Peak Performance Coaching in Narre Warren, Victoria | Sport & recreation

Peak Performance Coaching

Locality: Narre Warren, Victoria

Phone: +61 401 510 122

Address: 66 Victor Crescent 3805 Narre Warren, VIC, Australia

Website: http://teampeakperformance.com.au

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25.01.2022 Culture and Religion is a big part of how we live, how we eat, the traditions we follow, and the calendars we work around throughout the year; but they don’t always align to our fitness habits. Growing up Italian/ Australian I often get asked how I manage both... my fitness lifestyle, and my family My answer to the above is to pay EQUAL RESPECT to both! Draw your line in the sand on the negotiables/ non-negotiables, the priorities, and your time ... 1. There are certain WHOLE days of the year that are no gos for tracking dedicated to religious/ cultural celebration 2. MFP gets left at the front door when I go to Nonna’s house because the quality of the time spent with my family is of EQUAL priority to my lifestyle. I will always allow this meal as a cheat. 3. Food choices are altered but still tracked on specific cultural days of the year 4. I will implement fasting/ caloric reductions around meals not counted as a cheat if I really need to track the process. Whatever your beliefs; do not neglect where you’ve come from and what has shaped you, thinking that it’s necessary to move forward. The above is what I need to do to balance and enjoy all parts of my life! We are not one-dimensional, and having goals should not STOP you from paying respect to other aspects of your life. Similarly, if there’s things you just simply like doing; Eg: a drink with friends - make sure you factor that time in as a priority! Fitness as a lifestyle is so much more than just a physique. Its a healthy mind, healthy relationships, healthy work ethic and it is balance between EVERYTHING that shapes you as a person, not just what you do around the gym Enquiries @peakperformancecoaching #TEAMPEAKPERFORMANCE #culture #religion #fitness #beliefs #balance See more

25.01.2022 Core on! the most commonly forgotten queue in the gym. Your abdominals, (in conjunction with a group of muscles in your back) are pivotal to the protection of your spine and its health. Put simply, it is the only thing standing between ‘pain’ or ‘proper execution.’ ... Whilst most people can spot the technical flaws in a large compound lift such as a deadlift or squat, a de-stabilized core is much more subtle and very commonly overlooked; particularly during smaller movements around the gym. Swipe Right >> CORE OFF VS. CORE ON (Note the subtle differences in my Postural alignment when my core locks down) Photo1 Core is OFF back is loose and exposed Impingement of the mid/ lower back As the lift progresses towards its full eccentric (stretch) the back angle becomes more acute, spine does not remain neutral, and the back muscles are hyper-extended under load. Photo2 Core is ON, back is tight and protected Ribs are down, torso is tucked As the lift progresses towards its full eccentric (stretch) the back follows the hips in neutral alignment and allows for the proper technical execution of a hinge movement pattern. Abs are far more important than just aesthetics. Your core should be ON and stable for every single lift that you perform. Not only is a functional core imperative for safety, but it assists during muscle isolation and recruitment aswell. Enquiries @peakperformancecoaching #TEAMPEAKPERFORMANCE #core #corestrengthening #corestrength #bracing #functionaltraining #strong #strongnotskinny #neutralspine #fitness #training #gymeducation @ Peak Performance Coaching See more

25.01.2022 PROGRESS TAKE TIME. If your goal is to lose fat - spending a week in a deficit won’t really do much in the grand scheme of things. Even if the goal is the opposite and you plan to gain weight, it will be months and months before you see any visible difference (context & person dependent). It’s very common to see folks engage is good behaviours for a short period of time:... eating cleaner sleeping better finding a routine postural changes during work anything really that betters them self BUT then QUIT due to slow progress...never grasping the fact that slow progress...is progress. Majority of us need a wake up call. Gaining 10kg of muscle isn’t likely to happen in a year. Same can be said by those that partake in 8 week challenges, you probably won’t lose all the fat you’d wished for. Becoming an expert in a field isn’t going to happen based off a cert III & IV. Point is - if you want to achieve anything significant, it’s going to take time. Lots of it. No great thing is suddenly created. Stay positive throughout the journey. Understand that patience will be needed as progression isn’t always linear. And lastly, keep persistent throughout the process. If you do this, results will occur! See more

