Welcome to Altern8 Training!
We are a St Ives based fitness training group that provides both indoor AND outdoor training, with the choice between group classes and flexible training sessions.
29/08/2026
🎉 MEMBER BINGO IS HERE! 🎉
From 31 August-25 September, we’re turning your training sessions into a game. 👀
Tick off challenges, spin for prizes, and blackout the whole card for a chance to win something BIGGER! 🏆
Some challenges will test you. Some will make you laugh. And some might just bring out your competitive side. 😏
Cards are ready at the gym from Monday 31st! Ask your trainer to grab yours!
Let the games begin. 💪🔥
The best training plan isn’t the most complicated one.
It’s the one you can stick to for years. 💪
As life gets busier, training smarter becomes more important. Strength, cardio, recovery, and consistency all matter.
Find a routine that fits your life and keep showing up.
Ready to get started? Check out our schedule on the Altern8 website and find a session that works for you. 👇
https://www.altern8training.com.au/schedules/
🎥 Movement Mastery | Episode 3: Banded Row 💪
If you sit at a desk all day, your shoulders and upper back can take a beating.
The banded row is a simple beginner-friendly exercise that helps strengthen your upper back, improve pulling strength, and support better posture.
Two cues to remember:
👉 Squeeze your shoulder blades together
👉 Drive your elbows back towards your pockets
Keep your chest tall, stay controlled, and let your back do the work.
At Altern8 Training in St Ives, we don't just get you through workouts. We teach you how to move better, get stronger, and feel more confident doing it.
Save this for your next workout and give it a try! 🔥
24/08/2026
Meet Ange 💛
Ange is feeling fitter, stronger and healthier than she has in over 10 years… and the results are showing. 💪
While weight loss has been part of her journey, what Ange is most proud of is the change in her habits, consistency and mindset.
When she first started, fitting in even one training session a week felt like a challenge.
Now? She’s actively planning her third session of the week. 🙌
With the support of a fun, flexible training environment at Altern8 Training in St Ives, Ange has built a routine she genuinely enjoys and looks forward to each week.
Her progress so far includes:
✨ Noticeable weight loss and improved fitness
🏋️♀️ Increased training frequency and consistency
💪 Improved strength and endurance
🧠 A completely different mindset around exercise
And honestly, that last one might be the biggest win.
Because when you build healthy habits that actually fit into your lifestyle, the results become a natural byproduct.
We’re so proud of you, Ange! ❤️
If you’re in St Ives, the North Shore or around Sydney and you’re looking for a supportive gym where you can build strength, improve your fitness and make exercise part of your routine, come see what Altern8 is all about.
📍 Altern8 Training, St Ives
💪 Personalised coaching
🔥 Strength & fitness training
🤝 A supportive community
You can say no… but the dumbbell is already in your hand. 😭
That’s what coaches are for, right? 😂
The people who make the most progress aren't the ones who never miss a workout.
They're the ones who keep coming back.
They get busy.
They get tired.
They miss sessions.
They have weeks where motivation is nowhere to be found.
The difference is they don't let one missed session become two weeks... or two months.
They've built training into their routine and, most importantly, they keep coming back.
That's what we're really trying to help people build at Altern8.
Not a perfect 8-week streak.
A habit that lasts for years.
Consistency isn't about never falling off. It's about getting back on.
🎥 Movement Mastery | Episode 3: Glute Bridge 🍑
Feeling glute bridges more in your lower back than your glutes? You might be lifting your hips too high.
The goal isn’t to get your hips as high as possible. It’s to get your glutes doing the work.
Try these 2 cues:
👉 1. Peel your spine
Gently tuck your tailbone and slowly peel your spine off the floor instead of arching through your lower back.
👉 2. Toes up, heels down
Lift your toes slightly and drive through your heels to help you connect with your glutes.
Then squeeze your glutes at the top for a second before lowering with control.
Small changes can make a BIG difference in how an exercise feels. 💪
Save this before your next leg session and give these cues a try. Let us know if you feel the difference!
There isn't one "perfect" type of exercise.
Your body needs different types of movement for different reasons.
🏃 Cardio helps your heart and fitness.
🏋️ Strength training helps your muscles, bones and confidence.
The sweet spot?
A combination of both.
The goal isn't to train like an athlete.
It's to stay strong, healthy and capable for the life you want to live.
👇 Which one are you currently doing more of?
13/08/2026
HOW TO BREATHE DURING HEAVY SQUATS 🫁🏋️♂️
One of the most overlooked parts of performing heavy squats is how you breathe.
For most exercises, you’re generally taught to inhale during the lowering phase and exhale during the lifting phase. And for many sets, that works perfectly.
But when you’re performing heavy compound movements, especially around 80%+ of your 1-rep max, breathing can play a bigger role in creating stability.
This is where the Valsalva manoeuvre comes in.
Think of it like you’re about to go underwater 🌊
1️⃣ Take a deep breath, expanding your abdomen and ribcage.
2️⃣ Brace your core as if you’re preparing to take a punch.
3️⃣ Hold that breath as you descend into the squat.
4️⃣ Maintain your brace as you drive back up.
5️⃣ Once you’re standing tall and stable, exhale.
6️⃣ Reset your breath and brace before the next rep.
Why does this work?
Holding your breath while bracing increases intra-abdominal pressure (IAP) and helps create greater stiffness through your trunk. This can improve spinal stability and help you maintain a strong position while producing force against a heavy load.
Research has shown that the Valsalva manoeuvre can increase trunk rigidity and help support force production during heavy resistance exercises.
It’s important to remember that this technique is primarily useful for short, heavy efforts. You wouldn’t necessarily use it for every exercise or every rep.
If you’re new to heavy lifting, practice your breathing and bracing technique with lighter weights first and build up gradually.
Better breathing = better bracing = a more stable squat. 💪
Save this for your next heavy leg day!
🎥 Movement Mastery | Episode 2: Switching On Your Core
One of the first things we teach new members at Altern8 is how to properly brace their core.
And honestly, most people have never been shown how to do it.
Your core isn't just about getting stronger or having visible abs. It's about creating stability so you can move, lift and train with more control.
In this video, we break down a simple way to understand and practise core bracing using two easy cues: "wee muscle" and "belt."
Simple cues, better movement. 💪
🎥 Watch the full video and give it a try at your next session.
💾 Save this for later and send it to someone who needs to learn how to brace properly!