The Performance Hub in Ringwood, Victoria | Gym/Physical fitness centre

The Performance Hub

Locality: Ringwood, Victoria

Address: 3/9-11 Molan Street 3135 Ringwood, VIC, Australia

Website: http://www.theperformancehub.com.au

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• Sport & recreation
• Gym/Physical fitness centre

24.01.2022 You are the product of your environment which has a significant influence over your behaviour and impact on shaping who you wish to become. So choose carefully when surrounding yourself in the best environment that supports you as an individual and provides you with the necessary tools and resources to propel you forward. Lockdown has been the perfect the time to analyse your environment; are the things/people around you helping you towards success or are they holding you back? To quote the great Muhammad Ali It's not the mountains ahead that wear you out, it's the pebble in your shoes

22.01.2022 We're excited to finally announce that The Performance Hub is officially open, with training starting tomorrow. If you'd like to get in touch with us to discuss training at Melbourne's premier strength and conditioning facility, please send us a message or visit: https://www.theperformancehub.com.au/foundation - Max & Karl.

22.01.2022 Given the unique circumstances we are currently entrenched in, our daily routines have been completely disrupted and flipped on there heads which has led to many struggling with daily motivation (coaches included). Now motivation is a funny thing itll fluctuate more than Melbourne weather and can be overrated (yeah I said it) as many will feel they need to be motivated before they can take action. This isn't completely untrue we do need to have some willingness and desire ...to make a change. However, we need to shift our mindset and way of thinking, to flip it on its head. Understanding that ACTION leads to CHANGE thatll help build momentum and spark your motivation. At the end of the day its science! (we can't question science) Sir Newtons first law states..objects at rest will stay at rest unless acted upon. Therefore, objects in motion will tend to stay in motion MOTIVATION will come after getting STARTED So how do you get started?CHASE SMALL WINS It is so easy to overestimate the importance of one defining movement and underestimate the value of making small improvements on a daily basis. At first, yes these tiny small wins may seem insignificant and minuscule as they may not bring instant results or gratification that we crave so its easy to get disheartened and lose motivation. But without you knowing these small wins begin to accumulate interest overtime and have a huge snowball effect. What seemed like tiny improvements will translate into something much more rewarding So if youve struggled with motivation try to chase those daily small wins

21.01.2022 The Pallof press is an integral feature in our programming at TPH, the anti-rotation component has direct benefits in athletes from a multitude of sports, and for anyone looking to get stronger - @17banksy looked too good in the TPH tee to not chuck up on the gram, and to be honest we think hes been upset he hasnt been featured yet #pallofpress #core #stability #fitness #optimisinghumanperformance #workout #strength #strengthandconditioning #hubdifference #thehub #ringwood #gym

19.01.2022 First day back and we have a special announcement A vision for what we wanted to create at the Performance Hub is to provide members with the most comprehensive coaching service. A big pillar of this is to have a holistic and integrated approach to helping optimise human performance. So it gives us great pleasure to announce and welcome to the HUB Family our very own in house Clinical Myotherapist @movementmyotherapy This is going to be a game changer in the acute and ...long term management and treatment of patients and members to ensure the best possible training intervention Follow the link in his BIO to BOOK IN to see the great man @ The Performance Hub

19.01.2022 Doing the ordinary things in extraordinary ways doesnt sound sexy and isnt going to bring in heaps of likes but its definitely going to build a more well rounded, robust and resilient human to combat the everyday stressors and demands of life. Here is Semi Private member @stevevanwinckel performing a unilateral movement the split squat w/contralateral loading. The offset loading increases the stability demand of the core and trunk to resist flexion/bending Just the basics done well

16.01.2022 Unlike other gym services, we exist because we truly believe in a client centred approach with a comprehensive service that is built for you, your specific needs and goals. Weve designed and engineered our training facility with the intention of creating the ultimate training experience with everything you need in one space. If youre interested in finding out more please shoot us a message. We only have a handful of foundation memberships left so slide into the DM to secure one today

16.01.2022 EPISODE 5 IS LIVE - We are joined by @billieasprey Billie is a strength and nutrition coach, powerlifter and yoga instructor - Billie and the boys discuss the topic of body image, self esteem and self worth. Billie draws from both personal experience and experience as a coach and provides valuable insight into these topics.... - This was an amazing chat and not one to miss! - FOLLOW LINK IN BIO See more

