Personal Training & Small Group Training Studio
Find Your Wellbeing
Customised training experiences to support your health and wellbeing.
Personal Training
Choosing to work with an experienced and qualified Personal Trainer is an investment in your health and wellbeing, that should give you confidence, peace-of-mind, and RESULTS! Working 1-1 with a PT means they can accurately assess your current fitness level, establish SMART goals, and any limitations (injuries, mobility issues, medical history) to design workouts that are uniquely yours - maximising progress while minimising plateaus and injuries. Proper form is crucial for both results and injury prevention - a qualified and experienced trainer incorporates corrective exercises and recovery strategies, helping you stay healthy and bounce back faster if setbacks occur. Consistency is the key to lasting change. With scheduled sessions, you gain the accountability, motivation and the encouragement you need to push through tough workouts., and 'show-up', even on days you’d rather skip the gym, keeping you progressing toward your goals, and the maintenance of a healthy and balanced life.Small Group Training
With our small group training sessions (typically 4–6 people), you get all the expert guidance of a Personal Trainer at a fraction of the one‑on‑one rate - maximising progress while minimising plateaus and injuries. Proper form is crucial for both results and injury prevention. Unlike large fitness classes, a small group still allows the trainer to monitor your form, offer individual regressions or progressions, and tweak exercises to fit each participant’s goals and limitations. But you still get the benefits associated with working out in a familiar group of people - friendly competition, mutual encouragement, sharing challenges and celebrating milestones together. Whether you are a beginner, a seasoned pro, recovering from injury, or pre or postpartum - we have the skills to adjust your exercises for you, as needed. The social connections fostered in our small groups not only make sessions a whole lot of fun - it also helps maintain long‑term adherence. You’re more likely to show up, push harder, and stay on track when your workout buddies are counting on, and encouraging you. With consistency being the key to lasting change, the affordability of small group sessions often allows for an increase in frequency of weekly sessions with your dedicated PT. Our small group sessions are varied and dynamic, keeping your whole body healthy, targeting multiple fitness qualities at once, and preventing boredom. No more wandering between machines at the gym or guessing what to do next. Your trainer crafts time‑optimised sessions and easily adjusts the difficulty of any drill for each individual - so beginners feel challenged but safe, and advanced participants can push their limits, all within the same group framework.Nutrition
- Nutrition plays a vital role not only in maintaining a healthy weight, but also in supporting brain function, hormonal balance, joint health, and overall wellbeing. While some nutrients are required for energy production, building and repair of body tissue, and hormone production - other nutrients are crucial for various bodily functions and overall health. Deficiencies in either can eventually lead to health problems. That’s why nutrition coaching is integrated into every personal and small‑group training program. Many clients benefit from:
- Regular food diaries & accountability check‑ins to stay on track.
- In‑depth analysis of current eating habits and nutrient intake.
- Group and whole studio challenges, that regularly highlight a new focus area or topic.
- Access to a members portal where recipe ideas, education topics and support are available.
If you need more in-depth and personalised guidance on what to eat, an analysis of your current dietary intake, or a fully personalised food plan, you can book a nutrition consultation where we work with you to develop sustainable strategies that fit seamlessly into your daily life.Chronic Pain & Health Conditions
Living with chronic pain or a long-term health condition can feel isolating and overwhelming. Pain, fatigue, joint stiffness, and flare-ups(among other symptoms) often make exercise seem impossible - like physical exertion is the last thing your body needs, or can take. At Thrive Fitness, we get it. Truly. Contrary to what our body (and that inner voice) might sometimes tell us, science backs movement as one of the primary tools for managing both pain and fatigue. Exercise can help with: - Pain Modulation: releasing endorphins and improving joint lubrication. - Energy Management: combating de-conditioning and boosting mitochondrial function. - Mood & Sleep: regulating hormones, easing anxiety and improving rest. We keep our groups intentionally small - so whether you prefer one-on-one, or the affordability and social benefits of group training - we can adjust and tweak your training based on feedback, energy levels, and fluctuating symptom changes. We've got hands on experience working together with clients living with arthritis, Ehlers-Danlos syndrome, endometriosis, diabetes, fibromyalgia, chronic fatigue syndrome(CFS), osteoporosis, coeliac disease, disc disease, and more. Having undertaken Masters level education and research into pain and chronic health conditions - we genuinely care and want to work with you to improve your symptoms, your function, your physical and mental well-being, and your joy!Reformer
Coming Soon.....Contrast (Hot/Cold) Therapy
Coming Soon.......Workplace Wellbeing
Healthy employees are essential to a healthy workplace. Research has shown that improving employee well-being can result in higher levels of productivity and engagement, reduced absenteeism, better workplace culture, retention of staff, and a positive ROI. Since the workplace is where many of our daily habits are formed, it presents a unique opportunity for employers to help shape healthier lifestyles. However, participation rates and overall success of many workplace wellness programs vary widely, suggesting that the true of impact of various initiatives on employee well-being might still be missing the mark on what matters most to employees.. You might be stuck at understanding what is a healthy employee...? What is wellness?? How do you best deliver the most relevant and beneficial offerings to your employees? If you are looking to improve employee health and wellbeing within your workplace, we can work with you to help establish and maintain a package of services that fit you and your employees best. That might begin with a workplace survey on what health and wellbeing mean to YOUR employees. (Research suggests it's NOT generic initiatives like subsidised gym memberships at the gym down the street, or one extra well-being day a year). Maybe you need a qualified and experienced professional to deliver health screening and exercise sessions with your employees. Perhaps something more comprehensive such as working with your HR team to establish or make changes to your businesses employee wellbeing policies. We have undertaken in-depth research on workplace well-being, particularly in employees living with chronic health conditions. Get in touch if you would like to chat further.
