Summit Performance in Albury, New South Wales, Australia | Personal coach

Summit Performance

Locality: Albury, New South Wales, Australia

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• Medical and health
• Personal coach
• Fitness trainer

25.01.2022 10min: post RUN. Glute & hip love! . Follow along with JB. . You'll need a foam roller.... . Enjoy! . https://youtu.be/qPpGqgV556A . . Questions? Comments? Send me a message or leave a comment . . . . Interested in: Moving and Running better? Personal coaching? Performance? . Send me a message or email See more

25.01.2022 John Sidgwick, Rad Dad, Husband and owner of 2 new run PBs! . In John’s words: ..just passed my 50th birthday and am definitely fitter and faster than I was at 40 ! . For the last 12 weeks John has been ‘getting after it’ with scheduled strength, running and mobility sessions. Life is HECTIC ..but he’s prioritized his running strength and health, and the results have flowed!... . Last year John ran the Sydney half mara in 1:59. . A week ago John ran a half marathon time trial in 1:49! A 10min personal best! Woah. ..He even said he enjoyed it up to 18ks! . There’s another PB (soon!) just waiting there John! . On top of that he also hit a 10k PB of 49:19!!! Well done. . As warmer weather and longer daylight hours take hold, John’s not slowing down...next goals: Faster 10k, generated by improving running technique, strength and efficiency! . John, you’re an all-star! . . . . . . #tuesdaytransformation #runstrong #personalbest #goalsetting #coach #exercisephysiologist #personaltrainer See more

25.01.2022 4 min of RUNNER self care PREHAB! . You'll need a mini band and a massage ball. . We mobilise then activate "run muscles" .... . This will be especially useful if you add some run 'strides' after the activation..just 3-4x. . Cheers, Jeremy . https://youtu.be/u0OnvNxv0Us . . . Questions? Comments? Send me a message or leave a comment . . . . Interested in: Moving and Running better? Personal coaching? Performance? . Send me a message or email See more

24.01.2022 10 minute Cool Down . This is a simple cool down to loosen out nicely after your workout. . Relax into it!... . https://youtu.be/gcAhxE6-nHg . . . Questions? Comments? Send me a message or leave a comment . . . . Interested in: TRIBE? Personal coaching? Performance? . Send me a message or email See more

23.01.2022 Practice these running drills and run better!

23.01.2022 This short workout will get your abs fired up . Just 3 exercises. Mindful mountain climber Mindful bicycle Forearm plank with the option to add a straight leg pulse. . Enjoy ... Claire . https://youtu.be/pjyRQdNBHJ8 . . Questions? Comments? Send me a message or leave a comment . . . . Interested in: TRIBE Personal coaching? . Send a message or email

22.01.2022 Knee & Hip strength / mobility & stability. . Equipment: Foam roller. Mini-band. . The focus is on stability through your legs. ... Enjoy . https://youtu.be/sAK3T7oFB7s . . . Questions? Comments? Send me a message or leave a comment . . . . Interested in: Personal coaching? TRIBE? . Send me a message or email See more

22.01.2022 Good Morning! Happy Monday. We’ve all heard the saying ‘you are what you eat’ Did you know that recent research into anxiety and depression has shown that there is a strong connection between the gut and the brain?... A healthy happy digestive system can help you maintain a healthy happy mind. ‘Nutritional psychology’ is still a new and emerging field but a growing body of evidence suggests that we can all give ourselves a little pick me up by nourishing our bodies with the right food. Both avoiding unhealthy options and eating a variety of healthy foods were shown to be independently linked to mood. Obviously being overly rigid and regimented isn’t great for our mental health either. Treats are fine here and there, just try to recognise and reset when habits are becoming unhealthy. Getting the most out of the good food you do eat requires a healthy digestive system and eating well most of the time is key to this. So what can you do? This isn’t about wonder foods, or 'super-foods'. It’s about a healthy balance. Let’s focus on just three points 1. Try to limit: Overly processed foods, sugars and artificial sweeteners, foods high in saturated fat and red meat. 2. Try to eat lots of: Salad and veg. These are high in fibre which is good for your digestive system. Go for a great range of colours. Each colour has it’s own unique benefits. 3. Eat naturally fermented food like unsweetened natural yogurt & sauerkraut Have fun eating the rainbow and enjoy your day! Claire and Jeremy

21.01.2022 KETTLEBELL! FOLLOW CLAIRE . 12 minutes. . We doubt you've experienced all of them ... . https://youtu.be/RaV52LAudy8 See more

21.01.2022 This is a great compact workout If you don't have a kettle bell you could try a dumbbell, or get creative with household items. Get ready for;... Narrow stance squats moving to back lunges with an overhead hold. Staggered stance kettle bell swings. Curtsy lunges Single arm bent over rows. Fun and effective! Enjoy yourself! Claire https://youtu.be/d9wFu44tSsE . . Questions? Comments? Send me a message or leave a comment . . . . Interested in: TRIBE? Personal coaching? . Send a message or email

