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

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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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Let’s face it; getting in shape, losing weight and improving your health is simple - but HARD.

You’ll need support.
You’ll need guidance.
You’ll need accountability.
You’ll need positive encouragement.
You’ll need people to believe in you.
You’ll need people to show you what’s possible.

This is why our community is our biggest asset at 365 Performance.

“If you want to go fast, go alone. If you want to go far, go together.”

Want to come join with us? Reach out! ✅

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Adopt the lifestyle of a high performing athlete - look like an athlete 💎

🥦Fuel your body with nutrient-packed foods.

💪Prioritise strength in your training

🌶Make your conditioning intense and spicy

😴Sleep to recover

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You likely keep your promises and show up for everyone else in your life.. but maybe you break promises with yourself.

How many times have you hit snooze when you told yourself the night before you were going to wake up early?

How many times have you skipped a workout when you told yourself you were committed?

How many times have you said you're going to stick to your diet but you went to the drive thru instead?

These small choices and decisions compound over time... you are slowly breaking trust with yourself.

When you don't do what you say, you start to lose respect for yourself.

And when you lose respect for yourself, you lose your confidence and positive self image.

Think about it.... if this was a friend or co-worker and they never followed through with their commitments.. you'd probably start to lose respect for them as well.

This is a vicious cycle of self sabotage and you need to break it.

So how do you break this cycle? SIMPLE!

Start small... and build your trust back with yourself. Pick something small that you're committed to doing and DO IT!

Ask yourself: “On my WORST day… Can I still get this done?”

This can be a 10 minute walk. This can be a commitment to drink more water tomorrow. Execute it and build positive momentum.

These small wins will compound over time... you'll start to build your confidence.

And when you build your confidence and start to feel more proud about yourself, you'll continue to make better choices.

Keeping promises to yourself is exactly what self love is... not going shopping or buying things for yourself.

If you've been stuck in a rut, we can help break that cycle.

Get the Support and Accountability you need, and be a part of a Positive Community of like-minded people who support you being the best version of yourself.

Click the link below to get started and book a free intro session.


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Fitness should be Fun! Going to the gym shouldn't feel like a chore. 🙅🏼‍♂️

We've created an environment where you can come in, work hard, and also have a few laughs while doing so. ⁠💪

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"I want to lift weights but I'm nervous and don't know where to start."

We get it! These thoughts are very common amongst our beginners.

Lucky for you, teaching people how to strength train safely and effectively is our specialty! You don't have to feel nervous or insecure about your lack of experience.

We kind of prefer people who have little to no experience, as you haven’t developed any bad habits… You’re kind of like a blank canvas, and we love it!

Before you start with us, we will be with you 1-on-1 to teach you how to move safely and efficiently, so you’ll feel confident from Day One.

...You won’t be walking into the gym, not knowing what you’re doing, and copying the person next to you who doesn’t know what they’re doing either (this is what happens in most other ‘classes’)

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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“When someone tells me "no," it doesn't mean I can't do it, it simply means I can't do it with them.”
― Karen E. Quinones Miller

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Meet the CEO of the Greek Mafia here at 365 also our client of the month for March, Soula!

Soula is a motivated mother of three, who’s been training with us for 2 years! She did her first “RX” workout last week, which basically means she’s reached bad ass status. She takes on our coaches feedback to always improve, she turns up consistently, is moving well, and she always shows support for the other women in the class! 💪🏻

Get to know Soula:
What do you enjoy most about coming to 365 Performance?

I enjoy the camaraderie of 365, the atmosphere and the continuous encouragement to keep going.

Name some of your achievements since starting with 365 Performance?
Couple of pbs along the way and a rx as well....chin ups and pull-ups (on the shortest bar)!

What are your favourite movies?
Not a movie person at all... but if I had to would be Red Dog and My Big Fat Greek Wedding 🇬🇷

What are your favourite foods?
Not a favourite food just like to pick at antipasto platters with a nice cocktail 🍹 or 2....and 🇬🇷 music.

What is your favourite WOD or movement?
Love any WOD that includes deadlifts, sit ups and burpees.

What is something that people may not know about you?
Love buying cookbooks (to look at) and children’s books to keep in bookshelf but would ultimately love to retire and spend summers in greece!

Well deserved Soula! Keep up the great work! 🙌🏻

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“Greatness comes from humble beginnings; it comes from grunt work. It means you’re the least important person in the room - until you change that with results.” - Ryan Holiday

Shout out to this little legend Vic. Always giving 100%. Just keeps coming in, getting it done, and improving. The quiet achiever. 🥳🥳🥳

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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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