Get into The Pit this week. Three options: !. Solo PT to individualise your training and focus on your goals 2. Small Group PT (max 4 people) to train with your friends or join an existing group and still have a good level of individual focus 3. Fat Blasters- Monday 7pm- 30 min Sweat Sesh, Thursday 5:30pm 55 min Muscle and Sweat Sesh Time and space for you this week!!!! Message now...

-Coach Col’s Hump Day Training Tip- FUN AND HARD WORK!!! Yeah training can be mundane at times but find a gym, partner or crew who make you want to turn up and train. Here are three ways to ‘fun’ it up: 1. The fitness community. Do you get welcomed? Do you look forward to going? Or is everyone just doing their own thing with headphones in? The community is the blend of people who are involved in the gym. Find a good fitness community. 2. Variety. Does your program or PT change it up and provide variety and new experiences and challenges? Do they KNOW you? 3. Your training partner/s. Find people you enjoy working out with and smash it. Find encouragers, find fillers and train with them. Be bold and ask the question- “hey, want to do a sesh?” Like in the video- working out should be fun as well as hard work. It can be both. Get into The Pit for fun and hard work!!! PT and group sessions available.

A great reminder popped up on Insta. Let’s always encourage each other rather than try to promote yourself in The Pit.

The Pit Boot Camp for the Northern Storm Netball ladies. Great time! Smashed it ladies!

Certainly was ladies night in The Pit for Fat Blasters. Not on purpose but that’s how it ended up. A super fun time!!!! Smashed it ladies

Great work Scott and crew. Scott has put in a massive in effort in The Pit to build strength and minimise Dodgeball injuries. The Dodgeroos went to Malaysia and came back with a silver medal for Australia. Well done!!!

Some more photos of Jackie’s amazing transformation. And backstage photos.

You never have to worry about signing up at The Pit. Pay as you go for PT, casual or group sessions. Time to get into The Pit and get shredded for summer!!!!

He's done it again!!! Phil Heath wins the 2017 Olympia. Equalling Arnie's 7 titles. Smashin it. An amazingly inspirational and humble acceptance speech.

-Coach Col's Friday Training Tip- GRIP AND HAND POSITIONING Where you place your hands and how you grip the bar, handles or dumbbells can significantly effect thee things: 1. Your ability to lift the weight 2. The maintenance of your joints and prevention of injury 3. Additional muscle gains In the video we show how to have the wrist and hand as as vertical as possible in bench press, particularly as the weight gets heavier. If the wrist is cocked backwards, the bar pressure moves from the forearm bone structure to the wrist joint which can create an injury or at least soreness in wrist and forearm. Most pulling movements require grip. So movements like deadlift, pulldowns, pull-ups, bicep curls are impacted by grip position. For example, the most common grip for deadlift is the one supinated/one pronated grip. This helps the bar from rolling out of the fingers. But less known is the dumbbell bicep curl hand position. Holding the dumbbell on either side of the handle will stress extra wrist and forearm muscles, adding to you gains. Or thinking of your hands as as hooks for pulldowns can help avoid forearm pain. There are so many more tips when it comes to grip and hand position. Book a PT for a new program or to make sure your form is correct on the basic or advanced exercises.

I think YES