BFT Gladesville

We get it. Kids are calling, you gotta get ready for work or you doing kid swap with your partner. But sneaking out right before the cool-down starts or coming in just as the session starts isn’t helping you maximise each session 💪

🔥 A proper warm-up helps you:
• Prepare your muscles and joints for the workout ahead
• Improve movement quality and performance
• Reduce your risk of injury
• Feel stronger from your very first set

😌 A proper cool-down helps you:
• Gradually bring your heart rate back down
• Promote recovery after a tough session
• Improve mobility and flexibility over time
• Leave you feeling better when you walk out the door to better tackle your day

The session doesn’t start when the first station begins and it doesn’t finish when the last timer goes off.

Those extra few minutes before and after are part of the session - and they’re part of getting better.

Arrive a few minutes early, stay until the end and give your body the preparation and recovery it deserves. Your future self will thank you. 💙

We have our first two to complete their 30 sessions in the Commit to 30 Challenge 💪

Caro D & Jitesh R are in the draw for our Major Prize 🏆

Who will be next to be in the draw?

Every gym promises results.

The difference isn’t finding the “perfect” workout—it’s finding a place you’ll actually keep coming back to.

That’s why everything we do at BFT is designed around consistency.

💥 Programming that removes the guesswork
💥 Coaches who know your goals and keep you accountable
💥 A community that makes showing up the easiest part of your day
💥 Progressions that keep you improving week after week

Because the people who transform aren’t the ones who train the hardest for one week.

They’re the ones who keep turning up for months.

If you’ve been thinking about getting back into a routine, this is your sign.

🔥 Right now you can experience BFT with our 11 Days for $11 trial.

Come and see why so many people finally find the consistency they’ve been missing.

📲 Send us a DM with “11” or hit the link in our bio to claim your trial before it ends.

💧 Protocol #5: Hydration

Everyone knows they should drink more water... but few people realise just how much of a difference it makes.

Being properly hydrated can help:
💪 Improve training performance
🧠 Increase focus and concentration
⚡ Boost energy levels
🌡️ Help regulate body temperature
✅ Support recovery between sessions

The tricky part? By the time you feel thirsty, you’re often already slightly dehydrated.

This week, your challenge is simple:
🚰 Follow Phil’s lead and carry a water bottle everywhere
🚰 Start your morning with a glass of water
🚰 Sip consistently throughout the day instead of trying to “catch up” later

Small habits repeated daily are what make the biggest difference over 30 days.

How much water have you had today? 👇💦

We are so incredibly proud of all our athletes that took on Hyrox Sydney over the last week. Some amazing results but more than that you all continued to show why we have the best community. You showed up for yourselves, for each other and for your coaches 💪

No one raced without a friendly voice in the crowd urging them on to smash the race. Awesome vibes. Awesome efforts. Amazing humans!

Now it’s time to get ready for Podium 💪😜

**Friendly reminder...** 👀

It’s all fun and games flexing in the mirror after a strength session... 💪

But this is your reminder to put your equipment back 😂

Your future self, the next session and your coaches will all thank you 🤝

Strong people don’t just lift heavy... they re-rack their weights too 😉

Tag your training partner who “forgets” every now and then👇