Stop Letting The Scale Do Your Head In.

When you’re thinking of losing weight or simply want to see how healthy you are, you probably do one of two things: step on a scale or calculate your BMI. But the truth is, these methods don’t tell you anything about how healthy you are– all weight and BMI does is compare how heavy you are to a standard that doesn’t fit your individual goals.

When you’re trying to get healthier, you’re most likely going to lose fat and (hopefully) gain muscle. But BMI and weight don’t differentiate between muscle and fat. So how can you? Through body composition analysis.

Body composition analysis is a method of describing what the body is made of, differentiating between fat, protein, minerals, and body water to give you a snapshot of your health. InBody is the leader in body composition analysis, and we’re here to teach you the importance of it to help you reach your health goals from the inside out.

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inbody 570 scan

What is body composition?


Body composition is used to describe the percentages of fat, bone, water, and muscle in human bodies. Two people of same sex and body weight may look completely different from each other because they have a different body composition.

Body composition and growth are key components of health in both individuals and populations. The ongoing epidemic of obesity in children and adults has highlighted the importance of understanding body fat levels for short-term and long-term health. However, other components of body composition also influence health outcomes, and its measurement is increasingly valuable in clinical practice.

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Why do you need to differentiate between muscle and fat?

Health practitioners universally agree that too much fat is a serious health risk. Problems such as hypertension, elevated blood lipids (fats and cholesterol), diabetes mellitus, cardiovascular disease, respiratory dysfunction, gallbladder disease, and a myriad of other health problems are all related to obesity.

The ongoing epidemic of obesity in children and adults has highlighted the importance of knowing a person’s body fat for short-term and long-term health. An important part of understanding a user’s health is differentiating between what is healthy and what is not, especially when it comes to fat.

It’s common to assume that having as little fat as possible is healthy. However, being thin does not automatically reduce one’s health risk. Being thin refers to weighing less than the recommended values in age-height-weight tables. Leanness, however, refers to the muscle, bone, and fat composition of one’s body weight. Being lean intrinsically indicates greater muscle mass development than thin.

How are you measuring health?

BMI is an outdated method

Body Mass Index (BMI) is a common method used to assess the health of an individual by comparing the amount of weight they carry to the height of the individual. In its most basic sense, BMI may be useful for identifying those who are at an increased health risk as a result of excess fat accumulation.

Despite the widespread use of BMI in clinical practice, BMI has many limitations and is a poor tracking tool for weight change because there’s no way to identify if changes in your weight are in fat or muscle. That’s because BMI is calculated simply by dividing a person’s weight in kilograms by their height: BMI = kg/m2

Predicting health or mortality using a single number such as BMI oversimplifies health risks and ignores important factors that contribute to positive health.

Newer technologies are able to separate body weight into specific components that can be examined separately, like DSM-BIA.

According to BMI, two individuals of the same height and weight will always have the same obesity risk, regardless of the amount of fat or muscle that an individual maintains – Which is wrong!

comparing bodyfat

PBF= pounds of body fat/body weight. PBF allows you to assess the ratio of muscle to fat for your weight so you can set realistic and achievable health goals for yourself.

Focus on body fat percentage instead

As you move away from BMI, you should focus on the percentage of body fat you have at your weight. At 365 Performance, we call this PBF (percent body fat).

There is no consensus on what the best body fat level for health (the amount of fat storage that maximizes health by minimizing risk for adverse health states/conditions) is for the general population.

The normal body fat range provided by InBody is set at 10-20% for males (15% as ideal) and 18-28% for females (23% as ideal). This is a great starting point to arrive at with your health and body composition goals.

Are you ready to see what you are made of?

Get your new baseline and track your progress the right way – Book your scan today!

Why Choose 365 Performance

5 Star Google Reviews
Sessions Per Week
Years Experience
Local Residents Served

Get Started In 3 Simple Steps

You deserve your own unique plan when starting – we make it easy.

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1. Book A Free Intro Session

Come in for a private chat with one of our friendly coaches, discuss your goals and see if we are a good fit.

