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25.01.2022 ULTRA ACHIEVEMENT! What an achievement to complete his first Ultra Run - and no other way than a ‘virtual’ event in the picturesque foothills of the Great Dividing Range in Dayelsford. One step closer to an even bigger goal to come!! Awesome work also goes to CPC athlete and Naturopath Johanna Clark Naturopathy who has been working meticulously with Andy on daily nutrition and supplementation and Raceday nutrition. Nutrition can make or break an endurance athlete and Jo and Andy nailed it

24.01.2022 RACING ACTION ! Was great to see racing action up FNQ last Sunday with Ironman Cairns last weekend, gives us all some positive hope down south that we too will be following suit in the coming months. If you haven't already started to have a think about what your 'new' racing season is going to look like, now's a great time to assess how you would love the back end of this season to look for you. What goals will continue to motivate you and what challenge you would like to ac...hieve. You don't have to know what race specifically - but what goals you would like to achieve. That way you can then map out the second half of the season and really start to get stuck into race prep work over the next few months. (this is where all the hard work over the past months comes into play!) Those of us down south also welcomed in daylight savings today. Days getting longer, warmer and brighter. That only means good things are on the horizon! Happy Sunday!

24.01.2022 MONDAY MORNING MUSINGS..... Do you have a 'TO DO' list that is so long you don't know where to start? Have you been putting off doing something yet it won't go away?... A hard session that you don't know how you are going to complete? A test or a task at work that seems enormous right now? Regardless of what it is. Things can often seem impossible if you look at it from a wide lens. It's like looking at the top of a mountain you are about to climb and you go 'wholly hell'. Or standing at the swim start / start line of a race - and wonder how you are going to finish it. It can be so daunting! So instead of looking at the top of the mountain, why don’t you try and focus on the first corner instead. Or at the start line of a race, the first swim buoy, or the first marker.... Breaking it down into manageable pieces will help not only make it seem so much more manageable, but will also take the pressure off also. So that TO DO list. Don't look at the whole list. Tick them off. One by one. That thing you have been putting off, make a start. You don't have to finish just start. That hard session? Break it down. One interval at a time. That overwhelming test or task? Again. Break it down. Bite size pieces. You've got this! The satisfaction after it's done is worth it !

24.01.2022 FESTIVE 5 CHALLENGE The final wrap up to our 2020 build / season / year is our Festive 5 ! A take on the well known ‘Rapha Festive 500’, but ours with a twist to help ensure everyone can gain the most for the challenge, and make it applicable to you and your goals. ... Ultimately the purpose behind the challenge is to add a little focus and a training spike over the Xmas/NY period when a lot of people tend to have some extra time up their sleeves. Continue reading... http://completeper4mancecoaching.com.au//the-festive-5-ch/

23.01.2022 DOCUMENTARY OF THE WEEK: Freeman If you are looking for something to watch in your spare time, or on your next indoor training session, then I highly recommend this doco which aired last night on ABC. Cathy Freeman relives her moment in history, while subtly reminding us all to recognise and respect the struggles of Indigenous People. Goosebumps. All over again. A story that will be part of Australian and sporting history forever. ... Highly recommend. https://iview.abc.net.au/show/freeman

23.01.2022 PODCAST OF THE WEEK: Dealing with setbacks I listened to a great podcast recently in which I wanted to share with you some of the key messages from it. It was centered around dealing with injury and navigating your way through that, but it went into dealing with any setback - such as dealing with COVID in general, or the loss of a race, which most of us will or have already had to try and navigate. The key message: If you want to go FAR in your recovery/move past your setbac...k, you have to FEEL > ACCEPT > RECOVER. CONTINUE READING & LISTEN HERE: http://completeper4mancecoaching.com.au//dealing-with-set/

21.01.2022 MONDAY MUSINGS... Believing in yourself means having faith in your own capabilities. It means believing that you CAN do something that it is within your ability. When you believe in yourself, you can overcome self-doubt and have the confidence to take action and to do what is needed to achieve your outcome, to reach new heights... ... So even if you don't believe in yourself, keep stepping up. Be curious. Get uncomfortable. And keep turning up. Because you will improve. You will see change. You will loose that self doubt. And you will start believing....

