12RND Fitness in Coolum, Queensland, Australia | Gym/Physical fitness centre

12RND Fitness

Locality: Coolum, Queensland, Australia

Phone: +61 436 422 770

Address: 1A 8-26 Birtwell St 4593 Coolum, QLD, Australia

Website: www.12round.com.au/club.html?club=Coolum

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25.01.2022 DID YOU KNOW - 12Rnd fitness is the ONLY Fitness provider in the area that uses Scientifically Proven, Athletic Progression of exercise? _________ Here at 12Rnd we train like professional athletes ... Our programs are designed by an in-house team of qualified Sports Scientists and supported by our in-house Sports Nutritionist and coaches. This ensures that each day provides a full-body workout focused on the targeted physiological output of our 4 training phases. BASE, STRENGTH, POWER & PEAK We DO NOT simply repeat the same old classes, same old timetables and we don’t just do a WODs (workouts of the day) or simply place random workouts up on a screen At 12Rnd we follow the scientific sports progression the same as a professional athlete performs leading up to an event which also includes sports skill development. This means not only are you getting the best possible full body results but each day you are learning and improving the skill of boxing. Our workouts are scientifically proven to stop the body from plateauing and give the best possible full body results as you move along our training phases Are you ready to get your best results? Call 0436422770

24.01.2022 SHE’s DONE IT Today’s we say a HUGE congratulations to Teresa Evans for smashing 100 workouts and joining our hall of fame. What an amazing achievement from this absolute legend. Always comes in with a smile, always smashes her workouts and gives it her all. ... We couldn’t be prouder of you Teresa. Here’s to hitting your 200

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 800 calories and leave with a smile on your face. Don’t mess with a 12Rnd chick Michaela Lea

24.01.2022 WE DO MORE THAN JUST BOXING! Whilst 12Rnd fitness is now the most prolific boxing training systems in the world we also cover every aspect of strength and functional training exercises. Reach your peak fighting shape with 12RND's unique combination of boxing, strength and functional training offering the best possible full body results. .... - No Fixed Class Times - Professional Athlete Inspired Workouts - Strength & Conditioning - New Workout Every Day - Trainer in Every Session - Free health and fitness workshops Turn intentions into action! Contact us for your free trial today! Call or text 0436422770 Former professional body builder Saul (pic) lifting heavy and smashing goals

23.01.2022 MEMBER OF THE MONTH!! Today it is with great pleasure to present October’s member of the month... Craig Masters . Craig is generally one of our last crew to come in the morning session and always does so with a smile and an amazing vibe to him.... We asked Craig to say a couple words about the gym and the environment it provides. Here’s what he had to say: Gday legends. I started here about 3 weeks after Coolum 12Rnd opened, coming back from holiday. I have loved it from day 1. I’ve been around the traps for about 8 years and can honestly say I’ve found the BEST place. All the trainers past and present have been awesome to me and I thank them all for their personal attention. This gym is also full of fantastic positive people who make the experience even better. Even the cheaky ones who give it to me every time. Stoked that 12Rnd can really push this ol’ veteran which has given advantages in my sporting ambitions. Thanks Champions, see you at 12Round soon -51/50 If you happen to be in the gym and are lucky enough to be training along side Craig, feel free to go up and introduce yourself or congratulate him on this achievement!

23.01.2022 As you enter the final weeks of 09 // Training Camp, it's important to remember, What Are You Fighting For? Think back to the goals you set for yourself at the beginning of week one, and how far you’ve developed and strengthened, both mentally and physically. With these goals in mind, place your energy, time and focus into the three key areas of Training Camp; Training, Nutrition and Mindset for a final push during these last few weeks. Remember to keep using the Scorecard, What Are You Fighting For entry, Benchmarks and Journal on the Training Camp App to keep track of your goals and progress.

23.01.2022 CENTURION ALERT Massive congratulations to Nat Storm on achieving 100 workouts What an absolute legend, Nat walks on without a fuss jumps in and smashes her workouts achieving some incredible results since starting at 12rnd ... Welcome to the Centurion Club Nat and here’s to now hitting your 200

23.01.2022 COACH IN YOUR CORNER Every workout - Every day You are backed up and supported by our elite and experienced trainers. They will guide you, push you, motivate you and make it fun. ... Are you ready to experience a 12Rnd workout? Train on your own terms with - No class times No timetable Unlimited training with a trainer Hit the link in the bio or call 0436422770

22.01.2022 Why choose 12RND? No Fixed Class Times - We have 12 x 3 minute rounds that run continuously from open until close on a traffic light system. Simply arrive for your workout and our coach will get you started on a round on a green light. No need to book, No restrictive timetable. Intelligent Programming - Our Exercise Scientists design workouts to ensure smooth transitions between boxing, strength, conditioning and endurance throughout your session. We don’t just throw r...andom classes up on a timetable we use science to provide the best full body results available. Coach in Every Session - You'll receive support and guidance from our 12RND performance coach in every session, on the floor with you helping you with your technique, form and boxing. On top of this our all new coaching screens assist in demonstration of exercises. #WhatAreYouFightingFor? Join the fight now and grab your free trial: 0436422770 https://12rnd.com.au/free-trial.html

22.01.2022 Big thanks to @rachtrigg_ & @muffinbreak Maroochydore plaza for supplying our members with these AMAZING High protein Mixed berry post workout muffins today made with @trueprotein . (Gluten free and high fibre options available) Stay tuned to find out how you can score a 1 week FREE trial to any 12Rnd fitness gym on the Sunshine Coast including @12rndcaloundra @12rndbuderim @12rndmooloolaba @12rndsippydowns -when you head into Maroochydore Plaza Muffin Break. - STAY TUNED!!!

22.01.2022 "At 12RND we love friendly competition. We love collaborating and supporting local businesses to get their teams into fighting shape, which helps with lowering stress levels, increasing productivity and overall workplace happiness. Check out these fighters from Bennett PR who trained as a team at @12rndbondijunction earlier this week! Turn your work meetings sweaty - If you work locally or know someone that does, get in touch with us and we would love to discuss ways in which we can work together and help get your team into fighting shape!

