Compeat Performance

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Next generation Performance Dietetics, Wellbeing and Nutrtition support - Trusted by the best, our innovation is proven to predict & enhabce human health & performance and see you succeed.

24/01/2025

If you have noticed some intentions slide since the New Year vibe and feeling again those pangs of frustration, failure and a sprinkle of inner critic - we are here to talk you around and hopefully offer some super usable advice ❤️

& look, apologies for accidentally writing a blog as an insta carousel but forgive us firstly 😅, and then please reach out if you would like to chat to what this could look like for you if you wanted to work alongside our epic team!

16/12/2024

We went into this post wanting to tell you more about the wonderful world of bicarb beyond cake baking, but ended going deep science on you so you can see how and why it works 🕺

Bicarb is one well-researched supplement when it comes to performance, but many shy away from it due to the gut upset risks or now knowing how best to use it in training or events.

It’s true, done poorly bicarb does come with risks, but done well, with practice and with guidance it may be one epic tool to your best performance yet - swipe through to learn how!

It also helps that the new delivery system has given this old supplement a fresh face too!

Let us know if you have tried bicarb or are you keen to give it a go! (And if you would like some support, we are just a click of our ‘Compeat’ app away to link you in with one of our sports dietitians - no waiting lists and no appointments!

04/07/2024

We have been having BIG chats with our athletes and players about iron in recent weeks with some huge events and tough environments ahead.

We also appreciate though that iron can feel like an invisible concept that is hard to value or fully understand- it doesn’t feel like a problem until it is a really big problem.

However, for about one third of you (!!!), you may not be firing at your best in life’s daily energy levels or for your sports performance.

Delivering oxygen to your body is KEY to creating energy - so if you are spending or destroying your funds (iron) faster than you are saving (eating) it, it is time to pay attention to your financials!

We are forever a food first advocate, but that doesn’t mean we are food only when levels need a boost.

It took us longer than we care to admit to come up with this analogy, so we really hope it hits and helps!

How long since you have your iron studies checked?

It is recommended that active individuals get their iron checked:
🩸Annually - if male, no symptoms and no iron deficiency history
🩸Every 6 months - all females; or anyone with the intention to get into a big training load or altitude training; or any history of having suboptimal iron
🩸Every 3 months - recent history of iron deficiency; loss of your period; lethargy/fatigue symptoms; planning to head to altitude.

02/07/2024

Dinner and cooking ruts are a real thing, and add to that late nights of work or training or ferrying kids around, getting dinner on to the table is some kind of miracle some nights 😬

Exhibit A - the chaotic very real mess in the background is of photo 2 😅

One thing that can ease your mind is that putting something together doesn’t have to make complete sense or be a ‘mixed’ dish. Embracing the build your own dinner (or officially a Poke Bowl really!) is an epic tool in the toolbox that:

😇 has everyone able to sit at the table feeling control over what’s on their plate (read: low risk of meltdowns)

🎛️ takes minimal prep and super speedy to put together last minute (and can easily be made in advance on a weekend to build later in the week)

🏡 great for cooking for one or a large family- whatever you need to feed

🥦 allows you to nail all your fuelling and recovery needs in one bowl - and change portions easily depending on the day

💿 gives you so much variety to change the protein, carb and flavour options as much as you need

🫙leaves you an epic leftover option for your lunches for the week

This dinner:
Salmon - marinated in soy, sweet chilli, honey, garlic and ginger
Noodles
Veggies - bok choy, sweet potato, pumpkin, zucchini, mushroom, cauliflower (just olive oil and bagel seasoning)
Edamame - microwaved
Sauce - whatever your heart desires, we usually go Asian flavour vibes

Other ideas:
Proteins - Sandwich press grilled chicken, pork, tofu or steak
Air fried chickpeas
Greens like spinach, broccoli, peas
Carbs - rice or couscous or quinoa
Avocado, nuts and seeds
Shredded carrot or diced cucumber

05/06/2024

It seems that during training sessions isn’t where I do my most serious of work tasks 😅

May-June camp all wrapped up & everything now packed ready for the Paris 💃

Home time now and feeling so ready to return to the delicious chaos of life with 3 kiddies - not so ready to reintroduce myself to washing and cooking though 😅

Big shoutout to the incredibly talented Rach for most of these snaps ❤️

24/05/2024

You would think after 6years in business I would get better at goodbyes, but I am a people person and connection is a huge part of who I am - so maybe it’s something I will never actually want to get better at - how could we not care this much about the people that give so much towards achieving our vision but also who show much love towards our family.

