F45 Training Avalon in Avalon, New South Wales, Australia | Sport & recreation

F45 Training Avalon

Locality: Avalon, New South Wales, Australia

Phone: +61 434 608 107

Address: Avalon Cinema Centre, 39 Old Barrenjoey Rd 2107 (entry via Wickham Lane) Avalon, NSW, Australia

Website: www.f45training.com.au/avalon

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• Sport & recreation
• Gym/Physical fitness centre
• Sports & fitness instruction
• Fitness trainer

25.01.2022 When you’ve just done 60 seconds of bench hops and then you get to lay down for the next station... HOW GOOD

25.01.2022 THE IMPORTANCE OF GOAL SETTING IN TBE 6 WEEK CHALLENGE How do we measure success? How do we know that we’re improving? How do we know that we’re better than we were last week? ... We need to set goals, and we need to have a clear understanding of how we are going to reach those goals. Make your goals more than just a number on the scale, take a more HOLISTIC approach to improvement and other areas that you can challenge yourself in over the 8 weeks. Improvement in our health and wellbeing usually occurs in 3 main pillars: NUTRITION / FITNESS / MINDSET Identify where you’re currently at in each of these parts in your life, and then think about WHERE YOU WANT TO BE. Use that gap between where you are now, and where you’d like to get to - to list 5 habits you would like to adopt in these 3 areas. Alternatively, you can identify 5 habits which are no longer serving you and you would like to eliminate from your day to day. Be specific about what you would like to achieve and HOW you will achieve it. For many of us, our overall goal is to lose X amount of KG’s, or % BF but you will not reach this overall goal if you’re not able to identify what needs to change to get you there. Increasing training and following a meal plan will get you A RESULT - but unless the method your adapting is specific to you, and your lifestyle your results won’t be sustainable. Look beyond your sessions and the meal plan provided to you. What specific habits do YOU adopt which hinder your success? What lifestyle goals do you need to put into place to ensure a better tomorrow? A healthier body, a happier mind, a balanced lifestyle? F45 provides the you with the tools you need to be challenged but it is up to YOU to mould the challenge for your needs.

24.01.2022 Celebrating our coach @sharni_will over the weekend Due to covid, she didn’t get to go to the Olympics this year, so we threw her a little celebration to remind her that Olympics or not, she is always our Champion In this studio, we have created such a beautiful community. Its far more than a space to exercise. We're a big family, that you're apart of whether you've been here for one week or 4 years. ... We celebrate your life wins, we will support you through your challenges, We laugh together, share tears together and uplift each other. We're so grateful for each and everyone of our members, this community and our beautiful Avalon! We made it through the covid closure, We smashed it through Winter, Spring is here, The sun is shining and we are SO EXCITED TO WATCH OUR COMMUNITY THRIVE INTO THE END OF 2020 See more

22.01.2022 45 DAY RESET QUESTIONS TO ASK YOURSELF: Have I drank enough water today? 3L is our goal ... Did I get enough sleep last night? Am I really stressed or feeling calm and grounded? Have i nourished my body with enough wholefoods, a variety of vegetables, proteins , fats. Carbs? Did I get my training session in today? Or, have I recovered adequately for my next sweat sesh? See more

22.01.2022 YOUR F45 HEALTH & SAFTEY CHECKLIST STAY HOME IF YOU FEEL RUN DOWN OR UNWELL BRING A BIG TOWEL TO CLASS TO COVER EQUIPMENT ... BRING A SMALLER TOWEL AS YOUR SWEAT TOWEL HAND SANI BEFORE & AFTER CLASS WASH HANDS AS SOON AS YOU GET HOME KEEP YOUR DISTANCE USE OUR BIODEGRADABLE WIPES THOROUGHLY NOTIFY OUR TRAINERS IF YOU SEE SOMETHING ISN’T RIGHT If you follow all these steps above you can be assured you’re doing everything you can to keep yourself safe in our studio See more

22.01.2022 CHALLENGE TIME ITS TIME TO KICK OUR TRAINING UP A NOTCH OUR NEXT CHALLENGE BEGINS AUGUST 17TH.... WE’RE EASING BACK INTO IT WITH A 6 WEEK CHALLENGE SAME EPIC TRAINING, SAME GREAT MEAL PLANS, SAME AMAZING RESULTS. WHOS IN? See more

