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.

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.

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.

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

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!

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.

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.

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

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.

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.

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.

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!