F45 Training Rockdale in Rockdale, New South Wales | Sports & fitness instruction

F45 Training Rockdale

Locality: Rockdale, New South Wales

Phone: +61 402 711 710

Address: 21-25 King Street 2216 Rockdale, NSW, Australia

Website: www.f45training.com.au/rockdale

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• Gym/Physical fitness centre
• Sports & fitness instruction
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25.01.2022 M E M B E R T H U R S D A Y Meet MARGIE @brigieth29 She is a pocket rocket and is absolutely killing it. This is only her second week in #teamrocky #pocketrocket #welcometothecrew #lifechanging

25.01.2022 And just like that We are in Week 2 of the challenge H A P P Y M O N D A Y L E G E N D S @samuelmckeown_ii @ragulkannanb @villanda_j @intothewild_2021 Are you kicking goals and ticking them off your list with us? #teamrocky #45daychallenge #happymonday #kickinggoals #week2

25.01.2022 The smile says it all Its F R I D A Y....... #happyfridayeveryone @natscib H A V E A G R E A T D A Y

24.01.2022 T E A M R E D H O O D I E S Are in!!! Our A L L S T A R winners from C28 and in studio challenge can grab their winning hoodies now #greyongreyonwhite #allstar #hoodies #teamred #chickendinner

24.01.2022 DANIS NUTRITIONAL TUESDAY @nutrition_dani So this week is all about achieving the right ratio of macronutrients. Here is a brief recap. Macros are carbohydrates, protein and fats; in order to achieve desired results of muscle growth and weight loss they should be consumed in the following ratios per day: Carbohydrates 45-65% of daily calories... Fats 20-35% of daily calories Protein 10-35% of daily calories Benefits to track them and follow the ratios: * Lose stubborn fat * Maintain lean muscle mass * Keep your body satisfied * Make healthier food choices * Education on which food groups belong in each section to encourage better eating patterns * Overall health and well-being benefits from nutritious foods * Mental clarity Good luck this week team, stay on track and keep yourself accountable! Stay healthy! D x

23.01.2022 T h a t F R I D A Y Fe e l i n g When you are only 1.4 points away from hitting 70 POINTS on your LIONHEART @nickspicsnpuns #teamrocky #fridayfeeling #lionheart @ F45 Training Rockdale

23.01.2022 F R I D A Y F 4 5 R O C K Y F E E L S #volumeup One word to describe your F45 Friday feels? Tell us your word .... . . #F45Rockdale #MyF45Rockdale #Fitin45 #F45RockdaleFamily #JoinTheTeam #RockdaleFitness #F45Family #Family45 #MyF45Rockdale #Fitness #Health #HIIT #FunctionalTraining #FunctionalFitness #HealthyLiving #45DayChallenge #Challenge #FitnessChallenge #ExerciseChallenge #TakeTheChallenge #F45Challenge #f45rockdalechallenge See more

23.01.2022 S M I L E I F Y O U H A V E G U N S L I K E M I K E @michaelchristo__ All day everyday.... living his best life Happy HUMPDAY peeps. Suns out guns out

23.01.2022 C28 45 DAY CHALLENGE W I N N E R @carney_bridgette *big fat applause* Bridgette, you legend. Look at you!!!... Weight lost -4.6kg Muscle gained +1.1kg Fat mass lost -5.9kg InBody score up +7 points My reason for joining F45 and doing the challenge was to set a new goal and feel good again. Most of all I wanted to improve my mental health, losing body fat and getting fit again was a bonus. It was one of my best decisions I’ve made. I feel great and most of all I’m the happiest I’ve been in a long time. My friend @angedobson inspired me to join the gym again. I was focussed on my goal and I couldn’t believe the result. When I heard that I had won the challenge I was in shock! Thanks to all of the trainers that pushed me and for making me laugh you’re all amazing! F45 is now my new second home I’ve learned the most important things in reaching my goal is focus, discipline, food prep & train consistently. Amazing results @carney_bridgette The team a super proud of you!!! Well done

22.01.2022 F R I D A Y C R E W What a morning so far legends. Look out PM peeps. A T H L E T I C A us on fire today!!!

22.01.2022 S U N D A Y S T R E N G T H D A Y @ljavz & @jessica_romaannn keeping it real and staying strong!!! We see you smiling Jess I T I S A L O N G W E E K E N D ! Enjoy legends...... stay cool and classy

