Meldrum Performance Coaching in Crows Nest, New South Wales, Australia | Personal coach

Meldrum Performance Coaching

Locality: Crows Nest, New South Wales, Australia

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24.01.2022 2020 has been tough. Covid stopped me from doing in-person coaching and teaching (which I had a ton booked), I had to leave where I worked, two major projects I was working on got delayed by months and there were numerous other hardships along the way. Three good things happened though, I released my first book and I set a small goal with my podcast of 5000 listens. I set this number as I set out to do this podcast with NO guests and no paid advertising: I wanted to see how it would do on its own merits. Although 5000 is not world changing, it shows me that what I do has real value and can help others. Looking forward to continuing this journey fully into education and thank you again to @misscandyfloss_ for her unending support

24.01.2022 People do this. We have NOT succeeded as trainers if we do not give people the skills to succeed without us.

24.01.2022 Many people could heed this advice. Before we speak we should: 1. Clarify to ourselves what we want to say. 2. Determine our audience and if they want to hear it. 3. Analyse what we want to say to see if there is anything wrong with it. 4. Listen to feedback from everyone to see if we could do better next time without getting angry. ... I have simple dreams...

23.01.2022 Filming for @levelupcontinuing today. Just filmed a delightful assault bike workout for @tonyboutagy (which was so fun) and now a few more presentations to go. Today discussing program progression models and strength training progression after the movement screen. Get into some of level ups courses to learn more!

23.01.2022 Relationship with food meme journey, meme 1 The thing is, having a healthy relationship with food is something that everyone needs to go through and experience. One of the key components of self compassion (one of my main mindset principles)is to be aware of common humanity. This means that whatever you are going through, chances are many others have as well. This means that if they got through it, you can as well! Stay tuned for tomorrow where we explore this more.

22.01.2022 Client Story This client came to a me a long time ago. To make a long story more manageable, she had sore hips, back, shoulders and pretty much everywhere else a joint articulates. With a few simple corrective exercises and programming strategies we had her pain free. ... Now it was time to work on body composition! This is 4 weeks progress, during which she ate tacos, pizza and more while losing weight. What was the secret? No secret at all. It was just the judicious and intelligent application of the principle of energy balance, a sensible training routine and trying to manage incidental activity. Her feedback on the process? "Extremely happy - it took me three months to see the same improvement during the last 12 week challenge. AND I've learnt habits that will make it a more sustainable change this time rather than okay, 12 weeks over, time to binge!" This is what I do. More to come!

22.01.2022 Nutrition coaching is more than numbers. You need to address the person, their lifestyle, what level of nutrition knowledge they have and their relationship with food. Or you could just give them macros and blame them for their lack of progress...

20.01.2022 Its becoming trendy now to discount the minutia and smaller details of training. I do see the value in this, in getting people to focus on the big rocks of consistency, adherence and a calorie deficit. However this approach misses the benefits of the details. The details and the minutia are how we get progressively better. Also and in an ironic twist, looking for the smaller details allows us to identify the extraneous information: an example of this is supplementation. If we didnt look at details and try to understand these things deeper, we would fall victim to marketing schemes. Get the fundamentals right, but make sure you learn the details if you want to be great!!

18.01.2022 This was nice. I first came across Paul whilst listening to a podcast. He had a depth of knowledge and common-sense approach to training that resonated from the get-go. He is well-respected in the industry and is also a very successful trainer in his own right - former Fitness First Trainer of the Year and having run a very successful PT facility. After following Paul online for a while, I became aware of his mentorship service. Having only been in the industry for 3 years an...d still with much to learn, I decided to jump aboard and learn from one of the best. I've studied and completed courses with some very respected organisations and coaches. The one thing that stood out to me about Paul was his realistic and practical approach to PT. In essence, whilst I had a reasonable knowledge of rehab, strength, health and coaching, Paul has been able to fill in many of the gaps with his excellent mentorship program. The program's online component is extremely thorough, with a logical progression covering all areas you'll need to excel at to be a successful PT - from a fantastic rehab component through to how to set up and run a successful business. Not only is the online content great, but the support and advice I've received from Paul has been brilliant. Paul is very generous with his time, advice and resources. He has supported me in building an online and semi-private business, giving great insights into how to streamline my processes to make life easier. Weekly check-ins and group calls provide great ongoing support and accountability and I've found Paul to be very available to answer any questions I have. The program provides excellent value and I cannot recommend it enough. If you're a PT, do yourself a favour and jump into the Meldrum Performance Coaching mentorship asap! Mat

