The Gorilla Pit- Training, Nutrition & Lifestyle in Lambton, New South Wales, Australia | Gym/Physical fitness centre

The Gorilla Pit- Training, Nutrition & Lifestyle

Locality: Lambton, New South Wales, Australia

Phone: +61 1300 911 026

Address: 4/36-38 Wyong Road 2299 Lambton, NSW, Australia

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

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24.01.2022 PIT APPROVED PASTA Because life is too short not to enjoy pasta -- MACROS (Per Serve):... CARBS = 33 FATS = 6 PRO = 21 CALORIES = 270 www.thegorillapit.com.au

24.01.2022 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

23.01.2022 RESULTS It’s about progress. It’s about consistency. It’s about sacrifice.... It’s about winning everyday. Go get after it... #thegorillapit

23.01.2022 THE PLANT BASED DIET At The Pit we've always been the biggest fan of loads of vegetables...the more the better. But let's get real...... Most of todays health problems are caused from: too much processed foods not moving enough and lack of sleep Focus on fixing those issues first before you start: Cutting lean animal proteins Limiting dairy Going on an unsustainable diet We've got no problem with vegan or plant based diets but it's important to have a sustainable nutrition plan for your lifestyle. People get confused with documentaries like The Game Changers and believe it's some shiny new diet and the answer to all their problems. They start going to the extreme blaming chickens and their eggs on why they are fat and unhealthy. The reality is you're fat and unhealthy because you eat to many donuts, sit on your rear all day and get shit sleep because you're always stressed. Our advice...keep it simple. Follow a diet you can actually stick to and stop blaming those poor chickens www.thegorillapit.com.au

22.01.2022 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

22.01.2022 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 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

19.01.2022 CREATE HABITS NOT MOTIVATION! Too many people waste energy on trying to get motivated to achieve their transformation goal. When all you need to do is simply start creating daily habits to set you up for success.... Just like Caine did with his amazing transformation. Here are some examples: - Get some quality sleep 7-8 hours per night - Prep your meals for the week - Stick to your nutrition plan - Train HARD when you're at the gym - Drink water 3-4L per day When you stop wasting your energy on 'trying to motivate yourself' and instead start focusing on DOING... that's when results actually start happening! You can think about it and talk about it all you want. Until you take action it's all just hopes and dreams So in the words of the great Nike... Just Do It! It's the last week to register for the 2020 12-week transformation challenge. To register and find out more just click here https://thegorillapitonline.com/universal

19.01.2022 Happy Father’s Day to all Dads out there! #thegorillapit

19.01.2022 REAL TALK! www.thegorillapit.com.au

18.01.2022 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

17.01.2022 12-WEEK TRANSFORMATION FINALIST 20.7kg down in 12 weeks Massive shout out to Daniel training out of the #wollongong Pit for dropping over 20kg during our recent 12 week transformation challenge ... Always giving it 100% in every single training session Amazing results champ...we can't wait to keep crushing those goals in 2021 If you want to buck the 'New Year Resolution' trend in 2021 and actually get REAL RESULTS then click the link below and register to join The Gorilla Pit www.thegorillapit.com.au