22.01.2022 Wow!! How’s the amazing rain? Don’t let the elements stop your from hitting your goals. Doors open 5am tomorrow morning and here at 12Rnds we never miss a Monday. Indoors, AC Parking at the front door and A new scientifically designed workout every single day. ... See you there

22.01.2022 We would like to officially welcome Kamilla to the coaching team for 2021 Most of our Coolum 12Rnders will recognise Kamilla as she has been an active member with us for some time. Kamilla has been working as a coach for over 5years and comes with a wealth of knowledge and experience. ... Kamilla has worked with professional athletes, as a yoga and Pilates instructor, a qualified strength coach, has competed in national cross-fit competitions and starting boxing 2 years ago. Kamilla started training a 12Rnd Coolum a few months ago and has totally fallen in love with the style of training Starting Jan 2021 Kamilla will be on the floor as our brand new head trainer - welcome aboard Kamilla

22.01.2022 Join our HALL OF FAME as our next #Centurion We have 58 members achieving 100 & 200 workouts here at Coolum . Who will be our first members to hit 300 workouts? We celebrate our member journey at each Centurion Milestone. Reach 500 visits & get your pair of Gold Centurion gloves

22.01.2022 MINDSET // FOCUS In our 08 // Training Camp we place a high importance on Focus. Focus is a great practice to adjust your mindset and behaviours to help you stay focused on your goals. One of the best ways to improve your focus is to Meditate. By meditating for at least 10 minutes per day, it will help you slow down, be present and push past the barriers that are only set in your mind. ... Next time you visit 12RND make sure to have a chat with one of our trainers about your mental and physical goals! Here at 12rnd coolum we will be running a yoga, meditation and mindset seminar during the 6 week challenge

21.01.2022 2021 IS YOUR YEAR To help you get started we have rereleased our BIGGEST EVER discounted membership offer First month of unlimited training at HALF PRICE... No joining fees No contract options Professional standard boxing gloves Free Sports Nutrition Shopping list and Meal plan Free Welcome pack and member tag True UNLIMITED training, No class times or restrictive timetables - Train on your own terms Act now! Beat price rise. Limited offer Last remaining memberships for 12Rnd Coolum Come along to Coolum’s ONLY science backed and based, Athletic performance training facility that guarantees best possible full body results DM us here or Call 0436422770 or simply Hit the link below (and in bio) https://12rnd.com.au/club.html?club=Coolum

21.01.2022 WK05 // TRAINING CAMP We are SO close now everyone! How are you feeling? Be proud of what you've achieved and stay focused on your goals. This week we enter our Power Phase, the most crucial stage of your challenge. Throughout your training, nutrition and mindset, your goal is to utilise your accumulated learnings and progress, and push even further. This is the part of the challenge where we go into shred mode and the result will really start to shine through ... Here are your focuses for the week: TRAINING // POWER POWER Phase is the most rewarding two weeks of the entire camp. The ‘fighter within’ has undergone transformational training, nutrition and mindset activities. The workouts combine strength and speed to create higher outputs through explosive movement and quicker transition. NUTRITION // PEAK NUTRITION Maintain your awareness of your macronutrient balance as you follow your meal plan. Become more intentional with following portion control and meal timing so that you can establish a deeper sense of understanding to carry beyond Training Camp into everyday life. Make sure to listen to your body to understand when it is full and satisfied, or when it needs to be replenished with energy to maintain optimal performance. MINDSET // REFLECTION Self-reflection is highly important towards progress as it encourages you to acknowledge your achievements and failures in a healthy, positive and constructive manner. Taking the time to reflect on your progress encourages you to remain resilient, stay motivated and appreciate the journey. Believe it or not but being stressed can actually inhibit fat loss. So we always want to take time out and use meditation and breath work to help the mind and body relax to achieve optimal results. Here is a very simply and easy breath work meditation you can do at any time. Sit in a seated meditation position or even lie down. The important thing is that your body is open to allow the breath to flow freely. Begin by slowly exhaling all of your air out. Then, gently inhale through your nose to a slow count of 4. Hold at the top of the breath for a count of 4. Then gently exhale through your mouth for a count of 4. At the bottom of the breath, pause and hold for the count of 4. - 4 in, 4 hold, 4 out, 4 hold - This simple mediation is actually used by Special forces when they are in times of high stress and battle to help keep their heart rates low and stay calm. The idea with mediation is not to have a totally blank mind (if you can that’s great but that can take years of practice). Thoughts will come into your mind, simply acknowledge them and allow them to float away as you refocus back on your breath. As little as 10mins will help your mind and body to recover and relax. Start small and work your way up to 20 or even 30 mins, just whatever time allows. Any questions? Come in and have a chat to our on staff Meditation and Reiki practitioner

21.01.2022 Throughout our 6 week training camp 12RND Coolum has been putting on an extra event every week to help our members achieve optimal results. These seminars have both been for educational purposes and to help achieve greater physical results. Remember they are all FREE for members. . Week 1 - Warrior challenge Week 2 - Nutrition & gut health seminar Week 3 - Yoga and stretching ... Week 4 - Bootcamp Week 5 - Extra session Week 6 - End of challenge catch up Week 3 marks the half way point of the challenge so this Sunday come along for a full body, relaxing stretch. We placed this specifically to give the body a reset half way into the challenge. Even if yoga isn’t normally your thing come along this Sunday and use this amazing session to reset your body and mind to get ready to take on the second half of the challenge

21.01.2022 There is no better feeling than the post-workout endorphin rush.

21.01.2022 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.... Week 2 of the challenge, today we; 1. Review your week 2 on the app 2. Meal prep 3. Write down our week 2 goals Will you join the fight? #FightforIt #WhatAreYouFightingFor #JointheFight #12RNDer #12RNDcommunity #CoachSupport #BoxingandStrength #12RND #12rndfitness

20.01.2022 HAPPY BIRTHDAY TO THIS LEGEND TODAY. @keiran.whitehead turns the big 20 today and is already on the floor training members. For his birthday he will be doing 20 burpees for every single person who walks in the doors today. Let’s see how many burpees he can achieve before he kicks off his birthday celebrations. ... Have a great birthday champion

20.01.2022 With Christmas behind us and the new year only days away, it’s time to take your health, fitness and wellness to new heights Come and join the worlds fastest growing strength, functional and boxing facility. With results guaranteed your 2021 goals are only one text away. 0436422770 or hit the link in the bio. Be quick as we cap our memberships to provide and better and more personal service. ... We are SO EXCITED to see you smashing goals here at 12Rnd fitness

20.01.2022 On Sundays we rest and recover Did you know Sunday rest days are actually are a vital part of your Athletic Performance Training? It's important to stay active but it’s just as important to give your muscles time to rest and recover after a week of training. ... Rest days allow your muscle to recharge. If you are not getting the recovery you need you will not be performing at your peak when training and therefor won’t be getting the best possible results. A great idea is an active recovery day, Some great examples of active recovery are ... 1. Yoga 3. Gentle Swimming 4. Go for a walking Today is a Beautiful day to get out in Nature, fill your body with nutrient rich foods, breath in the fresh air and allow you body and mind to recover. Training camp starts tomorrow - let’s get ready.