22.01.2022 WHAT EMOJI BEST DESCRIBES HOW YOU FEEL ABOUT 40 x 40 seconds of SHOOT THROUGHS... #deathletica

22.01.2022 THE MOSSYS SHOWING US HOW TO HAVE A GOOOOD TIME ON THE CHIN UP BARS Trying to convince one of your family members to train with you? Or maybe they are trying to convince YOU to join the F45 Av family? Enquire today about our FAMILY MEMBERSHIP! ... Unlimited training, no contract and an unmissable discounted rate Limited memberships available & they are going quick so DM us now to secure yours! See more

21.01.2022 ITS TIME TO ADD ANOTHER LEGEND TO OUR TEAM OF TRAINERS We have a casual part time role available in our team, yew! We have a super flexible roster, a very eccentric () team of trainers, the best client base you could ask for, we probably have more fun than we do work & we want to support someone new on their journey of becoming the best personal trainer they can be! ... We have a pretty sweet work life balance which includes making the most of being next to the ocean & heaps of bacon and egg rolls and coffees If you’re looking for a hustle to fuel your side hustle, or a side hustle to do alongside your main hustle.. come chat to us! REQUIREMENTS Cert 3&4 PT Senior first aid Group training experience Post natal experience would be a bonus Alongside your employment, you receive a free F45 membership yew! DM us for more information! See more

20.01.2022 THE NEWEST ADDITION TO OUR TEAM.. @caroline_stubbs aka the drill sergeant We didn't have to look far to find the newest legend for our team.. Caroline has been a member of F45 Av for years now! ... She's got her feet in the fitness industry and we are so thrilled to have her as part of the team. She will be a familiar face to many of you, who have sweated alongside her in the studio. Caroline is an absolute cardio MACHINE and is not going to be afraid to get up in your grill to get the most out of you in your workout. Shes loud, and will be bringing some tough love to our studio floor.. so get ready! If you're coming to Carolines sessions.. be prepared to WORK HARD & SWEAT Please join us in making her feel welcome See more

18.01.2022 OUR FAVOURITE WAY TO STAY WARM & DRY AND BEAT THE WINTER WEATHER SLUMP

16.01.2022 ITS A FAMILY AFFAIR The Bourke family working hard together everytime they are in the studio Did you know we offer family memberships? discounted pricing if your husband / wife, mum, dad, sister, brother or kids want to join the F45 Avalon Family with you! ... DM us now if you'd like to get your family members into the studio, we'd love to have them! See more

16.01.2022 FOOD FOR THOUGHT...

14.01.2022 Time to message your F45 Fam and make sure they are booked into their classes for the week School holidays are over, the rain isn’t going to keep us rolled up in our covers and we have an eepiiccccc week of workouts planned for you! Therefore there’s absolutely no excuses to not get into the studio this week ... BOOK YOUR SESSIONS STAY ACCOUNTABLE A GOOD WEEK STARTS WITH A GOOD WORKOUT. We know it, you know it, time to put it into practise YEW! See more

13.01.2022 A LOVELY LIBERTY SESSION THIS MORNING SANDWICHED INBETWEEN TWO BIG CARDIO DAYS! VARSITY GOT US GOOD YESTERDAY TOMORROW... ... WE FIRESTORM We finish off the week with our favourites RED DIAMOND & ATHLETICA Just another perfect week in our little beachside studio See more

13.01.2022 IT’S TIME TO SAY GOODBYE TO OUR BEAUTIFUL NINA CURTIS This special lady has been such an integral pillar of our F45 Avalon Community. Nina is an absolute boss lady, caring soul, inspiring and motivating trainer with so much knowledge and care that she shared with everyone in our studio. ... It was only a matter of time until we lost this talented woman to all the amazing things she has been working on outside the studio, and we’re so blessed to have had her for this long. It’s been such a privilege to have someone so talented as part of our team. Her hard work, support and the way she made us feel when she was coaching classes will not be forgotten. We’re so excited to watch her grow and thrive in everything she has worked so hard for, and you’ll be sure to see her sweating alongside you as a member of the studio. THANK YOU NINA for everything you’ve done for our studio, our members and our team of trainers. You are one of kind and we are going to miss you SO SO much. Things just won’t be the same without you! Nina’s last session will be tomorrow 9.30am! Please come and join her for one last sweat sesh. She will also be having some farewell drinks down at Clareville beach on Saturday afternoon! more information on that to come

12.01.2022 SPRING TIME BABY Your winter hibernation ends now... 7 DAY FREE TRIALS available through our website! Come join the family and sweat out the winter blues!

