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

Spinach, Bacon & Cheese Scramble

August 27, 2025
Spinach, Bacon & Cheese Scramble 1 serving | 10 minutes Ingredients 2 eggs 2 slices Bacon, Cooked (chopped) Sea Salt & Black Pepper (to taste) 1/2 tsp Extra Virgin Olive Oil 3 cups Baby Spinach 1 1/2 ozs Cheddar Cheese (shredded) Method In a small bowl whisk the eggs and add the bacon. Season with salt and pepper. Heat a skillet over medium heat and drizzle the oil. Once hot, add the spinach and cook until just wilted, about one minute. Pour in the egg mixture and add the cheese and cook, stirring occasionally until the eggs are cooked to your liking. Remove from heat and enjoy! Notes Leftovers: Refrigerate in an airtight container for up to two days. Dairy-Free: Omit the cheese or use a vegan cheese. No-Pork: Omit the bacon. Nutrition Facts ​ ​ Amount per 2 servings​ 442 calories 32gs protein 5gs carb 33gs fat

Freedom Bulletin #295

August 22, 2025
In this bulletin...

Beef & Napa Cabbage Stir Fry

August 13, 2025
Beef & Napa Cabbage Stir Fry 2 servings | 15 minutes Ingredients 12 ozs Extra Lean Ground Beef 1/4 tsp Sea Salt (divided) 1 cup Matchstick Carrots 1 cup Broccoli (chopped into small florets) 4 stalks Green Onion (chopped, plus more for garnish) 1 Garlic (clove, minced) 1 tbsp Ginger (fresh, grated) 4 cups Napa Cabbage (finely sliced) 2 tbsps Coconut Aminos 1 tbsp Apple Cider Vinegar Method Heat a large pan over medium heat. Once hot, add the beef and cook for four to six minutes or until cooked through. Break the meat apart as it cooks. Season with half the salt. Once cooked, set aside, leaving the fat in the pan. Add the carrots and the broccoli to the same pan and cook for three to four minutes or until just tender. Stir in the green onions, garlic, and ginger. Cook for one more minute. Add the cabbage, mix well and cook, covered, for two to three minutes or until wilted. Stir in the cooked beef, coconut aminos, apple cider vinegar, and the remaining salt. Cook until warmed through. Serve topped with more green onions (optional) and enjoy! Notes Leftovers: Refrigerate in an airtight container for up to four days. Freeze for up to three months. Serving Size: One serving is approximately 2 1/2 cups. More Flavor: Use ground chicken, turkey, pork, or lamb instead of beef. Additional Toppings: Cilantro or Thai basil. Nutrition Facts ​ ​ Amount per 2 servings​ 723 calories 80gs protein 48gs carb 24gs fat