Premium Training & Recovery
North Melbourne
Personalised coaching, small-group training
For Locals Who Want Real, Lasting Results.
PREMIUM PERSONAL TRAINING
& RECOVERY NORTH MELBOURNE
Personalised coaching, small-group training
For Locals Who Want Real, Lasting Results.
CLICK BELOW TO WATCH FIRST!
At Sphere Wellness Studio in North Melbourne, we focus on giving busy professionals, parents, and healthcare workers a real breakthrough — not just in how their body feels, but in how they manage stress, energy, and everyday life.
What we do works because it’s simple, structured, and built around real people with real demands.
Our 45-minute Sphere Sessions are designed to reset your body, settle your mind, and build consistency in a way that actually fits your life.
And here’s the part most people don’t expect:
You’re not meant to train every day.
I won’t let you.
Your body needs at least 24 hours to recover so you can come back feeling stronger, not burnt out.
So when you start with us, you’ll follow what we call The Sphere Cycle — short, focused sessions paired with intentional recovery so you can build momentum without breaking down.
Stick with the cycle. Repeat it as often as you need.
Even if balance feels impossible right now.
Because once you experience the way Sphere makes you feel — more energy, more confidence, more control — you’ll understand why we’ve designed this method the way we have:
To help you become the healthiest, strongest version of yourself… Without adding more stress to your plate.
Eliminate the Frustration of Never Having Time for Your Health
Fortunately, there’s now a way to feel vibrant and balanced that doesn’t require rigid schedules or tedious routines, that doesn’t involve the stress and disappointment associated with mainstream fitness solutions.
This is what I call the Sphere Cycle Method — a straightforward approach for busy professionals to replenish their energy, strength, and well-being without burning out.
For your health, confidence, and energy, I’ve developed a unique system that combines:
- Semi-private personal training with expert guidance
- Access to restorative therapies like sauna, ice bath, and compression
Together, this system literally jumpstarts your body’s recovery and motivates sustainable change, while you keep living your life to the fullest.
Lonnie Pitcher - Founder
What is Included In Your Free Session
Here’s A Brief Outline Of What We’ll Cover In Your FREE 45-Minute Consultation…
1. We get a clear picture of your journey — where you’ve been, where you’re at right now, and what you actually want to achieve with your health and fitness.
2. We take you through simple movement and strength checks so we can see exactly how your body moves and how to program safely and effectively for you.
3. You’ll get an Evolt 360 body scan, giving us over 40 detailed insights into your body in 60 seconds — so we know your true starting point, not just the number on the scales.
4. Then we sit down together, map out the best path toward your goals, and make sure all your questions are answered before you begin.
What Happens After Your Consultation:
Your FREE 45-minute consultation gives us clarity on your goals, lifestyle, stress levels, training history, and current barriers. From there, we guide you into the training option that best supports your needs — not what’s trendy or one-size-fits-all.
Below is how we help you transition into ongoing coaching.
Semi-Private Personal Training
If you want structure, accountability, and expert coaching — without needing to schedule your life around training — Semi-Private Personal Training is often the best fit.
This option suits busy professionals, parents, and healthcare workers who:
- Want consistent progress without overthinking their training
- Thrive with a set schedule and built-in accountability
- Prefer a supportive, motivating environment
- Need coaching quality without the pressure or cost of full 1:1 training
You’ll follow a personalised program within a small group (maximum four people), allowing you to train efficiently, stay consistent, and build momentum — even when life is demanding.
Why This Approach Works
Rather than pushing you into a program immediately, we use the consultation to understand what will actually help you stay consistent long-term. Your training pathway is chosen based on:
- Your available time and recovery capacity
- Your stress levels and lifestyle demands
- Your confidence, experience, and support needs
- This ensures you don’t just start — you stick with it.
Your next step is simple: complete your FREE 45-minute consultation and we’ll guide you into the option that fits your life best.
1 on 1 Personal Training
If your needs require a higher level of precision, flexibility, or support, 1 on 1 Personal Training may be the right path.
This option is ideal if you:
- Have injuries, pain, or complex movement needs
- Are you returning to training after time off
- Want maximum accountability and individual focus
- Need sessions tailored around unpredictable schedules or high stress
With your coach fully focused on you, every session is adapted in real time to your energy levels, recovery, and progress — ensuring your training fits your life, not the other way around.
The Sphere Wellness Blog
Check in regularly to The Sphere Wellness Blog to get current up to date tips on health and wellness.
How Busy Professionals and Parents Can Enjoy Christmas Without Gaining the Holiday Kilos
How Busy Professionals and Parents Can Enjoy Christmas Without Gaining the Holiday Kilos
For busy professionals and parents, Christmas doesn’t arrive as a single day — it arrives as six weeks of disrupted routines. Work winds down, kids are home, calendars fill with social events, and the structure that normally supports healthy habits disappears.
