Presented by Kusal Goonewardena APA Titled Sports Physiotherapist Kusal covers the steps to healthy living - understanding pain, posture - the best life hack, the recipe for healthy activity. In team building he covers the 15 minute daily huddle (staff engagement), meeting openers (sensing staff mood), monthly goals (achieving personal and team success by pushing outside the comfort zone) - No rocket science here - just simple strategies that can add impact through accountability and teamwork. Finally he covers modern day mindfulness - principles learnt from elite athletes that can help us be and perform better.

1. LEADERSHIP WORKSHOP
THE 6 STEPS TO HEALTH & WELLNESS
TEAM BUILDING TACTICS 101
MODERN DAY MINDFULNESS
Kusal Goonewardena
Head of Sports Medicine
Elite Akademy Sports Physiotherapy
University of Melbourne

2. Physiotherapist in Sport Since 1999
Founder/Director of 3 Sports Medicine Clinics Australia

3. Over 55,000 Treatment Sessions in
Sports Injuries & Performance

4. Melbourne University Sports Physio Since 2002

5. Lecturer, Consultant
Australia, China, Singapore, Sri Lanka, India

6. Author
My latest Releases

7. AWARD WINNING TEAM

8. Healthy Living Steps
For you, your team and
your FAMILY.

9. Why do I get Pain?

10. Why do I get Pain?

11. Why do I get Pain?

12. Why do I get Pain?

13. STEP #1
-Good vs Bad Muscle-
Relaxed Muscle
-Uncooked meat
-Jelly Like
Working Out
-Cooked meat
-Firm/Springy
NO!
-Ropey
-Metal Rods

14. STEP #2
-Posture-

15. STEP #2
-Posture-

16. STEP #2
-Posture-

17. STEP #2
-Posture-
‘Grow’ Tall
Stand at your height
Good Posture In 21 Days!

18. STEP #3
-Move & Rotate Your Spine-
Exercise 1
Spinal Roll (20 reps every day)

19. STEP #3
-Move & Rotate Your Spine-
Exercise 2
Arm Swings (20 Reps, Twice a Day)

20. STEP #3
-10,000 STEPS PER DAY -

21. STEP #4
-TWO SESSIONS OF TRAINING/CLASSES
PER WEEK-
40-60 MIN EACH SESSION

22. STEP #5
-HIGH INTENSITY INTERVAL TRAINING-
3 MINUTES: TWICE A WEEK

23. STEP #6
-USE OF TECH-
KINRGIZE APP

24. KINRGIZE
-THE APP-
“IT’S LIKE HAVING A SPORTS PHYSIO
IN YOUR BACK POCKET” - ATHLETE

25. Daily Self Evaluation
https://scholar.dominican.edu/news-releases/3
Dr. Gail Matthews
25
KINRGIZE

26. Importance of real-time feedback
Kotler, S. (2014). Rise of Superman Decoding the
Science of Ultimate Human Performance. Amazon
and New Harvest.
26
KINRGIZE

27. Daily & Weekly Progress Reports
https://scholar.dominican.edu/news-
releases/3
Dr. Gail Matthews
27
KINRGIZE

28. Exercise and Activity Programs
KINRGIZE
Clinically Tested - Exercises based on
Elite Akademy’s Performance Pyramid
Clinically tested over 55,000 treatments
since 1999.
(5 Tiers for Success)
Biomechanics, Mobility, Control, Core,
Strength & Conditioning
Head Clinician – Kusal Goonewardena
APA Titled Sports Physiotherapist

29. The Reward System
The role of Nitric Oxide (NO) in
exercise – HIIT and the time taken
to recover (flooding of NO into
the system after exercise ie. the
use of a reward system to do this)
KINRGIZE

30. PhD – Healthy Ageing and
Cognitive Improvement
How
Low, Moderate and High
Intensity Activity improves
ageing and Improves
cognition.
Szoeke, Tze and
Goonewardena
@UniMelb
30
KINRGIZE

31. PhD – Healthy Ageing and
Cognitive Improvement
Effects of spinal
movements in older
adults
Szoeke, Tze and
Goonewardena
@UniMelb
31
KINRGIZE

32. Health & Wellness Checklist
Minimum Good Healthy Living
Good/Bad Muscle
Posture (Sitting)
Move & Rotate Your Spine
10,000 steps / day
Training Sessions, Classes
HIIT (6 min / week)
Kinrgize – Health & Wellness App
Nutrition, Mindfulness, Physio

33. Team Building
Tactics 101

34. Team Meetings
What’s your Mood
Starter
One word to describe how you feel right now

35. Team Meetings
Daily Huddle
12-15 minutes
• Wins
• Plans for Today
• Roadblocks

36. Team Recruitment
Values Questionnaire
Fun
Adventure
Family
Education
Love
Respect
Be Very Cool

37. Goal Setting
The Monthly Goal
Criterion
Helps you, the business, pushes you outside your
comfort zone
AND share with team
AND Mark it: Complete or Not Complete

38. References
One Minute Manager – Ken Blanchard
Cameron Herold
John Spence

39. Modern Day
Mindfulness

40. The Most Important Thing In Life
Is the thing you are doing right now

41. The Most Important Person in
Your Life
Is the person in front of you right now

42. The Most Important Time in Your
Life
Is this moment right now

43. References
Our Elite Athletes
Deepak Chopra
Michael A. Singer
Eckhart Tolle

44. Mindfulness in Practice
Release & Recover Class

45. Wearelocatedhere…
Elite Akademy Sports Medicine
Tin Alley
(Runs between Swanston St and Royal Pde)
University of Melbourne
Parkville VIC 3052

46. If you have any questions at all please do not hesitate to send
a note or call our clinic 83444948
My email address is: kusal@eliteakademy.com
My twitter address is @kusalkumar
The Elite Akademy twitter address is @EliteAkademy
We share body and health advice on our Facebook site
www.facebook.com/EliteAkademy
Lastly these slides have been uploaded to
www.slideshare.net/KusalGoonewardena
ThankYou

47. Wishing you and
your families a healthy and
happy future!
Thank You!