The Flow Performance Podcast

What's The Go with fuelling for ultramarathons? To answer today's NUTRITION related question, we chat with Dr Nick Raymond. We discuss everything you need to know about your nutrition from 24 before the run, immediately before & during the run and then how to recover afterward. Nick also explains how to Nail the basics, carbohydrate availability, gut comfort, hydration, recovery nutrition & actual examples of foods/ strategies you can use to fuel your long runs. Nick is a sports nutritionist, personal training, hybrid athlete, ultrarunner and a fellow flow-state junkie. He has a super unique background, originally in medicine. He previously worked as a qualified medical doctor, before transitioning to personal training and nutrition. Get in touch: @adventurereadycoaching @drnickraymond Check out: adventurereadycoaching.com.au PODCAST SPONSOR: FLOW NUTRITION BARS Our range of nutritional bars are the most practical and effective way to fuel your flow-state in the surf, on the mountain, at the park or on the trails. The Flow Energy Bar is designed for BEFORE & DURING exercise to keep you shredding for LONGER… The Flow Recovery Bars are designed for AFTER exercise and is the best way to fast-track your post-flow RECOVERY! Try them today at www.flownutrition.au Follow us @flownutrition_ and @flowperformancepodcast

On today’s episode, we chat with mediation teacher & the founder of Sol Being Monica Posada. Mon has a really unique & valuable story I’m super keen to share. As we discuss in the chat, she describes her earlier life as a stage where she was driven by the need to hustle, grind and essentially prove her worth in the world – before the realisation that the ingredient she was missing, was simply being. This was ultimately the catalyst to a big transition period of self-discovery, which led to her becoming a qualified mediation teacher & starting her own business, Sol Being. There is so much to learn from this chat & Mon’s story in general. In today’s chat, Monica details the lessons she’s learned in her journey to becoming a meditation teacher, we discuss her business Sol Being, we chat about what meditation actually is & she provides insight into and the benefits we can get from simply taking the time to be still and present. Sol being was born for the people that get caught up in the clouds. Through practicing mindfulness and becoming present, Sol Being brings you home to your light-hearted self. Mon's vision with this community is to help you become more self-aware by shining light on your inner world through the power of presence and connection. When we combine presence with meaningful connection (connection to self, connection to others & connection to nature) radical shifts happen. We can alchemise fear into love, pain into purpose, and chaos into clarity.  Get in touch with Monica: @MONICAPOSADAA or @_SOLBEING_ WEBSITE: https://www.solbeing.com.au   PODCAST SPONSOR: FLOW NUTRITION BARS Our range of nutritional bars are the most practical and effective way to fuel your flow-state in the surf, on the mountain, at the park or on the trails. The Flow Energy Bar is designed for BEFORE & DURING exercise to keep you shredding for LONGER… The Flow Recovery Bars are designed for AFTER exercise and is the best way to fast-track your post-flow RECOVERY! Try them today at www.flownutrition.au Follow us @flownutrition_ and @flowperformancepodcast

To answer today's training-related question, we chat with Nick Carbone.  Nick is a Strength & Conditioning Coach and Exercise Physiologist, leading the athletic development and rehabilitation of semi-elite and elite-level athletes - operating most recently as the Head of Performance at the Redcliffe Dolphins Rugby League Club. Nick also works privately with athletes and runners taking care of their physical prep and injury rehab. As a fellow ultra-runner, Nick is incredibly passionate about endurance running & achieving high performance. Nick recently co-founded The Runner’s Blueprint, which offers training plans to helps runners fuel properly, build resilience and maximise their performance. He has teamed up with two very highly respected sports dieticians so there is no doubt the training & nutrition plans offered are going to be of the highest standard. In this episode Nick answers the question, what’s the go with concurrent training? We discuss what concurrent training actually is, the benefits of incorporating both resistance & endurance training, how to structure concurrent training, how to track volume and tapering strategies you can use leading into events.  Get in touch with Nick: @carboneperformance or @therunnersblueprint_ https://therunnersblueprint.com PODCAST SPONSOR: FLOW NUTRITION BARS Our range of nutritional bars are the most practical and effective way to fuel your flow-state in the surf, on the mountain, at the park or on the trails. The Flow Energy Bar is designed for BEFORE & DURING exercise to keep you shredding for LONGER… The Flow Recovery Bars are designed for AFTER exercise and is the best way to fast-track your post-flow RECOVERY! Try them today at www.flownutrition.au Follow us @flownutrition_ and @flowperformancepodcast

