Challenge Results!

SIX WEEK CHALLENGE WEIGHT LOSS RESULTS!

We had some amazing results from the Challenge, but a special mention has to go to the following people who achieved great results.  The focus for the Challenge is on reducing the amount of body fat and increasing lean muscle, so it's great to see the shrinking waist measurements from the guys listed below.  

Joelle Dulaurens who lost 5 kilos and 7cm from her waist! 

Fiona Falkiner who lost 4 kilos and 9.5 cm from her waist!

Bec Till who lost 2.5 kilos, 6.5cm from her chest and 5cm from her waist!

Monique Corah who lost 2 kilos, 9.5cm from her chest and 12cm from her waist!

Suzi Rumi who lost 2 kilos, 6cm from her chest and 8cm from her waist!

Cath Comyns lost 8.5cm from her waist!

SIX WEEK CHALLENGE FITNESS TEST RESULTS!

Bronte - 3.8K Time Trial - Bronte to Icebergs and back

Fastest Times

James Griffiths - 16.30
Paula Cronin - 17.10
Bec Till - 17.47

Most Improved

James Griffiths - 2.40 difference.
Julie Hoyle - 1.42 difference
Bec Till - 45s difference.

Bondi - 3K time trial - Bondi to Tama Surf Club and Back

Fastest Times

Pat Hutchison - 12.30
Jess Belnick - 14.05
Anna Randall - 14.06

Most Improved

Seth Hertz - 1.37 difference
Joelle Dulaurens - 1.10 difference
Anna Randall - 54s difference

Coogee - 3.5k time trial - Coogee to Clovelly and back.

Fastest Times

Ryan Smith - 18:00
Peter Lambert - 18:00
Kris King  - 18:30

Most Improved

Helen Lowman - 1.20 difference
Debra Cush - 1.20 difference
Kath Stewart - 59s difference

Fi's Six Week Challenge - Last Session!

The final morning of the challenge and it was cold and dark and raining! Perfect!! I think this would have really bothered me at the start of the Challenge - but I'm used to it now - maybe this Challenge has made me a bit tougher (or maybe I'm just addicted to training!!)

I thought that given the weather, I would be the only one to get out of bed and be down there for training - but I think others must be addicted as well cause there was a group of us at Bondi at 6:00 ready to finish the week on a high.  

It was a great strength session and after the initial 5 mins of moaning about the rain everyone warmed up and really pushed hard.  It was a great way to end the challenge.   

Now I am excited to keep training with The East Side Crew, maybe not as intensely as over the past six weeks but keen to get to five sessions a week and excited for my fitness to keep improving and keep this feeling going!  If anyone is procrastinating about starting training, your have to start somewhere and group training is a fun and social way of doing it.  I recommend it to everyone to give it a go!  Its not as scary as it sounds go at your own pace and watch yourself improve it’s a great feeling!!! Good luck and hopefully see you at a session soon

Fee

xxx

PRAM FIT CLASSES

We are commencing new Pram Fit Classes Start March 13

As part of our Girls Only Training, we are now introducing Pram Fit Classes for Mums and their bubs two days a week. 
East Side Crew Pram Fit Training is a fantastic way to get fit and healthy following the birth of your baby. We focus on building fitness, gaining strength and becoming a fit and healthy mum. 

Come and train with your baby in a great social environment. There are limited spaces available, so if you would like to reserve your spot, call us on 0401 292 928. 

Our Pram Fit Training focuses on:

• Building strength and fitness
• Weight loss
• Increasing muscle tone and definition
• Developing core strength and stability
• Healthy eating and nutrition
• Creating a fun social environment

GIRLS ONLY TRAINING. Bronte Beach. 9:15 am Monday, Wednesday and Friday.
PRAM FIT TRAINING. Bronte Beach. 9:15 am Monday, Wednesday and Friday.

Check out the timetable here. 

SMH Half Marathon and Mother's Day Classic Training

Want to run in the Mother's Day Classic or SMH Half Marathon?

East Side Crew has the complete training program to get you fit for your event.  Our training program is open to everyone and we cater for all fitness levels, from beginners to elite. 

To register you need to do three things - easy peasy!!

1. Firstly, click here and register for our nine week training program.  You can register for yourself, friends or family members.  Registration closes on Friday 2 March - so don't miss out! We just need to know your full name, mobile number, email address and singlet size.

