Code 5 Fitness in Balgowlah, New South Wales, Australia | Sport & recreation

Code 5 Fitness

Locality: Balgowlah, New South Wales, Australia

Phone: +61 410 271 292

Address: 26/28-34 Roseberry St 2093 Balgowlah, NSW, Australia

Website: http://www.code5.com.au

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• Gym/Physical fitness centre

25.01.2022 The key differences between RDL’s and conventional deadlifts

25.01.2022 We are running a 21 Day Motivation Challenge and it is 100% online! Don’t let Covid-19 be your excuse to stop! Be coached, trained and motivated virtually!! This will be the motivational kickstarter you need! What you'll receive: Coaching call.... 21 days of access to our virtual training timetable. 3 educational segments focused on motivation, goal setting and gratitude. 21 day motivational challenge e-book. And the cost of the challenge is just $49! Click the link to register!! https://bit.ly/21daymotivationchallenge See more

24.01.2022 We LOVE our Tuesday squat day in our strength and conditioning classes! Technique and form is everything when we coach our classes. Our top 3 tips for squats 1. Stance just outside shoulder width and feet slightly pointed out 2. BRACE YOUR CORE ... 3. Thinking about spreading the floor apart making sure your knees aren’t caving in! See more

24.01.2022 HAPPY Friday to you all Almost another week down and we can’t thank you enough for all your constant support! We love seeing so many new faces in the gym and of course our OG’s! If you’d like to get amongst some big smiles, lift some weights with us by your side, and get the heart pumping in our cardio classes, hit the link below for a FREE trial!! https://www.code5.com.au/

24.01.2022 High PROTEIN Overnight OATS If you like oats, this is a must try! It is super efficient, leaves you feeling fuller for longer and it’s good on the go! Ingredients: 30g oats tsp chia seeds... scoop of vanilla OR choc protein powder 150mls unsweetened almond milk sprinkle some cinnamon to taste add in your favourite fruit! Banana works really well along with strawberries and blueberries! leave in fridge to grab on the go in the morning! It can last up to 3 days, add the fruit in fresh so it dosent go soggy! See more

23.01.2022 Keep HUSTLING through the rest of the week Live video coming next Monday all about protein! Keep an out

23.01.2022 The average Aussie will gain 1-3kgs over the Christmas/New Year period! Lucky we will be open right the way through! If you’re not training and need to get into it, jump on board for a trial now https://www.code5.com.au/

22.01.2022 Carbs AREN’T a killer....

21.01.2022 Beach session went down this morning Get involved in our Myzone madness month! https://www.code5.com.au/

21.01.2022 CLIENT SPOTLIGHT Meet Morgan! AKA the best sourdough baker Morgan is one of those people that walks in the room and lights it up. Her smile and friendly personality is infectious! We love having you apart of our code 5 team Morgs and are super proud of the results you have achieved so far! Have a read below of Morgans time here with us so far ... Having joined many gyms over the past 10 years this is the first one that has enabled me to get consistent results, accountability from the trainers and I have also made some great new friends as well. It’s a tough workout, it changes everyday and no matter what time you go the trainers will make sure you train to the best of your ability. There is all walks of life here so you don’t have to feel uncomfortable or out of place, the training is designed so you can go as hard or as easy as you feel on the day. I highly recommend Code 5 if your looking for results and a great place to train! Morgan Clementson

21.01.2022 Hey guys Here is a super quick/ easy choc crackle recipe that includes protein!! It will definitely help those cravings at night Ingredients: Dry -... 1 big cup of XO crunch scoop of protein ( I like choc with this but vanilla would work too! ) 1/3 cup almond meal 1 1/2 tablespoons of Cacao powder Wet- 1 1/2 tablespoons rice malt syrup 2 tablespoons coconut oil 3 tablespoons almond milk ( or milk of choice ) I would recommend after been put into patty pans, a drizzle of dark choc on top OR a sprinkle of salt for that extra mouth water! Freeze for an hour and try one!! See more

21.01.2022 MEAL PREP Your nutrition plays just as big of a role as your training does! https://www.code5.com.au/

21.01.2022 How to UP your protein As we know protein is extremely important for muscle growth, muscle repair and to help retain muscle! But not only this, it keeps up fuller for longer which will in the long run help us stay on track of our goals if we do tend to over eat! An easy way to find our roughly how much protein you should be consuming in a day is the calculation of - 2.2 x your body weight. A few different ways we can get your protein goals in a day:... - Have protein with every meal. - At least 20-30 grams a meal. - Meal prep. High protein foods: Without pointing out the obvious of consuming protein shakes, a few different high quality protein foods include: - Eggs - Chicken / lean meats - Cottage cheese - Tuna/fish - High protein yogurts (chobani ,yopro) - Lentils - Seitan - Tofu - Chickpeas See more

