Jade Ralph Personal Trainer & Strength Coach in Scarborough, Western Australia | Nutritionist

Jade Ralph Personal Trainer & Strength Coach

Locality: Scarborough, Western Australia

Address: Jetts Scarborough 6020 Scarborough, WA, Australia

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• Gym/Physical fitness centre
• Medical and health
• Alternative & holistic health service
• Fitness trainer
• Nutritionist

25.01.2022 Quick food prep tip! instead of making individual meals, When making lunch or dinner just make extra- you are already cooking so just make more of that dish, this means that you always have something prepped in the fridge to grab

25.01.2022 Sunday Class is back on after the Easter break. We hope to see you tomorrow morning. Great people, great energy, great results, great way to start the day!!! 8am. $15 Members, $30 Non-Members.

25.01.2022 See you there!!!!!

24.01.2022 Going to miss these girlies!!!!!

24.01.2022 You are far to smart to be the only thing standing in your way! It's up to YOU to take action and do what is needed to achieve what you want, Do not be your own limiting factor! Happy Training :)

23.01.2022 The role of carbohydrates in your diet is far more complex than simply calories in vs calories out. It is important to understand the role of Insulin. Foods wit...h a high glycemic content cause a quick spike in insulin and consistently high levels will cause insulin resistance. Those who are leaner, who weight train and who cycle their carbs around their training time are better able to manage carbohydrates and so can have them more. Every BODY is different and every nutritional plan should be different. At Shredded, we monitor everyone's nutrition on a weekly and monthly basis. Some clients may need to go low carb for a short time to improve their insulin sensitivity. Other clients have higher glycaemic carbs with every meal while some do well on carb loading on a cyclical basis. EVERY BODY is different which is why we test and measure regularly. Your nutrition plan changes as your body adapts. Did you know? "Obesity or high blood pressure can restrict the flow of Insulin to muscle cells. Since fat cells may compete with other cells for insulin, having 300 times as many receptor sites for insulin as muscle cells, type 2 diabetes accelerates the accumulation of body fat, which in turn worsens the diabetes." -Phyllis A. Balch See more

22.01.2022 Last sunday class!! Come down to Shredded Strength Institute and join me for a good session and shakes and snacks after!! Will be great to see you before i leave!!!!!

21.01.2022 The calm before the storm!! Back to back sessions all day but excited for every single one of them! Bring on saturday training sessions!

21.01.2022 time to make a mess!!!!!

20.01.2022 Think of the times when you walk to the fridge out of boredom, habit, when you need a quick snack, when cooking meals, late at night, even grabbing a drinkPretty sure the fridge gets opened a lot! This is why you MUST fill your fridge with food that will get you good results. 3 things to remember when stocking your fridge... 1. Fill your fridge with good food and you will eat good food.... 2. If you are not meant to eat it then don't buy it! 3. Food does not accidentally end up in your mouth If you open the fridge and it is stocked with foods that suit the goals you are trying to achieve then you will stay on track and not be tempted!!

20.01.2022 Make sure you get out and exercise today! Start the week well :)

19.01.2022 eating before the flight so I dont get stuck with yucky plane food!

19.01.2022 Big well done to martin after tonights fight! You have been do dedicated to training over the last few months so it was great to see you finally up there!! Had to look away for a few punches and when there was blood, but really enjoyed watching you fight! Well done it is finally over! Looking forward to seeing you smashing weights in the gym again :)

19.01.2022 TOP TIP: Check your fingertips!! If they're cracked and dry it could be an indication you don't get enough GOOD FATS in your diet. Remember to add in olive oil,... fish oils, organic butter, nuts, coconut oil and avocado to your daily meal plans. When you include GOOD FATS in your diet they increase the body’s ability to absorb nutrients from foods and also provide your body with energy. GOOD FATS also act as carriers for important fat-soluble vitamins A, D, E and K, and for the conversion of carotene to vitamin A as well as aid in the detoxification of heavy metals from the body. See more

18.01.2022 Goal for today!!!!

17.01.2022 Happy Easter everyone! see you saturday!!

16.01.2022 Best training buddy ever!!!! Not only is she making training funner she also buys me presents! LOVE our matching pants soooo much! can't wait to squat in these tomorrow! Thanks em!!!!

