Roll, Unwind, Release

Roll, Unwind, Release…

You will learn to release the primary 6 areas of your body to help you take control of your aches and pains

You will sleep better, move better, and train better!

After some core activation exercises, we will dive deep into releasing these areas:

  • Head, Neck, Jaw
  • Upper back rolling & Back bending
  • Lower back & Psoas opening
  • The most important hip rotator ~ Piriformis
  • Quad releases for knee pain & IT band issues
  • Foot & Calf releasing for ankle mobility & foot problems

We will also discuss other reasons why we develop tension such as blocked energy flow, unresolved issues, nutrition, core function, breath and emotions.
(A detailed handout will be provided for you to take home)

When: Saturday April 27 @ 10:30am – 12:30pm
Where: Central Coast Leagues Fitness (Studio 1), Level 1 – Dane Drive Gosford
Cost: $40 (members $35)
Please Pre-Register

P: 02 4325 9879
Run by: Amanda Lainé
Yoga Instructor & Kinesiologist

The Creche will open and available for you!
If you have a roller please bring it with you ~ We will have rollers & balls available for you to use at the workshop

Hot 26+2 Yoga Teacher Training

Running the only Hot 26+2 Teacher training in NSW for the remainder of the year, there is no better time to book in and Evolve your practice and your life.

You are ready.

If you’ve ever thought about sharing your passion for yoga with others and expanding beyond your limits, now is the time to take the next step and dive deeper.

This course is a 4 week course , either starting on the 11th or 18th of November 2019.

For further information and payment of deposit, please Contact

Kez’s Journey

Meet Kez! With just 50% lung capacity- listen to how she has made health & well being a successful priority in her life against the ultimate odds.

Aisha’s Journey

Meet Aisha! After not seeing results from countless gym memberships, listen to how she has taken ownership of her Life and shed over 30kgs (and still going!) and now looking and feeling amazing!


Hey Guys & Gals!

Thanks for stopping by and we hope we can add some value to your day by being here!

You may have had a chuckle at the title of this blog BUT let’s be honest- how many of us have often thought “I really need to do something about my health/fitness/weight/flexibility?” but then the anticipation of it all just beats you to a corner.

So often, many of us crash and burn before we even start our fitness journey simply because we buckle under the pressure of seriously unrealistic goals, or, we think that gyms are for “fit” people only.  On top of that, we don’t have the foggiest idea where to start with achieving our goals. Sound familiar? After helping literally thousands of first timers and fitness savvy people get themselves looking and feeling amazing over my 15years in the industry- I’ve found a few simple tips on how to not only survive your own fitness journey, but dominate it!


Let’s be real here- if it’s not fun, you’re not going to come back. If the gym feels like a dentist appointment each time you lace up your Nikes- you can forget those fitness goals, let alone keep up that 12 month commitment!

We have to enjoy it, peeps! Do a group class for extra motivation & friendly coaching, update your music playlist of your favourite tracks, jump on the treadmill and login in to your Netflix account and catch up on an episode of Suits while getting those steps up, or my personal fave- train with a friend! (You’re 50% more likely to achieve your goals when you have a regular training buddy so bring a Wingman!)


This is a big one. Gyms can be petrifying. Especially if you’re just starting out. A lot of you know exactly what I mean…you’ve walked in to a gym and you feel as useless as a white crayon because you’re surrounded by gleaming rows of fitness equipment that you have no clue how to use.  GYMS CAN BE INTIMIDATING!

Then your brain starts saying things like” “Maybe you should come to the gym when you’re FITTER!”. Sounds comforting, but can I just tell you that this makes about as much logical sense as saying to yourself “Maybe you should take a shower when you’re CLEANER!” , sounds a little silly doesn’t it? That’s the whole point we are here!

Come as you are. Come with whatever level of fitness you have, even if you’d describe it as “non-existent”. Take every workout at your OWN pace. If “your own pace” means you’re stopping every 30 seconds to take a sip of water and catch your breath- then that’s OK! Try not to compare you’re “chapter 1” to someone else’s “chapter 20”- be kind to yourself. You’re already amazing as you are- you’re simply just working on being a fitter, healthier version of your amazing self and just feeling better in your own skin!


This sounds SO cliché but it’s a powerful tip! if you can, try to make your workouts a part of your day to day routine. For example, I try to plan 4 workouts into my week (I’m hit and miss!) but I ALWAYS have my workout gear with me. Just in case. You never know when an appointment will finish early or you wake up super early and can hit a gym session on the way into work. Studies show that people who go home after work/uni/school to then go to the gym, don’t actually make it to the gym. The success stories often come from people who get a workout in on the way to work, in their lunch break, or after work on their way home. If you’re time poor- opt for a 30 minute express class or even a quick 30 minute workout of your own! Make your health a part of your everyday Lifestyle and I guarantee it will be a lot easier to stick with for Life!

I look forward to hearing YOUR success story- find us on Instagram @cclfitness_gosford, Facebook or even shoot me an email at!

Hope This Helps