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

Keytone Supplments: What is the Fuss about?

Ketone supplements or more technically known as ‘Exogenous Ketones’

Why All the Fuss?

The product has been shown to put you in ketosis in 30mins!

A profound statement when you compare to the time it takes to achieve nutritional ketosis through diet alone which normally takes around 2-3 days and potentially as long as 7 days! It is no wonder people are flocking to exogenous ketones. Plus with all the success stories it does not seem to be disappointing.

What is this magical state ‘Ketosis’?

When in a ketogenic state you produce ketones which simply put is your 4th fuel substrate so fat, protein, carbohydrate, and ketones. This state can be achieved by either restricting carbohydrate or by taking an external supplement such as exogenous ketones, that puts you into to this state and promotes production and use of ketones.

What does Ketosis Achieve?

  1. Weight loss
  2. Increased Energy & Mood
  3. Increased mental clarity & Focus
  4. Increased Performance (Mental & Physical)
  5. Better Sleep
  6. Faster Recovery
  7. Longevity

There are two types of ketones:

  • Endogenous ketones: Endogenous = ‘Endo’ = within. ‘Genous’ = origin.”                                                
  • These are ketones made naturally by the body through the process of ketogenesis.
  • Exogenous ketones:Exogenous = ‘Exo’ = external. ‘Genous’ = origin.”
  • These are ketones supplied to the body by an external source like a nutritional supplement

Application:

No doubt this sounds great but what are people using it for?

  1. Adaptation Phase: Keto Induction

Exogenous ketones are especially helpful for some getting started on a keto or high fat low carbohydrate (HFLC) diet because as you remove carbohydrate from your diet you will face two major challenges ‘Keto flu” and hungry/carbs cravings

  • Keto Flu: Adaptation to a ketogenic diet (keto-induction) can be associated with some unpleasant symptoms, this has been coined as “Keto Flu”. The symptoms associated have been shown to subside after 3-5 days and people report better energy and mental clarity afterward. However,

Exogenous ketones have been shown to be a viable aid in this induction period and avoiding keto flu.

How?

Keto Flu stems from a lack of sodium.  As you deplete your stored carbohydrate (glycogen), you lose 3-4 grams of water for every gram of glycogen (stored carbohydrate). Explaining the initial weight loss associated with ditching carbohydrates. Therefore, in this induction period, it is important to increase sodium (salt) intake to compensate for the loss of water and sodium to aid in retaining water loss. No need to stress, salt intake is not unhealthy like we have been fooled to believe. This is one way that exogenous ketones can help have they are packed full of salt it can aid in minimising this depletion and unpleasant effects associated.

  • Hungry/Carbohydrate Cravings:

The shift from carbohydrate can be difficult as you cut sugar (carbohydrate) it has been shown to reflect a similar addiction response to cocaine. Overcoming any addiction is not easy! The great thing is exogenous ketones can help with this as the increased satiety and remove cravings and instead of being bound to the pantry, hungry at all times, you end up finding that you will need to remind yourself to eat. This liberation from the need of continual refueling was one the most profound effect I personally saw.

 

  1. Weight Loss:

  • Calorie Restriction:

Yes, calories are important and no a calorie is not a calorie.

I personally recommended the approach ‘quality over quantity’, first as it is a more nutrient-dense plus for the purpose it will normally self-correct as you are more satisfied from good quality foods and will naturally limit calorie intake. However, to accomplish  weight loss goals you need to attain a healthy negative calorie balance and being in ketosis is one of the greatest methods in achieving this as mentioned above it curbs your hunger and cravings, liberating you from your need to snack and regularly refuel, resulting in you naturally extending periods between food and eating less at meal times and as a result you reduce your caloric intake which results in weight loss!

  • Lifestyle Buffer: When life gets the best of you, exogenous ketones are also great for keeping yourself on track. They are great for those who struggle with maintaining a strict ketogenic diet and find themselves slipping up, exogenous ketones will aid in buffering the effect of a slip-up, keeping you on track towards your goals.

Application: Take around and during the meal, to buffer response

 

  1. High Performers:

Perfect for any high flyers, always on the move that is either:

  • Time poor
  • Always on the road
  • Up in the air
  • In back to back meetings

Time poor and always traveling with back to back meetings doesn’t leave you much time to eat well, making it extremely hard to come across healthy options.

Dealing with a lot of high flyers, this is a never-ending question that I get asked as they gradually see a decline in their health as they continue down the vicious track. What if I was to tell you the solution is a small sachet that can increase mental clarity, focus, energy, mood while keeping you full till you have time to eat a nutritious meal. Obviously, we want to do our best to eat well but this aid will get you through the tough times, especially the tempting junk food found in conferences! With no insulin spikes and crash, so you won’t crave the slices and sausage rolls.

Especially helpful for those who fly a lot, it is well known how bad airplane food is. It not only tastes bad but because we lose taste buds in the air, they pack it full with sugar and sweeteners to make it palatable….. Instead, I say no to food and come prepared with a sachet of exogenous ketones to sip on and if long hall brings along my own healthy snack like macadamias. Ketones will also help with minimising effects of jet lag as another added bonus.

  • Productivity: Due to the increase in cognitive function and mental clarity, exogenous ketones are my biggest performance hack. Whenever I am under the pump or need to be productive you can guaranty I am sipping on some exogenous ketones.   

