Workshop of the Week (WOW)
Lifetime Foundations Through Fitness®

Our Workshop Of the Week (WOW) are a set of specialised educational workshops designed to meet the needs of the community. With over 20 years industry experience, we can deliver relevant and personalised workshops that people need and want.

All our WOW have limited spots available to ensure each participant has a more intimate and focused experience with the educator.

Please browse our WOW list below, click on any part of the row to view more details. For further information or to make a booking, please call us on 02 8713 5431 or use the booking link.

Workshop Duration Cost
(Incl. GST)
Max spots
Fundamentals of Lifting 75mins $115.00 $95.00 TBA 5

Fundamentals of Lifting 75mins - $115.00 $95.00

Unsure of how to squat, deadlift and bench press properly?

Want to take your squat, deadlift and benchpress to the next level?

Our Fundamentals of Lifting Workshop covers all key aspects of the squat, deadlift and bench press including:

  • Positioning
  • Form and Technique
  • Breathing Principles
  • Placing of the Barbell
  • Appropriate load, repetitions, sets and frequency
  • Strength vs Power
  • Different squatting styles
  • Different deadlift styles
  • Different bench press styles
  • Postural variations for each lift
  • Sport specific lifts aligned to your goals

Numbers are limited to 5 spots so get in quick. Click BOOK NOW to secure your spot.

Core 1hr 30mins $125.00 TBA 5

Core 1hr 30mins - $125.00

Our core workshop will open your eyes up to how to really train your abdominals.

You will learn about:

  • Basic anatomy of core
  • Pelvic floor and how to lift correctly using core
  • Training core to relieve back pain
  • Sit ups v crunches – the correct way to train core
  • Targeting stubborn muscles and reduce waistline
  • Pelvic tilt and core
  • Breathing techniques for correct core activation
  • 10 effective core-training exercises
  • Stretching core
Bodybuilding 1hr 30mins $125.00 TBA 5

Bodybuilding 1hr 30mins - $125.00

Our bodybuilding workshop will change the way you train. With an attention to detail this workshop will give you all the tricks and tips to target every muscle to improve muscle growth and development. A must for anyone wanting to know exactly how to train. What you will learn will remain with you for the rest of your life.

You will learn about:

  • Glute activation as a must for correct lifting patterns
  • Fundamentals of the deadlift, squat, bench press including mobility requirements for each lift
  • Set up, start and end phases of each movement
  • Training splits and order of exercises for gym sessions
  • Correct lifting techniques for the following movements:
    • Stiff legged deadlift
    • Lunge
    • Pull up
    • Bicep curl
    • Tricep extension
    • Lateral raise and fly movements
    • Pressing movements – shoulder and chest
    • Rowing movements – seated and standing

Key features include:

Feet positioning, over v under thumb handgrips, head and neck positioning, toes up v toes relaxed movements, breathing and pelvic floor activation

Functional Fitness 1hr 15mins $115.00 TBA 5

Functional Fitness 1hr 15mins - $115.00

This creative workshop highlights all the functional movements that you can perform at the home or gym with little to no equipment. It’s amazing what can be done with the great design of the human body, dumbbells, med ball, and treadmill. This WOW is great for anyone wanting to increase mobility through movement in order to burn calories, look great and be functional at the same time.

You will learn about:

  • Gait patterns and proprioception
  • Spiral patterns of movement
  • Posterior v anterior chain fundamentals
  • Myofascial trigger points using foam roller and mobility balls/straps
  • The body as a web – the overhead squat
  • Functional movements 1 – floor work
  • Functional movements 2 – rotation
  • Functional movements 3 – plyometric
  • Equipment junket – dumbbell, med ball, kettlebell, barbell, treadmill boot camp, box/bench, step
All about Rehab – lower limb sports 1hr 30mins $175.00 TBA 5

All about Rehab – lower limb sports 1hr 30mins - $175.00

Injury prevention and rehabilitation is our claim to fame. We will show you the correct progression from stretching through to activation and strengthening for lower limbs sports. Sport specificity is always at the top of our list, as we know this is how we minimise and even prevent injuries.

