12-Week Transformation Program

The problem with role models... Perhaps the simplest "shortcut" to success is this: Study what other successful people do and then do the same. Let’s say someone wants to get in great shape. They could study super fit people and attempt to do what they do. It's a nice idea. And it IS something I generally recommend... to a degree. Still, there's a big problem with this approach. Your role models are not YOU. A Captain Obvious thing, I know. Yet it's worth considering because sometimes you may think you have to live off of chicken breasts and broccoli because that’s what some fitness models do… Or live in the gym doing hardcore workouts for 10+ hours a week… Or even just weigh every single bit of food that goes into your mouth and obsessively track calories. But what works for another person may not fit your goals and lifestyle. So while you can still learn from others… Remember, long-lasting results come from discovering what works for YOU. That’s what we do. We've helped countless people craft a game plan that gets results. If you're ready to push the button and have a support team that delivers then get started with our 12-week transformation program. Link in Bio #thegorillapit #training #nutrition #lifestyle #mindset #grouptraining #transformationtraining #results #12weekchallenge #personaltrainer . . . #gym #fitness #workout #health #lifestyle #motivation #exercise #strength #muscle #gymlife #newcastle #wollongong #personaltraining #coach #success

Imagine you're told to sit in a room and fill out a questionnaire. You're left alone for a few minutes. Then, you notice smoke filling the room. Would you stay or leave? Most people would obviously leave. Now suppose there are others in the room with you. They all ignore the smoke. They continue filling out their questionnaire. And when you get up to leave... They remind you that everyone was told to wait in the room. What would you do? When researchers conducted this experiment, 90% of people stayed in a smoke-filled room because others around them stayed. Had it been real smoke, it could have been deadly. It turns out, conforming to what our peers are doing is hard-wired into our psychology. At times, it's important to resist the pull of the group. Still, you can also leverage this desire. It may have become a self-help cliche, but you often are the average of the 5 people you spend the most time with. So consider... How can you surround yourself with people who will naturally motivate you to achieve your goals? The more you surround yourself with people who are living the life you want and who encourage you to reach your potential... The more motivated you’ll be to live up to their expectations and achieve even greater success. That's why one of our key focuses here at The Pit is creating an amazing, supportive community with world class culture. So if you're ready to raise your standards and surrounding yourself with people that will help bring in out the best in you then apply to join our 12-Week Transformation program. Link in our Bio 🦍 #thegorillapit #training #nutrition #lifestyle #mindset #grouptraining #transformationtraining #results #12weekchallenge #personaltrainer . . . #gym #fitness #workout #health #lifestyle #motivation #exercise #strength #muscle #gymlife #newcastle #wollongong #personaltraining #coach #success

Information is overrated. If someone Google’s “weight loss,” they’ll get over 2 BILLION results. Nobody in the world has time to go through all of that. Plus, you’ll get all kinds of conflicting ideas. High fat vs low fat. High intensity vs low intensity. Count calories vs. don’t count calories. On and on and on. Look, the most successful people aren’t information junkies. They don’t worry about the “perfect” plan, rather they just use one plan that works. That’s it. Not rocket science. You see, this is as much a mental game as it is a physical one. And that means if someone is feeling overloaded, they’ll shut down and not do anything. But if you get just one proven plan… There’s no more guesswork. No more confusion. No more trying to Frankenstein a bunch of pieces together. So here’s my one suggestion… Whether from me or someone else... Get a proven plan. Focus on this plan and implement it as best as you can. You may be shocked at how this focus and simplicity makes all the difference. And if you want to be part of a training program that's proven itself over and over again (just look at our results) apply to join our 12-week transformation program 👇 https://www.thegorillapit.com.au 🦍

You can be successful without being fulfilled. All the external things in the world won’t mean 💩 if you don’t align internally. Thoughts???? 🤔 #success #fulfillment #deep #successstartswithin #align #dothework

🔥 THE 2024 12-WEEK CHALLENGE 🔥 It's Back 🙌 Our 12-week transformation challenge kicks off this month... And we're raising the bar on this one! This challenge includes all the bells and whistles 🔔 - 12-weeks transformation training here at The Gorilla Pit 💪 - Our transformation nutrition plan 🍎 - Your accountability coach 👊 - Plus a heap more to ensure you reach your target 🎯 Not only will our best transformation over the 12-weeks walk away with a new rig but also score a travel voucher for 2 to New Zealand ☀️🏔 You can find out all the details and register for the challenge by clicking the link in our Bio 🦍 #thegorillapit #training #nutrition #lifestyle #mindset #grouptraining #transformationtraining #results #12weekchallenge #personaltrainer . . . #gym #fitness #workout #health #lifestyle #motivation #exercise #strength #muscle #gymlife #newcastle #wollongong #personaltraining #coach #success

👎Screw the scale! I understand the desire to measure fitness progress by a number on a scale. It’s easy. It’s simple. It’s trackable. So I’m in favour of using a scale, but not as the MAIN way a person measures progress. Because if someone loses 10kgs... that could be 10kgs of fat OR 10kgs of muscle and water. I’ve seen some of my clients completely transform their bodies even though the number on the scale didn’t change that much (just like the photo here of Brain who dropped just over 5kg) Here’s the bigger problem with the scale though… It can take a person’s focus off of what matters most. For instance, with parents I work with, many of them would say what’s more important than a number on a scale is the great example they're setting for their kids. I’ve noticed those that have ‘non-scale goals’ tend to be far more motivated and successful. In some cases, if a person is hyper-obsessed with the scale, and their daily weigh-in dictates their mood, I’d even tell them to say “screw the scale” and forget about it entirely in the short-term. They can use a scale later when they have a healthier relationship to it. So forgetting about the scale for a second, how else will living a fit lifestyle make your life even more awesome? Will you be an inspiration to those around you? Will you feel more confident because you’re following through on your commitments? Will you have more energy to play with your kids? To me, it just feels good to challenge myself and live a healthy lifestyle regardless of what a scale says. Let me know, what are some of your “non-scale goals?” And if you’d like any help reaching those goals, we’ve got your back! Click the link in our Bio and register your interest for our upcoming 12-week transformation challenge. #thegorillapit #training #nutrition #lifestyle #mindset #grouptraining #transformationtraining #results #12weekchallenge #personaltrainer . . . #gym #fitness #workout #health #lifestyle #motivation #exercise #strength #muscle #gymlife #newcastle #wollongong #personaltraining #coach #success

I know many don’t want to hear this… But most people aren’t going to look like a supermodel after just a couple of weeks of diet and exercise. Shocker, I know. So how do you stay motivated when you don’t see 'instant' results? Here is a little pro tip! Instead of focusing on results, focus on daily “habit victories.” Ask yourself… Did I exercise today? Did I stay within my caloric allowance? Did I drink water? Did I stick to my step count? Did I savor each bite of food instead of shovelling it mindlessly? By focusing on your habit victories, next thing you know… The belt is changing notches (in the good way)… you're not getting drained during workouts… and you feel great in day to day activities. When you focus on DAILY WINS, you have something to be proud of each day. This ignites motivation to keep going. Then - bam - results come. So look, I can’t promise you overnight results...No one can. It’s probably going to take a few months of working together before old cravings disappear and you can buy a new wardrobe. But when you enjoy the process, every day can feel like a victory. Which is the key to *permanent* results. Because what’s the point in getting in great shape... only to lose it all later? So if you want to both get in great shape this year and STAY in great shape... All while loving the process… Focus on the daily wins. And if you want to know exactly how our Pit members are “winning” the body of their dreams… Without giving up their favourite foods or spending countless hours in the gym then register for our upcoming 2024 12-Week Transformation Challenge. Link in our Bio 🦍 #thegorillapit #training #nutrition #lifestyle #mindset #grouptraining #transformationtraining #results #12weekchallenge #personaltrainer . . . #gym #fitness #workout #health #lifestyle #motivation #exercise #strength #muscle #gymlife #newcastle #wollongong #personaltraining #coach #success

🦍SILVERBACK STATUS🔥 Massive Congratulations to #wollongong Pit member Nick for crushing the Silverback 500m row challenge and earning himself Silverback status 🦍 To earn this very prestigious title you must row 500m on a concept 2 rower in under the following times... Guys = 500m in under 1min 27sec Girls = 500m in under 1min 40sec Nick smashed the 500m Row Silverback Challenge on his 1st attempt with a time of 1min 26sec flat🥇😮‍💨 This man has earned huge bragging rights and high fives all round... 2024 starting off strong!! Well done brother! #thegorillapit #training #nutrition #lifestyle #mindset #grouptraining #transformationtraining #results #12weekchallenge #personaltrainer . . . #gym #fitness #workout #health #lifestyle #motivation #exercise #strength #muscle #gymlife #newcastle #wollongong #personaltraining #coach #success

"Your future depends on what you do today" 🦍 It's time to jump off the fence and start taking action #thegorillapit #training #nutrition #lifestyle #mindset #grouptraining #transformationtraining #results #12weekchallenge #personaltrainer . . . #gym #fitness #workout #health #lifestyle #motivation #exercise #strength #muscle #gymlife #newcastle #wollongong #personaltraining #coach #success