16.01.2022 Unilateral exercises such as the split squat are a staple in our programming at @performancehub_melbourne No matter your goal - strength, physique, weight loss.. improving your single leg strength will help you achieve it As always, the goal isn’t to get hot and sweaty (although these will do that too ) the goal is to overload each week to move closer to the goal ... If you’re not moving closer to your goal, you’re moving further away, so DM us today to start moving in the right direction

15.01.2022 When we think of training, there is often a misconception between training, exercising and working out and the confusion comes because they are often terms used interchangeably. Training in its simplest form is a planned and structured process to work towards your desired outcome (goal/objective). Whereas; exercising or a workout generally involves haphazardly chucking exercises together without any clear structure, purpose or logical reason for being included. Training has ...many modalities and all are context specific to not only your individual goals, training levels but also more importantly what you enjoy to do. Reason being; you could have the best training plan and program in the world but if you do not consistently adhere to it you will not see the desired training results you are after. And if its not enjoyable more often then not it will not be something sustainable as a lifestyle. In the coming training posts well delve into key training principles that are evident in all good training plans/program to ensure the time and energy you spend in the gym is maximised. Hope everyone had a great weekend! Wed love to also find out what everyone is currently doing with their training, and what they enjoy/dislike. Please feel free to comment below See more

15.01.2022 HUBSTER Lucy performing the alternating Z press as part of her upper body strength work Movements such as this tick a lot of boxes Clearly we can get stronger using these exercises, but by alternating like this we can also work on stability through the shoulders and core... If you’re still doing sit ups and planks for days to try and train your core, shoot us a message and see how we can help you build a well rounded body while doing something fun

14.01.2022 FEELING LOST - This is a truly unique situation, so you can be forgiven for not having it all figured out - One of the most productive habits you can focus on in this time, is choosing to focus only on that which is within your control ... - So often we stress about the things we have no influence over, and Im telling you now that it wont help! - You cant stop the virus or change the laws - But you CAN; 1. Practice gratitude 2. Check in on friends and family 3. Exercise for 30 minutes a day 4. Control your eating 5. Learn a new skill - So whenever you feel like its all too much, write down a list of things you can do better, and start there. Youll feel better, promise See more

14.01.2022 Our TEAM CONDITIONING sessions involve a structured approach to developing the energy systems of the body to make you an unbreakable and robust human - No point having a well built engine if you don’t have the tank to support it, as you won’t get very far The sessions are predominantly off legs and are available to all training and membership options - Check out todays story to see what the sessions are all about

12.01.2022 Do you see the warmup as a meaningless chore? With no real purpose? The answer is obvious; however, many every day gym goers dont understand the value, they lack direction and a clear structure to follow when it comes to performing a well-structured progressive warmup routine. A well-structured warm up or movement prep has the potential to not only prepare you physically and mentally for the session ahead. But also has the ability to reduce likelihood of injury in both the s...hort and long term whilst improving subsequent training outcomes. A conscious effort and mindset shift needs to be made in viewing the warmup as a critical part of the overall training process instead of simply a chore something that needs to be done before you get to the good stuff; there must be a distinct purpose that is designed and adapted to each individual and training session. Therefore, at The Performance Hub our warmups or what we term movement preparation are all done in a progressive and integrated fashion with each component building upon the next. Starting with our soft tissue release work to finishing with more dynamic exercise to help prime the individual for the session ahead

11.01.2022 MONDAY 22/06. - LETS MAKE SOME NOISE

11.01.2022 Our Semi Private program involves a fully customised and individualised training program to your specific needs (identified during a movement screening and assessment) and your training goals to ensure you are progressing towards your desired training outcomes - Performed in a small group, creating a unique coaching and training environment - Given you overtime complete autonomy and ownership over your own training but at the same time a coach guiding you through your p...rogram on the gym floor - If you want to maximise the time you spend in the gym working towards a specific goal this is the program for you. This is without a doubt the best value and closest service you’ll get to 1on1 coaching at a fraction of the cost - If this might be something you’re interested in, DM the page to find out more See more

10.01.2022 Once the right muscles are firing we now move into Phase 3 of our Movement Preparation The goal of this phase involves mobilising key joints and exposing the body to ranges of motion it will experience during the training session ahead This is done by moving the body and specific joints (ankles, hips and thoracic spine) actively through a progressively increasing range of motion ... The use of mobility flow drills allows us to target all major joints in a sequential fashion This is not only effective in being able to rehearse specific movement patterns in the warmup but can be a very time effective

