ATTENTION Busy Professionals and Parents
Premium Training & Recovery for North Melbourne Locals Who Want Real, Lasting Results.
Personalised coaching, small-group training and guided recovery designed for busy professionals, parents and healthcare workers who are done putting their health last and ready to take action.
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What Happens After Your Consultation:
Following your consultation, we take everything we’ve assessed, your goals, current condition, lifestyle demands, and recovery capacity and map out a structured 12-week plan tailored specifically to you.
Depending on your needs, this may involve semi-private coaching for structure and accountability, or 1:1 training where a higher level of precision and flexibility is required. The pathway is always recommended based on what will deliver the best result for you.
It’s important to understand this isn’t a short-term fix. The first 12 weeks lay the foundation. From there, we continue to progress your training, adjust your plan and build on the results you’ve created so they last. The goal is to build a system you can sustain, so your strength, energy, and health continue improving well beyond the initial phase.
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.
Question: Is Sphere Wellness Right For You?
Sphere Is Best For:
Busy Professionals
Busy Parents
Healthcare Workers
Anyone wanting to improve strength & Posture
Avoiding injury & burnout from high-intensity workouts
Pre & Post Natal
Shift Workers
Sphere Isn't For:
Anyone wanting a cheap, no-frills gym
Anyone who won’t commit to consistent weekly training
Seeking quick ‘shreds’ at the cost of
well-being
Avoiding injury & burnout from high-intensity workouts
Anyone who doesn't gel well with inclusive environments
Body builders or extreme fads
Hear To What Our Members Have To Say
I cannot speak highly enough of this team - having been a client of theirs at a previous gym for some time, they have continued to provide a high-quality, welcoming experience at this new location. The trainers are friendly and provide advice for all fitness levels. You will be challenged and supported to reach your goals, no matter what they are. The small group sessions allow for individual feedback from the trainers and create a great community feel for the clients. I would highly recommend to anyone looking to improve their fitness and wellbeing.
I was very excited to see sphere wellness pop up this year - its intimate, fresh, welcoming, and a good atmosphere. Lonnie and Ger welcomed me as a beginner, and have been teaching me proper form and how to use the equipment. Mia is also a great trainer, though I've only had one session with her. Overall, everyone is friendly and helpful, making it a great place to start. I'm excited to continue and get strong 💪
I had only trained on my own before, and starting classes at Sphere has been a game-changer. Lonnie and his team are fantastic, sessions are perfect in duration and intensity, and the place feels like a comfortable studio, not a scary and busy gym. Really worth checking out!
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.
Location
Sphere Wellness Studio
79 Errol Street, North Melbourne
Website
www.spherewellness.com.au
Copyright 2026 . All rights reserved
Opening Hours
Monday - Thursday 6:15am to 7 pm
Friday 6:15 am to 6 pm
Saturday 7:30 am to 11am
Sunday - Closed