S4E07 · Updates with Wallace

Hello beautiful people welcome back to the vertice performance podcast something a little bit different today We're rolling with a solo episode. I won't tell you won't give you too much information, but essentially Jackie and Dakota betrayed me. So this is what we're rolling with today, but that's okay thought it was a good opportunity for me to jump in and Do a bit of a recap of the year so far chat about what's been happening at Verdi what the plan is moving forward We've got some super exciting announcements to make over the next couple of weeks

New coach joining us new practitioners Yeah, so there's gonna be a bit of a shift at vertice Tyler when this launches when this drops on Monday Tyler will have officially finished up which is a bit heartbreaking but super excited for him and his next chapter in London I think he's down in the peninsula for another week or so before he shoots away, but if you haven't said goodbye, if you haven't said good luck get around him because it's It's pretty ballsy move and one I'm immensely proud of him for making So, yeah super cool, but he's a little fun fact for you When Tyler finishes up on Thursday or Friday morning?

Sorry, he will he will mark that that will mark the change in 12 months whole new coaching team, which outside of me, of course, which is mind-blowing but We we've lost some pretty wonderful humans however, we've replaced them with some equally as wonderful people and I think the the team moving forward is in its best place that it ever has been to look after and Guide and lead our community towards the things that they want to achieve which is essentially what we're here for We're here as conduits to greatness put that on a t-shirt To

be able to help all of our members move forward and yeah this year so far We've seen some massive improvements both from our athletes and gen pop Humans in our strength conditioning programs and athletic development programs we've welcomed a whole heap of new members through our juniors program and through our onboarding and Yeah, I am immeasurably excited for what we've got to come to give a little recap on our first First three month cycle 13 weeks. It went pretty well We had a few kinks to iron out in terms of how we're running the new

system with strength and conditioning replacing vertice vertice group training which I still some days say VGT because I've been saying it for seven eight years, but We did our a couple of testing weeks, which was good baseline testing week ten weeks on showed us That we had an incredible amount of improvements across the board, which is really cool The programming did stay a little bit too consistent. So I got a bit stale. So we'll make that shift for next block To allow us to ensure that we keep it fresh for our S&C crew to make sure that your and this was a thing, right?

We kind of got stuck in everyone was making progress. Everyone was hitting PBs Which is what we're here for it's what we want, but we still want that programming to be enjoyable and something We look forward to and I reckon by yeah week nine or ten. It was it was getting a bit too much So the initial plan was to shift after week six Of that 13 week cycle, but week six and seven we had probably the most PBs We've ever we've ever had in here that PB Bell was ringing off the hook and genuinely

off the hook - I had to fix it because it was it was falling apart, but Yeah, we kind of kept running with the same program But they made a few adjustments for this block for this new 13 week blocks currently. We're currently in testing week I'm sorry currently in goal review week. We did testing week last week So if you're listening to this and you haven't yet done your goal Goal setting check-in we want to set a really clear plan of what winning looks like for the next 13 weeks if you haven't done that

yet hit up Dakota and sort that out But yeah, we've just started our new block Whole new program we've built out to strength days to athletic development days to conditioning days one being unloaded conditioning one being loaded conditioning and one bodybuilding day for those looking to get a little bit of a little bit extra jacked So yeah, it's been a it's been a pretty wild three months to Put everyone into a little box and kind of look at my reflection on how everyone's going and how everyone's feeling I feel as though The majority of people

dove into 2025 pretty heavy pretty hectic They everyone had big goals and big aspirations and big intentions and then Kind of rolled with it really well for probably Jan and Feb and probably towards the end of March back in the March in these first couple of weeks of April my observations has been that a lot of people have fallen in a hole a little bit or you know It might be with motivation. It might be with energy. It might be with With intention with how we're looking after ourselves So I wanted to you know one

of the things I wanted to chat about today was to give you a little nudge to make sure that you're looking after and Managing your resources and now this is something I say all the time. It's super obvious It's super obvious down the track after you realize you haven't been but just have an opportunity take an opportunity today to look into your Big rocks, so I want you to maybe write it out of five out of ten However, you want to do it, but look at what your sleeps looking like are you? Waking out while rested.

Do you have a really clear routine before bed? Are you doing the things? You know managing your screen time and managing your caffeine intake and doing the things that will help build a good quality sleep and rest Habit into your into your week if you're not start doing it Obviously, there's controllables and uncontrollables when it comes to sleep. So from my perspective I Try and just go we okay. We are aware of the uncontrollable aspects of it might be kids might be work whatever it is But we're dialing in and actually taking action on the controllable side of things So yeah, it might be caffeine intake.

