Which Challenge Will You Take?

What is a “challenge”?
A Challenge is a small specific period of time to focus on you and dedicate the effort needed to see real change. By making the time period short, it is manageable, easy to measure and easy to stay motivated. Through knowing that it’s only 6 weeks, you will feel driven and by the time it is up you have built the habit to continue these healthy patterns long term.

Why take a challenge?
When you’re new to a gym, exercise can be tricky and if you want results you need to do more than just get on the treadmill. Most of us don’t know where to start and this is where challenges can really help. You will be assisted with a range of different workouts with Small Group PT sessions and 1-on-1 Personal Training sessions. With professional guidance you will discover a wide range of fun and motivating exercises that will help you see results fast!
You may not be a new member, you may be a seasoned gym goer who has been going through the motions and hasn’t seen any changes in their body for a while. If you always do the same exercises you will stop seeing results. You need to keep your body guessing and once you mix it up you will notice the change and enjoy yourself far more!

This Challenge
This time we wanted to make it more personalised so every woman can get the greatest benefit from it no matter where they are in their fitness journey. We also wanted to ensure that everyone could participate over the summer, so you choose when your 6 weeks starts instead of starting on a set date!

This challenge is designed for people who need help to get the best start to their fitness journey. Whether you are brand new to the gym, or have been a member for a while and feel you need some help, this challenge is a great option. You’ll be guided through a goal setting and scheduling session with one of the Satori team, they will help you plan out the next 6 weeks. An additional nutrition consultation will focus on your food and beverages. During the 6 weeks you will also receive 2 Small Group PT sessions p/week. This combination will give you the range you need to stay motivated and see results. You will receive initial and final weigh ins plus measurements so you can see how far you come!

This challenge is for ladies with a moderate level of fitness that want to take it up a notch. Even if you are doing well and staying on target it always good to push that little bit harder before the silly season! The Summer Slimdown challenge includes everything the Kickstarter challenge does, but you also receive a 1-on-1 Personal Training session per week. This will really help you kick things into gear. The 1-on-1 consultation will be designed specifically around your goals and current abilities. This extra help will allow you to really see a change in 6 weeks and it will push you, which is why we reward you with a sports remedial massage at the end.

This challenge is for ladies who want to reach new heights in their fitness. The Transformation challenge will push you and help you achieve things that you didn’t think you could. It’s for ladies who have decided NOW is the time you want to make myself really proud and get in the shape you want. If that sounds like you it’s time to stop saying and start doing! This intensive challenge includes initial goal setting and scheduling, and as well as an initial nutrition consultation, you will have another one mid-challenge to ensure continued support and guidance. As well as Small Group PT you will have 2 personalised 1 on 1 Personal Training sessions per week which will ensure you are doing the absolute best exercises in perfect form to guarantee you surpass your PB’s and shape and sculpt quickly!

So which will you choose? Take the challenge today!

Get Started Now!

Our New Studio!

Welcome to Satori’s new and improved personal training studio!

The Satori team are super excited to introduce to you our new fully equipped Small Group Personal Training studio!

We wanted to really make this room motivational, filled with fun and exciting equipment that’s perfect to use in a group situation. This room will ensure you have everything you need to get a serious sweat while having lots of fun at the same time!

Do you want to build some strength in your upper body? We have what you need there! With a range of boxing bags to train yourself into a wonder woman warrior as well as battle ropes to really burn them out!

Tone your entire body and build balance and agility with our new TRX straps! TRX suspension training develops your strength by utilising a whole range of functional movements. It allows you to adjust your angles so you are able to complete a countless range of exercises toning and firming your whole body!

On top of this the room has free weights, a large fully set squat rack with cables, exercise bikes and more! The room will mainly be used for 1 on 1 personal training, small group personal training and our 6 week challenges.

So book yourself in for some small group personal training! And don’t forget to keep an eye our for our 6 week challenge which now thanks to our new facilities will be our best yet!

Start getting those summer bodies ready ladies…


Spring is here! Here’s a special for you..

Health, wealth & happiness: The Satori Solution!