16.01.2022 Great Tip!! Give it a Go :)

16.01.2022 enjoying a freshly juiced green smoothie in margaret river!

15.01.2022 Martin!! cant believe you have actually gone :( you started out as a client and ive ended up with a lifelong friend!! I cannot describe how proud I am of how fa...r you've come, i see you every day so its crazy to see the before and after photo!! I'm going to miss friday night training at Shredded getting pulled around on the sled, our Sunday food prep sessions, seeing you smash it everyday in the gym, and generally just hanging out over the last few months! good luck you crazy irishmam!! and il see you in New York for a training session! See more

15.01.2022 Top 4 SIMPLE Tips to reduce Stress. 1. CONTROL YOUR INSULIN by carb timing & Carb Type 2. Learn MEDITATION 3. Practise Being GRATEFUL 4. Learn To SLEEP better and enough... http://www.strengthsensei.com/reduce-stress-increase-gains/

14.01.2022 Create NEW HABITS and Stick to your PLAN . If you want to change you must do something different even when you don't feel like doing it. Think about where your current habits have got you and work on what you need to change CONSISTENTLY in a disciplined manner until the change is a new habit.

14.01.2022 So WORK for it today!! Dont sit there wishing :)

14.01.2022 Wise words from MY Coach kelly :) I know i can work on every single one of these points!!!

13.01.2022 My recipe of the week!!! Last weekend I had the girls over for pizza! BUT not normal bread base- I made a low carb gluten free option, here is how..... 3 cups of raw cauliflower (food processed or chopped in blender) 3/4 of almond flour 2 tbsb of oregano 3 eggs... Bake in oven until golden (I did around 35 min on 180) and add your topping!

13.01.2022 So today I had a session of dry needling with Marty as my calves have been feeling incredibly tight. Needling along with static stretching, deep tissue massage and getting adequate sleep is part of my plan to release tension and improve my ankle mobility in order to increase my squat depth. I was a bit nervous about the needles but I shouldn't have been because the massage after was more painful!! But the pain was worth it as my squat has already improved and I left feeling like I was walking on a cloud- instant relief! Thanks Marty!! Stay tuned for my blog on different recovery methods on Thursday!

12.01.2022 green veggie soup for a cold winters day! recipe will be up later!!

12.01.2022 BIG Well Done to my client Rebecca White- She has absolutely smashed her first week on her new program which has her first BB Squats, Her first Clean Grip Deadlift and even Tyre Flips!!! It's safe to say that every session you have absolutely given 110%! Thank you Kelly for writing a program that pushes her training to a new level :)

12.01.2022 this is interesting to read! and things that I have tried out! very helpful :) READ IT!!!

11.01.2022 for the week coming up!!

11.01.2022 Gym isnt open but jacobs ladder is!

10.01.2022 A few simple rules about FAT & why you should eat them. 1. Include specific dietary fats to stay lean, improve health, regulate mood, brain functioning and for healthy joints. 2. Essential Fatty Acids (EFA's) help improve metabolism because they bind to the outside lipid layer and improve insulin signalling. 2. Fats are ANTI INFLAMMATORY & prevent cellular damage. 3. AVOID hand made Trans fats. ... 4. EAT- nuts, seeds, avocado, oily fish, olive oil, coconut oil, egg yellows, good quality grass fed organic meat (animal fat) http://www.lifestylebypoliquin.com//Tips_To_Include_Fat_In See more

10.01.2022 Already trained weights, finished work just in time for a sunset walk, sometimes its good to do something different!

09.01.2022 New PB of 110kg!!!! ive been on a 5x5 strength based program for 2 weeks now and definitely feeling stronger already so thought id try my 1RM!!!

