F45 Training Kensington in Kensington, New South Wales | Gym/Physical fitness centre

F45 Training Kensington

Locality: Kensington, New South Wales

Phone: +61 2 7901 0514

Address: 112-116 Anzac Parade 2033 Kensington, NSW, Australia

Website:

Likes: 838

Add/Update information

Reviews

Tags

• Sport & recreation
• Gym/Physical fitness centre

25.01.2022 This weeks SMART SWAP= Coffee . As much as we all love our coffee (especially your coaches) it is important to be mindful on the calorie/sugar content of what we are consuming! Without knowing, you could be consuming upwards of 200 calories per coffee! . But not to worry, there are many healthy alternatives out there now so you can still enjoy your daily coffee fix.... . We often opt for a lower calorie milk such as almond milk or go for the avalanche sachets! . Also, remember to always use your keep cup!! See more

25.01.2022 CONGRATULATIONS @sarah161289 for smashing it out of the park and WINNING Summer Squad + 12 weeks training on us!!! - Once again, we’re so pumped that you guys loved this so much and got so involved - Sarah absolutely blew us away with her commitment, training remote for the most of it but still securing 16+ sessions and 250 points from her missions ... - Shoutout to everyone who braved the last 4 weeks and kept showing up for themselves, having a bunch of fun and not ignoring their key habits over the break - We cannot wait for the next one... See more

25.01.2022 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... See more

24.01.2022 TGIM DRAW Tonights Thank God its Monday draw winner is @michelle.vass ! Michelle has won herself a Kenso tank! Youre stuck with us now Our number one golden rule of the studio is never miss a Monday! Hitting your Monday session sets you up for success, not just with your training, but in all aspects of your life. Michelle won tonights prize because she NAILED that golden rule!... Congratulations Michelle!! Your sheer determination and grit during the sessions is phenomenal!! Keep throwing those punches chick

24.01.2022 TGIM DRAW!! . Tonights thank god its Monday draw winner is KHARINA!!! This draw includes the 150 legends that trained on a MONDAY. They have already won their week and are well on track to hitting their 4 sessions over the next few days . Kharina we see your hard work behind closed doors and the effort you put in with your commitment and dedication to staying consistent with your training partner. HIT YOUR MONDAY NEXT WEEK TO BE IN TO WIN!... . Congratulations Kha!! Keep throwing those punches at your week See more

23.01.2022 THE TIME HAS COME . Firstly, congratulations to EVERYONE who gave the 45-Day challenge a red-hot shot! We focused on habits and lifestyle choices whilst getting you back into routine and we saw some INCREDIBLE results both physically and mentally. In teams we had you complete missions, fun tasks, compete with attendance, battle with an intruder (still not sorry) and get amongst the community. What a crew! For those eligible from the before and after scans... . FEMALE ...WINNER: KAITLYN @kaitlynevetaylor - 5.4% body fat - 2.6 kg weight + 1.5 kg muscle and multiple strength PB’s! . Kaitlyn we trained you through lockdown and have seen you blossom in our family finding your feet again with health and fitness. Backing your teammates and being a true representation of what we stand for in our studio CHEERS TO YOU . MALE WINNER: OSCAR @osma.id . 5am consistent legend is our true representation of showing up when it’s cold wet and raining, still getting his reps in, making changes with food and nailing the basics every time he walks through the door. . + 500g muscle + Stronger mindset and mental strength + Multiple PB’s in Strong-tember . Come see us in the studio for your prizes!! See more

22.01.2022 Cooking with the Glenso Chicks . Episode 2- Protein Mug Brownie . For the month of August, coach @melaniegallagher and @jordiesutherland are going to be whizzing up some EPIC and macro friendly recipes that are quick and easy. These recipes contain minimal ingredients but taste BOMB... . Ingredients Protein powder (40g) Tablesooon flour Tsp baking powder 1 egg white Splash almond milk TBSP peanut butter . Toppings YoPro Salted Caramel Cacao nibs . MACROS Protein- 45g Carbs- 20 Fat- 14g Calories- 380 . COMMENT below what recipes you want to see next!! See more

21.01.2022 LIONHEART GANG WAS ON FIRE THIS MORNING . Challenge teams uniting together and spicing up the (friendly) competition in our booked out Hollywoods! . 80 of you WEAPONS tore it up this morning, so proud of you all! The fire, determination and commitment to your training each week is ADMIRABLE and you should be equally as proud of yourselves ... . Have an epic weekend, rest, recover - be sure to check your emails for next weeks mission and how to WIN your WEEK! See more

21.01.2022 6 STEPS TO GET IN THE BEST SHAPE FOR SUMMER... - We’re BIG believers of training for your mental health is the number 1 priority but who doesn’t love feeling comfortable and confident within their own skin and enjoying a day at the beach without feeling self conscious?... - Everyone right?...... - Well here are our 6 best tips for getting in shape this summer... - You’ll need to start NOW to give you the time to not be diss appointed. - 1. DECIDE ON A GOAL:... * To achieve confidence in your body you need to know exactly what it is that you’re training to achieve. So set a SMART goal. * S= Specific- * M= Measurable... * A = Achievable... * R= Relevant... * T= Time based... So not just ‘tone up’. Set a target. We can help you here. - 2. MATCH YOUR NUTRITION TO YOUR GOAL:... * It’s true, what and how much we eat and drink is the most important part. If you’re goal is to trim down, you’ll need to be in a calorie deficit. Muscle gain? Let’s get you eating more. You don’t 100% need to count calories every day, but you do need to be aware of what you’re doing. - * Theres a way to calculate it too. Once you scan and find out your Basal Metabolic Rate, we add your average calorie expenditure per training session. Once you have those 2 you can the figure out how many calories you burn each day...and therefore what your caloric intake needs to be for your specific goal. - 3. TRAIN TO YOUR GOAL: * Our sweet spot recommendation is 4 times per week. The type of training you should be doing should be RELEVANT to your goal that you want to achieve. Building your week around the ideal split for Cardio vs Resistance sessions, and how to ensure you’re being an active participant in the sessions by counting your reps, knowing what weight you’re lifting so you know you’re making progress. 4. CREATE GOOD HABITS: * Turn it into a lifestyle. Your routine has to be sustainable AND provide a good balance for you. It’s not about being ALL or NOTHING. Start with Sunday meal prep and set your sessions for the week ahead. Navigate around social events. Never miss a Monday session and hit your 4 sessions. - CONTINUED IN COMMENTS

21.01.2022 Your comfort zone is a safe place, but nothing grows there... is a common sentence in our studio. . Wanting results youve never had before requires action and change youve never experienced. Maybe youve done a few challenges before, maybe this is your first... . Let this week INSPIRE you, get EXCITED to make change and realign yourself with your goals. Make yourself PROUD to have chosen this journey to better yourself. Plan ahead, take CONTROL and WIN your week by sta...rting with your mindset... . I can and I will See more

