Complete Health & Performance

Complete Health & Performance We provide men & women with the methods to get healthy, fit, comfortable and confident in their bodi

The power of accountability We all know what we need to do to get in shape right?Chances are, you’ve heard the term ‘cal...
14/02/2022

The power of accountability

We all know what we need to do to get in shape right?

Chances are, you’ve heard the term ‘calorie deficit’ thrown around a lot over the last few years…

You probably also know it’s probably a good idea to have a high protein diet…

And I can bet it doesn’t come as a surprise to you that performing resistance training 3-5 times per week can significantly improve your body composition…

So considering we’re all equipped with this fundamental knowledge, why aren’t we all walking around in the shape of our lives?

Here lies the true power of accountability.

Sure, a great coach will squeeze the extra 5% marginal gains from your training and diet regime, but that’s not why you hire a coach.

Your investment doesn’t just cover the cost of their expertise…

It’s their support, guidance and ACCOUNTABILITY that will really get you those life changing results you’ve been hoping for.

If you’ve tried and failed in the past to really take your physique and fitness to the next level, drop me a DM with the word COACHING and let’s see if I can help.

Principles over methodsFrom one of my previous posts on ‘Building Muscle 101’, you can see why understanding PRINCIPLES ...
10/02/2022

Principles over methods

From one of my previous posts on ‘Building Muscle 101’, you can see why understanding PRINCIPLES is so much more important than simply knowing METHODS.

Knowing a method might make you think that 8-12 reps per set is the best rep range to build muscle.

But understanding a principle empowers you to know that muscle can be grown with any rep range, providing enough tension is applied to the fibres by getting close enough to failure and performing an appropriate amount of hard working sets spread across the week.

Just like knowing that a ‘low carb’ diet typically leads to many people losing weight.

But understanding how calories in v calories out is ultimately what’s been affected by reducing carbohydrate intake within your diet…
..and that this energy imbalance is what is actually leading to weight loss versus anything inherently fattening about carbs.

Remember,

If you understand Principles,

Then you can pick whichever Method adheres to these and suits your likes and preferences.

Does this sound familiar? New year, new me.💸 Spend $100’s on new Gym gear to feel good again…🤳 Dig out the fitbit to sta...
07/02/2022

Does this sound familiar?

New year, new me.

💸 Spend $100’s on new Gym gear to feel good again…
🤳 Dig out the fitbit to start tracking steps again…
🏃‍♂️ Go to the Gym consistently for a week…

Get bored.
Fall off the wagon.
Out on the 🍹 girls/guys again
🙄

There is another way!

Imagine having a program to follow that had been created for you. A program that got you excited to go to the Gym every day?!

Imagine having unlimited accountability, not only to yourself, but to professional who delivers accountability as a profession

If you’re ready to stop dabbling and start succeeding, I’d love to chat through how I can help you with my coaching program.

Just DM me the word COACHING and let’s have a quick chat about how it all works.

Speak soon.

06/02/2022

I’m looking for 3 women who want to start prioritising themselves again & fall back in love with their bodies, without having to:

❌ Do hours of cardio at the gym
❌ Cut out all their favorite foods
❌ Completely put their lives on pause and live like a monk…

If this sounds like you and you:

☑️ Have 3 or more hours per week you can commit to training
☑️ Are willing to put in the work and start prioritisng yourself
☑️ Are coachable and willing to learn…

Then this program is for you.

Just drop me a DM with the word COACHING and I can send you all the details on how it works.

Speak soon 📲

How to build muscle 101 💪When it comes to building muscle there are 3 scientific theories we need to be aware of.These a...
03/02/2022

How to build muscle 101 💪

When it comes to building muscle there are 3 scientific theories we need to be aware of.

These are:

- The Henneman Size Principle
- The Force-Velocity Curve
- Mechanical Tension

The ‘Henneman Size Principle’ dictates that the largest strongest muscle fibres are recruited when the amount of force we need to generate is at its highest.

This could be in the following scenarios:
1. When we are moving a heavy weight slowly
2. When we are approaching failure with any amount of weight
3. When we are moving a light/moderate weight quickly

Only the first 2 scenarios will typically lead to muscle growth because of the other principles I’ll mention in a bit.

This is why it’s important to take sets close to failure, it’s these final few reps that recruit our largest muscle fibres that are capable of the most growth.

The ‘Force-Velocity’ curve states that as something moves slower it requires more force to move it.

I’m going to use the analogy of you holding onto someone for dear life hanging off a cliff.

If the slipping is very slow, we can still create a lot of force to hold on.

However, if the slipping became faster, all of a sudden we wouldn’t be able to create much force at all and unfortunately we’d be met with a grisly demise.

Whilst that’s not exactly what’s going on in the muscle fibre itself, it helps create an image of roughly what happens inside a muscle fibre when reps start moving slower at the end of a set.