09.01.2022 Some interesting points on why insulin should be controlled; An Insulin spike causes hypoglycaemia (blood sugars are too low) causing an inadequate energy supply to the brain. This is then linked to...... 1. General Cognitive Decline 2. Loss of Brain function and Poor memory 3. The Long term issues of Brain Damage, Depression, Alzheimer's and Diabetes and Insulin Resistance. Take home message: Control your insulin through what you put in your mouth- stay away from High GI foods and don't let yourself go hungry :) http://www.strengthsensei.com/how-does-too-much-insulin-af/

09.01.2022 Why should you be Taking ZINC?? 1. Most soils in WA are zinc deficient which impacts our food 2. It is an essential mineral that is involved in numerous aspects of cellular metabolism;... it is required for... - Catalytic activity of numerous enzymes - Immune Function - Protein Synthesis You can find zinc in oysters, beef, lamb, spinach & pine nuts, but it is also a good idea to supplement with a good quality zinc too!!!!

09.01.2022 Spaghetti bolognaise time!!!!!!!

08.01.2022 First thought for the week- be grateful for what you have! Happy Monday!!!

08.01.2022 sometimes you are caught out and just have to grab something on the go, this is a crunchy kale salad from the herdsman

08.01.2022 Good interval session today! Alternating 2 things at a time 5 farmers walks and rope climb... 4 prowler row push back & skipping 3 10 tyre flips to 10 tyre jumps Ending with 500m on the rower Energized for this evenings sessions! (Thanks Emma! Wouldnt have done it without you! !!! X)

08.01.2022 Positive Affirmation of the day! xx

07.01.2022 Recipe to try: this is a great snack for on the go, or even for breakfast! 500g Grass Fed Mince meat 3 eggs 1 broccoli... 1 zucchini 1 carrot 1 beetroot 2 cups spring onion Put in food processor or blender until mixed, then bake on 180 for 30-45 minutes until golden. You can mix up the choice of meat and veg, cut it into slices and freeze!

07.01.2022 Tip of the Day- DO HIGH INTENSITY INTERVAL TRAINING FOR FAT LOSS A Common mistake often made is thinking you need to do long steady state cardio for fat loss. You are far better off doing interval training where you vary work and rest time alternating between a high intensity bout to a lower for 20 minutes. Doing this has shown to give better and faster fat loss results than what a moderate paced longer session will achieve. ... http://www.strengthsensei.com/cardio-and-fat-loss-2-mistak/

07.01.2022 Sometimes it’s the simple stuff we forget: 1. Exercise daily. Vary it up and make it enjoyable. 2. Eat a breakfast high in protein. You are better to generally ...have more protein in the morning with less carbs. (Despite what Sanitarium and Uncle Tobys want you to believe) 3. Breathe. Take time to get in some deep breaths throughout the day. We tend to be in too much of a hurry and breathe too shallow. 4. Stretch. You will feel the benefits instantly 5. Eat your veggies. Yes, your Mum was right! As always. 6. Get a great night sleep. One of the biggest stressors on the body is not getting enough sleep. Magnesium helps! 7. Drink plenty of water. Aim for about 40ml per kg of body weight. One of the other biggest stressors is not getting enough water. 8. Be grateful. We tend to focus on the wrong things. Look at what is good in your life. Once you start looking you will see you have more than most. 9. Enjoy your friends and don’t let it get to long between catch-ups. 10. Set goals and work out a plan on how to achieve it. Make sure each day you are one step closer. 11. Plan a holiday. Have something to look forward to so you don’t feel like you are just spinning your wheels. Once you have had you holiday, plan another. Even if it’s a year away. 12. Eat good chocolate and drink good wine. Life’s too short to cut them out. Moderation and guilt free enjoyment is the key. 13. Laugh! 14. Make time for yourself. You need to take time out and do something for you. Yes Mums, we are talking to you. You are the worst at not doing this. 15. Have great sex. Just not on your own. This does not constitute great sex. Ever. 16. Get a dog. Or get a friend with a dog. They are the best. Except when the get excited when you pick up their poo. Something is just not right about that. 17. Sit up straight. Again Mum knows best and yes, posture is that important. 18. Dance. Even if you’re white. Who cares how good you are. 19. Hang around uplifting people and do your best to be uplifting to others. 20. Lift weights. Strong is good. It’s also helps when have to move house. 21. Reward yourself. Just not with food, you’re not a dog. These are 21 things off the top of my head. Others? Let us know. Enjoy and have a great day

07.01.2022 On reflection on this past week i would like to send a special shout out to Melissa Pilkington. You have listened to my advice on nutrition and put it to action, you have sent me pictures of meals, trained by yourself and at Shredded Strength Institute and followed your weights program consistently PLUS ridden your bike to sessions & work and back, but still come into the gym with heaps of energy and no complaints! I look forward to your results next month!!

