CrossFit TRG

We strongly believe:
8 Week Challenge is a great opportunity to restructure our clients' eating and training routine , with 1-1 Hand by Hand support.
The foundation we have established during 8 weeks would benefit our clients in the long run , for their day to day fitness habit.

Rohan is another testimony for the concept above.
He did not just stop at 8 week.
In 14-month time, the picture clearly demonstrates a dramatic change in his physique and mental health.

Rome could not be built in one day.

In TRG's day to day nurture, we help solidify the foundation, as well as putting the ingredients as Patience, Encouragement, Consistency, Love to make magic happen in a quiet yet astounding way.

TRG Challenge Success!
Meet Janice!
Janice has been Joining TRG for over 6 Months Now.
As Mum of a toddler, her biggest challenge is Time, on top of the Mummy Pouch.
TRG's Creche and well structured training/nutrition/accountability system left 'No Excuse" for her not to kick start this journey 😉

Most amazing thing is, after 2 months of initial systematic eating and training guidance, Janice keep continue her fitness journey without stop.

She falls in love with training, brings smile, happiness to TRG every day.

Here we go, look at her 6 months result!!

Remember this amazing 'No Excuse' Mum! 🙌🏼

TRG 8 Week Challenger!
This week we are presenting Noel!

43 Year Old Noel wanna be fit
Compete in Triathlon
Lift Heavy
Reduce Belly
Most importantly, he want to be a good role model for daughter Nat.

We all know gaining muscle is more challenging than losing fat.

In past 2 months, Noel replaced his 4kg fat with same weight of muscle, and reduced body fat percentage by 5%
"I cannot see my belly any more 😃"

He got his 1st strict pull up
Achieved his best running pace
Inspiring his little daughter Nat daily, and taking her for different activities.

We are so proud of you Noel.
Nat is so lucky having a role model parent as you 🙌🏼

The best fitness is being able to spend quality time and leaving legacy to family.
Agree?

TRG Reaper Darren!
Darren’s 100 Day Reaper Challenge
https://youtu.be/o5CO4qPcGjY

Don't miss this week's high quality interview with TRG 7-year member Darren.
DO NOT MISS!!!!

100 Days
From a Heavy Drinker To Zero Alcohol
100 Days
From a Random Gym Visitor To 95 Training Sessions Completion
100 Days
From a Mental Struggler To a Confident Business Owner
100 Days
From a Quitter To a Sticker

49 Year Old Darren Reaped What he Sow.

7 years, TRG been leveling its hardware, as well its software.
We constant grow with you.

Been thinking about "Parallel Universe" recently.
We all have hundreds thousands of possibilities to live different versions of ourselves.
Feels extra grateful, in this universe, our clients choose to live a version of their life with TRG's support.

This week TRG Challenge Success, we want to present 2 clients.
Not Bikini Models, Not Influencers, Not traditional "CrossFitters'
They are just ordinary females in your life. They could be your sister, your wife, your daughter or your work colleague.
In the simple day to day life, they chose to become EXTRA-ordinary.

They found there's
A universe being able to be lighter.
A universe they could make to gym 3 times a week, no matter how busy life could be.
A universe they can influence family in a more positive way.
A universe with similar minded females and males.

Yukie - 50 Year Old Mum with 4 Kids
TRG 8 Week Challenge Result:
6.2kg Weight Loss
3.1cm Waist Reduce
2.0% Body Fat Drop

Manmeet -25 Year Old with her Nursing Placement
TRG 8 Week Challenge Result:
6.2kg Weight Loss
5.6cm Waist Reduce
5.9% Body Fat Drop

Thank you for making ordinary EXTRAORDINARY.
Thank you for choosing this universe

Love,
TRG 💛

We are Hiring! 📣

Crêche Teacher and Cleaner Wanted 🙌🏼

We are located in Mawson Lakes and we have a dedicated crêche area. You will have the opportunity to work at an awesome gym and be part of a great team!



Cleaning and Crêche will be the main duties to be undertaken.



You will need to be available

MON to FRI 8:45 am to 1:00 pm

MON to FRI 4:00 pm to 6:15 pm

SAT 8:00 am to 12:00 pm



Qualifications & experience


Relevant child care qualifications will be favoured
WWC Clearance
First Aid


Tasks & responsibilities


Child Care Supervision
Cleaning
Helping with Homework
Organising some paperwork
Reliability is a must.

