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Introduction Excercise that meets your needs

There is clear evidence to suggest there is no “one size fits all” approach to exercise. That following the gym program of others will elicit highly variable responses that will likely not offer benefit to you.  Our personal training uses fully structured workout programs that apply science-based principles to accelerate your gym progress.  We personalise your exercise to your specific objectives, exercise experience, fitness level, and preferences.  Importantly, we continually look to re-shape your gym programs according to your progress and feedback . 

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The design of your gym programs are informed primarily by your objectives. Your goals may include weight loss, muscle toning and development, strength or flexibility improvement, rehabilitation, or enhancing sport performance. Once identified, our personal trainers design structured, evidence-based gym programs that reflect your specific objectives and accelerate attainment of your goals. If your objectives change through the course of our work together, your personal trainer will always redesign your gym programs to reflect your revised goals.


Your fitness level and exercise experience is an important consideration when designing safe and effective gym programs. Prior to designing your gym program, your personal trainer will assess your exercise experience and fitness level to determine an appropriate starting point. As your exercise experience grows with us and your technique develops, we expand your exercise variety and apply new methods to continually look to progress and challenge you within safe and appropriate limits.

jonathan cooke

“The key to accelerating results with workouts is to structure workouts, prioritise exercise technique, adhere to basic principles for progression, and most importantly stay consistent.”

– Jonathan


To make your workouts effective and time efficient, we formally structure all of your exercise programs. Your gym programs are structured for not only each workout, but planned over each week with embedded progress.  Each variable within your gym programs is clearly outlined so you know exactly what we’ll perform every workout.  Your programs are written with simplicity and clarity and your personal trainer will educate you on each element to ensure you understand all elements of your gym program design. 


Many people with body composition goals struggle to generate results because they fail to modify their exercise program and manipulate important variables within. The body accommodates to exercise and applied stimulus very quickly and frequent change is often required to ensure progress. Our personal training makes appropriate and timely changes to your gym program according to how you respond.  We use a systematic approach to varying your exercise to prevent plateauing or regression. Periodically changing your exercises and variables will not only ensure progression, it also functions to refresh your motivation, enjoyment for exercise, and expand your knowledge of new exercises and methods.

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A great challenge in exercise is ensuring safe and appropriate progression. Without exercise progression, successful body transformation is simply unattainable.  To ensure your progression, our personal trainers take detailed digital records of every workout including recording your sets, repetitions, resistance, rest, as well as relevant notes about your performance, set-up, and exercise technique. Following completion of each workout, your personal trainer will review your workout performance, comparing your records from prior gym sessions to objectively evaluate your progress, and accompany this evaluation with appropriate discussion of your performance and mutual feedback. 


With your workout progress assessed every session, we also formally evaluate your body composition progress through objective body measurements. Our personal training service uses body composition measurements standardised through The International Society for the Advancement of Kinanthropometry (ISAK).  This method involves taking multiple skin-fold caliper measurements as well as bone measurements, weight, height and circumference readings to calculate overall body fat percentage, body mass index (BMI), and body type.  We compliment these measurements by taking body transformation photos to develop a complete profile assessment of your body composition change. Our personal trainers will complete your body composition measurements every four weeks to objectively assess your progress and you’ll receive a detailed report outlining specific changes to your physique for each review period.