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When Shit Hits The Floor

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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 very real concept and not just a figure of speech these days.

Yup, that’s what happens when changing an 18 month old toddler who is defiant, strong minded and resistant, refuses to be changed and wants nothing more than to sit in his own squishy poo for hours on end.

So how does one deal with this situation? Perhaps this a metaphor for life? How can you use this situation to your advantage in life?

I’m going to switch gears a little and get a bit personal. Over the past few months I’ve been feeling quite agitated and lost which has contributed to fatigue, disconnection, sickness and feeling apathetic towards life, family and friends (which is somewhat out of character for me).

Sure, there are days we all feel like this when all we want to do is stay in bed for the day, eat donuts and watch binge worthy TV on Netflix. The days where the world seems too hard to face and being wrapped up like a cocoon is all that we long for.

What are these thoughts and feelings exactly? Why did they arrive? Where did they come from? Never mind these questions; we just need to remember that these thought processes can be changed… and instantly!

We’ve all heard before that we are the creator of our thoughts and WE have the power to change them. Easier said than done when you’re feeling angry, agitated, fatigued, stressed, anxious etc… right?! It’s important to remember though that these emotions are all dictated by our thoughts… YES the thoughts or story YOU tell yourself and how the world owes you something. Hate to break it to you, the world owes us nothing… we owe the world.

So, how do we change these thoughts so quickly?

Firstly, remember that thoughts are just thoughts. They don’t necessarily hold any truth and you have the choice to not place any weight or importance on them. Just watch them drift in and out of your mind like passing clouds.

Secondly… BREATHING! Not the short shallow breathing the resembles stress and anxiety. The big, deep, full inhales and exhales that bring about instant calmness, clarity in thought and composure. In this moment, you will feel a huge sense of presence which creates space between what happens to you and how you react to it. Isn’t this life summed up in 10 simple breaths? Learning the ability to not be reactive in stressful situations?

I can honestly say that I have used this very technique when changing my resistant 18 month old boy. I take DEEP breathes before (when I know it’s time) and DEEP breaths during the 10 minute process (that was once a huge and stressful ordeal for us both). Sure, shit could still fly out and smack me in the face at any moment or shit could hit the floor and splatter into multiple little gloops of more shit… but who cares? I’d much rather have clean up afterwards as opposed to dealing with the situation poorly and then ruminating incessantly over how I could have done it better.

So, who’s with me to use this same metaphor in life? Actual shit is WAY easier to clean up than mental shit… SO LET’S START BREATHING!

Try giving this technique a go…

Square breathing (or box breathing as it’s sometimes referred to) is a super simple technique you can try in any stressful situation that will calm the nerves and help you to relax. Simply breathe in for a count of 4, hold for 4, breathe out for 4 and hold again for 4. Give it a go and see how you feel.

Welcome The Challenge

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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 next? Do you surrender to the pain, or do you push through?

Pushing through the pain is hard! It’s takes mental toughness and builds resilience and this where the magic happens. This is where results are forged and battles are won! Mental battles that is.

Surrendering to the pain is easy. You rest and the pain stops! But what are you trying to achieve? Why are you doing it? Will this get you closer to your goals?

Here’s a few tips if pushing your training and mental toughness to the next level is something you’re in too or want to work on.

  1. It needs to be progressive and you need to increase the intensity and workload slowly. You need to get your body to the point where you can really start pushing it and that takes time if you’re new to the game. Going too hard when you haven’t built a decent level of fitness it going to make you feel sick and skyrocket the chance of throwing up, and that’s going to kill your intensity. Even worse, you could get injured which is a massive set back!
  2. Embrace the suck – Realise that when it’s all over you’re going to walk out alive with all of your limbs still attached. That the pain is temporary and it disappears when you are done. So finish what you start and don’t quit early. Knowing it’s going to be uncomfortable and seeing it through to the end is a big step in forging your mental toughness.
  3. Welcome the challenge. You have to want to push through your current barrier and step it up. Create little challenges or targets in your head. Constantly breakdown reps or time domains in to digestible chunks and move straight on to the next one when completed. Remember you want to keep the intensity up.
  4. Get your breathing right. People really underestimate the power of breathing. If you can’t control your breathing your brain is going to shut your body down and force you to rest. Ever been so out of breath that you just stopped, couldn’t get started again and didn’t know why! If you can keep it under control you’ll be able to push harder for longer.
  5. Change your attitude. Start telling yourself that you enjoy training hard and really want to push the limit. You need to believe it or it will mean nothing. Then you need to reinforce it when you’re training. Whinging about training is reaffirming that you have some work to do on your mental fortitude.