Looking for the ultimate investment in your health that won’t break the bank? Keep reading! We all want to be healthy, wealthy and happy and we think we’ve got your first step covered here at Satori: SGPT! Small Group Personal Training has all the benefits of one-on-one personal training, but with plenty of other positives that will bring a spring to your step into these warmer months.

Our small group training classes will only ever have a maximum of four participants, so you know you’ll still have focus from your trainer and a three new friends to laugh and enjoy your workout with. Our small group sessions are a great way to challenge yourself and each other to work to your maximum potential. Added motivation! Plus, you’ll all be able to keep each other accountable for all the sessions you attend together and support each other through your workouts.

If you’re new to personal training, small group is the perfect way to add structure into your current exercise routine. With 7 sessions offered throughout the week you’ll be able to start and end your week on a high note with a rush of positive endorphins! Once you’ve started, we guarantee you’ll be hooked.

SGPT is a value packed investment; you enjoy all the benefits of personal training with added support, friendships and more money in your pocket! For the month of September we’re offering a deal that’s too good to pass up: 4 SGPT sessions for $40! That’s not even the price of one personal training session. If you’ve been thinking about personal training and are ready to make a change, give us a call or visit us at the desk today*.

*All sessions will be booked (and can be paid for) through our new app, ensuring you’re saving time and making your life easier! Search for Satori Women’s Health Club on Google Play or Apple App Store today.

Spring Clean Time!

What’s up, Satori Squad?! It’s September, which means the start of spring! We know it doesn’t quite feel like it yet, but we’re positive the sunshine is just around the corner.

As we move into the warmer months, it may be time to change up your exercise regime. Forget spring cleaning the house; let’s help you put that pep back in your step by spring cleaning your fitness routine! Mixing up things in and outside of the gym helps keep things fun and interesting, anytime of the year. We’ve outlined some bright ideas for you to supercharge your routine and take your workout to the next level.

Mix up your strength split and give supersets a whirl
Break up your weight training sessions and change up your exercises to supersets. Not only does it make your workout fly by, but you can work opposing muscle groups back to back, and work one while the other rests. The fired up calorie burn is a bonus, thanks to the elevated heart rate during your workout.

I love supersets because I enjoy getting in and getting out (and the burn, baby!) but also because it really does keep my muscles guessing. If you have any questions about how to mix up your sessions with a new weight split or adding supersets or a circuit, ask one of our friendly gym staff.

Get creative with a new toy
You’re warming up on the treadmill. You’re looking around the gym when you spy the slam balls again. You’ve wondered how to best use them in your workout for weeks, but have no idea how… Honey, we’ve all been there! Our personal trainers are happy to demonstrate how best to safely use any piece of equipment in your workout. We’ve got heaps of goodies here at Satori that you can use to add pizzazz to your workout from the bosu, to kettleballs and the humble fit ball!

Say sayonara to distractions!
Picking up a magazine on the way to the bike? Checking your Facebook notifications when you should be doing deadlifts? Give them the flick sister! If you find yourself taking longer than necessary at the gym, it’s time to change or ditch something. We know you’re all busy, hardworking women, and we want to see you living your best, balanced life – get into the zone the minute you get your runners on and in the door. To further time-suck-proof your workout, why not set up all your stations before starting, or get your program in front of you to be always on the move.

Make your workout one of your daily highlights
Let’s cut straight through the BS and tell you now: you should not be dreading your workout. If hitting the gym is one of your least favourite times of the day, then you’re definitely in need of a workout spring clean! The same goes for if there are parts of your workout that you dislike more than others. If the thought of doing one more burpee makes you break down in tears, ditch them! The awesome thing about Satori is there are so many options for exercise to help you find something you truly enjoy. After a lot of experimentation and trying things on for size, I discovered I love HIIT training and working my core and legs most. This is why I love HABIT and CXWorx classes – but I didn’t find that out overnight! Think about what you like and dislike in your routine, and have a chat to our friendly Desk girls to see if there’s a class or personal trainer who can help you find the sparkle in your workout again.

So, what are you going to do to spring clean your workout? We’re always happy to give our tips and tricks here at Satori, so come on in and test run your spring routine today!


Do you need a fitness partner?

