Sandy is an absolute superstar whose infectious energy, love of life and passion for sharing her workouts, inspires joy and motivation in everyone around her.
I have been a Gym+Fitness member for around two years now. I joined because no matter which PCYC club I went to, I also found there to be a great, lovely community and I have made friends and been well looked after at every club I have been to.
I really enjoy how holistic PCYC Maranoa is, with Activ8 Fundamentals and Activ8 Group Training included in my membership, which I have used to really maximise my progress. All the staff members are really kind and the trainers are very helpful and professional! But mainly, I cannot stress enough just how wonderful the PCYC community is!
I aim to not be using any form of assisting device when I am 90. I want to be able to get up and down without any help and remain fiercely independent. I’d rather be the oldest person in the gym that the youngest in a nursing home!
I love the Activ8 Strength class. I really enjoy getting stronger, staying focused, and seeing real progress. I also find that it helps me get my heart rate up as well as my muscles working!
My favourite piece of equipment is definitely the Lat Pull Down Machine. It is great for ladies wanting to get rid of their back fat!
“It doesn’t matter how fast you go as long as you don’t stop”. Some days you might be lifting more while the others less but as long as you keep going you will get there.
“Celebrate the non-scale wins”. Losing weight isn’t everything. When I first started, I was only doing 20kgs on the Lat Pulldown, now I am doing 35kgs. Every day you go to the gym and improve, and keeping going should be celebrated just as much as losing weight.
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Elizabeth describes herself as a big kid at heart who loves life’s adventures and is always up for a challenge. She always has a smile on her face and isn’t afraid to laugh at herself, so there’s never a dull moment!
I joined the team at PCYC Bundaberg nearly two years ago!
I’m passionate about fitness and mental health. Being able to help someone transform and gain a better quality of life is something that always puts a smile on my face.
I love to give myself challenges and goals! I’m currently aiming to run 10km in 1 hour.
My favourite Activ8 Group Training classes to teach are Activ8 Fusion and Activ8 Strength, as I love seeing my clients being uplifted.
My favourite moments are always the ones that involve helping those around me grow and learn with my knowledge, especially for my children. It is important to me to be the best role model for them and to have a healthy lifestyle with self love.
No self-doubt. Never tell yourself you can’t do it. Your mind is more powerful than you think! Mind over matter.
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Written by Coopa, Club Manager at PCYC Ashmore
The goblet squat is one of the best all-round exercises for building lower body strength, improving mobility, and developing confidence with movement patterns used in everyday life. Whether you are new to the gym or an experienced participant, this exercise is simple to learn and highly effective.
To perform a goblet squat, hold a dumbbell or kettlebell close to your chest with both hands. Stand with your feet around shoulder-width apart and your toes slightly turned out. Keep your chest upright, brace your core, and lower your hips down as if sitting into a chair. Aim to keep your knees tracking in line with your toes while maintaining your heels on the floor. Push through your heels to return to standing.
One of the biggest technique tips is to focus on posture throughout the movement. Keeping your chest tall and core engaged helps protect the lower back and improves overall control. Another important tip is to move slowly and with control rather than rushing through repetitions.
Common mistakes include allowing the knees to cave inward, lifting the heels off the floor, or rounding the back during the squat. These errors can reduce the effectiveness of the exercise and increase the risk of discomfort or injury.
There are also many progression options available. Beginners can start with bodyweight squats or use a lighter weight to build confidence and technique. More advanced participants can increase the weight, add pauses at the bottom of the movement, or progress to barbell squats for greater strength development.
The goblet squat is a fantastic exercise because it builds strength, balance, coordination, and mobility all in one movement. It is a great addition to any training program and suitable for people of all fitness levels.
Let’s be honest, life gets hectic. Work deadlines, family commitments, social events, travel… it’s easy for fitness to slide down the priority list. But staying active during busy periods isn’t about doing more, it’s about doing what’s realistic, consistent, and purposeful.
Here are some practical ways to stay motivated with your gym and fitness routine, even when time feels tight.
When life is busy, the biggest motivation killer is all or nothing mindset. If you can’t fit in a full hour workout, it’s tempting to skip everything.
Instead, aim for consistency:
Small efforts repeated over time create big results.
If you don’t plan your training, something else will take its place.
Try:
When fitness is scheduled, motivation becomes much easier.
Busy seasons are not the time for complicated programs.
Focus on:
Motivation thrives in community.
Ways to stay accountable:
Knowing someone expects to see you can be the push you need on busy days.
During high pressure periods, success might mean:
Fitness isn’t just about the physical results. It’s one of the best tools we have for energy, focus, and mental wellbeing.
When life feels overwhelming, exercise can become one more “thing to do.”
Flip the script:
Leaving the gym feeling calmer and clearer is a win, no stopwatch required.
Motivation fades when the purpose gets fuzzy.
Remind yourself why you train:
Write it down, save it in your notes, or keep it in mind when motivation dips.
Busy seasons won’t last forever, but the habits you maintain during them matter most. You just need to keep showing up and your future self will thank you.
Brad is a strength focused trainer who loves helping people feel confident, capable, and unstoppable in the gym.
