Performance Podcast 26 June 2019

Julie Meek’s Performance Podcast from 26 June on The Morning Show on 6PR 882 AM Talkback Radio with Gareth Parker. Catch up on information, news and tips on all things performance and nutrition.

If you enjoyed listening to Julie’s Performance Podcast, please subscribe to the series here https://itunes.apple.com/au/podcast/performance-podcast-with-julie-meek/id863710606?mt=2

Pesto Power – How to Make Pesto the Italian Way

Pesto is one of those delicious combinations that you can almost taste just thinking about it. Think pungent garlic, pine nuts, fresh aromatic basil, parmesan cheese and olive oil. This combination can be combined to create a pesto that can be added to pasta, gnocchi, soups or slow cooked delights.  I’m not sure whether the Italians add pesto to the same things that I do but it just adds so much flavour!

I am about to head over to Italy in a few weeks to run my annual Italian Yoga and Wellness Retreat, so pesto has been on my mind. To be honest, food is often on my mind but that is a career hazard I’m afraid!

My favourite recipe for pesto is straight from the “Food for Thought’ cookbook (which is only available when you come to Italy with me) by Yoga in Italy

This recipe uses basil as most pesto recipes do but at the moment, my garden has been completely overtaken by Italian parsley. I try to throw it into anything and everything but I just can’t use it all.  This got me thinking about whether parsley would work as a substitute for basil.  It does.

Parsley is full of fibre, Vitamin C and has a handy knack of freshening ones breath.  However, once you add the garlic into the mix, scratch that benefit!

Traditionally, pesto is made using a pestle and mortar, which avoids bruising of the herb leaves but if you don’t have time to do that, use a stick blender instead.

Ingredients

50g fresh parsley (or basil)

90g parmesan cheese

30g pine nuts

1 fresh garlic clove

100ml extra virgin olive oil

Method

  1. Rinse and dry and fresh parsley gently. Remove the larger bottom part of the stalks if you don’t want to be blending the pesto for 10 years.
  2. Put all ingredients except the oil into a large mixing bowl and at low speed start blending, stopping often to avoid overheating the ingredients.  Slowly add a little olive oil at a time until the mixture is smooth and well combined.
  3. Spoon mixture into an airtight jar and cover with a thin layer of oil before sealing with a lid and storing in the refrigerator.
  4. Pesto is best eaten fresh but can it can be refrigerated for 2-3 days or frozen for use later.

 

 

Peak Performance – What is your Go To Tip?

The area of peak performance has fascinated me ever since I attempted to cycle the long and hilly 96 km in the Sydney to Wollongong race, with disastrous results back in the 90’s.  My performance on the day was spectacularly dismal due to my poor preparation on the day and complete lack of knowledge but the hard lessons I learned that day have never left me.

Prior Preparation does Prevent Poor Performance (apparently)

Performance is a funny thing though – it means different things to each of us and there is no doubt that it is one thing to perform but quite another to achieve success. It is this link between performance and success that inspired me to discover what some of the worlds top performers are doing in their lives to enable them to be at the top of their field. Innate talent and motivation are common threads but quite often they have physical or mental tactics and strategies that they have developed and honed over the years to gain an advantage, enabling them to get to and stay at the top of their field.

Ready, Set…Go

This path of discovery led to me penning my second book, Ready, Set…Go and I was fortunate enough to interview around 30 people from all walks of life.  They are people that I admire for various reasons and I knew that they were making a difference in the world.

The people I interviewed included international artist Ken Done, award winning chef Rick Stein, Former Prime Minister John Howard, Boost Juice founder Janine Allis and award winning author Andy Griffiths amongst many other amazing people.

The thing is, you don’t need to be in the public eye to have the ability to inspire others by what you do. It is often regular folk going about their day to day life that are doing super amazing things in this world.

Over to you

I am absolutely positive that no matter who you are, you are expected to ‘perform’ from the minute your feet touch the floor each morning. Think of the myriad roles that you play each day at work, at home, as a friend and as a family member.

Each one of you taking the time to sit and read this blog on performance, have particular ways to manage your energy, time, well-being and well, performance.  

And I would love to know what they are.  

We can all learn so much from each other. Wouldn’t it be interesting to see the ways in which this community right here manages their own personal performance?

Your tip could be specific to a particular area of your health like Former Prime Minister John Howard who advises us to “Establish an exercise routine and stick to it.” In his 11 year tenure leading Australia, Mr Howard missed only a handful of his daily 4km brisk walks and that was due to security risk.

Your tip might be one that can be applied to any area of life just like Olympic gymnast Lauren Mitchell’s

“Success is the sum of small parts, added up every day”

or perhaps like V8 Supercar Champion Craig Lowndes, who firmly believes that

“Focus and concentration are your friends”

How Do You Manage Your Personal Performance?

Whatever or however it is, I would love to hear about it.  And then, imagine if I gathered all of your tips and I collated them to share with everyone? A go to list that you can use in your own life perhaps?

