Personal Training and Small Group Training

Here at Total Performance Centre, we tailor your personal training programs to suit your potential, your current abilities and your short and long-term goals. Your Personal Trainer will also take into consideration your experience level, along with your current and previous injuries to give you the best possible chance of success.

Exercise is your Bodies Superannuation! 

What is your future body worth to you? 

In today's modern society with hectic work schedules and ever decreasing levels of activity, our bodies are suffering from less movement, more sitting, extended times staring at computer screens and reduced emphasis on having any physical activity at all. 

Children are given smart phones and tablet computers to amuse them. Schools have reduced Physical education emphasis and many schools actually frown upon kids running around in the school yard playing sports that earlier generations grew up with. 

Adults these days seem to have added pressures from work, irregular break times, increased pressure to get projects done and increased pressure to perform overtime on a regular basis. 

We as a population having an ever decreasing level of activity. What does this add up to? In 2014-15, 63.4% of Australians aged 18 years and over were overweight or obese (11.2 million people), comprised of 35.5% overweight (6.3 million people) and 27.9% obese (4.9 million people). A further 35.0% were of normal weight and 1.6% were underweight. So much for our self professed tag of "The sporting nation". 

What is causing this? As a speculative cause there appears to be a few main causes. Top of the list is this country. Our diet! The prevalence of a constant barrage of Fast Food and over processed poor quality foods that appear on too many households regular shopping list.

The other and what we here at Total Performance Centre are trying to help with is the chronic reduction of basic human movement and exercise. People are refusing to make exercise a priority in their lives and as time marches on they are paying the price for this, both with their waist circumference and general health and well being ie their levels of pain. 

According to the Australian Bureau of Statistics. " In 2014-15, 55.5% of 18-64 year olds participated in sufficient physical activity in the last week (more than 150 minutes of moderate physical activity or more than 75 minutes of vigorous physical activity, or an equivalent combination of both, including walking). Nearly one in three (29.7%) were insufficiently active (less than 150 minutes in the last week) while 14.8% were inactive (no exercise in the last week)"


Is this our future? 

Is this our future? 

6 Week Kick Starter Package

So you want to get fit and healthy? 

You haven't exercised for quite a few years? Or have had long term injuries that you are still dealing with or have dealt with. 

You are confused about all the conflicting message from all the so called fitness experts and how they harp on how good their program is and how bad all the rest are. 

Not sure if you will be able to keep up in a group environment?

Well what if you found a place where you could start at your start? Not some trainer that has been going at it for 5 minutes start. A Qualified Remedial massage therapist/ Strength Trainer and Personal Trainer. 

What if you could be guided through a program that will bring you up to a level of movement competence that will allow you to choose if you what you do next. 

Total Performance Centre is now offering 6 week Kick Starter programs that cater for all levels of fitness. We specialise in taking that person post operation or long term injury and showing you how to first move properly, then how to get stronger and pain free. 

"Michael Rand from Total Performance has changed my life. I walked into his studio and asked if he could help me get stronger and most importantly out of pain. I could hardly walk due to the incredible pain from a serious injury after a previous fall from my horse where I had fractured my back and caused other damage to my neck. I started his kick started program, I thought to myself what have I got to lose.  I had no idea at that time the profound difference that this would make to my life. Shortly into the program my pain stated to lessen as I built strength. I absolutely can't believe it but I am pain free for the first time in 8 years.  I am so much stronger and happier. Ibuilding my strength and fitness and lifting weights that I never thought I could.  I am doing things in my life that I have not been able to do since my accident. I have a very busy life but go about it fitter, stronger and out of pain.   I am so grateful to Michael and his program. As a coach Michael is motivating and believes in you, he has inspired me that I can do this.   Michael has instilled belief in me that I can be fit and strong.   I wanted to share this with you all as the difference this program has made to me is incredible. I can't imagine not training and Michael's positive approach is truly appreciated.  I would recommend Total Performance Centre and even if you think you cant do it, I know you can as the impossible has happened to me.

Neisha Shepherd  NLS Law"

At Total Performance Centre we are committed to helping you get back to a level where you are able to function more optimally and even start to excel at life. We have come up with 3 levels of programs to best suit each individual to give them the best chance possible to achieve their health and fitness and rehab goals. 

"Joining Total Performance Centre has so far been the best investment in my health and fitness; Personal Training with Michael Rand has improved my performance and helped me feel much better about myself; I am in better shape and more confident about my movements and posture. Michael has designed a training program for me that has made it possible to achieve the desired result and I have improved my overall strength and flexibility. The sessions are fun and the workouts are exciting and customised to my needs. 

I wold recommend TPC to anyone who is looking to get in better shape and improve their overall health.

Freda Ashoori "

Our Platinum package offers the ultimate in customised programming 2 x 1 hour personal training sessions and a weekly Remedial Massage to make sure that any  niggles that arise from getting your body up and going are ironed out as they happen.

The Gold Package is 2 x 1 hour Personal Training sessions per week and a 1 hour Remedial Massage every 2 weeks.

The Silver package is 2 x 1 hour  Personal Training sessions per week and 2 x 1 hour Remedial Massages over the 6 week period.

We cater each program to suit you the best way possible from your need for regular massage to give you the best chance possible to succeed. To the fully customised program taking in to account your ability to move and load your joints safely. 



How do we fix it? 

Prioritize. Make time in your schedule to exercise. The world Health Organization has released the following guidelines. 

  • Adults aged 18–64 should do at least 150 minutes of moderate-intensity aerobic physical activity throughout the week or do at least 75 minutes of vigorous-intensity aerobic physical activity throughout the week or an equivalent combination of moderate- and vigorous-intensity activity.
  • Aerobic activity should be performed in bouts of at least 10 minutes duration.
  • For additional health benefits, adults should increase their moderate-intensity aerobic physical activity to 300 minutes per week, or engage in 150 minutes of vigorous-intensity aerobic physical activity per week, or an equivalent combination of moderate- and vigorous-intensity activity.
  • Muscle-strengthening activities should be done involving major muscle groups on 2 or more days a week.

Adults that I talk to more often than not cite work pressures as the reason they do not exercise enough. the need to make money to: pay the bills, Save for a holiday, save for your retirement buy a house, buy a new car. The list goes on and on. 



A person with no experience with strength training it takes a minimum of six weeks to start to get your connective tissue to adapt to strength training. Someone that has has some time off will get there sooner but overall the hardest part is to just get your body able to move in a way that is going to improve your life. Not make it worse. 

Between you and Coach Mick you will discus which package will suit you best whether the return to fitness you would be better suited to a massage every week or one every two or three weeks. 

These packages are set up so up to four people can train at one time. This allows you if you have a friend or partner that wants to start at the same time you can both get under way together. With such a small group you will be on a custom program but training in a group environment. This has shown to be better for moral support and also gives a better dynamic to your sessions. 

Bobby from the Persian Place took us up on this offer and over the 6 weeks lost around 4 kg but regained back some of his old strength and confidence when he started having to tighten his belt a few notches as the weight started to drop.