Are you strong, healthy & fit? Just 30 mins of exercise a day is all it takes!


Incorporating a Fitness Management schedule into your life is so important to keep building a healthy body and mind.

Incorporating a fitness activity into your day is proactive in building muscle, improving bone health, keeping your body strong, toned and in the healthy BMI range. Preventing Metabolic Disease such as obesity, high blood pressure and Type 11 Diabetes.

Exercise is proven to be one of the best ways to improve your health.

Exercise is the ultimate Preventative Medicine

Fitness training choosing exercises and sports you enjoy is the perfect way to build your body mentally and physically, helping to prevent disease.

Mix It Up

Try something new, mix up your fitness routine. Blend your Fitness Management Protocol with Yoga, Pilates, Tai Chi and Stretching classes. Find the perfect balance for you.

Exercising first thing in the morning before breakfast will result in a more significant proportion of fat used as fuel due to our glycogen stores which are partially depleted throughout the night.

Exercise intensity is an essential contributor to fat loss.

HITT is Beneficial for Fat Loss

High-intensity interval training (HIIT), also called high-intensity intermittent exercise (HIIE) or sprint interval training (SIT).

HIIT is a form of interval training, a cardiovascular exercise strategy alternating short periods of intense anaerobic exercise with less-intense recovery periods, until too exhausted to continue.

This less intense period allows the body to recover briefly from exerting all of its energy during the high-intensity intervals of the workout.

The duration of HIIT also depends on the intensity of the session.

F45 is one of the chains of exercise companies that specialise in HITT classes that last for 45 mins.

HITT activities are easy to incorporate in your own fitness regimen.

When you start any new exercise or sport, you should seek advice from a fitness and health professional. Exercise technique is essential, so you are sure to build a healthy, strong, flexible, toned body, not weaken and stress it because you perform the activity wrong.

Qualified Personal trainers are an excellent option to personalise a routine that is perfect for you and what you desire to achieve.

You may need a few sessions, but the cost is worth it.

Exercising is not only for the health of your physical body but also for your emotional health and wellbeing.

Metabolic Rate

Strength training is also an important contributor to increasing your metabolic rate and one of the best ways to encourage your body to utilise more fat as fuel.

Achieving the benefits of exercise and physical fitness.


To achieve the benefits of exercise and physical fitness, it is important to develop all areas of training to achieve the ultimate results.

All good exercise programs start with a warm up to gradually increase your heart rate from resting to cardio (aerobic) – your training heart rate range to achieve cardiovascular fitness. The warm down and stretching component is included at the end of the session to prevent injury, improve flexibility and the build up of lactic acid.

Cardiovascular Endurance

Cardiovascular endurance (Cardiorespiratory) or what we class as aerobic (with oxygen) fitness supports the action of the heart and lungs fitness. We commonly call this ‘Aerobic Fitness'.

Muscle Endurance & Strength

Muscle endurance and muscle strength enables muscles to work harder and longer without fatigue and has the added advantage of increasing the body’s metabolism.


Flexibility allows the joints to move with less chance of injury.

When you start any exercise program it is important to go slowly, learn the correct techniques and listen to your body. As you get more confident in the skills to master the exercise class, or sport your physical fitness will increase and your body will reward you with that ‘Fitness Feeling'.

By incorporated cardio (aerobic), strength and flexibility exercises into your daily exercise routine I truly believe you will achieve the benefits of fitness and maintain a strong, flexible healthy body.

You must be ‘in tune’ with your body.


Aerobic conditioning or cardiovascular fitness is the ability of the circulatory system, heart and lungs to supply oxygen and nutrients to all the cells of the body.

Aerobic fitness improves when you train your body to exercise in a capacity that increases your heart rate to an intensity where you a working your body at your ‘Target Heart Rate Range’.

Perceived Exertion

Monitoring your training heart rate is one way that you can monitor your fitness training intensity.

Once you establish how it feels to work at your' training heart rate' zone, you will be able to use what we call ‘Perceived Exertion'.

Physical activity supports desirable lean body tissue and reduces excess body fat. Mix your exercise routine around to keep yourself from becoming bored.

Monitor your intensity and endurance to improve your aerobic fitness. Gradually build your exercise training sessions from 30 to 60 minutes a day. Something as simple as walking. Building up your steps to 10,000 a day is so beneficial and perfect for all ages and stages of life.

When you practise regular physical fitness activities, your body gradually adapts. You become better at performing the exercise and respond to the challenges easier in the workout session.

Therefore you become more flexible, healthier, and leaner.
Besides these, the other advantages are peak endurance & fitness, fast post-exercise recovery with a relaxed, calm mind and overall emotional wellbeing.

Use Fitness Management & Exercise as an essential component to

“Your Style of Life”

Release of endorphins promote a happy mind


Exercise decreases the stress hormones such as cortisol and increases endorphins.

When you exercise, your mood is boosted naturally with the release of these natural feel-good hormones. The other chemicals that are released by the body to make you feel good when exercising are adrenaline, serotonin and dopamine.

Endorphins are hormone-like substances that are produced in the brain. During exercise when released, they can provide a feeling of euphoria, improve our moods, increases pleasure, and generally makes us feel better.

Endorphins can be so powerful they can mask pain (as in childbirth).

Exercise Improves Depression

For this reason, physically active people improve faster from depression.

The ‘Fitness Feeling’ is a feel-good high energy addiction, and it is free and healthy!

The trick is to gain the fitness feeling, is by designing a balanced exercise program that you enjoy.

Feeling Fit & Energised Becomes A Way of Life!

Exercise is
the Best Medicine

Our health and lifestyle package is designed to address your exercise and fitness requirements so we can help support and encourage you to reach your goals and reap the benefits of being active in your daily life.

Exercise has to be fun and enjoyable so you are motivated to make it a way of life, fine tuned to fit ‘Your Style of Life.

Exercise releases endorphins which promote mood enhancement and a natural high.
Exercise decreases cholesterol and triglyceride levels.
Exercise increases levels of HDL cholesterol – the ‘goody’ and lowers levels of LDL cholesterol – the ‘baddie’.
Exercise strengthens the heart.
Lowers blood pressure.
Increases oxygenation throughout the body.
Increases cardiovascular and respiratory function.
Increases the elimination of wastes and carbon dioxide from the body.
Increases the absorption of nutrients into the cells.
Increases immune system function.
Improves memory and learning functions.
Increases blood supply to the muscles.
Aids good digestion and elimination.
Increases energy levels.
Alleviates fatigue.
Improves calcium deposition in bones and prevents osteoporosis.
Promotes lean body mass while burning fats.

Increases muscle strength.
Increases flexibility of joints and muscles.
Increases bone, ligament and tendon strength.
Enhances posture, poise, physique and hence confidence.
Increases longevity.
Decreases tension and anxiety.
Provides a natural release of pent-up feelings and alleviates anger.
Increases self-esteem and mental outlook.
Relieves moderate depression.
Increases the body’s ability to cope with stress.
Stimulates healthy mental function.
Improves sleep, prevents insomnia.
Induces relaxation.
Decreases worries, restlessness and alleviates low spirits.
Increases general feelings of well-being.
Increases inner peace and has positive effects on moods and emotions.
Exercise ultimately makes us feel wonderful.