3G Fitness Christchurch

Home
New Zealand
Christchurch
3G Fitness Christchurch

3G Fitness – Get a Goal, Get a Programme, Get Going! 3G Fitness is a company owned and operated by business owner and fitness trainer John Growcott. Schools.

John is a Qualified Group Fitness Instructor and also a Skills Active approved Assessor who in 2010 won the New Zealand Fitness award for training. He has been involved in sport and the fitness industry for most of his life and his passion is to educate, promote and enhance healthy ongoing lifestyles for children and adults. John is also an experienced runner and multisport competitor. His running has included over twenty-five full marathons, ultra marathons (100kms), off road events and has competed ten times in the Speight’s Coast to Coast, mainly one day individual events. He has represented New Zealandin the sport of gymnastics as a gymnast and a coach. Individual fitness training is one of the many services 3G Fitness offers. This is where people may have a goal to improve their fitness level as in training for an event or maybe just to lose weight, etc. 3G Fitness will fitness test that individual then build an personalized programme to help the client achieve his/her goal and in addition, will also provide nutrition plans so that they are eating the correct foods to keep them on track towards their goals. Spin is one of the group fitness classes offered by 3G Fitness. This group ride, led by an experienced instructor will take you on a journey that will test your strength and power on the hills and mountains, while the bunch rides and sprints will challenge your cardio fitness. Motivating music will inspire you during this low impact workout. If you can pedal a bike this class is for you! Get Fit…Burn Calories…Try Spin! See our Spin section of our website for more details. Yoga classes. Vinyasa means “breath-synchronised movement,” and Vinyasa yoga is a series of poses that will move you through the power of inhaling and exhaling. Vinyasa movements are smoothly flowing and almost dance-like, which explains why it is sometimes referred to as Vinyasa Flow or just Flow. Like all styles of yoga, Vinyasa has both mental and physical benefits. Physically, sweat expels toxins and re-energises your body. Mentally, the synchronized breathing relaxes your mind and helps to release any blockage of energy flow throughout your body. These are held at Prebbleton on a Monday evening. Refer to Services/Yoga for more detail. The classes are on Monday evenings at 6.30pm. Registrations are now open for all 2014 yoga classes. Boot Camp is a group type class that challenges the body by using cardiovascular and functional conditioning exercises. These exercises will have you burning calories, strengthen your muscles, tone and shape your body and give you more stamina and endurance. It is designed for all comers and is a great social experience and people are welcome to drop in on a casual basis. Groups and Sports teams. Another area of the business is catering for corporate groups such as sports teams, clubs and company groups who are looking to improve fitness for pre-season training or a particular event, etc. The last area is in the schools and 3G Fitness has developed a health and fitness programme for schools, mainly for year 8-13 level and this has already been successful though several institutions.

3G Fitness’s philosophy is about functional training based on the things we all do each day. Free weights, medicine balls and other equipment are used to train people based on what we call ‘Primal Movement Patterns”. See Technical Information section of our website to learn more about the advantages of Interval and functional training.

29/09/2026

3G Fitness Charity Fundraiser, to donate scan the QR code below.

27/09/2026

https://givealittle.co.nz/cause/3g-fitness-12-hour-charity-fundraiser

Saturday 3rd October 6am-6pm

Objective:

To raise funds for the Hoa Motuhake Sports Trust by cycling on an indoor stationary spin bike.

How can you support this fundraiser?

By making an online donation. Every dollar goes to supporting the Hoa Motuhake Sports Trust.

https://givealittle.co.nz/cause/3g-fitness-12-hour-charity-fundraiser

About Hoa Motuhake Sports Trust

Transforming lives through sport & mentorship.

Our mission is to empower tamariki impacted by trauma and adversity to thrive through long-term sport and mentorship, creating pathways to brighter, more positive futures.

In Canterbury, many tamariki aged 7–12 face significant barriers to participating in community sport due to trauma, adversity, neurodiversity, and instability. Too often, these challenges lead to social isolation, poor wellbeing, and increased risk of youth offending.