20.01.2022 James Begg. @facebook.com/jamesmkbegg Lives by the phrase Fortus Fortuna Juvat. Fortune favours the brave. He is a Husband, Dad and Realtor (Living in Portland, Oregon) with a Masters of International Management from Portland State University. ... He’s a BUSY 42yo dude! Although James wasn't sure how he would fit run and strength training into his already hectic schedule..he did. As James has said, I honestly feel like this is changing my life. It has added structure and purpose to my exercise and diet regimens, and confidence as well. I have found an unexpected ability to meet and exceed my goals, and the goals set forth in training, and it feels incredible. Creating goals around my exercise has given it purpose and meaning, and means I stick to it and benefit from it. In the last 3 months James has committed to changing his life! Goals achieved thus far: 10k PB 49.50. Half mara PB 1:52. 10k runs feel comfy now. Run technique vastly improved. Body feels GREAT! James, you’ve come a long way in a very short window of time, I’m pumped...WELL DONE!!! I’m very much looking forward to seeing you tick off the BIG goals you’ve set yourself on the back of this progress! James, you’re an all star! Fortus Fortuna Juva.

19.01.2022 Leona Tooley - Technical Manager, Adventure lover (has trekked Everest!) and runner. . For the past 3 months Leona has been working hard with scheduled strength, running and mobility sessions. . Leona's reservations on training with JB: ... I’ve had 'coaches' write strength and running programs for me in the past that I didn't feel were appropriate for my goals. As a result, I always dropped out pretty quick. Thus, the only reservation I had was whether or not I would buy into your approach. Turns out, I do! I appreciated that you listened to my goals, past experiences etc and felt that you asked all the right questions to figure out where I'm at and what I need to do to succeed. So, my reservations were pretty quickly thrown out the window! . I really like the program you have written for me. I understand the importance of each aspect of it, I feel that I am making progress and it surprisingly doesn't take much time out of my week! I'm training smarter and I'm really enjoying it! . In 2020, Leona has adapted to changes and prioritized her running strength and health, and the results are flowing! . Leona had been running and doing ‘some’ strength work before starting coaching with JB. Leona said my current 5k pace is just under 6minutes/km. I’d like to improve on this . Other goals were to improve hip/core/knee strength & train smarter and be faster. So far Leona has run a 3k TT in 15:22 and a 5k TT in 26:27..thats 5-5:15 minutes/km pace!! BIG improvement . Other achievements Leona has mentioned: Ran 1km intervals (in a training session) in under 5mins!..never expected that! Consistency in the strength aspect of the program (which I thought I would hate, but turns out i actually enjoy it!) Hips, core and knees are much stronger . Being far more mindful of my diet - Being committed to a program has really helped me in this aspect. I have dropped 2 kg. I wont complain about that! . And she’s not slowing down! Spring time is here and Leona has some exciting BIG running goals on the horizon!..ultra-style!! . Leona, you’re an all star! . #setgoals #bemotivated #trainsmarter #runbetter #runstronger #onlinecoach #onlineexercisephysiologist See more

19.01.2022 Training Guidelines: 1.Start with a low percentage of maximum, i.e.: 60% of repetition maximum for that movement. . 2. Resistance must be increased for continued strength gains.... . 3. When starting out beginners can make strength gains with 15-20 rep loads, as they are @ the bottom of their strength potential. The gains @ the 15-20 rep load range is due to enhanced motor performance. Working at these rep loads also allows better technique control. . 4. In the 1st 4-6 weeks of training, beginners do not need to be worked to exhaustion as the majority of progress is neural. . 5. Complex exercises, i.e.: olympic lifts, that require high levels of co-ordination to beginners must be prescribed very carefully, if at all! . 6. Beginners (and teenagers) should perform no more than 30 sets /workout, i.e.: 10 exercises @ 3 sets each. . 7. When beginning, the best gains will come from exercises that target the body’s major muscle groups. . 8. Where weight loss is a goal, the best results will be achieved with exercises targeting the large muscle groups coupled with shorter rest periods. . 9. Commencing 2 training sessions/week for the first few weeks is sufficient for progress. After this time better results may occur with 3+ training sessions/week. This will depend on the individual. . . Questions? Comments? Send us a message or leave a comment . . . . Interested in: Moving and Running better? Performance? . Send a message or email . . . #wednesdaywisdom #trainsmartnothard #beconsistent See more

18.01.2022 A brief example of what your Summit Performance workout looks like on your phone/device.

18.01.2022 Runners! If you missed it on my profile page

18.01.2022 Nic W @nicwilkerson Mum, Wife, Ironwoman Triathlete and true lover of LIFE!... Even with the difficulties that life has thrown up recently, Nic has locked into some great strength sessions @ home and shorter run training. Her efforts have translated into some really awesome success! Namely; a 5k Personal Best by 22 seconds!! 25:35. Soo good!!! Initially Nic’s main goal was to get faster over 5kms and ultimately to quicken her run at the end of a long course tri. Her main reservation starting an online run and strength program with @JB.Rae? ‘ I didn't actually think I could get faster!’ Well Nic, you did! I look forward to seeing how much faster you can go in a long course tri! As well as a faster 5k, Nic can also celebrate running each session with purpose and maintaining weekly consistency with complimentary strength work. Onwards! Nic, you’re an all star!

