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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, 13 September 2016
Published in Trainers

Creating a healthier Australia through a simple and realistic approach towards your health and fitness goals with our 8 week transformation challenge.
Adam, founder of Invest Personal Training is continuously creating a results focused environment inside Good Vibes Fitness where you will be surrounded by like-minded people achieving fantastic results.

Currently training for;
8 Marathons in 8 consecutive days across all states/territories in Australia for Breast Cancer
Ironman 70.3 World Championships 2017
10km Run under 34.55 minutes
21km Run under 77 minutes

Quotes from Adam

“I’d rather be in the race for a second than a spectator for a lifetime”

“Pain will pass and your legs will heal, but what you achieve today will be there forever”

“Learning from failures is the key to success, if you are not failing you are not attempting. By not attempting you don’t have a chance”

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.

Wednesday, 11 June 2014
Published in Our Blog

Posted by Andrew Boyd from Carb Freedom

Serves 2

This colourful pasta dish combines olives, cabbage, feta cheese and low-carb pasta spirals and is the perfect way to enjoy a healthy lunch. We recommend Fusilli as it captures the feta cheese, but feel free to experiment with other low carb pasta options.

This dish also works well with the addition of croutons, for that extra crunch.

200g of Carb Freedom High Protein Pasta
100g of Feta Cheese
½ Red Capsicum
½ Yellow Capsicum
¼ red cabbage
1 Small Red Onion
16 Olives
2 Tbsp of Extra Virgin Olive Oil
Salt & Pepper
Bring a large saucepan of salted water to the boil over high heat. Add the Pasta to boiling salted water and cook for 15 minutes or until Al-dente.

Meanwhile finely chop the onion and place in a large mixing bowl.

Julienne (cut into thin strips) the capsicum and add to the onion.  

Shred the cabbage and mix in with the onion and capsicum, along with the olives.

Mix the salad together in the bowl.

When the pasta is cooked, drain and set aside.

Crumble the feta with your hands over the salad [you want small pieces for the best result] and add the pasta, the warm pasta will slightly melt the Feta and create a creamy sauce.

Dress with olive oil and mix well. And add Salt and pepper to taste.
Serve in a bowl with finely shredded basil.

Wednesday, 26 February 2014
Published in Swim
Tagged under

Jason is a qualified swim coach with over 8 years teaching experience.
He has the knowledge to enable swimmers to improve their stroke styles, efficiency and strength. Swim Infiniti specialises in learn to swim and offering quality lessons out of Good Vibes pool.

For more information feel free to contact Jason on:
0452 182 527
This email address is being protected from spambots. You need JavaScript enabled to view it.

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