BFT Westgate

Happy Matariki, BFT whānau! 🌠 a time built on three things: remembering those who came before us, gathering with the people who are here now, and setting our sights on what's ahead.

Today we're taking a moment for all three. We remember the whānau and friends who've shaped this community over the years. We're grateful for every one of you who shows up, sweats, and pushes each other on this floor, that's what makes BFT Westgate what it is. And as the stars rise, we're looking forward to what we build together in the year ahead.

Rest, recharge, and we'll see you back on the floor tomorrow 💪

Today is close to our hearts, it's International Paramedics Day.

We're critical care paramedics, we understand the sacrifice. The shift work. The early starts and the late finishes. Lost sleep. Missing birthdays, events and time with people you love, being ships in the night.

We understand what it's like to see on a daily basis what most people never see in their lifetime, and to carry that quietly because the job often doesn't stop.

So this one's for every paramedic, carrying more than anyone sees. You give everything, even when it's not given back. You're not alone in that, we see you and thank you, we know what it costs.

Week 5!! Let's go!

Monday
Session: HIIT ⚡
Progression: 4/5 – Increase in work time and decreased rest between zones
Focus: Longer work means more fatigue earlier. Push hard on your opening sets but stay smart, pace yourself to avoid a big drop-off in the later efforts.

Tuesday
Session: Hyper UB 💪
Progression: 3/5 – Introduction of tempo reps
Focus: Slow it down and own every phase of the lift. Tempo removes momentum, so focus on shoulder stability, trunk control and clean positions throughout.

Wednesday
Session: Podium 3 🏆
Progression: 3/4 – Increased time under load in pre-fatiguing sets
Focus: Longer work windows, bigger targets. Manage your pacing and recovery, communicate with your team and keep output consistent right to the end.

Thursday
Session: Strength M 🏋️
Progression: 5/8 – Addition of tempo reps
Focus: Prioritise quality on your primary lifts before moving into accessory work. Tempo adds time under tension — stay controlled, especially on DB bench press and hack squat.

Friday
Session: Cardio U (A) 🔥
Progression: 4/6 – Shorter transitions, increased working time.
Focus: Let your effort build gradually rather than spiking. Stay consistent and controlled, this one's about sustained, repeatable output, not sudden bursts.

Saturday
Session: HIRT LB 🦵
Progression: 1/3 – New format introduction
Focus: Strength meets conditioning with a lower-body bias. Produce force repeatedly while keeping your movement quality sharp as fatigue builds.

Introducing our DOUBLE members of the month.
These legends have been with us from the beginning. They are regulars at both morning and evening sessions and they give us so much sass but we absolutely love it.

They train hard at every session and when the evening class ends, they stay behind and help pack up and set up for the next day, including helping vacuuming and mopping. It's quite obvious when they're not happy with the set up, their poke face does not lie and we def hear about it 😂😂 You guys are legends!!

Our members of the month are Janelle and Mari!!

Week 4!! Commit to 30 challengers Midway scans are able to be booked for Fri and Sat morning!

Monday
Session: Strength Endurance 💥
Progression: 2/3 – Added targets from progression 1
Focus: Stay consistent from start to finish. Hit your targets with control, keep your technique sharp and find a pace you can repeat across every set.

Tuesday
Session: HIIT ⚡
Progression: 3/5 – Increased work time
Focus: Longer efforts mean smarter pacing. Push hard, stay composed and aim to maintain your power right through to the final interval.

Wednesday
Session: Strength (Lower Body) 🏋️
Progression: 4/8 – First lower body strength progression
Focus: Build strength under fatigue. Brace well, move with intent and prioritise quality reps over chasing heavier loads.

Thursday
Session: Summit ⛰️
Progression: 3/6 – Increased targets
Focus: A bigger aerobic challenge this week. Stay relaxed, manage your effort and focus on smooth, consistent output from beginning to end.

Friday
Session: Pump (Upper Body) 💪
Progression: 3/4 – Upper body progression with increased volume
Focus: Accumulate quality work with control. Choose repeatable loads, own your movement and maintain strong technique across every set.

Saturday
Session: Podium 🏆
Progression: 2/4 – Increased targets
Focus: Work together, pace yourselves and communicate well. Stay consistent under fatigue and finish the week with a strong team performance. 🔥

Another week to keep building momentum team! Focus on quality movement, consistent effort and trusting the process. Every session has a purpose, so come in ready to work and keep stacking those wins.

Monday
Session: Strength M 💪
Progression: 3/8 – Additional working set added to the primary strength phase.
Focus: Build strength through quality movement and repeatable effort. You'll have more time under tension on your primary lifts, so focus on owning every rep.

Tuesday
Session: Summit 🏔️
Progression: 1/5
Focus: You have the freedom to manage your effort throughout this session, but the goal is consistency rather than intensity spikes. Focus on smooth movement, controlled breathing and maintaining a sustainable pace from start to finish.

Wednesday
Session: Hyper UB 💥
Progression: 2/5 – Increased stability demands and movement complexity.
Focus: Today is all about movement quality. Focus on control through your shoulders, trunk and upper body while maintaining strong positions under fatigue. Slow things down where needed and challenge yourself to stay stable, balanced and precise throughout every set.

Thursday
Session: Cardio U (HIIT) ⚡
Progression: 3/6 – First HIIT variation
Focus: Today's challenge is your ability to change gears quickly. Hit the work periods with intent, recover efficiently and be ready to lift your output again when required. Don't just work hard—work at the right intensity and stay accountable to your heart rate zones.

Friday
Session: Balanced 🎯
Progression: 1/2
Focus: While this session may feel lower in intensity, it's one of the most important sessions of the week. Focus on movement quality, stability and body control.

Saturday
Session: XTX 🔥
Progression: 2/3 – Podium-inspired progression.
Focus: This session is all about sustaining quality output under fatigue. You'll need to manage your pacing, stay efficient and maintain movement quality as the workload builds. Focus on consistency rather than going out too hard early.

3 🥹🫶 Thank you to each and everyone of you for making this possible. What an amazing way to celebrate with strength endurance, which was our opening day workout 💪 I got a bit upset thinking about how many of you show up each day with your amazing work ethic, sass and banter. You make BFT Westgate what it is and I appreciate you all. Also very special to me was the fact that we have so many members who were in our day 1 pic and are still with us in this one, for our 3rd birthday, plus some that couldn't make today. A special thank you to you for being part of our family from the beginning 💙
Here's to next year 🙏

Thank you to the team Nutrition Warehouse NZ for coming and providing some amazing supps for tasting.

PS stoked with my editing skills 😝 iykyk