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SERVICES
WEIGHT LOSS
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Transform Your Body in 12 Weeks — With a Coach Who Actually Gets It
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No cookie-cutter plans. No judgment. Just real results you can keep.
If you're not feeling like yourself lately, you're not alone.
Most of our clients come to us wanting to lose weight, rebuild strength, and feel confident again — without extreme diets or intimidating gyms.
At Synergy, we help everyday people — whether you're stepping into a gym for the first time, recovering from injury, or finally ready to break through a stubborn plateau — lose weight, build strength, and feel confident again.
Here's how it works:
You'll train 2–3 times per week over 12 weeks with a dedicated coach who tailors every session to your body, your schedule, and your goals. No generic programs. No guessing.
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What's included:
✅ Progressive strength training designed to burn fat, tone muscle, and protect your joints
✅ Flexible nutrition support that fits your life — not restrictive meal plans you'll quit in a week
✅ Weekly check-ins to track progress, troubleshoot challenges, and adjust as you go
Whether you're training solo, with a partner, or recovering from a herniated disc — we meet you where you are and build from there.
We've worked with clients managing disc injuries, thyroid conditions, and chronic pain — training smart is just as important as training hard.
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What You Can Expect:
✅ Lose 3-15kg in 12 weeks — sustainable weight loss that doesn't come back
✅ Build lean muscle and tone — look better and feel stronger
✅ Boost your energy levels — no more 3pm crashes
✅ Improve your relationship with food — eat without guilt or restriction
✅ Gain confidence in the gym — know exactly what you're doing and why
✅ Move pain-free — strengthen joints and reduce everyday aches
✅ Develop sustainable habits — tools you can use for life, not just 12 weeks
✅ Feel like yourself again — reclaim the energy and confidence you've been missing
📅 Sessions available weekday evenings and Saturday mornings.
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💰 Pricing (because we know you're wondering)
12-week programs start from $80 per week.
Options available for 1-on-1, 2-on-1 (couples/friends).
No lock-in contracts. No surprises.
EVENT PREPERATION
Train With Purpose. Perform With Confidence.
Have a marathon, ski trip, hike, or personal challenge coming up?
Our event preparation coaching is built to help you arrive fit, strong, and injury-resilient — not exhausted or broken.
We don’t believe in generic training plans. Everything is tailored to your body, your timeline, and your event.
How We Prepare You:
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1. Assessment & Baseline Testing
We start with a comprehensive assessment to understand how your body moves and performs under load. This may include aerobic capacity, lactate threshold, strength benchmarks, and movement screening — so we train what actually matters.
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2. Goal-Centred Programming
Your program is designed around your specific event — whether it’s a marathon, multi-day hike, ski holiday, or endurance goal. We build endurance, strength, and robustness progressively, with a clear plan from start to finish.
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3. Smart, Evidence-Based Progression
Using proven training principles like periodisation and progressive overload, we improve your fitness week-to-week — without overtraining or burnout.
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4. Integrated Recovery & Support.
Mobility work, recovery strategies, and nutrition guidance are built into your plan so you can train hard and recover well.
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5. Ongoing Coaching & Check-ins
Weekly reviews allow us to adjust training, manage niggles early, and keep you progressing safely toward your event.
Who This Is For:
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Runners training for their first (or fastest) marathon
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Hikers preparing for long or multi-day treks
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Skiers wanting to reduce injury risk and fatigue
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Clients returning to endurance training after injury
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Anyone who wants to feel prepared — not underdone — on event day
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The Outcome:
You arrive at your event:
✔ Strong
✔ Conditioned
✔ Confident
✔ Injury-aware
✔ Ready to perform
BODY TRANSFORMATION
Strong Bodies. Clear Minds. Built for Real Life.
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At Synergy, we help people feel stronger, more confident, and more capable in their bodies — physically and mentally.
Most of our clients come to us wanting to lose weight, rebuild strength, avoid injury, and feel good again — often after years of inconsistency, pain, or feeling intimidated by gyms.
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Our approach is grounded in science, guided by experience, and designed for long-term results — not quick fixes.
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Our Methodology:
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1. Personalised, Evidence-Based Training
Every program is built around you — your goals, injury history, life stage, and confidence level.
We use proven strength and resistance-based methods to support:
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Fat loss & body recomposition (“toned, not bulky”)
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Core strength & injury prevention
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Sustainable strength through your 40s, 50s and beyond
Programs progress gradually and intelligently — so your body adapts without breaking down.
2. Training That Supports Your Life
We don’t believe training should dominate your life.
Whether you enjoy walking, skiing, surfing, or just staying active without pain — we design training that supports the life you want to live, not one that competes with it.
Consistency beats perfection.
3. Sustainable Habits, No Extremes
No punishing workouts.
No all-or-nothing thinking.
No guilt if life gets busy.
We focus on small, repeatable wins that build momentum — helping you feel better week by week, not burnt out or overwhelmed.
4. Confidence, Capability & Long-Term Health
Strength isn’t just physical.
As you get stronger, clients often notice:
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Improved confidence and body image
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Less fear of injury or movement
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Better energy, mood, and resilience
Our goal is to help you enjoy training — and keep moving well for years to come.
NUTRITIONAL GUIDANCE
Nutrition Support — Built on Habits, Not Willpower
Lasting change doesn’t come from motivation or strict rules.
It comes from small actions, repeated consistently.
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At Synergy, our nutrition support is built around habit formation — helping you make better choices feel automatic, not exhausting.
We’re not here to overhaul your life.
We’re here to help you improve it — one small decision at a time.
How We Do It:
1. Focus on Systems, Not Short-Term Outcomes
Instead of chasing quick fat loss or perfect weeks, we help you build simple systems that work even when life gets busy.
When the system is right, results take care of themselves.
2. Make the Right Choice the Easy Choice
We simplify nutrition so good habits require less effort — not more.
That might look like:
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Structuring meals so protein is automatic
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Setting up your environment to reduce mindless snacking
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Creating default options you can rely on, even on tired days
Small changes. Big leverage.
3. One Habit at a Time
Real change happens when habits are layered — not rushed.
We focus on one or two behaviours at a time, allowing them to become part of your routine before moving on. This builds momentum without overwhelm.
4. Consistency Beats Perfection
Missing a meal, a workout, or a day doesn’t undo your progress.
We help you focus on never missing twice — getting back to your habits quickly and calmly, without guilt or extremes.
Progress comes from showing up again.
5. Identity-Based Change
The goal isn’t just to eat better — it’s to become the kind of person who naturally makes better choices.
Someone who:
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Fuels their body with intention
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Eats to support energy, strength, and health
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Trusts themselves around food
When identity shifts, behaviour follows.
The Result
Nutrition becomes:
✔ Simpler
✔ More consistent
✔ Less emotional
✔ Easier to maintain