BFT Tauriko

Congrats to these two amazing people!!


and are our two GLOBAL NOMINEES.

This means they had the best results out of everyone that entered the global comeptition. Their names will go forward to compete against the other nominees for the 10k prize.


To qualify for the global competition you need to have

• Taken before and after photos and loaded them into your app.

• Accepted your photos to be shared and used for marketing.


Our STUDIO WINNERS will be announced at prize giving during our challenge party, along with our other sub category winners 🥇

⚠️⚠️⚠️ SCANS ⚠️⚠️⚠️

You lose what you don’t need.
For 95% of us this is true.
If you are eating healthy, eating enough, and coming to classes (essentially doing an eight week challenge), your body will adjust as needed in order to be faster, stronger, healthier.
This may mean you lose fat, lose muscle, gain fat, gain muscle. All of these can be good and bad depending on the conditions. Let’s just touch on the muscle loss thing for now.
When you ‘lose muscle’ it’s not a bad thing, you probably didn’t need it or use it anyway…
Think of your muscles like a bunch of pulleys.
Your body uses the pulleys to move.
Your body only uses the amount of pulleys required to complete the task, it also reinforces and upgrades those pulleys so they work better.
If your body has a bunch of pulleys sitting around doing nothing then they are as useful as the fat sitting around doing nothing, so it gets ride of the fat and unused pulleys in order to make your body lighter, faster, more efficient.
Once your body is using all the pulleys optimally it will then add more pulleys if needed to increase load (usable muscle gets bigger).
So in the challenge, while we place points on muscle gain, we do this because it offsets the points for fat loss not because it’s something that everyone should be achieving every challenge.
There are five data points I like to look at during a challenge.
- how you are looking in the mirror,
- how clothes fit,
- how your class performance is (are you fitter or stronger),
- what’s your fat loss reading,
- what’s your muscle gain reading.
You very rarely will hit all five data points, if you do great!
But aim to hit 3-4 out of 5 with performance being your main one to consistently increase.
If you are losing muscle but feeling better, lifting more (or the same), if your cardio classes are more intense, then you have lost muscle you never needed in the first place. And this is a good thing!
Focus on performance first, look and feel second, and then your third goal can be either putting on muscle or losing fat, BUT NOT BOTH.

The Hyrox season and challenge season are off to a great start!

Extending our family

Foundation Clinic is partnered up with BFT Tauriko 🤩🙌🔥

We are excited to be partnered up with the team over at BFT Tauriko!
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BFT members receive FREE initial ACC consults to help with those little aches & pains to make sure everyone can keep training 🙌
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Different Training. High Energy. Good Vibes. That is what they are all about over at BFT!

Week 8 ✅

Hello my little Shredders

Huge congrats on completing the 8-Week Summer Shred! 🎉 Now, let's dive into life after the grind.

Balancing the habits we have built in the challenge and now adapting some of our old routines is a tricking one. Together as a team we can do it.

When talking about food we want to continue enjoying the good stuff, but it’s all about balance. ‘Food is fuel’ is my mindset. Following that 80/20 split is important for gym growth and keeping that balance. Getting 80% on track and 20% indulging in the goodies. With our massive recipe list, your weekly meal prep will continue to be smooth sailing. Especially now we have built those habits. Continue to learn about what foods work for you with your families and training styles. Make it simple, make it easy, make it fun.

Socializing is a big deal, right? Get your buddies in on the fitness plans. Plan some awesome, active hangouts with people sharing your goals. It's like hitting two birds with one stone, bonding and burning calories! Who doesn’t love an outdoor walk or sport on the beach. Keep your friends active and engaged with your movement goals. Our friends at BFT understand!

Gym time is key. Keep that consistency alive. Keep hustling and working on yourself. Let the learning and growing continue in the most kick-butt way possible. After all, BFT is all about being Different and Better.

So, here's to soaking in those victories, munching on some treats, chilling with your crew, and keeping those workouts as real as it gets. Let's kick off an epic summer, starting with our boat party.

