F45 Training Glebe in Glebe, New South Wales | Fitness trainer

F45 Training Glebe

Locality: Glebe, New South Wales

Phone: +61 452 637 959

Address: 20C Grose St 2037 Glebe, NSW, Australia

Website: http://www.f45training.com.au/glebe

Likes: 2706

Add/Update information

Reviews

Tags

• Sport & recreation
• Gym/Physical fitness centre
• Fitness boot camp
• Fitness trainer

25.01.2022 WHAT A MORNING!! Team Glebe and Kenso stepped out of their comfort zones today with some Dragon Boating! A massive thank you to everyone who came down and got amongst the action. It really just shows what an amazing community of legends we have built between the two studios. ... Thank you to @sloths_db for hosting us and for keeping us all in line! Well done to Team Glebe for cleaning up the win in the final race. COMMENT below your highlights of the morning!

25.01.2022 Wednesday Wellness Last week coach Robi went to see Phil at Sydney Health Professionals for some TLC to fix up some aches and pains. Phil specialises in remedial sports massage but also like to help people achieve their personal goals be it, stress relief, Anxiety ,pregnancy massage, relaxation and so on. ... Phils background has been largely revolved around most of the NRL league teams here in Sydney along with several other different codes. Book in with Phil today to feel like a new person! Our coaches and other members highly recommend him

25.01.2022 STEPS WEEK This week we have put it to or challengers to aim for 100,000 steps in the week! Now you may be thinking that it sounds like A LOT, but its only an extra 4,000 on top of the daily recommended 10k! Plus it is a challenge so we didnt want to make it easy for you guys! Why are steps so important?... Many studies have shown that hitting your step goal daily correlates with weight loss, improved glucose tolerance, and reduced blood pressure from increased physical activity. All of your coaches at Glebe are obsessed with their step trackers and we use them daily to keep ourselves and each other accountable! We highly recommend getting one (and adding us as a friend on Apple Watch). Make sure to tag us in your walks this week or send us your daily step counts to get your tick off for your Weekly Mission! COMMENT below how many steps you have already done this week

24.01.2022 One of the most overlooked areas to upgrade your physical and mental performance is simply getting a good night’s sleep. Too often, we sacrifice sleep to cram more into our day. With a healthy sleep routine, you provide your body with the opportunity to repair damaged tissue and to synthesise proteins, both of which are vital functions for a healthy body. These restorative functions also modulate your energy levels and mood, which in turn affect everything from hormone levels and regulating stress to balancing your appetite and metabolism. Aiming to achieve 6 8 hours per night and establish a regular sleeping pattern are recommended for optimal physical and mental performance and recovery. The following tips will help give your body the chance to recover and repair like it needs to. Let us know if you have any sleep hacks!

24.01.2022 WHAT A WEEK Our amazing members completed over 1000 classes last week. This was the biggest week we have seen in a very long time. 1000 sessions = 1000 wins for the week and your coaches could not be prouder (unless we hit 1100 this week ;). Its no surprise that we saw some amazing PBs in the stdio last week due to every single member putting in that extra 1% effort. Lets smash that attendance again this week!!

23.01.2022 What’s on this week? RUN CLUB Wednesdays! 6am club with zoom zoom Morgan and 6pm with Damo! Only a week and a half left of the 45 day challenge!! Time to give that extra 1% every single day. Check in with your coaches, stay consistent and finish off stronger than EVER... SECRET CHALLENGER workout this Saturday! Stay tuned for details!! Stay tuned for some epic socials content coming over December with tips on how to survive the silly season!