20.01.2022 Here a 12Rnd Coolum we offer our members far more than just a gym to workout in. We ALWAYS have some amazing and motivating events and workshops happening which are completely FREE for members. Firstly we have the first of our 4 - 6 week training camps coming up in just 3 weeks Second, we believe that the right mindset is vital to achieving optimal fitness results. We invite everyone to come along to our Breath work and mediation workshop run by our qualified Reiki and... mediation practitioner. After this, as a part of the 6 week challenge we have our EPIC Warrior Games. 4 big events to test your fitness over all areas done back to back in one morning. Loads of fun and a great challenge for all - Who will be our 2021 Male and Female Warrior Winners? Mid challenge in house Strength and Conditioning coach and National fitness competitor will be taking our women through everything strength and performance with technique and correct and how to get the best out of every workout Follow this all up with our bootcamp being organised right now DM us to register or get any information on any of these events now So much happening here at 12Rnd Coolum

19.01.2022 We have partnered with @ActiveEscapes to offer our 12RND'ers a $100 discount on their next fitness retreat! Covering everything health, wellness, fitness and nutrition, Active escapes are incredible retreats for a healthy getaway. 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.

19.01.2022 Week 5 of training camp - The final phase TRAINING // Power It's time to combine strength and speed to create higher outputs. Aim to move continuously throughout each round to maximise your 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.

19.01.2022 Member profile Meet Olivia , Liv is a fairly new member here at 12Rnd coolum but is certainly one who has taken to her workouts and committed to her goals. Here is some feedback about her experience at @12rndcoolum so far.... Until I joined 12RND Coolum I never knew how far I could physically push myself at gym. Since joining in September I have lost over 6kg and am the most fit and toned I have ever been in my life. 12RNDs is not only a amazingly structured gym but also ...a friendly community. I now have to include a gym session into my day as I always leave satisfied with how hard I worked due to the motivating trainers there and the other 12RNDs working hard around me. I am looking forward to continuing my fitness journey as I know this is a gym which allows huge opportunity for progress. - Olivia Nicholls Thanks Liv, we can’t wait to see your progress throughout 2021.

19.01.2022 What do you want to achieve in 2021? It's time for a fresh start . It’s time to upgrade your goals and set your sights on even bigger and better things to come. Although the Christmas season is upon us, it is also important to begin to set goals for the new year. ... Want to know how to set your goals? First choose a few aspects of your life that you would like to improve in (such as fitness, career, home life). Then ensure that each goal is achievable but also challenging. The next step is to put in the effort and smash your goals! BRING ON 2021!!!

18.01.2022 Training Camp has come to a close and we've loved every second of it. A huge thank you to our members for your immense efforts throughout these 6 weeks, we are so proud of you and everything you've achieved. Remember team, what are you fighting for? Keep your goals in focus and know that you are a #fighter. Start to think about what you want to accomplish in 2021 ... #FightforIt #WhatAreYouFightingFor #JointheFight #12RNDer #12RNDcommunity #CoachSupport #BoxingandStrength #12RND #12RNDFitness #Goals

18.01.2022 We are so proud. 2 x National training camp winners National gym launch of the year Are u ready to reach your fitness goals?... Must watch

17.01.2022 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. How lucky are we? Let’s go 12Rnder

17.01.2022 This team This community This workout This fun These results ... Are you ready to join Coolum’s best fitness community? Text now - 0436422770 for your FREE trial

17.01.2022 STARTING TODAY!! And every Tuesday and Friday over the school holidays - 10:30am. Not a member? - not a problem. Just bring your kids a towel and water bottle and join in on the fun. We can’t wait to see all our junior 12RNDers on have some fun and getting fit

16.01.2022 We are officially halfway through the 08 // Training Camp! Now that you've kicked off your training and meal plan, and you've set your benchmarks and goals, it...'s only natural to want to go into overdrive and smash through your workouts. BUT, this isn't a sprint, it's a 6 week challenge designed to set you up for long-term success. Trish and Naomi are two of our past female Training Camp winners, both of whom have attributed their success in their challenge to the guidance and support provided across Training, Nutrition and Mindset, as well as from their coaches and fellow members. Keep consistent in your training, stick to the Meal Plan and make sure to incorporate ample recovery to boost your progress. Stick to the game plan and you will see results!

16.01.2022 Our NO FIXED CLASS TIMES structure means you'll never miss a workout again! No Class Timetable Never have to book Never be late... Are you ready to #FightForIt? See more

16.01.2022 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 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

16.01.2022 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.