25.01.2022 Long term client Chloe looking fantastic & working on that positive mindset Coach: @arnonlodder Grinding harder than ever over the last few weeks - Better mindset, Better choices, Better outcomes ... Tighter, more positive, more progression Shoutout to everyone in my little circle, you know who you all are Motivation for the week: Keep being a bad bitch lol @janeauxilio @moniqu3nicholls See more

24.01.2022 Good luck to our client Matt who is stepping on stage in Sundays IFBB qualifiers show in Sydney Side chest from Tuesday’s check in! - Yesterday and today trace carbs... high carb day tomorrow - you beauty

24.01.2022 The answer is, ultimately; You don’t... and therefore we can only guesstimate and compensate our numbers in order to try and mediate the caloric density of foods prepared out of the home. Restaurant foods are laden with hidden macros, particularly the fats they are cooked in. Condiments, dressings, portion-sizing and even the choice of protein is often overlooked. Have you allowed an additional 10-20g of fat for the serve of vegetables you ordered on the side? If... the answer is no, you are probably under assuming your breakdowns... There is a reason why they taste so good. Whilst socialising should be part of your normal routine, if you are eating out several times a week; understand it is probably hindering the potential of your results. Only foods that are weighed, prepared, and cooked by you can ever be fully accounted for. Having said this, I always aim to eliminate as many variables as possible and have a simple is best approach. Things like like poached eggs, steamed vegetables, condiments on the side, and grilled lean meats are my go-to’s... plus a fat allowance just incase Enquiries @peakperformancecoaching #TEAMPEAKPERFORMANCE #trackingmacros #tracking #iifym #takeaway #diet #dietplan #macrotips #flexibledieting See more

21.01.2022 FASTING has been around for centuries and is usually practiced by religions and cultures. However, many of those who are adopting this practice today are not doing so for religious reasons - but more so health reasons. Aside from the common and general benefits like; digestive breaks, controlling blood sugars, reducing inflammation, lowering eating window/period, and using fat as energy (lipolysis) - fasting does much more!. Here is a timeline of w...hat happens to the body during a fasting period: Around 4-8 hours; blood sugar levels fall, all food has left the stomach and the hormone insulin is no longer produced. Around 12 hours; food consumed has been utilised and burned. The digestive system goes to sleep. The body begins its ‘healing’ process where the secretion of human growth hormone (HGH) is increased, and glucagon is released to balance blood sugar levels. At the 16-18 hour mark; body is in a primal state to oxidise fat as fuel, and HGH starts to skyrocket (important due to its anabolic effect and its ability to help muscles recover quickly). 24 hours in; autophagy begins (tissue specific) which is the natural, regulated mechanism of the cell that removes unnecessary or dysfunctional components. Ketones are also released into the bloodstream (beneficial to cognition). 36 hours mark; Autophagy is increased drastically - allowing for orderly degradation and recycling of cellular components. Simply putting it, your cells create membranes that hunt down dead, diseased or worn-out cells, gobble them up; strip them for parts and use the resulting molecules for energy or to make new cellular parts. 48 hours into a fast; autophagy is still doing its thing (a topic I’ll explore in the future). The body’s immune system has undergone a ‘reset’ and regeneration. Increased reduction in inflammatory response & depletion in glycogen stores 72 hours; Autophagy is operating at peak performance (low-key plug). Aside from all these positive outcomes associated with fasting. It’s not always black and white. So as with anything, approach with caution and be sensible. See more

17.01.2022 Client Kayla making steady progress as she gets closer to her wedding day later this year It’s amazing how much easier it is to achieve your goals when you are 100% compliant with your diet and training. I definitely learnt this the hard way, sorry @laravigz

