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.

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...

Barbell lunges
Stand, supporting a barbell across the back of your shoulders. Step forward into a lunge position and bend both knees until the back knee is a few centimetres above the...

Reverse crunches
Lie supine on an incline bench holding onto the top of the bench. Bring the legs up with the knees bent. Continue to bring the knees up towards the chest and return to...

Reverse trunk twist
Lie supine on a mat on the floor, placing arms out at right angles to the torso to act as supports. Lift legs up until they form right angles to the body at the hips. Lower...