And just like that, it’s April! The year is flying by and you may be wondering what happened to all the goals you’d set for yourself at the beginning of the year. Whether it was to fit into an amazing pair of jeans, be able to complete an unassisted chin-up or just to have a routine, we can all relate. If you’re finding yourself lacking motivation or struggling to keep yourself accountable, then perhaps you need to find a fitness partner! Your fitness partner could be a work colleague, your daughter, or even one of our fantastic Personal Trainers at Satori. Training with a fitness partner has so many incredible benefits, for both of you.

If accountability is your biggest struggle, set up a date with your fitness partner every week. You’d never bail out on a friend week in, week out. Together, you can motivate one another to get active and stick to working on your goals. Rather than catch up over coffee, why not organise to meet up at the treadmill?

Sometimes, the end goal seems so far out of reach that it would just be ‘easier’ to quit now – but a friend will always remind you of your worth and to keep going. It can be easy to be harsh on yourself, but no friend will let you give up. Exercising with a friend breeds positivity and more self-love, and we can all do with more of that.

There’s nothing wrong with a bit of healthy competition between friends. Having someone to compete with gives you both an edge to try harder. Maybe you’d both like to run 5km under 25 minutes or complete 20 push ups on your toes, or perhaps you’re training for True Grit. Use each other to dig deep but remember: friends foremost!

For the month of April, why not take advantage of our Mother Daughter Special and make your greatest friend in life your fitness partner! Give Satori a call at 08 8299 9701 today to find out more and get started on your goals, together.

The Many Benefits of Personal Training

If you’re a regular gym goer, you might ask yourself, why have a personal trainer, you’re doing fine as you are. You’re getting to the gym every week, you know how to use the equipment
safely, so why bother? Because having a personal trainer can really help you take your fitness training to the next level. It can be the difference between success and failure. No woman is an island! Here are 4 great reasons to get yourself a personal trainer and some May Personal Training Specials to sweeten the deal.

Accountability & Motivation 

A personal trainer’s main goal is to help keep you accountable. You’ve set a time, spent the money and your trainer has already designed a personalised session to help you reach you goals. The trainers here at Satori not only treat you as a client but as a person. We get to know you, your strengths and your weaknesses. We work with you to personalise realistic and achievable goals. The best thing about the Satori personal trainers is that we have the ability to believe in you even when you are feeling at your lowest and don’t believe in yourself. Here’s what one of our Satori members had to say about her personal trainer…

She works to my level and understands my strength and weaknesses and works with me to achieve my training goals.” Liz Ashby, Member at Satori.

Routine, routine, routine is the key

Having to come to set personal training sessions helps provide our PT clients with routine. This way, there’s no ifs, buts or maybes about getting yourself to the gym! Same time, same trainer, different workout. You don’t even have to think about what to do or how to do it because your trainer will have done all that for you. After that, the effort and hard work is up to you.

Support — consistent and non-judgmental

Satori personal trainers provide you with consistent, non-judgmental support, because we really care about you and your success. During a 30 minute session with a Satori trainer we’re here for you, and you only. We’ll provide you with positive feedback to help you improve yourself and achieve your fitness goals. Most importantly, we do this without judging or making you feel inadequate.

Education — for great technique

When beginning a gym program or joining a gym, it’s easy to be scared off by not knowing what to do or being afraid of hurting or embarrassing ourselves. Our trainers pay attention to your technique and provide you with the cues and explanations to help you learn how to correct technique yourself. This education and repetition helps our members feel confident following a gym program, which means they’re then much more likely to be consistent in attending the gym by themselves. A really positive flow-on effect!

At Satori we have 7 Personal Trainers

Whether it’s Hannah W, Hannah L, Ash, Marayka, Stacey, Steph or Tam, all 7 of our personal trainers are dedicated to keeping their clients motivated and supporting them in achieving their goals. To find out which of our Satori Personal Trainers would be the right one for you, click here.

What’s your fitness goal?

Your goal might be to lose weight but it might not. It might be about getting fitter, firming up those muscles, feeling healthier, feeling better, preparing for a fitness challenge, getting active again after an illness, feeling younger again, getting your pre-baby body back, or spending some fun time with your mum, your daughter or a girlfriend. Whatever your reason, our personal trainers are the perfect people to support you.

