Florida Beach Fitness in Erskine | Personal coach

Florida Beach Fitness

Locality: Erskine

Phone: +61 406 751 440

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• Fitness boot camp
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25.01.2022 Hey crew Very sorry but there will be no boxing tomorrow morning..... I’m still recovering from man-flu so it’s best I don’t share my germs around. We will kick things back off on Tuesday arvo ... Very sorry for the inconvenience and late notice!

24.01.2022 Reciprocal Chest Pressing Here’s a few great variations to add to your chest workouts for some serious gainzzz ! The reciprocal chest press refers to leaving one arm in the top position of the movement, with the pectoral muscles contracted, while the other arm performs the pressing movement. This is then repeated on the other side with the opposite arm held in the top position of the lift. ... This method can help build strength, size and muscular endurance while also helping build stability and improve balance. It’s also a great way to mix up your training This unilateral movement extends the duration of each rep and ‘time under tension’ (TUT) giving you more bang for your buck Start with weights lighter than normal. Slow the movement down to control each rep and increase the TUT. Aim for 8-12 reps each side per set. Exercises shown are the reciprocal incline dumbbell press, reciprocal cable flye and the reciprocal lying cable press. Enjoy @sustrain_fitness

24.01.2022 My awesome group of Master’s ladies getting it done yesterday Every week getting stronger, moving better and feeling fitter!! Super proud of these ladies We have started up 2 additional over 50’s strength, fitness and mobility classes. ... Monday’s at 11:30am Friday’s at 11:30am We still have a couple of spots available in each class so if you’re interested then let us know!! Sessions run for one hour and ALL fitness levels and physical abilities are catered for #livelonger #livestronger #fitover50

23.01.2022 Being brutally sore is not indicative of a good workout. Neither is almost spewing and or passing out. Sometimes, less is more. I think a lot of trainers out there think that they need to smash their clients every single session. I know I was certainly guilty of it in the early days Train smarter, and you will be less likely to injure yourself or burn yourself out and therefore you will reap the benefits long term Just like your nutrition, your training needs to... be sustainable otherwise your results won’t last. *awaits influx of comments from clients who have been really sore after sessions with me

22.01.2022 Recently we have had some strong ladies enter the hundred club and beyond Here’s @tracey_ingham with a solid 105kg pull Shell with a solid 100kg lift at 5am in the morning I might add ... And Jess @two.little.babes.xo making 110kg look like nothing Awesome to see so many women getting into strength training and absolutely smashing it!! Looking forward to another week of lifting heavy things coming up! #ladieswholift #strongwomen

22.01.2022 A shout out to Dave’s client @jhickey.44 for his awesome results in our 6 week challenge The big fella has learnt the value of consistency not just over the last 6 weeks but since we began December last year. With goals centred toward tone, we alternated between cardio and strength sessions with a strong focus on core. Jayden has improved in all parts of the fitness test. Not forgetting the strength aspect Jayden graduates to the 100kg Bench Press Club. ... Push ups in 30sec was 32reps; final test 35rep Plank hold was 3min31; final test 4min30 Squats in 60sec was 42reps; final test 52 reps 500m row was 1min 40; final test 1min 32 Jayden backed that up with a 1.3kg loss and a reduction of measurement numbers across his waist hips and chest. Notably 5cm across the waist!! Congratulations mate and thanks for the flogging on the Acid Bath !! - Dave

21.01.2022 A few snaps of my beautiful clients and their babes working out it’s so important we make time for ourselves and a good workout clears the mind and we become great role models for our children #fitmums #floridabeachfitness #sustrain #fitnessmental #mumtime #dawesville #wannanup #gains

21.01.2022 To celebrate the opening of our new studio we are running another 6 week challenge to get you Summer ready!! It includes 2 x Personal Training sessions per week plus a TONNE of other inclusions- all for only $59 per week!!! ... Now is the perfect time to get serious about your health and fitness and get in the best shape of your life!! Imagine how great you would feel if you lost 5 or more kilograms before Summer rolls around!!! Each challenger will receive expert coaching from their Personal Coach, a meal plan designed by a clinical nutritionist specifically for those who don’t want to count calories, plus all the support you could ever need to reach your health and fitness goals! In our experience, when left to their own devices, the majority of people don’t see these challenges through to the end. That’s why with this challenge, each participant will have 2 Personal Training sessions per week to provide accountability and to ensure they stay on track and get the results they want! No more wasting hours in the gym and not getting results. Stop the cycle of yo-yo dieting and constant weight fluctuations Have someone hold you accountable with weekly weigh-ins, regular progress checks and food diary assessments. Learn what to eat to lose body fat and how to keep it off- FOREVER! What you will get for only $59 per week: 2 x 30 minute Personal training sessions with your own personal coach (this alone is usually valued at $98 per week!) A meal plan written by a clinical nutritionist with over 100 recipes in full colour ‘Before’ and ‘After’ photos, measurements and fitness testing Access to a private VIP Facebook group with like-minded individuals 24/7 support from your personal coach Weekly accountability check-in Training programs for when you train on your own. You will not find value like this anywhere else- Even if you’re not interested in weight loss, you can use the 6 weeks to focus on getting fitter and stronger! Click the link below and fill out the form to apply and we will contact you to organise your Free consult https://forms.gle/EoTVriPjMHZ1JDBm6 **** PLEASE NOTE- conditions apply for existing clients wanting to do the challenge