07.01.2022 lamb shanks and broccoli mash!!!!

07.01.2022 The teachers went on strike today so rather than loading my walking lunge with DB's I used Jaiden (30kg- double what I usually do!!). He counted my reps for me and made sure I didnt cheat on depth- great training buddy!!!!

06.01.2022 What is your Ultimate Goal?? What ever it is break it down into small goals and these small steps will accumulate into that end result :)

06.01.2022 Sleep is one of the most important factors in the quest for a better body- Lack of sleep has been linked to. 1. High Calorie (usually sugar) Food CRAVINGS= bad choices 2. Less satisfied when you eat= INCREASED PORTION SIZES 3. Lack of energy and Motivation to train= SKIPPED SESSIONS... 4. Increases CORTISOL 5. It Causes you to become INSULIN RESISTANT- within 4 days of bad sleeping patterns your body becomes 30% less insulin resistant. Here is a great read as to why you Should be getting 7 to 9 hours a night!!! http://www.shape.com//why-sleep-no-1-most-important/page/3

06.01.2022 Friday night death sets!!

05.01.2022 SUNDAY CLASS 8am. Come and be part of the amazing vibe of energy that sweeps the room. You don't have to be great, but you do have to WANT to be great! It's all about your mindset. $30 for non members. $15 for members. All welcome. See you there!!!

04.01.2022 Recipe of the week!! Riceless sushi Seaweed Avocado (spread on seaweed)... Then layer... Shredded chicken Thinly peeled zucchini Grated beetroot & carrot Sliced capsicum Cauliflower rice See more

04.01.2022 DAILY GOALS TO FORM HEALTHY HABITS 1. EAT BETTER with a plan directly geared towards your goals 2. MOVE MORE with progressive overload in every session 3. KEEP FOCUS with Positive affirmations and inspiration

04.01.2022 TIP OF THE DAY: Set yourself a WATER GOAL! The ultimate goal is to drink 40ml per kg of body weight but if that feels like a lot then start small and work your way up, Why?? Dehydration DECREASES your metabolism, memory, digestion, blood pressure and detoxification abilities so start drinking ASAP!!

03.01.2022 My dinner tonight! Thank you D for my kale pesto :)

03.01.2022 After holding out for 2 programs (2 months) squats were finally introduced back into my program today!! I have been working on stretching, getting massaged and also dry needled, not to mention stepping back to structural balance work so that I can finally do them!! To make it even better I also hit a PB and lifted 77.5kg for 5 reps!!

03.01.2022 How good does this pizza look! !? Made by my client majella who has been experimenting in the kitchen! The base is made of cauliflower, egg, almond flour and oregano so you are not even 'cheating'! This is the same girl who lost 5% body fat in a month a perfect example of the saying eating clean and living lean! Keep up the good work :)

03.01.2022 Start the week right with training hard and making healthy food choices and you are more likely to lead the week that way too!

03.01.2022 In my current chest and back program I have been performing a seated row but changed my grip from the common V bar to a Towel grip. Gripping is a common action in daily life from Deadlifting to opening a jar to even holding your shopping bags and so shouldn’t be missed. It is often the weakest link in many exercises and so by incorporating various forms of grip strength training into your program you can improve the strength and endurance of your hands and forearms resulting in a stronger grip strength. Why not give it a go??

03.01.2022 Use this as a guide BUT majority of your foods shouldn't come from a packet anyway! if they do, for example herbs & spices, simply READ the ingredients to watch out for those hidden nasties :)

03.01.2022 Are you stuck for vegetable ideas or bored with simple salads?? Try out a few of these! You can roast, lightly steam or even eat them raw! Read this blog for more ideas like how to make a cauliflower rice- vegetables don't have to be boring!! Enjoy cooking!!! http://www.movenourishbelieve.com//8-essential-vegetables/

01.01.2022 new PB on my squat!! 82.5kg for 3 reps!! couldn't have done it without you Kelly!