21.01.2022 Taking it BEHIND THE SCENES on F.R.I.Y.A.Y I am so proud of our training crew for stepping up once again. The work in cleaning and procedural changes they have undertaken to ensure we are covid safe in 2020 is UBOVE and BEYOND. Appreciation

21.01.2022 Its not too late to sign up to our 45 Day Challenge 45 Days unlimited training 45 Days of meal plans and recipes 45 Days of support Perfect time to make a change ... Message us today See more

21.01.2022 Always making sure we are ready for take off Who you gonna call? #ghostbusters Sadie and her cleaning lady Thanks @lilyc51 for helping out with the pointing (and cleaning) . . .... @carlitos.elrey #F45Rockdale #MyF45Rockdale #Fitin45 #F45RockdaleFamily #JoinTheTeam #RockdaleFitness #F45Family #Family45 #MyF45Rockdale #Fitness #Health #HIIT #FunctionalTraining #FunctionalFitness #HealthyLiving #45DayChallenge #Challenge #FitnessChallenge #ExerciseChallenge #TakeTheChallenge #F45Challenge #F45RockdaleChallenge See more

21.01.2022 DANI’S SUPER DOOPER NUTRITIONAL TUESDAY TIPS @nutrition_dani To help you with the first week of challenge, today’s post will recap on macronutrient ratios at meal time. It’s important to incorporate the 3 macronutrients during any meal time, for various reasons; weight loss, nutrient absorption, lowering insulin spikes and boosting metabolism.... The 3 macronutrients include: 1. Carbohydrates- FOOD: grains, starchy vegetables, beans, dairy products and fruits. Calories = 4 per gram. 2. Fats- FOOD: Oils, nuts, avocado, meat and fatty fish. Calories = 9 per gram. 3. Protein- FOOD: Eggs, poultry, fish, tofu and lentils. Calories = 4 per gram. The recommended macronutrient distribution averages: 4565% of their calories from carbs 2035% of their calories from fats 1035% of their calories from proteins I recommend tracking your macros on a app, such as my fitness pal. You log the foods you eat and they will give you a macro and calorie breakdown. Very simple to use. Good luck this week! Stay on track and be healthy! D x

21.01.2022 DANIS NUTRITIONAL TUESDAY @nutrition_dani This weeks superfood is the perfect go to snack.... NUTS! Although nuts are high in fat, most of the fat is monounsaturated fat, as well as omega-6 and omega-3 polyunsaturated fat; which are the healthy ones. They are also a good source in fibre and protein. Not to mention an ideal addition to a healthy meal and an easy got to snack.... Nut options include: almonds, pistachios, pecans, walnuts, cashews, macadamia, brazilian, hazelnuts and peanuts; all providing a vast array of beneficial vitamins and minerals, but overall nuts provide the following health benefits: 1. Vitamins and minerals including magnesium and Vitamin E. 2. Aid prevention of chronic diseases enabling longer life span. 3. Assist in reduction of high cholesterol and lowering blood pressure. 4. Reduce cancer risk. 5. Regulate blood sugar levels. The best way to consume nuts is naturally & minimally processed. The recommended daily intake of nuts is one serving per day (30g) or 1/3 of a cup. Stay healthy and enjoy! D x

21.01.2022 T O M O R R O W 4 5 D A Y C H A L L E N G E Are you in? Contact us now for more info its going to be E P I C #teamrocky #45daychallenge #epic #lifechanging

20.01.2022 E M P I R E I S B A C K What a start to the week!!! So good to have this class on again. L O O K O U T P M C R E W Tell us what you thought of the E M P I R E session this morning Team?

20.01.2022 People who exercise regularly tend to do so because it gives them an enormous sense of well-being They feel more energetic throughout the day, sleep better at night, have sharper memories, and feel more relaxed and positive about themselves and their lives. ... And its also powerful medicine for many common mental health challenges. Regular exercise can have a profoundly positive impact on depression, anxiety and more. It also relieves stress, improves memory, helps you sleep better, and boosts your overall mood. And you dont have to be a fitness fanatic to reap the benefits. Research indicates that modest amounts of exercise can make a difference. No matter your age or fitness level, you can learn to use exercise as a powerful tool to feel better. Its been a hell of a year so far. If any of this resonates with you come and check out our Team for a FREE trial we would love to help you. Message us and we will get you moving.