2. Click on one of the links below (or both!) and register for your chosen event. 

3. Come to training on 10 March 7:30 at Bronte Beach wearing your best running gear!

Join in our awesome training atmosphere, be part of a great group of people and most importantly, join in our celebrations of your achievements after the event!

ESC EVENT TRAINING PACKAGE - ONLY $99

• Saturday Morning Running Training. 7:30AM Bronte Beach.
• Complete Nine Week Training Program.
• Nutrition advice specifically for runners. Includes advice as to the best foods to eat before and after training. How to properly fuel your body for the race and great recovery meals. 
• Get expert coaching and advice from our specialist running coaches.  We will have some elite running coaches at training to help answer your questions and prepare you for your event. 
• ESC Training Singlet.

SMH HALF MARATHON

Date: Sunday 20 May
Distance: 21.1 kilometres
Where: Run around the City.  Start and finish in Hyde Park.

CLICK HERE TO REGISTER FOR THE HALF MARATHON. When you are registering, make sure you join the East Side Crew team. 


MOTHER'S DAY CLASSIC

Date: Sunday 13 May
Distance: 8 kilometres (4K fun run also available)
Where: The Domain

CLICK HERE TO REGISTER FOR THE MOTHER'S DAY CLASSIC.  When you are registering, make sure you join the East Side Crew team. 

Fi's Six Week Challenge - Final Week!

Hey guys!

Welcome to the final week of the Challenge.   I can’t believe how quickly the past six weeks have gone.  I had a little bit of a set back last week, I had to fly to Melbourne twice for two separate photo shoots, so I missed a full week of Crew training.  I was really disappointed as I  was starting to really see a lot of improvements to my fitness and also my health.  Having to miss a full week of training is really hard - I started suffering withdrawals and I was scared that I was going to lose a lot of the hard work I had put in.

Before heading to Melbourne I had every intention of training every day, I filled my case with my training gear but once there and working long days I only managed to get in one session.  But I guess that's going to happen from time to time, and I won't always be able to attend a full week of training - so for me, it's about making sure that I train hard and eat well when I can and make the most of each session that I get to. That way, I won't feel guilty when I do have to miss a session from time to time. 

However, because I knew that I was missing training, I really concentrated hard on making sure that I was eating well.   I managed to be a lot better with my food and even attended lots of catch-ups and a 30th without a drop of alcohol passing my lips! With the possibility of sounding like an alcoholic I realized the other day I have been sober since the 8th of January! Very proud of myself!

But very happy to be back in Bondi and back training with the Crew. 

I am really pumped about training hard during the final week of the Challenge. I am going to give it a real nudge, I am going to try to make as many session as I can.

This morning, we did the final fitness test with the Bondi Crew. It was amazing how much everyone has improved over the Six Week period. I was a bit scared that because I missed training last week, I  wouldn't have improved my results, but I did - which was fantastic and gives me that bit of motivation I needed to push myself at training this week.

In a world of pain!

Good luck to everyone for the last week of the Challenge - hope you guys smash it.

Fi x

p.s. did everyone see the sunrise this morning - here's a photo Troy took of Bronte - amazing hey!

What a sunrise! So glad I was there to see it!

Crew Saturdays

We absolutely love Crew Saturdays.  We wanted to make sure that the sessions on Saturday were sessions that reflected the way we liked to train and that we were passionate about.  That's why we started Crew Run Club and ESC Elite.  Both sessions are tough sessions, but are our favourite sessions of the week. It's something that we really look forward to.

This Saturday we had two really great sessions.

Crew Run Club

Our nine week training program for the SMH Half Marathon and the Mother's Day Classic starts 10 March. It includes nine weeks of Saturday morning training 7:30AM at Bronte, complete training program, nutrition advice so you know what to eat before and after training and your race. You can register for the Crew running program through our website or by clicking here. Just tell us what event you want to train for and whether you are a beginner or advanced (you can always change groups - but we just want an indication). In the meantime, we are working on building some strength in our legs and mixing it up.  This week we were working on racing tactics.  Finishing a race in a fast time isn't just about being a strong runner. It's about knowing when to push yourself and when to pull back.  I always try to have something left in the tank so I can finish strong. Depending on how I'm feeling on the day, I might start picking it up 2k out, sometimes it's just 100m out. I don't always get it right and sometimes I go out too fast, and have nothing left. But it's always good to be able to finish strong. 

