Introduction: In recent years, the discussion around mental health has gained significant traction, shedding light on the importance of holistic approaches to treatment. Among the various interventions studied, exercise has…
It is the week before Christmas, and I am off to the shops. Despite the crowd I arrive to find a parking spot right out the front waiting for me.…
Unveiling the Ultimate Fitness Sanctuary: Small-Group Training Redefined In the bustling world of fitness, finding a gym that caters to your individuality can feel like discovering a hidden treasure. If…
Previously we explored the two feelings of courage and humility as necessary qualities to begin the task to break up with what is familiar. In breaking up with these unhealthy…
‘Breaking Up’ with what is familiar… Last time (See post - Allergic to Life) we began to explore the concept of breaking up with the familiar. When something is familiar,…
Physical Changes Health-Conscious 40-Somethings Should Be Aware Of Entering your 40s is a significant milestone in life, and it's a time when being health-conscious becomes increasingly important. While age is…
5 Common Health Mistakes Middle-Aged Adults Make As we reach middle age, maintaining good health becomes increasingly important. It's a time when our bodies start to show signs of wear…
Allergic to Life Why is it that it seems like so many people are allergic to modern life? One looks around and we are surrounded by physical, emotional and mental…
In our fast-paced lives, it's easy to lose sight of the long-term picture. We often prioritise the present moment, disregarding the importance of longevity. However, at Perform360, we believe that…
Rehab for runners with Hamstring Tendinopathy via strength training Kim Massy has been an active member at our Enoggera club for 1.5 years, training 3 times each week between small…
Recently, (actually since Perform 360's inception nearly 6 years ago) THIS TOPIC has been probably the most discussed topic among the P360 coaches. This energic, passionate, and brainstorming discussion during…
“If your depressed, you’re living in the past. If you’re anxious, you’re living in the future. If you’re at peace, you’re living in the present.” ~ Dhru Purohit I love…
SCIENTIFIC SUPPLEMENTATION IN FOCUS: CREATINE MONOHYDRATE What is cREATINE? Creatine is an organic and naturally occurring compound, located in the body’s skeletal muscle and brain. Creatine is primarily obtained through…
Consider mixed martial arts as a competitive sport. We have a blend of striking, wrestling, and grappling. Each relying on power, strength, and speed. All at a very high level…
Let’s talk about SQUATS. Squats are a pretty great full-body exercise. They train the strength and stability of your legs, glutes, back and core. If you look around the gym…
Manipulating programming for short to long term adaptations is both 'science' and 'art'. Before we decide the acute program variables we MUST complete a needs analysis that gives both the…
What is collagen? Collagen is the most abundant protein in the human body and is responsible for providing structure and strength to our connective tissues (tendons, ligaments, bones and cartilage)…
How is your attitude? Are you staying true to the mantra ‘If it’s meant to be, it’s up to me’? Just like having a positive ‘mindset’ can, a positive ‘attitude’…
Watch the video above on 3 amazing tips to perfecting your kettlebell swing. Or you can simply read the transcript below. Okay. So to set up the kettlebell swing, we're…
Below is a discussion I’ve had in relation to the ‘Long Term Athletic Development’ model that has been a work in progress over many years of research and implementations around…
Do you understand the method to the madness of your training? Have you thought about why are you doing the sessions? And not just because you have to or ‘it’s…
THE INEVITABLE DECLINE Sarcopenia is an inevitable age-related reduction in muscle mass and strength. After 30, you begin a steady 3-5% decline in muscle per decade, contributing to reduced strength…
When it comes to choosing products, we set our own ideals and criteria before we’ve even looked into the offers and details. Our boundaries are based on what we think…
For many of us starting a new fitness journey can be both exciting and daunting at the same time, excited to be moving in a positive direction but daunted about…
Adopting better position during any lift is only going to benefit you in many ways. Better and correct muscle recruitment, increase more strength, increase results and reducing the risk of…
Two steps forward, One step back, Two steps forward. I often say to clients, regression can be one of the best tools to progression. All too often we look at…
