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Dec 19
0

Is there a right way to indulge this Christmas Season?

By | Boot Camps, Inspiration, Lifestyle, Motivation, Nutrition, Personal Training, Uncategorized | No Comments

We hope you are having a wonderful week and are thriving not just surviving this busy holiday Christmas period!!

A lot of our clients have been asking how to enjoy this time of year (without feeling guilty!) and maintain their results.

So is there a RIGHT way to INDULGE this Christmas Season?

There sure is!!

Here are a few tips to stay on track over this festive time:

TIP #1 DRINK LOADS OF WATER

Especially in this current heat, it is so important to remember to drink loads of fresh water to help your body stay hydrated, but not only that, to help flush out any extra toxins from the foods and drinks you wouldn’t normally be having.

When you drink lots of water it is literally like ‘having a shower’ on your insides, and helps your body function so much better.

Try to aim for around min 2L per day and more on the days you are exercising.

Have a glass of water in between ‘other’ drinks (such as alcoholic beverages or sugary fizzy drinks 😉 and have an extra glass of water for any ‘treats’ you consume (such as sugar/fat bombs!) to help your body flush it away.

TIP #2 INDULGE IN THE GOOD STUFF

When we think of indulging we often associate it with ‘bad’ and ‘unhealthy’ foods, but how about switching your mindset to indulge in delicious treats that won’t derail your results?

What could be nicer then chomping into a delicious fresh juicy mango, or big bowl of strawberries, or a delicious fresh coconut drink, or a Chocolate Cacao slice or dessert that you wouldn’t normally have time to make?

Sometimes when we ‘indulge’ in something unhealthy that we think is going to satisfy us it does the opposite and makes us feel sick!!

Remind yourself of this before you have already gone too far; ask “is this going to nourish me or deplete me?”

There are plenty of delicious ways to indulge without sabotaging your results.

TIP #3 EVERYTHING IN MODERATION

Keeping the above in mind, life is about balance, and often when we allow ourselves to relax a little and not be super ‘strict’ with our diet, it actually does more to keep us on track then it does to deny your urges.

Because when you do feel a bit ‘sick’ (or queasy) after eating the stuff you wouldn’t normally eat, you resolve even more to clean up your diet to the next level!!

Let’s be honest, having a ‘cheat day’ once a week, month, or year isn’t going to ruin your results when you are on track 80-90% of the time throughout the year.

In fact, having these cheat days actually does more for your results then it does harm, as you don’t feel deprived and you enjoy the process.

So enjoy yourself, make sure you get plenty of rest and relaxation and enjoy the festive season!!

~

Now is the perfect time to get yourself set up for the New Year, and a lot of our clients have been booking in for a ‘planning session’ to make sure they are set to stay on track in 2018. To book in for a one-on-one consultation to get your self organised (think: meal prep ideas, scheduling meals and exercise, planning your schedule so that you fit it all in and stick to it) give us a call on 0434 896 112 or send us a message today.

There are 4 days left to claim the Early Bird Special for our New Year Boot Camp!!

If you want to set yourself up for an awesome and amazing 2018 join us and our inspirational team, click here for more details:

http://www.freshfitness.com.au/boot-camps

Looking for the perfect ‘Fresh Start’ Gift idea for yourself or a loved one?

Click here to check out our personalised Gift Certificate options for the gift of a lifetime that keeps on giving:

The Gift of a Fresh Start

 

We hope you have an amazing week and look forward to seeing you soon!

🙂

Dec 14
0

The Gift of a Fresh Start

By | Boot Camps, Boxing, Client Transformations, Inspiration, Lifestyle, Motivation, Nutrition, Personal Training, Training, Uncategorized | No Comments

Are you trying to find the perfect Christmas Gift for your friends, family and loved ones? Or a little something for yourself? 😉

Give the gift of a Fresh Start this Christmas with a Fresh Fitness Gift Certificate.

