It’s not simply about counting calories and eating less. Yes, eating less of anything can generally help, but in order to effectively lose body fat, and keep it off, does require a diet focused on eating quality nutrient-dense food. It is correct that you need to form an energy deficit (more calories burned compared to what you consume with food) to lose fat. However, your body still keeps score in terms of nutrition, and if you’re not eating enough good fats, fibre, protein, vitamins and minerals (all found in real food) then you’re going to inevitably put the weight back on again when you realise you can’t sustain just eating less junk food. If you want to make long-lasting change, and want to feel much better and in control of your hormones, you do need to eat more nutrient-dense food.

Do you want to build muscle to your chest, back, legs, or to grow stronger more defined arms? Having a focused approach towards specific strength training will build muscle to the areas you need it the most so you can look more athletic and feel stronger. Building muscle literally changes the fibre of your body, improving not just muscle mass but also your bone density and joint strength – making you more resilient for sport, or to negate the natural loss of muscle mass as we age. Building muscle is a slow process that takes months, often years to truly look and feel bullet-proof, so the sooner you start the better.

To become lean and achieve muscular definition you need to have both a low level of body fat along with a good degree of lean muscle mass. This is ‘the look’ that most people want, and is often the ‘end-game’ physique that most people who train aspire for. It’s important to have long-term goals, but to look like someone who is athletically fit, strong, and to look like ‘someone who trains’ is a direct representation of their habits over a long period of time. To lose body fat and to get lean is mostly dependant on diet, which can yield great results with a moderate to short term focus. However, to build muscle is a slow process and does take time pushing heavy weights in the gym on a consistent basis over many months and years. Accept the fact that exercise is a journey, and if you’re dedicated long enough you’ll become a new you.

Do you play sport or have a sporting event fast approaching that you need to be fit and in shape for? If you haven’t played sport for a while and you’re scared you’re going to injure yourself or you simply just want to improve your performance, then getting into some specific training is the best idea. We will assess how you move, what your weaknesses are, and understand your current level. From here, we can develop better levels of fundamental strength specific for your needs.

How well your body can rotate, flex, or extend, is often determined by how much range of motion a particular joint has, such as being able to sit down with straight legs and touch your toes. Being tight or restricted in certain movements can result in limited ability to move about day-to-day, often leading to pain, muscular imbalances and limitations in performance with sport. We can understand your level of flexibility by performing functional movement tests that can determine which muscles are tight and what needs more focus.

Whether you’re young or old, having a high level of cardiovascular fitness is very important. In fact, your aerobic fitness is the most indicative metric of health span and longevity. In other words, if you are aerobically fit, the chances of you being able to live a longer, healthier life are greatly enhanced. If you are fit you’re less likely to develop diabetes, cardiovascular disease, Alzheimers disease, and cancer. Regular bouts of cardiovascular training is great for maintaining a healthy weight, helps to regulate hormone levels, reduces inflammation, improves immune function, and aids healthy digestion.