Contact Us through [email protected] or DM us 🙌🏼

One of the best things in TRG is being able to grow with our clients through some most important moments in their life.

Today we are presenting you Mandy and Sean.
The couple joined TRG May 2022.
They wanna being able to fit into the wedding dress/suits.
The goal is just that simple.

By end of our 8 week challenge, they decide to do it again.
So we did a 16 week Super Challenge together.
Mid of Challlenge, Mandy broke her wrist, because not being able to use upper body much, she become Queen of Echo Bike.

By Nov 2022, Mandy was able to comfortably fit into her wedding dress, and this couple had their dream wedding come true.

Starting of 2023, Sean experienced more family responsibilities with Mum's health situation spiraling down. There are days he took nuts and prep meals to hospital to care for Mum.

Later half of 2023, they started to plan for baby. With health concern, they were not expecting to get conceived naturally.
Yet, they not only successfully conceived little Archer, but Mandy also naturally gave birth to the healthy boy in May 2024.

If there's a parallel universe, there could be a version of Mandy and Sean suffering from (mental) health complications, defeated even miserable.
But in this universe, this couple are brave enough to get over one and another hurdle, building their solid life together.

Thank you for choosing TRG in this universe.
Thank you for inspiring so many people.

A little bit of TBW (Throw Back Wednesday) Today.

I hope you still remember this girl!
10 months ago, was her first milestone post.
She lost 21 kg.

Now another 10months just past, marking her 20-month training at TRG,
And she is keep reaping her results!
Total 30.7kg Fat Loss, 22.5% Body Fat Drop. 35.3cm Waist Reduce!

Jess is a legend!

She's sharing her achievement with everyone around her.
Bringing family members on board, changing her own community.

"This place changed my life"
"You are my coach, I will follow what you tell me"
" A day without TRG is a day incomplete"

The profound influence on each individual human being, putting in a larger time/space perspective is the best thing happening @ TRG.

Well done Jess!
What could stop you now?

2024.06.10
Public Holiday, we did a Crossarathon(CrossFit Marathon) WOD
Best day ever!🙌🏼

Shathika: Thanks for pushing me TRG

As an international Phd student, Shathika joined TRG Year 2023.
First obstacle for her is, she needed to walk 20mins to gym.
Consultation day was a warm summer afternoon. She was wearing a big big hat.
I said, hey, you got nothing to lose, since you have already walked here today, why not try to make it happen 3 times a week.

She walked through summer, autumn, then winter.

One morning she called “ I don’t wanna quit gym, but I’m a bit afraid to walk in the winter darkness”
”Do you have a head torch?”
“I actually have!” “I will give it a try, and thanks for pushing me!”

End of 2023, She bought a car.
She said she felt happier, and more free and can take more adventures.

Then start of 2024, we had another catch up
“ I wanna do the 8 week challenge. I wanna start level up with nutrition. I wanna be strong, I wanna reduce body fat”
3 weeks in the challenge, another phone call came through
“I think I wanna quit the challenge. I’m struggling paying my rent, my school fee..living fee..I don’t think can set aside fund for challenge at the moment..”
I told her, if you wanna be a loser, do it. If you really wanna be the version of Shathika that you’ve been dreaming and visioning, you will find way to make it work.”
And she made it work.
End of the 8 week, she's clapping, smiling, laughing, she could not believe what she saw on the screen.

She said”Thanks for pushing me”
Her result in last 16months
(Her base line was 170cm height and 60kg weight)
* 6.5% body fat drop
* 4.8kg Fat Loss
* 1.2kg Muscle Gain
* 4.5cm Waist Reduce

"The push at TRG has changed every little aspect of my life.
Financially, I learned how to manage spending.
Study wise, I become more resilient in my assignments
Daily routine, I’m more disciplined, I would do my weekend meal prep, clean the house, get up early.
Physically, I’m stronger and full of energy, I can do more.
Life wise, I’m more brave and more adventurous.
I obtained a teaching position.
Recently, after some thoughts I’ve decided to get married in June this year."

