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Monday 7am - 8pm Tuesday 7am - 8pm Wednesday 7am - 8pm Thursday 7am - 8pm Friday 7am - 6pm

ONI Personal Training Studio

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ONI Personal Training Studio

ONI transforms your movement so that you can become an empowered and pain free powerhouse. Wellingt

"Become Invincible"

We believe that what you can do with your body is just as important as how it looks. ONI uses the best personal training, nutrition, and massage therapy methods to transform you into the the most efficient, pain free and powerful version of yourself.

03/12/2025

We're super excited to be introducing you to ONI's new run coach, Bridget! 😈 With an impressive list of athletic achievements, including being the first person ever to complete all of NZ's 11 great walks in 11 days, Bridget brings a wealth of experience to help runners of all levels.

Her specialties include:

◼️ Ultra running
◼️ Half and full marathons
◼️ Triathlons

"My background as a researcher and academic meant I dove into all the literature I could find and I became a certified trail and ultra run coach. I sharpened my understanding of biomechanics, movement, and endurance systems, and built a practice around helping people run smarter, cleaner and freer.

There is still so much to learn about endurance sports, particularly for female athletes. Because of this, I'm constantly absorbing all that I can around the sports. I believe that running and coaching is best approached as both a science and an art.

My coaching considers all aspects of training, recovery, nutrition, and life, to help you achieve your best. I want to help people find adventure, enjoyment, and empowerment through running, and to have a lot of fun along the way."

👉 To read more of Bridget's story or get in touch, head to www.oni.co.nz/bridget-johnson

29/11/2025

We had an awesome day for our ONI staff Christmas party this year! A full Amazing Race across the city with three teams battling it out. 
Each team had to solve riddles, crack puzzles, and complete challenges along the way, including filming fun videos, smashing ice cream speed trials, and taking some very creative team photos, all while racing toward the final destination 😈

We wrapped it all up with a great dinner together, followed by a super fun round of karaoke.

Huge shout out to , , , and for putting up with our shenanigans and being part of the fun.

Already excited for next year!

21/11/2025

So awesome to do a team tour at ! What an amazing campus and complex of world class facilities, equipment, and tech. We had an opportunity to check out the space and even got to give the force plates and cryotherapy a go! Thanks so much Weijie for taking us through, we had an absolute blast 😈

30/10/2025

Have you struggled with building core strength, or bracing it when lifting? Have you experienced pain or vulnerability in your back, inside or outside of the gym?

Our final Strength Workshop of 2025 is for you!

🚨 Core Strength, Breathing & Bracing 🚨

📅 Saturday the 29th of November
🕑 10:00am - 12:00pm
📍ONI Personal Training Studio

This workshop will take place across 2 hours, blending theoretical & practical education throughout. Across the workshop, Adam will cover the following:

⚡ Core and spine - breaking down the anatomy & function of all muscles that contribute to its strength.

⚡ Break down the relationship between our breath & our core musculature when bracing.

⚡ Run through desirable bracing technique in lifting.

⚡ Break down how gaining core strength can help prevent pain & injury.

⚡ Show you exercises that will give you a stronger & more robust core as well as training the core in many different positions & planes of motion.

👉 Half of our available spaces have been booked already! Head to www.oni.co.nz/wellington-barbell-strength-club to secure your spot 😈

12/10/2025

Huge thanks to for having us yesterday! We had a great turnout for our Strength & Conditioning Principles Workshop, diving into the fundamentals of how to train smarter for combat sports 🤜🤛

We explored what makes Muay Thai and MMA so unique from a performance perspective; energy systems, physical demands, and tactical needs (and how to design training that actually meets those demands 💪).

We also covered key principles of training, including:
▪️General Physical Preparation (GPP) – building broad, foundational fitness
▪️Specificity – tailoring training to the exact demands of the sport
▪️Overload – applying progressive challenge to stimulate adaptation
▪️Fatigue Management – balancing stress and recovery for consistent progress
▪️Variation – introducing strategic changes to prevent plateaus
▪️Periodisation – structuring training phases over time for peak performance
▪️Individualisation – adjusting programs to suit each athlete’s level, goals, and recovery needs

Really enjoyed working with such a motivated group of fighters and coaches. Excited to keep supporting MTI and watching their athletes continue to grow stronger, faster, and more resilient both in and out of the ring.

Thanks again to MTI for hosting us! 😈

01/10/2025

Big welcome to Abi! 😈 With a unique blend of personal training and transformational coaching, Abi brings deep empathy and experience to help clients feel stronger, move better, and connect with themselves through fitness.

Her specialties include:

◼️ Newcomers to the gym
◼️ Functional strength
◼️ Pre & postnatal

“Moving well hasn't always come naturally to me and a series of challenges with my mental health and body image eventually encouraged me to explore alternatives. I started out fairly focussed on how I wanted to look, but over time noticed the most meaningful change was how I felt. I found a new confidence from showing up consistently for myself, embracing the idea of being on a journey versus arriving at a destination — something I still actively practice.

As a qualified Transformational Coach, I offer a unique blend of physical training and mindset coaching rooted in deep empathy. I aim to meet you where you are and shine a light on the next step forward in your journey. My approach is centered on sustainable changes to help you move well and functionally, so you can live your life with more ease and joy."

