http://www.getpumpedfitness.com.au/

Get Pumped Fitness Coomera & Oxenford, Damien Leeding Memorial Park, Oxenford (2026)

01/09/2022

Final results for the end of the August Challenge -

Challenge 1, How many sessions can you complete in the Month
CONGRATULATIONS to -

***** NATASHA KENT (20) SESSIONS COMPLETED!!!

With a close 2nd and 3rd going to DANIELLE LIM (17) sessions and KATE FREELAND (12) sessions.
--
Challenge 2 - % weight loss for August.
CONGRATULATIONS TO -

***** NATASHA KENT again with just over 2% lost in August.

Natasha will be awarded both her prizes next week at her next session.
Great work guys, there's nothing like a mini competition to drive further to get those results!!!

The September Challenge will be emailed out today, with another 2 challenges.

Go Hard and push the boundaries guys.

14/08/2022

Up to date results for 2nd week of our 2 challenges for August -
Challenge 1, How many sessions can you complete in the Month

Week 2 - Top 4 Leaders for week 2 are -
Tasha - 9 (going to Oxenford, Ormeau and Nerang for this week
Danielle L - 8 (going to Nerang and Oxenford for this week.
Kate F - 6 (Varsity Lakes)
Erin - 5 (Nerang)
Eloise - 5 (Nerang)
--
Challenge 2 - % weight loss for August.
Weigh ins are completed for week 2 and the 2 leaders are -
Dan on 1.3% lost after the 1st week
Tasha on 1.2% lost after the 1st week.

Great work guys, there's nothing like a mini competition to drive further to get those results!!!

Go hard, enjoy the variety of the sessions and the satisfaction gained from completing your sessions.

06/08/2022

Up to date results for 1st week of our 2 challenges for August -
Challenge 1, How many sessions can you complete in the Month
Week 1 - Top 4 Leaders for week 1.
Tasha - 4 (going to Oxenford, Ormeau and Nerang for this week
Danielle L - 4 (going to Nerang and Oxenford for this week.
Erin - 3 (Nerang)
Eloise - 3 (Nerang)
Kate F - 3 (Varsity Lakes)
Challenge 2 - % weight loss for August.
Weigh ins to be completed this week for an Update.

Great work guys, push hard, crush those sessions, keep up the clean eating and enjoy your weekend.

29/07/2022

HEY OXENFORD - Time to REGAIN YOUR STRENGTH, FITNESS AND SHED A FEW KG's before SPRING arrives.

Enjoy Bootcamp style Training Outdoors - (NO BURPEES)

We LIFT weights for Strength development
We get into BOXING for our cardio
EVERY SESSION, EVERYDAY and no day is ever the same.

Full nutritional guidance as well as meal planning as part of your membership to get you to your goals.

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Next Intake - Monday the 15th August 2022
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Location - Oxenford Park (Leo Graham Way)
Days/Times - Monday & Wednesday Mornings
2 x daily sessions - 5.15AM & 6AM

Cost -
(includes nutritional consult, meal plans as well as training) -
2 sessions per week - $29.50/week
Unlimited Options also available for other locations.

So if your looking for something different to regain that strength and fitness you once had and shed some extra kg's -

Hiit the LEARN MORE Button Below OR
Contact Sean on 0491932525

20/06/2022

FROM LITTLE THINGS BIG THINGS GROW.
It's all a process of progression and development.

** Get started with your training and within a few weeks you can feel the difference with your strength development and the improvement of how your body feels generally.
** Start following some better nutritional practices and over a few weeks mixed with your training you can see the weight starting to come off and the awesome feeling mentally that your experiencing due to your successful commitment to change.
** Adding extra sessions to your schedule to build upon the fitness and strength developments that you have already achieved.
** Tightening up your nutrition so it's consistent 90% of the time to allow even more progress in weight loss and or strength development.
BOOM - over the progression above you achieved a MASSIVE result - having dropped 10kg over a 3 month period, increased your strength and fitness 50% and now your feeling awesome!!!

