Personal Training & Group Fitness - Combining traditional and modern training techniques with customized nutritional strategies to achieve a better you.

CF Personal Training, Group Fitness and Massage Therapy.

Spartan SGX 7:30pm Tuesday nights, full of high intensity fun and functional fitness...Get ready for you’re next Spartan Race or just come and build a better you...Aroo!

First Spartan Race for 2018. The girls trained hard and did amazing! Thought about doing a Spartan Race, but don’t know how to train for it? Come checkout my Spartan SGX sessions Tuesday nights at Goodlife Caroline Springs. The official training system of the Spartan Race!

[02/17/18]   How time flys...first Spartan Race for the season next week!

Commit! These Spartans have! Spartan SGX Tuesday nights at Goodlife Caroline Springs. Small Group Training is an affordable way to train, so many benefits and so much fun!

Great morning out hiking at one of my favourite spots with some top blokes from Melton RSL Active supporting local veterans.

Took the team up to Bright for the Spartan Trifecta Weekend. They all did so well. I’m super proud to see them all improve, persevere and never give up.

ChewzFit Chewzday

TRX: Core

Add this TRX core complex at the end of your workout. Perform 2 rounds with 0-10 seconds rest between exercises and 45-60 seconds rest between rounds.

1. Pike x 10
2. Crunch x 10
3. Oblique crunch x 10
4. Crunchulum x 10

Real Health. Real Fitness. Real Results.

[09/19/17]   ChewzFit Chewzday WOD

• Deadlifts - 3 reps x 5 sets

• Pull-ups - Max. reps x 3 sets

• Walking lunges - 100m

• Burpees - 100 reps

• Butterfly sit-ups - 100 reps

Real Health. Real Fitness. Real Results.

Met up with a few Spartans this morning for a Spartan SGX session in preparation for the Spartan Trifecta Weekend in 3 weeks. What's a Spartan Trifecta? It's 2 days, 3 races, over 42km and 80 obstacles. One hell of a weekend. Aroo!

[09/12/17]   ChewzFit Chewzday WOD

Bench press: 3 x 5 sets
- Heavy as you can while maintaining good form. Lookout for bar speed drop off, if it does, do not add any more weight.

5 mins: Burpees
- As many burpees as you can in 5 mins. Record your number to compare at a later date.

10 mins: Weighted hill climb
Threadmill max incline with a 20kg weight vest. Beginners = no additional weight. Intermediate = 10kg weight vest.

20 mins: Run
- Run at a speed you can maintain for the full 20 mins without decreasing. If you are new to running? Consider walk/run intervals e.g. 5 mins walk followed by 5 mins run and repeat twice.

Real Health. Real Fitness. Real Results.

Some of the crew came down for an outdoor Spartan SGX session this morning. Afterwards, we hit the trails for a 7k run. All in preparation for the Spartan Trifecta Weekend in 4 weeks time.

Thinking of doing a Spartan Race or just want to build a better version of yourself? Then why not train with a certified Spartan SGX Coach the official training system of the Spartan Race. Building better humans!

Real Health. Real Fitness. Real Results.

New extended operating hours!

Book in for a treatment and feel a better kind of normal!

Client spotlight...

Jenny Van's 90kg deadlift, which is over 1.4 x her own body weight. No lifting aids, just her and the bar and she walks away with a smile!

But Jenny is not only strong, she has crazy endurance. She's already completed her first Spartan Trifecta for the year with my Team SGX Westside. That's 3 obstacle course races totalling over 42km and 80+ obstacles in one of the most challenging obstacle course races in the world!

And, she has just signed up for the Spartan Trifecta Weekend in Bright. That'll make it her second Spartan Trifecta for the year!

If you're sitting there thinking "...I wish I could do that..." you can!

Contact me and let your story begin...

Real Health. Real Fitness. Real Results.

CMT Massage Therapy - Feel a better kind of normal.

Client testimonials:

"Best massage of my life!" - Krystal

"Best around...I trust Winston with any muscular issues, sports injury or just plain old tiredness...he knows anatomy...he is a gun with muscular rehab..." - Rachel

"Winston's massages definitely keep my body in check, being a trainer, playing sports & training myself definitely takes a toll on the body but after only one session with Winston I had already felt an improvement - the body has never felt as good as it does after a massage from Winston!" - Jade

"With regular training, getting regular massages is so benefincial. Since Winston is my PT/Coach, he already knows the key areas that need to be treated without me having to tell him. I always feel so relaxed and rejuvented after a much needed tune up. Highly recommended!" - Jenny

[06/09/17]   CF Coaching is not just your average personal training!