22.01.2022 Attention to those with a serious sweet tooth We know that it can be hard to just stop at a few squares of chocolate so your coaches have some smart swaps that you can incorporate into your diet to get the results you want without ignoring your cravings! This week we are looking at a Cookies and Cream protein bar vs a block of Cadbury Oreo chocolate. ... Protein- protein is the main macronutirent that keeps you fuller for longer. The entire block of chocolate only has 9.6g of protein compared to the bar which has a whopping 19.2g! This is going to satisfy that sweet tooth AND keep you super full afterwards! Fun fact- eating protein increases your TEF (thermic effect of food) so you basically burn more cals just eating this bar than the chocolate! Sugar- the bar is the clear option here as it only contains 1.9g of sugar compared to the chocolate which has 75g! That is going to sky rocket your blood sugar levels leading to a big crash in energy afterwards. Calories- if you were to consume the whole block, that would be adding on an extra 875 calories for the day which could be almost half or a third of your average intake! I know I would much prefer to go for the bar as it only has 200 cals, is SO delicious and is a single serve so #portioncontrol. COMMENT below your favourite snacks so we can find a smart swap for you next week!

22.01.2022 Today is R U OK? DAY Its our national day of action where we are reminded that every day is the day to ask, Are you OK? if someone in your world is struggling with lifes ups and downs. Our members mental health is just as important to us as their physical health is. Which is why one of our biggest values is to put your hand up if and when you need help.... Today we have launched a new check in system - not only checking on physical temp, but also mental temp. How does this work? On their way in, members are asked how you are doing on a scale of 1-5? If they need help with something/anything big or small, or want a deeper level of chat about something weighing on their mind, they can opt in for a check in by rating themselves a 3 or below. Your coaches are ALWAYS here for you, and if youre struggling you dont have to do it alone - youve got a whole team behind you ready to help

22.01.2022 Get to know your coaches This weeks edition is the studio Co-captain @jordiesutherland. What got you into F45?... I started 4 years ago after seeing that one opened up in my suburb and wanted to give it a crack. I’ve been addicted ever since! What are you studying/studied? I have a Bachelors degree in Sports Science and Exercise Health! I am also currently studying my Masters of Teaching (secondary) specialising in Health and PE at USYD. Favourite post workout meal? Never get sick of my oats! I love pimping them out with macro mike, berries, cacao nibs and sugar free maple syrup YUM. What do you get up to when you’re not at the gym? I am 90% of the time doing work for the studio or uni work but in my free time I love love love going to the beach, going for walks, going out for coffee or a cheeky marg! I also just love laying in my back garden trying to tan (but never succeeding). I also love listening to music and making playlists (follow me on Spotify hehe) What is your favourite F45 workout and why? Oooo tough question but never get sick of a Hollywood class and I love Foxtrot too!

20.01.2022 WHY THE SCALES DON’T MATTER So many of us get caught up with that little irrelevant number on the scale and this needs to stop. Stepping on the scale and seeing an unwanted number can trigger you to have negative thoughts about your appearance and your actions which can leave you feeling down about yourself. Ain’t nobody got time for that. ... There are SO many factors that contribute to how much our body weighs. This number can be affected by how much sleep you have had, how stressed you are, or even what kind of food you ate yesterday. REMEMBER- the number on the scale does not define who you are as a person. No matter what the scale says, the way you treat others and treat yourself is much more important than a silly number. In 10 years you will not give a about what you weighed this morning. You will care about your relationship with food and your body. Focus on building healthy, sustainable habits for the long term!

20.01.2022 The vibes were PUMPING this morning in the studio for our Hollywood sessions. We had 3 full classes which was EPIC and the cheeky sled decided to make an appearance which was a bit of a shock to the system! Remember it is open week next week so slide into our DMs if you have any friends that want to come so I can save them a spot! Enjoy your weekend team!!

19.01.2022 Well here we are After 4 long weeks of competition, we have arrived at the Final fo the very first Glebe + Kenso All Stars Cup! Representing the ladies of Glebe: 696 session All Star, our very own Tatum Touma (@tatum).... An absolute legend in the gym, always the first person in each morning (sometimes before the coaches) and a pivotal member of our community. She has battled through 4 rounds, coming in the top 2 of the 2 time trials, and come outside her normal time slot of 5.10 am, whilst helping others get through their own attempts! The final is this Saturday! Much like other sporting finals, it will be an amazing spectacle held at the Glebe studio! A gruelling and intense workout is lined up for the legends taking part! We are proud to have her represent us against Kensos own Leila (@leila_loves_leroy) at the final this Saturday 5th September! Best of luck Tatum!