We did the following 3K circuit twice.  We did it in two groups, so people could match up with others of similar speed.  The circuit started at Bronte and followed a loop around the Cemetery and back. 

3K Circuit.

Flag sprints to finish - the pics below show how competitive it was.

Alex and Gill diving for the flag. 

Jac and Lisa in full flight. Strong, fit girls!

ESC Elite

ESC Elite had one of the best sessions yet! If you are around Bronte at 8am on Saturday mornings, make sure you come by and check out the elite session.  It is awesome to watch.

We did 5 x  5 min rounds in pairs.  You had to get through as many sets as you could in the 5 minutes. 

First Round

20 Deadlifts
20 Sit Ups 

Second Round

20 Shoulder Press
20 Lunge Jumps

Third Round

20 Wall Jumps
20 Push Ups

Fourth Round

Run from Bronte Surf Club, up Hewlett St and back.

Fifth Round

20 Bent Over Rows
20 Russian Twists

Surf Lessons!

We're not all about training! Everyone has been loving the run / swim sessions we have been doing over summer. And for some of the Crew (ok some of the pommies) it was the first time that they had ever been in the surf!

So Troy took the guys for a surf lesson at Nth Bondi.  Had a great time - so good to see everyone so happy and excited!

Hope you guys had a great weekend and are ready for a big week of training! Two weeks left of the Six Week Challenge! Yewwww!!!

Bianca - just chilin

Mike killing it! 

 

The girls

Fi's Six Week Challenge - One word - Sandhills!

 At the end of last week, I told you I was going to take on the sandhills at Cronulla on Saturday morning.

So, at 7:00 on Saturday morning I met the rest of the East Side Crew Run Club at Bronte Beach and we all got in our cars and made the trek down to Cronulla.  I was really excited when Kimmy first told me about doing the sand dunes (sounded like fun at the time for some reason!) but I got pretty nervous beforehand, as it has been about six years since I have tackled a sand dune.  Plus it started absolutely pouring on the way down - which just added to my nerves.

 

 

Taking on the wall of sand

 When I arrived and saw the massive mountains of sand - I was sort of regretting my decision to try and run up these things!  But it was actually a really great session! I think everyone was equally as nervous as I was, so we were all cheering each other on, and it was just a great atmosphere. Everyone was so happy to make it through the session, and even though our legs were burning and felt like lead - we were a very happy bunch at the end. I felt very proud of myself for giving it a go!

Absolutely smashed! 

 

 

Feeling like Champions!

It was really nice to finish the session by going to breaky with all of the other Crew members and have a catch up away from training and talk about the session.  It always seems like the harder the sesssion - the more everyone likes to talk about it! 

Breaky afterwards

One of the good things about the Challenge, is that I can still go to breaky and dinner with friends and be able to stick to the meal plan.  I have found that I now know a lot more about basic principles of nutrition and what I should be eating at each meal.  For example, the breakfast for Saturday was scrambled eggs with spinach and mushrooms.  So it's really easy to order this at a cafe - I just swap the scrambled eggs for poached so I know that there isn't added cream etc. in the eggs. 

But overall, following the meal plan is a lot easier than I thought it would be. Each week, we get given a shopping list with all of the ingredients we need for the week to come, so it's really easy to grab the ingredients and prepare your meals in advance. The meals are really tasty, and I've learnt a lot more about using herbs to add flavour to your meals!




Looking forward to the rest of Week 4 - think it's going to be a great week!

Fi 

     

Fi's Six Week Challenge - Learning the importance of recovery!

 I have just finished my third week of training and am feeling really good. Lots more energy and I am starting to notice some really positive changes to my strength and fitness. I can recover faster between intervals and I am starting to learn how hard I can push myself.  As an indication of how I have improved, we do a high intensity circuit at the end of each strength training session.  On Monday, I completed the circuit in 4:20.  Today I did it in 3:18 - so over a minute faster! 

Healthy Breaky! Poached eggs, smoked salmon, spinach and tomato. Yum! 

