Term 3 Wrap Up

We have a few things to tidy up as we head to the end of term. Read on, we don’t want you to miss anything important coming up with Crabtree Fitness.

Things wrap up this Thursday as we put our normal timetable on hold for the school holidays.

We will be holding our Gold Coin Holiday Sessions in week 2 of the holidays. They will be held at 5.30pm at The Mt Clear No. 2 Oval (behind the main oval) on Monday 29th, Tuesday 30th Sept and Thursday 2nd Oct. Kids Welcome. The sessions will go on rain, hail or shine!

Kids Bootcamp starts in week 1 of term 4 for 6 weeks on Wednesdays after school at the Buninyong Soccer Pitch. Places are filling very quickly so let me know soon if your kids are interested.

With Crabtree Fitness being the major sponsor of The King of the Mountain Fun Run, we are looking for your support to make it as successful as last year. We have a family focus this year to show that our community is physically active and it is also an opportunity to enjoy the views from Mt Buninyong with your family. If you are unable to take part in the event we are always looking for volunteers. Please let me know if you can help out. It’s coming up on October 26th. I will be giving out brochures this week at bootcamp for a bit of publicity.

We still have a couple of spots left to fill for our Rebootcamp weekend. Please let me know ASAP if you would like to go. Details are under the “Rebootcamp” tab.

We are putting out the last and final call for  T-shirts/singlets. If you would like another one please get your order in by this Monday.

We will be venturing outside again in Term 4. At this stage we will still be using the outside facilities at Damascus and the Buninyong sessions will be at The Buninyong Soccer pitch. Term 4 is 11 weeks, taking us up to the 18th Dec. The updated price list is under the “prices” tab. We will throw in a couple of freebie bootcamps in the final week leading up to Christmas for those who are still around for a last chance workout before the Christmas indulgence.

Beware! The transformation scouts are out! We are putting together another transformations package at the end of the year. The photo shoot is booked and we are going to be tapping people on the shoulder soon to take part. We have our eye on a few people that have made positive lifestyle changes and are seeing positive results!

Finally, you may have noticed that Paul and I were a little sad this week. Unfortunately we had to say good-bye to our loyal companion and Crabtree Fitness mascot, Coco. She was part of our family for over 14 years and was possibly the most spoilt dog in the world! Coco was often present at personal training sessions and loved being our running buddy. She had an active life and tried to fight off old age until the end! She will be missed. RIP Coco…_MG_8525

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kids bootcamp active

Due to popular demand we are bringing Kids Bootcamp back in term 4. Screen time is out  and physical activity is in! Get the kids up and moving in a fun and exciting environment.

We structure our sessions differently to our grown up versions, making sure the kids are engaged and always moving (this will not involve 30 minutes of non-stop burpees!).kids bcamp take 2

Kids will be split into junior and senior groups. Spaces are limited. Be sure to get your kids names down quickly to ensure a spot.

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Thanks For The Memories

As we celebrate our third Birthday let’s take a trip down Memory Lane. Good times!



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Learn To Run Group

Have you set yourself a running goal this year? There are a few local events to set your sights on. Whether you want to tackle the 6km in ‘Run Ballarat’ on October 19th, want to conquer Mount Buninyong in ‘King of the Mountain’ on October 26th, or run rampant at Miss Muddy in late November, our learn to run group will cater for you, your goal and your ability.

Starting on September 6th, we will be running a 6-7 week program on Saturday mornings at 8am meeting at DeSoza Park, Buninyong. It will be a walk to run program that will give you the ability to run 6kms without stopping after 6 weeks.

We will begin with a flat course on the private sandy tracks of DeSoza park. And as you gain empowerment and courage we will add a few hills to make your challenge complete!

The total cost will be $20 for the 7 weeks which will include a written program to keep you accountable through the week. The sessions will last around 30 minutes to begin with and increase up to about 45 minutes as we increase the distances.

You don’t have to be a current Crabtree Fitness team member to take part. Please contact us to express your interest. Ph Jackie 0431466409 or Email crabtreefitness@gmail.com

We also have a more advanced running group who meet up at the same time if you are looking for a further challenge.

run hard

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Congratulations Sugar Shunners!!

Our week of shunning sugar is now officially over!!

Firstly, I want to congratulate all those who took part in this challenge. It was never going to be easy but the feedback has been absolutely positive (apart from the first day, when everyone had a bit of a whine). As the week progressed I could feel the empowerment from everyone as their will became stronger and the withdrawal headaches eased. Even the most hardened sugar addicts embraced this head on!

