Call Our Friendly Team Today
0415 371 587 or 07 3361 7967
What's the deal with portions?

Portion Control

Portion control is absolutely key to weight management, cardiovasculare heath and energy and is something that most people strugle with.  This is a really quick and easy guide to help you identify and control your portions for different foods.  Just 5 easy sizes to remember.


What’s the Deal with Portions? (YouTube Video)

Recommended resource : Foodwise website and social media channels for an ethical approach to food wastage in Australia and the Do Something Campaign YouTube Channel that suggests what you can do about as an individual.

Carbohydrates. Our nutritional powerhouse!

Carbohydrates are an essential part of a balanced diet and power our body to think and move. They are the only source of energy our brain and muscles use to function, which is why an average diet should consist of about 50% carbohydrates.  They are a nutritional powerhouse and are central to our human physiology.

Some of the best sources of carbohydrates are fruits and vegies and wholegrains.  Choose high fibre, low GI carbohydrates meals like the one below. 

Teresa Cutter's Low Carb Spaghetti Bolognese


Teresa Cutter and her Healthy Chef website is a great resource for healthy cooking and recipe ideas.  Nutritional information is available for each recipe and vegetarian and gluten- free options are also included.  

Bookmark this site and visit often – you won’t be disappointed.


What is the 'Core'?

The pelvic floor is the hidden group of muscles that form the base of the ‘core’ which provides support and stability for the spine. It also has an important function in supporting the pelvic organs. A strong pelvic floor and core is essential. 

Try these three simple exercises to strengthen your Pelvic Floor;
  1. Pelvic floor squeezes- Pull your tummy in as if you were trying to pull your skin away from your undies. You know, it's what we all do when we are walking along the beach in our swimsuit.
  2. Squeeze and holds- Squeeze in and hold while tilting your pelvis forward and back.
  3. Alternating heel taps - Lay on your back on the floor, bend both knees up to 90 degrees and lift your feet off the ground so your hips and knees both form a 90 degress bend.  Then squeeze on your tummy first then slowly lower one heel down to touch the floor and return to starting position.  Repeat with other leg.

For a strong and stable core, practice these exercises every day. You can also come along to our
Core and Balance classes on every Monday night 6pm - 6.30pm

Call or email today to try our classes for FREE for one week!
0415 371 587   This e-mail address is being protected from spambots. You need JavaScript enabled to view it

Bridge To Brisbane

The Sheer Transformation team had a blast completing the 2012 Bridge to Brisbane run.  Starting at the Sir Leo Hielscher Bridge and finishing at the RBA Showgrounds it was a fun challenge. Come and join us in training for next years run.


Web Trainer

Sick of missing appointments at the gym?
Want the freedom to workout from the privacy of your own home when it suits you?

Want the guidance, advice and support of a professional trainer without going to the gym?

Sheer Transformations Web Trainer is for you!

  • Lose weight, reduce body fat and tone muscles.
  • Improve your fitness and cardiovascular health.
  • Train from the privacy of your own home with no travel or transport hassles.
  • Exercise more effectively with maximum time efficiency to achieve rapid results.

Web Trainer is an online personal training membership specially designed to give you the personal support, motivation and accountability required to achieve your goals, without the need for a gym membership or exercise equipment.

Online Trainer offers specialized personal training programming based on your individual needs, wants and goals.It is an extremely effective, time efficient way to fast track your results with the full support of an experienced, fully qualified personal trainer.

What you get!

  • Pre-Activity Questionnaire
  • Goal Setting
  • Individualized training plan and weekly checklist.
  • Training reviews.
  • Nutrition and Supplement support
  • Online access to your trainer.


Membership Options


Call Our Friendly Team Today
0415 371 587 or 07 3361 7967

The Sheer Transformation Difference

Sheer Transformations is a safe space and a family of new friends working on
personal challenges and creating positive results in their life everyday through health,
fitness, education and personal growth.

With us, it’s not just fitness it’s personal!


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