I joined PCYC Dalby just a few months ago and have really enjoyed becoming part of a community driven gym. Even in a short time, it’s been great getting to know our members and supporting their fitness journeys
I became a trainer because I love seeing people realise their potential. Strength training and conditioning can completely change someone’s confidence, and being able to guide that transformation is something I’m passionate about. The fitness industry gives me the chance to help people move better, train smarter, and build resilience.
I just completed my first HYROX Solo Men’s Pro! I went in with no expectations and just wanted to experience it and see where I was at. I ended up having an unreal time, pushed myself more than I thought, and learnt a lot along the way (with a lot of smiling for photos). It definitely lit a fire in me and I can’t wait for the next one!
My favourite Activ8 Group Training class to teach is Activ8 Fusion as I like helping people push themselves and build confidence in a positive environment. I find it rewarding seeing participants improve their fitness, energy, and mindset over time. I also enjoy creating a motivating atmosphere where people can challenge themselves while still having fun.
Some of my favourite moments in my personal fitness journey have been completing events like HYROX and a half marathon. Training for and achieving those goals pushed me both physically and mentally, and showed me the value of consistency, discipline, and resilience. It was rewarding to see not only physical progress, but also how much my confidence, mindset, and overall wellbeing improved through fitness.
Focus on consistency over perfection. Small improvements add up, and the strongest results come from showing up, learning good technique, and trusting the process.
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You’ll spot Jeremy in the PCYC Fernvale gym most mornings. He was known for misplacing his 24/7 access fob more than sock through the washing machine, but thankfully he now has it all under control.
I joined in 2023 but due to injury I wasn’t training. However, I was happy to keep donating to PCYC Queensland. At the start of this year, I started training daily.
I love the people. PCYC Fernvale is a community full of fun, supportive staff and people. I’m always up for a chat while I’m here.
I had 4 years off training due to injury. I’ve been able to restart my training journey this year and I just love lifting heavy again.
My favourite exercise is a bench squat and my favourite piece of equipment is the squat rack.
Don’t rely on motivation. Discipline is the most important factor when training. Find a time that works for you and stick to it, even if you don’t feel like training.
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Starting at the gym can feel intimidating, especially when you’re surrounded by unfamiliar equipment, routines, and experienced gym-goers. But building confidence on the gym floor is something that comes with time, consistency, and the right support. Whether you’re brand new to training or returning after a break, a few simple strategies can help make the gym feel more comfortable, approachable, and even enjoyable.
Walking into the gym with a plan removes a lot of uncertainty. Start with a simple program or at least decide which body part or movement pattern you’ll focus on. Knowing your next step keeps you from wandering around unsure of what to do and helps you make the most of your session.
Set yourself up to feel good! This may involve putting on your favourite playlist and wearing clothes that make you feel comfortable and capable. Don’t forget – no one is watching you! Most people are focused entirely on their own workouts, so give yourself permission to do the same.
You don’t have to do it alone.
At PCYC, we offer fantastic classes, equipment inductions, and our Activ8 Fundamentals Program designed to build confidence and skill. These are great ways to learn, meet people, and feel more supported in your training.
Confidence comes from repetition. The more you show up, the more familiar the equipment, the environment, and the movements will feel. Stick with it, even when it’s tough and you’ll be surprised at how quickly the gym becomes a place you actually look forward to. Who knows? It may even turn into your favourite part of the day.
Elizabeth is known as one of the most determined and consistent Gym+Fitness members at PCYC Lang Park!
I have been training at PCYC Queensland for over 3 years.
What I love about PCYC Lang Park is the variety of Activ8 Group Training classes and all the staff members that are very motivating.
My goal is to stay healthy and fit for as long as possible (no tuckshop arms!).
My favourite class is the Activ8 Strength class.
I love to do burpees and feel the heart rate!
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Daniel is a valued member of the PCYC Redlands team. With a strong passion for both fitness and helping others, he brings a positive and supportive energy to the gym floor, making fitness feel approachable and enjoyable for everyone he works with.
I have been a part of the PCYC Queensland team since mid-August of 2025.
I wanted to become a trainer to help people see that fitness does not have to be scary or boring. I love the positivity and support among customers and staff in the industry. Every day is a fun day at work!
I am currently training for a four-day hike in Machu Picchu in Peru!
My favourite Activ8 Group Training class to teach is Activ8 Fit & 50s class because the exercises vary so much and I love seeing people over 50 exercising and keeping fit – it’s so important at that age.
When I started my fitness journey I was 58kg. Just recently, I weighed in at 80kg and 10% body fat. I am very happy with how far I have come, and I am feeling confident in the body I have.
Don’t be afraid to ask for help! The gym is not as scary as you think and most people love to help others.
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Gina is a much-loved staff member of the PCYC Pine Rivers community who has a love for both fitness and support work.
I have been a part of the PCYC Queensland team for over ten years now!
I wanted to become a trainer because I enjoy sports and I enjoy helping people with physical needs.
I have started my Pilates journey and am enjoying all the complexity and the results I am seeing.
My favourite Activ8 Group Training class to teach is Activ8 Fit & 50 with our senior Gym+Fitness members.
I have rehab with an allied health professional to assist a client with significant injuries. His gratitude for what I could help him achieve was very satisfying and rewarding.
Enjoy what you do so it is fun and easy.
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