Hit the Reset Button: 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.

Let’s 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 capitalises on extra free time to develop key positive habits that can help set you up for an awesome 2019. In this post, you will find our top tips to focus on this holiday period to help reset yourself for a big 2019.

 

1. Hack your Sleep:

The holidays present a great to focus on establishing the habits and getting the restorative sleep you desire.

Top Sleep Hack:

  1. Design your own Sleep Sanctuary
  2. Ditch Technology
  3. Black it Out
  4. Airflow
  5. Plants
  6. Quality Mattress & Pillow
  7. Most of all, develop a routine and keep it consistent!

Learn More

2. 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 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 the top 20 in the world, according to the 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!

Learn More

 

Light is a nutrient that plays a significant role in signalling your mitochondria (cellular 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 blue-light 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!

Learn More

3. 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 is 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

 

4. 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.

Learn More

5. 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

 

 

6. Gratitude

The benefits of practising 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.

7. 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 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

Learn More

Most of All:

Have an amazing break, take the time to relax, unwind and get some quality time outdoors in the sun! Merry Christmas & Happy New Year from the Taylored team

Workplace Wellness: 3 Neglected Factors

Integrated Approach To Workplace Wellness

In our last post we discussed a number of case studies of successful businesses and their unique strategies to combat the ever changing workplace environment. So to build from the previous article we will now look into 3 key factors that can greatly impact the way employees perform. These factors have not been previously discussed and appear to be neglected by many workplaces.

The Health and Safety Workplace Act (HSWA) has changed the way we view health and safety in the workplace in New Zealand. It is not just about compliance; it’s about getting people home, healthy and safe. With this change in legislation we have seen a surge in the Workplace Wellness programmes, all of which emphasize physical exercise and nutrition, something that we can not criticise. However, there is a problem that is not getting addressed. This issue is how do we get businesses to actively engage in the wellness programme and not passively implement one so that they look good on paper. The proactive businesses will be those that are truly passionate about their employees health and put this as the focus for their wellness program. In doing so they will see great benefits in workplace culture, productivity, performance and financially.

So the next question would be; how do we get businesses to engage with employee health and actively buy into their wellness program. We will discuss 3 factors that are nothing new but are easily neglected as they can be challenging to monitor and make positive change. Regardless, these 3 factors are a vital part of the ‘big-picture’ that need to be addressed, especially if you want to achieve profound positive change in your workplace.

Commuter stress

We all accept commuting is wasted time and is extremely frustrating. There is no surprise that research has shown that it can be harmful to our well being and job satisfaction. A recent study in the UK concluded (26,000 employees in England over a five-year period), an additional 20 minutes of commuting per day has the same negative effect on job satisfaction as receiving a 19% pay cut. In contrast a study done in the  US stated that less commuting time was not a perceived benefit and if given the choice 84% of people would take job 1, with a salary of $67,000 a year and a commuting time of 50 minutes compared to job 2, with a salary of $64,000 and a commuting time of 20 minutes. The researchers noted “Their responses simply reflected an inability to fully appreciate the psychological, emotional, and physical costs of longer travel times.”

It is clear regardless of whether it is perceived or not, the time we spend commuting to work places a significant amount of stress on an individual and this will greatly affect job satisfaction in the long term.

Strategy: Remote working

With this pivotal shift in the way we interact, businesses need to breakout from the old methods and and utilise technology to their advantage and future proof their businesses by growing with the times. With the development of technology we are now a touch of a button away from anyone in the world. In a previous blog post (5 unique Actionable Strategies to Increased ROI) we discussed remote working as one of our top 5 strategies to increasing your return on Investment. This was continued on our post Time for a Change! Rethink the Work Day where we presented a number of case studies that discuss various remote working strategies used by current multi-billion dollar  business. Good examples being Netflix and Virgin who don’t track work hours, instead focus on results. Thus, their employees time in the office is irrelevant and they can take time off when the please, as long as work is still being done.

