OPT - Optimised Personal Training

🔥 SCOTT’S TRANSFORMATION 🔥

A great example of what structured training, nutrition, and consistency can achieve over 12 weeks at OPT.

Scott came to us already active through work, but despite being on his feet all day, he wasn’t happy with his physique or body composition. The missing piece was a properly structured approach to resistance training, nutrition, and accountability.

The result:

✅ 12kg body weight lost
✅ 14% reduction in body fat
✅ +0.5kg lean mass gained

The photos say everything.
Not just a huge reduction in body fat around the waist and midsection, but visibly better posture, tighter conditioning, and a leaner, more athletic shape throughout.

What makes this result even better is that he didn’t just lose weight — he improved body composition while maintaining and building lean tissue.

Scott earned these results through:
• Consistency
• Better habits
• Structured resistance training
• Nutrition built around real life
• Turning up week after week

REAL PEOPLE. REAL RESULTS.

OPTIMISE. PERFORM. TRANSFORM.

🔥 Client Transformation Spotlight 🔥

This was Emma’s incredible 12-week transformation. 👏

Emma originally came to me wanting to improve her physique, lose body fat, and break out of a fitness rut.

At the time, most of her training was running-based and she had very little experience with resistance training. Over 12 weeks, through structured strength training and nutrition coaching, she achieved:

✅ 12kg / 25lb body fat lost
✅ 2kg lean muscle gained
✅ Improved running performance & times
✅ Increased strength and confidence

One of the biggest takeaways from Emma’s journey was proving that more cardio isn’t always the answer. Once we introduced proper resistance training and structure, not only did her physique change — her running performance improved too. 🏃‍♀️

Here’s what Emma said about her experience:

“I felt stuck in a rut fitness-wise and had never really done weight training before. Joining was one of the best decisions I’ve made. I’m really proud of what I’ve achieved so far and can’t wait to keep progressing.”

Results like this are exactly why OPT was built — structured coaching, accountability, and a long-term approach that actually works. 💪🏻

🔥 This transformation is ridiculous. 🔥

James Parrott came to OPT at 21 years old having never weight trained before.

Very sedentary. Limited movement quality. Low confidence in the gym environment. Even simple movement patterns were difficult initially.

6 months later…

💥 25kg of fat mass LOST
💥 21% body fat reduced
💥 4.2kg lean mass GAINED

And honestly, the photos don’t even fully show the changes in posture, movement quality, confidence and overall health.

One of the biggest changes for me has been seeing how much we’ve improved his scoliosis presentation and posture. We’ve gone from concerns around future back issues and movement limitations to building strength, stability and resilience properly.

What makes this even more impressive is that James hasn’t done this by hiding away from life.

He’s still enjoyed himself. Still socialised. Still lived normally.

He’s just been consistent.

That’s the part people massively underestimate:
Results like this don’t come from perfection.
They come from structure, discipline and repeatedly doing the basics well.

We’re not finished yet either.

There’s still work to do with hip alignment, movement efficiency and the next stage nutritionally to really cement these changes long-term — but this first phase has been unbelievable.

Couldn’t be prouder of him.
Well done James 👏💪

Be honest — does your training actually follow a plan?

Most people I speak to are already putting the effort in.
They’re training a few times a week, trying to eat better, doing what they think they should… but not seeing the progress they expect.

The issue usually isn’t effort — it’s a lack of structure.

No clear progression.
No long-term plan.
Nothing linking one week to the next.

That’s where coaching changes things.

At OPT, training is planned in goal related phases so each block has a purpose and builds on the last — not just a collection of workouts.

📩 If you want help putting proper structure behind your training, drop me a message

This wasn’t JUST about aesthetics.

When Rob started training with us, he’d had blood work come back that painted a worrying picture of his health.

He’d been diagnosed as diabetic, with multiple markers well outside the healthy range.

He did what most people would do — started dieting and training at home with what he had.
But progress was slow, motivation was dipping, and ongoing shoulder and lower back pain made things frustrating.

The goal quickly became clear:
Not just weight loss — but a complete reset.

We focused on:
• Structured, progressive training (2–3× per week)
• Exercises that worked around his pain, not through it
• Sustainable nutrition changes he could stick to
• The right supplements to go along side nutrition
• Building momentum without burning out

After just 3 months:
• 10kg bodyweight lost
• Diabetes diagnosis reversed
• HbA1c back down
• Fatty liver reduced
• All other blood markers back in the healthy range

That plate represents the weight lost — but the real win is what doesn’t show in a photo:
Energy back. Health restored. Confidence moving forward.

This is what happens when training and nutrition are treated as healthcare — not punishment.

If you’re worried about your health and don’t know where to start, you’re not alone.

DM OPT and we’ll help you do this properly 📥

Not every goal is about losing weight!

When Katy started training with us, her goal was the opposite of what most people expect — she wanted to gain weight, build muscle, and finally feel confident in her body.

She’d always felt underweight and struggled to eat enough to support proper training.
No structure, No strength training background and no clear plan to build muscle without feeling uncomfortable or bloated.

So we focused on the fundamentals:
• Learning how to train properly with weights
• Building strength safely and progressively
• Increasing food intake efficiently — without force-feeding or discomfort
• Training hard, consistently, three times per week

The result after time and consistency:
• +5kg bodyweight
• +2.5kg lean muscle
• A stronger, more athletic shape
• Confidence in training and in her body

But the real win?
She’s now strong enough to train hard without fear, freely pick up and play with her son and feel proud of what her body can do — not just how it looks.

This is what happens when training and nutrition are aligned with the right goal — not someone else’s.

If you have a specific goal and need the right guidance please DM - OPT for more info 📥

This result didn’t come from pushing through pain.
It came from training around it.

When Joe started training with OPT, fat loss wasn’t the only challenge.
He’d been dealing with a bad back, which meant a lot of exercises felt risky and progress always felt fragile.

The goal wasn’t just to lose weight, he really wanted to feel comfortable in a Medium T-shirt but it was important to train safely, consistently, and without setbacks.

So instead of forcing movements, we focused on:
• Rebuilding confidence around his back
• Prescribing safe, effective exercises
• Progressing load and volume intelligently
• Nutrition support that matched his training

That plate he’s holding represents 15kg of fat lost in 6 months 😲 — despite his back issues.

But the real win?
• 1 whole year! of training consistently
• Building muscle and definition
• Feeling comfortable in clothes again
• Having the confidence to keep progressing

This is what happens when training is built around the person — not the other way round.

If you’ve been held back by pain and think fat loss isn’t possible because of it, this is your proof that it can be done properly.

📥 DM OPT if you want help training safely and making real progress 💪🏻