20.01.2022 FBF CHRISTMAS PARTY Saturday December 5th at 1pm at Village Beach in Wannanup. Come down and celebrate another great year of health and fitness with the crew ... We hope to see you there!!

19.01.2022 Mini-bands- not just for training the booty! Here’s a video with a few exercises using a mini-band for training the rotator cuff muscles of the shoulder. The primary role of the rotator cuff muscles is to provide stability of the shoulder joint. Due to its large range of motion, the shoulder joint has a high propensity for injury. So, it’s super important to strengthen them The first 2 exercises are great to add into your warm-up as not only do they prime the rotator cu...ff muscles they also activate the core muscles. So you get plenty of ‘bang for your buck’ The 3rd exercise, an overhead movement with external rotation, is super tricky! The idea is to drive your wrists out against the resistance of the band to fire up the external rotators of the shoulder joint. Try and keep your forearms straight the whole time- it’s extremely hard these are great to do before you do any overhead pressing in your session. Give these a shot, tag any mates that may have a shoulder issue and as always, if you have any questions feel free to PM us *video from earlier this year, pre-beard

19.01.2022 Here’s one of our coaches Dasha putting in some work at her home set-up and also down at our studio Although she makes it look easy, if you’ve ever tried to do a pull-up or a dip then you would understand just how impressive this is Awesome strength!!! Dasha is taking on new clients, so if you’re interested in learning some of these techniques or something similar, send us a DM and let’s get you started! ... @in_2_fitness_

18.01.2022 My client Adam had the bar bending on Saturday during his strength session with this 140kg squat for 8 reps Well on track to hit his goal of squatting 200 in the coming months! Well done mate #squatenvy #gainz

18.01.2022 Our semi-private Personal Training is now underway... training in groups of 4 with your own personal Coach We are currently looking for 2 more people for a couple of time slots- Monday’s and Wednesday’s at ~6pm with Dasha ... Wednesdays at 4:30pm with Kerry We also have other people interested in forming some morning groups so if you’re keen send us a DM and we can have a chat. Sessions focus on strength, conditioning and mobility 45 minutes is $20 per person. 1 hour sessions are $25 per person Summer is nearly here- time to get stuck into it!

18.01.2022 A few happy snaps from the past week, I love our individual stories and fitness goals, I especially love our end goal ..... to be healthy, strong and feel good ...within ourselves, I am very grateful to help and watch these ladies grow in this awesome community focused gym @floridabeachfitness #mandurah #mandurahfitness #mandurahmumsandbubs #mandurahmums #fitnessjourney #mentalhealthawareness #dawesville #wannanup #erskine See more

18.01.2022 Happiest of Birthdays to this good looking rooster!! Personal trainer extraordinaire, unofficial studio daycare manager and all around top bloke- Dave! He tried keeping this quiet but thanks to his sister’s Facebook post we found out, and we also got to see this awesome pic of Dave back in the day Look at that glorious hair!! Big thanks for everything you do mate, you’re a much loved figure down at the gym and your upbeat attitude, awesome sense of humour and cracking... Dad jokes make every day a good time Cheers mate have a great evening!

18.01.2022 Big thanks to Caroline for her testimonial Caroline started her fitness journey in one of our Senior’s group classes and enjoyed it so much she now also does PT sessions with Kerry and also comes down to Boxing on Tuesdays she has made amazing progress and is one hell of a boxer these days! ‘Florida Beach Fitness is NOT a place full of Lycra, tatts or testosterone. It IS the place to go for caring, committed training. A lot of gyms say everyone’s welcome but this is ...definitely the case with FBF. It doesn’t matter how old (I’m 70), out of condition or what injuries you may have Dan, Kerry, Dave and Dasha will work with you to find the best program for you. One word of warning - Dave’s taste in music is shocking!! ’ Cheers Caroline!

