Clean Shred in Castle Hill, New South Wales, Australia | Sport & recreation

Clean Shred

Locality: Castle Hill, New South Wales, Australia

Phone: +61 499 212 188

Address: 1/10 Salisbury rd 2154 Castle Hill, NSW, Australia

Website: http://www.cleanshred.com.au/

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• Gym/Physical fitness centre
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25.01.2022 New episode of the Chalk Strength One of the true positive fitness influencers, Alexa Towersey talks about all things fitness; we cover if females should lift heavy weights, how to build the booty, how to be a great PT, charity presenting, changing Lives and her personal story of discovery. Interested? Check out this link ... https://www.chalkstrength.com.au/influencing-fitness-actio/

24.01.2022 New podcast alert! Dr. John Rusin is one of the fitness and sports performance industry’s leading experts in the pain-free performance training model. It blends the world of strength and conditioning with clinical movement based diagnostic medicine to provide the ultimate results based methods, programming and practice for an impressively diverse demographic of elite athletes and general fitness clients. Listen more about the podcast here: https://player.fm//ep-34-dr-john-rusin-pain-free-performan

24.01.2022 MONDAY MOTIVATION WITH GEORGE AND COACH COLDOG! Results to date: 13kg body fat down, added 5kg of lean muscle (started June 2017) George started doing 2x PT per week. George is a busy man, runs his own business, however had let his fitness slip and was tending to spend more time on the couch then exercising. George also advised on a history of shoulder dislocations and various injuries from his passion for dirt bike riding.... We prioritised 2 things initially - improving his choices in relation to nutrition - including lots of ides for lunch on the run (that wasn’t always between 2 pieces of bread - which was lunch as George knew it) and a lot of work in his sessions to increase strength and stability through his shoulders. George committed 100% to his nutrition and through regular discussion on different ideas for busy people in terms of food and consistent attendance at sessions the results started to show. The initial focus in getting George to drop some weight and improve his energy levels each day was to allow us to push harder in his training sessions, which drastically improved his fitness and sped his results up! George added other activities in away from the gym, plus additional sessions in the gym from time to time to keep his daily activity up and is now not only one of the fittest 56 year olds running around, he is one of the fitter people in the gym - and his motocross career is far from done! Over the time George has been with Clean Shred, George ticked off his goals through hard work to achieve great body fat loss (13kg gone), then focussed on hitting some targets for lean muscle gain (5kg added), and in the lead up to his move across to group training has continued to build his fitness for those long motor bike rides. George is a great example of what consistent hard work gets you, as his coach I couldn’t be more proud of him! See more

23.01.2022 How many Calories in your coffee? For most of us coffee is our friend and the research shows there are many benefits but sometimes people forget that there are calories in coffee and that they count towards their total for the day. I very often see people that are having 3-4 milky coffees per day. If you’re getting 3 flat whites with full cream milk you can be having 465 cals from just coffee. If your goal is dropping body fat and you’re on lowered calories this is... likely far to big a portion of your nutritional intake. Swapping to almond milk (its come a long way from that burnt curdled stuff a few years ago) and having just 2 smalls can put you back to 140 cals. Below are the calorie amounts for full fat milk coffee varieties. 1. Espresso: 1 calorie 2. Long Black: 3 calories 3. Piccolo Latte:46 calories 4. Cappuccino: 134 calories 5. Flat White: 155 calories 6. Chai Latte: 224 calories 7. Mocha: 394 calories It’s important to note that full fat milk contains good fats, many nutrients and may help increase satiety meaning you may eat less throughout the day. You are obviously better off to get your nutrition from whole food options rather than your coffee’s but its not that milk is bad for you, the purpose of this post was to highlight the fact that coffee can have a lot of calories and be an easy win to cut back on calories or an eye opening answer to why you’re not seeing results. See more

23.01.2022 Results Speak For Themselves Lost 4.5kgs Lost 9% Body Fat... You could be the next successful story. The Clean Shred 12 Week Challenge starts 25th March.

