Category

Health & Fitness

if it’s meant to be, then it’s up to me

By | Health & Fitness | No Comments

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 the beginning of a new year?!

Here it is: Take 100% responsibility for EVERYTHING you experience in your life.

This includes your:

  • Income, your health, your achievements, the results you produce, your friends, your debts, the quality of your relationships, your feelings
  • Family, bosses, friends, co workers, spouse/partner, weather, the economy
  • Lack of money or lack of education…

The only person that can control how you react and respond to these internal and external factors is YOU. If you take responsibility and realise you have created your current conditions, then it becomes clear that YOU can recreate them at will.

When things aren’t going quite as well as we’d hoped in our lives blaming others is a natural response. Brene Brown, a world renowned researcher on blame, shame and vulnerability says that “Blame is simply the discharging of discomfort and pain. It has an inverse relationship with accountability.” Wondering if you are a ‘blamer’? Watch this hilarious and to the point short video featuring Brene’s own experiences with blame.

Leave the blame game behind

What I propose is that you shift from the ‘blame’ game and make the bold decision to take control of EVERYTHING in your life with the mantra – ‘If it’s meant to be, it’s up to Me’.

Be tenacious and gritty and stick to your guns on this. If you missed the first in our blog series, it is relevant here, do have a quick read of it ‘Achievement is the privilege of the determined’

We all believe in you at P360.

Happy 2018.

Coach & Co-founder Jason Clark

Looking for inspiration post the holiday-season? Hop on over to our articles archive:

Achievement is the privilege of the determined

By | Health & Fitness | No Comments

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 on some of the key lessons.

 

Mindset Matters. Believe you can do it and your mind will help you achieve it.

Taking on a new fitness goal may all start with courage but you need grit to progress it and to push through setbacks.

‘A wise man will be master of his mind, A fool will be its slave.’ Publilius Syrus

How much do you really want to achieve your big goal? How Gritty are you?

What is grit? Dr. Angela Duckworth, gives this simple description – “Grit is defined as “perseverance and passion for long-term goals”. Angela is the author of the book “GRIT” which I’m thoroughly enjoying.

All too often we make the assumption that talent is the major contributor to success, or high-performance. Duckworth turns this on its head – her research findings prove that EFFORT actually counts more than TALENT. You can get your Grit score here.

So grit, the combination of passion and perseverance, is a necessary element to keep you moving forward. The big and exciting takeaway is that:

Skill x effort = achievement

Effort counts TWICE and talent alone will not take you anywhere near as far. This is quite an insight, don’t you think? Skills can be learned and effort can be earned and practised. The GREAT news is that achievement is not the right of the talented, but the privilege of the determined. With EFFORT, achievement comes.

So you see, achievement is the privilege of the determined.  

* Know someone who is determined but doesn’t have the right training kit? It isn’t too late to give the greatest wellness gift of all to a loved one –  imagine their joy at receiving a One Month Trial at P360 or a spot in our next 8 week challenge! Shop here.

Happy Holidays! Don’t forget to be a role model and stay on track this silly season.

 

Coach & Co-Founder Jason

3 Tips To Come Back To Exercise After A Break

By | Health & Fitness | No Comments

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. I’m not talking about returning to training after a two-week holiday in the Maldives… that’s just hard because you have to come back to reality. When I say ‘long’ break, I’m talking about returning after a substantial period of time, months or even years.

You may be coming back after an injury or after a period where life (read: work, kids, study, whatever) has just gotten in the way. Whatever the reason for being absent, if you are returning from a long break you’ve probably reached a point where you’ve realised that training is now a ruthless priority. I wanted to share some tips with you to make sure you do it the right way and achieve the best results.

Ease into it, let your body adjust slowly to moving in ways that it used to. 

Once back training, you may be tempted to pick up where you left off. This is what NOT to do. Avoid making the mistake of comparing yourself to how you used to be before you stopped. You’ll only get disheartened when you can’t do the same and it will be an uphill battle from there. I know, I’ve been there myself with a few broken bones that have stopped me from training how I have wanted to for months on end… so I can empathise. It’s a tough pill to swallow.

Be kind to yourself, you only have one body and I’m guessing you want to be able to train properly for the rest of your life. Chucking the same weight on a barbell that you lifted a year ago is going to lead to injury… or a sore ego when you can’t lift it off the ground. 

