PSF30

Our functional HIIT fitness classes are a combination of cardio & weights designed to get you results.

All members are welcome to join our FREE group fitness classes by booking via the Clubware App.

https://member.clubware.com.au/PumpStationFitnessSevenHills/TimeTable

If you’re new to our gym and unsure how, please contact 0404 421 155.

Unleash your full potential with PSF30 with our ONLY SALE OF THE YEAR!

Our gym offers more than just workouts, it's a community, a journey, and a commitment to your well-being.

Ready for more?

Enquire to our club owner Sheriden before December 1 to receive our Black Friday Specials and discover the extraordinary fitness experience that awaits you.

M. 0404 421 155
E. [email protected]
A. Suite 1, 115-117 Best Rd, Seven Hills
W. https://www.psf30.com.au/

I love that everyday I get to help PSF30 members who are fired up about changing their lives. I get to help troubleshoot challenges that, when solved, will completely alter the direction of their future. Assiting new members stepping up, taking their health into their own hands, and making changes that will genuinely transform their lives…thats what excites me the most.
GO ONE MORE

➡️ DM OUR CLUB OWNER SHERIDEN FOR A FREE GYM TOUR

www.psf30.com.au

Our Bootcamp sessions will be purpose driven with a clear and intent purpose…. to get ready for 🎅 🎄and the festive season!

Sign up for our Pre-Christmas Bootcamps to be held on Friday mornings 6am-6.45am at Best Road Park (not Saturday). All ages and fitness levels welcome.

The Friday 6 am run group can/will still go ahead with Gavin for the running lovers 🏃‍♂️

Details in attached flyer.

Please PAYID $40 and text your name to 0404 421 155.

Looking forward to some festive outdoor, fitness fun.
LETS GO!

Sheriden

If you’re aiming to grow muscle, improve recovery, and keep your immune system strong, high-quality foods are essential. Think lean proteins, whole grains, and colourful veggies —they’re packed with essential nutrients that help your body do more than just survive.

In a calorie surplus? Make those extra calories count.
Choosing nutrient-dense foods over sugary, fatty fillers means better energy, stronger muscles, and less wasted effort.

It’s not just about eating more-it’s about eating smarter for your goals.

Today marks the 20 year Wedding Anniversary of Club Owners Gavin and Sheriden ❤️❤️

Gavin and I met 26 years ago on November 13 and I knew I was going to GO ALL IN on the relationship.

6 years later we decided to get married also on November 13 and officially GO ALL IN.

Two years ago in 2022 , we renewed our vowels deciding to GO ALL IN for a fresh start for the next chapter.

Post Covid we decided to GO ALL IN and force growth by rebranding and renovating PSF30 to provide a unique and safe space for the entire community to come and work on their mental and physical well-being. PSF30 is a lifestyle we wanted to live, build and be a part of and we thank our community who have joined us on our mission to GO ALL IN. Thank you for supporting our Brand and thank you for supporting us!

Today I reflect on how grateful i am for finding a life partner who decided to GO ALL IN on me and we celebrate family, good health, lifestyle and the PSF Community we have created.Sheriden Wardle

Our final fitness class of the year will be our Christmas Bootcamp to be held on Friday 20th December🔥💪

Please save the date and register your spot. Everyone is welcome to join in this FREE, festive, fun class suitable for all.. with a surprise treat to end the year and a couple of group photos, of course Lisa Grey

Being a family run business the Christmas holiday period is important to share with family ❤️

🤝🏋️‍♂️ PSF30 is always open 24/7 to members only!

Join PSF30 and embrace a healthy lifestyle with our engaging workouts and expert guidance. With state-of-the-art equipment and expert trainers, your fitness journey starts here.

Be a part of our community that shares a deep-rooted passion for fitness and fun!

➡️ DM OUR CLUB OWNER SHERIDEN FOR A FREE GYM TOUR

www.psf30.com.au
0404 421 155

I started PSF30 in 2016, I was ignorant and naive about the challenges that fd face.

Through these hardships, I've learned more and grown stronger than ever could've been possible had i'd thrown in the towel at any point!