2. Get Your Personalised Plan

Based on your goals and experience, we build out a plan that is sustainable and uniquely tailored to you.

3. Achieve Amazing Results

We are there every step of the way and will amend your plan as your body transforms. This ensures consistent progress and optimal results.

Results - Not Promises

Theo Karabetsos

“I’m no longer tired every afternoon and feel comfortable with how I look for the first time in years”

Theo Karabetsos

Julie Hastings Training

“A few hours each week makes me a better Mother, Wife & Boss. I couldn’t live without it – I’m a new person.”

Julie Hastings

David Horsnell Results

“The coaches kept me on track and helped simplify everything… I never thought I could look this way”

David Horsnell

Let’s Make Things Happen

Come in for a FREE Intro Session, discuss your SPECIFIC goals and see if we are a good fit.

You don’t need to be “in shape” to come to our gym, nor do you need prior fitness or training experience to achieve your goals with us.

The Free Intro Session is a chance to see our gym in Chipping Norton or Milperra and get a feel for 365 Performance.

These meetings are one on one with one of our friendly and knowledgeable coaches and last for around 30 minutes.

  • Feel proud for taking action

  • Get focused knowing what you need to do to reach your goals

  • Start feeling better and have more energy and confidence

Don’t be like others who spent years ‘thinking’ about it. They ended up just being another 5-10kg+ heavier and in worse shape than they are now.

Take action and complete the form on this page to organise a Free Intro Session with us now.

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“The road to nowhere is paved with excuses.” -Mark Bell ...

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Meet Theo 💪. Meet Theo (@tkarat82 )

📒 Accountant - In the office sitting down all day
👯‍♀️ Father of two young girls
📈 Was 20kg overweight, had low confidence and no energy throughout the day
🙅 Hadn't trained for six years - before that he went to a conventional gym and saw no results
🤔 Was intimidated and scared about starting something new and didn't know if he would fit in

Theo loved how we worked with him 1-1 from the start. From the initial consult where we got to know each other better, to spending the time in private to teach him how to move correctly. It made him fit in and feel confident from day one.

Since starting, some of the things Theo is most proud of...

⭐️ Losing 22kg in the first 8 months - Completely changing how he looked and felt!
⭐️ Having levels of confidence and energy he never thought possible
⭐️ Being the strongest and fittest he has ever been (Like a fine red wine, keeps getting better with age 🕺)
⭐️ All the amazing like-minded friends he has made
⭐️ But above all he is most proud of the example he has set for his two young beautiful girls that have their Father living a happy healthy life ❤️️

Theo, you are a legend. To see where you are at now, from the guy who walked in initially... It's very special mate.

Can't wait to see what you accomplish next legend 💪

In a nutshell:

Theo now = Healthier. Stronger. More friends. Better Father.

Be like Theo, Come in for a FREE Intro and find out more


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You don’t need to spend hours training to get great results💥

Check out Ray’s recent progress:
Body fat down 9%
Lean muscle up 1.5kg
Body weight down 9kg

Not bad for the first 6 weeks ✅

Ray joined with his Son. He is a B-U-S-Y business owner that’s limited with time due to work hours and can only train 3x/week (like most people).

He committed himself to the nutritional guidance we gave him from day one and simply focused on getting in to train with us 3x/week.

The results speak for themselves💥

⏳Don’t underestimate what you can achieve with the limited time you have.

When you have an experienced coach guiding you to get the results you are after, every moment in the gym is getting you closer to your goals. What you are eating is helping you make progress. And results are much faster to see which helps increase motivation tenfold.

You have smashed this Ray!! Keep it up buddy and make sure you to take a moment to celebrate what you’ve achieved so far.👌

Want to be like Ray and have that limited ‘me time’ make an impact? Or maybe you’re that guy at a regular gym training all the time but not making any progress…

Come in for a Free Intro, discuss your goals and find out how we can help👇

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If you want to be fit and healthy all year round...