11.01.2022 THE MAMA OF OUR STUDIO.. SHANNON Doing her thing.. making sure you are getting the MOST out of your workout, doing it right, safely and in the best interest of your own bodies. Aren’t we so lucky this lovely Canadian lady walked in our doors..

11.01.2022 THE THREE PILLARS OF THE F45 CHALLENGE PHYSICAL HEALTH - fitness, strength, body composition NUTRITION - food & water intake ... MENTAL & EMOTIONAL HEALTH - stress, sleep, mindset, motivation, self care We want you to think BEYOND fat loss & muscle gain. We want you to take a holistic approach to your challenge and tailor it to you, your wellness and your overall health. Changes in body composition are always the most common goal during a challenge. Seeing fat loss & muscle gain is awesome, it gives visual evidence that your hard work is paying off.. but if the foundations aren’t laid correctly, any changes will be lost as quick as they came. Feeling and looking amazing is the result that comes from great habits across your physical health, mental health and nutrition. If you are able to identify what is no longer serving you across these 3 pillars, set achievable goals to improve them, place your focus on FEELING GOOD & TREATING YOUR BODY & MIND WELLyou’ll see the physical changes come. If you’re coming into the challenge with your main goal being LOSING XXX KG, LOSING XX% BODY FAT.. take a moment to look beyond this goal and into the areas of your life that you feel have contributed to any decline in health / weight gain. Deep dive into your physical habits, nutritional behaviour and current mental state and see where improvements can be made. What is holding you back? What habits are stopping your process? Let’s use these 45 days to improve on those behaviours, creating new & better habits that are part of your everyday life and in time, your fat loss will happen effortlessly. No quick fixes, no dramatic results, no short term satisfaction that will not serve us in the long term. We need to be REALISTIC & PATIENT & CONSISTENT. Our challenge info pack contains all the information you need to make some tailored goals and help you start this challenge on the right foot. Leave your email below to be sent a pack. We kick off August 17th.. YEW! See more

11.01.2022 Today we played with a different type of strength. MENTAL STRENGTH We had a new timing format, and encouraged all our F45’ers to work through their first 10 second break to complete a full 60 second set before moving on. ... By the end of most classes, we had the whole class working through their first break to full capacity. Yep it was tough, yep we were exhausted BUT we broke through a mental barrier of thinking we NEEDED that break. We pushed harder than expected, and for many, worked harder than they usually would. This wasn’t just a Wednesday morning attempt to be cruel, but an encouragement to our class to show they can work has hard as they choose too. An example of how we can push through, mind over matter when we set ourselves a goal. We can’t get complacent. We have to continue challenging ourselves, getting out of our comfort zones and reaping the rewards from trying new things. Increasing our mental strength is not only important to continue seeing results from our training, but in all aspects of creating better habits to contribute to our health and wellness. Did you push through your break today? How did it feel? How did you feel after? With our challenge coming up, we’re looking forward to encouraging our F’45ers to push themselves out of their comfort zones and grow that mental strength! See more

11.01.2022 RIDING STRAIGHT INTO OUT NEW PHASE OF WORKOUTS STARTING TOMORROW EMPIRE, TOKYO DISCO, TRIPLE DOUBLE, MOONHOPPER, FOXTROT all coming in hot this week!!

10.01.2022 TONED, LEAN, STRONG & HEALTHY BODIES come from LIFTING WEIGHTS not dietary restriction and hours of cardio! Your weekly resistance sessions should be a non negotiable part of your F45 routine.. consistency is key! 3 sessions for 3-6 months and you will start to see some amazing changes in your body! PATIENCE, REPETITION & HARD WORK

09.01.2022 CONSISTENCY IS KEY shout outs to some of our most consistent F45’ers over the past few weeks! These guys just show up everyday, put their heads down and get it done. We love love loveee watching them make their health and fitness a priority @mattnorto @jordis.sinnott @mafaldavella Ryan @thepatrickjames @tashstone75 & Hanna!

