Rise and Shine Fitness Leeton | Fitness boot camp

Rise and Shine Fitness Leeton

Phone: +61 400 310 058

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25.01.2022 Congratulations to our 110 members who earned over 1300 MEPS for the month of September Every member that earns 1300+ MEPS in a month will go into the draw to win a $50 voucher at a local business. This months local business is...... Exclusive Skin and Beauty And our winner is Kirsty Franco!! We also have a new leader of the month!! Congratulations Janelle Sullivan Her huge month included; Bootcamp Running group Walk/running the dogs and even wizzing around the golf course! Check out our top 22 for the month Why 22?? Because number 21 + 22 have had a huge 10 weeks and we are super proud of their month. Congratulations to our top 20!! We are know that it’s a HUGE achievement to be in the top 20!!

25.01.2022 ONLY 12 SPOTS REMAIN Start your 28 day trial with the option to roll onto our current membership at $35 PW. Once these 12 are sold, our memberships will increase to $39 PW.... Sign up by clicking the link in our bio OR visiting riseandshinefitness.org

25.01.2022 CARDIO-TEENS FREE TRIAL WEEK DAY 3/4 ... We’ve got 3 spots left in our final session tomorrow. If you’d like to get involved jump onto our website riseandshinefitness.org

23.01.2022 BLACK FRIDAY SALE STARTS TONIGHT 3 DAY SALE!! UNLIMITED TRAINING FOR DECEMBER AND JANUARY ... MYZONE HEART RATE BAND ENTRY INTO REIGNITE 21- 21 DAY CHALLENGE Valued at over $450!!! BLACK FRIDAY PRICE $179!!! Spots are limited!! Sign up on our Website... riseandshinefitness.org

23.01.2022 Feeling pretty great after this morning’s session. 10 months ago, I was in constant pain and really unfit. I couldn’t manage a single squat without alot of pain. Today I got through 10 squat jumps in a row, and felt fine (other than muscle fatigue). My first try on the bike I wanted to vomit Got through 2 sets of 15 cals this morning before I had to slow down for the third. Thanks to you and your team for all the encouragement and help with technique. You really have improved my life so much!! - Jac

22.01.2022 TWO LAST INTAKES BEFORE OUR MEMBERSHIP INCREASE Limited spots for both of the two intakes, SIGN UP NOW ON OUR WEBSITE TO AVIOD DISAPPOINTMENT ... riseandshinefitness.org 1 Intake 1 - September 28th 2 Intake 2 - October 12th 3 Membership price increase to $39 per week- October 26th After your 28 days you’ll have the option to stay on as a member at our current membership price @$35 PW. If our training doesn’t suit your fitness goals then you can opt out after the 28 days. What do you get from the 28 day trial period?? An assigned accountably coach who will sit down with you and help you map out you fitness goals. From here they will be in your corner to help you achieve your goals. You’ll get a 30min 1-1 with your accountability coach. In this session they will show your through the gym, explain how our sessions run, show you through our foundational movement and suggest what sessions and how many session to attend based on your fitness goals and availability. Unlimited training across our NEW Indoor/outdoor timetable and full access to our online training. We are passionate in empowering everyday women to live out healthy and active lifestyles FACT- In our first year of business in 2018, 85% of our members weren’t members of any other gym + for over 50% of these, they had never been a member of a ‘gym’ in their life. - The only regret you will have, is not starting your journey, now is your time and this is your place - Check out our timetables as we add our outdoor sessions

22.01.2022 MEMBER SHOUT OUT Von has been with us for a number of years but in the last 8 months has really taken things to the next level. Starting with our 10 strong program Von not only focused on movement but really starting making positive nutrition choices.... This not only improved her body composition but has had a positive impact on her overall health. Von is now beaming with energy and continues to thrive

22.01.2022 PINK UP LEETON EVENT It’s Breast Cancer awareness month.... AND ... IF WE RAISE $2,000 BY OCTOBER 23... In teams of 4 we will be working together to Ski 2,000 Cals per machine. Trainers team- Teagan Tyler Molly Jane Please message Jane on 0400310058 if you'd like to register a team. We have 4 more Ski's available. All funds raised will go directly to 'Pink up Leeton' who will then pass the funds onto the McGrath Foundation to help support individuals and families experiencing Breast Cancer Please donate by clicking the link below https://www.gofundme.com/f/numbers-for-knockers

