Posts Tagged weight loss

Personal Training At Central Performance, Surry Hills

Personal Training at Central Performance

Tailor-made exercise programs delivered by expert trainers to help you achieve your health, fitness and sports performance goals.

If you’re looking for a great personal trainer in Surry Hills then Central Performance has you covered. Many people know us as a physio or rehab-oriented facility, however you should know that a large part of what we do every day is work with healthy individuals, who are completely free from injury, using tailored exercise programs to improve peoples overall health and sports performance.

Here are some key ingredients that set our exercise services apart;

•  it’s all about you. Every exercise program we deliver is specific just for that client and is based on their individual goals, wants, needs, current fitness level and preferences

•  exceptional trainers who really care about you. We really make the time and effort to get to know you, your likes and dislikes, what you want to achieve and what might be holding you back. We make sure your time with us is a real highlight of your day, not just just another exercise session.

•  a warm and friendly environment where you feel you really belong, amongst a group of people who always want the best for you.

•  a dedicated team working hand-in-hand around you to give you everything you need for success. Because our team of trainers and coaches work right alongside our phyiso’s, exercise physiologists and massage therapists, if you do have any injury concerns then help and advice is always on hand.

We work with people at every level of fitness and sports performance, from gym newbies to athletes competing at national and international levels. Whether your goal is weight loss, sports performance, getting your body back to the way you like it, or maybe you just feel sluggish and you know you’ve got to get moving again, we can tailor an exercise program just right for you. Spending too long at the desk and putting on some kilos, or maybe your doctor says you need to get your weight or blood pressure under control with regular exercise? We can help. 

Keen to start training?

Sign up for our 3-for-1 Introduction To Training Package to get 3 sessions for the price of one

 Call us on 280 2322 or click for more information.


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Probiotics and Prebiotics – what’s all the fuss about?

Have you ever wondered what people are talking about when the words probiotics and prebiotics get thrown around? It seems every food company these days is marketing their products on TV, magazines and bus stops as being beneficial for gut health due to their prebiotic content. But what does it all mean and do you need to be including them in your diet? Read below if you want help making sense of it all!  


Probiotics are live microorganisms that live inside the digestive tract, and are found in bacteria, yeast or fungi. Probiotics are the good kind of bacteria that keeps the digestive system healthy, helping to break down food as it enters the system, and has also been found to be beneficial in relieving constipation, aiding recovery from diarrhoea, reducing harmful bacteria that lead to gas and bloating, and supporting the immune system. Probiotics can be taken as a supplement form or found in food products. If using a probiotic supplement, look for one that contains at least 10 billion CFU’s (colony forming units), check the storage recommendations on the label, and take the probiotic with breakfast for at least a month to be able to see the effects on your health. There are various strains of bacteria that will have benefits for different conditions, so your doctor or dietitian will be the best source of information when looking for a supplement.

Top food sources of probiotics:

  • •  Yoghurt and kefir
  • •  Fermented foods such as kimchi, sauerkraut, tempeh and miso
  • •  Kombucha


Prebiotics are a type of non-digestible carbohydrate found in certain foods. These food components pass through the digestive system relatively unchanged and arrive in the large bowel, where they become food for the good bacteria living in there. Prebiotics help to balance the digestive system and maintain regularity by providing fuel for the beneficial bacteria that live in the body.  

Top food sources of prebiotics:

  • •  Plant foods including: bananas, onion, garlic, leek, asparagus, artichokes, tomatoes, green vegetables
  • •  Whole grains: whole oats, barley, legumes (lentils, chickpeas, beans)
  • •  Nuts and seeds

Tip: the prebiotic fibre in these foods break down over time and with cooking, so try enjoying them fresh and raw wherever possible!

Want more diet advice?

Our dietitian Kelsey Hutton can help you with all your nutrition & diet needs including;

  • •  weight loss
  • •  nutrition for recovery from injury 
  • •  sports nutrition
  • •  training & race-day meal planning & recovery
  • •  diet for conditions including diabetes & heart disease
  • •  nutrition for all-round health, energy & well-being

To contact Kelsey call us on 9280 2322, email us for more info or book an appointment online.


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Three Diet Tips To Beat The 3pm Slump

Read this is you are sick of relying on coffee & sugar to get you through the afternoon.

How often do you find yourself feeling fatigued & craving a pick-me-up snack by mid-afternoon at work? You can feel it coming on – the heavy eyelids, you stare at the screen but keep losing your train of thought, you re-read the same paragraph 3 times but can’t quite seem to remember the point. Well, before you reach for the muffin & coffee, Kelsey our accredited dietitian has some tips to help you get your energy levels up again.

