BFT Newcastle

WEEK 5//

Still showing up and chopping away at the volume phase of the block.

Challenge day will be Wednesday for STRENGTH uppers, looking for your 6RM on your fourth and final working set. Using the early sets to build that load up. This will be your Blue Wave Vs. Black Thunder Team challenge, also taking on for our 2nd Studio vs Studio Battle🚀

Big Conditioning sessions lined up with an Aerobic Progression of CardioU and unleashing for your next HIIT progression with a cheeky little AMRAP on Saturday’s H.I.R.T which will include some high volume weights and strength pieces.

Beast Mode final progression up until 12:00pm on Friday and then we clear the floors and welcome back for a Matt Pilates class at 5:30pm.
Matts encouraged 🙏🏻

New Week, New Opportunities. Get some 🧨

MILESTONES//

Not 1, but 2 x 500 Clubbers on the same day in the same session. What are the odds!

Both .colman & have attended over 550 sessions in total across all BFT studios, but today at 5:15am marked 500 sessions at BFT Newy.

Both girls are core members of our community, they uphold all of our values and beliefs on a daily basis, without fail.

Ro, the queen of fun scrubs on a Friday has been nothing short of remarkable across her 500 sessions. Signing on with us of August 2022, she each and every session she has attended has been an absolute joy to be apart of. She has been patient working her way back from injury, and also also made some incredible transformations both in terms of peformance and body composition - we put this down to her enjoyment of training. Never not smiling, or having a laugh or spurring one of her training group along - she brings bright and bubbly to 5:15am. Not one to shy away from a challenge or something difficult, we loved tenacity and determination to get the job done when required. She is an amazing human doing amazing things and we’re so stoked to have her as part of our crew 🩵

Priscilla would easily be one of the most motivated, hardest working and consistent members. Often finishing off a run as she rolls into a talk time, and then absolutely crushing whatever is in front of her, constantly out of her comfort zone and forcing coaches to level up and challenge her on a daily basis with technique, targets or progressed movements. Her presence in sessions forces those around her to level up and achieve things her training wouldn’t think are possible. She is the ultimate team mate and constantly top of the pack on challenge days, never backing down. She is another amazing human in our community that makes up the bones of the studio and couldn’t be happier to have her as part of the team.

Both ladies are absolute pillars of our community, especially the early morning sessions that create and promote a positive training environment and high standard, uplifting everyone around them and lighting up the room each day.

Congratulations Girls 🩵

MILESTONES// 250

What a LINEUP 🌟

A bunch of geniunely lovely ladies who epitomize what is means to be a member of the BFT Newy Crew!

Natty strives for better everyday and is the queen of showing up. Incredibly consistent and always high vibes whenever she trains. No matter the session, no matter the day you can expect her to put her best foot forward and has a red hot go. Not only this is a beacon of community spirit, uplifting and chatting to anyone she crosses paths with, making them feel more confident, capable and supported during each work out.
Barb has made some amazing changes to her overall health and wellbeing since joining with us. Originally the plan was to do the 2 week free trial and try the next gym but she quickly found her home here with us. Smashing PB’s regularly, getting out of her comfort zone, making new friends and providing plenty of banter along the way. Incredibly dedicated to her training, she has close to 300 sessions with other BFT studios she has attended while away on work or holidays. It’s been amazing to watch her grow and shine with us.
Caitlin flyes under the radar as the hardest worker in the room more often than not. No fuss, just head down with an incredible work ethic. She makes cardio look effortless at the top of most of our challenge day leaderboards and has built her strength significantly, all whilst doing it with a big smile and being super friendly to coaches and members alike. What we love most is her ability to show up despite tough working rosters, studying her masters and also pushing partner Chris harder than we could! She is a absolute gem in our community with over 300 collected sessions across the BFT Network.

Lucee the Firthantor. Talks the talk and walks the walk. She is dynamite in every sense of the word and after a brief hiatus juggling life, she is back and chalked up her 250th session with us. A former challenge winner, she knows what it takes to get the job done. She shows up, she trains hard but she always has a good time while she does it. Up for a chat with anyone and we love that she makes everyone feel welcome and get out of their comfort zones.