21.01.2022 EARLY BIRD TICKETS ARE LIVE REGISTER HERE: https://bit.ly/36SskP5 What if you simply devoted the REST OF 2020 to finishing the year with a VICTORY? ... - A victory in your PHYSICAL state, MENTAL state and how you FEEL about yourself? - This UPCOMING 6 Week SUMMER CHALLENGE starting Oct 26th is for you if: - You’ve tried before but you C.A.N.T seem to get results on your own You would like to make positive changes to your LIFESTYLE... You want to ENJOY the journey towards the BEST SUMMER EVER You used to be fitter, healthier, strongerthen 2020 happened and now you want a kick up the b*tt You want to be surrounded by GREAT CULTURE and COMMUNITY and a normal gym is not your thang You’ve always wanted to try F45 Glebe and Kensington but you just need a good reason to If you ANSWERED with a YES to any of the above, CLICK the LINK Below to SECURE YOUR EARLYBIRD SPOT TO get these inclusions. with 10% OFF and access to another SPECIAL DEAL. (If you’re new, DM us and we’ll give you a buzz). On top of your membership, you will RECEIVE these Challenge inclusions: F45 LIONHEART heart rate monitor (limited supply) Your very own Coach Our NEW F45 Glebe and Kensington Challenge Playbook Live SEMINAR at the START, MIDWAY and END to ensure lasting success F45 Challenge Meal Plans AND we’ll show you how to plan your own Exclusive Lifestyle+ Nutrition Video Series 2 x InBody scans Supplement Guidance Recovery Guidance and Exclusive Wellness Partner Discounts Exclusive Challenger only sessions in and out of the studio Weekly Prizes and some SUPER EXCITING WINNER PRIZES supporting our Locals Businesses Literally EVERYTHING you need to get you READY for the BEST Summer EVER It’s ONLY $129 for the Challenge Tickets which gets you ALL of above. Or $199 with the F45 Lionheart. This Challenge WILL SELL OUT because of our COVIDSafe restricted numbers. It’s you vs 2020. There’s still time to win. REGISTER HERE: https://bit.ly/36SskP5

21.01.2022 SUMMER SQUAD WEEK 1 what a vibeeee! - Everyone turned up the and absolutely smashed the BIG WEEKLY MISSION + mini missions (which have now SELF DESTRUCTED) - We’re blown away by you all and so pumped for week 2. Keep up the awesome work AND stay tuned for SURVIVOR of the week, announced 8PM tonight #glebekensosummersquad

21.01.2022 THE INTRUDER HAS ARRIVED (finally) All details in our recent post - CHECK IT OUT BELOW Check your emails, tag your team-mates...time to get a new GAME-PLAN ... LET THE GAMES BEGIN

21.01.2022 DAY 36/45 IS TOMORROW . Check your emails for an update on the Challenge success so far, your MISSION next week which is FINISHER + TEAM SPIRIT and a cheeky Coach tip with some tips to stay on track both mentally and physically...Dust off your team outfits! . BODY SCANS: Tuesday 29th September 5-9am - book in now in studio!... . STRONG-TEMBER: 4 week progression continues with your RDL + Chest Press. Remember your PBs + lifting weights youve never lifted before will get you results youve never had... . Friendly reminder to please cancel out of classes within 8 hours notice (night before) if you know you cant make it to ensure another legend a space! . SUNDAY THOUGHTS: A ship is safe in the harbour... but thats not what ships are built for...Find comfort in discomfort . SEE YOU LEGENDS TOMORROW See more

20.01.2022 POST SESH FEELS WITH YOUR CREW ARE JUST THAT MUCH BETTER Such an unreal feeling to be surrounded by people who help you to be better each day . I saw a quote the other day, which goes:... If you hang around 3 lazy people, you will be the 4th.. If you surround yourself with 4 unmotivated individuals, you will be the 5th... So if you put yourself amongst 5 driven legends, you will be the 6th... Catch my drift? . If you’ve never experienced working out with a bunch of incredible, genuine humans who support you and cheer you on, you’re missing out . TAG YOUR SWEAT SQUAD BELOW and set up your next sesh!!

20.01.2022 You hear us say it all the time...but here’s the actual meanings incase you were wondering. It goes a little bit like this... . It’s easy to win a game when you’re already ahead You wouldn’t go into that High-Level game without a warmup would you? What about on an empty stomach? No fuel? Empty gas tank?... DIDN’T THINK SO! . It’s the same concept we preach in the studio, hitting your Monday gives you a WIN for the week already. Those ‘feel-good’ vibes we all thrive off and crave. You want more. . More on Tuesday and more on Wednesday. You’re speeding up, you’ve got gas in your tank and you’ve now got momentum. . Winning 2020 starts with winning your Monday. Don’t be an alarm snoozer, be a go-getter . Final few spaces left in 9:30am + 11am today! See more

20.01.2022 This weeks nutrition hack = PROTEIN ICE CREAM Protein ice creams are a great way to finish off the day without getting in unnecessary sugar and fats whilst still being delish! They are also packed with protein and are super satisfying! It’s basically like having a frozen protein shake! The coaches are all OBSESSED with these protein ice creams at the moment! ... Let us know what your favourite macro friendly dessert is down below!

20.01.2022 CAPTION THIS . @nereepepperall laughing at Coach Krug’s punishment for not having funky socks on? @_krugir_ . It’s all fun and games until you get sent out for a block run ... . 10 days until our LAST CHANCE 2020 challenge kicks off 46 days until summer . Make 2020 your year, finish strong with our team. Check our previous post for ticket details See more

20.01.2022 1 WEEK COUNTDOWN! Are you IN or are you going to have FOMO?! For those that know us know that we do things a little bit differently...This Challenge is NOT TO BE MISSED! This is your last chance to kick 2020 in the . ... Finish off your year feeling stronger and better than ever before. Dedicate this next 45 days to YOU and head into the warm weather feeling confident and bloody proud of yourself!! BEFORE PHOTOS + BODY SCANS THIS FRIDAY 5-9AM Last minute registrations are still open! Link in bio!!

19.01.2022 NEW PARENT ALERT! A massive massive congratulations to our new Dad @rolfiek Rolfe 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

18.01.2022 What BAD HABITS did you break during Challenge 28? . We could NOT be more proud of the results we saw in this 45 day challenge! Our members thrived in their teams and not only showed some amazing progress in #breakingbadhabits but had some LIFE CHANGING scan results too! . This just goes to show how much keeping each other accountable WORKS! Training in the right environment with your teams and having your coaches backing you and pushing you along the way is the recipe t...o success! .These are now the foundations to success to WIN the rest of 2020. You know what works for you, you know how easy it is take these new habits you have developed in the last 45 days and implement into your lifestyle and routine on a daily basis! CHEERS TO YOU!! See more

18.01.2022 WELLNESS WEEK STRETCHING COMMENT YOUR FAVOURITE STRETCH BELOW Its week two of the challenge and we KNOW youre feeling muscles youve never felt before. Whilst it is important that we get our sessions in - and work hard during those sessions - it is just as important that we recover even harder!! Consistent stretching will help your body recover faster and better, ultimately maximising your performance in studio! ... Here are three basic stretches coach Millie recommends to help open up your hips and protect your lower back!