1. Make sure you eat a proper breakfast

Starting the day with a breakfast that includes low GI carbohydrates, protein & healthy fats is ideal to help keep your blood sugar levels stable & improve satiety across the day. Studies show that people who eat breakfast are less likely to reach for sugary snacks later in the day & consumed overall fewer calories than those who skip breakfast. Eggs on wholegrain toast, or plain yoghurt with a high fibre cereal are some great options.

2. Try a balanced lunch

Eating a balanced lunch definitely helps to prevent the 3pm slump. Low GI carbohydrates such as brown rice, sweet potato or wholegrain breads will provide a slow release of energy to keep you going for the next few hours. These options are a great source of fibre too, so will keep you full for longer as your body takes longer to digest! Pair this with some chicken, meat or fish, plus some salad or vegetables, & you have a satisfying, balanced lunch. Try a chicken & salad multigrain sandwich, or reheat a brown rice stir fry.

3. Prepare some healthy snacks

Being prepared with some healthy snacks when 3pm rolls around is really helpful to keep you going for the next 2-3 hours of work, especially if you find yourself buying sweet, sugary snacks all too often. Try out some of these snacks that are great sources of protein & healthy fats. They keep energy levels stable & beat those 3pm cravings. Keeping these options in the office kitchen is also a great excuse to get away from the desk for 5 minutes.
   • Plain yoghurt with berries & a small handful of almonds
   • Boiled eggs
   • Veggie sticks with hommus
   • Multigrain crackers with cheese

Healthy Work SnacksNo time to prepare snacks for work? Keeping a packet of trail mix, roasted chickpeas or protein balls in your desk drawer can be a handy option to make sure you have some nutritious food on hand when the cravings hit! 


Looking for an Accredited Dietitian? Email us for more info about dietitian services at Central Performance.

Kelsey Hutton Joins Central Performance

Kelsey is an Accredited Practicing Dietitian (APD) with a Bachelor of Nutrition & Dietetics (Hons) from the University of Newcastle. Her work motivation comes from helping clients develop healthy eating habits that have a positive long-term health impact, whilst finding enjoyment from food without the need for strict diets.Kelsey has a huge interest in sports nutrition & is currently the assistant dietitian at the NSW Waratahs. She delivers individual consultations, group education sessions, cooking classes & skinfold assessments. She loves helping individuals reach their sporting goals through optimising their nutritional intake & recovery protocols.

As an Accredited Practicing Dietitian Kelsey can help you with:

   • Weight loss

   • Diabetes & pre-diabetes management

   • Nutrition for sports performance and recovery

   • Cardiovascular disease, blood pressure & cholesterol management

   • Women’s health

   • Food allergies & intolerances

   • Paediatric nutrition

Kelsey is fully registered with all health funds & medicare.


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Good Reads: July 28, 2016

Our Helen

One of our major goals at Central Performance is to motivate through education so that you will be better equipped with the resources necessary to improve your physical performance.

We hope to share with you information that is well researched, field-proven to get results,  easy to understand and ready to apply. If there is anything specific that you would like to know more about, please feel free to reach out to us on Facebook and Twitter or at the centre directly.

To begin, we’ve put together a quick list of some recent ‘good reads’ for you to peruse in case you missed them. Enjoy.

5 Mistakes That May Be Holding You Back
From Ewa Januszkiewicz, Neuroscientist and competetive powerlifter.

An Easy Drill to Enhance Thoracic Extension
Mike Reinold’s site is a wealth of rehabilitation-to-performance information. This post looks at techniques that enhance thoracic mobility.

What You Need to Know About Your Athletic Daughter
The good people at RYPT tackle some common myths about about female athletes and strength training.

The PERFECT Meal – What to Eat to Lose Fat & Build Muscle
An oldie but a goodie, Coach Nick Tumminello shares some general nutrition advice.


Danny James is the Head of Personal Training and Strength and Conditioning services at Central Physio and Performance Fitness located in Surry Hills, Sydney.

Danny James is the Head of Personal Training and Strength and Conditioning services at Central Physio and Performance Fitness, located in Surry Hills in the Sydney CBD area.