“The journey of a 1000 miles begins with a single step” - Lao Tzu A popular Chinese proverb that for many of us lights the spark to ignite long term…
Dr Google. Instagram Influencers. Facebook busy bodies. Pyramid Schemes leeches. The internet is a stream, no, an entire OCEAN of information available at our fingertips. And with greater advances in…
Large training capacity is a specific adaptation for the sport of endurance athletes. Ensuring that you can maintain the greatest work output over large time domains. So…..if we need to…
It’s time to be honest. It’s time to be real and it is ABSOLUTELY time to be C L E A R! Take the #COVIDCLEANOUT from your wardrobe to your…
SPOILER ALERT...it's strength training! WAIT!!! Before you potentially skip past this blog…DON’T!! Give me 3-4mins of your time while I dive in and de-bunk some common misconceptions around strength training…
What would it take to express ourselves authentically, willingly and freely? Expression without boundaries, filters and distractions. A friendly wave accompanied by an honest smile. An exciting conversation filled with…
Recently, Angie Clark (Perform Three Sixty's Sports Dietitian) wrote an article for Sports Dietitian Australia's (SDA) Re Fuel magazine. So we'd thought we'd share her wisdom amongst our community. Read…
An Individual Approach – Putting the I in Community To shed light on the current situation we have at hand, I’d like to draw inspiration from the concept of yin and…
If our people are our number one asset, their health and wellbeing should be our number one priority. Australians on average take 90 million sick days a year. At an…
What stance do you take? Are you ever unsure what the correct feet position is for different exercises? You're not alone. This article will help you identify the appropriate stance…
Welcome to part 2 of our "understanding Fitness Terminology/Jargon. If you haven't read part 1 yet. Then see link here. Let's get into it. CHAPTER TWO Every Minute On the…
So if the title of this blog grabbed your attention then you clearly want 1 thing! To increase your strength in the gym. This could be general strength, or specific…
(Transcript of video below) "Not once out of our four and a half years of existence here at Perform 360 have we ever offered a free training session or a…
With so many health and fitness terms and acronyms out there...we wanted to share some of the terms/jargons we use within our community and programs. Here's the first instalment. Chapter…
3 Simple Exercise You Can Do At Your Desk Are you worried about your posture leading to future shoulder problems? Maybe those niggles are really starting to interrupt your routine?…
I.T.B. The Iliotibial Band. This is the line of connective fibres that run down the outside of your thigh, from your hip to the knee. It is not a muscle,…
21 days without the internet…at the time of writing this. To say that going into this experience wasn’t met with a touch of apprehension would be In-accurate, although we knew…
It’s been a few months now, and you’re STILL dealing with some neck pain or back pain. Your Doctor has sent for some scans and the report comes back saying…
Do you get pain on top of the shoulder joint whenever you lift something? Maybe you’ve been told that your bursa is inflamed and is being squished by the bones…
As an athlete you may “know” the importance of putting in that extra work in the off-season, but you may still not be doing enough to make an impact on…
I often ask myself Is my attention being hijacked by seemingly harmless thumb scrolling on my phone? With an average of 3.50 hours per day in the last 7 days (26h…
Injury can be one of the most frustrating, debilitating and heart breaking things to occur in our lives. Whether it occurs during work, training, at home or anywhere in between.…
99% of people in the gym WON’T do this, BUT here is why you should! INTENT……INTENT….INTET!!!! You could also substitute this word for ‘Effort’. The means to execute something with…
At Perform 360 we create what we call the 'everyday athlete'. We define this term as having the ability to physically handle the demands of everyday life. Why is this…
I remember writing a post on my Instagram about how I wanted to meditate but made so many excuses as to why it wouldn’t happen such as.. “ I can’t…
Every hundred percent is made up of one percents. If we want to see maximal results out of our training routines it is crucial that we look to make up…
Been working hard in the gym, eating well but struggling to chase those small changes? Maybe you’re feeling lethargic throughout the day, 3pm rolls around and we’re just not energetic…
Does every training session need to be the hardest? You don’t have to make every session the hardest! Sometimes just rocking up and getting it done is all you need…
