WELCOME TO CONTRAST FITNESS, AND SOME OF THE STATISTICS THAT MOTIVATE US.

Our mission at Contrast Fitness is to be a leader in the prevention of lifestyle diseases. Specifically, our foundation in research allows us to provide evidence-based solutions to individual health goals. We educate our clients, and empower them with the skills and knowledge required to make long-term, positive changes to their health.

If you are one of the many Australians who need some guidance to achieve a healthy lifestyle, please book in a free 20-30min chat with us. We would love to help.

DO YOU NEED HELP?

Within the Australian adult population:

  • 63% are considered overweight or obese. 1

  • 56% participate in low to sedentary levels of physical activity, and spend an average of 39 hours per week sitting or lying down (not including sleep!) 2

WHY BE ACTIVE?

If you live a more sedentary lifestyle you also have a:

  • 112% increase in the risk of diabetes. 3

  • 147% increase in the risk of cardiovascular disease. 3

  • 25% increase in risk of depression. 4

SAM HIGHAM 

PERSONAL TRAINER AND EDUCATOR

EDUCATION

  • PhD Candidate

  • Honours in Sport and Exercise Science

  • Accredited Exercise Scientist

  • Certificate III and IV in Fitness

  • Research publications:

    • Allen, N. G., Higham, S. M., Mendham, A. E., Kastelein, T. E., Larsen, P. S., & Duffield, R. (2017). The effect of high-intensity aerobic interval training on markers of systemic inflammation in sedentary populations. European Journal of Applied Physiology, 117(6), 1249-1256.

    • Allen, N. G., Higham, S. M., & Duffield, R. (2019). Recovery Strategies to Optimise Adaptations to Concurrent Aerobic and Strength Training. Concurrent Aerobic and Strength Training (pp. 213-227): Springer.

EXPERIENCE

  • Founder of Contrast Fitness

  • Over 7 years as a personal and group trainer

  • Over 2 years as tertiary level Exercise Physiology teacher

  • Over 2 years as an AFL and Touch Football coach

SPORTS

Rock climbing, surfing & touch football.​

TRAVEL

Kyrgyzstan, Indonesia, Central America, Cambodia, The Philippines, Austria, England, and NZ.

PASTIMES

Playing guitar, trying to learn Spanish, sundowners with mates.

BEST & WORST FOOD

Hot chips, drenched in vinegar and chicken salt! The worst? Anchovies…

  1. Statistics, A.B.o., National Health Survey: First Results, 2014-15. 2015, Canberra.

  2. Statistics, A.B.o., AUSTRALIAN IDLE: PHYSICAL ACTIVITY AND SEDENTARY BEHAVIOUR OF ADULT AUSTRALIANS. 2013: Canberra.

  3. Wilmot, E.G., et al., Sedentary time in adults and the association with diabetes, cardiovascular disease and death: systematic review and meta-analysis. Diabetologia, 2012. 55: p. 2895-2905.

  4. Zhai, L., Y. Zhang, and D. Zhang, Sedentary behaviour and the risk of depression: a meta-analysis. Br J Sports Med, 2015. 49(11): p. 705-709.