23.01.2022 New on the podcast! Tony Gentilcore chats about co-founding Cressy Sports Performance, writing for T-Nation and the complete hip and shoulder blueprint seminar that will be held at Clean Shred (Sydney). Get to know more details here: ... https://itunes.apple.com//chalk-strength-by-/id1289953821 See more

23.01.2022 SUMMER SHRED RESULTS This powerhouse Mum of 4 absolutely smashed it. Worked hard and hit her daily targets consistently. Life threw her a curve ball mid way through with an unexpected surgical procedure which meant she had to miss almost 2 weeks of classes. Do you think that stopped her? nope! she walked every day and stuck to her calories perfectly. As you can see the results speak for themselves. Perfect example of strong mindset and resilience. She could easily... have thrown in the towel but where there’s a will there’s a way. One inspiring lady! Massive well done Kaz, this is just the start.. can’t wait to see you what you achieve in 2020. She lost 3.4 kgs, 3.4% body fat and 2.6kgs fat. #cleanshred#summershredchallenge#transformingthehills#cspilates @ Clean Shred See more

22.01.2022 We are all excited to see these restrictions lift right? But despite us all feeling like our normal routines have been taken away from us, what felt like chaos at the start, now feels comfortable and somewhat easy. We will experience the same when we go back to normal or hopefully a new and better normal with some of the best things we had before and less of the things that weren’t serving us. Getting up early again will be uncomfortable, commuting will be uncomfortable, cold weather will be uncomfortable. Change can bring discomfort so be ready for it, embrace it and get excited, make your new normal an enhanced version of your old normal! Point of story here is to expect some mixed emotions and embrace the change to build a new and improved lifestyle.

22.01.2022 New episode on the Chalk Strength by Simon Bungate podcast In this episode Nolan Cody, head athlete coach at Clean Shred and I chat about the 3 Athlete abilities and attitudes and how to get the best out of them for success. Elite Athlete Middle of the Road Battler.... If you have any specific topics you would like us to cover please let me know on Instagram @chalk_bungate. Listen to the new podcast here: https://cleanshred.com.au/ability-vs-attitude-nolan-cody-s/

22.01.2022 Introducing a very exciting new Member to the CS Team! A big warm welcome to our Physiotherapist Kaitlin We are very excited to have Kaitlin’s expertise within the Hills community. Kaitlin has a special interest in Women’s health physiotherapy. If you would like to book an appointment with Kaitlin call 8041 0762 or go online http://www.4dhp.com ... Kaitlin first developed a keen interest in Women’s Health whilst completing her Honours Project in Breast-cancer related Lymphoedema, for which she presented at the 2018 Australasian Lymphology Association conference. Particularly, she has a strong desire to help women to manage and treat issues specific to women through their life stages. Kaitlin has pursued further studies and accreditation in: - Women’s Health Training Associates 5-Day Introductory - APPI Clinical Pilates Level 1 Matwork - APA Taping course - SMA Sports trainer level 1 More news to come about how Kaitlyn can help you starting with an educational webinar just for women around understanding and optimising pelvic floor function post birth yes but also at all other stages in life. DM us for the link if you want to listen in. Open to any females. See more

22.01.2022 2 time Melbourne Cup Winner @coreybrownjock The start of my rehabilitation, thanks to the crew @cleanshred #pilates @lexusaustralia

22.01.2022 REALITY OF FAT LOSS We often look on at peoples amazing transformations and lean bodies thinking how happy and proud they are of themselves and how much we’d love to look like that or feel like that. The reality that we rarely hear about is that with losing body fat comes a fair amount of DISCOMFORT. Our bodies are hardwired to eat at maintenance calories (this can get out of whack sometimes) but that means, when we are in a deficit we will want for more fo...od, feel slightly unsatisfied and have to be disciplined enough to push through that discomfort. Motivation is fleeting so discipline is a must. You MUST want your goal enough to put yourself through a little discomfort. Short term sacrifices are needed for big results. Be in the mind frame where you don’t expect an easy ride and give up once it gets tough (which it will). Know that each decision you make or that some discomfort means progress. Don’t think of being deprived. You are allowed to eat whatever you want whenever you want, you’re an adult but you get to make choices that take you toward your goals or away. It’s up to you. See more

