12RND Fitness in Caloundra, Queensland | Sport & recreation

12RND Fitness

Locality: Caloundra, Queensland

Phone: +61 429 990 272

Address: 37 Bowman Road 4551 Caloundra, QLD, Australia

Website: 12rnd.com.au/club.html?club=Caloundra

Likes: 1001

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• Gym/Physical fitness centre

24.01.2022 Our workouts are 12 x 3 minute rounds of high intensity boxing and strength training where you'll be working hard but you'll burn up to 750 calories and leave with a smile on your face.

24.01.2022 CENTURION #73 is Karli The Lioness Fogarty. Karli is one of Super Mums, running on lower than average hours of sleep and juggling many roles at one time!!!! If you are in the same boat be inspired, Karli trained right up to within weeks of giving birth and then got back into ASAP. #legend #supermum ... Its important to create a few moments a day for yourself when you are working and parenting young cubs, find something you love and grab some time to empty your brain and do something for yourself. Well done Karli and we are glad that when you get 45 mins of free time you chose to spend it with us.

24.01.2022 WK04 // TRAINING CAMP Your Strength Phase continues TRAINING // Strength... Challenge yourself to lift heavier when selecting your weights at each round, whilst emphasising control in tempo, form and technique NUTRITION // Energy Replenish Learn how to implement a post-workout plan with recovery nutrition, using complex carbohydrates to replenish energy stores, and protein to assist muscle recovery. MINDSET // Recharge Aim to get at least 7 hours sleep every night to give your body the opportunity to work on it's composition and repair your muscles overnight.

24.01.2022 DOUBLE CENTURION #19 is Megan Megatron Allison. When Megatron isnt raging war against and enslaving The Autobots... she makes the odd appearance... or 200 down at 12RND Fitness Caloundra!!!!! A True Hero and Legend, a Foundation Member who has been with us through thick and thin always while sporting a smile on her face. Megatron we surrender and we yield to your mighty and furious combos.

22.01.2022 THE ONLY BAD WORKOUT IS THE ONE THAT DIDN'T HAPPEN! Plan your week ahead and set 3-4 days that you will do a workout. Consistency is the key to reaching your goals!

21.01.2022 CENTURION #70 is Resa The CENTURION Gradwell Resa started counting down to becoming a CENTURION after her very first session when she spotted another member wearing their shirt. Resa coveted The Shirt, The Respect and The Fame that comes from being a CENTURION. She has been ticking the visits off on her bathroom mirror ever since. Resa turns up for the GAINZ but also because she wants to avoid our FEARED reminder texts. ... We always enjoy seeing Resa and especially look forward to hearing her latest, colourful, no holds barred stories about what being going down. Its been an eventful journey to 100 but now Resa can bask in the glory and tell her husband she has final DONE IT and has the shirt to prove it. Time to knuckle down for your next 100 sessions Resa and make sure you get in tomorrow @ 12RND Fitness See more

20.01.2022 Happy Fathers Day to all the 12RND Dads! Enjoy being spoilt with lots of treats and fun activities, but also try and incorporate some activity into your day! Go for a bike ride, walk or play some sport with your kids to celebrate the day

20.01.2022 "This week, we’ve cycled back into PEAK PHASE. In Peak Phase, there is a focus on improving your speed, agility and reaction time. Sharpen up your boxing technique through increased plyometrics, boxing combinations, pad work and footwork. Our Training Cycle is intelligently programmed into your training to ensure you continue to progress over time without plateauing. You can start at any point throughout our phases and still benefit from the progression with long-term trainin...g. That's why our members enjoy a new workout daily, and consistently see results!" #BoxingandStrength #TrainingCycle #Periodisation #TrainingPhases #PeakWeek #PeakPhase #PeakTraining #PeakFitness #AthleticProgramming #TrainLikeAnAthlete #12RNDFitness #12rndfitness

