Health & Fitness

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

When Should You Stretch

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A Physio’s Take On Stretching – When Is the Best Time To Stretch?

On a recent visit to P360, two colleagues and I were treated to a gruelling yet enjoyable functional workout, put through our paces by Jason. Once I had recovered and regained control of what felt like jelly filled legs, I was left to reflect on the thorough, systematic and professional approach that the P-360 team have integrated into their gym. Focussing on functional movements, correcting mal-adaptive postures and movement patterns, they manage to incorporate science, enjoyment and a feeling that by the end of the session you have worked to your maximal capacity in an all encompassing work-out style.

One of the areas that I was most impressed with was how the trainers chose specific stretching techniques at specific points of the session. To the unassuming or untrained eye, it may just seem like a normal part of the exercise session.  However, when it is broken down and analysed it becomes apparent that the stretching techniques chosen have been carefully thought through and scientifically match the stage of the workout.

Here’s how it works….

Stretching, more formally known as flexibility training, comes in different forms with varying degrees of advantages and disadvantages. Here I will discuss briefly the different methods of stretching and the practical applications in each case.

During the warm-up we were taken through a series of dynamic stretches. Dynamic stretches are controlled, specific movements that are used to prepare our bodies for activity. It promotes dynamic and functional flexibility, often involves multiple joints and replicates the movement patterns that will be used in the ensuing exercise. Used as part of the warm up is a perfect application, improving co-ordination, strengthening the contracting muscles and keeping the core body temperature elevated so that muscles and surrounding tissues remain pliable. Although dynamic stretching is not as effective as static stretching for producing long-term gains in muscle flexibility, it serves the purpose of getting the body prepared and ready for activity.

As we moved through the exercises, the trainers were closely analysing our movement patterns and exercise form, identifying tight structures that were inhibiting optimal movement. In the break between sets, we were each encouraged to perform PNF style stretches of various individual muscles. Proprioceptive Neuromuscular Facilitation (PNF) were developed by physiotherapists in the 1950’s and have since been perfected for use in the athletic world. PNF stretches utilise muscular contraction to elicit relaxation in muscle groups and are highly effective for producing short-term increases in flexibility; giving instant results to induce a change to exercise form between sets.

To end the session the focus was switched to static stretching of the major muscle groups that had been used. Static stretching involves elongating the muscle to its tolerance and holding that position for 30 seconds before relaxing, with each stretch repeated 4 times. 30 seconds has been shown in scientific studies to be the recommended time to hold a static stretch, allowing sufficient time for the muscle to relax without causing permanent connective tissue lengthening or increasing the risk of injury. Although the adaptations of static stretching disappear within one hour post exercise, consistent and frequent use can result in long-term flexibility gains. The instruction given during the static stretches by the trainers empowered us with the knowledge and practical application to continue these stretches in the post exercise period, aiding recovery and overall flexibility. Static stretches performed prior to exercise can result in a temporary strength reduction which doesn’t occur with dynamic stretches.

In summary, the correct stretching techniques, performed at the appropriate times can complement and facilitate improved training outcomes; conversely, incorrect stretching techniques can negatively affect training, adaptation and growth. The importance of this is clearly not lost on the team at P-360 and is just one example of how they use thorough, evidence-based training techniques with great success.

Ciaran Caldwell, BSc (Physio) Physiotherapist


Phone: 07 3846 4800

Address: Suite 2B, 90 Vulture Street, West End, Queensland 4101

Postal: PO Box 5325, West End, Queensland 4101

10 biggest mistakes when eating healthy

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The 10 Biggest Mistakes People Make When Trying To Eat Healthy