21.01.2022 Self sabotage .. The small stuff you think doesn’t matter that stops you getting results. One of the common things we see are people constantly self sabotaging on a small scale every day and getting so down because they’re not getting results. It’s the I eat pretty well that gets me. To lose significant amounts of weight or body fat, you need to be in a caloric deficit. A caloric deficit can and will likely be a little uncomfortable. More so the lower your deficit. This is ...because our bodies are programmed to support your current maintenance metabolic rate. This is why you crave just enough food to sabotage your deficit. These subtle extras that creep in are what commonly bring people undone. The extra coffee, biscuit, bite of someone else meal or extra serving at dinner. It’s often healthy food but it’s enough to take you out of that deficit. This leaves you still feeling like you’re busting your ass to get results but you’re not seeing them. Be strict and know that there will be a level of discomfort with a caloric deficit. #cleanshred#fatloss#weightloss#results#education#health#optimalperformance See more

21.01.2022 SUMMER SHRED RESULTS Another epic result from the Henry family. Working towards his bigger goal to get down to 15% Nathan is off to a cracking start with a huge loss of 5.7kgs, 5.1% fat. Nathan was 100% compliant, planning ahead and staying consistent with his targets EVERY SINGLE DAY! Big well done to Nathan.. stay tuned for the 15% photo update in 2020.... Next Challenge Starts 3rd Feb. #summershred #cleanshred #getresults #eatwellfeelwell #transformingthehills #castlehill See more

21.01.2022 Simon and I strive for better on all fronts here at Clean Shred and are exited to be bringing some awesome additions/ improvements to you this year ahead. Here are a few things you’ll be seeing from Clean Shred in 2020. - CS REFORMER PILATES !! We are so excited to launch our new reformer studio on the 25th Jan. This is the ultimate workout to compliment your team training, build your strongest core and get your body movement, mobility and control to a place its nev...er been. - CRECHE.. We will be introducing a few time slots with someone to keep an eye on your little ones. We know the juggle to look after yourself once little humans come along is difficult and we want to support those Mums and Dads as much as possible. We also love seeing you lead by example with your kids and having them see that health is an important part of everyday life. - SHRED SHOP We have stepped our supplements and smoothie game right up to bring you the best of the best in supporting your health and wellbeing. Our goal is to optimise health and bring you the best experience possible so you’ll have several PWO smoothies and quality snacks to choose from on your way out as well as high quality supplements to keep your health humming along all year. - SUMMER SHRED CHALLENGE.. We have run this challenge over the past few years but this year we have completely revamped and changed the format to make it as easy as possible for you to get epic results. The results from the most recent challenge speak for themselves. This program requires 6 weeks of commitment with freedom for your food choices but daily targets and daily accountability. - INSIDE THE BIG HOUSE PODCAST- A weekly members only podcast from the owners or coaches bringing you useful content to help you achieve the best health and performance possible. We will be sharing our personal experiences, more about what we are doing with the gym, recommendations, tips and loads more! Bring on 2020 bigger and better than ever. See more

20.01.2022 ATTN: Castle Hill Residents We are looking for motivated and committed men and women that are wanting to take there fitness and performance training to the next level. We are at Clean Shred are going to give you the opportunity to try our ground breaking health and fitness system absolutely FREE(No Obligation, No lock in contracts)... Just tell us below why we should give you a Free Trial and we'll respond in messenger with more details on how to get started. There will be ONLY 30 x Free 2 Week Trials available so get in quick before it's too late. T&Cs: New Customers & Non Members Members ONLY ***

20.01.2022 New on the podcast RL Strength & Conditioning Q&A with Lachlan Wilmot (Parra) & Pat Lane (Roosters) In this episode we gain an insight to what it's like to be a coach at these premier clubs with great athletes and passionate supporters.... You can also watch the full video here: https://www.youtube.com/watch?v=K0MOmOb_WhI&feature=youtu.be

19.01.2022 \ CS Creche // We are very excited to now be offering child minding services so you can get that oh so important hour for yourself in your day. It's so easy as a parent to be consumed by family and put everyone else before you. To be the best version of yourself you need to fill your cup up right? Starting Creche hours are 9:30-11:30 Tuesday and Thursday and are available to anyone doing team training, pilates, open gym or PT. With qualified childcare p...rofessionals running the show, you can rest assured your little ones are in good hands and will be having some fun playing whilst you get a sweat on. Booking essential, limited spots. DM or Call 8850 4381 #cleanshred#hillsmums#hillsdistrictmums @ Clean Shred See more

19.01.2022 Fat loss hack *** Use high volume, low calorie foods whilst in a calorie deficit to keep you full. This way instead of having small portions, you get a large, sustaining meal without the huge calorie intake. Fibrous veg or salad such as cauliflower, mushrooms, broccoli, zucchini, squash or cabbage. These foods will bulk your meal right up and fill your plate, think big stir fry's, grated zucchini in your bolognese, cauliflower rice instead of or as well as normal rice and the list goes on.