17.01.2022 3 Muscle Building Myths That Need to Die 1 You Need to Train Everyday with Monster Sessions This idea ignores the most overlooked factor in muscle growth...recovery.... Remember your muscle grows during the recovery phase, not at the gym. So if your constantly doing 2hour gym sessions every day and not seeing any real progress then it may be time to look into getting a structured program. Here at The Pit we're big on 3-4 training sessions per week based on your targets. 2 You Should Do the Same Program as the Biggest Guy in the Gym We here this often. 'Well pro bodybuilder so and so does it'. Yeah that's also his sole purpose in life. These guys have the most amazing genetics and have been doing it for years if not decades. There are also so many other variables that come into play such as nutrition, stress, sleep, supplements and the intensity at which you train. Best tip is to incorporate big compound lifts such as deadlifts, squats and presses. Keep the weight heavy but it's more important to have control and tension on the muscle. No one's ever impressed by how much weight you can unrack and do half reps. 3 Eat as Much as You Can aka 'The Dirty Bulk' I'm yet to see any average Joe pull this off with any real success. What I'm talking about is the idea of eating whatever you want whenever you want to put on as much 'weight' as possible. Most guys just get fat doing this. Yeah you might put on 10kg and get a little stronger but how much lean muscle mass did you add to the frame? Nutrition plays a vital role when adding muscle mass especially your intake of protein and carbs. Here at The Pit we're big believers of getting lean before you try and get big. So if you see a mate smashing a few Big Macs saying 'It's ok Im in a muscle building phase'. What he is really saying is putting on muscle is too hard for me, I don't know what the hell I'm doing and I just like Big Macs. www.thegorillapit.com.au

16.01.2022 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

16.01.2022 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 Most people gain 3-5kg over the festive season... Buck the trend and enjoy these Pit Approved Christmas Biscuits. They taste amazing and at only 60 calories per serving you won't feel guilty for going back for more ... www.thegorillapit.com.au

15.01.2022 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

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

14.01.2022 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

14.01.2022 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

14.01.2022 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

14.01.2022 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

13.01.2022 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

12.01.2022 THE 2020 NEWCASTLE 12-WEEK TRANSFORMATION CHAMPION Pete Carson representing the #Newcastle Pit takes out the top spot for best transformation in our most recent 12-week challenge. Here's the stats:... Dropped 13kg Down an massive 8.7% Body-Fat His commitment to the training and nutrition program we set out was unmatched and the results show his dedication and hard work. A huge result and as Coaches were so pumped and proud of you mate. Pete not only walks into the new year with with a new rig but picks up first prizea full years membership at The Pit Newcastle. Well deserved championoutstanding effort and result. Are you ready for your own transformation? Register your interest to join The Gorilla Pit in 2021 https://thegorillapit.com.au

11.01.2022 DOWN 10.9KG The transformations aren't slowing down... This time it's Izaac from the #wollongong Pit with an awesome transformation losing over 10kg and 7.9% body fat in our recent challenge.... He even added some lean muscle during his fat loss shred This is the reason we do what we do and transformations like this are so inspiring. Top effort champion If your not seeing any results or mindlessly going around the gym with no direction or idea on what to do, than let us help you in 2021 Get in contact with us www.thegorillapit.com.au

11.01.2022 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

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 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

09.01.2022 THE 2020 WOLLONGONG 12-WEEK TRANSFORMATION CHAMPION Nic Bentley has had a HUGE transformation in our latest 12-week challenge here at The Gorilla Pit. Here's some stats:... Dropped 16.1kg Down an incredible 12% Body-Fat He even put on muscle during his fat shred. In just 3 months at The Pit in #wollongong, Nic has worked super hard and has dropped a heap of fat and is feeling like a new guy (both physically and mentally) It was a tough competition with so many incredible transformations (which we'll be showcasing this week) but this time Nic takes out top spot in our Wollongong Pit (Newcastle's winner announced soon). Nic not only walks away with a new rig but picks up first prizea full years membership at The Pit so he continue to crush his goals. Well deserved championoutstanding effort and result. Want to know how you can get results like this? Register your interest to join The Gorilla Pit in 2021 https://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

08.01.2022 Not long to go... www.thegorillapit.com.au

08.01.2022 There are two types of people in this world Find out which one you are... www.thegorillapit.com.au

08.01.2022 THE PYRAMID WORKOUT All you need is a single barbell, some weight and in the www.thegorillapit.com.au

06.01.2022 Know that the Pit Crew is always here for a chat, a workout or a coffee #RUOKday

06.01.2022 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

05.01.2022 MERRY CHRISTMAS FROM THE PIT CREW

05.01.2022 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.

04.01.2022 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/