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Anytime Fitness

Phone: +61 2 8783 7711

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25.01.2022 Hip Thrusts = #fitness #anytimefitness #bootygains #afhoxtonpark

25.01.2022 Shaun smashing arm day with some Cable Curls & Tricep Kickbacks

23.01.2022 Personal Trainers - We are looking for YOU Want to join the biggest personal training team in Macarthur? We are now hiring! We are looking for stand-out, career focused coaches looking to either begin or enhance their future as a fitness professional. ... Run your own business & do things your way. Work alongside dedicated coaches, mentors & managers with vast experience. Access the most extensive development program in the industry to help you advance your career. Utilise a competitive rental build-up phase & flexible business model to build your client base. So what are you waiting for? Email your CV and cover letter to [email protected] to apply.

23.01.2022 Well done to our Member Kie for smashing out 2 new PB’s! 70kg on Bench and a huge 110kg in his deadlift #afhoxtonpark #fitness #PB #benchpress #deadlift #pt

22.01.2022 Know someone in need of a workout or struggling to get a friend to train? Don’t worry, We’re here to help! Refer a friend this September and you will BOTH receive 4 weeks FREE!!... Come and see us in club or contact 8783 7711 to find out more. #afhoxtonpark #referafriend #strongAf #exerciseismedicine #gymsaresafe

22.01.2022 Have you checked your ATF Rewards points? Every day you work out, you earn a point. These points can be redeemed for FREEBIES such as t-shirts, gym towels, drink bottles and so much more. Be rewarded for every workout you do! To check your points login to atfrewards.com with your email and FOB key number. It’s super simple.

22.01.2022 TECHNIQUE TUESDAY // CABLE LAT PULLDOWN @kelvintran.fitness Who’s ready for another how NOT to do VS how to ACTUALLY do? ... I’m a huge fan of this variation of the lateral pulldown because I can feel my lats activate a lot better as compared to using the straight bar. It’s a great addition to you back days But I often see this performed incorrectly, with common mistakes including: Excessive swinging Using too heavy of a weight, resulting in ‘flying’ Leaning back too much To perform the cable lat pulldown CORRECTLY, focus on: Turning your elbows forward as you go down Squeezing your armpits together to activate and engage your lats Give these a go in your next back day and let me know how you go!

22.01.2022 NEW CLUB HOURS We listened to you all and have extended our Friday-Sunday hours! HAPPY TRAINING #afhoxtonpark

21.01.2022 Are you a qualified Personal Trainer? Whether you're looking for your foot in the door or are a seasoned professional looking for a change, we have the right opportunity for you. - Work in an autonomous role where you have the freedom to run your own business & build your own client base. - Have the opportunity to run Group Training and be paid to do what you love.... - Have access to the most extensive development program in the industry, all accessible online, exclusive to Anytime Fitness Macarthur. - Utilise a competitive rental build-up phase & flexible business model to build your client base.- If this sounds like an opportunity you can't pass up, send your CV and cover letter to [email protected] and our Personal Training Manager will be in touch.

21.01.2022 Smaaashed Tricep Dips x Push-ups

20.01.2022 Happy Birthday September Babies

20.01.2022 Last Month Of Winter DONE Well done to all of our top Users for getting it done even with the cold weather Will you crack the list for September ... #afhoxtonpark

20.01.2022 We all love an upper bday kind of day

19.01.2022 Can’t make it in before 9pm to take advantage of our One Day Sale? Don’t worry we’ve got you covered, use the link below to join online! http://bit.ly/2v9Rdz2

