VIP Articles

Want a deeper understanding to what goes on inside the heads of our Nexus Performance coaches, read some on these insightful articles that will guide you along the next phase in your progression as a training partner, athlete or coach. 
If you have any questions relating to these articles or other topics you would like to learn more about please email: info@nexusperformance.com.au

 
 
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The How To: Of Flexible Dieting - Mikki Wescombe

This document will explain how to accurately flexible diet, it is a guideline for weight management and proper protocols. There will be examples made available to further explain some of the complexities involved. Most diets feel like punishment not self improvement, by following these protocols we want you to safely nourish your body.

Much of the controversy stems from the fact that flexible dieting means different things to different people. And, like a superpower, it can be used for good or evil. Avoid social exclusion use your body’s basic energy and nutritional needs and turn them into an eating regimen that you actually enjoy.

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Muscle Tightness and the truth - William Crozier

What is muscle tightness, let me firstly state that everything affects everything and when it comes to muscle tightness, where you may be feeling the discomfort isn’t necessarily where the issue is stemming from. When we start feeling the discomfort of muscle tightness we are immediately wondering what ligament, muscle, nerve, disc or bone may be injured. Often times neglecting the actual cause of the muscular pain and tightness. Before you fix the problem, you need to understand what it actually means for a muscle to be tight.

You can train around anything, unless you’ve been hit by a train and literally can’t move. Don’t get so caught up being SUPER CORRECTIVE, spending far to much time in recovery phase.


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Understanding the importance of Carbohydrates - Zac Kongonis

Over the course of the past few years, dieting and dieting strategies have taken an interesting turn, gone are the days of entrusting your eating habits to professionals as an Instagram wellness coach is good enough, right? Whether it be dredged from the darkest depths of the internet or protocols backed by something more than anecdote, today we will be exploring some common misconceptions about nutrition and providing the information that will allow YOU to make an informed decision on your eating habits.

Although in the context of performance not all nutrients are created equally, carbohydrates in particular are our body's preferred energy source and this relationship between carbohydrates and performance is something I would like to discuss further with you today.
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The effects of sleep deprivation - Mikki Wescombe

We have discussed time and time again the basic fundamentals everyone can be doing to improve their performance and recovery as lifters. Training, Nutrition, Hydration, Conditioning, Therapy the list can go on, but I’m wanting to dive into something a little deeper today, Sleep!
You may not have the knowledge of a coach or the finances to pay for one but overlooking all those objectives on this list can drastically improve your performance as a strength athlete.  Sleep is one of the objectives that not many coaches discuss the importance of.

It seems to simple to cull back on these addictions and actually get to bed at a reasonable hour before kicking into your daily routine. Sleep quality and quantity affects your recovery, mood, energy, body composition, cognitive function etc. We know its important right. So why aren’t we getting enough of it?
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Competition, a comprehensive plan - Zac Kongonis

Competition, for many lifters it is the highpoint of their training experience, having the opportunity to compete against groups of like minded individuals who push us to showcases our strength and want to see us succeed is something that makes the powerlifting community one of a kind.

Although, regardless of all the amazing aspects and opportunities that competition brings, it is very easy to get swept up in the hype and excitement and compete so frequently it hinders your progress in the long term. This means we not only have to structure our training intelligently, but consider the physical, financial and psychological stress that competition brings and organise our competition calendars accordingly. With that in mind, today I would like to explore the importance of foresight when planning out our training and competitions throughout a training year.
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The effects of dehydration on powerlifters - William Crozier

If you’re a Powerlifter (or other Strength Athlete) who takes their lifting seriously, and is putting in the hard work and time to get that bit bigger and bit stronger, hydration is a simple thing you can keep on top of to make sure you are getting the most out of it all.

So easily overlooked, yet so important. By the time you “feel” that you’re dehydrated, some of the negatives of dehydration are happening already.

Sounds like a big deal, and it can be. Now you’re probably thinking that you’re not silly enough to get to those worse ones…. I’d tend to agree. But think about it, that 1-5% worse performance in each session, 3-5 times a week, over years of training, can leave a fair bit of kilograms on the platform. Why not stay on top of this simple issue.

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