You will learn about:

  • Gait pattern
  • Posterior chain nerve glides and flossing
  • Posterior activation patterns to minimize Achilles and hamstring injuries
  • Glute activation for explosive power
  • Hip flexor mobility and psoas release
  • Patella tracking, VMO activation and runners knee rehabilitation
  • Ankle strength and agility
  • Rehabilitation of common injuries – ankle inversion, plantar fasciitis, shin splints and compartment syndrome
  • Running technique for efficiency and injury prevention
All about Rehab – upper limb sports 1hr 30mins $145.00 TBA 5

All about Rehab – upper limb sports 1hr 30mins - $145.00

With the rise of Crossfit and gymnastics based movements we cannot look past the need to offer a WOW on mobility, activation and strengthening of the posterior chain for all things pull up and bar overhead.

You will learn about:

  • Anatomy of the shoulder girdle and upper limb
  • Nerve glides and flossing of the arm
  • Carpal tunnel and wrist mobility
  • Shoulder mobility and flexibility for overhead movements
  • Rhomboid activation and leaving the trap and serratus behind
  • Rotator cuff activation and strengthening movements for sport specificity
  • Eyes closed v eyes open rehabilitation
  • Progressions of the pull up and overhead squat
Work it out – Office 1hr $95.00 TBA 5

Work it out – Office 1hr - $95.00

We are very passionate about workplace injury prevention. Our team has developed this WOW to help put an end to the common office repetitive strain and postural deficiencies that occur in office environment. The treatment plans in this WOW are about consciously understanding how to work safely and efficiently within around the dreaded computer screen.

You will learn about:

  • What is my pelvic tilt?
  • Correct sitting posture and my pelvic tilt
  • How to correctly sit and stand from my office chair
  • The ergonomic set up – sit down or stand up workstations?
  • How heavy should my bag weigh?
  • Shoulder stretching and mobility exercises to get me through a deadline
  • Preventing RSI and pain from the mouse
  • Simple and effective leg and waist stretches that the boss can’t detect
  • Piano walks to make a cup of coffee
  • Nutrition for workplace performance and blood glucose
  • Simple exercises for the home and gym to correct workplace posture
Work it out – Tradie 1hr $95.00 TBA 5

Work it out – Tradie 1hr - $95.00

We will never give up on our tradies. We have developed this WOW to help put an end to the common workplace injuries that we treat each day when people work under fatigue. This WOW is designed to realistically work with tradies to learn how to lift correctly, save their back and continue to enjoy the outdoors of work.

You will learn about:

  • Correct postural position for my body
  • Correct lifting patterns for obscure objects and awkward positions
  • Pelvic floor and lifting under fatigue
  • Rotation under load – common lower back injuries
  • Hernia prevention and pelvic floor
  • Correct lifting in the gym to help me at work
  • Simple to use stretches before work
  • Nutrition for workplace performance and getting through a big day in the sun
Training for Parents/Guardians and children 1hr 30mins $95.00 TBA 5

Training for Parents/Guardians and children 1hr 30mins - $95.00

There will come that time when our children will want to go to the gym. We strongly advocate that children should be screened and educated on the do’s and don’ts of gym fundamentals and correct lifting techniques. Our motto – Prevention rather than cure. Parents are invited to participate in this WOW alongside your child/ward.

You will learn about:

  • Somatotyping and knowing how to train to my genetic make up
  • How top progress or regress an exercise?
  • The spine and exercise modification for back and leg exercises
  • Head and neck posture whilst exercising
  • Everyone loves to bench press – correct pressing form for chest
  • Bicep curl – How less can produce better gains
  • Lat pull down and correct back activation hints and tips
  • Correct body weight movements including body positioning during push ups, abdominal exercises, squats, and deadlifts
  • Basic nutrition for youth and training pre and post workout
Giving Back 1hr $55.00 TBA 5

Giving Back 1hr - $55.00

This WOW is designed to give back to our ageing population who are still savvy about injury prevention and living a healthy lifestyle for the later stages of life. For participants 65 years and older who would like to learn about the fundamentals of taking care of yourself and knowing what is recommended for their body right now.

You will learn about:

  • Posture and common postural patterns that need solving
  • We don’t need to be in pain – injury management exercises due to past workplace injuries
  • Gait patterns upon waking
  • How to strengthen the knees and regain confidence in my body
  • How to safely perform exercises in the gym?
  • Heart rate for desired goals and needs
  • Basic nutrition for weightloss