An impressive bunch 🩵

WEEK 4//

A blockbuster week ahead. Expect some tough sessions and plenty of progress 🤘🏼

High octane start to the week with BEAST MODE on Monday before climbing the SUMMIT Wednesday and a all guns blazing for Friday’s HIIT session.

Tuesday we welcome HYPER back, with a lower focus targeting all things hyper trophy, anti-rotation and uni-lateral work. Thursdays STRENGTH will include our main lift, Barbell Bench Press.

Saturday sees the second progression of our machineless STRENGTH ENDURANCE. Progressing a couple of our movements from last time.

Yoga on Sunday with the great man, to kickstart your Sunday with some recovery flows and breath work, in studio at 8:00am.

Finally, Challengers this week were hanging out for your Wave Vs Thunder Challenge. Max Time accumulated over the week for a dead hand before or after sessions 🤘🏼

Book in, Hook in.

We’ve said it before & we’ll say it again, Saturdays are our day!

Over 100 people turning up and starting their Saturday with some hard yakka. Plenty of effort, plenty of energy and as always, the vibes were sky high!

As we move into Week 4 of the block, we want to continue to show up and give our best effort, whatever that may be. It’s not easy, but it’s worth it - trust the process and the results will come.

Congratulations to for taking out the Gold medal challenge - 38% to 35, taking a 1-0 lead in the superior studio battle!

Black Thunder⚡️ get the W over the Blue Wave 🌊
45 to 40 , bringing the game score to 1-1 🙏🏻

📷

Credit where credit is due and today we want to give credit to the 9:30am Crew.

Shift workers, Mums & Bubs, Small Business Owners, Hospitality workers and the like all coming together, day in day out to become the best version of themselves, lead by the lads & .

The vibes are high, the effort is strong and sense of togetherness and community are unmatched with these legends.

Members from all works of life, supporting each other, helping each other with kids, allowing themselves 1 hour a day to get in and do something for themselves and make daily movement a non-negotiable amongst the chaos 🩵

LUNCH & LEARN // Quick ‘n’ Ez Lunch Ideas

Eating the right food to suit your goals doesn’t need to be overwhelming.

If you’re stuck for time, or need something easy - have a swipe and see some simple ideas that covers all bases and will give you a decent serving of the big 3 macronutrients, Carbs/Fats & Protein.

For serving sizes, we recommend⬇️
Protein & Carbsx a fist sized portion females, and 2 fist fulls for males.

Fats - A thumb sized portion for females, & 2 thumbs for males.

Depending on your goals, calorie targets - this may change however if you want to keep it simple and quick - give this a go.

Remember, food is fuel - so eat what makes you feel good, but make sure it’s the appropriate amount for your overall daily activity + inline with your goals.

Let us know your best quick and easy meal in the comments 👏🏼

We had nothing to post tonight, so we made some memes.

END OF YEAR PARTY ANNOUNCEMENT ‼️

Members & Plus Ones, You are all invited to the party of the year, the BFT Newcastle Christmas & End of 8WC Party on Saturday, December 14th at The Newcastle Surf Life Saving Club

Kicking off at 6:00pm and formalities wrapping up at 10:00pm.

Tickets are $50 per person and +1’s are more than welcome to attend, they will just need to purchase a ticket via the BFT Booking App (or you can purchase one for them).

Included in your ticket price will be ⬇️
🍻3 Drink Tokens
🍔Catering
🎸Live Music from our very own Member, Louis Abdell & his band, SlowVerb plus a LIVE DJ SET from his band partner from 8-10pm
✨immaculate vibes✨

We will be presenting our Challenge Winners + End of Year Awards including
⭐️Member of the Year
⭐️Community Spirit Award
⭐️Most Improved
⭐️Most Gold Medals
+ a few other surprises.

We hope to see you as many of you there as possible and celebrate what has been another mammoth year for the studio 🩵

Any special dietary requests, or questions - please reach out!

WEEK 3 // VOLUME PHASE

Get ready to level up as we head into week 3. Couldn’t be prouder of the effort shown already within our four walls!