A few treaties won’t ruin the gains we have made so don’t let the fun push you overboard 🛥️ 😂. Let’s keep the gains continuing and let’s see what the new year brings us all. 🌟

Week 7 ✅

This week's trainers chat is focussed on gratitude. Gratitude extends further than just appreciating and recognizing the physical gains you or others have achieved. Gratitude serves as a reminder that every step, every win, every setback is a part of something bigger, your own personal development and resilience. 

Be grateful to be on this fitness journey with others, being able to share your challenges and successes and having a support system of people that you can lean on. This shared sense of gratitude creates an amazing environment filled with support, encouragement and motivation.

Mindset is an important tool used by many, having a positive mindset when approaching exercise can positively impact your hauora (wellbeing). Instead of coming into class with the mindset of this is just something that you have to do, that there is no point, nothing is changing. Try coming in with a mindset of self-care, an opportunity to clear your mind and turn off  any stresses that you may have. This is your time to be able to switch off and just be you.

If you're not grateful for what you currently have then you will never be satisfied with where you are or what you have achieved. Yes we will always want more, to be better and to achieve more, but be grateful for the journey you have been on. Everyone's journey is different, recognise that and be grateful for your own growth, mentally and physically.  

So let’s focus this week on being grateful for our bodies, pushing to change your mindset towards a more positive space. 

A few things you could try this week:

* Creating a positive mindset e.g reflect on your journey, find your “why” what motivates you or change your attitude towards exercise
* Self affirmations e.g “I have the strength to achieve my goals” “I am committed to become the best version of myself” it can be any phrases that resonates with you.
* Giving your body rest and recovery when it needs it e.g cold plunges, saunas, walks.

Week 6 ✅

Confidence and Confident as outlined in the dictionary:

The feeling or belief that one can have faith in or rely on someone or something.
"we had every confidence in the staff".

Feeling or showing confidence in oneself or one's abilities or qualities.
"we require outgoing, confident people able to approach large groups".

Feeling or showing certainty about something.
"this time they're confident of a happy ending".

How many of us in the gym can honestly say we are confident? And we have confidence?
The first part of changing your life in the gym and in other areas is by changing your mentality around this.
In Business, in life and in any situation I ask myself “FOR WHAT PURPOSE?” and “WHATS THE WORST THAT CAN HAPPEN?”
The answer in every case when you really think about it is the worst that can ever happen is someone can say NO or you try something and FAIL!!!!! Learn to accept failure as a positive word and treat it as a not yet as opposed to an I cant do it.
When it comes to Box Jumps or Pull Ups or Increasing Weights take the plunger give it a go.
FOR WHAT PURPOSE = to get fitter faster stronger better
WHATS THE WORST THAT CAN HAPPEN = You can fail but keep going until you get it.
And once you get it the first time, once will become twice it will then become a behaviour and as a practiced behaviour it will become heavier and higher and your confidence in your own ability to do this will grow and you will become confident in your abilities.
Do not worry about anyone else in the gym or in life they are on their own journeys with their own goals, if your worrying about them you are forgetting about the most important thing YOU.
Always give it a go if a trainer asks you to listen to them they know what they are talking about and if you don’t get it the first time they will give you tips and pointers and continue to help you until you get it, never say no and watch how quickly you grow in your confidence and in being confident.

In our 8-week challenge, it's crucial to recognize the significance of recovery. While the hustle and hard work is vital, recovery plays an equally essential role in our journey to success.

Think of recovery as the bridge that takes us from one intense workout to the next. It's the time our bodies need to repair and grow stronger, ensuring that we can continue pushing our limits with each passing day.

But it's not just about short-term gains; recovery sets the stage for long-term benefits. Here's how:

Muscle Repair and Growth: During recovery, our muscles heal and become stronger. This not only helps us perform better in the next workout but also supports our overall fitness progress.

Injury Prevention: Adequate rest reduces the risk of injuries, allowing us to stay consistent and injury-free throughout the challenge.

Mental Well-being: Recovery time gives us a chance to rest our minds, reducing stress and helping us maintain a positive attitude throughout the challenge.

Energy Replenishment: It refuels our energy stores, ensuring we have the stamina for all our workouts and daily activities.

