Coaching at 5EW

What does each session consist of?

Whether you’re doing private personal training (1:1 PT) or joining our small group semi private sessions (SPT), both PT options include:

  • 3-4x workout blocks within each session. Your coach will provide explanations and demonstrations as you need..
  • Tracking your sets, reps, and weight via the Fifth Element Wellness App (if you still need this please email: support@5ew.com.au and request an invitation)
  • A cool down. Depending on time, this may be partially or entirely led by your coach.

NOTE: It’s ideal that you arrive warmed up to your coaching session. Please allow 10 mins to do so before your session.

What should I expect from my first few sessions?

Because everything is new it may feel like a bit of a whirlwind, and that’s okay. Think about your first couple of sessions as somewhat of an orientation.

Depending on your fitness experience, it may take you a little while to get familiar with the flow of a PT session; to get comfortable in your interactions with your coach; to learn where equipment belongs; and to get used to using the app.

It’s completely normal you feel like you’re still finding your feet—within just a few sessions you’ll start to settle in.

What does best practice look like?

  1. Arrive 5-10 mins early and start your own warm up or stretches.
  2. As often as possible, attend the same session time each week
  3. Book sessions in advance
  4. Give 12 hours notice to reception via phone or email if you cannot attend a booked session. Do note that we have a strict 12 hour cancellation policy.

What do I need to use the App for?

We use the 5th Element Wellness App for a range things related to coaching:

Using the App during your coaching session:

  • track the weight and reps you use for each set of exercises
  • use the countdown timer for rest periods.

Outside your coaching session:

  • complete and track your other workout days
  • track the health metrics that are important to you
  • get nutrition coaching and holistic lifestyle habit support (if you’ve enrolled in this additional service).

We also occasionally make announcements via our app and there are a bunch of other features that you can explore. Jump in and take a look around!

Do note, you need an invitation to get access to our app – so if you haven’t received this, please let us know by emailing: support@5ew.com.au

Do I have to attend the same coaching time slot/day each week?

No, this isn’t a requirement. But we know routine is a huge component of being consistent, so we suggest settling into regular time slots as much as possible.

All our coaching services are very popular and it’s best to secure a regular time so that you don’t miss out!

What if I need to skip a session this week for any reason?

Not a problem. As long as you give more than 12 hours notice to cancel, you can then catch up on your session in the next week or two.

What if I want more support with my nutrition, or to work on improving my sleep, energy levels, gut health, or stress management?

Good thinking! We’ve all heard that exercise is just the tip of the iceberg, and we totally agree.

Whether you want to drop body fat, gain muscle, sleep better, help with mental health, or have more consistent energy levels, you MUST dial in your nutrition and other lifestyle habits.

We do run custom holistic health coaching programs addressing everything mentioned above, and more.

Email reception@5ew.com.au and one of the coaches that handles nutrition and wellness coaching will be in touch with you.

PNA Consultation

What are PNA Consultation?

If you want:

  • accountability & support
  • to track & measure your progress
  • personalised nutrition and exercise programming
  • holistic health coaching

Then you’ll benefit enormously from monthly coaching through PNA consultations.

PNA consultations are essential to keep results progressing and ensure that you’re feeling engaged, excited and motivated to train!
Importantly, these sessions help identify what is and isn’t working for you, and also to pick you up when you may have fallen off the wagon—no judgement here, it happens to us all!

During this 30min monthly session, your coach will check in on your progress with training and will track your biometric stats on the InBody Scanner where you’ll observe changes in your body fat percentage, muscle mass and any other data that is relevant to your personal goals.

Since your last PNA consultation, we’ll track your:

  • quality of sleep
  • digestive health
  • motivation levels
  • stress management

Plus how well you’ve followed your:

  • nutrition recommendations
  • fitness plan
  • lifestyle habits
  • and more

Based on all this info, your coach will design the next 4 weeks of your personalised:

  • exercise program
  • nutrition recommendations
  • selfcare / lifestyle habits

PNA consultations are the ultimate tool for accountability and support. They’re one of the main reasons why 5EW clients achieve long term results.

Ready to book in for an PNA consultation? Let us know here

1:1 Private Personal Training (PT)

How does Personal Training programming work?

Private personal training is the most focused way to reach your training and lifestyle goals.

After your initial assessment, your coach will create a personalised training program for you and will guide you through its various days in your first few sessions.

From here, you’ll train together and work on your program solo —be sure to track your progress in your app!

Your individual training program will run for 4-5 weeks until your next scheduled PNA Consultation.

