The Sweatshop Fitness & Nutrition in Hallam, Victoria, Australia | Gym/Physical fitness centre

The Sweatshop Fitness & Nutrition

Locality: Hallam, Victoria, Australia

Phone: +61 431 458 485

Address: 7/74 Melverton Drive 3803 Hallam, VIC, Australia

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

Likes: 2641

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• Sport & recreation
• Gym/Physical fitness centre

25.01.2022 Birthdays are always the most fun to celebrate with a workout! Happy Birthday to one of our soon to be coaches Josh! 30 never looked so good (30 minute cap)

25.01.2022 Eff your instagram posts

25.01.2022 This year has been like no other. Lockdown has struck in more ways than we could ever have imagined, and it's effect spread far and wide in so many different ways! There is never a perfect time to start, so if you're waiting for a sign, here it is! If you're like me, and found yourself moving less, eating more, and are now looking for a way to get back to that strong confident YOU you were before lockdown, do I have the offer for you! ... The Sweatshop Fitness & Nutrition are offering the next 5 people who sign up on 3 month Gold membership an additional 6 weeks free. AND, pay nothing until Jan 1st 2020. That's right! An 18 week membership for the cost of 12 weeks and pay nothing until Jan 1st 2020! What's included in your membership? *unlimited group classes *access to our member portal and Facebook community *nutrition education and support *brand new monthly nutrition packs to try every month including recipes, meal guides and shopping lists *habit coaching via our app so you can focus on changing 1 habit at a time *check in with your coach every 2 weeks *a 30 minute PT session each month to work on your weaknesses AND so much more! Click the link below to register https://tssfitnessandnutrition.com.au/contact-us/ *T&Cs apply

24.01.2022 Oh man I have missed this! Our soft opening has already been AMAZING! Can't wait to see everyone else today, and over the coming week, then back into the gym next Monday ... If you want to see what The Sweatshop Fitness & Nutrition is all about, we have 5 more 3 class trials to give away. Send us a message now to secure yours before they run out!

23.01.2022 Let's talk lockdown achievements. Did you use the time to learn a new skill or work on some projects? Were you happy for the downtime or are you itching to get back into real life, and most importantly, back into the gym?

23.01.2022 What if they stare? What if they whisper behind my back? What if they see and judge me? There will always be those people who sit on the side lines and sip on their hater-aid ... So I'm just gonna sit here, and be unnapologetticly ME. And let them choke as I sparkle and shine Post your favourite selfie below , and let's sparkle together (and hype each other up with some )

22.01.2022 When you have to wait to get back into the gym.... Outdoor classes will be running every day until we're allowed back inside. So rug up, and let's get moving!

21.01.2022 "Imposter syndrome" ~ the feeling of not being good enough, the feeling of failure. With thoughts of "who would listen anyway" or "I'm not as smart as they are" swirling around your head! Anyone else feel that? Or just me? I am constantly tetering between feeling enough and having definite imposter syndrome, but I'm always reminding myself that;... "I am enough" "I am confident" "I'm ready to play in this game" When your clients tell you that you are good enough, and you do know what you're talking about and doing, it definitely helps to get rid of those feeling of not being good enough. Surround yourself with people who lift you up with honesty and praise. Remind yourself you are good enough. And keep working hard on your goals! You don't have ti fake it 'til you make it, because when you believe in yourself, you're already there!

21.01.2022 5 REASONS WHY YOU ARENT REACHING YOUR HEALTH & FITNESS GOALS! 1You went 0-100, and now you can’t keep up I’ll hit the gym 6 times a week and never eat junk food again ...but after a few weeks you’re feeling like a failure! Instead, set small goals, swap one bad habit for a good one, and over time you’ll find it’s a much easier routine to manage! 2You’re over-training Double F45 sessions, weights every day PLUS cardio, 30 mins on the stair master after your worko...ut.... noooo!! Training TOO much compromises your muscle recovery, makes you prone to injuries & fatigue, and your body won’t be giving 100% to those sessions if it’s tired! Try cutting back to 4-5 workouts per week and make them count! 3You’re under-eating or struggling with consistency 1200 calories won’t get you far... Our bodies need fuel to thrive, so if you’re under-fuelling yourself, not only will normal bodily functions subconsciously slow down (ie less fidgeting, less steps, less calories burned in workouts) in order to preserve energy, but restricting yourself can tend to lead to binges/blowouts and negative relationships with food. If you’re aiming for fat loss, try a moderate calorie deficit of 10-20%, for most gals that’s no less than 1600 cals! More if you want to build muscle! 4You’re neglecting those crucial lifestyle factors Along with training & nutrition, I get my girls to focus on these goals for a holistic approach - 3L water daily, 25-35g fibre, 7-8 hours sleep, and 8-12k steps per day. Nailing each of these aspects makes sure you are getting in plenty of healthy food and staying hydrated (both crucial for digestion, reducing bloating and feeling fresh), managing your stress and getting solid sleep to help with energy & mindset, and getting some walking in (ideally outdoors) for heart health 5You’re obsessing over the wrong form of progress Scales not going down? F*CK THEM! Are you creating healthy habits? Finally sleeping solidly? Getting stronger? Clothes fitting better? Focusing on more self care? There are so many other ways to better yourself, so celebrate those non scale victories and enjoy the process! If this is you, click the link below and let us set you up for success! Unlimited group classes, nutrition education, goals setting, accountability, and so much more to get you reaching your goals faster. https://tssfitnessandnutrition.com.au/contact-us/