Don’t get carried away.

If you’re coming back from injury and it feels good, then keep it good. What I mean by this is don’t get carried away and load up because you don’t feel pain. Allow your body get strong again and see how things feel the next day. Maybe stay at the same weight for a while. Dip your toes in the water, if it feels good, then wade in a little further next time. 

Training Recovery Tips   

Here are a few tips to ease the post-workout aches for those returning from a long break:

Tip 1 – Move. The best way to recover from those sore muscles after training is to get the body moving. Do Yoga, Movement, Stretch Therapy or even go for a walk, jog or run. This will help pump blood and oxygen around the body which will help the muscles recover a lot faster.

Tip 2 –  Eat well. Give your body the nutrition it needs to repair. Your body requires that fuel to regenerate new muscle tissue and restore your energy stores that have been used up during exercise.

Tip 3 – Get quality sleep. Sleep isn’t going to be replenishing if it’s not quality. There are many factors that will affect sleep. One that goes back to my last blog is Alcohol. It might make you feel sleepy and relaxed but it can inhibit the production on the human growth hormone. This is the hormone that is produced in your sleep that stimulates cell production and restoration.

Turn off your phone, switch off the lights and sleep.

 

Happy Training, 

Coach Alex

‘Tis The Season To Be Role Models

By | Health & Fitness | No Comments

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 may be watching if our children are naughty or nice but as role models for the children in our lives, we all need to step up into the role of ‘Portion Size Controlling Santa’.

Chocolate or Christmas Mince Pies may be your weakness, or your childs, it’s no surprise that moderation is critical for maintaining a healthy lifestyle. Try this – make a mental list of the foods you sneak more of than you should… you’ll be surprised at the calories you consume unknowingly /unconsciously.  Now imagine what the little people in our lives are consuming?!

“1 in 4 Australian children (aged 2-17) were overweight or obese in 2014-15” Source: Australian Institute of Health & Welfare

Solving this problem will take a village.  

No surprises that eating more than we should on a regular basis and not exercising enough will make us gain weight. The winning equation for weight loss is pretty damn simple -> less calories in, more energy out. To maintain weight, balance your intake with how much energy you exert.

We all want the best for the children in our lives, many of us invest endless amounts of time and money in their childcare, extra-curricular activities and education but sadly, many over look one of the greatest things we can impact – their health and wellbeing.

You don’t need to be a parent to play a role. As grandparents, aunties, uncles, godparents, good friends – you can be a role model and influence them to make better food choices and influence their eating habits and styles. 

Here are 3 ways you can make a big difference:

1. Reduce portion sizes & throw extra fresh

  • If you have pizza, chop some carrot, cucumber and fruit to have with it
  • Indulging in custard, cakes and biscuits? Have it with a banana to fill their tummies first.
  • Don’t let them over snack so they’re still hungry for dinner

2.  Encourage more exercise

  • Get outdoors – bike riding, swimming, kicking a ball in the backyard, playing beach cricket or throwing Frisbee
  • Reduce device time – read a book with them, play a board game, card games such as Uno, puzzles, rubbix snake puzzle (which my 4yo is obsessed with at the moment) teach them juggling etc…

3. Promote ‘mindful’ eating

  • Ask them questions such as; what’s the temperature like? How’s the texture? Is it sweet or savoury? Does it have a smell? This will encourage them to eat a little slower and experience lots of difference senses therefore enjoying the process and consuming a little less.
  • Get them involved with the cooking or baking process. Not only do they learn and appreciated their efforts they know exactly what the ingredients are.

Merry Mindful Season,

Jason & Brent – Founders Perform 360

 

STAY ON TRACK this silly season

By | Health & Fitness | No Comments

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 festive Mince Pies, colourful Candy Canes and celebratory after-work drinks. It’s a fun time, an exciting time and in Australia, unfortunately, Christmas coincides with Summer. Which means, after your Christmas feasting and drinking, you will at some point have to expose those thighs or expanding belly in order to not die of heat stroke.

Help is here! There is a way to avoid the dreaded Christmas belly, if you stick to a few simple rules.

DRINK WATER
Drink a glass between alcoholic beverages, and aim for around 2L of water over the day as well to stay hydrated. Had a bit too much to drink last night? Try a glass of water with a nip of apple cider vinegar or a squeeze of lemon in the morning to kick start that fresh feeling.