Upper PUMP to kickstart the week, giving the legs a well deserved break after a big backend of Week 2. Plenty of Volume to get through and isolated movements.

CardioU HIIT for your Tuesday. Looking for short sharp shifts on intensity. Trust us when we say recovery will be your best friend today.

Lower STRENGTH on Wednesday sees us shift our intensity and start to lift heavier as we get more confident and comfortable with our main lifts.

Thursdays SUMMIT will still follow our team based approached. Get comfortable with the uncomfortable today.

BALANCED makes a welcome return on Friday to reset and recover after a mammoth few days. A mobility focus to enhance our big stuff!

Saturday SHRED is back for a mixed body edition. Half weights, half cardio. The perfect way to start your weekend!

Thursday we have Run Club, this time at the track. Working on our speed from 6:00am

Sunday Social at Mt Tomaree for a 7:00am start, up the mount and a coffee to follow, of course 🤗

Heaps on and another opportunity to keep moving that needle forward! Want in? 14 days for $14 available now 😤

An absolutely heaving morning here at 257 Hunter St.

Suns our, Guns Out and even more special it was the great man & coach ’s birthday. Although he kept it very very quiet.

2 weeks in the book for our challengers and moving into a new phase of the training block come Monday, where we push into more volume and greater intensities.

Get those feet up, enjoy the sunshine and make good choices 🫡

8WC MINI CHALLENGE SCHEDULE//

The battle continues for our Blue Wave & Black Thunder challengers!

A vicious rivalry between the 2 8WC teams that always brings a sense of competitiveness to each and every training session.

Who will get their name on the shield this time around? Will Blue Wave make it a 3-peat or can Thunder get redemption?

Not only do we have an in studio comp, we will be going head to head with our neighbors for Weeks 3,5 & 7 in a 3-game series to find the superior studio. East vs West - a battle for the ages 😤

MILESTONES//

The lesser known, 4th Hemsworth brother - Oli has been an integral part in setting the tone and dynamic for the 5:15am crew. Always one of the hardest workers in the room, going about his business chipping away quietly but not without a lack of effort. Just over 12 months ago, shattering his ankle in a motorbike accident - he has been diligent and patient with his rehab and training, recently getting back to full capacity, evening managing a 2.5k run over the weekend. He is a great role model to his family and has become a great mate to many of the coaches.

Gem is another one of those quieter achievers who has been chipping away consistently with us for just over a year now and has become such a core member of our crew with her community spirit and always uplifting others, backing her training partners in to achieve hard things whilst also giving them a redhot crack herself. Never without a big smile, or something positive to say but the odd eye roll here or there - she’s always in there having a crack! On ya Gem.

Lukey hasn’t left any stone unturned his 100 sessions, absolutely ripping and tearing in every.single.session. Often leaving looking like he’s been sitting under a shower, there’s no doubt about his work ethic or ability to get uncomfortable. Not only does he work hard in the gym, pushing his limits, he is a great training partner and also genuinely great fella. Always interested in what you have to say, asking questions and engaging in meaningful conversations. We’ve really enjoyed seeing Lukey grow and develop his strength and conditioning and becoming a core more of the small, but mighty 7:15 crew

VICSTA. Where do we even start. Maybe we start with her completing her first every HYROX, or completing 75 hard, or signing up for her first ever half marathon, or maybe getting her first ever box jump. All within 100 sessions with us. She epitomizes what is means to keep showing up and getting it done. She might complain from time to time about it, but she never backs down. Always energetic, and inspirational with a want to learn and be better than yesterday. Couldn’t be prouder of how far she has come in such a short time!

🩵🩵🩵

WEEK 2 //

Foundations have been laid, goals have been set and now it’s time to build and execute.

Week 2 see’s the return of STRENGTH ENDURANCE and a similar class structure with conditioning days Monday, Wednesday and Friday and Resistance training days on Tuesday and Thursday.

We get our first look at the Barbell Bench Press in Tuesdays STRENGTH, looking to increase confidence and competency with the lift.

