Paul Tolhurst in Perth, Western Australia | Business service

Paul Tolhurst

Locality: Perth, Western Australia

Phone: +61 439 854 448

Address: 401 Scarborough Beach Road Tenancy 7, Innaloo WA 6018 6018 Perth, WA, Australia

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24.01.2022 The best nutritional plan is the one you can stick to long term. We are coming to the end of the year has your nutritional plan been working for you? If not it might be time for a rethink so you can hit reset for the new year with a new plan. ... See more

23.01.2022 C O N T I N U I N G E D U C A T I O N: _________________________________________ I never used to put much emphasis on my continuing education. However I now see with my daughter daily how just pushing yourself to learn one new thing each day can change your view on the world and your position in the world. ... So these are a couple of things which I have found which help me in our busy lifestyles to get in some education every day. 1. @blinkist - If you haven't got it yet download it! It gives you a 15minute summary of some of the best books or you can listen to it instead. Perfect for the drive into work! Most recently I listened to Arnold Schwarzenegger's Total Recall. 2. @scribd- Again if you haven't downloaded it yet DO IT NOW! Scribd is an amazing resource it's an online library which gives you everything from books to articles, and podcasts and everything inbetween. 3. Find mentors who challenges you to push yourself and learn new things. It could be your boss or it could be a friend you look up to. Whatever area in your life you want to continue growing find someone who has been there who's input you respect. @martyshredded your education sessions each week are invaluable to me perfecting my coaching craft. @coach_jacob_green you're programs are pushing me to a physical level that I haven't achieved before. See more

22.01.2022 GLUTE-HAM RAISE (GHR) Is one of the most popular posterior chain exercises in the lifting world, and for good reason. The GHR effectively strengthens the hamstrings at both the knee and hip joint by working its two primary functions, knee flexion and hip extension, simultaneously.... Top 4 benefits of the GHR: 1Increase Hamstring and Glute Development 2Lower back health 3Postural control 4Weightlifting carry-over. Have you given this burner a try? See more

21.01.2022 Lean and Fatty protein sources. Lean protein sources contain less than 10% fat per 100gr of uncooked weight. Fatty protein sources contain more than 10% fat per 100gr of uncooked weight. ... It's easy to consume extra calories while eating equivalent servings sizes fatty protein source in comparison to a lean source. For example 200gr of Chicken Breast is 176calories - 38.8gr protein However 200gr of Lamb Leg steak is 370calories - 38.8gr Protein Including more lean than fatty protein sources in your diet leaves you with more calories left over after hitting your protein target. This allows you to have a greater volume of foods elsewhere in your diet, which is key to staying full. See more

21.01.2022 Inverted Kettlebell Press The inverted kettlebell press is a great drill to build shoulder strength and mobility. The challenge of keeping the kettlebell upside down teaches you how to tighten the core and find your groove in the press. One of the biggest benefits of the inverted press is that it teaches you the principle of irradiation. As you grip the bell tightly, the rest of your arm tenses. The tension in your arm irradiates to create more stability in your shoulde...r. Similarly, as you tense your torso, the irradiation principle increases strength in your shoulder. Have you had shoulder issues?? This is a great exercise to add into your workout to increase your shoulder stability. See more

20.01.2022 Hara Hachi Bu is a Confucian-inspired term used to describe a type of eating found in Okinawa Japan. Why is this special?? Okinawa is one of the world's blue zones regions in which people have low rates of disease and live longer than anywhere else. ... Sounds like something that we all want!! So what is so special about their eating style? While in western society we eat until we say "I'm Full" Okinawan people eat until they say "Im no longer hungry" It may seem like a subtle difference but it makes a huge difference to being able to stop you over eating especially when we've got an indulgent treat in front of you. So how can you put it into practice? 1. Eat more slowly to allow your body to respond to cues, which tell us we are no longer hungry. 2. Focus on your food. Don't eat while watching T.V. or scrolling social media....(Like you may be doing right now ) 3. Use smaller plates, you're more likely so just eat just that amount. 4. Drink lots of fluids this will lead you to feel more full and be less likely to over eat. #perthisok #perthlife #perthfood #pertheats #perthtodo #perthsmallbusiness #perthfoodie #urbanlistperth #perthcafe #foodasmedicine #foodmatters #nourishbalancethrive #wellness #fitfam #cleaneating #healthyeating #weightloss #healthyfood #diet #organic #healthylifestyle See more