21.01.2022 Dinners for the week under $50!! If you’re wanting to get your meals sorted for next week, get in before tomorrow (Wednesday) to have your meals prepped ready to go first thing Monday morning They will arrive at our Balgowlah gym, for any more information or details send us a DM https://www.thehungersolution.com.au/code-5-fitness-meals/

20.01.2022 Squatting into hump day Warrior session was haarddd this morning We are loving these warmer sweat sessions!!!

20.01.2022 RECOVERY TIPS WITH COACH James Asensi

20.01.2022 Bootcamps are underway Get apart of the community again, hit the link below to stay on top of your training WHILST enjoying it before the gyms REOPEN https://blpt.wufoo.com/forms/p1t2odk51qz2b7f/

19.01.2022 FRIDAY I hope everyone has an awesome weekend! REMINDER, our outdoor bootcamps start Monday morning! If you’re interested in training outside, perfectly in time for summer! Hit the link below for a FREE month and we will be in touch https://bit.ly/FREE28day

18.01.2022 You can expect some of these in your strength session today Strength is all about slowly progressing! With our ‘Ab roll out’, mark how far you’re going and try match or beat it next time! Let us know below if you’d like to see a video on how to properly do this awesome core exercise

18.01.2022 weekend is almost here Another great week of training almost done! Here is a fantastic quick ‘n’ easy weekend treat for those late night movies! Let us know if you give it a try * use sugar free mayple syrup if you desire!

18.01.2022 Coach James brining us his top top when it comes to motivation When it comes to motivation, seeing results is a huge part of it! Making sure you’re tracking your weights is massive if you’re serious about getting stronger Keep kicking goals for the rest of the week team

18.01.2022 COVID COME BACK GIVEAWAY We have 50 FREE 1 MONTH memberships up for grabs Be warned though numbers are limited per gym so get in fast... What you get in the month trial is: Unlimited training Goal setting session Meal plans Accountability Coach Unlimited virtual classes DM US NOW! PS- There is no obligation to join the gym after the month. PPS- You must be a *NEW* client to get this offer This offer will only be valid for 4 weeks as of the 15th of June. *4 weeks training starts as of 15th June* https://bit.ly/50FREECODE5

18.01.2022 MONDAY MOTIVATION!!! Lets kick start the week and schedule yourself in for 3-5 sessions this week! If you need an extra push get a mate to check in on you and see how your'e going!!... If you are struggling with motivation or knowing what to do hit the link below and give our 7 day free trial a go!!! https://bit.ly/7dayfreebalgowlah

18.01.2022 Coach James Asensi Had a chat with Aly about her progress and her time so far in our Strength and conditioning program

17.01.2022 Quick, easy healthy dinner done in under 15 minutes Let us know if you try this one out!

17.01.2022 2 simple cues to think about when doing your pushups! shoulders over your wrists eyes in line with your fingertips

16.01.2022 ’s to Ankle Mobility

13.01.2022 FIX YOUR FORM ON YOUR SWINGS! 2 simple super effective cues to start thinking about when doing your swings If you feel pain in your lower back or fee like you aren’t feeling it in the right muscles have a watch of this! hips go back NOT Squatting! finish with your glutes locked and not hyperextending your back in the process!

13.01.2022 6 WEEK 'COME BACK' CHALLENGE Stop waiting to start your come back, get involved today! Starts Monday, August 10th.... https://bit.ly/6weekchallengecode5 See more

13.01.2022 Top Tips To Strip Bodyfat

12.01.2022 Coach Tenzin hitting us with a awesome motivational tip for your Tuesday!

12.01.2022 Our team not only work hard but they train hard. They are dedicated, passionate and some of the most genuine and caring people we guarantee you’ll ever meet. We all LOVE what we do and feel privileged that we are given the opportunity to spend time with you legends day in, day out and assist you in transforming your life. WE ARE CODE 5

11.01.2022 Our coaches wrapped up the week with a huuuuge team session! As you know community is something we live for at Code 5 and we know it starts from the topOur coaches love pushing each other to do their best and be the best version of them self! TEAM WORK MAKES THE DREAM WORK

