The Flow Performance Podcast

#27 Fuelling for ultramarathons with Dr Nick Raymond

What's The Go with fuelling for ultramarathons?
To answer today's NUTRITION related question, we chat with Dr Nick Raymond. We discuss everything you need to know about your nutrition from 24 before the run, immediately before & during the run and then how to recover afterward. Nick also explains how to Nail the basics, carbohydrate availability, gut comfort, hydration, recovery nutrition & actual examples of foods/ strategies you can use to fuel your long runs.
Nick is a sports nutritionist, personal training, hybrid athlete, ultrarunner and a fellow flow-state junkie. He has a super unique background, originally in medicine. He previously worked as a qualified medical doctor, before transitioning to personal training and nutrition.
Get in touch: @adventurereadycoaching @drnickraymond
Check out: adventurereadycoaching.com.au
PODCAST SPONSOR: FLOW NUTRITION BARS
Our range of nutritional bars are the most practical and effective way to fuel your flow-state in the surf, on the mountain, at the park or on the trails. The Flow Energy Bar is designed for BEFORE & DURING exercise to keep you shredding for LONGER… The Flow Recovery Bars are designed for AFTER exercise and is the best way to fast-track your post-flow RECOVERY!
Try them today at www.flownutrition.au
Follow us @flownutrition_ and @flowperformancepodcast

#26 Meditation, mindfulness and Sol Being with Monica Posada

On today’s episode, we chat with mediation teacher & the founder of Sol Being Monica Posada.
Mon has a really unique & valuable story I’m super keen to share. As we discuss in the chat, she describes her earlier life as a stage where she was driven by the need to hustle, grind and essentially prove her worth in the world – before the realisation that the ingredient she was missing, was simply being. This was ultimately the catalyst to a big transition period of self-discovery, which led to her becoming a qualified mediation teacher & starting her own business, Sol Being. There is so much to learn from this chat & Mon’s story in general.
In today’s chat, Monica details the lessons she’s learned in her journey to becoming a meditation teacher, we discuss her business Sol Being, we chat about what meditation actually is & she provides insight into and the benefits we can get from simply taking the time to be still and present.
Sol being was born for the people that get caught up in the clouds. Through practicing mindfulness and becoming present, Sol Being brings you home to your light-hearted self. Mon's vision with this community is to help you become more self-aware by shining light on your inner world through the power of presence and connection. When we combine presence with meaningful connection (connection to self, connection to others & connection to nature) radical shifts happen. We can alchemise fear into love, pain into purpose, and chaos into clarity. 
Get in touch with Monica: @MONICAPOSADAA or @_SOLBEING_
WEBSITE: https://www.solbeing.com.au
 
PODCAST SPONSOR: FLOW NUTRITION BARS
Our range of nutritional bars are the most practical and effective way to fuel your flow-state in the surf, on the mountain, at the park or on the trails. The Flow Energy Bar is designed for BEFORE & DURING exercise to keep you shredding for LONGER… The Flow Recovery Bars are designed for AFTER exercise and is the best way to fast-track your post-flow RECOVERY!
Try them today at www.flownutrition.au
Follow us @flownutrition_ and @flowperformancepodcast

#25 Concurrent training with Nick Carbone

To answer today's training-related question, we chat with Nick Carbone. 
Nick is a Strength & Conditioning Coach and Exercise Physiologist, leading the athletic development and rehabilitation of semi-elite and elite-level athletes - operating most recently as the Head of Performance at the Redcliffe Dolphins Rugby League Club.
Nick also works privately with athletes and runners taking care of their physical prep and injury rehab. As a fellow ultra-runner, Nick is incredibly passionate about endurance running & achieving high performance. Nick recently co-founded The Runner’s Blueprint, which offers training plans to helps runners fuel properly, build resilience and maximise their performance. He has teamed up with two very highly respected sports dieticians so there is no doubt the training & nutrition plans offered are going to be of the highest standard.
In this episode Nick answers the question, what’s the go with concurrent training? We discuss what concurrent training actually is, the benefits of incorporating both resistance & endurance training, how to structure concurrent training, how to track volume and tapering strategies you can use leading into events. 
Get in touch with Nick: @carboneperformance or @therunnersblueprint_
https://therunnersblueprint.com
PODCAST SPONSOR: FLOW NUTRITION BARS
Our range of nutritional bars are the most practical and effective way to fuel your flow-state in the surf, on the mountain, at the park or on the trails. The Flow Energy Bar is designed for BEFORE & DURING exercise to keep you shredding for LONGER… The Flow Recovery Bars are designed for AFTER exercise and is the best way to fast-track your post-flow RECOVERY!
Try them today at www.flownutrition.au
Follow us @flownutrition_ and @flowperformancepodcast

