Learn Perform Thrive

Learn Perform Thrive I help professionals look amazing, build attractive strength, and boost their confidence in all aspects of life.

05/02/2026

If you want to keep your freedom as you age, you need to be able to move your own body weight without it hurting.

You can protect these abilities with five-minute exercises that fit into your workday at home or in the office.

Stretching, targeted stretches, especially for hip flexors and shoulders, to improve range of motion.

1️⃣ Shoulder stretch by resting your elbows on the desk and slowly easing your head between your arms.

2️⃣ Chest stretch by placing your forarm against a wall and leaning forward.

3️⃣ Hip flexor by placing your foot on a chair or couch and knee on the ground and leaning forward. Make it more challenging by reaching you arms above your head.

What is SLIPS?

SLIPS stands for Scales, L-sits, Inversions (handstands), Planks, and Stretching. These are gymnastics-based movements used to build strength and body control.

They are typically used as a warm-up to improve how you handle your own body weight, specifically focusing on your shoulders, hips, and core.

Why do them?

👉Avoid Injury: These movements strengthen your spine and shoulders, which keeps you safer during daily life.

👉Better Movement: Practicing these makes you steadier when lifting objects or moving your body through different positions.

👉Anyone Can Do Them: You can adjust these exercises to fit your current fitness level, making technical movements accessible even if you are just starting out.

04/02/2026

Getting older shouldn't mean losing the freedom to move; staying mobile comes down to how well you can handle your own body weight and stay pain-free.

You can protect these abilities with five-minute exercises that fit into your workday at home or in the office.

Planks, variations (straight arm, side planks, etc.) to strengthen the core and maintain spinal integrity.

➡️ Begin where you're comfortable either in a low or high plank.

➡️ Progress to removing single arms, single legs, or alternating arm and leg.

What is SLIPS?

SLIPS stands for Scales, L-sits, Inversions (handstands), Planks, and Stretching. These are gymnastics-based movements used to build strength and body control.

They are typically used as a warm-up to improve how you handle your own body weight, specifically focusing on your shoulders, hips, and core.

Why do them?

👉Avoid Injury: These movements strengthen your spine and shoulders, which keeps you safer during daily life.

👉Better Movement: Practicing these makes you steadier when lifting objects or moving your body through different positions.

👉Anyone Can Do Them: You can adjust these exercises to fit your current fitness level, making technical movements accessible even if you are just starting out.

03/02/2026

If you want to stay independent as you age, you have to be able to carry your own weight and move without hurting.

You can protect these abilities with five-minute exercises that fit into your workday at home or in the office.

Inversions, handstands or getting upside down, crucial for shoulder strength, balance, and overhead stability needed for lifts.

➡️ Start in a push up and then transition to a push up pike (downward dog position). You can make it harder by slowly creeping your feet forward.

➡️ Give yourself a challenge by raising your feet which will put more weight through your shoulders.

What is SLIPS?

SLIPS stands for Scales, L-sits, Inversions (handstands), Planks, and Stretching. These are gymnastics-based movements used to build strength and body control.

They are typically used as a warm-up to improve how you handle your own body weight, specifically focusing on your shoulders, hips, and core.

Why do them?

👉Avoid Injury: These movements strengthen your spine and shoulders, which keeps you safer during daily life.

👉Better Movement: Practicing these makes you steadier when lifting objects or moving your body through different positions.

👉Anyone Can Do Them: You can adjust these exercises to fit your current fitness level, making technical movements accessible even if you are just starting out.

02/02/2026

Maintaining independence as you get older depends on your ability to support your own weight and move without pain.

You can protect these abilities with five-minute exercises that fit into your workday at home or in the office.

L-Sits, these involve holding your body in an "L" shape to build strength in your core and shoulders.

➡️ Sit on the floor with your hands next to your hips. Lift your legs off the ground and hold for 30 seconds.

➡️ If you can't lift your legs yet, move your hands further back behind your hips to change the leverage.

What is SLIPS?

SLIPS stands for Scales, L-sits, Inversions (handstands), Planks, and Stretching. These are gymnastics-based movements used to build strength and body control.

They are typically used as a warm-up to improve how you handle your own body weight, specifically focusing on your shoulders, hips, and core.

Why do them?

👉Avoid Injury: These movements strengthen your spine and shoulders, which keeps you safer during daily life.

👉Better Movement: Practicing these makes you steadier when lifting objects or moving your body through different positions.

👉Anyone Can Do Them: You can adjust these exercises to fit your current fitness level, making technical movements accessible even if you are just starting out.

01/02/2026

Losing the ability to move well as you age is a scary prospect.

However, you can fight this decline with simple movements that take under five minutes and don't require leaving your home or office.

Scales, these are single-leg balances that work on your hip and hamstring stability.

1️⃣Front Scales: Lift one leg in front of you and hold for 30 seconds. Try to do this without holding onto anything. If you struggle, touch a desk to steady yourself, but don't lean on it.

2️⃣Back Scales: Switch and lift your leg behind you. Again, hold for 30 seconds on each side. Use a desk for balance only if necessary.

