Nexus Performance Australia | Businesses

Nexus Performance Australia

Phone: +61 430 473 100

Add/Update information

Reviews

Tags

• Businesses
• Sport & recreation
• Coach
• Fitness trainer
• Sport & fitness instruction

23.01.2022 Boring right?! And pretty self explanatory why we track it. But like everything you are going to see over the coming weeks these metrics all have a purpose behind why we need to track them, it's not just to make our spreadsheets look cooler with data. The more you measure, the better you can manage. Now there are many reasons why body weight can fluctuate overtime. In fact coach @mikkiwescombe has a video on her own IG TV discussing some of this. The food volume in your diges...tive tract, the fluid quantities coming in and out of your body. The food types and inflammation, bloat and much more are varying influences on scale weight. Some of these we can also control, and some we cannot, like weight changes over a menstrual cycle. But what we are looking for by tracking this information is average trends over time and how we can use this response to better the outcome. A general movement in the direction of your goals and by looking at these averages we can take a more aggressive or subtle approach based on the numbers. But just because weight has moved this doesn’t always equal fat loss or muscle gain. Don’t allow it to consume you. Coach @mikkiwescombe www.nexusperformance.com.au

23.01.2022 Yesterday @j.rad01 stepped back on the platform adding stacks to his lifts. 325kg Squat 197.5kg Bench 312.5kg Deadlift... All PBs making for a awesome 835kg total! Another amazing prep coached by @zac_kongonis Well done to the entire team down in Tassie yesterday! #teamnexus #nexusperformance #powerlifting #squat #benchpress #deadlift #strong #gym #fitness

22.01.2022 Total beast mode for @unleashedbycody hitting some crazy strong numbers in the gym. Here is her recent 190kg squat! Just finishing her dieting phase with coach @mikkiwescombe down over 120cms across her measurements (28cm around her waist alone) and over 6kgs bodyweight. Plus her training with coach @wcroz is just destroying numbers week to week!... #teamnexus #squat #powerlifting #strong #health #gym #fitness

20.01.2022 Deloads are designed to reduce cumulative fatigue and allow for better adaptations in future training. It's Individual! Pros and cons of planned and reactive deloading. Our advice: Test and Retest!... People are bad at knowing when they need to deload or identifying fatigue. If reactive deloads are to be used, a good monitoring system must be used. There are many ways to do it. Typically we drop volume approx and keep intensity the same or a little lower. Varying every 4-8 weeks. Just a few DO NOTS: - Do NOT think it’s a great time to diet - Do NOT change any other big training factors - Do NOT "this weight is easy, I'll wear sleeves instead - Do NOT treat it like a joke and half-ass exercises Coach @wcroz www.nexusperformance.com.au #teamnexus #nexusperformance #powerlifting #training #programming #education #lifting #strong #gym #fitness #health #performance #nutrition #diet

18.01.2022 Just like training this is just one model or tool we can use for our nutrition. The balanced plate approach can be used as a system to help people remove the fictation towards calories and macros. Removing the rigidity of specific numbers and taking a step back looking at the bigger picture. This plate does NOT just resemble one meal, but how I encourage people to look at their general intake of food across the day, 70-80% of the overall food coming from whole foods things li...ke; potatoes, rice and other grains, lean meats, fruits, vegetables. Leaving a nice little buffer for what I list as discretionary calories or treats, this can be your fattier cuts of meat, spreads to dips and chips, or chocolate. Those things we enjoy and need to help us remain adherent to whatever goals and protocols we have set. There is no such thing as the perfect model, all of them are wrong to some degree, it's just a matter of finding the right nutritional system or overview that's going to work for you in achieving longer term positive change, enjoyment and adherence. Coach @mikkiwescombe www.nexusperformance.com.au

18.01.2022 Team nutrition client @b_louise_h_ has just finished her 12 weeks journey with us! Coming in with the goal of getting just under 60kg and hoping to maintain this, she got FAR more than she expected. 62.7kg down to 57.8kg (4.9kg drop) eating more food than she expected and never once feeling like she was starving.... She came in wanting positive change but she did not expect the detail of knowledge shared across her experience giving her the tools to be more independent long term. She has since checked in with coach @mikkiwescombe once as a follow@up post the 12 weeks and has continued to keep the weight off in the most stressful period of Melbournes lockdown and her busy work in accounting. All we have to say is Bianca we are incredibly proud and thank you entrusting us!