It might be sleep schedule before bed or sleep routine before bed It might be certain supplementation. It might be getting rid of screens, whatever But make sure we're ticking those boxes because as we know that big rock is the biggest of all the rocks the second biggest of All the rocks in terms of managing your resources will be food nutrition. We had a seminar on on last weekend with Nina Nutritionists who will be looking to do some workout a vertice which we love so if you're interested in getting to know Nina seeing Nina At some point hit me up and I'll pass on her details if you didn't get to the seminar.

I will Send me your email or tell me that you want the email because I probably already got all your emails and I will shoot I'll get asked Nina to shoot through the show notes for you the show notes chase the slide deck for you so that you get an understanding of what you went through but You know food nutrition is I like to think it's really simple eat foods You like make sure that it dials in with your goals and make sure that we're getting adequate amount of the main macronutrients Not too little not

too much eating good foods, you know the drill Yeah, so we've also got that and we've got a heap of resources around nutrition whether it be our PDF guides or anything like that So if you do want more information on nutrition either book a nutrition and lifestyle session with one of us Ask for the guides or hit me up and I'll give you Nina's details as well So yeah food nutrition massive massive massive Make sure you're getting your carbs in before you train make sure you're getting your protein in after you train and making sure We're having a wide variety of nutritious foods.

All right sort it out Third one hydration super simple, but one that a lot of people miss Or don't hit as efficiently or as efficiently. It's probably what I'm looking for as Consistently as we want. Okay, we know that water is important But make sure you're getting your electrolytes and all the other stuff in as well. So, you know for someone like me 85 kilos of just pure muscle I'm probably I'm hitting about 4 litres a day 4 litres a day and then ideally some sort of Supplemental electrolyte drink alongside my diet is is where I'm at On the food nutrition fronts.

Let's go back a little bit. Make sure you have any creatine All right, good for you will change your life game-changing mental and physical benefits So there you three three main big rocks the fourth one Which I think is probably one that with everyone being maybe a little overloaded having a little bit too much going on of late This is the one we need to focus on maybe a little bit more is just stress management now stress Is it neither good or nor bad? It can be both. We want to make sure that We are

managing our stress to a point that it allows us to adapt and get better Okay, if we have too much stress whether it be training stress emotional stress work stress Whatever if we have too much of accumulate and something will go wrong. We'll get sick. We'll get injured. Whatever We want to make sure that we are managing that stress to ensure that it is helping us move forwards and if we're not we need a carve out time to maybe work on our time management or work on our Parasympathetic response so you're you know, all of the breathing work that you guys will do before or after sessions There is a reason for that.

It's good for you. I promise so make sure you're getting it done and not just skipping it Not sure if I said time management or not but time management Building some awareness around what it is that you need that you don't have or what it is that you need to remove From your current existence. So yeah a good way to do that is the 168 hour rule Which I shared on a real a couple of weeks ago But essentially what you do is you you have a look at the week as a whole Figure out what's most important for you.

So it might be sleep. It might be family. It might be training. It might be work whatever put all of those things in first in in your priority order and Start to look at what time my wasting am I spending too much time scrolling Instagram or checking super coach or dumb doing? Whatever it might be So that we can make sure we are moving the needle forward super super important training is only part of the puzzle It doesn't matter what you're training for whether it be, you know Sporting performance or whether it be just health

and well-being if we are taking all of the big rocks Your training will be so much more effective and will improve so much more than we would if we if we're missing Missing all of the simple important stuff that probably you know should get talked about more often But it's one of those assumptions that we just assume everyone's doing it, right? So if you're not this is your Kick up the bum to make sure that you're doing what you need to do And doing what you need to do in a timely manner to make sure

that we can continually Show up and execute on our sessions as often as we want You know, we use the holistic wellness scale in here as a tool to kind of look at all the different areas our life I won't go through them now, but it's all those big rocks. It's energy levels. It's relationships. It's time to yourself things like that to make sure that you're actually able to Carve out the time necessary to reset and refresh and move on to the next week So yeah, I would my suggestion if you haven't done it already, you know have an opportunity take an opportunity to Do some reflection on the first quarter of this year?