The 'Go One More mindset' will continue to drive me forward, no matter the obstacles that I encounter.

ITS MORE THAN A SLOGAN. IT’S A WAY OF LIFE.

Most of us severely underestimate our capabilities. What you’re actually capable of doing is massive compared to what you think you’re capable of doing. We live in a society where we’re trained to fear failure, avoid discomfort, and seek instant gratification.

Go One More isn't just about training your mind and body; it's about transforming them to have a more impactful and meaningful life.

G1M

Anything great that you will achieve in the future is not shortsighted, and it's not by chance, it's because of a long, gruelling intentional process.

If you want to be apart of the BEST 24/7 gym in Seven Hills then come visit us here at PSF30 🏋️‍♂️🔥💪😏

M. 0404 421 155
E. [email protected]
A. Suite 1, 115-117 Best Rd, Seven Hills, NSW 2147.
W. https://www.psf30.com.au/

We service REAL PEOPLE and generate REAL RESULTS 🤝

If you want to be apart of the BEST 24/7 gym in Seven Hills then come visit us here at PSF30 🏋️‍♂️🔥💪

➡️ DM our Club Owner Sheriden to arrange a free gym tour

http://www.psf30.com.au/
0404 421 155

If you want to be apart of the BEST 24/7 gym in Seven Hills then come visit us here at PSF30 🏋️‍♂️🔥💪😏

🤝 We have multiple membership options here at PSF30 something to suit everyone.
The 2 MAIN OPTIONS ⤵️
🔥 BASIC 24/7 access + group fitness classes 🔥 PREMIUM option includes everything above PLUS 2 weekly personal training sessions

Not sure which option to choose? Send us a message for a FREE CONSULTATION 📥

Unlocking Your Muscular Potential with 💪 Hypertrophy Training: 💪
Your ticket to muscle growth and definition!

🏋️‍♂️ What is Hypertrophy Training? 🏋️‍♀️
Hypertrophy training is a type of strength training focused on stimulating muscle growth and increasing muscle size. This type of training involves lifting moderate to heavy weights for multiple sets and repetitions, typically in the range of 6-12 reps per set. The goal is to create muscle tension and induce micro-tears in the muscle fibers, which then repair and grow stronger during the recovery process.

✨ Benefits of Hypertrophy Training: ✨
Muscle Growth: Hypertrophy training is specifically designed to stimulate muscle growth, leading to increased muscle size and definition. By consistently challenging your muscles with resistance training, you encourage them to adapt and grow over time.

Strength Gains: As your muscles grow larger and stronger through hypertrophy training, you'll also experience improvements in overall strength and power. This enhanced muscular strength can translate to better performance in daily activities and other forms of exercise.

Metabolic Boost: Building lean muscle mass through hypertrophy training can boost your metabolism, leading to increased calorie burn both during and after your workouts. This can be especially beneficial for those looking to improve body composition and support weight management goals.

Improved Muscle Tone: Hypertrophy training helps sculpt and define your muscles, resulting in a more toned and sculpted appearance. By increasing muscle size and reducing body fat, you can achieve a leaner and more defined physique.

Bone Health: Resistance training, including hypertrophy training, helps promote bone health and reduce the risk of osteoporosis by stimulating bone remodeling and increasing bone density over time.

Injury Prevention: Strengthening your muscles through hypertrophy training can help improve joint stability and reduce the risk of injury during physical activity and everyday tasks. Building strong, resilient muscles can also help alleviate muscle imbalances and improve overall movement mechanics.

So, whether your goal is to build muscle, increase strength, or improve your overall physique, hypertrophy training offers a range of benefits that can help you achieve your fitness goals. Incorporate this type of training into your workout routine and watch your muscles grow and thrive!

If you want to find your full potential then it requires you to push yourself to find it 👏🔥

💬 Not sure where to start?
DM US to chat more about your goals.

www.psf30.com.au

PSF30 Your Gym next door!

Here at PSF30, we understand that choosing a Fitness Centre takes a lot of careful thought.

