Harris Performance

The end of another chapter😢

VAMOS will always be a big part of my journey. I learned so much and got to work with an incredible group of people and coaches🤍

I’m really grateful for the experience and the memories, hopefully our paths cross again someday🤞🏼

Now it’s time to get back in our van and continue our loop around Australia… VAMOS! Let’s go! 💛

Chicken meatballs are a great alternative to chicken breast. They are super easy and cheap to make!🍝

The calories and macros will alter depending on the amount of spaghetti or meatballs you have.

- If you’d rather a lower carb intake, decrease the amount of spaghetti.

- If you’d rather higher protein, consume a couple more meatballs.

- Alternatively, if you’d rather lower calories in general, decrease the spaghetti and meatballs portion and add a salad or some veggies🥦

Enjoy💙

Effective Exercise Check List Part 2 of 3

Weight💙

When deciding what weight to lift, consider your fitness goal — are you training for strength, muscle growth, or endurance or general fitness?

Always prioritize good form over heavy weight to avoid injury and get the most from each rep.

The weight should challenge you, but still allow you to complete your target reps with control.

If you’re unsure, start lighter and increase gradually as your confidence and technique improve.

Also, listen to your body — some days you may need to adjust based on how recovered or fatigued you feel💪🏼

Most of all, enjoy it🫶🏼

The last few months✨

More of the same: coffees, good food, training, and exploring new places with my favourite person🫶🏼

Enjoying the last couple months in Sydney before heading some place new💙

You can’t go wrong with chicken pesto pasta🥦

The addition of cream elevates simple pesto slightly by making it more creamy!

Nice and easy, ready in 20 mins!

Give it a go! Feel free to add other vegetables if you want💙

Effective Exercise Check List Part 1 of 3

Range of Motion💙

It’s not just about how much weight you lift — it’s about how well you move through each rep. Using a full, controlled range of motion helps you activate muscles more effectively, protect your joints, and build strength that actually translates beyond the gym.
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Half reps = half results.
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If you want long-term progress, better mobility, and fewer injuries, focus on how you’re moving, not just what’s on the bar.
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Train smart. Move better. Stay strong.💪🏼

Enjoying the balance I’ve got going on at the moment with training, food, and fun things!💙

Living near to the beach and having an obsession with whale watching means we head out there most days we can!🐋

Enjoying cooking simple yet nutritious meals at home but also got lots of new food places to go out and try😋

Trying to run regularly but really struggling to stay consistent due to weakness in my calves/shins! Need to work on my explosive power and calf strength.

And as always strength training is a staple for me💪🏼

Australia’s winter🫶🏼

This lady was my first ever client. She remained consistent throughout our time together, and continued to push herself.

As her husband’s carer my client needed to ensure she was fit and able to assist him and complete daily tasks with ease. We focused on improving her mobility and increasing her strength.

Due to struggling with arthritis in her hands we had to adapt when it came to increasing the difficulty of exercises. Instead of simply increasing the weight she held we would increase the range of motion, or increase the rep/sets, or increase the time under tension.

It’s not too late to begin! Get in touch💙

4 Benefits of Strength Training💪🏼

Starting around the age of 30, your lean muscle mass naturally begins to decline - a process known as sarcopenia.

Strength training can preserve and enhance your muscle mass at any age.

It’s not too late to start!

Get in touch if you have any questions💙

One of my favourite recipes at the moment!💙

Super quick and not many ingredients required. The recipe is flexible, you could swap out the peas for a different vegetable like broccoli or tomatoes🍅

Give it a go!

This client had previous experience weight training however needed guidance on her program. She was also keen to expand on her nutritional knowledge.

This client remained consistent throughout our time working together which enabled her to make some great progress.

Even if you have experience in the gym but need some pointers on where to improve or stay consistent get in touch and we can discuss💙