20.01.2022 WELCOME Suzanna. Looking forward to being a part of your health, fitness and running journey! And sharing some tips, advice and support along the way.

19.01.2022 THE CPC CUP ! CHALLENGES - EVENTS - PRIZES - GIVEAWAYS & MORE! Our athletes have started their own racing season, with challenges and events keeping them focused, motivated, creating a sense of community and having plenty of FUN along the way! ... SEPTEMBER Sprint Racing Action! 5 September & 19th September Challenge - Segment Saturday/Sunday! 12 September OCTOBER Sprint / Olympic Distance (double header!) 24 October NOVEMBER CPC CUP Carnival ! 31 Oct - 3 November CPC Half Ironman Challenge 28 November DECEMBER 12 Days of Christmas The Festive 5 ! YOU TOO can join in on all the racing action and loads of fun! Plus receive lots of added benefits including online support services, virtual coached training sessions, group training, private facebook group, social events, exclusive education and more. All part of our SUPPORTING MEMBERSHIP and all for less than $5 a week! Get in touch to get started or to find out more!

18.01.2022 RECIPE OF THE WEEK: Roasted Vegetable, Chickpea & Haloumi Salad w candied walnuts Boost your salad game and brighten up your meal (and your day!) with the vibrant colours and flavours of this warm roasted vegetable, chickpea and haloumi salad with candied walnuts. Nutritious, full of flavour, and perfect for leftovers. Great thing with this salad is, the vegetables can be altered based on what you have in the fridge, and haloumi can be subbed for tofu, tempeh (keeping it vegetarian or taking it vegan) or add another protein of your choice. Add this one to your meal rotations, and you will have a delicious lunch or dinner on the menu that’s super easy to prepare. http://completeper4mancecoaching.com.au//roasted-vegetabl/

18.01.2022 FESTIVE 5 CHALLENGE ! We're kick starting our FESTIVE 5 CHALLENGE this week! If you want to get involved, jump on in for all the details! FIND OUT HERE >>> https://www.facebook.com/groups/664509430881287

17.01.2022 2020 - What a year it has been for us all. But as I sit here and type this, I genuinely want to THANK YOU for your support. It has been a big year mentally, financially and emotionally for a lot of us. Personally we've had a big change too, moving locations. Packing up one house and working on settling into a new one, re-learning what will be our new normal. So I thank you again for your support to ME, CPC and to my family during this time.... As a Coach I am super proud of the achievements of our athletes and they too are proud at how far they have come. Like most years, there will always be ups and downs, we will always be trying to navigate our own in this crazy world, working out whats right for us at the time, what we could do better, how we can serve ourselves and others, and simply aim to live our best lives possible. And I'm pleased that I am able to share part of that life journey with each of our athletes, their families and our community. I also want YOU to congratulate and celebrate yourself! During this time, take a moment to reflect on your year, APPRECIATE what you have achieved, focus on what you still want to achieve and simply be GRATEFUL for all that you have in your life. Because our lives are worth celebrating! So celebrate with vigour, and bring in the New Year an even healthier, happier version of yourself. Coach Sarah & CPC

16.01.2022 MY TIPS FOR HAPPINESS: I recently re-read an article written by Sir Richard Branson (and I have shared it with some of you before) and thought I'd re-share with you, as I think all of us would be able to relate: "So many people get caught up in doing what they think will make them happy but, in my opinion, this is where they fail. Happiness is not about doing, it’s about being. In order to be happy, you need to think consciously about it. Don’t forget the to-do list, but reme...mber to write a TO-BE list too." CONTINUE READING https://www.virgin.com/richard-brans/my-tips-happiness-2018 'HAPPY' New Year. Coach Sarah :)

15.01.2022 SIMPLE 3 INGREDIENT HOMEMADE WRAPS We all love to be able to whip up something simple and nutritious when we have 'nothing' left in the fridge. Well these 3 ingredient wraps will be your go to for breaky, lunch or snack time. Simple and quick to make, delicious AND nutritious. Fill them with any of your favourite ingredients and you are good to go. ... You won't need to buy store bought wraps again! http://completeper4mancecoaching.com.au//simple-3-ingredi/

14.01.2022 Super proud of our small, yet committed team of athletes. Going up against some of the biggest squads and clubs in Vic and holding our own. and best of all, athletes are having a blast AND reaping the rewards/benefits. Well done team! And we’ll done Triathlon Victoria for the initiative.

