Fitness is not a diet | not a phase | a lifestyle

It is what you do consistently that shapes your life| If it is important to you, then you will find a way!

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Group Training

Feeling overwhelmed every time you step into a gym? Or perhaps feeling intimidated by the gym equipment? Or you think you have hit a plateau? Why not try one of our group sessions?

Stay motivated and have fun while working out with like-minded people. You will laugh, you will sweat, you will work hard and you will be reaping the motivational and health benefits in no time. Classes are designed to get the heart rate up and improve your cardiovascular fitness, muscular endurance and muscular strength. No joining fees or lock-in contracts.

Note: All participants are required to bring a towel and water bottle to every class, and a positive attitude!

 

PUNCHFIT

(LADIES ONLY)

Develop core strength with boxing techniques and drills, a total body workout that helps to improve endurance, coordination and stamina. Boxing is also great for stress relief. Using focus pads, manshields and free standing punching bag, get ready to burn calories and get that heart rate pumping high whilst focusing on good technique. Suitable for everyone. All equipment is provided. Please bring your own boxing gloves if you prefer.

METAFIT HIIT TRAINING

(OPEN TO ALL)

Metafit is a high intensity workout including a series of body-weight exercises with interval style training. designed to keep your body burning calories long after your training session is complete. Designed by a former marine, this is a class you can be sure to push your limits in. Want to burn fat faster in just 30 mins? Then don’t wait any further! Try a Metafit class now! Led by a qualified coach, you will be on your way to a leaner and a stronger body. No heavy lifting. It is all body-weight training.

You need to work at a maximum intensity (HRMax above 90 per cent) during short work intervals to utilise the ATP-PC and lactic acid energy sources, and then having adequate rest through static and active recovery to replenish these energy sources for the greatest aerobic metabolism boost after the workout.

Join the fitness revolution today. Don’t limit your challenges. Suited to all fitness levels, you will see dramatic improvements in your muscle strength, endurance, weight loss and aerobic capacity. Child-friendly environment.

POWER ABS

(OPEN TO ALL)

A 15-minute workout that is designed to strengthen your lower back, hips, abdomen and pelvis to work together for better balance, posture and stability. Your core stabilizes your body, allowing you to move in any direction as well as having proper balance. It helps prevents falls and supports your body. If your core is weak, you’re more likely to slouch over, since it’s harder to keep yourself upright. That good posture is better for your spine, prevents and alleviates lower back pain, and allows you to breathe easier. So having a strong core is beneficial to everyone because it allows your body to function properly.

PRICING/LOCATION

Cost:
$15 casual
4-session pack for $50 – valid for 5 weeks (equates to $12.50 per session)

Location:
We currently run Metafit/PowerAbs session from 8.30am to 9.15am every Sunday at Casey Fields (as at Dec 2020).
Pls message us for more information.

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“It’s a good day to turn your life around”

Personal Training

 

Everyone is an individual with different needs, goals and fitness levels. We all have different genetics and cultural traits. With my knowledge and experience, you can expect an effective training plan that is tailored for you, be it for fat loss, general fitness or physique. In return, I expect 100% commitment and consistency from you. Your progress is tracked regularly, making sure you do not hit a plateau and you are consistently making good progress.

We also offer nutritional advice and motivational support needed to guide you towards a healthier lifestyle. Wherever you are, we are right behind you, cheering you on.

 

What to expect at your first personal training session?

Consultation/Assessment:

You will begin your Personal Training program with a fitness assessment, which will give me a measurement of your fitness level at the start of the program. I will work with you to set reasonable goals which helps us to establish a baseline that we can measure your progress against.

Fitness Assessment

Your current level of fitness is also important for me to know. For safety purposes, you are required to complete a short questionnaire known as Physical Activity Readiness Questionnaire (PAR-Q).

The PAR-Q helps me to determine if you are healthy enough to engage in exercise without the prior consent of your physician. We will also discuss your training history and nutrition needs.

 

Programs and costs

Personal Training 1 on 1 (45 min session)

Monthly Packages and Session Packs are avail - Message us for more information

 

What does it include?

  • Pre-screening and fitness assessment
  • Customised training plan to achieve your fitness and health goals
  • Nutrition tips and menu ideas
  • Facebook support – your trainer is accessible via FB/WhatsApp
  • Weekly check-in for progress tracking

 

Terms and conditions apply

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“It is not what we do once in a while that shapes our lives. It is what we do consistently”

Meet Rowy

It’s about incorporating fun in our life from all aspects: Fitness, Family and Food

16

Hi. I am Rowy. I am a Personal Trainer/Fitness Instructor with Fitness Australia and I am passionate about helping people, especially mums, achieve their fitness goals. Being fit does not necessarily mean the ability to fit into size-6 dresses or having chiselled abs. To me, it is more about feeling beautiful, confident, sexy, energetic and strong. It’s about feeling better, sleeping better and keeping up with the kids.

I have experienced first-hand the contrast of living life with and without a focus on health and fitness and always using the excuse “I’m too busy to exercise” as a way to procrastinate. Staying fit and healthy has definitely brought a big change in my life and I have maintained a positive outlook on life since. I stopped thinking about what could go wrong and started thinking of what could go right. I am now so much more confident, healthier and fitter than I have ever been. Nothing is going to stop me, and it does not matter how slowly I go, so long as I do not stop. Attitude is everything!

