Client Stories 2017

What an amazing year it has been! Upgrading to a new bigger and better studio, media exposure (front page of the Waikato times and a number of other publications), finishing postgraduate studies, meeting and working with some amazing people and overcoming my personal struggles (flexibility disorder and not being able to run for 3yrs) and chasing my triathlon dreams.

My why is to champion and help others to push their limits and achieve beyond what they thought possible. As the year comes to an end, I thought it would be the perfect opportunity to celebrate a few of my clients successes from this year.

At Taylored Health & Performance we work with anyone looking to get more out of life and perform at their best whether that is in sport, work or just everyday life. This year I have helped  many of my clients from all walks of life, from those who have exhausted all options with no success to high performers looking to gain a competitive edge in their life, sport or work.


Client Stories

Overwhelmed to Success 

Dan found himself in a vicious cycle with his new high demanding corporate position. Sapped of his normal energy, weight gain, lack of time, and injured with a knee that he was told he will never be able to run on again. Dan knew a change was required and seeked my assistance to gain his life back and be able to do the things he loves. With a number of key focus areas our aim was to find a balance, taking the less is more approach we designed specific strategies for each area of life to ensure his success. Dan couldn’t believe the impact across the board; with the extra energy he could now find the time to surf (a big love of his), spend more time with his family, and he even got further promotions at work. Not only this he was able to run again and achieved his desired body composition. It is fair to say he was pretty stoked with life again.

“I have been working with Luke for 12 weeks. I am so  stoked with the results. Luke has helped me overcome some long standing injuries “knees and heel’s which until recently had held me back. Luke has improved my posture and mobility, we have done this in a fun and non-stressful way. I have learnt a lot about my body and what I need to do keep healthy including my mind. My body fat has reduced by 10% through a totally sustainable regime. My surfing has improved and I have more energy and confidence in my body generally. I would thoroughly recommend Taylored Health & Performance  to anyone looking to improve their health and performance. Luke is a really cool guy to work with and will find a way to customise an improvement program specific to your needs”

From Potential Surgery to Pain Free

Unable to stand without being in pain Debbie with severe back pain had exhausted all options with no success and was told she required back surgery. After getting varied opinions from specialists she was lost and confused unsure what to do and just knew she wanted to try everything before surgery. This lead her to me, in the pre-screen I quickly identified it was not as doomed as she has been told. Within 4 weeks we had her pain free with normal everyday movement, by 12 weeks we had her back into xome pain free exercise, which she had not been able to do for so long. There is no better feeling than removing pain from someone’s life.

“After visiting Luke,I found I had so much more movement and less pain. I’ve also learnt that posture was a big part of my problem and I have to constantly make sure I watch this.Luke helped a lot with this also.”  -Debbie

 

Chasing “Free Speed”

I will never forget after working with Megan, her racing into our session with even more excitement than normal. She was over the moon she had  just got her result from her most recent FTP (Functional Threshold Power) test. Not only did she see a massive increase in her power output but for the first time she was producing symmetrical power through each leg where she was previously producing 4% less power of he left leg compared to her right. This may not sound like much but when you are an athlete who competes at a high  level Ironman athlete like Megan this is massive! As Megan likes to refer to her training with me “it is Free Speed”.

“My first session with Luke was a reality check for me, i was overloading muscles that would have eventually resulted in injury.  Since seeing Luke i have glutes that work & hips that are free & am balanced.  Luke taught me how to do the exercises property & explained the reason for them.  I can now do these at home to ensure my body is ready for training & racing.  Thanks Luke” – Megan

 

Perspective Shift Resulting in Massive Transformation

I have worked with Marcia for a little while now and what a transformation! She is a different person! With a perspective shift and a massive reduction in weight to match she couldn’t be happier. Marcia has become a teacher like many of my clients, passing on the knowledge she has learnt and helping others along their journeys.  Marcia has not had an easy run, she was another who was on a last resort with very little belief left that anything could be done.  With a history of severe gut issues, depression and adrenal fatigue along with a unrecovered hip surgery. Marcia’s persistence and commitment to her journey has been truly inspirational.