Which brings me to my next point! I have gone from not much training to now training over 7 times a week.  Kimmy and I sat down and worked out a program with the aim of doing two things. Firstly, ensuring that I was getting the right balance of sesssions to help me achieve my goals, and secondly to make sure that I don't burn out or get an injury.  For instance, I am doing two sessions on Monday, cardio circuit in the morning and strength in the evenings.  Because of this, when I go to the running session on Tuesday, I have to really cut back the intensity and use it as a bit of a recovery session.  It's hard to do that though when everyone is pushing themselves - you get caught up in the competitiveness! 

East Side Crew guys doing strength training!

This week, I think the double sessions caught up with me a bit.  I started getting a really tight hamstring and I was a bit scared that I might have torn something.  I missed Wednesday's session and went to the physio instead.  As it turns out I have not torn anything thank god but pinched a nerve from my muscles being so tight.   It made me realise how important it is to warm down properly! By the end of the session I am usually so exhausted I really have no energy left to stretch!  But from now on I need to make sure I stretch properly after each session.   

Tomorrow I am going to take on the Cronulla sandhills with the Crew! So nervous! Wish me luck!! 

Fi 

Fi's Challenge - Week Three!

So we are in to week three of the Six Week Challenge and I am starting to feel really good. It feels like my energy levels are starting to pick up and my body is getting used to clean eating.  

Monday morning is weigh in day and I was happy to hear I am 4 kilograms lighter! However, for me, the best part of this Challenge is that the focus isn't on weight loss, but rather on increasing strength, fitness and health. I am surprised how losing weight has not been my all consuming thought, like it has been in the past.  Previously, I would weigh myself morning and night keeping track of every gram I lost or gained.  I would train solely to help myself reach a number on the scales. 

This time around it is a very different story,  I am focused on becoming fitter, stronger and healthier.  I am not looking to drop huge amounts of weight. I am happy with my curves but that said I am keen to get everything a little tighter and perkier!   My body is a weird one and loves to fluctuate, depending on the time of month, how much salt I ate and all sorts of factors, I can gain 4 kilograms over a weekend but then lose it again in a few days.  So all the focus on the numbers on the scales is a bit pointless and it is all about how you feel and more importantly how you feel favorite pair of jeans! 

Fi running up the stairs in the fitness test this morning.

This morning's session was the fitness test, and for the first time in a very long, long time I cried during the session.  Pretty embarrassing really, but I just pushed myself to the point where I hyperventilated and cried.  I think it is a good thing though because in the past I have only ever reached this point with someone screaming at me and with cameras in my face.  Today though I had Kimmy at my side giving positive encouragement and I think the reason I broke down a bit was because I had pushed myself to my limit.  I guess that's a good thing, and shows how motivated I am to train hard and really make a difference to my fitness levels this time around.  Hopefully next time I push myself that hard, I will manage to keep myself under control!   But all in all great start to the week, and excited for the week ahead! 

Fi's Six Week Challenge - Sleep Deprivation!

So this week has been a big week of training. It's Thursday and so far I've done two sessions on Monday, one session on Tuesday and two sessions on Wednesday! 

I will admit I have been finding the early morning starts hard to adapt to.  So I had a chat to my trainer Kimmy and she wrote me out a program that allowed me to have the option of training in the evening and having the morning off.

I think that is one of the great things about the East Side Crew they train in the morning and evenings so you can really tailor you training session so it works in with your lifestyle.   So I had a lovely sleep in this morning and will train in Bronte tonight.  The session is a running session, hopefully I will be able to keep up!

Fi's Six Week Challenge - 1 February 2012

Second week of the challenge and it started off strong! The Bondi Crew are doing the same circuit each Monday morning for each week of the Challenge.   Last week I manged to get out 3 laps, but this week, I managed to finish a full extra lap (with each lap taking me just under 8 mins now instead of 10 ) - so I was really happy about. It's great to see some improvement after only one week - and gives me some motivation for training hard for the rest of the week! 

The Bondi Crew doing the Hill Circuit

I went back Monday night for a second round of punishment and did a weights session down at Bronte.  My trainers Kimmy and Troy have told me that I should be trying to get in at least two weights sessions a week as they help to burn heaps of calories, both before and after training and also will help me to increase my muscle tome.  This was the first time I did two sessions with the Crew in one day and at the end of the day my legs felt like lead.  