We want you to know that we have only your best interest in mind, and if you commit to us, we’ll commit to you—and your fitness goals!

We are a small family-owned gym with brand new State of the art equipment;

Hammer Strength Free and Pin Loaded Weight Machines,
Life Fitness Functional Equipment
Concept 2, Vision Fitness and Assault Pro Runner Cardio Fitness Equipment
Amenities and Showers
Infrared Sauna for hire
Personal Trainers
Fitness Classes
24/7 access

In these challenging times for us all we want to continue to support the local communities around us and that includes you.

Please don’t hesitate to reach out to us at phone: 0404 421 155 with any questions or concerns you may have.

You can also drop us a line at
https://www.psf30.com.au or [email protected]

Starting your fitness journey isn’t always easy, but we know you can do it. You’ve already taken the first step!

Sheriden Wardle
Owner/Director
PSF30

Preventing Self-Sabotage
Mastering Willpower‼️

1️⃣. ✋ Mindful Choices: Pause before making impulsive decisions. Ask yourself if a choice aligns with your goals and values.

2️⃣. 📅 Plan Ahead: Prepare for challenging situations in advance. Have healthy snacks ready when cravings strike, or schedule workouts in your calendar.

3️⃣. 💥 Your Day Falls Apart: When this happens and you feel like breaking, just remember not everyday will be perfect and go to plan. Focus on what you can control and get through the Day. At the very least we can just meet our daily calorie goal and that’s still ok‼️

4️⃣. 🧠 Visualize Success: Spend a few minutes each day visualizing your success. How will achieving your goal make you feel? Use that motivation.

5️⃣. 📝 Track Progress: Keep a journal or use apps (MFP) to monitor your progress. It’s a powerful reminder of how far you’ve come.

6️⃣. 🧘‍♀️ Stress Management: Practice relaxation techniques like meditation or deep breathing to reduce stress, which can trigger self-sabotage.

Setbacks are part of the journey, not roadblocks! It’s not about perfection; it’s about progress and consistency. You’ve got the power to stay motivated and conquer self-sabotage. 🌟

At the end of the day we can spend all day finding excuses as to why we’re not achieving our goals. What you have to remember, Is we are in control of our actions and are your actions in alignment with your goal? 🤷🏽‍♂️

Why Fiber Matters 🥦🥬🥒🍇🫐🍌
Let's break it down:

💩 Digestive Health: Fiber keeps your digestive system happy and humming. It helps prevent constipation and supports regular bowel movements.

🌿 Weight Management: High-fiber foods keep you feeling fuller longer, reducing overeating. A win for those fitness goals!

❤️ Heart Health: Fiber helps lower bad LDL cholesterol levels and supports healthy blood pressure.

📊 Blood Sugar Control: It slows the absorption of sugar, preventing rapid spikes and crashes in blood sugar levels.

🧹 Detox Your System: Fiber acts like a natural detox, helping rid your body of waste and harmful toxins.

How to Fiber Up:
🍽️ Load your plate with fiber-rich goodness:
Whole Grains: Think quinoa, brown rice, and whole wheat pasta.
Fruits: Apples, berries, and pears are fiber-packed delights.
Veggies: Broccoli, spinach, and carrots add crunch and nutrition.
Legumes: Beans, lentils, and chickpeas are your fiber BFFs.
Nuts & Seeds: Almonds, chia seeds, and flaxseeds are perfect toppings.
Pro Tip: Aim for at least 25-35 grams of fiber daily. Start slow to avoid tummy trouble, and increase gradually. I personally consume 45g of fibre daily and feel amazing 🤩

Remember fiber isn't just about regularity—it's about supporting your overall health and vitality. 🌟

RUOK❓

We encourage all our members to reach out and ask a loved one RUOK?

Here at PSF30 we aim to inspire our community to devote 30 minutes of your time to your mental & physical wellbeing ❤️

There are 4 months left of 2024.

123 days to be exact.

l’m sure most of us sat there in the last week of December and set ourselves goals for 2024. We had an idea of what this year would look like, an idea of things we wanted to achieve. If I asked you today if you’ve achieved any of the goals, what would your answer be?

