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Health & Well-being

Why Your Child is Not Thriving and How to Turn it Around

Social research in Asia suggests that our kids are under more pressure than ever, and the negative consequences are very real.

A recent prospectus study of Hong Kong schools anxiety revealed that 3 in 10 students in secondary school and 1 in 5 primary school aged children suffer from anxiety.

One of the most underestimated factors that contributes to thriving in our youth and protects against anxiety is optimal sleep. The recommended number of hours of sleep in primary school aged children is 11-13 hours and for teens 10-11 hours every night. In Asia, 6.5 is the average number of hours children sleep each night, and this is consistent with the sleep patterns I see in the student-athletes who first visit my […]

High Performance Workshop Series – Workshop 6 – Life Lessons

Guest Speaker: James Holbeck
Date: 24th August
Time: 7-8.30pm
Location: Queensland Sports Medicine Centre
Mental Notes Consulting has combined with their partners to bring you a series of High Performance workshops across South East Queensland in 2016. The series will cover topics designed to help you to reach your performance potential in sport, coaching, performing arts, school, work and exercise. Guest presenters include strength and conditioning coaches, physiotherapists, coaches, ex-athletes and staff with elite sport backgrounds and experience.
Each workshop will consist of two 45 minute sessions during which a guest speaker and Mental Notes Consulting’s Australian Sport Psychologist will present on high performance strategies.
James Holbeck is a former Australian Rugby representative with the Wallabies. His story is a realistic examination of learning resilience and […]

High Performance Workshop Series – Workshop 5 – Performers are People Too

Guest Speaker: Ashley Harrison
Date: 7th July
Time: 7-8.30pm
Location: Allsports Physiotherapy & Sports Medicine, Southport
Mental Notes Consulting has combined with their partners to bring you a series of High Performance workshops across South East Queensland in 2016.  The series will cover topics designed to help you to reach your performance potential in sport, coaching, performing arts, school, work and exercise.  Guest presenters include strength and conditioning coaches, physiotherapists, coaches, ex-athletes and staff with elite sport backgrounds and experience.
Each workshop will consist of two 45 minute sessions during which a guest speaker and Mental Notes Consulting’s Australian Sport Psychologist will present on high performance strategies.
Ash is a former NRL player whose career spanned 276 games at the top level. The clubs that served him throughout […]

High Performance Workshop Series – Workshop 4 – Lasting the Distance

Guest Speaker: Chris Brady, Specialist Sports Physiotherapist
Date: 20th June
Time: 7-8.30pm
Location: Queensland Sports Medicine Centre, Woolloongabba
Mental Notes Consulting has combined with their partners to bring you a series of High Performance workshops across South East Queensland in 2016.  The series will cover topics designed to help you to reach your performance potential in sport, coaching, performing arts, school, work and exercise.  Guest presenters include strength and conditioning coaches, physiotherapists, coaches, ex-athletes and staff with elite sport backgrounds and experience.
Each workshop will consist of two 45 minute sessions during which a guest speaker and Mental Notes Consulting’s Australian Sport Psychologist will present on high performance strategies.
Chris is a Specialist Sports Physiotherapist and a principal at Queensland Sports Medicine Centre.  He has worked for a […]

Sleep: Your Secret Weapon

Want to gain an extra edge over your competitors?  Want to perform better?  Then you need to get more sleep!
Sleep is a powerful and often underestimated tool that can lead to noticeable changes in performance.  Unfortunately, as a society we value not sleeping and celebrate those who can do a lot of work on little or no sleep.  The theory seems to be that if everyone else is sleeping and you’re working/training, you are gaining an advantage over your opponents.  The opposite is actually true, especially if you are consistently sleep deprived.
What happens when you sleep?
When you sleep, your brain works to process and consolidate your memory and all that you’ve learnt during the day.  If you’ve been reviewing […]

High Performance Workshop Series – Workshop 3 – The Brain-Body Connection

Guest Speaker: Dr Kerrie Evans from Allsports Physiotherapy & Sports Medicine, Gold Coast
Date: 19th May
Time: 7-8.30pm
Location: Allsports Physiotherapy and Sports Medicine, Southport
Mental Notes Consulting has combined with their partners to bring you a series of High Performance workshops across South East Queensland in 2016. The series will cover topics designed to help you to reach your performance potential in sport, coaching, performing arts, school, work and exercise. Guest presenters include strength and conditioning coaches, physiotherapists, coaches, ex-athletes and staff with elite sport backgrounds and experience.
Each workshop will consist of two 45 minute sessions during which a guest speaker and Mental Notes Consulting’s Australian Sport Psychologist will present on high performance strategies.
In the third workshop of the series, Musculoskeletal Physiotherapist, Dr […]

Replace Superficial Resolutions with a Strength-Focus

The New Year can inspire feelings of renew and motivation to change, and gyms, trainers, and diet fads are ready to cash in on our New Year’s resolutions.
Well, not this year.  In this article, I share how to create powerful goals and resolutions using four key pillars of meaningful change that can shift our focus away from superficial desires driven by social pressures and trends, and toward action plans that are fueled by your individual beliefs and strengths.
“What’s in it for me?” Your why of motivation and drive
Motivation is your why for involving yourself in certain activities or making particular choices.  When that why is to obtain short-term rewards such as weight loss or more cash there is only […]

Emotions are Good for us!

Spending about 55 hours on planes in September meant that I watched my fair share of movies and made my way through some insightful reads.
Inside Out is one of the movies I sat through whilst eating meals on trays.  It’s an animation by Pixar and Walt Disney Pictures that explores human emotions.  It follows five emotions (and characters) – Joy, Sadness, Anger, Fear, and Disgust – of Riley, an 11 year old girl experiencing stress when her parents decide to move their family to another city.
My primary aim here is to applaud Inside Out and highlight that experiencing a range of emotional experiences is good for us.
Positivity is not always appropriate let alone useful.  Similarly, emotions labelled as ‘negative’ can be […]

Is There a Line? Ruthless perfectionism, fear, & high performance

There are very few movies that truly dive into the depths of an elite performer’s mind.  Whiplash is one such movie.
I watched it on the plane coming back from Australia in mid August…twice.  The acting captured me as did the way the characters depicted the ruthless perfectionism that is so frequently an ingredient associated with high performance.
Whiplash explores the pursuit of musical excellence whereby the main character, Andrew is relentlessly determined to become ‘someone’ in the drumming world. In his pursuit he is noticed by Terence Fletcher, a conductor attempting to produce the next Charlie Parker in his elite jazz ensemble at Shaffer Conservatorium of Music, arguably the best jazz music school in the United States of America.
Whilst there were multiple scenes […]

When It’s Not Insomnia – What you need to know about sleep patterns in teens that impacts performance

Does this pattern sound familiar for your teenager?

Frequently experiencing daytime sleepiness, mood swings, and irritability.
Tired all day but feels awake at night, sleeping later than they should.
Catches up on sleep during the weekend but strangely feels worse on Mondays, and then the cycle repeats.

This sleep-wake cycle for teenagers is so common that most parents and coaches accept it as a normal pattern. While it may be common, it is far from optimal and has negative consequences on mood and performance over time.
It doesn’t have to be the norm and it can be improved quickly with the right intervention.
Most parents don’t know that their teen is not experiencing insomnia.  It is a delayed sleep phase problem commonly experienced in adolescence, […]