MAINTAIN YOUR GOOD HABITS
Those good habits you’ve built all year should be fairly easy to maintain over the silly season. Eat home cooked meals when you can. Include protein in every meal. Include vegetables in every meal. Try not to associate a good time with over-indulgence. Be prepared and meal prep if you know you have a massive week ahead. If you have parties to attend all weekend, just make your weeks immaculate with your nutrition and training.  Aim to get enough sleep to combat afternoon sugar cravings (6-9hrs).

TRAIN
Probably one of the most important parts, don’t stop training just because it’s holidays. You may just have to juggle your time a little better and MAKE TIME to train. The best time I found to fit in training is first thing in the morning, as your events and catch ups with friends are more than likely in the afternoons. Why not have a catch up with a friend over a walk or exercise??

Exercise increases happy endorphins, burns calories and reduces stress. The perfect combo for the silly season.

80/20
When at events, before grazing over those delectable platters, work out which ones you want or would enjoy the most, and which ones probably aren’t the healthiest s you aren’t just scoffing all of them. Stick to the seafoods, grilled meats, colourful salads, nuts and the protein dense options.

WALK IT OFF
Spend time with your loved ones on a lovely walk before sitting down for hours eating and drinking. Wake up early and embrace the holidays with a morning stroll. Walk the dogs/babies/kids. Get out and about with accidental activity (hello Boxing Day Sales).

NOPE I AM ENJOYING MYSELF AND EATING AND DRINKING WHATEVER I WANT SONI.
Ok, that’s totally fine. See you at the end of January for our 8 Week Challenge 😛

 

Coach Soni

Mobility is the spice of life

By | Health & Fitness | No Comments

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, just ask someone with a nagging injury that limits their movement.

Who doesn’t want to live life to the fullest? To be pain and injury free? That said, I’m a realist and know niggling injuries are sometimes going to creep in, no matter how hard you try and how good you are with your stretching, foam rolling etc.

 Move Mindfully

Injuries happen, sometimes they are out of your control. But, if you go to tie your shoelace and you throw your back out, or pick up the kids and hurt your neck – these annoying and quite often debilitating injuries may be within your control to prevent. You CAN minimise the chance of injuries happening and it’s surprisingly easy to build the body awareness you need in order to do so.

Tips to improve your mobility

Here are a few simple ways to improve your mobility and enjoy life, injury and pain-free.

  1. Spend less time sitting down.

When you spend a lot of time sedentary your hips, lower back, shoulders and neck are going to stiffen up reducing the range of movement, which will negatively impact mobility. Consider getting yourself a stand-up desk or spend a few minutes stretching every half an hour. I’ve heard of people setting a ‘movement’ alarm every hour to get them into the habit of this.

  1. Practice strength training through the full range of motion.

Training through a full range of movement is going to improve and keep your mobility and flexibility. The more your body moves through its complete range, the more comfortable it becomes in those positions allowing more freedom of movement.

  1. Do weighted mobility training.

Weighted mobility builds joint strength and flexibility through full range of movement. It strengthens your ligaments and tendons to increase resilience in the body. This is better to do before training than static stretching.

  1. Drink more water.

This one might not sound as obvious but dehydration can cause muscle tightness and cramping. In hot and humid climates where sweating occurs most of the day, try adding a sugar-free electrolyte to keep yourself balanced. If you eat healthily and aren’t getting enough sodium, try adding some coloured salts to your meal.

  1. Learn to recognise and reduce stress triggers.

Stress or anxiety can cause your body to feel tense which restricts mobility. Stress plays a big role in lower back and neck pain but is easily avoided. Being mindful of your stress indicators eg. tense shoulders, frowning or biting your nails will help you know quickly when it’s time to relax. Make a conscious effort to recognise the triggers. If you need a tool to help you clear your mind, download this great free mindfulness app from Stop, Breathe, Think.

 

Get out there and live.

Coach Cogs.

Stop training like your mate!

By | Health & Fitness | No Comments

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 findings have NOT changed. We still look at a client and take into consideration a list of factors, which ultimately determine what type of program they should be running through.