19.01.2022 This weeks SMART SWAP = Salad dressings. Salads are a great option for a meal when looking to add micronutrients to your diet and are often very macro friendly. However sometimes all our efforts and intentions to eat a wholesome healthy salad can be ruined by the dressing! Yes, we know that those creamy thick salad dressings make your salad not feel like a salad BUT they can often be loaded with oils and a paragraph of ingredients that we dont need! ... The creamy salad dressing has 1170 calories in the entire bottle whereas the lighter miso dressing only has 152. If you were so save those extra cals during the week that would add up big time! Another option is the French dressings pictured. They both look and taste the exact same however the fat free one has

18.01.2022 Another EPIC morning of Hollywood sessions done dusted SWIPE LEFT for some exciting news Lionheart scores went out the roof!... Big dogs box was a hit Lots of sweat and smiles all round Well done today crew. Make sure to get organised and book in your classes for the next few days!!

16.01.2022 Thursday truth bombs A very common question we get in the gym is whether or not to add the calories burnt on your lionheart report into your calorie tracking app. The simple answer is no.... Why not? Heart rate measurements are quite accurate when it comes to the zones and your BPM. However sometimes the calories burnt can be inaccurate due to certain algorithms used which may not accurately reflect true calories burnt! When you calculate your individual calories needed depending on your goals, it already accounts for your activity level (unless you are just reading your BMR) so they are already included for you! It is easier to track what goes in rather than what goes out so stay consistent with your food and let the training do its thing!

16.01.2022 WHERE DO YOU WANT TO BE BY CHRISTMAS? Our community and members are always inspiring us and each other to do better and achieve great things. We have been asking everyone lately:... What do you want to have achieved by Xmas, health and fitness wise, for you to feel like despite what 2020 has thrown at you - you still won? Here are some of our legends committing to make a change, keep going, take charge and become even better versions of themselves. What do you want to achieve? What are you doing about it?

16.01.2022 Post birthday burpee feels @mark_dougan Well done to the Saturday morning legends for smashing yet another Hollywood class!! Things to remember heading into the weekend ... Enjoy some rest and soak up the sunshine don’t be so hard on yourselves! Enjoy ALL the foods in moderation get organised for next week so we can be ahead of the game and smash it! set yourself goals for next week See more

15.01.2022 WHAT HAVE YOU ACHIEVED SO FAR IN THE CHALLENGE? Take a look at what our members have achieved already! We’re half way through the challenge, and we’re blown away by some of the mini victories that have been made. From nailing your first box jump to knowing how much protein you need, the lessons/wins are endless! ... The grit and determination displayed so far has been inspiring! Keep up this momentum, and be proud of your mini victories! Remember WHY you started team! Keep grinding. COMMENT below your wins so far!

15.01.2022 ATTENTION MEMBERS Got any friends who have been asking why youre looking so fit or how you are so motivated to work out? Bring them in and you receive a lululemon voucher from us! ... We know that your friends are going to love it just as much as you do! So do them a favour and welcome them to the Glebe fam! DM me now to get them started! This is uncapped so more friends= more vouchers for you!!

15.01.2022 HAPPY #TGIM TEAMGLEBE Time for our weekly members draw! You guys know how it works by now... you train on your Monday, you start the week off on the right note annnnd youre well on your way to hitting the goals youve set for yourself! Every Monday we run a draw of all members and choose someone at random. If they trained that day, they can claim their prize!... We have actually added some spice to this... and will be announcing a monthly MVP based on a member who didnt miss their Monday once throughout that month! Newbie @prue.anderson wins today!!! She smashed her sesh today at lunch time Well done and lets keep winning the week!!!