On today’s episode, we chat with Exercise scientist, physiologist and professional jump rope athlete, Dr Kirstin Hannah. We discuss the various roles she has had within high-performance sport, her introduction to jump rope and her journey as an athlete. We dive into what the sport of jump rope actually is, the different disciplines, the formats of competition, training and competition demands. Lastly, we discuss where Kirstin see’s the sport progressing & key areas (within sports science) that could be explored with research. Kirstin completed a PhD in Exercise Science (with the QAS) in 2017 and has since contributed to a number of applied sport science research projects. She was a Performance Scientist at the Queensland Academy of Sport, for 10 years and has worked alongside Australia’s best athletes & coaches across Swimming, Rowing and Athletics. During this time, she was also the Team Physiologist for Australian Junior Teams and two international Swimming Australia altitude camps. More recently though and at the time of this chat, Kirst was working up on the Sunny Coast as the Manager of the Sunshine Coast Olympic and Paralympic Swimming Hub. Since recording this podcast, she has made the move to Melbourne and is now the Manager of the Essendon Education Academy.   What makes Kirst’s story super unique and interesting is not only her extensive background as an exercise scientist, but her super successful career as a professional jump rope athlete. She has competed at 5 World Jump Rope Championships, held National and World Records, and as you’ll hear in the chat, is super passionate about the growth of the creative and energizing sport of jump rope. She is the current Coaching Director for Skipping Australia, has been the President of Skipping Queensland, an internationally-accredited judge, a program developer (Power of 21) and a coach for the Australian Olympic Team in the 2020 Olympic Games. On top of all of that, she recently launched her own jump rope business, Roped In, which I’ve includes some links to in the description for you to check out! Get in touch with Kirstin - [email protected] Relevant links ⁃ Power of 21 collaboration program: https://www.jumpforceint.com/power-of-21 ⁃ Personal jump rope IG: https://www.instagram.com/powerofjumprope ⁃ Roped In Jump Rope: https://www.ropedinjumprope.com ⁃ Roped In IG (currently very early-days): https://www.instagram.com/ropedin_jumprope ⁃ LinkedIn: https://linkedin.com/in/kirstin-morris-performance-scientist ⁃ International Jump Rope Union: https://ijru.sport ⁃ Skipping Australia: http://www.skippingaustralia.org.au   PODCAST SPONSOR: FLOW NUTRITION BARS Our range of nutritional bars are the most practical and effective way to fuel your flow-state in the surf, on the mountain, at the park or on the trails. The Flow Energy Bar is designed for BEFORE & DURING exercise to keep you shredding for LONGER… The Flow Recovery Bars are designed for AFTER exercise and is the best way to fast-track your post-flow RECOVERY! Try them today at www.flownutrition.au Follow us @flownutrition_ and @flowperformancepodcast

What's The Go with Mental Performance in Competition (MPC)?  To answer today's MINDSET related question, we chat with Surfing Australia’s Performance Psychologist, Tom Greer-Smith. Tom has worked with athletes from state to national levels, whilst also with high-performing business leaders and executives in the corporate world. In particular, Tom’s expertise is in worry and perfectionism experienced in performance settings. In this episode, we discuss the Mental Performance in Competition framework within sports psychology. Tom explains exactly what the approach involves, how he implements it with some of Surfing Australia’s athletes, whilst also general tips and strategies to manage stressful situations to perform at your best. If you’re enjoying the podcast episodes & want to support the brand – make sure you jump on the website and grab some of our new Flow Nutritional Bars. Our Flow Energy bar is the EASIEST & most EFFECTIVE way to fuel BEFORE & DURING exercise, while our Recovery bars nail the basics for post-exercise recovery. Get in touch with Tom: @tgsperformancepsychology PODCAST SPONSOR: FLOW NUTRITION BARS Our range of nutritional bars are the most practical and effective way to fuel your flow-state in the surf, on the mountain, at the park or on the trails. The Flow Energy Bar is designed for BEFORE & DURING exercise to keep you shredding for LONGER… The Flow Recovery Bars are designed for AFTER exercise and is the best way to fast-track your post-flow RECOVERY! Try them today at www.flownutrition.au Follow us @flownutrition_ and @flowperformancepodcast

