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Monday 5am - 9pm Tuesday 5am - 9pm Wednesday 5am - 9pm Thursday 5am - 9pm Friday 5am - 9pm Saturday 7am - 12pm

Transitional Health and Fitness

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Lisarow, NSW
Transitional Health and Fitness

Transitional Health & Fitness brings you experienced Fitness Coaches that listen to your needs? Hire

Offers a Specialised Personal Training service where your Fitness Coaches listen to their client's specific needs. p.s- NEW Online thf scheduler is now live, can check out thf trainers avaliability or book a free 15min goal setting session call with us>> https://transitionalhealthandfitness.as.me/schedule.php

04/06/2026

💪🔥 Transformation Thursday with another long term loyal THF Power Couple Pt clients! 🔥💪

A huge shoutout to one of THF's fit pt couple Dave and Jess from 👏

These couple pt clients have been consistently weight training together for almost 2 years this October, and their results speak for themselves.

Through dedication, consistency, and showing up week after week, they have completely transformed their body composition and are now stronger, fitter, and healthier than ever before.

Well done to you both on your commitment to your twice-weekly couple PT sessions.

Your hard work continues to pay off! 💯

This Tuesday-

Dave & Jess absolutely smashed & setting some impressive numbers in Just do It June

💪Jess doing Hip thrusters: 🏋️🍑 100kgs X 10 reps & Leg Press -70kgs on Smith machine
&
💪Dave's leg press: 🏋️‍♂️ 160kg × 10 reps & leg ext /leg curl maxing out 120kgs x10 reps 💪👌

And Tonight-

💪Jess set a new wide,close Lat Pulldown of 60kgs on our cable machine,
&
💪Dave's set new upper pb of Dumbbell Bench Press
40kgs X10 reps
And maxing out on biceps/triceps...

Results like these don't happen overnight—they're built through consistency, discipline, and never giving up on your health and fitness goals.

Keep up the amazing work, Dave and Jess! The entire THF Team is proud of you both. 👏🔥

27/05/2026

👏💪 Wellness Wednesday a Huge shoutout to another long term THF PT client Donna! 💪👏

Every Friyay without fail she shows up, gives 100% effort and keeps getting stronger week after week 🔥

This week Donna absolutely smashed out 8kg kettlebell deficit deadlifts with Prefect form with double pumps🏋️‍♀️👏
Age is NO barrier with the THF Team 💯

We proudly help clients from their 20s right through to their 70s build strength, confidence, fitness and better health.
Consistency always beats perfection 🙌

25/05/2026

💥🎉 BIG NEWS THF FAMILY 🎉💥

We are super excited to officially link arms with another amazing small family-run Australian owned and based protein & supplements company — 💪🇦🇺

Perfect timing too with both THF founders/directors birthdays recently and coming up 🎂🔥
celebrated his birthday in May and celebrates hers in June — so we are turning it into our THF's Birthday Months Celebration 🎉💥

To celebrate, we will be giving away a few True FREE protein samples for our THF family to try once they arrive and let us know the favourite flavours👏🔥

Just bring your own protein shaker and we will gift you x1 EC 600ml water for a limited time from another amazing small family-run central coast business 💧🥤 to turn it into the perfect Protein Shake on the run 💪

📅 Giveaway period:
From the end of this month through to June 10th.
(2 weeks giveaway only due to 2 Birthdays 🎂)

PLUS — we have now stocked the ready-made 30g, no added sugar/lactose free True Protein shakes ready to grab & go just ask one of our friendly THF staff 💪🥤

Available flavours:
🍫 Chocolate
🤍 French Vanilla

Perfect for post-workout recovery, busy mums & dads, or anyone wanting a quick healthy protein hit on the go 🙌

Thank you for supporting small Australian businesses 🇦🇺❤️

WellnessJourney SmallBusinessSupport FitnessMotivation

24/05/2026

💪😆 Make It Happen Monday 😆💪

Brendan started his own personal training journey at 92kgs just over 1 year ago — and now weighs in at 86kgs (6kgs) unwanted body fat with more lean muscle mass and has set another 2 PB’s plus completed his 75th workout 💪🔥

Replacing body fat with strength, fitness and confidence through consistency and hard work week in, week out.

