ABOUT
STRONGER EVERY DAY.
SMARTER EVERY STEP.
We're more than a gym. We're a community of driven individuals chasing progress. Our mission is simple, make high-level training and recovery accessible to everyone.
PHILOSOPHY
TRAIN HARD. PLUNGE DEEP. GROW DAILY.
Stronger Every Day, Smarter Every Step.
At S&C Recovery Lab, we blend science-backed strength & conditioning with smart recovery strategies to help you train harder and recover faster. This space was built to elevate your performance and wellbeing – no matter your starting point.
We’re more than a gym. We’re a community of driven individuals chasing progress. Our mission? To make high-level training and recovery accessible to everyone.
DICIPLINE
We train with intention. Every set, every breath.
RECOVERY
Sauna, ice and rest as serious as the lift itself.
LONGEVITY
Built to perform for a lifetime, not just a season.
COMMUNITY
Driven people. Higher standards. Shared progress.
EQUIPMENT
THE TOOLS TO PERFORM
01 Sauna and ice bath
02 Power racks and squat stands
03 Dumbbells (1–40kg)
04 Barbells & bumper plates
05 Kettlebells (light to heavy)
06 Trap bar and safety bar
07 GHD, reverse hyper, cable machine, lat pulldown
08 Air bikes
09 Medicine balls
10 Plyo boxes
11 Foam rollers & trigger balls
12 Yoga mats
13 Resistance bands
THE TEAM
COACHES WHO TRAIN. PRACTITIONERS WHO CARE.
A small, deliberate team of strength coaches and recovery specialists chosen for craft, not credentials alone.
TONU
FOUNDER & HEAD COACH AT S&C RECOVERY LAB
Tonu is a highly experienced strength and conditioning coach with over a decade of hands-on expertise in preparing athletes for peak performance. With a background as a professional footballer and an active Jiu-Jitsu competitor, he understands first hand the demands of elite sport and the critical role that strength, mobility, and recovery play in long-term success.
For six years, Tonu was a performance coach on the ATP Tennis Tour, working closely with elite athletes across all Grand Slam tournaments and ATP 1000, 500, and 250 events. His impact extends beyond tennis, having coached top-level swimmers to the Commonwealth Games and Olympic stages.
At S&C Recovery Lab, Tonu brings this high-performance mindset to a broader community, guiding both professional athletes and everyday individuals. His approach blends evidence-based strength training, mobility work, and recovery strategies to build resilient, high-performing bodies.
Whether you're chasing a podium finish or simply want to move and feel better, Tonu is committed to helping you train smarter, recover better, and unlock your full potential injury-free.
MARCIO LEMOS
CO-FOUNDER OF S&C RECOVERY LAB
Professor Marcio Lemos began his martial arts journey at the age of 15 through Capoeira in his hometown of Porto Alegre, Brazil. Not long after, he discovered Brazilian Jiu-Jitsu and found a lifelong passion that would shape his career and philosophy. Over the years, Marcio has had the privilege of training under legendary figures such as Marcelo Rezende, Marcio Feitosa, Flavio Almeida, Roberto Tussa, and Master Carlos Gracie Jr.
In 2004, Marcio moved to New Zealand, where he lived and taught Jiu-Jitsu in Queenstown before settling in Sydney in 2006. It was there that he became a dedicated student of Professor Marcelo Rezende and a proud member of the Gracie Barra family.
In 2010, he turned his dream into reality by founding Gracie Barra Hornsby, followed by Gracie Barra Pymble. His mission has always been to build strong, respectful communities through Jiu-Jitsu places where students grow not just as athletes, but as individuals.
As Co-Founder of S&C Recovery Lab, Marcio brings his deep knowledge of human movement, injury prevention, and martial arts performance to a wider audience. With a focus on rehabilitation, recovery, and smart training, he helps athletes from beginners to black belts move better, heal stronger, and perform at their best.
BEGIN
TRAIN HARDER. RECOVER SMARTER.
Step into the Lab for a free 1-day trial. Strength floor, sauna and ice bath included.