17.01.2022 Last class for 2020 crew!!

17.01.2022 Awesome work Katrina Great taste in music too

17.01.2022 Some more great results from our previous 6 week challenge that finished up a few weeks ago ** 6 week challenge shout out ** Yet another amazing result from an amazing lady, Dave’s client Mel ... Mel was already working hard with me toward her goal weight, when she decided to totally commit to the 6 week challenge and lift from 2 sessions to 4 a week !! To keep things varied and less monotonous we decided to alternate between strength and cardio sessions. This strategy and good meal planning has worked very well and we have seen great results in key measurements and strong improvements in the final fitness test. All culminating to a total fat loss of almost 4kgs since June. A massive congratulations and a thank you goes to Mel on her steady sustained achievements thus far. -Dave

17.01.2022 Training up Za Za so I have a sparring partner for the future #myshadow #dadsgirl

17.01.2022 The landmine rotation is a great core exercise that we use a lot down at the studio Here are a couple of tricky progressions that we have been utilising lately The seated landmine rotation- this one eliminates any leg drive and requires the core to work even harder ... Bulgarian stance landmine rotation- this one is super tricky and really tests your balance. The single leg stance creates extra instability which, again, requires your core muscles to work even harder to rotate the barbell. Give them a crack and let us know how you go Remember, abs are made in the kitchen - but core stability is made in the gym

16.01.2022 Well done Tia, you will be giving Tim a run for his money soon

15.01.2022 Our 6 week challenge is fully underway and we now have 40 people on board! We also have our first results rolling in with some people finishing theirs early because they’re off on holiday (jealous ) A big shoutout to Kerry’s client Helen who has just finished her 6 week challenge (in 5 weeks) and is now off on holidays to the Pilbara. ... Helen has had some awesome results, she lost 3.2 kg and a total of 9 centimetres and has gained confidence, such a pleasure working with you Helen and have an awesome holiday, see you when you get back -Kerry

15.01.2022 Client shout-out of the week goes to Dave’s client Zak. Not just a super hard worker but an all round top bloke and a great addition to the crew, along with his son James. Zak started his journey into health and fitness after feeling unhappy with what he saw in the mirror and so started by improving his diet. Once he started losing a few kilograms he decided to join a gym so he could further improve his health and set a better example for his kids. Zak has now lost 16 kilog...rams and has greatly improved his strength and fitness. In this video he is deadlifting a huuuuge 140kgs after only training for around 4 weeks when this was filmed. Zak’s goals going forward include getting under 100kg and keeping it off long term and hopefully along the way he will be able to inspire and help others do the same. He said he has already started liking the person he sees in the mirror now and I reckon that’s pretty damn awesome! Well done mate, big thanks for choosing us to help you achieve your fitness goals and cheers for all your hard work!!!

14.01.2022 Here’s one for all the runners and athletes out there The adductors are a large group of muscles on the inside of the thigh which is made up of adductor magnus, adductor Lingus, adductor brevis, pectineus and gracilis. When these muscles work together they help to bring the leg closer to the midline of the body- or, adduct the leg. They also play a vital role in facilitating hip flexion, and hip extension. Therefore they are very important for athletes due to t...heir involvement in running and also things like kicking. They are also crucial for rotational power, so athletes in sports that involve swinging (like golf and tennis) or throwing (like baseball and cricket) should also train the adductors. It’s important to strengthen the hip adductors to not only increase performance but also to decrease the chance of groin-related injuries. Here are a couple of variations of the Copenhagen plank demonstrated by my client Nathan. He is a pretty serious runner so it’s important for him to have strong adductors 1. Copenhagen plank pulses 2. Copenhagen plank with knee to chest These are both great exercises for building core strength and stability too! If you find that you have some knee pain in the top leg, get closer to the bench and put your knee on the bench instead of your ankle DM for coaching enquiries

13.01.2022 Massive shout out to my clients, Sandra and Rhiannon, for the awesome efforts during the 6 week challenge. This mother and daughter duo absolutely crushed it and both of them dropped 5 kilograms in the 6 weeks as well as getting fitter and stronger during the process!! Rhiannon is a long time client of mine and always works hard. But over the 6 weeks really turned things up a notch and upped her sessions to 4 a week The biggest change was to her diet which of cours...e was the driving force behind the 5kg fat loss she also smashed all of her fitness test results during her post- challenge testing. Sandra has back issues that are a constant problem for her. But that doesn’t stop her from working incredibly hard every session and giving everything a try. I don’t think she realises just how strong and fit she actually is- she has really surprised me with how hard she has pushed herself and the strength improvements she has made I’m super proud of her! While they both trained very hard, it was the improvements in their nutrition that was the biggest factor and the reason they were able to get such great results. Although the challenge is now over they have continued to train hard and eat a healthy diet and the weights are still going up while the scales are still going down Awesome work ladies keep it up!!