19.01.2022 what an epic result from the little powerhouse next door ! Not only does she make us delicious warm coffee on cold mornings but she absolutely smashes it in the gym. Look at this amazing transformation! We are so proud of her hard work and dedication in taking charge of her health. From the very first session we knew she was going to rip in and give it all she’s got ! Well deserved results. Congratulations and well done !

19.01.2022 IN HOUSE SEMINAR FOR MEMBERS- THIS MONDAY Clean Shred’s ethos has always had a big focus on educating and equipping our community with the knowledge and tools to achieve but also sustain amazing results. Strength and focus in the gym flows over into other areas of your life and we all know that when we have some balance across all areas life flows and we feel awesome. Sustaining that is the key though right?? This seminar is all about the things you do outside of the gym to f...eel and function above the rest, smash your goals in all areas and live an epic life! The topics we will be covering: 1. Building and breaking habits- How to identify the habits that will get you to your goals and those that won’t, then how to implement new habits, make them stick long term and break old ones. This will get you creating habits for life that you’ve tried and failed with previously. 2. Lifestyle to support optimal performance in and out of the gym- Supplementation, hydration, morning and evening routines as well as daily non-negotiables. 3. Nutrition for your goals- We all want to eat healthy but to really take your results next level you need to fuel for it. Most people don’t really understand the key differences between eating for fat loss, muscle gain, to maintain or just to optimise your health and vitality. When : This coming Mon 17th June 6pm-7:15pm Where: Upstairs at Clean Shred Who: Anyone and everyone. Its free for members and $15 for all non members. We really encourage you to invite and bring along any friends or family members who you think may benefit from hearing more about these topics. The more the merrier. To RSVP please email [email protected] or txt 0415556769 See more

18.01.2022 Shred Athlete Program Junior and Senior Stability Strength... Skills Speed Improve your athleticism, work ethics, knowledge and ability to be a champion. Msg for details @chalk_bungate @coachnolancody @coach_sam92 @coach_ness_ @cody_thomas_ @brianacleanshred @schwarzenegger #athlete #kidsfitness #strengthandconditioning #sportstraining #coach

18.01.2022 Foam rolling techniques that work!! I am the first to admit I have gone hot and cold with the foam roller over the years. ~ At one stage spending hours with the little fella and also having periods of time completely ignoring it as I walk straight to the squat rack... ~... But now having both limited time for training and a desire to stay injury free I see the foam roller as having a pivotal part in this process.. Yep I have jumped back into a relationship with the foam roller.. ~ Here are a couple of the main things to consider when rekindling your friendship with our little friend. ~ Transition - Breath... Use it to calm yourself from the stress of the outside world and start setting a mental state for training. Effective - Target 1 - 2 areas that will be beneficial to your upcoming session. No more. Efficient - Spend no more than 1 to 2mins with correct technique, breathing and intention to obtain change physical tone. Hit the link in bio to see my blog on techniques that work and my 4 favourite foam rolling drills for pre training. SB @chalk_bungate @cleanshred @brianacleanshred @coach_ness_ @coach_sam92 @coachnolancody @sschweitzer92 @slim_life @rugbydevelopmentcoach @drjohnrusin @getppsc Athlete @_rachelpace #personaltrainer #athletecoach #transformingthehills #castlehill #blog #fitnessblog #painfreeperformance #cleanshred #

17.01.2022 What a cleanshred Journey.. David Norris started on our original CS online program and then came into the gym doing a program and a few team sessions. He then stepped up to a full time team classes and quickly became one of the standout athletes in the group. Always on the search to improve he took on some extras training and weightlifting under the guidance of High Performance Manager Vanessa Kerr and again he continued to excel. This is a great photo that shows change but t...he true journey of physical and mental transformation is so much more! Looking forward to continuing this journey together . Ps. Happy birthday See more

17.01.2022 Thanks for the love Michelle !! We’ve all been watching closely and are so so proud of you and honoured to play a role in your journey ! Can’t wait to have you back in!