 

  1. Sporting Performance:

Performance cannot be forgotten exogenous ketones are like rocket fuel and amazing for all athletes from high intensity to endurance athletes.

The effects on athletes are phenomenal. Using them myself personally in training and racing across a variety of distances from sprint to Ironman Triathlon for the last year and a bit, I can personally attest to this. It is important to understand there is multiple applications to optimise sporting performance.  

  • Fat adapted (Metabolic Flexibility):

The ability to optimise your fuel substrate utilisation and tap into fat for fuel which has an endless supply of energy.  have to be one of the most powerful tools in training fat adaption as within 30mins they put you in a ketogenic state but also they help at keeping the hunger at bay allowing you to extend the fast. They are a great tool to use in the none key steady fasted sessions.

Can you spot my Keto OS Swiss Cacao

Training fasted? Fasted sessions are all about training your bodies ability to tap into your endless supply of fat stores instead of relying on external fueling of carbohydrate like a traditional athlete. You may think I’m crazy but I will often do a lot of my ironman training fasted, a couple hours on the bike followed by a run and then refuel afterward which could be a total of 18hr fast. However, important to remember this is a trained skill and fat adaptation takes approximately 3 months or so to train. I am never hungry or craving food and you shouldn’t be! If you are, eat! You should never suffer if so, you are playing with fire and will burn out due to excessive stress. Additionally, important to understand not all sessions should fasted, fast on steady-state training rather than high-intensity key sessions or longer sessions.

Application: Sip on full sachet across the session.

  • Recovery: The anti-inflammatory benefits of bringing in ketosis is not only beneficial for chronic health conditions but also your recovery from training and racing. Keeping blood sugar levels balanced you no longer get insulin spikes that are associated with an inflammatory response. I see the recovery component being one of the greatest underestimated benefits of exogenous ketones.

Recovery = Adaptation = Results

Drinking Keto OS while in my Recovery Boots in the middle of a big training weekend

Too many athletes neglect the recovery component, and in its place double down on training, putting themselves further in the hole and not allowing the body the time to adapt to training response. What if you could speed this process up and get back training sooner. Exogenous ketones will absolutely aid in a quicker recovery and are something I believe all high training load athletes need to consider. Maybe less important for sports which training frequency is low and have to recover but in sports like triathlon and especially sports like Ironman where you training 15-30hrs per week, most of the time on top of your full-time job, you really need to double down on recovery strategies as you are placing a significant amount of external stressors on your system. This needs to be balanced out!

Sleep is the most powerful component for recovery and exogenous ketones have shown to be effective in improving your sleep and I don’t think I need to explain the benefits of a good night’s sleep we all know the power that poses (For more information on the importance of sleep).

Application: Sip on half sachet before to get the benefits of alternate fuel source while training and racing and sip on the other half post session to promote recovery.

Or

Sip on full sachet post session across the remainder of the day to double down on recovery.

  • Endurance:

Want to go harder and for longer exogenous ketones are the answer! No longer in training do you need to rely on gels and blocks the wreak havoc with your Gastrointestinal (GI) system. Instead, you can fuel your training sessions on exogenous ketones. On most long rides I use ketones for fuel.

Fat Adaptation: Caveat

Although I have been discussing training low void of carbohydrate as much as possible when we race of looking to optimise performance it is a different story! We want to be metabolically flexible and race with the high amounts carbohydrate that our bodies can handle comfortably (Train Low Race High).

Why?

We want to optimise substrate utilisation, once fat adapted we can then utilise carbohydrate on race day/ race prep session (Test before the race!) to buffer our energy stores and give us the high octane fuel for those surges and sprints.

  1. Chronic Disease:

Chronic Health Conditions that might Benefit from Keto:

  • Type 2 Diabetes
  • Cancer (glycolytic driven cancers)
  • Multiple Sclerosis (MS)
  • Epilepsy
  • Metabolic Syndromes
  • Traumatic brain injury (TBI)
  • Alzheimer’s disease
  • Dementia
  • Parkinson’s Disease (PD)
  • Autism spectrum disorder (ASD)  
  • Migraine headaches
  • Gastrointestinal conditions eg. Irritable Bowel Syndrome (IBS)
  • Skin conditions eg. acne vulgaris, acne rosacea, eczema, and psoriasis

 

A relatively new area of application and with lives at risk it is an area that obviously requires a lot of research to ensure validity. Not mainstream treatment by any means. However, many people are now well aware of the effects of ketosis on certain conditioning, especially as it has been used as a clinical treatment for epilepsy since 1920. People, as a result, have begun self-supplementing with exogenous ketones to help aid their treatments.

Other Applications

These applications discussed above are only the beginning and as the growing body of literature grows, I believe so to will the number of varying application. I take many performance-enhancing supplements but nothing has compared to Exogenous Keytones so I am excited to watch this field grow.

 

“I Need to Try Exogenous Ketones for Myself!”

Flick us at Taylored a message and we can get you set you up with a trial.

[email protected]

Subject: Ketone Trial

 

Next Post:

Following on from this post I will take it a step further into the science behind Exogenous Keytones and highlight the differences between the various types to arm you with the knowledge to make the right decision.

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.

 

Published on: Jun 7, 2018

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