17.01.2022 High standards for oneself are an important thing to have if you ever want to be great at something, however too high a standard can exist! It is easy to fall into the trap that if you cant do something to 100% of your ability that you just say fuck it and dont even try, as if it is all or nothing be it effort or compliance to your plan. I am here today to tell you that an outlook like that will get you nowhere, an effective plan and high quality results are built on you gi...ving as much as you can every time, be that 1%, 50% or 100% at any given time. The idea that if it isn't 100% effort it doesn't matter is just robbing you from those small wins which build you the results you want. These small wins come when instead of missing your target by 1000 calories and just going to bed you get in just 200 more and chip it to 800, or if you are running out of time for your training session instead of leaving 4 accessories to finish you quickly do one more. Life isn't set up for you to always succeed, BUT you can minimise the impact and size of your failure and that in some cases IS success! Coach @zac_kongonis www.nexusperformance.com.au #teamnexus #nexusperformance #powerlifting #training #programming #education #lifting #strong #gym #fitness #health #performance #nutrition #diet #weightloss #hypertrophy

17.01.2022 Earlier this year,this amazing 8-week Nexus Team Nutrition sold out in days! This is your chance to secure your spot with early bird access to the next intake due to commence 24th January 2021. 5 SPOTS LEFT!! We are sick of nutrition and weight loss being so difficult to navigate for people through. This Team Nutrition experience has been formed to remove negative thought patterns and misconception around nutrition and what health really means. Build independence and confi...dence in your decision making process. Learn more about yourself, and how to control hunger, understand your cravings and reduce the chances of relapsing. You will get weekly communication with the nutrition coach across the process helping you adjust calories and macros and providing feedback on stress, food choices, recovery and other areas of life.Communication with a Nexus coach is done so weekly, via messenger chats, spreadsheet guidance, community forum and fortnightly video calls. To go alongside your weekly coaching, throughout these8 weeks you will learn to track calories, improve routines, understand nutrition to become more independent and build a positive connection with yourself through our online course, with educational videos, articles and practical homework drills. Alongside this, there is sample meal plans, conditioning workouts, tasty recipes books and other learning articles and ebooks. 5 SPOTS LEFT - to secure yours: www.nexusperformance.com.au

17.01.2022 I’m not a firm believer in a high carb or low carb diet, I’m a firm believer in using an approach that’s in the best interest of an individual - Here’s a general rule of thumb, the more active you are, the more carbs you’re going to need for example, an endurance athlete is going to need a lot more carbs than someone who goes to Pilates a few times a week - When it comes to strength training, I think people get confused too. Here’s the truth, strength training doesn’...t require many carbs in comparison to longer duration activities. Sorry, but it’s true. There seems to be a mindset of ‘athletes need carbs’ but most research is on endurance athletes not strength athletes sooo - This isn’t to say carbs aren’t required, they are. But claiming that carbs are required to fuel your sets of 3 on bench press is a massive stretch - So what’s the practical take away here? Set your protein and fats off of your bodyweight to start, and set your carbs based off energy demands, the higher they are, the higher the carbs and it’s important to be realistic with how active you really are Coach @max.strength www.nexusperformance.com.au #teamnexus #diet #nutrition #iifym #powerlifting #gym #health #fitness

