The Shed Fitness Studio in Bowral, New South Wales | Fitness trainer

The Shed Fitness Studio

Locality: Bowral, New South Wales

Phone: +61 2 4862 3030

Address: 24 station st 2576 Bowral, NSW, Australia

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

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• Sport & recreation
• Gym/Physical fitness centre
• Sports & fitness instruction
• Fitness trainer

25.01.2022 ‘TRADIE PARTNER PACKAGE’ Attention Tradies of The Southern Highlands! - Weekly PT session for 2 big hunky Tradies. - 24/7 Gym Access for both Tradies with custom programs to follow. - Body Composition scans at the first session and again after 6 weeks.... $45 each per week. Available in August only. Find a mate, bring your apprentice, create that accountability and friendly competition to make some big changes this winter. See more

24.01.2022 My grandad told me recently that when he started school in his country town of Narrandera the kids all wore the same shorts and shirt year round, poverty was the norm. Lunch was sparse and they loved Yam season as it was the one time of year they ate their fill. It made me obviously very grateful for being born in more privelaged times where food and money are more abundant but it also made me realise that making casual exercise a part of a child's life is a fairly new necess...ity. Foods were far less calorie dense and labour on their own properties with their parents was normal for most kids. With so much less physical labour required to survive and food so much more readily available - my generation is subsequently living longer while still managing to be much fatter and more depressed, no wonder! Having a child of my own has made exercise even more important to me as I now see the opportunity I have to make physical exercise seem fun and a normal part of life - not a hobby or chore to abandon like an old toy. Although Johnny is young and his exercise with me so far has been pretty relaxed and fun due to his age, I have already noticed how much more content and proud he is after our Saturday park runs and silly workouts in the gym. If you need motivation to exercise, look no further than your own children! @ Bowral parkrun

23.01.2022 *** SHORT SHARP INTERVALS CLASS *** - High intensity intervals in a circuit setting - Strength and plyometric movements mixed in - Always fast paced fun! - 10am Wednesdays and 6:30am Fridays... (Free to all Shedders, max 16 people, book your spot via the app) See more

23.01.2022 Ever wondered about the Heart Rate Fat Burning Zone? The fat burning zone is a heart rate range of intensity measured during exercise that supposedly has you burning the best ratio of fat to protein. It tends to be lower intensity depending on where the graph is coming from and points out that as our intensity increases our ratio of energy loss shifts down from 90-10 fat-protein to 60-40 depending on the individual. Knowing that our muscles are made from protein and our unw...anted tissue is made from fat, most people get worried about their heart rate when reading about these zones. However if you are training at such a low intensity that the total energy loss is somewhere around 100-150cal for a workout than the total amount of fat lost is also minimal. A higher intensity workout that gets you 400-600 calories lost is a much better result irrespective of that fat to protein ratio. 60% of 500 is a lot higher than 90% of 125! Technically that fat to protein ratio is at its best when we are sleeping, so you can see how this fact is misleading. Also, this is purely looking at fat loss from exercise and ignoring the many cardiovascular benefits that amplify when in higher heart rate zones. Long story short, train hard, there is no cheating the system! See more

22.01.2022 ***SHED SHOUTOUT*** John has been training at The Shed for the last 4 years and has been quietly chipping away at some serious health improvements. John is substantially leaner, fitter, stronger and more flexible by using a combination of golf, Pilates, HIIT Classes and Strength PT sessions. His week looks like so: Monday - PT (Strength) Tuesday - HIIT Class and Pilates Wednesday - HIIT Class and Golf... Thursday - Grandson duty! Friday - Strength and Golf Saturday - HIIT Class and Golf Sunday - Rest or Golf! John knows that exercise is vital for his health but also recognises that motivation will go up and down throughout the year so his trick is to not panic when it is at a low and allow himself a less intensive weekly exercise schedule! It’s so motivating seeing a client channel their inner tortoise and treating fitness as part of life. Keep it up Johnny Boy! See more

17.01.2022 The calm before the storm #theshedfitness

17.01.2022 *** FREE PARTNER-UP PT SESSION *** Starting Monday 19/4, for 4 weeks only, each of the PT’s at The Shed will be offering a free PT session for you and a friend! To redeem your free session, message us directly with what days / times that you can do, and whether you have a preference with your trainer. One of you has to be a current member of The Shed, one of you has to be a non-current member. The non-member does not have to join to do the free session - no strings attached :)

16.01.2022 6 WEEK SHED CHALLENGE For those of you who have signed up, you have your meal plans, it is time to set out a training schedule. Maximise your use of the classes, personal workouts and some of you have already booked in extra PT sessions to maximise accountability. Good luck!