21.01.2022 First week feels from Lauren and Kelsey on their 28 day trial 1-1 Bootcamp Cardio queens... Boxing Their bodies are feeling it but they keep turning up When you start or switch up your exercise routine and work muscles you haven’t worked for a long time you’ll feel stiff and sore. Unfortunately this has to happen BUT we do suggest that you take extra breaks within our sessions and do extra recovery sessions. Here are a few suggestions; Recovery walk on a rest day Hot/ cold shower post workout Cold shower 10 min recovery set - stretching, foam roller and trigger point ball (on our online platform) Good Nutrition 2L of water per day 7 hours of sleep per night Everyone has to have week one Well done girls!!

20.01.2022 Congratulations and happy graduation day Molly!! You’ve shown true leadership and maturity well beyond your years and we can’t wait to see what your promising future holds for you

20.01.2022 Want to do something for yourself and your health but don’t have a buddy to start with?? Our most consistent members are actually those without a buddy.. No need to consider if the other person can be bothered or if they had a good sleep.... Instead is your time to shine!! No option to snooze It’s time to RISE AND SHINE with your new buddies who will be there rain hail or shine Check out last Tuesday’s runners! Doesn’t it just make you want to be a runner

20.01.2022 SOLD OUT 10 STRONG BOOKLETS AND CALENDARS READY TO GO OUT TO OUR SOLD OUT PROGRAM

19.01.2022 WET WEATHER TRAINING TODAY

19.01.2022 TUESDAYS 6AM RUNNERS Have you ever wanted to run 10km? Our new training block starts on October 20th.... This will be an 8 week training block with Tuesday and Saturday runs. Participants will also get access to the program if they are unable to run with the group. The training block with finish off with a 10km run on December 19, followed by coffee and Breakfast - Congrats to Mel and Maria who joined in on their first group run this morning with our current runners training for the city2surf Our runners have just over a week of their program left before they start to taper off for the virtual city2surf event ran by Studio9 Fitness next Sunday

19.01.2022 STRIVING TO BE THE LEADERS IN WOMENS HEALTH AND FITNESS Today we will sell our final memberships at $35/wk. We have added, and will continue to add so much value to our memberships, as we continue to develop as coaches and as a business. This is reflected in our membership cost. ... We‘d sold out of our 28 day trials 2 weeks ago BUT today was the day on our calendar to increase our memberships.... Sooooo... If you would like 28 day trial with the option to roll into a membership then today isn’t the day to sit on the fence 1 CLICK THE LINK https://clients.mindbodyonline.com/classic/ws 2 SIGN UP 3 WAIT FOR A MESSAGE FROM YOUR ASSIGNED ACCOUNTABILITY COACH. 4 BOOK YOUR 1-1 WITH YOUR COACH 5 START YOUR 28 DAYS

19.01.2022 Be the Woman you would look up to -unknown W/ Coach Dale... Molly Dale See more

17.01.2022 Cardio-teens 7 week training block starts Monday 4pm-4.45pm Monday -Thursday ... Ideal for girls aged 12-16 Programs include the use of cardio equipment and body weight exercises $20 PW for unlimited session $120 for a 10 visit pass Sign up on our website; riseandshinefitness.org Final free trail session this afternoon at 4pm- 4.45pm Book in this session https://clients.mindbodyonline.com/classic/ws

17.01.2022 Here are some more of our Teams ready to Go, don’t forget to watch for our Facebook Lives for updates Donate here https://www.gofundme.com/f/numbers-for-knockers

17.01.2022 TOMORROW MORNING

17.01.2022 ACCOUNTABILITY TEAMS With a huge amount of growth over the past few years we never want to take the focus away from each person being treated as an individual with their own personal goals and reasons for exercising. This is why we have introduced another level to our accountability.... Each Monday morning our accountability coaches meet for two hours to discuss; Members achievements Members goals Members performance Plan how to take our members to the next level. We literally sit down and in alphabetical order go through each and every member. Why?? Because we have a passion to empower everyday women through movement and community

16.01.2022 Has anyone seen Brae at the gym over the past few weeks?! Holy moly!! She is on fire!! ... She has taken her training to a whole new level in each and every session and has plenty of variety in her week; Suspension mash up (Strength) Bootcamp (Strength + conditioning) Cardio queens (high intensity conditioning) Running program (varied conditioning) It’s amazing what the body can do once you put your mind to it It’s the ‘I CAN’ + ‘I WILL’ ATTITUDE

