GYM & FITNESS STUDIO
MON & TUE
6:00am ― 8:00pm
TUE & THURS
6:00am ― 6:00pm
FRIDAY
6:00am ― 2:00pm
SATURDAY
8:00am ― 12:00pm
MOTIVATION
is what gets you started.
- JIM ROHN
HABIT
is what keeps you going.
OPENING TIMES
We all know that being physically active and eating a healthy diet will improve our health and keep us in shape. Some of us are already fairly active - but can't find the motivation to change our routine or try to increase or improve on what we are doing. It's difficult trying to navigate these changes all alone and sometimes all you need is some professional input to get you going! Trench Health and Fitness have a team of caring professionals, who will listen to you, assess what it is you want to achieve, help to get you started and walk the journey with you. We align your plan with yours, not anybody else, before long you will start to see the results you're looking for. Trench Health and Fitness offers a wide range of services, including a number of wellness, fitness, nutrition and performance solutions. If you want to know more about how your body works and how best to achieve health and sporting goals, we have a comprehensive range of tests available with one right just for you. Our staff are experts so you can relax knowing you're in safe hands. At Trench Health and Fitness, we plan to keep you accountable to your health and wellness goals, whilst learning along the way. Whether that is to lose weight, tone up, de-stress or just have more energy - talk to us. We will guide you through an existing health and wellness program or create a tailored program just for you.
GYM TIMETABLE
Monday | Tuesday | Wednesday | Thursday | Friday | Saturday |
|---|---|---|---|---|---|
Gym Members Access Time
6:00am - 8:00pm | Gym Members Access Time
6:00am - 6:00pm | Gym Members Access Time
6:00am - 8:00pm | Gym Members Access Time
6:00am - 6:00pm | Gym Members Access Time
6:00am - 2:00pm | Gym Members Access Time
8:00am - 12:00pm |
Personal Training and Gym Members
7:00am - 5:00am | Gym Members
6:00am - 6:50am | Personal Training and Gym Members
7:00am - 5:00am | Gym Members
6:00am - 6:50am | Personal Training and Gym Members
7:00am - 5:00am | Personal Training Clients
9:00am - 11:30am |
Advanced Circuit 6:00am - 6:50am | Building Bones #1
8:00am - 8:50am | Advanced Circuit 6:00am - 6:50am | Building Bones #1
8:00am - 8:50am | Advanced Circuit 6:00am - 6:50am | Building Bones Combo
8:00am - 8:50am |
Building Bones #2 9:00am - 9:50am | Building Bones #2 9:00am - 9:50am | ||||
Ladies Circuit 10:00am - 10:50am | Ladies Circuit 10:00am - 10:50am | Ladies Circuit 9:30am - 10:20am | |||
Building Bones #3
5:00pm - 5:50pm | Building Bones #3
5:00pm - 5:50pm | ||||
Mixed Circuit
6:00pm - 6:50pm | Mixed Circuit
6:00pm - 6:50pm |
GYM
MEMBERS
PT & GYM MEMBERS
MORNING
CLASSES
EVENING
CLASSES
Important Gym Notes: Change rooms are available. Please use hand sanitiser/sterile surface spray provided through the gym. Please bring a large towel to each session. This is a requirement for entry into the gym.
GYM & CIRCUIT MEMBERSHIPS
GYM MEMBERSHIP TYPES
Trench Health has a range of Membership options available, from a straight Gym only membership where you have a program written specifically for you which then allows you to enjoy all the equipment at hand, or to a Circuit or Building Bones membership that includes specialised group classes. Membership prices are indicated below.
TRENCH HEALTH CIRCUIT CLASSES
Trench Health has a wide range of exercise classes that run daily at the fitness studio in Shenton Park. When you sign up for a Circuit/Building Bones membership - you can select to sign up to attend 1, 2, or unlimited classes per week. If you work away or can't commit to regular attendance, we offer a casual price also. Our classes offer flexibility and will cater for beginners right through to challenging those that have a good fitness base. Our experienced class instructors have tertiary qualifications and can work with participants who have acute or chronic conditions. You also may be entitled to Private Health Rebates for both gym and circuit class memberships.
MIXED CIRCUIT:
6am ( Mon,Wed, Fri ) & 6pm
( Mon, Wed ) Classes -
A medium to high intensity class that incorporates cardiovascular and resistance exercises to have you sweating up a storm and getting the rush of post workout endorphins.
LADIES CIRCUIT:
10am (Tue, Thu) & 9.30am (Fri) Classes -
A medium intensity class that provides a whole body workout and improves cardiovascular fitness
BUILDING BONES:
5pm (Mon,Wed) 8am (Tue, Thu, Sat) & 9am (Tue, Thu) Classes -
A low impact class targeting older adults or people who are at risk or have been diagnosed with Osteoporosis. Expect some fun as you socialise and workout at the same time. Instructors will give those with joint or muscle restrictions suitable alternative exercises when necessary.
