Health & Fitness

2 things that will make you stronger

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What you think about in the lead up to a big lift will completely determine the result. How are you mentally preparing yourself the moments before is so important to successfully hitting the lift. It’s the make or break.

For example, hitting a 3rep max effort set is distinctively different then hitting a comfortable 3 reps. We coach people to treat every set as if their going for a max effort set. We get them to set their intention before approaching the lift and accelerate through the left with maximum velocity (after their technique is perfect), so when they go for a max effort set they’re ready physically and psychologically. This is something that takes practice so the more you do it, the better you’ll be at it.

The human body is amazing with its ability to adapt and develop strength. We’ve all heard stories about ordinary people performing extraordinary feats of strength when someone they care about is in a life or death situation. Of course a life and death situation is vastly different to the gym environment and nothing is going to simulate that scenario, but what if you could get close with a bit of practice. What if in your head you play a little game that this is life and death. In your mind you have to want to move the weight more than anything else in the world at that time or you wont fire up the nervous system enough to complete the set. It doesn’t matter what self-talk is going on in your mind as long as you’re firing yourself up to go after it.  

Being mentally strong and having the ability to push yourself to the limit is one way. Having an amazing training environment is another way to elevate your training to the next level. Strength and hard-work is contagious and iron sharpens iron. If you’re training with a crew that’s pushing it every session then you’re going to get better…fast! Having an environment that’s lifting you up and cheering you on during your lift will only help in your success. If you want to be a lion, then train with lions!

Coach Cogs

Co founder at P360

Red Velvet Pancakes

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Red Velvet Pancakes w/ Macadamia Cream Frosting

Time: 20-25 minutes

Serves: 2

GF, DF, Vegetarian



2 medium/large bananas

1/2 Cup Hazelnut Meal

23g (Approx 10 whole) Macadamias

4 Eggs

2 Tsp Vanilla Essence/Powder

1 Tsp Baking Powder

1 Tbl Cacao Powder

2 Tbl LSA

2 Tbl Desiccated Coconut

30g Fresh Beetroot (approx. 2 medium slices)


Macadamia Cream Frosting

100ml Coconut Milk

1/3 Cup Macadamias

1 Tbl Maple Syrup

1 Tsp Lemon Juice (optional)


If you are making the Macadamia Cream Frosting:

Place all ingredients into a high power blender and whiz until smooth – pour mixture into a small pourer and set aside. There will be plenty left over to use in future so keep refrigerated in an airtight jar.

You don’t need to wash the blender before moving on to the pancakes, otherwise, you can just skip this step and move straight into the pancakes!

Place all ingredients into a blender and blend until smooth – this should take a couple of minutes, scrape down sides once or twice.


Hailey Grey – P360 Member and cooking enthusiast

5 tips for perfect Salmon

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5 tips from expert Chef to Preparing and Cooking your Salmon – Matt Fury from Hummingbird House Charity


  1. Buy a quality piece of salmon that is a even thickness, no slime and a nice rich orange colour.


  1. The skin protects the fish when pan frying.You can always take it off after cooking if you are not wanting to eat it. This allows fish to stay really moist.


  1. When white drops start to appear at the meeting point of the fish and the tray when baking your fish, it means the salmon will be around medium rare, the higher the white drops on the piece of fish the more fully cooked it is.


  1. Salmon cooked straight out of the fridge cooks very unevenly, so it is best to get out of fridge what you are going to eat and sit it on the bench (around 10-20 minutes) to come up to room temperature before cooking.


  1. Salmon is best rested just like a steak. Rest half the time of cooking as a rough guideline. It continues to cook even after it is out of the pan or oven and be aware salmon cooks through very fast.
Head Chef – Hummingbird House

It’s Ok

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A few months ago I decided I would take up Capoeira. If you’ve never heard of it, It’s a martial art that’s disguised by music, dance and acrobatics….so it looks more impressive than it is effective. Not something you would use on a couple of thugs trying to take your wallet. However Capoeira is full of good vibes and you can learn some new mad skills that you didn’t know the body can do. 

I was exited about my first class and the first couple of sessions went off without a hitch. We went through the fundamentals and I was confident that this was my new thing I’m going to love doing for many years. After my third session I was invited to a mixed level class on a Saturday and I was reassured that I would be fine even though I was a complete novice.

Saturday arrives and I walk through the doors and soon realise that I am the only beginner. It didn’t phase me so I warm up with the rest of them. Then this is where things went down hill. If you have ever seen Capoeira then you’ll know that there is a lot of coordination required which I thought I had…I was wrong.

On this particular day, the teacher was covering for the teacher that I had previously. Clearly she wasn’t used to such a beginner in the midst of a group of intermediates. She quickly showed a sequence of moves and then without any further instruction everybody would follow suit.

I felt like a potato with legs. What made it worse was the entire wall was a mirror, so my attempts at looking semi-competent were futile. Every time I would stuff up, the teacher instead of coming over would just shout “Just do the first bit” and about 20 heads would turn around and look….If the ground opened up and swallowed me I would of been ok with that. I felt like an idiot (more so than usual).

Then it dawned on me.

I hadn’t been in those shoes for quite sometime. The shoes that people have on when they walk through the gym doors for the first time having no idea what they are doing.

It’s easy to forget how it all begun when we have been doing something for many years. We’ve got to remember that we all once started somewhere.

Keep going, persist and be stubborn. It’s going to be ok. You have to be uncomfortable sometimes and you will be stronger for it. One day it will be nostalgic when someone else walks through the doors in those shoes and you’ll remember where you once were….maybe go over and say hello.


Thanks for reading


Coach – Alex Low

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.