20.01.2022 Week 2 of my series on the 5 ways to raise testosterone levels for better body composition. S L E E P We've all heard it before. ... You've can only train as hard as you can recover but did you know that total testosterone levels increases during the night. A study conducted in 2011 found that a group of young healthy men restricted to less than 5 hours sleep led to a drop of 10% - 15% in testosterone. WHAT IS CRAZY IS THIS STUDY WAS ONLY ONE WEEK LONG!!! Testosterone drops by 1%-2% per year as we age so only getting 5 hours of sleep a night is equivalent to lowering testosterone levels the same amount as ageing 10-15 years would do. So if your someone who likes to burn the candle at both ends staying up late and getting up early how do you expect to get the results you're pushing for in the gym?? See more

19.01.2022 Macros We hear about Macros from everyone these days but do you know what they are and how your body uses them? Macros is just an abbreviation for Macronutrients. Macronutrients are types of nutrients that your body NEEDS in large amounts daily:... Protein Carbs Fats Protein is found in your eggs, poultry, lentils, meat. It's main role inside the body is structural. The body uses protein to build, maintain and replace muscles, bones, connective tissue, hormones, enzymes, skin, hair and nails. Carbs is found in foods like grains, starches, vegetables and fruits. It's main role is to provide an energy source. Fats is found in oils, butter, avocado, nuts. It's main role is as a energy source which it does very well as it provides more than twice the amount of energy from a single gram than protein or carbs. Have you tried to track your Macros yet? #iifym #fitfam #nutrition #weightloss #flexibledieting #cleaneating #protein #healthyfood #bodybuilding #weightlossjourney #eatclean #mealprep #perthisok #perthlife #perthfood #perthblogger #pertheats #perthtodo #perthsmallbusiness #perthfoodie See more

19.01.2022 I posted the other day about the pendulum squat. Now this is a very simple adjustment which will totally change the way this machine feels for you. Adding a resistance band manipulates the resistance profile and makes the exercise progressively tougher towards the top of the rep. ... Give this one a go and tell me if your legs feel the ? See more

17.01.2022 Saturday Shout Out! Gary Bruecher He has been amazing pushing himself in the gym getting himself into shape before his son's wedding at the end of the month. ... Even with a work schedule which rotates between days and night shifts which would drive most of us crazy he comes in with a smile and pushes himself harder than most guys half his age!! He has already lost 5.8% body fat, Dropped 2.9Kg in weight while putting on 3.7Kg of Lean Muscle Mass. And dropped 9.4cm around his waist!! Great work Gary! Keep up the amazing work!! See more

15.01.2022 Amazing to have Josh Bryant coming to Shredded. Highly recommend booking soon as there are limited spots available!

15.01.2022 What is NEAT? Non-exercise activity thermogenesis is the technical term for how many calories you burn outside the gym. Part of NEAT is voluntary and largely determined by your occupation and how you choose to spend your leisure time. ... There is also an involuntary component beyond your control that you generate from maintaining your posture and fidgeting. You can effect this in infinite ways but here are some ideas: Changing how you get to work, park a little further from the office or walk to work. Standing up and pacing while taking a phone call, going for a walk on your lunch break. Do a social activities on the weekend, walk in the park, walk at the beach. So what NEAT are you going to do this week? See more

