Optimal Health (2026)

16/11/2022

After a small hiatus, our Semi-Private Training program is back! Unlike other group training programs, we combine the expertise of our experienced coach's, with the comradery of a small group - at a fraction of the cost of 1-1 personal training.

Our Semi-Private Training program runs four nights per week, Monday to Thursday, starting at 6PM. Each trainee receives:

- Customized training programs, designed specifically for their goals. Each program is changed every 3-4 weeks to ensure continued progress.
- Regular body composition assessments.
- Personalized Nutrition plan, delivered by the Online App, InutritionPro.
- Expert Coaching from our experience head coach Dale Hansford.
- Access to our range of NutriDyn supplements at discounted prices.
- Discounted rates on soft tissue treatment.

Our goal with the Semi-Private Program has always been to provide a high quality, personalized training environment, at a more economical price than private, 1-1 training. Our Semi-Private training is at the price of $79 per week, a bargain for the high quality of coaching, nutrition and support!

Ready to get started, or wanting to know more? Send us an email at [email protected], or, use send us a DM!

31/10/2022

The pain of laziness and ill health will far outlast the pain of showing up and working hard.

Work hard towards something great. Start your journey with us today.

* 4 Personal Training Sessions for only 79$ per week - Our semi private program starting soon! *

28/10/2022

For less than $20 per session, you can enjoy the same professional coaching, exercise programs, nutritional guidance, and lifestyle support we usually reserve for our private 1-on-1 clients.

Looking to get started, but don't know how?

Our semi-private training program combines all the features of our 1-1 personal training, in a small group, for a fraction of the cost.

Want to learn more? Send us a DM to see how we can get you started.

26/10/2022

Wanting to work out, but don't know how?

No matter who you are, or where you are. With options such as One-on-One, Semi-Private and Online training, we have you covered.

Looking to start transforming your life?

Send us a DM to learn more.

25/10/2022

Do you know what antagonist supersets are? Ever seen a program written out like this?

Antagonist supersets are a mainstay of our programming style. They involve performing two different exercises in a row, one each for opposing muscle groups. In our case, we use a large break in between each, which we would describe as complete recovery agonist supersets.

Antagonist supersets come with a heap of advantages, such as
- Double the amount of work can be done in a given amount of time (the opposing muscle group set can be inserted into the middle of the normal 3-4 minute rest period).
- By default, opposing muscle groups are given equal training volume, helping to avoid gross imbalances
- Recovery is actually faster when employing antagonist supersets in comparison to standard style straight sets
Give agonist supersets a try in your next workout.

Need help with your training, nutrition or lifestyle? Send us a DM to discuss how we can help!

24/10/2022

After a small hiatus, our Semi-Private Training program is back! Unlike other group training programs, we combine the expertise of our experienced coach's, with the comradery of a small group - at a fraction of the cost of 1-1 personal training.

Our Semi-Private Training program runs four nights per week, Monday to Thursday, starting at 6PM. Each trainee receives:

- Customized training programs, designed specifically for their goals. Each program is changed every 3-4 weeks to ensure continued progress.
- Regular body composition assessments.
- Personalized Nutrition plan, delivered by the Online App, InutritionPro.
- Expert Coaching from our experience head coach Dale Hansford.
- Access to our range of NutriDyn supplements at discounted prices.
- Discounted rates on soft tissue treatment.

Our goal with the Semi-Private Program has always been to provide a high quality, personalized training environment, at a more economical price than private, 1-1 training. Our Semi-Private training is at the price of $79 per week, a bargain for the high quality of coaching, nutrition and support!

Ready to get started, or wanting to know more? Send us an email at [email protected], or, send us a DM!.

24/10/2022

What do you need to start training?

Are you on the fence about starting training? Or are you already training, but without the guidance you need for actual results.

Training with Optimal Health is not like training elsewhere. Our Coaches are experts in designing programs specifically for your goal, tailoring the workouts to address your strengths and weaknesses, ensuring maximum results whilst minimizing injury risk.

We design your nutrition program around your lifestyle and needs, allowing you nutritional flexibility whilst being easy to follow. We understand the needs of busy individuals, and work with you to achieve your goals.

Lastly, we know how to get the most out of you, and each and every training session. We make sure that you execute each rep, of each set, perfectly, avoiding injury and maximizing your results.

Wanting to get in shape? Sick of your current gym and lack of support? Send us a message to get started!

22/10/2022

Are you utilizing these three strategies in your training?

Most trainees aren't, and are leaving results on the table. Next time you perform your program, make sure that you use these three elements.

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19/10/2022

Do you have trouble with your squats? Undoubtedly one of the most effective exercises to perform, squatting properly takes both adequate levels and balance of strength, as well as high levels of flexibility.

Having trouble squatting? Try these three tips.

1. Stretch the Calves/Ankle. Most clients and trainees that struggle achieving full range depth in the squat, have limited movement at the ankle joint. When this occurs, the travel of the knee forward is limited, resulting in a bent over, rather than upright squat. Stretch the Calves and Ankle in the warm up to have a better, smoother, and deeper squat. If Ankle flexibility is still an issue, use a wedge, mats, or a plate under the heels.

2. Get balanced. Regardless of the exercise, the body will always try and take its easiest, preferred path, utilizing the muscle or muscles that are strongest. In the case of the squat, if the Hamstrings and Glutes are comparatively stronger than the Quadriceps, the squat will always be easier to perform with a high angled torso. If this is the case, and you find yourself performing the squat more like a good morning, prioritize more isolated quadricep exercises, like Step Ups, Split Squats and Sled work.

3. Refine your technique. Sometimes, flexibility and strength factors are not the problem. Regardless, always strive for better technique. Have a Hip-Shoulder width stance, Feet ever so slightly turned out, with either a high bar position on the top of the Trapezius, or resting on the Collar bone, in the case of the Front Squat. Start the descent by pushing the knees forward, squatting as deep as flexibility allows, keeping spine in neutral/extended position. On the way up, don't think about pushing through the ground. Instead, think of pushing up against the bar.

Try these 3 tips for a better, stronger Squat.

18/10/2022

What is Active Release Techniques?

Along with being personal trainers, our Head Coach Dale Hansford is also a highly qualified soft tissue treatment practitioner. The modality he likes the most? Active Release Techniques.

Dale first certified in Active Release Techniques, or A.R.T, in 2012, making him at the time Australia's youngest practitioner, before going on to treat at VFL/AFL level, before setting up a high performance centre and treatment clinic in central Victoria. He has spent years treating clients, from office workers to world champions in multiple sports.

Active Release Techniques is a patented soft tissue method, which manually changes the tissues structures, eliminating scarring and adhesions which ''glue'' tissues together, preventing them from moving properly, causing pain and discomfort.

Practically and soft tissue condition can be helped. Do you have a sore knee, shoulder, elbow or muscle? Get in contact to see what we can do!

17/10/2022

How much protein is enough?

Protein, being one of the essential nutrients to life, is our building blocks for tissue.

Failure to consume enough protein can have adverse effects on health, hindering muscle and strength gain, as well as making fat loss more difficult.

But how much protein is enough?

Individual differences aside, someone training moderately should consider an intake of approx 2g of protein per kilogram of bodyweight.

At Optimal Health, we individualize this further, by adapting protein requirements to workload and lean mass levels. For Males training 4 times or less per week, we use 3g of protein per kg of lean mass (non fat mass). For Females, we use 2.6g.

How much protein is in your food? Protein levels vary per source, but a handy rule of thumb to use as an average is, for every 100g of uncooked meat source, there is 22g of protein!

Optimal Health

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