🚨 In a world where medicinal shortcuts are widely available and people simply aren’t willing to dig deep and put the effort in, it’s crucial to recognise those that put the BS aside and get to work🏋️
Shoutout to Tach Manava and Chanel Boyle for taking out joint first place for our 8 week challenge🏆 Collectively losing over 12% body fat mass between them whilst increasing skeletal muscle mass🤩 You have both completely reshaped your figure and we couldn’t be any prouder🏋️♀️ Can’t wait to see what happens over the next couple of months!
🏆 LT O Baoil takes the win, dropping almost 5% body fat whilst increasing his muscle mass by almost 2kg💪 Keep it up you weapon, you are looking stronger and sharper every single day mate🙌
A massive shoutout to everyone who tackled this 8 Week Challenge! Some INCREDIBLE results from Sunshine & Saltwater ☀️🌊👌💖 Holly🌸 Deb vN Amanda Paech Marissa Davies Keep it up team! You are killing this🥳
F45 Training Hervey Bay
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F45 Training Hervey Bay offers innovative, high-intensity interval and functional strength workouts that deliver real results for all fitness levels.
Join our community and experience team training that is truly life-changing! F45 is the revolutionary training system changing lives around the globe.
A workout with us is only 4% of your day!..
But it will change the other 96%.
12/08/2026
💥 PEAK PHASE - LOADING 🎯
It’s time to put your hard work into action!
Over the next four weeks, we’ll be focusing on:
🏋️ Building overhead pressing strength!
🏃♀️ Improving sprint speed and power Training to perform under fatigue!
📊 Getting ready for our Overhead Press, Lunge &
Sprint testing
Expect fast-paced workouts, explosive movements, and sessions designed to help you move faster, recover quicker, and perform at your best🔥
This phase is all about challenging yourself, building confidence, and seeing how far you’ve come🤩The addition of landing towards the end of the phase will be a nice and spicy way to wrap up this epic phase🔥
30/07/2026
Dumbbell Snatch’s > A few laughs > Goblet Squats🔥
is a crowd favourite and with today’s movements it’s easy to see why🏋️♀️
“MORE” doesn’t always mean “BETTER”
Sure, it’s super encouraging to show others you can train 7 days a week, but don’t think training 7 days a week is the secret to getting results🫣
When you lift weights, you aren’t building muscle—you’re tearing it down😵 The actual growth, the fat loss, and the strength gains only happen when you are resting and finding balance🙌
Continuous overtraining just spikes your stress hormones, drains your energy, and almost guarantees an injury🤕 More intensity requires more recovery, so work hard, but rest harder🧘
Shoutout to this crew who train hard and often, but still manage to squeeze in rest days💪 How many rest days do you take each week? Let us know below👇
P.S - If you are training less than 2x a week then this doesn’t apply to you - Do more😉
17/07/2026
🔥 Shoutout to these two 🚀
and Hayden! Rain, hail, or shine, these two work long days, have busy calendars outside the gym and still manage to make training Monday to Friday at 4:30pm a priority🥳
It's people like this that make the community we cherish so much🤩
We absolutely love having you both in the F45 Family💪 Keep crushing those workouts🏋️
📲 Your dream body is calling👀
What you going to do? You’ve got 6 months of the year left to work towards a healthier, fitter and happier version of yourself😉 DM us and we will show you the way🏋️♀️
08/07/2026
📖 A quick review of the rule book states👇
👟 Watch those feet: Keep your gym shoes seperate to your “I’m about to mow the lawns” shoes✌️ Help us keep the floor we find ourselves doing countless burpees on much cleaner😉
💦 Wipe It Down: You crushed it, but nobody else wants to soak in your sweat.. Towels are mandatory, make sure you use them after your sets (including on the ERG equipment)🥵
🏋️♂️ Re-rack Your Weights: If you’re strong enough to lift it, you’re strong enough to put it back. Leaving 150kg on a barbell is a workout no one else asked for, so de-load the bar when you are done or check with the next person sliding into the station if they would like to use the same weight💪 This includes on the racked equipment✊
🫳 The ‘No-Drop’ Zone: Barbells and bumper plates are made to be dropped when loaded on to barbells only🙌 Dumbbells, kettlebells, and pin-loaded weight stacks are not. Handle safely but also with care, the weights are what helps your grow stronger, respect them🚀
👀 Watch your space: Double-check your surroundings before starting a dynamic kettlebell or barbell movement🏋️ This stretches to things like a reverse lunge where you could bump into another person smashing out or floor based movements😳Train hard but also safe🔥
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Contact the business
Telephone
Address
4/101 Beach Road
Pialba, QLD
4655
Opening Hours
| Monday | 5am - 7pm |
| Tuesday | 5am - 7pm |
| Wednesday | 5am - 7pm |
| Thursday | 5am - 7pm |
| Friday | 5am - 10am |
| Saturday | 6am - 10am |
| Sunday | 6am - 9am |