Phase 1 Performance
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Whatever your level, Phase 1 is the foundation for making fitness your favourite habit.
We'll give you the motivation and confidence to achieve your goals and keep you asking - what's next?
14/06/2026
New Phase 1 merch has landed!
Shop our new range of hoodies, sweaters and singlets and refresh your winter gym wardrobe🔥
https://shorturl.at/ghj9h
Sore knees with squatting is a common issue, but it doesn't mean you have to avoid squats altogether!🙅♂️
Box Squats or Heel Elevated Squats can be helpful options!
Other things to try:
⭐️Reducing the depth of your squat to where it doesn't cause pain
⭐️Wall Sits - these still work the legs, but don't involve the up & down movement so can feel more comfortable!
⭐️Changing your stance - try stepping your feet wider apart, and pointing your toes slightly outwards.
👉Find out what works for you to help you squat more comfortably
👉As you build up strength in your legs, you might find your knee pain improves!
07/06/2026
Ever wondered what actually happens in your body during an infrared sauna session?
♨️From the first few minutes through to post-session effects, your body moves through a powerful physiological response. From increased circulation and heart rate, to hormone shifts, recovery support, and continued metabolic activity after you step out♨️
Chat to our team to find out how you can incorporate sauna into your routine!
02/06/2026
Last week we welcomed Dr Katherine Putnam back to Alphington Community Centre for our second Breath Theory Masterclass. It was another fantastic session, with plenty of practical takeaways and great discussion. Thanks to everyone who came along.
Stay tuned for more events and workshops at Phase 1!
In the meantime, check out
31/05/2026
Nothing makes our day more than hearing from our happy members🙏
If you love the atmosphere, the space, and our team, we’d love your feedback too. Your reviews help others discover us and keep us growing!
https://g.page/r/CSq_CsDaf-GCEAE/review
Group fitness at Phase 1 offers more than just exercise...it'a an opportunity to move, build confidence, connection, and teamwork!🤝
26/05/2026
Training in the colder months can be challenging, but sticking to your routine comes with benefits that can help you power through the season - here’s why!
✅ Improved Mood: Getting out of the house and moving your body can boost your mood by triggering endorphin release and helping you feel more energised.
✅Increased Metabolism: Cold temperatures can increase calorie burn as your body works to maintain its core temperature.
✅Enhanced Immune Function: Regular exercise strengthens your immune system, keeping you healthier during cold and flu season.
✅Mental Resilience: Exercising in challenging conditions builds mental toughness and adaptability, helping you stay committed no matter what.
✅Recovery You’ll Look Forward To: Phase 1’s in-house sauna is the perfect post-workout treat to warm up and recover when it’s chilly outside.
24/05/2026
Bone-Building classes at Phase 1💪
These small group sessions are led by local physiotherapist Helen Constantinou and are designed for people with low bone density or osteoporosis.
The focus is on safe, progressive strength training using gym equipment and free weights to help build bone strength, improve balance and posture, and keep you moving confidently as you age.
Limited spots available - get in touch if you want more info or to book in!
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Address
728 Heidelberg Road
Alphington, VIC
3078