13.01.2022 Hey crew Just a reminder that as of today, group fitness will start 15 minutes later during the week... now at 5:30pm on Tuesday’s and Thursday’s. I hope to see you down there!

13.01.2022 Technique Tuesday!! Here’s one of my favourite core exercises, the fitball stir-the-pot It’s fairly simple but very effective guaranteed to get your abs popping and your core strong! ... Let’s make fitballs cool again! (yes I know mine needs to be pumped up ) If there’s an exercise you want us to break down then comment below!

13.01.2022 Yesterday I finally achieved my number 1 fitness related goal for 2020- a 200kg deadlift It wasn’t pretty, but 1 rep maxes rarely are Pretty stoked as I had been sick for the past week so wasn’t sure I had it in me. As I’ve mentioned on here before, I had chronic back issues all through my 20’s which culminated in having to have time off work when I was 30 because it hurt to stand up for long periods of time. ... That was when I decided to stop training like a dickhead and actually do something about strengthening my back and core correctly. Not only have I fixed my back issues, I can now pick up fairly heavy things and put them back down again. Happy days! If you have back issues, then chances are that doing nothing is the absolute worse thing you can do. Nothing will change. So get yourself down to a good physio and get it checked out, and then come down and see us! We will help you get strong and get you back in action PM for coaching info #gainz #stillcantsquatforshit

13.01.2022 We recently wrapped up our 6 Week Winter Challenge and had some amazing results from our clients. While most joined the challenge to lose bodyfat, some people’s goals for the 6 weeks were to improve their strength, like @terrynwilson here Over the 6 weeks she worked incredibly hard and improved her 3 rep max squat from 70kg to 87.5kg She was well on track to smash her deadlift and bench 3RM as well but unfortunately we were unable to complete her testing which I a...m still gutted about A super strong lady, a hard worker and a pleasure to train Cheers Tez, great work!! #strongwomen #squats

12.01.2022 Office/consult room is looking the goods thanks to @colleenandtribe for adding a bit of a feminine touch to the place Pumped for another big week coming up!

12.01.2022 MEET THE TEAM- Kerry My passion for the health and fitness industry bloomed late in my life especially after the birth of my second daughter. I was not in the best shape of my life, especially mentally, but then I decided to put myself first and start turning my life around. So I started to work out, and it was instantly but eventually I noticed the spring in my step, my confidence grow, the positive changes in my body and most of all, the clarity I was getting mentally. I j...oined an outdoor boot camp where I could take my children with me was awesome and become a great role model to them My mission is to help people be stronger than their excuses and take a holistic approach the their fitness journey, everything in moderation and helping people understand its a fitness journey and adopt sustainable changes to their lifestyle, and provide balanced programs to suit individual needs. We are connected Mind, Body and Soul, eat healthy, exercise regularly, enjoy life and be kind to ourselves. I have been a fully qualified Personal Trainer since Nov 2019 and I am currently studying to be a Female Master Trainer and training women through pre and post natal exercises, Menstral and menopausal cycles and promote women’s health. FAVOURITE EXERCISE: Bulgarian Split Squats ( yes, secretly this is everyone’s favourite ) Least Favourite: peg board, l simply can’t do it ...... yet!! Favourite food: Chicken, oh and anything chocolate (moderation is the key) Favourite Music: Anything with words really (we all know it’s 90’s rock Kerry ) Favourite Holiday Destination: My sisters farm down south, Esperance If you’re interested in training with Kerry, fill out this form below and we will contact you to organise your consult https://docs.google.com//1FAIpQLSe-zg4T-HIIB5bzRc/viewform

12.01.2022 After a huuuuuuge weekend of work the new studio is almost finished. Massive thanks to our amazing family and friends who have spent so much time helping us, we are so grateful we owe you guys big time! We are still waiting on some more equipment, some more flooring, some furniture for the office and sitting area, and some stuff for the kids area- but, we still have plenty of gear to work with so we will start cranking out PT sessions this week! Just to clarify..., this is NOT a gym. It’s a personal training studio. So there’s no 24/7 access, no memberships and no contracts. People will just come here and do their PT sessions with myself, Dave and Kerry. There won’t be classes there at this stage. We will be focusing on one-on-one, two-on-one and Semi-private PT (4 people). I will continue to run classes outdoor at the same park I always have But, I’m open to the idea of classes there down the track. If you’re keen to train with us, or you would like to get involved with our 6 week challenge we are starting very soon- click the link below and fill out the simple form and I will contact you tomorrow to organise a FREE consult https://forms.gle/EoTVriPjMHZ1JDBm6 Once again, a huge thanks to those who have helped us getting the place set up, and for all of those who have supported us over the last 4 years! We are so pumped to get started at our new space and help even more people achieve their health and fitness goals!