What’s the go with the foundations of health?  To answer today's training-related question, we chat with Stan Boileve! Stan is a corrective & exercise movement coach based in Palm Beach on the Gold Coast. He specialises in postural correction, injury rehab and sports performance for everyone from the average Joe, right through to elite athletes. In this episode, we discuss the foundations of health. Stan dives into the many variables that make up our overall health & how taking a holistic approach can drastically improve the quality of our lives. We chat about how sleep, nutrition, training and mindset all feed off each other & how to implement them effectively in your life.  Get in touch with Stan : @stanboileve_ PODCAST SPONSOR: FLOW NUTRITION BARS Our range of nutritional bars are the most practical and effective way to fuel your flow-state in the surf, on the mountain, at the park or on the trails. The Flow Energy Bar is designed for BEFORE & DURING exercise to keep you shredding for LONGER… The Flow Recovery Bars are designed for AFTER exercise and is the best way to fast-track your post-flow RECOVERY! Try them today at www.flownutrition.au Follow us @flownutrition_ and @flowperformancepodcast

What's the go with the future of surfing research? To answer today's research-related question, we chat with Dr James Forsyth.  James is a lecturer, academic program director and biomechanist at the University of Woolongong. He is one of the very few people in the world who completed a PhD in biomechanics in surfing where he investigated the performance of aerial maneouvres. He is also an accredited S&C coach who has supported athletes at state, national and international levels. In this episode, we discuss the emerging area of surfing research. We dive into the previous research that has already been conducted by the pioneers of the sport, the limitations & uniqueness of conducting research in surfing, some of the cool studies James has conducted & published, and then also where he sees potential for future research… Since this episode was recorded, James has published the 'fin study' we discussed. It is titled: "Understanding the relationship between surfing performance and fin design" and is published in Scientific Reports (open access). Forsyth, J.R., Barnsley, G., Amirghasemi, M. et al. Understanding the relationship between surfing performance and fin design. Sci Rep 14, 8734 (2024). Available at: https://doi.org/10.1038/s41598-024-58387-y Get in touch with James [email protected]   PODCAST SPONSOR: FLOW NUTRITION BARS Our Flow Energy bar is the EASIEST & most EFFECTIVE way to fuel BEFORE & DURING exercise, while our Recovery bars nail the basics for post-exercise RECOVERY.  Try them today at www.flownutrition.au Follow us @flownutrition_ and @flowperformancepodcast

What's the go with staying IN flow-state? To answer today's mindset-related question, we chat with Mindset & Performance coach, Simon Williams.  Simon is the director of Motivation & Performance Partners (MAPP) and Readiness camps. He is a former AIS athlete, award-winning artist and PSYCH-K Certified Practitioner. Over the last 20 years, Simon has worked with Cricket Australia, World Surf League, AIS, NRL, Olympic & Commonwealth Games coaches & athletes. During this time, he has helped some of the world’s best athletes, international artists, coaches and leaders to perform at their best. In this episode, Simon answers the question, What’s the go with STAYING IN FLOW-STATE? Last time he was on the poddy he discussed how to get INTO flow and now we dive deep into strategies for STAYING IN FLOW & maximizing your time in this ultimate state. He specifically mentions the importance of staying in the present moment, shifting the difficulty level of flow-inducing tasks & how we can all create environments to eliminate distractions and facilitate long-lasting bouts of FLOW Get in touch with Simon @Mapp_life PODCAST SPONSOR: FLOW NUTRITION BARS Our Flow Energy bar is the EASIEST & most EFFECTIVE way to fuel BEFORE & DURING exercise, while our Recovery bars nail the basics for post-exercise RECOVERY.  Try them today at www.flownutrition.au Follow us @flownutrition_ and @flowperformancepodcast

What's the go with warming up for surfing?  To answer today's training-related question, we chat with coach Cohen Crispin.  Cohen is a level 2 professional ASCA strength & conditioning coach and exercise scientist who has previously worked in the NRL (including as a sport scientist for the Queensland Maroons) and is currently working at Surfing Australia with a variety of athletes from state level through to the on the championship tour. In today's chat, we discuss the primary goals of a warm up, the benefits it can have on performance & injury prevention, how to structure a warm-up for any type of session and actual examples of exercises & stretches you can use in your own. Get in touch with Cohen @coach_cohencrispin   PODCAST SPONSOR: FLOW NUTRITION BARS Our Flow Energy bar is the EASIEST & most EFFECTIVE way to fuel BEFORE & DURING exercise, while our Recovery bars nail the basics for post-exercise RECOVERY.  Try them today at www.flownutrition.au Follow us @flownutrition_ and @flowperformancepodcast