11.01.2022 Wow there's lots of 5's isn't there... We we want to give you 25 days of training for only $5! So simply put your details below and we will be in touch to get you set up... Just so you know this is what you get: - Goal setting session... - Accountability coach for the 25 days - Access to our meal plans & e-books - Unlimited access to our classes Also theres only 25 spaces at this insanely cheap rate so get in quick! https://bit.ly/3jrvTiX

10.01.2022 Christmas is almost here, here is a healthy treat you can add into your foods!! Granola Ingredients - cup Real Maple Syrup - cup Nut or Seed Butter*... - 1 tsp Vanilla Extract - tsp Salt - 1 tbsp Cinnamon - 2 cups Rolled Oats (not Instant), Gluten-Free if necessary - cup Pumpkin Seeds - cup Slivered Almonds - cup Walnuts - cup Unsweetened Coconut Flakes - cup Dried Fruit or Chocolate Chips of Choice (Optional) Method - Preheat the oven to about 160 degrees Celsius. Add the Maple Syrup, Nut/Seed Butter, Vanilla Extract, Cinnamon, and Salt to the base of a large bowl. Whisk until evenly incorporated. - Pour the Oats, Pumpkin Seeds, Almonds, and Coconut into the bowl and fold them into the wet mixture, until all pieces are evenly coated. Transfer this mixture to a greased or lined baking tray and press it into a thin, even layer using a spatula. - Bake for 20 minutes on the bottom rack of the oven, then remove and use a spatula to toss/flip the granola. Return to the oven and bake for an additional 6-7 minutes, then remove. - Immediately sprinkle the Chocolate Chips or Dried Fruit over the Granola, using a spatula to gently toss the mixture. If you’d like the Chips to completely melt, stir them a bit more until they melt completely. Let the Granola and Chocolate cool completely on the tray before removing. - Serve as desired; store leftovers at room temperature or in the fridge (recommended for crunchier granola) for up to one month.

10.01.2022 Code 5 Fitness team in the lifeline surf classic This weekend at Queenscliff Beach Saturday morning at 8:00 am Ham will lead the team to victory and raise money and awareness for the awesome charity lifeline! Our goal for this event is only $3,000. If you can help by donating we would really appreciate it. ... It costs $27 to answer at lifeline and you can donate with the link below! http://bit.ly/lifelinecode5

09.01.2022 WEDNESDAY WARRIOR Our partner based workout that will leave you feeling accomplished Who is ready for this session today?

09.01.2022 First week BACK and it was all smiles Happy Friday dream team!

09.01.2022 With the weather getting a little cold and wet we know how tough it can be to get out of bed on those rainy morning. It’s so important to remember your WHY! Here are some of our best tips to help you keep and stay motivated during the colder months! MAKE A PLAN. Just as with most things, setting out a plan to your goals is a great way to stay motivated PRE BOOK. All you’re sessions for the week should be scheduled and look at them like a meeting you couldn’t miss. ... BE PREPARED. Have everything ready the night before. Make sure your gym clothes, sweat towel and water bottle are ready to go as soon as you get up ACCOUNTABILITY. Find yourself a training buddy and plan your sessions for the week. This won’t only keep YOU accountable but someone else as well. REMEMBER YOUR WHY. When in doubt, remind yourself why you started in the first place. You only ever regret the workout you didn’t do. Don’t finish the day wishing you had’ve done that session

09.01.2022 HAPPY FRIDAY We are so lucky to be able to do what we love everyday thanks to our amazing members! Setting goals and helping with your training is what we are here for! have you set your goals for the week? ... Why not set a goal of coming down for a free 7 day trial? www.code5.com.au/free-trial/

08.01.2022 The go ahead we’ve all been waiting for We are finally able to hold our bootcamps from this Friday ( the 15th ) it you are interested please fill in this link below!!! https://blpt.wufoo.com/forms/p1t2odk51qz2b7f/

08.01.2022 28 DAY BOOTCAMP CHALLENGE IS HERE Boxing Circuit Training Beach Sessions!... It’s only 28 days you’ve got nothing to lose ... but WEIGHT! If you want serious results during November get in FAST! Get your FREE MONTH access with the link below! https://bit.ly/FREE28day

08.01.2022 Are you finding it hard to keep on top of your posture while in Isolation? Three simple tips to keep your posture in check If you have anything you find is helping you, make sure to leave a comment below and let us know your tips!