18.01.2022 ANNOUNCING: 2020/21 SUMMER SQUAD - Okay so who’s ready for the BIGGEST SUMMER EVER!? - DON’T. STOP. TRAINING ... LET'S. STICK. TOGETHER - (You can do this even on holidayzzz) - The summer holiday season is notoriously hard to pursue your health and fitness goals, with all the Christmas parties, social events and long summer beach days it’s very easy to come back to reality after Australia Day a little heavier, unfit and thinking to yourself, I’ve done it again - This isn’t about you not drinking Avoiding the Christmas food and not having a social life There will be booze, there will be food - some of that we will be doing together! - This is about sticking together after a long year, and making sure you get to 2021 proud of what you have achieved. We’re taking the pressure off, this is not about shredding or losing body fat, this is about having a whole lot of fun and getting through the next few months connected and enjoying ourselves without the guilt. - This year, we’re doing things a little different. In previous years, you became a ‘Summer Survivor’ after hitting a certain amount of points from missions. This year, if you’re still around after everything that has happened, you’re already a survivor. Which is why all SQUAD MEMBERS will receive CLASS of 2020 TEAM JERSEY at the very beginning. BUT, that doesn’t mean we can’t have some fun and some friendly competition over the summer to keep us together, keep us connected and keep us training despite everything that has happened and all the parties and temptations. - STARTING DEC 14TH UNTIL JAN 12, including: $50 WIN BACK WAGER YOU PAY AT THE START, AND GET BACK IF YOU EARN 250+ POINTS UNLIMITED F45 WORKOUTS, EVEN IF YOU’RE TRAINING REMOTE FUN COMMUNITY MISSIONS FOR POINTS CLASS OF 2020 SUMMER SQUAD JERSEY OUTDOOR WORKOUTS SURPRISE GUEST APPEARANCES MAYBE EVEN AN INTRUDER REMEMBER, YOU CAN STILL TAKE PART ON HOLIDAY - ONE LUCKY WINNER DRAWN FROM ALL MEMBERS WHO EARNED 250+ POINTS WILL RECEIVE................ .... ..... FREE, UNLIMITED TRAINING ON US FOR THE FIRST 3 MONTHS OF 2021 - DON’T BURY YOU’RE HEAD IN THE SAND THIS SUMMER, BE PART OF THE SUMMER SQUAD AND MAKE THIS YOUR BEST SUMMER EVER! - WANT IN? - FOR MEMBERS COMMENT > THIS EMOJI BELOW FOR YOUR FIRST 10 POINT HEAD START FOR NON-MEMBERS, SEND US A FACEBOOK MESSAGE IF YOU'RE KEEN AND WE GET BOOK YOU IN FOR A FREE SESSION !

18.01.2022 Our members all have a story. A reason. A why. You walk in our doors and whether you lift 1kg or 10kg heavier than the week before, TeamKenso is here to move you closer towards your goal each day you train. And CELEBRATE those mini victories! Proving to you that you are more than capable of achieving that new Personal Best.... . Strength doesnt come from what you can do, it comes from OVERCOMING the things you once thought you couldnt. . What PB are YOU working towards this week? Comment below! WHEN you hit it, free tank coming your way See more

17.01.2022 PROGRESS UPDATE . Our a challenge teams have been getting amongst our intruder Bingo Card over the past 2 weeks scoring points for getting out of their comfort zone and proving to themselves they are more than capable of what they think they can achieve + making new friends AND GETTING STRONG while doing so! . Count your reps... Lift smart - know your max working weight Regularly shock your body and keep it guessing with heavy weights (even if that means less reps) Always look back to see how far youve come! . Small steps in the RIGHT direction will have you feeling on track and in control with your fitness goals. 12 DAYS LEFT TO SCORE THOSE EXTRA BONUS POINTS LEGENDS. . WHOS TAKING OUT TOP SPOT?! Top team prize is one you DONT want to miss out on See more

17.01.2022 WHO IS EXCITED??? 1One week until A Stronger You Challenge kicks off. Use this week as your ‘Warm Up Week’. Start to develop those mini habits that you want to create over the next 45 days NOW. We have created the Warm Up Week to allow some time get organised with your nutrition and sort out your training routine so we can go into the challenge full speed ahead.... Some ideas on how to Warm Up for the challenge Find some recipes that you know fill you up, and are delicious + healthy PLAN when you will get your 4 sessions in every week JOIN our Facebook group if you aren’t in there already Start to find other members in your session who are in the same team as you! Treat yourself to some new activewear/shoes to motivate you to train Buy a masisive water bottle so you don’t forget to drink establish a good sleep routine GET EXCITED

17.01.2022 EARLY BIRD TICKETS ARE ON SALE REGISTER HERE: https://docs.google.com//1FAIpQLSdB8hDheUFRaAUGrn/viewform HERO; A person who, in the face of danger, combats adversity through feats of ingenuity, courage or strength... 25% of the year has almost gone! But do you still feel like you are in a bit of a hangover from last year? For a lot of us, there are some obstacles lingering from 2020 that need addressing in order to make 2021 YOUR year. If you have ALWAYS wanted to learn how to work through adversity, identify your areas of opportunity, and set yourself up for future success, then... WE CAN HELP YOU! It’s time to take that first step to becoming your own HERO of 2021. INTRODUCING our NEW 6 WEEK HERO’S JOURNEY. For ALL members; current and NEW ON YOUR HERO’S JOURNEY, YOU WILL LEARN TO: Recognise your Area of Opportunity (AOO) Create goals based off your AOO Identify obstacles/hurdles, either internal or external, and learn how to overcome them Design a routine that works FOR YOU and YOUR lifestyle Stay MOTIVATED - even when you want to stop Take your achievements and learnings beyond your Journey AS A RESULT, YOU WILL: Regain positive self talk Have an INDESTRUCTIBLE mindset - in ALL aspects of your life! Make healthy food choices (whilst also maintaining a social life and keeping all the treaties) Become stronger as a person both mentally and physically Whip out some old faves from your wardrobe Have better sleep and higher energy levels ALLLLL THE CONFIDENCE!!!! If you want to guarantee your spot and have access to the SPECIAL DEAL Register NOW for your EARLYBIRD spot: https://docs.google.com//1FAIpQLSdB8hDheUFRaAUGrn/viewform After that, you will have to wait until Wednesday when our GENERAL TICKETS GO LIVE On top of your membership, you will RECEIVE these Hero’s Journey Inclusions: Full holistic guidance and support the WHOLE way, not just a SHRED Your very own Coach Educational Modules, every week to guide you through each stage of your journey Nutrition guidance 2 x InBody scansto track the results of your focussing on positive behaviours Mindset and mental well-being tasks for a well rounded approach PROVEN Habit tracking tools to make it easier to turn negative behaviors into positive ones Exclusive HEROES only sessions in and out of the studio and some SUPER EXCITING WINNER PRIZES EARLY BIRD TICKETS now ONLY $79 which gets you ALL of above. EARLYBIRD tickets are strictly limited to 30 spots, or until midnight Tuesday, whichever comes first. Then GENERAL RELEASE will be $99. It’s only 6 weeks. Starting April 5th. Stop doubting yourself - YOU CAN DO THIS! Cross off step 1 NOW. Become your Hero. Register NOW before the discounted spots go: https://docs.google.com//1FAIpQLSdB8hDheUFRaAUGrn/viewform

16.01.2022 TGIM DRAW Tonights Thank God its Monday draw winner is @brooke.rolfe!! Brooke has won herself a tank, @humming_puppy yoga voucher, AND two protein bars!! Our number one golden rule of the studio is never miss a Monday! Hitting your Monday session sets you up for success, not just with your training, but in all aspects of your life. Brooke won tonights prize because she NAILED that golden rule!... Congratulations Brooke!!

