General health and wellbeing programs

Lifestyle screening

  • Assistance with energy levels, productivity and work performance, sleep, stress and weight management
  • Catered to specific lifestyle and time restraints
  • Dietary specific advice and support where required

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Strength and conditioning

  • Regulate blood sugar levels throughout the day
  • Minimise diabetes-related health complications

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Optimal body composition

Individualised program for maximising metabolic rate and improving muscle tone, to assist with energy levels, productivity, sleep, stress and work performance. Learn how to:

  • Make good food choices that cater to your individual preferences and needs
  • Sustain long term health and weight management
  • Prevent chronic disease

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Diabetes

Learn how to:

  • Manipulate your blood sugar levels with exercise and nutrition
  • Food to improve your blood sugar control
  • Exercise to improve body composition, and reduce waist circumference
  • Specific supplements and foods for reductions in stress
  • Prevent and significantly delay diabetes complications

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Heart Health program

  • Improve blood flow to your heart and body
  • Increase cardiac output
  • Increase cardiac efficiency
  • Decrease blood pressure
  • Increase stroke volume
  • Reduce the risk of recurrent heart disease

Eat foods that are designed to:

  • Lower cholesterol, blood pressure
  • Improve energy levels
  • Prevent further heart disease

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Pregnancy and planning

Ensure adequate nutrients and energy throughout pregnancy and before conception and optimimise exercise for improved fitness and recovery from birth. Learn how to:

  • Choose the right foods and activities during this time
  • Prepare the body for the next stage of life
  • Reduce complications of pregnancy

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Arthritis program

Nutrition guidance for:

  • Increase anti-inflammatory foods to reduce pain & joint damage
  • Improve body composition
  • Strengthen muscles
  • The right supplements for you
  • Increase functional range of motion
  • Decrease rate of flare up
  • Decrease severity of flare up
  • Develop strategies for remission, flare up and when flare up is subsiding

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Healthy ageing program

As you age you can:

  • Become stronger, fitter, more vital and energised
  • Learn about the foods that support your muscles, brain and immune

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Falls prevention

Learn how to:

  • Use foods to increase muscle strength
  • Foods to improve brain health and function with age
  • Foods to improve the strength of bones
  • Nutrients to boost the immune system
  • Meal plans designed to aid digestion

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Allergies and intolerances

Learn how to:

  • Reduce symptoms of food intolerances & IBS
  • Understand the gut-food-health relationship

Nutrition plans

  • Increase food variety
  • Specific to every individual’s needs

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Athletes and sports programs

We provide fully specialised and integrated off-season, pre-season and in-season programming for the following sports:

Running

Optimal nutrition for running, with foods specifically for:

  • Preventing fatigue and improving recovery
  • Achieve your optimal body comp quickly and safely
  • Boost training and competition performance

Tailored course-specific meals plans:

  • Optimal nutrition for health
  • Pre, during and post-race plans

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Rowing

  • Improve stroke efficiency
  • Optimise function throughout the whole stroke
  • Prevent overuse injuries specific to your body and technique
  • Develop the skills to fuel up for training, work/school and race day
  • Understand maximising muscle growth and the effect of training
  • Tailored meal plans to maximise energy, health and performance
  • Tailored supplementation

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Netball

Exercise programs for:

  • Injury prevention and recovery
  • Leg power programs for increased speed
  • Tailored programs to increase stability, strength and flexibility
  • Conditioning to enhance game-long energy levels and fitness

Nutrition programs for:

  • Training and game day nutrition
  • Optimising body composition
  • Maximising energy
  • Managing nutrition deficiencies, and ensuring adequate intake

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Athletics and Little Athletics

Functional movement programs to:

  • Increase co-ordination and function in beginners
  • Fast track optimal function and power in teenagers
  • Maximise strength, power and injury prevention in older teenagers
  • Injury rehabilitation, prevention and performance conditioning for all senior and masters athletics
  • Specific nutrition programs for individuals combining athletics, work and home
  • Tailored programs for elite athletes – Juniors to Olympians
  • Fun workshops and family sessions for Little A’s and adolescents

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Rugby union and rugby league

Specific exercise programs for:

  • Rugby and rugby league strength and conditioning
  • Scrum power
  • Backline speed and agility
  • Tackle strength and fitness
  • Injury prevention – shoulders, ACLs and hamstrings

Nutrition programs for:

  • Game day food
  • Managing body composition in off-season and pre-season
  • Training foods for maximal recovery
  • Tailored programs to fit in with sport and work/school

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AFL program (including off-season, pre-season, and in-season programs)

Specific exercise programs for:

  • AFL strength and conditioning designed to increase vertical force application
  • Programming to improve athletic acceleration and agility
  • Optimal athletic development programs based on position-specific needs
  • Corrective exercise prescription designed to improve running efficiency and gait patterns
  • Proactive design of programs to decrease risk of injury and promote proper movement mechanics