16.01.2022 #Repost @brianacleanshred with @get_repost Saturday Squad (4degrees no biggie) @cleanshred minus @sezzabatta

16.01.2022 THE INFRARED SAUNA The infrared sauna is an enjoyable and relaxing way to get a deep sweat at more comfortable temperatures than a traditional sauna. This means you can stay in for longer and get more benefits. The difference is that an infrared sauna heats the body from the inside rather than heating the air which can make it hard to breathe and a much less comfortable experience. The infrared sauna promotes: * better sleep... * relaxation * detoxification * weight loss * relief from sore muscles * relief from joint pain such as arthritis * clear and tighter skin * improved circulation * help for people with chronic fatigue syndrome We recommend using your time in the sauna to read a book (you can do this without ruining your book as its a dry sauna), meditating, relaxing, listening to music etc. A great way to unwind and take some time for yourself whilst reaping some amazing health benefits. If you want to book yourself in for a session call 8850 4381. See more

16.01.2022 Athlete tip from @sam Bingham base position". As an athlete every second counts! If you master this position you will ensure your body is in the optimum position to react and move in a fast efficient manner.. Check out the video below for basic tips!

16.01.2022 New episode on the Chalk Strength by Simon Bungate! Joining us in this podcast is head of Athlete Strength and Performance at Clean Shred, Nolan Cody. He talks about the youth development and top 3 things we should do with youth athletes. Listen to this podcast here: https://cleanshred.com.au/youth-athlete-development-top-3-/

16.01.2022 SUMMER SHRED RESULTS I ( @brianacleanshred ) participated in the challenge alongside the crew and am pretty stoked with my results. As a coach its awesome to work towards the same goal alongside my members, supporting and encouraging each other as well as going through the same feels and challenges. Losing body fat is simple but challenging and if you've never done it as a coach then you really can't relate or empathise. ... My goal was to drop 2kgs and I dropped 3.1 Nothing better than going into the festive season feeling your best! Can't wait for the next Summer Shred starting Feb 3rd. #cleanshred #summershredchallenge #getresults #fatlossmadesimple #eatwellfeelwell #castlehill See more

14.01.2022 #Repost @brianacleanshred with @get_repost Inspiring results from Laura As you can see she was fit prior to joining Clean Shred but has taken her training, physique and health to another level. She decided after getting engaged she wanted to lose a bit of body fat to look and feel her absolute best for her special day. It was always going to be a simple task because Laura is such a consistent and compliant girl. ... We set a clear eating plan that worked around her busy schedule and was easy to follow and had a step goal. This controlled calories and activity levels. At the 4 week mark she was getting great results so we kept it the same and she continued to see positive changes. In the last 3 weeks leading up to the wedding we upped her step count from 10k -12 per day and kept the food the same which pushed her into a slightly bigger calorie deficit and she came in looking incredible the week of the wedding. We simply: Controlled calorie intake ( we also allowed for her to have 1-2 free unplanned meals as she had events in the lead up to the wedding such as her hens, family things etc balance and enjoying social outings without any guilt is important to us) Consistent training and daily steps. This makes it easy to monitor progress and tweak plan if needed to optimise results. It makes it measurable. Lifestyle on point. Sleep 8 hrs or close to, manage stress, drink 2-3 litres water daily and be organised and plan your meals ahead. As you can see it was a simple method and we utilised the minimal effective dose but if you follow the plan and put in the work you get the results. Massive well done to Laura. See more

14.01.2022 CS REFORMER PILATES is back open and with some fresh new Saturday classes. If you’ve never been before your first class is FREE ! Give us a call or send us a DM to book in. We can’t wait to see you soon

13.01.2022 One of my favourite books (Bri speaking her) is Atomic Habits by @jamesclear. In this book one of the big tips is to put yourself in an environment where who you want to be is the norm. As humans we are hardwired to fit in. Remember so called peer pressure at school? I have seen first hand what an encouraging and supportive community of like minded people who are cheering you on can do for peoples results. Without bragging, we often have people say after a month or two of ...CS. I’ve been training for so, so long but this is the first time i’ve actually seen results. If you are someone who’s been doing the same things and busting your balls in the gym for years but aren’t seeing results you want its time for a change! Come and see us when we re-open! We offer a no obligation 2 week trial so you can experience what we do first hand. We also don’t have lock in contracts because we know we do good work! See more

