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fitness strategies

Weight loss

Successful weight loss is a combination of a targeted workout regime and controlled dieting fuelled by motivation.  If one component of this powerful weight loss triad is missing you may not achieve the desired results. Luckily a Personal Trainer combines personalised nutritional advice with the right workout regime whilst keeping you motivated even if your own motivation temporarily wanes.

1. Successful workout strategy

If you are healthy enough for physical activity at every intensity level, you should engage in high intensity workouts once or twice a week. These workouts will help you burn maximum calories in minimum time. You'll also build muscle and boost your metabolism during these sessions.


On the days following your high intensity workouts, give your body a rest by engaging in low intensity exercises. The increased range of motion during these low intensity days will help your sore muscles recover more quickly and you will still increase your calorie burn for the day without taxing your body too much and risking burn-out or injury.


For the rest of your week engage in moderate intensity sessions. Challenge yourself by making these sessions longer. The calorie burning benefits from these moderate workouts come from the duration of the session, not necessarily from the intensity.

Successful dieting.


2. Successful dieting

Eating plenty of lean proteins, complex carbohydrates, fruits and vegetables to fuel your workouts. Count calories, measure your exercise intensity and record the data in a weight loss journal to track your progress. For more information contact your personal trainer or get advice from a professional dietitian.


3. Motivation

Last but by no means least you need to be and stay motivated throughout the course of your weight loss venture. Most importantly this motivation must originate from the inner you rather than being imposed on you by others e.g. partners, family or concerned doctors that are telling you to loose weight.  Identify why it is important for you to loose weight, what it would mean to you to achieve your weight loss goal and embrace your new-found motivation, your reason(s) to succeed fully.  Know why you do it- Know that you can do it!

You may even find out later that loosing the weight was a by-product of a much bigger transformation.


Effective training methods

for weight loss

Metabolic Resistance Training


Cardiovascular conditioning & heart-zone training

Strength training

Functional training



No point working out hard without eating well!

Read more about good nutrition...

Effective training methods

for core strength & flexibility

Balance & coordination

FLOWIN concept

Strength training

Functional training



No point working out hard without eating well!

Read more about good nutrition...

Core strength and stability

Core training is the latest rage in the fitness industry, but not many people really understand what it is. There are many misconceptions about what it is and how it works. People may know that core training is working “smarter”, but they may not realise why that is.

How core training evolved

For a very long time, the fitness industry was completely focused on training muscles in isolation. More recently, there has been a realisation that everything in the body is beautifully orchestrated to work together so we need a workout regime that focuses on muscle groups, movements and functionality to support that view.


How core training works

Despite the notion that core training is just about the lower back and the abdominals, it really incorporates your entire torso and the muscles that attach to your pelvis. In core training you focus on multi-dimensional "power" moves calling upon many muscles to work together for maximum training benefit. Many training programmes are based on the one-dimensional movements of bodybuilding. There is plenty of pushing and pulling, but  the hips, torso, pelvis or lower back are not integrated into the movements. You may gain strength, but not the power, the ability to generate force behind your movements. You need to train movements, not just body parts.


The benefits of core training

Core training makes you look better as well as function more efficiently. The structural centre of movement is called the "pillar",and by training the core or pillar you change posturally for the better.  You will walk taller in your newly integrated body and have a leaner more athletic look. A completely new sculpting of the body occurs which is impossible when the muscles are trained in isolation.


Effective training methods

for a lifestyle boost

Metabolic Resistance Training


Cardiovascular conditioning & heart-zone training

Strength training

Functional training

Balance & coordination

FLOWIN concept



No point working out hard without eating well!

Read more about good nutrition...

Lifestyle boost

What is a healthy lifestyle?

In general, a healthy person doesn't smoke, is at a healthy weight, eats a balanced diet, exercises and deals well with the stresses and strains of life. Sounds simple, doesn't it?

The trick to healthy living is to assess your current lifestyle truthfully and then introduce small changes like e.g. moving more and eating more healthier gradually.


Assess your current lifestyle!

Be honest! Look dispassionately at the list and determine how often and how long you do the following:


• Sitting at a desk

• Sitting in a car

• Sitting in front of a TV or computer

• Eating fast and/or junk food

• Drinking alcohol

• Staying up late/not getting enough sleep


Now, how much time do you spend:


• Being active (climbing stairs, walking, cleaning, etc.)

