Enhanced Personal Training

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Enhanced Personal Training

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03/11/2026

Slept badly? Move your session to the morning if you can.

A meta-analysis of 69 studies found sleep loss (6 hours or less) lowered exercise performance, by about 0.4% for every extra hour you’d been awake. The interesting bit: afternoon and evening sessions took the hit, while morning sessions were largely unaffected.

→ Rough night? Train early
→ Can’t? Keep the session, lower the expectations
→ Then get the sleep back

Study: Craven et al., 2022, Sports Medicine.

Bad sleep doesn’t have to cost you your best sessions: I’ll plan your week so your hard days land when you’re fresh. Comment RUNNING and I’ll send you the details.

goldcoastrunning

03/11/2026

Race week: do less, not nothing.

Most people either keep smashing it until race day, or sit on the couch for a week and wonder why their legs feel dead.

A meta-analysis on tapering found the best results came from about 2 weeks where training volume dropped by 41–60%, while intensity and frequency stayed the same.

→ Shorter sessions, same speed
→ Keep your usual training days
→ Nothing new in race week

Study: Bosquet et al., 2007, Medicine & Science in Sports & Exercise.

Save this for your next race. Comment OPEN or PRO and I’ll send you the link.

hybridathlete goldcoastrunning

02/11/2026

If you’re training hard and only drinking water, you’re leaving performance on the table. 🫠

Here’s exactly what’s in my bottle for every long, hot or sweaty session 👇🏽

🧂 Sodium: the big one you lose in sweat. In one study of 506 athletes, sweat sodium ranged from about 13 to 105 mmol per litre. Some of you are losing 8x more than the person next to you.

⚡ Electrolytes: so you finish the session feeling strong, not flat and cramping.

🍌 Carbs: fuel on board so the back half of your session is as good as the first.

All in one scoop of Hydrate Perform. No mixing three different products, no guessing.

That’s a no brainer.

Use code NICK to save at checkout 🛒

switchnutrition goldcoast

02/11/2026

Don’t let one number ruin your morning ⚖️

If you wake up feeling good and looking good, and the number on the scale is going to make you feel worse, don’t step on it.

Lachlan’s training harder and eating to fuel it. The scale moves with inflammation and water. It’s one number. It doesn’t get to decide how your day goes.

Do you weigh in every day? 👇

Want a plan that’s about more than the scale? DM me COACHING.

02/11/2026

You can still go out for brekkie 🍳

Luke’s down 5.3kg and he still goes out for breakfast.

The difference? Smashed avo or bacon and eggs, instead of the big breakfast with seven sausages and a milkshake.

Because 20 minutes after you’ve eaten it, it doesn’t really matter anymore. What matters is whether you walk out feeling good about the decision, or beat yourself up all day.

What’s your go-to café order? 👇

Want to lose weight without giving up the things you love? DM me COACHING and I’ll send you the details.

02/11/2026

Fitter than the boys now 🏓

Luke started at 103.5kg. He’s down 5.3kg, has a new 10k PB, and outlasts the boys at Thursday squash.

But the bit that got me: he went to the beach on the Gold Coast and didn’t feel uncomfortable once.

That’s what this is really about.

What would you do if you felt that confident? 👇

Want results like Luke’s? DM me COACHING and I’ll send you the details.

Address

Wurundjeri Woi Wurrung Country, 1 Convention Centre Place
South Wharf, VIC
3006

Website

https://www.instagram.com/enhancedbynick/

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