The Performance Formula

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The Performance Formula

Based at Goodlife Chermside, Tom is an experienced personal trainer using programs based around strength, injury prevention, endurance and nutrition.

28/01/2025

Sugar often gets a bad reputation, but for athletes, it’s not the enemy - under-fueling is.

Here’s the truth:

Carbohydrates, including sugars, are your body’s main fuel source during high-intensity training.
When used strategically, simple sugars (like glucose and fructose) can help maintain blood sugar, replenish glycogen, and enhance recovery.

Fear of sugar can lead to:

Under-eating and low energy availability.
Poor recovery and decreased performance.
A negative relationship with food, fearing foods because of their make-up rather than seeing that all foods have a purpose, even the ones you think are ‘bad’.

Fruit is not the problem. It provides natural sugars alongside fibre, vitamins, and antioxidants. Energy requirements, as well as personal preference, will dictate this.

Sports drinks and gels aren’t “bad.” They’re tools for fueling long or intense sessions when whole foods alone won’t cut it.

The key? Balance.

Use sugar-rich foods strategically to meet energy needs before, during and after workouts.
Focus on overall dietary quality without fearing specific foods.

Remember: Food is fuel, not the enemy. Don’t let misinformation sabotage your performance.

20/01/2025

Fat-free mass (FFM) reduction has a stronger and more immediate impact on hunger than fat mass reduction due to its greater effect on metabolic rate, appetite-regulating hormones (like leptin and ghrelin), and the body’s protective mechanisms against perceived starvation.

It is why it’s essential to preserve muscle mass through strength training and adequate nutrition, especially protein intake and adequate energy intake, during weight loss to help manage hunger and prevent weight regain.

12/12/2024

Having worked with both plant-based and omnivore athletes, I’ve seen both groups thrive and grow as required - when their training is intense and their nutrition supports their efforts.

Muscle growth isn’t fueled by protein alone. It is sparked by training that challenges your muscles to adapt and grow. Whether you prefer steak or tofu, the magic happens under the bar, not just at the dinner table.

First, prioritize intensity and progressive overload in your training. Nutrition amplifies effort, but it doesn’t replace it.

02/12/2024

I’m really proud of Luke for not only the physical changes he’s been able to make but also how he’s taken to coaching and the effort he puts in to keep communication high and watch training videos to see how he can improve.

This can be the hardest part for clients, and Luke was undoubtedly a little bit uncertain at the start, but once he saw the benefit of the consistent feedback, Luke took to it like a duck to water! 🦆 💧

Luke’s goal was to improve his body composition before going on holiday. I’m stoked with what he was able to achieve and the confidence he’s gained in the gym.

Well done, mate!

28/10/2024

10kgs of quality tissue added for .borham

Tyler has been working incredibly hard over the past 12 months, and his consistency and passion for training have taken his physique to a new level.

A solid gaining and dieting phase was completed and is heading into our next growth phase. We plan on this being our best yet!

Excited for what’s to come!! 💪

15/10/2024

My man, , has made significant progress.

After a significant growth phase and a successful diet phase, Linton is now preparing for the next growth phase. His weight has stabilized, and it’s almost time to push again.

I am proud of this man’s dedication and work ethic. I look forward to seeing how his physique has improved after this next phase!

11kgs added of body weight but in better condition. Bring it on!

18/09/2024

Big congratulations to nutrition client and the team for taking home the Australian Title for the second time last Saturday night!

Working with Dan throughout his fight camp and guiding him through a successful weight cut in the final week was a privilege. Dan ‘The Engine’ is a true workhorse, and his dedication during camp was truly inspiring.

Congratulations, Champ and the team!

16/09/2024

Sarah looked absolutely wild before placing 2nd in a very competitive open class 🥈.

No pump, just a huge amount of carbs eaten throughout the week.

In two weeks, Sez will go again and look to improve on this package at nationals.

A truly awesome athlete! 👏

16/07/2024

Another successful weight cut from Shayne Steele, dropping 6.5kgs / 7.8% of body weight in fight week and then bouncing back up to pre-fight week weight of 82.5kgs.

I’m looking forward to further fights and getting the hand raised again.

Congratulations, mate, on an epic win! 🥇

19/06/2024

The perception that nutrition is confusing stems from the abundance of conflicting information, trendy diets, and marketing messages. However, the fundamental principles of nutrition are indeed straightforward.

Eat enough to fuel your training: The type of training you do will impact the total amount of food you eat and the breakdown of proteins, carbs and fats.

Eat a variety of different foods: Eating a variety of different foods from various food groups will ensure you get enough fibre and other vital nutrients. Think fruits, vegetables, fibre, dairy products, different forms of proteins, and healthy fats.

Add foods you enjoy: Including foods you enjoy on a day-to-day basis is essential to overall adherence and improving your relationship with food. Avoid nutrition protocols that remove certain food groups if you don’t need to.

Eat to align with your own goals and values: Your overall nutrition should represent your current goals, this will determine your overall intake, timing, etc. Aligning with your values is also important eg limiting animal products.

And lastly, if you have gaps in your nutrition due to values, dietary intolerances or dislike for certain foods, this is where you can apply supplementation to fill in the gaps.

06/06/2024

The Carnivore diet is the latest craze at the moment.

So, just for fun, here are three vegetarian bodybuilders taking gold to bring balance to the internet.

Principles over Fads.

20/05/2024

Courage is not the absence of fear, courage is acting in spite of fear.

I think this quote sums up Luca and our time training together. From when we first sat down the goal was to eventually compete, however we didn’t want to put a timeline on it and let the result come to us without the pressure. After a successful couple of dieting phases, and a growth phase squeezed in we decided to make a dream become a reality.

Luca is quite a shy and reserved individual and one of his biggest fears was getting up on stage in a pair of trunks. However, he absolutely overcame that fear and pushed himself to new levels, showing true courage.

This is what bodybuilding can do for you, it can push you to do things you didn’t think you could. These are lessons that can be taken into other areas of life when something feels too big of a goal. With hard work and courage, success can be achieved. I thought it fitting to include our first check-in photo against a great shot on stage.

I just couldn’t be prouder of the effort and determination Luca showed during this prep and during competition. While definitely nervous, Luca loved every minute of it and I’m happy to have had the pleasure to take him through this journey.

Wrapping up a solid first season with 3 shows, Luca placed 2x2nd, 2x3rd , 2x4th, 2x5th, a 1x6th.

Congratulations, Luca, you’re an incredible athlete and an even better man. Let’s get this growth season cracking!

Address

23 Wolverhampton Steet
Chermside, QLD
4030

Website

http://theperformanceformula.com/

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