16.01.2022 THE BOARD IS UP PARTY It’s here gang!! Our new challenge board has arrived and we are PUMPED to start adding names to it!! Now is your last chance to finish off 2020 strong Add your name to the board if you want to look and feel good for summer!... A seminar with all the challenge info to be held on Sunday at 10:30AM in studio! LETS GO

16.01.2022 EARLYBIRD TICKETS SOLD OUT - 2nd Release On Sale NOW 2nd Release REGISTER HERE: https://bit.ly/36SskP5 to grab your spot. Be quick There are 47 days left until Summer officially starts. ... In 6 weeks, we’ll get you ready so you avoid REGRET. Let’s finish 2020 STRONG - no matter what has happened this year, you’ve still got time to turn 2020 into a defining year for you. Stronger, physically and in the mind You got your groove back, and you’re in the zone again Your fitness levels are back and your training routine You’re proud of yourself again and all the compliments from your BFFs are nice too You’ve put yourself first again - you do you boo Your energy levels have skyrocketed, sleeping better and waaaayyy more confident at work and on the beach It’s only 6 weeks. Stop doubting yourself. Repeat after me. YES I CAN!! This is your last chance. 2020 - no regrets.

16.01.2022 CHALLENGE TEAM WINNERS . Coming together is a BEGINNING. Keeping together is a PROCESS. Working together is a SUCCESS. . What a success that was! Mission, fun + games, intruders but most of all, RESULTS! Proof that working together works and can help keep you accountable and on track at the same time...... . THE WINNER IS The family! @anncea22 @ginageorgaros @i.am.stephanie.claire @anastasiaghee . You all showed true commitment to backing one another, your own goals, team spirit, dedication to your training and the proof is in the pudding! All coming out on top with INCREDIBLE scan results to show for it all. It’s only the beginning . Community team prize pack courtesy of the legends in the background @hey.doza and BJ dinner and a night out at @barreggio and Cork + Canvas! . Last but not least, our little hurricane who now lifts more than she weighs @aoifereillyx So proud of your hustle and 45-Day journey - maintaining strength while losing 4kg and dropping 5% body fat - again, this is just the beginning for you and we want to recognise your hard efforts with a LIONHEART so we can keep a closer eye on your training MUCH LOVE FROM TEAM KENSO See more

16.01.2022 This weeks fit find = FITLATO @fitlato This ice cream option is low in cals but still curbs your ice cream cravings! Having desserts that taste great and are macro friendly are a win win so get your hands on some today!! Thanks to coach @sophiemontgomery_ for the recommendation!

15.01.2022 This morning us coaches had a proud moment while talking to our awesome members about the progress they have made over the last few weeks, especially since we re-opened. We’ve had people absolutely blow themselves away with personal bests, proving to themselves that they are so much stronger than they thought they were. We have seen so many legends incorporating positive habit systems and breaking bad ones... resulting in both mental and physical transformations ... These mini wins are the best part, and they are the proud moments us coaches constantly talk amongst ourselves about and share. However, the one thing we’ve noticed recently is the absolute camaraderie and VIBES that you guys continue to bring into the studio and out. It’s no surprise or coincidence that since coming back in here and being together and then working together as teams during the challenge has LIFTED the roof on what you guys have been achieving. Which is why I thought this quote was fitting to share. You legends have seriously been getting around each other, cheering one another on, welcoming new faces and keeping each other accountable outside the gym too!!! We are freaking loving it. We are so pumped to be apart of a tribe with so many amazing people who help to bring the best out of each other each and everyday. It’s what we’re all about! Big love from G+K

15.01.2022 IT’S OFFICIAL! NAMES ARE UP AND TEAMS ARE DECIDED . You don’t know what you’re in for these next 6 weeks STARTING MONDAY 26TH OCTOBER...The game is changing! . Information Seminar IN STUDIO this Sunday 25th 10:30am. Pick up your special Challenge towels, booklets, LionHearts and be set up with everything you need to know to DOMINATE 2020 ... . BOOK NOW via the app, don’t stress if you miss out, we will livestream it all for you legends to watch back later . WHO DO YOU RECKON YOUR COACH IS?! See more

15.01.2022 STEPS WEEK HAS KICKED OFF WITH A BANG!! Take a look at all of these legends who are well on their way to hitting their 100k steps target for this week!! Seeing you guys SMASH these daily targets is unbelievable! TOP TIPS TO GET YOUR STEPS UP:... Break up your day with short walk trips - whether its just to the corner and back or around your home! (Or to the studio ) Start your morning with a walk Running - this week is a perfect opportunity for you to have your go at running!! Plan a long walk for the weekend with your team!! Coast walk anyone?? Going that extra mile (literally) with these short walking trips throughout the day will help increase your Non-Exercise Activity Thermogenesis, or NEAT. NEAT is the energy expended when were not sleeping or exercising. These types of activities burn more calories than you think so it all adds up!! Keep SMASHING those targets team!! WHATS YOUR FAVE WAY TO GET YOUR STEPS UP??

15.01.2022 CAPTION THIS!!! . Did I miss the kid’s party dress up memo?! . These beautiful bright tele-tubbies smashed out their last Hollywood together on Challenge 28! You all started as strangers and now are crossing the line in a few days as great friends having broken multiple bad habits as you promised 40 days ago! Check out our stories to see some of their habit hacks!... . You should all be so proud of your efforts, we certainly are! Stay tuned this week for a highlight on how they survived and what worked for them . BODY SCANS ON TUESDAY 5-9am See more

14.01.2022 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

14.01.2022 MONDAY: Mindset Reset - focus on progress not perfection, process not the product. Find out more in tomorrow mornings post 3 Days left! . TUESDAY: Challenge 28 Body Scans and STRONG-TEMBER AFINAL TESTING! Track your results and reset your goals and maintenance plan for Summer in 64 days 2 Days left! .... WEDNESDAY: END OF CHALLENGE! Celebrate your success, bad habits you’ve broken and your team effort. Last day to submit your bingo cards! . THURSDAY: Strong-tember highlights!! Reflect on your progress over the past 4 weeks and chat to the coaches on how to maintain that strength over the next few months . FRIDAY: Funky socks day! . SUPER SATURDAY! Book a spot to see our DJ in action @saucepotmusic celebrating our new All-Stars - are you one?! Spot prizes and so much more! See more

14.01.2022 Winners announced tomorrow, stay tuned - We’ll be opening up a waitlist for our next 6 week Challenge - the last one of 2020 - on Wednesday 8am. Strictly limited numbers. We’re doing something BIG for the next one.

14.01.2022 You hear us say it all the time...but heres the actual meanings incase you were wondering. It goes a little bit like this... . Its easy to win a game when youre already ahead You wouldnt go into that High-Level game without a warmup would you? What about on an empty stomach? No fuel? Empty gas tank?... DIDNT THINK SO! . Its the same concept we preach in the studio, hitting your Monday gives you a WIN for the week already. Those feel-good vibes we all thrive off and crave. You want more. . More on Tuesday and more on Wednesday. Youre speeding up, youve got gas in your tank and youve now got momentum. . Winning 2020 starts with winning your Monday. Dont be an alarm snoozer, be a go-getter . Final few spaces left in 9:30am + 11am today! See more

14.01.2022 SUCH AN EPIC MORNING! Big wins over both our studios with our All-Star cup finale taking place. Well done to weapons @ttouma + @nige06 for taking it out and Leila Pitsikas + Maurice for a hearty effort from start to finish Stay tuned for a highlights video released the next few days! @i.am.stephanie.claire taking out the Kenso MVP this morning in the 8am class! True commitment and dedication to the 45-Day challenge thus far. A ray of sunshine every time you come into the studio. KEEP HUSTLING! Happy Saturday legends, rest recover + reset for another epic week coming up

13.01.2022 BANG FOR YOUR BUCK FOODS Here are some lower calories options that you can incorporate into your challenge 29 meal plans! Your day is filled with ‘more’, your plate looks full and therefore more satisfied and remain more adherent/consistent. Whats your fav go-to healthy swap?