15.01.2022 $20 SCAN DAY NEXT SATURDAY 25th 9-12pm. Book now, only 5 spots left. Body Fat % Total Muscle Mass Basal Metabolic Rate ... Bone Mineral Content Visceral Fat Level And much more, go deeper to motivate yourself and to get a comprehensive picture of your health. #inbody570 #bodycomposition #motivateyourself See more

15.01.2022 *** Classes @ The Shed are back!! *** - HIIT cardio, aerobic intervals, stretching, full body circuits. (Pictured is our Tuesday 10am Aerobic Intervals class) - Max 16 person limit. - Unlimited free use of all classes for Shed members.... - Scaled so that beginners and seasoned gym goers alike get a great workout. - 6:30am, 10am and 5:30pm options. @ The Shed Fitness Studio See more

15.01.2022 Do not let her sweet nature fool you, Colleen is one tough woman! Heart surgery, foot surgery, arthritis and anaemia has plagued this woman’s efforts to keep herself fit and healthy. Throw in a couple of very active and young grandchildren that she cares for several days a week and you get the picture! Each set back has seen Colleen take the necessary time off and then leap straight back into some altered exercise sessions. Her mindset is how do we work with this and it is the reason why she has recovered so well each time. Simultaneously Colleen has lost 10kg in the last 4 months with some nutritional changes proving that age and its metabolic effects do not mean that we should give up on our health. In fact we find that people like Colleen who have to work harder for something, tend to appreciate it and hold onto it that much more!

13.01.2022 Strength Training @ The Shed. We believe that resistance training should form part of any comprehensive health and fitness program. Muscles don’t just look good, strengthening them helps to: - Strengthen bone density and mineral content. - Increase Basal Metabolic Rate. - Improve range of motion and health of our joints.... - A compound focused strength session will also improve cardiovascular fitness! - Heavily linked to maintaining IQ as we age and stave off degenerative brain disease. Our clients tend to use their PT sessions for this style of training as it is harder to self program and keep correct form with. See more

13.01.2022 THE SHED FITNESS APP We use this nifty piece of technology to write programs and set a weekly training schedule for clients. We use PT sessions to show them how to do it and clients use the app when they come in on their own. Technology and guidance can make gyms a little less intimidating and confusing! Give us a call if you like the idea of leaving the plan in our hands: 4862 3030

12.01.2022 We LOVE this time of year. The Sun is rising at 5:30am, doors are all open and everyone has a spring in their step! Exercise is so much nicer with natural light and air, the new sliding doors came just in time

12.01.2022 $20 SCAN DAY SATURDAY 19th September 9-12pm Book now! Body Fat % Total Muscle Mass Basal Metabolic Rate ... Bone Mineral Content Visceral Fat Level And much more, go deeper to motivate yourself and to get a comprehensive picture of your health. $20 for just this day, normally a $60 scan. #inbody570 #bodycomposition #motivateyourself

11.01.2022 The classes have been so popular this Spring! But for those who have missed any this week - tomorrow morning; Austin’s ‘Short Sharp Intervals’ 6:30am class has one more spot and Henry’s ‘Full Body Circuit’ 10am class has 4 more spots!

11.01.2022 Does Winter effect your motivation? Surround yourself with the tools to stay consistent through the cold and darker months. - Classes - Personal Training - New Programs... - A Realistic Training Schedule Make yourself accountable to other people and to a plan that you have confidence in. See more

11.01.2022 Who has missed their gym? Henry and I moved quite a lot of gear into my garage and some very committed Shedders joined us in keeping fit throughout the closure. But there is something special about the place where workouts are born! I don’t know what it is, there is some sort of feeling about being in a room with other people all with a collective focus to make themselves fitter, healthier and happier. Be you a regular and seasoned gym junkie or someone new to gyms, you can r...eally feed off of the energy! Have fun going back everyone - no matter what gym you call home!

09.01.2022 Dear Shedders, In light of the unfolding COVID-19 outbreak, Henry and I have come home from our holiday early and have started our 14 day self isolation that is mandatory for all overseas travellers. We are going to be bored senseless but understand the risks associated with this thing spreading particularly to people more at risk of which The Shed has many clientele in this category. This brings us to the main point of this message. We are going to ramp up our cleaning and h...ygiene procedures and have some rules that we ask all members to adhere to. - ALL equipment in The Shed will be disinfected every 2 hours of every day from 8am - 5pm. - Extra hand sanitisers will be placed around the gym as well as alcohol wipes for individual use. We ask ALL members to adhere to the following: - Wipe down all equipment after use. - Wash your hands thoroughly upon entering the gym. - Bring your own towel to cover all equipment that you sit or lay down on. - DO NOT come to the gym at all if you have flu like symptoms, see your GP for testing and or self isolation before returning. Unfortunately with Henry and I on lockdown Tabs and the other staff will have lots of extra responsibilities on their hands and we ask all members to help out by following the above rules and by not taking any cleaning products home, we do not have an endless supply in fact Tabitha is having to search far and wide to keep our stocks up. We hope the following measures will bring some confidence back into exercising throughout what may be a long and arduous process for the entire country. If anyone has concerns, ideas or if you are worried about anything please drop Henry or I an email right away. Take care and see you all soon!