There is a pervasive idea that to be successful in any facet of life you need to be disciplined and lead a disciplined life. Would you agree? So let’s reveal…
3 Ways how to reduce the risk of injury and improve overall performance! As your training progresses it’s important to be aware of how your body is responding to the…
3 Ways To Achieve BACK SQUAT goals….FASTER!! Here’s why… Everyone’s goals are different, but with a goal we expect a specific result right? Whether that’s to increase strength, improve mobility, improve our…
BURNOUT. MELTDOWN. MENTAL SLUMP. Whatever you call it, we’ve all been there. Read on to find out our top 5 ways to help beat these symptoms. Long term exposure to…
As the title suggest…let’s discuss motivation. Some of you may have it. Most of you will not. So we're going to unpack how to increase a little bit more “motivation”…
Today we have P360's Exercise Physiologist Caitlyn Huth explain then 3 key connection points in the fee to improve your squat, called "The Tripod" Read below for the transcript or…
Today we would like to discuss the top three reasons why small group training is proving to be a superior way to exercise for enjoyment, intensity AND results. Reason 1…
Junior Athlete Easter Holiday Intensive Program Perform 360 is excited to be running a 2 week intensive program for new athletes over the Easter Holidays. Perform 360 has been working…
How long did it take you to make health a priority? We recently conducted a random survey with our members as we were VERY interested in the answer to one…
After completing the Stretch Therapy Workshop with Kit Laughlan in May, I thought I would share some insights from that weekend that I feel would be useful to everyone. I’d…
Just google barefoot training and you will be inundated with both pros and cons of minimalist shoes and the whys and why nots of going barefoot. If you want to…
Most professional athletes, successful business people or individuals set on improving their life advocate the importance of a finely-tuned morning routine. They place enormous value on a morning routine that…
Let's face it. There's nothing worse than going on an amazing holiday for 2 weeks, and going back to the gym to discover that somehow, in 2 short weeks, your…
Brimming with zinc, nitric oxide, antioxidants and good gut bugs this smoothie is sure to set you apart from the dreaded cold this winter! Ingredients 150g pitted frozen cherries 50g…
Time, we can't ever get time back. Once it's gone, it's gone. Once a moment is over, it's over. Are you being present & investing your time or are you…
I wrote a blog not long ago about getting nervous before training, that we as coaches also get nervous before certain workouts. Then I received an email from a member…
All the stresses of our normal life plus long working hours and late nights can have a big effect on our training. How often does the alarm go off and…
Before I dive in and give you this one secret, let me first explain that I’m not about to give you some hidden secret that you’ve never heard of, which…
One sentence has stuck with me and has completely changed the way I make decisions. A client once told me, READY! FIRE! AIM! He had just finished his MBA and…
It’s totally normal to feel stressed and worried at times. What’s not normal is when these feelings don’t go away when the source of the stress has been removed eg.…
POKE BOWL All amounts in this recipe are specific to the individual. PROTEINS: Choose 1 or halve 2 ½ cup Edamame 1 piece Smoked Salmon or raw salmon Sliced Tempeh…
I was chatting to a member last month and they asked me as they were about to do some Pull Ups…“How do you feel going into a workout?” They were…
Fitness is a journey. Not a destination. What I think is wrong with the industry these days, is that everybody is focused on the end result: how you look, or…
This might change the way you train! We are all chasing results. Everyone might be chasing something different, but in the gym everyone wants a result! Now, the fitness industry…
1/2 cup cooked quinoa 1 handful Curly Kale 1 handful Tuscan Kale Any protein source, Chicken, beef, fish, beans, lentils etc. (I used Legumes) 1 baby Cucumber 6 Cherry Tomato’s…
More than any other time of the year, at the beginning of a new year fitness challenges flood the market. People rush into things because they need to quick ways…
Embrace Your Muscle Soreness & Grow Stronger, Faster! If you’ve ever done intense exercise or you’ve just started, most of you will have experienced Delayed Onset Muscle Soreness (DOMS). It’s…
Happy 2018! In this second installment of ‘Mindset Matters’, I’m asking something big of you. What better time to ask you to to take on a new challenge than at…
