Deborah Foley

A couple of years ago I was paddling dragon boats and going to yoga. Then I suffered a shoulder injury. I could no longer paddle or even bear enough weight to do some of my yoga positions. I tried a lot of things, and they helped somewhat. However, I could not get any strength back, as every time I tried something I felt I was doing more damage.

So I enquired at my gym, this was my request: Someone well qualified and experienced in injury recovery and a preference for a female. I was given Tracy’s phone number and began sessions.

Now I paddle, do yoga and Latin dancing. Thanks to Tracey and her knowledge and expert guidance in a personalised training program.

I have learnt about using muscles I hadn’t been aware of before and how to use my body to avoid injury. My posture is far better which also helps avoid injury. And now if my mum were to say stand up straight, I would know how to do it.

So thanks Tracy, I would have been a wreck without you!

- Deborah Foley

Cheryl was Interview for the local Focus magazine and had this to say about her training and experience under Tracy’s guidance.

Hi Cheryl;
What was your reason to seek Specialist Coaching with Tracy?

Mainly concern about a niggly shoulder and fear of it becoming a worsening and/or long-term problem. I was aware that there were other things that needed targeting, such as posture, flexibility and strength. Also, there were specific exercises that were particularly difficult for me, especially pushups, and I wanted to work on those.

How did you come to find Tracy and how long have you shared this collaborative training journey?

Tracy came highly recommended by friends who had achieved good results from Tracy’s personal training; it made a lot of sense to go with someone “tried and trusted.” That was about 2 and a half years ago.


How did your training begin? Was it a typical cookie-cutter program or was it truly personalised to your needs?


There was an initial consultation, that included a comprehensive assessment of my fitness, range of movement, etc, as well as of my particular concerns and goals. All of these are monitored regularly and it’s nice to see improvements in the numbers as well as feeling that things are working better.

Did Tracy supply additional care, support or work for you when younger not together?

Tracy touched base after each session to check on how I pulled up. She encourages communication at all times and has been quick to provide comprehensive responses to questions. Tracy also suggested assistive therapies when needed – physiotherapy, dry needling and remedial massage with the team at Mid North Coast Physiotherapy, who have a base at the gym. I feel that these have been helpful in loosening up lots of areas, allowing for better movement.

Do you have a chosen sport or is exercise a hobby?

It’s a bit of both. I love feeling fit and have always enjoyed regular exercise. I’ve come to enjoy the challenge of an intensive workout, whether it’s my personal training session with Tracy or as part of my chosen sport, which is dragon boating.

Did you have any special goals you felt could only be achieved with help and support?

To be able to continue to paddle pain-free and to build strength and improve technique to perform optimally in National levels of my sport.

Did you find that Tracy’s Specialist care and experience helped you achieve your goals?

I believe that I would probably have given up dragon boating some time ago with shoulder problems had I not sought help from Tracy. The niggly shoulder is no longer an issue; although I don’t particularly enjoy them, I can do push-ups if I have to; my strength has increased and my flexibility and posture have improved; I’m actually 1 cm taller than I was 2 and a half years ago!

Having a personal trainer works for me, as I’m confident that the exercises that Tracy programmes for me are suitable for my body and for what we are aiming to achieve. With one-on-one attention, I can be assured that I can perform the required exercises and use equipment safely and at my pace. Tracy is good at explaining why we’re doing a particular move, how different muscles work together, how the “move” should feel, which muscles should be working, which ones shouldn’t. At times I need cues and reminders and Tracy keeps at it until we find the ones that work. I like that I can ask questions to clarify moves as we go.

I’m often amazed at how many different ways that there are to target different areas of the body and I enjoy learning how to use various pieces of equipment. I didn’t even know what a kettlebell was before I met Tracy.

You have been training with Tracy for quite some time now. Is this because your goals have changed during this period together?

Achieving results is my motivation to keep up with personal training. While to begin with my main goal was sport-related, I feel that improved strength, flexibility, stability, balance and body awareness translate into everyday life and will stand me in good stead for the future, after all, I’m not getting any younger. It’s good to be “pushed” and Tracy seems to know just how hard to push. She’s always very encouraging and motivating.

What has achieving your goals meant to you, and how would you describe the level of health and fitness you have achieved?

I certainly feel fitter and stronger than I ever have and that’s very satisfying. While previously I had considered myself to be reasonably fit, I realise now that I was getting plenty of cardio exercise, but not much in the way of strength training.