11.01.2022 Technique Tuesday- the Overhead Press In today’s video I go over the correct form for the overhead press and some common technique faults. The most common faults we see with the overhead press is excessive arching of the lower back due to improper core bracing, and not finishing the lift with the bar directly overhead. ... Hopefully you find this video useful, and if you need some help improving your overhead mobility, keep an eye out for more videos coming soon!

10.01.2022 6 week Challenge shout out This next shout out goes out to Dave’s awesome client Jenaya Feinauer . Her goal was to create a a positive a mindset so she could focus on fat loss. ... After a stunning sustained 6 weeks Jenaya has reached her set 6 week goal, losing a very well controlled 5kgs!! Benefiting from both strength and conditioning sessions Jenaya has shown improvement in every KPI. Notably: 10.5cm reduction in the hips. 5cm reduction from the waist. 5cm reduction around the chest. Jenaya trained exceptionally hard every session and wasn’t shy letting me know ‘exactly’ how she felt Reaping the rewards gained from consistency with diet and exercise Jenaya is continuing her health journey with us at Florida Beach! (Cardio included ) Congratulations Jenaya !!! -Dave

10.01.2022 For the past 6 weeks I have been training these lovely ladies and their sessions are fast becoming the highlight of my week! These guys were already leading very active lives, playing table tennis daily and some of them swimming and riding several times a week. In fact, they would put most people half their age to shame when it comes to physical activity In our sessions we have been working primarily on strength and mobility, and over the last couple of weeks we hav...e been incorporating some boxing as well They all give everything a go without any complaints, they work hard every session, and their banter is always top notch Caroline, Mary, Neva, Dawn, Cathie and Gail- thanks for all the hard work and good laughs!!! Looking forward to getting them in the new studio next week and chucking them on the air bike

09.01.2022 Yesterday my ‘masters’ ladies came to the new studio for the first time and they surprised me by rocking up with matching shirts, sleeve tattoos and a choreographed entrance Seriously the best thing I’ve seen and it absolutely made my entire week! These ladies are amazing and such a good laugh OAP’s= Old Age Pensioners ... Great session afterwards too, I got them on the rowers and airbike and we did some battleropes too to mix things up a bit from our usual training. Thanks for the effort ladies I really appreciate it!!!! #OAPs

09.01.2022 Client shout out of the week goes to my client Lauren We first started training together just after Lockdown. We trained in her backyard pretty much just using kettlebells and dumbbells and doing some boxing. So it has been great to have her come to the new place and get amongst some barbells and of course the airbike Lauren is always consistent, her technique is solid, and she works super hard every single time. I couldn’t ask for more ... Cheers for all the hard work and here’s to another solid week of training!

09.01.2022 Another great effort in our last 6 week challenge, this time from Dave’s client Brad Wood. Brad first contacted us via Facebook as he wanted to change his lifestyle and lead a more healthy life. He came into the challenge with super determination, keen to lose weight, look better, improve mental well-being and increase self confidence. Brad’s work hours made it tough to establish stable routine but we worked with it and altered sessions to accommodate. ... Amazing results followed and at the challenge conclusion Brad has lost a whopping 7kgs!! Positive results occurred in all measurements notably a massive 13cm reduction in visceral fat around the waist !! All results recorded for his fitness tests showed great improvements also. A great reflection of Brads hard work and dedication. An amazing sustained effort from the big Eagles fan ! Congratulations again on your outstanding results thus far Brad !! Looking forward to seeing your continued progress mate

09.01.2022 Here’s a great technique for supercharging your bench and maximising your chest gainzz! Using the bands increases the resistance of the load throughout the range of motion. Also known as ‘accomodating resistance’ this technique requires the lifter to produce more force at the top of the lift where usually less force is needed. ... Using this method will help you increase force production, help you to push past sticking points, and improve your overall control of the barbell during the lift. Give it a go during your next chest session (next Monday of course ) and if you need any help with your training give us a message- we’re here to help!

09.01.2022 Happy Father’s Day to my Dad, my Step-Dad and my Father in Law, and all the other Dads out there! - These absolute top blokes spent their Fathers Day working at our new studio and I could not be more grateful - Super lucky to have these blokes in my life and unbelievably lucky to be a Dad to my 3 little gremlins ... - Dad life is the best life! See more

08.01.2022 Hey crew Just a reminder of our Christmas Party this Saturday, December 5th at 1pm at the man-made beach on Batavia Avenue in Wannanup. All past and present clients and their families are welcome! the more the merrier! ... I’ll be putting some beer and wine on, and chucking some stuff on the BBQ. If you want anything fancier then it’s BYO Looking forward to catching up with everyone for a few drinks and plenty of laughs