14.01.2022 CPC CHRISTMAS CATCH UP + Social Ride + Festivities Sunday 13 December, Beach Road, Melbourne... A chance to get together for a social ride followed by a feed. All current, former (or future ) CPC athletes and their fellow friends / family welcome. We will kick off with a social ride - suitable for all levels. And we'll finish with food and festivities. Come and join us for a morning of social gatherings and celebrations. Shoot us a DM for full details.

14.01.2022 Getting in early, before the final pre Xmas rush... Wishing you and your family / loved ones a beautiful Christmas day / week filled with love and laughter. Christmas is the perfect time to take a moment and be grateful and thankful for the people we have in our lives and the memories we share of those we have lost.... So besides the gifts and food, enjoy the moments shared with loved ones. As that's what Christmas is truly about. Enjoy the magic of Christmas! Coach Sarah & Team CPC

13.01.2022 RACE / EVENT #3 CPC CUP We're had a fantastic start to our CPC CUP Series. And this weekend we head into race/event #3 ! Coinciding with the Triathlon Victoria Virtual Club Race Series. Virtual racing and creating our own challenges for athletes during restrictions / lock down is an awesome way to simulate some racing and get those competitive juices flowing! Something we haven’t felt in awhile! And there's nothing like a little healthy competition amongst ourselves and the ...wider triathlon community ! And for the cycling OR running only athletes this works well for you too! We have plenty more events coming up (as well as prizes and giveaways!): OCTOBER Sprint / Olympic Distance Racing (double header!) 24 October NOVEMBER CPC CUP Carnival ! 31 Oct - 3 November CPC Half Ironman Challenge 28 November DECEMBER 12 Days of Christmas The Festive 5 ! If you want to get involved - get in contact and we'll let you know how!

13.01.2022 MONDAY MORNING MUSINGS..... "Victory or defeat is not determined on race day..." It is determined in the daily grind. The work done behind closed doors, when no one is looking, when no one is praising... It's the daily systems, the weekly tasks, the planning, and the preparation. THAT is where your race day success is found...

13.01.2022 RECIPE OF THE WEEK: Mexican Burrito Bowl A simple ‘throw together’ meal for a help yourself / build your own Bowl that can be prepped ahead of time. Any ingredient can be easily substituted for something else including the protein you choose. So this is an easy go to when you have random veggies left in the fridge. This will be be one of your favourite ‘go to’ meals! http://completeper4mancecoaching.com.au//mexican-burrito-/

13.01.2022 RETURN TO SWIMMING: With restrictions looking to ease further and pools opening up in Metro Melbourne and Regional Victoria, we're ensuring our athletes are prepped and ready to jump back in the pool. We created a return to swim protocol when pools first closed and then re-opened circa June. And we now head into that same phase again now - nearly 3 months later! ... If you have been out of the water for an extended period of time and want to get reacquainted with the black line, then have a read of the protocol our athletes have and will be following: http://completeper4mancecoaching.com.au//return-to-swimmi/

12.01.2022 RACING ACTION THIS WEEKEND! Our athletes take on Event/Race #2 of our own CPC Cup this weekend that coincides with Triathlon Victoria Club Race Series. It's been a fun, engaging and positive way our athletes have remained focused in their training while allowing them to take the shackles off and push themselves against others in the sport despite current restrictions. And with one of the smallest squads taking part in the series, we are super proud to be sitting in 3RD PLAC...E after Round 1 ! Join us for all the racing action tomorrow - and if you want to join in our CPC Cup Series, shoot us a msg and we'll get you involved! Prizes, giveaways + more! https://www.triathlonvictoria.org.au/tvraceseri/leaderboard