18.01.2022 HOW TO DEADLIFT & SQUAT // PART 1: THE HIP HINGE @kelvintran.fitness Welcome to Part One of a three-part series on How to Deadlift & Squat I got heaps of requests to do the deadlift and squat for Technique Tuesday, so here it is in a more in-depth series! ... Today’s focus is on the HIP HINGE Why are we learning about this when we want to learn to DEADLIFT & SQUAT? The Hip Hinge is an essential movement to learn as it helps position your body in a way which will allow you to perform the deadlift and squat PROPERLY Here’s how to perform the hip hinge: 1 Stand with your feet slightly wider than shoulder-width apart, and point your toes out. 2 Brace your core (think about pushing your belly out) and squeeze your butt cheeks together. 3 Shift your weight to your heels and push your hips back - think about tipping your shoulders down to the floor while doing this. 4 Make sure that your back remains in a neutral position and that you’re not hyperextending (arching and curving) your back. It’s definitely useful to do this movement in front of a mirror or try record yourself so you can see what you’re doing. 5 Squeeze your bum and bring your hips forward to return to the top. TWO EXERCISES which you can do to practice to hinge are the: Wall Bump Banded Hip Hinge Give these a go and practice these! You’ll thank yourself for it Part Two: The Deadlift will be coming tomorrow Do you have any questions or need further guidance? Don’t hesitate to contact me, I’m more than happy to help!

18.01.2022 BIG NEWS! We have loaded a heap of giveaway prizes into the ATF Rewards Instant Win game! Simply login to www.atfrewards.com/memberlogin to play! If you don't win today, try again tomorrow! Prizes change daily!

18.01.2022 Challenge your limits and reward yourself along the way! For every day you train with us, we reward you through ATF Rewards. Visit atfrewards.com and login with your email and FOB number and see which milestone you’re up too next!

18.01.2022 THATS RIGHT! WE ARE 24HRS AGAIN As of Friday the 23rd our club will be operating 24hours, 7 days a week! ... We appreciate everyone’s support during these times, Thankyou for being so understanding and patient #afhoxtonpark #anytimefitness #strongaf

18.01.2022 NOVEMBER TOP 10 Well done to everyone who made the top 10 for last month! One more month left of 2020. Let’s Finish It Strong

17.01.2022 HOW TO DEADLIFT & SQUAT // PART 2: THE DEADLIFT @kelvintran.fitness Welcome to Part 2 of the How To Deadlift & Squat Series! ... If you haven’t already, make sure you check my last post on how to hip hinge That hip hinge is really important if you want to get the deadlift movement right! You’ll see in the first video some common mistakes which I see when people perform the deadlift. Ultimately, making these mistakes means that you’re not allowing your body to lift the weight as efficiently as possible, causing you to put more effort into lift the weight than required. So how do you deadlift properly? 1 Place your feet with your toes pointing slightly outwards under the bar and think about the bar cutting your feet in half. This is generally a good space away from the bar to allow you to lower yourself down to grab the bar. 2 I like to start standing up as it allows me to hinge my hips to go down. You don’t want to squat down to the bar, but rather hinge those hips and then bend your knees just a bit more so that your arms can reach the bar. 3 Grab the bar just on the outside of your legs with your palms facing inwards. 4 Take a deep breath, squeeze your armpits and hold your breath. Brace your core (push your belly out) and prepare yourself to lift the weight. 5 Drive your feet into the ground while keeping your back neutral and do the opposite of that hip hinge. Drive your hips forward and squeeze your bum to lock out your deadlift. 6 Hinge your hips while keeping your back neutral to initiate the movement back down. As the bar comes down past your knees, you can bend your knees to allow the bar to come back down to the ground. I hope this really assists you in helping you learn how to deadlift for the first time, or to improve your form. If you have any questions or need some feedback on your form, please don’t hesitate to DM me!

16.01.2022 Wishing everyone a Safe and happy holidays Members WILL have 24/7 access

16.01.2022 Did you work out today? Great stuff! You earnt an ATF Rewards point. The more you earn, the closer you will be to your next milestone which means more rewards! Comment below if you were in club today.