What if I don’t vibe with my coach?

On the rare occasion this is the case just reach out to Fitness Director sam@5ew.com.au and he’ll get in touch to find a better match.

Semi Private Personal Training (SPT)

Where in the club does SPT take place?

An SPT session takes place in the 6 Cage located towards the front of the club nearest to reception. We’ll also occasionally use one lane of the grass turf.

How does Semi Private Personal Training (SPT) programming work?

If you’re interested in exercise programming, it shows that you’re looking to do more than mindlessly sweat – which is fantastic!

Here are 4 things to note:

  1. Exercise selection:
    Our programming is deliberately designed for the desk warrior: someone who sits at a computer most of the day. Desk warriors often experience a weak posterior chain that leads to:

    • poor glute activation
    • tight hip flexors
    • a weak core
    • tight chest and shoulders.

    If left unaddressed, you may experience a range of issues like sore or stiff knees, poor hamstring flexibility, lower back or neck pain, headaches and lots of general niggles. You might notice you develop poor posture and a poor range of mobility overall.

    Each SPT workout is carefully designed to strengthen and lengthen specific areas of the body to address these common desk warrior complaints.

  2. Different methods each month:
    We know from years of personal training that clients quickly reach a plateau if they don’t track their results, or if they simply follow a linear method of exercise. Essentially, a linear method means that you simply add a bit more weight (eg. 1-2kg) to an exercise each week.With SPT, each month you’ll rotate to a new training method scientifically designed to be more focused on strength, hypertrophy (gaining lean muscle), or fat loss.This undulating style of programming is healthier for you, plus it achieves better results allowing you to break through plateaus. It’s also really fun!
  3. Exercise at a level right for you:
    We all benefit from exercising at a level that’s suitable for us. But all too often we don’t factor in our individual muscular weaknesses, limited ranges of mobility, and different levels of training experience.After a movement assessment with one of our coaches, we’ll allocate you to a level that is right for you. This will help to avoid injuries and ensure you’re not doing exercises that may not suit you yet.So you may find other members in SPT doing the same workout, or slightly different variations of exercises. And that’s okay. It’s not a competition, we’re all here to support each other, and it’s important we stay safe and train appropriately.
  4. The schedule over a week:
    We have 3 different workouts spread across the week, called A, B or C—take a look at the schedule below so you can plan which days to attend:So if you’re coming to 1 SPT each week, we’d recommend aiming to come to the same day the following week.And if you’re doing 2 or 3 SPT each week, spread these out so you’re not training on Mon & Tues back to back, as that would be the same workout.Also worth noting, all 3 workouts for your respective level are uploaded to your app. This way you can always look ahead to get familiar with a workout, or you can come into the gym (if your membership includes gym access) and do them on your own as well!

Will this exercise program help me with a specific fitness goal I’m working towards?

It depends.

Will SPT help you with other fitness routines such as playing sports, running, cycling, or swimming?

Absolutely.

Will it help you to keep up with your kids/grandkids, hike a mountain, correct poor posture, or take up surfing?

For sure!

SPT will make you fitter and stronger, but it is not designed for powerlifting, bodybuilding, peak athletic training, or specific rehabilitation.

However the unilateral and posterior chain focused strength aspects in every workout will have a wide range of benefits. Without a doubt if you spend most of your day sitting at a desk then this programming will be the perfect fit for you.

If you feel you need something more specific to your goals, we’d suggest taking up 1:1 Personal Training instead.

What if I want to do SPT sessions in addition to my subscription?

If it’s just once in a while:

Any 5EW member may do one-off SPT sessions for $45 – simply book through MBO or ask reception

If it’s ongoing:

Speak to one of our team about upgrading to a membership that includes more sessions

What if I don’t vibe with the coach or group I’m in?

Explore other sessions!

Each coach and group will be slightly different. Try a few out until you find the session that feels most comfortable for you.

General Q’s about 5EW

How do I suspend/freeze my membership?

Going on holidays or need to hit pause on your training? No worries.

Suspend your membership here: https://5ew.com.au/suspension/

• How does this impact my billing?

If you have any automatic payment due before the date you requested your suspension, it will be charged as usual.

After your suspension, your next auto debit will be adjusted by the number of days you are away. In other words, we stagger billing around your suspension to ensure that you have a full billing cycle of access to 5EW.