Unfortunately regression occurs the same way -

Bad habits start creeping in quite quickly,
* Such as 1 extra cheat meal per week, turns into 3-4 of over indudged meals per week, adding extra calories.
* Missing a training session here and there, turns into missing more than you anticipated, therefore making it harder to maintain current fitness and strength levels over time.
* Adding a few extra drinks of alcohol here and there per week, may turn into a nightly habit with that cheat meal, desert and lack of activity to work it off.
BOOM - Over this downward regression of small negative changes you have lost your fitness and strength gains, you diet has gone by the weigh side and your feeling slow and lethargic because of all the negative habits you've created which isn't good for your mental state either.

Always plan your commitment period which allows you to refocus so you can choose your next commitment period, either going into a maintenance period (which is still a planned period of time), or new gains and boundaries that you may want to strive over the next period of time.

Whatever you choose to do with your commitment period, try to make it achievable by not changing too much of your life, training or diet all at once.
Ensure you have the discipline to achieve what you have set out in that 4-6 week period (which is a good period of time for small targeted change).

Plan, Commit, Achieve, Refocus.
Get Pumped Fitness.

29/05/2022

Woohoo, we have a winner of the Get Pumped Page Like competition for JUNE!!

She has won Bootcamp training for the month of JUNE.
The Winners is -

SKY BABEEY

She has been contacted with details to get started with her training next week if keen.

Thankyou all for participating and hope to see you training with us soon.
Get Pumped Fitness.

27/04/2022

HEY OXENFORD - Trying to get over the Autumn Blues.

TIME TO TURN BACK THE CLOCK ON YOUR FITNESS AND STRENGTH and COME OUTDOORS WITH US AND TRAIN!!

NO BURPEES, NO RUNNING,

We LIFT weights for Strength development
We get into BOXING for our cardio
EVERY SESSION, EVERYDAY and no day is ever the same.

Location - Damien Leeding Park Oxenford
Days/Times - Mon / Weds / Fri Mornings -
3 x daily sessions - 5.15AM / 6AM & 9.15AM

Cost -
(includes nutritional consult, meal plans as well as training) -
2 sessions per week - $29.50/week
Unlimited Options also available

So if your looking for something different to regain that strength and fitness you once had -

Contact Sean on 0491932525.

27/04/2022

FINDING A WHY TO TRAIN WHEN DEMOTIVATED THROUGH THE AUTUMN/ WINTER MONTHS -

Hi guys, YES it is tougher getting up early in the mornings to train when its dark and sometimes a little wet, when all you feel like doing is rolling over in bed and staying comfy.

Think about this though - Most weight gain and deconditioning of the body occurs through the winter period, then BOOM the sun starts getting hotter, the days become longer and all of a sudden you can't hid behind the clothes that you have been hiding behind for the last few months as they need to come off due to the heat.

Even though you may not be as motivated as when the sun is shining through the session, if you keep up with your training a couple of times per week to maintain your Fitness, Strength and weight, your in front as all you need to do then is a mini 6-8 week nutritional challenge to drop a few extra KG's ready for the summer heat.
Rather than packing 3-5kg, then trying to lose it and get fitter at the same time, then repeating the cycle year in year out and believe me it just gets harder each year.

If it's the cold your worried about, the Gold Coast only gets down to around 10 degrees on average which takes about 5mins to warm up and all of a sudden your in your T Shirt sweating it out through the session and are warm for hours afterwards.

WHAT TO DO -
Getting to the GET PUMPED workout is all you really need to do yourself, as once your there we guide and train you through the session so you don't have to even think about what you need to do.

HOW TO GET THAT EXTRA MOTIVATION THROUGH AUTUMN/ WINTER -
Have Goals -
Set yourself a physical goal to achieve through this 3-4 month period, (Strength gains and cardio/endurance gains) rather than nutritional.
Commitment to yourself Goals -
Setting 1 goal for yourself to achieve week in week out, which is turning up to your sessions 2 or 3 times per week for your personal commitment to yourself.
This victory of completing this, along with the endorphins released through training, will help keep you happier and motivated through the winter and BOOM when it's time for the clothes to come off YOUR ALREADY READY FOR IT:)

That's why at GET PUMPED we train all year round, year in year out rain, hail or shine so you can get to whatever goals you are after.