Finally, this high level of force being applied to the muscle fibres at the end of set creates ‘Mechanical Tension’.

Think of mechanical tension on a muscle fibre like the whistle on a building site that tells a builder (the body) it’s time to get to work laying down bricks (creating new proteins).

This increase in repair typically lasts up to around 48 hours, which is why a frequency of hitting a muscle group around 2-3 times per week appears to be about optimal.

Now you know you need:
- Sets close to failure
- And tension on the muscle

It falls to doing enough hard sets each week to make sure you get plenty of these slow tough reps through a muscle.

And that, in a nutshell, is how we build muscle with weight training!

What are Macros? 🍏‘Macros’ are essentially just short for ‘Macronutrient’ which means BIG nutrient. They’re big in that ...
31/01/2022

What are Macros? 🍏

‘Macros’ are essentially just short for ‘Macronutrient’ which means BIG nutrient. They’re big in that we need them in larger quantities in our diet than all other vitamins and minerals.

The 4 Macros are:
Protein
Carbohydrates
Fats
Alcohol

‘Protein’ is typically the first thing that we want to make sure is included in our meals (Protein actually derives from a Greek word which means ‘primary’).

We literally can’t live without it in our diet.

It’s 4 calories per gram and is the predominant component of many of our bodies tissues, as well as being vital for hormonal function and most of the bodies metabolic processes.

It’s also typically the most filling of all of the macronutrients, which is higher protein diets typically lead to many people feeling fuller after consuming larger amounts.

‘Carbohydrates’ are simply chains of sugars.

Also 4 calories per gram, they are of equal calorific value to Protein per unit of size.

Depending on the length of the chain they are often referred to as either ‘complex’ or ‘simple’, but all types eventually get broken down into its smallest form in the body to be used for energy.

We can live without them in our diet, but as minimally processed types often bring a whole host of other nutrients like Fibre, it’s pretty important we still try to include them in amounts appropriate for your size and activity levels.

Finally, we have ‘Fats’.

These come in 3 different types based upon their chemical makeup.

Saturated, Poly-Unsaturated and Mono-Unsaturated.

A gram of Fat is 9 calories and therefore the most calorie dense per unit of size.

Each type of fat is essential to include in our diet for maintaining optimal health, although the ‘saturated’ kind often gets a bad rap as it’s typically lumped in with ‘trans-fats’ and is often included in large amounts to the detriment of the other types in a modern diet.

Now I’m not saying posting before and after pics are a bad thing at all. They can be great for getting new clients for y...
26/01/2022

Now I’m not saying posting before and after pics are a bad thing at all. They can be great for getting new clients for your business and great for potential clients to see what’s achievable.

The reason I personally don’t post before and after pics is because a lot of my clients & potential clients have tried losing weight & getting into shape in the past and for whatever reason, it hasn’t ended successfully.

The reason I believe they weren’t successful is because they’re looking for a quick fix. Their looking for that exact before & after pic photo rather than building strong healthy habits, changing their mindset & enjoying their health & fitness journey.

When you begin to prioritise your health & wellness it should be for the long term, not a 90 day before & after pic.

I COULD have snapped before and after pics of:
👉My client who has always struggled with her weight and came to me for help. She has gone from 120kg down to 93kg and we aim to get below 80kg. I told her from the very start this has to be a lifelong change - not a quick fix!
👉My client who reached out and wanted to start prioritising herself after having kids and throwing herself into her career. She has gone from a size 16 to a size 12 and now feels like the same women she was before having kids.
👉My client of 5 years, who has completely changed her whole health and fitness and recently lost 4kg in our 6 week challenge. For her, it’s knowing when to put your foot down and when to take it easy.

My clients get results like this 👆
☑️Tailored training programs that work around my clients, not the other way around...
☑️A nutritional protocol that meets my clients where they're at, instead of trying to fit square pegs into round holes...
☑️Accountability, their success is mine...
☑️Community. My group of clients are so supportive of each other and this creates a very comfortable training facility...

❌Over restrictive diets that cut out all their favourite foods and leave them feeling underwhelmed
❌Excessive training programs that take hours to finish
❌Dictatorship. My client's and I work as a team on the decisions we make. Autonomy is key for their success
❌Leaving them to it. I speak to my clients as little or as much as they need me to. I'm on hand to help wherever I can.

Wanna join us?

I'm looking for 3 new client's who want to finally start prioritising themselves & their health & fitness.

Just DM me the word COACHING and i’ll send you all the details

Allow me to introduce myselfI've been pretty quiet on social media for the last few weeks & months as I've been putting ...
24/01/2022

Allow me to introduce myself

I've been pretty quiet on social media for the last few weeks & months as I've been putting my attention into other things, so allow me to re-introduce myself 👋

My name is Taran Gauld, and I help busy men & women to get healthier, happier, fitter & stronger.