20.01.2022 DOUBLE CENTURION #20 is Sean The Boss Moss The Moss Man is another LEGENDARY Foundation member!!! Sean joined having had a few back issues but modified his training, learnt to listen to his body and has subsequently gone from strength to strength. Sean is clearly a busy man juggling a hectic work life with his Family life Sean really benefits from our NO SET START TIME format!!! ... Sean has really developed his boxing technique but what really sets Sean apart is his wardrobe full of colourful board shorts...... OUTRAGEOUS!!! Sean is great company and has a permanent smile on his face.... some people just seem to love life. CONGRATULATIONS SEAN and bring on the next 200. See more

19.01.2022 A tip from our Head Nutritionist Miranda Leeden is to stay hydrated! Good hydration is crucial for optimum health. Try to drink water over sugar sweetened beverages. To enhance the taste, you can add flavour by adding cucumbers, berries, lemon, frozen fruits or mint

19.01.2022 What Are You Fighting For? Find your deepest motivation and use that to fuel your progress. Our coaches work with every 12RND'er on their journey towards their goals.... Will you join the fight? #FightforIt #WhatAreYouFightingFor #JointheFight #12RNDer #12RNDcommunity #CoachSupport #BoxingandStrength #12RND #12rndfitness

19.01.2022 We have partnered with @ActiveEscapes to offer our 12RND'ers a $100 discount on their next fitness retreat! Active Escapes was recently named in the Top 10% of holidays in the world by Trip Advisor for their destination experiences, offering a combination fitness, relaxation and fun, complete with food, social events and tailored workouts. 2020 has been a big year for many of us, in different ways, but one thing that has remained constant is our connection through community.... In celebration of proposed border reopenings, we invite you to experience an Active Escape and enjoy a well-deserved break with other likeminded individuals. Head to our exclusive Active Escapes sign up form to receive your discount code via email. Should you make a booking and not be able to attend due to restrictions, Active Escapes will also arrange for your ticket to be reallocated to a future escape.

18.01.2022 TRIPLE CENTURION #5 is Ned 25-7 Punter. Ned combines her 12RND training with trail running to keep her in fabulous shape. While everyone else has 24 hours in a day Im fairly sure Ned has at least 25 hours in each of her days because she squeezes soooo much into a day. Working, parenting, running, 12RND... maybe she just doesnt sleep? ... One is one of our famous Foundation Members Ned has been a permanent fixture atop of the monthly MyZone Leaderboard since day 1. When Ned hits 12RND she gives it everything, she has a sickening work ethic and awesome skills on the pads. Ned has this to say 300 sessions in and Im still loving it!!! Well done Ned!

18.01.2022 DOUBLE CENTURION #30 is Ash ‘Big Bash’ Woods AKA The Tinman... Ash doesn’t like to receive special praise or public acknowledgment BUT Ash has been a Caloundra 12RNDER from before day 1. Ash signed up long before we opened after driving past and seeing Jamie outside the building up a ladder painting. The rest is history. Ever since Ash has been training his body, his mind and ALSO his ears as he puts up with Jamie’s non stop chatting through sessions. Thanks Ash and well done to get through it with your mental health intact.

17.01.2022 WK03 // TRAINING CAMP This week we begin STRENGTH Phase! TRAINING // Strength ... As we transition into the next phase of our training, your focus will be to increase the weights used throughout your workout, in order to build lean muscle. Your reps will drop to allow you to focus on form and technique for optimal movement, and to enhance your output. NUTRITION // Strong + Lean To promote your development of lean muscle mass and fat loss, ensure you consume sufficient protein each day. This will also provide you with the energy you need to continue training at a higher intensity. MINDSET // Recharge The end of this week marks our halfway point. Take this time to find something that you enjoy and allows you to relax in order to avoid burnout and maintain motivation until the end.

17.01.2022 The floor-to-ceiling can be a tricky skill to master, but over time this round will help you improve your punching speed, defensive reflexes and overall agility. Focus on: rhythm, stance, positioning from the ball, and maintaining your guard (keeping your hands up). When you're starting out, don't worry about force and impact as much as your accurancy and tempo. Who else loves this round?

