Authentic Health Studio

Have you ever stepped on the scales after a week of doing everything “right” only for the number to go up? 🤷‍♀️

The reality is that your body weight can fluctuate from day to day because of:
* Hydration status and fluid retention
* Carbohydrate (glycogen) stores
* Food in your digestive tract
* Salt intake
* Inflammation caused by training

These fluctuations are completely normal and can occur even when you’re making excellent progress towards your goals.

Instead of obsessing over a single weigh-in, focus on:
* Weight trends over time
* Progress photos
* Body measurements
* How your clothes fit
* Training performance

Remember, one number taken one day of the week never tells the whole story.

If you are interested in a comprehensive report on your body composition, we’ve got a machine for that! DM us “SCAN” and we’ll book you in.

A little food for thought heading into the weekend 🤔

Zone 2 training. It’s not fast, it’s not flashy, but letting your heart rate hang out in this zone regularly does more than you might know.

If you want to improve endurance, build aerobic capacity, and recover faster - Zone 2 is where the magic happens.

The best runners in the world spend a huge portion of their training time here, and for good reason.

Here’s why Zone 2 is so effective:
1. Builds Aerobic Capacity - Strengthens your heart, lungs, and mitochondria so you can run faster with less effort.

1. Improves Fat Utilisation - Trains your body to burn fat for fuel, preserving glycogen for when you need it most.

1. Promotes Recovery While Still Training - Low-stress, high-reward training that builds endurance without excess fatigue.

1. Strengthens the Heart - Increases stroke volume, improves oxygen delivery, and makes your running more efficient.

Not sure how to find your heart rate zones and how often you should be spending time in each zone? Comment “HR” and we’ll help you understand.

A mirror-free gym is a deliberate choice driven by our results-oriented approach to coaching.
As every client at AHS trains under the supervision of a qualified coach, we observe movement from angles a mirror simply cannot show, correct technique in real time, and teach our clients to develop body awareness without relying on constant visual feedback.

Every detail of our training environment serves a purpose and this one is no different.
For us, the priority has always been the same: safety, quality of movement, awareness, results.

When you stop judging yourself in the reflection, you start truly feeling what your body is doing!

Meet Coach Tash! A long standing AHS client before switching sides.

Aligning with the Authentic core values from the get go, it was silly not to join the team!

Not her dogs btw 🥲🐶

Did you know sitting all day is more harmful than you think?

After 8 hours:
1. Spine compresses leading to back pain.
2. Tight hip flexors compromise posture.
3. Blood flow is reduced, increasing the risk of heart issues.

What can you do now?
1. Stand up every 60 minutes.
2. Walk for just 2 minutes to improve blood flow and mobility.
3. Add a simple stretch to release tension!

What can you do long-term?
1. Strength train with intention. Challenge your muscles.
2. Walk, cycle, jog, run as much as you can!

stretch movemore

Our 6 week challenge wrapped up over a week ago and our participants collectively dropped a whopping 23kg of fat mass! 🏆

This challenge wasn’t about overall weight loss, but focused on reducing body fat percentages while preserving their muscle mass, and my gosh did they do that!!

How did they do it?

1. Conservative deficit. Not huge.
2. Macro targets for muscle preservation and energy to sustain their needs throughout the challenge
3. 3 - 4 x 30 minute conditioning sessions per week
4. Their regular strength training sessions
5. Positive mindset!

We are so proud of each and every one of them, and all the hard work they put in throughout. For now they’re no doubt enjoying a break from Commander Chris and Pat the Punisher! 😴