Great PT specials to get you started

Here at Satori, we’d love to see more of our Satori members benefit from personal training, so we’ve created some great specials for the month of May. If you’re already a Satori member, you can get 3 PT sessions for only $99. New members get 2 PT sessions for free when you join Satori in May. If you’ve never had a personal trainer before, these May Satori Specials really are a great opportunity to dip your toe in the water. We reckon once you’ve experienced the benefits personal training can give you, you’ll be hooked. For more information or to take advantage of these special PT offers, contact us today.

How’s your New Year’s Resolution going?

Rundle Mall Pigs, Adelaide

If you’re like me, you may have indulged a little too much over the Christmas and New Year and now you think it’s time to get back into things. You may have set a New Year’s Resolution to get to the gym more, to get fitter or to get down to your ideal weight.

The scales or your clothes?

For some of us, like me, it’s the numbers on the scales that motivate us. For others it’s the clothes and how they fit… or not. A couple of weeks ago, I was out shopping with a girlfriend, checking out the New Year’s Sales in Adelaide’s Rundle Mall. When she complained about her slightly tight clothes and wondered if she had to go up a size, I asked her if she might feel more motivated to get back to the gym if her clothes were constantly reminding her that she should. She thought that was a great idea.

5 benefits of exercise

Most people list weight loss as the number one reason they want to exercise, but there are lots of reasons. Increasing strength, increasing bone density, increasing that feeling of general wellbeing are all so important. And let’s not forget stress relief. If you’re busy busy busy, working hard or studying or running a family, you need some stress relief. If you find yourself getting tetchy, arguing with your partner, yelling at the kids, feeling like kicking the dog or killing your boss, you know it’s time to do something about it!

The secret to getting motivated

Most of us wait to feel motivated to start something, but it’s actually the other way around! Start. Just commit to 10 minutes of exercise. Once you get started, you will want to keep going. Our bodies have been designed to move. Within 10 minutes, endorphins and dopamine will kick in and start making you feel good. Our bodies have so much wisdom! Sometimes we let our mind get in the way.

Even the fitness gurus don’t always feel motivated!

It doesn’t matter whether we’re talking about me, our Unley gym staff, our 6 personal trainers here at Satori or one of the famous fitness gurus like Michelle Bridges. There are times we don’t feel motivated to exercise either. But we know the tricks. So make a plan. Prepare your gym gear the night before and after a while it will become second nature to get up, step into those runners and get moving.

Call us – we can help you

At Satori Women’s Health Club, our motto is ‘bringing balance to life’. We know how hard it is to get motivated and stay motivated. It’s our job to make things easier for you. If you’re having a hard time sticking to your New Year’s Resolution, give us a call on 8299 9701 and let’s talk about setting up a plan to suit you and your lifestyle, to help you start feeling fit and fabulous and raring to go for 2017.

Why all ‘diets’ are destined to die

The word ‘diet’ used to mean ‘what we eat’. But over the past few decades, the term ‘diet’ has come to mean ‘what restrictions are you putting on yourself so you can lose weight’.

We human beings are very impatient creatures and it’s very tempting to want instant results. Many of those ads on TV and in the magazines and online are promising that, but if you’ve tried any of them, you know that crazy fad diets are pretty much destined to fail.

So, what sort of diets have you tried?

There’s the Banana Diet, the Grapefruit Diet, the Beverly Hills Diet, the Hollywood Diet, the Cabbage Soup Diet, the Lemon Diet… you get the picture.

Then there are diets that promote eating certain healthy foods or avoiding others, such as a Vegetarian Diet, Vegan Diet, Paleo Diet, Blood Type Diet, Gluten Free Diet and more.

And let’s not forget the meal replacement shakes that even some doctors recommend. It’s exhausting! In this day and age of information overload, it’s no wonder that so many people are struggling to figure out what exactly is right for them. Many of the above are obviously not.

fresh-colorful-fruits-and-vegetables-picjumbo-com3 basic tips to eating healthy

At Satori, our women’s gym in the Adelaide suburb of Unley, our personal trainers often get asked what sort of diet is best. So what’s the answer? In a nutshell —
1. Eat whole foods.
2. Avoid or at least cut down on processed foods.
3. Try to avoid sugar as much as possible.

