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4on1 PT session 45 MIN

A re-vamped popular fav returning after covid!

These sessions will usually have a wait list, so get in quick!

After undergoing an extensive goals and injury screening, each individual will be provided with a custom warm up (including stretching, cardio, mobility and foam rolling exercises), custom stretching (including at-home stretching program) as well as specific strength exercises designed around the individual injuries and goals.

Much more cost effective than a 1 on 1 PT, yet with the added bonus of more 1 on 1 attention compared to our larger group sessions.

Suitable for: All fitness/strength levels and most injuries.

You will need: Bring your workbook, sweat towel/mat towel and drink bottle.

Trainer: Head Trainer Authentic Women Lisa

Studio only session.

Shake-a-licious! 45 MIN 

If dance moves were snacks, this simple BUT sassy watch + follow dance sesh will soon become your fav weekly treat!

Enjoy an awesome mash-up of dance styles, shaking it back-to-back to a delicious mix of song choices!

Song requests welcome!

Suitable for: All fitness + co-ordination levels welcome.

You will need: Sweat towel + drink bottle. Shoes with low grip recommended or + socks/bare feet.

Trainer: Meggs

Zoom or Studio available!

Sizzle Town! 30 MIN 

Enjoy a mash-up of random cardio moves to a fun and inspiring playlist each week!

No chorey, although the moves will totally be supplied, they are in fact just suggestions and completely optional!

This means you are encouraged to feel the music, move to the beat and go completely rogue!

Low impact alternatives will always be on offer. 

Y'all know Lisa is the queen of options (and random made up, funny, laugh out loud moves too!)

Each move is timed, so you can go at your own pace. 

Suitable for: All fitness levels + most injuries!

You will need: A sweat towel, low grip shoes, drink bottle and an "anything goes/just go with it attitude!"

Trainer: Head Trainer Authentic Women Lisa

Zoom or Studio available!


Are you ready to embrace getting Shhweaty! Enjoy moving your body with no judgment!

Move fast, move slow or anything in between! You'll always be encouraged to do what feels good for YOUR body!

This is not a HIIT class, rather a LIIT class as we like to call it - 'Low impact interval training' where you'll NEVER be given burpees or mountain climbers! In fact, this is an ALL STANDING cardio class where you are encouraged to go to the beat of your own drum (Lisa certainly does haha).

Each move is timed, so your are free to go at your own pace.

Is this session like Sizzle Town? Hmm, yes and no. Let's say they are more like cousins than siblings!

Sweat Party will feature some of your favourite Sizzle moves, BUT will also include classic cardio, the occasional strength exercise -

PLUS joint mobility for a safe and effective workout!

Suitable for: All fitness levels + most injuries!

You will need: A sweat towel, low grip shoes, drink bottle and an "anything goes/just go with it attitude!"

Trainer: Head Trainer Authentic Women Lisa

Zoom or Studio available!


In this session you will re-awaken and strengthen some of the most important muscles in your body.

This includes the stabilising muscles in your deep core and pelvic floor!

Expect to improve your overall strength, alignment, mobility, balance and more! 

This is the perfect session for those of us dealing with back niggles or pelvic floor issues

OR for those just wanting a stronger and more resilient physique to compliment other workouts. 

ST will end the session with 5 min or so of optional relaxation or stretching.

Suitable for: Not just for those that identify as women, we’ve made this session open to ALL.

Beginners welcomed with intermediate and advanced options given for those that like a challenge.

You will need: Drink bottle + towel. All equipment provided.

Wear: Dress warm with layers so you can shed as you get warm. Grippy socks or bare feet - you choose!

Trainer: ST

Studio only session.


Studio Boxing 55 MIN (Beginner/Open Levels) - BACK IN SUMMER!

6:20-6:40pm (Beginner/refresher group starts)

​6:40-7:35pm (Open - all levels)

​Beginners or those refreshing on skills will arrive early each week (until confident) to go through hand wrapping, foot work, basic punches and more before joining the open group at 6:50pm. 