Don’t let the goals you set for 2024, be the exact same goals you’ll set again for 2025 as there is a high chance many of us had set those same goals in 2022 and 2023.

Don’t wait until New Years to start working towards your goals.
Don’t wait until the first day of summer to start working on your summer goals.

Let this be your sign to work on yourself.
Give this month your all.
Set a standard of how you want to show up for yourself for the rest of the year.
Hold the Standard.
Focus on the daily habits.

If you don’t know where to start, enquire about our 1:1 PT Coaching.

We’re a team dedicated to providing you with the BEST 24/7 gym in Seven Hills

We offer a variety of group fitness classes
here at PSF30. All it takes is a commitment to at least 30 minutes a few days a week to start seeing results.

🔥💪➡️ Interested in seeing our gym?
Send us a message to book your FREE GYM TOUR here with us at PSF30 🤸‍♀️

www.psf30.com.au

🌼 🌼. Spring has Sprung 🌼 🌼

Sharing some good vibes mantra 🍃
:
🚶🏽‍♀️🎧 Get Active - FYI - The heart is a muscle! 30 minutes to 1 hour per day of movement improves blood circulation & heart health!
:
🍓Eat Healthy Whole Foods! Look at the ingredients on food labels.
:
☀️Sunshine: Most people are Vitamin D deficient and this is very important for a healthy mind, body and soul!
:
💦 Drink your water! we are 70% water & we are electrical beings!!
:
✋🏾Stop scrolling and watching fake news: It’s literally poisoning our mind and soul. Instead meditate, practice deep breathing, get grounded and read.
:
🥰☺️Connection: We weren’t made so we could sit indoors all day. Get out there and give people the gift of you 💫
:
Happy Spring,
Happy Fathers day dads
🌼
💪🏽

WIN THE MORNING, WIN THE DAY 🔥

I’m my opinion, waking up early is the only way to win the day.

It is the foundation for everything you achieve or fail to do.

The word “early” is relative and subjective, but I can attribute a lot of my accomplishments to waking up at/ or before 5am.

Some of those things are because of the manual and physical activity I do, but majority of those things are because of the mental solitude I create.

Happy WIN Weekend!

80% every day is better than 100% for three days and then 0% for the rest of the week. You need to master consistency over perfection and be able to show up on your bad days because those days count.

Your mindset is everything. Whether you think you can do it or you think you can’t, you’re going to be right either way. In life, there is no room for a negative mindset; it only leaves you in negative positions. So clean up your mind and level up or get used to a life of disappointment.

Your ability to go from one obstacle or failure to another with a positive view is a superpower. Hone in on this skill because life is full of disappointments and failures. Whether you learn from them or fall because of them is completely up to you.

Are you looking for a NEW gym to start at? This is PSF30 Seven Hills 🔥. We’re a team dedicated to providing you with the BEST 24/7 gym in Seven Hills 🔥💪

🏋️‍♂️ Huge cardio area
🏋️‍♂️ Free weights, cables & machines
🏋️‍♂️ Sauna access
🏋️‍♂️ Group Fitness Class & 1:1 sessions available

➡️ DM US FOR A FREE GYM TOUR.

Micros vs Macros and what you need to know!

Macros (Macronutrients)
Macros are the big guns in your diet. They provide energy and are essential for growth and metabolism. There are three main types:

Proteins: Eg chicken, beans, and tofu. Vital for muscle repair and growth.

Carbohydrates: Bread, pasta, fruits. Your body’s primary energy source.

Fats: Avocados, nuts, olive oil. Crucial for brain health and hormone production.

Micros (Micronutrients)
Micros are the little powerhouses.
They don’t give you energy but are vital for overall health. They include:
Vitamins: A, B, C, D, etc. Found in fruits, veggies, and supplements.

Minerals: Iron, magnesium, calcium. Found in meats, dairy, and leaty greens.

Why They Matter:

Macros: Control your energy levels, weight, and muscle mass.

