TriForce Health

The TriForce Health promise is simple - ‘You will achieve and maintain your best health while you are a part of the TriForce community.’

We have defined good health based on the best science and data available today, and that relates to three numbers.

  • Your blood pressure (BP)

  • Your waist to hip ratio (WHR)

  • Your heart rate recovery (HRR)

TriForce Health could lead to an 80% reduction in new cases of heart disease, stroke and type 2 diabetes, and a 40% reduction in new cases of cancer. This process is evidence based and takes the facts of the public health report.

  • Do a Health Check Every 3 months & Know your numbers - BP, WHR, HRR

  • Get the 3 Good health numbers in the green & keep them there

  • Address the 4 most unhealthy behaviours

Know your numbers

You are in good health if your:

  • Blood pressure is between 90/60mmHg and 120/80mmHg

  • Waist to hip ratio is 0.9 or less for men and 0.85 or less for women

  • Heart rate recovery is 12bpm or better after a 60 second recovery

3 numbers that define good health

  • Blood Pressure

    (Blood Pressure Monitor required)
    Maintaining a healthy blood pressure is vital for overall health.

    Ideal range:
    90/60mmHg and 120/80mmHg.

    High Blood Pressure:
    (140/90mmHg or above)
    Often linked to unhealthy habits like smoking, excessive alcohol, poor diet, lack of exercise, or being overweight. If untreated, it can lead to serious issues such as heart disease, kidney damage, or vision problems.

    Low Blood Pressure:
    (below 90/60mmHg)
    Less common and may result from certain medications, dehydration, or conditions like heart failure.

    Monitoring and managing your blood pressure helps reduce long-term health risks.

  • Waist to Hip ratio

    (Tape Measure required)
    Waist-to-Hip Ratio (WHR)

    WHR is a simple way to assess abdominal obesity, which can signal increased risk of serious health conditions.

    Healthy WHR (WHO guidelines):

    Men: ≤ 0.90

    Women: ≤ 0.85

    How to Measure:

    Waist: Measure the narrowest part, about 1 inch above the belly button. Take 3 measurements and use the smallest.

    Hips: Measure the widest part around the buttocks and hips. Take 3 measurements and use the largest.

    Calculate WHR:
    Divide the waist measurement by the hip measurement.

    If the result is ≤ 0.90 (men) or ≤ 0.85 (women), the WHR is healthy.

    Higher ratios suggest increased risk of health issues.

  • Heart rate recovery

    (Heart rate monitor required)
    This test measures how well your heart recovers after intense exercise—an indicator of cardiovascular health. A recovery of 12+ beats per minute after 60 seconds is considered healthy.

    Exercise Protocol:

    For 6 minutes, perform 10–12 reps of a kettlebell movement (e.g. swings, thrusters, or burpee over kettlebell) every minute on the minute (EMOM).

    Aim to keep your heart rate at 80–89% of your max.

    Adjust reps as needed:

    If under 80%: increase reps

    If over 89%: decrease reps

    Rest for the remainder of each minute.

    After 6 minutes, stop and record your heart rate. Then check how much it drops after 60 seconds of rest.

Learn how to complete the assessments

4 Most unhealthy behaviours

  • Physical Inactivity

  • Alcohol Misuse

  • Smoking

  • Unhealthy Diet

    Our focus on changing these behaviours is because they account for 40% of all years lived with ill health and disability. Using TriForce exercise coaching as a catalyst for better lifestyle choices, the priority is to reduce physical inactivity.

    Of the 4 unhealthy behaviours, nothing comes close to the damage physical inactivity causes our health, or the positive impact increasing our physical activity level has on our quality of life.

    We start with increasing physical activity, and TriForce is a perfect way to make that change achievable and consistent.

What do you need to do to be healthy

  • Complete the 3 part health check every 3 months, or more frequently if you want to measure your lifestyle improvements more closely.

  • Use the free good health downloads offered by TriForce to make effortless changes to your lifestyle that will transform your health for the better.

  • Consistently achieve three or more activity sessions every week as a minimum. These can be any activity you like. They don’t have to be TriForce workouts, but the TriForce kettlebell workouts will be some of the most efficient activity sessions you can do to improve your health.

Talk to us about your results and what they mean. We can discuss what you’ve done over the last 2 months that’s worked well for you, or hasn’t worked. We can make a plan of what to do over the next two months to improve your results if needed, or maintain them while continuing to enjoy a healthier life.