Gift Certificates are available for our New Year 2018 Boot Camp, and Personal Training sessions or Packages, or you can tailor your own Fresh Fitness Gift Certificate with the gift of your choice. So help your loved ones make a healthy and fresh start to the New Year in 2018 with a Fresh Fitness Gift Certificate!

Browse the Gift Certificate options below and click to purchase. Gift Certificates can be mailed to your postal address within 2 days or picked up from our Personal Training Studio before the 21st December. (Please ensure that you provide your contact phone number when ordering using Pay Pal).

New Year 2018 Boot Camp (12 Week Transformation Including All Bonuses) Starts 23rd January 2018

24 x 1 Hr Boot Camp Sessions designed with the most effective strength training and cardio fitness training to strengthen and tone your entire body, with a unique blend of kickboxing, boxing, yoga core strengthening and combat training, designed to build muscle, burn fat and re-shape your body in a fun, fresh and motivating environment. Valued at $600

  • Nutritional Eating Plan (for fat loss and toning or muscle gain), Diet Checklist and Weekly Home Programs for the Entire 12 Weeks. Your nutrition is what will fast track your results and getting your own diet plan and being able to ask your trainers every week for updates is amazing. Learning the wide range of fun exercises will ensure that you strengthen and tone all over and included with the Boot Camp are Home Programs that you can use over and over again. Valued at $197
  • Body Measurements, Before and After Photos. We want you to achieve amazing results and that is why getting your all of your measurements and photo’s done will be priceless to you once you see the transformation you have made. Valued at $67
  • Nutrition/Supplement Reviews, Advice, Pickup, and Updates. The right supplements turbo charge your results making you look and feel your best faster. The problem is that when people go into supplement shops, they end up wasting their money and time because they don’t know exactly what they need for their goals and the sales person in the shop just wants to sell you as much as he can. As with any industry there are a lot of products that don’t work and can actually make you sick. We only source and recommend products that we personally take and that are pure. So as a bonus we will help you choose the best supplements for your goals and even pick them up for you at no charge. Valued at $179
  • Access to the VIP Member Area of our Fresh Fitness Website for the Entire 12 Weeks. Having access to all of the great resources on our VIP Members Area is a surefire way to fast tracking your results and enabling you to getting the edge that will help you look and feel your best. Valued at $189

(Click Here for link to our Boot Camp Page with Full Details)

Early Bird Special Only $549 Buy Before 24th December 2017

Buy Now

Personal Training Gift Vouchers

Our Personal Training Sessions are specifically tailored to each individual and their goals, to ensure that you achieve the best results possible.

Included in all of our Personal Training Packages is help with your Nutrition and Home Training Programs to help fast track your results, so whether you are training with us once, twice or multiple times per week we are there to support you to achieve your goals.

We have over 10 years experience and our trainers are qualified in Kickboxing, Boxing, Yoga, Pilates, Life Coaching, and MMA Mixed Martial Arts, keeping every session fun, fresh and enjoyable and guaranteed to get you results!

For more information on our Personal Training click here.

$100 Personal Training Gift Voucher

Buy Now

$250 Personal Training Gift Voucher

Buy Now

$500 Personal Training Gift Voucher

Buy Now

Customize Your Own Voucher

Not sure which Gift Certificate is right for you? Give us a call on 1300 628 656 or 0434 896 112 to have a chat and make the right choice today! 🙂

The Gift of a Lifetime

So many of our clients say how much of an impact their training has not only on their health and fitness and results but on their entire life, creating a ripple effect through their relationships, self-confidence, career, stress-management and even impacting their leisure activities.

The ‘Gift of a Fresh Start’ is helping you or your loved one to actually follow through with your goals, not just setting them and then letting time slip by without achieving anything. When you book in for your 12 Week Boot Camp or Personal Training Package you are making the commitment and creating the accountability and giving yourself the support that you need to actually (sometimes finally!) get results!

Oct 24
0

Spring Summer 2017 – 75% Off Special

By | Inspiration, Motivation, Personal Training, Recipes, Training, Uncategorized | No Comments

Are you feeling unmotivated and want extra help to get your motivation back and achieve your own transformation in the next just-over 8 weeks before Christmas?

