Group Training

We offer High Intensity Interval Training (HIIT) sessions in Ipswich, QLD.  These programs are high intensity and short duration because the latest in research shows that HIIT training is very effective at improving fitness with a minimal amount of training required. HIIT has been shown to improve fitness quickly and efficiently, whilst keeping people interested and engaged. We compliment our HIIT sessions with running groups and aqua classes.

We cater to all levels of fitness, so that anyone can join in. We have members who are beginners through to athletes along with a wide range of abilities and ongoing injuries/medical conditions. We are able to tailor every session to suit every person who attends.

If you choose to train with us, it means you can be guaranteed of achieving your fitness goals. You can be assured of not wasting your time or money. If you choose to undertake regular training in combination with one of our nutrition programs you will give yourself the best chance of achieving some serious results.

So don’t waste any more time. Get in contact with us and come and try one of our sessions for FREE.

Timetable

Ipswich - various locations, check the class description

Monday

6.15-7.15pm: Boxing  (first Monday of the month is a fitness testing session)

Tuesday

4.30-5.15pm: HIIT

Wednesday

9.15-10.00am: HIIT
6.15- 6.45pm: Aqua

Thursday

5.00- 5.30am: Aqua
6.15-7.00pm: HIIT

Friday

5.00am: Running group
(Short run: 2km)

Saturday

6.30-7.15am: HIIT

Sunday

Online - via our Facebook group

NB Only available to those on the Unlimited Sessions plan

Monday

12.00-12.45pm: HIIT

Tuesday

9.00-9.45am:Lower Body

Wednesday

12.00-12.45pm: Abs & Stretch

Thursday

6.00-6.45am: Upper Body

Friday

4.30-5.15pm: HIIT

Saturday

6.00-6.45am: HIIT

Sunday

Equipment needed: water and a towel is a must and a mat is recommended (Kmart and Target sell them cheaply). We also do a lot of boxing so purchasing your own gloves is a great idea.

Location

Sutton Park

Riverheart Parklands

Ipswich State High School

Join Us

Payment Options: Direct debit or Eftpos (please no cash)

Special Offer: Sign up your partner to the same plan and they pay only $10 per week!

Single Session
$15
per class
  • Valid for any session of face-to-face Group Training
  • Face-to-face sessions only
  • Various locations in Ipswich, QLD
  • If attending Aqua you also need to purchase an Aqua class add-on
3 Sessions per Week
$20
per week
  • Attend up to 3 Group Training sessions per week
  • Face-to-face sessions only
  • FREE training singlet
  • Various locations in Ipswich, QLD
  • If attending Aqua you also need to purchase an Aqua class add-on

No fixed contract, cancel at any time.

Unlimited Sessions
$30
per week
  • Attend as many Group Training sessions per week as you like
  • Includes face-to-face AND online sessions
  • FREE training singlet and body composition analysis
  • Various locations in Ipswich, QLD
  • Aqua is included in the weekly price

No fixed contract, cancel at any time.

1. All prices are in Australian Dollars (AUD)
2. If you choose the 3 Session per Week or Unlimited Sessions option, your account will be charged the per week amount every week. There is no fixed contract, you can cancel at any time.

NOTE: We are a family friendly business. Children are more than welcome to attend our sessions and children over the age of 8 are able to train with us for free! Please note that parents are responsible for their own children and their safety AND ensuring their children are not in the way of other participants.

Tell Me More

Intensity is king! Our body only responds to stimulus and when we train, that stimulus is the intensity. If your weights are too light or your heart rate is too low, you simply will not achieve the results you’re after. After years of listening to people tell me about their lack of results, I am convinced one of the biggest issues was not training at the right intensity.

HIIT training ensures you will be working hard enough AND you don’t have to do a long session. Short and sweet – perfect for the busy person!

The research is also in on the benefits of HIIT. HIIT has been shown to improve fitness quickly and efficiently, whilst keeping people interested and engaged. Cardiovascular fitness offers protection against cardiovascular disease and every year, 33% of all deaths in Australia are due to cardiovascular disease. The latest research has also shown that the number 1 risk factor for all-cause mortality (i.e. all reasons for death) is a low cardiovascular disease. This makes HIIT a no-brainer.

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Free Group Training Session

Please download and print the below voucher and bring it along to your first session to get it absolutely FREE!

