Performance Gains Fitness and Personal Training in Melbourne, Victoria, Australia | Fitness boot camp

Performance Gains Fitness and Personal Training

Locality: Melbourne, Victoria, Australia

Phone: +61 412 526 535

Address: Warehouse 2, 153-155 Rooks Rd 3133 Melbourne, VIC, Australia

Website: http://www.performancegainsfitness.com.au

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

25.01.2022 Be the kind of person that makes other people want to up their game... Lock down wasn't all bad for this little lady. Online training 4 x per week, a daily walk, following her macros along with tracking consistently helped Bec smash her health and fitness goals and feeling fitter and stronger than ever before! Want your before and afters featured here? Join us for our 28 Day Re-opening challenge and let us show you how to do it. No quick fixes, no rapid weight loss just a g...ood system that educates you how to create healthy, balanced and sustainable habits for life. DM us for more info or hit us up in the comments and we'll be in touch! #tranformation #weightloss #strength #fitness #healthyliving #sustainableweighloss #noquickfixes #health #wellness #macros #tracking #june22 #performancegainsfitness #bethechange

25.01.2022 You dont have to wait for a specific day of the week or time of year to start taking care of your health. In fact, the best time to time to take action to make a positive change in your life is now. Take a moment to consider this. You can plan for the future but if you dont take action in the present, those plans will never take off. The good news is that starting out doesnt have to be overwhelming You just have to start. Get motivated by making one small change, and s...ee what difference it makes. With the right support and a positive mindset, you can achieve your health and fitness goals! Get in touch with us today to start your fitness journey - There is no better time than right now! #fitness #journey #youniquejourney #nobettertimethannow #action #health #training #nutrition #accountability #performancegainsfitness

25.01.2022 Are you ready to Re-Boot now that things have started to 'get back to normal"? Kids are back at school, shops are slowly opening and life seems to be getting back on track after what feels like a lifetime of lock down... Join us in our Re-Opening 28 Day Re-Boot transformation challenge! This Program Will... Finally make training and working out exciting, enjoyable and sustainable... Improve your health and wellbeing inside and out and shake off those lock-down habits Foster an abundance of inner-confidence and self esteem, knowing you look and feel awesome and are mentally tough Build strength and energy levels so you can finally get through the day feeling alert and vibrant Reduce the years of your biologic age, so as time goes forward you'll feel even younger What you get: 28 Days of UnlimitedExpert-Guided Training - in gym and at home A Goal Setting Session to build a Custom Built Plan designed to help you achieve your goals quickly & effectively One FREE Personal Training Session Nutritional Consultation, Personalised Nutrition Guide & Recipe Book Personal Coach Support & Accountability Progress Tracking through purpose-built App An awesome community and access to our private online support group Discount vouchers for Coffee & Massage PLUS FIRST 10 PEOPLE ALSO GET: 2 x Body Scans Complimentary! Want in? https://performancegainsfitness.mgm.fit/welcome-performance Follow the Link above OR send us a DM and we'll be in touch! #transformation #reboot #weightloss #strengthtraining #healthylifestyle #macro #fitness #fitnesslifestyle #health #community #tfam #wellness #sustainableweightloss #healthyhabits #performancegainsfitness #youniquejourneys #betterfitterstronger

25.01.2022 Smicko and clean and shes ready to go massive thanks to Sheridan Sullivan for helping out today...

24.01.2022 Who needs to lock themselves away from the kitchen? If you are spending more time at home now, it can be awfully tempting to snack....but Nutrition really is the secret weapon to success. Comment below if you know a super snack that may help others to make the right choice in-between meals. - Bonus points if you have a picture or recipe you can share! #snacks #healthyeating #healthyliving #healthyhabits #fitness #fitnesslifestyle #macros #fit #healthy #groupfitness #personaltraining #lovewhatyoudo #carbs #protein #fat #performancegainsfitness