What's The Go with tapping into the wave's energy? To answer today's performance-related question, we chat with the founder of OMBE, Clayton Nienaber. In this episode, we discuss tapping into the wave's energy source and how you can use the wave to your advantage as a surfer. Clayton is the Founder, head coach & owner of OMBE Surf. He has coached thousands of surfers, from complete beginners to elite surfers of the likes of Jordy Smith. Clayton is also a well-respected board shaper here on the Gold Coast. It’s clear as soon as you meet Clay that he is incredibly passionate about helping surfers progress and experience more flow-state in the ocean. Contact Clayton Instagram: @OMBESURF PODCAST SPONSOR: FLOW NUTRITION BARS Our range of nutritional bars are the most practical and effective way to fuel your flow-state in the surf, on the mountain, at the park or on the trails. The Flow Energy Bar is designed for BEFORE & DURING exercise to keep you shredding for LONGER… The Flow Recovery Bars are designed for AFTER exercise and is the best way to fast-track your post-flow RECOVERY! Try them today at www.flownutrition.au Follow us @flownutrition_ and @flowperformancepodcast

What's the go with running 33 marathons in 33 days To answer today's training/ challenge-related question, we chat with Jordan Chen! Jordan is a seasoned ultra-marathon runner with multiple ultra races under his belt – including even having a crack at a 200 mile race last year. He is also an active entrepreneur who is building and operating multiple business, not only on the Gold Coast, but throughout Australia & globally. He is a health & wellness enthusiast with a love for combining ultra-endurance and strength training and is one of the most impressive & most consistent ‘hybrid’ athletes I know. I truly look up to the way he prioritises his mental & physical health over everything else, his personable approach to building relationships in business and his general focus on fostering human connection in his life. In this chat, Jordan provides an epic overview of his experience during the challenge, his WHY behind doing it and some of his biggest lessons. We also discuss how social connection is so important & prevalent in the running community & how challenges like this can have such a big impact on bringing like-minded people together. Get in touch with Jordan- @jord_chen   PODCAST SPONSOR: FLOW NUTRITION BARS Our range of nutritional bars are the most practical and effective way to fuel your flow-state in the surf, on the mountain, at the park or on the trails. The Flow Energy Bar is designed for BEFORE & DURING exercise to keep you shredding for LONGER… The Flow Recovery Bars are designed for AFTER exercise and are the best ways to fast-track your post-flow RECOVERY! Try them today at www.flownutrition.au Follow us @flownutrition_ and @flowperformancepodcast

What's the go with shoulder injuries (particularly in swimming & surfing)? To answer today's training-related question, we chat with PhD Candidate, Alec McKenzie.  Alec has a bachelor of Clinical Science, a Masters of Science & is currently completing his PhD in exercise science at Griffith University. He is also a QAS scholar & an academic teacher in anatomy and physiology at Southern Cross University. Alec’s PhD is specifically looking at shoulder injuries in competitive swimmers. This stems predominantly from his own extensive background as a swimmer (which includes being coached by the top Aussie coach, Michael Bohl) and over 7 years of experience at a high level as a competitive water polo player. In this chat, Alec explains an overview of his PhD, the similarities between the swimming stroke and paddling action in surfing, we discuss how swimmers & surfers can reduce the likelihood of shoulder injuries and what surfers can learn from the available research in swimmers. Get in touch with Alec - [email protected] PODCAST SPONSOR: FLOW NUTRITION BARS Our range of nutritional bars are the most practical and effective way to fuel your flow-state in the surf, on the mountain, at the park or on the trails. The Flow Energy Bar is designed for BEFORE & DURING exercise to keep you shredding for LONGER… The Flow Recovery Bars are designed for AFTER exercise and are the best ways to fast-track your post-flow RECOVERY! Try them today at www.flownutrition.au Follow us @flownutrition_ and @flowperformancepodcast