Long-Term Commitment: By emphasizing recovery, we're more likely to sustain our fitness journey well beyond the 8-week challenge.

So, let's remember that rest is just as essential as the hard work. Embrace recovery, listen to your body, and you'll reap the benefits not only in the short term but also in the long run. It's all part of the path to a healthier, fitter, and happier you! 💪🧘‍♀️🏃‍♂️

The man, the myth, the claves!

We are overjoyed to share the fantastic news – smashed Fortress CrossFit event on the weekend and came out top of the podium. 🥇🏆

What an absolute weapon 💪🏼. We couldn’t be prouder to support our amazing coaches achievements. Lucky to have you apart of our team and inspiring us daily to push ourselves to our limits.

Join us in celebrating this incredible achievement and let's continue to support Tipa on his journey to even greater heights! 💯👏

Week 4 ✅(slightly delayed) 😅

Yooo sup people;

This week the trainers Tip is about hydration.

This relates to ALL hydration throughout the day pre, during and POST exercise.

Often people overlook and understimate how much they should be drinking.

Minimum we should be look at 6-8 cups of water a day NOT INCLUDING EXERCISE ALLOWANCE. Studies have shown that 1% drop in hydration can equate to as much as a 12% drop in productivity. So this will impact you in and outside the gym.

Dehydration can come in a lot of forms ranging from; reduction in blood volume, decreased sweat rate, decreased cardiac output and an increase rate of muscle glycogen used (stored energy), so the importance of your hydration and water intake goes from COGNITIVE FUNCTION AT WORK… all the way into your workout time and goal chasing.

Exercise performance is impacted with as little as. 2% drop in hydration, losses of over 5% of Body weight can decrease work capacity by 30%.

So for you guys out there that say ‘I’m not thirsty’ nows the time to set those mini goals for water consumption.

Males aim for around 3-3.5L
Females set your eyes on 2.4-2.8L

So drink up, sip throughout the day. Get yourself a reusable drink bottle.

Water is far more important to performance than you really think!!

Week 3 ✅

Consistency

We all rely on motivation to get us started, but consistency is what will keep you going. Small consistent actions lead to big results. Consistency comes down to a reflection of how much you actually care about the results you say you want. It’s not about working out for hours every day or doing intense workouts seven days a week. It’s about showing up and putting in effort every day.

Consistency looks different for everyone, there is no one size fits all. Doesn’t have to be a BFT session every day, it could simply be a 30 minute walk. It’s all about being consistent in your efforts.

To maintain consistency it’s important to set achievable goals so we can track our progress.
Celebrate the small wins along the way! The PB’s, the weight shift, the way you feel or clothes fit, the bicep popping.

Consistency is also better with a friend, your accountability buddy who can who can support and encourage you

If you are struggling as to what consistency looks like to you - have a chat with our trainers!

Consistency over motivation ALWAYS.

Week 2 ✅

Accountability plays a pivotal role in achieving fitness and health goals. It involves taking ownership of your actions, staying committed to your objectives, and being responsible for the outcomes. Here are practical ways to implement accountability in reaching your fitness and health goals:

Set Clear, Specific Goals: Define your fitness and health objectives in a precise and measurable manner. For instance, instead of a vague goal like "getting fit," aim for "losing 4kgs in two months" or "putting on 4kgs of muscle in by the end of the challenge."

Create a Detailed Plan: Develop a structured plan that outlines the steps you need to take to achieve your goals. This could include workout routines, meal plans, and a schedule for physical activities.

Track Your Progress: Keep a record of your workouts, measurements, and dietary choices. This could be done through a fitness journal, a smartphone app, or the BFT app.

Utilize Technology: Leverage fitness apps and wearable devices to monitor your progress, set reminders, and receive motivational messages. Interreact with our group chats and during our studio activities.

Establish a Routine: Consistency is key. Make exercise and healthy eating habits a regular part of your daily or weekly schedule.

Set Milestones: Break down your long-term goals into smaller, achievable milestones. Celebrate each milestone as it brings you closer to your ultimate objective. What is your ultimate goal, define that and work backwards from there till you reach your start point.

