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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.

Cold Therapy For Recovery – Which One?

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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 your life. Many of you probably also understand the basic concept behind this aid, such as reduced inflammation and pain. This standard remedial practice used for sporting injuries and everyday niggles has stood the test of time due to its scientific backings and therapeutic relief. It is quite common in mainstream media these days that you will see professional athletes submerging themselves into the cold ocean water or a grueling bath full of ice blocks to support recovery.

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First it started off as a way of alleviating a swollen joint, and then people began to recognise the increased benefit of hydrotherapy such as an ice bath. Only recently we are beginning to see the experimentation with whole body cryotherapy chambers by well-known athletes such as Christiano Ronaldo and Floyd Mayweather Jr.

So what exactly is cryotherapy and how different is it compared to traditional cold therapy?

Cryotherapy was initially developed in Japan around 1980 to treat patients with rheumatoid arthritis and inflammation. The cryosauna is cooled through the use of liquid nitrogen. You can spend between 1-3 minutes in the chamber in temperatures up to -170˚C. Scientifically speaking there has not been enough studies done on cryotherapy to make any sort of concrete claims or statements. This is primarily due to it being relatively new within the health and fitness industry. In saying this, cryotherapy and cold-water immersion (CWI) essentially produce the same hormonal response in the body. The main purpose of this blog will then be to look at the benefits, similarities and also the differences between cold-water immersion and whole body cryotherapy to help draw upon a conclusion, or at least a well thought out assessment based on the information we have at hand.

As previously stated, cold therapy is well known to decrease inflammation. This is due to the vasoconstriction (constriction of blood vessels) within the blood vessels, therefore increasing our body’s ability to remove excess heat from the body. Now when we plunge ourselves into these cold temperatures our body responds by producing norepinephrine, which when released acutely increases vasoconstriction. This neurotransmitter not only inhibits inflammatory pathways, it is also shown to increase vigilance, focus, attention and mood. Norepinephrine has also been found to have positive effects on pain relief, metabolism and general immunity. So if cold water immersion and cryotherapy seem to share similar, if not the same physiological responses, than what is the main difference?

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The two main differences between the two are the form of contact (thermal conductivity) and the length of exposure. Obviously being surrounded by cold water is going to feel different in comparison to the cold air alternative of the cryo. The other obvious difference is the temperature disparity. In an ice bath you are typically going to be in contact with water at around 15˚C, whereas in the cryotherapy chamber the temperatures reach up to -170˚C. Therefore you can spend a longer duration in an ice bath in comparison to a cryo machine.

Now that I have outlined the various similarities between cold-water immersion and cryotherapy, my next angle of questioning is…can you achieve the same physiological responses from a standard 10 minute ice bath compared to a 3 minute cryotherapy session? Maybe, maybe not. Studies comparing the physiological responses seem to show consistent and/or similar physiological responses between cold-water immersion and whole body cryotherapy although further studies need to be undertaken. Therefore it seems that it is best to form your own opinions on the matter and the only way to do this is by trying it out for yourself. Here is my personal analysis of the two treatments.

                 Cold Water Immersion                 Whole Body Cryotherapy
Pros Cons Pros Cons
  • Faster Recovery
  • Decreased Inflammation
  • Pain Relief
  • Endorphin Release
  • Availability

 

 

  • Uncomfortable
  • Inconvenient
  • Impractical
  • Difficult to achieve full body submersion

 

 

  • Faster Recovery
  • Decreased Inflammation
  • Time effective
  • Comfort
  • Endorphin Release

 

 

  • Affordability
  • Accessibility

 

 

 

 

 

 

The three aspects that stood out to me were comfort, time efficiency and feelings of revitalization. I have found my cryotherapy sessions to be rather comforting which is probably due to the short duration. I also felt refreshed and alert immediately after my 3 minutes were up. Now I understand that my account of feeling revitalized sounds like pseudoscience, but I genuinely felt fantastic after the cryo. Not just immediately after but I seemed to feel noticeably different that night and the day after. Now maybe this is a placebo effect, but largely I am just listening to what my body is telling me and how it is responding, which is essentially what we do when we experiment with various exercises and rep schemes in the gym. Don’t just take my word for it though; speak to someone who has had experience with a cryotherapy chamber to gain a better understanding.

THE BOTTOM LINE

Exposing the body to any sort of cold therapy for a controlled period of time will yield some sort of positive effect on the body. Cryotherapy research is currently rather preliminary, so whilst we wait for additional scientific research, my advice to those reading this is to try it out for yourself and utilize it for recovery from your training. Try cryotherapy over a couple of weeks (e.g. once or twice a week for three weeks) and record how you feel and recover post session.

P.S. I hear Perform 360 in Enoggera offer affordable bundle deals for members and non-members to utilise their cryotherapy chamber.

Thanks for Reading

Zach Maggs

 

* Important to note – allow at least an hour before undertaking a cryotherapy session to avoid being wet (sweat) and also allow the body to naturally recover from metabolic and mechanical stress.

