The Gorilla Pit- Training, Nutrition & Lifestyle | Sport & fitness instruction

The Gorilla Pit- Training, Nutrition & Lifestyle

Phone: 1300 911 026

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25.01.2022 THE PYRAMID WORKOUT All you need is a single barbell, some weight and in the www.thegorillapit.com.au

25.01.2022 Transformations happen by doing the simple stuff... Training 3-4x per week (hard) Getting 7+ hours of sleep each night Following a simple, sustainable nutrition plan (usually one high in protein and veggies )... Keep your body moving Do these before you start buying supplements, cutting calories or doing endless hours on the treadmill. Always remember daily, seemingly insignificant tasks done over and over again will yield massive results. www.thegorillapit.com.au

25.01.2022 THE SILVERBACK DEADLIFT CHALLENGE reps in under 15min... Guys = Must lift 120% of bodyweight... Girls = Must lift 100% of bodyweight Get in, head down and get it done www.thegorillapit.com.au

25.01.2022 GETTING STARTED FAT LOSS GUIDE 1 Begin by swapping out your refined carbs with truckloads of green leafy veg 2 Eat protein, veggies and some fat with every main meal ... 3 Drink plenty of water throughout the day 4 Be consistent! Just like one 'bad' meal won't make you fat, eating healthy for a few days won't produce amazing results. Be patient and keep following this daily. Stop looking for the latest fad or new supplement that promises the world...it doesn't exist If you need that extra push or someone to help you get started just reach out www.thegorillapit.com.au

23.01.2022 Stop saying 'I'll do it tomorrow'...we both know that won't happen Take some action TODAY Our flagship 12-Week challenge starts September 19th ... This year we have very limited places available. Get involved and register here https://thegorillapitonline.com/universal

21.01.2022 Dave has dropped over 25kg here at The Pit and in his fifties his feeling fitter then ever Our flagship 12-Week Transformation Challenge starts next week and there are a handful places left. If you've packed on a few kgs this year and want to shift your priorities and commit to real change then join our upcoming 12-week transformation challenge.... Check out some of the results here https://thegorillapitonline.com/universal

21.01.2022 Want to drop 5kg? Maybe you want to lose over 20kg? Whatever your goal you need to get involved in our 12-Week Transformation Challenge ... Now it's your chance to get involved in our flagship 12-week challenge. Register today https://thegorillapitonline.com/universal

20.01.2022 8-WEEK CHALLENGE CHAMPIONS Put your hands together for the our 8-Week Come Back Project Winners Mishka (Wollongong Pit) and Sammi (Newcastle Pit) These two are always working hard and the results show it.... Here's some stats... Mishka: Dropped 7.6kg of Fat Down 8.5% Body-Fat Added lean muscle during his fat shred Sammi: Dropped 4.7kg of Fat Down 4.5% Body-Fat Also added lean muscle during her fat shred They have both scored a massive bunch of Gorilla Pit Goodies valued at $250 PLUS FREE membership for the upcoming 12-week challenge As always it was a tough competition with so many incredible transformations Our flagship 12-week challenge kicks off on Monday the 19th of September and this one is going to be huge It's all about trusting the process and doing the work! To register for the upcoming challenge click here https://thegorillapitonline.com/universal

20.01.2022 MERRY CHRISTMAS FROM THE PIT CREW

20.01.2022 3 REASONS WHY YOU CAN'T LOSE FAT 1 You're eating to many calories What???... You were expecting some advanced detox trick or special secret as to why you're not dropping the soft stuff? Sorry to disappoint but this is the main culprit when it comes to fat loss. Just because you dropped bread, sugar etc from your diet doesn't mean you can get away with eating 1.2kg tomahawk steaks or a daily jar of peanut butter. Calories do matter! 2 You're not consistent enough Fat loss takes time and it is not linear either. Meaning if you dropped 3kg in your first week then don't expect that to happen week in, week out. You will have moments that feel like a plateau. It's in these moments that you need to be consistent and keep practicing your daily habits. Remember small seemingly insignificant tasks add up to cause huge results. 3You don't move enough I'm not even talking about training at the gym but simply getting up and moving. Simply hitting your 10,000 steps each day will roughly burn 500 calories. Sounds simple, but in todays world it can be hard. After all most of us sit in a car to drive to work, then sit at a desk all day before sitting down in front of the TV at the end of the day. Take time out of your day to move. Walk during your lunch break. Take the stairs. Park a little way from your work and enjoy the walk. I know these steps are simple but simple gets results. www.thegorillapit.com.au

19.01.2022 IT'S BACK Our flagship program... The thing we're known for...... The Gorilla Pit's 12-Week Challenge And this year we can only take on very limited numbers to undergo this life changing 12-week transformation project We don't care where you're starting from, only that you give your best, trust the process and finish the 12-weeks! So if you looking to drop some fat, build some lean muscle and get your fitness back then you're going to want to be apart of this one. Click the link below to check out a handful of our past transformations and apply for one of the limited places before they fill up https://thegorillapitonline.com/universal Challenge begins 19th September! If the page loads, that means there’s still a spot left.

