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Whatever your goals, be it weight loss, weight gain, strength gains, improved mobility or a personal best in your chosen sport, we always focus on performance. If you are stronger, more energetic and pain free, chances are you’re doing a lot right and will achieve your goals in a sustainable manner, setting you on the right path for life. Often one makes the mistake of over training and under eating in an attempt to fast track results. High performance, whether you’re a youth athlete, recreational athlete or elite athlete is about creating the right balance between all the exercise elements, nutrition and rest. This is a process that requires time and patience.

We at GFIT are passionate about developing high performance from early years into old age!

High Performing Kids

We have produced amazing results with children at all levels and within a variety of sporting codes including athletics, rugby, rowing, cycling, water polo and biathlon. Below are a few testimonials about the amazing young athletes we’ve had the opportunity to work with.

“Ben, our 11 year old son, has been coming to Adrian for two years, once a week for 40 minute sessions. Ben has battled with low muscle tone from a young age and has had physio and Occupational Therapy on and off since he was 3 years old. Personal training has been the best intervention so far. He has gained incredible confidence in his physical self which is a delight to see. He has won the class PE prize for two terms in a row. Something that was unimaginable previously. He always says that coming to Adrian is the best part of his week.”


‘I started working with Ashley Galliard in 2018 to improve my performance for rowing. The focus of the training has been around strengthening core stability, improving mobility and increasing lower body strength and power. We do strength, muscle endurance and power assessments every month and I improve in every aspect whenever I am assessed. These improvements show on the boat where I achieve personal best times in my 4’s and skulls over 1000m almost every time I compete. Our sessions together, although hard work are also fun. He has grown my self-belief, confidence, resilence and determination to reach my goals!

Neelo Sejane 14 years old (SA champs U14 gold medalist 2018)

The questions every responsible parent has when it comes to the physical conditioning of their kids include:

  • What should my child be doing at his/her age?
  • Is my child doing too much-will it lead to injury or problems with their physical development?
  • At what age is it safe to lift weights?
  • Should my child be specializing in a sport or engaging in so many activities?
  • What is the age to start specializing?


These are very important questions around which there is a great deal of misinformation. The sports coach tells you one thing, your GP tells you something completely different and the talk amongst parents around the field of play can scare you to death and make your head spin!

At GFIT, we are guided by the science and get our information and ongoing education from world leaders in the field of strength and conditioning of young athletes like the NSCA (National Strength and Conditioning Association) and the IYCA (International Youth Conditioning Association). In addition we are backed by 20 years of experience and some amazing results and youth transformation stories we have felt privileged to be a part of.

So what can you expect?

  • Firstly, your child is an athlete! We believe that all children have an innate athletic ability that just needs to be fostered, so we refer to all children and adolescence as young athletes.
  • Whether your child has had little exposure to physical activity and has low muscle tone and or other physical developmental delays or he/she is an active child and excels in physical activities and sport, our primary goal is to develop a love for physical activity and confidence in your child’s abilities.
  • There are 4 developmental stages that we identify 1. Movement foundations (2 to 5), 2. Guided discovery, (6 to9), learning exploration (10 to 13) and Training with application (14+). Each stage of development has different implications for exercise/activity selection and the appropriate rate of progression.
  • In addition, the level that your child is currently at, their foundation of exercise experience, formal training age, confidence/competence and the like will dictate the level at which their programmes are set and the appropriate rate of progression.
  • We prefer to work with children from the age of 6 upwards and over the years we have seen the best results with one-on-one or small group training sessions of up to 3. We like to personalize the experience as much as possible.
  • Training takes place from our gym facility in Norwood and sessions are typically 30 to 40 minutes. Parents are welcome to sit in on sessions, in fact, we encourage it as it gives you the opportunity to learn certain activities that can be done at home.
  • We recommend between 2 and 3 sessions per week for optimal improvements (together with home-work – don’t worry its fun!)
  • All children and adolescence are welcome irrespective of their abilities. Whether your child needs to improve muscle tone, lose weight, gain confidence in their athletic abilities or are looking to perform optimally for their sport, you have come to the right place.
  • All training is done in collaboration with the appropriate medical professionals when required.
  • The process begins with an assessment to determine movement patterns, abilities and strength.

Click here to book your assessment

High Performing Adults

I think it’s wonderful to be alive today! The number of opportunities to participate in social and competitive sports events is immense. From Park Runs to mountain bike weekend races and stage races, road races, trail running, orienteering, action soccer, cricket and netball, touch rugby and the list goes on, there is something for everyone! The only down side is that many of the events can place physical demands (sometimes extreme) on participants, and often, recreational athletes in particular are not properly prepared for the demands of their chosen sport. This may result in injury and or health complications.

At GFIT, we work with both recreational and elite athletes. So if you’re wanting to take part in that 4 day mountain bike stage race, make sure you’re properly prepared, you will enjoy the experience a lot more and with a significantly reduced risk. You will also likely achieve your personal best time for the more competitive recreational athletes. If you’re a pro wanting to improve your endurance, speed, power and agility, that’s what we’re trained to do!

Our services include:

  • Health assessments for events
  • Performance assessments, including, metabolic, strength, power, speed, agility and local muscular endurance testing. (some assessments take place off site within our partner network)
  • Periodised exercise programming and onsite training at GFIT gym
  • Performance nutrition programming and coaching.
    View testimonials at the end of this section

Book your assessment today!