What is SLIPS?

SLIPS stands for Scales, L-sits, Inversions (handstands), Planks, and Stretching. These are gymnastics-based movements used to build strength and body control.

They are typically used as a warm-up to improve how you handle your own body weight, specifically focusing on your shoulders, hips, and core.

Why do them?

👉Avoid Injury: These movements strengthen your spine and shoulders, which keeps you safer during daily life.

👉Better Movement: Practicing these makes you steadier when lifting objects or moving your body through different positions.

👉Anyone Can Do Them: You can adjust these exercises to fit your current fitness level, making technical movements accessible even if you are just starting out.

29/01/2026

The best results are the ones other people start noticing.

Nili has been seeing real progress and not just in the gym. She’s feeling the difference, seeing the results, and even encouraging her colleagues to start their own fitness journey.

What I reminded her of is simple but important:
✔ The progress she’s seeing is earned
✔ Consistency beats intensity
✔ Sustainable habits create real change
✔ Confidence grows when results feel real

This is what happens when you show up, trust the process, and put in the work especially with a busy schedule.

▶️ Watch Nili’s story and celebrate her progress.
💬 Comment “THRIVE” if this motivates you.
📩 DM me if you’re ready to start building results that last.


22/01/2026

Posture isn’t about forcing yourself to “sit up straight” all day.

Nili came in worried about her posture, something many busy professionals struggle with after long hours at a desk.

What we discussed is important:
✔ A neutral posture isn’t perfectly rigid it’s realistic
✔ Desk work naturally creates tightness through the front of the body
✔ Improving posture starts with mobility, not tension
✔ Small habits like stretching and shoulder decompression make a big difference
✔ For conditions like scoliosis, posture is often about awareness and mindset.

Good posture is built through movement, consistency, and understanding your body, not constant correction.

▶️ Watch Nili’s story to learn what posture improvement really looks like.
💬 Comment “THRIVE” if you spend most of your day at a desk.
📩 DM me if you want a program that helps you move better, not just train harder.

21/01/2026

AI can build your workouts, yet coaches still charge full price.
Why? Because the real value isn’t the plan, it’s accountability.

I’ve created a FREE, easy guide showing you how to build your own workout program using modern AI tools, plus a free tracking spreadsheet.

If you’re disciplined and just want fresh ideas, this is perfect for you.
But if consistency has always been your struggle due to a busy schedule, having a coach makes the difference.

✅ Want the FREE AI Program Building Guide + Tracker?
📩 DM me THRIVE
✅ Need real accountability to stay on track?
Apply here: https://www.learnperformthrive.com

42g of protein. 586 calories. It tastes great.When you want a treat that fits your macros, you have options.The Build:Th...
19/01/2026

42g of protein. 586 calories. It tastes great.

When you want a treat that fits your macros, you have options.

The Build:

The Healthy Baker Protein Pancake Mix (from Coles or Woolies)

Queen Sugar Free Maple Flavoured Syrup (from Coles)

I use one serving of Lurpak butter in the pan to cook these, which I've already counted in the calories above.

I make these every Sunday morning. It’s an easy meal prep for me on a day I don’t train.

18/01/2026

Resting too little or too long could be slowing your progress.

One of the most overlooked parts of strength training is rest between sets and it matters more than most people think.

If you’re busy and training with limited time, rest isn’t about standing around. It’s about:
✔ Lifting with better form
✔ Building real strength
✔ Managing fatigue and recovery
✔ Getting more results in less time
✔ Training smarter, not just harder

The right rest period helps you stay strong, consistent, and injury-free especially as we get older.

▶️ Watch the video to learn how long you should rest between sets and why it matters.


15/01/2026

Progress doesn’t pause just because life gets busy.

Jacob is in week seven of his program, traveling, managing full days, and still moving forward not because everything is perfect, but because the plan is built around his lifestyle.

What’s working for Jacob:
✔ Consistent training even while travelling
✔ Daily movement (11-2k steps) built into his routine
✔ Flexibility with nutrition without losing momentum
✔ Training phases aligned with real goals, not guesswork

This is what smart coaching looks like structure with flexibility.

If you want results without sacrificing your work, travel, or social life, this is how it’s done.

▶️ Watch Part 2 of Jacob’s journey.
💬 Comment “THRIVE” if you want a plan that adapts to your schedule.
📩 DM me to start personalised online or in-person coaching.

My personal check-in to you.1️⃣ Biggest win for the week? Half way through the month and and really happy with my progre...
15/01/2026

My personal check-in to you.

1️⃣ Biggest win for the week?

Half way through the month and and really happy with my progress on the scales and how I've been looking.

2️⃣ Is there anything you struggled with this week?

Nothing significant that has come up at all. Some weeks are just smooth.

3️⃣ New goals for next week?

Finalise the workshop for work do deliver next week.

4️⃣ Is there anything more I need from you?

If you read my post a like, comment, or share always helps immensely. If you or someone you know wants coaching then you can also check out my getting started video -> https://lnkd.in/gS7s4K4B

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