Hoa Motuhake Sports Trust is changing this story.

Through Te Pou o Te Whare, our award-winning sports mentoring programme, tamariki are matched with trained volunteer mentors who provide consistent support to help them access safe, inclusive community sport. Together, sport and trusted relationships build confidence, resilience, belonging, and hope.

Our five year sports mentoring programme is delivered in two stages:

Sports Mentoring Programme (Year 1 )

Each tamaiti is matched with a volunteer sports mentor who spends 1-2 hours a week with them, alternating between one-on-one sports sessions and group sports sessions facilitated by local sports clubs. When a child develops a strong interest in a particular sport, we enroll them in a club, team, or class, and their mentor starts taking them to their community sport each week.

Scholarship Programme ( Years 2-5 )

Following the first year, each child transitions into our four-year Scholarship Programme. During this time, Hoa Motuhake continues to break down barriers to ensure continued participation in community sport while staying closely connected to each child and their whānau.

Hoa Motuhake delivers measurable results:

97% of participants engaged in community sport within 12 months

88% attendance rate and over 9000 sports sessions delivered

0% youth offending among programme participants

Every dollar invested in Hoa Motuhake returns $11.76 of measurable social value.

The Trust received the ‘Community Impact Award’ at the 2025 New Zealand Sport and Recreation Awards.

3G Fitness is completing a 12-hour biking fundraiser event to raise funds for The Hoa Motuhake Special Friends Sports Trust.

05/07/2026

BUMS, ABs N’ THIGHS WORKOUT

Register a spot in my one-off class

TUESDAY 7TH July @ 6.30pm

Register by text @ 027 3359 488

Cost $14 or Concession card can be used

Strengthen and tone your lower body through this choreograph class of exercises to motivating music. Low impact body resistance exercises to work Legs, Bums and Tums. A variety of body resistance exercises. Ideal for all levels.

12/06/2026

Group Exercise/Personal Training/Sports Specific Training/Rehab/Woman's Health in Prebbleton

Spin Classes (45 minutes) Mondays 5.30pm + Tuesdays 6am
Boxing Class (45 minutes) Thursdays 5.30pm
Weight Circuit Classes (45 minutes) Tuesdays 5.30pm + Wednesdays 6.30pm + Saturdays 7am
SAM Classes (35 minutes) Wednesdays 6am
S=Strength, A=Athletic, M=Movement
Active Seniors Class (45 minutes) Mondays 9.30am
Yoga Class (55 minutes) Wednesdays 5.30pm, (55-minute class).

Prices for Group Exercise Classes
(Minimum age for Group Exercise Classes 14 years)
Casual Visit. Student & Gold Card $8, Adult $14
Concession Card 10 Classes. Student & Gold Card $72, Adult $126
Concession Card 20 Classes. Student & Gold Card $144, Adult $252

Prices for One on One or Small Group Personal Training
(Minimum age for Personal training 16 years)
All Casual Sessions. $80 per hour
One on One Permanent. $60 per hour
Small Group Permanent (Max 4 persons). $50 per hour

GRACE Protocol™: Rethinking Training for Midlife Women".
Midlife is a pivotal stage for women, and traditional training models don’t always address their unique needs. The GRACE Protocol™ is a new framework designed to support women in this life stage and beyond.
Free Consultation for 30 minutes
Programme $200 per month

Sports Specific Training
Students $20 for 30 minutes, $30 for per hour
Adults $40 for 30 minutes, $50 per hour

Rehab/Injury/Restricted Movement
$30 for 30 minutes, $50 per hour

Please text 027 3359488 to book as pot in a class or schedule a time for any of the other services above.