11.01.2022 When you're thinking about new year goals or resolutions keep this in mind. People over estimate what they can do in a short time but underestimate what they can achieve in a longer period (like a year). Imagine what you can achieve if you don't go an extreme, unmaintainable diet or training regime but start to make sure regular changes and implement healthier habits whilst removing some habits or behaviours that aren't serving you. If ...you do that consistently for the whole of 2020 the change you would make would be huge. Don't rush it, don't punish yourself, start to enjoy the journey and commit to making small changes constantly that make you feel good and add to your health. Make self care a priority in 2020. See more

11.01.2022 Bri's easy light lunch or breakfast option. Avo and tomato with heaps of salt and pepper on Venerdi Paleo bread. Sometimes when you're low on time and just want to throw something together this is a tasty and easy option. You could even add some protein such as a poached egg or tuna. #cleanshred#fatloss#eatwellfeelwell#results#transformingthehills#tastyandhealthy

11.01.2022 SUMMER SHRED RESULTS! More epic results here from Jez. He absolutely smashed it and is weighing what he weighed in high school! He also kicked some of the bad habits that were really holding him back from getting the body composition he wants. The best part was he said it was pretty easy ! Big well done Jezzy! He lost:... 6.5kgs 3kgs fat 1.6% body fat Next SUMMER SHRED Challenge starts Feb 3rd. #cleanshred#summershred#fatlossresults#weightloss#eatwellfeelwell#educationforresults#transformingthehills See more

10.01.2022 HABITS Your habits=Your routine Your are your routine. ... Your routine is literally who you are and what you do daily yet so many people rarely think about the mindless things they do daily or the repeated poor decisions they make that leave them feeling regretful at the end of each day or week. Kicking negative habits, creating new habits and most importantly making these changes stick is really the key to results in not only your health but all areas of life. I’m obsessed with learning about peoples habits and behaviours and how we can change our behaviour to get the best out of ourselves and therefore get the best out of life. We tend to be awesome at it short term but not for long enough to get results that stick. I recently read the book Atomic Habits by James Clear and absolutely loved it. There were so many epic take aways that I decided to do a debrief podcast episode on it. The episode is loaded with thought provoking tips and tools to help you make epic change in your life and achieve long term results. Here are 3 of my favourites: 1. Prime your environment. Ensure there is as little friction between you and your desired habit as possible. For me I want to take my supplements daily and go to the gym in the morning. I have to feed and change the baby and hand him over to Simon as well as get myself dressed and ready and get there for 6am so each night I set out my supplements on the bench, my clothes, keys wallet and water bottle ready to go. It literally means I can get myself ready in about 5 minutes with minimal thought (or friction). The easier the better when you’re living off interrupted sleep. 2. Focus on your current trajectory rather than your current results- Small actions, repeated consistently over an extended period of time= big results. Ask yourself if you continued to behave the same way you did the last week for the next 6 months where will you be? 3. Join an environment where who you want to be in the norm- As humans we are programmed to fit in. Behaving the same way as those around us is attractive to the brain where as going against the group or standing out is unattractive. Surround yourself with people on the same path as often as possible. Wether it be a team training environment if you want to get strong, fit and lean or surrounding yourself with entrepreneurs or successful business people by sharing a workspace if thats your goal. If you want to hear more about it hit the link below and listen to the poddy! https://podcasts.apple.com//ep-55-habits-to-/id1254941783

09.01.2022 FOOD FOR OPTIMAL HEALTH & PERFORMANCE Cooking can be tedious after a long day at work but if health is a PRIORITY to you (if you're reading this, i'm sure it is) then cooking quality food needs to be as well. I (Bri) like anyone else struggle for time and even motivation after a long day to cook a nutritious meal but I know its so worth while so I keep it super simple. Pictured is a piece of salmon, a large zucchini and a bunch of broccolini. I added an asian style sauce and ...sesame seeds to add flavour but it was easy and took only 20 minutes. The sauce was: - Miso paste - Tamari (GF soy sauce) - Lime juice - Honey - Garlic I added this to the greens once they were about half cooked and sautéed for the same amount of time as the salmon took to cook on low heat. You could add rice to this as well for a heartier more carbohydrate dense meal. I felt satisfied but light because there was a good amount of volume. Key take away... keep it simple and have good sources of protein and veg in your fridge that can be whipped up easily. Also pro tip- invest in a rice cooker, you can throw your greens in with the rice to save even more time.