#24 Exercise Science and Competitive Jump Rope with Dr Kirstin Hannah

On today’s episode, we chat with Exercise scientist, physiologist and professional jump rope athlete, Dr Kirstin Hannah. We discuss the various roles she has had within high-performance sport, her introduction to jump rope and her journey as an athlete. We dive into what the sport of jump rope actually is, the different disciplines, the formats of competition, training and competition demands. Lastly, we discuss where Kirstin see’s the sport progressing & key areas (within sports science) that could be explored with research.
Kirstin completed a PhD in Exercise Science (with the QAS) in 2017 and has since contributed to a number of applied sport science research projects. She was a Performance Scientist at the Queensland Academy of Sport, for 10 years and has worked alongside Australia’s best athletes & coaches across Swimming, Rowing and Athletics. During this time, she was also the Team Physiologist for Australian Junior Teams and two international Swimming Australia altitude camps.
More recently though and at the time of this chat, Kirst was working up on the Sunny Coast as the Manager of the Sunshine Coast Olympic and Paralympic Swimming Hub. Since recording this podcast, she has made the move to Melbourne and is now the Manager of the Essendon Education Academy. What makes Kirst’s story super unique and interesting is not only her extensive background as an exercise scientist, but her super successful career as a professional jump rope athlete. She has competed at 5 World Jump Rope Championships, held National and World Records, and as you’ll hear in the chat, is super passionate about the growth of the creative and energizing sport of jump rope.
She is the current Coaching Director for Skipping Australia, has been the President of Skipping Queensland, an internationally-accredited judge, a program developer (Power of 21) and a coach for the Australian Olympic Team in the 2020 Olympic Games. On top of all of that, she recently launched her own jump rope business, Roped In, which I’ve includes some links to in the description for you to check out!
Get in touch with Kirstin - kirstin@ropedinjumprope.com
Relevant links⁃ Power of 21 collaboration program: https://www.jumpforceint.com/power-of-21⁃ Personal jump rope IG: https://www.instagram.com/powerofjumprope⁃ Roped In Jump Rope: https://www.ropedinjumprope.com⁃ Roped In IG (currently very early-days): https://www.instagram.com/ropedin_jumprope⁃ LinkedIn: https://linkedin.com/in/kirstin-morris-performance-scientist⁃ International Jump Rope Union: https://ijru.sport⁃ Skipping Australia: http://www.skippingaustralia.org.au
 
PODCAST SPONSOR: FLOW NUTRITION BARS
Our range of nutritional bars are the most practical and effective way to fuel your flow-state in the surf, on the mountain, at the park or on the trails. The Flow Energy Bar is designed for BEFORE & DURING exercise to keep you shredding for LONGER… The Flow Recovery Bars are designed for AFTER exercise and is the best way to fast-track your post-flow RECOVERY!
Try them today at www.flownutrition.au
Follow us @flownutrition_ and @flowperformancepodcast

#23 What's the go with mental performance in competition with Tom Greer-Smith

What's The Go with Mental Performance in Competition (MPC)? 
To answer today's MINDSET related question, we chat with Surfing Australia’s Performance Psychologist, Tom Greer-Smith.
Tom has worked with athletes from state to national levels, whilst also with high-performing business leaders and executives in the corporate world. In particular, Tom’s expertise is in worry and perfectionism experienced in performance settings.
In this episode, we discuss the Mental Performance in Competition framework within sports psychology. Tom explains exactly what the approach involves, how he implements it with some of Surfing Australia’s athletes, whilst also general tips and strategies to manage stressful situations to perform at your best.
If you’re enjoying the podcast episodes & want to support the brand – make sure you jump on the website and grab some of our new Flow Nutritional Bars. Our Flow Energy bar is the EASIEST & most EFFECTIVE way to fuel BEFORE & DURING exercise, while our Recovery bars nail the basics for post-exercise recovery.
Get in touch with Tom: @tgsperformancepsychology
PODCAST SPONSOR: FLOW NUTRITION BARS
Our range of nutritional bars are the most practical and effective way to fuel your flow-state in the surf, on the mountain, at the park or on the trails. The Flow Energy Bar is designed for BEFORE & DURING exercise to keep you shredding for LONGER… The Flow Recovery Bars are designed for AFTER exercise and is the best way to fast-track your post-flow RECOVERY!
Try them today at www.flownutrition.au
Follow us @flownutrition_ and @flowperformancepodcast

#22 The foundations of health with Stan Boileve

What’s the go with the foundations of health? 
To answer today's training-related question, we chat with Stan Boileve! Stan is a corrective & exercise movement coach based in Palm Beach on the Gold Coast. He specialises in postural correction, injury rehab and sports performance for everyone from the average Joe, right through to elite athletes.
In this episode, we discuss the foundations of health. Stan dives into the many variables that make up our overall health & how taking a holistic approach can drastically improve the quality of our lives. We chat about how sleep, nutrition, training and mindset all feed off each other & how to implement them effectively in your life. 
Get in touch with Stan : @stanboileve_
PODCAST SPONSOR: FLOW NUTRITION BARS
Our range of nutritional bars are the most practical and effective way to fuel your flow-state in the surf, on the mountain, at the park or on the trails. The Flow Energy Bar is designed for BEFORE & DURING exercise to keep you shredding for LONGER… The Flow Recovery Bars are designed for AFTER exercise and is the best way to fast-track your post-flow RECOVERY!
Try them today at www.flownutrition.au
Follow us @flownutrition_ and @flowperformancepodcast