Get a Workout Partner or Trainer: Having a workout buddy or a trainer can provide external accountability. You're more likely to show up and give your best when someone is expecting you. We are lucky, with BFT we get to work out with friends and have trainers helping us along the way.

Practice Self-Reflection: Regularly evaluate your progress. Celebrate your successes and identify areas where you might need to adjust your approach.

Seek Expert Guidance: Come and chat to us for advice and feedback. We will help you and we will tell you the truth, if you’re not sticking to the plan we will let you know.

Hold Yourself Accountable for Setbacks: Accept that setbacks are a natural part of any journey towards fitness and health. Instead of becoming discouraged, view them as opportunities to learn and grow.

Stay Positive and Patient: Consistent progress may not always be immediately visible. Stay positive, be patient, and trust the process.

Prioritize Rest and Recovery: Recognize the importance of rest days and sufficient sleep in supporting your fitness and health goals.

Adjust Goals as Needed: Be flexible and willing to modify your goals if circumstances change or if you realize that your original objectives need adjustment.
Remember, accountability is a dynamic process that requires ongoing commitment and self-reflection. By taking ownership of your fitness and health journey, you empower yourself to make positive, lasting changes.

Week Four Check In.
-A MUST READ-
How has everyone found the first half?
By now you should be starting to feel better, workouts should feel better, and clothes should be fitting a little differently.
It’s at about this stage in any challenge or diet when people start to stress a little because they feel like it’s not really working. More often than not it is working and you just need to trust the process and keep moving forward.
If for some reason things aren’t changing, here are a few things to check and tick off before panicking and jumping ship to another diet.
1)
- Are you REALLY following your plan? (Read that again 😆) So many people swear they are following the plan perfectly, but they neglect to count the sneaky drive-through the other night, or the constant nibbles as they walk past the kids of BF/GFs treats, or the picking at foods while the cook their carefully macro counted meal. Any food you eat needs to be noted down and YOU need to be accountable for all of it.
2)
- Are you making the most of your workouts? Any exercise is great, and coming along to class is always better than not coming. HOWEVER, if you have goals of losing weight or building muscle you need to step it up and work your butt off (literally).
During the cardio and HIIT class you should be pushing as hard as you can every set and not leaving anything for later. During the weights sessions you should be trying to lift heavier every day, max out your sets and work till failure. Make the most of your workouts, coming to class and giving 50% will show in your results.
3)
- Are your goals unrealistic? Remember that small changes over time end up being large permanent changes in your life. Don’t rush the process and don’t take shortcuts. Over an eight week challenge if you lose 4kg that’s successful, I know it’s not a dramatic change but that’s reality, your body changes slowly and you are undoing years of work in weeks. So take it slow, each challenge will bring you a little closer.
4)
- How stressed are you? This is one of the hardest factors to control. We all have such a fast paced lives. Work, kids, friends, sport, exercise, staying up late, getting up early, the list goes on. Whether it’s good stress or bad stress it’s still stress. When your body is constantly under load it will hold on to any energy it has incase it needs it.
Energy stored equals fat stored. Try finding a quiet, dark space and laying there in peace for five minutes a day, or listen to a free meditation on YouTube for 5min. Taking this small bit of time for yourself will make all the difference. Drop the stress and watch the weight fall off you (note, stress can also work in reverse of this if you’re trying to put weight on).
5)
- How do you know you haven’t changed? Have you done a midway bodyscan? Have you written down the weights you were lifting at the start of the challenge? Have you looked back on your heart rate monitor at previous workouts and seen your intensity increase or calories burned?
All these are measurements that will tell you if you are changing or not. YOU will never see your own changes, listen to what others tell you, scan in and compare results, take note of your workouts.
There’s a lot more we could talk about but I’m going to leave it there for now. Check over these points and if you believe you have them all covered and you’re still not changing check over the list a second time and this time do it honestly 😄.
Be your own toughest critic, look at yourself in the mirror and be honest with yourself. At the end of the day it’s YOU VS YOU, and the effort you put in will reflect your results.
NOW, if you have gone over my little list and have been 100% honest with yourself and you’re not happy, this is when it’s time to come and have chat 😊 I love going over your results with you and breaking them down. Not everyone is the same so sometimes we need to change things to better suit YOU.
Give me a message or come in and chat in the studio and we’ll find time to build a plan for the next four and a half weeks…. It’s not too late!