Welcome to the first of our Mindset Matters blog. I recently delivered a Mindset seminar as part of our last 8 week challenge program for 2017 and wanted to expand…
3 tips for returning to training after a long break Patience is a virtue. It’s never easy to come back to training if you’ve been off for a long time.…
The holiday season tends to be a time when we overindulge without discretion and we tend to be exercising less, this applies to the children in our lives too. Santa…
The Silly Season is upon us! This is the time of the year where all your hard work in the gym comes to fruition, only to be compromised by those…
Your body’s mobility can have a big impact on your life. Without good mobility – that is, the ability to move freely and easily - your quality of life suffers,…
It’s all about context…. As I coach I pride myself on applying the knowledge I have learnt to help each INDIVIDUAL achieve their desired result. Years of research onwards and…
Lately, I am seeing so many of us fall within literally inches or seconds of completing a task. Finishing your plank 2 secs before your goal time, walking the last…
How much do you prepare your body for training?? A few weeks ago I did a Hand Balance workshop with Andrii Bondarenko. Andrii joined Cirque du Soleil with tremendous accomplishments…
So you've hurt yourself. You saw an expert and they confirmed your worst thoughts, it's tendonopothy/burtitis/strain/inflammmation/some other annoying achy injury. You have two options: Whinge/complain/cry to everyone in sight. Throw…
Long time member and ex-chef Adrian Bridge shares some of his tips that he's learned over years in the kitchen. We certainly learned something new from the below tips: Always…
Sometimes you don’t have to make every session the hardest session ever! Sometimes just rocking up and getting it done is all you need to do to keep progressing. If…
Avoid over-doing it - Too many times I see people who have decided to carry all their groceries in one trip, or pick up a huge box of something on…
We resisted as kids but love them as adults! Having an afternoon siesta can have many health benefits and can improve mood and performance. If you don’t like to take…
Sometimes you set a goal, and you are super motivated. Motivation for the first few days may feel like a "Hell Yeah!" but as the days & weeks dwindle past,…
I was thinking about this a while back. Ive been in this industry for 7 years now, and WHAT specifically has influenced my coaching development….. “QUALITY over QUANTITY” Every aspect…
Today I was scrolling through my Instagram, and spotted one of my fitness idols sitting on the beach, looking lean, shredded, tanned and beautiful in her tiny bikini. Next to…
“My kids gave me the most powerful moment of my life…” Just the other day, I caught up with a member outside of the typical ‘gasping for air’ setting which…
Sometimes I feel sad. I feel down. Sometimes you get down too. We all get down moments. Whether it’s because you lost someone, you have money problems, you broke up…
The Government forces you to put aside/invest 9.5% of your wage (which will no doubt rise with inflation) for Superannuation because it doesn't trust that you'll be financially fit when…
What you think about in the lead up to a big lift will completely determine the result. How are you mentally preparing yourself the moments before is so important to…
Red Velvet Pancakes w/ Macadamia Cream Frosting Time: 20-25 minutes Serves: 2 GF, DF, Vegetarian Ingredients: Pancakes 2 medium/large bananas 1/2 Cup Hazelnut Meal 23g (Approx 10 whole) Macadamias 4…
It’s easy to be positive when all is going well. What if things go south and it all turns to shit! Are you still able to think positively? How do…
5 tips from expert Chef to Preparing and Cooking your Salmon – Matt Fury from Hummingbird House Charity Buy a quality piece of salmon that is a even thickness,…
A few months ago I decided I would take up Capoeira. If you’ve never heard of it, It’s a martial art that’s disguised by music, dance and acrobatics….so it looks…
SHIT flying all over the room, on the floor and in my hands… literally! I’m still yet to experience “shit hitting the fan”, however, but it seems to be a…
You're in the middle of a training session! It's hard! Your heart is racing! You're out of breath! Your legs are burning! You want to stop! What do you do…
That little handheld device called a smartphone would be the obvious top contender here… However, let’s explore other reasons why you are potentially wasting your time at the gym and…
Setting goals. Ask Google how to set a goal and you will end up with thousands of pages of advice stating the same thing. They need to be S.M.A.R.T. Specific,…