Here’s a stat that probably won’t surprise you… Around 80% of fitness New Year’s resolutions fail by February. And if you ask those people why their resolution fell apart, most of them will give you a similar answer… ‘I lost my motivation…’ ‘I didn’t have the time to keep it up…’ But motivation or lack of time is rarely the problem. The REAL missing ingredient is accountability. Accountability here at The Gorilla Pit is… Someone to hold your hold your hand and show you the way when you get started. Someone to build you up when you start to doubt yourself. Someone to push you to those limits you didn’t think was possible. So if you want to buck that failed New Years resolution trend come join us here at The Pit. As a Coach we will not only hold you accountable but we actually care about your goals and we’ll be with you every step of the way until you reach them. https://www.thegorillapit.com.au/contact-us 🦍

Why You're NOT Losing Weight ❌ 1. You're Eating to Many Calories 🍩 The Fix: Track your food intake via a nutrition journal or app like MyFitnessPal and have your Coach/Trainer check through it regularly. Remember you must be in a calorie deficit in order to lose weight. 2. You Don't Move Enough Throughout the Day 🏃‍♀️ The Fix: Schedule in a daily walk (early mornings, lunch-time or evenings work best). Play some sport with your kids or friends (golf, tennis, footy etc). 3. You're Inconsistent ❌ The Fix: The best nutrition and training program don't work if you don't stick to it...get someone to hold you accountable, a Coach, friend or work colleague. 4. You're Gaining Muscle 💪 The Fix: Nothing, you're on the right track. While scales are a method of measuring your weight they don't seperate muscle mass from fat mass. At The Pit we use an In-Body scanner which gives us a clear understanding of exactly how much fat your losing vs muscle gained rather then just focusing on weight. Remember to be patient and continue to put in the work. The results will come. If you want to fast track your results in 2024 than jump on board our 12-Week Transformation Program. Link in our Bio 🦍 #thegorillapit #training #nutrition #lifestyle #mindset #grouptraining #transformationtraining #results #12weekchallenge #personaltrainer . . . #gym #fitness #workout #health #lifestyle #motivation #exercise #strength #muscle #gymlife #newcastle #wollongong #personaltraining #coach #success

After more than 10 years as a Coach there is a common theme I see every single new year, and I'm sure you have seen it too (or maybe even experienced it). Ever notice how we dive headfirst into New Years resolutions- get fit, stop drinking, quit smoking, save 💰, only to fizzle out by February? It's the classic mistake - starting too hard, too fast, and then losing interest. Been there, done that. What I've found is that the key to success, (especially in fitness and health goals) lies in structure and accountability. Those who have a set plan and someone to answer to are the ones who crush their goals. Sounds simple right? Taking the right action, and making sure we continue to take action each and every day... and not just random bits and pieces when we feel like it or are "motivated". Here is how to break the cycle this year! Instead of overwhelming yourself, start with smaller steps. Build a solid plan around your desired goal and create simple yet effective action steps. Once you have the plan the next step is to recruit an accountability buddy or a Coach. Finally here's the game-changer - find your "why." Why do you want to get fit, quit smoking, save money? Knowing your purpose will keep you motivated and keep you on track. So list out your why's, that way when you want to stop you will have a tonne of reasons (why's) not to. Here's to a year of achievable goals and lasting fitness habits! Need some help with your 2024 goals and target? We’ll handle your training, nutrition, keep you accountable and be there every step of the way. You can get started with our New Year 6-Week Kickstart Project kicking off this month. Link in Bio 🦍 #thegorillapit #training #nutrition #lifestyle #mindset #grouptraining #transformationtraining #results #12weekchallenge #personaltrainer . . . #gym #fitness #workout #health #lifestyle #motivation #exercise #strength #muscle #gymlife #newcastle #wollongong #personaltraining #coach #success

🦍 12-WEEK TRANSFORMATION FINALIST💪 ⬇️13.7kg down in 12 weeks💪🦍 Massive shout out to Leighal, training out of the #wollongong Pit for dropping over 13kg and 9.2% body-fat during our recent 12 week transformation challenge 👏👏👏 Leighal transformation is a product of what happens when you just show up every day 💪 Amazing results champ...you crushed the challenge mate and we're super proud of you. Now it’s your turn… If you’re stuck in a rut, ready to get off your rear and make your health a priority in 2024 then this is your chance. We can show you exactly how you can handle your busy schedule, reach your goals, and get your fitness back! If you have reached that point where enough is enough and you're ready to do the work than let's have a chat. Reach out with the link in our Bio 🦍 #thegorillapit #training #nutrition #lifestyle #mindset #grouptraining #transformationtraining #results #12weekchallenge #personaltrainer . . . #gym #fitness #workout #health #lifestyle #motivation #exercise #strength #muscle #gymlife #newcastle #wollongong #personaltraining #coach #success

🎉🏆The 2023 12-Week Transformation Champion💪👏🦍 Put your hands together for Brad Hartley ...our 2023 12-Week Challenge Champion. Brads transformation is a testament to his commitment to fully overhaul his life. Here's some stats: ⬇️Dropped a huge 24kg ⬇️Down an incredible 13.5% Body-Fat Coming into The Gorilla Pit- Newcastle with some big mobility restrictions Brad was unsure if he would be able to complete a single session let alone a challenge, but he was determined to make change. Through the 12 weeks a man on a mission turned into an unstoppable force, gaining momentum in every workout. Substitution exercises were becoming less and less as his mobility, range and strength increased. Watching a guy who struggled to get up and down off the ground to completing his first set of burpees was amazing (I've never seen someone so happy to do a burpee) 🤣. Every single week Brad submitted his nutrition diary asking for advice and where he could improve. Always looking to learn and be better. He also added in extra stretching and mobility work at home. It is this all round effort that led to not only a massive physical change but an overall lifestyle transformation that Brad and his family are loving. A well deserved champion and we're so proud of you mate. Every challenge we see so many incredible transformations (which we'll be showcasing over the coming days) but this time Brad takes out top spot as our overall champion. He not only walks away 24kg lighter but picks up first prize…a New Zealand travel voucher valued at $2,000. Want to know how you can get results like this? Register your interest to join The Gorilla Pit in 2024. Link in Bio 🦍 #thegorillapit #training #nutrition #lifestyle #mindset #grouptraining #transformationtraining #results #12weekchallenge #personaltrainer . . . #gym #fitness #workout #health #lifestyle #motivation #exercise #strength #muscle #gymlife #newcastle #wollongong #personaltraining #coach #success #champion

These AMAZING Pit members our some of our past 12-week challenge winners 🏆💪 And tomorrow we will name our next 12-Week Challenge Champion from our latest challenge. If you want some actual results to go with those new year resolutions then get in contact with us today and let's get you started on your transformation in 2024. Link in Bio 🦍 #thegorillapit #training #nutrition #lifestyle #mindset #grouptraining #transformationtraining #results #12weekchallenge #personaltrainer . . . #gym #fitness #workout #health #lifestyle #motivation #exercise #strength #muscle #gymlife #newcastle #wollongong #personaltraining #coach #success

Wishing you all a safe and merry Christmas! #thegorillapit #training #nutrition #lifestyle #mindset #grouptraining #transformationtraining #results #12weekchallenge #personaltrainer . . . #gym #fitness #workout #health #lifestyle #motivation #exercise #strength #muscle #gymlife #newcastle #wollongong #personaltraining #coach #success

🙏 Last Saturday our Pit Crew Coaches were put through a gruelling workout in the crowd favourite 'Train the Trainer'. It's part of our annual Christmas Charity Bootcamp were we raise money and toys for the Ronald McDonald House Newcastle. We raised a massive $3,550 🙏 All donations from #Newcastle and #Wollongong went towards buying gifts for the kids and families staying at the @rmhnewcastle this Christmas. These gifts will help put a smile on kids and family going through a tough time this Chrissy ❤️🎄 A massive thank you to every single person that came out, donated, supported us and gave us a taste of our own medicine in train the trainer! It was worth every single pull-up, calorie, squat and burpee to give back and spread the love this Christmas! Love you all ❤️ THANK YOU 🎄 Your Pit Crew Coaches 🦍 #thegorillapit #training #nutrition #lifestyle #mindset #grouptraining #transformationtraining #results #12weekchallenge #personaltrainer . . . #gym #fitness #workout #health #lifestyle #motivation #exercise #strength #muscle #gymlife #personaltraining #charity #christmas

The time lie! ⏰ ⌚️ ⏲️ How often do we hear, or tell ourselves I’d love to do that, but I don’t have the time. I wish I could go to the gym… but I don’t have time I’d eat healthier… if I had the time to prep I would love to learn a language, play an instrument, study xyz…. But I can’t find the time. I’m calling 💩. Not that long ago the entire world went into lockdown and most of us had nothing but time. Or at worst we had a few extra hours per day then we normally did, even if that was just commute time. How many of us got in better shape, cooked better meals, completed a new course or learnt a language like we always say we want to??? NOT MANY! This post is t to guilt you into feeling bad it’s to highlight the lie about time we hide behind. Because until we are real with ourselves put in the work around our limiting beliefs and what’s truly holding us back we are not going to get what we want, even if we have all the time in the world 🌍 #time #personaldevelopment #limitingbeliefs #training #dothework

Stop comparing your success or your progress to everyone else. Progress looks completely different for every individual. Success for 1 person maybe saying yes to ice cream without guilt, for someone else it may be saying no to ice cream and breaking a binge and a 3rd success could look like someone fitting ice cream into their macro or calorie count for that day. All different scenarios all can be great progress. Run your own race. #icecream #fitness #health #quicktip #30secondtip #coaching #progress #success