Get Comfortable With Being Uncomfortable

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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, there is a lot to learn about how to use these experiences to learn more about yourself and see them as opportunities to evolve. Let’s look at some common examples of where seek quick ways to resolve discomfort.

 

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Uncomfortable Situation Solutions/Course of Action
It’s cold Put on more clothing
It’s hot Find an cooler space, fan, shade, aircon
It’s raining Stay undercover, get a raincoat or umbrella
Work chair causing pain Ask the boss for a new one
Insomnia Buy a new mattress
Hunger Find the closest thing to eat
Loneliness Get on social media or text
Illness Take a pill from the GP

We have adapted to find ways to dissolve problems quickly. Whilst we can appreciate modern technology, science and medicine moves us forward intellectually, we have failed to test ourselves on other levels. When it comes to sitting with the feeling of being uncomfortable, whether it be any state of emotion that isn’t pleasant, this is an opportunity to raise our consciousness that we must seize and rise to in order to make us better humans. Challenging your comfort zone brings enlightenment and true wealth. These are the things that start to happen when you allow yourself to sit for a moment in the uncomforting zone:

  1. You learn how to manage fear. Fear is a lack of doing. By consistently trying and practicing, the enormity of the initial fear starts to reduce over time. The same could be said for pain. Think of a situation that brought you immense physical or emotional pain. Over time (6-8 weeks) physical pain starts to begin to heal, but emotional pain can stay with us for years all the while inflicting more pain to ourselves than any physical pain could. The reason why is because we choose to push the real cause of the pain aside and ‘get on with life’. By ignoring it, it’s easier but it doesn’t resolve and in fact may start to manifest in other areas of your life without you realising. And so the cycle repeats itself until you learn that whatever it was happened FOR you, not TO you, we stop being the victim and rise to a higher level of consciousness by accepting there was a greater good in the experience. If you just chose to sit with the pain, recognise it and separate yourself from it as merely a thought, then the intensity starts to reduce and in time you can manage it with much more control (these people go on to help others deal with the same hurtful experiences).
  1. You recognise that progress is small, but as significant as the goal. I recently tried slack lining for the first time. Thinking my athletic abilities would make this a breeze; I was surprised when in fact it was damn hard and I wasn’t even that far off the ground! So surely circus performers must have all at one point started in the same place I did, and yet they can take that line a minimum of 6m above the ground and walk with an audience in awe. If I were to get up there, fear would control my mindset and I simply would not try it. However if I practice daily at height much more comfortable yet still challenging, it helps control that fear and build more confidence to try a higher line. Maybe one day I’ll join the circus 🙂
  1. You get to kick your own butt. Getting uncomfortable allows you to demonstrate by example your initiative to kick your own butt instead of waiting for someone else to do it. By that point it’s usually too late in life.  Self-aware people know when it’s time to shake things up and as a result increase their ability and skill set.
  1. You break up the routine.Life is often a series of routines followed by other routines. Ultimately you will have to decide just how much predictability you want to have in your life. Getting uncomfortable allows you to break up the routine and challenges you to work through new situations.
  1. You find perspective in life. I knew that learning how to slack line could perhaps get me into the circus but not necessarily make me a better person, neither would bodybuilding for that matter, but through the process of getting uncomfortable it provided a fresh perspective on life as I ventured down uncharted territory.
  1. You focus your efforts.Despite everything else that is going on around you, getting uncomfortable with a certain task helps you focus your effort. You may rush through the task at first but over time you will be able to relax and focus your efforts with greater depth and deserved time.
  1. Life is not that bad – A humbling practice. The more you can practice being comfortable with being uncomfortable the greater your ability to leverage it in the future as you work towards living a life of intention and working with purpose. I can guarantee you that life will throw uncomfortable situations at you more than once, it’s up to you how you choose to handle them. Just think, what’s the worst that can happen?….. AND THEN WHAT? You recover, you move forward but if you allow yourself to change as a person, you build resilience without resentment and you start to lead a life that others envy.

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To help you on your journey of getting comfortable with the uncomfortable, try these 3 simply daily practices:

  • Have a cold shower every morning – Just about everyone I speak to thinks this is completely absurd (especially in Winter) which tells me it’s the perfect way to challenge your comfort zone. Just turn the tap to cold and do it. It will completely change the start to your day.
  • Perform a squat hold for 5 minutes every day – Get out of your work chair, car seat and couch and get into an passive/deep squat hold for 5min. If you can’t perform 5min straight then break it down into 3-4 accumulative sets over the day. Not only does it feel uncomfortable, it will actually have hip mobility advantages which will translate to physical improvement in other areas
  • Get outdoors and immerse yourself in nature – I don’t mean throwing yourself into the wilderness ‘Bare Grills’ style or moving off grid nomad, although this could be a very good practice at appreciating modern conveniences! Start by finding a park, natural habitat or nature reserve and just sit and observe what you notice. An unexpected thing might happen; you just might bounce off the abundance of energy to be found in environments like this. At the very least I promise that you’ll experience gratitude for your life and the Earth’s beauty, but I hope you walk away invigorated too.

Thanks for reading and hope to see you practice a few of these in the near future.

Perform Three Sixty Co – Founder

Jason Clark