All you need to do is share in the comments or send me an email at julie@juliemeek.com.au.  You can make yourself known or go under the radar and be anonymous – it doesn’t matter. What does matter is the sharing of the wisdom that you possess because it is truly valuable to us all.

Ready, Set…Go!

 

 

 

The Secrets to Making Meetings Matter

At the very mention of meetings, any meeting at all, I can feel myself getting twitchy and anxious.  The thought of sitting and using up precious time that I will never, ever get back fills me with dread.

I know I am not alone as there are many cynics out there who describe meetings as ‘the most frustrating exercises in pointlessness ever invented.’

Amen to them.

What Meetings?

Meetings frequent both our work calendars and our home lives all the time through all kinds of places like the P or C or the P and F, sporting associations, community groups and even your strata get together.  The time wasting nature of these gatherings do not discriminate. The good news is, there are ways in which we can make any type of meeting productive and worthwhile.  

What Makes Meetings Productive?

Master of Meetings, David Price suggests there are critical factors that can make meetings matter:

  1. Do you actually need to attend the meeting? Yes, it’s a warm and fuzzy feeling to be included but not every day all day.  
  2. Could the meeting be achieved in another way, either online or over the phone?
  3. All meetings must have a stated purpose or agenda – if not, the meeting is just an aimless gathering or opportunity for a social chit-chat
  4. Attendees should walk away with concrete next steps or action items
  5. The meeting should have an end time so that attendees don’t go rambling off topic and get diverted into totally useless conversation. Again.

Energy Management

How often have you spent your day rushing from one meeting to the next with barely a moment to dash into the restrooms?  

Managing energy and engagement should go hand in hand with the logistical structure of meetings and some useful strategies include:

Give me a break!

Any meeting that extends longer than 90 minutes should have a scheduled physical break.  Research on the way we manage our physical and mental energy shows that we work best when we cycle between using and renewing energy. Asking attendees to sit for longer than 90 minutes means that it is much more likely they are thinking about other things or switched off and thinking about nothing at all. Taking a 5-minute stretch or refreshment break increases blood circulation to the brain and body and acts as a pattern interrupt allowing you to refocus and re-engage.

Can everyone please stand-up?

With prolonged sitting being a major risk factor for all kinds of lifestyle diseases, why not make your next meeting a stand-up.  It’s a bit like a pop-up shop, you don’t need to have all your meetings like this but it is good to mix it up and spend some time away from the chair, plus it does shift the energy in the group.

Don’t do distraction

How often do you attend a meeting where everyone is busy looking at a device?  Now sure, sometimes the presentation is being streamed through laptops and tablets but would bringing the presentation back to a main screen enhance the engagement of your group? This could eliminate device distraction.  Your minute taker should be recording all action items for each attendee anyway.

Mint mentality

There are few meetings that do not feature the ubiquitous bowl of mints in the centre of the table.  These little sugary distractions disappear in the blink of an eye simply because they are there and quite frankly, often more exciting than the actual meeting.  The thing is, every time you mindlessly eat one, visualise 1/2 – 1 teaspoon of sugar entering your blood stream. They can really add up can’t they? If you are the meeting facilitator ask for the bowl to be removed and don’t forget to have water, tea, coffee and fresh fruit on hand instead.

 

Do you have a secret to share on how you manage meetings?

Celebrate Milk with Sipahh Straws

Sip it Up with Milk

My kids LOVE the unique product Sipahh Straws. They think it is a great treat and indeed it is.

Aussie dad (and now grand dad) Peter Barron loved milk but didn’t like giving his kids the flavoured variety that contained too much sugar and too many flavours and preservatives. With some trial and error this clever man developed a straw filled with little tapioca balls that release their flavour when the milk is sucked through the straw. The best and most exciting bit is that each straw contains less than ½ teaspoon sugar and has no artificial flavours, colours or preservatives. For those that have allergy issues the straws contain no egg, gluten and no dairy.

Although marketed towards the smaller ones, they are also perfect for the big people too. The straws are an ideal way of increasing milk intake and calcium plus a much healthier and cheaper alternative to flavoured milks. These guys can be found in the long life dairy aisle of any supermarket in a wide variety of delicious flavours.

World Milk Day

While we are on the subject of milk,  the 1st June marks World Milk Day. Yes, it is a thing because in 2001, the Food and Agriculture Organisation of the United Nations (FAO) elected this date as World Milk Day. This day celebrates the important contribution of the dairy sector to sustainability, economic development, livelihoods and nutrition.

Raise a Glass

This years theme is ‘Raise a Glass’ and a good reminder that milk is a natural source of the super important nutrients that our bodies need. Of course we know that milk is a rich source of calcium for healthy bones and teeth plus protein for healthy muscles.

There are other benefits of milk and dairy products that you may not be aware of. These include a reduced risk of heart disease, stroke, hypertension, Type 2 diabetes, metabolic syndrome and colorectal cancer.  Consuming dairy products are also associated with a healthy weight and play an important role in sport and exercise performance.

Is there anything that milk can’t do you might be wondering? Well, it hasn’t got up and washed my clothes yet but one can hope.