20.01.2022 We love a good start to the week! The grind! All smiles today. What a beautiful weekend, now its back to business. H A P P Y M O N D A Y C R E W @andresmicolta14

19.01.2022 Fun Fridays Big smiles for the long weekend #f45training #f45challenge #f45community #smile #gymlife #fitness #community

19.01.2022 You know what rhymes with Monday? CHALLENGE Welcome to Day 1 of the first 45 Day Challenge for 2021!!!! Who food prepped yesterday? Are you craving a coffee already? @samuelmckeown_ii is all smiles for Monday morning madness

19.01.2022 M O N D A Y V A R S I T Y @adonisdj #thegrind #45daychallenge #mondayvibes

19.01.2022 TEAM TRAINING #vroomvroom @pictonkartingtrack What a day with the P.E.R coaching crew!! #bestcrewaround #lifechanging #gokarting

19.01.2022 F R I D A Y R O C K S T A R S It’s almost the long weekend. What a wicked week we have had. Classes are pumping. Challenge body scans. Happy people. Sweaty faces. Have a great day everyone. We love our Rocky Fam

18.01.2022 F R I D A Y V I B E S Time to shake it up a little with the old (but still brand new spankers) RB HANDLES M O N T B L A N C T h e n e w f a v o u r i t e ? Look out PM CREW #teamrocky #montblanc #cardioandresistancetraining #fridayfeels

18.01.2022 H U M P D A Y M O T I V A T I O N It isnt always easy being consistent with routine in winter Something makes you get up everyday to train! What makes you get up and get the Team Rocky studio? @chrissykous

18.01.2022 DANI’S NUTRITIONAL TUESDAY @nutrition_dani CONGRATULATIONS F45 CREW ... It’s time to celebrate the end of challenge and all your hard work..... BUT before you do, there is something you should know.... You still need to be conscious of consumption vs expenditure of calories. Dont worry, I’m here to help! Slide across to see some common alcohol beverages and there calorie information. Enjoy them, you’ve worked hard, but keep on track! Stay healthy! D x

18.01.2022 ALWAYS bring your best Leave Nothing . . . @chris_ferles @gords_ @biancaslaveski @vanessaslaveski

16.01.2022 M E E T J E R O M E Super lucky to have @hiijerome join our team. He is an experienced F45 Trainer across NSW snd VIC and.... he is a professional athlete Jerome has played professional rugby union in NZ for the Blues, the Brumbies and has also played in South Africa and Japan ... He loves a laugh but will also make sure the training gets done. He loves technique and getting people to reach their full potential. Jerome will be hitting the studios at Rocky and @f45_training_peakhurst this week so say hi! Fun facts about Jerome... he is always wearing funky socks! And he LOVES music so expect some wicked tracks to hit the studio soon. Welcome to TEAM PER!

16.01.2022 H U M P D A Y What a week so far legends! Classes are epic. F I R E S T O R M T O D A Y Everyone is killing it right now! Smiles all around guys! We are pumping

16.01.2022 CHALLENGE DAY Girls putting in the effort this morning ! #f45challenge #f45training

15.01.2022 YUMMMMO Look whats cooking this week with our crew! There is no tricks here just good Whole Foods! ... If you have trouble knowing where to start we have pre ordered meals to purchase as an option or meals and recipes for EVERY SINGLE DAY OF THE YEAR! We are the whole package.

15.01.2022 T H U R S D A Y @alexandervalencia77 What a smile. What a day to be alive. It is G A I N Z day people. Get them. Get those gains. L I F T . .... . #F45Rockdale #MyF45Rockdale #Fitin45 #F45RockdaleFamily #JoinTheTeam #RockdaleFitness #F45Family #Family45 #MyF45Rockdale #Fitness #Health #HIIT #FunctionalTraining #FunctionalFitness #HealthyLiving #Challenge #FitnessChallenge #ExerciseChallenge #TakeTheChallenge #F45Challenge #F45RockdaleChallenge

14.01.2022 T H R O W B A C K #tbt To these two crazies LIVE in our lounge rooms. Two great coaches, part of an even better training team #teamworkmakesthedreamwork #teamtraininglifechanging #teamrocky

14.01.2022 H U M P D A Y S E L F I E @carolinelanglois #socialdistancing #F45Rockdale #MyF45Rockdale #Fitin45 #F45RockdaleFamily #JoinTheTeam #RockdaleFitness #F45Family #Family45 #MyF45Rockdale #Fitness #Health #HIIT #FunctionalTraining #FunctionalFitness #HealthyLiving #summersoldiers