15.01.2022 MEMBER SPOTLIGHT8KG WEIGHT LOSS // 4 MONTHS TRANSFORMATION Sam is the first transformation up for the year Sam has been training with @kelvintran.fitness for 4 months now and has achieved:... 8kg weight loss - seen especially in her face and torso More confidence in herself Increased strength and muscle gain A set routine for training Healthier habits, especially with diet and food These are HUGE achievements considering that she has never stepped foot in a gym before until last year. How did she achieve this progress? Sam put herself out there and took everything I gave her like true CHAMPION She stayed consistent and NEVER MISSED A SESSION She LISTENED and FOLLOWED her program This is what you can achieve if you STAY CONSISTENT, WORK HARD and NEVER GIVE UP Sam - well done You’re a true trooper and you rock up every session, ready to give it your best. Every session with you gives me joy, knowing that you keep making incredible progress. I can’t wait to see where 2021 takes us! Next stop is... <80kg

15.01.2022 TECHNIQUE TUESDAY // ASSISTED PULL-UP @kelvintran.fitness - The Assisted Pull-Up is a great exercise to do if you’re looking to work up to a bodyweight pull-up ... Adding these to your back days also work as a great finisher and I’ve found that pull-ups really help build and grow width in your back. BUT you’re not exactly meant to look like a dolphin or fish when doing these... SWIPE to check out how to ACTUALLY do the assisted pull-up. This can also be transferred to bodyweight pull-ups. Lean back and push your shoulders forward Pull yourself up, using and squeezing your back Come all the way back down - #afhoxtonpark #anytimefitness #pt #backgains

15.01.2022 ARE YOU LACKING FULL CHEST DEVELOPMENT @kelvintran.fitness While the flat bench is a great compound movement for building strength and size, I have found that the incline dumbbell press has also helped in further developing the size and shape of my chest ... I have found that the incline of the bench has helped target and contract the ‘upper’ portion (clavicular head of the pectoralis major) of the chest and the anterior deltoid Keep note that while you’re performing this movement (or for any movement for that matter), push for full range of motion to achieve full contraction of the muscle COMMENT below your thoughts on this exercise and what you think about the ‘upper’ and ‘lower’ chest I know there are some passionate opinions about this topic - #chest #chestday #chestgains #exercisetips #exercisehacks #bodybuilding #bodybuilder #gym #gymexercise #gymhacks #gymmotivation #strength #pecs #powerlifting #powerlifter #personaltrainer #pt #afhoxtonpark

14.01.2022 Little update on our girl Samantha, lost another whopping 6kg in 10 weeks! #anytimefitness #fitness #afhoxtonpark

14.01.2022 Tomorrow is our ONE DAY SALE! Today is the last day to secure your spot to get $0 Joining Fee (Save $99) & a bonus $250 Kickstarter Pack. Limited to the 1st 30 people to pre-register online! Visit anyf.me/sa4 to secure yours now! $250 Kickstarter Pack Includes... Training Gear Pack 1 x Personal Training Session 1 Months Access to A-team Small Group Training 2 x Passes for your friends ($50 value each) Tailored Training Program & Anytime Fitness Workouts APP See more

14.01.2022 The best project you’ll ever work on is you. Check your points today, claim the latest reward and see how close you are to your next milestone! Login at atfrewards.com ATF Rewards

14.01.2022 Ooh look at that back girlll #backday #throwback #girlswholift #strength #gains #gymmotivation #afhoxtonpark #gymsaresafe #exerciseismedicine

13.01.2022 HOW TO DEADLIFT & SQUAT // PART 3: THE SQUAT @kelvintran.fitness Welcome to the final part of the How to Deadlift & Squat Series! ... You’ll see a few common mistakes in the first video there (although just a little dramatised...) It’s easy to make these mistakes when you’re unsure about the correct technique, and especially about hinging those hips! That being said, if you haven’t watched Part 1 of these series, make sure you go back and watch that video first as it is foundational in learning how to squat Now, squatting with the barbell is definitely a step up, so I do recommend squatting without any weights first, especially if you’re trying to learn to squat for the first time. If you’re trying to fix your form, try dropping the weight to a more comfortable level, or even start with just holding a dumbbell in between your hands. So how do we actually squat PROPERLY? 1 Stand with your feet just wider than shoulder-width apart with your toes pointed outwards. Depending on your level of mobility, your feet may be a bit more closer or wider. I recommend adjusting and see how you feel. 2 Take a deep breath, and then hold it, bracing your core (push your belly out). This will help keep yourself stable and support your back when you squat. 3 Hinge your hips back and let your hips guide the movement down to the floor. Hinging your hips properly will help keep your back in a neutral position. 4 Come as far down as possible. If you feel like you are struggling to go deeper into your squat, there may be some tightness present which is limiting your mobility. Stretching can really help with this. 5 Drive your feet into the floor and bring yourself back up! I really hope that this series has helped you learn or improve your deadlift and squat! If you have any other suggestions, please let me know and I’ll try my best to do something for it! As always, if you have any questions, DM me and I’ll be more than happy to help!

