Ultra Fit Derby

You don’t need to be in the gym for hours and hours

If you’ve only got 30 minutes to spare? Then we can build a pretty solid session that will have you in and out in that time!

There are so many training systems (ones I implement in my own training, too) that we can utilise to make sure you get as much our of your session as possible!

If you need help building out your sessions

Lisa is your online go to

and Sam .and.waffles is your in person go to!

Leave any questions below you want us to answer!

It’s dark. It’s cold. Your bed is warm.

But here’s the thing — winter doesn’t stop progress, it builds it ❄️

Every time you show up, even when it’s hard, you’re proving to yourself that you can do this, and that’s where the magic happens 💫

POV: your gym only has the best for the girlies 👀✨

From the moment you walk in, everything here is designed with you in mind.

Whether your goal is to build strength, move with confidence, or just feel good in your own skin, we’ve got you covered.

The kit, the community, the energy… all here to help you show up as your strongest self 💪

The yoga ball pike a movement that looks simple… until you actually try it 👀🔥

This one challenges your core, shoulders, and stability all at once. It’s not just about crunching your abs it’s about controlling your entire body from head to toe.

What’s happening here:
As you roll your hips up, your abs and hip flexors are working hard to lift and stabilise. Your shoulders and arms are keeping you steady while the ball moves underneath — meaning there’s no “resting phase” in this movement. Every second is tension.

Why it’s advanced:
Unlike regular planks or ab rollouts, the ball adds instability. That means your core has to work overtime to keep your spine aligned and your body balanced.

How to build up to it:
If you’re not quite ready for full pikes yet, start with:
- Plank holds on the ball (to build shoulder stability)
- Knee tucks (to get used to the rolling motion)
- Pike negatives (lift up slowly, lower with control)

So if you’ve been mastering planks and want to level up your core training, give this a go!

Struggle to reach the bar when you’re doing a lat pull down?

Sadly all machines were made for a *man* so often we need to make adaptations, especially if we’re on the shorter side!

But if you remove the weight pin and bring the bar closer to you, you can re-insert the pin and have the bar ready to start at your perfect height!

The more you know!

If you’re not already warming up for your upper days

This is a good place to start!

What’s the most rouge thing you listen to in the gym?

I’ll go first: Hannah Montana 👀

(p.s this trend is so hard to do with only commercial sounds hahah)