We have put together an amazing 75% Off Special on our Transformation Challenge and How to Get Ripped Program specifically to help you achieve your goals by the end of 2017.

Each of these programs includes help with your nutrition planning, recipes, and home training workouts designed to get you the best results possible in the fastest time.

These are more than just a ‘Guide’ and include all of the specific workout videos, as well as motivational mindset videos to help you create real and lasting change.

(Based on our over 10+ years experience with all of our clients and hundreds of amazing transformations, we have included the ‘best-of-the-best’ to help you achieve your results).

Click Below to check it out:

Feel free to send us a message or give us a call if you have any questions at all or to find out which program is suitable for you.

PERSONAL TRAINING SPECIALS

After 10 years of being the place where the magic happens and hosting hundreds of amazing transformations, our studio has had its own transformation! Thank you to all of our clients for being adaptable while the renovations have been taking place.

We have some amazing specials on our Personal Training right now to help you achieve your goals by the end of the year 2017 so send us a message or give us a call on 0434 896 112 to take the first step if you would like to find out what is possible for you to achieve, so that you finish the year feeling happy, healthy, strong and satisfied with your results!!

We can’t wait to help you achieve your goals by the end of the year 2017!

Oct 19
0

Inspirational Transformations – Simon

By | Boot Camps, Client Transformations, Fresh Fitness Wall of Fame, Inspiration, Motivation, Personal Training, Training, Uncategorized | No Comments

A huge shout out to one of our newest members Simon for losing 7.2kg so far on his journey while also building muscle, training like a Trojan and enjoying the journey.

We are all proud of you and can’t wait to see your progression through the Summer Boot Camp and your Personal Training over the next 12 weeks!

In this video Shea chats with Simon about what has made the biggest impact on his results over the last few weeks, how he has found motivation and what has surprised him the most about achieving results and his new healthy lifestyle and habits.

Well done Simon for your positive attitude, all of your hard work and learning how to enjoy the process. You are an inspiration!!

Click play to watch the video 🙂

Sep 10
0

3 Tips For Staying On Track To Achieving Your Goals By The End Of The Year

By | Boot Camps, Inspiration, Lifestyle, Motivation, Nutrition, Personal Training, Training, Uncategorized, Yoga | No Comments

3 TIPS FOR STAYING ON TRACK TO ACHIEVING YOUR GOALS BY THE END OF THE YEAR:

When September rolls around each year many are often scratching their heads saying “Where has this year gone?” and realising that the year is almost over. We have exactly 16 weeks left of 2017, so how do you make the most of the end of the year to stay motivated and achieve those goals or new years resolutions you set back in January?

1. Meal Prep is Key — Preparing for the week ahead is so important to make sure you stay on track. Many people become unstuck throughout the week as they become so busy with work and family commitments and their nutrition comes in last on the priority list. Make it easy for yourself by planning out your meals and snacks ahead of time so that during the week that part of your life can flow on ‘auto-pilot’ and be one less thing you need to worry about. Stay tuned for more tips in the coming weeks on Meal Prep as it is one of the keys to getting results.

2. Keep Your Workouts Achievable — We need to be realistic when planning out our weekly workouts to prevent burnout and fatigue. You may have all of the best intentions of training 5 days a week, when in reality you may only need to do your daily morning activations and train at the right intensity twice per week and maintain your nutrition. There is nothing worse then the feeling of not achieving your goals, so make sure you are realistic when planning out your sessions. We have had many clients over the years get better results in 2 sessions per week with us, then they were getting for years by training 5-6 days per week by themselves at the gym. (Or feeling guilty 5-6 days per week for doing nothing and/or paying for gym memberships they weren’t even using! 😉

3. Train for a healthy mind as much as a healthy body — So many of our clients particularly at Boot Camp say that they enjoy it as much for their mind as they do for their body, and that the weekly sessions become an integral part of their mental health “stress relief” for the week. We personally also train as much (if not, more!) for the benefits to our mind as well as keeping our body fit. When you train, you are not only healthier, but you are happier and when you make this connection, you enjoy training so much more and look forward to it each week.