To answer today's training-related question, we chat with Nick Carbone.  Nick is a Strength & Conditioning Coach and Exercise Physiologist, leading the athletic development and rehabilitation of semi-elite and elite-level athletes - operating most recently as the Head of Performance at the Redcliffe Dolphins Rugby League Club. Nick also works privately with athletes and runners taking care of their physical prep and injury rehab. As a fellow ultra-runner, Nick is incredibly passionate about endurance running & achieving high performance. Nick recently co-founded The Runner’s Blueprint, which offers training plans to helps runners fuel properly, build resilience and maximise their performance. He has teamed up with two very highly respected sports dieticians so there is no doubt the training & nutrition plans offered are going to be of the highest standard. In this episode Nick answers the question, what’s the go with Bullet-proofing your body for running? He explains how to juggle strength training & running volume, the key movements and lifts you should be doing in the gym, specific exercises and rep ranges to improve lower body strength and reduce the likelihood of injuries and he essentially sums up how to nail the basics as a runner. Get in touch with Nick: @carboneperformance or @therunnersblueprint_ https://therunnersblueprint.com PODCAST SPONSOR: FLOW NUTRITION BARS Our range of nutritional bars are the most practical and effective way to fuel your flow-state in the surf, on the mountain, at the park or on the trails. The Flow Energy Bar is designed for BEFORE & DURING exercise to keep you shredding for LONGER… The Flow Recovery Bars are designed for AFTER exercise and is the best way to fast-track your post-flow RECOVERY! Try them today at www.flownutrition.au Follow us @flownutrition_ and @flowperformancepodcast

What’s the go with the food guidelines?  To answer today's nutrition-related question, we chat with Sports Nutritionist, Mackenzie Baker. Mac is an accredited sports nutritionist with a post-grad diploma in performance nutrition and recently completed a Masters in Sport & Exercise Nutrition. He has also recently published one of the first-ever research papers in surfing nutrition & in my opinion, is the best in the business! In this episode we talk about… the food guidelines. Mac very effectively explains what they are, how they’re created and addresses the very commonly asked question… are they outdated? Get in touch with Mac @mackenziebaker_   PODCAST SPONSOR: FLOW NUTRITION BARS Our range of nutritional bars are the most practical and effective way to fuel your flow-state in the surf, on the mountain, at the park or on the trails. The Flow Energy Bar is designed for BEFORE & DURING exercise to keep you shredding for LONGER… The Flow Recovery Bars are designed for AFTER exercise and is the best way to fast-track your post-flow RECOVERY! Try them today at www.flownutrition.au Follow us @flownutrition_ and @flowperformancepodcast

What’s the go with movement & corrective coaching? To answer today's training-related question, we chat with Stan Boileve! Stan is a corrective & exercise movement coach based in Palm Beach on the Gold Coast. He specialises in postural correction, injury rehab and sports performance for everyone from the average Joe, right through to elite athletes. In this episode, we answer the question… What’s the Go with movement & corrective performance coaching? I didn’t know much about this line of work going into the chat, so I was super interested to learn more about why someone would seek out this style of coaching, what it actually involves as a client and some of the pretty amazing outcomes it can produce. Get in touch with Stan : @stanboileve_   PODCAST SPONSOR: FLOW NUTRITION BARS Our range of nutritional bars are the most practical and effective way to fuel your flow-state in the surf, on the mountain, at the park or on the trails. The Flow Energy Bar is designed for BEFORE & DURING exercise to keep you shredding for LONGER… The Flow Recovery Bars are designed for AFTER exercise and is the best way to fast-track your post-flow RECOVERY! Try them today at www.flownutrition.au Follow us @flownutrition_ and @flowperformancepodcast

What’s the go with Long-Term Athlete Development (LTAD)? To answer today's training-related question, we chat with Coach, Daniel Moffatt Martin! Dan explains what the LTAD framework is and the different stages involved in the process. We also discuss the importance of fostering positive training environments for kids and the pros/cons of early specialisation vs participation in a variety of sports for youth development. This episode is especially important for parents and coaches - particularly those with or working with young kids and wanting to enhance their enjoyment in sports. Dan is an accredited exercise scientist and strength & conditioning coach from Newcastle. He is currently a self-employed ss an exercise scientist & strength and conditioning coach also while studying a Masters in clinical exercise physiology and Charles Stuart University. He is an ASCA level 2 professional strength & conditioning coach who has worked with a wide range of action sport athletes; from juniors right through to the world's best like Julian Wilson & Tyler Wright. On top of this, he is also a recognised performance provider with Surfing Australia and Redbull athletes.  Get in touch with Dan: @danielmoffattmartin @to_the_edge_hpc   PODCAST SPONSOR: FLOW NUTRITION BARS Our range of nutritional bars are the most practical and effective way to fuel your flow-state in the surf, on the mountain, at the park or on the trails. The Flow Energy Bar is designed for BEFORE & DURING exercise to keep you shredding for LONGER… The Flow Recovery Bars are designed for AFTER exercise and is the best way to fast-track your post-flow RECOVERY! Try them today at www.flownutrition.au Follow us @flownutrition_ and @flowperformancepodcast

