For those doing park run tomorrow unfortunately I won't be there as I'm in Victor Harbour for the weekend but @Cathy Pank will be there with a Cibo gift card from me for coffee's afterwards, So coffee is still on me if you come run or walk I'll be doing park run here in Victor and make sure to take some photos if your at Gawler park run so I can post them on scoreboard day on Monday

→ Name: Bruce Woodcock → Where you're from: Evanston Park → How long you've been training: 40 plus years (I’m old) → What you do outside the gym (for work or hobbies): Head of Campus at a school in the City. Lovebriding my electric scooter places (yep the gym). → Your #1 goal right now: Get as fit as I can as I get older. → Biggest thing holding you back: Previous injuries and work hours are exhausting. → One random fact about you: Mad AFL nut

New month, new challenge. This one's simple, it's tough, and anyone can do it. 📋 HOW IT WORKS → Hold the longest plank you can → Screenshot your time and post it in the comments below → You can have as many attempts as you like through the month, just post your best → Longest plank by the end of October wins ✅ THE RULES → Forearms on the ground, elbows under shoulders → Straight line from head to heels, no hips sagging or piking up → Stop the timer the moment your form breaks → Honour system, so keep it legit 🏆 THE PRIZE → A supplement of your choice valued between $50 and $70 → Protein, creatine, pre, whatever you want 💡 WHY PLANKS A strong core carries over to everything. Your squats, your deadlifts, your posture at work, even your lower back on long days. 📅 KEY DATES → Final times posted by Friday 31st October → Winner announced first week of November Don't overthink it. Get down, hold on, and post your time 👇

Starts Monday 26 October. Finishes Sunday 20 December. ⠀ Everyone else starts in January. You'll already be eight weeks in. ⠀ 📋 WHAT IT IS → An 8 week training program built for your level → Tested in person before we start, retested at the end → A step challenge and a training leaderboard → A cash prize pool → Results night in January ⠀ 🏆 THE PRIZES Three of them. One for steps, one for the trainerize challenge leaderboard, one Coach's Award for the person who shows up the way everyone wishes they did. ⠀ The step prize only unlocks if the whole group hits our step target, so you'll be pushing for each other, not just yourself. ⠀ 📅 WHY NOW AND NOT JANUARY Because January is the worst time to start. You're starting from scratch, in the busiest month, with every machine in the gym taken. ⠀ Start now and January is the month you're already fit, already in a routine, already holding a result. ⠀ 🎁 ALSO RUNNING RIGHT NOW There's a box at the front desk of both clubs. Drop your name in and you could win 8 weeks of coaching with me, free. Drawn Sunday 11 October. ⠀ ✅ HOW TO GET IN Spots open Monday 5 October. Comment "IN" below and I'll message you the moment they do, before it goes public. 🌟More details to come including: → The prize pool → The rules of the challenge → How to win and how to increase your chances of winning

💪 What changes are you making to your diet this week to increase your protein intake? Protein is one of the biggest game changers when it comes to fat loss, recovery, and feeling strong. So share some of your strategies. 👉 What are you doing differently this week to bump up your protein? - Are you adding a shake? - Swapping out a snack? - Prepping higher-protein meals? Even small changes stack up. Examples: 🥚 “Boiling eggs in bulk for a grab-and-go snack.” 🧃 “Adding a YoPRO or Chobani Fit to my afternoon routine.” 🍗 “Doubling the meat portion in my dinners.” 💬 “Making sure I hit at least 25g of protein at breakfast.” 👇 Drop your strategy below — you might give someone else their next idea.