Our personal training service places a strong emphasis on nutrition. We approach nutrition from both a lifestyle and individualised perspective, whereby we focus on identifying foods that are customised to your goals, lifestyle and body type and built to be sustainable over the long term. The common practice of following fad diets for weight loss or weight gain creates a multitude of problems with non-specificity and the great majority fail to achieve and sustain their desired results. Also, short term, aggressive dieting for weight loss is shown to not only be ineffective, but potentially detrimental to ones health. In building your nutrition, we take the following areas into close consideration:


Your Goals

Our process of customising your nutrition begins with understanding your individual health and fitness goals. If your goal is to lose weight, tone-up or gain weight and lean muscle, your nutrition plan will directly reflect these needs. Once your goals are clearly outlined, JC Fitness’ personal trainers calculate your nutritional requirements and select foods and portion sizes that meet your specific needs. Also, as your goals may change over time, your nutrition will be altered accordingly to align with newly formed objectives.

Food Selection

Part of your quality of life involves enjoying the foods you eat. We do not believe in making drastic changes to the foods you enjoy, only ensuring that selected foods fit your goals, nutritional requirements and enrich your health. Your personal trainer will closely assess your current eating habits to identify areas to improve food selection. We use simple questionnaires to understand the foods you enjoy then integrate these foods into your nutrition, making small adjustments or substitutions where appropriate. In building your nutrition, we preference whole foods, not supplements, and teach you about the health benefits of each food selection.

Meal Portions

Prescribing the correct food portions are critical for goal achievement and successful body transformation. Research clearly demonstrates that calorie consumption plays an integral role in weight loss and weight gain, therefore it is important to consider the amount of food you consume throughout the day and week in relation to your goals. To make portioning simple, your food portions are carefully outlined in your customised nutrition plan. Importantly, your personal trainer will communicate with you each session to understand how you feel and function with the food portions prescribed and make any amendments if and when required.

Your Body Type

We have heard the expression that “one man’s food, is another man’s poison.” This can be taken quite literally when determining what foods suit your body type. Our personal trainers aim to provide you with a rich, diverse source of foods. However, we are aware that you may react negatively from consuming certain foods or beverages. These food reactions can occur for various reasons and it is our responsibility to omit such foods from your nutrition if negative responses persist. Your personal trainer will communicate with you regularly to understand if any adverse reactions to foods occur and make any required amendments to your nutrition.

Your Lifestyle

Prescribing a nutrition plan that is manageable and fits your daily lifestyle is our overarching objective. Following structured nutrition certainly offers its challenges, the greatest being integrating a food plan into your busy and often unpredictable schedule. To minimise this challenge, your personal trainer assesses your present lifestyle to best understand your eating patterns then reflects these eating times in your nutrition plan. Also, we integrate meals that are easy to make and use a nutritional system that minimises and simplifies food preparation. For life’s unpredictable events, your nutrition remains flexible and options are provided in your nutrition plan to accommodate for such uncontrollable circumstances.

Excercise Nutrition

The period prior to, during and following a workout are additional areas of consideration within your nutrition. Research indicates performance in the gym can be enhanced and progress accelerated by applying specific timing of nutrients before and after a workout. The objective within exercise nutrition is to ensure that you have the necessary energy to perform well in each gym session as well as maximising your recovery from each workout. Our personal trainers assess and prescribe nutrient intake before and after each workout in addition to ensuring proper hydration within each gym session.

Client Goal Setting Example
JCfitness Nutriton Plan Example