Transform Your Body & Mindset to Match Your Career Success
High-achieving professionals are building bodies and developing unshakeable confidence that reflects their success in every area of life. Join 500+ ambitious men and women who've taken control of their health and created The Ultimate Upgrade.
Book Your Strategy Call
Meet Zack Southall
From professional rugby player to elite performance coach, my journey began with a career-ending knee injury at 16. What started as a devastating setback became my greatest catalyst. During two years of intensive rehabilitation, I discovered my true passion wasn't just playing at the highest level—it was helping others reach theirs.
After retiring from professional rugby at 21, I dedicated my life to translating elite sport principles into transformational coaching systems. Today, I compete in marathons, ultra-marathons, and functional fitness competitions while coaching ambitious professionals worldwide.
When I'm not coaching or competing, you'll find me with my dogs Dave and Arnold, or planning my next coffee shop visit. I'm passionate about helping others achieve their full potential, both physically and mentally. My unique approach combines cutting-edge training techniques with personalized lifestyle guidance to help my clients unlock their best selves.
5
Years Experience
Transforming bodies and mindsets
500+
Clients & Athletes Coached
High-achievers worldwide
The Struggles of High-Achieving Professionals
"I'm Too Busy to Prioritise My Health"
Your career demands everything, leaving fitness as an afterthought. You know you need to prioritise your health, but between meetings, deadlines, and family commitments, the gym keeps getting pushed to tomorrow.
"I've Tried Everything But Nothing Sticks"
Generic programmes don't work for your lifestyle. You've started and stopped countless times, frustrated by slow progress and plans that don't account for your demanding schedule and specific goals.
"My Body Doesn't Match My Success Level"
You excel professionally but feel disconnected from your physical self. You want a body and energy levels that reflect your achievements and give you unshakeable confidence in every room you enter.
Sound familiar? You're not alone. These are the exact challenges our clients faced before finding The Ultimate Upgrade system.
The Ultimate Upgrade: Your 3-Phase Transformation
Phase 1: Reset (30 Days)
Stabilise habits, eliminate what's holding you back, and drop 2-4kg while building bulletproof foundations for massive results ahead.
  • Habit stabilisation & quick wins
  • Complete nutrition audit
  • Custom training programme
  • Weekly performance reviews
Phase 2: Transform (Months 2-6)
Push hard for big visual changes. Progressive training intensifies as you fall in love with the gym and see dramatic fat loss paired with lean muscle growth.
  • Drop 5-20+ kg while building muscle
  • Advanced nutrition strategies
  • Progressively challenging training
  • Mindset coaching
Phase 3: Excel (Month 6+)
Explore your true capabilities through challenges like photoshoots, marathons, or competitions. Build resilience that keeps you in incredible shape for life.
  • Choose your challenge (marathon, photoshoot)
  • Build unmatched resilience
  • Maintain incredible shape long-term
  • Become an inspiration to others
Real People, Real Results
"Told I'd never achieve the body I wanted, I spent years putting others first. Through Zack's programme, I didn't just transform my body—I built unshakeable self-belief and energy that changed everything."
Chandini Shah - Proved Everyone Wrong - Including Myself
"With flexible home workouts and a plan built for my chaotic schedule, I got stronger and more focused without sacrificing family time. The expert coaching made all the difference."
Sanjeev Dhillon - Reclaimed My Health as a Busy VP & New Dad
"I didn't just want to be smaller—I wanted to feel strong and sexy. Despite chronic back pain, I'm now lifting heavy, doing push-ups and pull-ups, and building serious muscle."
Constance Field - From Gym Fear to Lifting Heavy
"Three years later, I'm 20kg down, completed three photoshoots, and built habits that inspired my entire family. This transformation proved I can conquer any challenge."
Hari Chandegra - 20kg Down, Best Shape of My Life
Why Team ZSF Is Different
Elite-Proven Methods
Our methodology translates principles from elite sport into practical systems for ambitious professionals. You get world-class strategies adapted for real-world results that fit your demanding lifestyle.
3:1 Coaching Ratio
Work directly with Zack, Rob (Head of Performance), and Gary (Head of Health & Medical). We become part of your inner circle, not just another programme you follow. Personalised attention ensures breakthrough results.
Done-For-You Systems
Custom training plans, personalised nutrition strategies, and lifestyle optimisation frameworks delivered through our mobile app. Just follow the plan and get results—zero thinking required.
Community of Winners
Join our thriving Team ZSF community of high-achievers walking the same path. Support, accountability, and inspiration from people who understand your ambition and drive you to achieve more.
Long-Term Partnership
This isn't a quick fix—it's a complete lifestyle upgrade. Our clients typically stay for years because they love the results and the community we've built together. We're invested in your long-term success.
Proven Results
With over 500 successful transformations, our methodology has been battle-tested across diverse lifestyles and challenges. We've refined our approach to guarantee exceptional outcomes for busy professionals.
Your Complete Transformation Package
Custom Training Programmes
Personalised workout plans delivered through our mobile app, designed specifically for your goals, schedule, and fitness level.
Personalised Nutrition Strategy
Complete nutrition audit, meal planning, and ongoing optimisation based on your lifestyle and preferences.
3:1 Coaching Support
Direct access to Zack, Rob, and Gary through our coaching support channel, available 7 days per week.
Weekly Performance Reviews
In-depth feedback sessions to analyse progress, make adjustments, and plan your upcoming week for maximum results.
Problem-Solving Resource Library
Alcohol cheat sheets, restaurant eating guides, meal plans, recipe books, and lifestyle optimisation guides on demand.
Team ZSF Community Access
Join our thriving community of high-achievers for support, accountability, and inspiration throughout your journey.

Our Commitment to Your Success
Within your first 30 days, you'll drop 2-4kg and build foundational habits. By month 6, you'll have the body that matches your success level—lean, strong, and commanding respect in every room you enter. You'll develop unshakeable confidence that translates into peak performance across all areas of your life.
Ready to Build Your Ultimate Upgrade?
What Happens on Your Strategy Call
Current Assessment
We'll evaluate where you are now with your fitness, lifestyle, and goals
Vision Mapping
Clarify exactly what success looks like for you and your ideal transformation
Personalised Game Plan
Map out a preliminary roadmap tailored to your specific situation and objectives
Programme Deep Dive
Learn exactly how our three-phase system would work for your lifestyle and schedule
We only work with clients we know we can help achieve extraordinary results. This call ensures we understand your unique situation and can deliver the personalised, high-level coaching experience you deserve.