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Western Sydney Strength & Conditioning

Movement for Better Health …

entry-imageThe best thing we can do for our body is to keep it moving. We are accustomed to sit and ‘do stuff’ for most of our waking hours… tapping the keyboard, battling the traffic, eating our meals …. And as any physiologist will explain – it is not what we are built for.

So lets do what we are designed for … lets move … and at WSSC we will work with you to get you moving to help you achieve what you wish to do for your better health.

Our S.A.F.E training methodology means that our coaching is built around safety, affordability, functionality and enjoyment … what exercise was meant to be.

Contact us to find out more about how we can work with you …


Group Sessions Timetable - Spring 2017

Spring is upon us .... it is the tradional time to break out of hibernation (or our winter sport commitments!! )  and get moving!! 

And an effective way to get our bodies active again, is in the group environment. Our group session are designed for all levels of fitness, age and exercise history. It is the ideal way to kick start our mind and body for a healthy and active last quarter of 2017!!

Our timetable for group sessions from September 1st is below. All sessions are at Third Settlement Reserve, Edison Parade, Winston Hills (with the exception of Saturday morning - Annie Prior Reserve, Glenhaven.). 

MONDAY:  5:00 pm and 6:30 pm!
TUESDAY: Sunrise Session at 6:00 AM (in the hall if it is too cold or dark on the grass)
WEDNESDAY: 6:30 pm
THURSDAY: Sunrise Session at 6:00 AM (in the hall if it is too cold or dark on the grass)
SATURDAY: 7:30 AM (at Annie Prior Reserve, Mills Rd, Glenhaven).

If you need any further information please contact James on 0434 086 047,  through the 'Contact Us' tab on this website or via Facebook. 

Keep well and happy. J

Categories: Fitness Chat


Boys Boost Camp - Commencing Friday 17th March

This is a new Outdoor Group Fitness session, specifically focused on boosting the wellbeing of young men/boys aged between 8 – 12 years.

This age group has differing demands due to their stages of development, their need to ‘use’ energy and, generally speaking, their desire for movement!!        
The peer group sessions are a fun, ‘non-threatening’ environment to give young ones the opportunity to learn that exercising is not only good for their mind and body but fun too!

Typical exercises in the session will include work with equipment such as rope, tyres, resistance bands etc. It will include some running, jumping, carrying (safe loads only as per Fitness Australia guidelines for juniors), games, crawling etc,..

The Group Sessions will be at Gooden Drive netball courts, Gooden Drive, Winston Hills and a Friday afternoon, commencing at 4:00 pm. We will be completed by 5:00pm. We will kick off the sessions on Friday 17th March!!  $10/child.

For more information please do not hesitate to contact James on 0434 086 047, via Facebook or email at This email address is being protected from spambots. You need JavaScript enabled to view it.

Let's get active !!! 

Categories: Fitness Chat


Two Key Ingredients for Weight Loss Diets

Two important ingredients for your Daily Diet:

The New Year’s resolution diets are flooding the papers and the net. The new eating regimes are out and the celebrities are endorsing one or another, and we are all hearing from friends who are trying or considering a different way of sustenance! “Paleo”, “5:2 Fast”, “Sugar-Free”, and 1000 more eating plans cross our eyes, ears or tongues every day.

So what is WSSC’s advice or theory on this? Well, we are not qualified as a nutritionist or dietitian so, unlike many trainers or gyms, we are not going to get into the habit of prescribing a specific diet to our fitness friends. We must remember that we are all different in (literally) millions of ways all of the way down to our DNA  - so who are we to tell you what balance of nutrients to eat???

We prefer to keep things simple … and we try to encourage these two ingredients that our Mum’s taught (& continue to teach) us.

Common Sense:   We know what we should not eat & drink and;

Balance:  We need a variety of nutritional substances for  physiological & mental health.

We support these ingredients when trying to supplement an active lifestyle of exercise and movement with a sensible diet. We also know that these two key ingredients can be hard to find at certain times of our lives – e.g. at 11:00 pm at the Bar! But it is the key to good health … thinking about what we consume and not sticking to the one food group all of the time.

Some tricks to support this if both of these ingredients are not in front of us when most needed:

1.     Brush your teeth regularly. Nothing goes well with toothpaste – even beer! 
2.     Don’t buy anything from a Petrol Station apart from petrol.  
3.     Water, water, water…
4.     Count the times you open the pantry / fridge (for yourself!) in a day.
5.     Look above & below eye line in the Supermarket aisle – the most tempting (& least nutritionally valuable) stuff is literally right in front of you.
6.     Rename certain items in your house … Soft Drink = Sugar Drink, Chips = Deep Fried Oily Potatoes, Coco-Pops = Cheap Chocolate. Might make them less attractive to all involved.
Let’s not over-complicate this eating & fat loss thing it always comes down to the simple equation:

Energy In v Energy Out. If Ins > Outs we will are likely to store fat and ‘put on weight’. And remember to keep moving for your better health

Categories: Fitness Chat

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