The majority of business need to re-think their structure, there is no longer a need for big offices that produce excessive unneeded overheads that slow the growth of your business. This is not to say offices are not important, they are! Especially, when it comes to inter-employee collaboration.  We are merely suggesting that you think with the future in mind and put your business in a position where you are mobile and able to pivot and grow at a moments notice.

 

Sleep

Sleep is often the first thing to get sacrificed. Sadly it has become a badge of honour to state you get minimal sleep because you work such long hours. This to me says you are unequipped to effectively delegate, schedule work, work efficiently and productively achieve great focus (aka deep work).

“My business does not have resources, therefore my role is extremely diverse and time consuming”. This is the common response or complaint that we hear. Now I understand and relate to this more than anyone. As a founder of a small business starting from nothing, resources are everything! Time being your most valuable resource! You can’t do any work sleeping therefore makes sense for sleep to get sacrificed right?

No! Sleep is the last thing you should ever sacrifice. Sleep is the most powerful factor underpinning your success and health!! Sleep is where your body recovers and stores memories from the previous day. Skipping this process will just throw you down a vicious cycle.

“I function at a high level with 5 hrs sleep”

Science has proven time and time again for this statement to be untrue! You are in fact performing at a significantly impaired level. Yes, there is variation between individuals but this variations should be between whether you get 7 to 9 h of sleep a night. Anything less has been shown to be significantly impactful to performance and health. In fact, sleeping less than 6 hours a night is known to be one of the best predictors of on the job burnout and increased risk of sickness (cold/flu etc). In America sleep deprivation has been calculated to cost ~63.2 Billion dollars a year in lost productivity, this is ~$2,500 /employee!!

How to facilitate employees sleep  

Naps pods are now being included in many new and leading companies which is amazing. But you don’t have to go that extreme, there are plenty of cheaper and simpler ways that sleep can be addressed. Create a discussion around sleep and highlight the importance of sleep. Where possible analysis, either by questionnaire or even better activity trackers that track sleep quality (Highly recommend for tracking sleep and health: Oura Ring, this is new technology happy to talk you through it if you want to contact us). Put simply the discussion is to create a culture shift, focusing on quality vs quantity of work. Regardless of the hours you work it has been shown humans can only achieve a maximal capacity of 4 hours of quality deep work (we will discuss this further in future post), so make sure that your time counts! Some workplaces that track sleep actually reward employees for getting a good night’s sleep. Aetna, a US-based insurance group, has taken it even further with a sleep scheme to encourage employees to get a minimum of 7 hrs of sleep each night. They have even incentivised it with cash bonuses! Their employees are getting paid to sleep! If an employee sleeps seven or more hours for 20 nights Aetna rewards them with a $25 bonus, this is limited to $300 within a 12-month period. “Being present in the workplace and making better decisions has a lot to do with our business fundamentals,” said Aetna Chairman and CEO Mark Bertolini. “You can’t be prepared if you’re half-asleep.”

Stress management

This goes without saying and something I have written extensively on already in previous posts. With the rise in technology a hazardous result is the continuous stimulation of our bodies natural stress (sympathetic) response, our “fight or flight” reflect. Therefore, success of any wellness program needs to address education and strategies around down regulation methods that can be implemented to regulate our bodies natural responses. Giving us the ability to detach ourselves from the past and the future and giving us the ability to be truly present and the ability to make a impact by working in the present moment.

“You cannot impact the past nor the future without being truly present”

What are down regulation methods?

Sleep is obviously the most important of all but besides sleep, methods such as; breathing, technology free time periods, floatation pods, mindfulness, meditation and grounding practices. These can all have a significant impact on regulating an individual’s stress response.

All of the above have been directly linked to the ability to greatly increase productivity as they promote the ability be present allowing you to achieve a deeper and more focused state of work.

Strategies will look different for everyone, it is important to find strategies that suit each individual to ensure a significant impact. Out of the practices a quick breathing technique is one of the quickest and easiest ways to induce a parasympathetic response or down regulate your system. As discussed in one of the articles below ‘Just Breath’ a simple method is the 4 : 7 : 8 Breathing Technique is perfect in de stressing you. Inhale for 4sec, Hold for 7sec & exhale for 8sec.