If you want to create a lifestyle that includes exercise and eating well as a part of your routine...

… including in winter ❄️

Then you have to find a fitness program that you actually look forward to doing and surround yourself with people who support your goals.

365 Performance is both the fun and effective workout combined with all the positive support you could ask for.

If you want to make fitness, health and happiness a non-negotiable, come in for a Free Intro ✅

PS - Chris Hemsworth may or may not train at our Milperra location 😂

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CONGRATS to our Client of the month Vicky Luu 🥳🥳🥳

This quiet achiever is super consistent, strong 💪💪 and moves like a gazelle 🏋🏼‍♀️💃🏻

What made you decide to join 365 performance?
About 5 years ago, I was only running for exercise and wanted to find something to help me sweat more cause I thought that would clear my acne 😅. My sister was coming to 365 at the time and so joined after her recommendation.

What do you enjoy most about coming to 365 Performance?
As much as I hate it at the time, I enjoy the encouragement from everyone to keep going and keep pushing --sometimes my internal motivation tank isn't full enough to drive me through the workouts. It's made me stronger and fitter for sure.

Name some of your achievements since starting with 365 Performance?
Reaching triple digit on my deadlift --that was a great feeling! Also, my first pull up --being able to move around my own body weight is neat.

What are your favourite movies?
Top of mind: Coco and The Blind Side. Both feel-good movies!

What are your favourite foods?
Nooooooodles! Anything noodles - spaghetti, laksa, pho, etc.

What is your favourite WOD or movement?
I love the clean. Being able to lift heavy things is satisfying!

What is something that people may not know about you?
One of the things on my bucket list is to climb Mount Kilimanjaro (also featured in The Lion King and in Toto's Africa!).

Awesome work legend! We love having you here with us ✅✅✅

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“Ones health can be judged by which they take two at a time – pills or stairs.” -Joan Welsh ...

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"I want to lose weight and get fit but I’m not fit enough to start."

We get it! These thoughts are very common for those who want to start with us.

Lucky for you, we have worked with 100’s of people who had that exact same thought!

You don't have to feel nervous or insecure about your lack of experience. It’s kind of a blessing, as you are kind of a blank canvas and don’t have any bad habits...

When you start with us, we will be with you 1-on-1 to teach you how to move safely and efficiently, and take you through a very light workout. We don’t get you to do anything you’re not ready for - so you’ll feel at ease and confident from Day 1.

(You won’t be walking into the gym, thrown into the deep end, doing some crazy workout, not knowing what you’re doing, and copying the person next to you who doesn’t know what they’re doing either)

We take the time at the front end to set you up for success. And you'll be under the watchful eye of our supportive and professional coaches at all times at 365 Performance.

Your needs are unique and we know your approach to reaching your goals should be, too.

We know one size does not fit all.

Schedule a free intro today so we can discover the right path for you.

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💪 Choose your hard.

Exercising and eating well each week is simple but hard.

Being unhealthy, unhappy and feeling stuck is also hard.

You have the power to change, even if you’re not sure where to start or how to do it.

Believing it’s possible is step one.

We’ll be there by your side the rest of the way.

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How many experiences, opportunities and memories have you missed out on from not having the energy and confidence to do what you really want?

Book a Free Intro Session

Get Started Today

Gym Locations

All of our members get access to train at both facilities.

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365 Performance Chipping Norton

Unit 33, 25-33 Alfred Road,
Chipping Norton, NSW 2170.

Main Areas Served
Chipping Norton, Moorebank, Holsworthy, Hammondville, Liverpool, Warwick Farm.

Operating Hours
Mon-Fri 5:30am-8pm
Sat 7:30am-11:30am
View Chipping Norton Group Training Schedule

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365 Performance Milperra

Unit 5, 112 Ashford Avenue,
Milperra, NSW 2214.

Main Areas Served
Milperra, East Hills, Georges Hall, Panania, Revesby, Padstow.

Operating Hours
Mon-Fri 6am-8pm
Sat 8:30am-10am
View Milperra Group Training Schedule

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