23.01.2022 Alrighty - Here it is... The Spicy Mexican Meatballs recipe 1 Red onion, diced 2 Garlic Cloves, sliced 1 small yellow capsicum, diced... 1 small red capsicum, diced 1 small green capsicum, diced zucchini, grated 1 tsp ground cumin 2-3 tsp chipotle chilli paste 300 ml salt reduced chicken stock 400g can cherry tomatoes 400g can black beans, washed and drained 200g can corn 1 avocado, chopped Juice lime (For meatballs) 500g pack of turkey mince 50g oats 2 spring onions, finely chopped 1 tsp ground cumin 1 small bunch coriander, stalks kept separate. Method: Make the meatballs first, tip the mince into a mixing bowl, add oats, spring onions, spices and coriander stalks. Mix all ingredients until well combined. Divide into 12 meatballs. Heat oil in pan and cook until lightly golden (make sure to turn regularly.) then remove from pan. Tip onion, garlic, capsicum and zucchini into pan and stir-fry until softened. Stir in cumin and chilli paste then pour in stock. Return meatballs to pan and cook covered on a low heat for 10 mins. Stir in tomatoes, black beans and corn and cook uncovered for a few more mins. Serve with diced avocado, coriander a spoon of Coyo and squeeze of fresh lime, ENJOY #healthyeating #recipe #Mexican #macros #accountability #cleaneating #eatclean #yum #nutrition #training #fitness #performancegainsfitness

23.01.2022 Side Lateral Raise.....this ones for you shoulders! Stand with a dumbbell in each hand down by your sides. Keep your back straight, engage your core, and then slowly lift the weights out to the side until your arms are parallel with the floor, with the elbow slightly bent. Then lower them back down. Slow and steady. Avoid shrugging the weights up using your traps to let the deltoids take the brunt of the work.

23.01.2022 Your own biggest killer is you lack commitment... . Do you need help? Are you struggling to stay committed to your health and fitness goals during lock-down? . We have an EPIC remote training program that will give you the tools you need to stay accountable to your goals, keep you fit AND help you stay on top of your Nutrition. ... . Want to know more? Drop us a "ME" in the comments and we will be in touch! #weightloss #commitment #health #nutrition #accountability #fitness #goals #performancegainsfitness #bethechange

23.01.2022 Reminder - Group training this week is at 9am! Cant wait to see you all tomorrow morning to burn off the christmas pudding! Please book in via Keystone OR comment below if you are not connected via keystone!...

22.01.2022 Happy Monday Everyone! What are your goals at the moment? 1. Weightloss 2. Strength ... 3. Building Muscle 4. Wellness 5. Fitness / Endurance See more

22.01.2022 Day one of wearing masks. How is everyone feeling?

21.01.2022 Hopefully some good news coming soon, numbers strictly limited per session..

21.01.2022 Counting down the days til we can do this again! Are you ready to get back into shape and shred those COVID Kg's?? Only 13 days til we can re-open our doors Want to join us? DM us for a free trial! @need4smeed @dogga72 ... #13sleeps #boxjumps #community #groupfitness #healthybodyhealthymind #health #fitness #fit #strong #accountability #nutrition #macros #eattherainbow #performancegainsfitness #youniquejourneys #betterfitterstronger

20.01.2022 What a community we are building We absolutely LOVE staying connected to each and every person in our fitness family. Training Nutrition Accountability ... It might not be the norm right now (says us who have to stream classes from our garage haha) but we will be damned if we dont do do our absolute best to keep you fit, healthy and feeling fantastic throughout this lockdown. Keep crushing team - we're all in this together #onlinetraining #zoom #health #fitness #fitnessfamily #community #livestream #hiitworkout #strength #dumbells #kettlebell #workout #allinthistogether #performancegainsfitness #bethechange