With qualifications in:
• Nutrition
• Rehabilitation
• Functional Training
• Martial Arts/Boxing
• Spartan SGX
• FMA Strength & Conditioning
• Massage Therapy

Do you want an experienced coach that has been there and done that and can provide you with all your health and fitness needs?


Then, what are you waiting for?

Real Health. Real Fitness. Real Results.


No rest for the wicked! Back to it in preparation for the Spartan Beast (21km/35 obstacles) 7 weeks away in Picton, NSW.

I'll often use a 20kg weight vest in the conditioning phase of my workouts. You'll see me wearing it in this video. It helps increase both the difficulty and intensity of body weight exercises. Give it a go and feel the difference!

I hear Picton is a tough course, so should be heaps of fun! It's been a while since I've travelled interstate for a race and I'm really looking forward to it.

I want that double Trifecta this year! Aroo!

As a FMA Strength & Conditioning Coach, for those of my clients that are interested in strength training. My goal for them is to achieve the FMA Strong+ Standards as a target to work towards.

FMA Strong+ Standards (Female 1RM):
• Deadlift 1.2 x body weight
• Squat 1.2 x body weight
• Bench Press 0.75 x body weight

It is alway a buzz when a clients hits a personal best (PB), but to achieve 3 x PB's in a single week it is definitely worth a mention. What is even more impressive is that she achieved them one week after completing the Spartan Super/Sprint Combo with me (21km 45 obstacles).

This week my client and fellow Spartan Racer Jenny Van achieved:

• Deadlift 3 x reps at 80kg (1.3 x her body weight)

• Squat 3 x reps at 75kg (1.2 x her body weight)

• Bench Press 3 x reps at 42.5kg (0.70 x her body weight)

Congratulations JV for being Strong+!

I'm glad to announce due to popular demand the ChewzMT (Winston Chew Massage Therapy) Hillside clinic, will be extending it's operating hours. contact me to book in a treatment and feel a better kind of normal.

Benefits of massage:

Massage is generally considered part of complementary and alternative medicine. It's increasingly being offered along with standard treatment for a wide range of medical conditions and situations.

Studies of the benefits of massage have not only demonstrated that it is an effective treatment for reducing stress, pain and muscle tension, but also be helpful for:

- Anxiety
- Digestive disorders
- Fibromyalgia
- Headaches/Migraines
- Insomnia related to stress
- Myofascial pain syndrome
- Soft tissue strains or injuries
- Sports injuries
- Temporomandibular joint pain

The Spartan Super/Sprint Combo 21km and 45 obstacles, just another day at the office. Spartan Race Australia put on a great show with a fantastic layout and a few awesome new obstacles. It was so much fun coaching and racing with my Spartan SGX Westside Crew! They all worked very hard, challenged themselves and did amazing! I'm a very proud coach indeed!

Spartan SGX 8pm Chewzday nights at Goodlife Caroline Springs and Saturday mornings outdoors. Suitable for all fitness levels and experience. Contact me if you would like to join the team?

It was back to basics tonight...simple, not easy!

• 5 mins animal movements
• 5 mins walking lunges
• 5 mins wall sits
• 5 mins hill climb
• 5 mins burpees
• 5 mins running
• 5 mins body builders
• 5 mins core work

Building better humans!

One week out from the Spartan Race Super/Sprint Combo! A total of 21km and 45 obstacles through some of Victoria's fine bushland.

It was an awesome outdoor Spartan SGX Saturday session with plenty of burpees, running and Spartan specific obstacles.


ChewzFit WOD

Sets x reps:
5 x 3 Bench press
5 x 3 Squat
2 x 60m Farmers carry
1 x 50m Animal movements
1 x 50m Broad jump burpees

Building better humans!

After an epic 3 hour Spartan SGX session yesterday. The Spartan Westside crew and the fur kids smashed out a 14km trail run this morning. It's suppose to be summer, but we were hit with cold winds and heavy rain. No problem though because that is what being a Spartan is all about! Bring on the Spartan Super/Sprint combo a total of 21km and 45 obstacles! Aroo!

Only 2 weeks out until the Spartan Race Super/Sprint combo in Melbourne!

Today's Spartan SGX session:
5 x rounds of burpees to hill sprints, followed straight after by 2 hours of hiking up and down steep gradient hills!

