We have planned 2019 and we are so excited to share some new challenges and programs with you for next year, as well as some of the ones that we know you love.

The dates for the following programs are subject to change but are a pretty good guideline to what we will be up to for the year.

You can book in early to save your spot if you like! We love to be organised 🙂

---

28 DAY NEW YEAR NEW YOU 

28 day program involving 2 sessions per week. We give you a meal plan and touch on a different topic each week revolving around healthy food choices, how to switch from simple sugars and carbs and curb cravings, setting realistic goals for yourself, maintaining a regular exercise program and more. This program is all about YOU. You come with your personalised goal and then we work together to achieve this. It’s not just want to receive during the session, it’s all the support outside the session that makes this program so successful. Depending how much support you want, we offer food diary checks twice a week, weekly check-ins regarding your goal, exercise weekly planning and anything else that will make this program that one that changes your life.

We like to keep our programs small so you can maximise your benefit from them. Book early to avoid disappointment.

Start: 28 Jan

Finish: 23 Feb

Train: Janet (Mon & Wed ) Flavio (Sat)

Sessions: Monday 5am, Wednesday 7pm, Saturdays 6am   60 minutes  (choose 2)

---

BEGINNER RUNNING PROGRAM

A 4 week program involving 2 sessions per week teaching the fundamentals of running, how to avoid injury and how to start running from scratch. A super successful program for the past 2 years where we have taught non runners how to incorporate running into their life on a regular basis. For the very beginner who currently isn’t running or has very little running experience.

Start: 11 March

Finish: 5 April

Train: Janet

Sessions: Monday 5am & Tuesday 6:15pm

---

SQUAT WORKSHOP    –     NEW!

Squats. They are a big part of our exercise. We do them all the time. But do you ever feel like you want to know more about them? Do you want to lift more weight but unsure if your technique will hold up to the change? In our 90 minute workout you will learn the absolute basics about how to lift correctly to ensure you are engaging the right muscles the whole way through the lift. So you don’t come out with a sore back – but rather a good looking butt!

This workshop is ideal for absolute beginners to someone who is wanting to advance their weights.

Date: Saturday 2 March

Price: $25

Session: 90 minutes

Trainer: Flavio

---

STRENGTH CHALLENGE 

Over 6 weeks you will learn the big lifts (deadlift, squats, bench press and chinups) correctly with a massive focus on technique throughout the challenge. Flavio will also give a heap of information regarding reducing body fat through correct eating and teach you how to incorporate meals into your training schedule to maximise your effort.

Start: 4 March

Finish: 12 April

Trainer: Flavio

Sessions: Monday 6:30pm, Thursday 5:15am, Saturday 6am  60 minute sessions (choose 2)

---

BOOTCAMP / SPARTAN PROGRAM     –     NEW!

If you are looking for something completely different, something to really shock the body – this is it! The stuff you do over hte 6 weeks in this program will blow your mind and will be loads of fun. From rope climbing, to tyre flipping to tyre dragging, you will be stronger, challenged physically and improve your cardio fitness in a fast and effective way. Join Flavio for 1 session per week for this all body, total fitness workout. If you are choosing to do a tough mudder or spartan race this year, this will give you the edge and confidence you need.

Start: 26 April

Finish: 31 May

Trainer: Flavio

Session: Fridays 6:15pm  60 minute

---

WINTER WELLNESS PROGRAM

This was a huge success last year. We changed some lives, seriously 🙂    Winter is a tough one, motivation drops off, the bad eating picks up and so on the cycle goes.   We are reversing this and getting on top of those bad habits you have, squashing them for good and making you a healthier version, all ready for Summer!

Over 4 weeks we cover a range of topics to nail those nasty habits, work out why they happen and how to react when the problem arises. We provide you with a huge range of healthy eating recipes to get you through the “comfort eating” period and set you up for the fittest and healthiest winter you have ever had.

Start: 8 July

Finish: 17 August

Trainer: Janet

Sessions: Monday 5am, Wednesday 7pm, Saturday 6am   60 minutes (choose 2)

---

DEADLIFT WORKSHOP        –      NEW!

Deadlifts. They are one of the best exercises. They hit everything. And they are a big part of our exercises everyday, because you are always picking things off the floor. The best best, they are a big calorie burner. However, if you don’t understand how to lift property, they can hurt. Here’s how we fix it.  over 90 minutes you will learn the absolute basics about how to lift correctly to ensure you are engaging the right muscles the whole way through the lift. So you don’t come out with a sore back – but rather strong and effective deadlift which uses all of your muscles.

This workshop is ideal for absolute beginners to someone who is wanting to advance their weights.

Date:  13 July

Trainer: Flavio

Price: $25

Session: 90 minute

---

GYMNASTICS WORKSHOP        –      NEW!

Lets have some fun! Come and hang out with us (literally) for 90 minutes and learn handstands, skin the cats on the rings and L-Sits on the parallette bars. This program is designed for the beginner, so don’t worry if you haven’t been upside down before. You just have to be able to use your wrists (eg: put pressure on them like in a pushup) and you will be fine. You will be taught the basics of the “how to” so you can put it all together in the end. It will be a lot of fun, challenge your body in different ways and have a lot of laughs along the way.

Date:  24 July

Trainer: Flavio

Price: $25

Session: 90 minute

---

CORE PROGRAM

Do you constantly struggle with back or neck pain? Or both? Maybe it’s you core. Maybe you could do with a stronger core, the deep muscles (not your 6 pack!). A strong core is what you need for balance, reduced pain all over, stronger lifting capacity and having a good posture. It is the basis of where we start. Learn exactly what the “core” is, how to activate it and about the pelvic floor. This is ideal for beginners and open to males and females.

Start: mid Sept

Finish: mid Oct

Trainer: Janet

Session: Monday 5am, Wednesday 7pm, Saturday 6am   60 minutes (choose 2)

---

4 WEEK PRE-XMAS CHALLENGE

I love this challenge! This is the “get it done” challenge. You are about to hit peak time of the year and you are worried the wheels are going to fall off, but you don’t want them to. This is the challenge that keeps you on track, on target and in control of the eating, drinking and festivities. I am not talking about forgetting Christmas all together, I am talking about teaching your strategies to make good decisions so you finish the year feeling happy with yourself and your body.

Over 4 weeks we will have 1 session a week which is mainly high intensity, challenging you mentally and physically, but also use our face to face time to nut out the important stuff to help you cope during the Christmas period.

Start: 18 November

Finish: 9 December

Trainer: Janet

Session: Monday 5am OR Wednesday 7pm   60 minutes (choose 1)

---