16.01.2022 If anybody has watched any of my weekly Instagram lives, you’ll know I love a good rant about getting jacked and its benefit for powerlifters Now, It seems to be common knowledge - more muscle = more strength potential A common problem I see in powerliftings offseason hypertrophy programs, is people trying to be overly specific in their training. Using a lot of heavy PLing work, then just adding hypertrophy work in This makes for an absolutely brutal program usually.... Can it work? Sure. But I encourage most people to go a little easier on the powerlifts, reduce the workload back a bit and be smart in your selection there to keep skill whilst not adding too much fatigue. Then, load up on the hypertrophy work that is a little less fatiguing and a little easier to push high levels of effort without technique breakdown getting in the way as much. You dont have to be full bodybuilder in one block and full powerlifter in the next. But have a main goal and bias things, dont just add them together. #dogma IYKYK Coach @wcroz www.nexusperformance.com.au #teamnexus #nexusperformance #powerlifting #training #programming #education #lifting #strong #gym #fitness #health #performance #nutrition #diet #weightloss #hypertrophy

16.01.2022 WELCOME TO THE TEAM @bek.pt We are thrilled to announce the another amazing addition to our coaching team. Coach Bek literally lights up the room, with her vibrant personality and louder than life laugh, she brings great qualities to our positive community and we are very thrilled to have her.... Bek is already taking on nutrition clients and building trust and transparency in her relationships with them. Over the coming months she is being mentored by our very own coach @mikkiwescombe to offer the highest level of service, and communication to everyone. Get in touch with us today to be a part of this growing team! www.nexusperformance.com.au See more

14.01.2022 Exercise and program selection as a powerlifting coach is simple enough right? We just have 3 lifts we need to perform, and we need to nail their technique for optimal force production and more weight to be added overtime. Biomechanical proficiency isn’t commonly understood and constructed in many programs released these days. Unfortunately due to this, the specificity of our sport has come at a cost. The cost being movement variability, accessing ranges outside of our exten...ded position and the ability to have control within those ranges. Instead of addressing the nature of each individual and how they are actually moving, we are going above and beyond with these complex rulings to justify the rate in which we develop our systems. There is no reason to progress a lifter if the underlying issues continue to arise and movement dysfunction is still present. Assess, address and progress. Coach @wcroz www.nexusperformance.com.au #teamnexus #squat #bench #deadlift #powerlifting #gym #health #fitness

13.01.2022 People love complexities, it’s sexy. Meal timing, nutrient partitioning, cycling moderations, the list goes on. But how can you honestly build consistency in a plan that is setting you up to fail? Your approach is too complex, and you haven’t addressed the low hanging fruit first. You haven’t built momentum over months, and years of doing the simple things really well to earn the right to do the complex components yet. When you start with the basics, and as you progress ov...er weeks, the intricate tasks become easier to handle and therefore implement. It's way too easy to get lost in supplements, and dosing macros out across your meals when you’re not even consuming appropriate calories toward your goal. Or getting consistent quality sleep levels. Who has time to be super complicated with this sh!t all the time? We are in a world where life is stressful; kids are around the house more often, work has different task demands, just to keep a roof over your head. Reduce the extras, and plan to do the little things well. I often ask my clients to set 1-2 weekly goals, or sometimes I just allocate them myself. Drive motivation by hitting these little non-negotiables and those few basics will often make you feel 10x better than the nuances. The karate kid had to learn, ‘wax on and wax off’ but look at how that carried over into his skills. Coach @mikkiwescombe www.nexusperformance.com.au #teamnexus #diet #nutrition #health #consistency #powerlifting #gym #fitness

13.01.2022 Firstly, I get it you’re an athlete. You probably don’t care about something as boring as your health, right? Well, you should! In my experience healthy people tend to perform a lot better, and dead people don’t perform at all! As we know in the strength game, the key to becoming strong is to be consistent over a long period of time, and in order to do this you need to be healthy! So Nutrition and Powerlifting unfortunately have never gone hand in hand for majority of these... athletes. But can you really call yourself a true elite athlete if you are not taking all of these objectives into close consideration? Reality, if your diet sucks, you will NEVER be as strong as you could be! The subtle art of keeping yourself well nourished and hydrated seems to be a joke to many until they can see the clear picture why it is so important, and why others are excelling far above them. Nutrition is considered a VITAL role when it comes to your recovery between sets and each training session, meaning you can come in and hit that heavy session again sooner. Better Sleep, Increased Energy, Improved Gut Health, and Speed of Recovery (among many others) all come from prioritising your nutrition.