I’m pretty sure we achieved our goal of sugar awareness and education! This was never about losing weight or just giving up our Cadbury/TimTams/red wine, this was more about highlighting how much added sugar has crept into our diets without us even being aware!

Back in the day everything was made from scratch so you pretty much knew what was going in your mouth. Now, we have so many convenience foods and products that we just throw into our trolleys without thinking about what is actually in them.

We don’t have sugary treats or foods in our house but I’m sure, like us, convenience was not something that happened at your house this week. In fact, we were quite inconvenienced by trying to avoid added sugar. It seemed every tin/jar/packet had added sugar. From tinned tomatoes to rice crackers to your favourite stir fry, it all had added sugar! Including bacon!

Some people have taken a stand against some habits they have had for years (mainly Diet Coke). For those of you who feel you have got over “the hump” of going without your unhealthy habit, why not take this opportunity to have less or give it the boot once and for all.

Many of you have indicated that you will continue on a path of good health and find the healthiest version of you! Please feel free to continue this challenge for the rest of the month, term, year or the rest of your life (with exceptions for things like bacon and tinned tomatoes!!). If that seems a little difficult maybe you could try doing this just one day a week, include the family in on sugar awareness.

Feel free to leave feedback on your experience and intentions.

We have a little surprise for those who took part tomorrow at Bootcamp. Well done to those who aren’t part of our groups, it’s been great to have you on board with the Crabtree Fitness team. We look forward to congratulating everyone else in person this week :-)discipline



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Infographic On Sugar…Warning: This may shock you!


sugar infographic

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Shunning Sugar Guidelines…..Challenge Starts Monday

We are posting a little earlier this week as our Shunning Sugar Challenge is starting this Monday! You may need a little extra time to prepare for one whole week without sugar!! Hopefully you have roped in some friends or work colleagues to share this experience with. Why not include the kids to educate them too!

Education and awareness is our aim but if we can get just one person to lessen the amount of sugar they consume in the long term, we will be happy. In preparation for this challenge we are putting as much information out there as we can to support you on this. This will help you to select wisely on your supermarket visit, and also give you ideas and strategies on how to get through your week of no added sugar!shunningdonuts

The Guidlines are;

If it contains sugar or an artificial sweetener, DON’T PUT IT IN YOUR MOUTH! The best way to check this is on the list of “ingredients“.

But watch out, sometimes the “Nutritional Information Panel” will say it contains sugars but this doesn’t necessarily mean it contains “added sugar”. We spoke about this a little this week. Things like milk contain about 3g of sugars but don’t have added sugar or sugar as an ingredient, it’s just milk and milk contains lactose. Lactose is milk sugar and not something we are focusing on through this challenge.

CHECK YOUR LABELS! Sugar content can vary from brand to brand, so its worth checking. Even within brands, as this example of oats shows. They both look healthy but packaging can be deceiving! By the way, the traditional oats have no added sugar. (we will post more examples like this one below on social media in the coming days).shunningsugar oatsDifferent Names for Sugar List

Artificial Sweeteners List                                                                                                                                                              If any of these names are listed on the ingredients, the food is not allowed. Take a screenshot and take it with you to the supermarket as a reference.

Remember, we are allowing fruit and dried fruit to get your sweet fix. And small amounts of honey are allowed in times of desperation (this could include when you are ready to kill someone or ready throw yourself down the stairs). We wouldn’t expect you to sit down with a jar of honey and eat it by the spoonful or add it to your weet-bix for sweetness. Avoid it and use sparingly when desperate. Check some of the “sweet recipes” on the website to help get you through, the protein balls are a good one, but watch your portions!

Ok, if you’re ready and up for this challenge please add your name in the comments on the Facebook or Instagram link to this post. If you’re not on social media send us an email…. crabtreefitness@gmail.com   Feel free to use the #shunningsugar hash-tag to post your feelings/food/frustrations or post a picture of the sleeve of Tim Tams you just consumed to let us know you have opted out of the challenge (hopefully we won’t see to many of these). This is one week only, starting Monday July 21st, to give you awareness of how much sugar the food companies are adding to our foods to make them more profitable!

This is all about being the “healthiest version of you”! Eat for health! GOOD LUCK, STAY STRONG AND KEEP YOUR FOCUS!eat less sugar

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