15.01.2022 Client Spotlight by @edkitchman. When Ed came to me 5 months ago, he had a goal to transform his body and drop as much fat as possible whilst still enjoying the weekends and having balance in his life. Before he started this journey with Peak Performance - he had little awareness of the impact nutrition has on the body, as well as how to train properly and execute every exercise with intent (mainly misguidance).... After we mapped out his daily/weekly routine, we were able to structure a diet and training program that could fit in without the expense of sacrificing the other things he loved. With this, he was able to find a routine that would be sustainable and keep him consistent. He didn’t rush it Didn’t make excuses Learned how nutrition and training were synergistic Put in the effort Saw small improvements over time which just motivated him more LEFT: 96kgs RIGHT: 84kgs Looking at these pictures and seeing the difference in just 5 months, I can only imagine the the mental transformation, it weighs more than the physical transformation. Well done Ed . Want to learn our methods and strategies to excel your physique and knowledge on both training and nutrition? Join our team @peakperformancecoaching! Message us to book a free consultation or visit the website (link in bio) to apply. www.teampeakperformance.com.au #TEAMPEAKPERFORMANCE : [email protected] @peakperformancecoaching See more

15.01.2022 What is the optimal rep ranges for hypertrophy? The traditional ‘bro’ answer is that 6-12 reps is where it’s at, while not necessarily wrong, there’s more to it than just that. When it comes to hypertrophy, my viewpoint has always been take advantage of all potential pathways to growth, rather than trying to isolate the ‘gold standard’ of rep ranges where muscle magically grows best. I use the entire spectrum of rep ranges 4-30+ reps. The trick is ...in applying the rep ranges in the right doses and to the right exercises and to the right body parts. For hypertrophy, programming exercises for mechanical tension, metabolic stress and muscle damage requires different intensities (weight which will dictate rep scheme). 1Mechanical Tension: usually the big heavy multi-joint compound movements. Typical rep schemes for this are 4-8 reps. 2Metabolic Stress: isolation movements typically but not limited to. 15+ reps along with some sort of intensifier 3 Muscle Damage: usually a result of micro trauma from the above 2 but can be accentuate with isoholds/occlusion works. Again this isn’t the be all end all, there is research suggests training with a wide range of rep zones (2-30+) result in more muscle growth than always sticking with 8-12 reps per set. This may be because you need a variety of rep ranges to maximize growth in all types of muscle fibers, slow and fast twitch. Using a variety of rep ranges could also enhance fatigue management, as different rep ranges differ in the kind of fatigue they produce. Higher reps can be particularly useful to prevent overuse injuries, as their produced metabolic stress favourably alters the ratio of muscle to connective tissue stimulation: higher reps are easier on your joints. #TEAMPEAKPERFORMANCE @peakperformancecoaching See more

15.01.2022 This is just a photo of a handful of @peakperformancecoaching clients but every single client with us got it done during lockdown. The dedication & attitude from every single person on our team despite what was going on was fantastic to see. I can’t put into words how proud I am of our entire client base and team, If I could have posted every client I absolutely would have.... The biggest thanks to my direct team @laravigz @arnonlodder who kept everyone motivated and accountable this year and especially @kaylaallardyce for keeping us all afloat. It can be extremely tough when your job is to motivate, inspire and influence positivity in people day in day out but they all managed to do an insane job at that while staying ontop of their own goals 2020 was tough for many but an incredible character building phase to show what you really can do with minimal resources in order to stay on track with your goals #TEAMPEAKPERFORMANCE

12.01.2022 Sugar alcohols and Artificial sweeteners are becoming increasingly popular as a lower calorie/ carb alternative to sugar. Whilst artificial sweeteners contain basically no calories; sugar alcohols (derived from fruits, vegetables and starches) will still contain a small caloric content. They are found in everyday products such as chewy, toothpaste, lollies and low sugar drinks.... Why I choose not to track them: - Negligble to Minimal blood sugar elevation - Only part digested by the gut - Can improve diet compliance & satiation proving more beneficial in the long run The amount of product you would need to consume to overly exceed your intake & have damaging catabolic affects is unlikely. There are also several diets such as the Atkins or Net carb that omit the tracking of polyols/ sugar alcohols from foods and have seen trialed results. If unsure, check the nutrition label. As a fail safe they can be tracked at half their recorded content given their lack of digestive property. For most, the ability to stick to a plan using the aid of sweeteners far outweigh any negative effects to the diet itself. It also comes down to perspective. If moderated amounts help to curb cravings, make you happier, and stop you demolishing an entire packet of lollies at the end of your week; I certainly know which is more detrimental to the goal. #PERSPECTIVE #justeattheerythritol #everythinginmoderation Enquiries @peakperformancecoaching #TEAMPEAKPERFORMANCE #lowsugar #nosugar #sugar #sugaralcohols #carbohydrates #dietfood #diettips #balance #moderation #tipoftheday See more

