What makes us Grouse?
We think classes are the best way to combine personal training, and community. Personal Training is often in the triple digits for a single session, and Community events only happen every so often. Having a class-only schedule means you can be cost effective, flexible and chatty. With Strength Training, HIIT and Yoga – this covers all of your bases and should keep you engaged every day of the week. No two days are the same, so if you’re committed to each morning, it’s going to be different to the previous. Freshness is important, but it’s not everything. We keep our classes on the same program for the entire month. This allows you to come back and know what’s happening, and be comfortable pushing yourself with exercises you already know. We’ve found this to be the perfect time frame that’s just long enough before it starts to be a little repetitive. But that’s only half of it! Working out with great trainers and great people only elevate the workout. Knowing that there’s a professional at arms length, and always has an eye on you, lets you ease into the space feeling you’ll be corrected, pushed and adjusted when needed. With that covered, you can just chat to your neighbor and get to know the people that live around the area. You never know when you’ll meet someone you click with! Put it like this, if you came 4 days per week for a year – you’d get roughly 48 unique workouts. We like to spice it up week to week and progress movements along, so it’ll probably feel like more! Not to mention, the classes we create are always a guide. Injuries, likes/dislikes and everything in-between is accounted for – so you can always get a good workout! But I’ve spoken enough about why we’re grouse, hear what our community is saying 🙌
A Grouse Intro
Grouse is here to help you balance your health. Exercise is important, but often clouds our thinking and approach. What about your food, sleep, work, relationships and literally everything else in your life? Our trainers put themselves through the paces – not just the workouts, but life. Many of us have full-time jobs and responsibilities to balance on top of being a coach. We’re right in it, and can give you first hand experience and guidance. What makes this even easier is doing this with people you know. The majority of people who come are right around the corner, so you’ve probably seen them walking the streets or sitting at your local cafe. Yes, the main draw is our smaller group classes – but they’re always tailored to your daily needs. At Grouse, we keep it simple! See ya soon 👌
Smaller Group Classes? Here’s why…
Classes are the Grouse bread & butter. We specialise in creating a space where all you need to do is step through the door. After that, it’s all us. You’re going to get the workout you need for the day. Our programs run in 4-5 week blocks, and generally sync up with the months of the year. They all have built-in progression so you can monitor progress as well. It’s important to keep things consistent for your body so it can adapt and get stronger knowing what’s coming up. Then we switch it up to get the body fresh and stimulated. We have options through the week to keep you alive, busy and ever-changing. It would take you 12 days of every month to interact with all our trainers, and try every workout before you felt like something was too similar. In other words, the options are there! All our classes begin with a 5 minute stretch, a 5 minute active warm up, then about 20-25 minutes of specific work for the session you signed up for, and all wrap up together doing some higher intensity conditioning for 8-12 minutes. Here’s what makes our approach to smaller group training so Grouse… CARDIO: Boxing Workouts that are boxing-themed. We mix HIIT elements into this as well to keep it fresh and not like you’re punching for 45 minutes straight. It’s also a great way to get some frustration out, and practise technique! Strength: PULL This is a class to slow down and focus on proper movement and technique. To fatigue certain muscles with movements like Pull Ups, Deadlifts, or Hamstring Curls. It’s always a Full Body session regardless, so you’re going to be working everything but with a touch more focus. HYBRID: FUSION Elevate your fitness with a session that integrates strength training, HIIT, and conditioning. Build muscle, boost cardiovascular health, and enhance endurance—perfect for comprehensive fitness goals. CARDIO: HIIT We see this as ‘applied strength’. The class you come to challenge your cardio, but also put some of the core Strength principles into place in a faster environment including circuits and challenges. HYBRID: 360 A combination of Strength & HIIT. You’ll work muscles in a different way – not just Push or Pull. You’ll find combination exercises, and ones that you’ve never seen before. These are the only classes that use the whole gym space, so it feels different to any other class during the week.