17.01.2022 Treat yourself to a post-workout brekky with this mega pancake stack! 3/4 cup gluten-free flour 1/2 cup almond meal 1 scoop True VEGAN85 in French Vanilla ... 1 tsp baking powder 1 cup almond milk 1 tsp lemon juice 2 large eggs 1. Place all dry ingredients into a bowl and stir until combined. 2. In another bowl combine the lemon juice and almond milk and allow to sit for 5 minutes, then whisk in the eggs. 3. Add the wet mixture to the dry and whisk thoroughly until there are no lumps. 4. Spray a large pan with non-stick spray and spoon the pancake mixture onto it. Cook until small bubbles form on the top (about 4 minutes) then flip and cook for a further 3 minutes until golden brown. 5. Top with whatever you like - we love banana, blueberries and honey! See more

16.01.2022 CENTURION #71 is... Rebecca The Blaster Carter. Rebecca is Fresh to The Sunshine Coast but has settled straight in as a 12RNDer bringing first grade banter and amusing memes to the table. As a Former International Downhill Skier Rebecca is the Clubhouse leader when it comes to Skier Squats. Piece of Cake!!! ... Also a bit of of pocket rocket, Rebecca packs a powerful punch and we are very happy that she is mostly hitting bags and not bodies. Well done Rebecca on a great first 100 sessions.

15.01.2022 WK05 // TRAINING CAMP Welcome to Power Phase - Final Training Phase TRAINING // Power ... It's time to combine strength and speed to create higher output. Aim to move continuously throughout each round to maximise sets. NUTRITION // Peak Nutrition Become intentional with portion control and energy intake by following your meal plan as closely as possible. MINDSET // Reflection Celebrate your progress by looking back at everything you've achieved so far and acknowledge the efforts and what you've gained through focus and determination.

15.01.2022 DOUBLE CENTURION #29 is... Leigh ‘Game Changer’ Oakley 12RNDs preeminent Vegan. ... Leigh is unwilling to harm animals and good on him BUT he is more than happy to murder calories and club the boxing bags to death for no good reason. Stone Cold Radish Killer. In Leigh’s peer reviewed study of 1 subject the combination of a new diet and 12RND Fitness has led to huge changes in his health and wellness.. body fat, BMI are DOWN, fitness levels, strength and boxing skill are UP. Awesome work Leigh.

13.01.2022 Mindset is an important aspect of our training because it helps you to continually push past barriers that are only set in your mind. 1. Begin with finding a comfortable sitting or lying position. 2. Set a timer for 5-10 minutes. 3. Gently close your eyes and focus on your breath, breathing as normal, in and out through the nose.... 4. Concentrate on the feeling of the breath as it enters the nose, down into your lungs, and follow the exhale back through your nose. 5. Begin to control your breathing, counting to 5 on the inhale, holding for 5, exhaling for 5, then holding again for 5, before repeating for the entire duration. 6. Aim to increase the duration by 30 seconds each day. Who's going to give this a go? Let us know in the comments! #Mindset #Meditation #12rndfitness

12.01.2022 Give this delicious banana smoothie a go! Bananas are a healthy source of carbohydrates containing potassium, fibre, B6 and vitamin C. Teaming this with a good quality whey protein ensures that you are not only getting your essential carbohydrates, you are also fuelling your body adequately with optimum amounts of protein for recovery, growth and repair. INGREDIENTS:... 130g True WPC80 Banana & Honey flavour 1/2 frozen banana 1/2 tsp True Cinnamon 1 tsp honey 1/4 cup milk 1/4 cup water 1/4 cup walnuts 1 cup ice METHOD: Place all ingredients into a blender and blitz until smooth.

12.01.2022 This week's Training Camp nutrition phase is ENERGY REPLENISH. . Your Meal Plan is designed to provide you with balanced nutrition that fulfils all of your macro & micronutrient needs & supports your training. . What's been your favourite recipe so far? My personal fave is the coconut encrusted chicken.... . We love hearing how you love some of the dishes so much, they've become a household go-to! See more

11.01.2022 12RND'ers, welcome to Strength Phase! In Strength Phase, the reps drop and the weight increases. Load and speed are now the focus. This increase in stimulus leads to targeted muscular development and dramatic improvements in muscle fibre recruitment. Strength Phase is the second phase in our Training Cycle: 1) Base, 2) STRENGTH, 3) Power and 4) Peak.... #FightforIt #WhatAreYouFightingFor #JointheFight #12RNDer #12RNDcommunity #CoachSupport #BoxingandStrength #12RND #12RNDTraining See more

10.01.2022 The difference between a positive & negative mindset - rather than thinking that you've GOT to do a workout, change just one letter & realise how great it is to be able to GET to workout & move your body.