13.01.2022 Have you been thinking about starting your career in Fitness? Study with us at our Oran Park campus. The December Early Bird offer with AIPT will save you $500 off your course price and for December ONLY - AIPT are offering 12 month payment plans with just a $100 deposit! Group Fitness units and 3 x Short Courses also INCLUDED. Get your journey started for just a $100 deposit this week by contacting [[email protected]] - RTO#3236.

13.01.2022 TECHNIQUE TUESDAY // BICEPS CURLS - @kelvintran.fitness Back with another Technique Tuesday Let’s have a look at the... BICEPS CURLS... Again, another movement which is commonly performed wrong So how do you ACTUALLY perform the biceps curls? SWIPE to find out Keep elbows locked in place Avoid swinging your elbows Squeeze biceps at the top of the movement Keep tension in the arm as you bring the weight down Give these a go for some cannonball biceps! @anytimefitness_hoxtonpark @anytimefitnessaustralia #personaltrainer #pt #bicepscurls #biceps #arms #armsday #gym #gymday #gymmotivation #gyminspiration #gymlife #afhoxtonpark

12.01.2022 OFFER EXTENDED TILL THIS SATURDAY! ONLY 10 LEFT! Get $0 Joining + $250 Kickstarter Pack Visit Anytime Fitness Hoxton Park today or reserve a spot using this link below anyf.me/sa4... #healthyAF #strongAF See more

12.01.2022 TECHNIQUE TUESDAY // TRICEPS EXTENSION @kelvintran.fitness Happy Tuesday! Hitting y’all with a Technique Tuesday today, featuring the...... TRICEPS EXTENSION This is a great movement to grow your triceps, however, is also a movement which I often see performed wrong So how do you perform the triceps extensions correctly? Bring your elbows just in front of your ribs Keep elbows locked in place Bring the cable down and squeeze triceps Hope everyone has a great week! - #anytimefitness #tips #advice #pt #personaltrainer #afhoxtonpark #hoxtonpark #gym #gymtips #gymadvice #bodybuilding #hypertrophy

12.01.2022 Happy birthday November babies

11.01.2022 Member Shaun Curling off the long weekend #anytimefitness #fitness #afhoxtonpark #curlsgetthegirls

10.01.2022 Create your own login to the Member Zone on ATF Rewards. It makes it super quick and easy to access your points and benefits. You can now save the login to your smartphone for quick access! Visit www.atfrewards.com.au/memberlogin/ to create your login now.

10.01.2022 MEMBER SPOTLIGHT Hey everyone - this is Kie! Kie is in the film industry, with experience in photography, videography and editing - if anyone needs any mad shots, feel free to reach out to him @kie_lay Kie has been training with PT @kelvintran.fitness for just 4 weeks, but we’ve already been able to see some amazing progress!... PT Kelvin first approached Kie at the gym to help correct his deadlift form They’re now working together to get Kie where he wants to be! Kie’s goal is body recomposition. He wants to get lean and shredded in time for summer, while also building strength and muscle. In just 4 weeks, Kie has: Lost close to 3kgs Improved his technique in the squat, bench and deadlift Increased strength in all exercises Achieved greater muscle growth, particularly in the chest as seen in photo 2 Become more confident at the gym and as a person holistically While there’s still some way to go, We’re super proud of what Kie has been able to achieve in just 4 weeks. He has put his head down, followed his program and pushed through the tough times. Well done Kie! DM @kelvintran.fitness NOW if you want to learn more about how to achieve similar results #transformation #journey #bodyjourney #bodytransformation #progress #bodyprogress #bodybuilding #clientspotlight #gym #weightloss #weightlossjourney #weightlosstransformation #afhoxtonpark