10.01.2022 A key pillar at the Performance Hub is educating members and clients on the why behind what we do, to get better buy in to how we do things. Our HUB Members Portal which will officially launch once gyms reopen gives users unlimited access to the ultimate toolbox of easy to digest resources and real world applicable information to better navigate the noise. Giving members complete ownership and autonomy over their own training

09.01.2022 Our first in house seminar for the Hubsters this morning Covering the fundamental principals of nutrition,the key pillars to long term success and how this all fits within our system to effectively assess and measure progress overtime The idea that knowledge is power, only holds true when that knowledge is applied, knowledge without application is simply meaningless information. This is why at the Performance Hub we work to filter the noise and only provide our members with real world proven information that is applicable in a structured framework to help them get the desired outcome

08.01.2022 Our environment can be a significant influencer when it comes to our daily behaviours. Think about it this way; if you walk past a bowl of chocolates on your kitchen bench, youre probably more likely to eat it. If you walk past the TV with your favourite show on you're more inclined to sit down and tune in. If you have your phone next to you when you work, youre more likely to be distracted. The reality now more than ever, is our day to day behaviours and routines are mere...ly a response to our environment that has been magnified in isolation. Previously we could remove ourselves from our environment, making any potential triggers and cues invisible and less likely to influence our behaviour. Now we dont have that luxury, so more than ever we need to design our environment to work with us, as opposed to against us. Therefore if we change our surroundings, you can either place a barrier in the way of bad behaviours or work to remove the barriers to good ones. Eventually setting yourself up for success. This strategy of environmental design was brought to our attention by @jamesclear the GOAT when it comes to behavioural change. If we take the example from the start of having unhealthy treats on the kitchen bench, youre going to eat them even if youre not hungry because youre simply responding to the environmental trigger/cues in front of you. However, if you manipulate your environment, by either removing the cue completely or having a healthy option out on the kitchen bench, a piece of fruit or nuts for example then youre having that cue work with you as opposed to against you. So I want you to think how is your current environment potentially influencing your choices and behaviours? And how can you design and manipulate your environment to better work with you, not against you

07.01.2022 @breemira hitting some squats to a bench - Implementing some external feedback (the bench) is a great way to learn or in this case re-learn a movement pattern - We can control the range more easily, in this case bang on parallel and work on bracing and the skill of the movement itself... - Spending a block doing this means well hit the ground running, or squatting, over the next few training cycles #optimisinghumanperformance #thehub #thehubdifference #hubdifference #hubster #squat #squats #girlswholift #chickswholift #legday #strengthandconditioning #gym #fitspo See more

07.01.2022 MEET THE TEAM Introducing @max.strength Max is co founder and head coach at @performancehub_melbourne Coach Max is one of the most highly respected and knowledgeable coaches in the industry. Hes drive and wealth for knowledge and its application has seen him complete both a Masters degree in Exercise Physiology and Human Nutrition ... But dont let his giant stature fool you hes the biggest teddy bear youll meet

07.01.2022 Who said core training needed to be boring - Here we have Semi Private member Al performing a Tall Kneeling Wall Ball Overhead throw - One of the true roles of the core is to resist undesirable movement to allow effective movement to occur at the limbs In this case Al is having to resist the momentum of the ball forcing him extension/arching of the lower back ... - A simple exercise that requires great amounts of dynamic stability and trunk control See more

06.01.2022 The topic of motivation can be a complex one In short its your desire to want to take action. Its an intangible variable that can fluctuate day to day, week to week, month to month. Even the most motivated individuals with seemingly unparalleled drive will lose it at some stage. To better understand motivation and which is best for long term adherence we need to explore the two primary types of motivation: - Extrinsic Vs Intrinsic ... - Extrinsic motivation is driven by external rewards such as losing weight, fitting into your old jeans or gaining praise from others for how you look. Now these extrinsic motivators can be extremely powerful, particularly in the short term. This is why a lot of what is pushed in the fitness and health industry is promoted as a short term quick fix; resulting in quick weight loss, leading to an increased motivation. This can become a potential problem for sustained motivation when your primary motivation is extrinsic (lets use weight loss as the example). There will become a point when you either achieve your weight loss goal (decreasing motivation = potential relapse e.g. weight gain) or you become discouraged when your weight loss doesnt continue to decrease at the same rapid rate. This is where intrinsic motivation can be the best for the long haul. Intrinsic motivation is driven by the pure enjoyment and love of the task/process. Its the sense of self satisfaction that the physiological and psychological changes bring e.g. increased energy levels, improved mood. - **Take home message - Bith extrinsic and intrinsic motivation can be beneficial in your health and fitness endeavours. Extrinsic motivation can be particularly good in the short term. However; developing intrinsic motivation is critical for your long-term adherenc See more