14.01.2022 Get to know your coaches This weeks eduction is the amazing coach Loz! @lauraanne_aitken What got you into F45?... My sisters and I were looking for something active and fun to do together during the summer holidays one year back in Perth. We drove past f45, did a free trial and from then on we were hooked! What are you studying/studied. I finished my Health Science degree in July this year and am (hopefully) starting my masters in Physiotherapy at the start of next year if I decide to not to take more time off Favourite post workout meal? I am an absolute chocoholic and obsessive baker so I love something sweet. I usually go with a chocolate caramel macromike protein shake with whatever I have planned for brekky that morning (mostly oats with raspberries) What do you get up to when you’re not at the gym? I spend a lot of time in the kitchen baking, playing a bit of hockey and mostly just hanging out with friends. I love to go hiking, horseriding, water skiing and generally just going on long drives whenever I get some free time to get out of Sydney. I also work another job in the city at a company called Bauerfeind where I fit and sell medical compression braces for people with injuries and disabilities. What is your favourite F45 workout and why? I LOVE pipeline! The exercises are a little strange and fun and you can spice them up with your fave surfing movies.

14.01.2022 NEW PARENT ALERT! A massive massive congratulations to our new Dad @rolfiek Rolf and his partner have welcomed a new addition to their family, Sebastian and he is the CUTEST ... We can’t wait to have Sebastian jumping around in studio soon! Congratulations to this new family

12.01.2022 HAPPY #TGIM TEAMGLEBE Our members draw continues! You guys know how it works by now... you train on your Monday, you start the week off on the right note annnnd youre well on your way to hitting the goals youve set for yourself! Every Monday we run a draw of all members and choose someone at random. If they trained that day, they can claim their prize!... The legend himself @daniel_page wins today!!! He got his sesh done with the lunch crew and absolutely smashed it Keep up the great work crew!

12.01.2022 TGIM MEMBERS DRAW WINNER: DIAN PURNAMA Our number one value is to Never Miss A Monday sesh, so you set yourself up to WIN the week. Dian nailed just that this week and took out the win with a cheeky little prize for her Monday!... Keep booking in, keep showing up, keep winning and moving that needle closer toward your goals! Lets get it team

12.01.2022 ITS SUNDAY TIME! We are into our second week of the challenge!!! Well done to everyone for their start! Next up: Wellness Week! Your mission: hit up one of our Wellness Partners for self care! #TGIM (thank god its Monday) is back tomorrow! Make sure you attend your class to be in the draw to win the awesome prize for this week! NEVER MISS YOUR MONDAY.... Referral Program - In the Glebe studio we have started an amazing referral program! Legends training with Legends! Bring a mate in, if they sign up well shout ya a $60 LuLuLemon vouched! Our Atheltic focus this week is Stability! We will be working towards making sure our bodies are nice and stable, using what we learnt last week in core week, as a method of injury prevention and not overloading one side We have a very special 3 Peat session lined up for you tomorrow! 3 Peat is designed to set you targets and get you to push towards each of them!!! Make sure you book in early and not miss out. 3 Protein is back in stock in both gyms! If youre looking to add a little extra to your diet, ask one of the coaches for a bag!

12.01.2022 Overtraining is a buzzword that is tossed around the fitness community. It’s the result of pushing your body past its threshold, and it causes symptoms like fatigue, apathy towards workouts, persistent muscle soreness or joint pain, lack of gains, and lowered immunity.Essentially, it leaves you out of balance. Those that experience the symptoms of overtraining are often athletes who are training 3-6 hours a day with huuuuuge volume so it is very likely that this is not t...he case for average gym goers! So you might be thinking why sometimes you go through phases of soreness, apathy and fatigue and be wondering what’s going on here? The short answer is UNDER RECOVERING. The two biggest factors that you need to take into consideration to allow for optimal recovery between sessions is NUTRITION and SLEEP. We don’t expect everyone to be out getting sports massages or ice baths every week in order to recover (however that would be nice!) but we encourage everyone to nail the basics in order to be rested and fuelled for your sessions. Proper nutrition will ensure that you body is restored after your workouts so it can repair and re energise for the next one. Do this by eating quality calories that are actually benefiting your performance, not just for taste! Quality sleep is SO important guys. You may thing that being in bed for 8 hours is enough to do the trick but that doesn’t necessarily mean you are getting 8 hours of quality sleep. Try to avoid using technology before bed and have a solid night time routine to ease you into a rest so yo can get the best bang for your buck when your head hits the pillow.

