Phone: 03 8822 3723

Personal Training

Personal Training is by far the MOST effective method to get results quickly and is designed to help you achieve your potential. A No Regrets Personal Trainer provides you with expert advice and training in the areas of health and fitness, lifestyle and nutrition, that is specific to your body’s needs. You see, at No Regrets Personal Training, we don’t believe in a ‘one size fits all’ approach to your training, when it comes to Health, Fitness and Nutrition…literally everybody is different! Which is why our highly individualized, specific to you, exercise and nutrition programs are the most effective methods for trying to get results quickly. We have spent 16 years teaching clients in the Melbourne area the value of becoming healthy in order to become fit!

Our advanced assessments, training techniques yet simple to implement programs are why we are rated so highly among many local Health Practitioners looking for a place to teach their patients how to achieve long term health results. Our constant testing and researching the best methods and nutritional strategies to ensure we can help even the most complex of cases, is what makes us unique and the ultimate training facility. Using advanced questionnaires and movement assessments we can determine where the weaknesses in your body are located, and address the underlying cause of their dysfunction.  

By addressing the cause of the problems we ensure rapid change within the body. It is for this reason that we attract many elite athletes looking for that edge over the competition and also the person suffering with chronic pain or at a real loss of what to do.

Does This Sound Like You?

Most of our clients have many common attributes that are affecting their health and preventing them from living a life of happiness.

  • They are busy, overworked, over stressed.
  • Have an incredibly busy schedule and fitting in exercise in their life is tough.
  • They battle career stress constantly and don’t have a great deal of motivation to start a new routine.

Some have been like this for a long time and now have developed injuries or illnesses. For this person weight loss and getting fit is not even an option. They have so many other things that need to be considered.

  • They have gone down the road of using physio, GP etc, also spending lots of time and money searching for a solution with very little result.
  • They are at the end of their tether and don’t know what to do next. They feel they have run out of options as nothing has worked.
  • They have a fear of losing their job, income and that they won’t be able to support their current lifestyle or their family if they continue on their current path.

If this sounds like you please click the image below to request a free consultation and I will get back to you within 24 hours to arrange a time to discuss getting you on a great plan to change your life.

Then there are others who are not in pain or stressed but have a specific sporting goal or occupation in mind. They have been using a strength and conditioning program for some time but recognize it is not specific to them, and does not seem to help them reach their potential as an athlete. And now they want a program that enhances their game, or helps them reach that occupational goal, yet keeps them injury free. If this is you, then I highly advise you check out our Sports Program as it will give you a lot more detailed information as to what we do with our athletes.  

What Do We Do In Our Assessments?

Our assessment process determines what we are going to do with your program. The more information we can uncover as to how you move, what your habits are, what your food is like, the better. The old saying, "if you are not assessing you are guessing", is so true. Over the past 16 years record keeping is essential when helping clients overcome injury and pain. It allows us to find energy leaks and expose patterns specific to the person that is contributing to the problem. The best tip I can give you is to let the assessment guide you on what to do.

What I mean by this is to never follow a template or assume that everyone needs to do a certain exercise.

This is a guide as to what we do in our assessment.

1. Posture Assessment

The importance of designing a program to correct your posture cannot be ignored. For rehabilitation and injury prevention it is the cornerstone of our program, but also for sports to improve performance. To know what we need to do we must have a thorough assessment and testing process to define areas of concern. I suggest you read this article here to see more on this topic Posture Is Everything When Trying To Get Out Of Pain.

We use an IPAD app (see video below) to help us to take a photo and use anatomical landmarks to line up and later review your posture. We also use several manual dynamic tests to determine your lumbar spine and thoracic spine mobility which is commonly very tight due to sitting too much.

The two videos shown below provide you with an idea of what we might look for depending on the person.


2. Abdominal & Core Function Tests

These tests are use to identify your current level of core function to assess the stability of your trunk and pelvis.

Most problems start at the pelvis so it makes sense for us to look their first. Breathing assessment is massive here and one area often misunderstood or neglected. We teach you the correct method for breathing for creating pressure, stretching, cardiovascular endurance and also how to activate the core correctly by using bio-feedback devices and latest advanced techniques. When the word core training is used often people think of planks and crunches. We will teach you not only is this just isolated muscle training and very ineffective at building strength for your stabilizers, it is also a common cause of many injuries with lower backs and necks we see today!


3. Flexibility & Muscle Length Tension Tests

As with Core training, stretching is a very misunderstood topic. It is either abused or ignored. Too much flexibility is equally as bad as not enough. The secret is to find out what needs to be loosened. We know that it is essential to identify any abnormal length tension imbalances within the body before moving forward to strength training or advanced movement skills. Why? Because tight muscles will restrict your range of movement, create compensation and also inhibit weak muscles from firing. Meaning that even if you have the right exercise it may not be completed correctly as the wrong muscles are trying to do it! This disrupted timing will create instability and weakness that will ultimately lead to pain and injury. And for the sports person impaired performance!