A nice tip to keep in mind when doing the food shopping. Fill your trolley mainly with single ingredient foods, foods that are what they are. Nothing added, nothing taken away. 🍉 🍇 🥒 🥦 🥩 🥚 Foods that if left out on the table will start to break down or deteriorate, not foods that if left out the ants will come take away. If most of your meals are made from these single ingredient foods, (low calorie / high nutrient dense)that will give you a bit of room leftover for the other foods 🍫 🍟 🍔 #nutrition #mealprep #healthy #shoppinglist #shopping #fitness #groceries

This tip is like stumbling across a super power. Go to bed earlier 💤 Most of us want / need more sleep but stay up late doing unnecessary 💩 Now I know I’m going to get the “but I can’t fall asleep” and “part time insomniac” peeps hating on this. But in all seriousness sleep is a pretty high priority as a human need. So if you struggle to get to sleep or stay asleep then I would strongly recommend working out why 🤷‍♀️🤷‍♂️ and putting in the work to get it sorted. Unless you’re a new parent. Sorry… can’t help… I feel your pain 🤯 #30secondtip #superpower #sleep #bedtime #gotosleep #helath #wellbeing

3 things all beginners must know. 1. Quality over Quantity. 2. It does not have to be all or nothing. 3. Don’t underestimate the value of help. #transformation #lifechanging #fitness #begginers #health

It’s pretty simple really. Other people’s opinions of you are none of your business. Focus on making you happy, and the things you love. Like coffee and bicep curls 😜 #happy #happiness #coffee #bicep #bicepcurls

Save these for later 🔥🔥🔥#growth #change #health #bekindtoyourself

Flashback to our very first 12-week transformation challenge champion 🏆💪👏 In just 3 short months, is almost unrecognisable following his 12-week transformation at The Gorilla Pit #newcastle 💪 He got crazy lean, built some serious muscle and dropped a huge 14.8% body-fat 🙌 And now it's your turn... Our 12-week challenge is back. The challenge kicks off in September 🦍 Oh and the best part...the best transformation over the 12-weeks will not only walk away with a new rig but also a trip for two to New Zealand ✈️ If you want more info and to register before we fill up click the link in our Bio. #thegorillapit #training #nutrition #lifestyle #grouptraining #transformationtraining #results #12weekchallenge . . . #gym #fitness #workout #health #lifestyle #motivation #exercise #strength #muscle #gymlife #newcastle #wollongong #personaltraining

🔥 THE 2023 12-WEEK CHALLENGE 🔥 IT'S BACK…💪 Our flagship program… The thing we're known for… The Gorilla Pit's 12-Week Challenge 🦍 And this year we’re opening up to another 20 action takers to take part in this 12-week transformation challenge 🍕 🔁 💪 But this is NOT a magic pill and you can expect to work hard 💪 But as your Coaches we’ll be there every step of the way. To push you out of your comfort zone and get the best out of you. I don't care where you're starting from, only that you give your best and finish the 12-weeks with us! So if you: ✅ Packed on the soft stuff this year and desperately want to drop it before the big guy comes down the chimney 🎅 ✅ Can train in house with us at either Newcastle or Wollongong ✅ Willing to complete weekly progress updates and for us to keep you accountable and hold you to a higher standard ✅ Able to follow a personalised nutrition plan designed for you ✅ Aren’t afraid of hard work and willing to achieve some epic results! If you answered YES to the above then you fit the criteria to join our 2023 12-week challenge kicking off in September. And we’re throwing everything into this challenge to ensure you get the job done 👇 🏋️‍♂️ Training Sessions with Your Coach 🎯 Bulletproof 3-Phase Nutrition Plan 📓 Day by Day Challenge Journal 🏆 Accountability & Motivation from Your Own Coach 🥗 Recipe Books, Shopping List and Meal Prep Guide 💪 Initial Body Composition Scan and Monthly Check-Ins Click the link below to apply before they fill up. Oh and the best part… The best transformation will also walk away with a travel voucher for two to New Zealand. We're talking flights, accommodation...the works. ✈️ Tap the link in our Bio to register your interest 🦍 #thegorillapit #training #nutrition #lifestyle #grouptraining #transformationtraining #results #12weekchallenge . . . #gym #fitness #workout #health #lifestyle #motivation #exercise #strength #muscle #gymlife #newcastle #wollongong #personaltraining

We often get asked what makes The Gorilla Pit different from other gyms... We’d have to say it’s our culture and community. We pride ourselves on a a community that inspires. We love that everybody here at The Pit is cheering for the person next to them to be successful. If you want to be apart of a community that inspires, motivates and gets results then drop us a message and let's get you started 👇 www.thegorillapit.com.au 🦍

👉 12-WEEK TRANSFORMATION FINALIST💪 Massive shout out to Sophie training out of the #wollongong Pit for her amazing transformation in our recent 12 week challenge 👏👏👏 She always gives her best every single training session and the results show 💪 Weight is down ⬇️ Muscle is up ⬆️ And her body-Fat is down a massive 6.8% these last 12 weeks. Amazing results Soph...we can't wait to keep crushing those goals in the back half of 2023 👊 If you want to beat those winter blues and start seeing some massive change before summer rolls around then click the link in our Bio and register to join The Gorilla Pit. #thegorillapit #transformation #fatloss #results #12weekchallenge . . . #gym #fitness #workout #health #lifestyle #motivation #exercise #training #strength #muscle #nutrition #gymlife #newcastle #wollongong #onlinetraining

🎉🏆THE 2023 12-WEEK TRANSFORMATION CHAMPION💪👏🦍 Put your hands together for David McInally with an incredible transformation in our latest 12-week challenge. Here's his stats: ⬇️Dropped a massive 21.5kg ⬇️Down an incredible 10.4% Body-Fat In just 12 short weeks at The Pit in #newcastle, David has had a complete body transformation. It's been inspirational watching him progress and tick off goal after goal these past 12 weeks. Every time he hit a milestone in weight-loss he would change the band on his apple watch as a reminder of his achievements and motivation to keep going. Green was for 10kg, Yellow for 15kg, Blue for 20kg... Red is next for 25kg. Following the colours of our weight plates in the gym. David cut alcohol out these past 3 months, followed our nutrition plan and consistently trained hard here at The Pit. Even between work trips and a short holiday he stayed on track and results show it. A well deserved champion and we're so proud of you mate. Every challenge we see so many incredible transformations (which we'll be showcasing this week) but this time David takes out top spot as our overall champion. He not only walks away over 20kg lighter but picks up first prize…a New Zealand travel voucher valued at $2,000. Super proud Coaches and well deserved… Ready to step up and get your own results? Tap the link in our Bio and reach out 🦍 #thegorillapit #transformation #fatloss #results #12weekchallenge . . . #gym #fitness #workout #health #lifestyle #motivation #exercise #training #strength #muscle #nutrition #gymlife #newcastle #wollongong #onlinetraining

The best ‘PIT’ transformations are always the result of hard work and consistency. In order to succeed you MUST do the little things right…every day! Little things like: - Train Hard at the Gym - Prepare Your Meals - Eat Those Meals - Drink Plenty of Water It’s the small seemingly insignificant tasks done daily which lead to the big results. Remember one bad meal won’t make you fat… And one great workout won’t make you fit. You have stack those habits on a daily basis to get the result…good or bad. And it’s up to you whether you are stacking the right habits to become the person you want to be or the person you don’t. Change your habits… Change your life! #thegorillapit #training #nutrition #lifestyle #grouptraining #transformationtraining #results #12weekchallenge #habits . . . #gym #fitness #workout #health #lifestyle #motivation #exercise #strength #muscle #gymlife #newcastle #wollongong #personaltraining

It's NOT all about the scales ❌ Real talk... The scales can be a great tool to keep you on track with fat loss but it can also crush your spirit if it's the only way you measure progress. Here are 6 ways scales can fail you. 𝟏- 𝐘𝐨𝐮 𝐰𝐞𝐢𝐠𝐡 𝐢𝐧 𝐨𝐧 𝐝𝐢𝐟𝐟𝐞𝐫𝐞𝐧𝐭 𝐝𝐚𝐲𝐬/𝐭𝐢𝐦𝐞𝐬 𝐞𝐚𝐜𝐡 𝐰𝐞𝐞𝐤 𝟐- 𝐘𝐨𝐮 𝐦𝐢𝐬𝐜𝐚𝐥𝐜𝐮𝐥𝐚𝐭𝐞 𝐲𝐨𝐮𝐫 𝐚𝐝𝐝𝐞𝐝 𝐜𝐥𝐨𝐭𝐡𝐢𝐧𝐠 𝐨𝐫 𝐬𝐡𝐨𝐞𝐬. 𝟑- 𝐘𝐨𝐮 𝐝𝐨𝐧'𝐭 𝐟𝐚𝐜𝐭𝐨𝐫 𝐢𝐧 𝐦𝐮𝐬𝐜𝐥𝐞 𝐠𝐚𝐢𝐧. 𝟒- 𝐘𝐨𝐮 𝐣𝐮𝐬𝐭 𝐠𝐮𝐳𝐳𝐥𝐞𝐝 𝐚 𝐡𝐞𝐚𝐩 𝐨𝐟 𝐰𝐚𝐭𝐞𝐫. 𝟓- 𝐘𝐨𝐮 𝐰𝐞𝐢𝐠𝐡 𝐲𝐨𝐮𝐫𝐬𝐞𝐥𝐟 𝐚𝐟𝐭𝐞𝐫 𝐚𝐧 𝐢𝐧𝐭𝐞𝐧𝐬𝐞 𝐰𝐨𝐫𝐤𝐨𝐮𝐭. 𝟔- 𝐘𝐨𝐮 𝐢𝐧𝐝𝐮𝐥𝐠𝐞𝐝 𝐢𝐧 𝐚 𝐡𝐢𝐠𝐡 𝐜𝐚𝐫𝐛 𝐨𝐫 𝐡𝐢𝐠𝐡 𝐬𝐨𝐝𝐢𝐮𝐦 𝐦𝐞𝐚𝐥. www.thegorillapit.com.au 🦍 #thegorillapit #training #nutrition #lifestyle #grouptraining #transformationtraining #results #12weekchallenge . . . #gym #fitness #workout #health #lifestyle #motivation #exercise #strength #muscle #gymlife #newcastle #wollongong #personaltraining