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Build Muscle. Get Fit. Lose Fat

Did you promise yourself last year that 2016 would be the year you get fit again? Did your new year’s resolutions include getting back in shape, working out & eating healthier? Well, January is here & now’s the time to act.
Build Muscle

If you’re like most people you’re starting the new year with great intentions but need some help getting into action. The most common reasons people’s fitness plans don’t become reality include;

  • it’s been ages since I’ve exercised & I’m not sure where to start
  • I’d like to be fit again but I just don’t have time
  • I need to find something that I really enjoy, gives me the results I want & that I’ll keep going with

If this sounds like you then our great range of flexible training programs are exactly what you’ve been looking for to kick-start your fitness. Start with 1:1 training & then you can choose from private or semi-private sessions, small-group programs or sports performance groups. Every session is a dynamic whole-body workout, tailored just for you & adjusted for your goals & ability. Our trainers are among the best available anywhere & your sessions take place in our state-of-the art functional strengthening gym.

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We Believe In Lasting Results, Not Fad Diets

Did you promise yourself last year that 2016 would be the year you get your body back? Have you been dreading your swimsuit & beach time over the holidays & promising yourself that come the new year you’ll trim down so next year is different? Well, January is here & we’ve got some great solutions to help you.

If you’re like most people you’re starting the new year with great intentions but need some help getting into action. The most common reasons our fitness plans don’t become reality include;

  • it’s been ages since I’ve exercised & I’m not sure where to start
  • I’d like to be fit again but I just don’t have the time or energy
  • I’m still looking for something that I really enjoy, gives me the results I want & that I’ll keep going with

If this sounds like you then our Healthy Habits Coaching Group is exactly what you’ve been looking for. It’s a powerful combination of supervised exercise, nutrition advice & education to transform your lifestyle & bring you the health, fitness & body you want.

Or maybe you’re after a strong core & a real mind-body style of exercise? If this is more you then our Clinical Pilates program has you covered. Whether you choose our 1:1 or small-group sessions you will always have your own personalised program, specifically tailored for your current level of fitness, Pilates experience & goals.

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Healthy Habits – How to Nail Your Weight Loss Goals

The Healthy Habits Coaching Group

Strength-training-womenLosing those unwanted kilos in a way that is safe and sustainable without resorting to fad diets or an extreme exercise regime really comes down to understanding just what is needed to get you to your goals, putting the right habits into place, and consistently applying those habits over time. Part of the problem, however, is that we simply have way too much information at hand, with much of it conflicting. We become confused and unsure of just what part of that information we can actually apply to our own situation and how. This is why we have created the Healthy Habits Coaching Group – to make a clearer path to help you achieve your health and weight loss goals.

This is not an 8 week blitz program because we know that creating lasting change takes time. We will not fit you into a generic program either, but rather tailor an approach that is suitable for YOU, taking into account YOUR individual needs and limitations. We want to EMPOWER you, to be able to take your health and performance into your own hands. We want to give you the resources and guidance necessary to be able to put the right habits into action, and finally start making impactful and lifelong changes NOW.

What does the Healthy Habits Program entail?


  • 1 x Free Initial Strategy Session
    • a comprehensive assessment of your movement, nutrition and lifestyle
    • detailed goal setting to find out just where you would like to be
    • planning of your personalised exercise and nutrition program
  • Exercise training and nutritional coaching – group or private. Even within a group setting, your program will be specifically tailored to YOU.
  • A Coach and Mentor to assist you every step of the way
  • Education to keep you motivated and in control
  • Results tracking and evaluation
  • Free access to educational workshops and seminars

These will be quality evidence- and results-based programs run by professionals, therefore places WILL BE LIMITED. Apply NOW!

Bookings Details:



The Free Initial Strategy Session can be booked at any time that suits you and head coach Danny James.
If you would like to head into group training, groups are scheduled in both morning and evening sessions. You can discuss times with Danny at your Initial Session or email


Central Physio & Performance Fitness – 418A Elizabeth St, Surry Hills

  • $80 for 2 group sessions per week
  • $100 for 3 group sessions per week

(Including 1 free Initial Strategy Session, group exercise training sessions, nutritional advice and monitoring)

Join one of our groups or bring your friends and start one of your own.


Call 9280 2322 to speak with our friendly staff and book a Free Initial Strategy Session or email

Training with a friend or in a group

There are huge benefits in participating in group training as opposed to slogging it out on your own. Why not share the journey by buddying up with a friend, colleague or loved one, or joining one of our groups. Research has shown that group dynamics greatly increase training consistency and success. Here’s the three major reasons why:

1. Competitive instincts

Group training, even when each person is performing their own individualised program, can really bring out a little competitive streak in us all. If you see that one of your workout mates can lift a certain weight or perform a high number of reps there’s a subconscious voice saying, “If they can do it, so can I!” This drives us to build our self-belief and confidence and strive higher.