On today’s episode, we chat with the founder of Anti-Ordinary, Rob Joseph!  This is without a doubt one of the most inspiring & informative episodes we've had on the podcast! In this chat, we dive deep into Rob’s relationship with flow state and action sports, his founder story with Anti-ordinary, and how he went from an engineering student with no background or knowledge in business, to the position he’s in now… flying around the world, selling out of helmets and literally shaking up the whole helmet & brain protection industry. We also discuss the highs and lows Rob has experienced as an entrepreneur and the lessons he’s learned scaling and growing Anti-Ordinary to where it is today. His story is about curiosity, persistence, passion and finding a way. It’s stories like Rob’s which is literally why I wanted to start this podcast. This chat is incredibly valuable for anyone interested in personal development, entrepreneurship, or simply anyone who wants to be truly inspired by a regular Aussie bloke from Brissy who is taking on the world, and saving lives in the process.   Get in touch with Rob @Antiordinary.co Visit: https://antiordinary.co PODCAST SPONSOR: FLOW NUTRITION BARS Our range of nutritional bars are the most practical and effective way to fuel your flow-state in the surf, on the mountain, at the park or on the trails. The Flow Energy Bar is designed for BEFORE & DURING exercise to keep you shredding for LONGER… The Flow Recovery Bars are designed for AFTER exercise and is the best way to fast-track your post-flow RECOVERY! Try them today at www.flownutrition.au Follow us @flownutrition_ and @flowperformancepodcast

What's The Go with the OMBE Method? To answer today's TRAINING-related question, we chat with the founder of OMBE, Clayton Nienaber. Clayton is the Founder, head coach & owner of OMBE Surf. He has coached thousands of surfers, from complete beginners to elite surfers of the likes of Jordy Smith. Clayton is also a well-respected board shaper here on the Gold Coast. It’s clear as soon as you meet Clay that he is incredibly passionate about helping surfers progress and experience more flow-state in the ocean. In this episode, we discuss the OMBE Method and how you can implement this method to not only improve your surfing, but any skill in life. We discuss the importance of understanding Ocean, Mind, Body & Equipment, and how to use them to your advantage to experience more flow-state in your life.   Contact Clayton Instagram: @OMBESURF PODCAST SPONSOR: FLOW NUTRITION BARS Our range of nutritional bars are the most practical and effective way to fuel your flow-state in the surf, on the mountain, at the park or on the trails. The Flow Energy Bar is designed for BEFORE & DURING exercise to keep you shredding for LONGER… The Flow Recovery Bars are designed for AFTER exercise and is the best way to fast-track your post-flow RECOVERY! Try them today at www.flownutrition.au Follow us @flownutrition_ and @flowperformancepodcast

What's The Go with surfing biomechanics? To answer today's TRAINING-related question, we chat with lecturer & biomechanist, Dr James Forsyth. James is a lecturer in strength & conditioning at the University of Woolongong and an S&C Coach with West Illawarra Aquatic Club. He is a scientist and practitioner who works primarily at the University of Woolongong. Through his research and S&C roles, he has worked across the spectrum of sport, leading research on surfing & training science, as well as helping national, international and Olympic athletes prepare for competition.  James holds a Bachelor's (honours) degree in Exercise Science, a PhD in biomechanics and a Graduate Certificate in Data Analytics for Sport Performance, whilst also being a Level 2 ASCA Coach and level 2 AWF Coach. He is also one of the very few people in the world who completed a PhD in biomechanics in surfing where he investigated the performance of aerial maneuvers.  In this episode, James answers the question, what’s the go with surfing biomechanics? We discuss what biomechanics actually is, why it’s important to understand how we move as humans, we discuss a couple of his research papers he has published on this topic. Contact James Email: [email protected] Twitter/X: jamesforsyth0   PODCAST SPONSOR: FLOW NUTRITION BARS Our range of nutritional bars are the most practical and effective way to fuel your flow-state in the surf, on the mountain, at the park or on the trails. The Flow Energy Bar is designed for BEFORE & DURING exercise to keep you shredding for LONGER… The Flow Recovery Bars are designed for AFTER exercise and is the best way to fast-track your post-flow RECOVERY! Try them today at www.flownutrition.au Follow us @flownutrition_ and @flowperformancepodcast

