Body Composition Testing and Nutrition

Arguably the most important part of any health and fitness plan. Understanding the relationship between food and exercise is crucial to any health and fitness goals. For your body to perform and look its best you need to be fueling it with the right foods. Whether you goal is to lose body fat, gain muscle or maintain current body fat % you need to consume the correct amount of calories with the right mix of macro & micro nutrients.

To do this we have one of the worlds most advanced Body Composition Testing machines in the world. This will give as an accurate measure of your body fat %, lean muscle, intra and extra cellular water, your exact BMR (basle metabolic rate) plus many more. From here our accredited nutritionist and can tailor a specific nutritional plan to meet your individual needs.

High Intensity Interval Training

High Intensity Interval Training or HIIT techniques are used to get maximum effort when you have minimal time. HIIT can send your body into fat burning overdrive! If you do it right, you can burn a stack of calories in less than 30 minutes per day.
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Concept 2 Conditioning Classes

TKO Fitness Trainers are Certified Concept 2 Endorsed Instructors. Their signature classes (Concept 45 & Concept 30) predominantly utilise the Concept 2 Rower & Skierg during the session.
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Specialised 1 on 1 Personal Training

Specialized Personal Training
The Studio offers private personal training by educated and experienced trainers. Our dedicated team will assist in goal setting, and designing an individual program to enhance your well being and fitness.
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Workout in your space


Fit for Hire is owned and operated by Qualified Fitness Professionals that are Concept 2 endorsed indoor rowing instructors they are industry leaders in high-end fitness and conditioning equipment along with programing for your home, office or gym.
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