P4mance Health & Fitness

10/05/2026

24/02/2026

https://www.facebook.com/share/1Hij7PF7up/?mibextid=wwXIfr

29/01/2026

Cooling pasta for 24 hours changes how your body processes its starch in a powerful way. When pasta is cooked and then cooled, part of its starch transforms into what is called resistant starch. This type of starch resists digestion in the small intestine and instead travels to the colon, where it feeds beneficial gut bacteria. Instead of acting like fast sugar, it behaves more like fiber.

Resistant starch slows the release of glucose into the bloodstream. This means fewer blood sugar spikes after eating and better insulin stability. For people concerned about energy crashes, cravings, or metabolic health, this simple cooling step can make a major difference. The same pasta becomes a food that supports steadier energy and healthier glucose control.

In the gut, resistant starch acts as a powerful prebiotic. It nourishes good bacteria that produce short-chain fatty acids, which strengthen the gut lining, reduce inflammation, and support immune balance. A stronger gut microbiome improves digestion, nutrient absorption, and even mental clarity through the gut-brain connection.

This process also supports weight management. Resistant starch increases satiety, meaning you feel full longer while consuming fewer rapidly absorbed calories. It helps regulate appetite naturally without extreme restriction.

Reheating cooled pasta does not destroy its resistant starch benefits. Once formed, much of the structure remains intact. This makes meal prep both convenient and metabolically smarter.

12/10/2025

15/09/2025

Smoked salmon quiche - your welcome 🙏

There's a reason why over 7,000 Aussies have saved this healthy quiche. Get the recipe in the comments!

10/09/2025

Weaker, fatter and more unhealthy every year is NOT normal. And can 100% be reversed and prevented

When did we become so accepting to the false narrative that AGE is solely to blame for people losing their health and functionality? Like getting older is an inevitable doom?

“Well, I’m 40 now so I guess I should just start accepting the fact that I’ll be forever fat, in pain, out of shape and tired…”

I hate when people say stuff like this. But instead of feeding into the victimhood of age (a non controllable factor) I ask the question, so what are you doing to help protect and prevent these issues from happening? And usually get:

1. Ah, I don’t have time to exercise
2. Ah, yeah I’m just not a “diet” guy
3. Ah, I don’t need that much sleep
4. Ah, I destress at the bar after work
5. Ah, I’m not a “health freak” like you

We’ve all heard these excuses. The essential starter pack for people blaming their age (at earlier and earlier ages) on their challenges that they are not actively participating in fixing.

People are out there quiet quitting their health.

I know life is complicated, and there are so many different co factors to living a happy healthy life today that were not as complicated just a decade or two ago. But you know what?

Deep down I believe that no one wants to be sick. No one wants to be out of shape. No one wants to gain weight. No one wants to lose their ability to move. No one wants to be unhealthy. And no one wants to feel helpless and totally out of control of their own health and wellness.

But many times, people don’t realize that some simple low hanging habits can change their trajectory (and quickly)…

1. Start moving more throughout the day, 10k+ steps
2. Start a simple sustainable exercise program
3. Start going to bed a little earlier (digital detox before bed)
4. Make some better decisions for food and meals
5. Take care of your mental health (without drugs/alcohol)

You don’t have to do all 5 all at once. Choose one, get going and gain some momentum with your compounding habits.

And stack those habits into continual action.
And refuse to use AGE as an excuse.

All these challenges? Can be reversed and prevented🙏

30/08/2025

🙏

The more you walk, the healthier you’ll be

20/08/2025

This is a must try ❤️

Everyone loves meatballs so stuffing them with cheese was just something that had to happen in my opinion.

We are a family of cheese lovers. I’ve made this recipe with both mozzarella and fontina, both equally delicious. The fontina is a bit more ooey gooey as you will see from the pics.

15/08/2025

Ready for a New Challenge?
If you’ve ever wondered what dragon boating is all about, now’s your chance to find out. Get out on Merimbula’s Top Lake, experience the rush of paddling, and get a killer workout surrounded by some seriously epic views!
Why Join the New Paddler Program?

✅ Get fit and push your limits

✅ Work as a team, with expert coaching from our qualified sweeps

✅ Compete in races, travel to regattas, and enjoy the thrill of competition

✅ Only $20 for 4 weeks of solid training and fun (and if you sign up afterward, we’ll knock that off your membership!)

We kick off Saturday, 6th September, for 4 weeks of action. Whether you’re looking to build strength, improve your fitness, or just have a great time, dragon boating is where it's at.

Get in touch with Barb at [email protected] sign up or for more info!

28/07/2025

PSLSC Members and community… it’s almost that time of the year again. The Gotcha4Life 24 hour row will take place this year on September 13 and 14 at our Clubhouse and at many other locations across Australia.

Gotcha4Life is a charity dedicated to promoting mental health at all ages and especially to younger people. The group offers programs, workshops, campaigns and resources to people in communities schools and sports clubes to build emotional resilience, social connection and healthy behaviours, including seeking help.

Our club is proud to support this worthy cause.

Without rowing (!) you can donate to our ‘team’ (the PSLSC) by using this link:

https://24hourrow.com.au/t/pambula-surf-life-saving-club

The rowing will be at our club from 12 noon on Saturday September 13 until 12 noon on Sunday September 14.

We will have six machines available which can be booked in 30 minute slots, from noon Saturday until noon Sunday. People can row and be sponsored by time, distance or participation! Simply add your name to the slot(s) you want to use.

Here is the link to use for booking a rowing machine.

https://signup.com/go/xstLNCY

Plans are underway to ensure we have a range of activities across the weekend, so the whole community can get involved in such a worthwhile cause.

Details to follow…. In the meantime, sign up and encourage everyone you know to donate/sign up/participate.