12.01.2022 Very exciting to have @jailhousestrong come to our gym in 2020 to teach us on how to get strong and swole. He is a very strong man himself and responsible for some of the strongest people in the world including coaching the current and all time world record holder in the raw benchpress with a lift of 335.5kg..... If you're interested in learning more see details originally posted by @shreddedhp Dont Miss Out!!! JAILHOUSE Strong 3 Day AUSTRALIA Workshop Lear...n from the best- Josh Bryant Master the Squat, Deadlift and Bench Functional Hypertrophy Powerlifting and Strongman Training Strength Transfer to team and Contact Sports Tactical and Gas Station Ready Where: Shredded Health & Performance INNALOO When: Friday March 13th, Saturday March 14th and Sunday March 15th 2010 Time: 9am 5pm Josh Bryant is a renowned industry expert and author. Josh was recently named the International Sport Sciences Association (ISSA) Director of Applied Strength and Power Development. He trains some of the strongest and most-muscular athletes in the world both in person and via the Internet. In addition to coaching multiple all-time, world-record holders and IFBB Pro bodybuilders, Josh has a masters degree in Exercise Science. As an athlete, he was the youngest person in powerlifting history to bench press 600 lbs. He also squatted 909 lbs and deadlifted 810 lbs in competition. Whether you learn from Josh via seminars, books, courses or in-person or online training, Josh can help you reach your full potential. To be the best, learn from the BEST. Spaces are limited so book your spot NOW. EARLY BIRD RATE: $1350.00 Early Bird offer expires February 2nd 2020 FULL COURSE PRICE if booked after February 2nd: $1500.00 PRIVATE MESSAGE FOR MORE DETAILS and course link! @jailhousestrong #gasstationready #jailhousestrong Reposted from @shreddedhp

11.01.2022 I currently have 3 spots left men in their late 20's to 40's who want to transform themselves in 2020. What's stopping you from being the best version of you? You can achieve the fitness and the body you have always wanted. It is possible! I can show you how. I've done it recently myself. I struggled with weight for many years. I drank too much, ate too much and occasionally worked out. Before my transformation I was so self conscious each time I took off my shirt, th...inking everyone was staring at my fat belly. I wanted to be in better shape, I wanted to look better but I didn't think I could ever achieve the look and feel I wanted. It seemed impossible. I set a goal to reach 10% body fat. Every day was a challenge. Weighing food, avoiding foods I had been eating my whole life, cutting out alcohol, getting in gym sessions on 4 hours of sleep because my daughter was up all night from teething pain. Some days, I would eat more than I should or I skipped a work out. Practice makes perfect, right!? I tracked what was working well and what I needed to change to keep moving towards my goal. I focused on one day at a time. I dropped from 23.9% to 10.4% in 25 weeks. What are your goals for 2020? Let's work on a plan together to get you there. #fitness #weightloss #fitfam #inspiration #fitnessmotivation #nutrition #beforeandafter #weightlossjourney #weightlossmotivation #gymlife #perthfitfam #perthisok #perthlife #perthblogger #perthtodo #perthgram #perthcreatives #perthstagram See more

09.01.2022 6 Way Shoulder Raise This one is a great way to get your shoulders burning. You only need a light weight as you will feel this burn ... The exercise targets your each head of your deltoid your anterior(front), medial(middle) and posterior(back). Sitting on the end of a flat bench, start with your arms by your side grasping the dumbbells. 1. Start each rep with a lateral raise. and 2. From this position bring your arms to the front at shoulder height. 3. From this position raise them above your head. 4.Finally in order to complete the rep, reverse what you have just done. That is ONE rep! See more

09.01.2022 ! Are you letting your fear and everyone elses drive your every day actions? Its hard to have a conversation in the last few weeks without talking about the Corona virus. Ive lost count of the amount of conversations Ive had about the impact this will have on peoples lives wether it be training, nutrition (shops selling out of things), financially or health. We will all be impacted but are we just perpetuating the cycle of hysteria or ar...e we trying our best to be positive. Ive personally been sucked into this dark place and Im trying to break out. ? Ive walked outside enjoyed some sun on the way to buy myself a coffee and now Im going to do a session in the gym. #Changeyourmindset #positiveoutlook #perthisok #perthgram #perthisokay #perthgyms #perth #instahealth #corona