 

Previous posts you may find helpful around downregulation:

https://tayloredhealth.co.nz/the-science-behind-mindfulness/

https://tayloredhealth.co.nz/mindfulness-where-to-start/

https://tayloredhealth.co.nz/mindfulness-living-in-the-present-moment/

https://tayloredhealth.co.nz/stressed-out-what-is-adrenal-fatigue-how-is-it-effecting-you/

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

 

Future Proof Your Business

The future is up for the taking

The majority of my blog post are educational and actionable, like our previous post (Workplace Wellness 5 Unique Actionable Strategies to Increased ROI) aimed at providing you with all the information you need. But, this post I wanted to take a step back to express my thoughts around the current business landscape, reflecting on current, past and future trends and set the scene, before arming you with actionable strategies to implement within your businesses to ensure you are equipped and ready for the future.

 

You can not build a long term future on short term thinking

Now, I truly believe it is a pivotal time for businesses, it is a make or break time. With the ability for everyone’s voice to be heard, the big corporates who are used to have all the l

imelight, no longer have the control over the marketplace that they once had. Additionally, with all the access to outsource to third party companies, the entry into business is a lot cheaper, easier and safer. There is no need for extreme overheads and high set up costs. That being said, I strongly believe that a business that is built in line with future in mind and aims to actively stay ahead of the times will be the one who truly succeeds long term.

In this ever changing world, becoming comfortable or stagnant will determine your business success and longevity. With the rapid development in technology, businesses need to be adaptable with the ability to pivot and change when required. Traditional methods need to be re-thought. Yes, they have been successful previously, but are they the methods that will allow for continued success today? As times change so does the need for new strategies. Forget the old saying “If it ain’t broke, don’t fix it”, this mentality may get you by short term but will cripple your business long term.

 

So, is your business Winning or Losing?

Workers now spend the majority of their brain power battling distraction and interruption, thanks to the continual pinging of devices, noisy open-plan offices or the difficulty for workers to determine what deserves their attention the most. The inability to achieve a level of deep work is costing your business a significant amount of money! With the rise of technology and distraction there has been a decline in employee health with the continual overloaded of additional stressors. There is nothing more costly to a workplace than a decline in workplace health.  A decrease in healthy energy levels leads to a lack of motivation which translates to less productivity, enjoyment, and increased sick days.

 

Why is change not happening?

The biggest barrier in my opinion is not the inability to think long term, majority of business are well aware that change is required they are just restricted by limited resources, overwhelmed by current stresses and deadlines. Leaving them to place the future proofing in the “too hard basket”. This is the sad truth for so many businesses, especially for big business as there are so many moving parts, making change extremely difficult.

In our next posts we will discuss key Taylored Health and Performance strategies that will shift you and your workplace from struggling to success. Building off our previous post Workplace Wellness 5 Unique Actionable Strategies to Increased ROI and diving deeper to highlight how to be more productive and achieve a deep level of work.

 

Workplace Wellness: 5 Unique Actionable Strategies to Increased Return on Investment

In this time poor but stress rich society we live in, it can be easy to become overwhelmed. This is likely contributing to the rising rate of depression and anxiety.

We now spend the majority of our lives working and with the progression of technology and the ever connected world, it has become difficult to manage and disconnect. With technological advancements the norm has shifted, the 9-5 pm no longer exists!

With smartphones our emails, phone calls and overwhelming workloads slowly start to seep into our personal lives outside of the office. This is not all bad but this is the new reality we face and something that currently needs to be addressed

Think Different:

Our aim for this article is to arm you with easily implementable strategies that will not only allow you to cope with this new reality but perform at a higher level with minimal to no outlayed cost but massive return on your time investment.

 

  1. Remove LED Blue Light

Light is a nutrient that plays a significant role in signaling your mitochondria (cellular powerhouses) to spring into action.

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 in your workplace. Download a bluelight filter app like F.LUX for digital devices (Mobile & laptop) and switch all the lights in the office 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 yours and your staffs energy levels which in the long term is costing you a lot more!

