Overview
• In-person Coaching Sessions for 12 weeks
• Personalised, multi-phase program for all training days
• Nutrition Coaching, suitable for your lifestyle
• Access to a Coaching App to track all workouts, food and results
12-Week Program
Enquire Below to organise a complimentary 15-minute consultation with one of our experts.
- Delivered over 12 weeks
- Minimum 12x Face to Face sessions
about the Program
Work 1:1 with a coach for 12 weeks who specialises in body recomposition. You’ll follow a personalised, multi-phase plan across all training days, with nutrition coaching, regular check-ins, and app tracking to keep progress moving.
Lose body fat while building lean muscle for a visible change in shape and definition. You’ll improve strength, tighten up in the mirror, and build habits that make your results sustainable long after the program ends.
Typically a balanced mix of strength training (free weights and machines) with targeted cardio and conditioning. Your coach will prescribe sessions based on your goals, recovery, and schedule, progressing intensity over phases.
what's included
training
A personalised, multi-phase training plan designed to drive recomposition across every training day. You’ll build strength and lean muscle with structured progressions, clear weekly targets, and coaching that keeps you consistent and accountable.
movement
Technique coaching to make your lifts more efficient, safe, and effective as loads increase. We’ll refine key patterns and positions, improve control and range, and help you move better so you can train harder without setbacks.
cardio
Cardio prescribed to support fat loss while protecting muscle and recovery. You’ll get the right mix of low-intensity work and higher-effort sessions where needed, adjusted to your training phase, energy levels, and lifestyle.
nutrition
Nutrition coaching built around your goals, preferences, and routine so it’s sustainable. We’ll set targets, guide food choices, and adjust over time to keep results coming, without extreme rules or unsustainable restriction.
Our Coaches
Tom Bellak
“Body recomposition is one of my favourite transformations to coach because it’s not just about getting lean - it’s about building a body that looks athletic, performs, and lasts. With a background in men’s physique comps, I genuinely empathise with clients who’ve been stuck in the diet cycle: cutting hard, rebounding, and feeling like they’re starting over. I take a smarter approach: structured training, realistic nutrition, and small adjustments over time, so you can lose fat, build muscle, and stay in control without living on extremes.”
Frequently Asked Questions
Yes, especially if you’re newer to training, returning after time off, or haven’t followed a structured plan before. We’ll balance training stimulus, recovery, and nutrition targets to drive recomposition over the 12 weeks.
Most people train 2-5 days per week for best results, but it depends on your schedule and starting point. Your coach will prescribe the minimum effective dose and progress it as you build momentum.
Not always. Some clients do best with simple habit and portion targets, others prefer macro tracking for precision. We’ll choose the approach you can sustain and adjust it based on progress and lifestyle.
No. Cardio is used strategically to support fat loss and fitness without compromising muscle and recovery. Your plan will include the right type and amount for your phase, goals, and energy levels.
No. The program is personalised to your starting point, whether you’re a beginner, returning after a break, or already training consistently. Your coach will teach technique, structure your sessions, and progress you safely week to week.