13.01.2022 WELCOME TO THE TEAM @coach_jackwyatt We are thrilled to announce the expansion of our crazy STRONG coaching team. Not to mention the brilliant abilities and results they all gain with their clients. Coach Jack is just an incredible addition to this positive community and we are very lucky to have him. If you don't know much about Jack, and would like the opportunity, we will be having a live IG Story with him later this week for you to ask any questions.... Jack is already very involved with our Level One Coaching service offering weekly technique feedback, and monthly training programs, he has very limited spots available for coaching and over the coming months is being mentored by our very own coach @wcroz to offer the high standards of knowledge, communication and service we provide at Nexus Performance. Get in touch with us today to be a part of this growing team! www.nexusperformance.com.au

12.01.2022 LIMITED TO THE FIRST 5 SPOTS Nexus Performance is proud to release the next service available for all those wanting to level up in their training and personal development. Off-season training for many athletes is never taken as seriously as it should, this program is structured to push you to your limits and achieve success in a team environment. Move better and understand the principles behind the layout of this system with the 12-week online course.... Within this service you will have the freedom to interchange between a variety of different programming styles every 4 weeks, to align with your goals. We pride ourselves on having strong relationships with all our athletes in order to bring the best possible outcome in their performance. We are dedicated to helping you build momentum, lift more, move better and get bigger! REGISTER NOW!!! Training Starts 23rd November 2020 12 weeks for only 3x $100aud payments LIMITED TO THE FIRST 5 SIGN UPS!!!

12.01.2022 Congrats to these 2 legends @jas.giesberts @beatdafreak who competed over the weekend at Valhalla Brisbane’s novice competition. Their comments across the day, was feeling super high energy, satisfied and no issues with digestion after nutrition coach @mikkiwescombe set up their protocols. Special mention to their coach @arseflip who I’m confident is just as proud as we are of their efforts!

12.01.2022 No, not if you do it right and in fact most people I work with do better when they establish a routine of eating the right amount of foods BEFORE adopting a flexible dieting approach - If you think about when you’ve gained weight, it’s probably been when you’re out of routine! Eating out more, snacking on things at work etc - There is absolutely nothing wrong with eating the same thing every day as long as you take care of the following... - 1. Make sure it’s food you like nothing kills a diet more than force feeding yourself food you hate - 2. Make sure it’s the right amount of food! Calculate your calories and macros and ensure you’re hitting them each day - 3. Ensure you’re eating a nutrient rich diet (essentially eating a wide range of fruit and vegetables, meats and the correct ratio of fat sources) - Provided you these things you could eat the same thing for the rest of your life, and live a happy and healthy (and shredded) existence! Coach @max.strength www.nexusperformance.com.au #teamnexus #diet #nutrition #iifym #powerlifting #gym #health #fitness

12.01.2022 Periodisation is just the overall plan to get progression toward our goal manipulating training variables and recovery. Managing and measuring the variables, planning out micro and mesocycles accordingly and implementing times with a recovery focus to ensure we are continuously progressing and enjoying training. Correlating nutrition, sleep, and stress in relation to these phases, to bring it together and peak for a particular event.... No matter which model we use.. Linear, Block, DUP, etc. Any can work if done well and a lot of the time just comes down to the model the person can apply with a lot of effort consistently. People like to make this super complex however it’s often not needed. Intent behind the program is often lost through complexity of exercise selection and systems. Coach @wcroz www.nexusperformance.com.au #teamnexus #squat #bench #deadlift #powerlifting #gym #health #fitness

12.01.2022 Shout out to this legend @unleashedbycody who competed today @steelandstonegym very first GPC event. She walked away with a 515kg total, which is a 45kg Comp PB!!! What an animal, this girl has a VERY bright future in this sport.

11.01.2022 ONE.MORE.DAY We are only 24 hours away from sharing with you all what change is happening for Nexus Performance. We want to hear, what do you think is going on?