19.01.2022 Dave (or D-Rose as he's known at The Pit) has dropped over 25kg and in his fifties his feeling fitter then ever If you tired of all the 'New Year, New Me' garbage and want some REAL results in 2021 then you need to be part of our upcoming 6-Week Challenge. Check it out and register here... https://thegorillapitonline.com/universal See more

18.01.2022 HAVE A HAPPY NEW YEAR Be safe, enjoy yourself and we can't wait to see you all in the New Year to crush your goals. The Pit Crew

17.01.2022 REAL TALK All diets will work...to some extent. But we know a diet high in protein and veggies works best for 90% of people when it comes to body transformations.... Keep it simple www.thegorillapit.com.au

15.01.2022 Stop saying 'I'll do it tomorrow'...we both know that won't happen Take some action TODAY Join our upcoming 12-Week challenge ... https://thegorillapitonline.com/universal

15.01.2022 2021 we are coming for you! Every Damn Day www.thegorillapit.com.au

15.01.2022 The countdown is on Our biggest and best 12-Week Challenge kicks off on Saturday. Last chance to register ... https://thegorillapitonline.com/universal

13.01.2022 10 SIMPLE FAT LOSS TIPS The world of fat loss isn’t as complicated as some make out to be. Here are 10 simple fat loss tips that will have a huge impact on your body... 1) Set a goal and list all the reasons why this goal is a ‘must for you’ 2) Move your body more. Walk often, take the stairs and aim for 10,000 steps per day 3) Keep a food journal and send it to your coach 4) Eat more veggies :-) 5) Have some protein with every main meal 6) Drink more water. Aim for at least 3L per day 7) Get some quality sleep. Aim for a minimum 7 hours of deep sleep each night 8) Plan and prepare your meals. If your busy try cooking a big batch and storing them 9) Follow a structured training program and train hard 10) Be consistent and love the process. If you hate everything your doing then your efforts won’t last and you’ll never reach your target https://thegorillapit.com.au/

12.01.2022 There are no fad diets No social lives sacrificed No 3 hour daily training sessions ... Just a sustainable nutriiton plan, smart training and Coaches that genuinely care about your results That's really all it took Quinton to make this amazing transformation and drop 15kg in his 12-week challenge Want to get your own transformation? Our next 12-Week Challenge kicks off next week. Get involved https://thegorillapitonline.com/universal

12.01.2022 Know that the Pit Crew is always here for a chat, a workout or a coffee #RUOKday

11.01.2022 We want to share Mark's story with you. Mark joined our past 12-week challenge. He dropped 22kg in those 12 weeks ... As a husband, Dad and busy work schedule we kept Marks transformation habits simple: Train at The Gorilla Pit with his coach 4x per week Eat a simple nutrition plan that the whole family can enjoy Next level accountability to ensure he stayed on track If you've added some COVID kilos and need to drop it before summer rolls around then we can help Register for our upcoming 12-week transformation challenge. Starts next week. https://thegorillapitonline.com/universal

11.01.2022 RENTS DUE! When it comes to results in the gym we never own them...we only rent them. And we pay it with sweat, grit and hard work.... Today is the start of new week and it’s time to pay that rent again in the gym. Let’s get it www.thegorillapit.com.au

10.01.2022 PIT APPROVED PAD THAI Dieting doesn't always have to be chicken breast and steamed veggies. Give your taste buds something to get excited about with our Pad Thai recipe.... Macros Per Serve: 5g (Carbs) 7g (Fats) 14g (Pro) 139 (Cals) www.thegorillapit.com.au

09.01.2022 12-WEEK TRANSFORMATION Throwback to our first 12-Week Transformation challenge where Jon Howe took out the prize for best transformation. If you think you can't get results like these in 12 weeks then you underestimate yourself...and us Coaches... Our next challenge starts on Saturday 19Sep and we've only got a handful of spots left. Ready to make a commitment to change and get in the best shape of your life? Register for the challenge here https://thegorillapitonline.com/universal

09.01.2022 Who's Next? Matt had some MASSIVE results in our past 6-week challenge dropping 13kg and 6.9% body fat Start 2021 off with a bang ... Join our upcoming 6-Week Challenge today. Register here https://thegorillapitonline.com/universal

08.01.2022 Did the soft stuff creep back on in 2020? We can help! Our 2021 6-Week Challenge is starting soon...... Register here https://thegorillapitonline.com/universal

08.01.2022 QUICK AND EASY FAT LOSS METHODS... Sorry there are no quick easy fixes... But try these methods that (if completed daily) will help drop that stubborn fat ... 1- Get to the gym Hit the gym 3-4 times per week focusing on big compound lifts (presses, squats, deadlifts and pull-ups) plus some high intensity interval cardio. 2- Swap your processed carbs for veggies We're not anti-carb here at The Pit however we do know that 95% of people do well on a sustainable nutrition plan that is dominate in protein, healthy fats and veggies. 3- Get some shut eye I get it. We're all busy but science tells us that we need between 7-9 hours each night. Not getting enough? Try putting your phone away. The average person has over 4.5 hours of screen time every day Swap some of that for some sleep Incorporate these 3 fat loss methods and you'll be on your way to a leaner, healthier you. If you need some help getting started than get in contact with us today and we'll get you moving in the right direction with our 12-Week Transformation Challenge. 1300 911 026 www.thegorillapit.com.au

08.01.2022 12 weeks to achieve the body of your dreams! Sound impossible? Dave was determined to improve his health and physique, and he did just that dropping 14kg in 12 weeks at The Pit ... If you're not afraid of a little hard work and want to drop 10-15kg before Christmas then register for our upcoming 12-week transformation challenge. Final days to register https://thegorillapitonline.com/universal

05.01.2022 There are two types of people in this world Find out which one you are... www.thegorillapit.com.au

05.01.2022 In this social media addicted world too many people like to put a filter on things and are ‘all talk no action’. Remember there is no substitute for hard work Get out and chase your goals!... Happy Monday! The countdown is for our upcoming 12-Week Transformation Challenge Last week to register https://thegorillapitonline.com/universal

01.01.2022 Happy Father’s Day to all Dads out there! #thegorillapit