Challenge Details

Start Date | January 2023

Length | 6 Weeks

• 1st Place – Luke P.
• Runner Up 1 – Eric H.
• Runner Up 2 – Melissa B.
• Runner Up 3 – Harpo B.
• Runner Up 4 – Jessica C.
• Runner Up 5 – Riya L.
• Special Mentions – Connor

1st Place – Luke P.

Starting Weight | 84kgs
Finishing Weight | 77.5kgs

Why did you decide to join the challenge?

I needed a push to loose those extra covid kgs from the last 3 years.

What made the biggest impact on your results?

The biggest impact for sure was the tailored training sessions, Conor was fantastic and I’m now using machines in the gym, I had no idea what they were when I started on my own.

What advice would you give someone looking to get started on their own challenge?

Set achievable daily goals, little daily wins will get you to where you want to be.

Runner Up 1 – Eric H.

Starting Weight | 65.4kgs
Finishing Weight | 68.1kgs

Why did you decide to join the challenge?

I wanted to see if I committed to something, would I start seeing results that I haven’t been able to see by myself

What made the biggest impact on your results?

Having a coach like Danny who pushed me outside of my comfort zone and kept me accountable. Not only in the gym but outside of the gym too!

What advice would you give someone looking to get started on their own challenge?

Make sure you put 100% into the challenge. This was my second attempt, I gave it everything I could and I am proud of how much improvement I made when being committed to a plan. If I can do it, you can too!

Runner Up 2 – Melissa B.

Starting Weight | 53kgs
Finishing Weight | 50.5kgs

Why did you decide to join the challenge?

I decided to join the challenge because I wanted to challenge (pun intended) myself and push my body to new limits.  I wanted to see how far I could transform in 6 weeks.

What made the biggest impact on your results?

Having a trainer beside me and being able to push me past my limits has been a key factor in taking me to new heights.  As well as new training techniques that I am able to take with for when I’m training alone.

What advice would you give someone looking to get started on their own challenge?

I’d definitely invest in a personal trainer.  Patrick has helped me get a better understanding of how to move my body and put me on the right track to achieve my goals.  Even if you have a trainer for a short period it really does help you get focused and motivate you to hold yourself accountable.

Runner Up 3 – Harpo B.

Starting Weight | 70kgs
Finishing Weight | 70kgs

Why did you decide to join the challenge?

I decided to join the challenge for that extra little bit of motivation to help remind me to eat well and push myself that little bit harder in the gym!

What made the biggest impact on your results?

I think that trying to eat well consistently and setting a more rigid schedule for when I come to the gym were the two biggest factors for my results.

What advice would you give someone looking to get started on their own challenge?

Just get started! There’s no risk, and everyone at Duke’s is supportive and will be happy to help you along your challenge.

Runner Up 4 – Jess C.

Starting Weight | 76kgs
Finishing Weight | 74.5kgs

Why did you decide to join the challenge?

It’s a good push start in the direction I need to go on and helps me set habits

What made the biggest impact on your results?

Consistency, steps, good food

What advice would you give someone looking to get started on their own challenge?

Eat good whole foods, allow yourself treats, and do the steps

Runner Up 5 – Riya L.

Starting Weight | 57kgs
Finishing Weight | 55kgs

Why did you decide to join the challenge?

To prepare and get into shape for my wedding in April. I wanted to feel like the best version of myself going into my big day.

What made the biggest impact on your results?

Staying consistent within the gym and working with a trainer who pushed me.

What advice would you give someone looking to get started on their own challenge?

Take the jump and just get started. You will never regret pushing yourself out of your comfort zone and working towards being the bets version of yourself

Special Mention – Connor

Connor (also known as Speedy) is one of our amazing trainers and helped coach Luke to victory! 

What advice would you give someone looking to make a change to their physique?

Jump in with either a coach or training partner. Having someone else there to rely on and not let down is the biggest help. Even I have a coach, believe it or not!

In your experience, what’s the biggest hurdle people need to overcome? 

Taking that first step to build routine. Specifically, setting aside time to get into the gym, or begin their fitness career. Once a routine is set, it’ll come naturally!

If you’d like to speak to Connor or any one of the team about how we can help you take your results to the next level shoot us an email at richmond@dukesgym.com.au

REGISTER FOR OUR NEXT CHALLENGE BELOW

Our 6 Week Shape Up Challenge is perfect for anyone looking to make a real change because it combines Training, Nutrition and Accountability. 

FILL IN THE ENQUIRY FORM TO GET STARTED 

A huge congratulations to everyone that managed to make it through the 6 Week Shape Up Challenge. Without further a due, below are the challenge winners!  