14.01.2022 Appreciation Post for our ROCKSTARS! Milestones being hit Friends being made Training being FUN ... Now this is what being a COMMUNITY is about Just some of our legends that have been killing it !! Keep smashing those goals team

14.01.2022 H A P P Y F R I D A Y T E A M We are F A M I L Y. Loving our crew and our F45 Rocky Peeps . . .... #F45Rockdale #MyF45Rockdale #Fitin45 #F45RockdaleFamily #JoinTheTeam #RockdaleFitness #F45Family #Family45 #MyF45Rockdale #Fitness #Health #HIIT #FunctionalTraining #FunctionalFitness #HealthyLiving #Challenge #FitnessChallenge #ExerciseChallenge #TakeTheChallenge #F45Challenge #f45rockdalechallenge

14.01.2022 DANIS NUTRITIONAL WEDNESDAY (Not Tuesday) @nutrition_dani Ok team, so youre all well and truely into the fat burning phase of this challenge. Theres not long now to go and its important to maintain consistency and stick to the plan. To lose weight you generally need to reduce your calorie needs and this can cause you to feel hungry at times.... To help you through this, heres some tips on how you can reduce hunger: 1. Eat protein- make sure you are getting adequate amounts, dont skip it in a meal. This will help you stay full for longer. 2. Eat fibre- Fibre stretches the stomach, slowing emptying rate further releasing hormones telling your brain that your full. 3. Drink water- make sure youre getting your 8-10 glasses in. tip: drink 2 glasses of water before meals, this will reduced overeating. 4. Eat mindfully- slowly and in a relaxed environment. Eliminate distractions and focus on the food you are consuming. 5. Eat some dark chocolate- bitterness of dark chocolate is thought to reduce appetite (a few squares will do the trick) 6. Eat some ginger- along with some amazing health benefits like anti-inflammatory properties, reduction in muscle pain and inflammation; it also suppresses hunger. 7. Drink tea- obviously is has some caffeine so best not over indulge. Opt for herbal teas. 8. Sleep- adequate sleep can reduce hunger and protect against weight gain. Youve got this team! Not long now! Stay healthy! D x

13.01.2022 That sneaky look at my guns @andressa.sz.andrade @brookieblossom Straight back into it team. Long weekend is over Daylight savings is herrre!!!! It’s time to get them G A I N Z H A P P Y T U E S D A Y P E E P S

13.01.2022 4 5 D A Y I N F O N I G H T Wanna know more about the upcoming 45 Day Challenge We want Y O U Come along to our Information Seminar When: FRIDAY 14 AUGUST Where: F45 ROCKDALE STUDIO... Time: 7:15 - 7:30pm start Understand how to navigate the Challenge APP Learn insight on the 8 Week Challenge What to expect, How to succeed, and Learn all the tips and tricks To book your spot, go to your F45 Rockdale Training APP and add your name to the 730pm class on Fri 14 Aug FRIENDS & FAMILY WELCOME Please note we will have social distancing procedures in place See more

13.01.2022 SUPER DANI’S NUTRITIONAL TUE/WEDNESDAY Pre workout fuels Everyone’s nutritional requirements and preferences are different along with goals and priorities for working out; therefore meals or snacks before your workout will be different.... As a general guide you don’t need to actually eat much before doing a workout for 60mins or under, but if you train for two hours or more a day, a nutritional plan is suggested to ensure you replenish your body accordingly due to energy expenditure. If you would like to eat before exercise a snack is suggested 45 to 60 minutes in advance. Keep it small (think a palmful of carbs, a half palmful of protein, and a quarter palmful of fat). Below are a list of options high in protein, carbs and fats to help you build lean muscle: 2 hard boiled eggs cottage cheese topped with strawberries piece of fruit - kiwi, pear, apple rice cakes with peanut butter yogurt and berries slice or grain dense toast topped with banana berry or fruit smoothies handful of nuts Greek yogurt with oats coffee apple topped with peanut butter So many delicious options! Stay healthy! D x

13.01.2022 Anything is possible when you have the right people there to support you TRAINING COMMUNITY MOTIVATION SUPPORT! . . .... #F45Rockdale #MyF45Rockdale #Fitin45 #F45RockdaleFamily #JoinTheTeam #RockdaleFitness #F45Family #Family45 #MyF45Rockdale #Fitness #Health #HIIT #FunctionalTraining #FunctionalFitness #HealthyLiving #summersoldiers #45DayChallenge #Challenge #FitnessChallenge #ExerciseChallenge #TakeTheChallenge #F45Challenge See more

