Good Vibes Fitness | 24 Hour Gym Macquarie Park

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Thursday, 09 July 2020
Published in Trainers

Bianca has been strength training for 9 years and has nearly 6 years of industry experience coaching individuals both face to face and online. She has competed in both bodybuilding and powerlifting and played soccer for 7 years. She knows the importance of hard work, consistency and recovery when it comes to getting optimal results.

Bianca likes to work closely with her clients to help them reach their goals. She understands the importance of continuous education and upskilling to improve her service to her clients.

Her specialities are:

  *   Strength Training
  *   Training Technique Correction
  *   Pre/Rehab
  *   Body Re-composition
  *   Nutrition
  *   Improving Overall Health & Fitness


  *   Certificate III & IV in Fitness
  *   Level 1 ASCA Strength & Conditioning Coach
  *   First Aid & CPR
  *   Pre/Post Natal Training

Wednesday, 01 April 2020
Published in Class

HIIT: 45 min

If you’re looking to get fit fast, high-intensity interval training, or HIIT, is a great way to start. Alternating between short, high-intensity work sets and brief recovery periods, HIIT can be as addictive as it is challenging.

Whether you’re looking to lose weight, enhance muscle tone or boost overall fitness, HIIT classes can help.
Interval training can burn more calories and fat, in a shorter time, than traditional exercise. It also improves cardiovascular activity and endurance.

Yoga: 45 minutes

Yoga develops inner awareness. It focuses your attention on your body's abilities at the present moment. It helps develop breath and strength of mind and body. It's not about physical appearance.
Yoga is known for its ability to soothe tension and anxiety in the mind and body. But it can also have an impact on a person's exercise capacity.

Body Weight Circuit: 45 minutes

full body weight circuit class targeting all major muscle groups in the body. Great for general fitness. Suitable for all fitness levels.                                           
Whether you’re looking to lose weight, enhance muscle tone or boost overall fitness, This classes can help.

Zumba: 45 minutes

Zumba combines high energy and motivating music with unique moves and combinations that allow the Zumba participants to dance away their worries. ... Zumba is a form of exercise that involves dancing to fast tempo music.

7 health benefits of Zumba

  1. It's fun. The more you enjoy your exercise routine, the more likely you are to stick with it. ...
  2. Great for weight loss. ...
  3. Tones your entire body. ...
  4. Boosts your heart health. ...
  5. Helps you de-stress. ...
  6. Improves coordination. ...
  7. Makes you happy.

ABT- Abs Butt & Thighs : 30 minutes

ABT is an Intense bodyweight class focusing on the most stubborn areas such as Abs-Buttocks-Thighs.

The class will help you shape, tone and define waistline, hips, legs as well as giving cardiovascular conditioning.

Conducted using a mat only with fun music.

Exercises are easy to follow and learn, but hard enough to achieve great results.

Boxing: 45 minutes

Boxing is an exercise class based on the training concepts boxers use to keep fit. Classes involve shadow-boxing, skipping, press-ups, shuttle-runs and sit-ups. Classes are aimed at men and women of all ages and fitness standards. As no class involves the physical hitting of an opponent, it is a fun, challenging and safe workout.

Wednesday, 19 July 2017
Published in Membership Programs

We all know that greater work life balance is one of today's greatest challenges in the fast paced office environment. Our Corporate Wellbeing Program aims to help achieve greater work life balance and overall physical and mental wellbeing.

It is well documented that when individuals feel fit, healthy and motivated this leads to: 

A reduction in stress, 
Greater focus and concentration, 
Higher levels of job satisfaction, 
The opportunity to participate more fully in family and social life, and 
More time to pursue personal goals and hobbies. 

Here are a few details for each of the seminars and a brief description of what we will be talk about.