The Alternatives

There are many alternatives on the market now and for the minority of people who are lactose or dairy protein intolerant, these are a great option. However, milks such as soy, oat, rice, almond and hemp do not naturally contain calcium at all and do not contain all the essential amino acids.

For the rest of us though, let’s raise a glass!

What about you – do you love a glass?

 

Legs Up the Wall – The Daily Yoga Pose for Instant Calm

Legs up the wall may seem like an odd phrase, but for me these words conjure up a feeling of calmness. Legs up the wall is one of the handful of yoga poses that I actually felt comfortable attempting when my LONG journey into this age old activity began several years ago.

Although the popularity of yoga continues to grow worldwide,  many people perceive that yoga is something potentially difficult and boring and would rather get stuck into a boxing session or other high cardio activity. Once upon a time this was me (although I do still love running, walking and stair climbing) but after finding my groove with yoga, I now understand that it is one of the best workouts available to us all.

I won’t lie and say that it has been all unicorns and rainbows.  It hasn’t and yoga and I have had a long history of shared emotions running both hot and cold. For many years I loved the idea of yoga but the actual reality of being able to do it, did not align with my physical (in)capability.  The turning point for me came with the right teacher, which then led to calm and acceptance of what my body could do, not what it couldn’t and the balance of these two is ever-changing believe me!).

In fact, I could never have imagined that today I would be running Yoga and Wellness Retreats in Italy!

We will get to legs up the wall in just a moment but there are three things I have learn’t through my yoga adventures, applicable to anybody trying to change any aspect of health and life that might just be handy to you right now:

What we want or need is not always available to us

I will never forget a yoga class that I attended some time ago when the teacher asked us to align ourselves into a position that looked even trickier than usual to me.

While we were all silently attempting the impossible (to me), the teacher announced that this particular pose was ‘not available to him today.’ I had to smother hysterical laughter at this point because for me, it was never going to be available, that day or any other. But you know what? We all have days when a particular behaviour, skill or practise is simply not available to us and sometimes we just need to accept it.  This doesn’t mean you have failed, it just means that investing your energy in something else that IS available to you and achievable today is a wiser choice. Plus, what is not available to you today might just be there for you tomorrow.

There is always turbulence in our lives

A howling easterly wind roaring around outside scattering dust and leaves every which way is one kind of turbulence but there are many ways disruption and distraction turn up in our lives.

The turbulence that we experience in our day-to-day lives can obviously be a lot more serious than a strong wind. It could be problems with your family, friends, health issues, financial concerns, job insecurity, moving house, relationship breakdowns or any one of life’s stressful events. All of these and more, represent turbulence. Quite often, turbulence or a shake-up in our lives is just what we need to take the first step toward real change for our physical and mental well-being. It is possible and often vital to acknowledge the turbulence and do it anyway.

Use your edge

A few years ago I was standing in line waiting to order in a cafe and noticed an interesting quote scribbled along the front of the coffee machine.  The author was anonymous but it simply stated,

“If you are not living on the edge, you are taking up too much room.”

To me, living on the edge has a negative connotation.   However, renowned Yoga Master and author Erich Schiffman, talks about ‘the edge’ in another way in relation to stretching in yoga. Schiffman explains that, “If you don’t go far enough, there is no challenge to the muscles, no intensity, no stretch, and little possibility for opening. Going too far, however, is an obvious violation of the body, increasing the possibility of both physical pain and injury. Somewhere between these two points is a degree of stretch that is in balance: intensity without pain, use without abuse, strenuousness without strain. You can experience this balance in every posture you do. This place in the stretch is called your edge.”

But what about applying that edge to other aspects of our daily life, where we tend to remain within a familiar but limited comfort zone by staying away from both our physical and mental edges? Schiffman suggests that staying within that zone would be fine, “Except that as aging occurs these limits close in considerably. Our bodies tighten, our range of movement decreases, and our strength and stamina diminish. By consciously bringing the body and mind to its various limits or edges and holding it there, gently nudging it toward more openness with awareness, the long, slow process of closing in begins to reverse itself. The range expands as the edges change.”

Legs Up the Wall

What is this legs up the wall you say?  

This yoga pose would have to be one of the most accessible to us all and can be achieved anywhere and anytime as long as there is a wall.

I could explain to you in writing how to do legs up the wall but it would much easier and less confusing for you all if you watch Adriene in action here as she demonstrates this pose perfectly.

Legs up the wall is an excellent restorative pose that improves circulation and is instantly restful for your legs, feet and lower back.  It is also such a wonderful pose to do just before you go to bed for a restful sleep or even during the night if you wake up and can’t back to sleep.

It is also perfect during the day if you are at work and need to take a breather – close the door and take just 10 minutes to regroup and reset before tackling the next part of your day.

Resting in this position will greatly improve the flexibility in your hamstrings and is a stealthy way of getting some meditation in your day too – you can’t go anywhere else at the same time and it puts you in the perfect mindset to do so.

What about you – are you willing to try or are you already a master of the legs up the wall?