Nutrition

Nutrition Support

Does nutrition confuse you? Have you ever wondered how much fat, carbohydrate or protein is in your favourite recipe? Are you looking for some down-to-earth diet advice and some easy-to-follow menu plans?

If you answered yes to any of the above, then you will benefit from a consultation with a dietitian at Forever Strong.

We offer a comprehensive and professional nutrition program including:

• one-on-one and group consultations that include a comprehensive analysis of your diet

• six-week and 12-week fat loss plans customised to your needs

• supermarket reconnaissance missions to look at the labeling on your favourite foods

• weekly meal plans.

FoodWorks - Nutrition explained

In our quest to bring you the most comprehensive analysis of dietary intakes, meal plans, recipes, ingredients and foods, we use FoodWorks® (Professional Edition).

FoodWorks® is an established and trusted Australian nutrition analysis software package for nutrition professionals. It is used in health care, sports nutrition, food service, nutrition research, recipe publishing and tertiary education by dietitians, nutritionists, food technologists, nutrition educators, nutrition researchers, sports professionals, recipe authors and home economists.

Personal Training

Forever Strong offers professional personal training at affordable prices, and in a safe and friendly environment.

Choose from individual or small group personal training, and/or small group classes.

We tailor all training to suit your age, ability, injuries, and goals and aspirations, and specialise in:

Training prices

There are no joining fees at Forever Strong - to secure a permanent training time we require you to pay fortnightly or monthly via Ezidebit or in 10 or 20 pack blocks, meeting your trainer at the same permanent time/s each week. We accept payments via Ezidebit, electronic funds transfer (Internet banking), cash or cheque.

Cancellations: 24-hour notice of cancellation is requested. In the event of same-day cancellation, full payment may be required.

Are you curious about what personal training can do for you? Ask about our free personal training consultation, available to new clients.

Group Training

Forever Strong group fitness classes are designed to give you a fun and energising workout in a small group environment.

We keep our classes small (numbers are capped at max 8 participants) to ensure you get the individual attention you need from our trainers. Classes run for 45 minutes.

Securing your place and prices:

To secure a place in one of our classes, it is essential to pay by Ezidebit, prior to the commencement of your first class.  We offer each new client a free trial of our classes so you can try before you buy!

Prices per person are as follows;
1 class per week = ($20 per class)
2 classes per week  = ($18 per class)
3 or more classes per week  = ($16 per class)

Please note:

  1. Missed classes will not be refunded. However if you have an emergency or serious illness, talk to us about getting a credit or suspending your Ezidebit account.
  2. To secure a permanent place in our classes it is essential to book and pay by Ezidebit.
  3. We will be offering a more comprehensive indoor and outdoor timetable in coming months. Keep an eye on our timetable or contact us.
  4. Before you begin you will need to complete a physical activity readiness questionnaire (Par-Q)

Classes will be held at;

 

  Mon Tue Wed Thu Fri Sat Sun

6:15am

Morning Mix - Dan
FSF Studio

 

 

Fighting Fit-Jas
FSF Studio

 

    

9:30am
 

 

  

11:15am

 



 

 


 

4:00pm

 



 

5:30pm

 

 


 

 
 

 

Class Descriptions:

Cardio Combo, A cardio program designed to get your heart pumping.  Skip, run, hop, jump and walk your way to improved fitness and endurance and boost strength with push ups, lunges, pull ups and squats.

Fighting Fit, a boxing and martial arts inspired circuit, using hand pads and gloves with punch and kick combinations. This class is a rapid calorie burner that delivers fast improvements in endurance, strength and hand/eye coordination.

Morning Mix, our take on circuit training, with strength training and cardiovascular combinations. This class will increase your heart-rate, strengthen muscles and burn fat. A full body workout designed to get you in shape.

Pilates, a class suitable for beginner to intermediate level. You will be introduced to core conditioning exercises using mats and a variety of exercise balls and equipment which will develop a strong and balanced body.

Teen PT, suitable for kids aged 10-14. This is a fully supervised but fun class which promotes great health and fitness but also assists with concentration while studying and social interaction. Plenty of games and interesting exercises.

To secure a permanent place in one of our classes, it is essential to book and pay by Ezidebit.

Teens

The benefits of strength training for teenagers are both physical and mental. Younger participants in Forever Strong strength programs improve physiologically; in strength, speed and power development, athletic performance and injury prevention. Training and achieving program goals can also result in psychological benefits such as increased self-esteem and self-confidence.

Why strength training?

Progressive strength training can protect from teenagers from injuries associated with everyday activities, sport and games. High levels of stress are placed on adolescent bodies when they engage in activities such as netball, football and gymnastics, not to mention climbing trees, falling off bikes and playing with friends. These uncontrolled stresses far exceed the controlled levels of load placed on their bodies while performing a supervised strength-training program. At Forever Strong we emphasise safe technique, ensure that all participants work at their own level, and constantly monitor their progress.

What is strength training?

A series of progressive resistance exercises that work the muscles, bones and joints of the body. This may include use of machine weights, barbells, dumbbells or even your own body weight. The aim is to progressively strengthen muscles and improve joint flexibility.

How often should I lift weights?

For maximum benefit you should lift weights two to three times per week. See The Australian Strength and Conditioning Association Position Stand - Resistance Training for Children and Adolescents.

Over 50s

Forever Strong specialises in strength (or resistance) training programs for the over-50s. We can help you to stay healthier and, improve your strength, balance, gait, flexibility, coordination and posture, which will enable you to live independently and achieve a better quality of life. As well as increasing your energy and fitness levels, strength training can reduce the risk of developing, and help in the management of age-related health conditions, including osteoporosis, arthritis, diabetes, chronic heart disease, menopause and depression. Reverse physical and mental ageing and lose body fat with guidance from enthusiastic and experienced trainers.

Why strength training?

From as early as our twenties, our bodies can begin to lose muscle and gain body fat. This process is called Sarcopenia, and commonly accelerates and becomes noticeable in our 50s and beyond. Once thought to be a natural age-related decline, this process is actually the result of inactivity rather than age. The great news is Sarcopenia can be stopped, and reversed, with strength training.

What is strength training?

A series of progressive resistance exercises that work the muscles, bones and joints of the body. This may include the use of machine weights, barbells, dumbbells or even your own body weight. The aim is to progressively strengthen muscles, increase bone density and improve joint flexibility.

How often should I lift weights?

For maximum benefit you should lift weights two to three times per week. See physical activity guidelines American College of Sports Medicine.