18.01.2022 Nutrition Advice Day 1 I receive a ton of nutrition questions daily. Like seriously a ton. So to help more people I'm going to post some of the most common things that I help people with. ... What to focus on A lot of the questions I get are around specific plans. The 4 hour body, Atkins, south beach, intermittent fasting and so forth and so forth. The key thing that links all these diets is the concept of calories. If the diet puts you in a caloric deficit you will succeed. If it does not, you will stay the same of gain weight. So to figure out what we need to eat there are a few factors to consider: 1. BMR (Basal Metabolic Rate) - How many calories we burn a day to not die. 2. NEAT (Non-exercise activity thermogenesis) - how much we move and fidget throughout the day. The cool kids call this steps. 3. EAT (exercise activity thermogenesis) - how many calories our exercise burns. Surprisingly little so don't trust your Apple Watch or fit bit when it says you burnt 800 calories in your 45 minute functional workout. 4. TEF (thermic effect of food) - how many calories are burnt from the food we eat. Protein first, then carbs, then fats. Again, surprisingly small with more meals not making a difference. So what do we do? Here is a simple way to figure out exactly what you need to eat. a) eat the same food for 7 days. I didn't say this was fun. b) track your weight every day. At the end of the week, divide by 7 to get your average loss/gain or to see if you stay the same. c) enter the food into a nutrition app like chronometer of MyFitnessPal. Work out your daily calories and also have a look to see what your macros are and if there are any nutrient deficiencies (highly underrated for general health). From here if you are gaining weight, reduce by about 250 calories to get into a deficit. This is a very simple approach but what it does is give you a starting point from which you can adjust your foods to fit into the framework you have identified in any way you see fit. Tomorrow we talk about how to destroy a week of progress in a few hours...

17.01.2022 In todays blog, I talk about an old blog post from 2013. Watch the video and read the blog to see the evolution in my thought process. Everyone in the world has heard the maxim, ‘everything in moderation.’ What I want to ask today is moderation a sensible idea in all contexts? When you are trying to achieve a goal, is moderation the fastest way to get there? Will moderation ever get you there? These are some questions that I will try to answer today and give you my perspective on moderation. Link in comments

16.01.2022 So many young coaches wanting@to put the cart before the horse. You should NOT be focusing on online coaching if you havent had real life clients, put some skin in the game and do some work! Before we worry about scaling our business we need to ensure we can help our clients shift the scales. Before we move the needle on our online reach, we need to teach our clients to move properly. Before we build our first funnel, we should write our first program. Please if you are starting, try and get really damn good and then take your product to the world. Then it will matter.

15.01.2022 Getting results as a PT Here are some things you don't (and probably shouldn't do...) 1. Make your clients sore every session... Soreness does not equal progress. In fact it generally hinders it. A little bit of stiffness is ok, but much more stops people from training. 2. Give meal plans Not only are you not insured to do this, they rarely work. People struggle to follow them and when they struggle, they will blame the meal plan. 3. Change the workout constantly, providing variety I get it, variety is fun. But do you know what is more fun? Results. Master progressive overload and intelligent variation and things get a lot more interesting. 4. Call your clients "on their shit" This one bothers me. People generally need compassion and empathy, not someone throwing down on them because they had a damn donut. 5. Correct everything Yes I know this sounds strange coming from someone who has spent the majority of their career working in rehabilitation and corrective exercise. What we don't need to do is tell our clients how "broken" they are and fix them. We absolutely can (and should) help them move better, but making them feel bad for a tight hamstring isn't productive. Tomorrow we will address how to improve all 5 of these points.

14.01.2022 Here are some tips for online training!

14.01.2022 Another great chat. Check this out from Orphic Education

13.01.2022 Check this out. It was a really different and interesting conversation touching on some topics I rarely speak about.