Challenge Details

Start Date | November 2022

Length | 6 Weeks

• 1st Place – Steph C.
• Runner Up 1 – Zoe W.
• Runner Up 2 – Carly E.
• Runner Up 3 – Lisa A.
• Runner Up 4 – Glen R.
• Runner Up 5 – Josh L.
• Special Mentions – Paddi

1st Place – Steph C.

Starting Weight | 67.3kgs
Finishing Weight | 63.2kgs

Why did you decide to join the challenge?

I wanted to lose weight and 6 weeks seemed achievable to kick that off

What made the biggest impact on your results?

Tracking my food made me realise where I had been going wrong. I learnt how to eat without undoing my results and fit in going out occasionally.

What advice would you give someone looking to get started on their own challenge?

Book in with a trainer! I couldn’t have done it without Patrick bringing the knowledge, motivation and fun to every session. Convince a friend to join you too so you can keep each other accountable 

Runner Up 1 – Zoe W.

Starting Weight | 63kgs
Finishing Weight | 61.5kgs

Why did you decide to join the challenge?

I decided to join the challenge to prove to myself I could stick to a routine for an extended period of time as that is something I typically struggle with. . 

What made the biggest impact on your results?

Mindset. As soon as I was able to disconnect from the notion of instant validation/results I began finding a purpose to consistently train that existed outside of a ‘superficial’ motivation. 

What advice would you give someone looking to get started on their own challenge?

Just do it. (not sponsored by nike)

Runner Up 2 – Carly E.

Starting Weight | 56kgs
Finishing Weight | 55kgs

Why did you decide to join the challenge?

Needed a goal to work towards to challenge myself outside of my comfort zone.

What made the biggest impact on your results?

Not what I did, but how often I did it.

What advice would you give someone looking to get started on their own challenge?

When you believe you can you’ll achieve it

Runner Up 3 – Lisa A.

Starting Weight | 67kgs
Finishing Weight | 64.2kgs

Why did you decide to join the challenge?

I wanted another little kick up the bum before the Christmas break! 

What made the biggest impact on your results?

Staying consistent with my eating/training – I did have covid during this period, so was out for 1.5 weeks but I still tried to keep my eating habits clean! 

What advice would you give someone looking to get started on their own challenge?

Set a goal that is achievable but is also still going to push you. Show up, even if you’re tired/not feeling it.. You’ll feel better for the movement and any little but helps chip away at your goal.  

Runner Up 4 – Glen R.

Starting Weight | 105kgs
Finishing Weight | 103kgs

Why did you decide to join the challenge?

Danny had persuaded me to join the challenge. 

What made the biggest impact on your results?

Keeping a consistent workout routine, which having Danny as a PT helped a lot.

What advice would you give someone looking to get started on their own challenge?

Give it a shot you have nothing to loose!

Runner Up 5 – Josh L.

Starting Weight | 66.45kgs
Finishing Weight | 67.95kgs

Why did you decide to join the challenge?

I decided to use this challenge as a goal to push harder and beyond my current limits.

What made the biggest impact on your results?

The sessions per week has been very helpful! Danny and Jayden overseeing me has given confidence to push harder since they can help me when I start to fail. Using the trainerize app has help me to track and manage my own progress.

What advice would you give someone looking to get started on their own challenge?

Special Mention – Paddi

Paddi (also known as Patrick, P. Diddy and Paddi the Baddy) is one of our amazing trainers and helped coach Steph to victory!  

What advice would you give someone looking to make a change to their physique?

Get clear, commit and apply!  When people are starting their fitness journey many don’t know where to start.  Majority tend to hop on the social media train and begin random workouts.  I find if you are organised with your programs you’ll have more motivation in each session.  Committing tends to be the hard one.  Fitness is more mental than anything. We are breaking old habits and replacing them with new ones, which for many adults it can be a difficult task.  If you can power through the days where you lack motivation, the consistency will pay off in the end. Change doesn’t happen over night, it takes practice and diligence. 

In your experience, what’s the biggest hurdle people need to overcome? 

Patience and consistency. Consistency with your food and workouts.  We live in a world of instant gratification.   Its not like a haircut where you go in, get the service and leave feeling refreshed.  Fitness takes time and effort. Everybody wants everything now, but if you can stop focusing on the end result and focus on the little wins that is where you’ll succeed.  Yes we are aiming for the final goal, but in order to keep motivation alive you need to celebrate your little wins.  Maybe your mobility has increased, maybe you’ve gotten stronger within the past two months or your clothes are fitting the way you want.  The final product is a by-product of all of the ‘small’ accomplishments.  Keep chipping away!