21.01.2022 It's Saturday, date night. The kids are having a sleepover, so it's a night for YOU (self care). What are you doing? (Pre/post iso ) A: getting dressed up and eating out at a nice restaurant (in peace and quiet from the nagging of the kids) then going to a movie. (Or anything else that has you showering, putting on nice clothes, and wearing makeup) B: going to the supermarket for snacks and grazing foods, putting on your pjs, and watching Netflix?... Can you guess which one I am??

20.01.2022 Exercise doesn't have to always be in the gym. It can also be running around after your toddler, or going for a nice bush walk. #justmove #letsgetfittogether #tssfitnessandnutrition #juststrong

20.01.2022 I want to lose weight, but I always fail The most common message I get, and my response is always this... How bad do you want it though?... Do you want it when you're traveling ? Do you want it when you're out to dinner and offered free ? Do you want it when you're tired, and cranky and in a mood? Because you may want to lose weight and get healthy right this second, but maybe tomorrow you won’t . If you truly want it, your excuses fade away and all that’s left is your drive . If you're ready to make a change, inbox us today and let us guide you on your journey.

20.01.2022 Today was such a fun day! All about brute grit and strength! Challenges were thrown down and then absolutely smashed! Pushing the limits to what we thought we could do! What a way to finish off the work week! 4 rounds... 5 strict pullups 10 plate snatches (15kg/20kg) 10 deadball over the shoulder (35kg/55kg) If you'd like to try a class on us (or 3), book yourself a trial and LETS GET STRONG TOGETHER! https://tssfitnessandnutrition.com.au/classes/

20.01.2022 Have you heard the news? Gyms can REOPEN 9th of November! And we are READY to see all your beautiful faces, and to get all your bodies moving and grooving (in a covid safe war of course ) If you're keen to get back into routine, message us today! Limited memberships available while restrictions are in place! See you in the gym soon! Whos ready to come home? Becuase we're ready to welcome you!

19.01.2022 If you're not growing, you're staying the same! Lockdown is not an excuse to forget about everything you have been working for. If you wanted to get stronger, then keep working on it. There are plenty of at home workouts you can do that don't require weights or machines, and if you're unsure what to do, utilise the knowledge of a coach to put together a program for you. But remember, something is ALWAYS better than nothing! It may not be ideal, but at least it's something.... If you want to eat better, then keep working on it. Forget that uber eats exists, and continue to plan and prep your meals. Making decisions is exhausting, ease that decision fatigue by planning and propping so you can use your energy for other important things. If you want to love yourself more, then keep working on it. Look on the mirror and tell yourself 3 things you love about yourself every day. Forget about everything else, just talk to yourself about the things you love. Growth happens in the hardest of times. Now is a great time to show the world what you're made of. But most importantly, now is the time to show yourself what your made of. And if you still need some guidance, we are in our first day of our 7 day mindfulness program, so click the link below to start your meditation, journalling and mindfulness journey today! https://dashboard.justcoach.io/pi/3DTFZN

19.01.2022 How fun is using a barbell again @kyzzza_ Cannot wait for a new babell cycle to begin once the gym open again! What are you excited for?

