Pacific Wave

Wednesday 24.6.26_5am gym

The work continues.
No shortcuts, no magic formula—just showing up, putting in the effort, and trusting the process.

Awesome work by Siti, Salote, Keenan, Noah & Izzy.

Well done team.

Tuesday 23.6.26

AM session w @⁨Sitiveni⁩ working on his Fitness.
Coach prepared a home-based circuit using:
• bag work
• 20kg plate exercises
• 20kg bar work
• Uneven bar exercises
• Medicine ball throws

Good effort, Siti!

Thank you as well to Keenan, Salote and Noah for putting in the work at yesterday's gym session (Monday 22 June 2026).

Consistency and commitment are what drive progress.

Awesome work,team!

Friday 19.6.26_ evening gym session.

Mother & daughter duo is back.

Started at 7:30pm, so we had to make every minute count before the gym closed at 9pm.

We had specific things we wanted to work on, so we stuck to the plan and got it done & kept it light.
A good reminder that even with limited time, you can still have a great session if you know your focus before you walk in.

Always good having the daughter there to keep me accountable (she's the fitter one 😁).

Till next Friday 👊.

Vinaka coaches, Fesaitu Mario, Makelesi Bulikiobo & Master Joe.

Wednesday 17.6.26_5am gym

Welcome Francis & Jai. They both on term break w Sina so it was good to introduce them to the warm up routine, compound lifts, core exercises & cool down stretches.

Also, good to see our parents grinding as well - thank you uncle Tai & coach Fesaitu Mario. Iliesa is definitely a shareholder by now.

Great work today, team. Rest up & we see you on Friday.

Friday 12.6.26_5pm gym

Our usual mother-daughter Friday grind.
I have to work hard to keep up with the fitter daughter 😁.

Good warm up - 15 mins on the bike + kettlebell routine before moving into front squats, deadlifts/lat Pull-downs, bench press, leg press, hang cleans, core exercises & cool down stretches.

Keep showing up and putting in the work, no matter how big or small the session is. Progress comes from consistency, not perfection.

Till next Friday 🤘.

Thursday 11.6.26_5am gym

@⁨Hansel McCaig⁩ @⁨Sitiveni⁩ grinding in the gym this morning.

Hats off to elite athletes who juggle work, school, and training. Their time management has to be spot on. Thank you, Hansel, for keeping the grind this morning.

Also, good to see uncle Tai & Iliesa at the gym inspiring others to join.

Siti's focus this morning;
Addressing gaps identified through our video analysis.
> Right Hip Drive
> Posterior Chain activation
> Anterior Chain coordination
> CORE Flexibility
> CORE engine engagement
> Strenghten R shoulder and improve mobility

Vinaka team. 💯💪🏽🇫🇯