4-Week Personalised Online Coaching A training plan built around you, your goals and your life. Whether you want to get stronger, improve your fitness, lose weight, prepare for a running, a fitness race, or simply get back into a consistent training routine, this on-going 4-week coaching program gives you the structure, support and accountability to make progress. This isn’t a generic program, instead your program is personally designed around your goals, current fitness level, experience, available equipment and lifestyle so you know exactly what to do each week and why you’re doing it. What’s Included 1. Your Personalised Training Program 2. 30 minute 1:1 Onboarding Call 4. A structured training plan designed specifically for you and your goals, delivered through the Trainerize app. (Updated every 4 weeks) 5. If you are training for an event, your program will inlcude event preparation and deload into race / event day. 6. Exercise demonstration video with each exercise 7. In- app tracking of all your workouts 8. Nutrition Guidance & Tracking including detailed macros and a sample meal plan aligned to your macros 9. Form Review and Feedback on exercises through video review 10. Weekly in-app check-ins 11. Updates to programs during the 4-week block if required. 12. Monthly 30 minute review and coaching call 13. Habit tracking to help keep you accountable and on track with your goals 14. Ongoing support through in-app messaging direct with your coach Getting results isn’t about doing more, training harder or being perfect. It’s about having the right plan, staying consistent and knowing how to adjust when life gets in the way. Over your four weeks, we’ll focus on helping you train with purpose, build confidence and create habits you can continue well beyond the program. Whether you're training to perform better, feel stronger, improve your health or achieve a specific goal, you'll have a clear plan and a coach supporting you along the way. Simple, structured and sustainable results. Your 4-week program will begin on the Monday following your purchase.

Your goal. Your program. Your running community. The Run Development Squad is a 4-week running program designed to give you the structure, coaching and support to work towards your next running goal. Whether you want to build up to your first 5km, improve your 5km or 10km time, tackle a half marathon or prepare for a marathon, you'll follow a running program designed specifically around that distance or goal. Rather than wondering what run to do next, you'll have a clear plan to follow each week, plus the opportunity to train alongside the squad at our coached run sessions. What's Included Up to 2 Coached Run Sessions Each Week Join us for run group on Monday morning and/or Thursday afternoon. These sessions give you the opportunity to complete part of your program with the group while receiving coaching, support and encouragement. (There are breaks throughout the year in these sessions) A Program With Purpose Every run has a reason. You'll learn how to balance different types of running rather than simply trying to run harder or further every session. Community & Accountability Train alongside other runners working towards their own goals. You'll have the motivation of the group while still following the program that matches where you want your running to take you. Choose Your Running Goal Programs are available for a range of running goals, including: Building up to running 5km Improving your 5km time Building up to running 10km Improving your 10km time Half marathon preparation Marathon preparation General running development Please note: This is a goal-based program rather than an individually tailored running program. You'll be placed into the program that best aligns with your chosen distance or running goal. Who Is It For? The Run Development Squad is for runners of different abilities. From those working towards their first continuous run to experienced runners looking for more structure and a new performance goal. You don't need to be the fastest runner in the group. You just need a goal you're ready to work towards. $75 for 1 month and continues until cancelled Once you have signed up you'll receive an email to complete a questionnaire so the right program can be assigned to you. Run with purpose. Train with structure. Progress together.

THE FITNESS FORMULA Your simple formula for getting fit, strong and healthy. Do you want to get fitter and stronger, but aren't sure what to do when you get to the gym, or struggle to stay consistent with your training? The Fitness Formula takes the guesswork out of getting fit and healthy. It's a simple, structured online training program designed for everyday people who want to improve their strength, fitness and overall health without needing to train every day, follow an extreme diet or make fitness their entire life. You don't need to already be fit. You don't need years of gym experience. And you don't need hours every day to make progress. You just need a simple formula you can consistently follow. YOUR FITNESS FORMULA: 3 Core Workouts Each Week Your program includes three structured workouts designed to build all-round fitness: 2 × Full-Body Strength Sessions Build strength, improve muscle tone and become more confident using resistance training. 1 × Hybrid / Functional Fitness Session Combine strength and cardio to improve your overall fitness, muscular endurance and ability to move well. All workouts are programmed for you, so you can walk into the gym, open the app and know exactly what you're doing. Workouts are scheduled to give your week structure, but you can move them around to fit your lifestyle. We want training to work with your life, not take it over. + 2 Optional Cardio Sessions Want to do a little more? You'll also receive two optional cardio sessions each week to help build your cardiovascular fitness. Do them when you have the time and capacity, or simply focus on your three core workouts during busier weeks. Three workouts is the goal. Everything else is a bonus. 3 Healthy Habits: Getting healthy isn't just about what happens during your workouts. The Fitness Formula also helps you build three simple habits that support your health outside the gym. No extreme challenges. No expectation of perfection. Just simple habits you can practise consistently and gradually make part of your lifestyle. Weekly Group Coaching You're following a program, but you're not doing it alone. Each week you'll have access to a group coaching session where we'll cover practical topics to help you get more from your training and create a healthier lifestyle. We'll talk about things like: * Building a training routine you can maintain * How hard you should train * Improving your strength and fitness * Nutrition and balanced meals * Recovery and sleep * Staying consistent when life gets busy * Motivation and habits * Understanding and measuring your progress You'll also have the opportunity to ask questions and get support along the way. Who Is The Fitness Formula For? The Fitness Formula is perfect if you: * Want to get fitter, stronger and healthier * Are new to structured training or getting back into exercise * Want to feel more confident in the gym * Don't know what exercises or workouts to do * Struggle to stay consistent without a plan * Want structure without needing individual personal training * Have a busy lifestyle and need flexibility * Want to improve your health without extreme diets or training plans You don't need to be an athlete. You just need to be ready to start. What You'll Get When you join The Fitness Formula: ✓ 3 structured workouts every week ✓ 2 full-body strength sessions ✓ 1 hybrid / functional fitness session ✓ 2 optional cardio sessions ✓ Exercise demonstrations through the training app ✓ 3 simple healthy habits to work on ✓ Weekly group coaching and education ✓ Accountability and support ✓ Progressive programming that develops as your fitness improves Everything is laid out for you. Open the app. Follow the program. Build the habits. Repeat. Simple. Structured. Sustainable. You don't need another quick fix. You need something you can actually keep doing. The Fitness Formula is about building the foundations that help you become stronger, fitter and healthier and creating habits you can take with you long after you've started the program. 3 WORKOUTS + 3 HEALTHY HABITS + WEEKLY SUPPORT That's your Fitness Formula. Join The Fitness Formula and start building a fitter, stronger and healthier you.

Weekly PT session in gym (Club Lime Mulgoa Road Penrith) or online via a zoom call. Sessions are 45 minutes long!

Weekly PT session in gym (Club Lime Mulgoa Road Penrith) or online via a zoom call. Sessions are 60 minutes long!

This includes * 1 weekly personal training session (45 mins) * Weekly online program to follow Online program includes: • Tailored training program • Adjusted as required • Daily access to your coach • Habit-based nutrition coaching • In app tracking of workouts, nutrition, goal & habit progress • Video reviews on technique • Strategy sessions prior to an event • Post event performance review • Complimentary access to The Balanced Body Membership (valued at $60pm) **Program will start the Monday after purchase