• Engaging in cardio exercise

• Strength training for all muscle groups with challenging weights

• Preparing your own healthy meals

• Reading food labels

• Tracking your calories

• Sleeping well

• Dealing with stress in a healthy way


If you spend more time doing the things in the first list than the second, it's time to re-evaluate your priorities and decide what you really want for yourself. Living healthily means spending time to pay attention to your body’s needs. Staying in an unhealthy lifestyle means you can avoid expending energy, time and effort...but at what cost?


Consciously choose to live more healthily

Creating a healthy lifestyle doesn't necessarily mean drastic changes. In fact, drastic changes almost always lead to failure. Making small changes in how you live each day can lead to big rewards. Become aware of those destructive habits and routines that you know aren’t good for you and why you keep holding on to them!

The rewards for making these changes are endless and the real question is: Do you value yourself enough to give yourself the gift of a healthy life?


Some thoughts on exercising

One of the biggest problems today is lack of activity as most of us live sedentary lives cooped up in front of computers and stuck behind desks. Fearing that exercise has to be vigorous and painful in order to be effective often stops us from taking that first step to live healthier. But even moderate activities like chores, gardening and walking can make a difference.


Just consider that moving just a little more can:


• Reduce the risk of heart disease, stroke and diabetes

• Improve joint stability

• Help maintain flexibility as you age

• Prevent osteoporosis and fractures

• Improve your mood, reduce anxiety and depression

• Enhance self-esteem

• Reduce stress


What does it mean to eat well?

Eating a healthy diet is another part of the healthy lifestyle. Not only can a balanced diet help with weight management, it can also improve your general health and quality of life.


• Eat more fruit and veggies with every meal

• Use a light salad dressing and cut down on calories

• Eat low-fat or fat-free dairy


Getting started!

So now it’s time to kick-off your healthy lifestyle!  Start by making those small, gradual changes like climbing the stairs instead of taking the lift or making more healthy food choices. And most importantly value yourself enough to take better care of yourself. A Personal Trainer can also provide the right encouragement and advice needed to get you started, going and succeed in your total body and mind transformation!  So what are you waiting for?

Effective training methods

for bodyshaping

Metabolic Resistance Training

Strength training

Functional training

Balance & coordination

FLOWIN concept



No point working out hard without eating well!

Read more about good nutrition...


"Muscle Tissue Burns More Calories Than Fat Tissue"


What is bodyshaping?

The two main principles of body shaping are lowering your fat percentage whilst increasing and toning your muscles. This leads to a more shapely and well-defined body and the athletic look that many crave.


So how can you lower your body fat percentage?

In order to lower your body fat percentage, you need to create a calorie deficit. This means that you need to burn more calories than you take in. The most efficient way to accomplish this is to combine the right kind of exercise with the right diet.


What kind of exercise regime is most effective?

As far as exercise goes, you need to get your entire body into shape. To do so, you need to do cardiovascular routines 3-5 times a week in particular Interval training rather than monotonous running or cycling.  A typical Interval training routine may look like this: 5 minutes of power walking followed by 2 minutes of sprinting, light running, sprinting again, power walking and so on. The advantage of Interval training is that your body gets a workout at different intensity levels. This develops your heart and metabolism rate much better than monotonous cardio (which is also boring and time consuming) and helps you to reduce your body fat percentage much faster.

Another thing you need to do to reduce your body fat percentage is to weight-train every muscle group of your body. You can combine cardiovascular and weight training routines. Consult your Personal Trainer for an optimized training regime tailored to your abilities and goals.



Dieting doesn’t mean starving yourself, which is actually counter-productive to weight-loss. Instead eat plenty of vegetables, lean proteins and complex carbohydrates whilst drinking large amounts of water.  Have 4-6 small meals rather than 3 large ones.  Again for more personalized advice consult your Personal Trainer.



Rehabilitation: The Importance of Functional Fitness


Musculoskeletal pain

Patients with musculoskeletal pain (MP) often used to seek relief by consulting chiropractors, general practitioners, physical therapists or orthopaedic surgeons. Yet scientific research shows that passive intervention such as medication, manipulation, manual or physical therapy, injections or surgery are far less effective in helping patients recover than programmes that address functional deficits through reactivation and rehabilitation. Today, the public is discovering Personal Trainers, Pilates, Yoga and Tai Chi, and often find more pain relief from these methods than from traditional approaches.


What is functional fitness?

Functional fitness is a perfect way to help patients with disabling or activity- limiting MP syndromes resume normal activities. The focus is on identifying what tissues require stabilisation and which require mobilisation and developing a workout regime accordingly. Your Personal Trainer is trained to advise you which fitness activities help you to regain motor control and muscle balance to resume normal, pain-free muscle movements.


Effective training methods

for rehabilitation

Strength training

Functional training

Balance & coordination