12.01.2022 ATHLETES IN PROFILE: Narelle Crooks A mum with a high work ethic and dedication to improving herself, she has raced from sprint distance right through to Ironman, and gains so much more from her sport than just the finishers medal.... FIND OUT MORE > > > http://completeper4mancecoaching.com.au//in-profile-narel/

11.01.2022 LEGS UP THE WALL Such a simple recovery method. So effective. This is just one of the recovery tools our athletes utilise post session (or even as part of their bedtime routine!) to help down regulate. So whether it’s stress from a session, or stress from ‘life’. Incorporate a simple 5-15min of legs up the wall to feel the benefits. ... - simply elevate your legs against wall/couch/wherever - place one hand on your belly, one one on your hearts centre - breath deep and slow in through your nose, 3-6counts, out through your mouth 3-6counts And tell me you don’t feel more relaxed after.

10.01.2022 EDUCATION OF THE WEEK: Dr Phil Maffetone Triathlon Victoria will be hosting their next Performance Centre Series as a FB LIVE and their guest this week is Dr. Phil Maffetone from MAF Fitness. As a Coach I work on and with the underlying principles that were developed by Dr Phil Maffetone. And without knowing exactly the questions that will be asked, or where the conversation will flow, regardless, this will be a great insight into someone EXTREMELY knowledgeable in endurance... training. Hosted by Triathlon Victoria, drop these details into your diary / calendar: Thursday, February 25. 8:00AM (AEDT) Add to iCAL: https://bit.ly/3qrhMx0 (replay will be available on the Tri Vic FB Page if you can't make it live) # The MAF method was devised by Dr. Maffetone and is based on 40 years of clinical and scientific research to help walkers, runners, cyclists and elite athletes of all ages and ability to reach their full human potential. Find out more here: https://philmaffetone.com/

10.01.2022 RECEIPE OF THE WEEK: Beef & Soba Noodle Salad This is a simple yet delicious throw together dinner recipe. Perfect for a warm summers evening or in the depths of winter. Basically this is a recipe that can be easily adapted to what you have in the fridge. Beef can also easily be substituted for any protein of choice including chicken or tofu. In fact any ingredient can be easily substituted, so is a great recipe to have on hand when you have 'nothing' as long as you stock the basic pantry ingredients you will have a delicious meal on your plate in no time! GRAB THE RECIPE > > http://completeper4mancecoaching.com.au//beef-soba-noodle/

09.01.2022 CPC HALF IRONMAN CHALLENGE We’ve set the challenge. You come and join us! ... Next weekend - 28/29 Nov. Complete the equivalent of a half Ironman over the weekend. This could be done as a straight half if you’re up for it! Or split of two days. We have our cycling athletes riding the equivalent of the distance, and others breaking it down. A great way to push yourself out of your comfort zone, and prep you for some REAL racing action in the new year! There’s a challenge for everyone. Come join us. Let us know if you’re up for the challenge!

09.01.2022 MONDAY MORNING MUSING..... Life is constantly changing. Time does not stand still. The world is constantly revolving.... As soon as you start standing still, it is a catalyst of actually moving backwards..... So just as in life, your training should move and evolve too. Your training today should have evolved from this time last year, and the year before that.... Your training should look vastly different now as to what it did pre-covid. So check in. How are you doing? Are you moving and evolving with the ever changing world? Or are you treading water, playing it safe? Ultimately being left behind ?...

09.01.2022 RECIPE OF THE WEEK: ROASTED BEETROOT HOMMUS "Food prep" doesn't mean you have to have to make whole meals and freeze. Food prep can be as simple as prepping some key ingredients so that when you want to throw together a meal or snack, it's quick, simple, nutritious and tasty. Next time you are roasting up some veggies, do yourself a favour and throw in a beetroot (or two!) as well. Once you have a roasted beetroot on hand, you then can't go past whipping up a batch of this d...elicious beetroot hummus. For as little as $2-3, this makes 500+g of the most delicious hommus that can be used as a dip, added to salads, wraps or as a side to any meal a great way to bump up your veggie & nutritional intake. Beetroots are packed full of essential nutrients, and a great source of fiber, folate (vitamin B9), manganese, potassium, iron, and vitamin C. So give this one a go next time you are in meal prep mode! GRAB THE RECEIPE HERE: http://completeper4mancecoaching.com.au//roasted-beetroot/

08.01.2022 For those in Melbourne - most pools that have outdoor pool facilities are back in action or will be in the next few days. Make sure you check your local to see what booking system and availabilities they have. Lane space will be a hot commodity for a while we think! So be patient. Be flexible. Oh and be quick!

