Performance TLC coaching is split into two main areas of focus.

Movement Screen & Fitness Consultation

At Performance TLC, we provide each of our clients with a Functional Movement Screen. This is the “Gold Standard” screening tool used by fitness and healthcare professionals to evaluate your movement patterns, identify any dysfunctional or asymmetrical movements, and assess the risk of injury. The primary goal is to provide insights into how well a person moves. This will help your coach design appropriate exercise programs to improve movement quality and reduce the risk of injury.

  • FMS involves a series of movement patterns that assess fundamental aspects of mobility, stability, and motor control. These movements include squatting, lunging, shoulder mobility, hip hinge, and torso stability.

  • The movement screen will help identify any imbalances, asymmetries, or compensations in movement patterns. This information can be valuable in understanding areas of the body that may be prone to injury due to poor biomechanics.

  • Each movement in the screen is assigned a score based on the quality of the movement. The scores provide a numerical value that indicates the level of function or symmetry. This scoring system helps guide the design of individualized exercise programs.

  • We will help assess each client’s risk of injury during physical activity. Clients with movement patterns or asymmetries may be more susceptible to injuries, and the screen helps in tailoring preventive strategies.

  • Based on the screen results, your coach will design targeted exercise programs to address your movement capabilities. These programs may include corrective exercises aimed at improving mobility, stability, and overall movement quality.

  • While the screen is primarily used for injury prevention, it can also be applied to enhance athletic performance. Identifying movement abilities and optimizing biomechanics can contribute to improved sports performance.

Nutrition Consultation and Weight Loss Coaching

Nutrition Coaching: Your nutrition consultation will consist of meeting with your coach to discuss and assess your dietary habits, health goals, and any specific concerns or conditions you may have. It will set the foundation for your fat loss (or muscle gain) journey.

  • We will evaluate your current dietary habits, including the types of foods you eat, portion sizes, meal timings, and overall nutritional intake.

  • We will discuss your medical history, any existing health conditions, medications, and lifestyle factors that may impact your nutritional needs.

  • Based on your individual needs and objectives, we will help you set realistic and achievable health and nutrition goals. This could include weight management, improving energy levels, or addressing specific health concerns.

  • When our consultation is done and you join the program, we will create a personalized nutrition plan tailored to your goals, dietary preferences, and lifestyle. This may include recommendations for specific foods, meal timings, and nutritional supplements.

  • You'll receive information about nutrition principles, healthy eating habits, and how to make better food choices.

  • During your nutrition coaching experience, we will discuss strategies to help you overcome challenges and adopt healthier eating behaviors. This may involve identifying triggers for unhealthy eating patterns, finding practical solutions and breaking beliefs of what constitutes “healthy eating”.

  • As we progress, we will schedule follow-up sessions to monitor your progress, adjust your plan, and provide ongoing support.

Other coaching on offer

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Movement Efficiency Training

After conducting a comprehensive audit of your lifestyle with you to understand your unique needs, challenges, motivations and goals, we’re able to create the foundation for the most efficient and effective body transformation possible to help you achieve your goals. A personalised training program will be designed to fit your lifestyle.

 

Marathon Coaching

People run for all kinds of different reasons; to race, for fitness, to lose weight, for fun or for charity. My aim is to provide a running training routine that is modern where there is no set template - I create a bespoke method. I work with individual needs, time pressures and goals which ensures we will work together to find a rhythm that works with your schedule.

 

Fat Loss

Your current aesthetic does not matter. Whether you are 50kg or 150kg, my expert guidance will support you through the process step-by-step with a personalised, goal-focused approach that delivers quantifiable outcomes.

I will examine many data points; including sleep, stress, health status, exercise history, dietary preferences and many more, to build a detailed picture of your training, nutrition and lifestyle, for long term results.

Sports Performance Coaching

We will assess everything, from your sports history and current fitness levels, to movement patterns and your body’s unique biomechanics, to create the ideal sports training program and exercise regime to set you up for success. We will tailor a program that works specifically for your body and the sports you choose to master.

 

Ironman Coaching

Working with a triathlon coach removes the mystery from your preparation. With professional Ironman coaching, I will direct you through all the components of a regular training program to develop your aerobic capacity for the most important part of the marathon - the racing. Feedback is provided which will help you train more efficiently and effectively longer term.

 

Nutrition

Finding a diet you enjoy that works for your body and lifestyle is the biggest hurdle most people face for lasting success. I will listen to your requirements and create a comprehensive diet plan designed around your week. This encourages you to have goals that are sustainable and deliver real results.

Your diet plan is built on my proven nutrition principles and is macronutrient calculated with precision.