Body Fit Training Port Macquarie is a scientific high intensity group strength and conditioning stud
05/09/2026
This one’s for the Dads, Stepdads, Grandads, and every Fatherly Figure who shows up.
The ones who cheer loudest, lead by example, love their family hard and never miss a chance to get stronger.💪
Happy Father’s Day to all the men in our BFT family who train hard and love harder.
We hope you feel immensely loved and spoiled today!🩵
05/09/2026
YOUR WEEK AHEAD 🗓️
Week five. Halfway through the block and the sessions reflect it — here’s what’s coming.
Monday — Lower Body Strength
Paused deadlifts this week at the shin — the hardest position in the lift, held under full tension. Load drops to around 65-75% of your 5RM but don’t be fooled. Paused reps are a completely different challenge. No momentum, no stretch reflex — just you holding position and producing force from scratch.
Tuesday — Summit
A descending interval structure this week — longest effort first, shortest last. The goal isn’t to go harder as the sets shorten, it’s to become more efficient. If you can match your first interval output with less time available, your fitness is genuinely improving.
Wednesday — Upper Body HYPER
The Military Press gets pause work this week — two seconds held at chin height before completing the lift. Removes all momentum and forces you to produce force from a dead stop. Builds the kind of pressing strength that holds up under heavy loads.
Thursday — HIIT (MAS #3 — 110%)
MAS intensity steps up again this week to 110% of your individual number. The highest prescription yet. Five consecutive efforts, limited recovery, maximum output required every single time. This is where the conditioning work pays off.
Friday — Balanced
Mobility and stability this week with no skill development screen — just quality movement through the shoulders, hips and trunk. The session that keeps the body functioning well as the loads get heavier. Arrive tomorrow feeling prepared, not fatigued.
Saturday — Power
More volume than last week across the same contrast training format — controlled strength movement followed by an explosive one. DB RDL into double KB clean, Zercher Squat into box jump, shoulder press into push press. Maximum intent on every ballistic rep.
Building Strength…Stay the course. 💪
What a crackin’ day to end UNLOCKED!!☀️
Thank you to every one of our amazing members for bringing friends and the energy! Welcome to our new community members…we are so thrilled to have you on board…and we can’t wait to get to know you more and help you reach your goals!!💪
Missed out on UNLOCKED? 🤔That’s ok!😍Send us a message to find out about our new intro offer👇
We’ve got you!!
04/09/2026
DAY SIX - FINAL CHANCE - DEAL TIME - JOIN US and keep enjoying your training😍 Chat to a Coach in studio or send us a message
Grab your FREE class on the BFT Booking App💪
Comment UNLOCK or send us a DM to book your class for you🫵
Comment DEAL or send us a DM and we’ll get you set up to stay!!
See you at BFT Port Macquarie
215 Lake Road Port Macquarie
Text or call 0401 124 442
Miss Molly, what an absolute bright light and bundle of energy you have brought to the studio. You rolled in a few months ago and brought so much energy, joy, passion and vibrancy with you. And we have all appreciated the love you have shown to each and every one of us. 🥰
From all of us here, we will miss you dearly and wish you every success in your future. Thank you for the connections made and the lasting impact you’ve had on this space. 🩵
Join us in wishing Molly all the best in her next adventure👇
Molly Smallie
03/09/2026
DAY FIVE - DEAL TIME - JOIN US and keep enjoying your training😍 Chat to a Coach in studio or send us a message
Grab your FREE class on the BFT Booking App💪
Comment UNLOCK or send us a DM to book your class for you🫵
Comment DEAL or send us a DM and we’ll get you set up to stay!!
See you at BFT Port Macquarie
215 Lake Road Port Macquarie
Text or call 0401 124 442
02/09/2026
We know there’s plenty of blue in your cupboards!!
See you in your best and brightest blues all day tomorrow Fam🤩🩵
02/09/2026
DAY FOUR - TRAIN FOR FREE🥳
Grab your class on the BFT Booking App💪
Comment UNLOCK or send us a DM to book your class for you🫵
See you at BFT Port Macquarie
215 Lake Road Port Macquarie
Text or call 0401 124 442
| Monday | 5:30am - 7:30pm |
| Tuesday | 5:30am - 7:30pm |
| Wednesday | 5:30am - 7:30pm |
| Thursday | 5:30am - 7:30pm |
| Friday | 5:30am - 7:30pm |
| Saturday | 6am - 11am |