Perform360 Enoggera

BTS with Coach C**t C**t Isham

Just another example of the expertise and guidance members receive in our Small Group Coaching sessions.

If you want expert, customised coaching then reach out.

Perform360 Welcomes C**t C**t Isham to the team.

C**t will be coaching (among other key responsibilities) at a full time capacity

We’re very fortunate to have such a great human become part of the P360 family. He can’t wait to get to know the members on a much deeper level.

150kg box squat. 3 reps. At 63.4kg bodyweight by member, Taylor.

Let that sink in for a second. That’s nearly 2.4x bodyweight on the bar.
And she’s done it while dropping close to 4kg in 5 weeks eating 1900-2000 calories a day. Strength going up, scale going down. That’s what happens when nutrition and training is dialed in, 140g protein, quality carbs, and consistency.
Someone will look at this and say “it’s not deep enough.” The box wasn’t set at parallel, and that’s completely beside the point. She just moved 150 kilograms. Three times. At under 64kg bodyweight.

Here’s what most people don’t talk about: loading like this doesn’t just build strength, it builds bone. Heavy resistance training is one of the most powerful tools we have for improving bone mineral density. For women especially, this matters more than almost anything else you can do in a gym. The research is clear, heavy compound loading stimulates bone adaptation in ways that no amount of cardio or light weights ever will.
What does that mean long term? Fewer fractures. More independence. Better quality of life at 60, 70, 80+. The work she’s putting in now is an investment that pays off for decades.
This is what real training looks like. Not cute. Not comfortable.

Just results.

Erin explains it perfectly. 👇
Part 2

Sometimes we overlook the small things that can make the biggest difference to how we feel every day.

When you start prioritising your health the right way, you may notice benefits like:�• Better energy�• Improved recovery�• Feeling stronger and more capable�• Long-term health improvements

It’s not about quick fixes — it’s about building habits that support your body for the long run.
Thanks Erin for sharing your experience and knowledge with the community 🙌

What’s one habit that has improved your health lately? Let us know below 👇

Most people think getting older means lifting lighter weights.

But the research actually suggests the opposite.

Studies comparing heavier resistance training (around 70–85% of max effort) to lighter loads in adults over 40 show greater improvements in strength and muscle function.

Muscle mass starts declining around age 35–40, and the rate of loss accelerates through your 50s and 60s.
That’s exactly why strength training becomes more important as we age.

Done with good technique and smart programming, heavier resistance training can help:
• Maintain muscle mass�• Improve bone density�• Support joint health�• Increase longevity�• Keep you strong and independent for longer

Age isn’t the reason to stop lifting heavy.
It’s the reason to start.

References (if you’re interested in the research):
Peterson et al., 2010 – Resistance Exercise for Muscular Strength in Older Adults: A Meta-Analysis�Steele et al., 2017 – Resistance Training Recommendations for Older Adults�Vangsoe et al., 2018 – University of Copenhagen study on heavy strength training in retirement-age adults.