Small group training programmes

We offer a range of group training programmes designed to provide a sense of community, accountability and motivation rolled into 4-8 week blocks. Check out what we currently have on offer below.

Due to the Governments recent announcement on COVID-19, the Rec Centre and Sports Courts are temporarily closed until further notice. During this time we have wide range of awesome virtual services on offer to keep you active.

Women's Fitness Programme

An exclusive 4 week female online programme that will take you on a journey of discovery. During these current times we know that looking after your health and fitness is an important factor in maintaining positive wellbeing. We are here to provide you with an exciting 4 week programme to help boost your energy and encourage a deeper understanding for setting and achieving health and fitness goals. 

All females are welcome to join so we encourage you to get your female friends and family on board too. 

What does this programme include?

  • One-on-one virtual consultation pre and post programme
  • A mix of education and training sessions twice weekly
  • Email support and connection

Sessions are held via ZOOM on Mondays and Wednesdays for 45 minutes.

What you can expect to learn in the education sessions: 
With your own personal goals in mind you will learn how to measure and do your own assessments, learn the benefits of resistance & cardiovascular training, discuss nutrition and other wellbeing topics that will enable you to achieve your goals. 

What you can expect from the Training sessions:
Resistance & cardiovascular training with no /limited equipment both indoors and outdoors utilising your surroundings ie steps, driveways, hills, furniture & your own bodyweight. ​

Programme Dates:

Monday 11 May through to Wednesday 3 June.

Session Times:

12.00pm - 12.45pm

Programme Cost:

$85 for 4 transformational weeks.
(special introductory price).


Emma Gillard

Programme Plan:

Week Session Session Plan
​Week 0 ​1 on 1 ​Consultations  ​Consultations via Zoom

​Week 1 

Session #1
​- Introduction to WFP
- Resistance & cardio training
- How to train at the right intensity, time and with the right exercises to achieve your goals
- Set up your schedule for training and how to use our Sport & Rec webpage for your workouts
Week 1 Session #2
​Isolate & activate your muscles doing a functional bodyweight resistance programme.
Week 2 Session #1
​High intensity bodyweight resistance workout incorporating anaerobic cardio training
Week 2 Session #2
Wellbeing - Nutrition  - Healthy eating
Week 3 Session #1
Outdoor resistance - use your backyard or the park 
Week 3 Session #2
Training & Wellbeing putting it all together to make it work
Week 4 Session #1
Resistance and aerobic cardio training
Week 4 Session #2
​Participants choice, Q & A, where to from here
Week 4+5 1 on 1 ​Consultations ​Consultations via Zoom

Please Note: For payments by credit or debit card, a convenience fee of 1.9% is charged. This is added automatically when you make your payment. To find out more, visit the Card Payment Convenience Fee webpage. Alternatively, you can select to pay by 'account2account' and there is no convenience fee for these transactions.

Contact us

To register your interest or find out more about any of our programmes or services,  please email