13.01.2022 FUNKY SOCK CHECK . September was a month of wins, personal bests, GROWTH, goal setting, breaking bad habits, TEAMS, missions and so many more successes! . We strategically put you in teams to connect our studio even stronger, encourage the importance of working together and the proving to you all what you can achieve with the power of your mind!... . TOMORROW WE CELEBRATE YOU! DJ @saucepotmusic White-Out (must wear white) Spot prizes FREE physio in studio @healthspaceclinics 8:30-9:45am All-Star recognition! . There’s always something happening in the studio - with a focus on enjoying the style of training you’re doing and the people you do it with! See you legends tomorrow...if you’re not there you’re missing out See more

13.01.2022 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

13.01.2022 TGIM DRAW Tonight’s Thank God it’s Monday draw winner is Juliette Deacon! Jules has won herself a $50 voucher for @barreggio Our number one golden rule of the studio is never miss a Monday! Hitting your Monday session sets you up for success, not just with your training, but in all aspects of your life. Jules won tonight’s prize because she NAILED that golden rule!... Congratulations Jules!! Keep throwing those punches

13.01.2022 THINGS ARE HEATING UP AND WE ARE SUPER EXCITED!!! SET YOUR ALARMS FOR THE 4TH of DEC and get ready for your BEST summer yet Andd if you're not a member with us at the moment, reply to this email so you don't miss out on this!... COMMENT BELOW if you think you know what’s in store

13.01.2022 HOW TO BE 1% BETTER OFF WITH YOUR GOALS SMART SWAPS The chocolate icecream edition... . Option #1 - Ben & Jerrys Peanut Butter Cup - 1225 calories | 21g protein | 145g carbs | 50g fat Option #2 - Halo Top Peanut Butter - 320 calories | 20g protein | 52g carbs | 10g fat .... Everyone loves a little bit of chocolate... ICECREAM The lesson here is NOT that one option is good and one is bad. It is that when youre informed, you can make the optimal decision for YOUR personal goals . So lets break this down, if your goal is to lose fat, option #2 will give you more bang for your buck, and allow you to enjoy a treat without blowing the calorie budget at a small 320 calories, it would be easy to fit into your daily intake, enjoy and then move on. . While it is possible and totally fine to fit option #1 into your daily intake (especially if your goal is to maintain or put on muscle), 1225 is a hefty calorie amount. For most people it would mean sacrificing 40-50% of their overall daily intake! So may not be the easiest one to work with, as it may leave you short/leading to overeating/binging. . That being said, so long as you are equipped with the right knowledge, preparation and tools, you can make better decisions when in a pinch for time, or when faced with temptation. . Sometimes option #1 is the right option. Sometimes option #2 is the right option Both options have a solid amount of protein, too! . Knowledge = success with your goals, it means having the ability to make your diet/nutrition work for YOU, rather than you having to adapt to and work for it! See more

12.01.2022 TGIM DRAW Tonight’s Thank God it’s Monday draw winner is @michelle.vass ! Michelle has won herself a Kenso tank! You’re stuck with us now Our number one golden rule of the studio is never miss a Monday! Hitting your Monday session sets you up for success, not just with your training, but in all aspects of your life. Michelle won tonight’s prize because she NAILED that golden rule!... Congratulations Michelle!! Your sheer determination and grit during the sessions is phenomenal!! Keep throwing those punches chick

12.01.2022 ITS STRONGTEMBER . SUNDAY NIGHT TIP: Put your alarm on the other side of the room so you have to get out of bed to turn it off . 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! Be sure to show up or youll get a call from Coach Kiwi . 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. See more

12.01.2022 Over the past 4 weeks, our studio has been focussing on finding your lifting numbers, and training specifically to getting STRONGER - not only physically but mentally. Proving that you are so much stronger than you think! Counting your reps and knowing what weight to train at is the best way to track your progress in workouts! Keeping the body guessing and shocking your intensity by lifting heavier with a smaller rep range, and slowing down your tempo to attain more time y...our muscles are under tension are the best ways to achieve the strength and ‘tone’ most of us desire! Shoutout to only a few of our absolute legends who hit a PERSONAL BEST - never done before! @christiano.green 100kg deadlift @cagashe 10kg chest press @miss.ri.ri and @katiegildea 15kg chest press @pkstanton and @_alexanderthegay 140kg deadlift @sr.kennedy_ 12.5kg chest press . CHEERS TO THE REST OF 2020 (and coming out stronger for it)

11.01.2022 WAITLIST NOW OPEN Regardless of how much 2020 has thrown at you, there’s one more chance to show 2020 who’s still boss. This summer is about YOU finishing strong. ... All your goals you put aside because 2020 was a sh*t show, there’s still time Let’s dedicate the rest of the year to going after your goals Rather than making excuses of why not COMMENT below YES PLEASE and we will be in contact soon (If you are new please DM us your best number to call and email)... And this time, we’re doing things differently This is for people who want to finish stronger and have their best summer ever On top of your membership, you will RECEIVE these Challenge inclusions: F45 LIONHEART heart rate monitor (limited supply) Your very own Coach Our NEW F45 Glebe and Kensington Challenge Playbook Live SEMINAR at the START, MIDWAY and END to ensure lasting success F45 Challenge Meal Plans AND we’ll show you how to plan your own Exclusive Lifestyle+ Nutrition Video Series 2 x InBody scans Supplement Guidance Recovery Guidance and Exclusive Wellness Partner Discounts Exclusive Challenger only sessions in and out of the studio Weekly Prizes and some SUPER EXCITING WINNER PRIZES supporting our Locals Businesses Literally EVERYTHING you need to get you READY for the BEST Summer EVER It’s ONLY $129 for the Challenge Tickets which gets you ALL of above. Or $199 with the F45 Lionheart. SAVE THESE DATES if you’re going to show 2020 who’s still BOSS. - Waitlist opens up NOW to skip the queue and be first in line for EarlyBird. Allstars get Priority and Automatic EarlyBird. - EarlyBird goes ON SALE Sunday 11 October 6pm for 10% off AND access to a *SPECIAL OFFER* - Glebe Photos and Scans Wed 21st Oct 5-9am - Kenso Photos and Scans Fri 23rd Oct 5-9am - SEMINAR Sunday 25th 9am - Challenge and training Starts October 26th This Challenge WILL SELL OUT because of our COVIDSafe restricted numbers. Don’t hesitate. Jump on board the best lifestyle fitness challenge in the Inner East/West NOW It’s you vs 2020. There’s still time to win.

11.01.2022 SATURDAY + 12 DAYS LEFT OF CHALLENGE 28... . Are you on track? Where can you improve to DOMINATE these last few days? . Dont overthink it, you know what works, you know what you need to do. Put your hand up if you need help and HAVE FUN!... . ROMANIAN DEADLIFT Sunday testing tomorrow! Remember your numbers, lift smart, youre stronger than you think! . Who enjoyed the 9:20am class finisher?! See more

11.01.2022 Our legends giving back to the community!

11.01.2022 WHAT’S ON THIS WEEK? A secret challenger workout will be released this week for all those taking part in the 45 day challenge! More details to come... Week two of the challenge!! Make sure you have filled out the weekly survey and make a game plan for this week. How are you going to be 1% better this week? Reflect on your strengths and weaknesses from last week and use that as this weeks inspiration.... Pipeline is returning! Get ready to tackle oncoming sets of 9 waves over and over. There is nowhere to hide in the whitewash as your heart rate will soar and stay there for the entire 45 minutes! Get excited. WHAT ARE YOU PROUD OF FROM LAST WEEK?