For example, say you’re billed fortnightly and were charged on Sep 1 and submit to suspend your membership from Sep 8 to 21. You’ll be able to access the gym and other services for 7 days before you’re on pause and once you’re back at the club, your next payment will be taken 7 days after your suspension lifts—on Sep 29.
This means that you’ve had your full fortnight of gym access either side of your suspension.

• What if I want to visit 5EW while I’m on suspension?

If you want to attend a class or other club services while your membership is paused, you’ll be charged casual/guest rates.

You’re welcome to end your suspension early if you prefer. Just email your request to anne@5ew.com.au

How do I cancel my membership?

We’ll miss you!

Follow this link to submit a cancellation form*: https://5ew.com.au/cancellations/

*We require 14 days notice cancel your membership

What do I need to know about the:
• Infrared sauna

Our sauna is designed to sit 3 people, but to keep things spacious, we limit bookings to just 2 people at a time.

When should I use the infrared sauna?

The sauna is best used post-workout, or on a rest day. It can be great to stimulate further muscle growth and fat loss after your workout. The sauna also increases your heart rate and much needed blood flow to speed up recovery and assist with fat loss.

It’s one of our favourite tools to support stress management too. Most people comment on the sense of calm they feel after using the infrared sauna. This is because the infrared sauna is an effective method for reducing your stress hormone cortisol, while also causing an endorphin release.

To better understand the science and benefits read this blog

How to use:

  1. Always wear bathers and bring a towel to sit on. Towels can be hired for $2 from front reception.
  2. Set the temperature to about 60 degrees Celsius.
  3. Set the timer for 30 min and step in.
  4. Stay hydrated: you can fill your water bottle at our tap with filtered and remineralised water.
  5. Shower afterwards to wash off your sweat, which contains expelled toxins.

Note: An instructional poster is on the wall opposite the sauna for directions on how to turn it on and set the temperature.

• Cold Tub

The cold tub is set to 6 degrees and promotes training recovery, fat loss, immune function plus mental and hormonal health! It’s challenging to sit in its chilly depths, but there are a few things that will help to maximise your cold tub experience:

How to use:

  1. Shower first. This is also a hygiene practice, so please use the soap provided.
  2. Breathe deep. Before you carefully climb into the tub, perform a few rounds of deep chest / belly breathing and emphasise your exhalation: this makes things profoundly easier.
  3. Climb in!
  4. Squeeze your muscles for 5-10 seconds for a few rounds of breathing.
  5. Focus on deep, controlled breaths and watch how much your endurance for the cold tub improves.
  6. Relax into the cold. Try to calm your mind and body. Focus on feeling your body and all the sensations. Welcome to a new level of mindfulness.

Tips for beginners:
— Had to get out after just 30 sec? That’s okay. Just have a hot shower for 1-2min and then get back in!

— Make a commitment to do the coldtub at least 4-5 days in a row. This high usage in a short time helps you to build up your cold tolerance very quickly!

— When starting out, just submerge half your body. Then when you’re more experienced try sinking down to your chest, and then finally to your neck.

— Need moral support? Ask your coach to take you through a session as part of your PT session

• Yoga and Mat Pilates

All yoga and pilates classes are held in our studio.

Please arrive 5 mins early to settle into class. You’ll see a consent card next to your mat: this notifies our experienced teachers if you would like any physical adjustments during the session.
If you have any injuries or concerns, please let your teacher know before your class begins.

We really encourage you to try as many of our studio classes as possible. All of our teachers bring a unique skill set and energy to their sessions which is such a joy to explore.

The studio is a shoe and phone-free space.

What can I do on the grass turf?

Grass turf 101: this area is reserved for the prowler, sled, handstands, battle ropes and any wall slamming-type activities (i.e. throwing a med ball against the wall, not hitting or punching it… that would hurt a lot and we don’t recommend it).

Our coaches will also use 1 track of the turf when they run semi private PT sessions.

Please reserve your stretching and cool down exercises for the spacious areas towards the back of the gym.

What are the apps I need?

• For training – Fifth Element Wellness App
This is where you can access your training program, track your progress and see the occasional update from us.

You need to be invited to the Fifth Element Wellness app to download it. If you haven’t received your invitation yet, please reach out to support@5ew.com.au

• For booking services – MindBody App
MindBody is where you can book yoga, pilates, SPT sessions, the sauna and cold tub:
Download for iPhone
Download for Android

How do I give feedback?

We always appreciate your feedback.
It helps us to be better at what we do and to make sure that what we’re offering is actually supporting what you need.

Give us feedback any time through this survey: https://www.surveymonkey.com/r/5ew-fdbck