13.01.2022 Is that a shirt I see? #merch

13.01.2022 Clearly intense mentoring session with @jqtpt this morning. Discussion included his knee symptoms being a side effect of poor femora internal rotation, online client retention strategies, training athleticism including skills like back flips and working with multiple businesses. Good to be out in the world again!

13.01.2022 Despite the immense power of corn, digestion is important #obviously Most of us however are not affected by exotic food intolerances, SIBO, dsybiosis and more. We simply need to eat like@an adult. Here are some tips: 1. Chew and eat slowly. Game changer for most people. You will probably also eat less. Win/win.... 2. Eat reasonable portions: you probably arent lactose intolerant - you just ate a litre of ice cream. You did not exhibit restraint and are now suffering the consequences. 3. Chill out when eating. You can afford to eat and not work. Try these steps first before an elimination diet, supplementation or any other protocol. The best thing is it that they are also free.

13.01.2022 One of my former Coaching clients doing some big things. Mainly front flips. Lots of front flips.

12.01.2022 Sunday Thoughts: Wrapping Up The Series on How to Get Results. Here is how to do it: 1. Create a progressive overload driven training effect yet still keep some fun in the sessions.... We have all heard of the Pareto principle - 20% of the work gives 80% of the results. We can apply this to our training of general population clients. Make sure you help your clients get better on the movements that are most beneficial for their goals and that they get progressively stronger. Along with this structured approach make sure you include something that they ENJOY doing and some variety at the end of a PT session. Remember we want our clients to have fun as well and their increased level of adherence will lead to better results. Over time as a client becomes more educated we can push them closer to what is considered optimal as they start to enjoy the process more. 2. Use Client Centred Nutrition Coaching Who is the expert on your client? You, or them? Use this to your advantage.Involve your clients in the decision making process and create a series of small wins for them. These will accumulate over time and eventually their nutrition plans will become better and better. 3. Use soreness as an indicator to guide program design If a client is sore, don't use that as a metric of success. Use it as a tool to ascertain if the level of volume they are doing is too high or their recovery and sleep efforts aren't where they should be. There is an art to this and I cover this extensively with my mentoring students. 4. Teach your clients about self compassion and help them have a better relationship with food. People generally don't need us barking at them to make them feel worse. Having well developed skills in self compassion can help people get back on track when they fall off and helping clients not use food as an emotional crutch (as an example) are far more valuable in the long term than making them feel guilty for a dietary indiscretion or skipping a training session due to a hangover. 5. Get their movement to a decent standard and help them realise they are more resilient than they think. Many coaches (and myself in the past) have been obsessed helping their cl

12.01.2022 Happy birthday to my gorgeous wife, thank you for everything you do for me (and others). You make me want to be a better human and you mean everything to me

12.01.2022 When training, we generally stick to what we know. The thing with that is, unless we are competing in a sport it may be a good thing to broaden our training scope. Some of the benefits include: - Increased movement variability and options - identification of movement restrictions ... - potential positive carryover to over activities - renewed enjoyment of other training activities - general fun! What is something you have tried recently? I’ve tried Kung fu, salsa and ice skating in the last fortnight (basketball doesn’t count)

12.01.2022 I truly enjoyed this conversation, it was a little bit different and broad compared to what I generally talk about. Check it out and make sure to give reviews and all the good stuff that helps good people like Alexander Emmanuel get their content out there!

11.01.2022 This kills me (and it is even worse now). The reason I have put so much effort into teaching and developing content is to change this statistic and hopefully help a few more people get better results and change their health. Looking forward to be doing a webinar with @levelupcontinuing tomorrow Thursday the 14th at 12pm talking all things movement with clients in the time of Covid 19. See you there!

