Where her inspirations come from, both on a design level and as a leader Being a female executive: imposter syndrome, leadership style, and how to overcome challenges and adversity Advice for women looking to grow either their own business or within the company they work for Some fun facts and "This or That" about her! Follow Liz on social media!⬇️ IG: @baker_brown_interior_design | @RedburnDevelopment Website: www.bakerbrowninteriors.com Follow PWR! ⬇️ Website: www.pwr518.com Instagram: @pwr_518 Facebook: www.facebook.com/pwr518 --- Send in a voice message: https://anchor.fm/pwr518/message

In this special episode of The PWR Podcast, join Britt for a special "Shoot the S#!t with Britt" episode as she discusses PWR's latest marketing campaign. Britt shares the campaign details and potential ensuing controversy, as cultural thinking and judgement without learning and/or asking questions has become much more prevalent in society today. She talks about: PWR's Mission: To bring PWR to the People - what this truly meals for us and the varying meanings it has for our members "Take back your PWR": Your rights and freedom to live the life that YOU want - only YOU have the PWR to take control over your life The campaign itself: Controversy around the imaging and how people choose to perceive. Billboard images are of real PWR members of all different ages, race, sizes, gender who have one thing in common: A high achieving mindset Everyone deserves to feel PWRful when they train, regardless of fitness level, age, occupation, cultural background, sexual orientation, gender identity, and anything else that makes someone uniquely them. To us, exercise should be fun, challenging, and inspiring for ALL. Follow: Website: www.pwr518.com Instagram: @pwr_518 | @brittany.burnham Facebook: www.facebook.com/pwr518 --- Send in a voice message: https://anchor.fm/pwr518/message

When two people with different business backgrounds come together, it creates the perfect opportunity for each to step outside their comfort zones and learn from each other. In Episode 13, Britt is joined by Rick Ostroff, President & CEO of Ostroff Associates, one of the leading government relations firms in NYS. Britt was introduced to Rick through the Leukemia & Lymphoma Society. Rick's parents were founding members of the Upstate New York LLS chapter in the early 1960s as a result of their experience with Rick in the early years of his life exhibiting all the symptoms of leukemia. Today, Rick is the Board Chair of this chapter and works tirelessly to advocate for those affected by blood disease. His philanthropic work in the Capital Region is highly regarded, and we're honored to have him on our podcast! Britt and Rick talk about: Rick's background The turning point in his career, overcoming adversity, and some of his proudest accomplishments to date Philanthropy and giving back: LLS Rick's inspirations and mentors Ostroff Associates: Clients, risk, & reward Leadership: Building a strong team and workplace culture, and advice for young professionals and entrepreneurs Some fun facts and "This or That" about him! Follow Rick and Ostroff Associates on social media!⬇️ IG: @RickOstroff | @OstroffAssocia1 LinkedIn: Rick Ostroff | Ostroff Associates Website: www.ostroffassociates.com Website: www.pwr518.com Instagram: @pwr_518 Facebook: www.facebook.com/pwr518 --- Send in a voice message: https://anchor.fm/pwr518/message

In Episode 12, Britt and Relli ring in 2023 talking about GROWTH and how this mindset approach can help not only reach your goals, but also continue that mentality long term. If the first investment you make is in YOU, you'll be able to show up and be there for others. You're not good for anyone else until you're good to yourself. This topic stems from one of PWR's core values of GROWTH: Growth that is intentional, holistic and enhances your quality of life by focusing on your goals, self-knowledge and reaching your full potential. A commitment to an ongoing journey toward being your best self. Britt & Relli discuss: The goal-oriented mindset of resolutions and "New year, New Me" The intentionality and journey of a growth-oriented mindset CLEAR Focuses (5 areas of growth focus): Communication, Leadership, Equip others, Attitude, Relationships Comparing a growth-oriented mindset versus a goal-oriented one The Growth Environment PWR Growth & Accountability Challenge Follow: Website: www.pwr518.com Instagram: @pwr_518 Facebook: www.facebook.com/pwr518 --- Send in a voice message: https://anchor.fm/pwr518/message