10.01.2022 12RND Fitness Caloundra means: No set class times No need to book in... Never miss a workout New workout every day Trainer included every workout BOXING - STRENGTH - CARDIO Take on a 12RND workout today DM us for more info WHAT ARE YOU FIGHTING FOR?

08.01.2022 PROTEIN OATS | so good 1 Scoop WPI True Protein 1/2 Cup Oats 1 Cup Water (stir over heat) ... Topping (banana, blackberries and seedy grandola mix - mix things up with your favourite toppings) Simple and delicious! #Breakfast #proteinoats #banana #simpleanddelicious #healthyeating #startyourdayright #12rndfitness

08.01.2022 MID-WEEK MOTIVATION What is your fitness goal? Is it to lose weight, build muscle, stay physically healthy, stay mentally healthy or something else? No matter what your goal is when it comes to exercise, it wont work unless you do.... We make it as easy as possible and remove all the excuses... NO SET START TIMES NO CONTRACT OPTIONS NO JOINING FEES COACH WITH YOU IN EVERY SESSION. All you have to do is find 45 mins in your day and walk through the door. LETZ GO!!!! See more

08.01.2022 BOXING + STRENGTH - Our training combines the skill development of boxing, enjoyment of padwork and similar strength training techniques to that of a pro fighter. Each round offers a dynamic set of movements to give you a full body workout from start to finish. See why our members get results, get your first workout free - get in touch today! 0429990272

07.01.2022 DOUBLE CENTURION #23 is Belinda Serve and Volley Jones Its been quite a journey for Belinda to rack up 200 sessions. We recruited Belinda as she was finishing up her career in semi professional Doubles Tennis. At that point Belinda had two options, pursue The Grass Court Country Club scene where she could keep fit hustling people for BLTs and Pina Coladas... ... OR Join 12RND Fitness Caloundra and get fighting fit while mastering the skills of boxing. We are so glad that Belinda chose 12RND Fitness as she has become a staple member of our 5.30am crew. Super reliable, super supportive, sometimes cold, mostly enthusiastic and always smiling. Wimbledons loss has been 12RND Caloundras gain. See more

07.01.2022 CENTURION #84 is ‘Feisty’ Lee Fogelis. Lee loves to get FIRED up for a Round on the pads. No prisoners are taken but there are also plenty of laughs along the way. ... Lee has smashed 100 sessions in record time while having a ton of fun. Some people just click at 12RND and Lee has definitely become a 12RNDer. Well done Lee on coming this far but let’s grip it and rip it again tomorrow.

06.01.2022 CONSISTENCY IS KEY! Reaching your fitness goals can seem difficult. The trick to accomplishing your goals is keeping consistent with both regular training and healthy eating. Aim to achieve min 3-4 workouts a week to improve your fitness! You wont reach your goals unless you work for them!

06.01.2022 WK02 // TRAINING CAMP We are now in WK02 of Training Camp! TRAINING // Base... We continue Base Phase with full body movements, dramatic tempo changes, high reps, longer durations and limited recovery NUTRITION // Fuel for Results In addition to your Meal Plan, place an emphasis on drinking plenty of water to maintain hydration and enhance your results MINDSET // Mobilise Incorporate Active Recovery, Warm Ups and Cool Downs / Stretching to maintain balance in your progress @ 12RND Fitness

05.01.2022 DOUBLE CENTURION #22 is Kara Killa Wallison Kara joined as a Foundation member and is still going strong. As our first left handed member Kara blazed a trail and set the bar extraordinarily high for all subsequent lefties... who now appear to be taking over the place!!! Kara is very skilled on the pads and always gives 100%.... No she literally gives it everything as her heart rate tops out at 100% on her MyZone. ... Awesome work Kara you are killing it!!! @ 12RND Fitness See more

05.01.2022 FIGHT FOR IT - results don't happen overnight, but progress is as simple as one round at a time. #12rnders #consistency #turnup