The running in the circuit in the morning was really tough.  I really think there are some people who are natural runners and some that are not.  Don’t get me wrong one of my main goals of doing this challenge is to build up my fitness so I can run longer distances.  But even when I came off Biggest Loser and my fitness was supposed to be at its peak I really struggled with running.  It just seems to hurt everything.   But I will remain positive and hope by the end of the six weeks it will get a bit easier.  Off to bed to get a good night rest for the run /swim tomorrow.

Run / Swim set at Bronte

Fi's Six Week Challenge - 30 January 2012

So week one of the six week challenge done and feeling great! Last week had its ups and downs but overall have come out the other end feeling strong and ready to  face another week. 

Last Wednesday I managed to do a morning and evening session which was awesome.  The evening boxing session in Bronte was amazing numbers were down due to the pouring rain so made it a bit more intimate and the session was intense, we all worked up a massive sweat.

During the week I am loving the meal plans, so easy to follow, its only been over the weekend  its been a bit tricky to follow, may have made a few wrong choices…but ready to get straight back in to it and go hard this week! I did also struggle like Kimmy with the no coffee, so loving being able to have at least one a day again.   So all pumped and ready for the circuit tomorrow morning, I am hoping I can smash last weeks attempt,  will keep you posted!

Fi's Six Week Challenge - 25 January 2012

The East Side Crew Six Week Challenge has begun!  On Monday morning (after nearly pressing the snooze button) I made it down to Bondi Beach at 6am to meet the other eager members of the East Side Crew.  Kimmy our trainer was there to greet us and hand out our packs, which included our meal plan and shopping list for the week.  Kimmy then produced a set of scales and we all jumped on, I knew things were a little out of shape, but thankfully not as bad as I thought.

After our weigh-in, it was up to start the fitness test which involved running a lap, starting at Hunter Park in South Bondi, around Icebergs and then back up the hill, followed by 20 sit ups and 20 push ups.  We all took off on our first lap; as usual I was lagging behind the group but did not stop.  When I made it back to the start Kimmy gave me some encouraging words, telling me next lap try not to stop just as long as I kept jogging the whole way…I tried to explain that I did that on the first lap but because my jog is more of a shuffle it takes me a long time, but because I was breathing so hard I don’t think she could make out what I was trying to say!

Fi and Jo in their new Crew singlets.

Most of the Crew managed to get out four, five or six laps, I managed three.  I was a little disheartened to learn that one of the other Crew members was extremely hung over but still managed to bang out six laps, but I just kept on reminding myself that things can only get better from here. 

On the walk home I was going through the meal plan for the week and realised there was no caffeine for the first few days.  This is going to be the hardest thing for me as I am a big coffee and tea drinker. I know I will struggle, but the rest seems pretty straight forward I just have to get to the supermarket to do my shop.

Day two of the Challenge, and I lost a kilo over night! Overjoyed, however I know my body can gain 4kgs in a day so I wont get too excited just yet! Today was the soft sand run and the ocean swim, I have already done one of these and today seemed harder than last time.  Running on soft sand to me is one of the hardest things to do, it hurts everything!  Before we took off, Troy our trainer reminded us all to stay together.  I inwardly groaned as I am training with others who have been doing this for months and within a few minutes once again I fell behind the pack.  The biggest problem about being the last one in the group is there is no recovery time, when I arrived at the other end of the beach it was straight in the water I was still hyperventilating from the run but struggled down to the water.   But I know this will help me to get fitter sooner, so I tried to stay positive!! 

The waves were a lot bigger today which made it harder and foggy goggles are not helpful in staying on the right track, a few times I popped my head out to find I had headed out to sea rather than along the beach.  I managed two of these laps and to my embarrassment had a couple of old men ask me if I was ok as I floundered around trying to swim back to shore.   After we all made it back to the beach we did some sprints down in to the water and back up the beach, this I really enjoyed as I can really push myself on short bursts like that.  Then it was a jog back to the car park and shower time.   As hard as it is to get up in the morning nothing feels better than the feeling when the session is over and walking home I felt ready to face the day…my coffee cravings might impact upon this in a few hours, but for now feeling awesome!   

Fi's Six Week Challenge - 19 January 2012

This Monday I have decided to start a six-week health and fitness challenge.  This time it is not about losing weight for a TV show or a corporation it is about getting fit and feeling good for me.  I have not trained boot camp style in almost a year so I am starting from scratch in the fitness department.  I have decided to join The East Side Crew a boot camp team that is run down on Bondi Beach, I chose the East Side Crew because firstly its only two blocks from my house, and secondly they are a really fun group to train with. 