18.01.2022 Post for the WOMEN of the group. Because MEN should already understand the benefits of lifting heavy things (and of you don't, this post is for you too) When many of us go to the gym, we go in with the aerobic class, cardio and light weight pump mentality? Because we want to use the exercise to further burn calories and don’t consider building their bodies UP?... Now I know this isn’t applicable to all women (men) but it is the majority. What we need to understand though, is weight training, and particularly HEAVY weight training, builds muscle, burns more calories at rest than cardio does and shapes your body into a much better overall physique by changing your body composition. Women are constantly bombarded by the myth that weight training is going to make them big and bulky... damn I’ve seen guys training for years that can’t even achieve that so it’s definitely not going to happen to a woman. Now I realise weight training requires a little more help than just jumping on a treadmill or doing a class. (Sorry body pump is NOT real weight training in my opinion.) You need to learn technique, and practice it, and gradually build it up... But the benefit is you can keep improving and building it forever. Unlike cardio. If you have an hour to train, after a while with cardio, that is not enough to create a new stimulus. So you either have to run faster or for longer. BUT with weights in that same hour you could follow the same program for a long time , adding weight or reps every session or cutting rest periods down and continue making progress almost endlessly. Changing your body is MORE than just diet. Diet is where we should all start. But if you are serious about HOW YOU LOOK you need to commit to training with weights. If you want to learn how to train and eat for your goals, send us a message today. We only have a few more face-to-face memberships left before we are at capacity, so get in quick. (Unlimited zoom only memberships available also

18.01.2022 Hey guys, so I've been loving on something lately and I wanted to share it with you guys, and offer you a little something something aswell. I FINALLY found a 2.2L drink bottle, with a straw/flip and sip lid! And if that's not getting you hot the ones with the traditional open mouth lids are small opening, not gaping holes ! How good is that! . So they have been nice enough to offer us a discount code which is 'TSSFIT10' so you can get 10% off your order! ... . I am not affiliated with the brand, and I don't get any kickbacks, I just wanted to celebrate them, as they have amazing customerserviceand they'reand Aussie brand . And they were kind enough to offer us a discount. Win win I think I need to buy more now https://www.facebook.com/thehydrabrand/

18.01.2022 Who else?? Let's hope Sunday's announcement brings some positive news!

17.01.2022 Anyone else https://www.facebook.com/185672614896768/posts/2131365213660822/

17.01.2022 We are finally back in the gym after 3 weeks of lockdowns and outdoor training! Who is excited?? I know I am! And the feedback we've had from the new programming has been so positive, I cannot wait to see how strong, and fit our members get over the next few months! If you want to join us in getting stronger, fitter, and more confident in yourself why not come try a class or 2 out. 7 days unlimited training for just $7. What do you have to lose? ... (With our class number restrictions, we have limited availability, but we do have soem availability I'm our 6am and 630pm sessions.) Click the link below to get started, or send us a PM if you have any questions. https://tssfn.ptminder.com/store/memberships/196

15.01.2022 to Gyms reopening! We will be back inside Friday 18 June Stay tuned for an updated timetable Team; we can't wait to see your lovely faces!! Looking to join us? We have availability in our 6am and 6:30pm classes, but spaces are limited.... Beginning with our 7 days for $7 trial! https://tssfn.ptminder.com/store/memberships/196 SEE YOU SOON!!

14.01.2022 I had an emotional chat this morning with Neil Mitchell from 3AW Melbourne - 693AM about our gyms being closed and the hearbreak we're all facing because of it. The SweatShop Fitness and Nutrition isn't just my business, or my work place, but this is somewhere I go, just like our members, to help with my mental health, to help keep me fit, and strong. It's somewhere I go to be a part of something more. To help and to be helped. Gyms help keep people connected to a community..., and right now all of that of being kept from us and we're being told "to sacrifice another week". Another week with out support could be the end of our business. So many of us are struggling to recover from 7.5 months of lockdown in 2020 that these 7/14/21 days is killing us! Click the grab below to have a listen. Everytime I listen, my heart breaks a little more. #smallbusinessneedsupport #openvictoriangyms #exercisesaveslives #standupforgyms

14.01.2022 Excuses are the things we tell ourselves to justify why we couldn't be bothered doing something! It's never that you don't have time, it's that you didn't make time! You didn't make it a priority in your life. Stop saying I DON'T HAVE TIME and start saying I DON'T PRIORITISE THIS and see how your mentality shifts. ... I promise you if you really want it, you will prioritise and make time! Need a little push in the right direction? We are offering 1 on 1 and 2 in 1 personal training in 2 locations; Cranbourne North and Hallam (of you'rewithin 5km), so why not book your self a session or bring a friend and share the cost! We can help you prioritise YOU and your health!

11.01.2022 Want to win yourself a beautiful 2.2L water bottle from Hydra? All you have to do is video yourself doing as many burpees as you can in 1 minute, and send the video to me, or post in the comments! The person with the most burpees wins simple.... Watch the video for standards Entries close Sunday 8pm!

