By Performance Coach Nathan Barker

This program is simple, but not easy. It incorporates more compound style movements (using more muscles and joints during the one exercise), and involves 4 of these exercises in a row with no rest. You will rest 2-3 minutes at the end of each 4 exercise circuit, and this will be repeated for 5 rounds. We are increasing the amount of volume (overall exercise amount) in this program to get you some really great results. This program, combined with great nutrition will set you in good stead leading into Christmas. Read more

“So we all know that you cannot “spot reduce” a trouble area of your body through exercise BUT did you know that you CAN through nutrition!?!?! Gasp. I know! Love handles be gone!” Read more

Stuck in a breakfast rut? Try Shannon’s (of “My Food Religion”) delicious Zucchini Brekkie Fritters! Read more

Jane has been one of the many amazing stories to have come out of our crossover to Commercial Road. She’d be the first person to say she does not deserve an award because she has not reached her overall goal; but that is testament to her as a person and to her determination. What fantastic progress she has made during our time training together… Read more

We all know of the benefits of Vitamin C when dealing with the cold and flu season, but did you know that Vitamin C can help you improve body composition?

It’s all to do with how Vitamin C lowers cortisol, especially useful post-training, and also helps to boost free testosterone.

The key as with any supplement is to take a good quality product, take it consistently and to take enough. Read more

By Darren Bain

As you know here at function well our training and nutrition philosophies are based on science and not solely on what is most commercially viable. For this reason you won’t see machines like abductor, adductor, ab crunch and the like. In fact we recently took over a facility in our area and got rid of these machines. We knew we would lose members when we did this. But we had to be strong with our core values and deliver on our mission and that is to be RESULTS based and to ensure what ever it is our members do, they do it better by being a member here with us. Read more

Are you struggling for motivation and looking for something to train for, or are you just looking for a fun, tough challenge?

If so get yourself a partner and ENTER!

Here at function well we strive to be more than just a place to exercise. We believe there is much more to a healthy lifestyle than just exercise. For this reason we hold regular seminars and events like this to provide a goal to train for, have fun and most importantly build a health conscious community environment that is friendly and welcoming! Read more

Dear Valued Member,

We have some exciting new changes to our Group Training Timetable commencing next week from Monday 22^nd October. Read more

Calm The Mind, Spirit & Body With Our 4 Week Specialised Yoga Course!

If you suffer from stress, muscle aches and pains, tightness, stiffness or simply just love your Yoga then our 4 week specialised course is for you. Read more

By Darren Bain

If you’re lifting weights to lose body fat for best results research has shown your sets should last for around 60 seconds. In between sets, shorter rest periods (30-60sec) will lead to more body fat loss, while longer rest periods (60sec – 2mins) will lead to more muscle gain.

The most effective tool to improving your body composition is maximising the hormone  growth hormone and IGF-1. To maximise production of these powerful fat burning, lean muscle building hormones focus on lactic acid production. To achieve this, use heavy weights with slow lifting tempos and shorter rest periods. Aim to feel more burn during your set, the more you feel the better the results. Read more