09.01.2022 2020 got me like....

07.01.2022 ON THURSDAYS WE BE LIFTIN’

06.01.2022 CHALLENGE DAY 4: ONE SANDBAG FOR EACH CHILD @peterrobinson_realestate

06.01.2022 RESTED. RECOVERED.. and probably a little sunburnt We are ready to start our week with an epic Piston session!! Shake off the long weekend and book in your sessions for the week!

05.01.2022 ITS OKAY TO NOT BE MOTIVATED RIGHT NOW. It’s okay to have lost sight of your goals. It’s okay to be pressing snooze more than you’d like. It’s okay if you’re eating more than usual. ... It’s okay if chocolate is brining you comfort right now. It’s okay if you’re struggling to get to the gym. It’s okay if you’re not in the best mindset. It’s okay if you’re feeling drained, negative and uneasy. Let’s take a moment to remember WE ARE IN THE MIDDLE OF A GLOBAL PANDEMIC! Adding onto that.. it’s winter, we got used to being in at home in iso and being cuddled up in bed is a very appealing option. The world is a weird place right now, the energy surrounding us is filled with fear, uncertainty and negativity. The past few months have been tough, super tough on us and as humans, naturally, finding motivation, drive and willpower right is tough! We’re tired, a little defeated and unsure of what lies in the future. These feelings are not the ideal mix to get you feeling super motivated and driven. So - if you’re beating yourself up about not feeling motivated right now, stop! You’re definitely not alone and this is a natural, human reaction to everything going on around us. Don’t force it.. ride the wave, do what you can and know that IT WILL RETURN WHEN YOU’RE READY. We are starting a 45 day program on Monday 17th August, and we’ve designed it to help you get out of your funk. We aren’t focusing on numbers and changes in body composition this time. We are taking 45 days to look at how we can better nurture ourselves across training, nutrition and mental health. We are setting ourselves really achievable, positive goals that will help us feel better, energised, motivated. Your main goal at the end of the 45 days? TO FEEL GOOD, CONFIDENT, HEALTHY. We like to think of it as a 45 DAY RESET, rather than a 45 day challenge - because who really needs another challenge right now If this sounds like something you need right now, we can help! Enquire about our 45 day challenge and we can send you an info pack Reminder: ITS ok to not be ok right now. See more

05.01.2022 THE FINAL SPRINT OUR 6 WEEK CHALLENGE ENDS NEXT WEDNESDAY ! END OF CHALLENGE SCAN BOOKINGS ARE NOW IN THE APP

05.01.2022 OUR 45 DAY ‘RESET’ STARTS TODAY We’re calling it a reset this time around, not a challenge. After a very questionable start to the year, it’s time to reset, regroup and get our bodies and minds back into gear. ... The next 45 days are all about looking at the habitual behaviours in our lives that are no longer serving us. These habits are potentially contributing to weight gain, poor mental health, lack of energy and motivation. By being honest with ourselves, we can identify these habits and put steps in place to change or eliminate them BY THE END of the 45 days. We aren’t trying to move mountains, implement a quick fix or punish ourselves. It’s all about FEELING GOOD, NOURISHING OUR BODIES & MIND and creating good, sustainable habits for life. Whatever we do over the next 6 weeks, needs to continue well beyond the end of this reset meaning our behavioural changes need to be realistic and sustainable. We are setting goals, that MAY result in body composition changes, but that’s not our primary goal. We need to get the correct building blocks in place first, setting ourselves up for long term success and maitenance, and eventually the changes will come and stay. Setting up for long term success means taking a holistic approach - we have goals across our TRAINING, NUTRITION & MENTAL HEALTH. Some of our favourite client goals so far: By the end of the 45 days.. I want to Have eliminated processed sugar from my diet Cut down my alcohol consumption to once per week Lock in a 5 day per week training routine Deadlift 70kg Maintain a 1’45 split on the rower for 20 seconds Stop mindless snacking and eat 3 proper main meals per day Sleep 8 hours per evening Drink 3L of water per day Get professional assistance to overcome my binge eating Meditate 5x a week for 15 minutes Are you joining us on this reset? It’s not too late to sign up! DM for the info pack and reset as little or as much as you would like. See more

04.01.2022 BEATS, BOYS & BARBELLS

03.01.2022 That moment you realise the only way to get better at chin ups.. is by doing more chin ups Just like the only way to get back into your fitness groove is by getting up, getting dressed and getting after it in the studio. Patience, repetition, hard work & compassion for yourself and honouring your body through every stage of your comeback journey ... Everyday you step into the studio, you’re a workout closer to feeling better, more energised, more motivated, happier and confident. Don’t be scared of the challenge because you’ve got a whole team of trainers and F’45ers along on the journey with you.