How a Local Gym Near You Can Transform Your Fitness Journey
When we think about going to the gym, we often focus on physical benefits like getting stronger, losing weight, or improving cardiovascular health. However, one of the most valuable aspects of joining a gym is becoming part of a community. Here at Grouse, we believe that fitness is more than just a solo journey—it’s an experience best shared with others. Here’s why being part of a gym community can enhance your fitness journey and your life. 1. Work Out with Like-Minded People Exercising alongside individuals who share your fitness goals and interests can be incredibly motivating. Whether you’re into high-intensity interval training or weightlifting, there’s something powerful about sweating it out next to someone who understands your journey. It creates a sense of camaraderie and accountability, pushing you to keep going even when the workouts get tough. 2. Meet Your Neighbours Joining a local gym like Grouse is a great way to meet people from your neighbourhood. In our busy lives, we often don’t have the time to connect with those living around us. A gym provides a friendly and relaxed environment to get to know your neighbours, making your community feel smaller and more connected. These relationships can extend beyond the gym, fostering a stronger, more supportive local network. 3. Healthy Competition A little friendly competition can be a great motivator. Seeing your gym buddies hitting new personal bests can inspire you to push a little harder and achieve your own goals. Whether it’s joining a group class or participating in group gym activities, the spirit of competition can make workouts more exciting and rewarding. 4. Social Interaction Gyms are social spaces. They offer a break from the routine and an opportunity to interact with others. Chatting with fellow members before and after classes can make the gym experience more enjoyable. These conversations often provide support, encouragement, and tips that can help you on your fitness journey. 5. Make Workouts an Event When you know you’re going to see friends at the gym, it becomes something to look forward to rather than just another task on your to-do list. Group fitness classes at Grouse are designed to be engaging and fun, turning your workout into a social event. This can help maintain motivation and make it easier to stick to your fitness routine. 6. Shared Achievements Celebrating milestones is more fun with others. Whether it’s losing those last five pounds, running your first 5k, or mastering a new exercise, sharing these victories with a supportive community makes them even sweeter. At Grouse, we believe in celebrating every success, big or small, together. 7. Emotional Support A gym community provides emotional support during both highs and lows. Your gym buddies can offer encouragement during challenging times and celebrate your achievements with you. This emotional backing is crucial for maintaining a positive mindset and staying committed to your fitness goals. 8. Access to Expertise Being part of a gym community means you have access to a wealth of knowledge and expertise. Our coaches and trainers at Grouse are always available to provide guidance, answer questions, and help you perfect your form. This professional support ensures that you are working out safely and effectively. 9. Long-Term Commitment Being part of a community can help you develop a long-term commitment to fitness. When you feel like you belong, you’re more likely to stick with your fitness routine and achieve lasting results. At Grouse, we foster an environment where every member feels valued and motivated to continue their fitness journey. At Grouse, we believe in the transformative power of community. Our mission is to unite, inspire, and help our members thrive. We prioritise creating a supportive and inclusive environment where everyone feels part of something greater. By joining our gym, you’re not just signing up for a place to work out—you’re becoming part of a space that supports and uplifts each other. So come on in, meet your neighbours, and let’s achieve our fitness goals together.
