Spartan HQ Gym

Spring is here! Summer is only 3 months away — stop saying “I’ll start next week.”

The first 10 new Spartan HQ members get:
✅ Custom training program
✅ Personalised nutrition plan
✅ $400 value — FREE
✅ Access to our brand-new training app
Your program. Your goals. Your roadmap.
Only 10 spots available.

👇 Fill out the form to apply.
https://tally.so/r/ODM2pp

Spring is here! Summer is only 3 months away — stop saying “I’ll start next week.”

The first 10 new Spartan HQ members get:

✅ Custom training program
✅ Personalised nutrition plan
✅ $400 value — FREE
✅ Access to our brand-new training app

Your program. Your goals. Your roadmap.

Only 10 spots available.

👇 Fill out the form to apply.
https://tally.so/r/ODM2pp

Winter Mobility Reset with our Coach Sah at our partner gym : SPARTAN COMBAT📍

Big one for anyone who's been neglecting stretching and recovery. We know some of you skip this, so this is a top offer for those that want to build a strategic recovery routine.

This is for you if:

‣You've got a training program but no stretch program.
‣You have a stretch routine but keep skipping it 👀
‣You've got tight spots on your body you want to figure out how to address.
‣You do combat sport or martial arts and want to train smarter and recover faster. Specifically work on your hips!

What's included:

‣Self myofascial release.
‣Corrective stretching.
‣Mobility tools and foam rolling.
‣ELDOA.
‣Resources to take home, including assessment/post program assessment

What you need:

Availability Wednesdays and Fridays at midday.
A commitment to the full 8 weeks, since each week builds on the last.

The program starts August and runs for 8 weeks only once this year

Sessions are Wednesdays and Fridays at our partner gym which if you didn't know, is just 2 minutes away!

She used to run these sessions regularly back in 2022 and 2023 as individual classes, and now that we've got the Spartan Combat space, she's bringing them back for a proper winter reset.

Spots are limited and first in, first served.

Quick note: this program runs independently of your Spartan HQ membership, it's its own thing with its own pricing. If you're a current HQ member and keen to jump in, message Coach Sah directly, there's a discount available for you.

All the details and registration are on the website.
https://thehpcmethod.com/mobility

Message Sah 0211324977 or grab your spot through the link below:

https://thehpcmethod.com/mobility

Two years ago, if you had told Eilish she would lose 30kg, build a strong athletic physique, and compete in HYROX, she probably wouldn't have believed you.

Like many women, she was juggling a lot:
• Being a mum
• Working as a nurse
• Looking after everyone else before herself

But she made the decision to invest in her own health and fitness.

Over the last two years, Eilish has completely transformed her body and her mindset.

30kg gone.
Stronger than ever.
Fitter than ever.
More capable than ever.

What makes this transformation special is that it wasn't achieved by becoming smaller it was achieved by becoming stronger.

She didn't just lose weight. She built muscle, athleticism, confidence, and resilience along the way.

The woman on the right isn't just lighter.
She's stronger.
She's healthier.
She's setting an incredible example for her family.

And perhaps the biggest achievement of all?

Stepping up to compete in HYROX something that would have seemed completely out of reach just a couple of years ago.

Massive respect to Eilish for the consistency, discipline, and determination she's shown throughout this journey. 👏

Proof that it's never too late to become the strongest version of yourself. 💪🔥

Most people accept “getting older” as an excuse to slow down, lose muscle, gain body fat, and let themselves go.

Shane decided not to.

Instead of accepting the norm, he took control of his health, his training, and his mindset proving that strength, athleticism, and confidence don’t have an expiry date.

And he didn’t just “get fitter”…

He stepped into powerlifting, pushed himself completely outside his comfort zone, and now holds a New Zealand bench press record.

The crazy part? The Spartan army had soldiers fighting well into their 60s… the same age Shane is now.

Age is real.
But so is discipline.
So is consistency.
So is refusing to give up on yourself.