“If you want to be tougher mentally, it is simple: Be tougher. Don’t meditate on it. – Jocko Willink

Everyone should have a decent level of mental toughness to deal with the pressures and stress of life. Building it through hard work in the gym will transfer over to every aspect of your life and you’ll become a more resilient version of yourself that’s equipped to deal with tough and challenging situations. It’s something everyone can develop, but only if you choose to work hard for it.

Brent Coglan

Co – Founder at Perform Three Sixty


Top 3 Time Wasters In The Gym

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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 NOT getting the results you want.

  1. Not choosing your training buddy wisely – We should all know by now that you are the product of the 5 people you spend the most time with. If you exercise 3-4 times a week (or should I rephrase that to – if you go to the gym 3-4 times a week), that’s approximately 3-5 hrs a week with this training buddy. Does that put them in the category of the top 5? Most likely. If they simply go to the gym to gossip about what their Facebook friend said or some photo on Instagram then they are doing you a huge disservice. Find someone who is pumped and wants to get the job done with maximal effort and minimal fuss. There are plenty of other hours in the week for all the much-needed gossiping.
  2. Not being accountable to time – Time during your workout is a great tool that can be used in many different forms.  It’s the best way to really stay accountable to your workout and have tangible evidence that you are actually improving. If time is not being used effectively then how do you really know if you’re getting stronger, fitter, faster? So, here are some simple ways that you can implement time for a more productive and effective workout:-

a) Time your rest periods – No slacking off and stealing a few extra seconds of rest. Stay true to yourself, set the standard and stick to it.

b) Time your working sets – Maybe record the amount of reps performed with a particular weight in an allocated time frame ie. Max push ups in 45sec.

c) Rounds for time – Maybe choose 3-5 exercises with a set number of reps for each and record how many rounds were performed in a specific time.

d) Calories or metres for time – Set yourself a distance or number of calories (most cardio equipment has this function) and record how long it takes to achieve what you planned.

There are many more variations in which time can be introduced for a productive workout but sometimes the simpler the better. So, let’s start using that wonderful piece of technology called a smartphone for its amazing stopwatch function… but refrain from jumping on social media.

  1. Machines – Yep, you guessed it! You know the ones… machines that have all these fancy cable and pulley systems with amazing upholstery that you can’t wait to sit on? Weight machines such as these dictate the movement and the path of that movement for us without many or any of your stabilising muscles being activated (you NEED these to be strong for everyday living). There aren’t many humans that have identical movement patterns due to their bone structure, however, these machines tell us that we’re all pretty much built the same and that the projected path is perfect just for you. Which is total BS! Finally, most of these pointless but beautifully crafted machines encourage you to sit… don’t we do enough of this all day, every day? Have you heard the phrase ‘sitting is the new smoking’? So instead, find yourself a gym with minimal equipment, one that chooses exercise and equipment that enhances and resembles everyday movement and activities.

Stop wasting time, time is the ONE thing you can NEVER get back. Start being productive with this valuable commodity.

Jason Clark – Co Founder Perform360

High Pressure Goals Are Killing Your Progress

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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, Measurable, Attainable, Realist & Timely. BORING. I couldn’t think of anything worse that sitting down and writing down all that. I learned it at school, I learned it at PT school and I have learned it through many of my other studies. To be honest. I have NEVER even sat down and thoroughly gone through my goals like that, and I probably never will. Yet I still managed to achieve many of my goals. Why? Because I learned that if you have a specific set of steps written down, that don’t allow for any wavering, I end up disappointing myself if I do waver, even slightly. For example, once, I set a SMART goal:

SPECIFIC – Who, What, When? I wanted to lose 3kgs in 4 weeks.
MEASUREABLE – Can you measure the results? Yes weigh in 2 x per week
ATTAINTABLE – Will I get there in time? I thought, yes fairly easily, eat 500cals less per day.
REALISTIC – Why do you want this? Is it relevant to you? I want to look amazing in my birthday dress and I have the resources to achieve this.
TIMELY – Whens the deadline? 4 weeks.