If you’d like to speak to Paddi or any one of the team about how we can help you take your results to the next level shoot us an email at richmond@dukesgym.com.au

REGISTER FOR OUR NEXT CHALLENGE BELOW

Our 6 Week Shape Up Challenge is perfect for anyone looking to make a real change because it combines Training, Nutrition and Accountability. 

FILL IN THE ENQUIRY FORM TO GET STARTED 

A huge congratulations to everyone that managed to make it through the 6 Week Shape Up Challenge. Without further a due, below are the challenge winners!  

Challenge Details

Start Date | July 2022

Length | 6 Weeks

• 1st Place – Michael B.
• Runner Up 1 – James G.
• Runner Up 2 – Lisa A.
• Runner Up 3 – Luke G.
• Runner Up 4 – Tori T.
• Runner Up 5 – Joel P.
• Special Mentions – Chris

1st Place – Michael B.

Starting Weight | 89.5kgs
Finishing Weight | 81kgs

Why did you decide to join the challenge?

Post covid had let myself go a bit and needed to create better habits again.

What made the biggest impact on your results?

Consistency in attending classes. Good positive vibes of the sessions. Meal planning and restricting alcohol consumption.

What advice would you give someone looking to get started on their own challenge?

Hardest bit is stepping out the door. Every little bit counts. Don’t sacrifice everything, try and keep balance in your life so the change is more sustainable.

Runner Up 1 – James G.

Starting Weight | 77kgs
Finishing Weight | 78kgs

Why did you decide to join the challenge?

To get in better shape, build muscle and hit lifting numbers. 

What made the biggest impact on your results?

Having a PT and structured program meant that I was properly tracking and making progress. 

What advice would you give someone looking to get started on their own challenge?

Set goals that are difficult but still achievable and get a PT to help keep you on track and alter the program for maximum results.

Runner Up 2 – Lisa A.

Starting Weight | 70.9kgs
Finishing Weight | 67.9kgs

Why did you decide to join the challenge?

I needed a little kick up the bum to get motivated and make some real progress. I wanted to lose weight, tone up and feel stronger.

What made the biggest impact on your results?

I think being mindful of what I was eating, working towards a specific calorie goal with my fitness pal helped. Increasing my gym workouts from 2 to 4 sessions a week also made a difference.

What advice would you give someone looking to get started on their own challenge?

I think starting out with a 6 week challenge is great because it’s not a daunting amount of time to implement some changes yet some great results can be achieved in the short amount of time. I think routine and consistency is key. Once you see these results, it’ll motivate you to keep going!

Runner Up 3 – Luke G.

Starting Weight | 74.8kgs
Finishing Weight | 73.3kgs

Why did you decide to join the challenge?

Encouragement from Danny + a desire to build healthier routines

What made the biggest impact on your results?

Eating consistent meals and cutting way down on alcohol

What advice would you give someone looking to get started on their own challenge?

Just commit and see what happens

Runner Up 4 – Tori T.

Starting Weight | 68kgs
Finishing Weight | 64kgs

Why did you decide to join the challenge?

I joined the challenge so that I could work on my fitness and overall be healthier and stronger. 

What made the biggest impact on your results?

The support from my trainer Kat (she’s awesome), her support and her ability to keep my positive. She made getting in to the gym enjoyable and I always left feeling good!

What advice would you give someone looking to get started on their own challenge?

Be in the right mindset, but also challenge your inner voice that’s telling you can’t do it, because without a doubt you can !!!!

Runner Up 5 – Joel P.

Starting Weight | 74kgs
Finishing Weight | 76kgs

Why did you decide to join the challenge?

I had really let my posture and strength deteriorate where it had become a problem. I needed to set a time limit challenge to motivate getting back to a good baseline and not further the bad habits.

What made the biggest impact on your results?

Staggered consistent attendance really quickly helped increase morale, energy, and appetite to fuel the journey. Generally just feeling better physically and mentally made it easy to push harder each session and craving the next session.

What advice would you give someone looking to get started on their own challenge?

Go in with clear goals and realistic expectations that you can be excited about and be proud of as you make small milestones. When these are reached you feel excited to push it further and keep striving for better overall health.

Special Mention – Chris

Chris is one of our amazing trainers and helped coach Michael to victory!  

What advice would you give someone looking to make a change to their physique?

Be consistent with your training. It will have it’s ups and downs, as long as you stick with it you’ll see the results you’re after. While setting is important, it’s more important to actually enjoy the journey. Those who find a way to enjoy their training always get better results than those trying to just grind it out. 

In your experience, what’s the biggest hurdle people need to overcome? 