Look back at what went well, what didn't where's the room for improvement? What you know you take it almost take a? Helicopter view over your entire life and be like, all right, sweet I've been nailing this nailing this nailing this but this hasn't been very good. So for example My big rock that I'm missing in my own is my sleep. I am The kind of person that's naturally wired like 1130 12 o'clock at night So if I don't switch off start to switching off at like 10 It'll take me two or three hours to get

to sleep once I eventually Get get my head on the pillow and that's something that I need to fix because you know that just feeds into the next day of me not maybe not getting up early enough or Being groggy when I wake up or feeling flat for three or four hours in the morning Today being an example, which is a bit gross, but I'm trying To ensure that I can actually get what I want out of the day, right like, you know I would much rather stay up till 2 a.m. And then sleep until

10, but Unfortunately for me my existence is not built that built around that so I need to change some things So, you know as a as an actions list for me, it'll be you know, stop and scrolling early enough It'll be making sure that I start my bedtime routine at a certain time to ensure that I tick those boxes Now on on me ticking boxes. I have today officially Is my 75th day of 75 hard? Which I think it's worthwhile taking a few minutes to reflect a little bit for for you guys Not so much

from if you're thinking of doing it perspective, but if you are There's some massive positives that have come out of it, but more so just from the two or three things that I've learned over the last two and a half months around maybe consistency and training and food nutrition and all those kind of things so For those that don't know what it is essentially every day for the last 24 and a half days I have hit two 45-minute sessions one has had to be outside of drank for 3.8 liters of water I've had no alcohol. I've followed a diet.

So mine's a protein high protein Based diet that ensured that I tracked my my whole macros every day So I've been doing that in an app called fit be which I think is way better than my fitness pal So fit be if you're watching time for sponsorship because I've been shilling your app to everybody. It's brilliant What are ten pages of a nonfiction book every day Which I love reading but to actually, you know, there'd be nights where I get to 1030 at night I'm like, alright ready ready to start switching off laying down. I got holy shit.

I haven't read my book back out We go read our ten pages I think that's it. Oh and a progress photo. So yeah, my My camera fit camera reel is a little bit Rogue at the moment because there's just photos of vertice and the girls and Banksy and then just a photo of me shirtless In front of the mirror once a day for the last 75 days, but it's part of it So we tick it off even though it's a little uncomfortable so they're the boxes I've had to tick every day, which I knew it

would be hard and it probably there was an aspect of it that was maybe a little bit easier than I thought once I got going because when you take out there or am I gonna train today or am I gonna take this box and Shift that language or narrative or around to a how am I gonna train today or where am I gonna fit it in? That level of discipline I have found has been super Helpful for me. I am the kind of person that have 400 things going on in my head at once so

I'll be you know starting to write an email to you guys for example and then I'll realize I have to pay an invoice and I'll go pay the invoice and then I'll realize that I've got a program to write I've got halfway through the writing that program and then I'll realize that I Need to jump back on my emails and send an email and then you know I'll realize that oh shit that email is sending to the vertice family before I haven't sent it yet So jump back on that and I'll end up with 400

half done tasks But having to carve out 90 minutes twice a day Oh, sorry 45 minutes twice a day 90 minutes total and not have them butting up against each other has been a challenge and I think it's It's forced me to rely or lean on my calendar a little bit more It's you know, there has been some late nights when I go for a walk or do a session but I've definitely found the Yeah, the intention around or the just the simple rule of having to do it has been super helpful. So And I was talking to one of the guys in here Marcel get around him good man.

One two, if you need any digital marketing He Was listening to a another podcast which was essentially talking about the same thing So rather than you know, he's normal train every now and again system He's just like I'm gonna train for 30 minutes every day. So, you know, he ticks the box over and over again And we get a little bit of stimulus a lot Which is better for us and better better for our progress than you know Dialing in smashing ourself in the gym for three hours and then not being able to try and

again for another week and a half So so that's probably been the biggest thing probably the second will be the food and and what tracking Has done for my awareness around like what I'm eating and what's in the food of I'm putting in my belly and and things like that I am I Set myself a little goal of hitting a certain amount of protein every day Which I've ticked off which has been great But again, I've had to be super intentional. I have to know what I'm eating the savo or tomorrow or the day after

because one of the other rules we tacked on to that was no eating out which You know common folk has had a nice little reprieve from me eating breakfast there And the toasties at dreamer have been able to breathe a sigh of relief, but tomorrow we're back on it's gonna be delicious So I've had to prepare prepare all my food. I've had to you know, make sure I do the shop on Sunday I've had to make sure I do my meal prep And I think I sent an email to you guys about it a couple

of weeks ago But my biggest tip for that would be plan out plan out the food that you want to eat Which I think is most important, but I just do a big batch cook of my protein on a Sunday I'm not a here's my 16 meals Laid out in front of me looking all pretty ready to be bagged up. I hate that. It makes me feel gross I can't eat the same thing more than you know, three or four days in a row but what I'll do is I might cook up like a kilo

and a half a chicken or a big thing of lamb or Or a beef brisket, which I'm currently gnawing on at the moment, which is phenomenal Do that on a Sunday and then I just have it in a big container and then every night when I make my lunch for The next day. I'll just grab a chunk of that protein Put some sort of salad with cottage cheese, by the way, I've discovered your cottage cheese Which I know I'm a little bit behind the eight ball behind the times but discovered cottage cheese, which we love Which yeah, it's it's great one One cal per gram lots of protein so good for you.