"It’s hard to express, but my whole life has changed since joining TRG."
“This is the best decision I made since coming to Australia”

Chris: Training at TRG Set Up My New Life Standard

The man in the picture has lost 19.5kg in the past 6 months,19kg of which is fat.
He trains almost every day morning 5:15am session (except on the days traveling for work)
He does not speak much, but he put the work in, he likes to train and push hard.
Even from the start, when he’s 19kg heavier, when he could not catch his breath, he would not make any noise, he would not stop.

His physical transformation is amazing.
Yet his change outside the gym is worth being awed of more.

“ I used to let things slide, nowadays I like to stick to my standard, no macking around. If people don’t accept it, too bad, cause I’m the team leader, I stand by my rules”
“I used to worry about taking kids to gym, now I say we go to gym, I go to gym, and they follow”
“I used to diet and skip meals then binge pizza, pasta, junk food; now every day I prepare my overnight oat, pre-made meal for lunch, dinner always home cook”

This man keeps pushing his standard higher and higher, setting up his new level and leading people around him improve together.
And most magic thing is, when he does that, people respect him, people respect his rules.
That’s what true leader do.

We say training changes your mind.
Physical transformation is mental transformation too.
They are the gold truth.

This weeks 8 Week Challenge Reaper, we are presenting Vanessa!
As a Fly in Fly out engineer, Vanessa been doing CrossFit for over 4 years.
This time, she decided to give TRG 8 week challenge a go.

Her achievement profiles in the past 2 months are:
3.7cm Waist Drop
3.7kg Fat Loss
3.4 Body Fat Reduce

Vanessa loves telling her story from words.
Indulge and enjoy!

Q. What made you decide to give TRG 8 week challenge a go?
A. Short answer Maple talked me into it!!! Haha....well kind of. But serious answer is that over the last few years I'd noticed the weight slowly creeping on, and I’d got to a stage where I wasn’t happy with what I was seeing in the mirror and the way more and more of my clothes were not fitting.

When I finished uni (about 20 years ago), I put on a bit of weight, which I put down to being out of my teen years and that’s just what happens when you become an adult, and also going from being a uni-student, where walking was a very cheap mode of transport (usually carrying 10kg+ of text books) and buying food was a luxury, to having a desk job and being able to afford a car, petrol and food, oh and no longer needing to lug heavy text books with me everywhere I went. Having always been one of those tall, “skinny” kids, I didn't mind this weight gain, especially as it came with developing a few curves.

Fast forward to now, over the years those curves had got more curvier, and I wasn't happy with what I saw in the mirror, the scales were creeping closer and closer to 80kg, which for some reason was a scary number for me, and I didn't like the way I was feeling, with more fat creeping on around my belly and legs. I didn't have any specific numbers to lose, but I knew I wasn’t happy with the increase in body fat that was slowly but surely happening, I wanted to break that slow gradual increase. I'd tried to do things on my own, but without someone holding me accountable I kept putting it off or making excuses to not stick to it.
I've learnt that while I knew what I had to do, I needed someone to keep me accountable, and maybe give me a few tips and tricks along the way.

Q.What are the Biggest changes before and after Challenge
A.My clothes fit better (and some I actually can fit into again).
I'm liking what I see in the mirror more, there are still parts I don't love, but that's only human nature, but all in all, I'm liking it more.
I have more energy, and I've noticed the improvement in what my body can do, things I've always struggled with, like Burpees, I’ve noticed I can actually do, and even do multiples of actual burpees, before they turn into, “somehow get down to the ground and then crawl up into a standing position”.
All in all I'm just feeling better in my body.

Q. As a constant traveller for work, what’s the biggest challenge for you in regards to training and fitness?
A. There’s a few challenges I’ve experienced. Staying consistent with training/exercise is one of them.
With TRG I know I can just turn up to one of the million classes in the timetable and be part of the class, just go with the flow. Turning up is sometimes the hardest part (or more specifically making the decision to turn up). After that it's just do what you're told, and just keep going, until the timer goes.
Being away for work I find it really hard to find the motivation to do something by myself, and being away a few days each week means I have less days to get sessions in at TRG.
Because I fly, it's hard to take pre-made meals with me, so I have to buy my food once I get there, I have a tendency to overestimate how much food is needed for a few days of meals for one person, and then not wanting to waste what I have bought, I would end up eating it all (for which you actually need to put more money and effort to lose, not worthwhile at all).
I also realised that I have no self-control once I open a packet of chocolate, or chips or any other “sometimes” food, so I need to be really mindful of this. Especially when I’m doing shopping before dinner when I’m hungry, if I don’t want myself to eat them I need to not buy them, or only buy small quantities, so when they are gone they are gone, because I’m not going to make it last the three nights I’m away, as good as my intentions are, I’m going to eat it all in one night!!!