John Growcott
Personal Trainer, Group Exercise, Yoga Instructor
GRACE/Woman’s Health & Holistic Movement Coach
SOMA Practitioner (Self Osteo Myofascia)
SAM Senior Assessor Mentor (NZQA Fitness Qualifications)
Brain Based Training, Women’s Health, Neurosensory Training
Gait Analysis, Blood Chemistry
Rehab, Sports Injuries, Strapping for Sport,
Vibration Therapy, Roller Therapy, Hot and Cold Therapy

11/05/2026

JOINT MOBILITY

Joint mobility is important because it allows your joints to move freely, safely, and efficiently through their full range of motion. Good mobility supports everyday activities like walking, bending, reaching, lifting, and turning, while also improving athletic performance and reducing physical discomfort.

If you feel restricted in your movements then register for one of my two Joint Mobility sessions. I will teach you how to test and measure your joint mobility as well as mobilize your joints. In one session you will feel a difference in the way your joints move. No equipment, just movement using science-based evidence.

Here are the main benefits of joint mobility:

Improves movement quality
Mobile joints help the body move with better coordination, balance, and control.

Reduces stiffness and discomfort
Regular mobility work can ease tightness caused by sitting for long periods, repetitive movements, aging, or exercise.

Helps prevent injuries
When joints move properly, the body distributes force more evenly, reducing strain on muscles, tendons, and ligaments.

Supports strength and fitness
Better mobility allows deeper squats, smoother lifting mechanics, improved posture, and more effective exercise technique.

Enhances posture and alignment
Mobility in the hips, spine, shoulders, and ankles helps maintain healthy posture and reduces compensations.

Promotes circulation and joint health
Movement increases blood flow and helps nourish cartilage and surrounding tissues.

Supports healthy aging
Maintaining mobility can preserve independence, balance, and physical confidence over time.

Mobility differs from flexibility:
Flexibility is how far a muscle can stretch.
Mobility is how well a joint moves with strength and control.

Register for one of my Joint Mobility sessions.

Monday 18th and 25th May. 6.30pm-7.15pm.
Mobility session $10 per person. Payment must be made to secure your registration. (No refunds if you cancel)
Numbers are limited. To register text 027 3359488, your name and the Monday you would like to register for.

04/01/2026

EXERCISE FOR THIS WEEK

Monday 5th January
Spin class @ 5.30pm

Tuesday 6th January
Active Seniors class @ 9am
Weights Circuit @ 5.30pm

Wednesday 7th January
Weights Circuit @ 6am
Glutes & Core class @ 5.30pm

Thursday 8th January
Small Group personal Training @ 6am
Spin class @ 12.15pm
Boxing class @ 5.30pm

Or you can book a personal training session with me outside any of the class times.

To book a spot in one of the classes or a personal training session txt 027 3359488

01/01/2026

"Introducing the GRACE Protocol™:

Rethinking Training for Midlife Women".

Coming in 2026. New programme specifically for woman

Midlife is a pivotal stage for women, and traditional training models don’t always address their unique needs. The GRACE Protocol™ is a new framework designed to support women in this life stage and beyond

The five pillars of GRACE –
Grit, Regulate, Accumulate, Cardio, Endurance.

I plan to introduce this new programme and explain how it can be applied to deliver better outcomes for midlife women.

Move Better + Feel Better
With Holistic Movement Coach, Personal Trainer
SOMA Practitioner, Educator of Health & Wellbeing
Group Exercise Instructor

John Growcott. 3G Fitness in Prebbleton

07/08/2025

NEVER TOO OLD FOR WEIGHT TRAINING

Weight Circuit Classes in Prebbleton.

The Weights Circuit fitness class is similar to Small Group Personal Training. You will be given your own training workbook to record your workouts. A class plan will have a duration of two weeks. This will allow those coming frequently to reach goals.

The class will incorporate a variety of exercises targeting different muscle groups for strength, improve muscle tone, and enhance overall fitness. This class can be adapted for various fitness levels.

Here’s a more detailed breakdown:

Focus:

Strength Building: The primary goal is to increase muscular strength and increase bone density through resistance training.

Muscle Tone: Weight training helps define and tone muscles.

