Optimum Nutrition & Training

When the problem isn’t the membership…
it’s the options.
Here at ON&T, we offer plenty of options.

The KAS Hip Thrust

One of our favourite variations for building glutes. It uses a shorter range of motion (no resetting to the floor each rep), which keeps constant tension on the glutes and makes it easier to avoid overextending at the top.

Slower tempo gives you more mind–muscle connection, better form, and a high level of glute stimulus without needing as much weight as a traditional hip thrust.
Great for hypertrophy and especially upper glute development.

Double tap if you’re here for stronger, juicier glutes in 2026.

Raise your hand if you’ve ever been personally victimised by the scales 🙋‍♀️

The scale is dramatic, emotional & easily influenced.

You can be smashing your plan and the number will still throw a tantrum.

Stay consistent. Watch the trends.
And stop letting the scales bully you!

We couldn’t be prouder of this incredible woman. Helen came to us new to resistance training, but you’d never know it now. Her form is incredible and she continues to surprise us with her progress every week.

Since starting her journey, Helen has:
👉 Lost 10 kg
👉 Dropped 10 cm
👉 Doubled her strength
👉 Started wearing clothes she hasn’t been able to fit into for years!

Helen is an absolute delight to have in the gym. Her consistency, positive attitude and willingness to grow are exactly what make transformations like this possible.

Join us in congratulating Helen on her amazing progress. Drop a like or leave her a message of support. 💛

When your client laughs way too hard just to stretch the rest timer… but deep down, they hate your jokes.

Fran was always destined to be a champion, but with the right coaching and guidance, she turned that potential into reality, earning her ProCard as a fitness athlete - a truly well-deserved achievement.

If you’ve been dreaming of reaching your fitness goals or taking your performance to the next level, our coaching programs give you the tools, support, and strategies to make it happen.

Most people have already checked out for the year.
They’ll tell themselves “I’ll start in January.”
But here’s the truth - you could already be 5kg lighter and feeling amazing by then.

We’re looking for 5 people who want to finish 2025 strong.

$65/week for full online coaching — normally $129/week.

Meal Plans, Training Programs, Accountability & Results.

DM us “5KG” if you’re ready to commit.

What separates good from great - Chris’s journey to the stage.