He has also recently qualified as a Level 4 Certified Personal Trainer 👏💪

Brendan now has limited PT spots available Mondays & Tuesdays only — get in quick 🏋️‍♂️🔥

🎁 If you want to book your x1 FREE THF FIT GIFT 30min Test PT, DM US word 'BrendanPt' with your phone number 🎁 .

12/05/2026

🌹💖 To my beautiful wife – my best friend, super mum & absolute warrior 💖🌹

There’s a deep story behind this incredible 3D sculpture by that I gave you on May 8th — my birthday — and it’s one I’ll never forget.

After giving birth to our son AJ, Kylie went back to work at THF a little too soon.

Already carrying a chronic back injury from Tough Mudder 2013 — where she nearly broke her back — she re-injured it again shortly after having AJ.

She could barely walk.
She couldn’t sit properly.
She couldn’t even pick up or feed our baby boy.

But if you know Kylie, you know one thing — she never gives up.
For over 12 months she rehabbed relentlessly — hydropool sessions, back physio, relearning how to move without pain. She had to rebuild from the ground up.

No heavy squats.
No heavy deadlifts.
Just patience, discipline and grit.

Then she did something incredible…
She set a goal to step on stage — completely out of her comfort zone.

At her first competition she was shaking like a leaf in front of 400 people. But she kept going. Show after show. Year after year.

Over 10 years.
15 shows. 🏆
🥇 5 x 1st place titles at ICN
🥈 Multiple 2nd & 3rd placings
🇦🇺 Top 5 in the country together at ICN National Titles – October 2019
🥈 And on May 8th, 2022 — 2nd in the country at ICN Nationals for Fit Mummas 40+.
Our boy was there watching you on stage on Mother’s Day weekend ❤️👊

And the best part?
You did it safely. Smarter. Stronger. Wiser.

You inspired me to step up, build muscle naturally, and compete one last time in Men’s Physique Over 40 at ICN National Titles — May 25th, 2024.

After my 9th and final show, I achieved 🥇 1st place in my division.

None of that would have been possible without your endless support, belief and encouragement 🙏

You’ve inspired so many women to believe it’s never too late.
You’ve shown what true resilience looks like.

This sculpture isn’t just a trophy.
It’s a legacy.

A reminder of strength, courage and heart.

You are an incredible mother, partner and woman.
I couldn’t be prouder ❤️👏

11/05/2026

🌸 Happy Mother’s Day Weekend! With 🌸

Here one of our loyal THF Mum Libby and her Daughter Georgia in action together, smashing their health and fitness goals as a mother and daughter THF team👏👍

Because mums deserve more than just one day… we’ve decided to EXTEND our Mother’s Day Special 🎉

Be one of the first 3 mums
(or tag a mum who needs help getting started 💕) and simply DM the code word “MOTHERSDAY” with your name + number to claim:

🎁 THF Mother’s Day Fit Gift
✔ 15min Goal Setting Session
✔ 45min Private 1:1 PT Session
✔ PLUS 1 x Buddy 30min (2 person) Sauna Session
💰 Valued at over $100+

🔥 Yours completely FREE
Spots are limited and will go fast — first 3 only!

Tag a deserving mum below 👇
Let’s help more mums feel strong, confident & supported 💪💖

05/05/2026

💪 Wellness Wednesday with our 3+ year THF Pt client legend Shez! 💪

For over 3 years, Sheryl has been consistently showing up weekly and putting in the work🙌

When she first joined the THF team, we focused on building strength around her knees and rehabbing past injuries.

Fast forward to today — we’re going from strength to strength each week 🔥

This week we stepped things up, increasing her weights to shock the muscles and challenge her body in a safe, structured way 💪
The result?

✅ 5 NEW PBs
✅ Heavier lifts
✅ Stronger than ever

She then backed it up with a 30-minute THF in-house infrared recovery sauna session (10% off May special 😉).

Honestly, she has to be one of the fittest 60-year-olds on the block! Age is absolutely no barrier at THF 👊

We couldn’t be prouder of you, Sheryl. The whole THF team loves having you on board and seeing your strength progress safely week after week 👏🔥

03/05/2026

🔥 Massive Congrats to Coach Dan PT! .johnson.88 Sunny Sunday🔥

What an achievement 👏 Coach Dan has just completed his 5th Marathon 🏃‍♂️💨 — an incredible effort that takes serious discipline, consistency and mental toughness.

