We Build Athletes Our business model is simple, take anyone and make them better in whatever capacity they would like. We want you to be able to do both!!
As we see it there's no point in just being 'big' if you can't move properly, what's the point in being able to lift huge numbers without being able to translate that strength into a dynamic movement? Guys or girls it doesn't matter, the common mistake everyone makes is simply training in one way and one way only. We will change that for you, and you'll absolutely LOVE the new strong, healthy and ATHLETIC person we produce at the end.
05/09/2026
To all our THM Dads, and awesome blokes who fulfil that role for kids (or adults!) in their lives -
Wishing you all a very Happy Father’s Day!
Keep being present, setting good examples and just being an ear to listen our sounding board when it’s needed the most. You are all amazing.
Weekday motivation is easy, you put that in the diary and make sure get in and get it done. Saturday motivation is the one that actually separates people, because a lot of your progress can be slowed down with a wayward couple of days.
You don’t need a big session in the gym, all you need is the amount of time that keeps the habit alive. Like we said the other day, a quick HIIT session, some mobility or those accessory lifts you missed during the week. This is the difference between someone who trains for three weeks and someone who trains for three years and actually enjoys the long term changes and results.
Training this weekend or resting?
Both count if it’s the plan - tell us which one.
04/09/2026
Every program here starts with an assessment, not a template.
That’s true for every member, every week, not just the ones starting something new. If you’ve ever wondered what actually separates coaching from a workout plan off the internet, this is it.
Ask us anything about how a program actually gets built —
DMs are open.
03/09/2026
Red Flag Alert! 🚨
Just kidding 😜.
Staying accountable sometimes means doing a 15 min HIIT set, a short 10 minute arm farm or core set and then heading home.
Not every session need to be epic in order for you to
1) Stay on track
2) See results
So the next time you’re not feeling all epic, just get in for a short time, not a good time. The funny thing is, you’ll probably feel a lot better once you’re done, and you’ll definitely feel heaps better knowing you’re keeping the promises you made to yourself.
Three things to remember when you’re raising an athlete.
✅ Nutrition
✅ Recovery
✅ Strength Training
As much as you want to to everything you possibly can to help your athlete succeed, don’t forget to remind yourself that you’re doing a great job too!
Hit these three areas consistently and you’re well ahead of the curve for a healthy, happy and well performing athlete.
01/09/2026
Food isn’t the enemy. Your all-or-nothing mindset is.
Let’s talk about why “diets” fail and sustainable eating doesn’t.
Most people treat food like a test they can pass or fail. One “bad” meal and the whole week feels ruined, one treat and suddenly it’s “screw it, I’ll start again Monday.”
Sound familiar?
Here’s the thing that no one tells you - that mindset isn’t discipline, it’s a countdown to burnout.
The people who actually keep the results, the ones who look strong and healthy and never seem to be “on a diet”? They didn’t find some secret meal plan or some magic supplement, they just made food something they enjoy, not something they survive.
Swipe through for the 4 shifts that changed everything for our clients 👉
🍽️ Ditch the “good food, bad food” list
The moment you label something as bad, you make it all you think about. Food isn’t morality. Let it just be food.
👨🍳 Cook like you’re feeding someone you love (because you are)
Stop settling for the boring, flavourless version of “healthy.” Add the herbs, use the good oil andake it something you’re actually excited to eat.
⚖️ 80/20 beats 100/0, every single time
Perfect diets last a week. Balanced ones last a lifetime. Build most of your week around real, nourishing meals, and leave room for the stuff that makes life good.
📈 Progress, not punishment
One meal won’t wreck you. One week won’t build you either. So stop scoring yourself and start building a way of eating you can actually live with.
Sustainable results don’t come from restriction, they come from a relationship with food you don’t need a break from.
We hope these hit for you.
31/08/2026
You don’t need to be fit to start, you need to start.
We hear this all the time. “I’ll join the gym once I’ve lost a bit of weight first”, or “I’ll start training once I’m not so unfit”, or “I don’t want to be the slowest one there.”
Think about that for a second. You’re waiting to get the result... before you do the thing that gets you the result.
Here’s the truth nobody tells you: everyone in that gym, every single person who looks strong and capable and like they know what they’re doing, started exactly where you are right now. Out of breath after one flight of stairs, not able to touch their toes or confused by half the equipment.
Fitness isn’t the entry price, it’s one of the outcomes!
• You don’t need to run before you can jog
• You don’t need to jog before you can walk
• You don’t need six weeks of “prep” before your first session
• You just need to show up, as you are, today
OUR gym isn’t a room full of people judging you, rather It’s a room full of people who remember what day one felt like and who love seeing other people achieve success.
Feeling unfit isn’t the reason to wait, it’s a reason to start.
Tag someone who needs to hear this today.
Stop trying to train 7 days a week. It’s why you keep quitting.
Here’s the pattern I see constantly with new gym goers:
Monday hits and you’re fired up, you write out this beautiful plan witheEvery single day accounted for. Cardio, weights, mobility, the lot - you’re basically training for the Olympics by Wednesday.
Then life happens.
You miss one session.
Then you miss two.
And now the whole week feels like a write-off, so you just... stop. Not because you’re lazy, because the plan was never built for a real human life.
Look, consistency doesn’t come from ambition, it comes from a plan you can actually keep.
Here’s what actually works:
• Start with 2-3 sessions a week. That’s it.
• Make them non-negotiable, not aspirational, and definitely not “if I have time.” - Locked in.
• Build the habit before you build the volume.
• Add a session only once the first ones feel automatic, not optional.
You’re not weak for starting small, you’re actually training smart. The gym doesn’t care how hard you went in week one. It cares whether you’re still showing up in month six.
Slow and steady beats fast and gone every single time.
29/08/2026
Yeah, you didn’t hit a new PB today.
But you got out of bed at 6am when every part of you wanted to stay under the covers. You showed up for session number nine when session ten used to feel like the finish line, and now it barely registers.
That’s the win. Nobody sees it and you probably won’t even mention it to anyone.
Here’s the thing about training as an adult with a job and a family and a million reasons not to show up. We’re obsessed with the number on the scale, the extra plate on the bar, the mirror moment. Sure, those matter, but they’re not what keeps you walking through the door in six months.
The small stuff is what keeps you there.
The week you didn’t skip a single session even though work was chaos. The set where your form finally felt right instead of rushed and messy. The morning you chose the gym over another twenty minutes of scrolling in bed. Nobody’s posting that, but that’s the foundation everything else gets built on.
I’ve seen people chase the big transformation, go hard for six weeks, and burn out completely. I’ve also seen people who never had a dramatic before and after, who just kept stacking the boring, unremarkable wins and two years later they’re the ones still training. Still consistent. Still better than they were.
So if you’re in the middle of your own grind right now, feeling like nothing’s really changing... notice the small stuff.
Say it out loud, even just to yourself.
“I showed up when I didn’t want to.”
“That felt easier than last month.”
“I chose the harder thing today.”
It costs you nothing and it’s the difference between someone who quits in March and someone who’s still going in December.
What’s a small win you’ve had lately?
LAST CHANCE!
12 weeks to finally achieve those results you just talk about, or at the very least put a good dent in them if they are a big one!
Or
You can keep doing what you’ve been doing for however long. What’s that saying about doing the same thing and expecting different results again? 🤔🤭
Let’s see who’s ready to turn talk into action, register your interest through the link in our bio.