A big congratulations to all who have finished our 12 Week Winter Boot Camp last week – Winter is always the hardest time to stay motivated and has been a challenge for many to stay consistent. The great news is that now you will be leaps and bounds ahead, powering into summer with the results and momentum you have gained.

We hope that you have an amazing week and always remember we are here for you to help you so let us know if you need any extra help, motivation or support.

Our Cornubia Spring / Summer Boot Camp and Yoga are already over half full and are booking out fast – the Early Bird Special finishes this week Friday 15th September, so if you haven’t reserved your spot yet and have been thinking about joining us, get in touch now so that you don’t miss out.

Jun 10
0

Winter Lion Circuit

By | Boot Camps, Functional Strength, Inspiration, Motivation, Personal Training, Training, Uncategorized | No Comments

Workout of the Week – Winter Lion Circuit

Give this circuit a go to build your functional strength and help you keep on track as we begin Winter.

Levels 1, 2 and 3 Below:

Level 1

Level 1

Elbow to Knees

Assisted Chin-ups (Wide-Grip)

Pushups (Knees or Toes)

Abs Punch Twists (Opposite Knees)

Handstand Pushups (Assisted)

Squats

Aim to complete 3 Rounds, Take a 2-3 Minute Break in Between Rounds

8, 10 or 12 Reps Each First Round, modify to suit, dropping reps by 2 each round.

Level 2

Level 2

Elbow to Knees with Pushup

Wide Grip Chin-ups (Or assisted or with Bands)

Dips

Jump Split Lunges

Ab bike (Scissor)

Bear Crawl

Chin-ups (Palms Facing In)

Hand Stand Pushups (Feet on Bench)

Abs – Wipers

Pistols (Assisted or Full)

Aim to complete 3 Rounds, Take a 2-3 Minute Break in Between Rounds

8, 10 or 12 Reps Each First Round, modify to suit, dropping reps by 2 each round.

Level 3

Level 3

Parallel Rope Climb

Muscle Ups

Hand Stand Pushups

Pistols

Plate Push

Monkey Bar Chin-up Circuit [Functional Strength]

One-Arm Pushups

Hanging Leg Raise with Hip Thrust

Aim to complete 3 Rounds, Take a 2-3 Minute Break in Between Rounds

8, 10 or 12 Reps Each First Round, modify to suit, dropping reps by 2 each round.

Have some fun with it and we will see you at training 🙂

 

NEXT BOOT CAMP starting soon – Click here for the details

PERSONAL TRAINING spots opening up – Click here to get in touch

Name:
Email:
Contact Number:
Enquiry / Comments:
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May 12
0

Give Mum The Gift of ‘Me Time’

By | Inspiration, Lifestyle, Motivation, Personal Training, Pilates, Training, Uncategorized, Yoga | No Comments

Do you feel like you are always running around looking after everybody else; and you’re wondering  when it’s going to be ‘your turn’ to do something for yourself?

After training women of all ages over the past 10+ years, one of the most common themes we hear from women when booking in to come and see us is “I’m so glad to be finally doing something for myself!”

As women we are often really good at putting the needs of others as a priority, whether that is our kids, our partners, our businesses or our work, the household, or even the pets!

Yet it is so important to take time out to nurture and re-energise ourselves or else our own ‘well runs dry’ and we are easily left feeling completely exhausted and depleted from giving, giving, giving!!

One of the side effects from ‘over-giving’ is feeling snappy, resentful or even just simply lethargic and downright tired. Yet when we take time out to focus on ourselves and our needs, we feel re-energised, nurtured, cared for and happy, and then this happiness overflows into every area of our life and we are able to better serve those who we love and who need us most.

Is there a special woman in your life who you know can relate to this?

Or are you craving to ‘treat’ yourself, in order to be the best person you can be for those you love?

With Mother’s Day just around the corner it is the perfect time to focus on nurturing the women in our lives who do so much for us on a constant basis.

