6X Training

11/10/2026

Three times a week.

That is the number we land on with almost everyone who comes to us wanting to lose 5kg or more, and it has less to do with physiology than people assume.

Two sessions a week genuinely beats one, even when the total amount of work is identical. That is not opinion, it is what the training frequency research shows, and the citations are in the article. But once you match the weekly volume, three is not magic compared to two.

We still program three. Three is the only frequency with a buffer in it.

Get sick, travel, lose Wednesday to a late meeting, and you still finish the week on two. Book two, miss one, and you are on one. Once a week is the frequency that does the least.

The people who change the most here are rarely the ones training six days a week. They are the ones who keep turning up two or three times when work gets busy.

There are just under 11 weeks to Christmas. Three a week is 33 sessions. Two a week is 22. Five a week is about 30 before something gives and you stop altogether.

Full breakdown in the article, including when a fourth session genuinely helps and when it backfires.

Not sure whether your week should hold two, three or four? Book a consult and we will build it around what your week actually contains.

Three sessions a week is the number that works. A Maroubra coach on why two is the floor, when four backfires, and the 11 weeks before Christmas.

09/10/2026

4 COACHES. 6 WEEKS. LET’S GET TO WORK. 💪💚

Meet Brad, Matt, Bianca and Jackson - your coaching team for the upcoming 6 Week Challenge.

Over the next six weeks, our job is simple: Help you get the best possible results from the time and effort you put in.

And we’re not leaving that to chance.

Here’s how we’re approaching it. 👇

🎯 1. WE START WITH THE NUMBERS

Your starting InBody scan gives us a clear picture of your body composition, including muscle mass and body fat.

We’ll use this information to set realistic targets, track your progress and make better decisions along the way.

🏋️ 2. EVERY TRAINING SESSION HAS A PURPOSE

We’re big believers in structured training and progressive overload.

We’ll focus on building strength, improving fitness and getting you moving well.

No random workouts just to make you sweat. Every session should move you closer to your goal.

🥗 3. WE GET YOUR NUTRITION SORTED

Training is only part of the equation.

We’ll help you understand your calorie and protein requirements, build a practical eating plan and make better food choices without turning your life upside down.

We’ve also invested heavily in our 6X nutrition planning tools to make this easier than ever.

📈 4. WE MEASURE, REVIEW AND ADJUST

Not everyone responds to the same approach.

We’ll monitor your progress, training performance and nutrition throughout the challenge.

If something isn’t working, we’ll make adjustments rather than waste another few weeks hoping things change.

🤝 5. WE KEEP YOU ACCOUNTABLE

Every Wednesday, we’ll come together for our team training and accountability sessions.

We’ll review the week, discuss what’s working, tackle any challenges and set priorities for the week ahead.

And yes, we’ll be checking that you’re actually doing what you said you would! 😅

🧠 6. WE TEACH YOU HOW TO KEEP THE RESULTS

Six weeks is plenty of time to make meaningful progress, but we’re thinking further ahead.

We want you to understand why you’re doing what you’re doing, so you can continue improving long after the challenge finishes.

WHAT CAN YOU EXPECT FROM US?

We’re going to coach you, challenge you, educate you and hold you to a high standard

27/09/2026

🚨 TWO WEEKS TO GO.

Our next 6 Week Challenge starts Monday 12 October and registrations are officially open.

If you’ve been telling yourself you’ll get serious about your training “before summer”… this is the line in the sand. ☀️

For 6 weeks, you’ll have the structure, coaching and accountability to actually follow through:

🏋️ Personal Training
📊 InBody scans to track progress
🥗 Nutrition plan + targets
🔥 Small Group Training
✅ Weekly coaching + accountability
🧊 Gym + Recovery access
🤝 Wednesday night Challenge sessions
🏆 A growing prize pool for the top 6

And this one is even better with a mate. Bring a friend into the Challenge and you BOTH get 4 bonus weeks of Gym + Recovery after it finishes.

⚠️ IMPORTANT: If you want your official Challenge shirt to arrive in time, it needs to be ordered before 1 October.

That means there’s no real benefit in waiting until the last minute.

14 days until Day One.

👇 Ready?

💬 Comment CHALLENGE and we’ll send you the details
🔗 Hit the Link in Bio
🌐 Or go directly to challenge.6X.com.au

Let’s make the six weeks before summer count. 💪☀️

25/09/2026

If you’ve been saying “I need to get back into training” for the last 6 months… this is your sign. 👀

The 28-Day Kickstart is built for beginners and people getting back into exercise who want a clear plan, real coaching and someone keeping them accountable.

Over your first 28 days you’ll get:

✅ 4 one-on-one Personal Training sessions
✅ InBody assessment + starting roadmap
✅ Nutrition plan, recipes and guidance
✅ Weekly accountability check-ins
✅ Gym access + coached classes
✅ Recovery Suite access

And we’ll back the process with our promise:

🔥 Lose at least 2kg in your first 28 days or your money back.*

No wandering around the gym wondering what to do.
No random workouts.
No trying to figure everything out yourself.

Just a coach, a plan and 28 days to build some momentum.

📍 Maroubra
⭐ 90+ 5-star Google reviews
🏋️ Coaching locals since 2011

👉 Comment KICKSTART and we’ll send you the details
👉 Link in Bio
👉 Or visit 6X.com.au/go

*Money-back guarantee applies when you complete your 4 PT sessions and weekly check-ins. Individual results vary.