#21 The future of surfing research with Dr James Forsyth

What's the go with the future of surfing research?
To answer today's research-related question, we chat with Dr James Forsyth. 
James is a lecturer, academic program director and biomechanist at the University of Woolongong. He is one of the very few people in the world who completed a PhD in biomechanics in surfing where he investigated the performance of aerial maneouvres. He is also an accredited S&C coach who has supported athletes at state, national and international levels.
In this episode, we discuss the emerging area of surfing research. We dive into the previous research that has already been conducted by the pioneers of the sport, the limitations & uniqueness of conducting research in surfing, some of the cool studies James has conducted & published, and then also where he sees potential for future research…
Since this episode was recorded, James has published the 'fin study' we discussed. It is titled: "Understanding the relationship between surfing performance and fin design" and is published in Scientific Reports (open access).
Forsyth, J.R., Barnsley, G., Amirghasemi, M. et al. Understanding the relationship between surfing performance and fin design. Sci Rep 14, 8734 (2024).
Available at: https://doi.org/10.1038/s41598-024-58387-y
Get in touch with James jforsyth@uow.edu.au
 
PODCAST SPONSOR: FLOW NUTRITION BARS
Our Flow Energy bar is the EASIEST & most EFFECTIVE way to fuel BEFORE & DURING exercise, while our Recovery bars nail the basics for post-exercise RECOVERY. 
Try them today at www.flownutrition.au
Follow us @flownutrition_ and @flowperformancepodcast

#20 Staying in flow-state with Simon Williams

What's the go with staying IN flow-state?
To answer today's mindset-related question, we chat with Mindset & Performance coach, Simon Williams. 
Simon is the director of Motivation & Performance Partners (MAPP) and Readiness camps. He is a former AIS athlete, award-winning artist and PSYCH-K Certified Practitioner.
Over the last 20 years, Simon has worked with Cricket Australia, World Surf League, AIS, NRL, Olympic & Commonwealth Games coaches & athletes. During this time, he has helped some of the world’s best athletes, international artists, coaches and leaders to perform at their best.
In this episode, Simon answers the question, What’s the go with STAYING IN FLOW-STATE? Last time he was on the poddy he discussed how to get INTO flow and now we dive deep into strategies for STAYING IN FLOW & maximizing your time in this ultimate state.
He specifically mentions the importance of staying in the present moment, shifting the difficulty level of flow-inducing tasks & how we can all create environments to eliminate distractions and facilitate long-lasting bouts of FLOW
Get in touch with Simon @Mapp_life
PODCAST SPONSOR: FLOW NUTRITION BARS
Our Flow Energy bar is the EASIEST & most EFFECTIVE way to fuel BEFORE & DURING exercise, while our Recovery bars nail the basics for post-exercise RECOVERY. 
Try them today at www.flownutrition.au
Follow us @flownutrition_ and @flowperformancepodcast

#19 Surfing warm ups with Cohen Crispin

What's the go with warming up for surfing? 
To answer today's training-related question, we chat with coach Cohen Crispin. 
Cohen is a level 2 professional ASCA strength & conditioning coach and exercise scientist who has previously worked in the NRL (including as a sport scientist for the Queensland Maroons) and is currently working at Surfing Australia with a variety of athletes from state level through to the on the championship tour.
In today's chat, we discuss the primary goals of a warm up, the benefits it can have on performance & injury prevention, how to structure a warm-up for any type of session and actual examples of exercises & stretches you can use in your own.
Get in touch with Cohen @coach_cohencrispin
 
PODCAST SPONSOR: FLOW NUTRITION BARS
Our Flow Energy bar is the EASIEST & most EFFECTIVE way to fuel BEFORE & DURING exercise, while our Recovery bars nail the basics for post-exercise RECOVERY. 
Try them today at www.flownutrition.au
Follow us @flownutrition_ and @flowperformancepodcast

#18 Tapping into the Wave's Energy with Clayton Nienaber

What's The Go with tapping into the wave's energy?
To answer today's performance-related question, we chat with the founder of OMBE, Clayton Nienaber.
In this episode, we discuss tapping into the wave's energy source and how you can use the wave to your advantage as a surfer.
Clayton is the Founder, head coach & owner of OMBE Surf. He has coached thousands of surfers, from complete beginners to elite surfers of the likes of Jordy Smith. Clayton is also a well-respected board shaper here on the Gold Coast. It’s clear as soon as you meet Clay that he is incredibly passionate about helping surfers progress and experience more flow-state in the ocean.
Contact Clayton
Instagram: @OMBESURF
PODCAST SPONSOR: FLOW NUTRITION BARS
Our range of nutritional bars are the most practical and effective way to fuel your flow-state in the surf, on the mountain, at the park or on the trails. The Flow Energy Bar is designed for BEFORE & DURING exercise to keep you shredding for LONGER… The Flow Recovery Bars are designed for AFTER exercise and is the best way to fast-track your post-flow RECOVERY!
Try them today at www.flownutrition.au
Follow us @flownutrition_ and @flowperformancepodcast