Switch Fitness

17/09/2026

Want to learn more about the classes at SWITCH GYM? 👀 Let’s dive in again and take a closer look at what’s happening in some more of our weekly classes!

This time we’re looking inside Chair Yoga & Pilates, Zumba, Intensity, and Stretch & Recovery — each offering something a little different to help you move, strengthen, stretch and enjoy your workout. 💪🧘‍♀️💃

✨ WEEKLY CLASS TIMETABLE ✨

MONDAY
6:00am — Strength
8:00am — Body Moves
9:30am — ABT
9:30am — Aqua
5:15pm — Lift
6:00pm — Spin Xpress
6:00pm — Aqua

TUESDAY
6:00am — Cardio
8:00am — Aqua
9:30am — Aqua
9:30am — Stretch & Recovery
4:30pm — Zumba
5:30pm — Yoga

WEDNESDAY
6:00am — Fit Boxing
6:00am — Swim Fit
8:00am — Body Moves
9:00am — Chair Yoga
9:30am — Sculpt
10:30am — Aqua
10:30am — Yoga Flow
5:00pm — Power Up
5:45pm — Pilates
6:00pm — Aqua

THURSDAY
6:00am — HIIT
8:00am — Aqua
9:30am — Intensity
10:30am — Pilates
5:00pm — Zumba
6:00pm — Swim Fit

FRIDAY
6:00am — Push
8:00am — Body Moves
9:30am — Sculpt
9:30am — Spin
9:30am — Aqua
11:00am — Chair Pilates
5:00pm — Zumba

SATURDAY
8:30am — Yoga

There really is something for everyone at Switch Gym. Come along, try something new and find the classes that work for you — hope to see you there! 🙌

And keep an eye out for Part 3, where we’ll dive into even more of our classes!

16/09/2026

🎉🎂Celebrating Coach Kris today on his Birthday☀️

😎Be sure to wish him the best as he starts his next Lap around the Sun🤠

‼️3 Cheers for Kris Van Bibber🎉🎉

16/09/2026

Curious about the classes at SWITCH GYM and wondering which one might be the right fit for you? 👀💪

Let’s take a little look inside some of our classes and give you an idea of what to expect!

Whether you love lifting weights, getting in the water, learning new moves, slowing things down with Yoga or Pilates, or dancing your way through a workout — we have such a variety of classes to choose from on our weekly timetable. 🏋️‍♀️🧘‍♀️💃🏊‍♀️

✨ WEEKLY CLASS TIMETABLE ✨

MONDAY
6:00am — Strength
8:00am — Body Moves
9:30am — ABT
9:30am — Aqua
5:15pm — Lift
6:00pm — Spin Xpress
6:00pm — Aqua

TUESDAY
6:00am — Cardio
8:00am — Aqua
9:30am — Aqua
9:30am — Stretch & Recovery
4:30pm — Zumba
5:30pm — Yoga

WEDNESDAY
6:00am — Fit Boxing
6:00am — Swim Fit
8:00am — Body Moves
9:00am — Chair Yoga
9:30am — Sculpt
10:30am — Aqua
10:30am — Yoga Flow
5:00pm — Power Up
5:45pm — Pilates
6:00pm — Aqua

THURSDAY
6:00am — HIIT
8:00am — Aqua
9:30am — Intensity
10:30am — Pilates
5:00pm — Zumba
6:00pm — Swim Fit

FRIDAY
6:00am — Push
8:00am — Body Moves
9:30am — Sculpt
9:30am — Spin
9:30am — Aqua
11:00am — Chair Pilates
5:00pm — Zumba

SATURDAY
8:30am — Yoga

And this is only the beginning! Keep an eye out for our next post as we take you inside even more of our classes — there are simply too many to fit into one post! 🙌

15/09/2026

CORTISOL-CONSCIOUS TRAINING

Are you working WITH your body — or constantly fighting against it?

First, cortisol isn't the enemy.

Exercise itself is a physical stressor, and cortisol naturally rises during challenging exercise. 💪💪💪

Being “cortisol-conscious” doesn't mean avoiding HIIT, heavy weights or challenging workouts.🙃

It means recognising the TOTAL amount of stress your body is dealing with and choosing a level of training that your body can recover and adapt from.

So how can you start working WITH your body?🌼

1. Match your workout to your energy

Feeling strong, well-fed and recovered? That's your opportunity to push yourself.

Exhausted, overwhelmed and running on very little sleep? . Walking, mobility, swimming or moderate resistance training may be a better choice that day.

2. Stop using exercise as punishment

Train to build muscle, improve fitness, move better, support your health and feel good in your body — not because you need to earn your food.

3. Eat enough to support your training

Hard training + constantly under-fuelling + inadequate recovery isn't a great combination.

4. Use movement to support your blood sugar

Exercise helps your muscles use glucose and can improve insulin sensitivity.
Even something as simple as walking after a meal can help with post-meal blood-glucose control.

5. Build muscle — don't just chase calorie burn

Stop deciding whether a workout was “good” based purely on how many calories your watch says you burned.

6. Don't make every workout maximum intensity

Balance harder sessions with resistance training, moderate cardio, walking, mobility and adequate recovery.

7. Protect your sleep

If you're continually sacrificing sleep to squeeze in another workout, you may be taking away one of the biggest opportunities your body has to recover.