04/04/2022

A Big CONGRATULATIONS to all that participated and finished the 8 WEEK WEIGHT LOSS CHALLENGE!
Between the 9 people that finished the challenge the total weight loss was just over 37kgs, therefore losing just over 4kgs per person which is an awesome effort.
Not to mention those that were away for their final weigh ins that also dropped a few kgs:)

A MASSIVE Shout out to those that hit the tough target of 6%

Erin W 6%
Brooke 6%
Sam 6%

These guys will all be receiving massage vouchers next week for their impressive results.

Train hard, Eat Clean and Be Consistent and you will hit those Goals.

14/03/2022

IF AN EXERCISE BECOMES EASY JUST ADD MORE WEIGHT!!!

If you ever had a look at people training, whether its at the Gym or Outdoors, and you see them just doing rep after rep of an exercise without to much effort and then stopping when they still have plenty of reps left in them (THESE GUYS NEED TO ADD WEIGHT)!!

HOW and WHY -
Its great that your out there exercising and doing resistance training, however to make it effective so that your are getting benefit from the exercise ie, (strength endurance and development) the most reps you should be completing is 16reps, this is considered high reps. That means if you can do 16 reps of an exercise then you add more weight on your next set and so on so that your muscles have to really work to hit that 16reps.

Of course there are many rep ranges and depending on what your muscle/ strength development goals are dictates the rep ranges that you strive for -
Limit strength (Powerlifting) - 3-5 reps max
Strength Development - 5-8reps max
Hypertrophy - (bodybuilding) - 8-12reps max
Strength Endurance - 12-16reps

BENEFITS OF ADDING MORE WEIGHT -
So when you push your muscles to work at their maximum effort throughout a set, you are forcing them to (adapt, grow and become stronger). Not only are you working your required muscles in that set, you are also pushing the most important muscle to work at it's max also (THE HEART).
When all this is occurring, it is also forcing your body to burn more calories through effort which is what most of us are after. In addition you build your anaerobic fitness to new heights as your jacking up your heart rate and keeping it elevated for longer.

SUMMERY -
So simply if you can hit your max reps in the range you are working, then you add weight until you are pushing your maximum effort and failing within the rep range that your training in for your goals.

This is how we train at GET PUMPED FITNESS, Strength Progression to get the most out of even Rep, every Set, every Round and every Session.
So go hard and add that weight!!!

03/03/2022

BOOM
New 9.15AM Outdoor Bootcamp sessions starting on the 21st March in OXENFORD.

If your keen send us a message and i will get you started.

Enjoy your day.
Sean

02/03/2022

HEY COOMERA

We could be what your looking for -
OUTDOOR TRAINING with
(NO RUNNING and NO BURPEES)!!!!!

STRUGGLING with motivation and results at the gym, and looking for something completely different OUTDOORS.

We build STRENGTH by LIFTING WEIGHTS!
We work our CARDIO through BOXING!
We Fitness test when your ready for it.
We have 8 week Weight Loss Challenges if your keen.
We have Full consultation on NUTRITION to get to your goals.
We offer Everything you need for YOUR best results possible.

*** NEXT intake commences Wednesday the 23rd March 2022.

With MASSIVE Variety and a DIFFERENT session every day, that WELCOMES ALL BEGINNERS of ALL ABILITIES and AGE.

GET OUT OF THE GYM and GET MORE from your fitness. Come and discover the ULTIMATE Outdoor training experience in Oxenford.
YES (We do have UNDERCOVER for when it rains)

WHEN -
Monday, Wednesdays & Fridays
EARLY MORNING -
5.15AM & 6AM sessions available
AFTERNOON/EVENING -
5.15PM & 6PM also available.
Sunday Morning Boxing -
7AM if your keen for extra.

So hit the LEARN MORE button below for more info.
Or
Call or txt Sean on 0491932525

Get Pumped Fitness Coomera & Oxenford

01/09/2022

14/08/2022

06/08/2022

29/07/2022

20/06/2022

29/05/2022

27/04/2022

27/04/2022

04/04/2022

14/03/2022

03/03/2022

02/03/2022

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