The goal of the Dumbell Row is to maximise muscles such as; latissimus dorsi, middle trapezius, rhomboids, posterior deltoids and obliques (pretty much the entire back and core) but the…
Surely by now we all know having fun at work actually makes us more productive? But do you and your colleagues actually follow through and set aside some time to…
The Glute Bridge is such a common exercise which can literally be performed anywhere. However, are you really activating your glutes and hamstrings? Let's learn how to position your hips…
When doing an 8 week challenge, you’re usually given a handful of tools to help you succeed in achieving your goals whether they be around performance or weight loss, or…
Sit at a desk or in your car for long periods of time? Experiencing niggling shoulder impingement, restriction and/or headaches? Watch this 52 sec video on how to start alleviating…
According to the Australian Institute of Health and Wellbeing; currently 25% of our children are overweight or obese. That is 1 in 4. In 1997 (20 years ago) this figure…
A Physio’s Take On Stretching – When Is the Best Time To Stretch? On a recent visit to P360, two colleagues and I were treated to a gruelling yet enjoyable…
Before attempting to get upside down let's ensure you have the correct hand and shoulder position. See Coach Whitney's 58sec video on how to start. https://www.youtube.com/watch?v=ZWIitK5nyrk
The 10 Biggest Mistakes People Make When Trying To Eat Healthy Going Low Fat – Fat is considered sacrilege in the “health” world. Where did this bad wrap come from?…
Let's get them GLUTES firing in your Squat! There is no doubt there's a lot to think about when performing the high skill movement such as the squat. You should…
Feeling stuck trying to improve your chin up? It's all too common when we start to fatigue during some chin ups we somehow turn it into "Trap Ups" (meaning we…
This 51sec video will help you understand the importance of bracing before a compound (multi joint) lift. If you become efficient in the brace, watch your strength soar. https://www.youtube.com/watch?v=ZwX-ijQDupo&feature=youtu.be
58sec video for a better deadlift. Are you achieving the best position for your deadlift? Are you getting the biggest bang for your buck and actually activating hamstrings? https://www.youtube.com/watch?v=_4soVAGCUyk&feature=youtu.be
Usually around your mid-to late thirties you feel comfortable. You have experienced ‘enough’, done ‘enough’, have a job that you like ‘enough’. You have your comfort zone and don’t want…
This 55sec video will assist you to activate the much needed glutes (butt) while performing a lunge. It's essential you do this to prevent knee and back pain and also…
P360 is a New Year Revolutionist FREE ZONE. We don’t want New Year – we want ALL YEAR! For those of you wondering; we start our 8 week challenge late…
Plank - Are you really activating your core in your plank? Let's address why most people don't in under 60 seconds https://www.youtube.com/watch?v=PcKxp-eWyII
Don’t be too Silly this Silly season! 5 Tips to stay on track over the festive season I am not here to lecture; I know that YOU know that you…
Sons of Anarchy helped to improve my life – and sleep! That’s right; you read the title right. Sons of Anarchy – the TV Show about gangs, violence and bikies’.…
With Summer upon us let's dig into more green leafy salads. Here is the recipe for this nutrient packed rubbed kale and blackbean salad. Enjoy SERVES 4 Ingredients: 1 Cup…
I’m sure almost all of you reading this have grabbed a frozen bag of peas or an ice pack from the freezer for a sprained ankle at some point during…
3 Practices to get you Comfortable with being Uncomfortable There are few people that find uncomfortable situations stimulating. Whilst most people would rather be anywhere else than in that state,…
4 things you need to know before starting exercise The time has come. You’ve reached the point where you’ve simply had enough. You’ve delayed looking after your health and your…
Most people that lift regularly can be quick to assume that vegans or vegetarians are at a disadvantage when it comes to food enhancing their muscle gain goals. In fact…
MATCHA LATTE With Winter in full swing, why not give this warming & metabolism boosting drink a go? You will need: - 1 tsp matcha green tea powder - 2…
Here’s my story… …The lower back is a scary thing to hurt! I’ve been there and I’ve done that. I used to think I had great technique but when I…
WITH 3 SIMPLE STEPS When winter hits, the frequency of colds and flu seems to appear quickly and with force! For most of us, the first sign of coughing or…
We find one of the most common things women want to ultimately achieve when they begin a strength training program is to be able to do a chin up. Often,…
