Familia Fitness

23/03/2026

If you actually want to build muscle… this is where it happens.

Our Barbell Classes are designed for one thing — real strength and real results.

For the girls wanting to grow their glutes and quads
For the blokes wanting to build their chest, shoulders, and back

This is the work that gets you there.

✔️ Structured strength training
✔️ Progressive overload (so you keep improving)
✔️ Coaching on technique and lifts
✔️ A focused, no-BS training environment

No guesswork. No fluff. Just proper training that delivers.

If you’re serious about getting stronger and changing your physique — this is your class.

Message us or hit the link to get started.

— Jordan | Familia Fitness

23/03/2026

8 Week High Accountability Challenge

The last transformation program you’ll ever need.
The Familia Fitness 8 Week Transformation Challenge is a fully personalised coaching experience designed to help you lose weight, build strength, improve energy, and create long-term habits that last.

This isn’t a generic program or quick fix. This is 8 weeks of complete support, structure, and guidance — with your trainer working alongside you every step of the way.
We take away all the guesswork and give you a clear, simple plan that fits your lifestyle.

What’s included:
• Personalised goal setting and strategy
• Fully customised workout program
• Personalised nutrition guidance and tracking support
• Supplement recommendations specific to your needs
• Weekly check-ins and accountability with your coach
• Ongoing adjustments based on your progress
• Access to our coaching app for easy tracking and communication
• Complete support to keep you consistent and on track

This program is designed to help you:
• Lose weight
• Build strength and fitness
• Improve energy and confidence
• Stay consistent
• Create long-term habits
• Finally get results that last

No confusion. No overwhelm. No falling off track halfway through.
We keep everything simple, clear, and easy to follow.
This is 8 weeks of real coaching, real accountability, and real results.

Spots are limited.
Apply Today: https://forms.gle/8DzApSqYinni6M2b7

22/03/2026

20/03/2026

Cracking bootcamp this morning at the gym.
If you want to join us on a Saturday morning we have
6:45am Semi Private
7:30am Bootcamp
9:30am Barbells

Meet all your training needs on a Saturday morning ❤️

20/03/2026

Hey guys I still need two people for park run tomorrow.
Remember that barbells is at 9:30am so you can train straight after

19/03/2026

8 Weeks to Noticeable Results (And Habits That Actually Stick)

The biggest mistake people make with fitness is trying to change everything at once.
That’s usually when people burn out and quit.
Real change happens when you focus on a few key habits done consistently.

If you want noticeable results over the next 8 weeks, start with these:

1️⃣ Strength train 3–4 times per week
Strength training builds muscle, improves metabolism and helps reshape your body.
Focus on exercises like:
• Squats
• Deadlifts
• Rows
• Presses
• Carries

2️⃣ Eat protein with every meal
Protein helps maintain muscle while losing fat.
Aim for around 100–130g per day depending on body size.

3️⃣ Create simple weekly routines
The people who succeed usually schedule their habits.
For example:
Monday – Strength training
Wednesday – Walk or mobility
Friday – Strength training
Weekend – Outdoor activity

Structure creates consistency.
Consistency creates results.

If you'd like help putting all of this together into a clear, personalised plan, that’s exactly what our 8 Week High Accountability Transformation is built for.

We guide you step by step with:
✔ Personalised training
✔ Nutrition guidance
✔ Weekly accountability check-ins
✔ Coaching and support

Most participants see 4–8kg fat loss in 8 weeks.
If you're ready to build habits that actually stick, speak to Jordan at Familia Fitness to learn more.

Fill in our prerequisite form today: https://docs.google.com/forms/d/e/1FAIpQLSd5-BnXIbNGpqEllKBgWqdPKdfbBnRbELSqSwoko3JpgT4sEQ/viewform?usp=sharing&ouid=105825165934989358163

19/03/2026

Hey Everyone, we need volunteers for Park Run this Saturday. Who can come?

17/03/2026

The 8 Week Body & Mind Reset for Busy Bungendore Locals

Life in Bungendore is busy.
Between work, family, sport, and everything else — it’s easy for health and fitness to fall down the priority list.