What makes it even more impressive? He maintains his conditioning year-round with a solid mix of bodyweight and strength training 💪

Proof that smart programming and consistency always win.

Coach Dan has been part of the THF Team for the past 3 years + and is always willing to step up — covering Kylie & Jimmy’s PT clients whenever needed and bringing the same energy and professionalism every session 🙌 Absolute team player.

Following his incredible 5th marathon achievement 🏃‍♂️💨,

Coach Dan has now opened up new PT spots:

📅 Availability:
• Monday – All Day
• Tuesday – 3:00pm onwards
• Wednesday – All Day
• Thursday – 3:00pm onwards
• Friday – All Day

Spots available across multiple days — message to secure your session 💪

🎁 SPECIAL NEW CLIENT OFFER 🎈
The first 3 new clients only to lock in Personal Training with Coach Dan will receive a FREE THF Fit Gift valued at over $100+ 🔥
If you're looking to improve your running, build strength, or level up your fitness with an experienced coach who leads from the front — now’s your chance.

Well done Dan — proud to have you on the THF Team 👏

02/05/2026

🔥 Massive Congratulations Brendo on Super Saturday with Team 🔥

A huge shoutout to our 1+ year another one of 1 on 1 THF PT client Brendan who is now officially Level 4 Qualified 🙌

While balancing his busy chef life and consistently showing up to his own weekly PT sessions with , Brendan has been putting in the hard work behind the scenes — completing all of his Personal Training studies 📚💪
After months of study, assessments and waiting on final results… his Certificate IV has officially arrived! 👏

We’re beyond excited to see him step into this next chapter and start building his own clientele alongside our experienced THF team.

His work ethic, energy and commitment truly speak for themselves 💯

Big congratulations 👏🎉 and welcome onboard as a fully certified Personal Trainer — Coach Brendo!

📅 Brendo is now available for new PT clients:
Monday
• 8:45am – 2:30pm

Tuesday
• 8:45am – 2:30pm
• 5:30pm – 8:00pm

🎁 SPECIAL NEW CLIENT OFFER 🎈
💪 The first 3 new clients only to lock in Personal Training with Coach Brendo will receive:
✅ FREE THF Fit Gift (valued at over $100+)
✅ 15-minute Goal Setting Session
✅ 45-minute Complimentary PT Session 🔥

Swipe Right to see a few shots of him in action — ready to help others level up 💪🔥

And a big Happy 45th Birthday to Brendo as well 🎂🎈
He might say he feels his age — but he’s stronger, fitter and more driven than ever!

Coach Brendo is passionate about helping others transform their mindset, body and health long-term — just like he’s done for himself 🙌

01/05/2026

Strong Parents = Strong Kids 💪❤️
Your fitness journey isn’t just about you… it shapes your kids more than you realise. Here is another of our private pt groups in action, the kids playing cricket while parents workout😃👏
✨ Here’s how your fitness impacts them:
👀 They’re always watching
Kids learn by example. When they see you prioritise movement, they grow up knowing it’s a normal part of life—not a chore.
🧠 Healthier habits for life
Active parents tend to raise active kids. You’re building their mindset around food, exercise, and self-care from day one.
💬 Confidence & resilience
When you show up, stay consistent, and push through challenges, your kids learn discipline, confidence, and not giving up.
😊 Better energy & mood
A fitter, healthier you = more patience, energy, and presence for your family.
❤️ You become their role model
Not just in fitness, but in how to take care of themselves physically & mentally.
—
You’re not just training for you…
You’re shaping the next generation.
Tag a parent who inspires you 👇
FitDad RaisingHealthyHumans
Start your fitness group today with the team that gets results THF.

Address

608/900 Pacific Highway
Lisarow, NSW
2250

Opening Hours

Monday	5am - 9pm
Tuesday	5am - 9pm
Wednesday	5am - 9pm
Thursday	5am - 9pm
Friday	5am - 9pm
Saturday	7am - 12pm

Telephone

+61404391011

Website

https://transitionalhealthandfitness.as.me/schedule.php, http://www.thfstudio.net.au/, http://www.thfstudio.net.au/shop/

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