Shredded Health & Performance in Perth, Western Australia | Gym/Physical fitness centre

Shredded Health & Performance

Locality: Perth, Western Australia

Phone: +61 8 9284 0144

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

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

Likes: 14151

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• Sport & recreation
• Gym/Physical fitness centre
• Sports & fitness instruction
• Fitness trainer

24.01.2022 We could not be more proud of this amazing Couple. Naomi and Tony have been super dedicated since joining Shredded around two months ago, coming in at 5am most days and following both their programs and nutritional plans to a tee. As a result they have both had incredible results in their follow ups with Kelly and Marty. ... Both have lost more than 1% per week since joining and both feeling amazing for having done so. People often ask when the best time of the day to train is. Well with it coming into Summer now and it being light so early there is no better time than 5am to train and start the day right. I love seeing both these legends in so early each day and always with a smile on their faces. Well done to both @cherie_mct_pt and @coach.ray.shreddedhp for helping Naomi and Tony with their programs. Great work all round. #amazingresults #weighttraining #healthynutrition #perthpt #perthgym #5amworkout #greatstarttotheday #happyplace #greatvibes #teamshredded #shreddedhp

24.01.2022 One key principle for success, not only in health and fitness but in most aspects of life, is to create a routine in your day and develop a structure to your week. Examples to this may include: training at the same time each day eating at the same times throughout the day... have a bedtime routine waking up the same time each day having a routine when waking up structuring your week so you know what you are doing each day structuring your week so you do certain things on certain days Now while you may think that this is a lot of work, again like most things, if you put the work in early it will save you in the long run. There are some major benefits to this. 1. Creates clarity, knowing what you should be doing and when 2. Reduces stress and anxiety 3. Prevents paralysis through analysis 4. Frees up time and money for the fun stuff in life 5. Builds confidence 6. Little wins lead to big wins. Success breeds success 7. Results in productivity rather than just busy 8. Helps build good habits 9. Helps us prioritise what is really important 10. Helps you to achieve your goals So whether its structuring your meals, working off a program and having a plan of how you are going to achieve your goals or planning out your day creating structure and having a routine to your day is definitely a key principle of success. It is also one reason why training first thing in the morning can be a great idea and why the Shredded Class are so good. Get in, get it done and kick goals all day long. Thursday 6am is 6 Pack with Kristine Perkins Friday 6am we have something special planned so make sure you. come along to that if you can! #trainingtips #results #success #perthpt #everysessionawesome #ptthewayitshouldbe #structure #perthgym #shreddedhp #teamshredded

24.01.2022 Love this!! Made me smile! Linda Hamilton was my inspiration growing up. My parents took me to the Drive In to see Terminator and I saw her doing pull ups and that was it for me! My goal was to get great at pull ups! As for Arnie- we know hes just a legend!! Quit your excuses - just get to the gym!!!... Kelly See more

23.01.2022 Super grateful for our amazing gym and having an amazing training partner @kristine.perkins.pt to train with each day. Here are a few highlights of our training over the past 2 days @shreddedhp . Some days are tougher than others so having a partner to keep you accountable with training helps! Even for us coaches!! If you’d like to try a session @shreddedhp click on the link in our Insta Bio for a complimentary 7 Day Trial. We also have a great offer on right now where you ...can join now and get the rest of 2020 for free- absolutely no membership fees due until Jan 2021! So let’s get those Summer vibes rocking!! Hope to see you in the gym!! @kellyshreddedhp See more

23.01.2022 Uh oh. Apologies to our awesome members and clients but we have a power outage. Western Power has said we may get power back by 6:30pm but we cannot be certain. For this reason we have closed our doors for the night. Stay safe and warm in today’s weather and hopefully we’ll see you for a make up session tomorrow! Please reschedule your 1on1 sessions with your Coach and stay tuned for further details. ... We’re sorry for the inconvenience! Team Shredded See more

23.01.2022 All new classes starting this month at Shredded. These classes are also now included for FREE as part of your membership at Shredded or you can simply do them as a casual. Book through mind body and once you are in our amazing instructors will guide you through the class and help you get the best workout possible. The energy in these classes is amazing so just bring a towel, a water bottle and a smile and you will fit right in. ... Morning classes 6.00am Evening classes 5.45pm Saturday 7am Shred Sunday 8am Beast See our website for more details. www.shredded.com.au #teamshredded #groupclasses #happyplace #getfit #feelfabulous #lookamazing #havefun #perthfitfam #perthfitness #perthgyms #fitinonly45minutes

23.01.2022 Here's a great article by Marty on the top 10 kitchen essentials to help make meal prep easier! Have a read and feel free to post your own ideas below! https://shredded.com.au/kitchen-essentials/

