We love when our clients come back to training especially when they have kept practicing what we have taught them. In 3 weeks back Tianan’s strength, fitness and mindset have pushed to new levels maxing through his circuits, burning fat and busting out 7 full chin-ups after starting at 2 half chin-ups.
Most of all we love hearing how being back at training with us has improved his overall quality of life, mentally, emotionally and physically. Keep up the awesome work T!!!
Huge congrats to Ben who has already lost 5 kilos in his first two weeks of Personal Training sessions with Shea – We can’t wait to see your results as you progress! Keep up the amazing work 🙂
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!! 🙂
Well done Simone for training hard with her partner Joe and progressing towards her goals leading up to her big trip to Greece.
Keep up the awesome work Simone!! 🙂
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:
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:
We hope you have an amazing week and look forward to seeing you soon!
🙂
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).
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
(Click Here for link to our Boot Camp Page with Full Details)
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!
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! 🙂
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!
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 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!
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 🙂
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.
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
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
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
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