If you're feeling stuck or low on energy, here are 3 simple reset habits you can start this week.

1️⃣ Start your day with water and movement
Before coffee or emails, try:
• A large glass of water
• A 10 minute walk
• A few mobility movements
This wakes up your body, improves energy and sets the tone for the day.

2️⃣ Simplify your meals
Overcomplicated diets fail.
Instead follow this simple plate rule:
½ plate vegetables
¼ plate protein
¼ plate carbs
This works for almost anyone and keeps meals simple.

3️⃣ Train 3 times per week
You don’t need to train every day.
Three structured sessions focusing on:
• Strength
• Functional movements
• Full body exercises

will create huge improvements in energy, strength and body composition.
Small consistent habits beat short bursts of motivation every time.

If you're ready for a full reset, our 8 Week High Accountability Transformation is designed specifically to help busy locals get back on track.
In just 8 weeks we help you:
✔ Rebuild healthy habits
✔ Improve energy and strength
✔ Drop 4–8kg
✔ Take control of your health again

Speak to Jordan at Familia Fitness or message us to learn more.

https://forms.gle/C89kPF1CnTHJVRA28

16/03/2026

8 Week High Accountability Challenge

The last transformation program you’ll ever need.
The Familia Fitness 8 Week Transformation Challenge is a fully personalised coaching experience designed to help you lose weight, build strength, improve energy, and create long-term habits that last.

This isn’t a generic program or quick fix. This is 8 weeks of complete support, structure, and guidance — with your trainer working alongside you every step of the way.
We take away all the guesswork and give you a clear, simple plan that fits your lifestyle.

What’s included:
• Personalised goal setting and strategy
• Fully customised workout program
• Personalised nutrition guidance and tracking support
• Supplement recommendations specific to your needs
• Weekly check-ins and accountability with your coach
• Ongoing adjustments based on your progress
• Access to our coaching app for easy tracking and communication
• Complete support to keep you consistent and on track

This program is designed to help you:
• Lose weight
• Build strength and fitness
• Improve energy and confidence
• Stay consistent
• Create long-term habits
• Finally get results that last

No confusion. No overwhelm. No falling off track halfway through.
We keep everything simple, clear, and easy to follow.
This is 8 weeks of real coaching, real accountability, and real results.

Spots are limited.

Apply Today: https://forms.gle/8DzApSqYinni6M2b7

15/03/2026

Drop 4–8kg, Build Lean Muscle & Take Back Control — In Just 8 Weeks

Most people think fat loss requires extreme diets or training every day.
The truth is, the people who get the best results usually focus on a few simple things done consistently.

If you're looking to lose weight and improve your health, start with these 3 steps:

1️⃣ Prioritise protein at every meal
Protein keeps you full, supports muscle, and helps your body burn more calories.
Aim for 20–30g of protein per meal.

Examples:
• Eggs or Greek yoghurt for breakfast
• Chicken, tuna or steak for lunch
• Lean meat or fish at dinner

2️⃣ Train the big muscle groups
You’ll get the biggest return from exercises that work multiple muscles.
Focus on movements like:
• Squats
• Deadlifts
• Push-ups or bench press
• Rows
• Loaded carries
These burn more calories and build lean muscle faster.

3️⃣ Walk more than you think you need to
Walking is one of the most underrated fat loss tools.
Aim for 8,000–10,000 steps per day.
It improves recovery, burns calories, and supports long-term health.

These small habits alone can create huge changes over time.

But if you want structure, accountability, and a personalised plan, that’s exactly why we run our:
8 Week High Accountability Transformation
Where we remove the guesswork and help you:
✔ Drop 4–8kg
✔ Build lean muscle
✔ Create habits that actually stick

If you're ready to take back control of your health, speak to Jordan at Familia Fitness or send us a message to learn more.

Find out if you are the right fit by filling out this form:
https://docs.google.com/forms/d/e/1FAIpQLSd5-BnXIbNGpqEllKBgWqdPKdfbBnRbELSqSwoko3JpgT4sEQ/viewform?usp=sharing&ouid=105825165934989358163