Pun and Gainz

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Pun and Gainz 💪 Group PT ⎮ Strong Body. Clear Mind.
🌱 Wellness & Fitness with a side of Puns
😂 Laugh 📖 Learn 📈 Thrive 🏋️ Repeat
📩 DM for enquiries

22/10/2026

I see red people 👀🔴🏃🏼‍♂️💨

Week 2 of the PAG 6-Week Challenge was a complete Team Red takeover, and they’ve stormed to the front 🔥

This was also Tweak Week, where every challenger could make one of their 7 Habits easier… as long as they made another one harder 😈 To tweak or not to tweak? That was the question. Some tweaked, some held firm, and the leaderboard got a whole lot spicier.

🔴 Team Red: 639
🥇 SH – 139
🥈 SJ – 138
🥉 MB – 127

🔵 Team Blue: 630
🥇 LP – 132
🥈 JH – 130
🥉 AJ – 129

Just 9 points in it. Huge shoutout to SH and LP leading their teams 👑 Blue, consider this your wake-up call. Four weeks to go, and comeback stories are kind of our thing.

No pain, no GAINZ! 💪

17/10/2026

HIIT, but make it fast and furious 🏎️💨

We’d love to say we always move this fast. We don’t. That’s the extra speed doing the heavy lifting 😅

Speaking of explosive, the Week 1 leaderboard is pure dynamite 🧨

🔴 Team Red
🥇 SJ – 64
🥈 AL – 60
🥉 SH – 59

🔵 Team Blue
🥇 LP – 68
🥈 AJ – 63
🥉 JH – 60

Blue edges it by 3 points after week one, so it’s all to play for. Big shoutout to SJ and LP leading the charge 👑 And to anyone who started a little slower: five weeks to go, and a comeback story always beats a head start.

Results brought to you slightly late by Lino, who had to moonlight as a bean counter once again. Spreadsheets were opened. Trauma was relived 📊😵‍💫

No pain, no gainz 💪

16/10/2026

Getting ready for the weekend the only way I know how: lying on the floor and getting back up. Repeatedly. 😅

One move, the whole body on the clock:

🦵 Legs and glutes
💪 Arms and chest
🧱 Core
❤️ Heart and lungs

And I’m not just being dramatic, the science backs it up 🧪 A study in the Journal of Strength & Conditioning Research found short bursts of burpees gave similar cardio and metabolic benefits to sprint interval cycling, and people rated burpees as easier. Another found burpees use more oxygen than squats, deadlifts or lunges.

Easier? Clearly they never filmed themselves at rep 20. 🫠

No equipment, no excuses, no pain, no GAINZ. Have a great weekend crew! 🙌

08/10/2026

Red vs Blue. Six weeks. Only one team gets the Gainz bragging rights 🏆

Session 1 in the books, and things just got competitive 👀

📋 Fitness assessments ✅ : the “before” shot for the Gainz Grand Slam

🧠 Kicked off with our 7 Habits of Highly Effective Humans

🔴 Red Team, captained by Coach Brodie
🔵 Blue Team, captained by Coach Lino

🏋️ Brodie’s HIIT circuit: 30s partner swaps, 40s runs, 5 paired HIIT stations x 2 rounds
🎾 Social pickleball to cool the competitive fire

Individual prizes are up for grabs too, so every rep counts. Red or Blue: who’s taking out the Slam? 🔥

See you next Wednesday, 6pm RAYA Pickleball Club | Melbourne Bayside 💪

01/10/2026

20 stations. 10-second breaks. Zero mercy. 😅

Last HIIT and Pickle before our 6-Week Challenge starts, and Coach Brodie made sure we felt it!🔥

🔁 40 secs on a HIIT station while your partner runs, then swap
⏱️ 10 secs rest (if you can call it that)
🔟 10 stations x 2 rounds
🔥 Burner round to finish off whatever was left in the tank
🎾 Warm down over a game of pickleball

If that was the warm-up for the challenge, we’re in trouble. Six weeks of PUNishment starts now. See you on the other side PAG crew 💪

27/09/2026

The weight on the bar is nothing compared to the weight of being someone’s rock.

The people in our lives don’t need us to be perfect. They need us to show up, stay steady, and keep going when it gets heavy. That kind of strength gets built one rep, one day, one choice at a time.

So we keep pressing on. Not for the mirror, but for them.

Who’s the strong one in your life? Tag them below 👇

23/09/2026

POV: you came for pickleball and found out about the warm-up 😅

Great turnout last night, with the PAG crew plus a few Fresh faces. Spring is in the air! 🌼

⏱️ 30 secs on a HIIT station
🏃 30 secs running laps of an empty car park
😮‍💨 15 secs “rest” (we use that word loosely)
🔁 10 rounds x 2 cycles
🔥 Burner finisher
🎾 Capped off with an hour of pickleball

Never played pickleball? No dill, we’ll teach you 🥒 First 3 sessions are on us, and we’re onboarding for our 6-week challenge this week.

Wednesdays, 6–8pm RAYA Pickleball Club | Melbourne Bayside. See you there in your activewear! No pain, no Gainz 💪

13/09/2026

🎰 WE GAMBLED… AND WE LOST! 😂🥵

Our friends at BaseAttak gym put us through their 42 min “Gambler” session — and let’s just say… the house always wins! 😂

💥 Slam Ball Shoulder Toss
🎿 SkiErg
🛷 Partner Sled Push
🏋️ DB Bench Press
🔥 KB Sumo Squat + Upright Row
💪 H/L Plank
🦵 Alternating Knee + Catcher’s Pose
🏋️ BB Underhand Row

3 rounds. 1:15 ON. 30 SEC OFF.

Tough? VERY.
Fun? ABSOLUTELY.
Would we do it again? Ask us after our muscles recover. 😂

The best workouts aren’t always the easiest ones. Sometimes you just need to push past the point where your brain says “enough” — preferably with good mates laughing alongside you!

Big thanks to the BaseAttak crew for putting us through the wringer. 💪🔥

Mind Over Muscle.
Good mates. Good vibes. Good gainz.

10/09/2026

HIIT & Pickle: Round Two 🏋️‍♀️🥒🎾

New faces, new PRs, same no-pain-no-pickle energy.

🏋️‍♀️ 12 HIIT stations smashed
🏃🏻 2 full rounds + a finishing jog
🎾 1 hour of social pickleball to wind it down

We don’t just play pickleball, we PUN-ish it. 😅

First time? First 3 sessions are on us — come dill with it.

03/09/2026

Our PAG HIIT + Pickle launch was a smash HIIT (see what we did there — double the I, double the intensity) 🏋️🥒💥

Big thanks to Raya Pickleball Club for hosting, and to all the PAG crew and Fresh faces who showed up and brought the energy 🙌

Same time, same place next week — see you there! 👊

📍 Raya Pickleball Club, Cheltenham
⏰ Wednesdays, 6 - 8pm

Address

Melbourne, VIC

Telephone

+61412828555

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