16.01.2022 Today’s ‘CHIPPER WORKOUT’ - Movement prep;... 3min AMRAP 5 cals 10 push ups 15 Banded squats 20 bridges 1min Dead bug hold - Main set; ‘CHIPPER’ Work through 100 reps of each of the 2 strength exercises once completed complete either 20 cals, 200 endurance slams or a 600m run Pick either workout workout A or B Workout A - SANDBAGS Left shouldering Right shouldering - Cardio - Thruster Clean + Press - Cardio - High pulls Bent over row - Cardio - Workout B- KETTLEBELLS Left snatch Right snatch - Cardio - Left press Right press - Cardio - Head cutters Reverse lunges - Cardio 10min recovery set w/ Tigger point ball

16.01.2022 UNLIMITED SESSIONS!! Our members have been patiently waiting since March 20th to get their unlimited booking back across our entire timetable! Since March 20th we’ve added 15 extra sessions to our timetable each week!!... Grab your 28 day trial these holidays!! Sign up via our Website, riseandshinefitness.org We are locked and loaded for our biggest summer yet!! More outdoor training added to our timetable on October 12th. Each member is assigned an accountability coach so that you’re not just just treated like a number. This coach is ready to make this your most successful and enjoyable fitness journey ever We know that starting your fitness journey is the hardest part, some get anxious about walking into their first session not knowing anyone and not knowing what on earth to do... We’ve also heard I get fit by myself before I start .. This is why we suggest; 1 Sign up to your 28 day trial 2 Wait for your message from your assigned accountability coach. 3 Book into your 1-1 assessment with your coach where you’ll; Go through the gym, see where everything is and understand how the sessions run. You’ll learn they foundational moves used in our sessions with the kettlebells and Sandbags. We will identify what you’d like to get out of your time at Rise and Shine. We will match that with your availability and suggest a game plan with the session we suggest you should attend. You’ll then be set to book into that first session where we will make sure you feel apart of our community as soon as you walk into the door

16.01.2022 CARDIO-TEENS FREE TRIAL WEEK - DAY ONE OF FOUR -... Get involved via our website; riseandshinefitness.org

15.01.2022 OUTDOOR BOXING IS BACK Tuesday’s and Thursday’s 5am or 6am... Number one ovals

14.01.2022 Working with the guidelines from CSNSW we have adapted our training to include both indoor and outdoor training. All sessions will be still held at 19 Pine Avenue. (Rise and Shine Fitness) Participants workouts with be indoors in the ‘rave cave’ which opens out into our private car park where the outdoor training will be held. We ask that any boarders that wish to attend, please join the session from the rear car park and enjoy the outdoor training sessions. ... Non- boarding participants will have the option to train indoors and/or outdoors For further details check out our website, riseandshinefitness.org

14.01.2022 WET WEATHER TRAINING At this stage all outdoor sessions will be held outdoors, behind the stadium. We may have a few rainy mornings this week so keep an eye on our socials if you are unsure if your session has move due to the weather

13.01.2022 MEET OUR TEAM Tyler Mckellar 1What do you enjoy most about working at Rise and Shine?... The list goes on but I love that I get to start my day surrounded by amazing women. I have developed great relationships with the ladies and have made life long friendships with the members and the staff. I love seeing when someone achieves a goal they may have had for a while or simply challenging themselves. 2What is your favourite class to instruct?? That’s a tough one, I love them all. I think Bootcamp as it has a mixture between strength and cardio. 3What’s your favourite exercise?? Would have to be a bench press. 4If you were in a boxing fight, which member would you love to have on your side?? Would definitely love some back up from Alicia Legge. See more

13.01.2022 BLACK FRIDAY SALE Sign up on our website riseandshinefitness.org

12.01.2022 CARDIO-TEENS MEMBERSHIPS TERM 4 4pm- 4.50pm sessions Monday - Thursday ... - Pricing options; 10 week membership $20 per week, unlimited sessions. 10 visit pass $120 Casual visit $15 Due to Covid we have LIMITED MEMBERSHIPS - Sign up via our website; riseandshinefitness.org

11.01.2022 Wowsers!! Thank you to everyone who got behind our ladies and donated what they could for PINK UP LEETON Our funds will be withdrawn and handed over on Monday morning so it’s not to late to donate ... Donation link https://www.gofundme.com/f/numbers-for-knockers