I know how super busy our life can be that we sometimes get too caught up in it, and as a result we tend to forget to look after our well-being. I am here to support and guide you through to be the best version of yourselves.

So what are you waiting for? Take that step to transform your body, your mindset, your nutrition and gain more self-confidence and healthy habits. It’s a good day to turn your life around.

My Life

I am a mum of two teenage boys and a 3-year-old girl (with a mind like a 12 year-old) and am based in Narre Warren, Victoria and have embarked on this fitness journey shortly before I conceived my little girl back in 2012.

I work as a Software Application Tester during the day. I feel that regular exercise lifts my mood and gives me the energy levels that I need as a working mum. I also believe that exercise should be fun, addictive and result-driven. I have since participated in several running events, a 6-week boot camp challenge, Tough Mudder and have also volunteered in community events such as OXFAM TrailWalker Australia and Cancer Council’s Relay for Life.

There is nothing more rewarding than giving back to the community and making a difference in people’s lives.

I have received my qualifications with nationally recognised certificates:

  • Certificate III in Fitness
  • Certificate IV in Fitness
  • PunchFit Instructor
  • First Aid
  • Working with Children Check

My Training

I love a workout that is quick and yet very effective.
Metafit has changed my body – I have become leaner and my V02max has improved alot. This is essential in my sports performance, especially in completing Crossfit WODs (or metcon). I also love a good strength session.
But most importantly, I love GYMNASTICS RINGS.

Training on gymnastic rings is the same kind of movements you performed effortlessly as a kid in the park – seamlessly transitioning from one bit of equipment to the next by swinging, pulling, pushing and rotating.
As well as strength training, gymnastic rings give you the added superpower of mobility and flexibility.

XFC Crossfit Comp

Masters League 2019

Masters League 2019

rings


“You can only grow when you push yourself out of the comfort zone”

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A collection of my articles, thoughts, FitMama newsletters, and inspiring links and articles by like-minded people!
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ZOOM HIIT is here!

Currently running via Zoom until #iso is over. Casual and session packs avail. DM me for details.

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2-1 Personal Training is here!

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“If it’s important to you, you will find a way. If not, you will find an excuse”

FAQ

How do I book a session?

Click on the icon below and you will be brought to the booking page. Alternatively, please call 0425 751 810.

 

Do you have a referral program for clients?

Absolutely! Each time you refer a friend who purchases a group session package or a personal training package, we will give you FITMAMA THANK-YOU goody bag and one free 45-min PT session.

 

Do I need fitness equipment of my own?

You do not need fitness equipment of any kind. We can give you an effective and safe workout with or without the use of equipment.

 

Is my trainer qualified and insured?

Yes, definitely. Rowy is certified through Fitness Australia and has liability insurance with JLT Sports. Copies of both her certifications and insurance are available upon request.

 

Payments

Packages must be paid in full prior to scheduling of sessions and is valid for 8 weeks from date of purchase. Payments can be made via direct deposit, credit card and PAYPAL.

 

Validity of session pack

A session pack is valid for 8 weeks from date of purchase.
This applies to both group and personal training session packs.

 

Cancellations and Rescheduling

To cancel or reschedule an appointment, please call 0425 751 810.

When a client schedules a session with us, a block of time is reserved specifically for that client. Time is valuable for both us and our clients. Therefore, 24-hour notice is required to cancel or reschedule a session.

Should a 24-hour cancellation or rescheduling notice not be given, that session will be deducted from the client’s package of purchased sessions.

As a courtesy to our clients and because we realize emergencies do occur, clients may cancel or reschedule a session up to 4 times per year outside the 24-hour cancellation and rescheduling policy by giving us a minimum 3-hour notice. If a client chooses to use this option and gives at least a 3-hour notice, that session will not be deducted from the client’s package of purchased sessions. However, a cancelled or rescheduled session will still be deducted from the client’s package of purchased sessions if less than a 3-hour notice is given in any case.

Similarly, this policy applies to our staff. Should a situation arise when we have to cancel or reschedule a session with a client, we will do our best to provide the client with 24-hour notice. If we cannot provide 24-hour notice, we will not deduct that session from the client’s package of purchased sessions.

 

No-Show Policy

Should a client fail to show up for a scheduled session without either cancelling or rescheduling, that session will be deducted from the client’s package of session.

 

Refunds

Sorry, there are no refunds.

Policies are subject to change at the discretion of FitMama. Any policy change will be posted on this website.


“You can feel sore tomorrow or you can feel sorry tomorrow”

Testimonials

Pui F
Mum of 2

I first started training with Rowy back in December 2015. My aim was to lose weight and get fit. Rowy has guided me on how to eat better and stay fit amidst my busy life as a working mum. She also encourages me to go beyond my limits and motivated me in such a way that I would respond well. At the same time, she is a warm and caring person. I enjoyed training with her and have now become a fitter, happier and confident mum.

Katharina A
Mum of 3

I just wanted to thank Rowy for her continuous encouragement and helping me towards achieving my fitness goals. I love pulling up sore the next couple of days after training with her. That's when I know she has worked me hard and I've had a good workout! I will take her advice when she says "listen to your body". A lesson learnt the hard way! She is an inspiration and I thank her for always pushing me to my limits.


“Sweat is just fat crying”

Get In Touch!

Please contact me using the form below or alternatively:

Mobile: 0425 751 810

Email: fitmamaau@gmail.com

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“When you feel like quitting, think about why you started”

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