08.01.2022 PERSONAL TRAINING @ THE SHED We pride ourselves on taking the thinking out of our client’s training. We do this by: - Programming for your goals, fitness level and injuries. - Slowly yet appropriately pushing you to increase training load, intensity and regularity. - We set out a weekly training schedule complete with different programs for each day and class recommendations.... - Optional nutrition plans, regular body composition scans and goal reassessments for those who opt in. This process allows our clients to focus on simply getting to the gym rather than fretting about the seemingly unlimited variables that are associated with fitness. So if you feel like committing yourself to health and fitness but you are sick of pontificating on the correct approach - come and see us! #support #personaltraining #theshedfitness @ The Shed Fitness Studio See more

08.01.2022 Our classes are proudly fast - HIIT combined with some low impact strength exercises make for a very effective 30 min hit out ;) Check out the timetable on our website to what is on offer, classes are free to all Shed members.

08.01.2022 *** NEW CLASS *** ‘Kettlebell Conditioning’ with Dan our Kettlebell master. 6:30am Thursdays from November 26th. Strength, new skills and cardio all wrapped into a 30 minute hit out - buckle up! Our class timetable is growing and members can do as many per week as they like on top of their regular gym access for private workouts. $25 per week, no contracts.... theshedfitness.com.au/classes See more

08.01.2022 We Are Back!! Excitingly, we have the go ahead to reopen from Saturday 13th June, to make everyone's memberships run cleanly and to give us time to freshen up the gym we will open our doors from Monday 15th June. Below are some rules we will incorporate to make The Shed as safe as possible while also going above and beyond what is required of us by the NSW government.... - Class limit to 10 people. (If people are missing out due to the reduced limit, we will temporarily add more classes) - Showers, bubblers and seating areas are temporarily closed. - Technically we are allowed up to 80 people in the entire building at one time due to the 350sqm space however this we feel would be too many and has in fact never happened, we will manage numbers if need be, particularly in peak times. - We will have a "Hygiene Station" at a few key areas within the gym with hand wash, disinfectant bottles, wipes and gloves for members to use. - We ask that all members scan in for all visits even if the doors is open, this will help us with contact tracing should we ever need to go down that path. - Equipment will be spread more evenly throughout the cardio room to encourage social distancing. Luckily our weights room is already amply spread. - Boxing, assisted stretching and any other contact will temporarily cease. Now for some fun stuff! We are going to have a COVID-19 themed partnered circuit on the board in the cardio room. Any brave Shedders who find a buddy to complete this circuit with will get a free PT session to share. C2 Bike Over-the-bar Burpees V-sits Inchworm Deadlifts (40/60kg) 19 reps / calories on everything 3 rounds for beginners, 4 rounds for advanced - 1:1 partnered work completing 19 reps/calories on each exercise. E.g. Player 1 starts the workout by completing 19 calories on the bike, player 2 then completes 19 calories whilst player 1 rests, working through the letter of COVID, complete 3 or 4 rounds together! Complete this workout with a friend, tag @shed_fitness and post the time taken in your story on Instagram or Facebook. Every pair that post will have a partnered PT session to use up their sleeve! Good luck! We are so excited to see you all, do a workout with you, join in on a class and just catch up after this unprecedented time away. Anyone who wishes to take more time before returning, wants to change appointment times with Henry or Harry or if you have any questions at all feel free to reply to this email and we will respond ASAP. See you soon :) Henry and Harry.

07.01.2022 Congratulations to @phlip125 who has taken the leap in opening up his own gym @highlanderpersonaltraining. We are sad to lose such a great trainer but happy to see someone fulfil a very long term dream :) We know he will kill it, his set up looks amazing and his equipment is top notch - congrats Philly and good luck!