“Since finding Luke, I’ve been steered in the right direction to improve my physical health, nervous system, ability to rest and recover, as well as increasing my understanding of mobility, biomechanics and functional movement. It’s been a challenging but rewarding journey, ignited and kept alive by Luke’s unwavering support and encouragement.” -Marcia

 

From Postie to top level Triathlete

I have now worked with Malcolm for over 2 years and it has been a pleasure working with him along his journey as he chases his dream of being one of NZ top Triathletes. This dream is now coming into fruition after he took out the Olympic Distance National Championship title earlier this year along with a number of other massive results both locally and internationally.

“I highly value the mobility sessions I do with Luke on a weekly basis, especially during my big training blocks, before and after races. These are one of the keys to my success as a triathlete and one of the ways I manage to maintain staying injury free.” – Malcolm


 

“THANK YOU to all my clients you truly inspire me, helping you succeed is the reason I love what I do, I can not wait to see what 2018 will hold” -Luke


 

 

Tricks & Tips for the Holiday Season

The silly season is among us! With the extra time it is the perfect opportunity to take the time to focus on your health and wellbeing.

Lets not sweat the small stuff, indulge a little and relax – you all have earned it! Enjoy.

The holiday period also presents as a great opportunity capitalise on extra free time to develop key positive habits that can help set you up for an awesome 2018. Here is some key tip we suggest you consider.

 

1. Remove Toxins & Stimulants

The holiday season is a great opportunity to clear out all the unneeded toxins and stimulants from your life.

  • Plastic

Reduce your use of plastics as much as possible. The plastic leaches chemicals like pcb’s dioxins which are xeno-estrogenic and mimic estrogen in your body. This creates an estrogen dominance which develops an insulin resistance, making it extremely difficult to regulate and reduce fat.

Remove Plastic:

  • Ditch the plastic drink bottles: Replace with a metal bottle
  • Rethink Tupperware: The last thing you want to do is put hot food into a plastic container (or worse – to reheat it!). Replace with glass or bamboo.
  • Plastic Straws: Replace with metal or bamboo

 

  • Coffee (Caffeine)

Coffee is the greatest source of Polyphenols (Antioxidants) in the western diet! It is also well known that us Kiwis love our coffee per capita consumption ranks among top 20 in the world, according to statistics portal, Statista.com.

Can there be too much of a good thing? If you have become reliant on it and can’t survive a day without it. It is time for a detox! With no deadlines or time constraints with work this is the perfect time for a detox! Remove caffeine from your life for 2 weeks to allow your body to reset.

Removing the stimulant for two weeks is extremely powerful as when reintroduced, you will once again notice the stimulant effects again, that have most likely been stunted due to overuse.

Quick note: If you currently exceed 3 coffees a day I wouldn’t suggest going cold turkey unless you are that way inclined. Gradually cut down!

https://tayloredhealth.co.nz/optimise-your-coffee-break/

  • Blue Light

Light is a nutrient that plays a significant role in signaling your mitochondria (celular powerhouses) to do things and when to do them. Different light frequencies trigger different signals in your cells. Blue light which mostly comes from LED lights places the body under a significant amount of stress.

Newer artificial light bulbs lack many of the sun’s frequencies that our bodies and brains need. Artificial lights, have eliminated most of the infrared, red, and violet light found in natural sunlight, and are amplifying the blue light beyond anything we have evolved to handle. Most LEDs and compact fluorescents emit about 5 times the blue light we’re used to.

Where to start:

Reduce blue light or what is now known as Junk light. Download a bluelight filter app like F.LUX for digital devices (Mobile & laptop) and switch all the lights in your house to halogen and incandescent. They aren’t perfect, but they’re better. Your white LEDs might be saving your power bill but they are sapping your personal energy levels!

 

2. Hydrate

Too often we forget the simple things like hydration. Yet, hydration levels are one of the most important things to regulate.  Water contributes to the maintenance of normal physical functioning, cognitive functioning and thermoregulation. Our body are made up of 60% water, so it is important that you achieve optimal water levels as it is essential for feeling good with optimal health and energy. With 1% of dehydration affects performance by up to 10%!

How much water should I drink?