15.01.2022 Here at 12Rnd Coolum we understand that your health and fitness encompasses more than just your workouts. That’s why we ensure our members are always growing, developing and getting the best possible results in every aspect of their health and wellness by hosting regular FREE seminars covering all aspects of your journey. Seminars such as ... Boxing Masterclass Yoga and meditation Nutrition and gut health Fitness benchmarking competitions Bootcamps Self defence Technique of exercises 4 x 6 week challenges (The only gym to provide this free in the area) Social events and catch ups All of this is 100% FREE to give our members a full understanding of their health, wellness and fitness journey. Are you ready to experience the 12RND Difference? 0436422770

15.01.2022 Well done to everyone who came along to our Beach Bootcamp today. I’m sure the legs will be a little jelly today but what an amazing way to start your Sunday

15.01.2022 12RND'ers! Who is ready for Strength Phase? This week the reps drop and the weight increases. Load and speed of movement are the focus, and the increase in stimulus leads to targeted muscular development and dramatic improvements in muscle fibre recruitment. The speed at which muscle fibres can be recruited is essential as we enter the most sports-specific phase of the camp! We love seeing your progress! Tag #12RNDER @12rnd Coolum

15.01.2022 Our future little 12rnders in action today with Eddie. Well done little champions on your First class today.

15.01.2022 202O SUMMER SPECIAL DON’T MISS THIS First month of unlimited training at HALF PRICE... No joining fees No contract options Half price boxing gloves Free Shopping list and Meal plan Free Welcome pack and member tag Act now! Beat the 2021 rush and price rise. Limited to 15 only Last remaining memberships for 12Rnd Coolum DM us here or Call 0436422770 or simply Hit the link below https://12rnd.com.au/club.html?club=Coolum

15.01.2022 STUCK FOR CHRISTMAS GIFT IDEAS? Give the gift of health and fitness! What you get. ... A Pair of professional standard boxing gloves An entire month of UNLIMITED training Full meal plan and shopping list 12Rnd Fitness welcome pack and member tag Just $129 Give the gift that will make anyones 2021 start in the best possible way. Come on into the gym, give us a call or send us a DM to get you 12Rnd Christmas Pack today

14.01.2022 ARE YOU READY TO PARTY It’s official, we have booked our venue for our Christmas Party at this amazing venue @off_tap_tapas_ and we are soooo excited to celebrate with all of you there. We are so proud of all of you for what you’ve achieved this year especially through all the many challenges that we all faced in 2020, So there is no greater reason to celebrate . Mark your diaries for the 5th December 2-8pm and get ready to parrrty ... Please let us know you are coming by heading to our members page and checking out the event

14.01.2022 Workouts are always better with mates. In our club, there are no strangers, only 12RND'ers. We're a community and we support each other towards our goals. Are you ready to join the most supportive community on the coast? ... 0436422770

14.01.2022 Welcome to week 5 of training camp. TRAINING // Power It's time to combine strength and speed to create higher outtputs.Aim to move continuously tthroughout each round to maximise your 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

14.01.2022 At 12RND, our Coaching Screens ensure that you get the most out of your workout: Push and challenge yourself to hit the Round challenges displayed on the screen Transition faster between rounds Improve and adjust your form using the coach demonstrations ... Keep the high-intensity up They also allow your coaches to have more time with you, supporting and motivating you. Want to know more? Get in touch now!

14.01.2022 What's holding you back from achieving your goals? Chat to one of our 12RND coaches and we'll show you why our workout is everything you need to start seeing results. TIME? No Fixed Class Times - no class timetable, no need to book, never be late, never pay to miss classes again. ... TRAINING? Boxing + strength - learn a new skill and condition your body in a high intensity full body workout with the best possible results. We use science based training, backed by sports nutrition to achieve second to none results for our members. MOTIVATION/ GUIDANCE? Coach support in every session - to help you with your form and technique, and keep you accountable BOREDOM? A new workout everyday - get started as soon as you arrive with a workout waiting for you each day WORRIED ABOUT GETTING STARTED? Suitable for all skill, fitness and experience levels - whether you've boxed before or never been to a gym before, we can adapt our workout to suit you FINANCES? One week of UNLIMITED training at 12Rnd is the same cost as one single 30min PT session. 12rnd is unbeaten in value for money. Have the flexibility to suit your lifestyle and needs, and make time for your training - all you have to do is turn up CLAIM YOUR FREE TRIAL TODAY https://12rnd.com.au/club.html?club=Coolum

13.01.2022 We want to wish our amazing member Angela all the best for her upcoming wedding tomorrow. Ang has been training hard and is always one of the first through the doors at sunrise every morning. We can’t wait to see pics of your big day and CONGRATULATIONS from all of us here at 12Rnd Coolum Angela Streek

13.01.2022 How CUTE are these Lemon & Poppy Seed muffins?! These adorable treats will take you right back to your childhood with every bite - the only difference is that this time, they're healthy! Save this recipe for your next baking expedition! INGREDIENTS cup coconut flour 1 scoop True WPI90 French Vanilla 2 Tbsp poppy seeds... Pinch of Himalayan pink salt 1 tsp baking powder 1 Tbsp lemon juice Zest of two lemons 2 Tbsp avocado oil cup almond milk 3 Tbsp monk fruit sweetener 3 eggs METHOD 1. Preheat oven to 180 degrees Celsius and prepare a muffin tray 2. In a large bowl, combine all of the dry ingredients and then stir through remaining wet ingredients 3. Once mixed thoroughly, spoon even amounts into the muffin tray 4. Bake in the oven for 15-20 minutes or until an inserted skewer comes out clean 5. Once golden, remove from the oven and leave to cool 6. Serve with a fresh slice of lemon and enjoy! See more

12.01.2022 That’s a wrap! Thank you to all of our 12RND community for continuing to support us in what has been a very challenging year. This year we trained with you at home, thanks to the launch of our Train: At Home App. We trained with you outdoors in Bootcamps. ... We launched our amazing Coaching Screens. We welcomed new fighters as we opened new clubs. We overcame obstacles and challenges together. We celebrated the importance of the 12RND Community. We smashed 4 training camps. We introduced some brand new events and challenges Our owners fought so hard and put in an unbelievable effort to keep our gyms open. We are so excited to continue our journey with you into the new year, becoming better versions of ourselves together. We have so many exciting new things coming your way in 2021 that we can’t wait to share with you. Happy New Year 12Rnders Let’s share the love and Tag your 12RND training buddies that have motivated you to be the best version of yourself in 2020!

