Our Timetable
*
Our Timetable *
Class Timetable
Open 7 days a week!
36 classes a week
Our Class Styles -
Our Class Styles -
-
Strong - Strength Training (45 min)
This class is designed to make you feel like Xena Warrior Princess- strong & you know it!
This class focuses on helping you conquer movement patterns that we use (& need to use safely!) in everyday life- such as the squat, deadlift, horizontal & vertical push & pull.
We use free weights like barbells and dumbbells and cable machines to build strong muscles for real life. With options for all bodies always!
We recommend coming to at least 2 classes a week if you are wanting to build strength.
Please note we start everyone at their skill & comfort level - we wont make you lift a 50kg barbell on your first class- you build up to using heavier weights as you go.
-
Pilates Mat (45 min)
Best friend of Strong.
Pilates focuses on mind-body-muscle connection & helps you to move with intention and a careful breath. Have fun learning a system of exercises designed to improve physical strength, flexibility, and posture, and enhance mental awareness.Wonderful for core & glute strengthening and alignment of spine/posture.
Mat pilates uses mostly floor moves on the mat with some standing.
We also use 1kg dumbbells, magic circle, small ball, booty bands and foam roller as props in class.
-
Core Cardio (45 mins)
The ultimate low brain power cardio session.
One station only. Stay in your own space. Follow the timer, no need to count.
Low impact options available, always. Perfect for those busy brain days, moving nervous energy, and getting endorphins flowing.
As the name suggests, these sessions focus on core stability and connection through fun cardio work to improve respiratory and cardiovascular endurance.
Being timed, this is a go-at-your-own-pace style class, with endless options for all bodies, injuries and sensory needs.
-
Barre Pilates (45 mins)
Barre is a mix of ballet-inspired moves with mat pilates using the handrail (barre).
We use the barre for balance while performing small, isometric movements and high-repetition exercises to sculpt muscles, improve posture, and enhance flexibility.
Lots of fun & great for building balance, control, core stability & muscular endurance.
This class is mostly standing with some mat work. We do it body weight and also use small hand weights, booty bands, magic circle and magic ball to add to our workout.
-
Self Care Stretch (60 min)
Self Care Stretch has evolved from our incredibly popular Bend and Stretch class, bringing you to your mat for an hour of self care each week. When you arrive you’ll notice dimmed lighting, soft music, and the delicious scents of candles or essential oils allowing you to tap into your senses and settle into the space.
Each week we follow a slow and gentle stretch sequence, focusing on mobility and releasing tension.
We also incorporate self care activities like guided meditation, mindful colouring, prompted journalling and reflection.
Self Care Stretch will equip you with the tools to not only rest and relax, but to recharge and fill your self care cup.
-
Open Gym (60 min booking)
Open Gym is a time made available to all members to use our gym space for their own self led workout.
Members like to utilise our Strong & Core Cardio programs on the SCS Studio TV to follow along our Visual programming - that shows the movements being performed by a SCS coach. These programs are also used in class.
Please note all Open Gym sessions are supervised by a SCS coach - we can assist you with small questions but it is not a coach-led workout.
Open Gym is booked via The SCS App within the “Appointments” tab - this is just so we have a record of your attendance - you can book & cancel these sessions without fees.
Please note: we have a 6 hour cancellation policy for Group classes.
Take a tour of our boutique studio
Let’s demystify fitness + learn together.
«« We LOVE learning - Listen to Founder Chloe explain The SCS Movement Rainbow- to help you understand how we can all lift + learn like reading levels in school.
✅ Feel safe moving with our teachers who have a combined 30+ years of teaching experience
✅ Teacher with lived experience of chronic illness/pain ( ME/CFS, POTS, Fibromyalgia, Endometriosis, MCAS etc) & Neurodivergence.
✅ Strength Training for life: Learn how to squat, deadlift, push, pull, hinge (without getting the heebie jeebies!)
✅ Count small victories not calories- Instead of focusing on dieting + weight-loss - we focus on helping you build a relationship with movement so you can get moving + stay moving for decades not weeks!
women’s personal trainer, women’s gym, female only fitness, gym near me, personal trainer, kotara, new lambton gym, lambton gym, gym,
women’s personal trainer, women’s gym, female only fitness, gym near me, personal trainer, kotara, new lambton gym, lambton gym, gym,
What Equipment do you have?
In our gym space we have:
3 x Squat racks
Barbells from 9kg to 20kg
Weight plates & barbell clips for barbell lifting
Dumbbells from 1-20kg
Kettlebells from 6kg - 20kg
4 x Cable machines with 75kg stack - with t-bar handles, d-loop hands, rope handles & long bar handles. We also have two types of ankle straps for cable work to suit sensory & comfort needs.
Exercise mats - normal & extra padded
Knee pads
Pilates props: magic circle, small ball, wrist/ankle weights, 1kg dumbbells, booty bands
Booty bands rubber and fabric
Long loop bands
Benches x 4
Hip Thrust benches x 3
Wide hand grips for those with arthritis & hand issues.