07.01.2022 Thankyou so much Sal for your kind words about our new online transformation program!! Sally is a long term member with us down at Code 5 and we love having her now onboard with us online, continuing her training and keeping the positve vibes

07.01.2022 Complete this 5 Minute Booty Burner, anytime of the day!! 5 exercises- 30 seconds on each, 2 time through. 1. squat pulses 2. donkey kicks 3. Glute bridges... 4. lying leg raises 5. Frog pumps See more

06.01.2022 WEEKLY WORKOUT CHALLENGE GET INVOLVED FROM THE COMFORT OF YOUR OWN HOME - The aim of this workout is to complete as many rounds as possible within a 20 minute time frame. Set a 20 minute timer and let’s get moving! You must complete the reps of each exercise before moving onto the next. Keep a count of how many rounds you complete as this will be your score. ... - HAND RELEASE PUSH UPS - chest + stomach must touch the ground, hands released from the floor and straight back up to locked out elbows (if needing regression - down on toes, hand release and up on knees) - BURPEES - chest must touch floor, full standing position + clap over head - SQUATS - hip must be parallel to knees (or lower) Post your rounds completed and/or video in your stories or posts on insta and FB and don’t forget to tag usTIME TO GET SWEATY See more

06.01.2022 PANCAKES Ingredients - 1 cup oats - 1 cup egg whites - 1 cup fat free cottage cheese... - tsp vanilla - tsp ground cinnamon Method 1. Blend all ingredients in a blender 2. Pour batter cup at a time onto a skillet and cook pancakes both sides until done 3. Add berries and low-calorie syrup to the top

06.01.2022 YOUTH CLASSES We are LOVING these kids classes! Little Warriors ages 6-11 & Our Code S&C ages 12+ Click the link below if you’re interested!!... https://blpt.wufoo.com/forms/pxg5ocb1sljfpl/

05.01.2022 Hey team! Here is a SUPER easy nutritious meal that is sometimes forgotten about... BRUSCHETTA Ingredients that serves 4 slices: 4 tomatoes ... 1 clove of garlic Red onion diced, as much as you desire! Basil leaves 4-5 chopped up ( again personal preference ) salt pepper can also add balsamic vinegar or some olive oil! about 120 cals per piece! BREAD: I go with Bread thins or ‘ pizza bruschetina ‘ bread ( both from Woolies )

05.01.2022 WEEKLY WORKOUT CHALLENGE GET INVOLVED FROM THE COMFORT OF YOUR OWN HOME - SWIPE AND SAVE... The aim of this workout is to complete it as fast as you can without losing form on any of the exercises. 3 reps of everything then 6 of everything then 9, 12, 15 then back down to 12, 9, 6, 3. - SQUATS - hips must be at least parallel to knees or as low as mobility allows - SHOULDER TAPS - in a high plank position squeeze your glutei and don’t let your hips move. One hand at a time tap your opposite hand to opposite shoulder. - LUNGES - 90/90 with your legs your back knee must touch the ground or it is no rep. - BICYCLE CRUNCH - shoulder blades off the ground drive your opposite elbow to opposite knee making sure you fully extend your straightened leg. Post your time completed and/or video in your stories or posts on insta and FB and don’t forget to tag usTIME TO GET SWEATY See more

05.01.2022 We know the InBody scan can be pretty daunting sometimes! BUT it’s really the best way to see where you’re at and where you want to be with your body composition! Just 3 benefits of the scan below! You can track your progress over time, seeing how far you’ve actually come from your very first scan to your recent one! calculates your weight, muscle mass, body fat in Kilos and %, visceral fat etc.... keeps you accountable and motivated seeing where you are at with your body composition! See more

05.01.2022 TRAINER TIP Feeling your S.A rows in the right muscles! If you’re just getting into your strength training and struggling to feel your rows in the right muscle group, have a watch of this video and I’m sure you’ll get something out of it!

05.01.2022 How is it Friday already I hope everyone who came this morning to the ‘fire Friday’ session loved the new format as much as we loved running it! enjoy the grand final weekend team and make sure to move your body!!

