A vet and law school dropout, Dr Jesse Cai is not your average personal trainer. His work experiences with professional athletes from Australia state to world championship levels give him an unmatched skill set to help you achieve your exercise goals.
Build functional strength and mobility with bodyweight training designed to make you stronger in everyday life.
Improve posture, flexibility, and core stability through mindful, low-impact movement.
Address chronic pain with evidence-based strategies that restore function and long-term relief.
Achieve sustainable results with tailored programs focused on strength, confidence, and overall health.
Evidence-based, exercise-led recovery
Focus on long-term results, not quick fixes
Personalized programs tailored to your lifestyle
Empowerment through education and coaching
At Square One Active Recovery, we believe in lasting change — not quick fixes. Our step-by-step process is designed to understand your needs, create a personalised plan, and equip you with the tools to take control of your own recovery and fitness journey.
STEP 1
Before starting your fitness journey,we will book a free coffee consultation. During this session, we will talk about your goals, past successes as well as how you would like us to support you. I will prescribe the best path forward for you to help you help yourself achieve what you want.
STEP 2
Before you can start with personally training, we will perform three analyses to establish your current state of health and fitness. During this session, you will receive a biomechanical assessment, functional movement testing, as well as a body composition analyses. During this session, you will receive information about you
STEP 3
During a one-to-one exercise session, you will work closely with our personal trainer or chiropractor. You will receive individualised attention and guidance. Your trainer will guide you through various exercises, incorporating a mix of cardiovascular activities, strength training, and flexibility exercises tailored to your goals and fitness level. You will receive coaching on your form, technique, and intensity to ensure safety and effectiveness. Throughout the session, you can expect feedback, motivation, and modifications as needed.
STEP 4
As part of your programme, our trainer will assess your current eating habits, dietary preferences, and health goals. We will analyse your nutritional needs and consider factors such as age, weight, activity level, and any specific dietary requirements or restrictions. Based on this information, you will receive a nutrition plan tailored to your needs and goals. You will receive guidance on portion control, balanced meal planning, and making healthy food choices. This can include practical tips for grocery shopping, meal prepping, and overcoming challenges related to nutrition.
STEP 5
Solution-focused coaching aims to identify your strengths and resources, match them to your goals, and find working solutions for you. Your coach will facilitate self-reflection and exploration of possibilities. Together, we co-create action steps and strategies that the you can implement to move towards your desired outcome. Solution-focused coaching emphasises the client’s inherent strengths, fosters self-discovery, and promotes actionable steps to achieve their desired results.
STEP 6
Your personal trainer will serve as a trusted companion, supporting and motivating you on your journey towards your goals. By sharing your goals, aspirations, and progress with them, you’ll gain a heightened sense of responsibility and commitment. When faced with challenges or moments of self-doubt, your trainer can offer support, remind you of your capabilities, and help you maintain focus on your goals. Their presence becomes an invaluable source of motivation, particularly during times when your own motivation may waver. Through regular check-ins, shared accountability, encouragement, and problem-solving, the buddy system empowers you to stay focused, overcome challenges, and achieve your desired outcomes.
STEP 7
Tracking your stats allows you to monitor your progress towards your goals. By keeping a record of your measurements, performance, and achievements, you can see how far you’ve come and stay motivated to keep pushing forward. Additionally, tracking your stats provides an objective assessment of your fitness level. It helps you evaluate your performance over time and identify areas that need improvement. Visualising your progress through tracking is also incredibly motivating. Seeing tangible evidence of your weight loss, strength gains, or improved body measurements reinforces your commitment and boosts self-esteem. It serves as a reminder of your hard work and inspires confidence to continue on your fitness journey.
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Before starting your fitness journey,we will book a free coffee consultation. During this session, we will talk about your goals, past successes as well as how you would like us to support you. I will prescribe the best path forward for you to help you help yourself achieve what you want.
