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 | January 2024

Length | 6 Weeks

• 1st Place – Becky H.
• Runner Up 1 – Matt F.
• Runner Up 2 – Tony B.
• Runner Up 3 – James A.
• Runner Up 4 – Jack S.
• Runner Up 5 – Zoe W.

1st Place – Becky H.

Starting Weight | 86.5kgs
Finishing Weight | 85.5kgs

Why did you decide to join the challenge?

I put on 7kg since over Nov & December having eating and drinking too much over the Summer & festive period. I always wanted to get better at lifting weights but found gyms a bit too intimidating to attend regularly for anything other the cardio. I saw a promo for the 6 week challenge at Duke’s and thought it would be the perfect opportunity to get in shape with the help of a PT providing guidance and support so I could learn to use the equipment properly. I was also impressed that Duke’s has a ‘female only’ section! I didn’t weigh myself through the challenge as I find it disheartening and have a tendency to obsess over the number of the scales and this made a difference too. I didn’t lose as much weight as hoped but I can see & feel the difference in my body and confidence. Thank you to Mike for all your help and support over the last 6 weeks – especially for a novice like me who was learning how to use all the gym equipment from scratch.

What made the biggest impact on your results?

Consistency- I could see myself getting stronger each week by increase the amount of weight I could lift. Support of having a weekly session with Mike and having him at the end of the app for advice. Not weighing myself and obsessing over the number on the scales on a weekly basis!

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

Go for it & trust the process. It will be worth it at the end and you will learn so much more about your body and what you are capable of!

Runner Up 1 – Matt F.

Starting Weight | 74kgs
Finishing Weight | 69kgs

Why did you decide to join the challenge?
Seeing the “Hi I’m Jonno from Dukes Gym “ ads all the time and to improve mental health and well being.

What made the biggest impact on your results?
Going back to simple good nutrition and some trainer that I was rather concerned with what the hell I signed up to with red nail polish and purple crocs PT trainer but in the end it worked out kind of well, could have been better hey Malin

What advice would you give someone looking to get started on their own challenge?
Nutrition is the biggest factor, the first 2 weeks are challenging and the 3rd week is trying. Push through it and WAIT for the results at 6 weeks not beforehand. Have fun with your food and get creative.

Runner Up 2 – Tony B.

Starting Weight | 79.4kgs
Finishing Weight | 76.1kgs

Why did you decide to join the challenge?
Did really well in the previous challenge and wanted to see if I could still make further changes if I pushed hard again

What made the biggest impact on your results?
Tommy is a great trainer who keeps me motivated and has me in a really good training program.

What advice would you give someone looking to get started on their own challenge?
If I can do it at 68 and get great results with a bit of hard work then anyone can give it a go. You will feel so much better and get great support from the team at the gym.

Runner Up 3 – James A.

Starting Weight | 92.7kgs
Finishing Weight | 94.3kgs

Why did you decide to join the challenge?

Runner Up 4 – Jack S.

Starting Weight | 91kgs
Finishing Weight | 93kgs

Why did you decide to join the challenge?

Thought it was a good chance to push myself with a new program!

What made the biggest impact on your results?

The constant accountability to myself & Tommy, and the structured training method that we used

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

Just jump into it. Worst is you look/feel better, plus you might win some cash.

Runner Up 5 – Zoe W.

Starting Weight | 66kgs
Finishing Weight | 62.5kgs

Why did you decide to join the challenge?
As a fun challenge to build consistency

What made the biggest impact on your results?
Being consistent and trying to implement more cardio into my workouts!

What advice would you give someone looking to get started on their own challenge?
Don’t hesitate and just enter!! Even the fact that you’ve signed up helps with motivation. Consistency is key

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 2023

Length | 6 Weeks

• 1st Place – Eric H.
• Runner Up 1 – Zoe W.
• Runner Up 2 – Tom D.
• Runner Up 3 – Sinead G.
• Runner Up 4 – Lisa A.
• Runner Up 5 – Anthony B.

1st Place – 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 third 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 1 – Zoe W.

Starting Weight | 67kgs
Finishing Weight | 63.2kgs

Why did you decide to join the challenge?
For fun, and to prove to myself i could stick to a routine

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 | May 2023

Length | 6 Weeks

• 1st Place – Ben M.
• Runner Up 1 – Dylan B.
• Runner Up 2 – Chelsea H.
• Runner Up 3 – Chloe W.
• Runner Up 4 – Chris C.
• Runner Up 5 – Daniel G.
• Special Mentions – Connor

1st Place – Ben M.

Starting Weight | 91kgs
Finishing Weight | 80.5kgs

Why did you decide to join the challenge?

I joined the challenge to push myself to the next level and as I am going off to Europe soon, it fit in perfectly with my cut.

What made the biggest impact on your results?

Eating low cal/high protein meals and smashing the tready for 45+ mins a day

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

It might be hard to get into the rhythm at the start but once you persist for 5-10 days it becomes an easy habit 🤘

Runner Up 1 – Dylan B.

Starting Weight | 75.2kgs
Finishing Weight | 78.1kgs

Why did you decide to join the challenge?

Coming back from surgery, I wanted that extra push to feel healthy again and put on a bit of muscle.

What made the biggest impact on your results?

A new program, getting to the gym 4-5 times a week and focusing on eating good food.

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

Motivation comes and goes so make sure you have the discipline and schedule to get to the gym most days.

Runner Up 2 – Chelsea H.

Starting Weight | 68kgs
Finishing Weight | 63.6kgs

Why did you decide to join the challenge?

What made the biggest impact on your results?

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

Runner Up 3 – Chloe W.

Starting Weight | 77kgs
Finishing Weight | 74kgs

Why did you decide to join the challenge?

I joined the challenge as a bit of extra motivation for myself.

What made the biggest impact on your results?

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

Runner Up 4 – Chris C.

Starting Weight | 85kgs
Finishing Weight | 80.9kgs

Why did you decide to join the challenge?

I wanted to see what I could achieve if I dedicated myself for the short 6 week time.

What made the biggest impact on your results?

I was surprised how important it was and how easy it was after a couple weeks to stick to a diet.

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

Find a PT, or even a friend to hold yourself accountable, then send topless pics so there’s no going back and stick to it!

Runner Up 5 – Daniel G.

Starting Weight | 80kgs
Finishing Weight | 78kgs 

Why did you decide to join the challenge?

I wanted to challenge myself in a way I haven’t approached my fitness, by changing my body composition while maintaining weight rather than training along with a calorie deficit to lose weight.

 What made the biggest impact on your results?

Having a trainer with me once a week really helped me focus on form to get the most out of my lifting.

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

Get a trainer. Even if it is for 30mins a week, the advice and guidance you’re given regarding form and training programs is an extremely valuable tool. 

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 

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