12.01.2022 FIGHTERS!!! See you from 5am Monday. 2021 is looking good

12.01.2022 #CoachInYourCorner Our Coaches are here to support you on your 12RND journey and help you continue to progress in your boxing abilities, assist you with technique and form throughout your strength and functional training movements. The beauty of boxing is that there's no end to how good you get, you can continue to challenge yourself over and over again learning a sport while attempting a new scientifically designed workout every day ... Here at 12Rnd Coolum you are in the best possible hands with industry experts to motivate and guide you through every single workout. Doors are open RIGHT NOW - grab those gloves and come on down as Coach @keiran.whitehead & @ptconrad_fit_wellness take you through your Friday and Saturday workouts LETS GOOOOO

12.01.2022 MEMBER OF THE MONTH FOR AUGUST We want to give a huge shout out to our amazing member of the month for August. Very much a quiet achiever this members results speak volumes. Annie Smith comes in like clock work most days at 4pm, smashes her workout and kicks goals with her fitness progression. ..... . Since joining 12rnd I have lost 6kgs, increased my physical fitness and feel awesome. I love coming here, great trainers, supper supportive and it’s so much fun. This is one ...of the best things I’ve ever done for myself Congratulations Annie - our member of the month for August

12.01.2022 Why choose 12Rnd Fitness? No Fixed Class Times No restrictive timetables Boxing, functional + Strength training... Performance Coach in every session with greater one on one interaction Burn up to 800 calories in under 45 minutes Scientifically designed workouts for better results 4 x 6 weeks challenges every year - FREE New coaching screen on every round Free health and wellness seminars Better value for money and greater convenience The best fitness community on the coast Call today to secure your free trial 0436422770 or hit the link in the bio

11.01.2022 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. NOT TO LATE TO JOIN!! Call now 0436422770

11.01.2022 Can u believe it 2 members hitting a record 300 visits on the same day!! What a crew Mandi Jedovnicky has become only the second member to hit 300 workouts here at @12rndcoolum Now notching up our first ever member of the month, 100, 200 and 300 workouts 1 she is an absolute 12RND legend. ... Well done Mandi - here to hitting your 400th workout

11.01.2022 From our 12Rnd family to yours - Merry Christmas and a happy new year We will see you all back on the 29th for a post Christmas workout. Have an amazing Christmas full of festivities and fun.

11.01.2022 We would like to wish every single Dad a BIG Happy Fathers day. Well done for being such in a positive inspiration, showing your kids that keeping active, fit and healthy is SUCH an important aspect of being a parent. On behalf of the crew here at 12rnd Coolum we hope you have a great day no matter what your plans.

11.01.2022 Emphasise speed and power in your combos this week with explosiveness in your punches, quick snapbacks and fast footwork.Your coaches will be getting your heart rate UP in padwork, get ready!

10.01.2022 GAME FACE ON Week 3 of the challenge has begun! Have you ticked off your Monday workout yet? Doors are open right now (W) Coolum 12Rnder @danielluscombe

10.01.2022 Some days are better than others. Motivation comes in waves so never get into the those thoughts of quitting on ourselves as motivation always returns. However, It’s so important to listen to your body and make sure to take the time to RECHARGE. This could be a trip to the beach, watching a new movie or having a spa day. Take the morning or the day to Recharge but never ever give up on yourself. Tell us below - What's your favourite way to recharge? (W) Coolum 12Rnders @nomes_1980 & @nicolegmaggs

10.01.2022 It’s raining centurions here at 12Rnd at the moment and we couldn’t be prouder of this next one. Claire McLeod is absolutely what you would define as a quiet achiever. Claire comes in most days and absolutely smashes her workouts. Whilst she does it without a fuss the trainers have been taking note of her huge fitness gains and amazing results. We want to say a HUGE well done Claire - 100 workouts - what an awesome achievement

10.01.2022 Join us for a LIVE Boxing Masterclass, with our co-founder + 4 time world champion boxer, Danny Green (@dannygreen.boxer) via the 12RND Fitness (@12rndfitness) Facebook Page next Tuesday at 6pm AEST. Danny will take us through a 45 minute boxing + strength no equipment workout, providing us with tips and tricks throughout, giving us that extra boost throughout our Training Camp to smash our goals! Mark your calendars, and make sure you Like + Follow the 12RND Fitness Facebook Page!

10.01.2022 DON'T MISS THIS DEAL -LIMITED OFFER- 28 DAY RESULTS PACK ! Here at 12 Rnd Coolum we cap our memberships to offer a greater training experience and better client focus. This is your opportunity to grab our last remaining 28 Day packs ... ONLY 12 spots are left, so secure your 12RND Membership at an exclusive rate, with tonnes of extra FREE gifts included. Haven't tried 12RND before? It's the workout you've been waiting for. 12RND Fitness is the fastest growing boxing + strength concept in the world! Train like a fighter with boxing-Inspired workouts Workout on your time with no fixed class times Get the support you need with a 12RND coach in every session Suitable for all fitness and skill levels Programs designed by sports-scientists 28 DAY RESULTS PACK GIVES YOU; Unlimited training with a PT Free boxing gloves Free health and wellness seminars Meal plan and shopping list Welcome pack and member tag SAVE - $246 Register your interest for access to our exclusive membership offer, strictly limited, launching soon! Want to learn more? message 0436422770 or register at https://12rnd.com.au/club.html?club=Coolum #MakeAComeback #WhatAreYouFightingFor"

10.01.2022 It’s so great to see all of our fighters straight back in the ring after the New Year. Check out how @fitzyfroffa starts his new year with a bang!

09.01.2022 Our brand new state of the art coaching screens give our members direct instruction on each exercise whilst also allowing an even greater personalised service and even more one on one time with our trainers. Haven’t been in the check out the new training screens yet? Book your free trial now.

09.01.2022 Who’s loving benchmark week? We love seeing 12Rnders giving it 100% in the gym this week. We have seen benchmark PBs falling all week here at Coolum. For most the 3 min DBall clean and press with push up is the most challenging as we test your muscle endurance ... Well done to all who have completed this Benchmark. Next up we move into power with the short and sharp 15 Cal Ski Erg. Missed a benchmark? Not to worry we will have them all set up at the end of the week. (W) @meghungerford

09.01.2022 Join our hall of fame!!! Here at 12Rnd we celebrate our members success and achievements. Here at 12Rnd Coolum we already have members hitting 100, 200 and even 300 workouts and have their pictures up on our in club Hall of Fame... Who will be our first members to receive the 400 SILVER pair of boxing gloves and move to 500 GOLD pair of boxing gloves becoming our very first 12Rnd Coolum IMMORTAL ??? (W) Ellie Page

09.01.2022 WK06 // TRAINING CAMP It's your final week of Training Camp! TRAINING // Power... In your second week of Power Phase, you will revisit your WK01 Benchmark testing. Challenge yourself to smash through your initial scores NUTRITION // The Final Cut It's your final week to give your body nourishment with nutrient-dense foods before FIGHT NIGHT. Focus on your portion sizes, follow the meal plan for a balanced macro and micronutrient spread, and stay hydrated with plenty of water! MINDSET // A Winning Mindset Life is not a competition, only you can control how you perceive your success. Be confident in your abilities and create a strong mindset that guides you towards achieving your goal

09.01.2022 It’s crucial to your success that you are using time to reflect on how far you have come and what you've achieved. Take 5-10 minutes at the end of your day to look back and write down what you've accomplished, how you're feeling both physically and mentally, and also to consider any challenges you may be facing using the Training Camp App Journal.