  1. Going Low Fat – Fat is considered sacrilege in the “health” world. Where did this bad wrap come from? Is it because we think “eat fat, get fat”? Or because fat is higher in calories per gram than protein and carbs? For whatever reason, not all fat is bad…In fact, we NEED it or your good cholesterol cops a beating (and we definitely don’t want that). Remember when choosing ‘low fat’ options someone in a white coat somewhere in the world has changed that very product you’re spooning down your throat.
  1. Making drastic changes over night – It always baffles me why someone who has had poor dietary habits for 15+ years want to switch overnight to drinking green tea and kombucha and while eating sauerkraut dressed with seaweed. I’m sorry to break it to you, making such drastic changes is NOT sustainable and will most likely set you further back when you give in to temptation while watching The Bachelor. I can’t think of a more applicable children’s story than the “Tortoise and the Hare” to insert here. Changing habits is a marathon, not a sprint.
  1. Not having enough Fruit and Vegetables – Are they really that hard to eat? Surely there is something with colour that grows from the earth that you like? If so, eat it. Eat it every day to start with if you must. Increasing your veggies will help provide your body power charged nutrients to keep you fuller, increase energy and to increase health on a cellular level. Remember most of us are full and satisfied but starving due to the lack of nutrients. That’s a dangerous place to be people.
  1. Not drinking enough water – This is the BEST supplement you could ever take. You know the stuff…the little droplets that “falls” from the sky is SUPER important for whole bunch of reasons. Also, this power supplement aids in weight loss. So drink up people.
  1. Choosing “diet” foods – Big company marketing tactics got you again right? This craze of “diet, low fat, reduced calories, 97% fat free, fat free, slim, trim, 3% fat, lite, baked and not fried, no added sugar, all natural etc etc etc. has to end. It’s simple… foods that have marketing claims such as these have been altered by that white coat guy in some factory again. Try to use whole foods where possible to avoid all that confusion and hours wasted on label reading.
  1. Tell yourself “I CHOOSE not to eat that” rather than “I can’t eat that” – Let’s say this one is a mental strategy many have had success with. If you’re at home resting on the couch, or watching a movie, or dining out with friends, generally this environment demands naughty foods right? It doesn’t have to be that way. In fact, even calling them “naughty foods” promotes a negative relationship with food. In brief, if you make a conscious decision that you CHOOSE not to have that dessert, or that chocolate, or that ice cream rather than feeling restricted and telling yourself that you “can’t” enables a much better mindset around food. Your thoughts are your actions!
  1. Following the latest celebrity diet craze – Paleo, vegan, vegetarian, ketogenic diet, zone diet, if it fits your macros, gluten free, sugar free, high protein/low carb, high carb/low fat, cleanse diet, soup diet, fruitarian…No wonder we’re all so damn confused. Even I am looking at some of the fads out there. To put it simply…The best nutrition plan is one that you can stick to while providing your body health on a cellular level. Don’t get caught up in the anecdotal evidence that worked for some celebrity, coach, fitness model, friend or family. It must feel right FOR YOU! Learn self-assessment and listen to your body.
  1. Taking the latest diet pill or powder that guarantees you shred 30kg’s of fat in 3 days. Once again, humans get sucked into the latest super supplement via clever marketing from companies with BIG budgets. If you don’t want your bubble busted again then please don’t read on. There is no such thing as the ultimate fat loss pill or powder. It’s simply persistence and consistency. So stop flushing away your hard-earned money (because that is literally where ends up) and invest in a quality Coach or Dietitian to assist with your fitness needs. You’ll end up saving money.
  1. Telling ourselves Carbs are the enemy – Carbs ARE NOT the enemy. Having a loaf of bread, 4 scrolls from baker’s delight, bowl of mac and cheese and 8 slices of pizza in one day is too many carbs (unless you’re an ultra-distance runner). What most don’t realise is that there is carbs in most packaged foods and as a society we consume these like we’re being invaded by another world and need to go into “lock down”. Like any food group…if you have too much of something it will throw out your internal system. Just be mindful and consume in moderation. You need these for liver, brain and muscle function.
  1. Going on a “diet” – Coming back to that mental strategy as mentioned above. If someone says to you “I’m going on a diet as of Monday”. I’m assuming your immediate thoughts are “it’s going to be hard”. “You’re going to need to restrict yourself”. “You’re going to be drinking juices all day”. “You’re not going to fun to hang around anymore” etc etc etc. Can you see the negative connotations to “going on a diet”? Why not approach it in a way that seem less like hell and more pleasurable. Maybe start with a few simple switches on brands ie table salt for pink salt or increasing water, or having fruit and nuts at snack time instead of cookies and a large cappuccino with caramel syrup.


Thanks for reading and hope you can truly start and cement a healthy lifestyle.


Jason Clark – Co Founder Perform360

IG – @Fulled_By_Plants

Could Your Big Toe Improve Your Squat

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Let’s get them GLUTES firing in your Squat!

There is no doubt there’s a lot to think about when performing the high skill movement such as the squat. You should be thinking how you can maximise activation during the entire movement as opposed to just moving up and down with some weight on your back. Watch this 56 sec video on how the “big toe” could improve your squat.