10.01.2022 Our client from Adelaide, Tom keeping his strength up during his off season Can’t wait to see him on stage in the future Coach: @tomrodriguez1 ... been pretty quiet on here lately, still working

06.01.2022 Although they aren’t for everyone, correct doses of the right supplements can, in some cases, be reasonable stress-targeting additions to a healthy diet and lifestyle. However these are usually just a bandaid cover to most problems and in this case, you should try addressing what it truly is that you are stressed about and how YOU can mitigate that.... ) - a natural component of tea leaves that has been shown to reduce stress and promote relaxation. ) appears to have potent antioxidant and antimicrobial properties assisting with managing stress in the body. ) The calming effects of glycine have been shown to improve sleep quality and feelings of alertness and focus. ) an adaptogen that is thought to enhance your body’s resilience to physical and mental stress as well as lower morning cortisol levels. ) another adaptogen & natural, non-toxic herb that stimulates your body’s stress response system to increase stress resistance. ) A hormone produced by the brain’s pineal gland, melatonin helps control sleep cycles. Because sleep and mood are closely connected, supplementing with melatonin can alleviate stress. Want to join the team here at @peakperformancecoaching and work towards your goals? Message us to book a free consultation or visit the website (link in bio) to apply. www.teampeakperformance.com.au #TEAMPEAKPERFORMANCE : [email protected] @peakperformancecoaching @ Peak Performance Coaching See more

04.01.2022 Chey is one of our quiet achievers from Ballarat who follows the plan to a T & has made so much progress since joining the team Coach: @arnonlodder Chipping away day by day

03.01.2022 Mastering the basics, and doing them WELL is the key to progress. Muscles do not need the equipment a gym provides to grow. They are adaptive so place them under progressive load or tension and they will respond. Training at home? Consider the primal movement patterns of the human body in both variation and frequency throughout the week. ... - Squat - Lunge - Hinge - Push - Pull - Press #beabasicbitch Enquiries @peakperformancecoaching #TEAMPEAKPERFORMANCE #basics #doitwell #training #gym #progress #progressoverperfection #strongwomen #weights #goal #success #dontoverthinkit #dontovercomplicateit #justdothedamnthing See more

02.01.2022 Sleep is imperative. Period. Getting the most out of your diet, work, exercise and overall happiness is highly dependent on getting enough sleep. It can be difficult with kids, shift work and the way society works in general, but that doesn’t give you an excuse to not try and make a conscious effort. Everyone is a bit different in exactly how much they need, but the scientific consensus is between 7-9 hours average per night, especially in regards ...to improving athletic performance. If you take the time to look at the next slide, you’ll see the physiological effects that sleep deprivation or disruption has on OUR BODY - and the short and long term consequences this exerts. Short term effects: Increased stress based off increased sympathetic activation Decrease output in responsiveness and alert time. Somatic problems such as pain, headaches & daily fatigue Psychosocial issues such as emotional distress, mood disorders, memory. Long term effects: Cardiovascular disease. Adults usually experience elevated levels of blood pressure and increased risk of developing hypertension. Metabolic disorders such as obesity & type 2 diabetes. Sleep loss seems to impair energy metabolism which could also affect insulin sensitivity and increased food intake. Cancerous diseases is increased. The disruption of circadian rhythm has been shown to accelerate tumour formation and may increase the risk of cancer. Death Medic, G., Wille, M., & Hemels, M. E. (2017). Short- and long-term health consequences of sleep disruption. Nature and science of sleep, 9, 151161. doi:10.2147/NSS.S134864 @ Peak Performance Coaching See more