11.01.2022 PRE CHALLENGE SCANS + PHOTOS: This Wednesday March 31st 5-9AM in studio HEROS CHALLENGE INFO SESSION: This Wednesday March 31 6:50PM in studio!! BOOK IN NOW USING YOUR APP!!

10.01.2022 20 SPOTS LEFT FOR EARLYBIRD - WILL CLOSE TONIGHT Get in quick Link in bio or HERE: https://bit.ly/36SskP5 to save your ticket This is for people who want to finish stronger and have their best summer ever Who want to still WIN 2020 and finish STRONGER, HEALTHIER, BACK ON TRACK and FEELING GOOD ABOUT YOURSELF... You’re the special ones, who know you’ve got more in you than to write this year off You’ll need an active membership with us and a CHALLENGE TICKET, which gets you these Challenge inclusions: F45 LIONHEART heart rate monitor (limited supply) Your very own Coach Our NEW F45 Glebe and Kensington Challenge Playbook Live SEMINAR at the START, MIDWAY and END to ensure lasting success F45 Challenge Meal Plans AND we’ll show you how to plan your own Exclusive Lifestyle+ Nutrition Video Series 2 x InBody scans Supplement Guidance Recovery Guidance and Exclusive Wellness Partner Discounts Exclusive Challenger only sessions in and out of the studio Weekly Prizes and some SUPER EXCITING WINNER PRIZES supporting our Locals Businesses Literally EVERYTHING you need to get you READY for the BEST Summer EVER It’s ONLY $129 for the Challenge Tickets which gets you ALL of above. Or $199 with the F45 Lionheart. SAVE THESE DATES if you’re going to show 2020 who’s still BOSS. - Waitlist opens up NOW to skip the queue and be first in line for EarlyBird. Allstars get Priority and Automatic EarlyBird. - EarlyBird goes ON SALE Sunday 11 October 6pm for 10% off AND access to a *SPECIAL OFFER* - Glebe Photos and Scans Wed 21st Oct 5-9am - Kenso Photos and Scans Fri 23rd Oct 5-9am - SEMINAR Sunday 25th 9am - Challenge and training Starts October 26th This Challenge WILL SELL OUT because of our COVIDSafe restricted numbers. Jump on board the best lifestyle fitness challenge in the Inner East/West NOW It’s you vs 2020. There’s still time to win.

10.01.2022 GLEBE vs KENSO is 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 comittment to their training and our community! . Representing the ladies of Kenso: 340 session All Star, our very own LEILA @leilalovesleroy . Leila shows true grit and strength both physically and mentally with her training. With a busy work/life schedule and balancing her family, she still prioritises her own training and gets amongst our community while shes at it. Backing the newbies, getting behind her teammates - a true testament to our brand! Now its time to get behind Leila!!! 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 Glebes own TATUM @ttouma at the final this Saturday 5th September! Best of luck CHAMPION!

10.01.2022 DAY ONE HAS KICKED OFF!! Remember what our number 1 rule is?? Comment below if you know Well done to all of our challengers for starting the week STRONG by setting themselves up for a successful week ahead #NMAM... Remember to check in with your coach and have your SMART goals finalised in your playbook. If you need help with this reach out to your coach! Hot tip- write down your goal and stick it up somewhere in your house that you can read every day! Let’s win this week team! Stay determined

09.01.2022 TGIM DRAW Tonights Thank God its Monday draw winner is Juliette Deacon! Jules has won herself a $50 voucher for @barreggio Our number one golden rule of the studio is never miss a Monday! Hitting your Monday session sets you up for success, not just with your training, but in all aspects of your life. Jules won tonights prize because she NAILED that golden rule!... Congratulations Jules!! Keep throwing those punches

09.01.2022 TGIM DRAW!! . Tonight’s thank god it’s Monday draw winner is KHARINA!!! This draw includes the 150 legends that trained on a MONDAY. They have already won their week and are well on track to hitting their 4 sessions over the next few days . Kharina we see your hard work behind closed doors and the effort you put in with your commitment and dedication to staying consistent with your training partner. HIT YOUR MONDAY NEXT WEEK TO BE IN TO WIN!... . Congratulations Kha!! Keep throwing those punches at your week See more

09.01.2022 WINNERS ANNOUNCED Massive MASSIVE congratulations to everyone who completed the Last Chance Summer Challenge of 2020!! This time round, our members received an accountability coach who checked in weekly with their team to help keep them on track with their goals!! Here are the results: FIRST PLACE CHAMPS!... @arnold_pascual Taking it out for the guys!! Arnold joined at the beginning of the challenge with a buddy and completely flipped his lifestyle on its head! Through each session, Arnold was always pushing himself and always asking for way he could improve himself. His overall positive attitude and strong mindset enabled him to keep going, even if he felt like stopping. Massive congratulations to you mate! We can’t wait to see what else you can achieve @sr.kennedy_ Taking it out for the ladies!! We are so blown away by Sarah’s commitment to the challenge. From the get go, she knew exactly what she needed to work on with her habits, and implemented strategies to flip them straight away. She was consistent with her training, and voiced what she needed help with and never gave up. Her consistency and strong mind is what we love about her!! Congrats chick!

08.01.2022 2nd PLACE CHAMPS A huge shout out to these legends: Well done to @johnlennardb who absolutely SMASHED his first challenge!! He lost an overall 9.2kgs and has also completely flipped his lifestyle. Joining with @arnold_pascual (dream team or what????) John committed himself to training and worked hard every single day. His energy now radiates from him, and he completes his sessions with a big smile on his face and we love it!! Congratulations John!!... Congratulations to @madisonelliott.x who is the walking definition of getting back up when life knocks you down. Madi had some stuff going on; life got in the way. However, there was NO WAY this chick was letting that stop her from achieving her goals. Her consistency, dedication, and hard work throughout this challenge and this year is something to behold. We’re so proud of you Madi and the new mindset you have developed!!

08.01.2022 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!

08.01.2022 COUNTDOWN IS ON FOR OUR LAST CHANCE CHALLENGE OF 2020 . Everything you need to know will be shown to you tomorrow at 10:30am IN STUDIO with your exclusive Challenge Booklets. You will get your Lionhearts, set up your gameplan and map out the next 6 weeks. SEE YOU THERE LEGENDS

08.01.2022 We warned you... . 19 days in and we thought wed throw a spanner in the works... . ALL POINTS GET WIPED!... . YES you heard that right! The game has changed and our INTRUDER will now be your best friend - the GAME CARD (swipe across) 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

07.01.2022 LAST CHANCE TO DOMINATE 2020 STARTS TOMORROW (NOW) . Make a choice, to make a change and commit to a better, stronger and healthier you - both physically and mentally. . Set your SMART GOAL... Decide your nutrition strategy Before SCANS + PHOTOS Join our Facebook Group - TeamKenso+Glebe Live Your personal coach will reach out to you sometime today/tomorrow to get you started! Download and create account with ‘F45 Challenge’ Get ready to bring a fiery attitude for the next 45 days! Get excited and SET YOUR ALARMS! . GameDay tomorrow . What time will we see you tomorrow?! See more