Get comfortable being un-comfortable 🦍 That's where the magic happens... #thegorillapit #training #nutrition #lifestyle #grouptraining #transformationtraining #results #12weekchallenge . . . #gym #fitness #workout #health #lifestyle #motivation #exercise #strength #muscle #gymlife #newcastle #wollongong #personaltraining

C H A R A C T E R 🦍 “It’s who you are when you think no one is watching“ 👀 ☝🏾The food you eat, the things you drink, how much sleep you have. ...the sets you complete 💪 All that work behind the scenes really can make or break what you’re aiming for. Consistency is key, it's the secret ingredient to great success 🗝 Here’s a few things that can help with staying consistent and successful 🎯 - Keeping a system to make sure you’re accountable. - Having a clear vision of what your goal looks like. - Knowing the road isn’t easy at times but is ultimately enjoyable. - Train Smart. Train hard. - Eat well. Sleep well. - Remain disciplined and you’ll never take 2 steps back. - Trust the process. Go get after it! Coach JD 🦍 P.s. Our 12-week challenge kicks off next week and it's your last chance to register. It’s time to get off the fence and commit to real change. For more info and to register just tap the link in our Bio 🔗 #thegorillapit #training #nutrition #lifestyle #grouptraining #transformationtraining #results #12weekchallenge . . . #gym #fitness #workout #health #lifestyle #motivation #exercise #strength #muscle #gymlife #newcastle #wollongong #personaltraining

These amazing Pit members are some of our past 12-week challenge winners 🏆 And on Monday, 20th of Feb we kick off our 2023 12-Week Transformation Challenge... Our flagship program... The thing we're known for... But this is NOT a magic pill and you can expect to work hard 💪 Whatever your goals we accomplish them together... As your Coach I’ll be there every step of the way. To guide you, to push you out of your comfort zone and get the best out of you. I don't care where you're starting from, but you do have to start. So if you: ✔️ Packed on the soft stuff and desperately want to drop it ✔️ Can train at our facility ✔️ Willing to complete weekly progress updates and for us to keep you accountable and hold you to a higher standard ✔️ Able to follow a nutrition plan ✔️ Aren’t afraid of hard work and willing to achieve some epic results! If you answered YES to the above then you fit the criteria to join our 2023 12-week challenge kicking off 20th of February. Oh...want to know the best part? The best transformation will also walk away with a travel voucher for two to New Zealand. We're talking flights, accomodation...the works. ✈️ Tap the link in our Bio to take the first step #thegorillapit #training #nutrition #lifestyle #grouptraining #transformationtraining #results #12weekchallenge . . . #gym #fitness #workout #health #lifestyle #motivation #exercise #strength #muscle #gymlife #newcastle #wollongong #personaltraining

A quick update on our adopted Silverback Gorilla 'Agahebuzo' 🦍 Silverback Agahebuzo is a well-respected member of Dushishoze’s group, which formed last year. He plays two key roles as a subordinate silverback—protector and babysitter—both of which have resulted in strong relationships with dominant silverback Dushishoze and the other members of the group. The group dynamics haven’t changed since it formed, but this is likely to change soon. Two of the group’s infants, Kira and Inararibonye, will turn 3 this year, which means their moms could potentially transfer groups if they are lured away by a strong silverback. This is where Agahebuzo’s role as a subordinate silverback comes in. He will be responsible for protecting the group from outside silverbacks who might try and recruit a female into their group. If either of the females does decide to leave, Agahebuzo, who is close to both Kira and Inararibonye and is often found playing with them, will likely become their closest group member – a protector during their still young years. We think he would be happy to take on this role, as playing with Kira and Inararibonye is one of his favourite activities! #thegorillapit #training #nutrition #lifestyle #grouptraining #transformationtraining #results #12weekchallenge . . . #gym #fitness #workout #health #lifestyle #motivation #exercise #strength #muscle #gymlife #newcastle #wollongong #personaltraining

Why You're Not Losing Weight ❌ 1. You're Eating to Many Calories 🍩 The Fix: Track your food through a nutrition journal and have your Coach/Trainer check through it regularly. 2. You Don't Move Enough Throughout the Day 🏃‍♀️ The Fix: Schedule in a daily walk (early mornings, lunch-time or evenings work best). Play some sport with your kids or friends (golf, tennis, footy etc) 3. You're Inconsistent ❌ The Fix: The best nutrition and training program don't work if you don't stick to it...get someone to hold you accountable, a Coach, friend or work colleague. 4. You're Gaining Muscle 💪 The Fix: Nothing, you're on the right track. While scales are a method of measuring your weight they don't seperate muscle mass from fat mass. At The Pit we use an In-Body scanner which gives us a clear understanding of exactly how much fat your losing vs muscle gained rather then just focusing on weight. Remember to be patient and continue to put in the work. The results will come. If you want to fast track your results than jump on board our upcoming 12-Week Transformation Challenge. Check out the link in our Bio #thegorillapit #training #nutrition #lifestyle #grouptraining #transformationtraining #results #12weekchallenge . . . #gym #fitness #workout #health #lifestyle #motivation #exercise #strength #muscle #gymlife #newcastle #wollongong #personaltraining

THE 'OTHER SIDE' OF TRAINING- Coach Nath 4 Years ago I had a snowboarding accident and fractured my back. Luckily it was what's know as a 'stable fracture' so I didn't need surgery and the Dr's told me it would take 12-16weeks till I was able to get back into the gym. During the recovery process it was the longest time I've had off the gym and training in about 14 years (and also the longest time I've laid in a bed). I lost a good amount of my muscle mass and during the time was the lightest I'd been for a very, very long time. But apart from the physical changes that I experienced since been away from the gym it's the mental side of training and fitness that I missed the most. My energy was down, I got tired really easy, but my sleep is horrible, I lost motivation when working, and I wasn't my usual upbeat self. What I'm trying to say is it's easy to get caught up in the 'physical' goals i.e. fat loss, muscle gain etc. But what about all the other 'unsexy' benefits of training. The better mood, increased energy, better sleep, positive outlook on life, that awesome feeling you get after a hard training session. These are the things I missed most during my recovery and I just want to remind you all that training, nutrition and health is so much more then losing those kgs or hitting that PB. So the next time you step on a set of scales and don't like what you see or have a slip up with your nutrition over a weekend. Don't beat yourself up and definitely don't throw it all away and quit. Think about all the other awesome benefits that training gives you, then get back to work 😉 Coach Nath 🦍 P.s. If you need some help getting that motivation back with your training then check out our 12-Week Challenge coming up in Feb. Link in our Bio 🔗 #thegorillapit #training #nutrition #lifestyle #grouptraining #transformationtraining #results #12weekchallenge #rehab . . . #gym #fitness #workout #health #lifestyle #motivation #exercise #strength #muscle #gymlife #newcastle #wollongong #personaltraining

🔥 THE 2023 12-WEEK CHALLENGE 🔥 It's Back 🙌 Our 12-week transformation challenge kicks off in a few weeks... And it's shaping up to be yet another cracker! This challenge includes all the bells and whistles 🔔 - 12- weeks transformation training here at The Gorilla Pit 💪 - Transformation nutrition plan 🍎 - Your own accountability coach 👊 - Plus a heap more to ensure you reach your target 🎯 Not only will our best transformation over the 12-weeks walk away with a new rig but also score a travel voucher for 2 to New Zealand ☀️✈️🏔 You can find out all the details and register for the challenge by clicking the link in our Bio 🦍 #thegorillapit #training #nutrition #lifestyle #grouptraining #transformationtraining #results #12weekchallenge . . . #gym #fitness #workout #health #lifestyle #motivation #exercise #strength #muscle #gymlife #newcastle #wollongong #personaltraining

Inside The Gorilla Pit, we do things differently 🦍 It’s not about just clocking time with a trainer — it’s about constant support and progression. When it comes to your health and transformation, everyone has a different starting point and a different end game. But the 3 key pillars to see real change and achieve rapid results stay the same. They are: - TRAINING - NUTRITION - ACCOUNTABILITY This 3 pillar approach is incorporated into our training programs. We put in 100% to and give you all the tools to succeed...but you still need to show up and put in the work. Our 2023 12-Week Challenge kicks off in February. If you're serious about lasting change in 2023 we'd love to have you onboard. Link in Bio. #thegorillapit #training #nutrition #lifestyle #grouptraining #transformationtraining #results #12weekchallenge . . . #gym #fitness #workout #health #lifestyle #motivation #exercise #strength #muscle #gymlife #newcastle #wollongong #personaltraining