Do you feel others in your chosen sport can benefit from the services of a Coach like Tracy, & if so why?

Based on my own experience, I would think that a sportsperson who is seeking to improve performance could benefit from the expertise of a personal Coach. It’s very enlightening having a critical eye analyse your movements and tell you that a part of your body is doing something different than what you think it’s doing.

Is there anything you would like to add or perhaps a message you would like to give to readers at home?

I would encourage anyone who is thinking about engaging a personal trainer to give it a go. Ask around among friends and acquaintances for their recommendations.

- Cheryl Hughes

Cheryl Hughes
Alyce. D

12 Week milestone results:

  • Weight loss of 28 kg
  • BUT in the important transformation measures, she dropped 20% body fat 🔥which is 42.8 kg of fat and she put on 14 kg of muscle! I had to double check the figures, but yep, they are right!
  • On top of that, she decreased her neck size by 7 cm, shoulders by 17.5 cm, chest size by 13.5 cm, arm size by 4 cm, waistline by 19.5 cm, hips lost 12 cm, the thigh is down by 3 cm and calf by 1.5 cm.

This is so amazingly awesome! Well done! The smile says it all.I’m excited to see where she will go over the next 12 weeks!
I’m excited to see where she will go over the next 12 weeks!
It’s about creating health!
Being able to take transformation journey’s with amazing people is what makes it all worthwhile! Changing lives and seeing smiles

- Alyce. D

I’m a 54-year-old athlete and over the years have had my fair share of injuries and strains.  Tracy’s knowledge, skill and patience have always provided the guidance my body and mind have needed as scaffolding to bring me back to my “game”.

Tracy’s extensive knowledge base with regard to both sport and fitness physiology and psychology and her intuitive capacity to motivate makes her an excellent fitness and wellbeing guide for clients of all ages.

Tracy brings her sense of fun and enjoyment to all facets of her health/fitness and training work.  This and her extensive knowledge ensures both enjoyment and success for all her clients – young, old, able-bodied, special needs and just ordinary in the middle folks like me.  Seriously if you are looking for results in a considered structured manner, Tracy Welsh from Beyond Limits carries my highest recommendation.

- Joanne Magill

Joanne Magill
Dane Magill

Adaptable is the main character strength required when working with an adolescent with Classical Autism.

My son Dane loves to be active in the water, surfing, paddling, swimming or just floating around.  A highlight of Dane’s year is going surfing in Hawaii, 10 days of wave catching which he needs to be physically prepared for.

Tracy proves time and time again, her knowledge base re-body mechanics and functionality is so broad yet precise to tailor sessions to suit Dane’s needs. No matter what Tracy plans for a session, she is able to capture Dane’s mood and attention span so Dane is prepared for any challenge that she shares with him. Should Dane have a different agenda, Tracy with such insight and personal experience into the world of Autism then provides care and adapted work, so they both can continue to a mutually beneficial outcome.

Dane and Tracy have big plans for the future especially around some paddling events and with Tracy at the helm of Dane’s fitness and physical wellbeing  … nothing can stop them.


- Dane Magill

Over the years, I have sustained a number of injuries whilst playing a variety sport (as I’m sure everybody has). It didn’t bother me all too much because I’d heal quickly and get straight back into it. However over time, my injuries seemed to take longer to heal, and more worryingly, the aches and pains that accompanied them would linger well after I had thought I had recovered. Tracy, being my knowledgeable Specialist Coach, seemed to be the ideal person to talk to seeing as she was already aware of my history.

My main issues ranged from

  • right shoulder ache and stiffness (probably resulting during my rugby and rock climbing days)
  • Shin splints (especially when running or skipping)
  • Lower and upper back pain (experienced particularly after my squash matches, but seemed to hang around for a few days following.
  • Persistent pain in the right big toe after playing challenging multisport games.
  • Sore Knees (probably also relating to too much indoor sport like squash and multisport

One issue was compounded by the next which was in turn compounded by the one after that (and so on). I started to lose my edge and found I wasn’t as effective during training (or the matches) as I needed to be. I was effectively easing off on my game in order to compensate for the aches and pains. My fire was diminishing.

After a lengthy discussion with Tracy, a plan was devised. Although Tracy had already gained my trust through her consistent dedication to her work and her accomplishments in her field, I was still very hesitant. The list of problems that required attention was daunting! I wasn’t even sure how long this treatment plan was going to last. But in the end, I resolved to suck it up and with a nudge from my coach, I found the impetus to push forward.