10.01.2022 Smashed your training session? Celebrate it with ATF Rewards!

10.01.2022 IT'S FINALLY HERE! TODAY IS OUR MASSIVE ONE DAY SALE We're here from 9am till 9pm There is no better time to get started with over 250 worth of savings That's right for today only $0 Joining Fee... Starter pack including bag, towel, drink bottle and lanyard Intro personal training session Exclusive access to the Anytime Workouts App with over 1,100 workouts Gift cards to pass on to family and friends Access to our ATeam timetable 24hr access key to over 500 clubs Australia wide!! Hurry don't miss out! TODAY ONLY Message us on our socials or call the club on 8783 7711 to secure your spot Or join online using the link http://bit.ly/2v9Rdz2 See more

09.01.2022 YES THATS RIGHT! 3 DAY SALE! Contact the club on 8783 7711 to find out more

09.01.2022 Dave stepping his way into a new year of Fitness

09.01.2022 Strength is progressing #anytimefitness #fitness #afhoxtonpark #strength

08.01.2022 4 Morning Stretches To Help You Start Your Day Who else here likes to stretch every morning? PT @kelvintran.fitness is a really big advocate for stretching every day, especially in the morning ... While sleep is AMAZING , your body is in the same position for over 6-8 hours at night. This can cause a lot of tightness and tension to build up and this can become a problem over time. That’s why I love doing a series of stretches in the morning. I personally have very tight legs, so my stretches are very focused on my lower body. I think setting some time apart to stretch in the morning not only prepares me physically for the day, but also mentally too. So here are 4 stretches which can help you start your day: 1 Glute Stretch 2 Lunge Stretch 3 90-90 Stretch 4 Butterfly Stretch Make sure to give these stretches a go to help you start your day right!

08.01.2022 Sarah’s already knocked 2kg off her overall goal in the last 3 weeks! You go girl #girlpower #anytimefitness #afhoxtonpark

08.01.2022 What better motivation than being rewarded for working out? Every time you train with us, you earn points and we reward you for it. Simply login at atfrewards.com to check your points. You only need your email and FOB number.

08.01.2022 WE ARE HIRING Are you a qualified Personal Trainer looking for an opportunity to do what you love? Anytime Fitness Hoxton Park is the place to do it. We are looking for our next Personal Training superstar. If this sounds like you, send your resume through to [email protected] and our Personal Training manager will be in touch.

07.01.2022 TOP 10 USERS FOR OCTOBER It’s been a bumpy ride this year, who will finish strong for the final months of 2020?

05.01.2022 Ending the week with some Back and Biceps #anytimefitness #afhoxtonpark #fitness

04.01.2022 TECHNIQUE TUESDAY // CABLE LAT PULLDOWN - Who’s ready for another how NOT to do VS how to ACTUALLY do? I’m a huge fan of this variation of the lateral pulldown because I can feel my lats activate a lot better as compared to using the straight bar. It’s a great addition to you back days ... But I often see this performed incorrectly, with common mistakes including: Excessive swinging Using too heavy of a weight, resulting in ‘flying’ Leaning back too much To perform the cable lat pulldown CORRECTLY, focus on: Turning your elbows forward as you go down Squeezing your armpits together to activate and engage your lats Give these a go in your next back day and let me know how you go!

04.01.2022 Train harder. Train longer. Become stronger. ATF Rewards helps make working out a habit. Visit atfrewards.com to check your points and claim your next reward.

03.01.2022 Every goal is made up of smaller goals. Celebrate your success with ATF Rewards! What reward are you working toward? Comment below!

02.01.2022 Last chance to take to take advantage and refer a friend Have anyone in mind? Contact the club now on 8783 7711 #anytimefitness #afhoxtonpark #fitness

02.01.2022 Training every day? Be rewarded! We reward our members through ATF Rewards. Members can automatically earn points when they train. Login to atfrewards.com.au to check your points today, claim the latest reward and see how close you are to your next milestone.