We have put together some amazing specials especially for Mum’s in conjunction with our ‘May Specials’ on our Yoga and Women’s Wellness Classes and Personal Training Packages, so to find out more or organise a Gift Voucher just in time for Mother’s Day this Sunday (or to simply treat yourself!) send us a message now and we will send you more details:

Name:
Email:
Contact Number:
Enquiry / Comments:
I am interested in:
 

Wishing all of the amazing women out there a very special ‘Mother’s Day’ xxx

May 08
0

May Personal Training Specials

By | Motivation, Personal Training, Training | No Comments
Have you been waiting for the “right time” to get started, or “get back into it”… but life is just so busy that the “right time” just never seems to come along??
 
Well for the Month of May we have some specials on our PT sessions at our Cornubia Studio and on the Gold Coast, so that you can MAKE right now the “right time” to focus on YOU and help you achieve your goals!
 
Just give us a call or send us a message if you are interested in finding out more and we can’t wait to help you get started and feeling great again and achieving your goals! 🙂

Get in touch today

Name:
Email:
Contact Number:
Enquiry / Comments:
I am interested in:
 
Mar 30
1

Client Inspiration – Tony and Brendan

By | Boot Camps, Client Transformations, Fresh Fitness Wall of Fame, Inspiration, Motivation, Personal Training, Training, Uncategorized | No Comments

Often “getting started” is the hardest part – and that is exactly what these legends Tony and Brendan did less than 4 weeks ago, and now they are powering ahead towards there goals!!

Tony and Brendan have bothput in 100% in their PT sessions with us and

Tony has lost an incredible 10 kilos in 3.5 weeks and Brendan has lost an incredible 8.2 kilos in 4 weeks!!!!

We love seeing the comradery between you guys and how you inspire and motivate each other!!!

Well done and keep up the awesome work, you are both an inspiration!!

Keep up the awesome work and we cant wait to see you take your results to the next level in the next couple of weeks in your PT sessions and in our Autumn Boot Camp!!

Nov 06
1

Swapping Motivation for Momentum

By | Boot Camps, Inspiration, Lifestyle, Motivation, Nutrition, Personal Training, Training | No Comments

 

Often we look for motivation to achieve our goals. How many times have we heard someone say ‘I just need to find motivation!’ or ‘I’m just not motivated!’ or ‘Once I get motivated, I will be right’.

 

How about we try a different approach…

 

Next time you are having trouble finding motivation to get started on something, whether it is achieving your fitness, business or personal goals; instead of focusing on finding ‘Motivation’ swap this for building ‘Momentum’.

 

You see, action generates action, and if you can just get started on something little, then you will build the magic of momentum, which is far more powerful than the fleeting and often elusive motivation.

 

Picture an old-school cartoon of a snowball rolling down a hill. It starts off small, but as it picks up speed and gains size and momentum as it gets going, it can turn into a giant avalanche.

 

This is like the power we can generate when we take small daily actions towards our goals. For example you might have a goal to lose 10 kilos. You might have had this same goal for 12 months! But instead of focusing on the big goal, if you focus on the small steps like just getting up 10 minutes earlier to do your morning activation as we call it, you will generate momentum. By starting out your day on the right foot, you then make better choices throughout the day. You drink more water. You eat something healthy at lunchtime. And over time, your momentum builds. The next day you decide to increase your 10 minutes to 15-20 minutes as you found it enjoyable and had a better day.

 

You can see how this snowball effect can build power over time, and all it started with was the small decision to do something ‘little’.

 

So don’t dismiss the tiny actions, as often it’s these baby steps that get you closer to your goal than you think!

 

Want to make a small step now towards your goals?

 

What’s one thing you can do today that will help you build momentum?

 

…..

 

Take action and remember all great things take time. If it’s worth achieving it’s worth the effort it takes to get you there!

….

If there is any way we can help you, please give us a call on 1300 628 656 or 0434 896 112 or send us an email or comment below, we would love to hear from you.

Have a wonderful day 🙂

 

Carlie & Shea and the Fresh Fitness Team

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