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Maximise Your Chip Up – 54 Sec Vid

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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 use all upper traps and neck to complete the reps). We all know that the chin up is designed to build strength in the Lats (Latissimus Doris) right? Well here is how you build strength in the right areas for a stronger chin up.

Enjoy

Fail To Grow

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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 to risk it. This is usually the point in our lives where we can very easily fall into a rut. Refusing to take the harder path.

Playing it safe is cool; nothing wrong with that. But is that really ‘enough’.

The other day we bought a slack-line for P360. Have you seen them? Basically it is a wide but thin piece of very strong fabric that is tied to two anchor points. They are unstable and a huge challenge just to stand on let alone walk across!

I gave it a shot – this was my first time – and of course if failed!

Now; this is the turning point (well an analogy of one anyway!). Do I stay on the ground? Safe, secure, enough. Or do I get up and try again, and again. No matter the frustration, no matter how many times I fail, no matter how long. I choose to try. I choose the harder path.

After many frustrating and failed attempts to walk 10m across the slack-line I was slowly starting to improve, most times walking further than the previous attempt. My brain was adapting and was beginning to send the correct signal timing through the central nervous system to my muscles to stabilise the slack-line. I was getting better! Within 2 days of my first attempt I successfully completed the 10m.

Now; I know that walking a slack line isn’t exactly like navigating through life however I always try and look into things deeper; learn lessons and see how my failure actually is my success.

This inspired me to look deeper into ‘enough’. Here is what I learnt:

  1. Trying something new means you could fail. Yes, fail! This is not a scary word. Everyone MUST fail to get better. You need to be encouraged to fail in order to learn and grow and that should be celebrated. In reality it’s only failure if you didn’t learn something. Michael Jordan said it well! – “I’ve missed more than 9000 shots in my career. I’ve lost almost 300 games. 26 times, I’ve been trusted to take the game winning shot and missed. I’ve failed over and over and over again in my life. And that is why I succeed”.
  2. Trying something new requires you to leave the ego at the door.  Ego is not your friend; and needs to be leashed. Ego will often prevent you from trying something new; especially in front of people; as you may ‘think’ you’re not living up to others expectations. An ego makes you blind to the fact – no one really cares if you fail! An ego makes you question too much – what if you fall, what if you suck, what if, what if, what it. But what if you are great at it! What if you love it! You’ll never know unless you try. By trying something new you are motivating others to do the same. You are leading people to take a chance and showing its ok. Leave the ego at the door
  3. Trying something new forces you to grow. Who knows! You might try something new (like the slack-line) and find out you are a superstar at it! Or not – doesn’t matter! The point is you tried and that builds confidence, and confidence carries over to other facets of your life. You will also expand your knowledge base and constantly challenge yourself. We need to constantly challenge ourselves both mentally and physically or we become stale and feel like we’re in a rut.
  4. Trying something new leads to meeting new people. Trying a new sport, joining a new club or even attempting a new career means you will meet new ‘like-minded’ people and develop new friendships. These friendships could open up other potential possibilities in your professional and personal life. Being around and connecting with like-minded individuals provides us with a sense of community and it’s a lot more fun doing things with other people than on your own, especially when they’re supportive and cheer you on.

The next time you want to give something a go for the first time, DO IT!

Remember that we all experience fear, so take a deep breath, get outside of your comfort zone and have some fun. You never know what will happen.

Never say enough!

Brent Coglan

Co-founder Perform 360

New Year Revolutionist FREE ZONE!

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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 in January rather than early January for a very good reason. To put it bluntly we don’t want any New Year Revolutionists.  You know the type – join a gym. Turn up for the first two weeks then we don’t see them again until next January.

New year resolutions (NYR) are proven to not work; with a recorded dismal statistic rate of 87% that give up before the end of January!

However I truly hope this is not offensive to those who made a health & fitness orientated NYR & pray you are one of the 13% who succeed. But looking back through history the chances are slim to seeing your NYR through.

Why do you think this is the case?

Possibly it is because you:

  • Made the goal in a negative mindset (i.e. hungover, sick, stressed, slightly depressed)
  • Made the goals too unattainable for the time frame you set?
  • Did your support network let you down?
  • Maybe you didn’t understand “why” it was important to you?
  • Or did your events & living situation changed?

In my opinion the only reason those that fail in achieving their NYR is because they didn’t ask themselves the above; they didn’t really understand – with a clear mindset – WHY they wanted to make that resolution and working out how to overcome obstacles that possibly “get in your way”.

And this is why we starts our 8 week challenge in late Jan.

We want you to have time to reflect – assess – and really understand what is important to you and how you will feel and benefit from a positive health change.

We don’t claim to be psychiatrists, phycologist, expert mindful coaches. We just give you the best tools to excel when you find out your “why”.

So if health & fitness rings high in priority we’ll happily provide the professional training/coaching, the expert nutrition information, enable you to experience cooking demonstrations, give education that lasts a lifetime, support you 100% of the way and start (or continue) health as a lifestyle and maintainable choice.

So let’s say “cheers” to longterm health.

Jason Clark – Co Founder at Perform 360

5 Tips To Stay On Track This Xmas

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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 can have fun with your friends and family this festive season without the need to over indulge in poor food and alcohol choices. But I am here to ask you a question…why do so many of us still continue to do it!

Post festive season regret. It is real and we all go through it!

But why do we do this year after year? Is it a way to de-stress after a tough year? Probably. Is it because our friends and family pressure us into it? More than likely. Is it because your exercise decreases? Most definitely.

