3G Fitness – Get a Goal, Get a Programme, Get Going! 3G Fitness is a company owned and operated by business owner and fitness trainer John Growcott. Schools.
John is a Qualified Group Fitness Instructor and also a Skills Active approved Assessor who in 2010 won the New Zealand Fitness award for training. He has been involved in sport and the fitness industry for most of his life and his passion is to educate, promote and enhance healthy ongoing lifestyles for children and adults. John is also an experienced runner and multisport competitor. His running
05/07/2026
BUMS, ABs N’ THIGHS WORKOUT
Register a spot in my one-off class
TUESDAY 7TH July @ 6.30pm
Register by text @ 027 3359 488
Cost $14 or Concession card can be used
Strengthen and tone your lower body through this choreograph class of exercises to motivating music. Low impact body resistance exercises to work Legs, Bums and Tums. A variety of body resistance exercises. Ideal for all levels.
12/06/2026
Group Exercise/Personal Training/Sports Specific Training/Rehab/Woman's Health in Prebbleton
Spin Classes (45 minutes) Mondays 5.30pm + Tuesdays 6am
Boxing Class (45 minutes) Thursdays 5.30pm
Weight Circuit Classes (45 minutes) Tuesdays 5.30pm + Wednesdays 6.30pm + Saturdays 7am
SAM Classes (35 minutes) Wednesdays 6am
S=Strength, A=Athletic, M=Movement
Active Seniors Class (45 minutes) Mondays 9.30am
Yoga Class (55 minutes) Wednesdays 5.30pm, (55-minute class).
Prices for Group Exercise Classes
(Minimum age for Group Exercise Classes 14 years)
Casual Visit. Student & Gold Card $8, Adult $14
Concession Card 10 Classes. Student & Gold Card $72, Adult $126
Concession Card 20 Classes. Student & Gold Card $144, Adult $252
Prices for One on One or Small Group Personal Training
(Minimum age for Personal training 16 years)
All Casual Sessions. $80 per hour
One on One Permanent. $60 per hour
Small Group Permanent (Max 4 persons). $50 per hour
GRACE Protocol™: Rethinking Training for Midlife Women".
Midlife is a pivotal stage for women, and traditional training models don’t always address their unique needs. The GRACE Protocol™ is a new framework designed to support women in this life stage and beyond.
Free Consultation for 30 minutes
Programme $200 per month
Sports Specific Training
Students $20 for 30 minutes, $30 for per hour
Adults $40 for 30 minutes, $50 per hour
Rehab/Injury/Restricted Movement
$30 for 30 minutes, $50 per hour
Please text 027 3359488 to book as pot in a class or schedule a time for any of the other services above.
John Growcott
Personal Trainer, Group Exercise, Yoga Instructor
GRACE/Woman’s Health & Holistic Movement Coach
SOMA Practitioner (Self Osteo Myofascia)
SAM Senior Assessor Mentor (NZQA Fitness Qualifications)
Brain Based Training, Women’s Health, Neurosensory Training
Gait Analysis, Blood Chemistry
Rehab, Sports Injuries, Strapping for Sport,
Vibration Therapy, Roller Therapy, Hot and Cold Therapy
11/05/2026
JOINT MOBILITY
Joint mobility is important because it allows your joints to move freely, safely, and efficiently through their full range of motion. Good mobility supports everyday activities like walking, bending, reaching, lifting, and turning, while also improving athletic performance and reducing physical discomfort.
If you feel restricted in your movements then register for one of my two Joint Mobility sessions. I will teach you how to test and measure your joint mobility as well as mobilize your joints. In one session you will feel a difference in the way your joints move. No equipment, just movement using science-based evidence.
Here are the main benefits of joint mobility:
Improves movement quality
Mobile joints help the body move with better coordination, balance, and control.
Reduces stiffness and discomfort
Regular mobility work can ease tightness caused by sitting for long periods, repetitive movements, aging, or exercise.
Helps prevent injuries
When joints move properly, the body distributes force more evenly, reducing strain on muscles, tendons, and ligaments.
Supports strength and fitness
Better mobility allows deeper squats, smoother lifting mechanics, improved posture, and more effective exercise technique.
Enhances posture and alignment
Mobility in the hips, spine, shoulders, and ankles helps maintain healthy posture and reduces compensations.
Promotes circulation and joint health
Movement increases blood flow and helps nourish cartilage and surrounding tissues.
Supports healthy aging
Maintaining mobility can preserve independence, balance, and physical confidence over time.
Mobility differs from flexibility:
Flexibility is how far a muscle can stretch.
Mobility is how well a joint moves with strength and control.
Register for one of my Joint Mobility sessions.
Monday 18th and 25th May. 6.30pm-7.15pm.
Mobility session $10 per person. Payment must be made to secure your registration. (No refunds if you cancel)
Numbers are limited. To register text 027 3359488, your name and the Monday you would like to register for.