Q.And how did you overcome those challenges or make peace with yourself?
A.For training I try to use the days I am home(in Adelaide) to get 3 x CrossFit sessions per week in at TRG .

Nutrition coach Maggie put me onto the Nike Training app, which I've used a couple of times when I’m away and could not get my TRG sessions in, I like that I can choose a time frame (say 10mins, or even 5mins), and other criteria (full body, core, no equipment etc) and then choose a video and just follow it. I have also done workouts Maple has sent me when I reached out for help and advice on the TRG FB group.
I've learnt to listen to my body more, and most of the time when I don't feel like doing anything, and my brain goes into overthinking mode, is when I know I really need to do something and get my body moving, even if it's just going for a walk.
I know I'll feel better if I get my body moving, even if it's in a gentle, non-crossfit way.

For meals I got into the habit of meal planning simple meals that I could cook with basic cooking facilities at my accommodation (usually caravan park cabins), with a bit of flexibility to cater for what was available at the shops when I got in (eg some sort of meat and some sort of salad or veg), I also made a conscious effort to only buy what I needed for those meals, and utilising the “convenience” foods, like the packets of frozen steam-fresh vegies, or the bagged salad kits, saves on prep time and effort and easier to only buy enough for a few meals. I also use the pick and mix to my advantage (if I feel i "need" that sweet treat), you don’t have to fill up the whole scoop, it is possible to only put a handful, or a few sweet treats into those bags!!!

Q.What’s unique about TRG
A.It really is like a family, the coaches care, and there is something magical about those yellow walls and the music blaring out of the speakers, that can make the worries of the outside world disappear, even if it is only for an hour, while you try to work out how to keep breathing, keep count and remember which exercise comes next, and just keep moving until that timer goes off.

Q. What’s the goal for next phase, what’s the goal for next 20 years?
A. Following Maggies advice to deload for the next week or so, so treating myself to a few more treat/"sometimes" foods, and not worrying too much about counting calories, but still maintaining my protein intake.

I'm still hoping to drop a few more percentage of body fat, although this goal might shift, I'm not set on any particular number as such, so I’m going to base this more just how I feel as I go, so I'll continue with what I've been doing for the last couple of weeks, sticking to a daily calorie limit (averaged over the week to allow for those “enjoy life, eat the chocolate” days) and a daily protein goal to maintain muscle mass, and continue to have body scans, maybe monthly, to see if what I'm doing is working, and if not make changes.

In 20 years I hope to still be moving well, and be fit and healthy, it’s scary to think by then I'll be in my 60's, but I want to be one of those people who are still active in their 60’s, 70’s and beyond, not someone who struggles to get out of a chair, or move around, I want to enjoy living life.

Q. What’s one message you wanna share with someone who’s struggling with eating or training right.
A. Reach out, talk to the coaches, or other members, share what you’re struggling with, because you aren't alone and you aren't the only one who has ever had those struggles, you’ll be surprised by what others have been through or are going through, use their experience and knowledge to help you.
Also don't get caught up on the numbers on the scale, focus more on some of those harder to measure things, like how you feel.
For me it's my anxiety levels, and motivation to just do things.....if I'm eating healthy, and my head is healthy, and my body feels healthy, then that is so much better than having the "perfect" body, and having those “perfect” numbers show up on the scales.

Also find what works for you, for me when I feel that weight creeping on I know I need to start tracking my food again (I love MyFitnessPal) because if I don’t I know I will just overindulge without realising how much extra I am actually eating, also I’m a bit of a geek and I like data, so I like being able to see numbers of calories and protein and carbs, is what helps me to find the self-control (well sometimes) to not eat too much of those “sometimes” foods, too often, but that isn’t for everyone, so try new things, and find what works for you, and also find what doesn’t work for you, and acknowledge that that doesn’t work for you, and look for something different that does.

Autumn is the harvest season!
This week we wanna present you our April harvesters’ stories!