This is especially important if working late at night as it will greatly impact sleep!

 

  1. Workstations: Sit to Stand Desks

With all the craze of standing desks at the moment, may fool you into thinking standing is better than sitting desks. However, believe it or not standing can be just as detrimental as sitting all day!

Our body’s are not designed to remain in one position for long periods of time, we are designed for locomotion. Therefore, instead of one being better than the other we want the ability to shift between sitting and standing on regular periods, to keep the body moving and using a wider range of muscles instead of overusing a specific muscle group.

If it is not viable in your current workplace to replace traditional desks with sit to stand desk. No stress! Set up a few hot desks around the workplace that will increase the  options to those who want the ability to stand

 

  1. Introduce Walking meetings:

Join some of the best minds in the world including: Steve Jobs, Mark Zuckerberg, Richard Branson, Jack Dorsey, Aristotle, & Sigmund Freud. All were renowned for their walking meetings.

We are sitting on average 9.3 hours per day are we are only getting 7.7 hours of sleep! The human body is designed for locomotion and we are now sitting more than we are sleeping. When is the movement happening?

Sitting is killing us! The World Health Organisation(WHO) has even listed sitting to much as the 4th leading cause of death globally, that is 3,200,000 deaths annually!! A recent study even stated that sitting for 10 hours a day can cancel out 90% of a positive effects of a 1 hour workout! Some other interesting stats associated with sitting for more than 10 hours a day include:

  • 112% increase in risk of diabetes
  • 147% increase in cardiovascular events
  • 90% increase in death due to cardiovascular events
  • 49% increase in death due to any cause.

Get moving with walking or standing meetings and watch the creativity and engagement thrive. Even better move them outside to add in fresh air, sun (Vitamin D) along with nature. Why nature? Nature and changes of scenery trigger new neuro-pathways in our brains which yield new ideas, and new solutions to problems. I am sure we have all experienced this at one point or another.

 

  1. Remote / Flexible Work Hours

In the coming years with the development of technology bringing the world closer together remote based work will become the norm. Technology is changing the way business is functioning and those who adapt to these trends will reap the rewards.

Businesses who really want to future proof their success need to consider how this can be established across their workforce and within their workplace.

It has been shown that a workplaces that offers flexibility around were their staff can work will have staff that have the following characteristics:

 

  • Greater job satisfaction
  • Increased productivity
  • Decreased stress
  • Plus they often work more hours as a result of this freedom.

 

  1. Mindfulness, Become Present:

What is Mindfulness? It is a practice that teaches you to detach yourself from both the past and future and become truly present in the moment.

Sadly in this fast moving world we are losing this ability to be present, this is even more prevalent with ever increasing workloads.We cannot reduce our the past nor can we change what will happen in the future, but if we truly want to be productive with the task at hand we need to be truly present in the now. In our opinion this skill is one of the leading, if not the best productivity booster!

 

Where to Start?

There are many ways to train mindfulness from breathing, instructor guided practice to self guided practice.

I suggest everyone begins with an instructor guided practice to help educate and help grasp an understanding around mindfulness. There are a number apps that offer a free trials and then lead into a paid version (eg. Headspace, Calm). Test each of them out and find the one that suits you. At the cost of less than 2 coffees a month (Calm: $4.99/month; Headspace: $7.99/month) what do you have to lose? I personally have tried majority of the apps on the market but Headspace was favorite due to it customizability. I highly recommend upgrading to paid versions as it becomes a lot more personalised and you can select packages that you require as you progress and it often offers further education. This will give you the skills you required to make your mindfulness practice easy and stress free.

I have talked about mindfulness extensively in other articles if you want to learn more follow these links:

https://tayloredhealth.co.nz/mindfulness-where-to-start/

https://tayloredhealth.co.nz/the-science-behind-mindfulness/

https://tayloredhealth.co.nz/mindfulness-living-in-the-present-moment/

 

Take Action:

If you are passionate about performance and the health in the workplace these 5 simple strategies will make a profound effect and future proof your business. It all starts with a solid foundation and with inmproved health comes improved performance.

 

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