06.01.2022 Even the best program in the world with the best intentions will not elicit the desired results if its not consistently adhered to - Consistent effort over a long period isnt a magic pill or quick fix solution but it will yield the greatest results over the lung run

06.01.2022 At the Performance Hub our training programs are written with these 3 basic training principles in mind. If you can properly grasp these training principles and have them evident in your programming then you will be successful in working towards your goal. As we must acknowledge that training methodologies are plenty and training principles are few. So let these be your compass. 1. Specificity Simply it involves training in a specific way to produce the desired result/outco...me. This is heavily goal dependent. If your goal for example is to improve your upper body strength and you only perform aerobic based exercise, then its unlikely that this training will transfer optimally to allow you to achieve your desired goal. 2. Progressive Overload This involves a gradual and systematic increase in the training stress and demand placed on the body overtime. It requires a delicate balancing act between training and recovery to ensure we maximise the time spent in the gym and avoid the potential for overtraining and injury. 3. Variety Training variety shouldnt be overlooked, as it helps to keep things interesting, fun and keep you motivated for whats ahead. However, its also important to understand just like not enough training variety can be potentially problematic, so can too much training variety. For the reason it doesnt allow a significant time or training window to properly adapt to the training stress that youve imposed on the body, to then see the training results you are after. If youre wanting to experience the HUB DIFFERENCE and find out a more about our coaching system, so we can take the guess work out for you when it comes to program design, please feel free to DM or shoot us an email

06.01.2022 How frustrating is it when you think you’re doing right thing, and it just isn’t working? If you’re eating salads, avoiding the junk food as much as you can and still getting nowhere then this post is for YOU What you’re missing isn’t effort, it’s just understanding how weight loss works there’s a simple equation that determines if we lose weight or not ... The truth is, HOW MUCH you eat actually matters more than WHAT you eat when it comes to weight loss In order to lose weight, you need to be in a calorie deficit, there is no way around this. So if you’re spinning your wheels week after week send us a message and let us help you break through the plateau and actually start seeing RESULTS

06.01.2022 Weve had some great feedback about our online coaching service Here is a little bit of what our hubsters have had to say about the hubzone coaching platform Our online coaching service is more than simply online programming We work to give you all the tools and resources to better navigate these uncertain times ... If youd like to find out more about our online coaching service please feel free to send us a DM or follow the link in our BIO

04.01.2022 Getting hot and sweaty in the gym is good right? Being sore the next day is .. WRONG What matters is that your training actually WORKS Getting sweaty and sore may be a byproduct of training, but it certainly shouldn’t be the goal ... Consider this, what is your main goal? Is your training designed to move you closer to this over time? If not, sorry you’re not training, you’re just punishing yourself with exercise Tag someone below who needs to read this

04.01.2022 A few things may look and feel a little different when we reopen but it'll still be the same supportive hub environment with a collective pursuit of excellence and self improvement when it comes to optimising human performance

04.01.2022 HUBSTER @dan.ramma working through some sets of trap bar deadlifts With the return to training for many of our members post Covid, the priority has been on reintroducing movement patterns and building work capacity

03.01.2022 Youre only as good as your ability to recover from the training stress you impose on the body. Stress is cumulative and we must respect both training and non training stressors that influence our ability to adapt overtime. Therefore a high importance must be placed on recovery and regeneration as a key component within your overall training process. Here we have our team conditioning group performing breathing drills immediately post session help to shift your nervous system from a stressed sympathetic state towards a more restorative and recovery parasympathetic state

03.01.2022 Massive thank you and love to everyone who has reached out and sent messages of support To every one of our loyal hub members and fam we cannot thankyou enough Youre all amazing human beings Well continue to be adaptable to the situation and deliver the most comprehensive coaching service irrespective of the platform

01.01.2022 Our training philosophy is driven by having a thorough understanding and application of key training principles to ensure we get the desired training outcome(s) and deliver a comprehensive service for each individual member. The key training principles that well give you an insight into over the next fortnight, arent ground breaking by any means! They, however are evident in all our training programs and underpin the why behind not only what we do but more importantly how we do it at the HUB. If youre wanting to experience the HUB DIFFERENCE then please feel free to DM or shoot us an email