Mark joined UP after suffering a spine compression at the T9 vertebrae, which severely held back his progress in the gym. Mark says his main motivation was to “find a reputable PT that could assist me in strengthening my back”.

After just 8 weeks at Ultimate Performance the results are amazing and through careful, tailored programming Mark was able to progress problem-free. At just 8 weeks into his transformation you can see the results so far are impressive!

What were your expectations going into the 8 weeks and what were your motivations?

May Client of the month - bicep curl

“After suffering a compression fracture to my back in August 2016 I managed to get back into the gym in early 2017 however my training reached a point where my injury was limiting progress.”

My main motivation was to find a reputable PT that could assist me in strengthening my back and core and build strength to overcome the injury.

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Can you tell me how you were feeling both physically and mentally before starting the 8 weeks?

“Before I started the program, I had just started exercising again after 6 months off and it was difficult to make progress and overcome my injury which was limiting what I could do in the gym.

My mental state was pretty typical of working in a high pressure job, managing stress and trying to balance a healthy lifestyle, work and a social life.”


What was your diet and lifestyle like before you started the 8 weeks?

“Working long hours and juggling health and fitness resulted in my diet consisting of eating out most of the week as well as binge drinking with friends over the weekend.

On a typical day I would struggle with early starts and rely on coffee to get me through the day.”

How did your diet and lifestyle change when you started the 8 weeks?

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“My diet consisted of clean eating, no alcohol, being more organised to cook dinner, make lunches and stop eating out which I thought at the time was going to be difficult.”

What effect did this have on your health, performance, lifestyle and energy inside and outside the gym?

A combination of diet, exercise and training also resulted in much less stress, having a clear mind and performing better at work.

“It was really impressive how quickly that the change in diet made me feel better, I was immediately much less reliant on coffee, had more energy in the morning and throughout the day and generally felt much better about life.

This was all whilst I was eating less than I usually would and I had more energy in the gym to push myself harder.”

How did you find the training and did it fit around your busy lifestyle?

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“This was always going to be my biggest challenge, juggling work and a healthy lifestyle and fitting in training.”

This is something we hear a lot at UP and Mark is proof that if you make the right sacrifices you can achieve great results, everyone is busy and leads a hectic lifestyle.. But for the results to begin the excuses have to stop.

“For me, I prefer to train at night and knew that I would need to leave the office at a reasonable time to fit training in and head home to cook meals and prepare lunches for the next day.

My goal therefore was instead of cutting back hours at work it was simply to change the times I started and finished.

I’m pretty fortunate that as long as I get the job done there isn’t any questions. I ended up starting work early and finishing early on training days so I could fit everything in – you have to make it a priority for the week.”

What were your results like after the 8 weeks?

“AMAZING – I’m so pleased with the results to date and it’s only been 8 weeks. At 4 weeks and 6 weeks I reset my training goals and I’m continuing to work towards them.”

“I’m so surprised, you could say shocked that I’ve been able to transform the way I have and I know I wouldn’t be where I am if it wasn’t for [my trainer] Russell.”

What were the most important things you learned during your 8 weeks and what really worked for you in helping you make your transformation?

“Firstly, that training at UP with a PT pushes you to your limit in a good way and you realise what is possible and how hard you can actually push yourself.”

“I’ve learnt so much about technique and how to maximise the benefits from training and which exercises to focus on.

I found that if you stick to the plan and listen to your trainer the program works.

Diet is actually more important than training and if you’re dedicated the results will come.”

How has doing this transformation changed you and do you think it will benefit you going forward?

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“My physical strength and mental state of mind is the best it has ever been, I’m far more relaxed, less stressed, clear headed, and generally have a more positive outlook on life.”

“The transformation is a lifestyle change for me which I will continue into the future to achieve my goals.”

Would you recommend UP and why?

“I would highly recommend UP for those that want to make a change and achieve incredible results however you need to listen and do exactly what the experts tell you to do.”

“If you commit to the program it’s just a matter of time to achieve the results. I couldn’t have achieved what I have achieved if it wasn’t for UP.”


  • We show you the best, we don't show you the worst.
  • We show you people who follow the plans, not those who are all talk.
  • We show you those who inspire even us with their commitment to their results.
  • You cannot get results exactly like these. You are unique and that means you can only get your own best possible results.
  • Your results are a function of time spent following the plan; your genetic response to the right exercise and diet program; how hard you train; how consistently you come to the gym; how disciplined you are with your diet; & your starting point.
  • Oftentimes the lower your starting point (poor fitness, terrible body composition) the better your results.
  • We cannot do the work for you and the results you see here are a testament to the work ethic of our clients.
  • Our reputation is that we are the best trainers in the world for helping you to unlock your potential, & we can lead you to the door, give you the key, even turn the handle and push the door open, but we cannot walk through it for you.
    In the end the result is down to you.

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