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

“I used to go the the gym but had no idea what I was doing… I lost 22kg in the first 8 months here. My whole mindset has changed. I’m a better person and a better Father.”

Theo Karabetsos

“The best thing is I had my own Coach from the start… They taught me how to move safely & helped me with my own personal nutrition – I’ve lost over 15kg.”

Sabrina Loria-Brady
Maintenance Contracts

“The coaches here guide you through everything, they also help you with your nutrition. I’ve totally changed my body composition and inspired my Wife & Kids to join”

Jason Ognenovski
Business Owner

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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When you aren't getting results, it's easy to blame the type of training you're doing. 🙁

Telling yourself you haven't found the right training methodology, perfect exercise, rep scheme, workouts, etc...

But the reality is that the other 23 hours in your day, when you’re not doing your fancy exercise program, matter wayyyy more.

Your behaviours outside the gym can either support recovery, growth and progress from the training you do, or they can completely de-rail your results.⁠

✅ Sleep, hydration, stress management, nutrition, daily movement, sun exposure, and other lifestyle factors all make a huge difference to your health. Much more than you may think.

If COVID has shown us anything, it's that some people still manage to keep their body composition in check regardless of what equipment or training is available to them.

This shouldn't make you feel bad, but just allow you to see truthfully that there is more at play than a certain exercise program.

Regardless of what position you are in, before we open back up...

It is a perfect opportunity to audit where you are at and if needed make some changes so your lifestyle is more aligned to impact your health and to not rely only on exercise alone.

Reach out if you are interested in getting started with us 💪

“If you’re going through hell, keep going.” -Winston Churchill.

Right now, people are in one of two groups;

✅ Settled into the 'iso' life - loving the lockdown and are worried about how hard it will be to manage everything once life returns back to 'normal'.

❌ Over it - Completely out of routine, looking back over the past few months feeling like they haven't done a thing.

Regardless of what group you're in, the weeks are going faster than ever, and...

💪 We are going to be back here before we know it.

No matter how you're feeling right now - the truth is you will adapt and make it work.

💎 Just like you always have.

The weeks are going faster than ever. We wake up on Monday AM, blink, and then it's Friday.

If you are 'waiting' for things to open up, to take your health and fitness to the next level (that level may be what you had before lockdown - or simply ramping it up and building on what you have already)

Now is the perfect time.

Reach out 👇

"No citizen has a right to be an amateur in the matter of physical training… what a disgrace it is for a person to grow old without ever seeing the beauty and strength of which their body is capable." -Socrates. ...

Are you really hungry? Or is it just a craving? 👀🤔

When it comes to working towards your health and fitness goals, it is important to recognise the difference between being very hungry and simply craving something. ⁠

Whether it is stress, boredom, or simply a lack of routine – cravings are something you don’t want to always give into, especially if you have a goal you want to reach. 📈 📆⁠

✅ When you are feeling hungry next, run through the differences between hunger/cravings above to help you pinpoint and understand where this need is coming from.

The first step is to simply become aware of what is happening.

“If you think lifting weights is dangerous, try being weak. Being weak is dangerous.” -Bret Contreras

The countdown is now on until we get back to normality 🌪🌪

✅ We are still operating doing 1-1 Personal Training.

If you are wanting to feel confident in the gym and with the training we offer - now is THE perfect time to get some private coaching with us.


"Friendship happens on the way to something else.

If you "try to meet new people" it feels weird and forced. The more you aim for friendship, the more it eludes you.

But if you aim to learn or achieve something with others, friendship happens naturally during the shared pursuit." - James Clear.

Is this the best place in the world to make friends? We think so! ✅

💎 Consistency compounds, and nothing works without it.

The best thing you can do for training is the thing you can do consistently.

The greatest program in the world has no impact if you only manage to do it once a week.

Find what works for you, challenge yourself, enjoy the process and be proud of what you do.

“I wish I didn’t exercise today” - said nobody ever. 💪

27*C ☀️ today. A perfect opportunity for some unlimited exercise (aren’t we lucky 🥳)

Give this a go 👇👇👇

5 Rounds for Time:
400 meter Run
30 Weighted Sit-Ups (22.5kg/15kg)
15 Deadlifts (110kg/75kg)

If you’re wanting to be productive during this crazy time and come out of lockdown in better shape than most of the people around you - reach out.

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

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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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