20.01.2022 Alright team time to announce the winners of our internal 6 Week Remote challenge! We are so proud of all of our clients. The way everyone has embraced our online training is nothing short of incredible. You all show up, day after day - week after week and get it done. To keep things a little more interesting for everyone, we set some challenge criteria to help people accountable and on track (in control) during lock down. ... Our winners went above and beyond to meet this critetia: tracking food to macros, training 4+ times per week, smashing 10,000 steps a day and completing the accountability surveys each week to set new weekly goals and just doing their absolute best to be better, fitter and stronger each and everyday! Thanks to the very talented crew at @the_everydae for donating an incredible prize voucher for one of their hampers. If you haven't already - hit their insta page and give them a follow - they're spreading the love everydae and making the everydae brighter!! @buzzycrew -first prize winner of the $250 @rebel-sport Voucher! @zilpooc -second prize winner of the $120 @the_everydae voucher! @kelllangmaid - third prize winner of 4 weeks Unlimited group training!! @steph_tandi - most improved client winner of 2 x 30 min pt sessions! Congratulations to the winners BUT a massive congratulations to everyone continuing on training in these strange times. We each and evey one of you!! #6weekremotechallenge #training #fitnessfamily #fitness #macros #accountability #nutrition #performancegainsfitness #rebelsport Rebel Sport

20.01.2022 To Our Incredible Members, Sadly, we will be closing our doors from 11:50pm tomorrow night, as mandated by the Victorian Government. Your health and fitness continues to be and will always be our number one priority at Performance Gains Fitness. Our team is working hard to bring together an at-home version of your current training program to keep you fit, healthy and strong during this challenging time.... We hope to have our online platform live in the next few days, and it will include at home workouts, nutritional guidance and a wide range of additional resources - similarly to the way we navigated the previous lockdown If you haven't done so already, please join our private Facebook Group here https://www.facebook.com/groups/1635817779917966 for access to live workouts, tips and advice on all things training, nutrition and recovery, accountability and support from our trainers, within the group we can continue to support each other in a virtual sense. We look forward to bringing more information your way tomorrow! For now, stay positive and stay healthy! From all the team at Performance Gains Fitness #allinthistogether

19.01.2022 Tips to Better Sleep: The Importance of Sleep While many consider fitness and nutrition to be the two-headed dragon when it comes to peak health and performance, we tend to forget about the third - sleep. A quality sleeping regimen is of the utmost important, if not more important than consistent exercise and proper nutrition. Without a good nights rest, you immediately increase the risks of experiencing negative side-effects like poor-performance, slower cognition, mood swi...ngs, hormone fluctuation, weight gain, depression, and more! In today's digital age, workaholics and the grind-life are often put on a pedestal. However, this attitude can lead to poor sleep cycles, lack of rest and recovery, and ultimately - burnout. Instead, we need to flip the switch on whats truly important so that we can tackle life with new vengeance. The benefits of a proper sleeping regimen are as follows: Reduced stress Improved mood Improved performance Weight maintenance Improved brain function Improved mood Lower health/blood markers And more! As you can tell, this list could be quite lengthy. However, above are just a few of the more prominent benefits that weve come to understand. So, how can one improve their sleep? Great question! Below, well offer a number of helpful tips that you can implement into your daily/nightly routines immediately! Lets get into it. Tips to Better Sleep While we wont go into detail on every tip, below is a list of a number of helpful tips that you can begin to implement and consider: Reduce light exposure prior to bedtime (especially blue light!) Avoid an over consumption of caffeine during the day (and avoid it all together closer to bedtime!) Go to bed at the same time and wake up at the same time everyday (consistency is key!) Set your bedroom temperature to an optimum 70 degrees Consider supplementing with natural melatonin (if needed!) If youre a workaholic, schedule your day to END in the early evening (downtime and unwinding is key to a restful sleep!) Optimise your lifestyle (i.e. exercise regularly, eat healthy, etc.) Avoid the following if you struggle with sleep: alcohol, sugar, screen-time, etc. Summary Its undeniable the importance of sleep and the key role that it plays in an optimal, healthy lifestyle. Study after study continues to pop-up to further verify this fact. If you havent considered it to be an important, crucial aspect of health, hopefully this article has enlightened you. If nothing else, dont become overwhelmed or concerned. Simply choose two or three tips from the list above and begin to implement and experiment. Youll thank yourself later!