Ballet Barre
Thick cushioned rubber gym flooring throughout
Space is fully air-conditioned with fans
Our space is designed to be as fun, accessible & pretty as possible - our lighting system can change colour & brightness, we also have fairy lights.
Fun body positive art throughout.
Stim toys for neurodivergent movers.
Air purifiers to support our immunocompromised members
Frequently Asked Questions
-
The Self Care Sisterhood was started as a female-only fitness studio as an alternative to intimidating, male-dominated gyms. Although we are still the 'Sisterhood', we want to emphasise that we are for anyone who identifies as she/her or they/them. A bunch of our members are part of the LGBTQIA+ community (including our founder and head PT, Chloe!) and we are a safe space for transgender and non-binary people.
We're registered with ACON's ' Welcome Here Project' as well as TransFriendly
We are for anyone who identifies as she/her or they/them
-
You are perfect just as you are! We provide boutique sized small group personal training to ensure all bodies are loved & looked after! We also provide options for ALL movements; including straps, blocks & chairs for support.
Our members range in age from teens through to 60s, and we don't believe anyone is 'too' anything to move for their mind!
Please keep in mind that all of our classes will require you to get up off the ground unassisted. If you have a disability, you are welcome to bring along your carer to our classes, to ensure you can enjoy and participate fully!
If you are particularly nervous - book yourself in for a 1-on-1 session with one of our PTs & we can help you strengthen your movement skills so you feel confident to slip into class.
-
→ Wear something stretchy and comfortable. Something that will help you move without having to keep pulling it down or up mid class.
→ Please wear joggers to Boogie Aerobics - all other classes can be barefoot/wearing pilates socks for grip.
→ BYO (water bottle, that is). We have water available in our filtered water cooler but we do not provide cups.
→ Bring a towel (especially when attending Yoga Flow, Strong & Boogie Aerobics!)
→ Try to avoid a big meal 90 mins before class
→ YES we have change rooms, 3 toilets & 2 showers + plenty of toiletries to get you ready for work or play!
-
Arrive at least ten minutes before class so you can feel settled to start, have a look around & pop your belongings away.
If you’re pregnant, have an injury or condition that effects your movement or are just feeling a bit sore, let your teacher know before class starts so they can give you options to suit your body (but you can always let them know in the class, too!)
Please bring along water & a towel & please leave all your belongings in the white cubes. We don’t want your phone or belongings getting squashed as we use weights & barbells in class.
At the beginning of each class your teacher will often ask about all participants energy levels & we often go around the room & say our name/pronoun & energy level - don’t worry we are all super friendly & honest & its a great opportunity for you to make some new gym friends!
Remember to move at your own pace & know you can stop, sit, rest, go to the toilet or have a drink of water at any time!
We’re here for you to thrive!
-
If you are recently injured/have had a recent injury we highly recommend seeking support from a physiotherapist - we recommend Redefine Physiotherapy, Female Focus Physiotherapy & Hunter Physio.
This helps us to make sure we are giving you appropriate options around your injury.
However if you are currently injured, you will need a physio or doctor’s letter of clearance to start class. We want to keep our clients moving safely, this ensures you do!
Alternatively, we have multiple clients who have had past injuries do a few 1-on-1 sessions with a trainer before starting group classes. This is great for building your confidence and strengthening areas that need support so you can transition well into group classes. Enquire below and we'll be in touch!
-
Our SCS studio is intimate and we keep our classes small (maximum 16 ppl) so we get a chance to focus on you individually in a fun social environment. Booking are essential and classes do book out, so we require you to cancel your booking at a minimum of 3 hours before your class. Booking is easy and can be done through our app.
If you are on a class pass & fail to cancel before your class this will be deducted from your total as if you had attended. Please be aware that by not cancelling out of your class session this may stop another member from signing in!
No Shows/Late Cancellations under the 3 hour policy will incur a $15 fee - this is to ensure fairness & access to classes for all clients.
You can find our full T&Cs here
-
Just give us (2) two weeks written notice for when you’d like to pause so we can arrange this for you in time.
Please email hello@theselfcaresisterhood.com with the dates you will be away. Members can have unlimited pauses however please note a minimum of (2) weeks must be taken each time & if you are on a contracted membership - your membership end date will be extended by the length of each pause you take to fulfil your 6 or 12 commitment.
-
There is plenty of one-hour street parking on Cromwell St right outside the studio, as well as a two-hour free public car park a one-minute walk away.
-
The best way to reach us is by emailing hello@theselfcaresisterhood.com If you're not yet a member and are interested in joining, click here to fill out our enquiry form and we'll be in touch!
Start your 21 day trial + feel amazing!
Includes: 21 Days Of Unlimited Classes + Open Gym - for $55
Download our App
