F45 Training Gladstone

✨ MEMBER SPOTLIGHT - SUNSHINE HAGE✨

From 95kg to 67kg… but there is SO much more to this journey than the number on the scales. ❤️💙

She first walked through our doors for a 7-day trial back in October 2024, loved it, became a member and has been a regular face in our 5am crew ever since. 🥰

And when we say regular, we mean it! 😂

Most mornings you’ll find her training hard, smiling and usually having a giggle with her gym bestie Claire over an inside joke. 🤣

When she first started, lunges were a struggle, high-impact exercises weren’t an option and lower back pain made a lot of movements difficult.

So she modified. She worked at them. She got stronger.

Now? She’s not only lunging all the way down for knee taps — she’s doing them with dumbbells in each hand. 💪🔥

When we asked her biggest tip for staying consistent, we loved her answer:

“Always remember why you started.”

She also said, “I am the only person who is accountable for my happiness. So if I want change, then I need to get off my bum and work for it.”

And that’s exactly what she’s done. ❤️

Watching the confidence, fitness and strength grow alongside the physical changes has been pretty special and we absolutely love having that smiling face as part of our F45 family every morning.

95kg ➡️ 67kg. Stronger. Fitter. More confident. And still showing up.

We are so bloody proud of you! 🥹❤️💙

🔥THE NEXT F45 CHALLENGE IS COMING 🔥

45 days. One goal. Your track. 👊

Our next F45 Challenge kicks off October 5 and runs through to November 18 and this one is all about choosing the goal that matters most to YOU.

Maybe you want to get stronger.
Maybe you want to change your body composition and feel your best.
Or maybe you’re ready to push yourself and see what you’re capable of.

This Challenge, you’ll choose your track:
💛 ATHLETE — Build Strength
💙 LEAN — Improve Body Composition
🩷 POWER — Boost Performance

You’ll still train alongside everyone else in the studio, but your chosen track will help shape your goals, coaching, benchmarks, nutrition focus and how we measure your progress across the 45 days.

And as always, you won’t be doing it alone. 🙌

Expect body scans, goal setting, benchmarks, nutrition support, accountability, coaching and a whole studio of people working towards something alongside you.

Whether this will be your first Challenge or you’ve done plenty before, start thinking about this:

👇 What do YOU want to achieve in 45 days?
Swipe through to check out the three tracks and tell us below…
💛 ATHLETE, 💙 LEAN or 🩷 POWER?

📅 OCTOBER 5 – NOVEMBER 18

More Challenge details + registrations coming very soon! 👀🔥

🎉💙 1000 CLASSES FOR BRONTE! 💙🎉

This one is pretty special. 🥹
Bronte first walked through the doors of F45 Gladstone back in January 2018.

At the time, she was a stay-at-home mum with two little boys, a FIFO husband and no family close by. Life was a lot and she was struggling. She saw a Facebook ad for one of our challenges and decided, very nervously, to sign herself up.

She simply wanted something that was for her — somewhere she could train, feel good and still bring her boys along with her.

Fast forward almost nine years… and today Bronte completed her 1,000TH F45 CLASS. 🥹👏

And I think what makes this milestone so special is everything those 1,000 classes represent.

They’ve been there through so many different seasons of her life. Her boys have grown up around the studio, coming along with Mum, playing and making their own friends while she trained. She’s met countless people, built friendships and watched other members grow and reach milestones of their own.

There have been little breaks along the way — because that’s life — but she has always come back.

Bronte said something that I absolutely loved:
“If you had told me in 2018 I would be celebrating 1000 classes one day, I would not have believed you. I had never stuck to anything for very long before.”

And yet here we are. ❤️

What started as a mum who just needed to do something for herself has become something she now couldn’t imagine her life without.

She makes exercise a priority not only because of how it makes her feel mentally and physically, but because she wants her boys to grow up seeing that looking after yourself matters too.

And THAT is something worth celebrating.
Bronte, congratulations on 1,000 classes. 🥳

Thank you for choosing F45 Gladstone all those years ago and for continuing to choose us through every season since. We’re incredibly lucky to have you as part of our community and it has been pretty special watching you reach this one.

