BFT Porirua

BFT Porirua DIFFERENT. BETTER. BFT is a scientific high-intensity group strength and conditioning studio.

06/07/2026

๐Ÿšจ PSA: The program is on the screen for a reasonโ€ฆ ๐Ÿ˜‚

Weโ€™ve seen some creative exercise choices lately, but weโ€™re pretty sure none of these made the workout. ๐Ÿ’€

Watch till the endโ€ฆ and remember:

Donโ€™t be that guy. ๐Ÿคฃ

Tag your someone who always manages to freestyle the session. ๐Ÿ‘€๐Ÿ‘‡

What a wholesome way to wrap up the week! ๐ŸฅŠ๐Ÿ”ฅOur boxing session brought the energy, got everyone moving, and warmed us up...
03/07/2026

What a wholesome way to wrap up the week! ๐ŸฅŠ๐Ÿ”ฅ

Our boxing session brought the energy, got everyone moving, and warmed us up perfectly for Day 2 of Podium tomorrow. ๐Ÿ™Œ

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 weโ€™ll see you all ready to go tomorrow! ๐Ÿ’™๐Ÿ’ช

๐Ÿ”ฅ WE ARE HALFWAY THERE! ๐Ÿ”ฅWeek 4 of COMMIT TO THIRTY is here, and this weekโ€™s focus is RESILIENCE. ๐Ÿ’ชThe excitement of Wee...
28/06/2026

๐Ÿ”ฅ WE ARE HALFWAY THERE! ๐Ÿ”ฅ

Week 4 of COMMIT TO THIRTY is here, and this weekโ€™s focus is RESILIENCE. ๐Ÿ’ช

The excitement of Week 1 may have faded, but resilience is what keeps you moving when motivation runs low. Itโ€™s about showing up, staying consistent, and trusting the process.

๐Ÿš€ WEEK 4 SCHEDULE

๐Ÿ”น Monday โ€“ Strength Endurance (2/3)
๐Ÿ”น Tuesday โ€“ Cardio HIIT (3/5)
๐Ÿ”น Wednesday โ€“ Strength (LB) (4/8)
๐Ÿ”น Thursday โ€“ Cardio Summit (2/5)
๐Ÿ”น Friday โ€“ Pump (UB) (3/4)
๐Ÿ”น Saturday โ€“ Podium (2/5)

Every session completed is another step closer to a stronger, fitter, more resilient version of yourself.

Letโ€™s finish this week strong! ๐Ÿ‘Š๐Ÿ”ฅ

๐Ÿ’™ COMMIT TO THIRTY
๐Ÿ’ช 8 Weeks To A Stronger You

StayCommitted FitnessJourney BFT StrongerTogether NoExcuses KeepShowingUp MindsetMatters

28/06/2026

Coach Gen takes over the camera for our XTX Live previews ๐Ÿคฆโ€โ™‚๏ธ๐ŸŽฅ... then hits us with the post-class reactions too! ๐Ÿ˜‚๐Ÿคฃ

So... how are you feeling after that session? ๐Ÿ˜…๐Ÿ’ช Drop your reaction below ๐Ÿ‘‡๐Ÿ”ฅ

No edits just pure ๐Ÿคฃ
See you all on Monday for more

๐ŸŽ‰ NEW COACH ANNOUNCEMENT ๐ŸŽ‰Meet Tissha amosa ! ๐Ÿ’›Weโ€™re excited to officially introduce one of the newest faces to the coac...
24/06/2026

๐ŸŽ‰ NEW COACH ANNOUNCEMENT ๐ŸŽ‰

Meet Tissha amosa ! ๐Ÿ’›

Weโ€™re 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 ๐Ÿ‘‡๐Ÿฝ

Mฤlo e lelei, Iโ€™m Tissha

Iโ€™m a mum of 2 girls with a boy on the way, and Iโ€™ve 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 isnโ€™t optional โ€” itโ€™s not just about looks or energy. Itโ€™s 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 ๐Ÿ‹๐Ÿฝโ€โ™€๏ธ

Fun fact about me is that I love a good frozen margarita ๐Ÿ˜

Come say hi if you see me coaching! Looking forward to meeting you all ๐Ÿ’›

Show some Love for our Gurl โ˜บ๏ธ

๐Ÿ”ฅ๐Ÿ’œ WEEKLY TRAINING PREVIEW โ€“ WEEK 3-๐Ÿ’œ๐Ÿ”ฅTeam, hereโ€™s whatโ€™s coming up this week! Get ready to challenge yourselves, build ...
21/06/2026

๐Ÿ”ฅ๐Ÿ’œ WEEKLY TRAINING PREVIEW โ€“ WEEK 3-๐Ÿ’œ๐Ÿ”ฅ

Team, hereโ€™s whatโ€™s coming up this week! Get ready to challenge yourselves, build strength, improve fitness.

๐Ÿ’ช๐Ÿฝ MONDAY โ€“ STRENGTH M 488
๐Ÿ“ˆ Progression 3/8
โž• Additional working set added!

This week weโ€™re 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. ๐Ÿ”ฅ

โ›ฐ๏ธ TUESDAY โ€“ SUMMIT 394
๐Ÿ“ˆ 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. ๐Ÿšด๐Ÿฝโ€โ™‚๏ธ๐Ÿƒ๐Ÿฝโ€โ™€๏ธ

Focus on pacing, breathing, and staying in the right heart rate zone. Consistency wins this session! โค๏ธ

๐Ÿ‹๐Ÿฝโ€โ™‚๏ธ WEDNESDAY โ€“ HYPER UB 113
๐Ÿ“ˆ 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 isnโ€™t lifting heavierโ€”itโ€™s moving better. ๐ŸŽฏ

โšก THURSDAY โ€“ CARDIO U (HIIT) 117
๐Ÿ“ˆ Progression 3/6

Time to switch gears! ๐Ÿš€

This HIIT variation challenges you to move between different intensity zones quickly and efficiently. Push when itโ€™s time to push and recover when itโ€™s time to recover.

Control your effort. Own your output. ๐Ÿ”ฅโค๏ธ

โš–๏ธ FRIDAY โ€“ BALANCED 248
๐Ÿ“ˆ Progression 1/2

Mobility ๐Ÿค Stability ๐Ÿค Strength

A technical session designed to improve movement quality, coordination, balance, and control. This session might feel slower, but itโ€™s one of the most important sessions for long-term progress. ๐Ÿ‘Œ๐Ÿฝ

๐Ÿ† SATURDAY โ€“ XTX 183 SH
๐Ÿ“ˆ Progression 2/3
๐Ÿฅ‡ 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. ๐Ÿ”ฅ๐Ÿ’ช๐Ÿฝ

week three less go baby ๐Ÿ”ฅ Book in and letโ€™s go โ˜€๏ธ

Fuel before you train isnโ€™t just โ€œeatingโ€ โ€” itโ€™s setting yourself up to perform.When you eat smart before a workout, you...
16/06/2026

Fuel before you train isnโ€™t just โ€œeatingโ€ โ€” itโ€™s setting yourself up to perform.

When you eat smart before a workout, youโ€™re giving your body the energy it actually needs to show up strong, stay focused, and push through every rep. ๐Ÿฝ๏ธ๐Ÿ’ช

No fuel = low energy, slow starts, and early fatigue.
Right fuel = better performance, better pumps, better results.

Train hard, but donโ€™t forget what powers the work. ๐Ÿ”ฅ

Address

3 Serlby Place, Porirua City Centre, Porirua
Wellington
5022

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