June 4, 2020

Freedom Updates

GOOD NEWS

GYM & POOL OPEN

 

We have government restriction put in place to enable us to reopen the gym and the pool. We have implemented an online booking system to ensure we to adhere to the restrictions and maintain social distancing.

  • All passes, memberships, and casual visits allow access to both the gym and pool.
  • Booking is essential for both.
  • All members are limited to 1 swimming time slot per day.

If you wish to swim longer than the allocated time slot we recommend you purchase a 10 session swim pass and we will click you off for the additional time slot. 

IMPORTANT INFORMATION

 

Opening hours

  • 6am – 8pm Mon – Fri (Pool open 5:20am)
  • 7am – 4pm Sat & Sun

Booking system in place for pool & Gym

  • GYM – 1-hour time slots available
  • POOL – 40min time slots available

Social distancing rules apply

  • 1 person per lane (8 max)
  • Allowed 20 people in pool area
  • MUST shower prior to arrival to use the pool, as showers are still closed
  • Allowed 20 people in the gym
  • MUST train with a towel – no towel no gym entry
  • Wipe down of equipment after each use
  • Stay 1.5m apart
  • Wash hands regularly
  • Toilets are open, with change room restrictions – Showers unavailable

Classes

  • Both online & in the gym will be on hold until restriction ease
  • A workout will be provided each week via the weekly bulletin

Personal Training

  • Now available back in the gym – book at the front desk or direct with your trainer
    • 30mins = $30
    • 45mins = $45
    • 10 x 45min = $425

Memberships –  existing

  • Upfront – We will remove the hold, adding the additional time we have been closed to your membership, 23rd March – 1st June*
  • Direct Debits – Payments will commence from 1st June
  • Pass Holders – 3 months will be added to the expiry
  • Pool Passes – If you have purchased a 10 session swim pass you can use this for the gym and pool until it has finished, then we will start your previous membership back from the date you complete the pass

Memberships – new/renew

  • Casual entry – $15
    • Gives access to both pool & gym
  • Passes – $100 for 10
    • Valid for 3months
  • Direct Debit – $18 per week
    • 3month minimum
  • Upfront
    • 12months = $780
    • 6months = $410
    • 3months = $225

Chicken & quinoa Salad

By Zina Stone • January 8, 2026
Ingredients 2 tsp lime rind, finely grated 1 tbsp no-added-salt tomato paste 1 tsp smoked paprika 1/2 tsp dried chilli flakes 1 garlic clove, crushed 60ml (1/4 cu p) fresh lime juice 2 (200g eac h) chicken breast fill e ts, halved horizontally 2 bunches asparagus, trimmed, sliced 150g (1 cup) frozen baby green peas 150g sugar snap peas, trimmed, sliced 2 tsp olive oil 1 tsp maple syrup 1/2 cup fresh mint leaves, chopped 155g (3/4 cup) tri-coloured quinoa, cooked 1 tbsp sunflower-seed kernels, toasted, to serve Instructions Step 1 Combine rind, tomato paste, paprika, chilli, garlic and 2 tbs lime juice in a glass or ceramic dish. Add chicken. Turn to coat. Cover. Place in the fridge for at least 30 minutes to marinate. Step 2 Place asparagus, peas and sugar snaps in a steamer set over a saucepan of simmering water. Cover. Steam for 2 minutes or until just tender. Refresh under cold running water. Drain. Place in a large bowl. Step 3 Preheat a chargrill pan or barbecue flat plate over medium-high heat. Spray with oil. Drain chicken. Grill for 2-3 minutes each side or until cooked through. Thinly slice. Step 4 Combine the oil, maple syrup and remaining lime juice in a bowl. Add the chicken, mint and quinoa to the greens. Add the dressing. Toss to combine. Season. Sprinkle with sunflower seeds. Nutrition and Cooking Times Prep time: 50 minutes | Cook time: 20 minutes | Serves: 4 Nutrient Value: Calories: 273cal | Protein: 30.5g | Fat: 6.1g | Carbohydrates: 25.9g - Sugars 8.2g

Training Technique - Nautilus Push & Pull Workout

By Zina Stone • January 8, 2026
Push & Pull Workout

Freedom Bulletin 212

By Zina Stone • January 3, 2026
In this bulletin we discuss updated information on the Ketogenic Diet. . .