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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.

Matcha Latte – Recipe

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MATCHA LATTE

With Winter in full swing, why not give this warming & metabolism boosting drink a go?

You will need:

– 1 tsp matcha green tea powder

– 2 tsp sugar/sweetener of choice

– 3 tbsp hot water

– 300ml hot milk 

How To Prepare

  1. Spoon your matcha green tea powder and sweetener into a mug.
  2. Add the hot water and mix with a spoon or with a whisk until it is a smooth dark green paste. This will prevent clumping.
  3. Warm the milk in a separate pan or microwave and pour into your mug. 
  4. Use a whisk/fork to mix the paste and milk together until smooth and light green in colour.
  5. Drink up!

Spiced Smoothie

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Spiced Smoothie Packed Full Of Goodness

  • 1 cup water or coconut water
  • 1 cup almond milk
  • 1 frozen medium banana
  • 1 cup frozen strawberries 
  • 1tsp coconut oil
  • .5 tsp ground cardamom
  • Tip of a tsp ground ginger
  • .25 tsp ground cinnamon
  • 2 kaffiar lime leaves
  • 1 serve vanilla paleo protein or grass fed coconut and chocolate.
  • Top with flaked coconut if you want to feel special 

Enjoy!

Mathew fury – Creative food specialist 😊

Protein 101 with Angie Clark

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It can often be hard to navigate the best products to compliment your health and fitness lifestyle when it comes to what is available in the supplement industry. Unfortunately, a lot of sports supplements have big claims without having a solid scientific base and without strict food and drug standard regulations, often these products can be contaminated and lead to ill health or even failing drug tests not to mention a burn your back pocket!

One of the most frequent questions I am asked as a Sports Dietitian is whether or not protein powder is necessary if you are training. It is well researched and accepted that protein is necessary for muscle recovery and this food group is essential in nutrients to help growth and repair, particularly if you are exercising regularly.

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My first response would always be that no supplement is necessary if you have well balanced, nutritious diet. This being said, I understand our lives are busy and not everyone can be perfect with nutrition so we need to strike a balance between convenience and health.

Science tell us that 10-20g of protein post-training is beneficial for enhancing muscle protein synthesis. The next question is what does 10-20g of protein look like and where would I get that from?

This is where protein powders can be a practical solution to ensure you hit your protein needs after a session. As an unbiased nutrition critic (i.e. I am not in any way paid royalties to promote a particular product or company), one of the few products I recommend when it comes to protein powder as a dietary supplement is the range developed by Raw Amazonia. What I like about Raw Amazonia;

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  1. The ingredients are based on wholefoods, where possible are organic and don’t contain unnecessary fillers or artificial additives.
  2. They have multiple sources of protein (rice, pea or whey) and in the correct balance/ratio to achieve all essential amino acids to help muscle recovery per serve (30-40g scoop of powder = 10-20g protein).
  3. The process of sprouting and fermenting grains, adding prebiotics and enzymes enhances digestion thereby increasing nutrient absorption.
  4. The company is an advocate for sustainability from source to consumer.

 

So where does protein powder fit into your diet?

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  • Post-training is ideal particularly if you find yourself time poor then one serve in water or milk taken as a drink will kick off your nutrient recovery.
  • As part of a Breakfast, which is typically higher in carbohydrate, adding protein in powder form doesn’t require extra preparation and helps in keeping you feeling fuller for longer.
  • As a snack option if you are hungry between meals or find yourself a long way from eating a balanced meal, one serve can adequately bridge that gap.
  • As a protein source if you find your diet is lacking or low in protein in general from other food sources for various reasons.

Conveniently for P360 members, you can access Raw Amazonia protein powders when you are next in the gym! So take some time to have a look at what is available and consider using this to enhance your training and progress your results.

 

Cheers to Nourishment!

