It’s always amazing to see families who train together and achieve outstanding results mentally as well as physically.
Well done to the Mackies Pat, Rebekah and Hannah for your amazing results and always giving your best!! 🙂
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
We are so proud of our client Craig who is an absolute legend.
So many people make excuses not to keep their health and fitness in check which is why we are so inspired by Craig, who runs a full time company and is a husband and father of 4 young children.
Craig’s health, fitness and strength and body shape has dramatically changed over his time training with us. And he always puts in 100% effort at his PT and Boot Camp sessions, powering ahead and consistently advancing his skills.
Craig has been training with us for over 2 years now and it is always a pleasure to see him advance and progress each week; he is an inspiration!
Check out his story and pics below:
“I have been training with Shea for over two years now and before I started with Shea I thought I would be the last person to have done Personal Training sessions for over 2 years. Before I started training with Shea I used to see personal trainers at the gym and think I would not pay that guy to train me, he doesn’t appear to know much or even look like he has had much success training himself.
I was sceptical on all personal trainers but I thought I would give it a go with Shea after I met him through work and he seemed very enthusiastic. Training with Shea opened up a new world away from the traditional gym work out I was practicing for years.
Offering a wealth of knowledge and experience across all areas of training techniques, nutritional advice and mental training. Shea is a role model trainer who lives and breathes health and fitness and has a positive attitude toward life, training and helping people progress at all levels.
Shea inspired me to quit smoking after 20 years and has helped me to improve my lifestyle, strength and fitness levels significantly.
Thanks to Shea I have also learnt a number martial arts techniques and skills and practice these regularly with him. His knowledge across all areas of martial arts is very extensive and impressive.
I have a very busy lifestyle with 4 young children and as a director of business there is never enough hours in the day. A lot of people say they don’t have time to train as they are too busy, I believe the opposite.
Training helps me mentally offering great stress relief and the uplifting feeling of progress and achievement as you reach new levels of physical ability.
Shea’s sessions are very intense, effective and efficient meaning I don’t need to waste hours in the gym for results and this is invaluable to me.
Shea is a master of his craft, a true professional with a passion for his job, always looking for ways to improve his own game. I personally recommend training with Shea to anyone who is interested in training with a friendly but serious trainer offering a complete health and fitness service.” – Craig Best
Well done Craig for your amazing consistency, commitment, positive attitude and for always giving 100% and your awesome results!!
🙂
Hi team,
Here is an intermediate to advanced, simple and effective work out you can do at home.
You won’t need any fancy equipment, just your body weight and a humble besa block!!
Click below to watch the Video:
Pushup Knee to Elbows
Squat Jumps
Side Cross Pushups
Russian Twists
Single Leg Lunges
Upright Row
Star Crunches
Assisted Hand Stand Pushups
Have some fun and see you soon!
🙂
Congratulations to Guy who has been training with Shea and has lost over 12.4 kilos in the past 9 weeks!!
Guy was given a Fresh Fitness gift voucher for his birthday by his wife Gabrielle.
At 58 years of age, Guy has excelled himself. Always up for a challenge, and ready to get to the next level.
Here is his story below…
[Picture Above – Shea & Guy after losing 10kilos in his first 8 weeks]
“I was given a Fresh Fitness Gift voucher for my 58th Birthday by my wife due to her concern for my wellbeing.
At the time I carried a few extra kilos weighing in at 102.4 kilos and my fitness had deteriorated to the point I was finding it difficult to walk any distance or up any incline without laboured breathing, my blood sugars were elevated along with my cholesterol levels and blood pressure.
I finally decided to act on the gift voucher after a couple of weeks of procrastinating and was introduced to my personal trainer Shea.
After the introductory session I decided to take up a 12 session plan where I was introduced to a training regime and a balanced diet plan by Shea.
I have been training with Shea for 9 weeks and in that time my fitness level and strength has increased considerably and my weight has dropped to 90kg being 2/3 rds of the way to my goal, with the added benefit of muscle gain, normal blood sugar count, lowered cholesterol levels and an excellent blood pressure reading.
To begin with the exercise and diet plans seemed daunting but now are second nature, my experience training at Fresh Fitness has been enjoyable and I appreciate the encouragement and personal guidance I have received from Shea over the initial few weeks and I am looking forward to further training at Fresh Fitness to achieve my next goal.”
Congratulations again Guy for your positive attitude, you are an inspiration!
Click below to watch a video from Guy after his first 8 weeks of training and losing 10 kilos:
Congratulations to Shawn who has exceeded his original goal of losing 10 kilos, and has now already lost 14 kilos in his first 9 weeks of training with Shea, while also building muscle and increasing his fitness and strength!
Check out his transformation below. Well done Shawn!!