Um, but the food thing I think being able to Become really clear on what you're putting in your body will make a massive difference In terms of your progress because then you know if energy is a little down we up the carbs if you're not recovering very well We up the protein And fats and just make sure that we're getting good quality nutrition across our week and I was having a conversation with Greg who did his PB city ride on Over on the surf coast the other day phenomenal get around the fees if you haven't

already I was talking to him about carb loading and he was having eight nine hundred grams of carbs we were talking about my Achilles injury because I'm trying to get back to play footy and We were just chatting about Oh house, you know, what is carb intake been like and rather than being like oh, yeah No, it's been pretty good. I was able to jump in look at the data look at each day you know when I fit when I did the big runs that I'm trying to get get back to do and I was able to Say I had 210 grams of carbs on this day.

I had 120 grams of carbs on this day You know, I was I was definitely feeling a bit flat during this run and all right Well, there's there's some data that that shows me that maybe I have I wasn't carbohydrate fueling enough. So Yeah with our data you just you just an idiot with with an opinion So yeah, the the data allows you to be a little bit more intentional about what you're doing I Yes, so 75 hard again not for everyone. I've really enjoyed it Big shout out to the accountability crew that we've had

the whole way Maddy Jordi and Alex Couple of a couple of row speed bumps for those three over the last 75 days I'm not saying I'm better than you for finishing it in one shot, but I clearly I am No, it's definitely not for everyone. It's something that I think it's almost harder To be able to jump back on so shout out to those three but even just having you start the journey with me was massive for accountability and Yeah, and the this is the consistency of it because you know Relatively speaking 75 days is

such a small blip But when you're in it when you're at day 42 and you're like, I still got 33 days of this to go Which to be honest, you know It ebbs and flows you had days or weeks where I was like I could take on the world and other days was a bit More tired. I got sick maybe like ten days ago. So the last week's been a bit of a grind but Yeah, I'm looking forward to waking up tomorrow and only training once instead of training twice that's for sure And having some comma four gigs for brekkie.

Mmm and some butter can see out. Oh amazing But yeah, I think if you're thinking about doing something like this and again arbitrary number arbitrary things But they do play a part in making a difference and moving the needle for it So yeah, get around it. Feel free to chat to one of our coaches if you've got something you specific you want to train for You know, obviously a lot of you are in the midst of the start of your seasons Whether it be team sport or individual sports, so yeah that lean into that but

chat to us about how we can manipulate Your training and your nutrition and all of these are the big factors To ensure that you're ready to go as much as possible Big shout out for KP and the girls Help or supporting me through these last 75 days as well It was one of those things. I kind of just jumped into which tends to be my my Pattern, but I just jumped into and went yeah, I'll figure it out. It will make it work But there's definitely been some sacrifices on the family front in terms of

what I you know just carving out the time for sessions and those kind of things but Yeah, I want to make sure that oh look. It's the betrayer herself. Would you like to say anything to the potty? Lucky betrayed me, okay Sorry, yeah Lucky's a bumhole Wow rude Yeah, so anyway Yeah, I lost my train of thought now. Tell me no carry on good day Um, I reckon that's it I reckon that's all I got for you Hopefully we'll be back with regular programming next week the Jack attack attack potty. We are This is my formal apology to lucky.

We're not doing the bug us today Not important not important But yeah inside exciting times of Verde we got new coach starting next week. We will announce all on Sunday night I believe which will be after this podcast comes out. So, you know play on new practitioner starting in a couple of weeks super exciting a little bit of a juggle around with our shifts and what you'll expect from the coaches but Big shout out to Aiden who competed at Nationals last week did really well. It'd be nice to have He'll be around a little bit

more doing a couple more shifts Jack and Jack are crushing it G's doing really well with the socials if you Here's my last little call to action for you all if you haven't been in few sessions get in Let's build that consistency over the next couple of months If you're not a current member of Virtus, and you'd love to chat about it. I would love to chat to you about it. So Give us a yell and we'll work out a time to come in for a free intro session We'll come and sit down and talk

through what your goals are what you need and how we can help And if you are a current member and you've been into your sessions bring one of your mates in because I reckon we are gonna There's enough of us to go around and let's keep giving the good Virtus Vibes to everyone. So thanks to come in. Thanks spinning. Whatever however long has been 15 torsh it went a little bit long 20 minutes talking or listening to me on my solo pod if you enjoyed an aspect of this Let me know Banksy's come say hello

If you enjoyed enjoyed this let me know and I might do one every now and again just to break up from the interview styles We got a pretty exciting month of potties coming up So like share subscribe do all that kind of stuff and I look forward to seeing all of you on the gym floor below. It would be amazing.