🦍 12-WEEK TRANSFORMATION FINALIST💪 ⬇️14.2kg down in 12 weeks💪🦍 Massive shout out to James, training out of the #newcastle Pit for dropping over 14kg and 9.3% body-fat during our recent 12 week transformation challenge 👏👏👏 Always giving it 100% in every single training session 💪 Amazing results champ...you crushed the challenge mate and we're super proud of you. If you want to buck the 'New Year Resolution' trend in 2023 and actually get REAL RESULTS then click the link below and register to join The Gorilla Pit. Link in our Bio 🦍 #thegorillapit #training #nutrition #lifestyle #grouptraining #transformationtraining #results #12weekchallenge . . . #gym #fitness #workout #health #lifestyle #motivation #exercise #strength #muscle #gymlife #newcastle #wollongong #personaltraining

🎉🏆The 12-Week Transformation Champion💪👏🦍 Srdjan has had a HUGE transformation in our latest 12-week challenge here at The Gorilla Pit. Here's some stats: ⬇️Dropped 18.8kg ⬇️Down an incredible 10.9% Body-Fat In just 12 short weeks at The Pit in #wollongong, Srdjan has had a complete body transformation. His commitment to training and nutrition is second to none and is always one of the hardest workers on the room. A well deserved champion and we're so proud of you mate. Every challenge we see so many incredible transformations (which we'll be showcasing next week) but this time Srdjan takes out top spot as our overall champion. He not only walks away with a new rig for summer but picks up first prize…a New Zealand travel voucher valued at $2,000. Well deserved champion…outstanding effort and result. Want to know how you can get results like this? Register your interest to join The Gorilla Pit in 2023. Link in Bio 🦍 #thegorillapit #training #nutrition #lifestyle #grouptraining #transformationtraining #results #12weekchallenge #champions . . . #gym #fitness #workout #health #lifestyle #motivation #exercise #strength #muscle #gymlife #newcastle #wollongong #personaltraining

Last Saturday our Pit Crew Coaches were put through a gruelling workout in everybody's favourite 'Train the Trainer'. It's part of our annual Christmas Charity Bootcamp were we raise money and toys for the Ronald McDonald House Newcastle. We raised a massive $3,750...each year it keeps getting bigger and bigger 🙏 All donations from #Newcastle and #Wollongong will go towards buying toys for the kids staying at the Ronald McDonald House Newcastle this Christmas. These gifts will help put a smile on kids and family going through a tough time this Chrissy ❤️🎄 A massive thank you to every single person that came out, donated, supported us and gave us a taste of our own medicine in train the trainer! It was worth every single pull-up, calorie, push-up and burpee to give back and spread the love this Christmas! Love you all ❤️ THANK YOU 🎄🦍 #thegorillapit #training #nutrition #lifestyle #grouptraining #transformationtraining #results #chairty #christmas . . . #gym #fitness #workout #health #lifestyle #motivation #exercise #strength #muscle #gymlife #newcastle #wollongong #personaltraining

2022...we're not done yet! Get up, get after it and go crush some goals today! #thegorillapit #training #nutrition #lifestyle #grouptraining #transformationtraining #results #12weekchallenge #goals #2022 . . . #gym #fitness #workout #health #lifestyle #motivation #exercise #strength #muscle #gymlife #newcastle #wollongong #personaltraining

These amazing Pit members are some of our past 12-week challenge winners. And at the end of next week we will crown our next 12-week challenge champion🏆 If you want to start of 2023 with a bang and drop some of the soft stuff you've been hanging onto for too long than get in contact with us today. #thegorillapit #training #nutrition #lifestyle #grouptraining #transformationtraining #results #12weekchallenge #champions . . . #gym #fitness #workout #health #lifestyle #motivation #exercise #strength #muscle #gymlife #newcastle #wollongong #personaltraining

Pit Approved Christmas Cookies 🎅🏼🎄 They taste amazing and at only 63 calories per serving you won't feel guilty when you go back for more 🦍 Swipe ➡️ for recipe. #thegorillapit #training #nutrition #lifestyle #grouptraining #transformationtraining #results #12weekchallenge #christmas #recipe . . . #gym #fitness #workout #health #lifestyle #motivation #exercise #strength #muscle #gymlife #newcastle #wollongong #personaltraining

Our favourite time of year 🎅🎄 Each year we collect toys and raise money to buy gifts for kids that are going through a tough time 🎁 Christmas is a time for gratitude and giving back which is why we're doing it all again this year and we want to make this year another great toy drive. This Saturday is our very popular 'Train the Trainer' day! Basically it works like this...our members buy exercises from the list provided, give that purchased exercise to a Coach of their choice and this will build out a workout for each Coach. The more exercises they buy the more us Coaches get punished/flogged 🤢 100% of the money raised goes to buying toys for the kids staying at the @rmhnewcastle this Christmas. It's our small way of giving back to the community and we hope it brings a few smiles on Christmas day for those families that need it most 😊🦍 #thegorillapit #training #nutrition #lifestyle #grouptraining #transformationtraining #results #12weekchallenge #christmas #givingback #gratitude . . . #gym #fitness #workout #health #lifestyle #motivation #exercise #strength #muscle #gymlife #newcastle #wollongong #personaltraining

The newest member of The Gorilla Pit Family has arrived! Welcome to the world 🌏 Reggie Charles Clare Born 5th, December 2022 at 1:45pm. He can’t wait to learn to deadlift, bench and squat but already hates the bike (just like his Dad 😉) Massive congrats to Coach @coreyc5, wife Cody and big sister Macy. #thegorillapit #training #nutrition #lifestyle #grouptraining #transformationtraining #results #family . . . #gym #fitness #workout #health #lifestyle #motivation #exercise #strength #muscle #gymlife #newcastle #wollongong #personaltraining

THE PERFECT MORNING ROUTINE ☀️ Want more energy throughout the day? Than incorporate these 5 morning habits ... #1: Don't hit the snooze ⏰ Prolonged snoozing of your alarm essentially confuses your circadian rhythm. Have your phone away from arms reach so you have to get up out of bed to turn the alarm off. #2: Hydrate 💧 Drinking water first thing in the morning immediately helps rehydrate the body. Add in some lemon or lime for even greater health benefits. #3: Get some sun ☀️ Get 5-10min of sunlight (no sunglasses) within an hour of waking. Morning sun exposure leads to increase energy throughout the day and helps you sleep more easily at night. #4: Protein & fats breakfast 🍽 We've been preaching this for years...ditch the crabs in the AM and opt for a protein and fats based breakfast. if I listed all the benefits you'd lose interest reading this post so just do it. Examples are: smoked salmon and eggs, omelette and avo, steak and eggs. #5: Move your body 🏃‍♂️ Whether it's a training session, walking around the block or a few bodyweight exercises at home, getting your body moving first thing in the AM will release a heap of feel good hormones and help give you more energy throughout the day. Add these 5 simple morning ritual tips for more energy throughout your day and remember consistency is king. #thegorillapit #training #nutrition #lifestyle #grouptraining #transformationtraining #results #12weekchallenge #morningroutine #energy . . . #gym #fitness #workout #health #lifestyle #motivation #exercise #strength #muscle #gymlife #newcastle #wollongong #personaltraining

Super Saturdays @ The Pit 🔥🦍

Meet Jarod (aka Big J)… Big J is a gentle giant with a huge heart and massive goals! Jarrod has only been with us at The Gorilla Pit- Wollongong for 15 weeks and has lost a whopping 28KGS ⬇️ The best is yet to come from this young man so watch this space as Big J transforms not only his body but his whole life each day at a time 🔥 Well done Brother! Thanks for being you! 🦍 #thegorillapit #training #nutrition #lifestyle #grouptraining #transformationtraining #results #12weekchallenge . . . #gym #fitness #workout #health #lifestyle #motivation #exercise #strength #muscle #gymlife #newcastle #wollongong #personaltraining

EXCUSES OR RESULTS…you can’t have both 🦍 Wollongong Pit Crew crushing Wednesdays conditioning session 🔥 #thegorillapit #training #nutrition #lifestyle #grouptraining #transformationtraining #results #12weekchallenge . . . #gym #fitness #workout #health #lifestyle #motivation #exercise #strength #muscle #gymlife #newcastle #wollongong #personaltraining

BREAKING BAD...EATING HABITS Whether it's mindless eating, getting the night time munchies or skipping breakfast...bad habits can hold us back when it comes to results. Try these fixes to help get you back on track and break those bad eating habits. #thegorillapit #training #nutrition #lifestyle #grouptraining #transformationtraining #results #12weekchallenge . . . #gym #fitness #workout #health #lifestyle #motivation #exercise #strength #muscle #gymlife #newcastle #wollongong #personaltraining

12 weeks left in 2022 🦍 Don't wait for January 1st to decide you want to live better. Do it now! Remember you'll never change your life until you change something you do daily. The secret is found in your daily routine. Now let's crush this week 💪🦍 #thegorillapit #training #nutrition #lifestyle #grouptraining #transformationtraining #results #12weekchallenge . . . #gym #fitness #workout #health #lifestyle #motivation #exercise #strength #muscle #gymlife #newcastle #wollongong #personaltraining

