Introduction Excercise that meets your needs

There is mounting 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 may not offer benefit to you. Our personal training uses a rationalised approach that applies exercise-based principles and continually looks to shape your exercise according to how well you respond. We personalise your exercise according to how well you respond. We personalise your exercise to your objectives, exercise experience, enjoyment, and importantly your progress.

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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 performance enhancement. Once identified, our personal trainers design 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 redesign your exercise programs to target 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 ensure an appropriate starting point. As your gym experience grows with us, we will expand your exercises and applied methods to continually progress and challenge you within safe and appropriate limits.

jonathan cooke

“The key to accelerating results in the gym is to structure exercise, adhere to basic principles, and most importantly work hard and stay consistent.”

– Jonathan


To make your workouts effective and time efficient, we formally structure all of your exercise programs. Each variable within your gym programs are 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 gym program design. Also, we store all of your expired gym programs so you can revisit them at any point.


Many people with body composition goals struggle to generate results because they fail to modify their exercise program and manipulate 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 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 exercise will not only re-stimulate your body, 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 each workout. Without exercise progression, successful body transformation is unlikely. To ensure your progression, our personal trainers maintain detailed records of your workouts including a record of sets, repetitions, resistance, rest, as well as relevant comments about your performance. Following completion of each workout, your personal trainer will review your performance, comparing your records from prior gym sessions to make an objective assessment of your progress.


The only way to objectively determine if you are meeting your goals is through formal body composition measurements. Our personal training service uses methods 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. We also take 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 chart outlining the changes.