12.01.2022 Running into the final week of our 45 day Challenge. Working together to bring home the goals. Strength, fitness, improved health, happiness....Whatever your WHY was at the start of the challenge remember it now and use it as your FUEL to bring it home

12.01.2022 DANIS NUTRITIONAL TIPS Happy Easter! Here’s a little comparison of the Easter egg favourites. ... I say an egg is an egg, don’t overthink it, enjoy whichever ones your favourite. One day of eating eggs isn’t going to throw you off track. Did you know 1kg is actually 7,700 calories, so a few chocolate eggs won’t really affect you! Enjoy and Happy Easter! Stay healthy, D x

10.01.2022 WELCOME BACK F45 family, happy new year! DANI’S AMAZING NUTRITIONAL ADVICE IS BACK @nutrition_dani With the new year ahead and challenge quickly approaching, this week we all could use a reminder to get our health goals in check. There’s been lots of well deserved overindulging but it’s still important to get back in the health wagon via optimal nutrition and a balanced exercise regime; here’s why:... 1. Health: No surprise here; healthy foods provide us with essential vitamins, minerals and antioxidants. These all play a role in reducing the risk of disease whilst nourishing our bodies with nutrients to allow for optimal function and performance. Exercise works with nutrition to improve cardiovascular health whilst reducing likelihood of disease. 2. Mental health: Exercise reduces anxiety, depression whilst endorphins increase mood, improving self esteem and cognitive function. Nutrition improves mood and provides an overall healthier outlook. 3. Detoxification: Foods such as cruciferous vegetables, turmeric, garlic and beetroot all encourage detoxification via the liver improving overall health. Sweating via exercise is a way the body is able to expel toxins. 4. Gut repair: Gut health is extremely important; it mediates overall health in the body, connecting to all systems. Some TLC is required after a period of overindulgence; yogurt, kefir, kimchi, sourdough and kombucha are great nutritional options to restore gut health. 5. Weight loss: Both nutrition and exercise work together to achieve weight loss goals. You are what you eat, it’s as simple as that. You eat a donut you’ll feel sluggish and slow, you eat a carrot and you’ll be quick on your toes Let’s kick start our 2021! Stay healthy! D x

10.01.2022 THAT THURSDAY FEELING We love our Fit Fam! Especially our furry ones This is BENTLEY and he belongs to one of our members KATIE...... @dogsoff45 Look at that FACE DOGS of F45 .... . . #F45Rockdale #MyF45Rockdale #Fitin45 #F45RockdaleFamily #JoinTheTeam #RockdaleFitness #F45Family #Family45 #MyF45Rockdale #Fitness #Health #HIIT #FunctionalTraining #FunctionalFitness #HealthyLiving #45DayChallenge #Challenge #FitnessChallenge #ExerciseChallenge #TakeTheChallenge #F45Challenge #f45rockdalechallenge See more

10.01.2022 M O N D A Y V I B E S VOLUME MUST BE TURNED UP How about our superstar members who took part in last years PLAYOFFS.... we thought a trip down memory lane to start your Monday WE ARE READY FOR THE NEXT EVENT #teamper #f45playoffs

09.01.2022 R O C K Y M U S C L E @brotherf0rd Need we say more . . .... #F45Rockdale #MyF45Rockdale #Fitin45 #F45RockdaleFamily #JoinTheTeam #RockdaleFitness #F45Family #Family45 #MyF45Rockdale #Fitness #Health #HIIT #FunctionalTraining #FunctionalFitness #HealthyLiving #summersoldiers See more

09.01.2022 S A T U R D A Y Someone say rest day? These guys are just taking it easy this morning #toocoolforschool @intothewild_2021 @natscib @michaelchristo__ Resting? Or just chillin? H A P P Y W E E K E N D T E A M

09.01.2022 2020 has been challenging for everyone. I think everyone will agree that our training team have been phenomenal and have led by example. Never more has this been the case. Our very own Coach Caz has set herself a task for 2020 to run the Blackmores marathon. It was going to be her very first full 42km marathon. However Covid hit and the event was cancelled. So did Caz quit? NO! She kept training every single week for her very own marathon. It didnt matter if the event was ...on or not she was completing her goal. It all comes down to this Sunday where Caz will race her marathon. The Finish line is at Archibald Memorial Fountain Hyde Park at 11:00am We are so proud of your efforts Caz and inspired by your dedication. Smash the run out of the park!