👉RESULTS They don't come from a magic training program or some secret supplement. Results come down to simple positive habits repeated daily. If you want to get started on your own transformation than you need to be part of our upcoming 12 week challenge kicking off next week. Our next 12-week challenge starts in next week and now it's your turn. If you've packed on a few extra kilos or you’re stuck in a rut then we can help. We want to show you exactly how you can handle your busy schedule, drop the kilos, and get your fitness back just in time for Christmas. If you have reached that point where enough is enough and you're ready to do the work than we'd love to have you on board 🦍 The best part is the winner of the 12-week challenge will also walk away with a trip for 2 to New Zealand ✈️🏔 To register your and get more info tap the link in our Bio 🔗 #thegorillapit #training #nutrition #lifestyle #grouptraining #transformationtraining #results #12weekchallenge . . . #gym #fitness #workout #health #lifestyle #motivation #exercise #strength #muscle #gymlife #newcastle #wollongong #personaltraining

12-weeks to get into your best shape! Sound impossible?⁠ Dave was determined to improve his health and physique, and he did just that dropping 14kg in 12 weeks at The Pit 🦍 If you're not afraid of a little hard work and want to drop 10-15kg before Christmas then register for our upcoming 12-week transformation challenge. The challenge kicks off Monday, 19Sep 💪 Last week to register 👇 Link in Bio 🔗 #thegorillapit #training #nutrition #lifestyle #grouptraining #transformationtraining #results #12weekchallenge . . . #gym #fitness #workout #health #lifestyle #motivation #exercise #strength #muscle #gymlife #newcastle #wollongong #personaltraining

Know that the Pit Crew is always here for a chat, a workout or a coffee 🦍 #ruokday2022

If you think results like this are impossible in 12 short weeks then you underestimate your potential (and ours as Coaches) 🦍 Brett took out the top spot for the best transformation in our last 12-week challenge dropping 9.4kg, 7.2% body fat and swapped the soft stuff for shredded abs. And we're doing it all again... Our next 12-week challenge kicks off in September and you desperately want to drop some kilos before Christmas than you are going to want to be apart of this challenge. For more info and to register just tap the link in our Bio 🔗 #thegorillapit #training #nutrition #lifestyle #grouptraining #transformationtraining #results #12weekchallenge . . . #gym #fitness #workout #health #lifestyle #motivation #exercise #strength #muscle #gymlife #newcastle #wollongong #personaltraining

An update on our adopted Silverback Agahebuzo 🦍 "It’s been an intense year for silverback Agahebuzo. Early in 2021, when silverback Dushishoze split from the original Pablo’s group, Agahebuzo decided to join him in a new 8-member group. For the first month or two after the split, Dushishoze’s group continued to move near the main Pablo group, and a few gorillas made calling vocalisations in an effort to relocate the main group. We were certain that the two parties would eventually reunite, but Dushishoze and Agahebuzo surprised us when they opted to remain a separate group. Agahebuzo’s presence as second silverback has been critical. He is often seen displaying with loud chest-beats in order to reassure everyone in the group that they are fine and well protected. Agahebuzo's role as babysitter didn’t change when the group split, as his favorite infants, Kira and Inararibonye, also joined Dushishoze’s group. He spends a lot of time patiently entertaining them." What a dude... 🦍 #thegorillapit #training #nutrition #lifestyle #grouptraining #transformationtraining #results #12weekchallenge #silverback . . . #gym #fitness #workout #health #lifestyle #motivation #exercise #strength #muscle #gymlife #newcastle #wollongong #personaltraining

🔥 THE 2022 12-WEEK CHALLENGE 🔥 It's Back 🙌 Our 12-week transformation challenge kicks off in September... And it's shaping up to be our BIGGEST and BEST yet. This challenge includes all the bells and whistles 🔔 - 12-weeks transformation training here at The Gorilla Pit 💪 - Transformation nutrition plan 🍎 - Your own accountability coach 👊 - Plus a heap more to ensure you reach your target 🎯 Not only will our best transformation over the 12-weeks walk away with a new rig before Christmas but also score a travel voucher for 2 to New Zealand ☀️✈️🏔 You can find out all the details and register for the challenge via the link in our Bio 🔗 #thegorillapit #training #nutrition #lifestyle #grouptraining #transformationtraining #results #12weekchallenge . . . #gym #fitness #workout #health #lifestyle #motivation #exercise #strength #muscle #gymlife #newcastle #wollongong #personaltraining

THE PIT 🦍 There's no place like it! Our 2022 12-Week challenge kicks off in September and this is guaranteed to be our biggest and best challenge yet. We're not here to convince you to join...that's on you. You'll need to take ownership first if you want change. You'll need to stop making up BS excuses why you can't do it. But if your ready to: 👉 Stop the excuses 👉 Desperately want to drop 10-20kg 👉 Want to get strong and get back your fitness 👉 Aren't afraid of some hard work If you answered yes then tap the link in our Bio and lets get you started 🔗 P.s. The winner of the challenge will also walk away with a holiday voucher for two to New Zealand. We're talking flights, accomodation...the works ✈️ P.p.s. Last challenge we filled up in 10 days so don't put it off and miss the boat. #thegorillapit #training #nutrition #lifestyle #grouptraining #transformationtraining #results #12weekchallenge . . . #gym #fitness #workout #health #lifestyle #motivation #exercise #strength #muscle #gymlife #newcastle #wollongong #personaltraining

Let's be real... We all suffer a little fatigue from time to time. And sometimes even after a great night sleep we still can feel that lagging fatigue. Help treat that fatigue with these 11 simple and natural steps. #thegorillapit #training #nutrition #lifestyle #grouptraining #transformationtraining #results #12weekchallenge #fatigue #sleep . . . #gym #fitness #workout #health #lifestyle #motivation #exercise #strength #muscle #gymlife #newcastle #wollongong #personaltraining

It's fast... It's nasty... It will test you... The Gorilla Pit's 500m Row Challenge 🔥 It's simple! 500m as fast as you can on a #concept2rower You earn Silverback Status when you reach: 🚹 Sub 1min 27sec for the guys 🚺 Sub 1min 40sec for the girls Are you up for the Silverback challenge? #thegorillapit #training #nutrition #lifestyle #grouptraining #transformationtraining #results #12weekchallenge #silverback #row . . . #gym #fitness #workout #health #lifestyle #motivation #exercise #strength #muscle #gymlife #newcastle #wollongong #personaltraining

A simple daily habit that has some BIG benefits. Whether it's walking along the beach watching the sunrise or just exploring around your neighbourhood (my fav). Throw a good podcast or audio book on and hit the pavement everyday. Even if it's just for 10min... #thegorillapit #training #nutrition #lifestyle #grouptraining #transformationtraining #results #12weekchallenge #walking #steps . . . #gym #fitness #workout #health #lifestyle #motivation #exercise #strength #muscle #gymlife #newcastle #wollongong #personaltraining

Great afternoon with some great guys putting a spot light on mens mental health. The first Biceps, Breath and Beers at our Newcastle Pit was a huge success. Thanks to all that came along. Creating a supportive environment, learning new tools and having some progressive chats. Looking forward to the next one. Wollongong Pit Crew you're up next... Hit us up if you’d like to be involved for the next one 🦍 #thegorillapit #training #nutrition #lifestyle #grouptraining #transformationtraining #results #breathwork #icebath #wimhoff #mentalhealth #ruok #community

Overeating... For some it's a never ending daily battle. So here are 5 tips to help stop overeating and take back control of your daily food intake. #thegorillapit #training #nutrition #lifestyle #grouptraining #transformationtraining #results #12weekchallenge . . . #gym #fitness #workout #health #lifestyle #motivation #exercise #strength #muscle #gymlife #newcastle #wollongong #personaltraining

Sleep 😴 We all know how important it is. Yet most of us aren't getting anywhere near as much as we'd like. So here are 8 sleep habits that will lead to healthy, quality sleep. #thegorillapit #training #nutrition #lifestyle #grouptraining #transformationtraining #results #12weekchallenge #sleep . . . #gym #fitness #workout #health #lifestyle #motivation #exercise #strength #muscle #gymlife #newcastle #wollongong #personaltraining

Below is a post from our legendary Pit member Mark Meldrum. -"So I just played my first game of organised basketball in 22 years, I'm not nearly as broken as I thought I'd be, thanks @coreyc5. When I first started training at @thegorillapit a goal of mine was to be able to get back to a level of fitness where I'd be able to play basketball again, wasn't sure how realistic that would be, but here I am 40kg lighter and 1 game under my belt. Maybe next game one of my shots might go in." Marks post is just remember your goals don’t always have to be weight based, body fat % or muscle gained. It can simply be getting back to something you love...or making something you love just that bit more enjoyable. It was an absolute pleasure sharing the court with you mate and your smile through the entire game made me a super proud Coach. I’ve never seen someone so happy loosing by 20 points 😂😂😂😂 #thegorillapit #training #nutrition #lifestyle #grouptraining #transformationtraining #results #12weekchallenge . . . #gym #fitness #workout #health #lifestyle #motivation #exercise #strength #muscle #gymlife #newcastle #wollongong #personaltraining