Micros: Support immune function, bone health, and prevent deficiencies.

Quick Tip: Balance is key! Ensure you’re getting the right amount of both to fuel your body properly.

YOU ARE THE GREATEST PROJECT YOU'LL EVER WORK ON.

Stop making excuses.
Restart, reset, refocus - as many times as it takes.
Just don't ever give up on yourself.

Every step, every rep, every drop of sweat is an investment in YOU. This isn't about instant gratification; it's about long-term transformation.

Get up, get moving, and get it done. You owe it to yourself.

We proudly welcome Fitness Passport members, (allowing you 24/7 gym access + our group fitness classes) unlocking a world of fitness possibilities under one roof 🌐💪

Join us and explore all that PSF30 has to offer 🔥
Mobile - 0404 421 155

Our functional fitness classes are a combination of cardio & weights designed to get you results.

All members are welcome to join our FREE HIIT classes by booking via the Clubware App.

https://member.clubware.com.au/PumpStationFitnessSevenHills/TimeTable

If you're new to our gym and unsure how, please contact 0404 421 155.

Meet Sheriden & her son Lachlan 👋

🔥 Sheriden is the owner & PSF30 Director who is an experienced Coach & Trainer always ready to assist you with your health & fitness goals. Sheriden is also an ICN Sydney Super Bodies, Fitness Show and NSW State Champion Women's Figure Bodybuilding Overall Winner with a lot of experience in the industry.

🔥 Lachlan has a deep passion for health & fitness as a qualified personal trainer who has a love for body building & helping individuals reach their goals in the gym.

If you're ready to start your wellness journey today - send us a message for a FREE GYM TOUR 📥

We’re your LOCAL 24/7 GYM that offers a wide variety of fitness classes, ranging from high intensity to weightlifting.

Our experienced and certified trainers are available to assist you in achieving your fitness goals

Come in and see why PSF30 is the best gym in town
115-117 Best Rd, Seven Hills, NSW 2147.

DM TO ARRANGE A GYM TOUR

GO ONE MORE is a mindset that when life gets hard (and it will) you push through that resistance with intention, grit and confidence. It’s about transforming your mind and body to have a more impactful and meaningful life.

What you’re capable of doing is massive compared to what you think you’re capable of doing. Don’t underestimate your capability.

G1M is more than a slogan. It’s a way of life which can result in achieving goals that once felt impossible.

Are you ready to Go One More with us ? 💯🙌🏃🏋️‍♂️

❤️ We are always grateful from the support we receive from the PSF30 community.

Its been a crazy ride but with the ongoing love from our members it makes it all worth it 🤝

👋 Not a member yet? Send us a message to organise a gym tour.

www.psf30.com.au

To all our NEW Members

Congratulations and a warm welcome to the PSF30 family at Seven Hills!

Please like and follow us on all our socials .
PSF30,


https://www.psf30.com.au

Here you can keep up to date with all the latest notifications, activities, small group fitness classes, Saturday outdoor fitcamp, recipe’s and much much more.

We would like to encourage you to seek advice from our experienced Coaches, Sheriden and Lachlan for any of your health, fitness and nutritional needs and personal training availability.

PSF30 is accessible 24/7 to Members only.

It is essential members follow ALL safety protocols listed below;

1. Swipe your security key tag upon entry.
2. Sanatise upon entry.
3. Place ALL personal belongings in the locker room upstairs. If you do need to utlitze the lock, please remember your 6 digit code to re-open.
4. Bring a FULL sized towel and water bottle.
5. Clean ALL equipment before and after with one wipe located on the dispensers throughout the gym.
6. Put your weights away once finished using.
7. No work boots or muddy shoes to be worn inside PSF30
8. Do NOT open the door to anyone for safety reasons. There is a mobile number available to call

Please respect your fellow members by abiding ALL our Protocols. We have 24/7 security surveillance, but we prefer to educate our members as your safety is our number one priority.

We are looking forward to assisting you with all your health and fitness needs.

Stay Happy and Stay Healthy
Kind regards,
PSF30