I said to myself, “Right! This is it. 4 weeks until your birthday celebrations. I am going to go for 2 walks per week, train 5 times per week, and make sure that I eat all my meals homemade for the next 4 weeks.” Well you know what happened? The first week went to plan, I was feeling good, feeling confident. The second week came along, and there was a birthday cake at morning tea for someones birthday one day. I thought, perfect, this is my chance to prove to myself that I don’t need cake, so I sat and had my green tea, while others ate the cake. High-fives to me! Then that weekend came around, and my parents invited me over for dinner. Oh no!! My parents aren’t as health conscious as me, and I knew there would be a roast dinner with heaps of delicious roast potatoes and most likely dessert. But I rarely see my parents, so I went. I ate the roast pork, drank a glass of wine, had the dessert, all in good spirits. But then…. My good friend Guilt came to visit. She wasn’t very happy. She woke me up in the morning with negative thoughts, she followed me around all the next day telling me that I have totally ruined my progress. She called me fat in the mirror, she shook her head in disgust at my stomach rolls. I felt defeated. My rock solid plan, failed me. I failed me.

These days, my mindset is a little different. Now the goal would look like this:

SPECIFIC – Who, What, When?
MEASURABLE – Can you measure the results? How can I track my results in writing?
SUPPORT: Do I have enough support? Have I told my co-workers and my family/spouse?
PLAN – Will I get there in time? What’s the plan of action week to week? Write down steps.
REALISTIC – Can I actually achieve this with a little wavering on the way?
FLEXIBILITY – Allow tweaks to the goal. If something doesn’t go your way, how will you overcome? Write down all the possible obstacles.

Here is what my first 2 weeks might look like: Aim to train 4 times per week, walking is a bonus (don’t worry if you don’t get the walking in). I would then set a goal to stick to 19 meals out of 21 meals as homemade, and allow for 2 meals out somewhere. That way, if life pops up, I can go out and enjoy it without guilt.

Best thing I have ever done for my goals? Write down my goal in 1 or 2 words. Stick that word somewhere you will see it every day. Mine is next to my mirror (for obvious reasons). That way, whenever I am doing my makeup, brushing my hair, or taking a mirror selfie, I spot the goal, and it jots my brain.

Life never goes to plan. Yes, I might start my week thinking I can do this, I am highly motivated etc etc. But life gets in the way. You might have a meal where you ate more than what you planned and had a glass of wine too many. But you know what? The stress and guilt you feel afterwards is probably doing you more harm than the food even did. You probably ate that food in high spirits, had a great time with friends and lived your life. You might be exhausted from working a 12 hour day and not get to the gym. You know what? Studies show, that for optimal health, SLEEP is the number 1 thing you can do to improve your health. You might be working towards a heavier squat goal, and hurt your knee, take it as a part of your journey. Fix the knee, do the rehab, learn more about your knee, you may even end up with a heavier squat because you are activating the right muscles instead of your knee! So enjoy the process. You can’t expect to be perfect all the time. Enjoy the process towards your goal, every success and every setback. Learn from it, and keep trying.

At end of the day, you can never achieve a goal without change. If you aren’t prepared for a little sacrifice and to change mentally, then you simply will not achieve your goal.


Soni Jay Pukallus – P360 Coach

IG – @sonijay

Snapchat – Sonijay


DB Row, Don’t Lawnmower Row

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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 focus is NOT the biceps as some may feel when doing this exercise. This video will help explain how not to do it but more importantly ensure you activate the right muscle groups.


Could Hacky Sack Make You More Productive?

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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 have fun in the sun for 10-15mins a couple times a week?

Watch this video why we play games such as Hacky Sack for staff productivity, camaraderie and many other health benefits.

Cooking Demo and Recipes – A Members Take On It

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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 both. Tools such as initial and final measurements, assessments, a structured training program, possibly even a set of nutrition guidelines and maybe a motivational seminar. But there’s something that I haven’t seen anywhere before and that is having a highly knowledgeable and experienced sports dietician actually come in and show you how to create meals in line with the nutrition guidelines you’re given. What an absolute treat!                                         

During the challenge we had the privilege of having Angelique and Renee come in for a cooking demonstration to share their passion and knowledge of food and to give us challengers a very informative, hands on and step-by-step guide on how to create meals that will not only help us achieve our goals but are also very delicious. They made a range of tasty meals from post workout smoothies, homemade granola and green smoothie bowls to a Mauritian potato salad (my favourite), marinated tofu with a Vietnamese salad and lentil meat balls with homemade tomato sauce and vegan parmesan cheese. Sounds mouth watering, right? I’m just glad I didn’t have breakfast that morning! In addition to showing us how easy it is to make these meals, Ange also talked us through pretty much every single ingredient giving us a breakdown of their nutritional content and benefit and some handy tips on places to buy them at a cheaper cost. Winning!