08.01.2022 Technique Tuesday! The Dead-ball over the shoulder- a full body work-out, that works the lower body and core and gets the heart rate up! Standing over the ball, keeping ... the core braced tight and straight back with chest up, bend at the knees and squat down low enough so you can pick up the ball with both hands, stand up, rolling the ball up and over the right shoulder and let it drop down. Turn around and repeat over the left shoulder. Use a weight suitable to your training level and increase either the weight, or the amount of reps, when needed

07.01.2022 Elbow pain whenever you bicep curl or do pull-ups or rows etc...? You might have yourself a case of ‘Tennis Elbow’ Also known as lateral epicondylitis, tennis elbow refers to an inflammation of the extensor tendon in the forearm which connects to the elbow, an issue commonly attributed to you guessed...... tennis players. But also very common in lifters Dave is currently experiencing a mild case of tennis elbow. However, it’s Summer so he still wants to work on the guns ... Plus, movement as well as loading of the affected tendon is important for recovery. Here is a great bicep curl variation which Dave has been using, that may allow you to work the bicep with little irritation or pain to the effected area. ‘The ‘eccentric bicep curl’ places more emphasis on the downward movement during the curl reducing stress on the affected muscle and tendon. It’s a great way to increase strength, force and contribute to faster muscle and tendon repair. Notice in the video how I control the weight on the downward motion (eccentric) with palms out. This creates a contraction of both the long and short head muscles of the bicep. On the upward movement (concentric), note how I twist the dumbbell into the ‘hammer’ position to avoid pain and repeat the cycle. The elbow becomes the ‘hinge’ to allow total isolation of the biceps and the movement is not rushed. It should take 3-5 seconds on the eccentric or negative phase and 1-2 seconds on the opposing. (concentric or positive) Please note that this exercise should not be done during the acute stage of inflammation where the elbow is still extremely painful. A general rule of thumb is- If it hurts, don’t do it! Please consult a physio or exercise physiologist for an assessment before undertaking a rehab plan if you are still in the early stages of this condition.’ -Dave @sustrain_fitness

07.01.2022 A bit late I know (I’ve only just recovered ) but I just wanted to thank everyone who came to our Open Day Party on Saturday. We were blown away with the amount of people who rocked up and helped us celebrate our new venture! It was awesome to catch up with old friends, get to know our new clients even better and to also meet some new people as well! ... It was truly amazing to officially cut the ribbon after all the hard work over the last 4 years and having dreamed of owning my own training facility since I was a teenage meathead lifting weights in my room Definitely one of the best days ever! Big thanks to everyone who has supported us over the years, we couldn’t have done it without you! Huge thanks to our amazing families, our awesome clients and our fantastic team of trainers We love and appreciate you all. Also, special shout out to the local suppliers who made us the amazing food, Amy for taking the photos, Allison for supplying the pizza towards the end of the night that saved quite a few of us , my lovely OAP’s for their little dance number , and the brave souls who came to the studio the next morning and helped with the clean up @amymaree_photography

06.01.2022 Here’s my client Kelly putting in work during her conditioning session today Kelly broke her wrist 6 months ago so building strength back in her left hand and arm has been a major area focus of our training. So, these farmers carries work a treat 250 metre ski, farmers carry, 12 wall balls, another farmers carry. We did 3 rounds before we did a pretty brutal finisher and some core work ... Another solid session from an extremely dedicated and hard worker Great effort Kelly!!

06.01.2022 Here’s my client @bridges_katy with a very nice PB of 75kg When Katy came in she said she really wasn’t feeling it that day, so I didn’t let her know that I had increased the weight #sneakysneaky she thought she was just doing 72.5 again I knew she had it in the bag though! Sometimes it’s when we aren’t feeling the most motivated that we do our best work Awesome job Katy!

06.01.2022 Bloody warm day today But that didn’t bother us down the park this arvo because by time we get there at 5:30 on Tuesdays and Thursdays the wind has kicked in and it’s perfect weather for a workout We also get down there at 8am on Saturdays before the heat kicks in. So don’t be using the hot weather as an excuse not to get into some training ... There’s still plenty of sessions before we break over Christmas and New Years. Why start in 2021 when you can get a head start on all the New Years Resolutioners and get stuck into it ASAP! I’ve had 6 people message me about classes over the last few weeks who said they were coming down who haven’t made it- Where you at? Ditch the excuses and get stuck into it! We’ve got a great crew and all fitness levels and abilities are welcome! Cheers to all the guys that came down and smashed it this afternoon!

05.01.2022 Big thanks to all of those who came to our Christmas BBQ yesterday! It was awesome to see everyone outside of the gym environment and have a few quiet drinks and plenty of laughs! Feeling super lucky to be surrounded by such a great bunch of people ... Cheers guys!