11.01.2022 First session down @taylah.block

11.01.2022 On to the next chapter for the Muirs I’m going to miss my right hand gal big time as she prepares to make the move back to Tassie Thank you for stepping way out of your comfort zone in 2018 and helping create our unique community at Rise and Shine Fitness ... All the best on your next adventure Daniel, Ebs and Franklin Post your well wishes and your best memories with the big girl below

11.01.2022 MEMBER Q+A WITH THIS POWER HOUSE- VICKI HESTER - 1When did you start at Rise and Shine?? July 2019... 2How long were you thinking about joining Rise and Shine?? A few months.. I thought I'd never be able to do the workouts! 3How did you start?? 28 days for $28 4Why do you choose to train at Rise and Shine fitness?? I love the sense of community and how welcome you feel when you walk through the door! There is always consistent challenges in the workouts and no workout is the same! 5What were your biggest achievements in our recent ‘10 Strong’ challenge?? Creating healthy eating, sleeping and mindset habits that haven't stopped even though the challenge has! 6What would you say to someone who has been thinking about trying Rise and Shine?? Just take the plunge, you definitely wont regret it!! - Congratulations on an amazing 15 months!! Enjoy your big day in a few weeks!!

11.01.2022 Hey Lisa!! Who is your favourite trainer @lisa_j_arnold ... @tcmckellar See more

11.01.2022 Our Teens have had a crack a boxing this week and have absolutely loved it so..... This is what our teens timetable will look like from next week All equipment supplied

10.01.2022 FEMALE HEALTH + PERFORMANCE COURSE DEBRIEF

10.01.2022 Mindset A I wish I was that fit?? Or ... Mindset B I’m going to be that fit by Christmas Which mindset do you think will deliver more result?? 1 Set a specific goal 2 Make a plan 3 Surround yourself in the right environment 4 Put in the work 5 Watch those dreams become reality

10.01.2022 BACK OUTDOORS SWIPE RIGHT TO CHECK OUT THEIR MAIN SET 50 work : 10 rest.... 30 seconds rest after round 1 60 seconds rest after round 2. Blue= suspension Purple= bags @dingosandbags @crankitfitness

09.01.2022 KICKING GOALS During ‘10 STRONG’ our members having been posting in our private Facebook group their weekly goals. This has been a game changer as we as coaches know week in and week out what our members want from their sessions. Sometimes the idea might be in our head to move up in weight or try something different BUT without anyone keeping you accountable this can always be pushed to I’ll do it tomorrow or next week.... The last 9 weeks have by far been our most successful weeks at Rise and Shine Fitness. What’s made it so successful is the community of driven and supportive women who want to be their best and support others to be their best. I’m extremely proud of our community

09.01.2022 10 MEMBERSHIPS LEFT Sign up https://clients.mindbodyonline.com/classic/ws... or on our website riseandshinefitness.org Starts next week 4pm- 4.50pm Monday - Thursday Unlimited sessions $20 per week Casual visit $15 10 visit pass $120 - If you missed our free trial week please text ‘FREE TRIAL’ to 0400310058

09.01.2022 OUTDOOR TRAINING As of next week you have the option of indoor OR outdoor training From next week our 5am + 6am boxing sessions will be held outdoors at the number one ovals behind the stadium.... From October 12th we will also add ‘Outdoor strength camp’ to our timetable at 5am (Monday, Wednesday, Friday) and 6am (Monday- Friday). On top of that you’ll also have the option to train indoors 5 days a week at either 5am or 6am. If you’re keen to get fit this summer then don’t put it off for another week because spots are very limited.. We are currently at capacity indoors but don’t miss your opportunity to start next Monday as we open up a limited number of spots for our 28 days for $28 trial offer Sign up via our website riseandshinefitness.org OR Call or text Jane on 0400310058 for more information

09.01.2022 WET WEATHER TRAINING TOMORROW

09.01.2022 FIRST GROUP RUNS COMPLETED FOR THESE TWO SUPER MUMS

09.01.2022 10 STRONG WRAP UP What a huge day of numbers!! Our team are extremely proud of how our community took on this challenge and made it our most successful challenge yet!!... A basic criteria based around; 1 7 hours of sleep a night 2 2L of water a day 3 At least serving of protein and fruit and Veg 4 500MEPS a week 5 3 Recovery sets a week 6 Weekly recipe share 7 Weekly goals And the results have been coming in hot since week 1! Mental clarity Weight loss Increased muscle Decreased visceral fat Better routines Smashing weekly goals These women may have transformed their life but at the same time they’ve inspired others along the way! Here are just a hand full of our post challengers

