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Training Singlets Have you grabbed your The Lab PT singlet yet? These Versatile Lightweight singlets not only Look good but also Feel good too! � ​ Made out of a breathable Micro-dry mesh it will leave you feeling refreshed after every single workout. Did we mention you will also look and feel Aesthetically pleasing? � ​ Grab your singlet and become a member today! ​ Note: singlet included with Competition Prep! 1/2 What's included? ​ ✔ Sports Training Singlet ✔ Free '5 Steps for Success' eBook ✔ Free 'Tracking Macros' eGuide ✔ Mailing list access Product Description: ​ • womens, plain regular fit sports singlet tank top • 165gsm 100% polyester mini mesh Mirco-Dry™ • cool breathable fabric • open weave panel under arms for improved breathability • full back coverage • colourfast • high UPF factor • perfect for print or embroidery • womens size || 8 | 10 | 12 | 14 | 16 | 18 • navy (tolerance: +/- 1cm) • not all computer monitors will display colour accurately • ask if needing to match precise size specifications ​ $10.00 Pick-up ​ $15.00 Express postage T&C's: **All Personal Training sessions and Online services once bought are non-refundable.** - The Payee must ensure they havepaidfor Personal Training sessions | Online Services upfront as to not cause Delays or Conflicts with future Training sessions/Online updates. - In the case of a missed workout or scheduled service update, it is up to the Payee to notify and arrange a proposed date for re-scheduling to occur. - If the Payee misses a scheduled payment, it will be assumed the individual no longer wishes to continue their Personal Training | Online services and will forfeit their allotted spot and further support. - The Fitness Instructor and/or Client has the right to terminate and forfeit their Personal Training | Online Services if there is a conflict of interest. By paying the invoice you also agree to: - The publication of Body Composition results and collective data on social media and mailing list(s). - Agree to actively check-in and provide constant feedback & updates to assist with overall adherence (frequency dependent per service), progress and prevent any regression. - Whereby difficult situations arise in person's circumstances i.e. lack of progress | regression or health risks occur , to not hold the coach accountable and seek medical assistance from an Allied Health Professional. - Agree to regularly contribute to the online community group. - Agree to follow through with the respective programs to the best of their ability and ask questions where required. - Understand that the Fitness Instructor's role is to merely provide resources, guidance and recommendations to said individual. It is ultimately up to the individual to take ownership and accountability for their own respective transformation and actions.

eBooks Please select from one of the following digital resources: Eating for a Purpose eBook 5 Steps for Success eBook Booty-building eBook Using MyFitnessPal eGuide

Booty-Building eGuide Are you looking to rock a pair of strong peaches & curves? 🍑 ​ The Lab PT 🍑 Booty-Building Guide is now available! Includes: 👇 ✔️ Private Online Community ✔️ Squat and Deadlift tutorials ✔️ Booty-building Science and Tips ✔️ Sample Training Split Grab your copy today! 👇 Past Booty Builders

12 Week Challenge The 12 week challenge is a low cost and affordable Online Group Coaching service to help you kickstart your Fitness Goals! For a limited time only, get member's only access to a range of programs, resources and tools to help you get Fit for Summer and beyond. 👙🩳 Smash your Goals alongside other challengers in an Online Community and re-establish a Healthy food relationship alongside the following inclusions: 👇 👉 Training Plans: Strength | Booty-building | Core & Home based options 👉 Supplementary Circuits: 3 ~ 5 day splits | Cardio | Challenges 👉 Sample Nutrition Plans: example food menu | Daily Macro targets 👉 Nutritional support: macro calculator | macros for dummies* 👉 Fat Loss series access 🔥 👉 Exercise support : exercise tutorials & videos 👉 Online Group Coaching: Group Check-ins| Buddy System🤝| Exit Strategy ​​👉 Online Resources: Food Diary | eLearning | Articles | Q&A's plus more Past Transformations "My biggest lessons have been food wise I hate calorie counting and constantly checking the numbers but you've provided me with a way of re-framing that process so I don't have to count per say but know what's a yes no and sometimes and in the right quantities. It's a system that works and is doable for me even in peak crazy times of which there is a lot haha. I'm not on a diet perse and have changed my whole view and relationship with food and them weightsssss 💪" "After a off-week due to my birthday I'm definitely convinced this is the way. My best progress so far alongside managing to keep a daily track on my calories & macros. I am quite happy since I still can have my social lifestyle & holidays 😉. In the past I have done many other diets which led me to weight loss in a very short period of time, which resulted eventually in gaining those kg all over again. So I am taking it slowly but promising this time 😅 thanks Chris!!!