05.01.2022 Boom!!!! 100kg deadlift PB for @lil_foot_88 today! Beating her previous best by 7.5kg Please excuse Dave’s lack of enthusiasm, he already went wild when she hit 95kg and didn’t even notice she was going for a hundred!! Well done Maryanne, this is seriously impressive lifting!! ... #gainz #strongwomen

05.01.2022 ATTENTION MANDURAH MUMS We know how important it is to find some ‘ME’ time after you’ve had a baby, to do something for yourself and to be active- for your mental health and wellbeing more than anything! We also know just how hard it is when you have a little mini-me to worry about! ... Most gym crèches are either upstairs or in a totally different room and often babies and toddlers can’t stand to be out of mums view- which means mum can’t get a proper workout done That’s why we have created a space where you can exercise while your little one plays safely in the kids area in full view of Mum, or even right next to you if you like! With 4 specialist coaches on the team working from early morning until the evening, and the option of 1-1, 2-1 and 4-1 Personal Training sessions- we have training options to suit any budget and any schedule. There just aren’t any other places like this in the area, and there aren’t any other gyms that get the results that we do If this sounds like something you would be interested in, fill in the simple form below and we will contact you to arrange your FREE health and fitness consult https://docs.google.com//1FAIpQLSe-zg4T-HIIB5bzRc/viewform

04.01.2022 Huge shout out to my awesome client Rebecca for working really hard during her sessions and on greatly improving her diet. As a result, she has already dropped 5 kilograms in the short time we have been working together. Rebecca keeps a detailed food diary which she brings in each week and we then go over, to see what changes/substitutions/improvements can be made. She has then put them into action, which has led to the awesome results she has achieved. She has als...o made big improvements on her strength and fitness and gives 100 percent every session. Well done Rebecca, you should be very proud!! See more

04.01.2022 SEMI-PRIVATE PERSONAL TRAINING We are kicking off our Strength focused Semi-Private Personal Training sessions this week. These will be 45 minute sessions with 4 participants and one expert coach overseeing the session. These will NOT be group fitness sessions where an instructor is out the front and you are standing there with a barbell with no idea what to do. These will be structured exactly like a regular PT session, with a major focus on technique and hitting ...those big numbers!! If you have ever wanted to- learn correct lifting technique break through plateaus learn how to warm up and mobilise correctly get strong, build muscle and smash some big PB’s Then this is for you!!! Train under the guidance of an expert, with like- minded people there to motivate you. All the benefits of a regular PT session, at a fraction of the cost! Sessions will be $20 per person. All fitness levels and abilities will be welcomed and catered for. Sessions will be structured to suit the individuals goals. Session times will be: Wednesday - 9:30am Friday- 10:30am Saturday- 9:15am To register your interest click the link below and fill out the simple form and we will be in touch. https://forms.gle/EoTVriPjMHZ1JDBm6

03.01.2022 Shout out to this amazing SuperMum! Annaliese has continued to train throughout her pregnancy and is still going strong in her third trimester She never misses a group fitness session and always brings her two other kids down with her and manages to get a workout in while keeping them entertained at the same time! She also packs some ridiculous power in her punches I had the pleasure of holding the pads for her today and she was throwing some of the heaviest elbows I’...ve ever seen... She definitely has a career in combat sport after this baby is born Well done @annaliesebarnett for being such a consistent hard worker! We love having you, Nikau and Maia in our group fitness crew!

02.01.2022 Quite possibly the hardest core exercise I’ve ever done. For serious gym crew only, don’t attempt these until you’ve mastered the ab wheel without the added resistance first! This is an anti-extension exercise. So, like a normal ab rollout, make sure your lower back doesn’t dip. Brace your stomach muscles as tight as possible by pulling your belly button into your spine and tilting your pelvis posteriorly before you start the rollout. If you’re unsure that you’re bracing ...correctly during this exercise, or any other anti-extension core exercise, film yourself performing it so you can check your form and see if your lower back is sagging. If you need help with technique on the ab rollout, or any exercise, hit us up! We’re here to help #corestrength #gainz

02.01.2022 @nathanpotts90 and @callympp getting some overhead pressing done during their couples strength session I love a good two-on-one session, especially with couples, as there’s always plenty of banter and healthy competition If you and your partner, or friend, are keen on doing some personal training- then hit us up and let’s get into it! Not only is it cheaper, you are guaranteed to work harder with another person person there pushing you ... Click the link below and fill out the simple form to organise your FREE consult. First 2 people to send the form through get a FREE session too! https://forms.gle/EoTVriPjMHZ1JDBm6 #couplegoals #gains #couplesthattraintogetherstaytogether