08.01.2022 People are often stumped at what to cook for dinner each night. My best advice is keep it simple. Some veg, a piece of protein, a good source of fat and good source of carbohydrates is a good base. This is quinoa cooked in bone broth concentrate with a piece of salmon, 1/2 bunch broccolini and half a small avo. A sprinkle of tamari (soy sauce) and some sesame seeds and voila! #cleanshred#fatloss#eatwellfeelwell#transformingthehills

08.01.2022 Teriyaki pulled pork In the bottom of your slow cooker whisk together the following. 1 cup water 1/2 cup rice wine vinegar 1/4 cup honey ... 1/4 cup tamari 1/4 cup olive or sesame oil 1 tablespoon ginger minced or fresh 1 tablespoon garlic minced or fresh Place 2 pork loin fillets in the slow cooker and swoosh (yes that’s a thing) around so it’s coated in the sauce. Cook for 6-8 hrs. It should at this point easily pull apart. Using 2 forks shred the pork whilst still in the slow cooker. Pour the liquid out of slow cooker into a small saucepan. Sprinkle in a heaped teaspoon of corn fl and stir constantly whilst simmering over low heat. Once it’s thickened slightly, pour sauce back into the slow cooker and mix through the pulled pork. Serve how you like, eg with rice and broccolini or with a colourful Asian salad using things like cabbage, avo etc. I love pulled work cooked up for meal prep for the week. It’s super tasty so you don’t get sick of it and goes with simple things like the rice and broccoli. Also note this recipe makes about 6-8 portions so you can half the recipe to. See more

08.01.2022 We're so excited to launch this... #cspilates#cleanshred#strong#long#lean#transformingthehills

08.01.2022 Post session... Member of the month feels... Congrats Mathew Foxley !! Claudia Duve Simon Bungate

07.01.2022 And The Winner of our Free 12 Week Challenge Membership Pack is.....................Olivia Doyle Congratulations, we'll be in touch with you for more details. Thank you to everyone for entering our 12 week challenge giveaway. Stay tuned tomorrow for more details.

06.01.2022 With heavy but proud hearts we will say goodbye to coach Jon as he heads off to kick start his own facility in Toongabbie. What a privelidge its been to have such an epic human as part of the team. You’ll be missed but we wish you the very best in the new venture and know you’ll leave an awesome mark on the world.

06.01.2022 All ages, all walks of life, mother and SonMichelle and Jack both making progress towards their goals.. We welcome anyone at any level into Clean Shred.. the only requirement is an open mind and willingness to work hard. @thebest.creative

06.01.2022 SUMMER SHRED RESULTS This is probably one of our favourite of the progress stories. Amanda stepped way out of the comfort zone as she was someone who was vastly under eating. Even having only 1 meal a day sometimes. She put her trust in us and followed the process even when it felt unnatural to eat more to lose weight. As you can see her hard work and consistency paid off ! We are so proud and excited to see her continue to reach her goals! -4.3 kgs ... - 5.6% body fat - 5.2kgs fat mass BOOM! Next challenge starting Feb 3rd. DM if you want more details.. #cleanshred#summershredchallenge#weightloss#fatloss#results#tranformingthehills @ Clean Shred See more

06.01.2022 LESTER’S PROGRESS.. Lester in his late 40’s came to us at Clean Shred in January 2019 ,with a goal of getting into his best shape before he turned 50 . He is a successful businessman who had put in a lot of time establishing his business and failed to put his health as a priority. His initial goal was to lose 30 kg and relieve some of his back and knee pain . ... On his initial consultation he weighed in at 165kg ,girth 134cm . Our action plan for results was : - Ensure he was eating enough nutrient dense foods. - Low carb intake to optimise insulin sensitivity (Protein/Fat/Low carb Veg) - Hydration 2-3 litres p/day and 7 hrs sleep. - He was doing x2 PT sessions (45mins) a week and walking every other day . To date Lester has achieved his first goal of a neat 30kgs in approximately 20 weeks his girth is down to 116 cm ( -18cm). He has had good feedback from his cardiologist and has found a love for bushwalking. His end goal is around the 105-110 kg mark which he hasn’t seen for 20 yrs .His back and knee pain has subsided .He is one determined man and it’s been a pleasure supporting him through his transformation. Lester has been working with our Head of Fat Loss Coach clauds, who after a huge transformation herself 10 years ago found her passion in health and helping other people live life way better. If you want results like this shoot us a message and lets chat...

