Unit 9 Longboat Corner

31 Longboat Rd
Sun Valley Cape Town



Tel: 082 554 2674



Tel: 079 494 4988



079 814 5650




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Personal Training

Mon-Fri 5:30am-6:30pm

Or by appointment



Sun Valley



Fish Hoek


Glen Cairn



Conrad Birch


Conrad joins the 3S Crew all the way from Mpumalanga. Besides lifting weights and helping clients reach their health and fitness goals, Conrad is a trained Jazz Musician, Actor and overall nice guy. Whether it's strength training for men or women, weight loss or helping your children reach their athletic potential, Conrad's your man! As with all our Trainers, time slots fill up fast! So get hold of him soon so that you can get the times you want!

Raasay Waters

Raasay is a qualified Exercise Therapist (BSc Hons) in her own words this is what she does:

I help people with any type of muscle related issues, I use of combination of sports massage, stretches, strength exercises and taping techniques to guide your muscles back to a healthy normal state.

I offer treatments that work to strengthen weakened muscles, increased flexibility, also improved cardiovascular and respiratory function, while also striving to find and treat the root cause of the problem.

I help many endurance sports people with their strength training especially core stability and Glute strengthening to help them improve their strength, performance and to prevent injury.

Neil Zietsman


Neil has a Bachelors Degree in Administration (UNISA) and has decided to use this to focus on his passion of fitness and fitness training. He is a qualified Strength and Conditioning Coach (CSCS NSCA). He obtained his Certificate 3 & 4 in Fitness as well as Master Trainer from the Australian Institute of Fitness. He has also studied through the CHEK Institute (Corrective High Performance Exercise Kinesiology) with a focus on elite level functional training.


His functional training approach has seen clients losing weight, gaining strength, improving mobility and increasing their confidence in general - helping people perform every day tasks with ease, whether it be to carry heavy groceries to the car or win a national title. 


Neil uses his training to help his other true passion, surfing. He captained the 2018 Western Province Surfing Team for both the Open division as well as well as Masters. He recently won his division in the South Africa Surfing Championships and is the 2018 South African Masters Champion. He has surfed in 20ft waves in and around Cape Towns notorious big wave breaks, namely Dungeons and Sunset. He has also worked with Springbok Surfers, Tri-Athletes and World Champion downhill skateboarders. He enjoys playing guitar, photography, trail running and swimming.