04.01.2022 WARRIOR WEDNESDAY One of the harder sessions of the week but definitely not one to miss! If you want a free trial click the link below https://www.code5.com.au

04.01.2022 Jack hitting us with his number 1 motivational tip for your Monday Tag a friend that needs to hear this! It’s a good one

03.01.2022 Another week of training DONE You guys make our early mornings 10x easier! Thankyou all for being a bunch of legends If you’d like to get apart of the team, hit the link below for a FREE trial! https://www.code5.com.au/

03.01.2022 We are running a 21 Day Motivation Challenge and it is 100% online!! Don’t let Covid-19 be your excuse to stop! Be coached, trained and motivated virtually!! This will be the motivational kickstarter you need! ... What you'll receive: Coaching call. 21 days of access to our virtual training timetable. 3 educational segments focused on motivation, goal setting and gratitude. 21 day motivational challenge e-book. And the cost of the challenge is just $49! Click the link to register!! https://bit.ly/21daymotivationchallenge

03.01.2022 12 months free membership Congratulations to Carl Pymble! We will get in touch to organise your next 12 months of getting as fit, strong and healthy as humanly possible!... Thankyou to everyone who entered the draw, if you didn’t win but wanted to trial us out please just click the link below and we will be in touch to organise a free trial https://www.code5.com.au/

02.01.2022 Top tips for the ski erg!

02.01.2022 Running towards the weekend like So close we can’t taste it

02.01.2022 Our trainers went HARD today in our group session today We get together at the end of every month for a massive sweat sesh! Swipe for the workout

02.01.2022 YOUTH CLASSES Kids classes have well and truly kicked off! Little Warriors ages 6-11 & Our Code S&C ages 12+ Click the link below if you’re interested!!... https://blpt.wufoo.com/forms/pxg5ocb1sljfpl/

02.01.2022 Oh boy we are still recovering from yesterday’s Warrior But how good was it! One of the best sessions of the week that's for sure! Warrior is designed to push you to your own limits! Want to come down and see what all the fuss about Warrior is? easy! Click this free trial link below... https://www.code5.com.au/ See more

02.01.2022 WEEKLY WORKOUT CHALLENGE GET INVOLVED FROM THE COMFORT OF YOUR OWN HOME SWIPE AND SAVE... An EMOM stands for every minute on the minute and it’s when you begin a prescribed number of reps of an exercise at the top of a minute and then rest for whatever time you have left until the next top-of-minute. The harder you work to complete the target reps the more rest you get until the start of the next minute. Repeat 5 times! - INCHWORMS - keeping your legs straight walk you hands from your toes into a high plank position. Do 1 push-up then walk your hand back to your toes, stand up straight and repeat. - BUTTERFLY SIT UPS - soles of your feet together perform your sit up motion. Ding tips must touch behind your head and in front of your toes each rep. - BURPEES - chest to floor then just back up and clap above your head. - MOUNTAIN CLIMBERS - in a high plank position drive your knees one at a time towards your chest. Make sure you shoulder stay locked over your wrists. SQUATS - hips must be at least parallel to knees or as low as mobility allows Post your video in your stories or posts on insta and FB and don’t forget to tag usTIME TO GET SWEATY See more

02.01.2022 Friday calls for some Bloopers and a laugh! behind the scene of some videos this week of the Code 5 coaches and there not so smoothe sailing moments Enjoy your weekend!

02.01.2022 Find your calorie deficit!

02.01.2022 YOUTH CLASS If your kid or anyone you know who is 12yrs + and would like to start learning basic compound movements, get some exercise in during the week and meet a bunch of new friends whilst doing it then this is it!!! Fill the link below shorturl.at/hqEFY

01.01.2022 Happy Friday Bally team Don't forget we have online virtual classes each weekend to start your weekend off the best way Stay smiley and safe

01.01.2022 HAPPY Friday Have the best weekend, hope you all are kick starting your weekend with something you love doing! 7 day FREE trial below to try us out https://www.code5.com.au/

01.01.2022 HUGE WEEK FOR OUR STRENTH AND CONDITIONING LEGENDS! We have just wrapped up our full week of testing! Here is just a little clip of only a few of the smashing results this week We are so proud of everyone for giving it a good crack, keep up the hard work and consistency in this next 12 week block ... The way our testing runs at the end of every 12 week block include: warm up, mobility and bar warm ups Then we will test the movement on the day for a 3 RM. Daily breakdown. Monday = Bench Press 3 RM Tuesday = Squat 3RM Wednesday = A Killer , max cals On Assault bike in 1 min, max chin ups and 1 min max push up test. Thursday = Deadlift 3RM If you’d like to get involved in this or any of our training hit the link below for a free trial! https://www.code5.com.au/