Mario:
Biggest change for Mario is he got the “spirit back”.
Mario felt empty when we first met.
“Extremely unhappy, Lost, No spirit in me” were his words.
By end of 8 week, he sent me a picture of humor
“ 8 weeks 2 holes dropped on the belt , too far to go back ”

Mario’s Achievement profile:
⬇️8kg Down
⬇️5.8cm Waist Drop
🥰“Find my Spirit Back”

Stephanie
Her body was under weather and mind was under stress when first time came into TRG.
Her doubt was “ I don’t think I would have the time and strength to get through 3 session a week training”
I don’t think she finally made the decision for 8 week challenge because of me. I think it was TRG who pushed her jump onto this journey.
The TRG community, the TRG vibe, the TRG atmosphere.
Life is still busy, work is still stressful, yet now she comes to train at least 4 times a week. Last week she sprained her ankle and was on moon-boot. This week she’s already back training with coaches’ scaling options.

Stephanie’s achievement profile:
⬇️5kg Down
⬇️7.4cm Waist Drop
⬇️5.3 cm Hip Reduce
💛“Find a way to live happier and healthier”

Veronica and Anemay
They came on a chilly morning. About 20min Late for the first consultation.
“ I wanna get up and train, but I’m struggling, coach, I’m too tired after night shift”
Now, after 2 months, on the days Veronica could not align time with Anemay, she would call friends to pick her up and meet at the gym to train together.
Facebook seldom is about party or drinks anymore, it’s gym buddies and training happiness moments.

Veronica’s Achievement profile:
⬇️5.5% Body Fat Drop (to 24%)
⬇️3.7kg Muscle Gain
⬇️4.2cm Waist Reduce
💪🏼“Training is a must be part in my life now”

Bao
“I’ve been training since I was 18 years old, but this time I’m looking for being coached, and ready to level up with nutrition systematically”
Bao has strong arms, solid quads, yet he’s interested in Toes to Bar and Handstand now.
Super humble, always listen, ready to be corrected, keen to follow, this is the Bao in coaches’ eye.
CrossFit is much more fun. And Eating with a good structure is not difficult either.

Bao’s achievement profile:
⬇️2.7% Body Fat Reduce (to 19.95%)
⬇️3.7kg Weight Loss
⬇️6.2 cm Waist Reduce
🤸🏼“ Fun! Have new things to learn and conquer every day.”

Dewan
“Ramadan will fall into the challenge period” This was my first question.
“ I will make it work” he was gentle yet determined.
This tall and gentle-speaking man seemed might struggle with weight training, but his mind was already solid strong.
“I’ve been working hard for years, it’s time to look after my own health and fitness, to get stronger, to put on muscles”
“ I know it’s gonna be months ahead for ultimate change. Difference is now I have learned the structure of proper nutrition, and how to maintain a good fitness routine. I will keep going”

Dewan’s Achievement profile:
⬇️3% Body Fat Drop (to 22.66%)
⬆️2.7kg Muscle Gain
⬆️5.5cm Bust Size Gain
🏋🏼‍♀️“I wan to and I will keep going”

Anzac Day Sessions!
We never Stop
Only getting Better🤙🏼🤙🏽🤙🏾

TRG 8 week challenge reaper!
Today we are introducing Ina’s journey with you.

After 45 classes at TRG

>Ina developed the habit of hitting gym 3 times a week, and most of time 5:15am early morning.

> Ina did not stop training during Ramadan, the whole month.
She prepared food and shakes before 1st morning session, manage to still fuel her body without burn out.
She said She did not expect being able to do it, as many would stop during the fasting period. But she tried and it worked, and she felt great, and kept going.
“No Excuse Right?” this is her punchline from the first time we meet.

>Ina can fit into some old clothes now.

>Ina can do what she loves, more quality time with family, managing daily chores whilst not being out of breath

> Strength and technique are keep going up. It has given Ina so much more confidence in many ways of her life.

Ina’s 8 week challenge achievement
3kg Drop
2.4% Body Fat Drop
4.7cm Waist Reduce
3.6cm Hip Reduce
She successfully completed her 8 week Challenge Journey with Ramadan 🤙🏼
And She's still going.