👍👍 " "So in I lost 7kg total! For a few weeks I didn’t lose anything and self sabotaged as I wasn’t in a good headspace, but I quickly pulled my self out of it and kept going. I can honestly safe I feel better than I did at the start, I’ve learnt loads (especially portion sizes and when to eat what). I’ve had a few compliments which is always nice even if I can’t see it my self however between week 1 pics and ones from this morning, I can see a difference. can’t wait to keep up the new lifestyle!" "Boooom!!!! Finally broke out of my yoyoing. Been training consistently and eating all my macros and most importantly making sure I am getting my water! consistency and better food choices for the win 🙌🏻" "Joy of the day after the day after squats... OMG! There was weights, cardio and yoga.... one day off from it all....fell off the wagon...ho hum... but got back on the horse...☺☺ Some days all in one day some days just a mix of the two...was focused on the target as keen to see changes. Thank you again - I really do appreciate your help and support on my journey 😁😁😁" "This challenge has helped me with diet ALOT and just with general everyday exercise. The variety in training splits are a good reference tool & supplement to online coaching. It's amazing how having a plan and structure for just about everything has helped me keep my sweet cravings at bay Hahahaha. I LOVED the fact I could have a hamburger for one of my meals & still get results! 😍 😭💙💚 The biggest take-home was I found myself learning new things every week.😃 thank you coach!" "Current shape: has muscles but loves ice cream and bulk sushi 🍣 🍦 and at the moment I’m okay with that! #idgaf 🤘🏼 Competing in 2018 again may be a possibility🤔 Can not wait to get this body back into tip top shape and hopefully keep it that way once and for all 😍🤞. thank you to my amazing new coach @franzchristoph💪🏻" "I wanted to learn how to apply IIFYM as I've tried diets in the past & tried following a "diet plan" you know the usual gym diet chicken, brown rice, broccoli etc and just couldn't stick to it. I have now found something that I can stick with and is maintainable long I know there's really no such thing as good or bad food with IIFYM as I can now have something I like more at every meal like ice-cream or chocolate or whatever haha! You won't learn or gain knowledge if don't ask questions!" 😛 "2 words. Refeed days. farrrr <3'd it! "So happy my clothes are too big now. I'm getting skinnier as I've been killing it at the gym twice a day now Lol. Sorry to annoy you with my countless questions but it was so so worth it. 😍👌" "I am currently reshaping and losing fat with eating the way i am now and don't want to disrupt any of the hard work I've put in. 😁 Right now things seem to be more balanced as I do a lot of walking/hiking and trail jogging everyday along with the split program. My health has finally come good with a perfectly healthy liver and no inflammation. I don't want to change my diet anymore as it seems to be working with me along with all my digestion / bloating problems eliminated. Thanks again 😊" "A huge shout out to my coach Franz for teaching the ways of flexible dieting to achieve results :-) Finally after all these years of killing myself in the gym I feel settled, content & proud of how my body is reacting! Competing scares the SHIT outta me and that's one reason why I'm doing it LOL. No need to binge when my favourite foods are already in my nutrition plan 😜🤭🏋️‍♀️ Thx for the hookup Franz." "Thank you so much for the encouragement. I know that I probably took your last thread of patience haha. I've been by far the worst client in the history of clients, however am now on the right path! From the bottom of my heart, thank you so much Franz and the team for not giving up on me! Thank you so much for all of your support and faith in me even when I was ready to give up! Your program and team have definitely turned me around! Watch this space for my before and after shots and my story!" "I wasn't really wanting to lose size just gain muscle. I never realized how little I was eating before, maintenance was also very hard to meet. I'm down 4 lbs & it is getting easier to get all my food in. I'm definitely getting to enjoy more & counting is getting easier as well. I'm in a much better mindset than I was pre pregnancy and learning to be more patient with my body. As much as I enjoyed my prepregnancy goals. I'm now working towards new goals. Thank you very much!" "starting weight 67kg, ending weight: 63kg. find it hard to get my legs looking lean but don't really want to lose too much more fat because = no boobies hahaha. things have gotten alot better - eat a lot of veges and lean protein but still have a lot of sugary snacks, need to clean that up a bit. getting there slowly but surely... but definitely