5 SIMPLE TIPS FOR LOSING BODY FAT ⬇️ 1. Lift Weights 💪 The big compound movers like squats, deadlifts, pull-ups, presses and rows are the best bang for your buck and will deliver big results. 2. Keep A Food Journal 📓 This helps keep you accountable and aware of what you are actually putting in your mouth. 3. Eat Loads of Veggies 🥦 Your parents were right...they are good for you so just eat them! 4. Get More Sleep 🛌 Aim for at least 7 hours of sleep each night. 5. Keep Active 🏃‍♂️ We know it's winter and cold but sitting on the couch for 3 months wont get you anywhere so get outdoors for 30min+ and move. It's all about consistency and dedication...but you already knew that 😉 If you need some help and want a want Coach in your corner than reach out to us, we're here to help. Tap the link in our Bio to get started 🦍 #thegorillapit #training #nutrition #lifestyle #grouptraining #transformationtraining #results #12weekchallenge . . . #gym #fitness #workout #health #lifestyle #motivation #exercise #strength #muscle #gymlife #newcastle #wollongong #personaltrainingonline

🔥⬇️DOWN 14.4KG 💪🦍 More transformations from our most recent 12-Week Challenge. This time it's @gregspain84 from the #wollongong Pit with an awesome transformation losing just shy of 15kg and 6.9% body fat in the past 12-weeks. This is the reason we do what we do and transformations like this always make us proud as Coaches. Top effort Champ 👊 If your not seeing any results with your training or mindlessly going around the gym with no direction or idea on what to do, than let us help you 💪 Drop us a message or get in touch via the link in our Bio 🦍 #thegorillapit #training #nutrition #lifestyle #grouptraining #transformationtraining #results #12weekchallenge . . . #gym #fitness #workout #health #lifestyle #motivation #exercise #strength #muscle #gymlife #newcastle #wollongong #personaltraining

🏆 THE 2022 12-WEEK TRANSFORMATION CHAMPION💪👏🦍 Put your hands together for Brett Blacker representing the #Newcastle Pit takes out the top spot for best transformation in our most recent 12-week challenge. Here's he's stats: ⬇️Dropped 9.4kg ⬇️Down an massive 7.2% Body-Fat 💪Swapped the soft stuff for shredded abs 👏👏👏 Brett is always one of the hardest workers in the room and his commitment to The Pits training and nutrition plan was second to none. A huge result and as Coaches were so pumped and proud of you mate. Brett not only walks away with a new rig but picks up first prize…a trip to New Zealand. Well deserved champion…outstanding effort and result. We had so many great transformations over our recent 12 week challenge and will be showcasing our top finalists throughout the week. Are you ready for your own transformation? We've got our bite sized 6-week project coming up and you don't want to miss out Link in our Bio 🦍 #thegorillapit #training #nutrition #lifestyle #grouptraining #transformationtraining #results #12weekchallenge #winner . . . #gym #fitness #workout #health #lifestyle #motivation #exercise #strength #muscle #gymlife #newcastle #wollongong #personaltraining

These AMAZING Pit members our some of our past 12-week challenge winners ➡️ And tomorrow we will name our next 12-Week Challenge Champion 🏆💪 Want to get in on the action? Get in contact with us today and let's get you started on your transformation Link in Bio 🦍 #thegorillapit #training #nutrition #lifestyle #grouptraining #transformationtraining #results #12weekchallenge . . . #gym #fitness #workout #health #lifestyle #motivation #exercise #strength #muscle #gymlife #newcastle #wollongong #personaltraining

If you think results like this are impossible in 12 short weeks then you underestimate your potential (and ours as Coaches). Contact us today and lets get started on your transformation 💪 Link in our Bio 🦍 #thegorillapit #training #nutrition #lifestyle #grouptraining #transformationtraining #results #12weekchallenge . . . #gym #fitness #workout #health #lifestyle #motivation #exercise #strength #muscle #gymlife #newcastle #wollongong #personaltraining

Congrats to our latest #SILVERBACK - Tommy from the #wollongong Pit! After a few close attempts he has finally crushed the Silverback 500m Row and earned the prestigious title of Silverback 🦍 Well done brother! Wondering what the Silverback 500m row challenge is? It's simple! You row 500m on a concept 2 rower. 🚹 Guys have to complete the row in under 1min 27sec. 🚺 Gals have to complete the row in under 1min 40sec. It's fast... It's brutal... Who's ready for the Silverback Challenge? #thegorillapit #training #nutrition #lifestyle #grouptraining #transformationtraining #results #12weekchallenge . . . #gym #fitness #workout #health #lifestyle #motivation #exercise #strength #muscle #gymlife #newcastle #wollongong #personaltraining

To all the current and past service men and women we are so grateful for you 🙏 Lest We Forget 🇦🇺🇳🇿 #ANZACday2022

Want to know what a training week looks like at The Pit? Our training weeks are made up of a combination of: -Barbell Strength Training -Modified Strongman Training and -Fat Loss Conditioning It’s not about putting random exercises together to make you ‘sweat’ or ‘burn’ it’s about structured and progressive training plan designed to get you strong, drop body-fat and increase your fitness. Want to get involved? Tap the link in our Bio and reach out 🦍 #thegorillapit #training #nutrition #lifestyle #grouptraining #transformationtraining #results #12weekchallenge . . . #gym #fitness #workout #health #lifestyle #motivation #exercise #strength #muscle #gymlife #newcastle #wollongong #personaltraining

New goals don't deliver new results...new habits do. So put all your energy into building better habits. And to build those habits you need to surround yourself with people who are in your corner. One of the things we love most about The Pit is our supportive community. It doesn't matter if you're a beginner or a seasoned athlete everyone here at The Pit is cheering for you to be successful. Want to get involved? Hit us via the link in our Bio or drop us a message 🦍 #thegorillapit #training #nutrition #lifestyle #grouptraining #transformationtraining #results #12weekchallenge . . . #gym #fitness #workout #health #lifestyle #motivation #exercise #strength #muscle #gymlife #newcastle #wollongong #personaltraining

Eggs for Breakfast... The Cadbury kind 🐰 Have a great Easter weekend Pit Crew 🦍 #thegorillapit #training #nutrition #lifestyle #grouptraining #transformationtraining #results #12weekchallenge #easter . . . #gym #fitness #workout #health #lifestyle #motivation #exercise #strength #muscle #gymlife #newcastle #wollongong #personaltraining

We’re serious about the responsibility we hold as coaches. We know there have been a lot of broken promises in the fitness industry. Training is both our passion and our calling. When people choose to work with us, they’re trusting us to lead them towards a healthier lifestyle. This trust and the relationships we build with our clients is what lights the fire in our belly and keeps us going in every session, every day. If you want a Coach thats always in your corner and brings out the best in you give us a call today. #thegorillapit #training #nutrition #lifestyle #grouptraining #transformationtraining #results #12weekchallenge #coach . . . #gym #fitness #workout #health #lifestyle #motivation #exercise #strength #muscle #gymlife #newcastle #wollongong #personaltraining

The Silverback kettlebell here at The Gorilla Pit. Be warned it's a soul crusher 🦍 #thegorillapit #training #nutrition #lifestyle #grouptraining #transformationtraining #results #12weekchallenge #silverback . . . #gym #fitness #workout #health #lifestyle #motivation #exercise #strength #muscle #gymlife #newcastle #wollongong #personaltraining

It's Monday. The sun's out... It's strongman day at The Pit... The crew is working hard... Coach is happy 😁 #thegorillapit #training #nutrition #lifestyle #grouptraining #transformationtraining #results #12weekchallenge . . . #gym #fitness #workout #health #lifestyle #motivation #exercise #strength #muscle #gymlife #newcastle #wollongong #personaltraining

Big congrats to Coach Corey for winning his #corporatefighter fight on Saturday night and raising just shy of $5,000 for #beyondblue 🥊 It was such an awesome event and his opponent Adam was super tough and both lads put on a great show. #thegorillapit #training #nutrition #lifestyle #grouptraining #transformationtraining #results #12weekchallenge #boxing . . . #gym #fitness #workout #health #lifestyle #motivation #exercise #strength #muscle #gymlife #newcastle #wollongong #personaltraining

We'll be over here just GSD 🦍 #gettingshitdone #thegorillapit #training #nutrition #lifestyle #grouptraining #transformatontraining #results #12weekchallenge . . . #gym #fitness #workout #health #lifestyle #motivation #exercise #strength #muscle #gymlife #newcastle #wollongong #personaltraining

𝗧𝗵𝗲 𝗣𝗶𝘁 𝗖𝗼𝗺𝗺𝘂𝗻𝗶𝘁𝘆 🦍 With the name The Gorilla Pit some people think we're some 'hardcore' gym full of guys lifting huge weights with the egos to match... It's true that we work hard at The Pit and as Coaches we get the very best out of you each session...but we aren't some hardcore hell and egos are left outside the door. We pride ourselves on our culture and community and you'll always find our members encouraging, motivating and working hard. Want to get involved? Reach out via the link in our Bio 🔗 #thegorillapit #training #nutrition #lifestyle #grouptraining #transformationtraining #results #12weekchallenge #community . . . #gym #fitness #workout #health #lifestyle #motivation #exercise #strength #muscle #gymlife #newcastle #wollongong #personaltraining