There are numerous contributing factors that lead to us to being a little (or a lot) too relaxed over the silly season. But it really doesn’t need to be that way!

How can you have fun; lots of fun; but stay on track over this crazy time of the year…

Introduction the P360 Top 5 Tips to Stay On Track this ‘Silly Season’:

  1. Keep exercising/moving – Most people have more time over the holiday season so why do we sit around watching the Netflix all day? This is a fantastic opportunity to schedule in more sessions and be accountable to your diary.
  2. Exercise in the Morning – Do your workouts in the morning, as there will be fewer interruptions. If you think you’re going to do a session you scheduled at lunch, chances are that you’ll never follow through as you have too many social engagements or just don’t feel up to it
  3. Layout your finger food/snacks on a plate – When you are at social occasions (which generally involve poor quality foods) be sure to add the snacks on a plate without consuming of them first. It’s a much easier to see how much food you have consumed if you can physically see it all laid out in front of you.
  4. Increase water consumption – Xmas in Australia can be extremely hot and humid so you must increase your water consumption. Also by adding more fluids you will be less likely to feel hungry and snack on poor quality foods.
  5. Have a Support Network – If you really want to maintain good levels of health over this period then associating yourself with friends and family who have the same goals, objectives and approach as you can serve great benefits. It’s common knowledge that humans who bound together and support each other produce far better results. Start thinking now who could be in your support network.

We promise you; if you stick to these simple tips you will still have an awesome time over the Christmas period – and not waist any of your hard work during the year!

How will you incorporate our five tips into your festive calendar?

Merry Xmas from the team at Perform360

Sons Of Anarchy Improved My Life

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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’. It helped to improve my life and my sleep!

How? Ok let me explain.

I finally finished the series; watching the entire final season in about 4 weeks or around 3 hours of episodes a week. And I felt somewhat disappointed. Not so much in how the series ended but more in the fact that I had just realized I had given up a total of 12 hours of my life on something that didn’t give me any benefit at all to my overall wellbeing. I gained no mental, physical or spiritual benefits to this.

Think about that – 12 hours.

Sure; 3 hours spent watching a TV show each week doesn’t sound like much but if I am honest it wasn’t just Son’s I watched. It was more like 7-10 hours a week when I combine all the other programs like Bachy (yes I watch this!), Survivor, Gogglebox, Friday night movies, news. The list grows and grows and very quickly so does my ‘couch time’.

Therefore Sons of Anarchy improved my life!

Sons is the catalyst that sparked a different thought process in me; one that I hadn’t really taken on before. By doing some simple math’s I realized that the accumulation of hours spent in front of the idiot box equaled:

  • 1 full day at work with overtime!
  • 1 full night’s sleep and sleep in
  • 10 x gymnastic classes with my three year old boy
  • 60 YES 60 (!!) books I could have read to my 16 month old
  • 30 (or more!!) sexy times with my wife
  • 2 weeks of very solid training
  • 10 physio/massage appointments
  • 1 completed Ironman event (for a professional weapon)

WOW…and I thought I was pretty productive in life WITH TV. Appears not.

So finishing Sons of Anarchy made me ask myself this poignant question: How would I feel if I simply switched off the TV?

From this millions of other crazy considerations and concerns were raised like, would I feel like I was missing out on something, could I keep up with current events, would I feel disconnected, would I be left out of ‘water cooler’ catchups? Would I feel unfulfilled…

It was that final question that lead me to the real clincher – what do I most value in my life.

This answer was simple. My family. My friends. My health and my business. Ultimately all the things that make me happy.

So it was decided. Time to switch off and give my brain much needed recovery. Time to invest in ME and not in faux lives scripted out on a TV screen. Time to invest in the real world.

That was one month ago. One month on and zero TV.

I have more consistent energy throughout the day, I am a more patient father and loving husband, I spend more quality time with my family and friends, I find myself in more thought provoking and meaningful conversations with my wife, friends and colleagues, I am training harder, better, more efficiently and I average an additional 1 hour extra in sleep a night.

And the positives don’t stop there!

My business is progressing more efficiently, I have become a more understanding boss, I am eating less sugar or treats at night and most importantly (and ironically) I feel even more connected to people. More than I ever did!

All this – one month – no TV.

So, how do I feel now I have switched off the TV. That’s easy. Happier, healthier, more connected.

  • Here are some of the activities and facts from one month and no TV:

Reading (A recored for me. Finished 3 books)

Drawing

 

More Sleep: 45-60mins extra sleep per night (when you’re up at 4:30am this is essential)

More time with Kids

Cooking

 

Thanks for reading and I truly hope you found this blog post useful or to at least reflect on what’s really important to you.

Jason Clark – Co Founder at Perform Three Sixty

Instagram – @Fuelled_By_Plants

 

Kale & Blackbean Salad

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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 Cooked Quinoa
  • 2 tins of Black Beans
  • 1 bunch kale
  • 1 tbsp pesto
  • 1 avocado
  • 80g toasted sunflower seeds or pepitas
  • Handful of cranberries
  • 1tbsp macadamia/coconut oil
  • Jalapeño sauce
  • Lime Juice

Method:

  1. Pull leaves off kale stem and place into a large bowl
  2. Rub leaves with macadamia oil or coconut oil with tips of fingers until leaves darken (should take 3 mins max).
  3. Mix pesto, black beans, quinoa and seeds into a separate bowl
  4. Mix pesto mix in with kale leaves.
  5. Top with diced avocado & cranberries.
  6. Season with as much Jalapeño sauce & lime juice as you like.
  7. Serve immediately, or can be kept for up to 3 days.