The Gym on King

🍎 You really are what you eat… well, sort of! 😏

Food is fuel. The choices we make most often can impact our energy, mood, strength and overall wellbeing.

That doesn’t mean you can never enjoy the sweet stuff, it’s all about balance. 🥦🥩🍫

Fuel your body with the good stuff, enjoy the treats, and remember: consistency beats perfection. 💪

RIDE FOR SICK KIDS 2026

This year, we've got something fun in the works...

AN ERG MARATHON!!

Yes, that's right, 42.2km on any erg 🫣

In teams, your target is 42.2km, one person working, while the rest of the team enjoys a break. Tag team until you cross the finish line.

Join our team here 👇https://support.ronaldmcdonaldhousennsw.org.au/join/GymonKing640

If you can't participate but want to donate, you can do that here 👇
https://support.ronaldmcdonaldhousennsw.org.au/fundraisers/GymonKing640

Every year, thousands of families with a seriously ill or injured child rely on Ronald McDonald House Northern NSW to keep them together when it matters most. So let's get behind them and show everyone what THE GYM ON KING community is all about.

Comment 🫶 below if you're in!

Ronald McDonald House Newcastle

Working hard but not seeing the results you want? One (or more) of these could be holding you back:

❌ Skipping strength training
❌ Not eating enough protein
❌ Changing your program every week
❌ Expecting results overnight
❌ Not getting enough sleep
❌ Being inconsistent with your workouts
❌ Relying on the scales instead of tracking overall progress

Remember, progress isn't about being perfect, it's about showing up consistently. Stick to the basics, trust the process, and give your body time to adapt.

Which one have you been guilty of? 👇 No judgement, we've all been there!

Big goals aren't achieved in one perfect day, they're built through small habits repeated consistently.

A habit tracker is a simple way to stay accountable and see your progress over time. Tick off the basics each day:
✔️ Workout
✔️ Hit your protein target
✔️ Drink enough water
✔️ Get 7–9 hours of sleep
✔️ Stretch or recover
✔️ Take a moment for yourself

Don't aim for perfection, aim for consistency. Every tick is a step closer to your goals.

What habits are you tracking this week? Let us know in the comments! 👇

I read an interesting report this week - HealthyLife Healthy Living Report 2026.

Something that stood out for me was that "37% of the average weekly food shop is spent on discretionary foods. While 89% of the nation agrees or strongly agrees their environment supports them to access healthy food, our food shopping habits show a different story".

Besides discretionary food being pretty tasty, why do you think this is? Let us know your thoughts below.

Check out our COMMUNITY wall 🫶

Comment below. Let us know your 'WHY'.

Your workout keeps working even after you've finished.

Unlike cardio alone, strength training increases the number of calories your body burns for hours after your session. This is called the afterburn effect, where your body uses extra energy to repair muscles, replenish energy stores, and recover.

Check out why lifting weights is one of the smartest ways to support fat loss, boost your metabolism, and build a stronger, healthier body.

Hit us with a 💪 if you lifted today.

HELP US CELEBRATE 🎉🥳

Sunday 26 July is our 3rd birthday and we're giving YOU the gifts!!

NEW MEMBERS:
Half Price Full Access 👉 Join on a 6 month membership & get your first 2 months at half price!!! Join on our website, use code GOK50, or see us in the gym.

CURRENT MEMBERS:
Spin the prize wheel, take home a gift! But it doesn't come easy... you'll have to do something for us first 🤭