BAM Fitness

15/09/2026

Thank you to the ladies who came out today- tomorrow we will be doing the same version of class except the STANDING sequences instead of down on the floor - this one is great and gentle for shoulders and hips, but dont assume its not a challenge, you’ll still be sweating & your body will LOVE it.

This class is a one hour session.
It is a fusion of yoga sun salutations, beautiful choreographed flows, cardio/hiit, and dumbbell lifts.
It’s the best of all worlds and it’s perfectly timed to today’s top hits.
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SPOILER : This class theme is NEW BEGINNINGS-perfect for us all getting back into routine this fall.
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It is very low impact and all higher intensity movements have modifications. We start with the mod and build.
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You will need-
👣bare feet or jazz socks (shoes are ok but your feet will grow stronger barefoot)
💦water bottle
🗞️ a mat (bring a knee pad if your mat sucks)
💪🏻 2 matching dumbbells or kettlebells (2-5lbs for beginners, 5-8lbs for active exercisers)

Please RSVP to me- we have limited space!
I am new to instructing this Warrior Rhythm class so let’s practice together! 🏹💪🏻💕

14/09/2026

This class is a one hour session.
It is a fusion of yoga sun salutations, beautiful choreographed flows, cardio/hiit, and dumbbell lifts.
It’s the best of all worlds and it’s perfectly timed to today’s top hits.
-
SPOILER : This class theme is NEW BEGINNINGS-perfect for us all getting back into routine this fall.
-
It is very low impact and all higher intensity movements have modifications. We start with the mod and build.
-
You will need-
👣bare feet or jazz socks (shoes are ok but your feet will grow stronger barefoot)
💦water bottle
🗞️ a mat (bring a knee pad if your mat sucks)
💪🏻 2 matching dumbbells or kettlebells (2-5lbs for beginners, 5-8lbs for active exercisers)

Please RSVP to me- we have limited space!
I am new to instructing this Warrior Rhythm class so let’s practice together! 🏹💪🏻💕

09/09/2026

BAMBAM UPDATE & RAMBLINGS
I guess my gym selfie era is on pause.
NEW ERA : forgot to post anything bc im too busy actually doing fitness, coaching, and directing races.

While I watch everyone else posting perfectly posed gym pics and launching their fall programs- I am envious because I would also love to open my programs back up- however I’ve been over here in meetings, organizing cross-country races, helping schools and teachers pull off community events, coaching clients, learning and teaching classes, raising three kids who are all involved in completely different sports than I coach with or even do myself. And training for a 60km Ultramarathon at the end of the month. I need the reminder I can’t do it all, and that what I’m doing is beyond any of that… “worrying” about being behind.

I’m …yes…realizing my own privilege as I type this, am I even human!? Being able to do all this? I must be insane , or well more insane than normal let’s give thanks to caffeine. lol

In fact, I’ve been so focused on XC lately that I’ve spent more time with these antennas (pictured) and wires the past two weeks than I have with friends.

DEAD DIARY Self reminders :
I know how to train for endurance.
I’m the strength training and body recomp QUEEN💅
I know athletic performance.
I’m a little bit mean but it’s bc you need it if you’re going to take your health seriously.
I know what it takes to build fitness while having an actual life happening around you.

I’m not interested in pretending that fitness only counts when it looks good in a mirror- that was my entire foundation back in 2020. Need to get back to basics here.

Sometimes, being a coach means setting aside time for showing up to help and organize a bunch of kids so they can discover they can do hard things too.

-end ramblings

13/08/2026

Lunch Time Laugh 😄
Because training is hard enough already…
👉 www.CoachRay.nz

13/08/2026

Stay active or die early basically.
I will sugarcoat it for those of you clutching your pearls rn. So here’s the juice:

Temporary effort = temporary results.

Our foremothers have taught us to chase quick fixes… a 21 day fix, a 30 day cleanse, etc etc now our generation even came up with a 75 hard- which implies there is a 75 soft …. Umm how about Forever Moderate.?

You’re going to keep getting older. Your results you want will start to take longer and longer to achieve the more you sit still. Take a step- literally and just start- stepping more. Otherwise your inactivity will be the deciding factor of your health. Your body will decide for you. You’ll need surgery for shoulder pain vs just perhaps a chiropractor. You can’t pick up your grandkids or get down on the floor with them. Millenials I bet you watch loved ones struggle with this already…. If you want THOSE results then continue to do what they do and eat what they eat. If you want better for yourself, your kids, your kids kids- then break the cycle. Take a step, or 8000 😉. Get a gym membership. Hire a trainer - doesn’t have to be me. Hire a food coach - doesn’t have to me. Do it for you. And do it for good.
Ok back to MY VOICE. So I’ll see you in the gym, or in my app, or on the trails, or at the local the starting lines. All bad bi***es & bros are welcome here 🫶
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Opening 1:1 online and in gym the first week of school.
Opening Group the following week. Stay tuned for registration.

11/08/2026

Just checking

10/08/2026

Just so you know what you’re getting into with me when I start pitching programs and 1:1 in September.
We do NO BS. We do life hacks. we use AI for ZERO-excuse planning. We do “girrrrrrrl give me the tea” community chat. When you do what I say, minimum 75% compliance you will lose fat and you will gain a f**k ton of strength. PERIODT. Every other coach is also going to put you in a calorie deficit to lose fat- so quit hoping there’s a magic cure where you get to free feed yourself and lose fat. It doesn’t exist. if you want one who doesn’t f**k around and gets straight to the point I’m your girl.

OFF with your excuses.

05/08/2026

Don’t compare mine to yours