MEMBERSHIP PRICING & PAYMENT FORMS
Gym Memberships & Casual Attendance
GYM MEMBERS - fortnightly payment of $28.50 (deducted automatically)
CASUAL ATTENDANCE - $25 per session
Membership forms:
Circuit and Building Bones Memberships
ONE FREE TRIAL SESSION - $0.00
1 CLASS/WEEK - $20 per session
(fortnightly payment of $40 deducted automatically)
2 CLASSES/WEEK - $15 per session
(fortnightly payment of $60 deducted automatically)
UNLIMITED CLASSES/WEEK
(fortnightly payment of $70 deducted automatically). This being our most cost effective membership.
PERSONAL TRAINING
Personal Training means RESULTS!
Having a Personal Trainer to guide, motivate and instruct you about exercise and training is proven to be more effective than working out alone. The majority of people who see results in the gym have or have had some one - on - one Personal Training. Having an expert who can answer your training, nutrition and lifestyle questions is an added bonus!
How will our Exercise Physiologist Trainers get you results? Our trainers provide you with a complete fitness appraisal before commencing any program, which includes medical screening, blood pressure, body fat measurement, body measurements, and fitness testing. This also includes an in-depth discussion on your goals and expectations to ensure that both you and your trainer are held accountable to each other to maximise your results. Your trainer will then develop a personalised program around your specific goals, together with on-going appraisals, this will allow us to monitor and show you your progress over time.
Why are our personal trainers different to any other trainer? Here at Trench Health and Fitness we love our staff and we spend a lot of time nurturing them, to ensure that each training session is of the highest level. All our trainers are Tertiary (4 Year University degree) qualified, experienced, and passionate about their own health and fitness. Our trainers are about helping others achieve their goals. At Trench Health you can be sure that you are always going to be educated in all aspects of health and fitness, as well as exercising in a safe, fun, and effective way. You will never complete the exact same session twice.
PERSONAL TRAINING PRICING & PAYMENT FORMS
One-On-One Personal Training Sessions
The pricing for one-on-one personal training is show in this table.
You can choose 30 minute or 60 minute sessions, or choose to pay as you go.
To save some money, buy a block of 10 sessions or to save even more, a block of 20 sessions.
Duration | Cost |
|---|---|
60 Minutes - 20 Pack | $1755 |
60 Minutes - 10 Pack | $935 |
60 Minutes - Single Session | $99 |
30 Minutes - 20 Pack | $1095 |
30 Minutes - 10 Pack | $600 |
30 Minutes - Single Session | $65 |
BUILDING BONES PROGRAM
Building Bones classes are designed to help those who are at risk of suffering from Osteoporosis or are already affected by it. The exercise and education classes cover all areas of Osteoporosis care.
OSTEOPOROSIS is described as a condition where the bones become weak and brittle.
New bone creation doesn't keep up with old bone removal. Regular exercise reduces the rate of bone loss and conserves bone tissue, lowering the risk of fractures.
Building Bones Instructors
The program is run by our Exercise Physiologists who have experience in injury prevention and who are keen to see you get the most out of the program.
Who can participate in the Building Bones classes? It is open to both men and women who want to prevent or treat the effects of Osteoporosis. Because of the success of the Building Bones Program, we have become an endorsed provider of Osteoporosis treatment and prevention by the Arthritis Foundation of Western Australia.
What should I bring to the classes? - Comfortable shoes for exercising in (eg. sand-shoes/sneakers) - Loose fitting and comfortable clothing - Water bottle (especially during summer) - Sweat towel
Benefits of the program Exercise is one of the key methods for maintaining strong and healthy bones. Some forms of exercise are more effective than others, so participants are guided through the most appropriate types of exercises and are taught correct techniques. Individuals can have exercise programs tailored to their condition. The educational component covers a variety of topics and includes the role of resistance training in improving bone strength and mass, appropriate nutrition, calcium intake, the role of hormones and HRT, fall prevention and achieving improved balance, mobility and posture. Other benefits also come from building friendships. The program can provide mutual support and encouragement, as they understand what it is like living with Osteoporosis. On site, we have the Nourish cafe - where class mates often enjoy a cup of tea or coffee and chat after the class.
Healthy Bones Tips Calcium and vitamin D are two key elements in building and maintaining strong bones. The amount of calcium contained in different foods varies, so choosing foods higher in calcium is important. Dairy is a great source of calcium and also a good source of protein and other nutrients important for your bones. 3 serves of dairy a day will provide you with your recommended dietary intake of calcium. Other great sources of calcium include: - Tinned fish - Almonds - Tofu (calcium set) - Soy beans (boiled) - Oranges - Strawberries Vitamin D is essential for bones as it helps with the absorption of calcium from foods, however foods in general provide little vitamin D.