11.01.2022 Mindfulness when eating Eating has become a mindless act, often done quickly. This can be problematic, since it takes your brain up to 20 minutes to realize you’re full. When we are mindlessly eating, or eating while we are busy doing other things we don’t give our body a chance to catch up to our brain. When we practice mindful eating, we can develop healthy habits around eating, reduce binge eating, and get more enjoyment out of our food. Small ways you can become more mind...ful when eating include: 1. Learn your body’s hunger signals Learn to listen to your body as to whether you are hungry or not. 2. Distract yourself for 10-15mins and see if you are still feeling hungry Putting all distractions away while eating Put your phone away, think about the food you are eating while you consume it and enjoy each bite. 3. Develop healthy eating environments Have a place for eating Sit at your dining table when eating meals and avoid eating while on the lounge or in bed. 4. Slow down Eat slowly and take time to chew your food properly Listen to your body and stop eating when you are full. Coach @bek.pt www.nexusperformance.com.au

11.01.2022 It seems that in the nutritional and health space the idea of creating positive habits is built into the ethos of every coach to ever exist, but for some reason it seems to be glossed over for the physical aspects of training. We have all heard about maintaining proper sleep hygiene, how about we get amongst good training hygiene. Make sure you are doing your best to set up predictable habits around your training, take your pre workout meal and caffeine at a similar time be...fore each session, have your sessions at consistent times during the day, try and make your training days each week as consistent as possible. Standardise AS MANY things as you can to allow your body to generate effective and predictable patterns, we are creatures of habit and if you do something enough your body grows to expect them. This means that it will more effectively be able to deal with the demands of that stimulus if it knows it is on its way! Coach @zac_kongonis www.nexusperformance.com.au #teamnexus #nexusperformance #powerlifting #training #programming #education #lifting #strong #gym #fitness #health #performance #nutrition #diet #weightloss #hypertrophy

11.01.2022 Shout out to @xthenotoriousmatx for winning the under 100kg class at yesterday’s @simmcityperformance competition. PB on every single lift and having a near perfect day 8/9 lifts. Mat’s attitude throughout this prep changed massively taking better attention to his nutrition, stress, sleep and consistency in training. All of which gave him the outcome he deserved!

10.01.2022 Seriously strong! @katehyslop is 3 weeks out from her next competition and here she is with an easy 175kg squat. I should also mention this is an all time PB! Clearly plenty more in the tank, coaching with @rockystrength and nutrition by our very own @mikkiwescombe Can’t wait to see what Showdown will bring!... #teamnexus #squat #powerlifting #strong #gym #fitness #health #nutrition

10.01.2022 HOW DO WE GET CRAVINGS? Why can't we stop eating treats and what's the process our body goes through when having higher reward foods. Hunger is a physical cue from your body, it’s an indicator from your stomach to your brain that blood sugar levels are low and we need a resupply of energy. As this occurs your brain starts secreting ghrelin, known as the hunger hormone. (As coach @zac_kongonis has put it so eloquently to me ‘ghrelin makes you a gremlin’). As your energy demand...s are met, the ghrelin production slows down and you feel satisfied. But we all know what that dessert stomach does Anyone up for some cake? YESSS!!! screams your internal cravings. Now sometimes food cravings are a signal that your body is in need of a certain nutrient, for example if you need salt, you may crave chips of crackers. The cravings we get for a glazed doughnut often is psychological, not physiological. This is because those highly palatable and often higher caloric foods are incredibly rewarding in different ways. So, when we feel bad for whatever reason, our brain says ‘eating chocolate might help.’ 1. Eating these foods releases higher levels of dopamine, lighting up the brain's pleasure centre which makes us feel awesome. Momentarily. 2. Cravings can also be tied to your memory centre, you could be tying a certain food type to a happy memory, this doesn’t always have to be ice cream or burgers. 3. Boring or restrictive diets which eliminates a lot of these foods from your regular intake often increases the desire to consume them We all want what we can’t have. There is absolutely nothing wrong with any of this, but there is a difference between enjoying food and building unhealthy habits by overeating foods that hit the point where cravings are met and satiety levels are covered.