In Episode 11, Britt is joined by Dawn Kralovich, Nurse Coach and owner of Down With the Wellness (one of our PWR Partners!). Dealing with loss is something many struggle with in general, and understanding how to cope is one step toward the healing process. As the PWR community is grieving our own loss of our member and friend Dave Simon, Dawn chats with Britt about the 5 stages of grief (Denial, Anger, Depression, Bargaining, Acceptance) and how the grieving process is anything but a cut and dry, linear process. Everyone can benefit from this podcast, whether you're struggling with a major loss or not. Being in tune with our emotions and feelings helps us process the situation, and also help others who may be struggling. Follow: IG: @dawnwiththewellness Website: www.downwiththewellness.com Website: www.pwr518.com Instagram: @pwr_518 Facebook: www.facebook.com/pwr518 --- Send in a voice message: https://anchor.fm/pwr518/message

What happens when you're struck with an illness that takes you out of your normal exercise routine? With the winter cold & flu season in full swing, Relli & Rah talk about recovering your body when you're not feeling well. They discuss: Progressive adaptation of the stress your body takes on during exercise, and how this affects your body's immunity What should you do when you're already sick, including activities to consider/avoid Tips for staying healthy, preventing illness, and keeping your immune system functioning well Resources: Mayo Clinic | Precision Nutrition Follow PWR: Website: www.pwr518.com Instagram: @pwr_518 Facebook: www.facebook.com/pwr518 --- Send in a voice message: https://anchor.fm/pwr518/message

In Episode 9, Britt is joined by Patrick Suarez, OCS, SCS, and owner of Suarez Physical Therapy (one of our PWR Partners!). Patrick is a former collegiate soccer and baseball player, and firmly believes in staying active and healthy, no matter what age or stage of life you are in. He started Suarez PT 4 years ago, and emphasizes that they approach physical therapy differently than many are used to. As Patrick and his staff get situated in their brand new location, he chats with Britt about: His background and how he developed an interest in the PT field Moving to a brand new location All about working out in pain Properly loading your body for exercise/movement What he's seen as some of the most common injuries, in which sports, and how they occur Rehabbing from an injury Misconceptions of PT and advice for aspiring PTs Some fun facts and "This or That" about him! If you engage in any sport, exercise, or movement, this episode is a MUST listen! Follow Patrick and his staff for helpful tips to prevent injury and move intentionally and safely!⬇️ IG: @suarezsopt Website: www.suarezphysicaltherapy.com Website: www.pwr518.com Instagram: @pwr_518 Facebook: www.facebook.com/pwr518 --- Send in a voice message: https://anchor.fm/pwr518/message

'Tis the Season! As the holidays approach, Relli & Rah discuss ways to help keep your mindset positive and body feeling good in all aspects! They discuss: Balanced nutrition and nixing the 'restrictive' mindset around enjoying holiday food/drinks Consistency with your exercise routine, and what to do (and what not to do) when you aren't able to make it to the gym Setting S.M.A.R.T. goals - what is a SMART goal and how can this goal-setting approach help you? 7 Healthy Habits to focus on during this time Website: www.pwr518.com Instagram: @pwr_518 Facebook: www.facebook.com/pwr518 --- Send in a voice message: https://anchor.fm/pwr518/message

In Episode 7, Britt & Relli are joined by our graphic designer and PWR member Jon Holmes, AKA "Holmescope." Jon is the visionary and creator of our new murals and design/branding throughout our space. He's not only a freelance graphic designer, videographer, and content creator (a creative jack of all trades if you will!), he's also a former D2 cross-country and track & field athlete. Jon talks with us about: His background and what sparked his interest in graphic design The transition from a collegiate athlete-focused mindset to a group class setting (similarities and differences) Content creation & marketing...how did he end up working with PWR? The vision and process behind creating PWR's new branding style Some fun facts and "This or That" about him! If you've seen PWR's branding elements anywhere around the 518 (social media, apparel, billboards, website), this episode is a MUST listen! Follow Jon and check out his website to learn more about him!⬇️ IG: @holmescope | Website: www.holmescope.com Follow PWR! IG: @pwr_518 | Facebook: www.facebook.com/pwr518 | Website: www.pwr518.com --- Send in a voice message: https://anchor.fm/pwr518/message