18.01.2022 Finally the day has come! In less than 12 hours - we will open our doors up to our incredible Fit Family for the first time in 13 weeks. In order to keep our community safe and healthy, there are a few "housekeeping rules" that will go along with this re-opening that we will all need to be conscious of... 1. Arriving for your sessions - Please arrive 5-10 mins before your session (no earlier please) and enter through the door - not the roller door, head straight for the tap... and wash your hands with the soap provided. Please note: there will be soap and paper towel for drying hands at all basins - 2 upstairs and 2 downstairs. If there are more than 2 people at the basin to wash hands, please be responsible and use another tap OR wait outside until the said person has finished. 2. Wait OUTSIDE until your session starts (car parks are undercover) to ensure that the trainers have enough time to clean and sanitise all equipment between sessions. If you need to come in to foam roll or do specific warm up / mobility exercises then this can be organised with trainers prior to the session. 3. Bring a towel and your own water bottle. We have a strict no towel - no train policy. We will have water bottles to purchase and branded towels are on the way for purchase as well. PLEASE - this is a super important one guys, must bring towel! 4. As soon as the session is finished - you must leave the car-park :-( I know how amazing our community is and how much we love to hang around and be social after sessions- especially since its been so long since we have been able to enjoy each others company... It wont be forever but for now we cant have people hanging around to chat after training. As soon as the session is done, you must head to your car and go home. Set your alarm - get your gym gear ready cause we cannot wait to see you from 6am tomorrow morning! WE'RE BACK BABY! #wemadeit #reopening #fitness #grouptraining #pt #performancegainsfitness #youniquejourney

18.01.2022 We are absolutley pumped that WE'RE BACK and COVID has us feeling BIGGER AND BETTER than EVER before! What are you doing to commit to a healthier you? Are you ...making time for yourself? Are you ready for a challenge that will help to set you up with the healthy habits you need to create the change you've been longing for? If you are ready for that kick up the butt you so desperately need to get started OR to get going again get in touch! Our 28 day Kick-Starter program is the perfect program to get you back into the gym kicking those COVID Kgs goodbye forever!! Take ACTION and get you will get results #covidkgs #groupfitness #pt #nutrition #training #accountability #28days #weightloss #toning #strength #Hiit #reboot #healthyhabits #macros #performancegainsfitness #youniquejourneys

17.01.2022 All set and ready for you! Sad to think that just a few footsteps away from this set up is an incredible space that we have poured our heart and soul into buil...ding over the last 8 years...that sits empty. Normally full of great people who come in day after day to work on their Mind. Body. Soul. - building strength and encouraging each other to be better every day. A space where there are no egos just an epic community who are there to cheer each other on... And it sits empty We as a business are lucky, we will re-open our doors and fill our space with the energy it deserves after sitting lifeless for the better part of 6 months... but what about those that won't have the same opportunity? Its now more important than ever as we start to think about the rebuild that we support small buisness, buy local and get behind us little guys... In the meantime, here we are. Ready to help you, like all of our amazing clients be the absolute best you can be. For 1:1 or 2:1 Pt - get in touch. DM or links in bio #supportlocal #rebuild #fucovid #pt #outdoors

17.01.2022 Another Saturday session complete #preseason#cricket Mitcham Cricket Club

16.01.2022 Whos missing local footy and local sport, seems like forever that we spent the day with Ringwood Football & Netball Club Brett Rowe to put them through there preseason training... stay safe and lets get back out there

16.01.2022 From our family - to our entire community, we wish you a day full of love and good times! May this Christmas season end the present year on a cheerful note and make way for a fresh and bright New Year! Season’s Greetings to you all

15.01.2022 Group Fitness Timetable Mon - Thurs this week Bookings are essential- if you are not on Keystone please just reach out and we can book you in! Looking forward to seeing you at the gym

15.01.2022 Ok let's share some wins! Who's proud of something they have achieved this week?...(it doesn't matter how big or small you think it is.) I want to see good vibes today!