Let’s say a new client ‘Bob’ walks through the door. We find out what Bob wants, we get a run through of his history (training, injuries, lifestyle, habits) and we take him through an initial screening, where we dive into simple movement patterns which help us to determine movement deficiencies and issues that we can provide drills to improve and reduce their risk of injury to yield greater results. Now without running Bob through this process…….we have NO IDEA what he needs. We put Bob at high risk of injury, increasing movement deficiencies and ultimately making his training life a whole lot harder. No one wants to make their process towards a result any harder, nor should they want to be in a higher risk of obtaining injuries. This is the FIRST example of how we make a program ‘individualised’.

SECOND…..genetics!!!! You MUST understand this from DAY 1 of training…..we are all different. Here’s is my all time favourite example to use with squatting. Most of us are on instagram or Facebook right? Most of us have probably seen those crazy asian weightlifters……they squat like 200 kg’s for reps with a smile on their face, but they only weigh a mere 50kg!!! It’s crazy right. Now I never take credit away from them because they work their absolute ass off and earned it….but they are MADE TO SQUAT! Short legs and torso, means shorter distance and greater power (remember this is obviously in combination with their hard work, programming and muscle fibre make up). Now compare this to someone who’s tall. They have LONG ass femurs, the distance to squat increases so creating power and strength already becomes harder. Maybe we have someone with long shins, so squatting to full depth becomes even more difficult. Now these just some of the many variables that will changes EVERY individuals movement patterns.

Over the years of coaching my list is still growing! Im still learning more and more about the amazing human body and how different everyone is, so I have an open mind. Unfortunately what my open mind doesn’t have time for is b*&ls$#t! The BS of training everyone the same, or forcing positions that they shouldn’t be in or……well the list goes on!

The point here is that its important to focus on yourself. Never look at someone else and compare. Aspire to someone but always think, are you realistically able to achieve that with what you have? Are you setting a realistic timeline? Just make sure you take into account factors that will influence your outcome.

Sometimes you gotta put yourself before others…

Coach Cal

Don’t be a 90%er

By | Health & Fitness | No Comments

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 50 meters of a 10 km run, doing 1 less rep then intended, allowing the momentum of the bike or rower to tick over the last calorie.

It begs the question, why is this? Is it because our thinking comprises of; task is basically completed? Close enough is good enough. I’m too exhausted. Or maybe you think, ‘That’ll do’.

Yes, I’m using examples of training and fitness here but think about the broader impact of always being a 90%er. What are you missing out on in other areas of your life by not giving your all – think about it in relation to your career, relationships with your family and friends?

Instead, how about thinking how lucky you are to have been able to do the 90% already – and that you GET to smash through the final 10%. This applies across all areas of your life.

That’ll Do, Won’t Do.

Does it make sense why we would do this? Many of us have the attitude, “that’ll do”. But it really won’t do if you want to live a full life. Do you have more to give? Or are you happy with mediocre and settling for less than you really know you’re capable of?

Let’s list a few examples to show the real impact of being a 90%er, where this “that’ll do” attitude just seems completely absurd.

  • Spending 12 months training for a marathon and stopping at the 40km mark on event day.
  • Taking 6 months to complete a 5000-piece puzzle and no worrying about the last 20 pieces.
  • Not bothering to add in the all-important references page/s to a massive assignment
  • Weeding your entire garden and leaving the last 3 visible weeds to grow.
  • Washing up the dishes but leaving the cutlery dirty
  • Washing the car and not cloth drying it

These seem crazy to think, right? But why is ok for most of us to think like this on “less important tasks”. Why do you believe it is ok to stop or even worse quit early?

This can be a little damaging to our overall outlook and approach to life. It’s something I’m working on myself as we are all not perfect. But as long as we try to recognise these thoughts and hopefully watch them come then go into our conscious mind which will give you more internal strength for next time we want to complete a task.

Complete the task

Our brains are more likely to remember uncompleted tasks, truth! And it’s has a name, the “Zeigarnik Effect”.

So, next time you want to quit, stop or tell yourself that “that’ll do”, think of how this could begin a spiral of negative thoughts and actions and the impact that will have on other important areas of your life.

Dig into your tank and pull through with as much as you’ve got and finish strong. Apply this to everything you do in your life – whether it’s at work, doing the laundry or working out.

Be your biggest fan. BE A 100%er

Instead use affirmations and positive self-talk and say them out load (seriously!), “I’m strong, I’m resilient, I’m determined” or “I will feel amazing in my nice clean shiny car” or “I’m so proud of myself for completing that 5000 piece puzzle”. Talk to yourself AS IF you have already completed the task.