What's The Go with psychological safety? To answer today's MINDSET related question, we chat with Surfing Australia’s Performance Psychologist, Tom Greer-Smith. Tom has worked with athletes from state to national levels, whilst also with high-performing business leaders and executives in the corporate world. In particular, Tom’s expertise is in worry and perfectionism experienced in performance settings. In this episode, Tom answers the question, what’s the go with psychological safety? This was something I hadn’t even heard of before speaking with Tom and turns out it’s a vital concept in understanding why we do what we do. In this chat, we also discuss the effects that pressures & expectations can have leading into performance and how to mitigate them to perform at your best. Get in touch with Tom: @tgsperformancepsychology PODCAST SPONSOR: FLOW NUTRITION BARS Our range of nutritional bars are the most practical and effective way to fuel your flow-state in the surf, on the mountain, at the park or on the trails. The Flow Energy Bar is designed for BEFORE & DURING exercise to keep you shredding for LONGER… The Flow Recovery Bars are designed for AFTER exercise and is the best way to fast-track your post-flow RECOVERY! Try them today at www.flownutrition.au Follow us @flownutrition_ and @flowperformancepodcast  

On today’s episode, we chat with the director of physiotherapy at Sapien Rehab and Performance, Dr Scott Johnston. Scott has completed a bachelor of exercise science at the University of Sydney and a doctorate of physiotherapy at Bond Uni. He has over 10 years of experience working with a wide variety of clients…. From serious spinal rehab cases and post-surgical patients to world-champion BJJ, boxing and surfing athletes. In this chat, Scott dives into his personal experiences with flow-state, theoretical components of flow and how this ties in with the learning process. He explains how he became a physio, the journey starting & running his own successful business and many of the lessons he’s learned along the way. This chat is incredibly valuable for anyone interested in personal development, entrepreneurship, physical training & rehabilitation or simply anyone just striving to become the best possible version of themselves. Get in touch with Scott: @the_surf_physio or @sapien.rehabandperformance PODCAST SPONSOR: FLOW NUTRITION BARS Our range of nutritional bars are the most practical and effective way to fuel your flow-state in the surf, on the mountain, at the park or on the trails. The Flow Energy Bar is designed for BEFORE & DURING exercise to keep you shredding for LONGER… The Flow Recovery Bars are designed for AFTER exercise and is the best way to fast-track your post-flow RECOVERY! Try them today at www.flownutrition.au Follow us @flownutrition_ and @flowperformancepodcast

What's The Go with physical preparation for surfing? To answer today's TRAINING related question, we chat with Cohen Crispin. We discuss the physical characteristics of surfing, foundation movement patterns that we all should be doing, how to improve our conditioning, flexibility & mobility and how to nail the basics as a whole. Cohen is a level 2 professional S&C coach and exercise scientist who has previously worked in the NRL (including as a sport scientist for the Queensland Maroons) and is currently working at Surfing Australia with a variety of athletes from state level through to the championship tour. Get in touch: @coach_cohencrispin PODCAST SPONSOR: FLOW NUTRITION BARS Our range of nutritional bars are the most practical and effective way to fuel your flow-state in the surf, on the mountain, at the park or on the trails. The Flow Energy Bar is designed for BEFORE & DURING exercise to keep you shredding for LONGER… The Flow Recovery Bars are designed for AFTER exercise and is the best way to fast-track your post-flow RECOVERY! Try them today at www.flownutrition.au Follow us @flownutrition_ and @flowperformancepodcast

What's The Go with concurrent training? To answer today's TRAINING related question, we chat with Dr Nick Raymond. We discuss the optimal way to integrate both strength training with endurance training, how to structure concurrent training sessions and the key to looking, moving and feeling better as a hybrid athlete. Nick is a sports nutritionist, personal training, hybrid athlete, ultrarunner and a fellow flow-state junkie. He has a super unique background, originally in medicine. He previously worked as a qualified medical doctor, before transitioning to personal training and nutrition. Get in touch: @adventurereadycoaching @drnickraymond Check out: adventurereadycoaching.com.au PODCAST SPONSOR: FLOW NUTRITION BARS Our range of nutritional bars are the most practical and effective way to fuel your flow-state in the surf, on the mountain, at the park or on the trails. The Flow Energy Bar is designed for BEFORE & DURING exercise to keep you shredding for LONGER… The Flow Recovery Bars are designed for AFTER exercise and is the best way to fast-track your post-flow RECOVERY! Try them today at www.flownutrition.au Follow us @flownutrition_ and @flowperformancepodcast