Goal Setting and creating a winning mindset
- Why we goal set
- how to goal set (SMART goals)
- the importance of realistic targets for the individual
- preparing to fail
- the importance of long term goal setting

- importance of carbohydrates, protein, fats and fibre
- monitoring your intake
- everyone's intake is different
- nutrition around exercise
- effects of alcohol
- importance of flexibility
- adjusting to your lifestyle

- body type specifics
- importance and benefits of weight training and progression
- having a structured weekly training plan
- cardiovascular training and its benefits
- best ways to perform cardio for optimal results
- ensuring you enjoy it and that it is realistic and fits in with your lifestyle

In 2008 I was involved in a motorbike accident, resulting in my left leg being amputated above the knee. I suffered a brachial plexus injury, which resulted in a loss of function to my left arm, and several other injuries to my right leg. I was 21 years of age. It was pretty clear from this moment forward that my life had changed forever…
Four years ago I decided to use my story as a tool to help others discover a passion for life. I have travelled the world as a motivational speaker to spread positivity and a unique source of inspiration to many. I welcome you to take a minute to read through the attached and why I believe I can excite and motivate your audience no matter your industry or the size of your group.

Tuesday, 04 October 2016
Published in Our Blog

I would like to say a big congratulations to, Good Vibes Fitness member,Fiona Gaffney who recently won the Bikini division with INBA. In October 2015 Fiona decided she wanted to compete in this event. Fiona always enjoyed training and decided to set her mind on aiming for this new goal.
Competing was about challenging her mind and body in a way she had never done before (Fiona said "4.15am starts definitely make you question your sanity!")

Fiona felt by joining Good Vibes it gave her the competitive advantage she needed by being able to train very early in the morning when most other gyms are closed and again in the evening.

Placing first a couple of weeks ago was the perfect ending to many months of training hard for Fiona!

Well done Fiona Gaffney





Tuesday, 24 June 2014
Published in Our Blog

Posted by Andrew Boyd from Carb Freedom

Serves 6 - 8
Preparation: 10 Minutes
Cooking time: 30 minutes

Combining pork, lamb, low-carb pasta and cheese, our low-carb take on mac and cheese is the perfect winter meal for the whole family. We recommend using Sedani pasta as these ribbed, hollow pastas help capture the dish’s full flavour, but feel free to experiment with other varieties.

For the Ragu
1 pack of low-carb Sedani
250g of coarsely minced pork
250g of coarsely minced lamb
2 tablespoons extra-virgin olive oil
1 Large onion diced
3 or 4 cloves garlic, chopped
1 tablespoon of tomato paste
100ml red wine (optional)
1 tsp paprika
2 tsp dried mixed herbs
For the Sauce
600ml milk
200g grated mozzarella cheese
50g grated parmesan
2 tsp of xanthan gum
For the Topping
1 slice of crisp bread
Grated mozzarella cheese


  1. Preheat oven to 180 degrees
  2. In a large saucepan add the olive oil, onion, garlic and salt and cook on a medium heat.
  3. Meanwhile add the sedani to boiling water.  Cook for 10   minutes or until al dente.
  4. Once the onions and garlic have softened add the paprika and crumble the mincemeat into the pan.  Cook on a medium heat for 4 minutes using a spoon to break-up the mincemeat.
  5. Add the tomato paste, dried herbs and red wine to the mince.
  6. Once the juice has reduced by half (approx. 2 minutes) turn the pan down to a low heat.
  7. When the pasta has cooked drain and add to the Ragu and mix well.
  8. Place the milk and grated mozzarella in a saucepan on a medium heat. Stir continuously so the milk does not stick to the bottom of the pan
  9. When the cheese begins to melt turn the heat to low.
  10. In a small bowl mix the Xantham Gum and a 2 tablespoons of COLD milk and mix well.
  11. Add the Gum mix to the cheese sauce and stir continuously.
  12. Blend the cheese sauce over a low heat with a bar mix style blender until it thickens.
  13. Add half the sauce to the ragu & pasta & mix through.
  14. Transfer the mix to a 30cm rectangular deep sided pan and add the remaining cheese sauce on top
  15. Using a blender or even just by hand crumble the crisp bread over the top of the pasta mix.
  16. Grate mozzarella on top and place in the oven for 10 minutes.

Note if you want to prepare the dish earlier, you can stop after step 15 and place in the fridge.  When ready to serve continue with steps 16 & 17 but reheat in the oven for 20 – 25 minutes.

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  • 7-11 Talavera Rd Macquarie Park NSW 2113
  • (02) 9889 4415
  • 0423 494 401