07.01.2022 GOT A SWEET TOOTH?! (dont lie we all do) . Your coaches have some smart swaps that you can incorporate into your diet to get the results you want without ignoring your cravings! WIN WIN! Cadbury Oreo chocolate vs BSC Protein Bar Cookies + Cream... . Protein- protein is the main macronutirent that keeps you fuller for longer. The ENTIRE block of OREO 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 to 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! See more

07.01.2022 CHECK IN WITH OUR CHALLENGERS! . Coming in to Week 4, our members have been working in their accountability teams to stay on track and not only MAINTAIN their habits from the previous Challenge but SEE + FEEL changes both mentally and physically. . So far another and daughter duo @ginageorgaros and @anastasiaghee down on the scales and loving their time so far with TeamKenso. @georgia.linden also seeing visible progress whilst @courtn3ywhite increasing her strength ...(and even more over Strong-Tember) pumping out the 15kg Chest Press for 5 reps! . LOVE your hustle and commitment to your training ladies. We are so proud of you, were just getting started See more

06.01.2022 IN 45-DAYS I... . With scans going down this morning it’s important to still focus on how much you’ve progressed and the 1% changes over the past 45 days. . It is super important to not rely on the scales as your only measurement of your progress in the gym. Our bodies are SO amazing and they don’t deserve to be looked at poorly or judged just because of a little number on the scale.... . How to have a heathy mindset around making progress? Consiteny is key- no one gets a six pack over nightgood things take time! Listen to your body! If you feel like you need a day off training, don’t ignore your bodies signals, it it telling you something! Use positive self talk as a tool for self confidence! Stick some notes up on your mirror Notice how you feel not just physically, but mentally after a workout! Everyday your body is adapting and getting stronger. Be proud of yourself! Reflect on our old bad habits and all the new knowledge you have and notice how much you have changed your lifestyle to what is is now! . Remember that health is not a destination it is a journey! We will never reach a point where we feel that we are at the epitome of health and can stop trying now. This means that we need a healthy mindset around our health and fitness as this is a long term path we are taking for the future you! See more

06.01.2022 HANDS UP IF YOU’RE EXCITED FOR SUMMER IN 52 DAYS . We have some EPIC plans and events coming up to get you ready to dominate 2020 and have you that much closer to your christmas goals... . HOW TO GET INVOLVED?! Get your name on our waitlist in the studio - final few spaces are filling up! Ticket options are in our previous post. Send us a message - OPEN TO MEMBERS AND NON-MEMBERS.... . FOMO guaranteed if you’re not involved Final few spaces available! ARE YOU IN?! See more

06.01.2022 This weeks SMART SWAP = Rice . Rice is a staple in many people’s diets and is an amazing source or carbohydrates and fibre. . Although there’s is absolutely nothing wrong with eating rice, it can be quite high in calories depending on our portion sizes. The small microwave rice cups contain around 210 calories each and aren’t a very big serving. The entire bag of cauliflower rice pictured only contains 70 calories so you could demolish the entire thing for less than half... the cals of the rice! . Consuming high volume foods like cauliflower rice is a great way to stay fuller for longer, get some extra veggies in and cut down on some extra cals (plus the kids will like it too!) Try using it in a curry or burrito bowls! See more

06.01.2022 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 comittment to their training and our community! . Representing the MALES of Kenso: 655 session All Star, our very own MAURICE @mauricelyli . Maurice shows true determination with his training balancing a crazy work schedule and commitment to his health on the side. He started with our studio in 2017 and now hitting double box jumps, lifting more than his body-weight; we reckon very much a silent hurricane if you ask me . Come get behind Maurice 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 Glebes own NIGEL @nige06 at the final this Saturday 5th September! . Best of luck MIGHTY MAURICE!

05.01.2022 THE PLAN AFTER THE PLAN . With the 45 Challenge ending in just SIX DAYS!!! we've had lots of questions about what to do next . These legends who have absolutely SMASHED our #breakingbad challenge... So how can they ensure they maintain and/or continue to enable the amazing results they have worked so hard for over the last 6 weeks? ... . The plan should be to always have a FOCUS and a PLAN. Whether you want to continue losing fat, maintain, perform better or build muscle. The best part is, you’ve already broken bad habits and built positive new ones, which means you have a solid foundation to start with! . Humans aren't built to diet perpetually, or always be on the shred etc. So a renewed focus could be all you need and more both psychologically and physiologically! This might mean increasing calorie intake to maintenance for a period of time and having a little more room to move (aka fitting in a cheeky wine ) or etc. according to your new goals. . During the challenge, you will have adopted a variety of new mental and physical practices which will serve you moving forward, USE these skills to remain consistent. Make adjustments where needed in order to work towards your goals. . There is no better way to maintain results long term than to set new goals in the gym, which don’t necessarily have to focus on the scale or the mirror. See more

05.01.2022 Your body is a machine. It needs quality fuel and alignment to run smoothly. Treat your body right and you will feel the difference!! fill yourselves up with quality macro and micro nutrients such as whole foods (fruits and veg), complex carbs, protein and healthy fats to reap the benefits!

04.01.2022 JOIN THE TEAM . Legends, We are on the lookout for motivated, ongoing, excited, qualified trainers to join our fantastic team at F45 Kenso . Must be available weekends, mornings and afternoons... Min Cert 3 First Aid and CPR Causal position in the fastest growing studio in the Eastern Suburbs with an EPIC community of members beside us . Have the desire to genuinely help people become the best version of themselves?!? Know someone who does?? Tag them below! . Shoot us a DM or email as to why youd be the perfect fit ! . [email protected] See more

04.01.2022 Today is R U OK? DAY It’s 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 life’s 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 you’re struggling you don’t have to do it alone - you’ve got a whole team behind you ready to help

04.01.2022 FRIDAYS ARE FOR FUNKY SOCKS + FLIPPING UPSIDE DOWN . What a week! PB’s, newbies, members getting stronger over STRONG-TEMBER, bingo cards getting completed, and our community getting stronger by the day. We are so proud to see you all in action!! . Be sure to check out Kaitlyn’s ‘day in the Life’ on our stories - snack hacks, book recommendations, 45-Challenge progress and how she fits in her training each day!... . What has been your highlight this week? See more

03.01.2022 THE KENSO 45 DAY CHALLENGE IS OFFICIALLY SOLD OUT - And that’s a wrap legends. We told you it would sell out. We CANNOT WAIT to start this epic journey with all of you challengers. - Photo Kenso SCANS and PHOTOS happening tomorrow morning 5-9am... - Challenge Seminar SUN 10:30am, be there! - 2020, we are coming home STRONG See more