The six-week challenge will involve doing five boot camp sessions a week a mixture of cardio and resistance training.   And going on a clean eating plan.  I will find out more about this on Monday and keep you posted. 

Since new years I have done a few sessions with The East Side Crew to warm up for the start of the challenge.  Lets just say at the moment I am the one lagging behind the group, I know this will be temporary and its only a matter of time that my fitness will increase but it is frustrating.

This morning’s session was soft sand running and ocean swimming.  I though the swim would be a walk in the park.  A few years ago I took a stroke correction course to get my swimming a lot stronger to be the ambassador for and compete in Triathlon Pink and all female Triathlon.  But these stroke correction classes were in the pool, it’s a whole different ball game when you’re out in the ocean! 

So at 5.30am I donned my Speedos, which have not seen the light of day in a while and headed down to the beach.  Today we had a new trainer, Troy Stewart who I had not met who I think might be one of the reasons there was such a large turn out to this class…mainly female lol.  So we started out jogging on the soft sand heading to North Bondi.  I started making a beeline for the harder sand near the waters edge, but was stopped by the trainer who encouraged me to stay on the soft sand.  So I puffed my way feeling like I was buried waist deep in sand to the other end of the beach.  Once at the other end it was straight in the water, I had goggles with me but I think I need new ones as they kept on fogging up and I would end up swimming in the wrong direction! The only thing that would get me back on course would be the voice of our trainer yelling out encouragement to keep going and not to stop.  So I struggled on taking in almost as much water as air.  Then finally made it back to the sand feeling very much like a drowned rat and told to get jogging back to the start and do it all over again.  So I plugged on, still the last one in the group but once again made it back to the beach eventually feeling very water logged.  Then it was time for some fun, attempting to catch waves.  This I have never been any good at I think I need one of those clips for my nose as with every attempt water would just rush up there and I would choke.  But as the trainer said it just takes lots of practice!  After many failed attempts at catching waves it was a sprint out of the water and to the back of the beach then a jog back to South end, this time we were allowed to jog on the hard sand, thank god, but I was still the last one to get back.  Then a quick stretch and maybe the part I look forward to most a coffee with the crew up at the café.   After getting home and a shower, nothing feels better than that after training feeling, I cant describe it, but I am guessing anyone who trains in the morning knows what I am talking about and you feel great for the rest of the day.

Fi's Six Week Challenge

 Fiona Falkiner who was previously a contestant on the Biggest Loser, and is now working in Sydney as a plus size model and make up artist, has joined the Crew and is starting the Six Week Challenge on Monday.

Fi is going to keep a diary of her experiences doing the East Side Crew Six Week Challenge

If you are doing the Challenge with us, or are trying to eat well, train hard to get fit and healthy, follow Fi's diary and share your experiences with us!

Good luck to all our Crew members starting on the Challenge on Monday.

Six Week Challenge

Six weeks of eating well, training hard and re-focusing our lives. The ESC Six Week Challenge will help you to:

•    Lose fat (up to 6 kilos in 6 weeks) and increase muscle tone.
•    Get a flat tummy and reduce bloating through a nutritious diet.
•    Get fitter, stronger and healthier.
•    De-stress and learn to enjoy the simple pleasures of life.
•    Achieve your goals

DOWNLOAD OUR SIX WEEK CHALLENGE MANUAL

The East Side Crew Six Week Challenge is about making simple and easy changes to your lifestyle that will help you to be the best version of yourself. 

The Six Week Challenge is held four times per year and provides you with a focus on improved nutrition and performance for the duration of the Challenge.  The added bonus that we will help you to get in the best shape of your life.

We want to share with you all of the skills and knowledge that the trainers at East Side Crew use to help you to improve your lifestyle and well being.  These tools will enable you to perform at your peak and be your best, both mentally and physically.

How the Challenge Works

Each week of the Challenge will focus on one or two healthy habits.  By making simple and manageable changes to your lifestyle, you will be able to achieve your goals of a leaner, healthier you, without any hassle or inconvenience. 