Watch the videos below to see more about our approach to stretching.


4. Assessing Movement Patterns

Now this is by far the biggest element to our assessment and where we will eventually spend most of our time with ALL clients!

The human body only knows movement, it does not know muscles! I highly encourage you to read our article on Why Movement Training Succeeds & Isolation Training fails to understand this concept. When you bend over to pick up a pencil off the floor there is a series of movements, all coordinated in a split second to allow you to bend over and pick up the pencil. The brain controls the muscles and organizes this process, so it makes sense to go to the brain to create good movement.

We have proven this to be the single most effective part of our training for injury, sports and recently older adults. Why? Because strength increases in line with the development of the nervous system, which is of more importance to the body in terms of exertion and development of muscular strength. Most personal trainers and fitness based training focus solely on adding muscle using body building techniques, sacrificing movement to add muscle! This is craziness and why they have a poor result with sports and rehabilitation.

To complete our tests we focus on what we know are the foundation movements of the body, the movements that all things you do are made from. They are Squats, Lunges, Bending (deadlift in the gym world), Twisting, Pushing, Pulling and Gait (otherwise known as walking or running).

Watch the video below of me explaining each one of these movements in detail.

5. Assess Specific Abilities Related To Your Goals or Needs

This is where we look at specific abilities needed for your occupation or sports such as balance, strength, speed, power, agility and endurance. These are not movement skills but certain skills needed for what you do in your life. We do not test everyone of these with each client, only the ones relevant to you. For example a person wanting to improve their ability for marathon running will need to improve endurance but not need a test for speed or power.

For everyday clients wanting to tone up and just get healthy the main abilities we test are for balance and co-ordination.

6. Assess Lifestyle Habits and Nutrition

This is a big area for most, and in many cases the main area needed to change and improve to get the desired outcome. We cannot design the program or plan until we review your current lifestyle and nutrition habits. Stress, lack of sleep and poor nutrition choices or infrequent eating are big saboteurs of any health program and no physical changes can be made until these habits are changed. We look very closely into the specifics of your lifestyle to find where these self sabotaging habits are hiding and help guide you through how to make small and simple changes over a period of time.

It is very important for us to make only small changes and keeping them simple so that they can be easily transformed for good! Trying to change too many things at once will only serve to overwhelm you and leave you feeling defeated! 

7. Design The Plan

In addition to sitting down with you and establishing your goals in detail, and your medical history form we now have all the pieces of the puzzle to design your plan.

You can now see how it would be near impossible to be able to design two programs exactly the same! We are all so different, we have different goals, different needs, different flexibility, strength and movement needs. The abilities we need for sports or occupations can be different and then add on top of that the habits of nutrition, how we react to stress, what time we go to bed there is no possible way a template program could provide you with the elements  you need to build a healthy body and mind.

I hope this explains our method and why we are rated so highly for health programs of all types.

We Have The BEST Team To Ensure You Are Supported Every Step Of The Way

I know that sounds like a big statement to make, but I have no doubt you will be convinced when you see what talent we have on our roster! We are all certified CHEK Practitioners (see and Personal trainers trained to leave nothing to chance and deliver programs to fit into your schedule and full-fill your needs. Read this article to see what it means to be a CHEK Trainer. To make our program even more effective, we have recruited the BEST PERSONAL TRAINERS with various abilities and skills.

Here Is Just A Taste Of What Your Life Will Be Like After Personal Training

  • Imagine what it feels like having people stare at you on the beach, enviously wishing they looked even half as good as you do.
  • Imagine how it feels having friends so amazed by your TOTAL transformation they jealously ask..."What's your secret?"
  • Imagine complete strangers watching you shopping in the supermarket to see what you're buying because they desperately want to know what you know.
  • Imagine being able to play with your kids or grandkids without any pain, limitations or fear of hurting yourself

These are all things that can be achieved with our Specific Personal Training program. The truth is that Personal Training is not for everyone. It's only for those who recognize life is far too short to spend "wishing" things were different.  It's only for those who really want to seize each day...beginning NOW...and transform not just their body, but their life. For those special people (maybe you?), I can promise that your experience with us is the most rewarding adventure, the most complete physical and emotional transformation of your life.

Your trainer will be at your side every step of the way, so you will never need to worry about doing the exercises ‘wrong’ or doing anything that could cause you injury. If you have a pre-existing injury, then our trainers have specialist training in order to provide a workout that takes this into account. Our highly specific one-to-one personal training, and our unique skills with Rehabilitation, Core Strength, Sports Specific and Functional Strength training techniques has earned us an outstanding reputation in the area, and is guaranteed to bring you the success you are looking for.

Designing programs specific to your goals and your needs is critical for long term success, there is only one person like you so you need to have a program that reflects your strengths and weaknesses. This is very important for success with sports and also working with injury.