09.01.2022 In Base Phase, you'll be working your entire body and targeting multiple muscle groups with high reps and longer durations to build your base fitness as we progress through our 6 week Training Camp. Keep the intensity up and aim for that red zone in your Boxing rounds. Keep your hands up, move your feet and don't stop till you see that red light!

08.01.2022 What more can be said about this absolute 12RND legend. The first person to hit 100 workouts The first person to hit 200 workouts Now the first person to hit 300 workouts ... Well done you absolute legend Melissa Sweet! You are an absolute inspiration to many. Here’s to heading on to your 400th workout

08.01.2022 CENTURION ALERT Welcome to the hall of fame Georgie @the_wilsons What an amazing inspiring 12Rnder. Georgie shows up most morning with baby and pram in toe, jumps in and smashes a big workout. ... We couldn’t be prouder to welcome her to the 100 Club joining with hubby Lee. Congratulations Georgie - here to hitting your 200

08.01.2022 AFL stars Levi Greenwood and Taylor Adams take you through why they train at the 12Rnd fitness Train like an athlete, book your free trial now - 0436422770

08.01.2022 HOW AMAZING ARE OUR 12Rnd MEMBERS This Christmas hamper was generously donated by @iga_noosa_outlook The winner of the hamper was our wonderful @nicmag100 who completed 36 workouts in 23 days - INCREDIBLE EFFORT - But instead of taking her prize Nicole decided to donate the hamper to fellow 12Rnder @stacynicole_ (picture) who runs a centre for victims of domestic violence. The prize will be donated to a well deserving family in need this Christmas ... Thank you IGA Noosa Outlook and Nicole Maggs This community is like no other

08.01.2022 SHE HAS DONE IT Just the same way she continues to creep up the MEPs leaderboard and push out ahead most months @trish.whitehead.37 has creeped past 100 workouts without us seeing it. Closer to 150 workouts Trish somehow got past our computer system alert and continued on before we saw it. ... Already a true 12Rnd Legend Trish is a national winner of Training camp a member of the month and continues to lead the MEPS board most months What else can be said but CONGRATULATIONS to you Trish for SMASHING 100 workouts here at 12Rnd Coolum. It’s certainly going to be a fast turn around to join the 200 crew

08.01.2022 Absolutely Nothing compares to the vibe our 12RND'ers bring to the club floor. We are so proud of every single member who passes through our doors every day. There is no doubt we have the BEST fitness community around . Your commitment to being the best version of yourself, getting fitter, stronger and healthier (and having the best fun doing) it is what makes our trainers day. We are PUMPED to see everyone smashing out the last two weeks of training camp and seeing what 2021 has waiting for everyone here at 12Rnd Coolum

07.01.2022 This week we enter our STRENGTH Phase - where the reps drop and the weight increases. Throughout your workout, challenge yourself to lift heavier than usual. It's important that you constantly challenge your body to push further, in order to avoid plateauing and continue seeing results. However, make sure you utilise the correct form and technique to avoid risk of injury.... Our member KIANI @she_andthree (pic) has now dropped around 20kgs since joining us here at 12Rnd Coolum and had huge increases in muscle development by simply sticking to the 12Rnd system Remember, we're here to help! Need a different set of weights than what's on your round, let us know! Or if you need help ensuring your form and technique are correct, we'll come over. Check out our blog post on the benefits of strength training: https://12rnd.com.au/blog/the-benefits-of-strength-training/

07.01.2022 Each Training Camp, our members complete Fitness Benchmarks to test their Athletic Capacity across 3 key areas with corresponding exercises. The first benchmark is the 1 minute, 20 second Rower Sprint, to test anaerobic conditioning, next will be power and muscle endurance. Today we complete the 1:20 Row, next up is the 3 min Dball clean and press and we finish off the the 15Cal Ski Erg. In all these we put in max effort to achieve our best result. Who will hit a PB this week?

07.01.2022 Awarded - BEST NEW GYM NATIONALLY To help you get started on your 2022 goals we have rereleased our BIGGEST EVER discounted membership offer First month of unlimited training at HALF PRICE No joining fees... No contract options Professional standard boxing gloves Free Sports Nutrition Shopping list and Meal plan Free Welcome pack and member tag True UNLIMITED training with No class times or restrictive timetables Act now! Beat price rise. Limited offer - ONLY A FEE DAY REMAIN!!! Last remaining memberships for 12Rnd Coolum Come along to Coolum’s ONLY scientifically designed, Athletic performance training facility that guarantees best possible full body results DM us here or Call 0436422770 or simply Hit the link below (and in bio) https://12rnd.com.au/club.html?club=Coolum

07.01.2022 FACT: There is no "one size fits all" cookie cutter plan that works for everyone. Getting the results you want takes trial & error. Comparing yourself to a fitness influencer, insta-model or anyone else is a waste of time & energy - in fact an idea is to unfollow them so to not draw comparisons and focus on your own results. Practice a bit of self-care or work towards being a better version of YOU. At 12RND we always say that this self-care/fitness journey is always you Vs... you. Your benchmarks, your bio-scans, your goals, your journey with the full support of a TEAM surrounding and encouraging you You are the only person on the planet with your DNA & that’s pretty fricking awesome Here at 12Rnd - we fight as ONE

07.01.2022 Every day, without a doubt, our coaches look forward to coming into the club to see our smiling Coolum 12RND’ers fighting through their workout. Your commitment to your training makes our day and seeing your results is the reason we do this. Thank you for always making what we do so special. Shoutout to our Coolum 12RND'ers, we can't wait to see you for your next workout!