Holistic Wellness: Balance Life, Stress, and Nutrition
At Grouse, we believe that true wellness extends far beyond the walls of the gym. It’s about achieving a balanced lifestyle that nurtures both body and mind. This holistic approach to fitness and wellness is essential for sustaining long-term health and happiness. Here’s how you can embrace holistic wellness in your life. Balancing Life In our fast-paced world, finding balance can be challenging. Many people fall into the trap of under-recovery, where the demands of daily life exceed their rest and recuperation. Balancing work, family, social commitments, and personal time is crucial for overall well-being. Start by setting clear priorities and boundaries. Allocate time for self-care activities such as exercise, hobbies, and relaxation. Remember, it’s okay to say no to certain demands on your time if it means preserving your mental and physical health. Managing Stress Stress management is a key component of holistic wellness. Stress affects everyone differently, and what might seem like another cause could actually be stress-related. Chronic stress can lead to various health issues, including anxiety, depression, and heart disease. Incorporate stress-relieving practices into your daily routine, such as meditation, deep breathing exercises, or a relaxing walk in nature. Regular physical activity is also a great way to reduce stress and boost your mood. At Grouse, our group gym activities not only provide a physical outlet but also offer a supportive community to help you manage stress. Nutrition and Food Choices Good nutrition is the foundation of holistic wellness. Nourish your body with whole, unprocessed foods that provide essential nutrients. Focus on a balanced diet that includes a variety of fruits, vegetables, lean proteins, and healthy fats. Practise mindful eating by paying attention to your hunger and fullness cues, and take the time to savour your meals. Planning your meals ahead can also help maintain a healthy diet, even on busy days. Download our Grouse Food Guide for more tips on maintaining a nutritious diet. DOWNLOAD NOW Sleep and Recovery Adequate sleep is essential for recovery and overall health. Aim for 7-9 hours of quality sleep each night. The body loves predictability, so when sleep schedules aren’t consistent, it’s impossible for the body to create a routine to properly recover. Establish a consistent sleep routine by going to bed and waking up at the same time each day. Create a relaxing bedtime ritual, such as reading or taking a warm bath, to signal to your body that it’s time to wind down. Emotional Well-Being Emotional well-being is crucial for overall wellness. Cultivate positive relationships and surround yourself with people who inspire and encourage you. Participate in activities that bring you happiness and satisfaction. Grouse’s group fitness classes offer valuable emotional support and a sense of camaraderie. Remember, “a body in motion, a mind in motion” – even a short walk can help reduce stress and boost mental health. If you are struggling with mental health concerns, don’t hesitate to seek help from a professional. Holistic Approach at Grouse At Grouse, our holistic wellness approach is designed to support every aspect of your health. Our group fitness classes are at the core of our offerings, focusing on exercise while also considering the rest of your life balance. From our small group classes that foster a sense of community to our personalised training that addresses your unique needs, we are committed to helping you thrive. Embrace the holistic wellness journey with Grouse and discover how balancing life, managing stress, and making mindful food choices can transform your overall well-being. Join us and be part of a community that unites, inspires, and thrives together.
Why We Strength Train: The Modern Solution to Ancient Movements
We Strength train because it puts stress onto your body you otherwise wouldn’t get (the good kind). Honestly, working out is a replacement for the movement we used to do many thousands of years ago. It’s a modern fix for a modern lifestyle. Your body adapts — very well. It will not work harder than it needs to, ever. If it doesn’t need to make more muscle, it will not. Same with food. Your brain knows when you’re getting the next meal, but the rest of your body still operates like an animal. It doesn’t know when there’s going to be food – so the excess you consume gets stored just in case… who would have thought! But regardless, this is one of the many caveats of today. When we remove the things (movement) that sculptured our genes, it should be no surprise that when there’s a lull for a period of time, we react badly. So, we say Strength training. But how do you know you’re doing it correctly? It’s always a good idea to find a trainer or allied health professional that understands the body. Not just on a surface level, but knows how it connects and works together. They’ll be able to perform a bio-mechanical assessment that reads your body and understand how it moves. We do this for all clients before they come into our group classes. People might move very similarly, but sometimes we do this and someone won’t even know if their hyper or hypo-mobile. Which can be very important when bringing someone into a group environment. After that, it’s simple. Strength training combined with some anaerobic training helps keep the body active, supports muscle and joint stability, keeps the blood flowing, and just generally sets you up right. One of the major benefits that you may not think about are the endorphins. Exercise releases “happy chemicals” that make you feel good. Specifically, Dopamine, Serotonin and Oxytocin. And you know what, it’s absolutely worth defining these so you know how these actually affect you. Endorphins Dopamine Serotonin Oxytocin There are so many benefits not only to Strength training, but exercise in general. This isn’t even scratching the surface, but we think they’re some of the key benefits that get overlooked to creating and fulfilling a healthy future.