11.01.2022 Pursue less/achieve more An interesting paradox.

11.01.2022 As I have said many times in my writing, videos, podcasts and more, writing highly effective programs is one of the most important things you can do as a personal trainer. In this blog post, I wanted to give you an effective and easy to implement framework to write results-producing programs for your clients. Warm Up: Individualise based on the clients needs.... In a warm up, we need to consider what we want the client to be able to do in the exercise program. If the client has a deficit in movement capability, we can use the warm up as a perfect time to address this. This has an additional benefit as when we do this process correctly, we can use our strength training program to solidify the new gains in ranger of motion and/or stability. Here is an example: Want to read more? Link in comments

11.01.2022 Every day I remind someone of this. Today was my turn.

10.01.2022 This wont win me any fans. Prescribing steps is one way we control NEAT (non exercise activity thermogenesis) but really it is one part of a very complex system. If we are looking at optimal outcomes then we WILL need some cardio training. I will post over this week some different cardio strategies and the different benefits of each. Then we will talk about periodisation. ... For a nice chat about this have a look at the podcast cardio for meatheads by @flex_success with @lukeleaman of @musclenerds_health

10.01.2022 So I saw something that infuriated me today: a igtv video saying it is a problem feelings your quads in a squat more than your glutes. Heres the thing: the quads are the prime mover in the squat. The glutes are a prime mover as well, but get overloaded in the lengthened position. They do not really make a huge difference to the first 45 degrees of descent or the last 45 degrees of returning to the start position. This post also insisted the feet point straight ahead. Why? No... reason was given. This person was a musculoskeletal professional (apparently) yet gave no mention of how people have different hip sockets that affect squat stance. My point: everyone tells personal trainers to stay in their lane. It also goes both ways.

10.01.2022 Trainer Tip 1: Write programs! This tip sounds extremely obvious. However this isn’t writing programs for just the purpose of giving to clients. This is to audit your program design skills, apply critical thinking skills, find drawbacks in your programming and get better. In my programming, as well as having video demonstrations I include program descriptions going over the goals and expected outcomes of the program as well as how to execute. ... This was after analysing my program and realising written cues would help other clients. Always try and get better. This is something I like my students to do every well, send me a program for feedback and appraisal.

10.01.2022 Seen a lot of this recently. Coaches claiming technique isnt important because we are resilient, adaptable etc etc. I call bullplop! Bullplop!... Technique matters a lot. Its why people come to us and if we cant be bothered teaching the correct way to train, how to get the most amount of stimulus for the lowest amount of work, we should fully buy into the narrative and let them do whatever the hell they want when they train. I dont think it would go well...

10.01.2022 Not Feeling Confident Writing Programs? I know the feeling very well. I can still remember being overwhelmed seeing my first client. So many exercise options, what should I do?... Needless to say, so many of the programs I wrote early on were straight trash. Absolutely terrible. But after a while and not doing too badly for myself as a PT (17 years, a few awards, my own gym, lecturing nationwide) I figured it out. I didn't do it on my own however. I learnt from everyone I could. It took a LONG time but my programs are good. Even better, they take me next to no time at all to put together. I managed to develop a system. A system that does most of the work for me, one that allows me to tweak it so the program can suit the client in front of me. I get efficiency and individualisation in one hit. In my next post, I will go over some tips on how to create some programming systems and how I helped someone else achieve the same outcome. Stay tuned!

09.01.2022 Programming Part 2 So I ran a gym for a while. For nearly a decade. And you know what? We had a really good run and we did a LOT of sessions.... At one point we had 400 semi-private PT clients, 12 employees and ran around 1200 Sessions PER WEEK!! Needless to say, we spent all our time writing programs. This was also before apps made life so easy, so they were all on PDFs and printed out. Our Coach @seankellypt and me spent 2-3 days straight ion the office writing every single client an individualised program. Good service? Yes! Best value for the clients? Yes? Best use of our time? Hell no! Scalable and efficient? No way! Needless to say, we needed to come up with a better system. We needed to do it quickly as we were drowning in programs, missing people occasionally and forgetting where certain clients were at. The first thing we did was get an app. We had to go digital (shout out to @performancecoach_wilmot for showing us @teambuildr , an app I am still using to this day). From here, we sat down and we wrote out templates. Lots of templates. After all, we knew exactly what programs worked. Why wouldn't we reuse them? What we did was apply the template to the goal and individualise the exercise selection to the person. It was so simple and effective, we literally slapped ourselves for not thinking of it earlier. That saved us hours of time. But even then we knew we could do better. We then grouped our clients according to their goal, then applied them the same program, then changed exercise selection based on the individual. This got people training with others, making friends and connection and saved us even more time. Individualisation, Community and Efficiency. That is how you nail programming. Tomorrow, more information on what those goals are and how to do it.