I started coaching in 2013 because I wanted to help people feel more confident about themselves and start prioritising their health.

I quickly found that my clients really struggled with prioritising themselves as they had put everyone else first for so long and this, in turn, led them to start feeling guilty about taking time out for themselves.

It's for that reason that I started Complete Health & Performance, so that I could help people:

1. Start prioritising themselves first rather than as a last resort.
2. Feel healthier, happier, fitter and stronger in their own body.
3. Finally find a gym facility that suits them & that they enjoy

Since starting, I’ve been lucky enough to help well over 50+ clients achieve exactly that.

For anyone new around here, you should know one thing, I only help people who are willing to be helped. If your not willing to put in the work, and take the time to see the results then it’s not worth my time.

Regardless, I’m here to help, so if you ever have any questions about your training or diet, please feel free to DM me 📲

Also I'm currently free to work with a few more of the right people in my gym facility, after this our books are completely full. (I only take on 50 clients)

So if you are:
- Sick of not taking action on your own health and fitness for another year....
- Tired of feeling run down, sluggish and fatigued all the time....
- Coachable and willing to prioritise yourself and put in the work....

Just DM me the word COACHING and I'll get you all the details!

Speak soon,
Coach Taran

How many calories are in your milk of choice? 🥛We can consume a lot of milk throughout the day & week. We have it in our...
22/09/2021

How many calories are in your milk of choice? 🥛

We can consume a lot of milk throughout the day & week. We have it in our cereal, oats, coffee, tea & smoothie.

Choosing the right milk to consume can save you a lot of calories by the end of the week

When it comes to changing/improving your health & fitness there’s one fundamental that you need to get right first.....⁣...
21/09/2021

When it comes to changing/improving your health & fitness there’s one fundamental that you need to get right first.....⁣
⁣
It’s your 𝐌𝐈𝐍𝐃𝐒𝐄𝐓⁣
⁣
More often then not the main reason people fail to change there physique or improve there health isn’t down to the right nutrition plan or training program. ⁣
⁣
𝘐𝘵’𝘴 𝘵𝘩𝘢𝘵 𝘵𝘩𝘦𝘺 𝘨𝘪𝘷𝘦 𝘶𝘱 𝘵𝘰 𝘴𝘰𝘰𝘯.⁣
⁣
They lack the patience & consistency to see it through to the end.⁣
⁣
𝘎𝘦𝘵 𝘺𝘰𝘶𝘳 𝘮𝘪𝘯𝘥𝘴𝘦𝘵 𝘳𝘪𝘨𝘩𝘵 𝘧𝘪𝘳𝘴𝘵 𝘢𝘯𝘥 𝘵𝘩𝘦 𝘳𝘦𝘴𝘵 𝘸𝘪𝘭𝘭 𝘧𝘰𝘭𝘭𝘰𝘸.⁣
⁣
⁣
⁣

The sooner you start investing in your health the better of you will be.Especially how the world is now, there's no bett...
26/08/2021

The sooner you start investing in your health the better of you will be.

Especially how the world is now, there's no better time to start taking care of yourself & start becoming healthier, happier, fitter & stronger.

What are habits?A habit is a routine of behaviour. It is a series of actions that we undertake repeatedly until it becom...
25/08/2021

What are habits?

A habit is a routine of behaviour. It is a series of actions that we undertake repeatedly until it becomes automatic. The start of a new behaviour is based on a single action.

The easiest/best way to become healthier, happier, fitter & stronger is by building daily habits.

Our 4 go-to habits to start you off are:

Have a Solid Morning & Night Routine.
This will set you up for the day ahead and start you off on the right track

Sleep 7-8hrs Night.
We all know how important sleep is but the majority of the time we neglect it, the sooner you make this a priority the sooner you will see/feel better.

Do Something Daily to De-Stress
This could be anything, going to the gym, running, meditating or reading a book. Find something that gives you 30mins minimum of you time.

Plan your Days, Weeks & Months Ahead
This is an essential/ must do one, the more planned & organised you are the more your not chasing your tail daily and then making bad choices later.

Address

13-14/23 Wason Street
Milton, NSW
2538

Opening Hours

Monday 6am - 12:30pm
4pm - 7pm
Tuesday 6am - 12:30pm
Wednesday 6am - 12:30pm
4pm - 7pm
Thursday 6am - 12:30pm
Friday 6am - 12:30pm

Telephone

+61433076169

Website

Alerts

Be the first to know and let us send you an email when Complete Health & Performance posts news and promotions. Your email address will not be used for any other purpose, and you can unsubscribe at any time.

Contact The Business

Send a message to Complete Health & Performance:

Shortcuts

Share

Category