09.01.2022 Client @mikey.hay Recent Feedback: I’ve been a part of the Nexus team for well over 20 months now with a gap over COVID in between. I have now had both one on one coaching with Zac and now level one coaching and both services are exceptional.... Yesterday morning Will was obviously reading through my training notes and noticed I’d written about slow recovery. He then private messaged me and wanted to know my thoughts on why this was. I was extremely surprised that Will had read this firstly then actually reached out. It’s not every day one of Australia’s best powerlifters reaches out with an interest in your training. This is the main difference I have noticed while being a part of the team. It wouldn’t be uncommon for Zac and I to talk for well over 90 minutes during our monthly one hour catch up. Zac never had to extend our calls but the genuine interest in client and the report developed was excellent. Again this is what sets Nexus apart from any other online coaches and I’ve tried numerous. Be a part of a growing community! @nexusperformance.aus www.nexusperformance.com.au

08.01.2022 If your shitty walking mechanic's are causing pain, get someone to help you walk better. If your deadlift is causing back pain get someone to help you deadlift better. If your inability to rotate is causing pain, get someone to help you rotate better. If your inability to breath properly is causing you pain, get someone to help you breath better. You can see a trend here can't you? Stop trusting E-stim machines and messages to do ALL the work for you, at some point if poor mo...vement causes pain moving well is the solution. Same thing as if poor movement under heavy ass load causes pain, good movement under HEAVY ASS LOAD is the key to a resolution . Coach @zac_kongonis www.nexusperformance.com.au #teamnexus #squat #bench #deadlift #powerlifting #gym #health #fitness

07.01.2022 Shout out to @den_1z who competed over the weekend at the recent @aplpowerlifting NSW State Titles. Denis walked away with a solid 600kg for his first ever competition. Eager as ever to get back on the platform and experience the adrenaline of comp day again. Welcome to the sport Denis, welcome to awesome community!

07.01.2022 Develop your learning filter This is my interpretation of the Dunning-Kruger Effect, where confidence in knowledge leads to imposter syndrome and a flow back to understanding systems. Filtering information is something that you develop as you learn more and more, this filter can take time to develop and sometimes you'll repeat the cycle above until you are able to apply stage 5, which is applying a filter to the information gained, and adjusting this to suit your model or cli...ent needs. Here's how it goes: You do a course > take that method, and apply it to everyone > You realise that it doesn't absolutely work all the time without context > You take a step back, do another course, try to apply that to everyone.. And keep going on that path round and round. Each course will tell you they have the best shit and will apply to everyone. None of it is wrong, it's just not absolute. Learn to filter that information. Learn new ways, ask yourself questions . . . if these methods can be applied to your clients with their goals? in their particular situations? does it fill gaps in your system? Trial it, take measures, adjust and keep on moving forward adapting as you go. Always be willing to be wrong, always be willing to learn more. Something big is happening with Nexus Education for 2021, stay tuned for more details!!! Coach @wcroz www.nexusperformance.com.au

07.01.2022 Nexus Crew in Hong Kong! These 2 champions @anguscheungxx and @makxiee have been an absolutely joy to work with. They are so dedicated, incredibly receptive to the feedback given and are making fantastic progress because of it.... The beauty with online coaching is we can help people reach their goals from all around the world! @zac_kongonis @coach_jackwyatt @wcroz

06.01.2022 Starting a new diet on Monday? F*ck that, start now. Action is the biggest step you need to take, so don’t put it off. Monday can easily become Tuesday, and Tuesday can easily become next year (lol). So while you might not be able to food prep a weeks worth of food at the drop of a hat, you can switch that mindset to ‘I’m making more effort as of NOW’ and reflect this with your actions such as - the food you eat for your next meal, going to the gym TODAY, writing your goals ...down. When the impulse strikes to make a change, take action as soon as you can, you’ll thank yourself later I promise. Coach @max.strength www.nexusperformance.com.au #teamnexus #nexusperformance #powerlifting #training #programming #education #lifting #strong #gym #fitness #health #performance #nutrition #diet