8. Use a traffic-light system

GREEN 🟢
Good sleep + good energy + feeling recovered
→ Train as planned.

AMBER 🟠
Poor sleep + stressed + unusually sore or tired
→ Train, but consider reducing.

RED 🔴
Sick, extremely fatigued, significantly sleep-deprived or clearly not recovering
→ Recover.

CORTISOL-CONSCIOUS TRAINING DOESN'T MEAN TRAINING EASY.

14/09/2026

We know — it can be HARD to stay consistent with healthy eating and working out.

You’re trying to stay on top of work or study. You’re raising your kids and trying to give them the best life possible. You’re maintaining some semblance of a social life, keeping up with everything that needs to be done AND somehow trying to find a little time to focus on yourself.

So here are some practical consistency tricks and habit-stackers that can help you stick to your goals long enough to actually see the results.

Never miss twice.
Missed a workout? Had a day where your nutrition didn't go to plan? That's okay. Make your next opportunity the one where you get back into your routine. One off day doesn't need to become an off week.

Have a minimum version of your goal.
Can't manage your normal 45-minute workout? Do 10 or 15 minutes. Don't have the energy to cook? Have a simple backup meal ready to go.

Use “if–then” planning.
Plan for the excuses before they happen. “If I finish work exhausted, I'll still go to the gym and do my first three exercises.”

Make healthy food the convenient food.
Don't rely on yourself to make the perfect decision when you're starving.
Habit-stack your workouts.
Attach training to something that's already part of your routine. School drop-off → gym. Finish work on Tuesday → gym. Saturday morning coffee → walk.

Set an appointment, not an intention.
Put your workouts into your week like you would any other appointment.

Reduce your decisions.
You don't need a completely different breakfast, lunch and dinner every day. Find a handful of meals that work for you and have a training plan before you walk into the gym.

Track your actions, not just your results.
Instead of only watching the scales, track the things you can actually control — workouts completed, steps, protein, vegetables, water or sleep.

Create friction for the habits you want LESS of — and remove it for the habits you want MORE of.
Pack your gym bag the night before. Put your shoes beside the door. Prepare tomorrow's lunch while you're already making dinner. And if food-delivery apps are your weakness? Log out.

And finally… stop waiting to feel motivated.

13/09/2026

🧘 HAVE YOU TRIED YOGA AT SWITCH? 🧘‍♀️

Join our incredible instructors, Amy and Hannah, and discover the different styles of Yoga we have on offer at Switch Gym.

From Yoga and Yoga Flow to our inclusive Chair Yoga and Chair Pilates classes, there is something for different abilities, mobility levels and experience.

Our Yoga classes offer a gentle and nurturing way to build strength, flexibility and balance, while incorporating relaxation techniques to support wellbeing and mental clarity. 🌿

Our Chair Yoga and Chair Pilates classes provide a more accessible option for those with mobility limitations or anyone looking for additional support while exercising, with a focus on core stability, strength, mobility and controlled movement.

✨ WEEKLY TIMETABLE ✨

TUESDAY
🧘 Yoga — 5:30pm

WEDNESDAY
🌿 Chair Yoga — 9:00am
🧘‍♀️ Yoga Flow — 10:30am

FRIDAY
🌿 Chair Pilates — 11:00am

SATURDAY
🧘 Yoga — 8:30am

Whether you’re looking to move a little better, build strength and flexibility, or simply take some time out of your week to slow down and reset, we’d love to have you join us. 💚

10/09/2026

09/09/2026

👉SAVE THE DATE ⏰WED 30TH SEPTEMBER 7:00PM for a Switch Gym TRIVIA NIGHT to remember‼

Switch is booking a TABLE so let's:

1️⃣ SAVE THE DATE

2️⃣ SPREAD THE WORD

3️⃣ DON'T OVERTHINK IT! ONLY A SMALL FEW ARE REALLY GREAT AT TRIVIA & YOU MAY KNOW MORE THAN YOU THINK!

4️⃣GET READY FOR A FUN NIGHT

09/09/2026

🧘 HAVE YOU TRIED YOGA AT SWITCH? 🧘‍♀️

Join our incredible instructors Karenza, Hannah, Rose and discover the different styles of Yoga we have on offer at Switch Gym.

From Yoga and Yoga Flow to our inclusive Chair Yoga and Chair Pilates classes, there is something for different abilities, mobility levels and experience.

Our Yoga classes offer a gentle and nurturing way to build strength, flexibility and balance, while incorporating relaxation techniques to support wellbeing and mental clarity. 🌿

Our Chair Yoga and Chair Pilates classes provide a more accessible option for those with mobility limitations or anyone looking for additional support while exercising, with a focus on core stability, strength, mobility and controlled movement.

✨ WEEKLY TIMETABLE ✨

TUESDAY
🧘 Yoga — 5:30pm

WEDNESDAY
🌿 Chair Yoga — 9:00am
🧘‍♀️ Yoga Flow — 10:30am

FRIDAY
🌿 Chair Pilates — 11:00am

SATURDAY
🧘 Yoga — 8:30am

Whether you’re looking to move a little better, build strength and flexibility, or simply take some time out of your week to slow down and reset, we’d love to have you join us. 💚