Overall Fitness: By improving strength and muscle tone, weight classes contribute to better physical function and performance.

Benefits of Weights Circuit Class

Weight training offers numerous benefits, including increased muscle mass and strength, improved bone health, enhanced metabolism, and a reduced risk of chronic diseases. It also boosts mental well-being, including improved mood, reduced stress, and enhanced cognitive function.

Weight training can lower blood pressure, improve cholesterol levels, and reduce the risk of heart disease, diabetes, and other chronic conditions.

3 Weight Circuit Class per week

Tuesday 5.30-6.15pm

Wednesday 6.30-7.15pm

Saturday 7-7.45am

Casual Visit.

Student & Gold Card $8, Adult $14

Concession Card

10 Classes. Student & Gold Card $72, Adult $126

20 Classes. Student & Gold Card $144, Adult $252

Text 027 3359488 to book a spot.

Limited spots available

05/08/2025

3G Boxing Class in Prebbleton.

The only contact in this class is with a bag or the pads. You will be given instruction on the different types of punches, combos and other conditioning exercises that will enhance your overall fitness.
For those that want to push themselves this class will do that, however it is designed and structured so even the beginner can work at their own level and still leave knowing they have had a great workout.

Duration of the class is 45 minutes, with sufficient stops during the class to allow for recovery and hydration.

Bags, gloves, pads and wraps are all provided.

If you want a different type of workout other than the traditional gym workout with weights and want to improve your overall fitness then you should seriously book a spot in this class.

Text John on 027 3359488 to book a spot

Thursdays 5.30pm-6.15pm
Saturdays 8am-8.45am

Casual: Student & Super Gold $8 Adults $14
10 Class Concession Card Student & Super Gold $72 Adult $126
20 Class Concession Card Student & Super Gold $144 Adult $252

Minimum age to participate in a 3 G Fitness class is 14 years

20/05/2025

STARTING NEXT TUESDAY 27TH MAY

Weights Circuit Class
(Classes start from Tuesday 27th May 2025)

3 Weight Circuit Class per week
Tuesday 5.30-6.15pm
Wednesday 6.30-7.15pm
Saturday 7-7.45am

The Weights Circuit fitness class is similar to Small Group Personal Training. You will be given your own training workbook to record your workouts. A class plan will have a duration of two weeks. This will allow those coming frequently to reach goals.
The class will incorporate a variety of exercises targeting different muscle groups for strength, improve muscle tone, and enhance overall fitness. This class can be adapted for various fitness levels.
Here's a more detailed breakdown:
Focus:
Strength Building: The primary goal is to increase muscular strength and increase bone density through resistance training.
Muscle Tone: Weight training helps define and tone muscles.
Overall Fitness: By improving strength and muscle tone, weight classes contribute to better physical function and performance.

Benefits of Weights Circuit Class
Weight training offers numerous benefits, including increased muscle mass and strength, improved bone health, enhanced metabolism, and a reduced risk of chronic diseases. It also boosts mental well-being, including improved mood, reduced stress, and enhanced cognitive function.
Weight training can lower blood pressure, improve cholesterol levels, and reduce the risk of heart disease, diabetes, and other chronic conditions.

3 Weight Circuit Class per week
Tuesday 5.30-6.15pm
Wednesday 6.30-7.15pm
Saturday 7-7.45am

Casual Visit.
Student & Gold Card $8, Adult $14

Concession Card
10 Classes. Student & Gold Card $72, Adult $126
20 Classes. Student & Gold Card $144, Adult $252

Text 027 3359488 to book a spot.
Limited spots available

Address

20 Elmwood Drive
Christchurch
7604

Telephone

+6433481718

Website

http://3gfitness.co.nz/

Alerts

Be the first to know and let us send you an email when 3G Fitness Christchurch posts news and promotions. Your email address will not be used for any other purpose, and you can unsubscribe at any time.

Contact The Business

Send a message to 3G Fitness Christchurch:

Want your business to be the top-listed Gym/sports Facility in Christchurch?