06.01.2022 Lifting intensity, we all, use it, & love it. Intensity is prescribed in our programs as a load, percentage, RPE/RIR, but where & when is it suitable to use high amounts of it? Off seasons, applying high amounts of intensity to low complex exercises is a great way to establish a hypertrophic response, applying the same amount of intensity to compound or comp lifts is not. Whilst undertaking compound movements it is rare that the target muscle is the first to fatigue or reach ...our desired intensity. Comp lifts are complex & are better viewed as a skill in the offseason, applying lower intensities & improving the movement. Gains made from our isolation movements will carry over to these big lifts. You could think of it as strengthening/growing all these small muscles to improve the output of the system as a whole. Now in contrast, peaking for a comp. What is our desired outcome when we compete? To express our strength or performance at a maximal intensity, so our training has to reflect, this is the principle of specificity. So, whilst leading up to a comp we must practice the comp movements close to a max intensity. Does this mean we get to do RPE10 singles 6 weeks out Jack? No, it doesn’t. Yes peaking specificity needs to be addressed but concurrently with recovery. Specificity within reps can be used earlier & when closer to comp intensity will increase. Example of this could be an escalating intensity of singles over a 6 week time, starting at a RPE6 & ending on a RPE9. This phase is also where accessory lifts back pedal to an extent, their intensities decreasing to maximise recovery of our fatiguing comp lifts. "I'm a beast this doesn't apply to me." Anyone who's been training for a long time has also thought this at some point in their career. We've all been there, maxing out every week, doing 100+ sets, with the perception that we are somehow superior to basic physiology. What happens, we get injured, we stall, we go backwards, & lastly, we learn. Knowing when & where to apply intensity is a vital part of becoming a long term athlete, just ask one. Listen to this or not, in a few years time (if you’re still around) you'll understand.

05.01.2022 First time @cameron.austen hits 200kg and it FLYS up like this! Coaching by @zac_kongonis is clearly paying off. www.nexusperformance.com.au... #teamnexus #squat #powerlifting See more

05.01.2022 Caffeine Explained: - While you're awake your brain releases a chemical called adenosine. - Adenosine binds to adenosine receptors. - This binding is what makes you tired.... - When you consume caffeine, caffeine blocks the adenosine from binding to the receptors. - By blocking this, we release more dopamine, improving mood and brain function. As you consume more caffeine your brain starts to stimulate more adenosine receptors to counteract the fact that they are being blocked by caffeine. So with the increase of adenosine receptors you'll need more caffeine to block those receptors. Now that's not to say you don't still receive the performance enhancements that come from caffeine by just continually upping the dose. This is why a chronic caffeine user experiences higher withdrawal symptoms due to their continual high exposure, then suddenly easing back but the adenosine receptors are still being more highly produced in the body. Coach @mikkiwescombe www.nexusperformance.com.au @nexusperformance.aus

05.01.2022 Awesome transformation for @parkesy1992 only 8 weeks into his coaching with @mikkiwescombe Scale weight is only down about 2kg on average but check out at the amazing improvements to his physique. Which has always been our goal! Not to mention incredible improvements to his ability to positively reflect on the week, take away great wins, and set focus on realistic goals for the coming week.... #teamnexus #nutrition #diet #transformation #weightloss

05.01.2022 Many of us suffer from paralysis by analysis, there’s too much information to consider, too many options, too many opinions and we’re often left trying to tick far too many boxes with our diet. Keep it simple, the biggest priority should always be consistency, being able to do the right thing most of the time is going to get you better outcomes than trying to be perfect every time. For example, if you’re overwhelmed by numbers simple focus on getting a lean protein source in ...every meal, and eat a serve of fruit or vegetables in every meal. If tracking too closely makes you anxious just hit your calorie and protein targets for the day. If you’re eating out don’t freak out and try to measure the food in front of you, make the best choice that supports your goals and enjoy your food. There’s a time for science, and there’s a time for being sensible. Coach @max.strength www.nexusperformance.com.au