At times the stress of our day-to-day lives means that exercise and healthy eating fall by the wayside. We don’t want healthy eating and exercise to be another item on your “to do list.”  By focusing on one or two new habits a week, you will develop the knowledge of how to make simple changes that will lead to a healthy lifestyle.  We will take the hassle and stress out of becoming healthy.

Share Your Experience & Achieve More!

We recommend that you take on the six week challenge with someone who is of great influence to you, for example, a family member, close friend or partner.  Someone who will help to motivate you and keep you on-track when you are not with the Crew.

CREW TRAINING PHILOSOPHY

CREW PHILOSOPHY

The East Side Crew philosophy is simple and is the foundation for everything we do. The six key components of the East Side Crew philosophy are knowledge, goal setting, nutrition, exercise, enjoyment and community.

KNOWLEDGE

We believe that a sound knowledge and understanding of fundamental health and fitness principles is the key to improving your performance, achieving your goals and to living a healthy, balanced lifestyle.  At the Crew we are constantly seeking to improve ourselves and our training through learning new skills and gaining new knowledge. We want you to be able to share this knowledge with us, apply it in your daily life and in turn be able to share it with people close to you. 

GOAL SETTING

We believe that goal setting is vital for continued athletic and personal growth.  Goals provide a focus to your training and the motivation required to train well, week in, week out. We help you to set achievable goals that will challenge you, inspires you and ensures that you remain accountable to yourself.  Let us know what your goals are for your training and nutrition so that we can work with you to achieve them and create new goals.

NUTRITION

“You can never out-train a poor diet.”  We believe that good nutrition is the foundation of athletic performance, health and physical and mental wellbeing.  The Crew FRESH Food philosophy is a clean, healthy and sustainable way of eating that will increase your athletic performance, improve energy levels and lead to a healthier and happier you.

Nutrition is important not just for training and performance, but a healthy, balanced diet has so many other benefits that will impact in all areas of your life.  It is amazing how many Crew members tell us that by following the Crew FRESH Foods meal plans and eating Crew FRESH Foods they have improved concentration at work, brighter and clearer skin, reduced cellulite, more energy to play with their friends and family, a better understanding of how to feed and nourish themselves and their families, less illness and injuries and an overall sense of well-being.  Eating well will not only make you feel good, but will also make you look good! 

EXERCISE

Exercise is good for you in so many ways! Exercise is a great way for you to focus on you. We all lead busy and stressful lives.  A consequence of a busy lifestyle is that we don’t spend enough time working on our own health, sanity and wellbeing. Exercise is a great way to give a little bit back to yourself.  Exercise promotes the release of ‘feel good’ hormones, such as endorphins, which help to create a feeling of euphoria, help to reduce stress and anxiety and make us feel happier overall.
Together with the mental benefits of exercise, exercise will also make you look great! By training your body, you will increase muscle tone and definition, reduced body fat, improve posture and develop a new level of confidence. 

ENJOYMENT AND COMMUNITY

The core of the Crew is friendship and community. By joining the Crew, you are now part of the Crew community.  The Crew community is people that support, challenge and encourage each other and just enjoy being part of the Crew.

We truly believe that in today’s non-stop world, you have to take time out to enjoy yourself. The East Side Crew philosophy is underlined by a sense of enjoyment.  We love what we do and we want each Crew member to experience that sense of fun and enjoyment that comes from doing what you love and achieving your goals.

We think that one of the best things about Crew trainings is being able to get outdoors to enjoy the beautiful Eastern beaches and parks, to breathe fresh air and to be a part of nature. We are lucky enough to live in some of the most beautiful locations in the world, however for a lot of us, we don’t get to enjoy the amazing scenery and nature of where we live as much as we would like.  East Side Crew trainings give you the opportunity to be part of nature and enjoy these amazing locations. 

East Side Crew Group Fitness

WE BELIEVE FITNESS SHOULD BE FUN!

East Side Crew helps you achieve your goals in a great training environment.  Whether your goals are to improve your fitness, lose weight, increase lean muscle mass or just to get outdoors and meet new people, East Side Crew will help to achieve these goals and more.

We use fundamental health and fitness principles and we do them exceptionally well. Whether you choose outdoor group training, personal training or our events training, we will ensure you that your Crew experience makes you look and feel fantastic. East Side Crew allows you freedom from contracts and commitments.  You choose when, where and how often you train. You'll become addicted - we promise!