09.01.2022 Do you need some motivation to just get started? Are you at home at the moment feel a bit mehThat’s the great thing about F45 ROCKY!!! Just 45 minutes of exercise and all we ask is that you turn up and we do the rest. Great coaches, great community, all your food plans and recipes and lots of fun

08.01.2022 It is official, F45’ers!! You are the most satisfied customers in Australia for the third year in a row! We are extremely pleased to announce that F45 Training has won the 2020Most Satisfied Customers Award in the Gym and Fitness Club category by national ratings and reviews site, Canstar Blue @canstarblue This award is a major accomplishment for F45 Training and the entire franchisee network as it substantiates what we already knowF45 Training is the best fitness netw...ork in the world. We want to extend our congratulations to the entire network for helping make this happen. It’s the third yearF45 Training has featured in the annual comparison research survey and it has triumphed over the others Furthermore, F45 Training scored 5 out of 5 stars in the following categories: Overall Satisfaction, Value for Money, Flexibility and Perks, Atmosphere, Staff Availability, and Equipment and Facilities . , . #F45Rockdale #MyF45Rockdale #Fitin45 #F45RockdaleFamily #JoinTheTeam #RockdaleFitness #F45Family #Family45 #MyF45Rockdale #Fitness #Health #HIIT #FunctionalTraining #FunctionalFitness #healthyliving #Challenge #FitnessChallenge #ExerciseChallenge #TakeTheChallenge See more

08.01.2022 DANIS NUTRITIONAL TUESDAY Week 1 challenge - DETOXIFICATION @nutrition_dani So this week is all about detoxifying our body, the process enables our body to remove toxins, thus improving health and promoting weight loss. ... There are some simple changes that can be made to help you detoxify your body: 1. Cut/ reduce your sugar intake 2. Hydrate- Drink water, no fancy drinks required. Kick start your morning with a glass of water and lemon juice, this will boost your metabolism. 3. Move your body- people who exercise regularly are shown to have less toxins in their body; it encourages circulation in the blood and lymph system. 4. Drink tea- full of antioxidants. 5. Eat your veggies, especially greens- these are key to liver detoxification. They encourage toxin removal, are full of nutrients and promote overall health. 6. Reduce environmental pollutants exposure- it is suggested you flush your nasal passages regularly, to reduce absorption of pollutants in the body. 7. Sweat it out - saunas stimulate your body's circulatory system and oxygenate your body's cells 8. Exfoliate youre skin- Skin brushing and oil massages will help exfoliate the toxins from your skin and refresh circulation. 9. Eat often- skipping meals will slow your metabolism, having regular nutritious and healthy meals will stop you from over consuming your calorie intake. Dont be hard on yourself, start with and few changes and gradually build up. Make it a lifestyle change not a quick fix. Stay healthy! D x @ F45 Training Rockdale

08.01.2022 SHRED FOR THE WED @tianaricca Whatever reason you’re looking for. We got your back and are with you every step of the way. T I A N A is getting married H A P P Y T U E S D A Y C R E W #shredforthewed . .... . #F45Rockdale #MyF45Rockdale #Fitin45 #F45RockdaleFamily #JoinTheTeam #RockdaleFitness #F45Family #Family45 #MyF45Rockdale #Fitness #Health #HIIT #FunctionalTraining #FunctionalFitness #HealthyLiving #45DayChallenge #Challenge #FitnessChallenge #ExerciseChallenge #TakeTheChallenge #F45Challenge #f45rockdalechallenge See more

07.01.2022 Better late than never. WINNERS ARE GRINNERS @ikushkaa @ael5390 E R I K A is our 2020 MVP. She 100% deserves this, sticking by us and being our cheerleader since day one, pre lockdown. Everyday, smashing her sessions and just being an all round superstar A M A N D A is Team Rocky’s 2020 MOST IMPROVED member. Absolute body composition changes are incredible. She has learnt so much about eating habits and training the right way. Amanda has shown true amazingness (that is a word now) CONGRATS GIRLS Let’s go 2021

07.01.2022 4 5 M I N U T E S That is all you need! Come in Train Youll love the feeling @adamzahr_ @_sarahawada #teamrocky #f45training #45minworkout

07.01.2022 Hey! It’s DANI’S NUTRITIONAL HUMPDAY (Not Tuesday ) @nutrition_dani F O O D S W A P S Over the next few weeks we will cover some options of swapping popular food choices with more nutritious, lower calorie versions.... This week we’re coving the most common snack options, something sweet and salty! Swipe right to see some better snack options! Stay healthy!