07.01.2022 Get ready for another power-packed Live Boxing Masterclass with our co-founder and four time world champ boxer, Danny Green! If you haven't had the chance to catch our past Live Masterclasses with Danny, they're not to be missed. Learn how the pros do it as Danny takes you through a boxing workout you can do from home. How to watch:... LIKE our Australian Facebook Page - 12RND Fitness (facebook.com/12rndfitness) Tune in on tonight, Tuesday 15 September at 6pm AEST No equipment required, just you!"

07.01.2022 CONGRATULATIONS You've made it to 'Fight Night'! After 6 weeks of Training Camp, you will be feeling stronger, fitter, faster and better than ever. This was no easy feat, and you did it. You have gone the distance, adopted that "winning mindset" and become a champion.... It's no secret our members are fighters, and in a battle of You VS You, you've found victory! Look back and reflect on your journey, know that you've come so far, and remember to keep fighting for your goals! It's almost time to announce our 08 // Training Camp International Winners! YOU COULD WIN // A $1,500 FLIGHT CENTRE VOUCHER + A TRUE PROTEIN PRIZE PACK (valued at $355) Submit your entry to [email protected] to be in the running to WIN! Please ensure that your entry includes: Full Name DOB Email Address Before + After Photos (front, back and side) Before + After Benchmark Testing results Before + After Body Composition Scans Your "What Are You Fighting For?" Goal Entries must be submitted to your club by Thursday 17th December, and will be announced on Monday 21st of December! We are so excited to see the transformations you've experienced and we encourage you to share your journey with our community to inspire others!

06.01.2022 Thanks to @yoga.with.jordan for her amazing yoga sessions this morning. Best thing for those sore muscles marking halfway through the 6 week training camp.

06.01.2022 It's WK02 of Base Week and we've been seeing a sea of Red and Yellow on the Myzone Screen! In Base Phase, challenge yourself to keep the intensity high from start to finish of your workout. Keep your hands up, move your feet and don't stop till you see that red light! When you stick to the formula, you're guaranteed to see results! ... @12rndcoolum

06.01.2022 With a HUGE thanks to @iga_noosa_outlook we are launching The Christmas Hamper challenge throughout December. We know times have been tough this year so we wanted to give back and keep you motivated. To keep you motivated all the way up to Christmas Day members will be training hard throughout Dec to try and win this AMAZING hamper valued at over $100 for their Christmas Day celebrations . Other 12Rnd prizes also up for grabs and In house mini Christmas challenge...s on in the gym, December is looking like it will be one of the most exciting and fun months of the year. Who can complete the most workouts in December and take out these awesome prizes? Starting this Tuesday 1st We are staying motivated and smashing it here at @12rndcoolum

06.01.2022 A quick shout out to our amazing coaches lead by Keiran Whitehead (w) Daniel Ulyate Yik Ka Kamila de Almeida & Meg Hungerford (who only just left us) We are so lucky at 12RND Coolum to have such a fabulous crew of performance coaches to support our community. We know that the 12Rnd members adore each and everyone of you and are grateful for the early mornings, late nights, training and support that you provide them on a daily basis ... As owners we thank you for all your hard work and amazing efforts. Each of you bring something special and together you make our club the fabulous club that is 12RND Coolum. This year has been the hardest year placed upon the fitness industry ever. You have helped Create not just the best gyms in the area but one of the best fitness facilities in the nation so thank you for all your hard work in 2020 #notjustagym Bring on 2021

06.01.2022 "We have two lives, and the second begins when we realize we only have one" - Confucius Move your body, your mind and your soul every day. With Coolum 12Rnd Legend Clay Nicoll

05.01.2022 As we near the end of WK03, it's important to slow down and reflect on how far you’ve come. Regardless of what you did this week, don’t be hard on yourself and keep moving forward. Remember, it’s a 6 week challenge, not a sprint, focused on long-term change and maintenance. Commit to you and your better self, and we will be there in your corner to support you every step. That’s what it means to be a 12RND’er.

05.01.2022 There are many ways to make EXCUSES, but there is only one way to make RESULTS

05.01.2022 Oh HEY 2021!!! We can’t wait to see you all back in the club, refreshed after the holiday break & hope you're ready to get stuck back into your training. Setting goals for the New Year can seem daunting. Often resolutions feel unattainable & challenging. When setting your resolution, break it down into smaller goals. For example, if you want to achieve a 30" Box Jump, set smaller height goals that will ultimately assist you in achieving the main goal! Ensure that your goa...l is attainable but will still push you out of your comfort zone. Don’t forget to set a goal to complete at least 2 of our 6 week training camps to boost your results and keep motivated. Here at 12Rnd Coolum we always have something new and exciting just around the corner to keep you on track The first day of the new year is a great time to write down your goals and set your intentions for 2021 (W) Coolum 12Rnder @shara_lyn_williamson

05.01.2022 Today we say a HUGE CONGRATULATIONS to @kay_ml2 for smashing 100 workouts here at @12rndcoolum Kayla is a solid part of our 9am crew, She comes in most mornings, goes hard, lifts heavy and gets it done Here’s to hitting your 200 next up.

05.01.2022 At 12RND, we have #NoFixedClassTimes // Our workout is designed to replicate the physical demands of a 12 round championship fight - there's 12 rounds, 3 minutes each, with 30 seconds rest in between. Each round is signalled by a Green light and buzzer. As soon as you arrive for your workout, get your gloves, pick a round and get started on the next Green light - it's that simple. Check out our huge crew smashing their early training session this morning ... With Christmas and New Year fast approaching, it's never been a better time to join the fight. Get your first workout free by texting 0436422770

04.01.2022 Beneath the physical transformation is the shift in mindset. Boxing not only has the ability to condition your body, it can condition the mind, when you activate your brain to be ~ in the zone ~ during bagwork and padwork, it's like a form of meditation that can help to improve clarity and focus. What are you fighting for? #TrainLikeaFighter

04.01.2022 Each challenge, we are blown away by the amazing transformations we see from our members. Congratulations on all of your hard work! A massive thank you to all of who participated in the 08 // Training Camp. We are so honoured to be a part of your health and fitness journey. After reviewing all of our entries across the globe, our panel of judges have decided, AND THE WINNERS ARE...... Amy from @12rndwaggawagga and Troy from @12rndbirkdale! Both Amy and Troy took on the Training Camp like fighters and smashed their benchmarks, displaying tremendous improvements in their overall physical, mental and athletic performance. In just 6 weeks, Amy has lost 9.3kg, with an overall body fat loss of 9.4%, and a muscle gain of 0.4kg. She beat every single one of her initial benchmark scores, including an 8 rep gain to a total of 50 x Push up Into Clean and Press with a Deadball! Meanwhile, Troy lost 7.9kg, dropped 7.3% body fat and gained 0.5kg of Muscle. He also smashed his benchmarks, demonstrating massive improvements in his athletic performance. We look forward to sharing more insights into our winners and their journeys in the coming weeks. Mark Your Calendars! Our 09 // Training Camp starts on February 1st 2021!