I always think so fondly of those who have been a part of this hectic crazy journey with us. Some for just a short time, but others have left an irreversible mark on who we are as a company - is just one of them.

I still remember the intro from LB and so grateful to have had Demi join our contracting team all those years ago! Since then, Demi became a core part of our internal servicing team and led the launch of the - a community of dietitians we are so flipping proud of!

She has welcomed and nurtured two beautiful boys over our time with us and I hope she knows how much we have loved watching her thrive as a mum just as much as she has thrived in her career.

Being a part of a tech startup is tough. It doesn’t always feel safe, it very rarely feels predictable, and it always demands resilience. Demi, thank you for showing us so much grace and compassion in our lowest moments that have brought us all to our knees, and also thank you for being the first to deliver celebratory food and wine in our higher moments.

Your next chapter in Canberra as Nutritiin Lead with the is going to be such a bright one. Thank you for sharing this past beautiful chapter of your life and career with us superstar, we will miss your bubbly giggle, chats and of course your unattainable level of organisation ❤️

16/05/2024

Yesterday I jokingly labelled my last 12months as ‘the year of the wrinkle’, but this then ventured into vulnerable chats around our bodies, touching on the inescapable feel of impossible (and forever contradicting) standards in looks and life as women.

& then amongst all this I saw the now infamous college graduate speech and I have been filled with so much fury ever since.

Career and caring aren’t mutually exclusive qualities - we can do both or one or the other and still be incredibly valued, happy and filled with purpose.

As I wrote these words I also realised that so many of the ‘buts’ that we must maintain are out of our control and even less of what we can influence - ie. trying to achieve or be in control of achieving these standards are the definition of entering a relentless cycle of inadequacy, anxiety and shame.

If you too resonate with these conflicting thoughts and impossible expectations, please know I see you and you are not alone - so many are here feeling exhausted. You being everything you are is the biggest gift, so please keep challenging those internal and external voices of unachievable expectations - each time you do, you are giving permission to others to do the same ❤️

10/05/2024

Leading in to this Mother’s Day I am feeling it all a little differently - with a confusing muddle of pain, love and gratitude from a year filled of both incredible experiences but also all consuming grief.

These three are my everything and my why. Every day they teach me new things, they give me smiles, they make me dance and they leave me feeling in awe. They also test every boundary of my capacity and steal my sleep - but that side of the story is one for another day!

But this has also been a year where we spent half of it expecting that this photo would have an extra cute bundle in it - twice excited to welcome a new addition to our clan and twice absolutely floored with loss in something not meant to be. In a year where we also made the tough, but filled with gratitude decision, that 3 was our number and our next chapter is waiting.

Even writing this I can hear that familiar voice screaming ‘how dare you grieve or be sad when you already have 3 gorgeous kids!?’. But grief is a wild, unexpected thing and not one to be tamed - and so I have learned, not one to deny or ignore.

It is also not something to be done alone and I have no words to sum up my adoration for the incredible network of friends and family that lifted me up, but also allowed me my time to crumble.

And aren’t all these thoughts and conflicts something that sums up the wild ride that is motherhood. Where the days are filled with the most breathtaking moments amongst what some may say is mundane; where we can find ourselves exhausted yet filled with overwhelming gratitude; where we are forever giving everything of ourselves yet also fearing not-enough-ness; where the bazillion tabs in our heads for life admin, child concerns and key dates remain forever open.

& so with that, I want to say to all the mums, nanas, mum figures, soon to be mums, grieving mums & yearning to be mums - gosh I see you and my goodness you are everything, you are enough and you are so worthy of all the love I hope you feel this weekend.

From all our team, we are sending you all the biggest love and hugs - you are amazing and your impact is immeasurable ❤️

19/04/2024

TW: Eating Disorder

I honestly don’t have the words to thank you for your vulnerability in sharing your story and experience. Your words are filled with learnings in awareness and advocacy, said without blame or shame.

The thing I adored while listening and reading the articles was the clarity you gave around escalation of symptoms, the significance of control, and the symptoms that are so important to note that have zero things to do with what someone looks like - the change in mood, irritability, isolation, fatigue, sleep.

It are stories like yours, and many others, that validate our approach to food here at Compeat. We don’t seek control on what you look like, we instead obsess on how we can meet you where you are at - how you feel and who you are.

If any of these symptoms or feelings resonate with you, or for a loved one, please know we have opened up our DMs so you can reach out - or please head to for some incredible support information.

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Lake Macquarie, NSW

Website

http://www.compeatperformance.com/

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