What's The Go with getting into flow-state?  To answer today's MINDSET related question, we chat with Mindset & Performance Coach, Simon Williams. We discuss how to overcome performance anxiety, preparation rituals, common barriers to flow and how to create environments to facilitate peak performance. Simon is the director of Motivation & Performance Partners (MAPP) and Readiness camps. Over the last 20 years, Simon has worked with Cricket Australia, the World Surf League, AIS, NRL, Olympic & Commonwealth Games coaches & athletes. During this time, he has helped some of the world’s best athletes, international artists, coaches and leaders to perform at their best. Get in touch: @MAPP_LIFE @READINESS_CAMPS Check out: mapplife.com and readinesscamps.com     PODCAST SPONSOR: FLOW NUTRITION BARS Our range of nutritional bars are the most practical and effective way to fuel your flow-state in the surf, on the mountain, at the park or on the trails. The Flow Energy Bar is designed for BEFORE & DURING exercise to keep you shredding for LONGER… The Flow Recovery Bars are designed for AFTER exercise and is the best way to fast-track your post-flow RECOVERY! Try them today at www.flownutrition.au Follow us @flownutrition_ and @flowperformancepodcast

In this episode, we continue the chat with our very own sports nutritionist, Mackenzie Baker MSc, BSc. Mac provides us with more sports nutrition advice than you'll know what to do with. It is jam-packed with practical tips on how to fuel BEFORE & DURING exercise, optimise RECOVERY and promote general HEALTHY EATING. Lastly, we discuss what it means to follow an "evidence-based approach" and how to navigate the incredible amount of bullsh*t you might see on social media.  MACKENZIE BAKER: @mackenziebaker_ PODCAST SPONSOR: FLOW NUTRITION BARS Our range of nutritional bars are the most practical and effective way to fuel your flow-state in the surf, on the mountain, at the park or on the trails. The Flow Energy Bar is designed for BEFORE & DURING exercise to keep you shredding for LONGER… The Flow Recovery Bars are designed for AFTER exercise and is the best way to fast-track your post-flow RECOVERY! Try them today at www.flownutrition.au Follow us @flownutrition_ and @flowperformancepodcast

In this episode, I sat down with our very own sports nutritionist, Mackenzie Baker MSc, BSc. In this episode (part a), we dive into Mac’s relationship with flow-state and what makes him stoked. He discusses why he decide to pursue nutrition as a career and the action he took to transition from a fairly rigid lifestyle, to his now flexible approach to nutrition & his life in general.   MACKENZIE BAKER: @mackenziebaker_ PODCAST SPONSOR: FLOW NUTRITION BARS Our range of nutritional bars are the most practical and effective way to fuel your flow-state in the surf, on the mountain, at the park or on the trails. The Flow Energy Bar is designed for BEFORE & DURING exercise to keep you shredding for LONGER… The Flow Recovery Bars are designed for AFTER exercise and is the best way to fast-track your post-flow RECOVERY! Try them today at www.flownutrition.au Follow us @flownutrition_ and @flowperformancepodcast

Welcome to the first-ever episode of the Flow Performance Podcast! This episode will be a short little introduction to explain why I’m building this podcast & what you can expect with the upcoming guest episodes. Join the founder of Flow Nutrition, Ricky Dann as he interviews the world leaders in health, performance & recovery for action and adventure sports. We discuss with the experts how to implement an evidence-based approach to nutrition, training, recovery & mindset so that you can experience more flow-state in your life! PODCAST SPONSOR: FLOW NUTRITION BARS Our range of nutritional bars are the most practical and effective way to fuel your flow state in the surf, on the mountain, at the park or on the trails. The Flow Energy Bar is designed for BEFORE & DURING exercise to keep you shredding for LONGER… The Flow Recovery Bars are designed for AFTER exercise and is the best way to fast-track your post-flow RECOVERY! Try them today at www.flownutrition.au Follow us @flownutrition_ and @flowperformancepodcast Enjoy!