06.01.2022 SUMMER SHRED RESULTS Em has absolutely smassssheedd it! This girl has seriously put in. She was also new to weight training and has made some huge changes in such a short time. We are so proud of her. She said to me last week that she’s starting to feel better in her own skin but still excited and motivated to keep improving. Thats music to my ears. If we can get people feeling good about themselves that’s the best thing in the world! Em lost 4.5 kgs 3.2...% and 2.7 kgs fat. Next Challenge start 3rd Feb. #cleanshred#summershredchallenge#transformingthehills#cspilates See more

05.01.2022 This is the time of year where people start thinking about new years resolutions. We are big believers that although anytime is a good time to start making positive changes, a fresh new year is a great time to re-asess your previous year, refresh with some rest, get clear on what you want your new year to look like and start working towards some health goals. The biggest mistake we see when starting out, is people not ACTUALLY making the changes required t...o see results. If nothing changes, nothing changes. If you continue with the same negative behaviours or decision making that has stopped you from achieving the goal in the past you'll feel like you're beating your head against a wall. You've got to take a lot of action. Usually more than you're expecting to. If you REALLY want change you need to work on living the lifestyle that will have you achieving those goals, consistently. The small actions repeated day in and day out. Not perfection but consistency. Consistently doing things that will slowly take you closer to your goal. It's not always comfortable but its always worth it. We'd love to hear what changes you're going to make in 2020?? See more

05.01.2022 WHAT A CREW! So epic to see all these people step way out of the comfort zone this weekend! Well done team. Big thanks to @mark.tiger.kluwer and @deanogladstone for hosting an epic event.

05.01.2022 * Well done junior athlete Jordan. 4sec PB ain the 400m at regionals. Coach @sschweitzer92 @shred_athlete_

05.01.2022 Desolayy Brrt’s experience at The House of Shred

04.01.2022 What an epic crew we had yesterday for the Shred Games day. So much fun, sweat, hard work and camradery. And all for an awesome cause @chads.legacy An epic effort from everyone involved and a big well done to all the non members who came in and gave it their all, well out of the comfort zone! Big shout out to all the coaches who came in on their Sunday morning and led their team, to Steve and Rog for putting on a delicious BBQ Breakfast for us, @davenorris7474 for an extremely generous donation, @rheannonrobyn & @gabemarzano for taking lots of photo’s and videos and big love to @coach_ness_ for taking charge of organising the whole day.

02.01.2022 Epic weekend of learning from these legends @drjohnrusin @timdanchak and even the big man himself @chalk_bungate .

02.01.2022 Protein Bars... They can be a really great on the go snack and source of protein but most of the protein bars on the market are absolutely full of junk. Companies use sugar alcohols to keep their products lower in carbs and calories which we see very commonly cause digestive discomfort with symptoms like wind, bloating, diarrhoea and cramping. This can become a major issue if you're having them daily. If this is sounding a little too fa...miliar but you want an alternative we highly recommend the new @trueprotein bars. They actually taste great to! We loved them so much we've started to stock them at Clean Shred. Don't forget to read your ingredients list whenever buying packages foods. #cleanshred#nutritiontips#eatwellfeelwell#digestion#tranformingthehills#fatloss#weightloss #cleanshred See more

02.01.2022 Wednesday workout

02.01.2022 These still remain the current measures in regards to safely attending gyms. We want to ensure you keep your health and vitality now more than ever, keeping routine in a time of much unrest is hugely important also. In case you've missed it, we've also changed our programming to ensure distance between people in classes and minimal equipment sharing as well as following all the other hygiene recommendations by NSW health. We are staying up to date on any changes as they occur.

01.01.2022 Launching January... #CSpilates#strong#long#lean#cleanshred#transformingthehills