05.01.2022 Want to get those extra MEPS in? Workout anytime, anywhere with our Train:At Home App. Get a new exercise daily that follows our same boxing + strength programming, offering workouts with minimal equipment so you can train at home, outdoors or while you're travelling and away from the gym. Available for FREE on the App Store and Google Play Store - just search "Train:At Home"... . . . . . #FightforIt #WhatAreYouFightingFor #JointheFight #12RNDer #12RNDcommunity #CoachSupport #BoxingandStrength #12RND #12RNDFitness #Trainathome #12rndapp

04.01.2022 TRAIN LIKE AN ATHLETE It is almost start time! Our 07 // Training Camp kicks off on the 24th of August!... TRAINING PHASES // Condition your body as you progress each week BENCHMARKS // Track your performance, in addition to your body composition SPORTS-NUTRITIONIST MEAL PLAN // Eat what athletes eat. MINDSET // You begin to not only look like a fighter, but you also begin to think and feel like one Want to know more? Message or Call us on 0429990272 or Visit our website: thetrainingcamp.com

04.01.2022 CENTURIONS #82 and #83 are Celeste Exotic and Kayla Baskin. The secret love children of Carole Baskin and Joe ‘The Tiger King’ Exotic. ... These girls have built in toughness and increased pain tolerance from a childhood spent training Tiger Cubs in a shared custody situation. The girls have both grown up to be outstanding people with hearts of GOLD. From Carole Baskin they learnt how to be free spirited and caring. From Joe Exotic they learnt how to live with flair and passion. But the truth is these girls are some LEGENDARY 12RNDers!!! You’ll always be ROYALTY in our book.

04.01.2022 Benchmark testing this week! Ensure that you complete each benchmark this week to the best of your ability. In the final week of the 6 week training camp, the benchmark testing will return and you will be able to track your progress! ... The Rower benchmark aims to record your MAX distance in the timeframe of 1 minute 20 seconds The DBall benchmark is designed to track your MAX reps of a clean + press within 3 minutes And, the Ski Erg benchmark records your FASTEST time completing 15 calories Time to set some new records!

02.01.2022 Who else loves a good Breakfast Smoothie? Get excited for tomorrow morning!!!

02.01.2022 Stay tuned to find out how you can score a 1 week FREE trial to any 12RND fitness gym on the Sunshine Coast when you head into Maroochydore Plaza Muffin Break. - STAY TUNED!!! @trueprotein @muffinbreak

01.01.2022 WK01 // TRAINING CAMP You Training Camp begins with WK01: TRAINING // Base + Benchmarking ... In your training this week we enter Base Phase, you will increase the intensity and regularity of your training and complete your WK01 fitness benchmarking to test your athletic capacity. NUTRITION // System Reboot Kickstart your nutrition by flooding your body with nutrient-dense foods and boosting your hydration to detoxify and reset. MINDSET // Focus Stay motivated from start to finish by practising meditation to remain focused on your goals. @ 12RND Fitness

01.01.2022 It’s 2021, Fighters! We can’t wait to see you all back in the club, refreshed after the holiday break. We hope you are ready to get stuck back into your training and achieving goals! Remember, your coaches are here to help you set short and long-term goals and help you get into PEAK fighting shape. ... Write down those New Years resolutions and hold yourself accountable, this is going to be an epic year!

01.01.2022 CENTURION #81 is Angela ‘The Assassin’ Hasson Killing them softly with kindness and a smile. ... Angela has the deadly combination of wonderful boxing skills and a winning smile. Angela lulls you into a false sense of security and then BLAM!!!! Well done Angela on your first 100 sessions.

01.01.2022 Another amazing morning @12rndcaloundra on Christmas Eve. So much fun and festive spirit. Santa even made an appearance!!! We would like to take this opportunity to wish a Merry Christmas to everyone who has been a part of our community this year. Thanks for enriching our lives and supporting us. ... It’s been awesome seeing everyone pulling together to get through a tough year but we’ve all emerged stronger and wiser for the experience. Bring on 2021. You had us at hello... caloundra 12RNDers you complete us. #santa #12rndfitness #caloundrafitness #sunshinecoastfitness #caloundra