COREY ‘COMBAT WOMBAT’ CLARE 🥊 The Pit’s very own top Coach Corey Clare will be entering the boxing ring for his first ever bout as a Corporate Fighter to help raise much needed funds for Beyond Blue. Corey has a fundraising goal of $2000 and if you’d like to donate just click the link in our Bio 🔗 Go get em Combat Wombat 🥊 #thegorillapit #training #nutrition #lifestyle #grouptraining #transformationtraining #results #corporatefighter #beyondblue #boxing . . . #gym #fitness #workout #health #lifestyle #motivation #exercise #strength #muscle #gymlife #newcastle #wollongong #personaltraining

WE ADOPTED A GORILLA 🦍 Meet Agahebuzo. The newest member here at The Gorilla Pit. He's a 16 years old Silverback. We're told his famous for his care and has a strong bond with many members of his group. #thegorillapit #training #nutrition #lifestyle #grouptraining #transformationtraining #results #dianfosseygorillafund . . . #gym #fitness #workout #health #lifestyle #motivation #exercise #strength #muscle #gymlife #newcastle #wollongong #personaltraining

MONDAY 🙌 Head down, bum up...time to work! 🦍 #thegorillapit #training #nutrition #lifestyle #grouptraining #transformationtraining #results #12weekchallenge . . . #gym #fitness #workout #health #lifestyle #motivation #exercise #strength #muscle #gymlife #newcastle #wollongong #personaltraining

Here at The Pit our training is centred around one specific outcome. Transformations. We follow a structured training plan that is designed for fat loss, lean muscle gain and increasing fitness. Our training recipe is a mix between strength sessions, conditioning and modified strongman sessions. If you've been going to the gym for some time and aren't seeing results then it might be time for a change. Come see what The Pit is all about 🦍 #thegorillapit #training #nutrition #lifestyle #grouptraining #transformationtraining #results #12weekchallenge . . . #gym #fitness #workout #health #lifestyle #motivation #exercise #strength #muscle #gymlife #newcastle #wollongong #personaltraining

C H A R A C T E R 🦍 “It’s who you are when you think no one is watching“ 👀 ☝🏾The food you eat, the things you drink, how much sleep you have. ...the sets you complete 💪 All that work behind the scenes really can make or break what you’re aiming for. Consistency is key, it's the secret ingredient to great success 🗝 Here’s a few things that can help with staying consistent and successful 🎯 - Keeping a system to make sure you’re accountable. - Having a clear vision of what your goal looks like. - Knowing the road isn’t easy at times but is ultimately enjoyable. - Train Smart. Train hard. - Eat well. Sleep well. - Remain disciplined and you’ll never take 2 steps back. - Trust the process. Go get after it! Coach JD 🦍 #thegorillapit #training #nutrition #lifestyle #grouptraining #transformationtraining #results #12weekchallenge . . . #gym #fitness #workout #health #lifestyle #motivation #exercise #strength #muscle #gymlife #newcastle #wollongong #personaltraining

Why You're Not Losing Weight ❌ 1. You're Eating to Many Calories 🍩 Make sure you track your food through a nutrition journal and have your Coach/Trainer check through it regularly. 2. You Don't Move Enough🏃‍♀️ If you're sitting down in an office all day then your training may need the aid of some general activity such as walking, riding a bike or playing some sports. 3. You're Inconsistent ❌ The best nutrition and training program don't work if you don't stick to it...get someone to hold you accountable, a Coach, friend or work colleague. 4. You're Gaining Muscle 💪 While scales are a method of measuring your weight they don't seperate muscle mass from fat mass. At The Pit we use an In-Body scanner which gives us a clear understanding of exactly how much fat your losing vs muscle gained rather then just focusing on weight. Remember to be patient and continue to put in the work. The results will come. If you want to fast track your results than jump on board our upcoming 12-Week Transformation Challenge. Check out the details and register via the link in our Bio 🦍 #thegorillapit #training #nutrition #lifestyle #grouptraining #transformationtraining #results #12weekchallenge . . . #gym #fitness #workout #health #lifestyle #motivation #exercise #strength #muscle #gymlife #newcastle #wollongong #personaltraining

So What's The Gorilla Pit All About? Meet Craig. Craig originally joined The Pit after turning 50. He was carrying a few extra kilos, his blood pressure was going up and he wanted to 'get on top of his health'. Fast forward 12-weeks at The Pit and Craig has lost over 10kg and come off his blood pressure meds. His son Noah also dropped over 20kg in his initial 12-weeks. The Gorilla Pit is all about transformations... Whether thats dropping the kilos, getting stronger, building on your fitness or just being able to move without pain. And we do this with our 3 pillar approach... ✅ Training ✅ Nutrition ✅ Accountability Our next 12-week challenge starts in February and now it's your turn. If you've packed on a few extra kilos or you’re stuck in a rut then we can help. We want to show you exactly how you can handle your busy schedule, shift the soft stuff, and get your fitness back! If you have reached that point where enough is enough and you're ready to do the work than we'd love to have you on board 🦍 The best part is the winner of the 12-week challenge will also walk away with a trip for 2 to New Zealand ✈️🏔 To register your and get more info tap the link in our Bio 🦍 #thegorillapit #transformation #fatloss #results #12weekchallenge . . . #gym #fitness #workout #health #lifestyle #motivation #exercise #training #strength #muscle #nutrition #gymlife #newcastle #wollongong #onlinetraining

THE PIT 🦍 There's no place like it! Our 2022 12-Week challenge kicks off in February and this will be our biggest and best challenge yet. We're not here to convince you to join...that's on you. You'll need to take ownership first if you want change. You'll need to stop making up BS excuses why you can't do it. But if your ready to: 👉 Stop the excuses 👉 Desperately want to drop 10-20kg 👉 Want to get strong and get back your fitness 👉 Aren't afraid of some hard work If you answered yes then tap the link in our Bio and lets get you started 🦍 P.s. The winner of the challenge will also walk away with a holiday voucher for two to New Zealand. We're talking flights, accomodation...the works ✈️ #thegorillapit #training #nutrition #lifestyle #grouptraining #transformationtraining #results . . . #gym #fitness #workout #health #lifestyle #motivation #exercise #strength #muscle #gymlife #newcastle #wollongong #personaltraining

Chasing Goals 💪 www.thegorillapit.com.au 🦍

'Success isn't about greatness. It's about consistency' 🙌 If you're done with all that 'new year, new you' rubbish and after real results in 2022 then come train with us 🦍 Link in Bio 🔗 #thegorillapit #training #nutrition #lifestyle #grouptraining #transformationtraining #results . . . #gym #fitness #workout #health #lifestyle #motivation #exercise #strength #muscle #gymlife #newcastle #wollongong #personaltraining

2022 we are coming for you! Every Damn Day 💪🦍 #thegorillapit #training #nutrition #lifestyle #grouptraining #transformationtraining #results . . . #gym #fitness #workout #health #lifestyle #motivation #exercise #strength #muscle #gymlife #newcastle #wollongong #personaltraining

Meet Maddy. Maddy was already lean joining The Pit but wanted to focus on getting stronger and increasing her fitness. Every sessions she puts in the work and she has the results to show for it. We've been Coaching for over a decade now and still get pumped when we see our members crush there goals like Maddy. It doesn't matter if your goal is fat loss, adding some muscle or just getting your health back on track and having more energy for your kids and family. Whatever it is we're here to help. With only a few weeks left till Christmas now is the perfect time to get started and commit to your health. Check us out to see what we are all about. Link in Bio 🦍 #thegorillapit #training #nutrition #lifestyle #grouptraining #transformationtraining #results . . . #gym #fitness #workout #health #lifestyle #motivation #exercise #strength #muscle #gymlife #newcastle #wollongong #personaltraining

There are seven days in the week... Someday ISN'T one of them. Let's crush this week Pit Crew 🦍 #thegorillapit #training #nutrition #lifestyle #grouptraining #transformationtraining #results . . . #gym #fitness #workout #health #lifestyle #motivation #exercise #strength #muscle #gymlife #newcastle #wollongong #personaltraining

It's fast... It's nasty... It will test you... The Pit's 500m Row Challenge 🔥 It's simple! 500m as fast as you can. You earn Silverback Status when you reach: 🚹Sub 1min 27sec for the guys 🚺Sub 1min 40sec for the girls Are you a Silverback? 🦍 #thegorillapit #training #nutrition #lifestyle #grouptraining #transformationtraining #results . . . #gym #fitness #workout #health #lifestyle #motivation #exercise #strength #muscle #gymlife #newcastle #wollongong #personaltraining

The 3 Rules For Success and Results 1️⃣Whatever the result you desire some sacrifices must be made 💯 2️⃣Have a plan for your outcome, keep yourself accountable (or get a Coach that will) and you can achieve anything 🎯 3️⃣Small, seemingly insignificant daily habits add up to produce amazing results 💪 Need someone in your corner to help you get there. Drop us a message or hit us up on our website. #thegorillapit #training #nutrition #lifestyle #grouptraining #transformationtraining #results . . . #gym #fitness #workout #health #lifestyle #motivation #exercise #strength #muscle #gymlife #newcastle #wollongong #personaltraining

⚡️GRAB & GO BREAKFAST Did you skip breakfast this morning? If your pressed for time then you need our fast and easy egg muffins. Simply prep the night before and store in the fridge. Simple, tasty and Pit approved 👍 Swipe ➡️ for recipe 🦍 #thegorillapit #training #nutrition #lifestyle #grouptraining #transformationtraining #results . . . #gym #fitness #workout #health #lifestyle #motivation #exercise #strength #muscle #gymlife #newcastle #wollongong #personaltraining