How It Works

BF% is the ratio of fat to total body weight. Achieving optimal BF% is more vital for health and longevity than weight or BMI goals. Results can vary daily due to hydration, food, and exercise.

WHR measures fat distribution; a higher ratio indicates more abdominal fat (an indicator of visceral fat). A WHR above 0.90M or 0.85W is linked to a higher risk of heart disease and early death (Lancet 2008). Results can vary with food, exercise, and hormonal shifts.

BP measures the force of blood against artery walls. Lower Blood Pressure reflects better heart health, reducing strain on arteries and organs. Science: Lower blood pressure is linked to a reduced risk of heart disease, stroke, and longer lifespan (AJC 2013).

Blood panels evaluate key biomarkers including cholesterol, glucose, inflammation markers, and hormone levels. Regular testing allows early detection of potential health issues before symptoms appear. Science: Comprehensive blood work can identify risk factors for cardiovascular disease, diabetes, and other chronic conditions that impact longevity.

Tracking body weight provides a baseline metric for overall health monitoring. Regular measurements help identify trends and changes that may indicate shifts in body composition or health status. While not a comprehensive metric on its own, body weight is valuable when contextualized with other biomarkers.

Visceral fat is the internal fat stored around vital organs in the abdominal cavity. Unlike subcutaneous fat, visceral fat is metabolically active and linked to inflammation, insulin resistance, and increased risk of heart disease and type 2 diabetes. Measuring and monitoring visceral fat levels is crucial as it's considered more dangerous than other fat types.

Bone density measurements assess skeletal strength and fracture risk. As we age, maintaining bone density becomes increasingly important for preventing osteoporosis and reducing fracture risk. Regular monitoring helps detect early bone loss, allowing for interventional strategies to preserve bone health and maintain functional independence throughout life.

VO2 Max measures oxygen use during exercise. VO2 is the gold standard for cardio fitness. Just a 4-point increase leads to better energy, productivity, and a 13% reduction in all-cause mortality (JAMA 2022). Lance Armstrong scored 85 at his peak.

Resting heart rate indicates cardiovascular health and efficiency. A lower rate generally signals better fitness, with elite athletes often having rates around 40 bpm. Research shows that a resting heart rate below 70 bpm correlates with longer lifespan and reduced risk of cardiovascular disease.

The 1 Mile Run test provides a practical, real-world assessment of cardiorespiratory endurance and fitness. As a private gym, we use this test because it's accessible to most clients while providing valuable data on fitness progress. Research shows that running pace is strongly correlated with longevity - individuals who can maintain faster mile times typically have better cardiovascular health, increased metabolic efficiency, and lower mortality risk across all age groups.

Daily step count measures overall activity level and movement throughout the day. Research shows 7,000-10,000 steps daily correlates with reduced mortality risk and improved metabolic health. This simple metric provides valuable insights into consistent daily activity patterns outside of structured exercise.

Tracking cardio and boxing minutes measures high-intensity interval training engagement. This type of training improves cardiovascular capacity, neuromuscular coordination, and metabolic conditioning. Studies show that high-intensity interval work like boxing can achieve comparable cardiovascular benefits to traditional cardio in less time, while also developing power, agility, and core stability.

It measures relative strength (balance muscle strength and body weight). Relative strength is crucial for athletic performance and injury prevention.

Assesses maximum static strength = a safe evaluation of shoulder stability. Dyno Machine = Precise data on shoulder strength. Balanced Strength = Highlights push-pull imbalances and left-right asymmetries, crucial for injury prevention and optimising performance.

Upper Body & Core Strength: Chest, shoulders, triceps, and core. Max Reps: Measure of muscular endurance and strength.

Assesses maximum static strength = a safe evaluation of hip stability and control. Balanced Strength: Identifies strength imbalances between abductors and adductors, as well as left-right asymmetries.

Why It's Great: Tests unilateral leg power, balance, and stability while isolating each leg for assessment. Importance: Assesses leg strength and control, helping to identify any side-to-side imbalances that can increase injury risk or impact performance, particularly in functional activities requiring explosive movements or quick directional changes.

Why It's Great: Combines power, balance, and coordination with a focus on repeated explosiveness in a short range. Importance: Enhances lower limb power output and the ability to produce force quickly over consecutive movements. Functional ability involves rapid deceleration and re-acceleration and helps in injury prevention by ensuring both legs can handle repetitive loads.

Why It's Great: Tests endurance, power, and lateral stability of a single leg over a sustained period of time while mimicking the side-to-side movements common in functional movements. Importance: Assesses dynamic balance, lateral strength, and fatigue resistance, all crucial for activities requiring agility and rapid direction changes. This test helps identify weaknesses that could lead to overuse injuries, particularly in the knees and ankles, and improves lateral explosiveness and control.

Why It's Great: Flexibility in hamstrings, lower back, and calves in one movement. Importance: Improves performance & risk of lower back injury.

Why: Assesses lower body power and explosiveness, vital for athletic performance and everyday movements. Importance: Critical test in NBA, NFL and most major sports. Best: Michael Jordan had a 117cm vertical.

Importance: Strong grip = lower risks of mortality, frailty, and decline. For every 5 kg decrease in grip strength, there is a 16% increased risk of death from any cause.