03.01.2022 Put your hands together - Another member has got 200 workouts HUGE CONGRATULATIONS to the weapon herself Naomi Coburn for smashing her 200th workout Always giving it 100% and always pushing her own boundaries, we are so proud of this legend for smashing 200 sessions here at 12Rnd

03.01.2022 Did you know there’s only 48 days until Christmas Well it’s not too late to get in shape, and guess what, this is how excited you’ll be after joining our team! We love every single one of our members and are obsessed with getting you results, whilst having a bucket load of fun! It’s been one hell of a year, so treat yourself by getting into fighting shape with this special offer ... Join now and you will receive- First week FREE UNLIMITED training with a coach FREE health and wellness seminars Be part of our 6 Wk Training Camp Access to our Training Camp App Nutrition Guidance & Recipes One on one boxing pad work Science based training Expert training and guidance No class times or restricted timetables For more info DM us today or click link in our bio. We can’t wait to see you soon

03.01.2022 Our purpose is to deliver the best possible sense of community, comradeship and belonging mixed with the most attractive aspects of sport and combined these with the convenience, accessibility, value, expert support and science based intelligent programming. .. We have identified the reasons that motivate an individual to take control of their fitness and the barriers that may stop them. We have developed and environment where the incredible proven results are an additional ...benefit to the pure enjoyment of the workout. .. We are changing the way the world views a fighter. 12Rnd allows every single person to train like a professional athlete and fight for what they believe in and who they are. What are you fighting for? Are you ready to join the areas No1 fitness facility? Hit the link in the bio or text 0436422770

03.01.2022 NEXT WEEK WE BUDDY UP!! From Monday to Saturday next week we spread the love. Bring a Buddy for a FREE WORKOUT to experience the 12Rnd difference We can’t wait to meet your friends and family members for an awesome workout all next week and you never know - you might just start them on an amazing fitness journey to get them in the best shape of their lives this summer ... TAG YOUR BUDDIES BELOW and let them know about their FREE workout coming up next week

02.01.2022 CHRISTMAS WEEK WORKOUTS!! We have absolutely no intention of taking our foot off the gas with our training and results As we lead into Christmas Eve this week we have some awesome workouts and events to keep those results coming. ... 1. Our Christmas hamper prize for most workouts achieved in Dec will be drawn on Wednesday, so keep up those sessions 2. We have a very special Christmas Eve workout planned for Thursday 24th 5-9am Normal hours all the way up to Christmas Eve means you can keep your progress and momentum going this week. See you there team

02.01.2022 Have you ever thought about training with us here at the 12Rnd but you still aren’t sure. We wanted to share with you what our members think about training with us here at 12Rnd Coolum. Here is just a few of our reviews we have received over several platforms . With a full 5 star rating on ALL platforms you can rest assured you are in for THE BEST fitness experience on the coast. ... Check out just a few of our reviews here, then send us a DM to book your free trial.

02.01.2022 Why choose 12Rnd Fitness? No Fixed Class Times No restrictive timetables Performance coach with every workout ... Added value Boxing, functional + Strength training Burn up to 800 calories in under 45 minutes Scientifically designed workouts for better results 4 x 6 weeks challenges every year - FREE New coaching screens on every round Free health and wellness seminars Better value for money and greater convenience The best fitness community on the coast Call today to secure your free trial 0436422770 or hit the link in the bio

02.01.2022 You can’t beat Benchmark week - @sheradyn_functionalnutrition absolutely CRUSHING the 15 cal Ski Erg. Last benchmark is up today - jump in and let’s smash some PBs What was your score?

02.01.2022 What a start to the 6 week training camp. The gym has been a FULL of 12Rnd legends absolutely smashing their workouts and hitting goals with benchmarks and new PBs. Remember 12Rnd has -... No restrictive timetable No class times No need to book Better value for money Better convenience Best full body results Let’s keep this awesome momentum going 12Rnders Best community on the coast

01.01.2022 MEMBER PROFILE Meet Nicole Maggs Nicole is a regular in the gym and is in most day smashing her workouts. She certainly knows how to have fun in the gym whilst also giving 100% to every single training session. We couldn’t be prouder of a Nicole as she continues along her inspirational fitness journey here at @12rndcoolum ... Going to the gym is something I look forward to everyday since joining 12RND. I joined 12RND about 14 month ago and I’m addicted. I struggled to keep motivated at other gyms due to their repetitive nature . I’m 51 and keeping on top of my fitness is super important to me. My strength and endurance has improved and I like what I see in the mirror. At 12RND Each round from 1-12 has a different set of exercises that are updated daily. There is unfortunately not enough space on this post for all the things I love about 12RND so here are just a few... - Birthday Burpees, Four, 6 week fitness challenges a year (free),the Personal trainers, boxing,dress ups, Centurion t-shirts, friendly competition and my 12RND family. Nicole If you see Nicole in the gym be sure to come up and say Hi

01.01.2022 YEAH THE BOYS!!! Two 12Rnd Legends have smashed the 300 It’s a HUGE congratulations to @blake7_77 and @justinzabenko for smashing their 300th workout each. ... Both are our first ever males to hit this milestone so here at coolum. Two of the most entertaining blokes you will meet and a solid part of the early morning crew these legends train hard and certainly have 12Rnd blood in their veins. Well done champions and here’s to hitting 400