11.01.2022 TRAINING WITH FRIENDS Here at team Glebe we are all about community and we just love legends training with legends! Having an training buddy is one of the best ways to keep each other accountable and motivated! Next week we are having an OPEN WEEK. Got any friends who have been wanting to try out an F45 session buy you can never get them down? This is your chance! DM us now to save them a spot in a class next week! We cant wait to meet them!! ... We are also still running our EPIC referral program. So if your buddy joins Team Glebe, you get a $60 Lululemon so its a WIN WIN. Get in now because we are finishing up this promo very soon and who doesnt love new activewear!

11.01.2022 WRAPPING UP ANOTHER EPIC #TGIM WITH THA CREW . We are big believers that if you Never Miss your Monday, and you secure that first win for the week, youll be set! So we have created our Monday Members Draw to celebrate our legends who do just that If the prize winner didnt train, they cannot claim and the pool jackpots! #TGIM . This week the prize goes to the lovely @jemimaskelley who hit her session this Monday and started the week off with a bang!... . Well done Stay tuned for next weeks draw crew, and make sure you NEVER MISS YOUR MONDAY so you can keep winning all week long See more

11.01.2022 HAPPY SATURDAY The glebe crew started off their weekend STRONG with an epic Hollywood session. Lionheart competitions were on fire as usual and the atmosphere was unreal! Well done to everyone and a second well done to the All Stars competitors who smashed this weeks challenge in the knock out rounds. Stay tuned for details about how you can watch the grand final next Saturday!!

11.01.2022 Happy Sunday Team!! Here are a few notices for next week to keep in mind: WEEK 3 OF THE CHALLENGE!! Let’s make sure that we’re adding either a green, yellow or red sticker with a tick to say that you’ve checked in with your coach as well as the number of sessions you’ve completed this week on the challenge board. ... RUN CLUB WEDNESDAY 6AM/PM WITH COACH Morgan Twigg + Damien Beardcombe - TBC location LIVE FB QnA WITH COACH Robi McDonald 1:15PM! Tune into FB at 1:15PM on Thursday to here Robi answer your most commonly asked questions! If you have specific questions, drop them in the comments below!! ATHLETIC FOCUS: TARGETS WEEK! One of the best ways to track your progress is by setting measurable targets. This can be done by counting reps and trying to beat them, completing a specific number of sessions/wk, and upping your weights. CHALLENGE FOR THIS WEEK: Reach for that heavier weight you were to afraid to grab last week! You are stronger than you think That’s it for this week team!! Have a great rest of your Sunday and we’ll see ya’ll in studio!

11.01.2022 Another funky sock Friday ticked off! HAPPY BIRTHDAY to coach @lil.robi.vert . We hope you enjoyed your 4am start and lovely ribbon and hat you were forced to wear all morning. See you all tomorrow for some HOLLYWOOOD (the best day of the week )

10.01.2022 WEEKLY NOTICES Its already week 5 of the challenge! With the finish line coming closer by the day, its is time to change gears and really amp up our efforts for this final push. Whether it be training or nutrition, crank it ip that extra 1% this week and make yourself AND your team proud over the final stretch. Its spirit week round 2! Now that you know your team members well and have been keeping each other so accountable this last month, its time to show off your team... spirit again! Get creative! It doesnt have to be a costume Scan booking time slots are available on the desk in studio. Book in ASAP New class times as of tomorrow! Check the last post for details.