The most important aspect of competitiveness is that which makes us push ourselves to reach a new personal best – whether it’s small goals of completing a set or a session, or longer term weight loss goals – a little bit of healthy targeted competition can really help us achieve our goals.

2. Motivation and Accountability

When there is a bunch of people waiting to see you at training, there’s a whole lot more incentive to haul yourself out of the office or off the couch to train than if you were going it alone. Once you have formed a habit over 3-4 weeks you will be much more likely to continue training, even on days when you’re tired or busy.

3. Fun

Endorphins are the chemicals released when we exercise – they interact with the receptors in the brain to reduce our perception of pain. They also trigger a positive feeling within our body. By training within a group you and the others share the release of “happy hormones” and have a heap of fun together along the way.

Did you know that those who exercise and diet tend to influence friends to do the same, and vice versa. Researchers at Harvard University found that you can “catch” obesity – your risk of becoming obese rises by 2% for every 5 obese social contacts you have. In contrast, if you’re surrounded by people who are active and eat well, you’re at a higher chance of sticking to these habits.


Head Coach – Danny James

Having both personal trainer and strength and conditioning qualifications allows Danny to effectively work with people and teams of all ability levels. Whether your goal is health improvement, lifting your sports performance or building that killer body, Danny’s knowledge and experience means he can design a program perfectly matched to your goals.

Qualifications include:

  • Certified Personal Trainer registered with Fitness Australia
  • Certified Strength and Conditioning Coach with the Australian Strength and Conditioning Association
  • Licensed State Weightlifting/Sports Power Coach with the Australian Weightlifting Federation
  • Accredited Sports Trainer with Sports Medicine Australia
  • Certified Functional Movement Screen Exercise Professional Level 2
  • Accredited Australian Sports Commission Coach
  • Member of the National Strength and Conditioning Association

Danny believes that a good coach employs an integrated model using the best current knowledge from all areas of exercise prescription to help clients achieve their goals.

The three main principles that he adheres to when training are:

1. There are to be no injuries during training

2. Keep every athlete/client healthy and reduce the likelihood of any future injury

3. Improve performance

Meet our new strength and conditioning coach – Matt Loudoun

A huge welcome to Matt who has recently joined the team here at Central Performance. Here’s a little from Matt to help you get to know him:

“Although I have always been interested in the way the body moves, my real fascination with movement began when I studied sport science in high school. This study encouraged me to pursue my interest through weight training and playing rugby league for 18 years. I then continued on to become a medical trainer, personal trainer and assistance strength and conditioning coach at Eastern Suburbs Beast rugby union.

I found my passion lead me to personal training and S&C to help people and athletes reach their goals both physically and mentally in a fun, safe and supportive environment.

I am a qualified personal trainer and strength and conditioning coach and I am currently undertaking a 12 month S&C internship under Keegan Smith (NRL performance coach) and completing my Precision Nutrition Level 1 Coaching Certification.

I find that being surrounded by like-minded professional and positive people that possess the same values has helped me to get to where I am today.

I am excited to be part of the team at Central Performance; to be able to help people lead better and longer lives.

When I am not working to help people achieve their goals I enjoy spending my time with my family and friends.”

Call us on 9280 2322 or email us to book in with our strength and conditioning coaches.

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Two Great Programs to Shape up for Summer & Finish 2015 On A High

It’s almost that time again! Summer is on the way & it’s time to shed some layers. But are you feeling like you need to shape up a bit before baring the body? Not to mention trying to get a bit ahead of the damage that Melbourne Cup & the silly season tend to do to our waistlines! If this is you then we’ve got two new fun & challenging programs to get you on your way.

Do you & your workmates sit at a desk all day? Have you been thinking you need to move more, get fitter & shape up? Want to have some fun with your friends as you do it? Then get your team together & get involved in this great 6-week exercise program.

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Healthy Habits Coaching Group

Strength-training-womenIf you want to lose kilos in a safe & sustainable way then this is the ideal program for you. Based on sound research (not fads or quick fixes), it combines exercise, nutrition & knowledge to clear the path between you & where you would like to be. Get into the right habits & learn to make them stick.

For more information on services at Central Performance please call us on 9280 2322 or email us.

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