Wednesdays HIIT session will be our first official Blue Wave vs Black Thunder Team Challenge. Looking for total calories combined on your final 25 second all out effort. The winning team will get a point for their team and a random winner will be selected for a $50 voucher who have kindly sponsored the day.

The great and powerful will join us Sunday Morning in the studio at 8:00am to run you through a recovery flow Yoga session. All welcome and encouraged to tag along.

Ripping week ahead, let’s advance & keep moving that needle forward to a better version of ourselves.

Need that little bit of extra motivation before the end of the year? Maybe a new training environment might be just what you need - join us for 14 days for $14 and finish the year strong 🤌🏻

FEATURE FRIDAY // TAM

Feature Friday shines a light on those in are community who show up with a good attitude, displays relentless consistent and their best effort each and every session.

Tam epitomizes this as one of our quiet achievers, As a working mum, with an army of kids, Tam is flat stick every day, but she will rarely make an excuse to not train and or train hard.

We have watched her go from strength to strength, chipping away at becoming the best version of herself as well as be a solid role model and positive influence on her family.

We’re stoked to have her as part of our community and a thrilled we can set up her with a recovery pack so she can treat herself to a bit of P & Q.

WHY DO YOU TRAIN?
“I train because it’s way for me to reset mentally and to stay physically active. Im in a busy stage in my life juggling work and three young kids so training is the one thing that I really enjoying doing for myself.”

Cultivate provide their members with an amazing space that allows users a place to rest, recover and grow through a variety of different services. We’re incredibly grateful to have them on board and collaborate with us 🩵

NEW COACH // Liam Tutty

We are stoked to announce our latest member to the coaching team, Liam.

“Originally from Canberra, I decided to move to Newcastle a few years ago, seeking for a change in scenery and the chance to embrace a more relaxed and coastal lifestyle. Since moving up here, I am really enjoying the lifestyle I have created, including balancing work as an exercise physiologist, playing AFL for City, training, and attempting to surf..lol”

▶️What’s your experience in the fitness industry?
I have a diverse background in the fitness industry, primarily working as an Exercise Physiologist with a mobile company. This role has offered me the opportunity to work with a variety of clients, helping them overcome injuries and improve their overall health”

▶️What makes you want to coach?
My desire to become a coach stems from my passion for helping others achieve their goals. Being a coach gives me the opportunity to support individuals in their journeys, guiding them through challenges and celebrating their successes. I believe that everyone has the potential to improve their health and fitness, and I am excited to be a part of that process”

▶️What are you going to bring to the BFT Newy floor?
“I’m excited to bring my enthusiasm, knowledge, energy and experience to the community. My background in exercise physiology allows me to provide personalised guidance and support, particularly for members dealing with injuries or specific challenges. I’m here to inspire and empower everyone on their fitness journey, and I can’t wait to support you all on your fitness journeys!“

We can’t wait for Liam to share his energy and passion for your progress as well his extensive knowledge with you all on the gym floor!

LEARN A LITTLE// ELECTROLYTES 💦

A bit of a buzz word in the industry at the moment, and definitely more than just a blue Powerade to cure the hangover, Electrolytes a very important part in peak human performance and daily functioning.

They are essential for maintaining the body’s balance of fluid whilst ensuring proper muscle and nerve function.

The help with hydration, increasing performance in the gym and endurance events such as running, as well as stabilizing blood pressure.

When you sweat (we all do), you lose important electrolytes like sodium, potassium and magnesium- by incorporating electrolytes into your post workout or daily routine, you will go a long way to improving recovery, performance in session, avoid cramping and the onset of fatigue.

NEW BLOCK // OCT 7 - DEC 1

Giddy up! After some impressive lifting and transformation in our last 9 week BENCHMARK block, we shift our focus to a more conditioning focused block with some decent strength and hypertrophy pieces. Perfect for all you hybrids 🫡

Our main lifts will be Conventional Barbell Deadlift & Barbell Flat Bench Press with sessions like HYPER, PUMP, BALANCED, H.I.R.T acting as complimentary sessions to enhance your performance in these 2 lifts.