17.01.2022 WARM UP 4 mins. Low impact. ANYWHERE. Before a home strength workout, I use this low impact dynamic mobility routine to get the blood pumping! That said, it's even pretty handy just to do on it's own..especially if you've been sitting for a while!... Have fun! https://youtu.be/5Nuu5Ny1oPE

16.01.2022 Follow along with me. . I start with a massage ball and then manoeuvre the foam roller! . We work together from under the foot ... right up the "posterior chain" to the lower back.... . Join me! . Cheers, Jeremy . https://youtu.be/Aae0TXv3OcI See more

15.01.2022 This is a very gentle and effective warm up. Perfect for all levels. . You could also do this regularly as a short mobility session. Tune into your body and try to bring self awareness and joy. . You'll warm up every joint in your body and move through all planes of movement. We stay standing the whole time.... . Thank you again for joining me . Claire . https://youtu.be/7nB19vqiq1M See more

13.01.2022 12 min NEW Swiss Ball WORKOUT . Follow along with Claire. . *GLUTES*ABs*LOWERBACK*... . https://youtu.be/HwLmYGX-3JI See more

12.01.2022 Join Claire and myself (JB) over on youtube! We've been doing our best to film and upload personal training vids that you can follow along with, from 3min>30min in length ...with and without equipment. We're putting new content up a couple of times a week so if you subscribe to the channel you'll receive the notification push as soon as it uploads!... https://youtu.be/zKHotiUKgjE This video is pitched @ runners - all levels! Very straightforward, just follow along!

10.01.2022 Run technique success! Focus on these few things. One change @ a time!

07.01.2022 WEBSITE updated! http://summitpt.com.au/ WOOHOO!!!

06.01.2022 Breathing - the most important part of human life. . Are you a diaphragmatic breather or a chest breather? . Naturally our bodies movements are linked to breathing. As we inhale we create spinal extension, increasing stability. As we exhale we create spinal flexion decreasing stability.... . Breathing correctly is essential for an optimum core. . What about lifting heavy stuff? . We need to reverse this pattern to ensure we create intra-abdominal pressure, hence stability. . Mostly, we would inhale prior to the concentric movement > then ensuring maintenance of intra-abdominal pressure, we exhale through pursed lips as we move past the ‘sticking point’ of the exercise. . Make sure you understand how to breath when performing your strength program. . . . . #wednesdaywisdom #livewell #getacoachgetresults #trainsmart #personaltraining See more

04.01.2022 We've all heard the saying; 'You can't pour from an empty cup,' Learning to prioritise yourself is critical for long term health and happiness. When life gets busy, personal priorities and self-care may start to feel expendable. Many smart, busy people get stuck in the mindset trap of believing that self-care is selfish or a luxurysomething you can get to later.... Not true. The way you care for yourself counts and it counts a lot! Like servicing your car, prioritising your self-care is what allows you to run smoothly and to bring your best. The truth is, when your well-being isn’t a priority, just about everything goes downhill. When you don’t devote time and energy to your needs and your health: You have less energy and motivation to follow through on your goals You are more easily distracted and less focused Stress levels are higher Sleep is often impaired It’s common to feel deprived, irritable, more easily frustrated, or impatient Creativity suffers and life usually includes less play and fun Health is negatively affected When you’re not a priority, you simply don’t function at your best and your ability to contribute to the world is compromised. If you are trying to maintain a fitness routine without really claiming the necessary time and energy for it, you are sabotaging yourself before you even start. How to start prioritising your own needs even if it feels like you’re too busy Start claiming 10-15 minutes a day for yourself. It won’t take away from your productivity, it will increase it. Use this time to connect with yourself and to pay attention to how you feel and what you need. Soak up some sun, stretch, walk, meditate, have a bath. Try not to save this for the end of the day when you are too tired to move and your brain has stopped working. Adopt the following mantras: I’m doing my best, and I can’t do it all. They are true. Put them where you can see them and remind yourself of them frequently. Each evening, identify your top three personal action items for the next day and decide when you will accomplish them. Think do-able. If these daily goals seem overwhelming, make them smaller. A fifteen minute walk that you take is better than a 45 minute one you couldn’t fit in. If possible, knock out your personal priorities early in the day. Practice focusing on doing one thing at a time. You won’t get it perfect, but that’s okay, remember step number two; 'I'm doing my best', 'I can't do it all.' Don’t skip number 1 (you’ll probably be tempted). Learning to prioritise your own needs is a process. You don’t have to get it perfect to see big, far-reaching benefits. Try out these tips and keep us posted on your self-care progress. Claire and Jeremy

01.01.2022 An updated hello!