Weight gain over the holidays rarely comes from “overeating once.” It comes from less movement, poorer sleep, increased stress, and constant grazing.
The goal at Sphere Wellness Studio isn’t to help you avoid Christmas — it’s to help you move through it without losing momentum.
Why the Holiday Period Is Challenging
Workouts drop off “temporarily” and never quite return
Activity levels fall dramatically without people noticing
Alcohol intake increases
Sleep quality decreases
Decision fatigue leads to convenience choices
The result? A few unwanted kilos, low energy, and a tough restart in January.
5 Practical Strategies That Actually Work
1. Anchor Your Day With Movement
Morning movement creates structure before life takes over.
This doesn’t need to be a full gym session — a 20–30 minute walk, light strength session, or mobility flow is enough to maintain consistency.
Movement early:
Improves appetite regulation
Reduces stress
Improves decision-making later in the day
2. Eat With Intention, Not Restriction
Restriction creates rebound eating.
Instead of “cutting back,” focus on eating more slowly and more mindfully. Sit down. Enjoy the meal. Stop when satisfied.
Most overeating happens when people rush or eat distracted.
3. Prioritise Protein at Each Meal
Protein helps manage hunger, stabilise blood sugar, and preserve muscle mass during periods of reduced training.
For busy parents, this alone can dramatically reduce overeating.
4. Be Strategic With Alcohol
Alcohol lowers food awareness and increases calorie intake quickly.
Decide before the event:
How many drinks
Alternate with water
Choose quality over quantity
5. Focus on Consistency Over Perfection
One indulgent meal won’t cause weight gain.
Weeks of inactivity will.
Consistency through December protects January momentum.
In the meantime, have a fabulous holiday season with your family and friends.
We look forward to seeing you in the New Year
Mr Lonnie Pitcher
Founder - Sphere Wellness Studio
Still Not Sure If Sphere WEllness Is Right For You?
Frequently Asked Questions
Here are some FAQ's we hear a lot from new members.
What makes Sphere Wellness Studio different to other Gyms?
Sphere Wellness Studio primarily works with busy professionals and working parents that struggle to find time for themselves. To get fit and feel great isn't necessarily about doing more. We aim to help you find balance and consistency, while getting the results you deserve! We offer 1on1 Personal Training or Semi-Private (small group x4 people) Personal Training Sessions.
Can I try Sphere Wellness Studio before committing?
Yes! Sphere Wellness offers a Free Trial Session so you can experience what we have to offer and how it supports your goals.
What Is Semi-Private Personal Training and how does it work?
At Sphere Wellness, Semi-Private Personal Training sessions combine personalisation of 1:1 coaching with the motivation and energy of a small group, with a coach guiding you every step of the way.
With a maximum of 4 people per session, come in and trial our safe, motivational, results-driven sessions for yourself.
How long do the Semi-Private Personal Training Sessions go for?
Sphere Wellness Studio's Semi-Private Personal training and 1 on 1 Personal Training sessions run for 45 minutes - efficient, effective and designed to fit your schedule with our highly experienced fitness professionals.
What time do Semi-Private Personal Training Sessions run?
Sphere is open and starts running sessions from
Monday to Thursday - 6:15 am to 7 pm
Friday - 6:15 am to 6 pm
Saturday - 8 am to 11 am
If I want 1 on 1 Personal Training, is that OK?
Yes absolutely! We also cater for anyone who would rather the extra care and have 1 on 1 sessions with our experienced team.
What is included in a Sphere Wellness Studio membership
Sphere Wellness Studio offers 2 different types of membership.
Semi-Private and Personal Training Memberships.
This includes either your Semi-Private sessions or Personal Training sessions.
These memberships also include Sphere Recovery access (Sauna and Ice Bath Sessions)
Memberships also include access to our training app and access to Sphere's Evolt composition body scans.
Is there a commitment period when signing up at Sphere Wellness Studio?
Yes — we’re a results-based studio, which means we’re not going to promise you ripped abs in 4 weeks. That’s not real life.
We ask for a minimum of 12 weeks because that’s where genuine, lasting change happens.
And don’t worry — if you’ve got holidays or work stuff popping up, you can pause when needed.
Contact Us At Sphere Wellness
Where To Find Us
Sphere Wellness Studio
79 Errol Street, North Melbourne 3051
Opening Hours
Monday - Thursday 6:15 am to 7 pm
Friday 6:15 am to 6 pm
Saturday 7:30 am to 11 am
Sunday Closed