We’re not talking sugar in your coffee, we’re talking about the hidden sugars in the food we eat. If you don’t know what we mean, check out the label on the next packet of food you buy. You might be surprised. For example, why does tomato sauce have more sugar than chocolate topping?

Our trainers are all fit and healthy because they choose to eat whole foods. It’s not a diet, it’s a lifestyle choice.

8 small steps to get you started — just start with one

We understand that change can be challenging, so we’ve put together a few tips here to get you started on your journey to healthy eating. Why not choose one or two that sound easier to you. Once you’re made them part of your lifestyle, then maybe add another step…

1. If you’re living on coffee, try and have fewer cuppas a day.
2. Replace that juice drink with a glass of water — apple juice has more sugar than many soft drinks!
3. Drink 8 glasses of water a day — every cell in your body needs water.
4. Make sure you carry some healthy snacks with you. A handful of nuts or veggie sticks might just stop you grabbing a ‘health’ bar that’s full of sugar as you’re rushing through your busy day.
5. Try and include more living foods in your diet. Whole fruits and especially veggies.
6. Eat more frequently — this helps keep the blood sugars stable and hunger in check.
7. Start reading the labels on food. Google anything you don’t recognise — you might just be horrified at what’s hidden in our food.
8. Eat consciously. Enjoy what you’re eating, take the time to taste it and really appreciate it.

Warning — don’t try to be perfect!

Trying to go cold turkey on everything is almost doomed to fail. It’s just too hard for most of us. We’re human, after all. A friend of mine lets herself cheat twice a week. To her, that could be a small piece of cake at a café with a friend or a social glass of wine with dinner. She finds that it takes the pressure off. Find a way to take the pressure off yourself, while you slowly start to change your diet. Or should I say, lifestyle.

Good luck and we look forward to seeing you at our Unley gym, very soon.


Get the most out of your workout

Go strong but not TOO strong!
A lot of people believe that training has to leave you a sweaty, staggering mess in order to be effective at all. “Just enough” of everything is the sweet spot you should really be hunting for. Too often, people are training with too much volume, very high intensities, and along the way, ignoring signs of potential injury.

Have a set workout planPTrainer
One of the great things (and challenging things) about the gym is that there are so many different ways to challenge yourself, grow stronger, and change your life. You can train with weights, machines, body weight, cardio, classes—anything! The solution: Have a plan in hand and follow it. Go into the gym already knowing what you will be doing every time, so you don’t just wander around aimlessly!

Quality over quantity
How good is your squat? If you simply answered with a certain number of kgs, you misunderstood the question. There are plenty of bad squats that are heavy, and plenty of good ones that are light. What do you do??

No matter your goals in the gym, you’ll move toward them faster when you learn to target and recruit muscles properly. This might require a step down in weight, but the increased stimulus your muscles receive more than makes up the difference. Focus on quality, and the numbers will come.

Leave time for rest
“Your muscles grow when you rest. Never underestimate how important rest days are, as they’ll allow your body to rebuild and recover. If you’re training every day, you’re not going to make the progress you’re supposed to and will end up just getting frustrated.

Have fun!
Don’t force yourself to do something you strongly dislike. Pick activities that you enjoy!
Not everyone likes the same type of training, so pick something that you look forward to so you stay motivated. Exercise classes with your friends, sports or hiking with your family are great choices that can be kept up for years.

Our Favourite Health/Fitness Apps for Women

It’s almost summer, ladies. It’s time to take your health into your own hands. Literally. Fitness and nutrition is now readily available at the touch of a button thanks to the numerous health and exercise apps available for your smart phone. But with too many out there to choose from, it’s hard to pick one, let alone actually use it. Not to fear. Here are our favourite health and fitness apps for women proven to be the most effective and motivating to get results. (For the budget conscious, they are mostly free or close to it.)