Your personalised 1000 Class YETI is very, very well earned. 🏆💙

Here’s to the next 1,000… although maybe enjoy this one first. 😂🥂

Congratulations Bronte! 1,000 DONE! 🎈🎈🎈

💙 COME & SAY HI THIS SATURDAY! 💙

We’re excited to be heading along to the Safe & Well CQ Health & Wellbeing Expo this Saturday!

If you’ve ever been curious about F45, wondered what our classes are actually like, or have been thinking about getting back into training but aren’t quite sure where to start — come down and have a chat with us! 👋

There’s absolutely no pressure and you definitely don’t need to already be “fit” to start F45. We can answer your questions, explain how our training works and help you figure out whether F45 might be a good fit for you.

We’ll also have some fun challenges, giveaways and prizes happening at our stall, so make sure you stop by! 👀🎁💪

📅 Saturday 29th August
⏰ 9am – 12noon
📍 Philip Street Communities & Families Precinct

The Expo has loads happening throughout the morning for the whole family, so grab a friend, bring the kids and come check it out.
And if you spot the F45 Gladstone crew… come say hello! ❤️💙

THIS SATURDAY…WE’RE DITCHING THE GYM GEAR🕺

That’s right... for one day only, leave the activewear at home and rock up in ANYTHING BUT GYM WEAR! 🤠🦸‍♀️👩‍🍳🤵🦄

Need some inspiration? Come dressed as:
😴 Pyjamas
👷 Hi-vis/work uniform
👰 Wedding attire
🦸 Superhero
🐄 Onesie
🤠 Cowboy/Cowgirl
👵 Grandma/Grandpa
🎅 Christmas outfit
..or surprise us with something completely random! 😂

It’s also the FINAL weekend of our 6 Week Locked In Accountability Games, so we’re finishing with a super fun Locked In Challenge Workout that’s guaranteed to have plenty of laughs, a little friendly competition and maybe even a few questionable outfit choices. 😅

Everyone is welcome to join in, whether you’ve been doing the games or not!

⚠️ Make sure you book your spot early! Saturdays almost always end up with a waitlist, so don’t leave it until the last minute.

And for everyone in the Locked In Games... you’ve still got a few days left to rack up those final points! 👊

🏆 Which team will come out on top...
📺 And who will be taking home a flat screen TV each?

There’s only one way to find out...
See you Saturday! 🎉

Celebrating Tahlia 💙

Some people walk through our doors for a challenge... and end up finding something that changes their life.

That’s exactly what happened with Tahlia.
She joined us for our October Challenge last year and she hasn’t looked back since.

She shows up week after week, gives every session her best, loves a laugh, never says no to a little dance and has become such a valued part of our F45 family. (Although if you’ve ever seen her facial expressions during a workout, you might think she’s questioning all of her life choices! 😂)

Her physical transformation has been incredible, but it’s what has happened on the inside that makes me even prouder.

When I asked Tahlia what she’d tell the girl in her “before” photo, her answer was:
“Just keep doing what you’re doing. It will be worth it.” ❤️

And when I asked what she was most proud of, she said:
“I’m definitely the most proud of my consistency. Gym has just become a non-negotiable part of my day and getting 5–6 sessions in a week is just what I do and I love it.”

That right there is the secret.

Not perfection. Not motivation. Just consistency.

Tahlia, thank you for trusting the process, for bringing your fun personality into the studio every day and for showing everyone what can happen when you simply keep turning up.

We are so incredibly proud of you and feel so lucky to have watched your journey unfold.

Here’s to everything you’ve already achieved... and everything that’s still to come. 💙🔥

💥NEW PHASE.NEW CHALLENGES.SAME EPIC TEAM💥

Peak Phase Series 3 is here and it’s bringing the 🔥

❤️ Monday – Redline
💪 Tuesday – Maximus
⚡ Wednesday – Triple Threat
🏔 Thursday – Pinnacle
🦘 Friday – Down Under (Brand NEW workout! 👀)
🛡 Saturday – Spartan

Every day brings a different challenge, so whether you love lifting heavy, chasing PBs or getting your sweat on, there’s something for everyone.

Who’s ready to take on Peak Phase? 🙌 Let us know which workout you’re most excited for! 👇