Angelique Clark

Sports Dietitian|Exercise Physiologist 

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Osher Gunsberg’s Shoulder Rehab

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Osher Gunsberg (The Bachelor Australia host and Aussie legend) unfortunately suffered a shoulder dislocation in Nov 2015. In only 3 weeks we have increased a huge amount of stability and overall strength within the shoulder joint.

Also within this time Osher has lost an amazing 3 kg’s of body fat and gained 1kg of muscle on a vegan diet.

Here are the main 4 exercises we had Osher perform to achieve such amazing results.

3 Must Use Tips For New Years Resolutions

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3 Tips to ensure you achieve your New Years Resolutions

What is it about the turn of a new calendar year that makes us want to set new goals to achieve great things?

  • Is it the clean slate approach?
  • Is it the opportunity for a fresh start?
  • Is it that we have more time to think and reflect during the holiday season and figure out what’s really important and what matters most?
  • Is it that we want to leave bad thoughts, feelings and decisions behind us?
  • Or do we want to resolve unfinished business?

I think you would agree that it’s probably the majority of these things! Reflect on how good it felt to be in control of setting a plan for the year ahead. The purpose of this blog is to ensure you don’t come crashing down with the 92% of the population that fail their New Years Resolutions.

Here are 3 strong and practical tips that will ensure you fight to keep your place in the 8% of people that can reflect on the previous year feeling content in your achievement.

  1. Make Your Resolutions Realistic

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Too many of us shoot for the stars on this one and end up in the clouds. Setting unrealistic goals and expectations can be dangerous physically and morally demeaning. We need direction and we need a challenge, so rather than just setting a long-term end goal, break it down and use each step as a win. However slow, it’s still one step closer to the aim and eventually you will get there by acknowledging the smaller achievements along the way. It’s much easier to push a boulder up a hill if it has momentum rather than pushing it from a static start. If it stops for a second then it’s extremely hard to get it moving again and this is where most people give up or even go backwards. Now pushing boulders for some may be unrealistic J, a better example would be if you couldn’t jog more than 2km without stopping then setting a New Years Resolution to do a marathon by June is dangerous as the time frame is too small for the effort you would need to invest in seeing this goal through. Committing to a local, organised park fun run over consecutive months is much more realistic – it gives you a challenge and it provides direction without being unattainable within that time frame. You will also feel accomplished by being able to complete it. Build from there and sure enough it can lead into longer distances, but committing to every one of those events and achieving it, will feel just as satisfying as a marathon.

2. Nominate A Support Network

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Don’t just think about this one, really sit down and decide who you will need around you to keep you on track when shit gets real tough – and it will! How much better does it feel knowing you are working in a team or being in a space where you are motivated by the people that surround you, especially if you are having a bad day. Any successful company or sporting team attributes the teamwork of many professionals as integral to their structure. Achieving New Years Resolutions is no different. Align yourself with people who you know will support and encourage you while you’re on your path to achieving what’s important to you. This may also be an opportunity to remove yourself from people you perceive to not have your best interest at heart and seek more positive associations (time for a Facebook friends cull?). It is interesting if you start with a positive intent, the right people will align themselves with your energy – go on and try it!

3. Belief and Visualisation

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If you can’t perceive where you want to end up, then it won’t materialise. Take the time and really see yourself in the picture of where you want to be – go into as much detail as you can (what’s the colour of your shoes? how are you standing? What would that feel like?). The art of clear visualisation or meditation if you want to call it that creates a time of still, quiet and focus. Everyday life we battle to block out distraction, this is the one moment you can give your future the opportunity to be heard in your own voice. There are a plethora of books explaining the power of the subconscious brain and how finding a mere 3-5min a day to center your thoughts triggers a productive response. When your subconscious and conscious brain starts aligning in the same direction the wheels are set in motion and you will be astounded by the results.