03.01.2022 FOR YOU WE ARE GRATEFUL The dust is starting to settle and we’ve finally had a moment to breathe, reflect and take in the events of the past few months. Wow, it’s been a rollercoaster and we’re so thankful for everyone who has come on the ride with us. ... Gratitude reading for our beautiful community is off the charts as we return to the studio. Seeing all of your smiling faces, sweating together, working hard, supporting us and eachother has been such an amazing way to kick off the reopen. We know things are tough all round, and we’re so thankful for everyone who has returned back into the gym We’re endlessly thankful and appreciative for each member of our virtual community for keeping our doors open and our spirit alive. We’re thankful for every well-wish, positive thought, smile in the street, supportive words and encouragement. We send our love and empathy to those who are doing it tough, who have taken a hit, who’s circumstances have changed. We understand, we’re sorry and we send you all our good wishes. We give the warmest of farewells to those who have changed directions to new styles of training. We are so thrilled you’ve found a new groove, a new hobby, a new way to keep happy fit and healthy. As long as you’re still moving, we’re frothing! We are humbled by your commitment and dedication to your health and wellbeing. We are so appreciate of your flexibility, and adaptability to the changes we’ve had to make in the studio. We’re navigating through the unknown, taking steps forward, taking steps back and doing our best to navigate the journey of post COVID-life. It’s all new for us, it’s all new for you but as we always say, WE ARE STRONGER TOGETHER and we will find our feet in this new normal. Thank you a million times over for your support, and if there is anything we can do to make your F45 experience even better please let us know. We love you. Thank you. See more

03.01.2022 GET INTO THE HABIT OF ASKING YOURSELF - DOES THIS SUPPORT THE LIFESTYLE I AM TRYING TO CREATE? Implementing a lifestyle change of any sort comes with a series of challenges, struggles and growing pains. At the beginning of the journey, we are ripe with the sort of motivation that is driven by the excitement of change and the possibility of attaining goals that we have set for ourselves. This initial motivation though, is not the source of motivation that hangs arou...nd long past the first few weeks. As you delve deeper into the process of change - old habits, temptations, comfort zones become much more appealing than the growing pains and withdrawals you may currently be facing. It’s during these times of mental warfare, that you must call upon the type of motivation that drives you to continuing moving forward. This type of motivation should be deeper than an aesthetic desire to look a different way or achieve a certain physical goal. True intrinsic motivation, the type that keeps you on track despite serious temptations comes from knowing that the long-term benefits you are going to achieve far out weigh any short term gratification that comes with giving up, giving in or throwing in the towel. Your motivational standpoint should always come from a place of positivity, rather than a place of self-criticism or self doubt. I want to set good examples for my children I want to create healthy habits that will stick with me for life I want to treat my body with kindness and fuel it with whatever it needs to thrive Feeling healthy and strong makes me feel amazing INSTEAD OF I need to lose weight I want my thighs / stomach / butt to be smaller I would look better if I lost weight Motivating yourself from a place of self love and acceptance will take you much further than motivating yourself through self doubt, fear and criticism. With 2 weeks to go till many of you kick off your 6 Week Challenge journey, ask yourself - what motivates me? What lifestyle am I trying to create? Why am I doing this. Write it up, stick it on your wall and look at it everyday. See more

03.01.2022 THIS MORNINGS G.O.A.T SESSION FUELLED BY COACH SHANNON GETTING YOU THROUGH EVERY SET OF POD 3 WHAT A MORNING Our pop up resistance was definitely a shock to the system and WE LOVED IT

