Why the name Inside Out Fitness?

We wanted to create a holistic health and wellness experience, fitness from the inside and out. It has double meaning: indoors and outdoors. Inside the body and your outward looks.

We train outside in local parks and on beaches and also inside, in our client’s homes, or inside our location for Winter or wet weather/ inclement weather days.

It also means inside your body (your health, reducing the risk of heart disease, diabetes and other diseases) inside your mind (feelings, positive mindset) and outside: your looks, muscle tone, aesthetics, and how you appear to others – kind, resilient, strong, confident.

What if I’m not fit enough?

Our small group classes cater for all levels of fitness and ability. Most of our girls start off with a low level of fitness and very nervous, but we have a supportive community and options throughout our classes that will challenge you when you need it and also offer an alternative option where needed. We focus on technique to ensure you are working the right muscle group for maximum gains and reducing the risk of injury. Our culture is very inclusive and not at all competitive, the most important thing is to just start. Just speak to the trainer on your first day if you are nervous and we’ll make sure you feel welcomed and give you extra guidance and reassurance.

Can I bring my kids?

Yes! Our 9.30am classes even have babysitters. Most of the kids are under 5yr, with older children at school, although they can attend in the school holidays as well. We can start to train you post giving birth after 6 weeks with a doctor’s certificate clearing you for exercise.

Our MUMS classes are held near the kids play equipment so if they are a little older, they can have play time while mum focuses on her health and fitness! Bonus!

You are welcome to bring your kids in the mornings and evenings but there will be nobody to watch them at these classes.

Do I need to sign up for classes?

We like to know you’re coming so we can plan our session and bring enough equipment and put an extra trainer or babysitter on if needed. This helps us control numbers so that classes don’t get too big, particularly during summer! This will ensure you get the best experience with us.

What happens if it’s raining?

We’re a committed bunch so we train rain, hail or shine. We do try to move things under cover where possible, and have an indoor location for our MUMS classes and during the peak of Winter to make sure you are dry and out of the elements! From time to time we’ll cancel a session due to extreme weather, so the best thing to do is join our Facebook Group for members (here) and keep an eye out for updates. Please note you will need to ask to join and only members are accepted to this private group. We recommend everyone joins our community group here. Our page is also available here

What if I’m injured?

Depending on the injury or issue this is usually fine. We can alter most exercises to accommodate things like bad backs, knees, ankles, etc. Just make sure to let us know in advance so we can plan for you. And make sure it’s ok with your health care professional first!

I am not good with technology, how do I sign up or book in to a class?

Simply head to our booking platform, PT Minder available here (You can also get an app on your phone to make booking in easier- it’s free!)

If it’s your first time create an account (top right hand corner of the page) or if you have already signed in simply enter your email address and the password you chose upon account creation.

This is your ‘account.’ You can change your email address, postal address, phone number, emergency contact and more plus its where you book into your sessions, purchase new class packs and more. If you need help just contact us and we’ll be happy to assist you!

How often can I attend?

You can attend as often as you like. We have 2 options after your initial week’s trial with us. An unlimited membership, weekly direct debit payments meaning you can attend as many classes as you like. We find many of our girls come 3-4 times per week with some choosing all 6 days! We also have a x12 class pack option, if you are unsure when you can make it, or may only make it to 1-2 classes a week or lots one week then be away with work for 1-2 weeks before returning. Either option works or both are purchased and controlled through the booking system PT Minder.

How big are the classes?

We like to keep our classes small to give you a more personal experience with loads of support and guidance. If numbers get large, we either split into two classes or roster on additional Trainers onto the class so there’s always a good ratio of trainers. Usually classes are around 8-12 people.

Where can I find you?

We train in Nowra, Bomaderry and Huskisson. For personal training we can come to your home.

How much does it cost?

Check out our pricing page (*coming soon*) for information on our memberships and casual options.

Group training costs a little more than working out by yourself at the gym, and a lot less than seeing a personal trainer. It’s a nice middle ground if you don’t want to have to think about your workout and like having someone to push you to make the most of your training time. You also won’t get very far if your nutrition isn’t right and we’ll help you with that too.

We recommend starting out with our Intro Offer- unlimited training for your first week here

What type of classes do you run?

Please check out our classes and philosophy page (*coming soon*) There will be a description for each class on the timetable.  The sessions we do are a mix of cardio, functional movement, boxing and free weights to really keep your body guessing.

