A Simple Tool To Apply To Eating Out Or Cooking At Home!

1 – Plants

You want to fill half your plate with non-starchy fruit and vegetables. These foods are packed with high density nutrients such as fibre, phyto-chemicals that our body need. This category there is really no rules on how much as you can eat as much as you like.

2 – Proteins

We want to include a quality serving of protein rich food such as seafood, meat, eggs, legumes, tofu or dairy. When we incorporate protein into our meals they help with our satiation after meals (Fullness). Spread your protein out throughout the day to help preserve and build lean muscle whilst burning body fat.

3 – Good Carbs 

A good carb is classified as being minimally processed, the body slowly absorbs the nutrients (low GI). These include whole-grains, legumes or a starchy vegetables they help keep you fuller for longer.

4 – Healthy Fats

We need good fats in our diet as they provide essential nutrients and help the body absorb certain antioxidants and reduce inflammation. Examples of healthy fats are found in avocado, nuts, seeds and olive oil. Try to avoid overly processed fatty foods.


A class for the avid Fitness Junkie who isn’t afraid to hold back!
SPORTIF! SWEAT is our signature fast-paced, high-intensity session with all the feels! 
It is the perfect accompaniment to our Primal and Barbell and Erg programs. Sportif is where our community comes together and we all work as a team. 


Want to test the limits of your strength?
PRIMAL functional movement sessions are broken down into Push/Pull and Full Body. 
Enjoy sessions that focus on strength through range of movement. You can expect measured progression and guidance as you work to achieve the  correct movement patterns.


Expect full body compound movements sure to get the heart rate going!
Our BARBELL & ERG classes are equal parts strength and conditioning.
The first half of this class has a strength and technique focus, whereas the second half is more focused on maximum heart rate and conditioning.
Come and experience this class for just $7 at our boutique gym in Mosman.


Maximise your cardio, speed, strength and endurance potential.
No experience is necessary! Each boxing class combines a technique component. Experience a mix of simple, high intensity boxing drills, plyometric movements and anaerobic exercises that are all designed to teach you correct technique.
** Please provide your own boxing gloves and pads. Gloves, inners and wraps are all available for purchase.


TRX x Strong | TRX x Pilates | TRX x Erg
TRX x Strong is a blend of TRX, Kettlebells and Dumbbells. This class focuses on isolated, total, upper and lower body sessions.
TRX x Pilates: expect to strengthen your core, maintain flexibility, and develop overall total body coordination. This workout helps build a solid foundation. It is an amazing system for general fitness and athletic performance.
TRX x Erg: Get ready for the most effective way to improve endurance, increase strength and power, and achieve your fitness goals.


Experience the perfect recovery session at our Mosman fitness studio.
Your primary tools will be foam rollers, bands, trigger balls and mats as you focus on trigger point work, active & static stretching, moving from one problem area to the next.
You’ll leave feeling limber; this class is an excellent option as active recovery on your rest days or as a second helping to an earlier workout because of its extremely low-intensity.
This class is ideal to balance your higher intensity workouts, and take time out from your busy schedule.
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