03.01.2022 A NOTE FROM OUR OWNERS To our amazing F45 Avalon community, We wanted to express our most heartfelt gratitude to each of you. What we have journeyed through during the past few months as a business and as people, has been unprecedented, challenging, uncertain and straight up difficult! Yet here we are. Thank you for your support during this time. Thank you for believing in us to get to the other side of the global health pandemic and swing our doors and our arms w...ide open again. We feel a deep sense of gratitude to everyone who has supported us and we have a huge heart of compassion for those in our community who are facing hardships. We will stand with you as you have stood with us, as we believe it's through shared connection and togetherness we can overcome and rise again. We love you. Maz & Glen (& of course Henry Hezekiah) See more

02.01.2022 Need extra support? Motivation? Accountability? Come and chat to us! ... Your F45 AVALON experience is not confined to the 4 walls of our studio during your workout. We want to walk alongside you in all facets of your health and wellness journey. We have an epic team of qualified trainers who can help you out with: - Injury management - Post natal specific exercise modifications - 1 on 1 focus to improve your technique and form - Setting goals for your training & result focused training Need extra motivation / support / feeling a mental block towards your training? It happens, it’s common.. and we can help!! Book in a 1 on 1 with our studio manager who can work with you on a personalised plan to help you get your groove back! We can put in a plan to help you fit your F45 sessions into your schedule. Find out what motivates you and help you draw on that. Set some concrete goals and work towards them together Look at your diet / nutrition / habits and see where improvements can be made Anything else? We’ve got you! We’ve got an epic team of external practitioners we can refer you to for anything out of our realm and we’re here to support you. We want you to get the most out of your training and that involves taking a 360 approach. Email the studio today [email protected] if you’d like to book in some time with one of our trainers today! See more

02.01.2022 45 DAY REST - WEEK 2 CHECK IN As we jump into week 2 of our 45 day reset, it’s so important to look back on week one and see what’s working for you, what isn’t, how you’re feeling and how we can progress & improve. QUESTIONS TO ASK YOURSELF ... How am I feeling? Physically & mentally. What mindset am I in? Is it positive, motivated, driven? Or Unmotivated, negative, unsure? What goals did I set for myself last week and did I stick to them? If you were able to stick to your goals last week - see if you can update them, improve them, set yourself some new goals. If you found yourself not able to stick to your goals - why? Do you need to adjust them to so they are more achievable? Have I nourished my body with enough nutritious food and water? Did I get my sweat sessions in this week? How does my body feel? Do I need to add an extra recovery day? Did I give 100% in my sessions, or do I need some accountability and motivation? Did my first week go as planned? Or do I need to reassess my strategy moving forward? To move forward, we must first look at where we’ve been and if that direction & plan is working for us! If yes, GREAT, keep doing what you’re doing. If not - no worries, It just means we need to sit down, readjust, make a new plan that suits us better, is more achievable and contributes to the overall goal of FEELING GOOD & NOURISHING YOUR BODY Remember, if you’re feeling confused, unsure, or out of your depth - you can set aside some time with our manager to have a one on one session to get you back on track.

02.01.2022 SPICY FRIDAYS OUR FAVOURITE WAY TO END THE WEEK

02.01.2022 RULE 1 OF THE CHALLENGE.. NEVER MISS A MONDAY

02.01.2022 A GOOD WEEK STARTS WITH GOOD WORKOUT Set the tone for your entire week by doing a few simple things on a Monday MOVE YOUR BODY ... DRINK LOTS OF WATER EAT A VARIETY OF WHOLE FOODS (as close to their natural source as possible) ENJOY 10 MINUTES OF SILENCE SET SOME ACHIEVABLE GOALS FOR THE WEEK AHEAD Use your Monday as the building blocks for a healthy, happy week ahead. See more

01.01.2022 GET IN. GET IT DONE & GET OUT

01.01.2022 NEW PHASE OF WORKOUTS START NEXT WEEK ... We’re saying a bigggg goodbye to that 2 minute mkatz plank, 60 second MVP sets and a long awaited farewell to abacus STARTING MONDAY.. we’ve got some new kids on the block! VARSITY RED DIAMOND DOCKLANDS THE PISTON ATHLETICA FIRESTORM ROMANS PANTHERS Time to shake things up a bit as we get into the last month of winter! Plus.. a NEW 45 DAY challenge being announced very soon (17th August start) LOTS TO BE EXCITED ABOUT Which class are you looking forward to most in this new phase? For us.. ITS FIRESTORM See more