Wellness Programs



Wellness Coaching is an integrated approach which covers:

  1. Structured, balanced nutrition programmes personalised to the individual.
  2. An exercise programme (strength training, cardio, flexibility).
  3. Regular Body Composition Testing – Track your progress to stay motivated; don’t rely on the bathroom scales.
  4. Set yourself a goal, with 4 different challenges with prizes to help you stay motivated. That’s a Weight Loss Challenge, Level 10 Body Transformation Challenge, 24 Fit Challenge and 5 weeks to 5k.
  5. Education, wellness profile, advice and support.
  6. Social, meet new friends in a fun environment.

Our philosophy is that for optimum results you need to have 80% nutrition, 20% exercise and 100% attitude. What are the alternatives?

Take one aspect tracking results, most gyms fall down in this area leaving to their members to check their own progress at home on the bathroom scales.  This can be misleading and de-motivating as the scales dont tell you what’s fat and what’s muscle. So gone are the days of letting that number on the bathroom scale have the last word on your health and fitness. And BMI is less than useful.

Metabolic age can give you greater insight into your health habits and can help put you in charge of your health and well-being. Let’s face it – feeling a little younger than our years is a state of being that many of us aspire to. Being motivated by reaching a younger metabolic age could help get you there.

metabolic-age-24-fit-485For weight control we may require nutrition that is calorie controlled, providing a balance of nutrients without excess calories. Has good levels of protein and fibre to help us feel fuller for longer. Helps to regulate energy levels to avoid the energy peaks and troughs that can lead to unhealthy diet choices and poor nutrition.

The calories you burn during workouts are inconsequential to your overall body weight or body fat content! Instead, it is how well you use your exercise time to reprogram your daily physiology that matters.

Over 35s?

Many people say that, as they age, they eat and exercise the same amount but still gain weight. One of the main causes of this is loss of muscle mass. Genetically, women have less muscle than men, and as a woman ages, the preservation of lean muscle becomes vital. By the time you’ve hit 30, muscular strength begins to head south. But the majority of the decrease occurs after age 50, when it falls at the rate of 15 percent per decade.

“By Your mid-30s, most people still look young, but are already experiencing the BIG Three of aging: deteriorating lean muscle mass, worsening posture, and crumbling joints” say Robert Forster, Physical Therapist, PT and developer of the 24 Fit DVDs.

The answer, strength training 3 times a week( gym with equipment), fit camp( with own bodyweight)  or at home( resistance bands and dumbbells) plus favourite cardio exercise.

Resting Metabolic Rate Test

The key to sustainable weight loss (as opposed to the “yoyo” weight loss and weight gain of trendy weight loss fads) is a high resting metabolic rate. Your resting metabolic rate, or the calories you burn throughout every minute of the day, is much more important for weight management than the calories you burn while exercising. The term “metabolic refers” to how your body makes energy. Your resting metabolic rate is the rate at which your body burns calories to run your bodily functions at rest.

Many clients come to us in frustration because they have reduced their calorie intake and increased their training, but are still unable to achieve the body they desire. At this point, they are consuming fewer calories than their body needs for basic systems function, forcing their metabolism to slow to an idle to conserve every calorie consumed. The result is a sluggish metabolism that stores fat instead of burning it for energy.

How to deal with the extra calories from drinks? Explain the number of calories in drinks,  cut back, yes will help reducing calorie intake. Also… set a goal to have your metabolic age lower than your actual age. A metabolic age that is lower than your chronological age means, compared to the average person in your age group, you have more muscle mass, less fat, are probably more active, and therefore can consume more calories!


We can provide following programs:

Weight loss challenges with prizes– Huge support, motivation and education is provided within the group  environment. The biggest challenge about managing your weight is keeping and staying motivated. The competition atmosphere helps everyone stay motivated and on track during the 90 day period required to change habits. Held in lunch hour or after work.

Metabolic Age Testing – In the lunch hour in the canteen or during a wellness day. Gives staff an insight into their health, with option of wellness profile.

Wellness Check Up – Offering Employees A FREE Wellness Profile that will include a body composition analysis which consists off (BMI, Hydration, Body Fat, Resting Metabolic Rate,Visceral Fat, Metabolic Age). This process only takes 30 minutes(parameters are taken with a specialised scale). Following the body composition analysis there will be a chat that will allow me to identify the areas that need improving and the individual will have the chance to learn more about how small changes can make a big impact. Up to 16 employees a day. Pre-requisites: A private room. Booking to be done at least 1 week in Advance

Wellness seminars on nutrition advice – Offering staff the option personalised wellness profiles.

Healthy Breakfast – sampling of shakes as an alternative to skipping breakfast or carb based breakfast. Common breakfast choices include coffee with a muffin or toast with jam or skipping breakfast. These choices are full of simple carbohydrates and when digested, immediately turn to sugar. Your body  removes extra sugar and turns it into fat. As a result, sugar levels drop and this leaves you feeling hungry and weak as your brain lacks sugar.

Exercise Programs – Samantha Clayton Youtube fitness video, home workout program and free fit camps. Plus any other exercise options available to the company e.g. access to local gyms.