Defy Functional Fitness

09/02/2026

𝟮𝟱𝟬 𝗪𝗢𝗥𝗞𝗢𝗨𝗧𝗦 𝗙𝗢𝗥 𝗡𝗜𝗖𝗞 👊

Quiet. Consistent. Strong.

Nick is one of those guys who just gets on with it.

You’ll find him in the 5:30am crew, putting the work in before most people have even started their day.

Now a new dad, life has definitely got busier, but he continues to make his training a priority.

No fuss. No excuses. Just shows up, works hard and keeps getting stronger.

250 workouts done.

Congrats Nick. On to 500.

09/01/2026

Personal Training or group classes?

At Defy, you do not have to choose.

We build the right combination around your starting point, goals and the level of coaching you need.

Swipe through to see how your journey at Defy works.

08/31/2026

We don’t throw new members into a group class and hope for the best.

Every new member starts with a consultation, assessments and personal training. We learn about your history, goals and current ability, then build the right starting point for you.

This helps you train safely, get better results and build a strong relationship with your coach before joining group classes.

Most of our members stay with us for three, five years and beyond. We’re here to support the full journey.

September feels like a new year. If you’re ready to make a change, book a No Sweat Intro through the link in our bio.

Availability is limited, but if we’re the right fit, we’d love to work with you.

08/31/2026

🔥 Programming Brief | Week of August 31 🔥

Legends, here’s what we’ve got coming your way this week 👇

Monday: Olympic lifting to kick things off as we continue developing our squat cleans.

Tuesday: Single leg strength with Bulgarian split squats, followed by some spicy intervals on the machines.

Wednesday: Strict gymnastics work with chin ups and dips, then we’ll hit some full body accessory work.

Thursday: The day we’ve been waiting for… NANCY 🔥 Time to put the work to the test. Don’t miss this one.

Friday: Benches are coming out. We’ll get some strength work in and make sure you’ve got a good pump heading into the weekend. 💪

Saturday: Partner workout time. We’re taking on LU. 44 rounds of wall balls, burpees, dumbbell snatches, and pull ups. Grab your partner and settle in.

Big week ahead. See you in the gym, legends! 🔥

08/27/2026

𝟱𝟬𝟬 𝘄𝗼𝗿𝗸𝗼𝘂𝘁𝘀 𝗳𝗼𝗿 𝗝𝗮𝘀𝗼𝗻 👊

Jason’s Defy journey started with personal training alongside Chris while dealing with severe hip pain.

He eventually needed a hip replacement (not something he expected at his age), but the strength he had built beforehand gave him a strong foundation going into surgery. His commitment to rehab helped him bounce back quickly afterwards.

Today, Jason is one of our most consistent group members. He continues to get stronger, trains hard and still works with Chris every month to chase specific personal goals.

That work showed at Lift Off this year, where he put up some seriously big numbers.

Personal training gave him an individual plan. Group classes gave him consistency and community. Together, they have helped him keep progressing through every stage.

Congratulations on 500 classes, Jason. A massive milestone and very well earned.

08/26/2026

Perimenopause and menopause do not mean your strongest years are behind you.

But your approach may need to change.

Instead of focusing on eating less and exercising more, focus on what your body needs you to add:

More protein.

Progressive strength training.

Daily low intensity movement.

Better recovery.

Strategic supplementation when needed.

The goal is not simply to weigh less.

It is to maintain muscle, protect your bones, support your metabolism and build a body that continues to perform for decades.

Our latest blog breaks down the fundamentals every active woman should consider through perimenopause, menopause and beyond.

Read it here -

Perimenopause and menopause are a time when our bodies change and our approach to nutrition and movement should change with them.

08/25/2026

Step out of it regularly

08/23/2026

🔥 Programming Brief | Week of August 24 🔥

Legends, we’re starting this week with a bang. Here’s what’s coming 👇

Monday: Long MetCon day. We’ll be chipping away at calories on the machines mixed with one of my favourites, Dumbbell DT. Settle in and work.

Tuesday: Bench press to start, then we’re heading outside for some running mixed with overhead squats.

Wednesday: Deadlifts followed by more strength work to keep building after the main lift.

Thursday: Back squats, then a spicy 14-minute EMOM alternating between hang squat cleans and kettlebell swings. 🔥

Friday: Upper body push + pull strength, followed by core work to finish.

Saturday: Partner workout 💪 A proper grinder, working through two movements at a time with running mixed in between.

Big week ahead. Show up ready to work. Don’t miss out, legends! 🔥

08/23/2026

750 workouts for Chris

As with many people who train week in week out, Chris has dealt with some nagging injuries that would sideline many people.

But staying consistent is the name of the game. 5:30am, rain, shine or in the dark - there’s work to be done!

Keep crushing it Chris

08/19/2026

No pauses for injuries!

We get it. You get injured and the first thing you think is that your gym membership is wasted 💰💰

But not if you’re at a coaching gym…

At Defy we can always keep you moving. In fact, when you are limited in some way, that’s when we can help the most.

People always recover quicker when they show up and keep moving.

A broken leg in summer sucks - mentally that can really get you down…

But an hour at the gym increases energy levels, makes you feel good and you get to see your friends!

If your head is still attached - you can train with us!