Health & Fitness Reset — Port Macquarie
The 4-week hard reset
A no-bullshit reset for men who need to get back on track. Four weeks. Strength, nutrition, mindset. You lift, you move, you eat right, and you tick off the days.
About
Not another gym bro
With a BSc in Sport & Exercise Science, plus years of structured weight training, semi-professional football, and competitive marathon running, I combine evidence-based knowledge with real-world athletic grit. I help men build strength, improve movement, develop durable conditioning, and confidently push their limits.
Based in Port Macquarie, I work with men who know something needs to change. Blokes who've fallen off the wagon — in the gym, in their nutrition, in their routines. I don't do gimmicks. I run a hard reset and I build systems that stick.
The Method
Three pillars. Zero compromise.
Most men don't lack motivation. Sometimes they just fall off the wagon and need help regaining their footing. Iron Protocol drags you back on.
Strength
You lift and you move. Compound lifts, progressive overload, conditioning that hurts. We build real, functional strength — not mirror-muscle vanity. Show up and put in the work.
Nutrition
You sign up to our meal times and meal plans. No fad diets, no guesswork. Structured eating that kills inflammation, fuels recovery, and rebuilds habits you can actually keep.
Mindset
You do hard shit and you tick off the days. Discipline is a muscle. Four weeks of accountability, comfort-zone breaking, and small wins that stack into a system for life.
The Program
4-Week Iron Protocol
Four structured weeks built to rewire your habits and rebuild your body. Expect to get uncomfortable. Everything you need — nothing you don't.
Assessment & Reset
Body composition, movement screening, and baseline strength testing. We lock in your meal times, your training template, and the daily targets you'll tick off from day one.
Move & Fuel
Drill the fundamentals — deadlift, squat, press, row. Strip back the processed rubbish and settle into the meal plan. Form before load, discipline before intensity.
Load & Discomfort
Now it gets hard. Progressive overload, beach runs, battle ropes, ocean swims. This is the week you learn what you're actually made of. No excuses, no wagon to fall off.
Integration & Independence
Lock in your weekly template. Retest your benchmarks. Walk away with a system you own — training, nutrition, recovery, and accountability you can run on your own.
Results
Men who showed up
Real blokes. Real resets. No filters.
Get Started
Ready to
commit?
Fill out the form and I'll be in touch within 24 hours. Every application is reviewed personally — this isn't a gym membership, it's a four-week commitment to change.