11.01.2022 The burpee challenge is over and the votes are in! It was sooooop close. Literally only 1 vote between them! And the winner is..... DRUM ROLL PLEASE! Kyra!! #girlpower

09.01.2022 Melbourne weather is really turning up for our first day back of outdoor bootcamp and we could not be happier. But we're curious, would you rather have summer or winter for one WHOLE year? Comment below! We would TOTALLY love summer all day everyday!

06.01.2022 Are you finding yourself lacking motivation and direction in your training? Having an accountability buddy helps to keep you on track and keeps you supported throughout your journey! What is an accountability buddy? Well, it's someone who keeps you accountable to your word, accountable to your goals. They will make it harder to find excuses becuase you will be letting not only yourself, but them down as well ... An accountability buddy can be a friend, or a family member, or now that it's allowed, it can be your personal trainer, in the flesh (as long as you're within 5km). The SweatShop Fitness and Nutrition are now offering 1on1 and 2on1 personal training from both of our Cranbourne North and Hallam locations for those who live within our 5km radius. So you can train alone, or train with a friend and get working on those goals today! Message us to book in a time, or for more details.

04.01.2022 Whos excited for outdoor small group PT to be coming back in November? I know we're excited to see all your faces! If you've been away and are looking to get back, be sure to DM us ASAP as we have limited outdoor training memberships and they're selling fast! ... See you all in the flesh soon

04.01.2022 Over the weekend we had a burpee competition to see who could do the most burpees in a minute! We had such an amazing response, but we also had 2 entrants get the same amount of reps. 24! (although Kyras video shows 25). So I'm going to leave the decision up to you! ... Over the next 24 hours, whoever get the most votes across our socials will win a 2.2L red Hydra water bottle! To vote for David comment To vote for Kyra comment Let's get voting!!

03.01.2022 People are often shocked when they hear I used to think being a personal trainer would be boring as hell! If only I knew then how fulfilling it really was, maybe I would have made the leap earlier?! But here are 3 more quirky facts you might not know about me 1. I have a large family. 5 sisters, and 14 neices and nephews.... 2. Like most people, I think coriander is the devil's food and it tastes like stink bugs smell.... 3. I actually grew up really shy and reserved (until you got to know me). I know, I know, hard to believe! What quirky fact do are people shocked to find out about you?

03.01.2022 It’s important that you believe in yourself and in your ability to reach your goals. Naturally, you can begin to realize that you have already accomplished many goals in your life. You already have amazing qualities that make you a genius, even if you may not believe it, yet. The only person standing between you and success is yourself. You do not even necessarily have to know how you will accomplish your goal, much like babies do not have to read books on walking in order to... start walking. They simply DO until they succeed. Do what you HAVE to do, until you can do what you WANT to do See more

02.01.2022 No matter your fitness level, we have you covered! All movements can be progressed or regressed, and even subbed out based on where you're at with your journey! With face to face PT starting back from today, now is the perfect time to book in a session and get start on your goals! Zoom group fitness memberships also available, with classes running 6 days a week, there's something for everyone. ... Send us a message TODAY to book in a PT or to register for a 3 day free trial of our zoom classes! Look forward to seeing your faces soon!

02.01.2022 Good evening All!! MENTAL HEALTH CHECK-IN How are you feeling today? ... I’m doing great I’m okay I’m meh Things are tough, I’m struggling I’m having a hard time and wouldn’t mind if someone reached out to me I’m in a really dark place Let's support each other and make sure everyone's doing okay. No judgement. Love you all

01.01.2022 Anyone else want to get fit and healthy but lack the motivation? We can help you. With 1on1 and 2on1 PT available in Cranbourne North and Hallam 6 days a weeks (as long as your in 5km) there's nothing stopping you. Except you

01.01.2022 Does my butt look heavy in this? Yesterday my 3yo told me that my butt looked heavy. Heavy! What does that even mean? Should I be offended or excited? I mean, a heavy butt means big peaches right? I dunno but it was so funny!... What's the most ambiguous thing your kids have said to you?

01.01.2022 Yo, ok, weekend challenge for you all. Max burpees in a minute! Try as many times as you want and I will be awarding a prize to whoever gets the most reps! ... Terms and conditions: * must have a video for the entry to count! *must be a complete chest to floor burpee (check video below). Chest must touch the floor, you MUST get yiur hands above your head, and you MUST stand up fully! *I will be counting the reps, and I WILL NO REP any that don't meet standards! *video submission (either tagged on social media, posted in the comments, or sent via messenger) must be completed by 5pm Sunday 27th September. I'll post more about the prize over the weekend, but trust me, you'll want it!