We are a Personal Training facility.
We differ from most mainstream gyms
as we are not driving for a high volume of memberships. We are focused on the quality of your workouts, your training environment, the results you get and building a
The Thrive facility and coaches represent a community of like-minded people who have a clear interest in their personal wellness.
Thrive differs from your average corporate gym simply because we are focused you as an individual and your results.
We are focused on each and every member, not selling memberships each month.
Thrive is about the quality of the workout experience and the results that each individual achieves.
Simply it is a fitness facility that actually gets results.
In this pack you will get our full expert approach to getting people fit, feeling better and losing weight.
WE HELP EVERYONE TO DISCOVER THEIR INNER ATHLETE.
Whether you’re new to training or have been doing it for years, we take the time to teach you the Thrive way.
We do more than just take you through workouts, we educate you along the journey so you learn the hows & whys of training that stay with you for life.
Click here to download the full Thrive Training and Nutrition epack for your nutrition plans and workouts
Our team provides members with high-quality training, based on the following principles.
Movement Based Training
The ability to perform the fundamental athletic movements (squat, press, hinge, pull) under control, with a full range of movement.
Flexibility & Mobility
The ability to perform exercises through a full, pain-free range of motion.
Strength & Power
The development of different forms of strength including conditioning, hypertrophy, maximum strength, strength endurance, and power. These qualities can be used to improve training and event performance alongside improving body composition.
With faulty movement it is not a matter of will you get injured, it is a matter of when. Corrective exercises are built into the workout to address movement problems and movement imbalances. The workouts include exercises and importantly coaching that improves the quality of movement, not just adds difficulty and asks for more, more and more reps and effort.
Energy System Training
This is what you know as stamina and fitness. Exercises designed to test your ability to repeat efforts, or maintain an effort over an extended period of time. This training improves the body’s ability to provide energy for you during these workouts and then improves your energy out in the real world day by day.
Recovery & Regeneration
This is the KEY to long-term motivation! These techniques are applied to prepare you for the next workout ensuring you can get the long term benefits of training without burning out, getting demotivated or having to force yourself into the gym every week.
NUTRITION – THE BASICS
EATING REALLY DOESN’T HAVE TO BE THAT COMPLICATED.
The foundation of any successful approach to nutrition is based on most of your intake coming from whole foods and by monitoring portion control. Sorry, it doesn’t have a fancy name, but it’s the basics done well that work.
Focus on getting nutrient-dense foods into your system and cutting out processed, calorie-dense and nutritionally devoid foods. Aim to get adequate protein, a variety of vegetables, starchy carbs, fruit, and some good fats.
KEEPING A FOOD DIARY
BE ACCOUNTABLE AND AWARE OF WHAT YOU EAT.
We know that a diary is a difficult thing to maintain, but people who do it throughout the program get the best results.
It’s amazing how it can have an impact on the choices you make. For some people, it’s a reality check of how much food they’re eating, and it can highlight the choices that are holding them back. It’s also showing you what foods make you feel good or otherwise. Most importantly, it gives you and your coaches a reference point to work with.
CALORIES DO COUNT
WHERE CALORIES COME FROM IS AS IMPORTANT AS THE TOTAL CONSUMED.
Do you really need to count calories? Yes and no; at the very least, you do need to be calorie-conscious.
Eat too much and move too little, and you’ll gain weight. Eat less and move more, and you’ll lose weight. It’s the basic energy in versus energy out equation.
But you need to be aware of what you’re eating both from a quality and quantity point of view. 1,000 calories from doughnuts or chocolate aren’t going to have the same impact on your body as 1,000 calories from a plate of salmon, rice and vegetables.
It’s best to use a macronutrient framework that includes protein, fat and carbohydrate quantities. It will ensure you get what you need from a broader perspective.
UNDERSTANDING THE TRUTH ABOUT FOOD IS A CRUCIAL FIRST STEP.
EATING CARBS IN THE EVENING WILL MAKE ME FAT.
Carbohydrates are the food group that tends to get misunderstood. Carbs, like any food group for that matter, can be good or bad depending on the situation.
Energy balance, not the time of day, is the key factor with carbohydrate consumption and whether it’ll lead to weight gain.
THE TRUTH ABOUT BOOZE
We know it’s unrealistic (and probably very boring) of us to expect you not to drink alcohol, but we do encourage you to be mindful.
Alcohol affects your hormones and preoccupies your liver. Both of which are hugely undesirable for fat loss.
So, if you want to get into shape, stay off the sauce. A glass of wine or two is fine, but a night on the tiles every weekend will almost certainly limit your results.
PROTEIN WILL MAKE ME BULKY
For starters, protein is not a steroid, and it won’t cause instant muscle gain.
Protein is key to growth and repair, meaning it helps us build and retain muscle and recover from tough sessions.
If you’re trying to lose body fat, the more muscle mass you can maintain while in a minor calorific deficit, the faster you’ll tend to lose the fat. No one wants that ‘skinny fat’ look where you look tiny in your clothes but are still carrying excess fat.
THERE’S NO NEED TO COME UNSTUCK WHEN YOU EAT OUT.
Restaurant meals, dinner parties and special occasions: they’re all things that people don’t account for in their nutrition regime. The main problem is that you simply end up consuming too many calories, throwing out your daily count.
But we all live in the real world and going out for a meal with family and friends is a big part of our social culture. So, what do can you do?
Here’s one easy strategy: if you know you’re going to eat out, just have smaller portions for your two other meals and save the bulk of your calories for your main meal. It’ll help to balance things out and mean you can relax and enjoy the occasion.
NUTRITION, TRAINING, AND LIFESTYLE SHOULD ALWAYS COME BEFORE SUPPLEMENTS.
The foods you eat contribute to around 95% of your results, so supplements may be able to add that extra 5%. If you don’t have that 95% in place, then supplements are unlikely to have a great impact.
Supplements can act as a type of insurance policy for your body. For example, using a high- quality multivitamin that covers a lot of bases could come in handy when your life or work is really busy. That’s when you’re unable to get your regular intake of fruit and vegetables, and you’ll miss out on the micronutrients (vitamins and minerals) which are important for fighting disease and general well-being.
HOW DO YOU KNOW WHEN YOU’VE DRUNK ENOUGH FLUID?
A bit like nutrition, we’ve heard it all before when it comes to the importance of hydration. But it keeps being highlighted for a very good reason: hydration is key for all of us.
Exactly how much we need to drink is open to debate, and, like anything, you can overdo it. For most of us, however, the optimum amount is likely to be more than we currently drink.
A useful guideline is to drink a litre of water per 25kg of bodyweight. So, if you weigh 75kg, that’s broadly 2-3 litres per day. If this is more than you’re used to, it’s probably wise to step your intake up slowly.
SLEEP AND RECOVERY
REST IS OFTEN OVERLOOKED, BUT THE BENEFITS ARE INVALUABLE.
All types of training put the body and its systems under physiological stress. By incorporating recovery protocols into a training program or exercise journey, the body will be able to adapt and cope effectively. This adaptation is it becoming fitter, stronger and healthier, which allows the body to be pushed to the next level where training goals can be reached.
Proper recovery also helps you to avoid injury and illness that can come from the buildup of stress and fatigue over an extended period of time.
10 TIPS TO SUCCESS
01 Schedule your sessions well in advance
02 Get your kit out the night before
03 Prep your meals
04 Eat from a narrow range of foods and meals
05 Clear the house of trigger foods
06 Be food-smart before social occasions
07 Keep a food diary
08 Fill in your weekly check-in forms
10 Make life easy for yourself
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