BMI Calculator
Body Mass Index (BMI) is determined by your weight in kg divided by your (height in metres)2.It is designed for men and women over the age of 18.A healthy BMI is between 18.5...

PCF Calculator
Calculate your PCF Target - a measurement of the total amount of protein, carbohydrates and fat you'll need each day to stay on track towards your goal.

PCF Menu Maker
Select from our database of over 400 foods and build a balanced personalised daily or weekly eating plan based on your protein, carbohydrate and fat requirements.

Suggest a Menu
This is a detailed eating plan based on your own ideal weight and your ultimate body shaping goal. Here we suggest a selection of weekly menus for women and daily menus for...

Body Type Calculator
What is your body type? Modern diets tend to forget that people are individuals - physically, psychologically and emotionally. Because of this individuality, there can be no...

Exercise Builder
Working out with the Exercise Builder is like having your own personal trainer. It comes complete with optional exercises, instructions, recommendations on which...

Hamstring curls
Lie prone on hamstring curl machine with the heel positioned under the pull pad. Bending at the knee, bring the foot up to form a 70-80 degree angle at the knee, hold and...

Standing calf raise
Using a calf raise machine, stand on high block so that the ball of the feet are in contact with the block. Start by letting the heel drop to stretch the calf,then lift heel...

45 degree leg press
Take up a position on 45 degree leg press sit so that hips and lower back are supported by seat and the feet are placed on the push plate about shoulder width apart. Push...

Hamstring lever curls
Kneel on a Lat Pulldowns seat with ankles supported firmly under knee support in an upright position, with knees at a 90-degree angle. Lower body out about 10 to 15 degrees...