Weights are important in any training program because we need to build a little lean muscle in order to help our body burn more fat when we’re not exercising, at rest. But don’t worry, it’s not the kind of program where you’ll bulk up – our workouts are designed specifically for women and target the problem areas of our bodies (yes, it is possible!), helping us to develop long, lean, healthy bodies.

All sessions are designed to be loads of fun so you will actually enjoy yourself and find it easier to stick with it (no more gym memberships you never actually use!). When combined with the right nutrition advice we have a proven formula to achieve amazing results in a short period of time.

Pre- or post-pregnancy?

You may be worried about ‘exercise’ during or post pregnancy. You will have a better pregnancy if you stay strong before & after.   Mums classes are fun, social and definitely not daunting. We customise our sessions for different fitness levels, or for conditions like pelvic floor dysfunction or abdominal separation. The class is relaxed and fun, so no one cares if your little one is crying or if you need to take a break to look after them. It’s all about getting some social time out of the house with your bub and having some fun getting your heart rate up, not about being perfect. We even have babysitters to watch your little ones while you work out.

Note: You can start training 6 weeks after you’ve given birth so long as your Doctor has given you a medical clearance to do so. You’ll need to give the trainer at your first class a letter from your Doctor giving clearance and any additional information regarding special considerations for exercise.

Don’t like the gym?

You’re not alone.  We all need more fresh air to oxygenate our brains & perform better.  Maybe you go to a gym for weights & cycle but would like to do something different. No problem.  Our outdoor classes cater for all levels of fitness and ability and our timetable is such that you will get a variety, one day cardio based, one day strength building, fun Boxing and our specialist classes focussing on Booty & Abs or Supertone. It’s also outdoors, which can be great for stress relief and to ‘downtime’ after a busy day before heading home or to begin your day. Nothing better than getting some extra Vitamin D and mood boosting endorphins!

What results can I expect?

We know life gets busy and you probably came to see us in the first place because you are all out of ideas. Maybe you’ve tried various diets or exercise programs but here you are back at square one, or even worse, heavier and unhappier than you were before?

We help our clients to feel healthier, happier and more confident. Say YES to a hike up a mountain, say YES to running around with your kids, you love to go shopping because you are happy with your bod, you have more energy and don’t struggle to get through the work day any longer, you even feel confident enough to wear a bikini in public now. We don’t focus on that number on the scales, instead focus on your lifestyle, how you can make healthier choices, how you can learn what works for you and how you can be healthy and happy without obsessing about that number on the scales.

What if I struggle with motivation?

One of the bits of feedback we always get is that this is the first health & exercise program that girls actually stick to! It’s because it’s not a big mountain you have to climb all by yourself, we take you through things in a really easy step by step process. We run our 12 week challenge 4 times throughout the year. We work on a different habit each week, provide you with nutrition and mindset guidance plus the whole Inside Out community is there to support you every step of the way. Your coaches and fellow attendees will be there for you to help you through your ups and downs.

What happens after the 12 weeks?

Because we focus less on chasing the perfect body – we don’t want you obsessing about exercise! We work on creating a positive and healthy association with exercise because it makes you feel happy, strong and alive. That positive association is so critical because it changes exercise from something you have to do to something you want to do. We tend to do a lot more of the things we enjoy doing and avoid the things we don’t, and that is the secret to being fit and healthy long term. We teach you what you need to take forward into daily life that you can continue past the challenge

Many of our girls make great friends and choose to continue to train with us because they enjoy it, after the challenge. But if you choose to go it alone after the 12 weeks, then we will have equipped you with the knowledge and mindset you need to be successful in the future.

Do I need to be local to Nowra or even Australia to train with you?

Not at all! We have an online VIP program that you can do providing you with nutrition, mindset and a weekly check in (that can be done online e.g. Skype if you are overseas) to keep you accountable, help you break your goals down and start your journey to a fitter, healthier, happier you.

We provide home workouts for you to complete in your own time, or to supplement what you may already be doing at your local gym. We all know that exercise alone is not enough to help you meet your goals. That’s why we focus on the whole self- mind, movement and nutrition. 

Do you offer corporate health and wellness programs?

Yes we can come to your workplace and help with productivity, teambuilding and corporate health. This can be done through a few presentations as well as exercise movement sessions. Usually a combo works well but we’ll have a chat and find out your goals, the number of people and present the best package for you. Contact us here.



Ask a question or book a class below.


+61 450 742 775

Nowra, NSW


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