Remember that a life without inspiration, a fulfilled purpose or direction is a hard way to live. No amount of salad, smoothies, workouts, kids, houses, shoes or financial security can make that go away. You can’t experience true optimal health without passion, purpose and inspiration. Don’t let yourself fall into this way of living as the year rolls on because somehow, in the moment, it seems safer and easier than attempting to be part of the 8% of people that succeed their New Years Resolutions.

If you wish for more guidance or assistance with any of the above please don’t hesitate to reach out and email us at admin@perform-360.com.au. We nominate ourselves to start your support network!

Cheers to your happiest healthiest 2k16

Jason Clark -Co Founder of Perform360

Five Tips To A Healthy Xmas

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5 Tips YOU NEED to STAY on track this Christmas

Why do we dub this time of year the ‘Silly Season’?

It is very possible to enjoy the company of our friends and family without over indulging on poor quality foods and over consuming alcohol. We manage to do this reasonably well all year round, yet why is it that as soon as December arrives we seem to ‘get silly’ and let go of all our healthy habits?

Think back to the last few Christmases – how have you managed them in the past? Chances are you regret your actions in the New Year, so why do so many of us still continue to do it? Is it a stress relief? Is it because your family and peers do it? Are there automatically more reasons to celebrate? Is it because your exercise decreases? Do you have more time? There are many contributing factors that lead to us being too relaxed over the holiday season but it doesn’t have to be and we want to make this year different for you – and its start with stopping the BLAME GAME.

At Perform360 we are firm believers that balance in training and nutrition is crucial for longevity and contentment. So this year, if you choose to maintain a good level of exercise and decent nutrition then you need to stop making excuses, and take responsibility by forming a strategy in advance.

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  1. Keep exercising/moving – Most people have more time over the holiday season so why do we sit around watching the Netflix (or Cricket!) all day? This is a fantastic opportunity to schedule in more sessions and be accountable to your diary.
  2. Exercise as early as possible after rising – Do your workouts in the morning, there will be fewer interruptions and you can plan the rest of your day. As soon as you lose the structure of work, planned PM sessions are likely to be missed with impromptu social engagements or you just don’t feel up to it.
  3. Layout your finger food/snacks on a plate – When you are at social occasions and not in control of food available, put your chosen snacks on a plate instead of ‘eating as you go’. It’s much easier to be mindful of your total food consumption when it is laid out in front of you. Stick to ONE nibbles plate and then hold out until the main course.
  4. Increase your water consumption – Christmas in Australia can be extremely hot and humid so you must be mindful to increase your water intake. Your thirst should be a great indicator to increase this consumption. Also, by adding more fluids you will be less likely to feel hungry and snack on poor quality foods. Jazz it up by squeezing some fresh lime or place some lemon slices in mineral water.
  5. Start creating your 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 join together and support each other produce far better results. Start thinking now who could be in your support network.

Christmas is a lovely and fun time of year and we encourage you to experience it in its fullest with the reminder not to forget the results your have achieved so far.   We hope you start thinking of ways to implement your Silly Season tips to keep your results on track and we welcome more tips and comments on the P360 forum from you to help the team!

Let’s not forget the true meaning of Christmas – aside the copious amounts of food and ridiculous material gift giving is an underlying message of sharing health, hope, peace and joy amongst your loved ones, often the ultimate gifts are the things that money can’t buy.

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Wishing you sincerely a wonderful Christmas from all the team at Perform360

Very Berry Xmas Smoothie

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Very Berry Xmas Smoothie

 

Ingredients

  • 1 frozen banana
  • 1/2 cup frozen cherries
  • 1/2 cup frozen berries (any berries)
  • 1 cup coconut water or bottled water
  • 20g Raw Amazonia protein powder

Method

  • Blend all ingredients until smooth using a blender, thermomix, vitamix, nutri bullet for approx 1 -2 mins
  • Pour into a glass and serve immediately
  • Top with fresh berries
  • Prep time 5 min

 

Enjoy 🙂

Protein Pumpkin Pancakes

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Recipe of the month

Protein Pumpkin Pancakes

Ingredients:

  • 50g Oatmeal Blended
  • 1tsp nutmeg & cinnamon
  • 1tsp stevia
  • 3 egg whites
  • 1tsp LSA meal
  • ½ cup Pumpkin Puree (can be purchased frozen & cubed at Coles, just heat & blend)
  • Macadamia/coconut oil to cook in
  • Light Ricotta Cheese
  • Sugar Free Maple Syrup

Directions:

  1. Blend oats, stevia, spices, egg whites, LSA & pumpkin together. It should be a nice pancake consistency (not to thin, not too thick).
  2. Heat a little macadamia oil in a pan
  3. Pour pancake mixture onto pan and wait for small bubbles to surface before flipping.
  4. Should make 2-3 pancakes depending on the amount you pour.

Topping:

  1. Mix together ricotta cheese with a little more stevia.
  2. Top fresh warm pancakes with ricotta mixture
  3. Drizzle with Maple Syrup and a sprinkle of cinnamon.

3 Simple Drills For Better Wrist Mobility

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The Importance of Preparation & 3 Simple Drills to Enhance Your Foundation

I’ve always aspired to a body that appears to move with utmost ease. If you haven’t had the chance to appreciate this then you simply need to look at the worlds top athletes in action. The efficiency in their movement creates what appears to be an effortless performance – strong yet fluid. The reason for this, is the time they commit to preparing the foundations they need in order to perfectly execute their chosen movement. Exercise preparation is the foundation to improving performance.

We are only as strong as our weakest part, and this often comes down to strengthening the core (or foundation) to improve the entire structure. If your handstands, cartwheels, crow poses and other gymnastics or yoga moves look untidy, incomplete and broken or of you can’t quiet seem to feel right with barbell positioning, it will most likely be due to lack of preparation or eagerness to progress too quickly without a solid foundation. Unfortunately most people push through this thinking higher volume will improve technique (the more the better concept!). Compound poor technique with volume and you’re compromising your foundation that leaves you susceptible to injury. Let me slow things down for a moment to focus on some simple drills to better prepare you for improving your performance.

Start your sessions with some simple wrist preparation drills

  1. Wrist rolls

Wristrolls

Interlock the fingers of both your hands to make a ball. Once you have created this ball rotate one hand over the other in a circular type motion. You will generally find you’ll naturally go in a one direction first. Rotate 5 – 30 times then change to the opposite direction for the same amount of rotations. Start with the lower repetition range and work up. Don’t be surprised if one direction of movement feels slightly unnatural and awkward to start with, as long as it pain-free and not under load you are doing it right.

  1. Wrist Waves

Wave

Interlock your fingers and form a straight line with both hands. Elevate one elbow (left or right) toward the sky to start your wave. The natural progression will be to transfer the elevation from the elbow then into the wrists. You’ll notice that the original elbow that started the movement will lower at the end of the wave. Repeat this several times then switch direction. Once again, you find one direction abnormal but persist in challenging your dominant motor patterns.

  1. Reverse Prayer

wrist rolls#2

Place the backs of both hands against each other with your fingers pointing down towards the ground. Gently push the backs of your wrist together (as much as your current flexibility allows pain-free) while keeping your forearms parallel with the ground. Hold this for 5 – 30 seconds. The reverse prayer is a very simple but effective wrist mobolisation exercise.

These are my 3 go to drills before and after any hand balancing, Yoga, Animal Flow, or regular resistance training. They can also be useful to provide some relief between sets in the middle of your practice and I even strongly recommend it for people spending extended periods of time typing on a computer. Dedicating five minutes to these drills as part of your warm up and cool down and any chance to pass dead time you get in your day (e.g. stuck in traffic, watching TV, waiting in a queue) will work to surprisingly enhance your performance immensely. Remember, the goal is to train to last, and you’ll be missing out on serious training time if you’re taking time off for injuries.

 

Jason Clark – Co Founder Perform360