Shift Mind & Body

💥 Each week we are challenging the Perform team to pick 1/6 different HARD challenges to complete!

💥 Every 2 weeks well have a new set of options to choose from that may, or may not get more and more challenging as we weeks go on 😏😏

💥These challenges ARE MEANT TO BE HARD!! They are meant to feel inconvenient to your routine/ lifestyle, hard to stick to or complete, make you dig deep not just physically, but mentally!!

Why you may ask… 🤔

Doing hard things isn’t possible!

The sooner you realise this, the sooner your life will level up in so many different ways.
After 10 weeks of challenging yourself to get out and do hard things, a lot of other hard things you face in life won’t seem so daunting!

✔️ you won’t second think that walk, even if it’s raining or cold outside

✔️you will sign up to that Hyrox comp, or 21km run at the end of the year etc

✔️ you will have that tough conversation you’ve been wanting to have with your boss, partner or mate.

✔️ you will book into Wednesday classes and realise you can actually do them! 💪🏻💪🏻

‼️ NON CHALLENGE MEMBERS‼️

You can 100000x join in, we’d live to have ya apart of the pain 🫠🫠 comment below if that’s you!

You must post your evidence in the comments below. Please make sure you’re posting in the comments of the first photo when you have to submit multiple entries!

February already 🤔😅 how?!?

💥This week we will be closed Friday 6th on Waitangi Day

💥SHIFT VS SHRED COMP
After a chitchat with Jess we have decided the first Friday of each month will be a lot more suited for us to align with our programming. Kicking off on the 13th of Feb! This session will run as a normal class across the day! For those keen to take on the challenge, you can record your results and those not so keen, you can complete the session without recording your result 🙂
• To keep things FUN & SOCIAL, (and seeing as neither of us have a Friday arvo session) we will alternate between studios hosting a Friday evening session on that Friday each month open for all members to attend (from both shift & Shred)

💥Challenge 1 is about to roll in!!
We are finalising a few more detz here are will release all info you need! For now, save the date!! 13th of Feb 2026

And that’s a wrap on 2025!

What a year it’s been, and what a way to finish it. Our final session of the year was a goodie, and we’re pretty sure anyone who was there would agree that we went out with a bang 💥🥵

To our amazing members - you guys are the heart of our community. Your energy, commitment, laughs, sweat and support for one another are what make the studio such an epic place to be, and we are so grateful for each and every one of you 🫶🏽

And to everyone who visited town and dropped in for a session or two over the course of the year, thank you for being part of things while you were here. We hope you loved training with us as much as we loved having you!

Thanks so much for a stellar 2025! Enjoy a well-earned break, celebrate well, and we’ll see you in the new year ready to chase new challenges, set new goals, and smash 2026 out of the park 💪✨

🤍 Team Shift x

YOU’VE GOT 24 HOURS, what are you waiting for?!

Until 8pm tomorrow night, we’re offering discounted packages for new or returning members to join us for The Final Shred
AND
you can train with us for the rest of this week for free!

Get amongst team - follow the instructions on slide 5 to lock in your spot, or drop us a DM to get signed up 🔥

How good is daylight saving - these longer days seem to be making for busier nights! 🌤️
Last Wednesday nights class was absolutely pumping and we love to see it! ⚡️
A gentle reminder to please make sure you’re booking in to your classes so we don’t end up over capacity 💪🏽

SUMMER SHRED 2025 | THE ENERGY BALANCE

Locking in. Smashing the last of 2025. Let’s do it.

With our Momentum70 challenge wrapping up this week we’ve already got members setting their sights on the final challenge for 2025 - loving the enthusiasm team!

Our Summer Shred challenge will be running for eight weeks and carrying us pretty much through until Christmas.

This year’s challenge theme is all about our batteries - more info on this coming at you next week🔋🪫

Open to both members and non-members, with specific challenge packages available.

Let’s get ready to lock in and finish the year on a high 🙌🏽

T-4 days until our Blue September fundraiser!
And the 739 burpee challenge just got a little spicier…

Because our goal is to raise as much money as possible, we thought what better way to do that than through a bit of extra suffering!

So bring your wallets - it’s time to start planning who you think would look good doing some burpees in a tutu, or who you’d like to see in the hurt locker smashing out burpees in a weight vest 😮‍💨

And if you’re not keen to do any burpees, this is a great chance to get involved and still be able to get behind a good cause! So don’t feel like you have to be burpee-ing to come down and be amongst things on Friday.

Can’t make it? Shoot your donation through to our page and send us a DM of who’s on your hit list and we’ll be sure to dish out the (not so) goods on your behalf!

See you Friday!

It’s nearly DELOAD WEEK! 🤸🏽‍♀️

With testing week for our Momentum70 Challenge just around the corner, it’s time to start planning for next week’s deload. This lighter training phase is key to giving both your body and your mind the chance to recharge - so you’ll be rested, recovered, and ready to perform at your best 🏋️‍♂️

Why do we have a deload week?
▪️To give our bodies a chance to rest - it’s been a big eight weeks of training, and we want to make sure we’ve had ample time for recovery before we try and really push ourselves in final testing.
▪️And it’s not just physical - taking a mental break to recharge can fuel the want to get back into training and enable you to really push for those PBs
▪️Adaptation - we need to give our muscles time to adapt (grow) to the additional stress (activity) we’ve been putting on them over the last eight weeks

What should your deload week look like?
It’s definitely not about stopping training altogether, it’s about pulling back - lighter weights, lower intensity, really slowing down and focusing on technique and form.
Out of the gym, it’s important to remember to still hydrate and fuel adequately. Don’t fall into the trap of eating less because you’re training less, or not drinking as much water because you’re not doing as much sweating. In order to properly recover and for your body to repair itself, you need sufficient fuel in the tank💧🍌

In summary:
▫️Take it easy - drop the weights, the intensity, and slow down
▫️Prioritise recovery - good sleep, good fuel, good hydration
▫️Listen to your body - it’s a good time to check in with yourself about how you’re feeling
Think of it as hitting the big old reset button, so you can come back fresh and ready to smash it💥

GO-TO: pre-training snack

Coach Kellie has got a new found snack on rotation, and it’s one for the cottage cheese lovers!
Mix cottage cheese with sweetcorn relish, and have with rice crackers or veggie sticks 🥕 🥦
Great for a snack with a bit of a protein punch!