T&C: One free Group Training session per person per calendar year. Voucher must be forfeited at the session and is for single use only. The voucher cannot be used in conjunction with any other offer and cannot be redeemed for cash.
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Skinny Fat

Many of us keep an eye on our weight, but if we really want to be healthy, we should ditch the scales. Exercise physiologist Naomi Ferstera joined us to talk about the idea of ‘skinny fat’ and how despite a slim physique you could be doing more harm than good to your body. #9Today

Posted by TODAY on Thursday, March 8, 2018

Lower Body

A 30 minute class focused on improving lower body exercise technique and strength.

Upper Body

A 30 minute class focused on improving upper body exercise technique and strength.

Boxing

A 60 minute class focusing on boxing technique and fitness. This class is run intermittently throughout the year in 8 week blocks.

Body Composition Analysis

We now offer the latest in bioimpedance analysis for our clients in Ipswich, QLD. A bioimpedance analysis will estimate your body composition and is so helpful in monitoring your progress when you start a new way of eating or exercise plan.

Our Biompedance Scan will give you the following data within seconds of starting the test:

  • Body fat percentage, kilograms and individual ideal ranges
  • Lean tissue percentage and kilograms
  • BMI
  • Basal metabolic rate (BMR)
  • Water volume in litres, as a percentage and individual ideal range
  • Body Impedance (Z)

Benefits to Our Clients:  

  • Monitoring excessively high or low levels of Total Body Fat
  • Certainty of fat loss, not muscle loss
  • Verifying the effect of weight loss programs
  • Dietary and exercise recommendations based on results
  • Body composition monitoring in association with specific ageing and/or medical conditions
  • Investigating mysterious weight gain or loss associated with periodic bloating or dehydration

This test is non-invasive, takes around 15 minutes to perform and can be done onsite. As an exercise physiologist, I can interpret these results accurately and provide professional advice and recommendations on exercise programming, energy intake and the need for further investigations.

Online Timetable

Classes are held in our Online Group Training Facebook Group

Monday

12.00-12.45pm: HIIT

Tuesday

9.00-9.45am:Lower Body

Wednesday

12.00-12.45pm: Abs & Stretch

Thursday

6.00-6.45am: Upper Body

Friday

4.30-5.15pm: HIIT

Saturday

6.00-6.45am: HIIT

Sunday

Ipswich Timetable

Classes are held at various locations in Ipswich – check the class description

Monday

6.15-7.15pm: Boxing  (first Monday of the month is a fitness testing session)

Tuesday

4.30-5.15pm: HIIT

Wednesday

9.15-10.00am: HIIT
6.15- 6.45pm: Aqua

Thursday

5.00- 5.30am: Aqua
6.15-7.00pm: HIIT

Friday

5.00am: Running group
(Short run: 2km)

Saturday

6.30-7.15am: HIIT

Sunday

Abs & Stretch

A low impact class designed to improve abdominal strength and whole body range of motion. This is a class that can be done every day.

Running Group

We offer both Long Run (5km) and Short Run (2km) sessions, with everyone being given the running track at the start and then setting off at their own pace.

The Long Run is for experienced runners and is at Limestone Park (we meet near the netball courts). The Short Run is for anyone who is interested in learning to run through to experienced runners. For the Short Run, we meet at the Riverheart Parklands car park, which is accessed from Roseberry Parade, Woodend.

We do occasionally change courses, so please check the Facebook group prior to coming along to Running Group for the first time.

Aqua

Thinking this might be something your grandma would enjoy? Think again. These classes incorporate HIIT principles but without all the stress on your joints. Be ready to get your heart rate pumping in the pool! Aqua is held at Ipswich SHS swimming pool on Hunter St, Brassall and goes for 45 minutes.
NOTE: This class is an additional $5 for people who are not on unlimited classes plan.

HIIT

These classes are held at Sutton Park (Ipswich), run between 30 and 45 minutes and are designed to get your heart rate pumping. The classes include boxing, circuits, running/jogging/sprinting, body weight exercises and everything in between. They are fast and fun and ALWAYS catered to everyone’s individual fitness.

NUTRITION PROGRAMS

We also offer corporate discounts on our Eat Fat Get Fit Programs, which include: menus, recipes, eBooks, weekly online education, exercise programs and videos, online meetings with our dietitian and loads of support. We can tailor a package to suit your company and your budget.

HEALTH ASSESSMENTS

We can also undertake individual health assessments which include the measurement of blood pressure, waist circumference, resting heart rate and nutrition/exercises analysis which will provide us with an overall health status of your employees. We will then report this information back to you.