15.01.2022 GROCERY SHOPPING TIPS: Stick to the perimeter of the store: Avoid the aisles. Keep a list on your fridge: When something is finished, check it off to buy next time. Shop according to meal plans: Plan your week ahead of time!... Do not go shopping while hungry: Make sure you have a snack with you OR drink a big glass of water before you go. Always read the label: Dont purchase if sugar is located within the first 3 ingredients. Purchase frozen no-name brands whenever possible: Theyre less expensive. Buy frozen fruits and vegetables: Instead of canned, not everything, just a few spares for emergencies. Experiment with a variety of fruits and vegetables: Remember eat the RAINBOW! Take advantage of bulk foods: Especially nuts and seeds (nuts and seeds should be raw and stored in the fridge). Avoid prepared, marinated and pre-spiced foods: Especially meats. Flavouring it yourself can be fun and 99% of the time its much healthier. Experiment with spices: Oregano, sage, basil, rosemary, thyme, dill, paprika are great examples. See more

14.01.2022 On Thursdays we SWEAT In the Zoom Room #sweat #zoom #online #fitness #health #healthylifestyle #trainhardorgohome #ohwaitwearehome #strength #move #stayhome #performancegainsfitness

14.01.2022 1 on 1 and 2 on 1 PT now available contact us now to book #Fitness #smallbusiness #getmoving

14.01.2022 6 spots already gone for our New Year Challengethat means 6 people are getting paid to drop that excess weight There are only so many people we can take in total, so if you want to be one of those people, drop me a comment or a DM and let’s get you one of those spots!

14.01.2022 If you could achieve 1 goal by the end of 2020 what would it be?If you could achieve 1 goal by the end of 2020 what would it be?

13.01.2022 Little bit of cleaning and fine tuning before we REOPEN on Monday

13.01.2022 What Habits have you built during lock down that you can continue with once things get back to normal? #postcovid #habits #exercise #fitness #performancegainsfitness #youniquejourneys

12.01.2022 Who doesnt love an epic strength session done from the comfort of your own home? If you're looking for an exciting exercise program you can do from home to keep you feeling fit, strong and healthy during iso - get in touch with us!! We have been helping people from all over Melbourne absolutely dominate during lock down. With daily Zoom sessions, Nutritional help and loads of accountability in place to make sure u get results - you would be crazy to look anywhere else! ... Hit us up in the comments if you want to get started in our next 28 Day Challenge! #zoom #fitness #nutrition #accountability #groupfitness #community #fitfam #hiitworkout #strength #homeworkout #healthiswealth #performancegainsfitness

10.01.2022 A simple reminder - The best time to start was Yesterday... We are here to help you every step of the way! Are you ready for lifestyle change? Join us from 22 June in the Studio and let us show you how you can change your habits for Life! #fitnessprogram #roadtofitness #fitnessmotivation #fitnesslifestyle #fitnessjourney #loseweightnow #bodyfitness

10.01.2022 And just like that... WE'RE BACK! How incredibly blessed we were this morning to open up our doors and see all our wonderful clients back at it training hard, motivating and encouraging each other and filling our gym with good vibes and positive energy. To say that we are grateful is a complete understatement. Where would we be without you all... From the bottom of our hearts, Thank You for supporting us its meant the world to us. ... Cant believe we did it... We made it through COVID. Now, get your workout gear out, se your alarms again cause we're doing it all again tomorrow from 6am! #wedidit #reopening #strength #hiit #groupfitness #pt #lovewhatudo #performancegainsfitness #youniquejourneys #bethechange

09.01.2022 Be Smart. Eat Smart Need help with your health and fitness? We are OPEN and ready to help you be the Best possible version of you! Our 28-day Reboot is the perfect program to get you started on your journey to better health.... For more info OR to get started simply drop a in the comments and we will be in touch! Cant wait to see you in the gym! #28days #reboot #weightloss #groupfitness #pt #inbodyscan #macro #nutrition #health #fitness #lifestyle #journey #motivation #accountability #betterfitterstronger #bethechange

07.01.2022 1 on 1 and 2 on 1 PT available Contact is now to book your sessions... #SmallBusiness#supportlocal

06.01.2022 It’s here! Our crazy Black Friday offer. We are now offering $100 vouchers for only $10!! This is for new members only, so if you have been dying to see what our awesome community is all about, this is for YOU! We only have 20 vouchers to give away, and the offer ends at midnight on the 30th! Simply comment ‘BLACK FRIDAY’ below to snag one of these vouchers!

