Matt James Strength Coach | Sport & recreation

Matt James Strength Coach

Phone: +61 404 212 775

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25.01.2022 Dear Members and Clientele By now, you’re well aware of the Coronavirus (COVID-19) and the impact it is having on our community. As such, we wanted to share wit...h you some important information about the steps we're taking to minimise the risk of exposure. Firstly, you should know everyone at Shredded are constantly on the lookout for your safety. New policies we have put in place to ensure Shredded is the most hygienic place to visit are as follows: . Anyone visiting Shredded MUST sanitize their hands immediately upon entry with the sanitizer we now have at reception. We have both anti-bacterial AND anti-viral wipes available before entry. . Our Coaches who do Red Shirt duties will be both wearing gloves and regularly wiping down all equipment with disposable, sanitized wipes; . Have extra trash receptacles around the facility for your convenience; . Constantly monitor and clean high-traffic areas (restrooms, workout areas, locker room, etc) with disinfectants and other non-toxic cleansers; . Our staff will not be coming into work if they are not feeling well. We’re also requesting your help. So, you’ll see: Requests to sanitize your hands upon entry, every time with our anti-viral wipes. . Posted reminders that encourage cleanliness including a towel to be used at all times - this is our house; . Signage requesting you (and all staff and clients) to wipe down equipment even after light use; . Our personal request that you become an advocate for a clean facility and report anything that needs improvement toward this cause; . Please stay home and take the time to recover if you are not feeling well in any way. .And, finally, here is our commitment to you: . We will personally respond to all complaints and/or problems immediately. A clean, safe and friendly facility is our highest priority and will be addressed. . Exercise itself has shown to improve your immune system. Even one single session has shown benefits. So, while avoiding large crowds is advised training at Shredded will not put you in a compromised position as we have no more that 50 people in the gym MAX at any one time. . YOU are OUR highest priority. . Here are some extra tips for keeping yourself and each other strong and healthy: . If you’re feeling unwell, please remember to: . Stay at home if not completely well (and practice ‘social distancing, that is, stay at least 1.5 meters away from others, avoid crowds etc.) . Have good cough/sneeze etiquette into tissues, then wash hands or into elbow/upper arm. Make sure you dispose of any tissues immediately. . Wash hands thoroughly with soap and water and dry well. . How to improve / support your immune system: Protein and vegetables are crucial for keeping your immune system strong. Eat a diet with sufficient protein and make sure it’s high in vegetables and some fruit. . Exercise regularly. Exercise has shown to increase your immune system, even from one a single session. . Cut back on alcohol, and only drink in moderation. . Get adequate sleep. . Take steps to avoid infection, such as washing your hands frequently and cooking meats thoroughly. . Try to minimize stress. Including meditation and breathing technique can help. . If you feel your diet is not adequate in nutrients, a good quality multi- vitamin can help to act as an insurance for getting essential nutrients your body needs. Other important immune building vitamins and minerals areas follows: . Zinc: Zinc is a nutrient that people need to stay healthy. Zinc is found in cells throughout the body. It helps the immune system fight off invading bacteria and viruses. The body also needs zinc to make proteins and DNA, the genetic material in all cells. . Vitamin C: Vitamin C helps to stimulate both the production and function of many of these types of white blood cells. It also helps your body to produce important antibodies: proteins that bind invading microbes to neutralise them. Vitamin C is an essential nutrient for healthy immune system response. . Vit D: Vitamin D triggers and arms the immune system. Researchers believe that vitamin D plays a key role in boosting the immune system as it plays part of a complex process in which T cells become 'primed' and help to fight infection. . Probiotics: Up to 70% of your immune system is in your gut. Optimal gut health is essential for an optimal immune system. . Let’s work together in time of crisis and together we will get through it. Sincerely, The Shredded Team Shredded Health & Performance

24.01.2022 5 TIPS FOR TRAINING THE SOLEUS! When performing Seated Calf Raises be sure to include all of the following: 1 Use full range of motion.... 2 Contract the muscle hard at the top end range of motion. 3 Stretch fully at the bottom end range of motion. 4 Contract the Tibialis Anterior during tip 3 above. 5 Use higher reps than for the other calf muscle, the gastrocnemius. #soleus #calfmuscles