02.01.2022 3 REASONS WHY YOU NEED TO BUILD YOUR SHOULDERS @kelvintran.fitness 1 YOU LOOK BETTER Broader, wider shoulders for both males and females help achieve a ‘small waist’ physique. Ultimately, building your physique is all an illusion. If you have bigger shoulders, it can help in making your waist look smaller.... 2 YOU GET STRONGER Your shoulders are heavily involved in a wide range of movements, particularly push movements. Developing strength in your shoulders can help build strength in a variety of push exercises, including the bench press. 3 YOU FEEL BETTER Who wouldn’t feel better when they look good and are strong?! Definitely give this shoulder press variation a try The Alternating Dumbbell Shoulder Press places your shoulders under greater time under tension, helping progressively overload those muscles What’s your shoulder routine like?! COMMENT BELOW - #shoulders #bouldershoulders #variation #exercisevariation #shoulderpress #bodybuilding #hypertrophy #strength #bulk #lean #cut #bodybuilder #powerlifting #powerlifter #gym #exercise #fitness #health #gymlifestyle #gymmotivation #gymideas #exerciseideas #personaltrainer #pt #personaltrainertips #ptadvice

02.01.2022 ATF Rewards has just launched its Instant Win game! Simply login to www.aftrewards.com while training and try your luck! Daily prizes available #atfrewards #instantwin

01.01.2022 Let’s celebrate! Congratulations to our Anytime Fitness members who have reached a new ATF Rewards milestone! Remember to tag ATF Rewards in your rewards posts so they can celebrate with you!

01.01.2022 ATF Rewards is a loyalty program designed to give members more. EARN POINTS for working out and be REWARDED! Jump on to atfrewards.com today to check your points and redeem your rewards!

01.01.2022 MEMBER SPOTLIGHT 120KG SQUAT PR Instagram, say hello to Pia as you can see, Pia is strong. Very strong - Pia Started with PT @kelvintran.fitness in October, with the goal of losing fat, building muscle and getting stronger. ... In just over 2 months, Pia saw significant changes, including: Feeling significantly stronger in and outside of the gym Greater confidence in the gym and overall Better mood and mental health Feeling fitter and healthier We also worked on some old injuries which flared up once we started training, particularly in her shoulder which she no longer feels pain or pinching Here is Pia’s last session of the year where we decided to test her PR on squats. You’ll see: 1 120kg 2 110kg 3 100kg Let’s get a big round of applause for the amazing effort which Pia has put in such a short time To Pia - You’re one amazing person Pia. Keep pushing through and keep grinding. There are gonna be a lot of tough days - but you’re no stranger to that. As a mum with two young kids, juggling work with gym, all my respect goes out to you. Seeing your joy and happened when you hit those milestones make what I do so worth it. I can’t wait to see you back next year - @pia_machara @kelvintran.fitness

01.01.2022 ADD THIS ONE TO YOUR LEG DAY PT Kelvin with his client Taylah smashing it on the Leg Press @kelvintran.fitness - This exercise is a great starter or finisher for your leg day and will definitely make you feel the burn ... - BOOK A COMPLIMENTARY PT SESSION WITH @kelvintran.fitness NOW #personaltrainer #pt #anytime #anytimefitness #gyms #gym #gymworkout #gymmotivation #gymtips #gymadvice #workoutadvice #motivation #inspiration #gymtime #gymlife #hypertrophy #bodybuilding #weightloss #fatloss #musclegain #strength #health #fitness #afhoxtonpark

01.01.2022 TECHNIQUE TUESDAY // LANDMINE ROW @kelvintran.fitness And here’s our first Technique Tuesday for 2021 ... The Landmine Row is a useful exercise to build and develop your back - but only if it’s performed correctly When performing the Landmine Row, make sure you: Start by hinging your hips and facing your chest to the floor Maintain a wide, stable stance Pull the bar back and squeeze your ‘armpits’ and shoulder blades together Happy lifting