03/07/2026
What a wholesome way to wrap up the week! π₯π₯
Our boxing session brought the energy, got everyone moving, and warmed us up perfectly for Day 2 of Podium tomorrow. π
You legends are absolutely smashing it. The effort, encouragement, and atmosphere this week have been unreal. Keep showing up, keep pushing each other, and keep having fun along the way.
Rest up, recover well, and weβll see you all ready to go tomorrow! ππͺ
28/06/2026
π₯ WE ARE HALFWAY THERE! π₯
Week 4 of COMMIT TO THIRTY is here, and this weekβs focus is RESILIENCE. πͺ
The excitement of Week 1 may have faded, but resilience is what keeps you moving when motivation runs low. Itβs about showing up, staying consistent, and trusting the process.
π WEEK 4 SCHEDULE
πΉ Monday β Strength Endurance (2/3)
πΉ Tuesday β Cardio HIIT (3/5)
πΉ Wednesday β Strength (LB) (4/8)
πΉ Thursday β Cardio Summit (2/5)
πΉ Friday β Pump (UB) (3/4)
πΉ Saturday β Podium (2/5)
Every session completed is another step closer to a stronger, fitter, more resilient version of yourself.
Letβs finish this week strong! ππ₯
π COMMIT TO THIRTY
πͺ 8 Weeks To A Stronger You
StayCommitted FitnessJourney BFT StrongerTogether NoExcuses KeepShowingUp MindsetMatters
24/06/2026
π NEW COACH ANNOUNCEMENT π
Meet Tissha amosa ! π
Weβre excited to officially introduce one of the newest faces to the coaching team. With a passion for helping people build confidence, create healthy habits, and become stronger versions of themselves, Tissha brings a wealth of knowledge, energy, and experience to BFT.
Get to know a little more about her below ππ½
MΔlo e lelei, Iβm Tissha
Iβm a mum of 2 girls with a boy on the way, and Iβve spent almost 2 years in the fitness industry. My passion is simple: help people grow, build better habits, and become stronger versions of themselves. I believe fitness isnβt optional β itβs not just about looks or energy. Itβs essential for how we live, move, and show up in our everyday life.
The qualifications I hold is
Level 4 qualified personal trainer
P&PA certification
Currently studying my diploma for nutrition
I expertise in training women & mamas
My hobbies outside of work is literally anything fun, shopping for my kids & CrossFit ππ½ββοΈ
Fun fact about me is that I love a good frozen margarita π
Come say hi if you see me coaching! Looking forward to meeting you all π
Show some Love for our Gurl βΊοΈ
21/06/2026
π₯π WEEKLY TRAINING PREVIEW β WEEK 3-ππ₯
Team, hereβs whatβs coming up this week! Get ready to challenge yourselves, build strength, improve fitness.
πͺπ½ MONDAY β STRENGTH M 488
π Progression 3/8
β Additional working set added!
This week weβre increasing volume on our key lifts, the DB Bench Press and Torsonator Hack Squat. More sets means more opportunities to build strength, improve technique, and challenge yourself under fatigue. Focus on quality movement and consistent effort throughout all four sets. π₯
β°οΈ TUESDAY β SUMMIT 394
π Progression 1/5
The first Summit progression is here! This is all about building your aerobic engine and learning to sustain effort over longer periods. Think marathon, not sprint. π΄π½ββοΈππ½ββοΈ
Focus on pacing, breathing, and staying in the right heart rate zone. Consistency wins this session! β€οΈ
ππ½ββοΈ WEDNESDAY β HYPER UB 113
π Progression 2/5
Upper Body Hyper is back with a greater challenge to stability and control! Expect unilateral movements, trunk stability, pressing strength, and pulling power.
The goal isnβt lifting heavierβitβs moving better. π―
β‘ THURSDAY β CARDIO U (HIIT) 117
π Progression 3/6
Time to switch gears! π
This HIIT variation challenges you to move between different intensity zones quickly and efficiently. Push when itβs time to push and recover when itβs time to recover.
Control your effort. Own your output. π₯β€οΈ
βοΈ FRIDAY β BALANCED 248
π Progression 1/2
Mobility π€ Stability π€ Strength
A technical session designed to improve movement quality, coordination, balance, and control. This session might feel slower, but itβs one of the most important sessions for long-term progress. ππ½
π SATURDAY β XTX 183 SH
π Progression 2/3
π₯ Podium-Inspired Session
The volume increases, the challenge grows, and the focus shifts to maintaining quality under fatigue.
This session is all about pacing, resilience, work capacity, and preparing for Podium-style efforts. Stay composed, stay efficient, and trust the process. π₯πͺπ½
week three less go baby π₯ Book in and letβs go βοΈ
16/06/2026
Fuel before you train isnβt just βeatingβ β itβs setting yourself up to perform.
When you eat smart before a workout, youβre giving your body the energy it actually needs to show up strong, stay focused, and push through every rep. π½οΈπͺ
No fuel = low energy, slow starts, and early fatigue.
Right fuel = better performance, better pumps, better results.
Train hard, but donβt forget what powers the work. π₯
21/06/2026
16/06/2026