My Diet Coach for Women is geared towards motivating weight loss. As well as tracking your diet, this app gives you the motivation you need to conquer the mental blocks keeping you from losing weight. It provides you with tips for specific areas where you may need an extra push in the right direction. Whether it be food cravings, eating out, laziness, nutrition slip ups, etc, whatever your weakness is when it comes to food, this app can motivate you to get through it.

The FREE FoodSwitch app helps people to make healthy food choices easier while shopping. Products can be scanned with the FoodSwitch app, providing you with nutrition information of that food. Traffic light colour-coded ratings for the 4 main ingredients make it easy to understand the nutrition information. On top of that, the FoodSwitch app will suggest healthier food choices to the user, who can modify the app for specific goals, preferences & allergies, such as salt reduction or avoiding gluten.

Healthy in a Hurry is a great source for healthy, tasty and quick to prepare recipes. The app focuses on recipes that can be prepared in 45 minutes or less, and comes with a selection of 200 meals and snacks that you can quickly prepare. Recipes are sorted into course categories, and users can display each recipe’s nutritional information, or search by main ingredient and time to prepare.

RunKeeper is a GPS-driven map of your health journey that allows you to plan exercise routes. It uses your exercise history to chart your progress and suggest your next fitness goal.
Motivation while exercising is given through spoken-word updates. It connects to Fitbit  devices and MyFitnessPal tools to help with specific fitness motivations and healthy eating goals.
If you love walking, cycling or, of course, running, this could be an excellent app for you.

Zombies, Run! is a quirky mission-based interactive app that makes you forget the cardio and instead feel like you’re running (or power walking) for your life away from evil zombies!
The downside is it is a paid app and you may get odd looks from the neighbours as you run screaming down the road. But you may be having too much fun to care!
Zombies, Run! is a great app for the person who’d rather be entertained into exercise than exercise for entertainment.

Couch to 5K
Like it’s name suggest, this app gets people off the couch and whips them into shape for their first 5km. The eight-week training plan starts slow by alternating between walking and running before working up to more intense workouts. C25K fits into even the busiest schedules with just three half-hour workouts every week with rest days in between. An audio coach helps you through each workout and motivates you to keep on running. If this isn’t enough to get you running, go back to trying zombies!

Imagine if your alarm clock didn’t jolt you out of bed every morning and leave you feeling groggy, starting your day slow and without energy? That’s where Sleep Cycle comes in. All you so is select the time you want to wake up, place your phone facedown on your bed, and then the app will wake you up sometime in the half-hour window before your alarm when you’re in your lightest sleep. Sleep Cycle uses magic (OK, your phone’s accelerometer) to measure movement in bed and pinpoint REM cycles, so it doesn’t wake you up when you’re in deep sleep. We love an app that helps us wake up fresh for those early morning workouts!

Ladies, this is the perfect app to get more in tune with your body and menstrual cycle. Glow is a super sophisticated ovulation calendar that tracks ovulation, mood, symptoms, and even medications to help pinpoint your next period, whether you’re attempting to get pregnant or trying to avoid it. Then it can help give recommendations of when is the best time to hit the sheets.

Pause is a new iOS app designed to help you combat stress or anxiety and regain your focus. Combining design, technology and mindfulness, the app’s process starts by playing ambient sounds and then has you place your fingertip on the screen to create a small shape resembling a colorful screen bleed, which grows and pulsates as you move it continuously across the screen, listening to the evolving soundscape at the same time, even with your eyes closed.

So there you have it ladies, our favourite apps to stay healthy, motivated and in touch with our bodies and minds. Give them a go and let us know how you go!


  • 06
    Which Challenge Will You Take?

    What is a “challenge”? A Challenge is a small specific period of time to focus on you and dedicate the effort needed to see real change. By making the time period short, it is manageable, easy to measure and easy to stay motivated. Through knowing that it’s only 6 weeks, you will feel driven and by […]

  • 29
    Our New Studio!

    Welcome to Satori’s new and improved personal training studio! The Satori team are super excited to introduce to you our new fully equipped Small Group Personal Training studio! We wanted to really make this room motivational, filled with fun and exciting equipment that’s perfect to use in a group situation. This room will ensure you […]