slowly haha" "I've reaped the benefits and have been quite surprised by the improvement in my cardio-vascular fitness and overall strength increase with (7.5kg weight loss & counting). This challenge is well equipped by letting you go about planning your own workout sessions, meals, improve strengths & weaknesses with constant support throughout the weeks when you feel like giving up the most!. This comes highly recommended whether you're beginner, intermediate or advanced. Cheers!" "Over a year ago I was weighing 61kg (normally 50kg) and decided I needed to change. I had begun to get slack and knew I need to get back to training and getting toned again! I also didn’t think I could really afford seeing someone every week until my sister told me about the challenge and highly recommended it! The program more than anything just motivated me and introduced me back to doing heavy lifting at the gym which I really enjoyed. I ended up losing 9kgs! Thank you so much for the help😊 "Chris is very knowledgable and understanding when it comes to tailoring a sustainable training & nutrition program. He always goes out of his way to help others achieve their goals. Training is always varied, never dull, repetitive or boring. Constantly challenging and evolving. He is always willing to go above and beyond, sharing info to fine tune techniques and answer any questions. Thank you!!!" "Things have been crazy in my life with me trying to take on too much. I was constantly spinning my wheels. I used to think 'God I'm so fat and unfit now I haven't even got the balls to walk into a gym'. I desperately needed a plan to get my head right with minimal emphasis on i.e. tracking macros to gaining awareness, activity, and establish a positive mindset. A perfect kickstart to get over my hump, just breathe, walk, & lift for a positive result. Now it's keep on going mode. Thank you🙂" "Franz is a wonderful coach! He has a lot of knowledge to impart and tailors your program to suit your needs, lifestyle and goals. He listens and will work with you to come up with a fitness/weight loss program to suit and will always keep pushing you to reach your goals. He's also very accessible and only too happy to help. He really goes above and beyond!" Common Q's: What are the challenge dates? 07/09/23 - 30/11/23 Is the challenge all online? Yes. What's 'members only' access? Member's only access includes exclusive access to a range of specific focus areas, multi-day programs, cardio & challenge circuits, sample nutritional plans, macro calculators, online coac hing group plus lots more! Is the challenge personalized? No. All nutritional guidelines (Protein, Carbohydrate, Fat, Fibre, Calories) are based off of an individuals bodyweight only. It is generally recommended to seek further nutritional advice from an industry qualified Nutritionist or Dietitian. Is it lifetime access? Access is for the duration of the challenge only. Can I swap programs during the challenge? Yes. I'm new to macros, is there learning support? Yes. You will receive online resources including a *Macros for Dummies guide. ​Do I need to purchase additional equipment? Some Gym access or minimal equipment is recommended. Additional equipment is generally not required for the various other splits. T&C's: **All Personal Training sessions and Online services once bought are non-refundable.** - The Payee must ensure they havepaidfor Personal Training sessions | Online Services upfront as to not cause Delays or Conflicts with future Training sessions/Online updates. - In the case of a missed workout or scheduled service update, it is up to the Payee to notify and arrange a proposed date for re-scheduling to occur. - If the Payee misses a scheduled payment, it will be assumed the individual no longer wishes to continue their Personal Training | Online services and will forfeit their allotted spot and further support. - The Fitness Instructor and/or Client has the right to terminate and forfeit their Personal Training | Online Services if there is a conflict of interest. By paying the invoice you also agree to: - The publication of Body Composition results and collective data on social media and mailing list(s). - Agree to actively check-in and provide constant feedback & updates to assist with overall adherence (frequency dependent per service), progress and prevent any regression. - Whereby difficult situations arise in person's circumstances i.e. lack of progress | regression or health risks occur , to not hold the coach accountable and seek medical assistance from an Allied Health Professional. - Agree to regularly contribute to the online community group. - Agree to follow through with the respective programs to the best of their ability and ask questions where required. - Understand that the Fitness Instructor's role is to merely provide resources, guidance and recommendations to said individual. It is ultimately up to the individual to take ownership and accountability for their own respective transformation and actions.