Why Small Local Events Are Important for Any Business
Small, local events are a powerful way to foster community connections. They create an intimate environment where businesses can interact with their customers on a personal level. These interactions help build trust and loyalty, turning casual customers into devoted brand advocates. When people feel a personal connection to a business, they are more likely to support it and recommend it to others. By engaging with attendees in a casual setting, businesses can gain insights into what their customers like, what they don’t, and what improvements they might want to see. Local events also create memorable experiences that can set a business apart from its competitors. Whether it’s a workshop, a community fair, or a themed event, these experiences leave lasting impressions on attendees. When customers associate positive memories with a brand, they are more likely to return and continue doing business with that company. Supporting local events also means supporting the local economy. When businesses invest in their community, they contribute to the overall economic health of the area. This not only benefits the business directly but also fosters goodwill and a positive reputation. Customers appreciate businesses that give back to their community, which can further enhance customer loyalty and local support. The Importance of Small Local Events for Grouse At Grouse, small local events are integral to our mission of uniting, inspiring, and thriving together. Our brand ethos centres on creating a supportive and inclusive environment where every member feels valued and connected. For Grouse, small local events are more than just gatherings; they are opportunities to nurture the spirit of community that we cherish. These events bring our members together in a space where they can share their fitness journeys, celebrate achievements, and form lasting friendships. The sense of belonging that these events foster is a cornerstone of the Grouse experience. Our commitment to small, personalised classes extends to our events as well. By keeping our events intimate, we ensure that every participant receives the attention and support they need. This personalised approach not only enhances the event experience but also aligns with our overall philosophy of individualised care and support. Grouse events are a time to celebrate the progress and achievements of our members. Whether it’s a fitness milestone, a personal best, or simply the commitment to showing up, these events highlight the resilience and strength of our community. Celebrating together reinforces our values of inspiration and empowerment. Local events at Grouse help build a supportive network that extends beyond the studio. By connecting members with each other and with our team, we create a web of support that helps everyone thrive. This network is vital for maintaining motivation and encouragement, especially on days when the journey feels challenging. Finally, small local events allow us to showcase what makes Grouse unique. From our diverse class offerings to our inclusive environment, these events are a microcosm of the Grouse experience. They provide potential members with a firsthand look at our community and the transformative power of our approach to wellness.
The Best Time to Start the Gym is Now
Embarking on a fitness journey is a common goal, yet many of us wait for the “perfect” moment to begin. Whether it’s the start of a new year, the end of a busy season, or waiting for life to settle down, we often postpone our health and wellness aspirations. However, the truth is that the best time to start the gym is now. Figuring out how to integrate fitness into your busy schedule is crucial, as it ensures long-term commitment and success. Here’s how you can do it: 1. Prioritise Your Health Your health is non-negotiable. Much like eating and sleeping, exercise should be an integral part of your daily routine. Begin by recognising the importance of physical activity in your life. Think of it as an investment in your future well-being. There is no body… without the body! 2. Start Small You don’t have to commit to hours at the gym each day. Begin with manageable sessions, like 10 minutes of exercise, and gradually increase as you become more comfortable. Small steps lead to significant progress over time. Every rep counts. 3. Schedule Your Workouts Treat your workouts like any other important appointment. Schedule them in your calendar and stick to it. Consistency is key, and by allocating specific times for exercise, you’ll be more likely to follow through. 4. Be Flexible Life is unpredictable, and sticking to a rigid workout schedule can be challenging. Be flexible and adaptable. If you miss a morning session, find time in the evening or during your lunch break. The goal is to ensure you get some form of physical activity each day. 5. Choose Convenient Options Select a gym or fitness studio close to your home or workplace to minimise travel time. The closer it is, the less of a hassle it is in your mind to get the work done. 6. Make It Social Working out with friends or joining group classes can make exercise more enjoyable and hold you accountable. We are social animals, so doing it together always feels better. 7. Mix It Up Variety is the spice of life. Incorporate different types of workouts to keep your routine fresh and engaging. For instance, try HIIT on Monday, Strength training on Wednesday, and an Ignite class on Friday. View the Grouse Schedule. 8. Focus on the Benefits Remind yourself of the benefits of regular exercise, such as improved mood, increased energy, better sleep, and enhanced overall health. Keeping these in mind can motivate you to stay committed even on the busiest days. 9. Utilise Professional Guidance If you’re new to the gym or unsure where to start, consider personal training. Professional trainers can tailor workouts to your specific needs and help you achieve your goals more efficiently. 10. Celebrate Progress Acknowledge and celebrate your achievements, no matter how small. Each step forward is progress and deserves recognition. Your health isn’t waiting for a spare moment to adapt to it’s surroundings. So, why should you? The best time to start is now.