02.01.2022 A year ago during the first lockdown. Time flies!

02.01.2022 This is not a gym!!! It’s not an intimidating place packed full of people. We are by appointment only so it’s always fairly quiet here. There aren’t women in crop tops and tiny shorts swanning around trying to get the best photo for Instagram (not that there’s anything wrong with that )... There aren’t meatheads in stringlets here flexing in front of the mirror ( sorry, but there’s plenty wrong with that ) In fact we don’t even have mirrors. Not only is there no mirrors, there’s no judgement, there’s no pressure to look a certain way and you don’t have to have ANY exercise experience whatsoever to train here. Nothing here but positive vibes, and 4 expert coaches who are here to get the best out of YOU! We will help you in all aspects of health and fitness, no matter what your goals may be. And believe it or not, we make exercise fun If you: are sick of having a gym membership and never using it are unsure what to do when you’re at the gym Are constantly yo-yo-ing with your weight and not sure how to eat to lose fat Are unsure what to do to achieve the results you want because there’s so much misinformation out there Then we can help you! What we offer: individual training programs catered to your abilities, fitness levels and personal goals ongoing nutritional guidance accountability throughout the week- NOT just during your training sessions a personal coach that you can connect with anytime of the week an awesome group of like-minded individuals who are all on the same journey There isn’t any place like this in the Mandurah area. We aren’t a gym, we’re a Personal Training studio Come down and check it out... Click the link below and fill out the form and we will contact you to come down for a FREE health and fitness consult and a FREE 45 minute PT session with your personal coach. After that, there is no obligations whatsoever what have you got to lose? https://forms.gle/EoTVriPjMHZ1JDBm6

02.01.2022 BIAS YOUR TRAINING TOWARDS YOUR WEAKNESSES In other words, if you suck at something, then do more of it until you’re good at it!! If you suck at squats, squat 2 or 3 times a week instead of just once. If your cardio is lacking- then focus your training towards improving it. Like anything in life, the more you practice, the better you will get!... My grip strength has let me down on deadlifts lately so I got into some farmers carries again today so I can improve my weakest point in the lift. Plus, I hate the airbike and suck at it so I added 20 calories in after every carry so I can (hopefully) get better at that too If you’re struggling to get results in the gym, and not seeing the progress you would like, or you’re having trouble working around an injury- stop wasting your time and send us a DM! We have a team of 4 expert coaches here who can help you get the best out of your workouts and achieve the results you want it’s what we do best!! #gainz #summerscoming

01.01.2022 Hey crew! Boxing this afternoon down the park at 5:15. Perfect weather for a workout! On the corner of Wittenoom and Kellerberrin Turn in Florida Beach Dawesville ... I hope to see you there!

01.01.2022 Just a reminder that our Official Open Day party is on Saturday October 10th at 1pm! There will be a bouncy castle and face painting for the kids, and food and alcohol for the adults! ALL current clients, former clients and future clients are invited! Anyone who is keen to come down for a drink and a chat and to check the place out is more than welcome, the more the merrier ... We can’t wait to catch up with everyone and celebrate! We hope to see you there!

01.01.2022 Shout out to my amazing wifey @colleenandtribe for launching herself into a new life of health and fitness now that she is part owner of a gym She has done a complete 180 with her lifestyle and I am super impressed! After being completely sedentary in between being pregnant a few times over the last 5 years she has now got into it big time and is even showing me up when it comes to self control and diet My only complaint is that there is no longer a big stash of sweet tre...ats at our house anymore She’s been training with Kerry and has been 100 percent strict with her diet with no slip-ups whatsoever since she started She’s already dropped over a kilo and is feeling a million times better than she was before starting. And I’m absolutely loving having her (and the kids) around the gym and actually taking interest in my most favourite hobby in the world Well done hun I’m super proud of you and can’t wait until we are lifting in our matching gym wear and smashing protein shakes together like a true gym power couple love you!!!

01.01.2022 6 week shout out for another amazing effort coming from Zak Ford Zak has begun his journey to drop weight prior to the new studio opening, wanting to be able to keep up with his kids as they get older. Zak has made amazing progress during the last 6 weeks smashing numbers all across the board! ... Push ups (30sec): was 10 : retest 18 ! Plank hold: was 49sec : retest 1.08! Squats (1min): was 22 : retest 36 ! 500m row/: was 1.55 : retest 1.47 ! Dropping a massive 5kg !! Including 7cms from the waist. Coupled with recent boxing sessions Zak has found that the mental health benefits of exercise help during those ‘grind’ times and help to keep his focus. Congratulations Zak and long may the journey be enjoyed and continue - Dave *** NOTE: this awesome before and after comparison is from when Zak first started his health and fitness journey to now, not just during the 6 week challenge