In Episode 6, join Britt & Relli as they talk about how PWR's teams have evolved (from the inception of HiiT it with Britt in 2016 to now), and how any business can build a successful team. They discuss: What to look for when building your team How the evolution of a mostly-part time team evolved into the full-time, full-focus mindset How our team's vision ties in to PWR's Mission & Core Values Identifying some barriers and benefits of building a "dream team" Website: www.pwr518.com Instagram: @pwr_518 Facebook: www.facebook.com/pwr518 --- Send in a voice message: https://anchor.fm/pwr518/message

In Episode 5, Britt and Relli are joined by Jeff Buell, Principal at Redburn Development for an hour of off the cuff conversation! Jeff's anecdotes about his life, experiences, and how they have shaped his career, will resonate with all of our listeners. He even says some things he's admittedly never before shared publicly! A highly recommended listen for all 518 residents and non-residents alike...learn how Albany is quickly becoming the premier destination in Upstate NY (we are the capital of New York State, after all!) Jeff is a lifelong Capital Region native and political reporter-turned-real estate mogul who has quickly become the voice of positive change, improvement, and investment in the downtown footprints of Albany, Schenectady, and Troy. Britt and Relli talk with Jeff about: His background and how he got his start in real estate Major turning points in his career Why downtown Albany has the reputation it does when it comes to development, housing, and commerce "Do the Next Good Thing" Campaign Redburn's history, vision, and projects, including Slip12 and Central Warehouse Vision for downtown Albany Follow Redburn, Slip12, and the latest around downtown Albany!⬇️ IG: @redburndevelopment | @slip12_albany | @aroundalbany | @discoveralbany Website: www.pwr518.com | www.redburndev.com Instagram: @pwr_518 Facebook: www.facebook.com/pwr518 --- Send in a voice message: https://anchor.fm/pwr518/message

In Episode 4, Britt is joined by Coach Dwayne Killings, Head Coach of the UAlbany Men's Basketball team. As Coach enters his second season, he chats with Britt about: His time in Albany Vision for the men's basketball program His coaching philosophy, style, and how he continues to develop himself, his staff, and his athletes personally and professionally Advice for players, coaches, and youth athletes Some fun facts and "This or That" about him! If you're a Capital Region resident, this episode is a MUST listen! Follow Coach and the team this season!⬇️ IG: @ualbany_mbb Website: www.pwr518.com Instagram: @pwr_518 Facebook: www.facebook.com/pwr518 --- Send in a voice message: https://anchor.fm/pwr518/message

In Episode 3, join Britt as she talks in an 'open forum' discussion about PWR's core value of GROWTH, and how the Enneagram is incorporated with her and the PWR team to consistently move the growth of our team forward! Website: www.pwr518.com Instagram: @pwr_518 Facebook: www.facebook.com/pwr518 --- Send in a voice message: https://anchor.fm/pwr518/message

In Episode 2, Relli talks with Rah, PWR's Director of Programming, about the recent shifts made to our group interval workouts. They discuss : Why this change was made What movement patterns are worked, and which days each are targeted What a KPI is and how it's helpful for your training How to tailor your schedule to maximize progress toward your goals Whether you're a current member, looking to become a member, or a remote listener looking to gain education and insight around workout splits, this podcast is a must listen! Website: www.pwr518.com Instagram: @pwr_518 Facebook: www.facebook.com/pwr518 --- Send in a voice message: https://anchor.fm/pwr518/message