23.01.2022 Whatever you believe 2021 will bring... You're better off if you work out!

19.01.2022 Yeeha! Get back into it!

18.01.2022 Collagen supplementation for healthy joints: Does it work? Yes but not in the way most supplements work. Collagen is a protein, and therefore is broken down by ...your digestive system into amino acids. This prompts some "experts" to conclude that specifically ingesting collagen is pointless. They also say that since there is no blood supply to the joints, there can be no delivery of nutrients to the joints. But here is how collagen supplementation does work: Ingesting it stimulates collagen production where it's needed. Remember the body is a complex and sophisticated messaging system. See more

17.01.2022 Half-Kneeling Pallof Press. This variation is excellent for hip stability and stimulates an even more serious face

16.01.2022 Shredded 2.0 Day 1

16.01.2022 It keeps getting better! Shredded 2.0

13.01.2022 ****** DO NOT MISS OUT ****** ****** LESS THAN TWO WEEKS TO GO ****** With the Foundation Memberships closing on the 14th July now is the time to join the bran...d new Shredded Health & Performance in Innaloo. The Foundation Membership will ensure you get the best possible deal with: Savings on Membership Welcome Pack Evolt Body Analysis Scans Double Rewards Points Email [email protected] or check the link below: https://shredded.com.au/our-services/new-gym/ All this and you get to enjoy the great features that Shredded now has: Supervised training included to ensure you get the best training experience and results Larger, more luxurious changing rooms Dedicated training, class, cardio and stretch zones In house body therapists Specialised classes throughout the week Two tracks and specialised cardio equipment Supplement shop and chill-out lobby to relax and enjoy your post-training smoothie Free monthly educational sessions in our dedicated seminar space More of the best equipment from the likes Atlantis, Eleiko, Watsons, Elitefts, Rogue, Technogym and much more. As a bonus you will also receive two weeks FREE UNLIMITED classes for you to trial all we have to offer. Classes are designed to get you stronger, fitter, leaner as well as more supple and feeling incredible. Don’t delay, join now so as to not miss out on all the extra’s! Refer a friend and you will also get bonus rewards for doing so. Email [email protected] or check the link below: https://shredded.com.au/our-services/new-gym/

12.01.2022 Supplement of the Week: E-nos by ATP-Lab If you must use a pre-workout, I recommend this one. It contains no stimulants, which tend to have a vasoconstricting affect. Instead it is a vasodilator. This means blood flow is stimulated, leading to an increase of nutrients flowing to the muscles and an enhanced pump. The increase in nitric oxide levels also leads to greater energy. Get yours at https://shredded.com.au/products/e-nos-citrus/... #pump #preworkout #SportsPerformance #shreddedhp

11.01.2022 QUAD TRAINING: VASTUS MEDIALIS OBLIQUES Moving up above the knee to Quads. The 4 muscles that make up the Quadriceps are often trained as one, but the VMO needs... special attention as it is crucial for stabilizing the knee joint. Step Ups are an excellent way to isolate the VMO and thus help to bulletproof the knees. Every athlete, particularly those needing a rapid change of direction, should be hitting this exercise at the start of off-season training. #stepups #sidestepups #teamshredded #mattjamesstrengthcoach #goals #goalsetting #stability #saq #performance #performanceenhancement #performancetraining #sportsperformance #kneestability #vmo #strongover40 #soccer #acceleration #coyg #afc #soccertraining #rugby #rugbytraining #athleticdevelopment #speed #quickturns #agility

10.01.2022 Anti-Rotation exercise for multilateral quickness. This variation of the Pallof Press trains the core muscles, especially the Obliques and Transverse Abdominus ...to stabilize the spine at the peak moment of changing direction. #SAQ #agility #futsal #FutsalTraining #RugbyTraining #FootballTraining #SoccerTraining See more