Just think… if you could get to the end of each day and say ‘I gave it my all today, 100%, in everything I did’, imagine how rewarding that would be? If you can already confidently say that you do this – tell me, how does it feel?

Co – Founder Jason Clark

Prepare Your Body

By | Health & Fitness | No Comments
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 in Sports Acrobatics and Circus Arts. A many-time national champion of Ukraine, Andrii’s international accolades include World Cup & World Championship medals, the highest conceivable achievement in Sports Acrobatics.
After doing the workshop (which was AWESOME!), one of the biggest takeaways was making sure that the body is properly prepared before training.
I asked Andrii if he had ever been injured and asked his thoughts on training with injury. His answer was interesting; yes he had been injured because mishaps do happen, but he explained the importance of preparing the body.
He said “GET THERE BEFORE THE INJURY”
Meaning we should all be taking measurements to ensure that we don’t get injured and that our bodies are well and truely ready to work.
This is why stretching and mobilising plays such a significant part of your training. It’s not a side dish that we order from time to time. It’s part of your main meal. Stretching and mobilising is preparation in itself wether it’s done before training, after training or a day dedicated solely on stretching. Because over time as you become more flexible and mobile, your body becomes more suited to train. This is what prepping is all about.
Obviously Andrii’s training is different to most and don’t require the same amount of time or the same kind of prep that he does. However, we all need to make sure that are bodies are in the best condition to train.
This means not getting complacent when you do the same mobility drills that you have done before. Rather than just going onto auto-pilot and moving through the exercises, be mindful of what that exercise is trying to do and listen to the coach. If the exercise is trying to open up the hips, then think about getting into that stretch a little bit deeper each time.
This means getting into the Stretch Therapy, Movement or Yoga classes. If you aren’t allowing time for yourself to stretch then book into a class and make yourself accountable. You have access to all this so utilise it.
Happy Training : )

Are You Blessed With An Injury?

By | Health & Fitness | No Comments

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:

  1. Whinge/complain/cry to everyone in sight. Throw in the towel. Cancel your gym membership. Eat a tub of ice-cream.
  2. Realise it’s a sign from your body that you are doing something wrong. Maybe you have been over-working that particular muscle group, maybe you sleep with poor posture, maybe you hunch at work, or maybe you aren’t engaging the correct muscles when you train etc. Let’s change your mindset to realising that an injury doesn’t mean failure.

Let’s look at the steps you can take to turn this around!

E D U C A T I O N 
Use this injury as a chance to LEARN! Learn as much as you can about it. What caused it? What muscles/bones/tendons surround it? What are the best rehabilitation exercises for it? What are you doing in your daily life that may have contributed to the injury? How do you prevent it from occurring again?

S L O W  D O W N
Listen to your body. If there’s pain, there’s usually a reason why.

S E E  T H E  E X P E R T S
Your body is the only place you have to live. Take care of it. See the experts!! If you are sick, you see a doctor. If you want a great hair cut/colour, you see a hairdresser. There’s no time to GUESS and think “She’ll be right”. Chances are, she won’t be right. If you train through pain you are setting yourself up for further injury and even arthritis as you age. See an expert in the field. Think Physiotherapist, Chiropractor, Osteopath, Exercise Physiologist, Podiatrist etc. If you are unsure who to see, ask your coach.

L I M I T A T I O N S
You now need to learn where your limitations lie. Of course it’s pretty cool to squat 100kg. But does that heavy squat contribute to tight hips which in turn gives you pain in the lower back? Maybe re-assess and try 90kg squats with perfect form, rather than a bad 100kg. Are your pull-ups irritating your neck? Why not try making them easier by using a band or doing assisted pull-ups with perfect form rather than pump out horrible tough pull-ups. Be OK with having limitations. Be OK with not being the best/strongest in the gym. Your body will thank you.

R E – F O C U S
So you’ve hurt your shoulder/wrist/knee/ankle. Take this time to re-focus on other body parts. The days and times when you would normally be training these areas, look at other areas of your body that you can improve. You may have a sore shoulder, but that doesn’t mean you can’t work on hip mobility and hamstring work. Spend more time on flexibility or mobility. Strengthen those weak rhomboids. Pick a few things you CAN do, rather than what you CANNOT do.

Life isn’t linear. Embrace the injury as a new journey towards your goal.

Soni Jay 🙂