08.01.2022 MONDAY MUSINGS.... Now more than ever we all need to be taking care of our own health and well-being. Whether you are an ‘athlete’ or not, our health should be at the forefront of our minds. What we eat, how we move, our sleep hygiene, and simply listening to our bodies. It can be easy to go one way or the other when you feel frustrated with the world. You can turn in and start to shut down, foods that aren't as nourishing for our bodies start to creep in, you start to exerc...ise less or sporadically.... On the other hand, I have also seen the opposite. Charging like a bull out of the gate, going gang-ho with training, logging huge mileage, but with not great purpose and without supporting recovery or getting the rest and recovery one truly needs. Both can be detrimental to your health. Regardless in which camp you find yourself falling in, you can focus on a few things to help you get back on track. 1. Control the controllables. You may not be able to control what's going on around you, but you can control how you respond to it. 2. Stay consistent. Whether it be with your nutrition, or your training, or your sleep... pick something that is good for you and stay consistent with it. 3. Don't burn the candles both ends. You can do ANYTHING but not EVERYTHING. So give yourself some slack, ask for help (yes you can ask!) 4. Be kind to your body / give back to your body. Don't always take (with hard training) make sure you give back also. I wrote an article recently which may also assist you - 6 WAYS TO GIVE BACK TO YOUR BODY Read here: http://completeper4mancecoaching.com.au//6-ways-to-give-b/ Look after your health (physical and mental) and you WILL stay WELL. Coach Sarah.

08.01.2022 SELF CARE SUNDAY No matter who you are, what you do, what role/s you have in your life, you must take care of yourself ‘you cannot pour from an empty cup’. Rest and self-care are so important for the mind, the body and the soul. Regardless on whether you are an athlete or not. Women especially find it difficult to take time out for themselves and to prioritise their own self-care. It often takes an illness, an accident, an injury, burn out or simply ‘cracking’ under the pr...essure to remind us to give themselves the time and care they need. When we are stressed out, self-care is often the first thing we let go of and I’ve seen it within some of my athletes, so I can only assume that it is happening more broadly. CONTINUE READING... http://completeper4mancecoaching.com.au//17/self-care-sun/

07.01.2022 * * SNEAK PEAK * * Into the work our athletes are doing behind the scenes - outside of swim,bike,run. Putting in the work on the key foundation of mobility and functional strength and conditioning. This layered in with specific strength work within sessions and our athletes are not just working on reducing the risk of injury, they are improving their resilience, strength and power (ie speed!) to improve their overall performance. Progression. Load. Specificity. ... Big thanks to Kara Landells who has been developing and progressing our S&C programs and also working one on one with some of our athletes to work on their individual weaknesses or imbalances. These type of sessions shouldn’t be an added bonus - these should be the foundations. How well are you building the foundation of your house? PS - this is Coach Sarah going through an upper body focused sequence. (Featuring her two kids) Contact us find out how you can join for just $20/mth

06.01.2022 SEGMENT SATURDAY / SEGMENT SUNDAY! It’s been tough in lock down (particularly those in melbs) with restrictions, the higher powers telling us what we can and what we can’t do. Well this weekend, I decided to give my athletes the freedom to LET LOOSE A LITTLE! I’ve given them less structure, and a little more freedom with their training. ... So I thought, why not incorporate a little FUN as well! And what better way than having a little crack at a local strava segment (or two, or three...) It could be on the bike, or on the run. Roadie, TT, MTB, trails, even zwift if you must! The choice is yours! It could be a 5sec segment, or 5min. One you’ve got close to before, or one you’ve never done. Or simply shooting for your own PR! Something for a bit of fun! Simply incorporate it into your training for the weekend. To find strava segments in your local area, simple jump on the app, click ‘explore’ down the bottom, then click ‘segments’ up the top. Zoom into your area / a particular area and then click ‘redo search in this area’. And it will show segments in that area. OR go back to a previous ride / run and check out the segments that show up on ur ride/run. Then map out a plan and go have a hit out of the weekend. So if you too feel like you need to let loose a little, then why not join us?! And have FUN chasing some crowns (or two!) . credit Kirsty Baxter Photography

