Evolution Performance

What if training harder isn’t the answer?

We often think better performance means doing more: more training, more intensity, more effort.

But high performance also requires knowing when to push, when to recover, how to control your breathing, and where to put your focus.

In this snippet from Dan Vann’s guest appearance on the CrossFit Affiliate Members Podcast, he shares insights on breathing, recovery and mental performance, along with a fascinating example of mental rehearsal from cricket.

Matthew Hayden reportedly used to visualise batting at the SCG, fully padded up, before actually facing a ball.

Because the work doesn’t stop when the physical training ends.

Your mind is part of the training too.

🎙️ Dan Vann on the CrossFit Affiliate Members Podcast: https://www.youtube.com/watch?v=aq-qTpARya4

Had a great kōrero on the Crossfit Affiliate Members Podcast about something we probably don’t think about enough: stress and how we manage it.

Stress isn’t necessarily a bad thing. In the right situation, it can actually help us perform. The problem arises when we remain in that high-stress state all day, moving from training, to work, to family life, without giving ourselves a chance to properly recover.

For athletes especially, there’s a fine line between pushing yourself to improve and pushing yourself too far.

The key is learning to recognise what’s going on, manage it, and give yourself enough time to get back to baseline.

Really enjoyed this conversation and the chance to dig into this and a few other aspects of performance.

Massive thanks to Crossfit Affiliate Members Podcast team for having me on.

🎧 Listen to the full podcast episode here:
https://www.youtube.com/watch?v=aq-qTpARya4

Throwback to Episode 4 of the Thrive Under Pressure Podcast with Todd Astle 🏏
Todd Astle is a former New Zealand cricketer and Black Caps leg-spinner who went on to play all three formats for New Zealand.

SOMETIMES, THE FEEDBACK YOU LEAST WANT TO HEAR IS THE MAKING OF YOU.

In this episode of the Thrive Under Pressure Podcast, our guest shares how being told bluntly to bowl faster, or not play at the highest level again, became the turning point of his whole career.

Instead of folding, he got to work. He chased small daily improvements, sought feedback, leaned on the right people, and treated every setback as information. That growth mindset took him to all three formats for New Zealand and a World Cup.

The lesson: adversity isn't the end of the road. It's the raw material for what comes next.

Watch the full episode:
Spotify: https://open.spotify.com/episode/4tbj7Cm0RCtDljYkxgKc5d?si=yAwQYIuWTf285F1lVFpxhA

Is Kiwi Humility Holding Us Back? 🇳🇿

In Episode 31 of the Thrive Under Pressure Podcast, Dan Vann sits down with Matthew Bacon to talk about Kiwi humility and how something we’re proud of can sometimes hold us back.

We’re often quick to brush off a compliment, downplay what we’ve achieved, or avoid putting ourselves forward because we don’t want to seem like we’re getting too big for our boots.

But as Matthew says, sometimes you can just say “thank you.”

It’s okay to be good at something. It’s okay to own what you’ve achieved. And it doesn’t mean you have to put anyone else down.

A good conversation around confidence, humility and why we sometimes need to back ourselves a little more.

🎧 Listen to Episode 31 with Matthew Bacon:
Spotify: https://open.spotify.com/episode/3AgvcJnrIVnWUXcEzfelG0?si=DhIjAsqZRROdWlOEyEueqQ
Youtube: https://youtu.be/aSLVw5UOR8k
Or hit the linktree in our bio!

Throwback | When Rugby Was Suddenly Put on Hold 🏉

In this episode with Robbie Fruean, we talk about the unexpected setback that changed the direction of his rugby career.

At just 19, Robbie went from having his rugby career ahead of him to needing heart surgery and facing a long road back.

What stands out looking back is Robbie’s reflection on that period. He was so focused on getting back to rugby and catching up that he didn’t really give himself the time to reset and enjoy the space he was in.

A good reminder that sometimes we get so caught up chasing what’s next that we forget to appreciate where we are.

🎧 Want to hear the full conversation? Listen to Episode 4 with Robbie Fruean on Spotify:
https://open.spotify.com/episode/53FTOgyqs6mDgQksf1e8Ze?si=-J7ppEZPQeWRw4FvrURI9A or clik the link in our bio!

We’ll be sharing more snippets from some of the earlier Thrive Under Pressure episodes. Plenty of good conversations worth going back to.

Throwing it back to Episode 3 of the Thrive Under Pressure Podcast with Alister Collins.

2022 Darfield Premiers 17–0 down in the Final. Do you stick to the plan, or do you panic?

In this episode, Alister talks about the importance of trusting your systems, trusting the coaching, and trusting the people around you when things aren’t going your way.

There’s a lot to be said for having that clarity under pressure. When you’ve done the work, have a good plan, and trust the people around you, sometimes you just need to stick with it and ride it out.

🎧 Listen to the full episode: https://open.spotify.com/episode/47QsYBYtcxnkxrrFXcbACE?si=FWvXrjxbQ4CGT7JP9p8PAw or click the link in our bio

Going back through some of the earlier conversations from Thrive Under Pressure. Plenty of good lessons still worth revisiting.

Only 10% of podcasts make it to 20 episodes, and just 1% make it to 30.

So, reaching 30 episodes is something pretty special.

30 episodes. Countless stories. And incredible people who have joined the conversation.

From All Blacks and Black Caps to CrossFitters, coaches, mental skills experts, and inspiring people from all walks of life, Thrive Under Pressure has brought together guests with different experiences, perspectives, and lessons to share.

This reel celebrates the people who have been part of the journey so far.

A massive thanks to every guest who jumped on, shared their story, and gave us insights that can help us learn, grow, and become better people.

And to everyone who has listened, watched, shared, or supported the podcast along the way, thank you. We really appreciate it.

🎧 Watch the 30-episode highlights compilation here or click the link in our bio:
Spotify: https://spotifycreators-web.app.link/e/1by2ejpll5b
Youtube: https://youtu.be/ri4Eh5hY1Gs

Stay tuned as we revisit some of the great conversations from the journey, one episode at a time.

Here’s to the next 30 and more! 🙌