With CREWFIT & XTX on ice until the next block, we see SUMMIT will take a more teams based approach and STRENGTH ENDURANCE will take a more metabolic conditioning style.

Run Club, Yoga & Pilates all are on the agenda so stay tuned for dates and details.

Week 1 sets the tone for the rest of the block, so do what you need to do to prepare and be ready to launch into the best 8 weeks of the year yet. It’s time to lock in and level up 🚀

DATE SAVERS//

2 and bit months left of 2024 and no sign of us slowing down 🚀

Get your diaries (or google calenders) and set your selves up for a big end of year.

A little something for everyone, from Yoga & Pilates in studio to sometime in nature with a hike up Mt Tomaree & a few events outside of the gym our crew have been training hard for, such as the FERNLEIGH15 & Spark Hellmore Sprint Triathlon.

Intial scans for our challengers and initial testing to take place in the coming days!

Excited is a understatement. Let’s Go 🔥

MILESTONES// 100

Welcome to triple figures, you absolute legends!

Charlee lights up the room everytime she waltzes into the studio. Never not smiling, never not having a crack at the task in front of her. She has worked incredibly hard to gain strength and improve her fitness after a bit of time away from training. Not one to take herself to seriously, there’s always time for a laugh while Charlee’s around which is contagious around the studio. Couldn’t be happier to have her as part of the crew.

You find many more determined, hardworking or spirited than Grace. A warrior in every sense of the word. Attacking every session with intent and purpose. She forces those around her to push their limits and will be the first one to support them to get it done and celebrate with them if they achieve it. Despite a couple of injury set backs, forcing her to withdraw from a dream HYROX event, she hasn’t let anything slow her down, improvising/adapting and overcoming all sorts of adversity to become the best version of herself. She makes our job as coaches easy, taking feedback on board and forcing us to level up too as she continues to push her boundaries and go further.

Robbie has been ticking away at his 100 sessions for a little while now, the tip of the iceberg along his fitness journey. After a mind blowing transformation before walking through our doors, we have seen Robbie continue to grow in both confidence and ability. Always up for a chat, always interested in how you’re going and making easy connections with his training partners, he is an understated member of our community with his big smile and bubbly personality. Showing plenty of determination, resilience and consistency and being rewarded for his efforts with mega improvements to strength and conditioning.

A massive congratulations to these guys! Keep up the great work team.

WEEK 9// FINAL WEEK ‼️

Lock & Load. 8 weeks of persistence, hard training and resilience has come down to this.

Monday & Wednesday we RETEST your 5RM for both Military Press & Barbell Back Squat. If that’s not for you, we have a STRENGTH session running side by side so you can get your fix in.

Tuesday we climb the SUMMIT one final time. Grinding away at those 80-89% Heart Rates.

Thursday we pull back and give the body a chance to reset with BALANCED ahead of 2 mammoth sessions to round the week.

Friday POWER is back for its final instalment for the block. Lift Heavy, Move Fast.

Saturday we finish the block of with an hour long CardioU. Fuel up before this one, will test you physically and mentally!

Scans starting Friday for those on the TRANSFORM 8WC, so have a read over the ideal scanning conditions and book into your chosen time slot!

Still keen to sign up for our LAST 8WC of the year, there’s still time. Head to the BFT Booking App and activate your pass! Early Bird Pricing closing at 12:00pm TODAY ⏰

WEEK 8 / 9

Lock & Load for Week 8 of the block.

Going to be a belter 🔥

8WC GIVEAWAY //

Want free entry into our final 8-Week Challenge of the year? Well go on then, like this post and tag 2 of your challenge buddies!

You will get your choice of challenge, Transform or Perform & there will be 1 slot for a current BFT Newy member and a non-existing member.

Entries Close Saturday 28th September & The Winner will be announced Monday the 30th September - 7 days ahead of the challenge starting 🚀

If you have already signed up and want to enter, you still can and we will refund your rego fee if you are the lucky winner!

Early bird Pricing still available via the BFT Booking App. Make sure to activate your pass before it’s too late!

Happy Tagging & Good Luck 👊🏻