10.01.2022 QUAD TRAINING: Full Quads + Extra VMO! Split Squats. My previous post showed how to isolate the VMO (Vastus Medius Obliques) to strengthen the knee.... Whilst still in that face of bulletproofing the knees use Split Squats to train the rest of the quads with added emphasis on the VMO. The bottom 10 degrees of ROM (Range of Motion) and the top 10 degrees ROM is the sweet spot for VMO activation. So do Step Ups as well as Split Squats on quad day. #quads #splitsquats #lunges #VMO #shreddedhp MattJamesStrengthCoach #teamshredded

08.01.2022 CALF TRAINING! Triple Tips For Training The Gastrocnemius: Use full range of motion! Squeeze hard at the top!... Stretch fully at the bottom!* *When executing this one, cue this great bonus tip from the late Charles Poliquin: Squeeze the Tibialis Anterior while calves are in full stretch! #shreddedhp #calfmuscles #calves

05.01.2022 18 days to go..... Exciting times! # WorldsBestGym #BestTrainingFacility #Shredded #teamshredded #mattjamesstrengthcoach #strongover40

05.01.2022 CLASSES...! Next week Shredded will open for group fitness classes! Book now and if you have any questions, send us a message!! https://shredded.com.au/classes/

04.01.2022 Don't waste your gainz! It's that time of year to remind yourself that excessive alcohol intake severely reduces the body's ability to burn fat. Here's the science: https://pubmed.ncbi.nlm.nih.gov/10539756/

04.01.2022 If you're looking for something worthwhile to do this Sunday, head down to Open Day at Shredded

03.01.2022 Your health and safety is our top priority. Due to the impact of the COVID-19 virus, this is what we are doing: . Right now, Shredded Health & Performance ar...e open and we are going above and beyond to ensure your health is never compromised and only optimised. . We are a 1000m2 facility. Usually, we never normally have more than 50 people in the gym at any one time, however we will now be strictly regulating this to ensure your safety. This means we are well within the Government recommendations and are going above and beyond safety regulations to ensure your confidence and health. . We are: . Ensuring everyone visiting Shredded MUST sanitize their hands immediately upon entry with the sanitizer we now have at reception. We have both anti-bacterial AND anti-viral wipes. . Red Shirts will be both wearing gloves and regularly wiping down all equipment with disposable, sanitized wipes throughout the entire day. . We are constantly monitoring and clean higher traffic areas (restrooms, workout areas, locker room, etc) with disinfectants and other non-toxic cleansers; . Our staff will not be coming into work if they are not feeling well. . Coaches will be washing hands before and every session with their clients. . We have limited our Group Classes to 16 people per class- please book your spot to ensure your preferred class is guaranteed. . We have increased deep cleaning of the entire premises throughout the entire day, every day. . As usual, all members are required to use a towel and are wiping down all equipment after every use. . We currently pride ourselves on having the most spacious and cleanest gym we have ever seen. Over the next few days and weeks, we will also be helping to support those who need better advice on supporting your immune system through nutrition and exercise via our social media channels. . Remember exercise improves your immunity! . Our hygiene standards at Shredded currently surpass all current Government standards. . We’re in this together, and together we can come out fitter and stronger if we take care of ourselves, our health and each other. Love from all of us at Shredded Health & Performance See more

03.01.2022 SPEEDLADDER Does the speedladder make you more explosive? NO! Should it be included in your SAQ drills for sport? YES! Speedladder drills help you to set up your foot plantation for explosive acceleration in the most advantageous direction. Only plyometrics will make you more explosive but quick-feet drills can help you to rapidly adjust your feet and body position, and confuse your opponent, before accelerating in the desired direction.

02.01.2022 Don't be afraid of building muscle. It's how you train that muscle that matters. #motivation #mattjamesstrengthcoach #strongover40 #transformation #teamshredded #speed #speeddevelopment #sprinting #acceleration #athleticdevelopment #muscle #sportsperformance

01.01.2022 Multilateral Quickness Training Pallof Press for anti-rotation and core stability. The Pallof Press involves total body musculature but more specifically it cre...ates a lateral force that your core, especially the Obliques, must work to stabilize the spine against rotation. On the sports field, during an attempt to rapidly change direction, stability of the spine at the peak moment of deceleration in one direction will affect how quickly your body will allow you to propel yourself in the new direction. #saq #quickness #multilateralspeed #quickturns #soccertraining #rugbytraining #footballtraining See more