Compleat Performance Nutrition and Training

16/07/2026

I just thought share a little life update. Over the past 7.5 months I've been battling some kind of mystery nerve injury to my arm. So far we know: there was an extensor common tear, bilateral ulnar nerve dislocations, bursitis in the shoulder, 2 x cervical spine bulging discs and 2 x cervical spine endplate fractures (no idea how I got those!) and a whole lot of loss of feeling to my arm and hand.

By some miracle I have managed to tick off big goals for the year:
✅ Completed my first Triathlon (with the goal on just completing it and not competing - this was difficult mentally especially in the swim leg to swim but not try hard)
✅ Completed a doubles race with both my sister and my hubby
✅ Also completed another solo race and another doubles race

The twins have had a much better year with a lot less sickness and a lot less lung issues. Amalia as always living her best most creative life.

Ethan also competed in his first ever marathon and absolutely SMASHED it coming off a calf injury and still managing to hold a 5min 10sec pace for 42km! WOW!!

Finally, news within Compleat Vitality. While we have been busy seeing all of our clients, hitting lots of goals, healing lots of digestive issues, balancing lots of hormones and helping people lose lots of weight and get fitter, we have also been designing and formulating some Endurance products that we will be bringing to market later in the year and early next year.

A couple of weeks ago we received our first samples of "No Rub Club" this will be our new 100% Natural Anti-Chafe Balm ideal for Triathletes, Runners and Marathon Runners, Train Runners, Open Water Swimmers, Swimmers, Cyclists, Hybrid Athletes and basically anyone who suffers from chafe. In around 6-8 weeks time, we should receive our first samples for True Nectar, this will be our gut friendly Endurance Fuel product aimed for anyone in the endurance and hybrid space. So stay posted, I will keep you updated as these progress 😍 In the meantime, please head over to our No Rub Club facebook and instagram pages and give us a follow 🙃

13/06/2026

38 and feel 25. I wish I knew 25 years ago!

For years I've worked as a general naturopath and clinical nutritionist.

Being one of the only naturopaths in the area means I have supported everyone from children with eczema, through to digestive disorders, hormone concerns and complex chronic health conditions.

And I absolutely love that work (and will continue to see all kinds of clientele).

But if I'm honest, there's always been one area I've been particularly passionate about (other than gut health 💩).

Sport.

As a former competitive swimmer, endurance athlete, coach and practitioner, I've lived many of the challenges athletes face.

I've experienced injuries (lots of lots of injuries!).
Burnout.
Recovery struggles.
Nutrition mistakes.
Gut issues.

I've also experienced how powerful the right nutrition, recovery and health strategies can be if done correctly and how it can change your performance.

Moving forward, you'll see more content focused on:

🏃 Endurance performance

🚴 Triathlon

🏊 Open water swimming

🏋️ HYROX

🥗 Performance nutrition

🧠 Recovery

⚡ Athlete health

Because athletes deserve more than generic advice.

They deserve support that helps them perform, recover and stay healthy for the long term.

If you're an athlete, coach or parent of a young athlete, I'd love to know what challenges you're currently facing.

04/05/2026

Meal prep doesn’t need to be fancy… it just needs to be effective.

This week's setup:
Savoury mince, chicken cacciatore & quinoa

Simple. Affordable. Repeatable.

But here’s the real question…

👉 What actually balances these plates?

Because most people don’t just struggle with what to
eat.
They struggle with:
❌ How much
❌ Getting enough protein
❌ Fueling properly for training

Balance = Protein + Carbs + Fats (in the right amounts for YOU)
This is two meals using the same base:
✔ Protein
✔ Veg
✔ Carbs (quinoa shared between both)
👉 The real key? Adjusting portions based on your training + goals.

Because under-fuelling =
👉 low energy
👉 poor recovery
👉 stalled results

Results aren’t dictated by single food choices
They’re dictated by consistent intake over time.

This may lead to questions like:
• Am I eating enough?
• Why am I not progressing?
• What should my macros be

📲 That’s literally what we do at Compleat Vitality

👉 Personalised macros
👉 Real food meal plans
👉 Built for your lifestyle (not perfection)

No extremes. No guesswork. Just structure that works.

👇 Drop a comment: Do you struggle more with
A) What to eat
B) How much to eat

Or DM me “MACROS” and I’ll help you get clarity 👌

02/05/2026

Not that long ago… I was overweight, unhealthy, and just trying to get through the week. Low energy, bad habits, and health issues starting to pile up. Physical challenges extended to making a 30-pack last the weekend and finding savoury shapes for $2.

Now I’m the guy signing up for whatever fitness test pops up. Reading nutrition labels and meal prepping on a Sunday.

And no more box of shapes after dinner 🫠

It's always about challenging myself to turn up and do something hard to the best of my ability on the day.

Next weekend: Paladin.

Same person.
Different standards.

It didn’t happen overnight.
It happened when I started listening to my naturopath / nutritionist wife and replacing bad habits.
Making better food choices and applying that to the quality coaching coaching provided at F45 Jimboomba.

If you’re sitting where I was…
Just start.

You don’t need perfect.
You need consistency.

👉 Who’s racing next weekend?

Hopefully, the calf comes good and I can chase .60 around the track for more than the first lap.

vitality

06/04/2026

Busy parent.
Full-time work.
Training squeezed between school drop-offs, meetings and housework.

This is how you stay fuelled without overthinking it.

🥩 Beef mince
🥕 Carrots
🌿 Celery
🧅 Onion
🍠 Sweet potato
🥬 Spinach
🌽 Peas & corn
🧂 Salt, pepper, garlic

Real food.
Simple ingredients.
Batch cook once and you’ve got multiple meals ready to go.

When life is busy, nutrition usually slips first — and that’s exactly when your body needs it most.

Fuel your training.
Fuel your work.
Fuel your family.

You don’t need fancy recipes.
You just need a plan.

💚 If you want structured meal plans, personalised macros and simple recipes that actually work with a busy life, check out The Compleat Method.


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