Week One ✅

Goal setting is an important component of a successful fitness journey, especially during the 8 Week Challenge. It provides a clear sense of direction, motivation, and a purpose to your fitness aspirations. Whether your aim is to shed a specific amount of weight, enhance your strength, conquer a particular running distance, or achieve a desired body composition, outlining these objectives helps you track your progress and maintain your commitment throughout the challenge. Furthermore, by breaking your overall goal into smaller, more attainable milestones, you can experience a continuous sense of achievement. This boosts self-confidence and cultivates a positive mindset, not only enhancing physical performance but also contributing significantly to your mental and emotional well-being. Ultimately, goal setting is the base of this 8 Week Summer Shred.

Think about that exhilarating feeling of hitting a cardio target or adding that tiny bit of weight to your squat. The joy of reaching or even surpassing a goal you once thought was unattainable, and that cheeky smile you give your coach when you’ve achieved it. We want you to experience that same sense of success during the 8 Week Challenge. Set your goals, wear that cheeky smile, and stride confidently into that summer sun.

Remember, every step you take, no matter how small, is a stride toward your ultimate success. Embrace the process and savour the journey as you work towards a healthier, fitter, and more confident you.

Your trainers are here to support you the whole way. We will be posting words of wisdom here each week to keep you motivated and provide you with our advice along your journey. Let’s smash out this first week team and create changes to your life.

8 WEEK SUMMER SHRED MODE ACTIVATE!
☀️ 🏝️ 🌊 👙 💪🏼 🏃‍♀️ 🏃‍♂️ 🎉 🛥️

We love our members and we want to give them every chance possible to come in and exercise with us.

It’s hard being a new mum or dad so we are offering FREE child minding at some of our classes during the week so you can spend an hour focusing on you and getting fitter and healthier for your family 🥰

Be around other new parents who want to exercise, network, make friends, theres even mum coffee dates after class 👏👏

If you’re stuck with no time to exercise, PM us and we can help you out.

Our Global Nominees parr and 👏👏👏 well done!

Adam and Kat both did amazing in there eighth week challenge results.

Congrats to all our members, we had so many amazing results it was really hard to pick two representatives to move into the global challenge.

Our Studio competition is run slightly different to the global competition. This means more of our members get a chance to participate and compete for our studio prizes 🥰

Our studio WINNERS for the studio challenge competition will be announced at our MID WINTER CHRISTMAS PARTY this Saturday! 🥳

Rest is super important when you are trying to build strength. If your nervous system is fatigued then it doesn’t matter how recovered you think your muscles are you can’t send strong enough messages to fire your muscles to lift heavy weight.

Real strength isn’t about pumping up the muscles or getting the heart rate going, it’s about the message you’re brain sends to your muscles, and how hard your muscle can contract at that instant.

For most beginners, 5 minutes is more than enough. You can probably get away with 2 minutes of rest.

This is because your body is still learning how to contract stronger in order to lift more, you already have the muscle fibers there to lift a hell of a lot of weight you just can’t fire them strong enough to use all that muscle.

This is what we call ‘beginner gains’ where you make huge jumps in your strength in the first 6-8months and then all of a sudden you start slowing down and it feels like you’re not making any progress… welcome to the next level of training 😆💪

If you’ve been doing strength with us for six months or more you should be resting as long as possible between sets and really pushing the load.

So, when you’re in a strength class, if you’re serious about gaining strength then add more weight to the bar and REST when we tell you to rest 😊 if you’re new to the gym or new to weights then you may not need so much rest and this is where you can add extra sets and practice technique during longer rest times.

IT'S TIME TO SET YOUR BENCHMARK!

Benchmark is all about setting your own bar, and then lifting it beyond where you ever thought possible!

2 LIFTS. 2 TESTS. 9 WEEKS TO GET STRONGER THAN EVER BEFORE.

🫡 Monday 31st
🫡 Barbell Back Squat
🫡 Barbell Military Press