👉 To read more of Abi’s story or get in touch, head to www.oni.co.nz/abi-baker

24/09/2025

Foot Camp Workshop Recap! 🦶

What a turnout! It was awesome to see so many of you at our Foot Workshop over the weekend. We had great energy as well as awesome curiosity and questions throughout 👣💪

We dove into both the theory and practice of strong, supple feet; covering:

✅ Plantar fasciitis, bunions, Achilles pain & more
✅ Gait (and how your footwear plays a role)
✅ Myofascial release for feet, calves, and ankles
✅ Strength and mobility exercises for strong AND supple feet

Most of us are never taught how to look after our feet, even though they’re the foundation for everything we do. This workshop was all about awareness, action, and leaving with tools to move with more confidence.

👉 Check out the full recap and workshop photos at www.oni.co.nz/library/foot-camp-recap-building-strong-foundations-from-the-ground-up

NEXT WORKSHOP: Sumo Deadlift Workshop – Friday 18 Oct

We’ll be diving deep into technique, positioning, cues, and creating optimum tension for stronger, safer pulls off the floor. Stay tuned!

14/09/2025

💪 Big BIG ups to our very own who competed at Natural World’s Strongest Man recently in Galway, Ireland 🌎

After a challenging Day 1, Conor climbed from 19th to 9th overall in just 3 events on Day 2, an incredible comeback. Here were some of his standout performances:

Axle Overhead Press – 140kg
✅ New 10kg PB - 3rd equal in the world 🥉

Bag Toss (18-26kg over 4.1m bar)
✅ All 5 bags in 33 seconds - 6th place

Zercher Yoke into Sandbag Carry (250kg + 130kg)
✅ Fast, clean run in 45 seconds - 6th place

Fat Grip Hercules Hold (90kg per hand)
✅ 38 seconds - 11th place

Sandball Dash (130kg x4 reps)
✅ Gritty effort - 10th equal

Conor is now officially:
🏋️‍♂️ 9th Strongest Natural in the World U105
🥇 Pacific’s Strongest Man U105
🥈 2nd Strongest Man in NZ U105

We’re incredibly proud to have you on the ONI team, , and wishing you all the best as you prep for NZ Nationals next. Let’s go 🔥

10/09/2025

🦶 Foot pain? Cramps? Plantar fasciitis? Next week's Foot Workshop is for you 😈

Most people never get taught how to take care of their feet, they just deal with pain when it shows up. We’re changing that!

This hands-on workshop at ONI will help you:
✅ Understand common issues like plantar fasciitis, bunions, shin splints, and cramps
✅ Learn how your gait, posture, and footwear affect performance
✅ Release tension with practical myofascial techniques
✅ Strengthen your feet and ankles
✅ Improve balance, control, and movement confidence

🕙 10:00am–12:00pm, Saturday 20 Sept
📍 ONI, 124 Dixon Street
💰 $100 – limited to 12 spots!

Only a few spots left! Our last eight workshops this year all sold out.

👉 Head to www.oni.co.nz/wellington-foot-camp to secure your spot!

08/09/2025

A big welcome to Shaylee to the ONI team! 😈 With 4 years of experience and a strong background in women’s health, Shaylee brings both expertise and empathy to her coaching.

Her specialties include:

◼️ Chronic pain
◼️ Pregnancy and postnatal
◼️ Women's health

“Growing up as a tennis athlete, I was fortunate to always have a trainer nearby — someone to guide and support me in the gym. After completing my time as a student athlete at a university in Florida, I found myself training alone and quickly realised how much I missed that connection.

That experience inspired me to pursue a career in personal training. I wanted to help others feel confident in the gym, understand how to move well, and trust their bodies. After finishing my studies, I spent a year and a half training athletes at a sports academy in Invercargill, which only deepened my passion for helping people move well and feel strong.

Since then, I’ve enjoyed focusing on women’s health — supporting clients who are working through discomfort, rebuilding confidence, and learning to move without fear. My goal now is to use my journey and experience to create a space where every client feels supported, seen, and empowered to reach their goals.”

👉 To read more of Shaylee’s story or get in touch, head to www.oni.co.nz/shaylee-syme

22/07/2025

The ONI Mid-Year Max Out was a massive success! 😈💪

We had such an epic turnout ; huge energy, big lifts, and even bigger support from our amazing community 👌 It was awesome to see everyone getting involved, cheering each other on, and pushing for those PBs.

Shout out to and@flightcoffee for fuelling us all day and hooking us up with some amazing spot prizes. A huge thanks also to head coach for running the show, plus the ONI crew for making it all happen.

📸 Photos + results are now live on our website!
👉 Hit www.oni.co.nz/library/2025-mid-year-max-out to check it all out 😈

03/07/2025

ONI Mid-Year Max Out is happening this Saturday! 😈

Join us for our Mid-Year Max Out event where clients and coaches will be testing their strength, fitness, and mobility across a range of challenges 💪 These include:

◼️ Classic lifts eg bench press, squat and deadlift
◼️ Calisthenics eg push ups, pull ups, and dips
◼️ Assault Bike Challenge, Broad Jumps, and More!

The event isn't all about hitting big numbers though; it's also just as much a celebration of progress and connecting with others in the community.

👉 When: Saturday 5th July 10:00am - 2:00pm
👉 Where: Level 2, 124 Dixon St

Whether you're keen to take part, cheer others on, or just simply check out our space and meet the crew, you're more than welcome to attend! 😎

Free coffee, nibbles, sick tunes, and spot prizes are on offer throughout the day. Friends, family and first timers are all welcome 😈

See you there!

Address

Wellington

Opening Hours

Monday	7am - 8pm
Tuesday	7am - 8pm
Wednesday	7am - 8pm
Thursday	7am - 8pm
Friday	7am - 6pm

Website

http://www.oni.co.nz/

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