​Each boxer will be partnered with another fellow recruit of a similar level.

This means experienced boxers with experienced boxers and newbies paired with other newbies.

Once the experienced boxers have been given their instructions from Lisa, she'll then stick with the beginners to guide them the whole way!

​This 45 min Boxing sesh will include all your fav punches - jabs, hooks, body shots and upper cuts as well as some fun and simple combo's and a little core work if time permits!

With safety and technique at the forefront, all recruits will wrap their hands prior to the session - therefore arriving 5 minutes early is a must!

Wearing a facemask is optional, as is choosing to shadow box or jump onto our bags if you prefer.

You will need: Boxing wraps (available to purchase with us for $10).

Byo: Towel + drink bottle.

Byo: Mat, gloves and pads if you have them, otherwise we can provide them for you.

Trainer: Lisa

Studio only session.

Roll + Stretch 45 MIN / 25 MIN Express

Live Stream or Studio (All welcome).

In this roll + stretch chill sesh, you can expect to leave feeling looser, freer + relaxed.

Lisa will guide you through:

Full body stretches (using a towel, mat + chair)

Rolling techniques designed to unlock tight muscles and increase your range of movement

As well as Incorporating neural gliding techniques to help release trapped nerves.

If time permits, Lisa may end the session with 5 min or so of guided meditation in the form of body scanning.

You will need:

A 90cm foam roller (available for purchase with us)

A chair (preferably with a back)

Full length towel to lay on or mat

Extra full length towel or theraband for stretching

Trigger ball, spikey ball or tennis ball (Trigger balls available for purchase with us).

These sessions are included in our UNLIMITED package or you can attend casually.

Wear: PJ's if you like! Anything comfy, bare feet or warm socks.

Trainer: Head Trainer Lisa


LiFT 30/45 MIN

Love weights? Yeah don't put me down for cardio... haha

This weights-based class will build your strength like nothing else!  
Building muscle strength is great for bone, heart and overall health, especially for women!
LIFT is all about lifting with technique BANG ON whether it’s LiFTING with weights or body weight and not giving up when you feel the “burn”!

Lisa will include exercises for all ya bits and don’t worry, you won’t leave this session looking like a “body builder”, but you'll finish feeling STRONG AS!

Join us sisters who LIFT, PUSH IT like Salt n Pepa and enjoy PUMPING IT to some inspiring tunes.  

Suitable for: Most levels welcome. Lisa will need to know about injuries WAY in advance, coz she loves to plan special options for everyone!

Numbers are capped to ensure you LIFT in a safe and fun way.
​​You will need: Chair/bench (something to kneel/balance on. Mat (or comfy rug) and 2 sets of dumbbells -1 heavy, 1 light.  

Barbells or kettlebells may also be used! Defining what is heavy or light for everyone is tricky, but essentially you want to feel challenged during your workout! If you're not sure you can always discuss with Lisa prior to booking!

Dress warm so you can shed those layers and PLEASE wear SNEAKERS!  

Trainer: Head Trainer Authentic Women Lisa


This entire session dedicated to exercises designed to specifically target + tone your tummy, thighs + butt!

This is a strength only session, with minimal cardio apart from a warm up! 

Suitable for: All fitness levels and most injuries with plenty of low impact options available.

You will need: A mat/towel or rug to lay/kneel on and booty band recommended but not essential.

Trainer: Head Trainer Authentic Women Lisa

Zoom or Studio available!

Pink Training (Since 2009) 45 MIN

Our first ever class on the timetable! This group personal training class will target + tone every muscle group in your body combined with creative cardio options to get your heart rate pumping! Individual, partner work and all in team challenges will keep you motivated and make you laugh!
This session has been going for 14 years for a reason. Recruits love that
 its never the same workout. Some session formats may involve hiit, games, circuits, free weights, balance, shadow boxing, unco-aerobics,  watch + follow and more! 

Suitable for: Most levels and injuries. 

You will need: All equipment provided. 

Trainer: Head Trainer Authentic Women Lisa

Studio only session.

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