When you work out do your muscles burn long after your last lunge? Does your stomach demand more food? Do you feel tired earlier in the night?

These three areas – Exercise, Nutrition & Sleep – affect your peak performance and when you change one significantly, you may notice the other two are affected. If you’re not completely sure about the quality of your sleep, exercises or what you’re using to fuel your body, here are some tips that may help:


Regular exercise has an extremely positive effect on overall health and wellbeing which is why it’s important to ensure it is a permanent part of your lifestyle. Here’s a few tips to make sure you’re meeting your active obligations:

  • Aim to workout at least 3-4 times per week*
  • Workout for at least 30 minutes per session, aiming for 1 hour whenever possible*
  • Change it up! Try new sessions and see a personal coach once a month to review your program.
  • Cardio lovers, don’t neglect strength training. Strength training not only builds stronger bodies but increases anaerobic endurance and muscle size.
  • Allocate yourself a rest day each week to allow your body to recover.

If you’re not sure if your current routine will get the results you want, book a session with one of our Coaches to develop a specific program to meet your needs.


If you’re feeling energy slumps after working out, or need more than your usual mid-afternoon snack, you may need to make some changes to what you eat and when. Here are a few key points to keep in mind.

  • Drink up – you should be drinking at least two litres (approximately 8 glasses) of water per day for your body to be functioning at its peak.
  • Have a healthy snack about 30minutes before your workout – some of our favourite options include bananas, Greek yogurt or a protein smoothie. This will help you maintain your blood sugar levels throughout your workout.
  • After your workout, refuel with a protein and carbohydrate based meal to replenish your energy stores and rebuild muscles.

Remember that when it comes to nutrition every body is unique. If you want more personalised advice, talk to our partner Dietician who can create a plan to help you stay on track.


A good night’s sleep has all kinds of benefits including rebuilding cells and resting your muscles, which leads to a happier, healthier you. If you have trouble sleeping, the first place to start is a good routine:

  • Aim for at least 7 hour sleep each night
  • Avoid napping (unless absolutely necessary)
  • Have your last caffeine hit before 2pm
  • Avoid screen time 2 hours before bed
  • Keep your room as dark as possible
  • Avoid using your bedroom to study or work

Life is one long learning experience but hopefully this has provided you with some food for thought. Our team is here to guide you with any support you need so be sure to let us know if you’re unsure about anything at all the next time you’re in one of our clubs.

*Results may vary. Exercise and proper diet are necessary to achieve and maintain weight loss and/or muscle gain over an extended period of time.