0.033 litres per kg of body weight, which roughly equates to the following amounts:

  • 60 kg = 2 litres
  • 75 kg = 2.5 litres
  • 90 kg= 3 litres

Hydration Tips:

  • Carry a metal drink bottle with you everywhere.
  • Download Hydration app, to remind you to drink

 

3. Mindfulness

Slow Down: Too often while on holiday I see people stuck in the busy mode unable to slow down. On a mission racing around from place to place and not taking the time to relax and enjoy the present moment. It is easy to get stuck in old patterns but we need to be able to detach ourselves from these habits. I have caught myself in this very situation myself many times. This where it is great to include a mindfulness practice.

Mindfulness Definition: A mental state achieved by focusing one’s awareness on the present moment, while calmly acknowledging and accepting one’s feelings, thoughts, and bodily sensations.

Mindfulness is all about detaching yourself from the past and the future and focusing on the present moment, as it is only the present moment that you can impact. The holiday period presents as a great opportunity to increase or introduce a mindfulness practice.

Where to start?

  • Download an amazing app like Headspace, that will help guide your mindfulness practice. The great thing about Headspace is its flexible nature, that allows you to design a practice around your needs such a length of session and specific focus points.
  • Walk slowly, sounds simple but can be especially tough for busy people to do.
  • Sit down and enjoy scenery eg. beach, park.

https://tayloredhealth.co.nz/just-breathe/

 

4. Look after your Gut!

Our gut is now known as our second brain so it makes sense to look after it! Did you no 90% of your serotonin (feel good hormone) is created in your gut. That means poor gut health can lead to depression.

A great way to start your day is with a lemon juice/apple cider vinegar to help stimulate digestion through stomach acid and bile production.

  • 1 tbsp. Apple Cider Vinegar (it has to be raw, unfiltered, with the mother)
  • Juice from 1 lemon
  • Pinch of Pink Himalayan Salt (antioxidant/electrolyte)
  • 1 Cup of warm water (Make it as a tea)

Aim to drink 30mins prior to breakfast for best results.

Why not throw in some bitter and fermented foods to aid digestive support this summer too.

Popular recommendations include:


 

Bitter:

  • Turmeric, (turmeric lattes)
  • Cacao
  • Ginger
  • Good quality Organic sourced dark chocolate
  • Leafy greens like Spinach and Kale.

 

 

Fermented:

  • Kombucha
  • Kefir
  • Natto
  • Sauerkraut
  • Pickles

 

 

5. Gratitude

The benefits of practicing gratitude are nearly endless. By taking the time to notice and reflect on what you are thankful for, you experience more positive emotions, feel more alive, sleep better, express more compassion and kindness, and even have stronger immune systems.

A great way to cultivate this practice is a Gratitude Journaling. Journaling works as it slowly changes the way we perceive situations by adjusting what we focus on. Shifting our focus away from the negatives and onto the positives. Journaling can be as simple as writing 3 things  you are grateful each day.

6. Fear Setting

With the new year brings new year’s resolutions. University of Scranton research suggests that just 8% of people achieve their New Year’s goals. Let’s not fall into this trap! This year instead of new year’s resolutions replace them with ‘Fear Setting’ (An exercise recently popularized by Tim Ferriss)

Fear setting is all about embracing your fears! A simple process in which you write down and quantify your fears. What is the worst-case scenario? (often it is not as bad as you think). Once identified work back from that scenario, how can you mitigate these the consequences and then how could you recover from this scenario. You will be surprised how powerful this technique can be.

Follow these 3 steps to fear-setting:

Do an 80/20 analysis:

  • “Which 20% of sources are causing 80% of my problems and unhappiness?”
  • “Which 20% of sources are resulting in 80% of my desired outcomes and happiness?”
  • “Which 20% of sources are consuming 80% of my time?”

Write a to-do and not-to-do list:

  • “Why haven’t I done my most important to-do?”
  • “Why haven’t I stopped doing my most important not-to-do?”

Define your fears clearly (Once identified ask yourself this series of questions):

  • What is the worst-case scenario if I did what I’m considering?
  • What are all the things I could do to minimize that from happening?
  • If the worst-case scenario happened, what steps could I take to minimise repair the damage

https://tayloredhealth.co.nz/fear-setting/

 

Wherever you may be this summer, ensure it is a safe and happy one.

Merry Christmas & Happy New Year from the team at Taylored Health & Performance