03.01.2022 This time we’re doing the Challenge differently. 2020 has been a challenge in itself... - So much of this year has been out of your control...... - But now it’s time to take back control of your life and health... - And make this the Best Summer Ever for you - If you want to GUARANTEE your spot and have access to the SPECIAL DEAL - Make sure you’re on the WAITLIST for EARLYBIRD TICKETS going LIVE at 6pm TONIGHT. - After that, you’ll have to wait until Wednesday when our GENERAL TICKETS GO LIVE LIMITED SPOTS AVAILABLE to our Summer Warrior Challenge so BE QUICK On top of your membership, you will RECEIVE these Challenge inclusions: F45 LIONHEART heart rate monitor (limited supply) Your very own Coach Our NEW F45 Glebe and Kensington Challenge Playbook Live SEMINAR at the START, MIDWAY and END to ensure lasting success F45 Challenge Meal Plans AND we’ll show you how to plan your own Exclusive Lifestyle+ Nutrition Video Series 2 x InBody scans Supplement Guidance Recovery Guidance and Exclusive Wellness Partner Discounts Exclusive Challenger only sessions in and out of the studio Weekly Prizes and some SUPER EXCITING WINNER PRIZES supporting our Locals Businesses Literally EVERYTHING you need to get you READY for the BEST Summer EVER It’s ONLY $129 for the Challenge Tickets which gets you ALL of above. Or $199 with the F45 Lionheart. SAVE THESE DATES if you’re going to show 2020 who’s still BOSS. - Waitlist opens up NOW to skip the queue and be first in line for EarlyBird. Allstars get Priority and Automatic EarlyBird. - EarlyBird goes ON SALE Sunday 11 October 6pm for 10% off AND access to a *SPECIAL OFFER* - Glebe Photos and Scans Wed 21st Oct 5-9am - Kenso Photos and Scans Fri 23rd Oct 5-9am - SEMINAR Sunday 25th 9am - Challenge and training Starts October 26th This Challenge WILL SELL OUT because of our COVIDSafe restricted numbers. Don’t hesitate. Jump on board the best lifestyle fitness challenge in the Inner East/West NOW F45 Glebe & Kensington Summer ‘Last Chance’ Challenge coming soon It’s you vs 2020. There’s still time to win.

03.01.2022 What did you promise yourself at the start of this year? . What goals did you set out to achieve? Are you there yet? . What’s your game-plan to dominate and make the rest 2020 different to last year?... . Help us, help you. Join our teams, meet our community, train with people on the same wavelength as you and hold each other accountable to KICKING 2020 IN THE BUTT . Our final game-plan for the year begins in 2 WEEKS! Different results require different actions... Book your body scans this week in the studio Celebrate your achievements from your previous challenge. Time to get RESULTS and build on your HABITS + ROUTINES The countdown has begun... . OPEN TO MEMBERS + NEWBIES! Check our previous post for final ticket info. EARLYBIRD ENDS TONIGHT . WHO’S KEEN?! See more

02.01.2022 STRONGTEMBER CONTINUES . Sunday night tip: Pack your gym gear tonight... Something so simple and basic can have you feeling more in control for an early start tomorrow for a workout before work! . Speaking of the basics... This week we are going back to them!... . Week 5 of the 45-Day Challenge were ensuring that you arent overthinking this process! Keep things simple. Nails the basics before you try any trick shots Train on a Monday (go into the draw for our MONDAY MEMBER DRAW while youre at it), hit your 4 sessions and youve done your team mission for the week! . 3 DAY BOOKING WINDOW - a friendly reminder that bookings for classes will open 3 days in advance. Set your alarms . Strong-Tember Remember your lifting weight for your RDL + Chest Press as we will be progressing on it this week! Important to be training efficiently and lifting what you are actually capable of instead of just picking up random weights in front of you. Coaches will be reminding you of this, this week . BINGO CARDS - bring your cards in to redeem your points!! So many of you getting amongst those small mission which we love to see! Get it marked off by Mel or Amelia to bank your team points. 5 points per task or DOUBLE if your whole team completes it. . WHAT TIME WILL WE SEE YOU TOMORROW?! See more

02.01.2022 ACTIVE RECOVERY We know how to work hard in the gym, but what should we do on our rest days? An active recovery workout involves performing low-intensity exercise following a strenuous workout. It can keep blood flowing and help muscles recover and rebuild from intense physical activity ... BENEFITS OF ACTIVE RECOVERY: Reducing lactic acid buildup in muscles Keeping muscles flexible reducing soreness Increasing blood flow Helping you maintain your exercise routine Examples of active recovery sessions include walking, jogging, cycling, stretching, swimming, yoga, foam rolling and massage. LET US KNOW WHAT YOU DO ON YOUR RECOVERY DAYS!!

02.01.2022 With challenge 28 wrapping up on Wednesday, I want to remind you that this is just the beginning. The FOUNDATIONS + BUILDING BLOCKS for the remainder of 2020 and beyond... . The habits and routines we have been focusing on coming out of iso have had a FUN, TEAM focus having you compete weekly missions that will contribute to your desired end product (45-Day goal) . The point of this was to reinforce that your Health + Fitness journey should be enjoyable. By enjoying the j...ourney/process rather than just the desired goal, you give yourself permission to be satisfied anytime that system is running - not just when you achieve that goal. The 1% additions to your day, setting an earlier alarm, making smart food swap choices, or as simple as getting 1 extra session in each week . From here, you can applaud your progress, assess what you could change next time around and continue from experience! . Scans tomorrow 5-9am 2 DAYS left!!! RIP IN!!! . What progress are YOU most proud of?! See more

02.01.2022 LOOK AT ALL THESE LEGENDS SMASHING SUMMER SQUAD! We’re only three days into Summer Squad and just LOOK at everything these superstars have already accomplished!! For these guys, it’s those mini victories, like acknowledging yourself for making it through a tough day, that really matter.... We’re mind blown (but certainly not surprised!) by the effort these guys out into themselves and their community. KEEP CRUSHING IT LEGENDS!!

01.01.2022 THIS IS IT. 7 DAYS TO GO. 10 Spots left. Text ‘CHALLENGE’ to 0478 069 810 to grab one of these last spots. Starts next Monday, OCT 26th - 45 days to setup your BEST SUMMER EVER ... By Dec 6th, when the 45 day challenge is over, you’ll either look and feel FAB or you’ll have massive FOMO. Coaches are ready for their teams, and boy do they have some surprises up their sleeves ALL NEW Challenge PLAYBOOKS are the MOST powerful YET ALL NEW ‘Challenger Athlete’ towels are ON THE WAY 45 days of being on track with your sweat squad and finishing 2020 like a BOSS No SUPER restrictive diets, we support sustainable lifestyle shifts Suitable for ALL fitness levels, you’ll be amazed at what you can ACTUALLY do There are still a few spots available Before SCANS and PHOTOS are happening on FRIDAY at F45 KENSO. If you’re on the FENCE, decide before it’s too late. You’ll need an active membership with us and a CHALLENGE TICKET, which gets you these Challenge inclusions: F45 LIONHEART heart rate monitor (limited supply) Your very own Coach Our NEW F45 Glebe and Kensington Challenge Playbook Live SEMINAR at the START, MIDWAY and END to ensure lasting success F45 Challenge Meal Plans AND we’ll show you how to plan your own Exclusive Lifestyle+ Nutrition Video Series 2 x InBody scans Supplement Guidance Recovery Guidance and Exclusive Wellness Partner Discounts Exclusive Challenger only sessions in and out of the studio Weekly Prizes and some SUPER EXCITING WINNER PRIZES supporting our Locals Businesses Literally EVERYTHING you need to get you READY for the BEST Summer EVER It’s ONLY $129 for the Challenge Tickets which gets you ALL of above. Or $199 with the F45 Lionheart. No regrets. Let’s go

01.01.2022 Coming soon. There’s one more chance this year to show 2020 who’s still the boss. We’re doing something different for this one. Waitlist opens Wednesday 7th Oct. Set your alarms

01.01.2022 FRIDAYS ARE FOR FUNKY SOCKS + FLIPPING UPSIDE DOWN . What a week! PBs, newbies, members getting stronger over STRONG-TEMBER, bingo cards getting completed, and our community getting stronger by the day. We are so proud to see you all in action!! . Be sure to check out Kaitlyns day in the Life on our stories - snack hacks, book recommendations, 45-Challenge progress and how she fits in her training each day!... . What has been your highlight this week? See more