08.01.2022 Amazing post Marty put together after our meeting if you're interested in fat loss here is 5 necessary things you need to consider. Repost from @shreddedhp We had a great coaches discussion about fat loss today and while there is a lot that can go into creating a fat loss plan there are a few clear facts. I will elaborate more and put. It all in an article this weekend but for now. Here are the top recommendations for fat loss. . ... 1. In order to loss body fat you need to be in a caloric deficit. Be aware though that there is more to it that just calories in v calories out. . 2. You need to take in adequate levels of protein. This is an individual thing and there check and recheck is often required to determine what works best for you. . 3. Eat plenty of vegetable, salad and fruit. Personally, I like an 80/20 ratio. . 4. Optimise Sleep. This is important for so many reasons from decreasing stress to preventing overeating. . 5. Have a nutritional plan that you can actually follow. Adherence and consistency is the key. . Like I said, I will elaborate more in a full article so keep an eye out. . Cheers Marty #nutrition #shreddedhp @ Shredded Health & Performance

07.01.2022 Face Pulls Do you spend all your time in the gym doing push movements? Bench press is part of your everyday gym routine? This can lead you to feeling beat up in your shoulders. ... Too many push exercises without any pull exercises can begin to cause imbalances. You can become internally rotated or more commonly known as bad posture. So what can you do about this? Balance out all your push exercises with pull exercises. The Face pull is a great exercise for strengthening your scapular retractors which assists you you to adjust your posture and correct muscle imbalances in your upper back and posterior of your shoulders. If you've been pushing at the gym for way too long it might be time to try pulling instead! #perthisok #perthlife #perthblogger #perthtodo #perthsmallbusiness #urbanlistperth #perthgram #perthstagram #fitness #workout #fitfam #bodybuilding #shoulders # #perth #activeinperth #perthfitness #urbanlistedperth #soperth #perthfitfam See more

07.01.2022 P E N D U L U M S Q U A T M A C H I N E ______________________________________________ Have you given this leg burner a go yet?? ... The Pendulum Squat is designed to enables you to mimic the movement pathway of a Barbell Squat in a safer and more controlled manner. This saves you worrying about stability, depth and of course the need for a spotter on your big lifts! The machine removes the pressure from the lower back from Barbell Squats and only a small amount of weight is needed to create a high level of resistance. Another benefit of the Pendulum Squat is that it enables you to hit full depth in your rep and achieve full flexion of the knee. The Pendulum Squat is a great weapon in your arsenal for leg day! If you haven't had a chance to try it yet I highly recommend it! For a real burner ask your coach to add in a Tempo drop set into your program. Thank you @coach_jacob_green for this in my last program. 5050 into 5010 into 1010 all I can say is ouch!! See more

06.01.2022 Really interesting TED talk on the benefits of regular exercise on the brain. Worth watching if you've got the time.

05.01.2022 Who is keen to start their new year off with a lifestyle change?

05.01.2022 Have you skipped legs days a few too many times? Lets get together and discuss how we can change that around! Send me a DM and let's get your transformation underway today.

05.01.2022 A month ago I showed you the earthquake bar on the Incline press. M I L I T A R Y P R E S S E A R T H Q U A K E B A R ________________________________... This is a good tool to use to build the stabilizer muscles which are usually smaller and weaker than your primary muscles. If you are looking to increase your strength you have to work on these stabilisers as well at your primary muscles. This will allow you to endure and balance heavier weights and prevent injuries from occurring. If you haven't had a chance to try it yet highly suggest giving it a go. Just make sure you have a partner to help you load and unload See more

04.01.2022 What is your why? What is going to keep you pushing long after the initial excitement has faded? You all know that I have started on this new part of my life into the fitness industry. ... But most of you don't know my why that keeps me working each day. It's that like princess in my arms there. I want her to know that you're free to follow your passion project whatever it may be. I want her to know that it's not going to be easy, you're going to have to make sacrifices and grow as a person while you drive towards your goal. But that following through on what you set yourself a goal of is one of the most satisfying feelings in the world. See more