05.01.2022 MONDAY MUSINGS..... Another week, another week closer to Christmas, and another week closer to racing! I've loved having discussions over the past few weeks with our athletes around their new racing plans for 2021, what goals they have around these races and truly getting excited about the season. I always try to remain positive and optimistic and to be truthful there has been times when I too have wanted to go 'arghh what the hell', that I've wanted to drop off the bandwago...n and just meander my way through my training. BUT I'm so glad I didn't. And I'm so glad that our athletes haven't either. The work of those athletes that have been consistent, that have followed a progression, that have had purpose around their training are the ones that are going to be 5 steps in front of those who haven't. It may not have always been easy, it may not have always been exactly to plan, there may have been times that the ball dropped (we are human after all!) BUT they have stayed true to the long term plan. And so each of our athletes who have stayed the path are now totally capable of simply adding on a little race prep and they will be ready to race to their potential in the New Year! It may still not feel like it, but trust me when I say you are. All the strength work inside and outside of your sessions, all the endurance resilience work you have completed, all the mentally tough sessions you have smashed, the VO2 sessions, the threshold work, all these sessions have you ready and capable. We've just got to put one more layer on the cake and you will be ready to line up for our first race/event in the New Year. I'll be talking more about what the next phase of the program looks like, and how you should look at mentally tackling your first race/event back. So keep an eye out for these insights. Until then, I'm looking forward to our CPC Half IM Challenge this weekend and for most - a nice little freshen up afterwards so you can really kick start the next phase of your program! Get excited. Because I am ! If you want to find out how you get involved GET IN TOUCH for a FREE coaching consultation. DM or email [email protected]

05.01.2022 ATHLETE IN PROFILE: Alison Faulkner If there is a sport, Al has probably tried it! In her spare time she loves to train on two wheels, but during her working hours she’s a lover of 4 hooves! An accomplished athlete in so many ways, and overcoming many battles along the way she never ceases to amaze me on her ability to pick herself off and keep moving forward. ... CONTINUE READING.... http://completeper4mancecoaching.com.au//in-profile-aliso/

02.01.2022 BLOG POST OF THE WEEK: A day on my plate... I was asked recently whether I’d be up for sharing what a day on my plate looked like. An athlete was interested in seeing what I eat pre/post training and for the remainder of the day to support my training, recovery and overall health and immunity. She suspected that she was a chronic ‘under eater’ and thought that maybe she wasn’t alone. So I thought i’d give you a look into a day on my plate (obviously every day is different, but give you an idea) and feel free to reach out if you have any questions! CONTINUE READING: http://completeper4mancecoaching.com.au//a-day-on-my-plat/

02.01.2022 Feels SO good to get k’s in some rays! Time spent riding indoors means we can really appreciate the time riding outdoors even more now! Oh and I can confirm - trainer work DOES translate to the road. ... Enjoy your hard earned spoils as you start to move outdoors! Now just to get the bike handling back and get used to stop/start, traffic lights, cars, other bikes, wind, heat, cold.... What have you loved the most about riding indoors? And missed most about riding outdoors?

02.01.2022 RECIPE OF THE WEEK: LOADED OATS AND CHIA PORRIDGE There’s nothing like a big warm, filling bowl of oats after a hard training session. Load it with all the trimmings and you have a well rounded, post training fuel. I first shared this as part of 'A day on my plate' here: http://completeper4mancecoaching.com.au//a-day-on-my-plat/... But given how important post training fueling is, I thought this one needed to be highlighted itself. GET THE RECEIPE HERE: http://completeper4mancecoaching.com.au/bl/loaded-porridge/ More recipes added weekly...