08.01.2022 Solid stuff, worth the read!

08.01.2022 Thanks to the @the_muscle_doc for introducing me to the quote during the @pre_script lecture this morning. This may be my new favourite quote. There has been a trend in the fitness industry to simplify everything (calorie deficit, big rocks etc) to the detriment of getting caught up in the details. Although I understand the perspective taken by adherents of this viewpoint, the nuances and the details can often be where the magic happens. If you love a subject, don’t be afraid to dive deep. The results may just be transformative.

08.01.2022 Little known fact: In my first ever PT session, my client broke their ankle! As you could imagine, my confidence was shook. In fact, I had none.... How could I even think about getting clients a result if they can't even walk out of my session!!!!! So when trainers talk to me about not being able to get results I know how they are feeling. Luckily over 17 years, I figured it out. Thankfully! Over the next week, I am going to go over how to get results for clients. This isn't going to be stuff you've heard before. PS this photo isn't anything to do with the post. This is me teaching at the @levelupcontinuing course and being unimpressed at something @seankellypt just said. I believe my disdain was palpable

06.01.2022 So do you want the highest quality PT education daily? Do you? You probably should join...

05.01.2022 Relationship with food and memes So many of us reward ourselves with food: this is not conducive for a healthy relationship with food. Once this starts, food gets associated with creating a positive emotional state. Also the calories from chicken nuggies will greatly exceed those burned in pretty much any training session

03.01.2022 Hypertrophy training is going crazy. There has been a big push back against barbell training (squats and deadlifts) as being too fatiguing, injurious and not providing enough stability for force generation. These same coaches espouse the benefits of machines for gaining size. This Im ok with - they work. I get confused when Bulgarian split squats are recommended for hypertrophy as they are far less stable than back squats. Towel isometrics also miss out on range of motion ...and load so I get even more confused. My advice: do what you enjoy first and what feels good. If you enjoy barbell lifts do them. They DO work and can be used for size and have been for a very long time!

03.01.2022 Here is a talk I gave today for Level Up Continuing Education. Check it out!

03.01.2022 Hey Trainer People, Super excited to do a podcast interview with @jono_petrohilos from @fitnesseducationonline . In this interview I talk about everything I learned (good and bad) from 10 Years of running a PT studio. I don't hold back or pull any punches in this interview ... If you want to check it out, Ive got the link in the bio!

02.01.2022 2 more books going out today! Who is keen for a copy?

02.01.2022 So why do we need to program? Isn't doing sessions just enough? Int it enough to show up and give the client a solid workout, leave them sore and sweaty and see them next week? It is if you want to be mediocre...... I don't think anyone wants to be that. Here are two reasons why you should write programs. 1. One study showed that in Victorian gyms 36.2% of gym injuries occurred due to overexertion, strenuous or unnatural movement. (1) 2. Gym or fitness-related claims paid out by ACC for 63,614 injuries in the year ending June 2018 totalled $42,619,086. This included injuries relating to CrossFit training and F45. Over the past five years, a whopping $171,769,879 has been forked out in relation to gym, CrossFit and F45 injuries. Of these, 51 claims related to F45 injuries, which cost a total $30,288. (2) This by itself is extraordinary! It means we have to do better! Now one thing about injuries, is the data is hardly clear on what causes them. Much research shows that the human body is resilient and can tolerate poor form (although I wouldn't make it a habit). What most people DO agree on is that when the body exceeds its load tolerance, bad things happen. What is the best way to ensure this doesn't happen? Intelligent programming. PS... Want some help programming? Or building a better business? Comment below and I'll drop you a free resource! 1. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5005555/ 2. https://www.nzherald.co.nz/lifestyle/news/article.cfm

02.01.2022 Do we need to feel guilty after cheating on our diet? First we need to get rid of the term cheat meal. It is not ideal. It creates a poor relationship with food which is one of the worst things to have. I will expand more on how to deal with this, purely using memes.

01.01.2022 In this requested episode I talk about my own spin on rehabilitation and how I personally help clients dealing with pain.

01.01.2022 Now is the time to start looking at how you can enhance your service as we move forward and at the same time diversify your product to create a more robust business in what could possibly be an ever-changing climate.