05.01.2022 How to Lower Your Daily Calorie Intake? Reducing your calorie intake is essential if you have a goal of losing body fat. However, doing an entire overhaul of your nutrition plan is not always necessary, and going cold turkey on all things is not always the smartest option. You cannot cut out everything at once; you will be more likely to stumble and eat something you are trying to avoid. Instead, try to include some simple food swaps to slash calories, which can be done wit...h little effort. With just a few minor changes, you can easily shave 200, 300, or even 500 calories from your daily caloric intake. If you had given up on a diet before because it was too strict to follow, this approach will change how you view dieting and weight loss. Try these 3 smart food swaps to start with and see how many calories you can save! 1. Swap Spaghetti/ Pasta with Zucchini noodles 2. Swap Milk with Unsweetened Almond Milk 3. Swap Granola with Oatmeal #foodtips #fatloss #caloriedeficit #macros #fitness #healthyeating #exercise #stayactive #training #onlinefitness #zoom #groupfitness #6weekchallenge #performancegainsfitness

05.01.2022 Legends, we are on a big mission this year to help as many people as we possibly can. So we are going ALL in to start the year, in a BIG WAY. For the first time ever, we are going to PAY YOU TO LOSE WEIGHT when you join our New Year Challenge. Yes, you read that correctly. We will pay you to lose weight on this challenge. It’s absolutely nuts and we’ve never done it before, but we truly want as many people to hit New Year’s goals as possible, and this extra incentive we bel...ieve is the way to do it. So.want to know more? Drop a thumbs up below!

04.01.2022 The greater your storm, the brighter your rainbow... Its time to shine baby #rainbow #motivation #healthyliving #shine #bethechange #june22 #performancegainsfitness #youniquejourneys #

02.01.2022 ITS GIVEAWAY TIME! Given Plastic Free July starts tomorrow we thought it would be the perfect opportunity to get together with our great friends and waste warriors from Reuze It to help bring some awareness around why its so important we do everything we can to reduce waste - particularly plastic and reduce the environmental impact it has on the globe. We at Performance Gains have decided to go plastic free, this means we will no longer be stocking single use bottles of... water and have instead replaced this with the option to purchase a double wall insulated stainless steel water bottle!! These are AWESOME bottles and can keep your water cold for up to 24hrs!! Perfect for a gym session! WANT TO WIN ONE? We are giving 5 of these awesome bottles away to our loyal followers TO ENTER: Like, comment and share this post then head over to the Reuze It page and hit like on their page so you can stay updated with all the amazing Eco and Environmentally friendly products these guys have available to help make your transition to the plastic free lifestyle simpler!! Ready to take the Plastic Free July challenge? Follow the link below and take the pledge to go plastic free in July! https://www.plasticfreejuly.org/take-the-challenge/ Bec Penny Photography #ecofriendlyproducts #environmental #nomoreplastic #bekindtotheplantet #reducelandfill #recycle #reducereuserecycle #choosetoreuse #youniquejourneys #performancegainsfitness #bethechange

02.01.2022 If your putting off your fitness because of the current circumstances you're only delaying the achievement of your results... . Take ACTION. Starting and achieving something during lock-down 2.0 is better than achieving nothing at all... . We have gone 100% online now offering classes 6 days a week PLUS private group access to watch back at any time.... . Our 6 Week Lock down challenge has got you covered with Training Nutrition Accountability Its not too late to join us! Drop a in the comments and we will be in touch so you can start TODAY! #notthistimelockdown #6weekremotechallenge #zoom #HIIT #Strength #Circuit #Performancegainsfitness #betterfitterstronger

01.01.2022 Lets help each other stay accountable: How many times have you exercised this week? Do you have an "accountability partner"?Lets help each other stay accountable: How many times have you exercised this week? Do you have an "accountability partner"?