1// We’re not joking when we say the numbers are just a guideline! It’s up to us as trainers to take you on a journey which is challenging but accessible; but ultimately you know your body much better than we do! Find your own challenge within our guidelines. As long as you feel fucking great at the end of the session; really that’s all that matters!
2/ The cool-down is as important as the warm up, if we could physically lock you in for it we would. Respect your body and give it a moment to come back to neutral and give those muscles a stretch. Not stretching is a sure fire way of getting a long term injury!
3// Carbs are not your enemy. Walking into a 50 minute session, your body depleted of energy is going to give you a shit session and could actually be counterproductive to your end game. How do you expect to give 100% when you’re running on 50?!
4// If you continue to pick up the light dumbbells, week in and week out, you are blocking your own progress. Pick up the heavier set, grab a lighter to fall back on but progression comes from challenge.
5// Never come out of a session saying "that was easy" you are in control of your own session. use the guidelines, set by the trainer, but if your coasting, push it harder. Unless you are sprinting at 30kpm and lifting those 25kgs, there is always room for improvement!
6// Plimsoles are not running shoes. Don’t do it.
7// Fix your hair before you walk in the room. Anything else is taken as a diversion tactic. Same goes for filling your water or getting a sweat towel.
8// You are so much stronger than you realise and I cannot wait to be a part of you finding out!
9// Absolutely everyone struggles and is challenged - you are never alone in that - so don’t beat yourself up if it’s hard - just give the best you’ve got that day!
10/ If you’re still doing your last rep when I count 3,2,1. We notice and we love it!
11// NO-ONE in this room is judging you - so do not worry about the person next to you - they’re more worried about their own journey - this is a safe place!!
12// The music is there to motivate you! When it gets tough use the music, get lost in and let it take you somewhere else.
13// Honestly, we're not invested in the numbers you're hitting, we're invested in your EFFORT! Put it in, that’s what drives us! So whether your sprint is 11 or 20; keep crushing!