I took up an extra exercise: Aqua Zumba. This was considerably less jarring on my joints compared to the indoor sports I played and it gave me a similar metabolic workout. Truthfully, I didn’t think it would, but it certainly did.
Tracy also has a strong network of health professionals we could tap into. Tracy, her exercise program, coupled with her extensive knowledge about what each professional could and could not do for me, went on and served as my nexus on my road to recovery and was integral to my rehab.

My right shoulder, big toe and back were seen to by the physiotherapists Tracy referred me to.
My lower back pain, knee problems and shin splints were sorted out also by a physiotherapist after Tracy picked up instantly through observation and movement tests, that I required a gait scan and promptly, yet again, a detailed referral from Tracy was the catalyst to finding a solution. I now wear orthotics whilst performing any physically intensive activity (like multisport and squash).

All this augmented the correction training and stretching given to me by Tracy to strengthen my weakened areas and restore my correct movement patterns. Along with slight alterations to how I ran and jumped, I was able to satisfy my competitive nature again within a couple of weeks!

Now that I am better informed about my body’s abilities. Whenever I feel one of these issues resurfacing again, I know exactly what exercises and stretches to perform in order to mitigate and prevent further injuries or damage.

I reached the conclusion that paying the premium for the knowledgeable, passionate and overall excellent Coach that Tracy is, was insignificant to the benefits and education gained from training with her. It is to date, one of the best investments I have made!

- Preshodin Thaver

Preshodin Thaver
Erica & Ivan B

Hey Team

You have really taught us so much since we first walked into the gym and had our first training session with you. For me, I no longer have a scales obsession. I know that I can use weights and not get bulky, and strength training is awesome! I now know what macros are and that I don’t need to be eating 1200 calories a day to achieve results. I know what I should eat ( although I falter sometimes). You always knew when to push me and believed I could do things even though I did not (like the 100kg deadlift or man push-ups!). I never would have stepped foot into the big gym if you had not given me the tools or confidence to do so.

I had never heard of deadlifts or farmers walks, and you have given me a way to train that I did not even know existed or that I would ever be able to do! We have really appreciated all the advice you have given us and always taking the time to answer our questions. Thank you for being such awesome Coaches.

- Erica & Ivan B

12-week milestone results are in and I have…

  • lost 8.2kg
  • Dropped 8.7% body fat (which is 13 kg of fat)
  • Put on 5.1kg of muscle
  • Decreased my neck size by 3 cm, shoulders by 9 cm, chest size by 5.5 cm, arm size by 4 cm, waistline by 13cm, thigh size by 9 cm, calf by 2.5 cm and 0.5 cm from my waist.

Thank you Team, for being so supportive and committed to helping me get my health and life back on track. I’m very excited to see what not only the next 12 weeks brings

- Larissa – Warrior Program

Larissa – Warrior Program
Erin Cloute

I’ve had the pleasure of having Vaughan as my Personal Trainer for over a year and a half. The term ‘life coach’ may sound broad, but Vaughan has managed to conduct positive change in nearly every aspect of my life. As my personal trainer for 18 months, he has not only doubled my strength, he has changed my attitude to training, improved my form, increased my speed but more importantly, he has got me enjoying my training and sports again. I have been guided through a large life change including landing a new job and making a move to a new city. I was helped to see the bigger picture by knowing where I want to go and planning how I can get there. I could not speak more highly of anyone or thank him enough for what he has done for me by helping me create and maintain an enjoyable lifestyle and a positive mental state.

- Erin Cloute

I have been doing Pilates with Louise for a year now. Louise is excellent in demonstrating, and helping me to achieve the most out of each move. She keeps the class flowing and progressing by building on the moves. I would highly recommend doing a class with Louise.

- Kathryn McDermott

Kathryn McDermott
Jasmine Littler

I love Lou’s Pilates classes. Having done both Mat and Reformer classes, Lou is very particular with each class perfecting my form, spotting misalignment and maximising my body’s ability. I can highly recommend Lou to any anyone at any fitness level.

- Jasmine Littler

I have been doing Pilates on & off for the past 10 years Lou has quickly become my favourite instructor. Her passion shines through with her attention to detail as she carefully guides you into the correct position & explains what you should be feeling & how to activate those muscles. Thankyou Lou, for being a breath of fresh air & sharing your passion with us all!

- Kate Millar

Kate Millar
3 Everingham Place ​Coffs Harbour ​NSW 2450 Australia

02 6699 5000

02 6699 4000

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