03.01.2022 Grounding or Earthing. While the research of earthing grounding has only been done on small studies the results all appeared to show several health benefits such in the following areas. Chronic fatigue.... Chronic pain. Anxiety and depression. Sleep disorders. Cardiovascular disease. And if nothing else doesn't it fell great to kick your shoes or and truly relax in nature? So kick off your shoes find a patch of grass, sand or even mud and allow your skin to touch the natural ground. You can do this by walking or lying on the ground whatever works for you. Also how good is Scarborough at this time of year!! #meditation #balance #mindfulness #earthing #rootchakra #gratitude #grounding #perthisok #perthlife #perthblogger #westernaustralia #perthtodo #perthcity #urbanlistperth #fitness #perthgram See more

01.01.2022 #Repost @benlatto_training For my followers that are heading on Snowboarding or Surf trips over this summer have a read below! ... Walking Lunges. Whether youre just getting started or are a seasoned gym rat walking lunges are hard to beat. . Try to execute each rep or step as quietly as possible, controlling the movement from start to finish. If youre already a ninja try stepping it up (pun intended), by adding a knee raise into the movement. . Drive the knee to the ceiling, contracting your glute and VMO (tear drop shaped muscle above the inside side of your knee), then lower stealthily to the floor. Repeat until you cant perform a clean, balanced step. . If youre just starting to build the habit of exercising daily this is a great movement to help you gain momentum. Make a game of it and lunge to your letter box every time you check the mail, lunge to the bus stop or the water cooler, if youre up on site lunge to the mess. Sometimes you need to get weird to get strong! . Side note: If youve got a surf or snowboard trip coming up, and you want to prep your pins for long point breaks or deep powder, lunges are a great exercise to get you ready! . #lunges #legdayeveryday #surftrip #snowboarding #surfingwa #perthpt #personaltrainer See more

01.01.2022 1. Get and good night's sleep EVERY NIGHT. How can you expect your body to recover if you don't give it rest? Set and alarm to go to bed as well as wake up. 2. Stay hydrated. One of the most common stressors we put on our body is dehydration. Thankfully it's also one you can start to fix today. 40ml per kg of body weight. 3. Be grateful. Anxiety and depression lead to bad food choices. I speak from experience of being an emotional eater. If I'm in a depressed sta...te I'm much more likely to reach for chips or icecream or honestly whatever else is in reach. 4. Eat mindfully. Stop having romantic dates with your phone We've all being guilty of holding our phone and eating a meal, then we look up and realise that we've finished our meal. Take your time and eat mindfully, you'll feel full afterwards instead of wanting to keep eating. 5. Keep appointments with yourself. If your boss is asking you to come to meeting you dam sure make it. So why wouldn't you keep your gym appointment with yourself?!? Counting calories and macros is only part of the battle. Take care of your support systems and you'll be in a better position to make good dietary decisions helping you stay lean year round. See more

01.01.2022 e These is so much misinformation causing panic at the moment. I wanted to share my tips that I think apply more now than ever. Here is my top tips to stay as healthy as possible. ... 1. . (Minimum 7+ hours every night) Set an alarm to remind yourself to go to sleep. Not waiting till your next Netflix episode finishes. 2. . Making sure you have a protein source with every meal and that youre getting a diverse range of fruits and vegetables. (Think as colourful as possible.) 3. . 3 resistance training sessions per week minimum. Now is more important than ever to keep up your training. 4. ideally getting some natural sunlight (Pony ride is optional) 5. . (my personal favourite at the moment is a guided meditation on Spotify.) You could use a brain dump, a grateful journal, turning off social media whatever helps you. 6. . Ill be sharing my current recommendations in coming posts. In reality we may get COVID- 19 however we want to be in the healthiest condition possible so that when we/if you do get it you can withstand it better.