06.01.2022 H U M P D A Y A C H I E V E M E N T Check out superstar @chrissykous achieving her first unassisted box jump Legend status. Nice job Chrissy !! @carlitos.elrey #teamrocky #boxjumps #firstachievement

05.01.2022 Remember why you started H A P P Y S A T U R D A Y C R E W Week one down 45 Day Challenge Rock on legends @sonianaum loving the weekend feeling Looking good Sonia #teamrocky #saturdayvibes #lifechanging #rememberwhyyoustarted

05.01.2022 So 2020 has come to a close and we have started 2021 not quite as we expected... - Just when you thought I have got this..... plans got changed and life lost a little bit out of control again.... - You can sit at home and be overwhelmed by events or you can control your destiny and get your health and fitness journey back on track........ - This Challenge WILL SELL OUT because of our COVIDSafe restricted numbers. Don’t hesitate. Jump on board the best lifestyle fitness challenge in the area. It’s you vs yourself. There’s still time to win. Our Challenge gives you access to: Unlimited training Every single day we give you to MEAL PLANS and recipes. You can follow them, adapt them (we will show you how) or buy them ready made! We will help you create long term solutions and strategies towards food. Weekly ACCOUNTABILITY and check-ins from our coaching team. Let us help you work towards your goals. They will be SMART and we will be realistic. F45 LIONHEART heart rate monitoring while you train. Live Information SEMINAR to really show you the tip and tricks to make the most out of our challenge. Lifestyle+ Nutrition information and blogs from our Global Team of F45 Nutritionists. 2 InBody scans to assess your results before and after your journey. This is not just about weight loss but also working on your muscle growth, hydration, bone density and so much more. Bespoke analysis of your calorie requirements to achieve your goals based on your scan results. Supplement Guidance from our Team of F45 Professionals SUPER EXCITING WINNER PRIZES supporting our Locals Businesses Literally EVERYTHING you need to get you READY for the BEST Summer EVER SAVE THESE DATES if you’re going to REGAIN CONTROL of your life in 2021... Challenge Information Night F45 Rockdale Friday 15th at 715pm Body Scan and photos F45 Rockdale Wednesday 20th AM and PM If you are interested get in contact via message below and we will get you started straight away.

04.01.2022 M O N D A Y V I B E S @martinamera @elly_stosh When you start to do the things you love, it doesnt matter whether its Monday or Friyay!!! Happy start of the week everyone. Have you had your dose of F45 Team Rocky?

03.01.2022 DANIS NUTRITIONAL TUESDAY @nutrition_dani Super excited about this post...... MAGNESIUM is the one of the most abundant minerals in the human body. It plays several important roles in the health of your body and brain. Given youre all exercise enthusiasts this essential mineral is crucial for muscle and body recovery. Amazing benefits of magnesium: It is required for all cellular activity in your; processes include energy production, protein formation, gene maintenance, muscle movement and regulation of nervous system. Improves exercise performance. Fights depression. Helps with muscle recovery. Can lower blood pressure. Had anti inflammatory benefits. Reduces insulin resistance. Prevents migraines. Prevents PMS symptoms. Magnesium is safe and widely available both through nutrition and supplement form. Swipe across for food sources. Stay healthy! D x

03.01.2022 Hi MAY THE FOURTH BE WITH YOU @ella.cressencia @pianist1810 Happy Monday!!! It’s time to smash out the first week of JAN 2021 . . .... #F45Rockdale #MyF45Rockdale #Fitin45 #F45RockdaleFamily #JoinTheTeam #RockdaleFitness #F45Family #Family45 #MyF45Rockdale #Fitness #Health #HIIT #FunctionalTraining #FunctionalFitness #HealthyLiving #summersoldiers See more

03.01.2022 H A P P Y B I R T H D A Y T O O U R S U P E R C O A C H @carlitos.elrey Where would we be without you!!! Our members adore you. The team are so grateful for everything you do behind the scenes. Youre a fabulous coach and Team Rocky are lucky to have you... #f45training #dontbejealous #heisours #happybirthday #supercoach #heissingleladies See more