TRG Recovery ROOM is NOW Officially Open For BUSINESS!
Thank you for everyone's participation in the past few weeks, we have taken on feedbacks and this is our presentation to you 🙌🏼

Heated Massage Recliner with Normatec Compression Boots are the best COMBO! 👯

If you are a TRG member, our Membership Options Are:
* 1 x Session Per Week = $7
* 2 x Sessions Per Week = $9
* Unlimited Sessions Per Week = $19

If you are keen just to give recovery room a go
Unlimited Sessions Per Week = $29 (open during Business Hour)

Please keep supporting us, and we will keep making this corner an oasis in your training life 🏝️

I love sharing stories of our amazing members to new clients.
One part always bring in the TRG Proud is:
“ Those people you see on the success wall, they did not just stop there, with TRG system and support, they keep going, maintaining results even achieve more results after the challenge!”

At the end of challenge, we like to remind our clients:
“ The challenge is just a start, new habits, new mindset we established in this 8 week will give you a clear direction to keep going without stop. Don’t set up a time limit to your fitness journey”

Tanu is one of the best representatives for our values above.
It’s been 18 months since Tanu started her weight loss journey with TRG, right after 2nd Baby.
In the initial 8 week challenge, she lost 5cm on waist, and retrieved confidence and motivation back into training.
After the 8 week success, life / training did not get easier, with new job, family responsibilities, new obstacles never stop.

However, the tenacious Mum did not give up, in TRG's nurturing environment, she keeps going.
Getting stronger, getting fitter, getting slimmer, getting more glorious.

Remember, TRG is at your start also on your mid ways, in your happy days also on your challenging days.
He never gives up on you. Always, he’s your solid back.

Easter Monday!!💦💦
Getting ready back to it tomorrow 💪🏼🙌🏼💛

Good Friday!🐰🐰🐰

What can we say about this couple, Tony and Jocelyn?
100% Dedication & 100% Trust are probably the best words.

In each initial consultation, we would explain to our clients, the type of people we are looking to get on board for transformation are:

Have to be 100% BUY IN
100% TRUSTING the process and
100% WILLING to do it.

In the past years, we have turned down endless clients based on this standard.

Tony and Jocelyn, represent the clients we wanna work with and fits our community culture.

The initial goal we set up for them is to come 3 sessions a week.
Tony said, at start he did not know at all how to make this happen. But he nodded: ‘Yes, we will work together to make it work.”
Now him and Jocelyn are coming 5 days a week.

Jocelyn had an old shoulder injury, which almost put her off from the journey at first couple of weeks.
“ Why did not give up?”
“ On top of different scaling options which I could work around, I always feel with better energy and can do extra shift after a workout, and most importantly, I got Tony supporting me, he would not allow me to quit”

“Set up goals are important. Goals won’t be achieved, unless YOU put the effort in.And we got coaches' help to learn how to put the effort in the right way.”

What’s the biggest change in this past 8 weeks?
“We got comfortable using scale to measure nutrition for meals now, we can see and have control of what putting into the body day to day.”
“Jocelyn can fit into some old clothes now, and I went to Mr. Mint the other day got a new hole cut on my waist belt”
“ We have not been sick since joined TRG. Before, cold or cough caught on us easily. Eating better, training more regularly boosted our immunity system”

Tony and Jocelyn’s 8 week challenge achievement profile
8/3.6kg Weight Loss
5.3/4.4% Body Fat Loss
8.4/5.2cm Waist Reduce

Marika: Training at TRG Expanded My Life

The biggest change for Marika in the past 2 months is realizing training can be done simple and efficiently.
As an Emergency Department nurse with a young family, her biggest challenge is time and energy level.
Going to gym becomes another chore on top of work and life.
“Yes, I need to do something about my fitness, but I don’t know how to start.”

What has this 8 week changed her?
3.1 cm waist drop
2.5kg weight Reduce
18 point body shape improvement

More significantly is she has found an easy way to blend training in her busy life now.
‘One hour in, one hour out. No need to plan, no need to think about what to do, just show up.’

What has training done for her?
‘Expanding my time and energy: after training in the morning, I can actually get more things done during the day.’
‘Perform better at work.’
‘3 times of training on the a weekly routine is not taxing my time or energy.
It’s expanding it.’

If you are feeling haunted by gym experience, hey, I think we got you right here at TRG 😉