22.01.2022 Need to make more time for stretching and mobility? Book in for our 5:45 Flow Class on Wednesday nights @shreddedhp You’ll walk away feeling on Cloud 9! Non members welcome. - Class is upstairs on the green track. ... #Repost @cherie_mct_pt Saturday’s are for stretching! Who else is guilty of not stretching enough? For those of us who weight train, stretching and mobility is so important. Here I am pictured in a forward child’s pose. Blocks assist to further the stretch through the upper body, rather than having the upper body completely flat on the floor. Knees are wide to create space in the lower back and bring a slight stretch into the hip flexors. Child’s pose is a grounding pose that is great to centre your breath as well as the mind. Some benefits of stretching include: Increased muscle recovery Increased range of mobility which will improve technique for weight training Better posture Increased flexibility Decrease in stress (when focusing on the breath during longer stretches) At @shreddedhp I now take the Flow class on Wednesday evenings at 5:45pm. For those of you that struggle to find time to stretch and relax during the week, come and join me next week! #flow #mobility #stretching #rest #perthpt #perthfitness #innaloopt #innaloopersonaltrainer #teamshredded #shreddedhp #perthpersonaltrainer #perthfemaletrainer #perthmaletrainer #fitfamperth #perthfitfam #perthfitness #perthfitlife #scarborough #scarboroughlife #scarboroughpersonaltrainer

22.01.2022 Guess whats back in stock Trilogy Nutrition Pure NZ WPI in Chocolate & Vanilla See online link below to order yours online now or come in to @shreddedhp & see our friendly team at Reception https://shredded.com.au//wpi-natural-vanilla-protein-powd/

22.01.2022 Training Biceps Here a couple of tips for training biceps that I hope you can use in your next arms session. Enjoy, Marty

22.01.2022 Throwback to just before Covid when we were super pumped to have Josh Bryant from @jailhousestrong fly over to coach and train our team!! An amazing experience!!!!! Can’t wait to learn from him again!!!! Many thanks Josh for this testimonial. #perthgym

21.01.2022 https://www.seek.com.au/job/50911772 RECEPTIONIST POSITION available!

20.01.2022 Spring is in the air!! Its the first week of Spring and this makes me so excited. Im not a Winter lover- I much prefer the sun, sand and listening to all the birds chirping in the morning. For some though, the start of Spring is a nightmare. . .. why? Because of hayfever. . Hayfever is a seasonal allergy caused by pollens in the air or another type of allergen,... Hayfever symptoms include sneezing, stuffy or runny nose and itchy eyes, which can be a real nuisance and frustrating to deal with. . With hayfever, when you encounter the allergen, it triggers mast cells throughout your body to release histamine. Then histamine tightens lung muscles and also increases mucus production and causes inflammation. . Some studies show that certain substances in food may inhibit these mast cells. I love natural remedies where possible and thats why Im holding up one of my favourite fruits- the pineapple. . Its in season at the moment in Australia and contains 2 things that are great for reducing hayfever symptoms- Bromelain and Vit C. . Bromelain is a compound most commonly found in pineapples and is effective at treating respiratory distress and inflammation associated with allergies as well as helping to improve digestion and decrease inflammation. . Vit C is a a safe and effective solution for treating stuffy nose and other unpleasant symptoms of seasonal allergies. . I like to have pineapple with my post training meal or shake and if I add some to my slow cooker when I cook my meat, it helps tenderise the meat too! Happy Spring everyone!! Looking forward to seeing you in the gym getting that Summer body ready! See more

20.01.2022 Who remembers Big Vi??? He’s back!! Our very own exercise physiologist and all round awesome Coach is back!! Taking clients from Monday! Hit him up if you want an awesome training session or need to rehab any niggling injuries! @vi_strength ... @shreddedhp @kellyshreddedhp See more

20.01.2022 Reception position available. Please see link for details! https://www.seek.com.au/job/50911772

19.01.2022 That awesome feeling you get when you walk into the gym and everything is where it should be #perthsbest #weighttraining #gymporn #puttheweightsaway #hardestexerciseever #shreddedhp #teamshredded