24/09/2026

🍻 It’s Friday.

Which means someone is about to say:

“I’ve been really good all week…”

…while ordering their 4th schooner and a bowl of chips the size of a toddler. 😂

If fat loss is the goal, alcohol does a little more damage than most people realise.

Especially when one drink turns into six, Uber Eats and a Saturday written off on the couch. 😅

We broke down what alcohol actually does to fat loss here 👇

https://6x.com.au/blog/alcohol-and-fat-loss-sydney

And with our 6 Week Challenge starting in October, this might be worth reading before tonight’s “just one.” 🍺👀

A Maroubra coach on what alcohol really does to fat loss, the kilojoule numbers behind a big weekend, and how to keep drinking socially without stalling.

18/09/2026

12+ years ago, this was cutting-edge gym technology. ⌚🔥

We were using Myzone to track heart rate, effort and training intensity on the gym floor, giving members more feedback than they could get from simply turning up and guessing.

At the time, it felt futuristic.

Today, technology has moved a long way forward.

Wearables are smarter. Body composition testing is more advanced. Training data is easier to track. Nutrition can be personalised. Progress can be measured in ways we could only dream about back then.

But one thing hasn’t changed.

Technology is only useful if it helps someone train better, stay accountable and get a better result.

For more than 12 years, we’ve continued investing in better equipment, better systems and better ways to coach our members.

The tools keep changing.

The goal stays the same. 💚

Help people make measurable progress, and give them the support to keep it going.

It’s pretty cool looking back at where it all started. 👀

FitnessJourney

13/09/2026

The sauna won't "detox" you and it won't burn fat. So why do we have one?

Because the members who recover well are the ones who train the most, and training often is what actually changes a body.

An infrared sauna runs cooler than a traditional one, so it's easier to sit in, and the research on using one after a hard session is decent: less muscle soreness, a faster bounce-back. What it isn't is a shortcut. The weight you drop on the scale after a session is water you'll drink straight back.

We wrote up what an infrared sauna does, what it doesn't, and how to use one properly (including who should check with their GP first).

https://6x.com.au/blog/infrared-sauna-maroubra

If you're in Maroubra or the Eastern Suburbs and want to build recovery into your training, our recovery suite has the sauna, ice bath and compression. Come and use

What an infrared sauna does for recovery, what the evidence really supports, and how to use one. A straight guide from a Maroubra coaching studio.

10/08/2026

It started with an InBody scan. It ended at Bondi Beach. 🏃‍♂️👏

On April 8, Sam sat down with us for an InBody scan and goal-setting session.

He’d spent a long time training for body composition and had reached his leanest physique yet.

So the question became: what do we work towards now?

We decided it was time to shift the goal from how his body looked to what his body could do.

The target: City2Surf. 14km. August.

A training plan was set, and then Sam did the part that actually matters, he followed it.

Every week, he ran.

He mixed up the locations. Changed the distances. Played with his pace. Challenged himself a little more when he felt good.

And after pretty much every run, a Strava screenshot landed in Brad’s messages.

The screenshots in this reel are those updates, four months of quietly stacking one run on top of another.

Then on Sunday, Sam lined up for his first-ever fun run and ran the 14km from College Street to Bondi Beach.

He finished in under two hours, was stoked with his run and his time, and officially ticked off the goal we’d written down four months earlier. ✅

Before City2Surf, Sam was pretty adamant this would also mark the end of his running career…

We’re not convinced.

That smile in the finishing photo looks suspiciously like someone who might already be thinking about the next one. 😏

Sam, we’re bloody proud of you.

Not just for the 14km on Sunday, but for all those ordinary runs in the weeks beforehand when nobody was watching.

Goal set April 8.

Work done every week.

Goal achieved August 9.

Now the only question is…

What’s next? 👀

And if you’ve been thinking that you need a new goal too, this is exactly where we start.

Our 28-Day Kickstart begins with understanding where you’re at, what you want to achieve and putting a proper training plan around it.

Your goal might be losing body fat. Getting stronger. Feeling fit again. Or working towards something you haven’t even considered yet.

You don’t need to have it all figured out before you start.

That’s our job.

👉 Check out the 28-Day Kickstart and see if 6X is the right fit for you.

09/08/2026

🏃‍♂️ CITY2SURF DONE! 🏅

Huge shoutout to 6X member Sam and trainer Matt for taking on the City2Surf today! 👏

Sam set himself the goal, put in the work and got the result. For the past 9 weeks, he’s been getting a run in every single week, with the Strava proof sent through after every one

Today it paid off, running 14km to Bondi in under 2 hours! 💪🔥

Matt also crossed the finish line… although his official time has been declared classified information 🤐😂

This is what we love seeing at 6X. Training isn’t just about what happens inside the gym, it’s about building the fitness and confidence to go out and take on something you might not have thought you could do.

Massive effort from both of you. Congratulations Sam & Matt! 🏅👏

And if seeing these two smash out City2Surf has you thinking you might need a challenge of your own… 👀

Our next 6 Week Challenge is coming this October.

We haven’t officially launched it yet but we’ve quietly opened up a sneak peek for anyone who wants to see what we’ve got planned.

👉 Have a look at the upcoming 6 Week Challenge on our website