This transformation isn’t just physical it’s a statement that you are never too old to become stronger, leaner, healthier, and more capable.

Massive respect, Shane 👊

Progress is not always a straight line.

These photos are 10 years apart.

29 → 34 → 39.

A lot of people only see the end result, but the middle photo tells the real story.

That period involved some of the toughest years:
A shoulder reconstruction.
A knee reconstruction.
And serious life events that tested everything mentally and physically.

There were periods where training had to change.
Periods where progress stalled.
Periods where just showing up was the win.

But the important thing is this:
He never stopped.

Through setbacks, injuries, surgeries, stress, and life challenges Gunnar kept rebuilding, adapting, and moving forward.

That is what real transformation looks like.

Not perfection.
Not nonstop progress.
Not motivation every day.

Discipline
Consistency over time.
Grit when things get hard.
And refusing to quit on yourself.

10 years later, stronger physically and mentally than ever 💪

Rhys proves that you can completely change your physique without giving up your career or your lifestyle 👏

Working long days as a tiler, it would’ve been easy to fall into the typical tradie routine:
Pie for lunch.
Energy drinks to survive the day.
“No time” to train.

Instead, Rhys committed to the process.

Early mornings training hard before most people were awake…
Then straight into full days on the tools.

Day after day, he stayed consistent with both his training and nutrition, dropped unwanted body fat, and built a strong lean physique along the way 🔥

Not only has his body changed his energy, and work capacity have too.

This wasn’t about perfection.
It was about discipline, consistency, and making better choices over time.

Massive respect to Rhys for the work he’s put in and the results he’s earned 💪

Busy job?
Long hours?
Still possible.

This transformation is proof that busy people can still achieve incredible results 👏

Krystal lost an amazing 30kg while balancing life as:
• A full-time nurse
• A mum to 2 boys
• And still making time for her own training, nutrition, and health

No perfect schedule.
No easy road.
Just consistency, hard work, and showing up even when life was busy.

Over time, not only has she completely changed physically she’s built strength, confidence, energy, and resilience along the way 🔥

And she didn’t stop there…

Krystal stepped onto the platform for her first powerlifting competition and not only won her division, but also took home the award for Best Overall Lifter 🏆

From where she started to where she is now is nothing short of inspiring.

Massive respect to Krystal for everything she’s achieved and the example she sets for other busy mums trying to take control of their health again 💪

Penny-lee Tate journey is one of the most inspiring transformations we’ve ever seen at Spartan HQ.

She first walked through our doors as a client like so many people, just wanting to feel better, healthier, and more confident.

Back then, weekends were built around drinking, smoking, and unhealthy habits. Fitness wasn’t her identity yet.

But over time, Penny completely changed her life.

She committed to training.
She embraced discipline.
She built confidence.
She transformed not only physically, but mentally.

Now?
She’s not just part of the gym she’s one of our trainers, helping inspire and guide others through their own transformations every single day.

From client…
to coach…
to getting into elite condition 🔥

This is what consistency can do.
This is what happens when someone refuses to stay where they started.

Massive respect to Penny for the work, discipline, and example she sets for everyone around her 👏

Your past does not define your future.

Courtney Broughton transformation is about far more than weight loss.

After having her baby, she made the decision to take her health, fitness, and confidence back and the result has been nothing short of incredible.

She is 30kg down.
A huge amount of lean muscle built.
Strength, shape, confidence, and health completely transformed 🔥

But what makes this journey even more impressive is everything she balanced while doing it.

Being a mum to a 2-year-old.
Being a wife.
Working 3 jobs.
Still showing up for her training.
Still hitting her nutrition targets.
Still staying consistent when most people would have every excuse not to.

No magic.
No perfect circumstances.
Just discipline, structure, and refusing to quit.

This is what consistency over time can achieve 👏

Massive respect to Courtney for the work she’s put in and the example she sets for other busy mums trying to prioritize themselves again.

You do not need perfect conditions to change your life.
You just need to start 💪