02.01.2022 DANI’S NUTRITIONAL TUESDAY @nutrition_dani It is important to address that you need to consider this as a lifestyle change and not a short term weight loss. You’re seeing the benefits, so here’s some tips that can help you maintain this change and reduce the likelihood of gaining back those unwanted kilos:... 1. Ease off the diet slowly- make slow and gradual changes, do not resort to old eating habits. 2. Work towards a new goal- challenge yourself by having a motivator, it doesn’t have to be a weight loss goal. 3. Educate yourself- about healthy eating and the benefits of it. 4. Exercise- extremely important to maintain your activity level, don’t stop attending classes just because you’ve achieved your goal weight. 5. Help someone else- it will motivate you to stay on track whilst keeping up to date with your own research. 6. Eat regular meals- keep you feeling full, reduces likelihood of binge eating. You’ve done the hard work, enjoy it, maintain it. Eat treats in moderation and remember to maintain your new healthy lifestyle change. Stay Healthy! D x

02.01.2022 DANIS NUTRITIONAL TUESDAY @nutrition_dani BMR - Basal Metabolic Rate ... If you want to lose body fat, gain muscle or maintain your weight, an important metric you should know about is Basal Metabolic Rate (BMR). Your BMR is the minimum number of calories that your body needs to function at rest. You may think you only need energy to exercise or complete tasks, but your body has a specific energy need just to complete basic functions like breathing and regulating your hormone levels. The calculation can be tricky so as part of the F45 45 Day Challenge, we will be conducting an In Body Scan! From this, we can determine your personal BMR Check out the F45 Challenge app for a BMR calculator and we will provide you with your Total BMR Calorie formula on Scan Day - THUR 13 & FRI 14 AUG BMR for weight loss: After working out your personal BMR along with activity level, your should aim for 500 calorie deficit per day. BMR for weight maintenance: Requires maintenance of required calories, always choose nutritious options. BMR for muscle growth: Requires maintenance of required calories focusing on nutritious and lean proteins and carbohydrate foods. Bottom line, if BMR is your preferred method, ensure you continue to track your foods in an app. to keep on top of your daily numbers. Need more information? Just ask one of our trainers in club and we can help you out!!! Stay healthy! D x

02.01.2022 Best Buds SEB & TONY Happy Thursday Crew These two legends. Always training together. Always smiling. Always giving 100% They both just had great results from the latest C28 Challenge You know what they say: Friends that train together ... @geinag @lrebeiro1973 See more

01.01.2022 C28 45 DAY CHALLENGE R U N N E R U P M R T O N Y R E *applause* . Tony has some fantastic results. Check it out ... Weight lost - 3.4 Muscle gained +1.7 Fat mass lost -5.8kg InBody score is up +8 What a superstar our mate Tony is. Started out training with his friend SEB, then fell in love with the place. ‘You guys have been amazing. Runner up?! Can’t believe it. I wouldn’t be here with the support and motivation from the F45 Rocky Team. How good.’ We are very proud of you legend. Always with a smile on your face. We say jump, Tony says ‘How high?’ We love having you in the crew Tony! Nice work buddy

01.01.2022 One year ago.... T O D A Y What a day it was!!!!! F 4 5 P L A Y O F F S Look at our crew.... F45 Family #f45playoffs . .... . #F45Rockdale #MyF45Rockdale #Fitin45 #F45RockdaleFamily #JoinTheTeam #RockdaleFitness #F45Family #Family45 #MyF45Rockdale #Fitness #Health #HIIT #FunctionalTraining #FunctionalFitness #HealthyLiving #45DayChallenge #Challenge #FitnessChallenge #ExerciseChallenge #TakeTheChallenge #F45Challenge #f45rockdalechallenge See more

01.01.2022 Lets talk about fats this week.... When i talk about fats its important to understand there are a number of different forms; the ones Im going to focus on are healthy fats; these come in two forms: 1. Monounsaturated fats - amongst the healthiest of fats, help to reduce bad cholesterol (LDL) levels in blood.... 2. Polyunsaturated fats - the two main types are omega-3 and omega-6 fatty acids; essential fats our bodies need for brain function and cell growth. Slide across for a number of healthy fat food sources! Its important to highlight many beneficial nutrients can NOT be absorbed if you dont have healthy fats in your meals, these fats aid vitamin absorption. Many vitamins are fat soluble (A, D, E & K); this means they can only be absorbed via the digestive system with the assistance of a fat. Additionally all body cells need fats, which means your body needs them! So next salad, or vege stack, make sure you incorporate a healthy fat to get the most benefit out of the nutritious meal! Stay healthy! D x