10.01.2022 GET TO KNOW YOUR COACHES This week is studio co-captain ROBI What got you into F45?... I started just over a year ago. Jacko was going on about it at uni and encouraged me to give it a crack! 3 months later I got the job at Glebe, then helped Jacko get his foot in the door and haven’t looked back. What are you studying/studied? I am studying a Bachelor if Applied Science (Exercise Physiology) with Jacko. Favourite post workout meal? I definitely over do protein shakes, but my love is eggs. And bacon. And all the eggs and bacon!!! Often paired with toast and a grilled tomato, plus a leaf of spinach so Millie doesn’t stress about my cholesterol. What do you get up to when you’re not at the gym? Pretty much just sport haha. Playing and training rugby from the start of preseason in January to the GF in September. Watching sport! Rugby, league, football, cricket anything that’s on really. Plus recently I have taken up surfing so every other weekend you can see me not catching waves on the northern beaches. What is your favourite F45 workout and why? Whilst I froth a Hollywood, T10, 3 Peat, Triple Double and Gravity. My first ever session was a dirty Foxtrot so it remains numero uno!

10.01.2022 A huge congrats to these ICONIC ladies for hitting their 750 sessions milestone this week! A day never goes by where Tatum and Lou give don’t 110% in their sessions. They treat every workout like it’s their last and NEVER stop before the buzzer. Tatum and Lou, you are an inspiration to us all and have become an amazing part of our Glebe community. Keep training hard and we will see you soon at 1000 @ttouma @louisecole09

10.01.2022 A massive THANK YOU to our amazing members who went out of their way to purchase a gift for the Christmas Gift Tree! Thank you to All Star Finny @maurafinne for organising this for us! Thank you legends, your support and kindness is sincerely appreciated. I love our community and how generous you all are. The kids are going to love it! ... Big shout out to the Kenso crew who made a massive effort to take part also. Thank you Doza for letting me put the tree up and supporting the community Stretch-A-Family is a secular and not-for-profit foster care agency, based in Marrickville, we have been working in Sydney’s Inner West since 1977 . We provide therapeutic Out-of-Home-Care (foster care) services for children and young people, aged 0-17 years, who are unable to live with their birth families. Our Christmas Gift Tree drive is the main way we source Christmas gifts for the children and young people in our care.

09.01.2022 What have our challengers been getting up to? The #breakingbadchallenge so far has been a massive hit so far and has really FUSED our community and everyone has seriously levelled up their training and nutrition! It has been SO cool seeing the amazing meal/book/walking trail recommendations that everyone has been sharing. With less than 2 weeks to go, our teams are sprinting it to the end and ticking off as many boxes on their bingo cards as possible! ... We have seen some crazy results so far and we cant wait to finish off our last 13 days stronger than ever!

09.01.2022 ANND Challenge week 2 begins!! Week 1 was the warm up and now it is time to get serious with our training AND nutrition! Last week we had a new record attendance in the studio. Lets try and beat it again this week! ... What we want from you in week 2 Add an extra 1% to every set/exercise you complete. Eventually adding that 1% will be the new normal for you! Pick up that heavier dumbbell in tomorrows resistance session (you know you want to!!) Hit your 4 sessions MINNIMUM Put your hand up and ask your accountability coach if you have any questions about your training/nutrition Make sure you are recovering properly between sessions (foam rolling/mobility, nutrition and sleep) Visit our wellness partners for some self TLC! See previous post for deets Get your challenge team together for a session! COMMENT below what extra 1% you are going to add to your routine this week .

09.01.2022 15 DAYS LEFT OF THE CHALLENGE Feeling a sense of panic? WELL if this is the case, then there may have been a slight niggle or set back in the first 30 days that we can reflect on today and adjust our actions and intentions going forward into the final stretch of this challenge ... Find yourself snacking too much? ADD more protein to your meals so you arent as hungry. Not getting your 4 sessions in? Hit up one of your coaches to keep you accountable for the week. Not sleeping well enough? Set an alarm at 9pm on your phone reminding you to stop the scroll. There is always an easy solve for any set back that pops up. If if feels too hard then we are doing something wrong!

09.01.2022 STRONGTEMBER Many of your faves continue, with the addition of some new fun! * MONDAY - #TGIM/THANK GOD its MONDAY continues! Every Monday for the month there will be fun going down in studio + our members draw will go off!... * Millies mobility will also continue * FUNKY SOCK FRIDAY will keep making WAVES with the cheeky addition of an IN-HOUSE sock design competition launching soon * Our ALL STAR CUP FINAL SHOWDOWN will take place on SUPER SATURDAY 5th with a DJ, PRIZES WELLNESS PARTNERS CELEBRATIONS and the CROWNING of the ULTIMATE ALLSTAR #whowillitbe?? * R U OK? DAY takeover & activation on September 10 * Lastly, Challengers BEWARE... there is an INTRUDER COMING everything is about to change...