Grouse Strength Loop
Introducing the Grouse Strength Loop At Grouse Studio, we’re always looking for ways to enhance your fitness journey, ensuring you experience clear progression and long-lasting results. That’s why we’re excited to introduce the Grouse Strength Loop (GSL), a meticulously designed 4-month cycle that guides you through phases of foundational training to peak performance. This will be applied to all of our Strentgth Classes, which cover Chest Presses, Squats, and Deadlifts. Let’s take a look at the structure. Phase 1: Foundation & Stability The first phase of the GSL, Foundation & Stability, sets the groundwork for your fitness journey. This month focuses on balance and base-building with a higher rep range and lower intensity. By incorporating unilateral exercises, you’ll develop a solid foundation that prepares your body for more challenging and intense workouts ahead. Expect to enhance your stability and overall functional strength. Phase 2: Muscle Growth As we move into Phase 2, the spotlight shifts to Muscle Growth. This phase is all about increasing intensity and volume. With a rep range of 8-12 and intensity at 75% of your 3RM, you’ll push your limits with minimal rest between sets. The goal here is to maximise muscle hypertrophy, pushing to failure to achieve noticeable gains in muscle mass. Phase 3: Power & Endurance In Phase 3, we blend Power & Endurance for a well-rounded approach to strength and stamina. This phase consists of power exercises with lower reps (4-8) and endurance exercises with higher reps (15-20). By maintaining a standard intensity, you’ll develop explosive power while also building the endurance needed for sustained physical activities. This dual-focus ensures you’re not just strong, but also resilient and versatile. Phase 4: Peak Strength & Performance The final phase, Peak Strength & Performance, takes you to the pinnacle of your fitness journey. With very high intensity, reaching up to 100% of your 3RM (and a low rep range of 3), this phase focuses on heavy lifts with significant rest periods between sets. Starting with a thorough warm-up and activation routine, you’ll engage in maximal strength exercises that push your performance to new heights. Why the Grouse Strength Loop? The GSL is designed to provide more transparency in our class planning, helping you know what to expect throughout the year. By cycling through these four phases, we ensure that you’re continuously challenged and progressing in your fitness journey. Our approach maintains a “bouncing intensity” where Phases 2 & 4 are higher intensity, and Phases 1 & 3 are lower intensity, allowing for recovery and growth. Continuous Improvement To keep us moving forward, we base our weights off our 3 rep maxes (3RM), which we test three times per year. This allows us to constantly update our targets and bring you closer to your goals. With the Grouse Strength Loop, you’ll build a strong foundation, grow your muscles, enhance your power and endurance, and reach peak performance. This type of progression is designed for long-lasting results that are hard to lose. How to Use the GSL for Your Goals The Loop isn’t just a training cycle; it’s a versatile tool to help you achieve your specific fitness goals. With three cycles per year, you have the flexibility to tailor your training approach. Here’s how you can maximise the GSL to meet your objectives: By aligning your training focus with the GSL, you can strategically plan your progress and achieve your fitness goals more effectively. Whether you choose to specialise in one lift or diversify your training, the GSL provides the structure and progression you need to thrive.