Our rehabilitation program is also supported with us working closely with other local Health Practitioners such as Mitcham's BodyMotion Physiotherapy Providing resources and education is a big part of our training style and you can refer to some of our popular articles below.

Specific Training For Older Adults

Recently we have been working very closely with the older population as we see a real need for our skills to be utilized in this area to assist people improve their quality of life in the years that they should be enjoying life. As the population is ageing we have seen a significant part of our client base becoming older adults suffering from all types of conditions such as hip problems, arthritis, back pain and neck pain to just name a few!

All of these conditions can be prevented and effectively treated with the correct exercise and health approach. The same assessments and techniques we use with younger adults apply here and can completely change the older adult's lifestyle from being one of fear and avoiding things to one of fun and endless opportunities! Some who were unable to even walk up the stairs when they first visit are now performing weighted step ups and lunges with ease! Our Stronger For Longer program was created from our one on one program growing too quickly and we could see how we needed to create a program that could cater for more people without losing the effectiveness of individualized programs. We feel we have been able to do this and our program has gone from strength to strength in 2015. 

Many of these clients came to see us with these problems.

  • They have a fear of falling
  • They worry that they won't be able to enjoy their retirement or will miss seeing the grandchildren grow up.
  • They have you noticed a reduction in muscle mass but have never done gym work before and don’t know how or where to start.
  • They have unrelenting aches and pains that just won't go away?
  • They have so many medications and know this is not a solution to their problems?
  • They feel isolated and can no longer participate in sports and social activities that they once enjoyed?

Our Personal Training program has proven to not only improve ALL of these areas but get you doing things you only dreamed of doing! One of our oldest clients Laurie Ford is proof of this. He still competes in the Melbourne to Hobart Yacht race on Boxing day every year! You can watch a video of him in action below and another video from our Stronger For Longer program to see exactly what we do in a training session.

Our Personal Training Packages are available as individual one on one training for either 30 minute or 60 minute sessions. 

We also cater for small groups and regularly train couples which are also great fun.

To find out how No Regrets Personal Training can assist you, give us a call on 0408525564 or fill out the Free Consult form below to receive your FREE Initial Consultation and start getting YOUR body in the Best Shape Ever!!

All of your sessions will be made by appointment with YOUR OWN Personal Trainer – it’s all about YOU!  Your trainer will be by your side, motivating you through the sessions, ensuring you’re doing everything correctly and maximising your training time.  Let’s face it – those last few reps are always the hardest and your trainer is there the whole time to push you through it!

What Support Do You Provide To Help Implement My Exercise Program?

We provide you with weekly tips via email as well as a comprehensive manual for implementing your Nutrition and Lifestyle program. We know it can be difficult to get started, which is why we have spent so much time putting this program together. And to ensure our clients can perform any exercises we ask you to do at home or even at another gym with precision, we give you access to a software program called PTENHANCE a website for storing our exercise programs. The intricate details of every exercise, stretch and even Nutrition information is impossible to remember. People either complete the program wrong, or get frustrated and give up. Yet with our ability to provide videos, step by step instructions and print out pictures we are confident you will be able to do your training 100% perfect every time! There is not many Personal Training studios that can offer this type of level of service. Check out more here.

Below is pictures of what our program looks like.

And if you are still not sure if Personal Training is for you then ask yourself if any of the following statements sound familiar to you

  • You remember how passionate you used to be about so many things in your life...and wonder where that passion has gone.
  • You feel guilty about the way you eat -- or just know you're not making the right, supportive choices.
  • You think you don't look good in your clothes and have difficulty finding something to wear that fits right and makes you feel right.
  • The romance is seeping out of your marriage or relationship.
  • The way you live your life is not in line with how you want to live your life...and how you know you should live your life.
  • You feel like you should be giving more time and attention to those most important to you.
  • You look in the mirror and more often than not, don't like the reflection you see.
  • You have a general sense of uneasiness in situations in which you used to feel comfortable.
  • There's something that needs your attention, but you don't have the energy or the time for it.
  • You feel like you're just going through the motions of daily life with little joy or pleasure in the experience.
  • You have become more self-conscious and maybe even feel like people are judging you.
  • You're more on edge and snappy with people.
  • You're less inclined to socialise and sometimes make excuses to avoid social situations.
  • You feel like you need time off to re-group, you just wish you could get off the "treadmill" of your daily grind for a little while.
  • You have a sense of disorganisation or that your life is out of "flow" or even out of control in some ways.
  • You feel tired, lethargic or unmotivated far too often.
  • Nothing really excites you anymore...except for the idea of change.

These are just some of the symptoms of needing a coach to guide you out of the hole and down the path of not just good health but the life you want to live.  If you are experiencing one or more of these symptoms, I urge you to fill in the form below and I promise you'll look back at this as the turning point for you.

We have been one of the leading personal training studios in the Mitcham area for over 10 years and would love to have you as a client.