09.01.2022 GLEBE vs KENSO MALE FINALISTS are HERE! . THE FINAL ALL-STAR SHOWDOWN THIS SATURDAY @ F45 GLEBE 10:30AM . After 4 long weeks of competition, we have arrived at the Final of our very first Glebe + Kenso All Stars Cup!... . Our All-Stars team recognise members who have done 250, 500, 750 + 1000 classes - both a committment to their training and our community! . Representing the MALES of Glebe: 1000+ session All Star, our very own Nigel @nige06 . Nigel has been training with us for years and brings his A game to every session. Come get behind Nigel THIS SATURDAY 10:30am @ GLEBE!!! Much like other sporting finals, it will be an amazing spectacle held at the Glebe studio! A gruelling and intense workout is lined up for the legends taking part! We are proud to have him represent us against Kensos own Maurice @mauricelyli at the final this Saturday 5th September! . Best of luck NIGEL!

08.01.2022 HOW TO WIN YOUR Week 1. Get organised EARLY- set your goals, groceries, wash your activewearyou know the drill! 2. Throw the first punch- get in for your Monday session so there are no chances to fall behind ... 3. Write it all down! Might sound silly but IT WORKS and make it somewhere visible! 4. Meal Prep- something that us as coaches find helps so much! Hit coach @jordiesutherland up for her epic meal prep she did this week (chipotle burrito bowls) 5. Put your hand up- any questions, concerns or niggles, ASK ASK ASK

08.01.2022 This weeks SMART SWAP= CHIPS Chips are are grazing table/ party snack essential which are dangerously easy to polish off the entire bag in one sitting (guilty). Eating chips is often part of many social activities therefore may lead to mindless snacking as we can lose track of how many we have had! ... This week your coaches have a cheeky smart swap that is going to help your reach your fat loss goals faster! A bag of Smiths Original chips has a whopping 925 calories whereas the Cobs Popd chips only has 415! That is less than half! Next time you are looking for some chips, opt for the lower calorie ones so you can enjoy more of them! Happy snacking!

08.01.2022 HEALTHY BURGER NIGHT SMART SWAPS If your goal is fat loss and you don’t want to miss our on burger night then this video is for you! BUN- swap out your standard burger bun for a burger thin or you can even make lettuce buns!... PATTY- swap out for a lean cut of meat for your patty such as turkey, chicken mince or a tofu protein source! Load up on the fresh veggies!! SAUCE- low sugar sauce or Nandos Perinase are GREAT options! Enjoy with some home made chips on the side!

08.01.2022 Another Super Hollywood Saturday! Wild scenes in the studio as our Challenge teams ripped in for the first Saturday of the challenge! Challengers keep your eye on your email for next weeks mission!... All Stars get ready for the Preliminary finals!

07.01.2022 We warned you... . Time to spice things up a little bit in the studio . ALL POINTS GET WIPED!... . YES you heard that right! The game has changed and our INTRUDER will now be your best friend - the BINGO CARD (swipe across) has also been posted to the Challenge FB group, to your inbox and copies are available IN STUDIO! . Your hard work up until now has NOT gone to waste! SPOT PRIZES, MVP, Team Player awards and SO much more still up for grabs!!! . New POINTS (+double points rules) system is on the FB page and on your emails... HAPPY CHALLENGING! . LET THE GAMES BEGIN

06.01.2022 INTRUDER ALERT We warned you... . 19 days in and we thought wed throw a spanner in the works...... . ALL POINTS ARE WIPED! . YES you heard that right! The game has changed and our INTRUDER will now be your best friend - the BINGO CARD has been posted to the Challenge FB group, to your inbox and copies are available IN STUDIO! . Your hard work up until now has NOT gone to waste! SPOT PRIZES, MVP, Team Player awards and SO much more still up for grabs!!! . New POINTS (+double points rules) system is on the FB page and on your emails... HAPPY CHALLENGING! . We see everything... See more