People need to get super clear on their goals, and pick a program that’s focused on getting them there. For example, too often people want to get stronger, but then don’t want to follow through with the caloric surplus. The basic principals of training apply to everyone, and your training might have points of regression. Don’t let this discourage you, it’s just part of the process. Keep going! 

If you’d like to speak to Chris or any one of the team about how we can help you take your results to the next level shoot us an email at richmond@dukesgym.com.au

REGISTER FOR OUR NEXT CHALLENGE BELOW

Our 6 Week Shape Up Challenge is perfect for anyone looking to make a real change because it combines Training, Nutrition and Accountability. 

FILL IN THE ENQUIRY FORM TO GET STARTED 

A huge congratulations to everyone that managed to make it through the 6 Week Shape Up Challenge. Without further a due, below are the challenge winners!  

Challenge Details

Start Date | March 2022

Length | 6 Weeks

• 1st Place – Linh H.
• Runner Up 1 – Fraser D.
• Runner Up 2 – George H.
• Runner Up 3 – Damon B.
• Runner Up 4 – Kellie D.
• Runner Up 5 – Jessica C.
• Special Mentions – Katrina

1st Place – Linh N.

Starting Weight | 72kgs
Finishing Weight | 67kgs

Why did you decide to join the challenge?

I wanted someone to keep me accountable and teach me about dropping weight properly.

What made the biggest impact on your results?

Daily step count

What advice would you give someone looking to get started on their own challenge?

Do the boring stuff

Runner Up 1 – Fraser D.

Starting Weight | 88.3kgs
Finishing Weight | 87.2kgs

Why did you decide to join the challenge?

I wanted to get motivated again – having a clear start and end date really helped. 

What made the biggest impact on your results?

Training consistently and following a clear program 

What advice would you give someone looking to get started on their own challenge?

Just get started!!!!

Runner Up 2 – George H.

Starting Weight | 91.7kgs
Finishing Weight | 86.5kgs

Why did you decide to join the challenge?

I wanted an solid reason to commit to my training and eating well. I’ve also got a holiday coming up, now I’m bikini ready.

What made the biggest impact on your results?

Talking with the team about nutrition plans and ensuring I had easy and achievable goals to hit each day! Shoutout to PT Katrina, I asked her to check my form on a weekly basis

What advice would you give someone looking to get started on their own challenge?

Setting small, achievable goals that add up made this process super easy, and fun!

Runner Up 3 – Damon B.

Starting Weight | 94.3kgs
Finishing Weight | 88.1kgs

Why did you decide to join the challenge?

To challenge myself and use the competition aspect as a motivator to cut weight

What made the biggest impact on your results?

Consistent Diet and cardio

What advice would you give someone looking to get started on their own challenge?

Stay consistent even if you fall off for one day or a week just keep reverting back to the plan and stick with it as much as you can

Runner Up 4 – Kellie D.

Starting Weight | 82.4kgs
Finishing Weight | 78.15kgs

Why did you decide to join the challenge?

Wanted to really push and challenge myself on more consistent weight loss

What made the biggest impact on your results?

Running consistently and food tracking

What advice would you give someone looking to get started on their own challenge?

Just start! You will wish you had done it sooner

Runner Up 5 – Jessica C.

Starting Weight | 78kgs
Finishing Weight | 74.90kgs

Why did you decide to join the challenge?

To set myself a challenge and end date to lose weight

What made the biggest impact on your results?

Caloric intake and steps

What advice would you give someone looking to get started on their own challenge?

Understand what you, do your steps and eat whole foods

Special Mention – Katrina

Katrina is one of our amazing trainers and helped coach Linh to victory!  

What advice would you give someone looking to make a change to their physique?

As biased as it sounds having a Coach is honestly a gamechanger not only will they help guide you through all the rubbish information that is out there but they will get you to your results quicker and more sustainably. Not only that but the accountability and support you get is like no other.

In your experience, what’s the biggest hurdle people need to overcome? 

People tend to overcomplicate things and jump from diet to diet program to program. If you just stuck to the basics and stayed consistent you would be surprised at what you can achieve. Don’t let one bad day turn into a bad week if you fall off track, don’t try and compensate the next day, just keep going.

If you’d like to speak to Katrina or any one of the team about how we can help you take your results to the next level shoot us an email at abbotsford@dukesgym.com.au

REGISTER FOR OUR NEXT CHALLENGE BELOW

Our 6 Week Shape Up Challenge is perfect for anyone looking to make a real change because it combines Training, Nutrition and Accountability. 

FILL IN THE ENQUIRY FORM TO GET STARTED