Tomorrow, we'll be backing that up with a 14km trail run...Aroo!

[02/11/17]   ChewzFit Personal Training (Coaching)
Operating out of Goodlife Health Clubs Caroline Springs:
Mon to Thu 12pm-9pm; and
Fri 12pm-3pm

Spartan SGX Group Training:
Tue 8pm-9pm at Goodlife Caroline Springs
Sat 9am-10am outdoors in Taylor's Hill area

ChewzMT Massage Therapy Hillside Clinic:
Fri 4pm-8pm; and
Sat 12-4pm

If your interested in either personal, group training or massage therapy you can pm me or contact me on:
P: 0412 198 854
E: [email protected]; or [email protected]

Building better humans!

4 weeks and change until the Spartan Super/Sprint combo! The girls are putting in the hard yards in preparation for the big show!

Spartan SGX group training 8pm Tuesday nights at Goodlife Caroline Springs.

Building better humans! Aroo!

Client profile: Frank Wadi

Frank is a man on a mission! Frank contacted me 12 weeks ago and had a goal to lose 10kgs in 12 weeks. He trains with me 4 times a week and hardly ever misses a session. Under my coaching and nutritional guidance and his dedication and determination. He has lost a whopping 11.8kgs in 12 weeks! Congratulations and well done Frank! You are an inspiration and the reason why I do, what I do! Now, on to the next challenge! I'll have you running Spartan Races in no time!

I'm proud to announce the ChewzMT Massage Therapy grand opening Friday Jan 20. Normal operating hours are Fridays 4-8pm and Saturdays 12-4pm. However, I'm pretty flexible, so if these time are not suitable give me a call and we can work something out. Friday is already booked out, but times still available for Saturday 21!

For all booking enquiries you can PM or contact me on:
M: 0412 198 854
E: [email protected]

Holidays are over! Time to get cracking and prepare for the next Spartan Super/Sprint in Melbourne a little over 7 weeks away!

Small group training sessions run by a certified Spartan SGX Coach (official training of the Spartan Race) will get you ready to take on your first Spartan Race or just build a better you!

8pm Tuesdays at Goodlife Caroline Springs.

Come get your Spartan on! Aroo!

In addition to being a Personal Trainer and Coach. I'm also now a qualified Massage Therapist.

The ChewzMT Hillside clinic is coming along nicely. Still quite a bit to do, but on track to open mid Jan.

For all bookings and enquiries me PM or contact:

Winston Chew
Massage Therapy
m: 0412 198 854
e: [email protected]

I am proud to Introduce to you…

ChewzMT: Winston Chew – Massage Therapy

My practice will be located in the Caroline Springs/Hillside areas. There is a possibility of a mobile practice servicing the North West suburbs of Melbourne, but that is still to be confirmed. I will be taking appointments from mid January, 2017.

Contact me for more information or to book your appointment:
m: 0412 198 854
e: [email protected]

Specialising in:

Sports massage:
A form of treatment geared towards athletes or people that train regularly. It is used to help prevent injuries, prepare the body for athletic activity and maintain it in optimal condition, and to help recover from workouts and injuries.

Deep tissue massage:
Focusing on realigning the deeper layers of muscles. It is used for treating chronic aches and pains, posture correction and muscular dysfunction that causes discomfort, pain and limited range of movement.

Relaxation massage:
Using smooth, gliding strokes to help you relax. The treatment is performed at a slower pace and uses lighter pressure. It is designed to increase blood circulation, relieve tension, stress and improve general health and well-being.

Why get a massage?

Modern studies show that regular massage treatments can successfully treat a variety of disorders, including:
• Anxiety
• Arthritis
• Back or neck pain
• Soft tissue injuries
• Chronic pain
• Depression
• Headache
• High blood pressure
• Insomnia

Other benefits of regular massage treatments:
• Improve blood circulation
• Movement of lymphatic fluid
• Release of toxins
• Relief of tension
• Improve range of movement
• Enhance all bodily systems
• Mind/body Integration
• Reduction of stress
• Increase vitality

[12/04/16]   A few easy tips on how to keep those Christmas kilograms away...

1. Eat to satisfy your hunger and not just because it's there in front of you.

2. Keep your portion sizes the same as you would on other days.

3. Just because your friends and relatives are going back for their 2nd, 3rd or 4th helpings, it doesn't mean you have to.

4. You don't have to sample everything on the table. Just choose the foods you really enjoy.

5. Maintain your normal activity levels. Unless it's a scheduled rest/recovery period.


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