05.01.2022 Movement shouldn’t always be a chore, and we don’t want people to ever feel like they have to reach a certain point in their steps to earn the right to eat food. Steps is just one way for us to monitor the consistency in your daily output across the day, outside of your training demands. By setting a daily step target we can ensure minimum health markers are being met, not just with movement but;... - Joint health - Daily sun exposure and fresh air - Blood flow - Metabolism and digestion - Mental health/stimulation There is really no reason why we can’t all move a little more across our day. Because being sedentary has no hidden benefits as movement does. Some simple tips could be walking after your meal on a lunch break, parking further away, 10-20minute walk whilst listening to a podcast, phoning a friend rather than watching tv, if you need to force that movement set a little reminder every 1-2 hours to move around the space for 5 minutes to avoid prolonged sitting. Our ideal step targets are anywhere between 8,000-10,000 but if you get in a little more. Keep up the great effort! Coach @mikkiwescombe www.nexusperformance.com.au #teamnexus #nexusperformance #powerlifting #training #programming #education #lifting #strong #gym #fitness #health #performance #nutrition #diet

05.01.2022 How regular are you to the toilet? Well, digestion is a very important indicator for us as coaches to establish how your overall gut health and performance has been. Many things can influence digestive discomfort from food types, menstrual cycle, fibre intake, stress and so much more.... To firstly monitor some baseline biomarkers we generally always ask our clients to get a blood test, from here we can determine specific nutrient deficiencies which allow us to make the right food choices suitable for them. Improved digestion aids in sleep, increased energy levels, optimises hormones, enhances performance in the gym, better nutrient partitioning and allows for vitamin and mineral absorption. But as we mentioned it's not always clear signs on what may be causing this discomfort, so making some low-level observations on how you’re feeling at certain points across the day after eating a certain food, how long you feel satisfied after eating meals or when you go to the toilet can help you feel more aware of your body and gives our coaching team the information needed to better guide you down the path of longer-lasting results. If your digestive system is under stress, this can result in your food not being broken down as efficiently. If this occurs, it impairs the ability to absorb the nutrients from food and support healthy energy levels and physical demands across the day. Coach @mikkiwescombe www.nexusperformance.com.au #teamnexus #nexusperformance #powerlifting #training #programming #education #lifting #strong #gym #fitness #health #performance #nutrition #diet

05.01.2022 @shane_mclifts has been working with @coach_jackwyatt for his prep into an upcoming comp in Adelaide. Here is his recent 225kg for a nice easy triple to start out the prep! Big things are happening

03.01.2022 The Requirements of Adaptation Training is a stimulus when you boil it down to its simplest explanation. We go to a room and pick up uniformly shaped and loaded things then put them down again in hopes that the stimulus that it provides makes us better at picking up and putting down those uniform objects. ... This is only half of the equation however, after we create this stimulus we hope that our body does the magical things it needs to do so that next time we go to that room we are actually better at that task. That magical thing is known as adaptation and if you are not able to adequately recover from the stimulus you have created ADAPTATION DOESN'T HAPPEN. At this point it is a cliche having a coach telling you to focus on recovering as hard as you train, but I will say it again anyway. If your body does not have the adequate amount of rest (A decrease in stimulus after a bout of stimulus) and raw materials (the shit you get from a balanced diet) the best chance you have isnt of adaptation but maintenance. Picture that, you put in hours of work in the gym and piss all that effort up against the wall because you can't turn off netflix at night or eat a vegetable. Coach @zac_kongonis www.nexusperformance.com.au

01.01.2022 Congrats to @stormlifestyle who competed in the Netherlands over the weekend. He hit PB’s on every lift, came in and executed everything perfectly! Above is his 300kg opening deadlift which was a lifetime goal of his. Walking away with a 315kg Deadlift for the day.... Coached by @wcroz

01.01.2022 Warriors - 21 Weeks Out! New YouTube Series is now live! Follow along with Coach @wcroz prep.