Shawn Before Video
Shawn After Video – 14 Kilos Lighter
Before and After Pics
Congratulations Shawn!!
Well done to Amy who has been doing Yoga with us for the last 2 years and has completely transformed her Yoga practice and her flexibility and strength!
Here is what she has to say about our Yoga classes:
“I started yoga with Fresh Fitness two years ago, to try something new and become more flexible.
In the beginning I struggled to touch my toes but after a few weeks I found my flexibility had increased significantly and two years on I can do a tripod headstand without the support of a wall.
I have found that while I still want to increase my flexibility I also crave the relaxation.
I love Fresh Fitness’ holistic approach to yoga and how it has provided me a calmer outlook on life!” Amy Wasely
Well done Amy, you have accomplished so much in your Yoga Practice and we are really proud of you – Congratulations! You are an inspiration!!
🙂
Congratulations to Fresh Fitness client Natasha who has been doing Personal Training with Ellyse for the last 6 months and achieved awesome results!
Here is her story below:
“I started training with Ellyse about 6 months ago and as a mother of three who hadn’t done any regular exercise in a long time, I was very apprehensive about my first session.
Ellyse put me at ease straight away and I left my first session feeling proud of what I was able to do and also a little bit sick!!!
During our training sessions, Ellyse seemed to intuitively know how hard she could push me while always making sure that I was successful during each session.
I also started doing Pilates with Ellyse which was great to calm my mind and move my body in a different way to what we did during our sessions.
When I started PT I wanted to lose weight and tone my body. But, Ellyse has given me more than that – she gave me confidence in what my body is capable of doing and a new found pleasure in regular exercise.
I am now working out 3 times a week and have completed 2 fun runs in the last 6 months – something I had always wanted to do but I had never felt I would be able to do.
Thanks Ellyse for your hard work, dedication, encouragement and support!!!”
Check out her results below:
Left arm – 1.2cm
Right arm – 1.7cm
Chest – 3cm
Waist – 3.5cm
Widest belly – 5cm
Hips – 4cm
Belly button – 3.4cm
Bottom – 4cm
Under butt- 0.5cm
Left calf – 2cm
Left mid thigh – 2cm
Left Upper thigh – 3.5cm
Right calf – 3cm
Right mid thigh- 0.3cm
Right upper thigh – 2.5cm
Total – 39.6 cm loss!!!!
Well done Natasha! We are really happy for you and the amazing results you have achieved 🙂
Not only have you lost 39.6 cms, your fitness levels and strength have massively improved and so has your mindset!
We just want to say CONGRATULATIONS to Danielle and Phil who have been training with us since the beginning of the year and have achieved inspirational results!
🙂
With their always positive attitudes at training, commitment, consistency, always giving 110%, and always with a smile – we are so happy for you both and the amazing results you have both achieved!
Starting off doing Personal Training with Carlie they lost over 10 kilos each in the first few months, continuing with our Fresh Fitness Winter Boot Camp they have now lost over 20 kilos each, and are looking and feeling fabulous!!
Phil also completed Tough Mudder with us in August, and says that with Fresh Fitness he has smashed what he originally set out to achieve!!
Check out their inspirational story and see their transformations below:
“We started training with Carlie and Shea in January and it is the best thing we have ever done.
We have both lost over 20kgs and are feeling great!
The best part has been the complete lifestyle change, now we are both fitter and healthier we get out and do a lot more on weekends instead of sitting around the house and we really enjoy training together.
I have tried getting fit many times before but have always fallen short of my goals but after starting to train with Fresh Fitness I have smashed what I set out to achieve and am still going, I am especially stoked I was able to do Tough Mudder!!
Danielle was always apprehensive about training, especially in groups but because of the the encouraging and supportive atmosphere that Shea and Carlie create she now loves training, especially bootcamp.
The fun and constantly changing workouts keep things interesting so we are always excited to get to training and see whats in store, instead of exercise feeling like a chore it’s something we can’t wait to do.
We can’t believe how much our lives have changed for the better and we can’t thank you enough!” – Phil Sproule
Video – Danielle and Phil after first 5 months, lost over 10 kilos each!
Video after 8 months, lost over 20 kilos each!! 🙂
Before and After Pics!
Phil smashing it at Tough Mudder!!
Well done guys!!! We are so happy for you both and we are looking forward to seeing you continue achieving your goals with us in the Summer Boot Camp!!
🙂
Fresh Fitness Team
Hey guys,
Here is a quick video to help you with your rope climbing. Excellent for building upper body functional strength, and will also come in handy for those of you doing Tough Mudder with us or any other adventure circuits this year!
The great thing about having functional strength is – you just never know when you might need it!!
Enjoy and if you have any questions feel free to ask at training or give us a call on 1300 628 656 or send us a message today 🙂
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