our Trainers
Expert trainers dedicated to helping you improve and maintain your fitness, health and well-being.
Nicole
- BSpRec MAppHSc
Hello! I'm Nicole Woodham - I started Thrive Fitness from the double garage of our first home, 17 years ago, after spending time working in other fitness facility's and wanting to create something more unique. After 5 years in Pukekohe, we made the move to Te Kauwhata, where we have loved living for the past 10 years. Over the years I have earned qualifications in Personal Training, a Bachelor of Sport and Recreation, and in 2025 completed my Masters in Applied Health Science (Wellness and Rehabilitation). I love to see people succeed and thrive, especially when they achieve something they never thought they could. This, along with my dedication to quality and proper technique, has remained unchanged over my career. What has changed is my knowledge - as experience and continuous education has shaped me, and also my own health - where I have personally faced many challenges. These experiences have influenced my interest in working with people who live with injuries, chronic health conditions, and pain. Using exercise and nutrition as medicine - in helping to manage and mitigate the many effects of such conditions. I am proud of the longevity of relationships with my clients, which have led to Thrive Fitness' very organic and authentic growth over the years, due almost solely to word-of-mouth. I am grateful to have carved a career that kept my three beautiful children first in my life, and so grateful that I get to go to work each day doing something that I love. The intentionally small and private vibe that has been created here is so special, where people come not only for the workouts but the social connections, a lot of laughs, and always leave feeling better than when they walked in (even if they complain the whole workout.....!). I genuinely look forward to getting to know anyone who thinks I might be able to help them in their fitness and well-being journey..jpeg)
Could this be You?
If you have the passion, knowledge, experience and skills that you feel might be a good fit with Thrive Fitness, and would like to get in touch to talk about what you do and how we could work together, please email: nicole@thrivefitness.co.nz
Our Members
Hear from some of our valued clients below.
Cherie
When looking for a gym and trainer it was important for me to find someone that had qualifications and understood how the body works. Nicole comes with many years of experience and the qualifications I was looking for. Each group session is different, and you get a good variety. Nicole prioritises form and keeps an eye on everyone to ensure we’re doing it right and not going to cause an injury. She is encouraging and helps you to break past your limits and discover strengths you didn’t know you had. In PT sessions Nicole takes on-board what you’re wanting to achieve or train for and tailors sessions to help achieve your goals. The environment is undeniably supportive—there’s a genuine sense that everyone wants to see each other succeed. Each group session is the perfect blend of hard work and laughter along with the sweat. The bonus of coming to Thrive has been becoming part of a friendly and inspiring community that makes every workout something to look forward to, as well as making new friends.
Carole
I’ve been training with Nicole for nearly 10 years, and I honestly can’t imagine my fitness journey without her. She’s incredibly patient, supportive, and always adapts sessions to suit my needs — while still challenging me to push beyond what I think I’m capable of. Thanks to her expert guidance, I’ve become stronger, fitter, and more confident in my body.
I would never have believed that at 62, I’d be able to do a headstand — but with her encouragement and tailored training, I got there! She truly understands how to bring out the best in her clients, no matter their age or ability. I’m so grateful for her dedication and care over the years.
Natalie
I first met Nicole through yoga, and shortly after, when I discovered I had abdominal separation from my two pregnancies, she reached out to offer advice and suggested I try one of her fitness classes. Her thoughtful gesture took me by surprise, especially given that we hadn’t known each other well. Her kindness compelled me to give it a try.Initially, I was hesitant and quite nervous- social situations have always been challenging for me. However, it didn’t take long to realise that these were more than just fitness classes. Nicole had nurtured a warm, supportive community, filled with women who genuinely wanted to uplift one another and celebrate each persons progress.
Not only did I find a class where I felt truly comfortable, but I also discovered a second family at Thrive. Nicole has been a source of support in ways far beyond just fitness, and I will always be grateful for that call she made over two and a half years ago- it marked the beginning of a truly transformative journey.
Alison
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Grant & Cathy