07.01.2022 EVENT LOCATION CHANGE Our runners have been training for the virtual city2surf event in Narrandera held by Narrandera Bidgee Boxing. This event is still going ahead with plenty of family friendly activities on the day. This week we have decided to change our event location to the local event ran by Studio 9 Fitness Leeton that supports our local community.... We are looking forward to a great morning of running. There is the 14km event (individual/team) followed by the kids 1km event. If you’re not keen for either you can pop down and grab and coffee and support the participants Happy training and good luck to all the Narrandera and Leeton runner For more details check out the link

05.01.2022 The Ladies have smashed out over 2 hours of hard work tonight! What an amazing effort! Thanks so much to all of you who have already donated! We have raised over $4000!!! ... Please donate below for an amazing cause https://www.gofundme.com/f/numbers-for-knockers

05.01.2022 Who is ready to up there push up game?? Target 20 on your toes... Normal push up or tricep push ups Our trainers will be giving your the tips and tricks within your sessions to help you hit this target

04.01.2022 2020 run in the dark crew (Finish in the dark )

04.01.2022 BIG DAY TOMORROW Good luck to all of our runners who will be running their virtual city2surf event tomorrow from 8am. They will be starting their own race from the Skate park and would love your support, a hoot a cheer or an air high five will keep those feet moving and those smiles beaming!!... Here are a few snaps of some members training along the way So, so proud Ps, I’ll probably tear up when some of you cross the finish line tomorrow There will be plenty of other Leeton locals who will also be running so please get out and show your support

03.01.2022 At 38.5 weeks it’s time to come to terms that Alice needs some time to rest up before baby Greatz #4 arrives From all admin and memberships questions and queries please... Call/ text the Rise and Shine work phone on 0400310058... Or email [email protected]

03.01.2022 YEAH SMITHY Welcome to the 1000 club Who is up next??... Christie Smith

03.01.2022 Congratulations Belinda for finishing up your final session at 36 weeks. You should be extremely proud of how consistent you’ve been throughout your 3 trimesters Rest up, enjoy your sleep ins and we can’t wait to hear your exciting news in a few weeks time

03.01.2022 OUR BIGGEST SUMMER YET Last summer we offered a timetable with 23 classes, this summer we have 46 classes on our timetable each week!!... Not only that, but each member is assigned an accountability coach to help guide them to achieve their goals 2020 SUMMER TRAINING LOOKS LIKE THIS INDOOR + OUTDOOR TRAINING OPTIONS 50MIN SESSIONS WEEKDAYS; 5AM 6AM 12PM- Crèche available 5PM 6PM WEEKENDS; 7.30AM 8.45AM BOOTCAMP BOXING CARDIO QUEENS STRENGTH CAMP CARDIO-TEENS RUNNING GROUP HOME WORKOUTS Online training platform with 200+ workouts LIVE Zoom workouts at 5am, 6am + 12pm Keep up to date by checking out our website, riseandshinefitness.org

02.01.2022 What age can I start training at Rise and Shine Fitness?? We’ve have a little restructure and this is how it looks ... CARDIO-TEENS When you are in your second half of year 6 you can join our Cardio-teens program at $20 per week for unlimited cardio-teens sessions. 16 Once you are 16 you can stay on our Cardio-teens membership but you now have unlimited use of our entire timetable. YEAR 12 Once you finish high school you’ll move onto an Adult membership UNLESS you continue to study at University you’ll be able to go onto student membership. MOTHER DAUGHTER COMBO If your daughter is eligible for the cardio-teens membership then you can join as a Mother Daughter Combo for $50 per week.

01.01.2022 Remember to pack your Freddo for tomorrow nights nutrition session Book in on Mindbody and we will catch you on zoom Amanda Mannes - Wellness Coach & Accredited Practising Dietitian

01.01.2022 Our box jumps were on point at lunch today!! 3 PBS in today’s lunch session

01.01.2022 LOCATION CHANGE Our outdoor sessions will now be held at the TAFE car park. This is a better surface to perform more exercises with our suspension trainers This will be for both Boxing and Strength camp sessions