THRS TRAINING
For the next 8 days follow this routine based around Training Effectiveness, Mindful Eating and a Focused Mindset. Follow the guidance and keep up with the training volume and intensity.
The THRS Training Approach
A strong, functional body is built through balance, movement, and recovery. Strength isn’t just about lifting more weight, it’s about moving well, connecting to your body and feeling ready to test your physical ability.
Your training will cover:
✅ Strength Training – Build power and durability.
✅ Mobility & Flexibility – Keep your body moving efficiently.
✅ Cardio & Endurance – Improve stamina and overall fitness.
These elements work together to create a strong foundation, one that supports everyday movement.
Fueling Performance with Nutrition
You can’t out-train a poor diet. Optimal results come from aligning your training with the right fuel. What you eat directly impacts your energy levels, recovery and overall progress. Prioritising proper nutrition will take your performance to the next level.
Mastering the Mindset
Listen to your body. Understand the difference between fatigue, soreness, and injury but also recognise when you’re just making excuses. A get-up-and-go attitude is key to long-term success. Some days will be harder than others, but the most important thing?
Don’t overthink it—just do it.
Nutrition
Guide
Stay on track with your nutrition with this THRS healthy eating plan, designed to help you feel your best!
This guide provides structure focusing on balanced nutrition, meal prep, and portion control. It includes shopping lists, recipes, supplement recommendations and guidance on how to eat for the best results.
Establishing the best approach for you should be your first step of progression. Identify your needs and how you will perform at your best. Consider things such as when you like to exercise, when you have the most energy, when you feel lethargic, when you feel hungry, if you get enough hours sleep etc.
Things to
Consider
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Make your health & fitness routine suitable for your lifestyle.
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Work on developing positive habits.
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Focus on the areas that will be most beneficial to you.
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If it’s stressful, it won’t work.
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Remember that it should be a life long process, not just a ‘quick fix’.
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Set and achieve short, medium and long term goals.
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Don't overcomplicate things.
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Consider how strict you want to be with yourself.
Energy
Food fuels your body, but overeating can leave you feeling lethargic. Carbohydrates are the primary energy source and work best when timed around your daily activities. Consuming the right amount at the right time supports workouts and other tasks. While carbs are key, energy also comes from other nutritional sources.
Step 1
Determine your goal
Step 2
Foundation & Meal Prep Basics
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December 2025
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MAKE FITNESS A HABIT
EVENTS, ADVENTURES & RETREATS
We like to create friendships within the member community and bring people together through events such as BBQs, summer parties, sports days, Christmas celebrations and more.
As our community grows, so will our events, adventures and retreats. We are excited for the experiences to come!