My personal thoughts on my 81 hour fast. Was it a positive or negative experience? Fasting is primarily a movement of willing abstinence or reduction from some or all food,…
Spiced Smoothie Packed Full Of Goodness 1 cup water or coconut water 1 cup almond milk 1 frozen medium banana 1 cup frozen strawberries 1tsp coconut oil .5 tsp ground…
Identifying and Fixing Overhead Press Issues On so many occasions we see new members and general gym goers experiencing shoulder pain or who, cannot at least, achieve correct positioning with…
It can often be hard to navigate the best products to compliment your health and fitness lifestyle when it comes to what is available in the supplement industry. Unfortunately, a…
Currently in the world of health and fitness there is a new trend or hype around "Movement Training". Why? Because people are becoming more aware of injury prevention, being conscience…
This is often the forgotten piece of the squat puzzle. While looking at knees, glutes and ankles, we CAN NOT afford to forget about how to set up your squat…
This blog is a little longer than I normally write, but I just needed to get this off my chest and out there to the Universe. I believe important messages…
Ingredients: 1 cup coconut water 2 handfuls of spinach 1/2 medium avocado, peeled and pitted 1/2 medium cucumber, chopped 2 teaspoons finely grated lime zest 2 limes, peeled and halved…
‘Overtraining’ is killing YOU and your RESULTS!' The word overtraining is used often throughout the fitness industry, but the actual understanding is very misunderstood or overlooked…. …but its no secret!…
Getting knee issues and feel squats could be the culprit? Let's asses this Squat and figure out why it could have server consequences on your knees. Identifying squat concerns https://www.youtube.com/watch?v=H-95OLS3pZI…
Osher Gunsberg (The Bachelor Australia host and Aussie legend) unfortunately suffered a shoulder dislocation in Nov 2015. In only 3 weeks we have increased a huge amount of stability and…
1. Identifying The Problem Does your training partner, Personal Trainer or Coach continue to yell and scream at you to achieve a lower squat? Yet you still can't? Did you ever…
Nine Hand Care Tips for Weight Lifting Ideally you want to be taking care of your hands before any damage occurs. If your hands already have calluses, it means they…
Eat for vitality...not vanity! Let’s share a mindful moment together. Have you ever been aware of your reasons behind the foods you choose to eat? How much does what you…
3 Tips to ensure you achieve your New Years Resolutions What is it about the turn of a new calendar year that makes us want to set new goals to…
5 Tips YOU NEED to STAY on track this Christmas Why do we dub this time of year the ‘Silly Season’? It is very possible to enjoy the company of…
Your 4 Step Muscle-Up Guide The muscle up is one of those feats of strength that people just love! Everyone wants to be able to do one! At Perform 360…
Very Berry Xmas Smoothie Ingredients 1 frozen banana 1/2 cup frozen cherries 1/2 cup frozen berries (any berries) 1 cup coconut water or bottled water 20g Raw Amazonia protein…
The 6 must do mobility drills before leg day to improve performance! Watch this video for 6 simple drills to do before lower body exercises to improve strength, increase depth,…
Recipe of the month Protein Pumpkin Pancakes Ingredients: 50g Oatmeal Blended 1tsp nutmeg & cinnamon 1tsp stevia 3 egg whites 1tsp LSA meal ½ cup Pumpkin Puree (can be purchased…
The Importance of Preparation & 3 Simple Drills to Enhance Your Foundation I’ve always aspired to a body that appears to move with utmost ease. If you haven’t had the…
Academic professors help train the mind, while coaches are responsible for developing the body, mind and emotions of their clients. Coaches also usually have far more active personalities, hands on…
What made me feel anxious worries and a little excited? I recently had a weird experience, which isn’t normal for me. Normally I’m really easy going and not much seems…
Why I went from eating 1kg of meat per day to 1kg of legumes per day! People particularly in the fitness industry that choose to consume meat as part of…
Believe in your purpose. Believe in your calling. Believe in your ability! Are you following what your heart and your instincts are telling you to? Are you living your true…
- The Power of Exercise: A Game-Changer in the Fight Against Depression
- Self-Generated Feelings
- Small-Group Training Redefined
- Aligning the brain with the heart!
- ‘Breaking Up’ with what is familiar…
- Physical Changes Health-Conscious 40-Somethings Should Be Aware Of
- 5 Common Health Mistakes Middle-Aged Adults Make
- Allergic to Life