Jun 30, 2021 Why you (might) need Coaching. Hi all, Today's topic is one I've often been asked throughout my Fitness career. This one may also seem counter-productive as I am after... Jan 2, 2021 CONTEST PREPARATION 101 Do you have what it takes to take your TRAINING & NUTRITION to the next level? Perhaps you're one of the few who's dreamed of stepping on... Apr 26, 2020 STEP TRACKING 👟 Do you know how many steps you take per day? If the answer is yes then you may already be up to speed with current technology & device... Apr 6, 2020 Reverse Barbell Hack Squat 🏋️ Is it leg day in your newly designed workout routine and you are hit with something called 'Reverse Barbell Hack Squat'? If so you're... Jun 27, 2019 CONSISTENCY AND ADHERENCE Ok. This one's been a long time coming and it's time to finally get personal. And by 'personal' I mean less of the usual 'sciency' stuff... Jun 2, 2019 THE BEST DIET FOR YOU! So over the Years I have been constantly asked 'What is the best diet'? 🤔 Do I recommend Keto?', 'Is IIFYM better than Clean Eating?',... Jan 31, 2019 OBESITY AND HEALTH We're back! And boy do we have some things in store for you! Those whom know me will know by now that I am passionate about Health &... Oct 14, 2018 POV MACROS? Ever feel like a tired and overly drained work horse whose hooves are about to fall off from constant dieting? If you're in touch with... Sep 30, 2018 THE VEGAN DIET So we're deciding to switch over to Veganism? After years and years of building muscle on an omnivorous diet, we're now looking to make... Sep 16, 2018 KETO So you're contemplating jumping onboard the 'Ketogenic' diet? Before we proceed any further, one must always remember: Any Diet works so... Aug 19, 2018 REVERSE DIETING 101 Dieting in today's society has become somewhat of the norm. Because of this we are also becoming a rapidly growing population of... Aug 5, 2018 ALCOHOL AND FAT LOSS Welcome back to another edition of the Fat Loss series! 🔥 If you've been avidly reading along and enjoying the Fat Loss series so far,... May 27, 2018 Fat Loss - Part 2 Welcome back to another edition of the Fat Loss series! 🔥 Have you ever muttered or heard someone say "They look that way because of... May 13, 2018 On Intensity. Frequency. Volume. ​​​ Have you ever invested in an Online Training program before? If you have, you will have undoubtedly have encountered by now numerous... Apr 29, 2018 Fat Loss - Part 1 Welcome to the Fat Loss series! 🔥 Over the next few weeks we'll explore some of the science behind Fat Loss from both an... 1 2 3 Featured Posts May 13, 2018 On Intensity. Frequency. Volume. ​​​ Have you ever invested in an Online Training program before? If you have, you will have undoubtedly have encountered by now numerous... Feb 25, 2018 On Training Deloads. Have you been Exercising for long periods with no real planned break? Perhaps you're looking to follow something a little bit more... Jan 28, 2018 H.I.I.T. Vs Cardio Do you suffer from being Time Poor? ⏰ Are you tired of doing continuous hours of Cardio with little to no result? 💦 If this sounds like... Dec 3, 2017 Bench Press 101 Welcome to the Bench Press guide. If you haven't already check out our recent guides on How to Squat and How to Deadlift. What is the... Nov 4, 2017 How to Deadlift? Welcome to the How to Deadlift guide. If you haven't already, check out our recent guide on How to Squat. What is a Deadlift? The... Oct 14, 2017 Do you even Squat? Hey Guys, Over the next few weeks we'll be covering some basics on the 3 major compound exercises. These include the Squat, Deadlift and... Mar 27, 2017 Daily Macros Vs Weekly Calories So you're about to eat lots of yummy food this festive weekend? Lots of Chocolates, maybe some Alcohol or a good old fashioned Australian... Mar 16, 2017 Lean Bulking As we start to lead back into the New Year, many of us start to shift our focus from the post Winter weight gain blues to really get... Recent Posts Why you (might) need Coaching. Franz Cruz Jun 30, 2021 CONTEST PREPARATION 101 Franz Cruz Jan 2, 2021 STEP TRACKING 👟 Franz Cruz Apr 26, 2020 Reverse Barbell Hack Squat 🏋️ Franz Cruz Apr 6, 2020 CONSISTENCY AND ADHERENCE Franz Cruz Jun 27, 2019 THE BEST DIET FOR YOU! Franz Cruz Jun 2, 2019 OBESITY AND HEALTH Franz Cruz Jan 31, 2019 POV MACROS? Franz Cruz Oct 14, 2018 THE VEGAN DIET Franz Cruz Sep 30, 2018 KETO Franz Cruz Sep 16, 2018 Search By Tags Exercise Fat Loss Health Muscle Building Nutrition Weight Loss

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