Fierce & Fit 

Firstly, highly qualified, insured and registered Strength and Conditioning Coaches deliver our programs – sadly, this is not always the case.

Fierce & Fit is a women’s only hour of Strength and metabolic conditioning which is purposefully programmed to deliver maximum benefits for women.

Strength training is incredibly beneficial for women, building lean muscle mass, assists maintain body shape and improves our overall body strength – our pound for pound strength, as we travel along with life’s demands.

As women, we worry about how hard it can be to maintain our body weight, manage hormonal fluctuations, maintain strong bones, maintain lean muscle (or build it) keep our metabolism fired up and body fat low as we age …and rightly so! The older we get the harder it can be and yes that little more work needs to be done. Strength training has been scientifically shown to improve bone density and help prevent Osteoporosis (bone mineral density loss) and improve outcomes for those with Osteopenia (less severe bone loss), it also helps prevent Sarcopenia (muscle loss).

Strength training will also help improve your insulin sensitivity levels. Having insulin resistance is a sign that your body is having difficulty processing and using blood glucose. This can indicate other health problems such as high blood cholesterol levels and high blood pressure.

Strength training is extremely beneficial to women who suffer with Polycystic Ovary Syndrome (PCOS), and will assist keeping blood pressure within a healthy range.

The class utilises circuits, complexes and, at times, very specifically chosen and specifically timed groups of exercises.

The week’s program also includes Metabolic Conditioning which may consist of body-weight moves, use of varied equipment from kettlebells to medicine balls and other forms of familiar activities such as sprints or a rower, and if suited to your needs, you will even learn how to use a Barbell and concur the big moves. This is a perfect pairing with your strength training to get you the greatest results possible.


Joanne Magill
I’m a 54-year-old athlete and over the years have had my fair share of injuries and strains.  Tracy’s knowledge, skill and patience have always provided the guidance my body and mind have needed as scaffolding to bring me back to my “game”. Tracy’s extensive knowledge base with regard to both sport and fitness physiology and psychology and her intuitive capacity to motivate makes her an excellent fitness and wellbeing guide ... Read More

- Joanne Magill

A couple of years ago I was paddling dragon boats and going to yoga. Then I suffered a shoulder injury. I could no longer paddle or even bear enough weight to do some of my yoga positions. I tried a lot of things, and they helped somewhat. However, I could not get any strength back, as every time I tried something I felt I was doing more damage. So I ... Read More

- Deborah Foley

Deborah Foley
3 Everingham Place ​Coffs Harbour ​NSW 2450 Australia

02 6699 5000

02 6699 4000

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    Disclaimer: *Results may vary from person to person depending on lifestyle, diet and commitment to our program.
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