06.01.2022 UPDATE ON ALL THINGS SHED! Hi everyone, haven’t touched base on social media in a while and thought I would let you all know what is happening at our end. Believe it or not, exactly 10 years ago today we opened The Shed in a tiny 60sqm studio across the road from our current premises. It was incredibly scary to take that leap as a 20 year old with a big loan but thanks to local support and loyalty we are now established and strong enough to withstand even something as crazy a...Continue reading

05.01.2022 Dear Shedders, We wanted to provide another update about what we are doing through the unfolding COVID-19 crisis. We intend to keep these updates coming as restrictions tighten, cases rise and potential government intervention comes into play. First of all, Henry and Harry are very lonely, bored and can not wait to see you all as soon as possible! They are nearly half way through their self isolation period.... Currently The Shed is cleaner than ever thanks to the tireless efforts of the trainers at work and most of all Tabitha who is juggling her usual role with managing the gym in the boy’s absence and disinfecting the equipment round the clock. All PTs are also taking the extra measure of wiping down all equipment after use by their clients. The gym is also much quieter which means those who are training at the moment are finding it quite easy to keep social distancing recommendations. We would recommend that clients who feel they fall into the at-risk category wear gloves, a face mask and train at the gym between 12pm-3pm which is in amongst one of Tabitha’s cleaning rampages and is also a notoriously quiet time of day. If that changes based on this email, we will update. Based on advice from Fitness Australia and it’s health experts, we are sadly going to stop all classes from this day onwards for at least a fortnight. We hope we can reintroduce them with a smaller class size in a couple of weeks, however we feel this measure will ensure social distancing measures can be adhered to more effectively. We know many of you love our classes and we will be updating soon with when they can start up again. We also ask that clients bring gloves and hand wash from home where possible to help keep our stocks high, our recent cleaning and hygiene requirements which are posted all around the gym mean the cleaning products are being used at speed which is a good sign but we also have to be wary of keeping our stocks up. With the measures above and in our last email we are proud that The Shed is one of the safest fitness studios in Australia right now, our floor space and equipment is more spread out, our cleaning both by staff and members is excellent and our member number is around 150 which means there is never more than a couple of people in the 400sqm building at present. We will continue to follow or exceed all measures from the health authorities and update you all as often as possible. Henry and Harry are also planning worst case scenarios if the gym were to go into lockdown by discussing ideas for an at-home training program membership. Hopefully it does not come to that! Take care everyone and see you soon!

04.01.2022 MATT HARDY 40kg and 21% Body Fat later To call him the quiet achiever would be modest and simply wouldn’t do justice to the incredible effort Matt has put in over the past 3 years. In 2017, A courageous change in his life suddenly put his health and fitness at the top of the priority list. ... Quiet in nature, yet an unbelievably tenacious attitude has been the catalyst for a life changing transformation that constantly turns heads. 40kg lost, 21% body fat dropped, visceral fat reduced by half, amazing muscle retention, only dropping 1kg of muscle mass amongst 40kg of weight loss. The patience Matt has had to endure this lengthy process has been admirable. This has undoubtedly been one of the most significant and enjoyable changes we’ve seen. Matt has labored through tough sessions and endured periods of calorie deficits that are difficult to sustain. Yet, not once has Matt complained. Not one excuse throughout. He has seemingly been comfortable in the uncomfortable. And I’m so confident there is more to come. Matt has set the standard for consistency and truly emphasized the importance of consistency. It’s a pleasure to watch Matt quietly put his head down, do the hard work and show up each week transforming that hard work into another positive result to be proud of. From everyone at the Shed, the trainers and our Shedders who see Matt putting in the hard yards, we are so incredibly proud, and pleased for the you and the commitment you’ve made to your health. The best is yet to come.

04.01.2022 Gyms in December VS Gyms in January! To be honest this year was our busiest December in 10 years, a lot of Shedders hitting the ground running in 2020 @ The Shed Fitness Studio

03.01.2022 Who is in for a class this week? Still a few spots for tomorrow’s 6:30am and 10am :)

02.01.2022 CLIENT SHOUTOUT! Rod and his gorgeous partner in crime Traceylee has been doing PT at The Shed for 7 years now. Rod has done a stellar job increasing his strength, fitness and energy levels into his 70s. Training like the young stallion that he is and making the jeans / joggers combo look better than Jerry Seinfeld, Rod spends most of his sessions giving Austin a lot of grief! Rod trains daily, loves resistance training and even lets Austin put him through a circuit on Fridays. It’s always fun training someone who has made fitness a part of life :)

02.01.2022 Super star paramedics Candice and Josh started partnered PT sessions in the lead up to their wedding and found the friendly competition / banter made exercise a little less intense! It is always a tough session with these two but never short of laughs. If sharing the love/pain sounds fun to you, we now have a membership for it so that you can share the cost too! #partnerup #makeitfun #personaltraining #theshedfitness @ The Shed Fitness Studio

02.01.2022 Get behind our boy Jack Menzies at Effect Exercise Physiology and donate to watch him run several kilometers all for a good cause. For every $20 someone donates, he will be running 1km!

01.01.2022 INBODY COMPOSITION SCAN - Body fat % - Skeletal Muscle Mass - Visceral fat level... - Basal Metabolic rate - Bone mineral content Saturday 25th July 9am - 12pm $20 per scan, valued at $60 Call or text 0422 644 791 to book a time. #theshedfitness #inbody570 #inbody #assaultbike #concept2 #health #fitness