Pricing for individual health appraisals is based on the size of your company.

WELLNESS SEMINARS

I have been teaching and lecturing for over 10 years in the fitness industry and education is a core tenet of my business. I run Healthy Living workshops for my own clients and can provide similar workshops or presentations for your staff.

These short wellness programs can be delivered at your place of business and focus on the latest research with practical application for improving your staff health and productivity. Participants receive a copy of the workshop material and are given opportunities to apply principles to their own situations.

Seminars start at $300 for up to 45 minutes and include all the presentation information and a Q&A.

GROUP TRAINING

A corporate health and fitness program is an excellent way of improving job and employee satisfaction and reducing staff turnover. By retaining experienced staff and boosting their health and energy levels, you in turn increase the profitability of your company. Our experience has shown that corporate health and fitness programs:

If you are interested in corporate training, The Naomi Ferstera Group can come to your workplace, or somewhere mutually convenient, to undertake group training with your staff.  Our corporate fitness trainers will bring the equipment and their expertise; you just need to supply the participants. Group training prices start from $170 per session (for up to 12 participants).

SUPPORTING PERSONAL TRAINERS OF CLIENTS WITH CHRONIC ILLNESS

Australia is facing a chronic disease epidemic. Diabetes is the fastest growing chronic condition and cardiovascular disease (CVD) is the number one killer.  Diabetes and CVD place people at considerable risk for adverse outcomes during exercise and clients with chronic illness who are high risk, in accordance with the APSS, require referral to a GP or appropriate allied health professional.

“Registered Exercise Professionals may work with higher risk clientele (whose conditions are stabilised and managed) after making a written referral to and receiving documented guidance on the exercise program from the clients’ treating medical and/or allied health practitioner. Registered Exercise Professionals should refer to the nationally endorsed APSS to stratify client risk and determine appropriate exercise intensity for physical activities based on the client’s risk classification.”

As an exercise physiologist, I can work with your trainers who have clients with serious chronic illness to ensure adequate duty of care is maintained. The referral process between PTs and EPs reclassifies these conditions as “managed” and reduces litigation risk for both you and your trainers.

BODY COMPOSITION AND METABOLIC ANALYSIS

We can also provide body fat and metabolism testing services to your clients, either on request by clients or on an ongoing basis at your site.

Bioelectrical Impedance Analysis

Bioelectrical impedance analysis is a fast and efficient way to assess client’s body composition. We use the Maltron BF900 which provides us with accurate data on

The benefit to the client includes:

This test is non-invasive, takes around 15 minutes to perform and can be done onsite. As an exercise physiologist, I can interpret these results accurately and provide professional advice and recommendations on exercise programming, energy intake and the need for further investigations.

Indirect Caliometry

We are also taking expressions of interest for this gold standard metabolic assessment. Indirect caliometry is an effective and non-invasive way to accurately assess your client’s metabolic profile and identify dysfunction. This assessment provides insight into why weight loss may not be occurring and provides practitioners and clients with accurate data to improve their intervention. It can also be used to fine-tune both exercise and dietary programs to optimise results.

Indirect caliometry can be used to:

For more information about these assessments or to indicate an expression of interest in Indirect Caliometry, please contact us.

HEALTH AND NUTRITION WORKSHOPS

I have been teaching and lecturing for over 10 years in the fitness industry and education is a core tenet of my business. I run Healthy Living workshops for my own clients and have taught CEC courses for personal trainers and can provide similar services for your clients and PTs onsite.

Client Workshops

I have found that my clients are more likely to adhere to my intervention if they know why they are doing what they are doing. My client workshops have been hugely successful at increasing client adherence, success and satisfaction with our services.

I can provide workshops for your clients onsite covering topics such as low carb healthy fat nutrition, intermittent fasting, fitness as medicine or chronic disease management through lifestyle interventions; or I can tailor a workshop to suit a specific topic of interest. Presentations typically last for 45 minutes with a Q&A at the end for an additional 30-45 minutes; however, we can tailor the workshop length and the content to suit your clients and needs. Workshop participants receive a copy of the workshop material and are given opportunities to apply principles to their own situations.

PT Education Workshops

Due to the increasing number of Australians with chronic illness, I also run workshops for PTs covering:

If this is something that is of interest to you, we can offer corporate pricing for company-wide training or individual prices for trainers. This workshop will provide one CEC from the category of “In-House Training” with Fitness Australia.

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