Giving people information on how to eat to fuel their performance is great – it really is – but actually demonstrating that information in a practical setting whilst simultaneously providing the rationale behind it just takes it to that next level. To me, this is the best motivational tool around. And as our good mate Benjamin Franklin said, “Tell me and I forget, teach me and I may remember, involve me and I learn.”

A huge thank you to Angelique, Renee and the team at Perform 360 for always going that extra mile to help us achieve our goals!


Karen Harris – Happy customer

Find out more on how to get your hands on the recipes and cooking videos HERE

Why I offer FREE kids movement classes

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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 was 8%.  Think about that for a minute.  How has this figure increased so fast, and so badly.
I have a theory.  Technology.

We live in a world where advance in technology is happening on a daily basis.  The tech industry (as far as I am concerned) is progressing faster than the human brain can handle.

Would you agree?

Ok, think of it like this.  You’re trying to operate a 2017 windows program (technology) on a 1995 IBM (your mind).  How fast will it go?  Pretty slow right.

Technology has enabled us the indulgence of living our lives completely from the couch.  We can shop, work, communicate, watch movies all from one little phone.  And with the release of Virtual Reality we can now travel.  Without moving.

All of this without moving.

Without moving.

See my point?



But here is the really scary thing.  We have generations of kids who have been born into this.  Technology is all they know.  Not moving is all they know. This is why we have 25% obesity rates and sadly this is only increasing. So, I have had enough of it. I am in a position, and a career where I can do something about it.  I can do my bit to help this.

And this is why I offer FREE Kids Activity and Movement classes.

The younger generation will see, cope with and endure far more changes in technology than we (parents) have.  And I bet that scare the living bejesus out of you? Will your kids cope? Will they have life skills? Will they turn to some form of addiction to “handle” the pressure…or run from? Will they become completely disconnected to their own body and being? Will they be hit with disease early in life?

We are incredibly passionate about fitness, health and wellbeing. And we will put our money where our mouths are and stop complaining about it and start doing something about it.

Being able to deliver our Kids Activity and Movement Classes at Perform 360, which is completely FREE (NO CHARGE) for ALL kids between the ages of 5-12; is how we can help make change.

To us, it’s a no brainer that something NEEDS to be done for kids of today. Imagine what it would be like if your child moves better, thinks clearer, communicates well, creates self-awareness, becomes more mindful, learns new skills, increases creativity, becomes more focused and has more clarity?

The world would be their oyster right?

We’re not saying this is the only method or 100% guarantee these results but it’s a step in the right direction, or a piece of the puzzle that could have alluded them.

Would you agree?

We simply want to try and help set them up mentally and physically for an awesome future that DOES involve technology but being able to cope and thrive via skill development and movement. This is the fundamental of living. It’s time to calm their young minds, free them from distractions for 45 min and have fun. Think of it as meditation is for the adult but while learning fun and engaging skills.

During the classes, they will be learning and developing skills in;

  • Juggling
  • Slackline (tightrope walking)
  • Movement based training
  • Hacky Sack 
  • Ball Skills
  • Balance drills
  • Team work
  • and much more…

These types of activities have many scientific studies backing the benefits which was mentioned above. So, we extend this warm and sincere invitation to you but more importantly your children to join us every Wednesday at 4pm at Perform 360, located on 100 Pickering St, Enoggera. Please email interest to or contact us via

However, Perform Three Sixty simply can’t make the impact on a big scale with kids physical and mental health alone. So I urge or even challenge other fitness business across Brisbane and Australia to do the same thing. We got into this industry as we have a deep passion and drive to make a difference….So LET’S start doing exactly this. Together, let’s help adapt the minds of precious children for what will be an interesting future.

Yours truly,

Jason Clark – Co Founder od Perform 360