04.01.2022 Tip 1 Eddie speaks about the importance of doing the groundwork first through perfecting your technique before increasing the intensity in your training. Tip 2 Recognise when you have increased your intensity and look after your body between your sessions. Recovery is more important that you think! Tip 3 Be very mindful when doing body weight exercises! Always modify or ask your coach for progressions/regressions so we can ensure your technique stays spot on! ... Keep up the awesome week team and look after yourselves this week!

04.01.2022 STRONGTEMBER CONTINUES Sunday hot tip- prepare your snacks/meals for the week today! Sundays are the best day to #gyst to stay on track for the week. An hour spent in the kitchen today will save you $$, time and cals for week ahead! Notices... ITS OPEN WEEK- Got any friends who have been asking you why youre looking so fit? Answer their question and show them how STRONG you are by bringing them in for a free session to try it out for themselves! 3 DAY BOOKING WINDOW- we are introducing a 3 day booking window. As the sessions are all being waitlisted quite far in advance, we want to keep it fair so everyone gets the opportunity to get a spot in their desired class! Challenge mission = NMAM and hit 4 sessions. Easy as that so book in for tomorrow! Keep filling out your bingo cards! Only 1.5 weeks to go! Athletic focus this week = POWER.

04.01.2022 Mindfulness Mindfulness isthe quality of being presentand fully engaged with whatever were doing at the moment free from distraction or judgment, and aware of our thoughts and feelings without getting caught up in them. We train in this moment-to-moment awareness through meditation, allowing us to build the skill of mindfulness so that we can then apply it to everyday life.... Mindful meditation is a great practice to incorporate into your daily routine to keep your thoughts more organised. This allows you to have more control over your decisions and ensures that we are not constantly in a reactive state. When relating this to your health and fitness, this will allow you to make the right decisions especially with nutrition and training through reaching for the right food options and really listening to our body. Try doing a 10 minute meditation today and comment how it makes you feel after! Our favourite is the @headspace app.

02.01.2022 45 DAY CHALLENGERS ARE KILLING IT Check out what they have been getting up to so far SPIRIT week, attendance PBs, bants and some pretty impressive results... already! . Were well into Week 2 and safe to say were so proud of these legends who have remained committed for 11/45 days so far. They are SMASHING their goals every damn day . Each of the teams have truly stepped up and helped each other stay accountable and on track... while having a whole lot of fun alo...ng the way . Watch this space only bigger and better things to come for this epic crew!! See more

02.01.2022 MASSIVE shoutout to @berzimarianna who this morning smashed a HUGE PB with her box jumps... Before lockdown, she was afraid to approach the box for a step up. But she had a goal for this challenge, to nail her burpees and box jumps. The progress we have seen in just two weeks is incredible and just a testament to those 1% improvements, the right attitude and a solid plan.... We are so proud of you and love your willingness to trust the process, push yourself and prioritise your goals! So pumped and cant wait to see whats to come for you #FourToTheFloor #GoAunty !!! Lets big her up crew

01.01.2022 Feels post 1000 rep challenge Well done to the coaches for smashing out 1000 reps in the heat today so raise awareness for @movember !! Also well done to all those who made it down in the heat today! Make sure you stay hydrated today!!

01.01.2022 ITS STRONGTEMBER This weeks notices... Week 4 of the challenge begins and the intruder has been announced! Time to regroup your team and start filling out your Bingo card. All points are back to 0! Keep your team accountable and keep hitting your minimum 4 sessions each a week to get back in the game. ... Book in NOW for your session tomorrow. Classes are getting waitlisted so save your spot not! Its nutrition week! Share with us your favourite healthy meals/snacks that you have by posting them in the challenge group! Everyone loves finding out new healthy recipes or tricks so get snapping! Athletic focus this week = TEMPO. Check the FB group for more details.