Nutrition programs for:

  • Enhancing pre/post game nutrition
  • Supporting game day performance
  • Managing body composition in off-season and pre-season
  • Training foods for maximal recovery
  • Tailored meals to suit individual nutrient needs

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Swimming

Individual program catered to distance specific requirements, with tailored meal plans for training, Carnival Day races, and school performance. Your program aims to prevent fatigue and improve repeat efforts, and includes:

  • Give greater pelvic and shoulder stability, optimising stroke quality
  • Maximise training performance while reducing accumulative strain
  • Enhance athletic execution in both training & competition through mindset coaching

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Dancing and gymnastics (including off-season, pre-season, and in-season programs)

Eat the right food for:

  • Greater concentration & execution
  • Improved endurance & strength
  • Maximal recovery

Meal plans to aid:

  • Optimal body composition
  • Adequate nutrition through your day

The right training to:

  • Increase functional stability
  • Ankle mobility
  • Dynamic movement patterns
  • Enhance appropriate physiological systems

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Basketball

Exercise programs for:

  • Jump and speed programming
  • On-ball strength and stability
  • Conditioning for maximum fitness end to end
  • Specific exercises for BBall injury prevention

Nutrition for:

  • Optimsing body composition
  • Refuelling after training
  • Maximising game day performance
  • Tailored for all round health and maximal performance for the individual

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Soccer

Exercise programs for:

  • Prevention of injury – knees, ankles, lower limb musculature
  • Injury rehabilitation
  • Speed and jumping programs
  • Conditioning and strength training to maximise on-ball body control and power

Nutrition programs for:

  • Tailored meal plans for training, game day and work/life balance
  • Nutrition and supplementation for maximal recovery
  • Body composition optimisation for best performance

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Cricket

Exercise programs for:

  • General conditioning and fitness for the entire game
  • Increase power and speed of bowling
  • Maximise strength and stability specific to batting power
  • Improve field speed and fitness

Nutrition for:

  • Optimising hydration for summer games
  • Tailored fuelling plans for game day and training
  • Individualised programs for general health and well-being

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Stand up paddle boarding

  • Core and pelvic patterning for stability and strength through the stroke
  • Shoulder mobility and strength
  • Lower limb strength
  • Kinetic chain development – whole body co-ordination
  • Upper-lower limb coordinated control

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Return from injury programs

Knee pain

  • Restore functional knee movement
  • Reduce pain through improved knee stability, flexibility & strength, creating muscle balance
  • Educate on correct posture to prevent injury re-occurrence or further degeneration of knee joint
  • Assist in alleviating knee symptoms to facilitate return to training

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Neck pain

  • Increase end range control
  • Decrease agonist influence
  • Identify triggers
  • Develop practical coping strategies

The right program to:

  • Increasing functional range of motion
  • Develop pain free end-range control
  • Develop strength and functional recruitment of critical muscles to ACL stability
  • Minimise imbalances that can cause secondary injuries
  • Maintain good posterior chain function
  • Create pelvic and hip stability
  • Enhance proprioceptive feedback
  • Develop pre-discharge strength programs for effective return to activity

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Hip pain and dysfunction

  • Restore functional hip movement and coordination
  • Correct muscle imbalances to reduce pain & increase core and pelvic strength
  • Improve performance and maximise training effects through correct muscle efficiency
  • Education about strategies to alleviate hip discomfort
  • Help you understand corrective movements to prevent injury re- occurrence & further degenerative issues

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Lower back pain

The right movement for:

  • Increasing core activation
  • Individualised testing and programming to find the cause of the pain
  • Structured programs to treat the cause and move through to full pain free function

Nutrition guidance on:

  • Simple tactics to remove strain from your lower back muscles
  • Anti-inflammatory foods to improve recovery and decrease nerve pain
  • Foods to aid in achieving abdominal fat loss

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Chronic pain

A tailored exercise and nutrition plan designed to:

  • Improve quality of life through pain reduction
  • Free up movement restrictions
  • Assist with energy levels, productivity, sleep, stress and work performance
  • Reduce inflammation and improve soft tissue recovery
  • Provide education on how to manage pain independently

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Hamstring rehabilitation

Prevent hamstring injuries and improve recovery from injury:

  • Learn how to use your hamstring to strengthen and protect it
  • Develop co-ordination of the hamstring with surrounding muscles
  • Make sure the quad-hamstring balance is optimal for function
  • Increase power of the hamstrings

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Plantar Fasciitis

Nutrition guidance on:

  • Foods to reduce weight rapidly and safely
  • Supplements and foods to reduce inflammation
  • Nutrients to speed up healing and recovery
  • Foods to eat while exercise is reduced

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