19.01.2022 Following on from yesterday’s post about the amazing results Joe got, here is another amazing transformation from another incredible member I am extremely proud of. Conor’s circumstances were however completely different to Joe’s. He realised he had sacrificed his health in order to build his wealth and now had to reinvest that wealth back into himself in order to regain his health. So, after doing 4:1 FIFO swings for the past few years Conor decided to take time off to see ...if he could get back on track. Well, with everything pretty much perfect this would have to be the most dramatic transformations, in the shortest period of time I have ever personally seen. He progressed rapidly and we finished with himself, another good friend of mine, Frank and myself all double day training together for the last two weeks to help him achieve his ultimate goal of less than 10% which he had always wanted to achieve but didn’t think possible at the start. Conor actually went from 38% to 8% in 14 weeks. A truly incredible effort and just goes to show what is actually possible when you are willing to make the sacrifices. I will stress though that these results are not normal as what Conor was able to do with taking 14 weeks off work and solely focusing on regaining his health is not really viable or possible for most people. With regards to his training we started with structural balance and a lot of unilateral work but we did progress quickly through the programs as he progressed quickly. Nutrition wise we focused on health (particularly gut health) and improving detoxification pathways. No silly detox diets but simply optimising pathways in order to help excrete the toxins that had built up from years of doing FIFO. We actually had all the blood and urine tests to prove this. Health and Structural Balance are the foundations for whatever results you are looking for. Just think, you can’t build an amazing house on a shaky foundation. Get them right and the rest just comes down to how badly you want it. Good luck with your goals and if I you would like our help, simply send us a message or pop in and say hi. Cheers @coachmartywilliams

19.01.2022 This makes us happy Providing training and nutritional plans that compliment peoples lifestyles not dominate them is what we love to do. So to get feedback like this is something that definitely makes us happy. Royce and his beautiful partner Kelly both train at Shredded and are doing so well and we could not be more happy for them both. ... Keep up the great work @draughtfunkbrewer youre doing amazing! #results #happyplace #lovewhatyoudo #trainforlife #feralbrewing #lifestyle #teamshredded #shreddedhp

18.01.2022 Today I’m really proud to be able to share these before and after pictures of Shane. Before Shane started training with me, he was already an incredible athlete in his own right- having already won 1 Olympic Medal, 4 World Championship Medals, 2 Commonwealth Games Medals and a number of other achievements in the world of Professional Track Cycling since the age of 14. However, over the years he had developed some injuries and was needing a plan that would get him in the best ...shape and performance of his life in time for a very big goal- to win a GOLD medal at the Tokyo Olympics. Shane contacted me with some very specific goals. He wanted a periodised training plan, nutritional support and supplement guidelines. In his original introduction letter to me he said: Some may say about me, ‘Shane, you’re great’, but I feel, well not if I want to be the best in the world! And so, I took on the challenge, with the knowledge and belief that there is ALWAYS another level! Training Shane has been a big learning curve for me, as we need to match his days in the gym- currently just 2 days per week with his days on the track and optimise the training for peak performance in line with his intermediate races and travel schedule. Initially we pulled his training right back- focusing on structural balance and built his body from there. We do regular skin folds and blood work and base his nutrition and supplementation around that to enhance recovery. With the recent changes in plans with Covid, the Tokyo goal has been postponed, but here is what Shane has to say: With the Olympics being postponed it meant resetting and adjusting some goals. This time brought a lot of challenges for me as an athlete and my support team. I’ve been fortunate to be able to work with Kelly in planning what direction we take with my training. All the hard work is paying off and I’m excited for what the rest of the year will bring! A big thank you for Shane- for keeping my passion for learning alive, I’ve learned a lot training you and I am grateful you chose me as your Coach! Also, to Charles Poliquin, my mentor and friend- i am grateful for all you taught me! I miss you @kellyshreddedhp See more

18.01.2022 Working on the gorgeous @nadiarosev today. Today we did some dry needling on her upper traps to alleviate some tightness in the shoulders as well as some dry needling and myofascial work on the Quadratus Lumborum. (the muscle you can see me palpating in the photo- commonly called the QL) . This muscle runs on the left and right side of your body. While it is a deep abdominal muscle, people often refer to it as a lower back muscle. The QL is a very common source of back pain... in people who sit at an office all day (as the QL compensates and overworks for people with weak lower backs) as well as in athletes who overwork this muscle due to its involvement in practically all gait patterns and loaded exercises. This muscle is active in virtually every loaded movement, including flexion, extension and lateral bending. . A very interesting side point is that if you were to paralyse the Quadratus, a patient would not be able to walk- it is therefore that important to keep the QL strong via correct training, as well as essential to understand the importance of getting treatment on this muscle to alleviate muscle fatigue and prevent decreased blood flow and pain to other areas of the body. . If you have a dysfunctional QL, you can experience bloating, abdominal cramps, low back pain, hip pain, groin pain and pelvic pain. Yes, its a tricky muscle- and so important for overall health and mobility. . If you are experiencing pain and dysfunction- we can help you at Shredded by designing the best personalised program for you, to help strengthen your weakness as well as work alongside our in-house therapists to treat all your aches and pains. Take time to look after your body- its the only place you have to live! See more

18.01.2022 Are you ready to be fitter, healthier and more energised? We are offering you a week FREE so you can trial us and see how we are the best value gym in Perth. https://Shredded.formstack.com/f/7_day_free_trial__shredded... Come along and check out the Shredded difference for yourself. Youll discover: A welcoming environment for everyone youll feel comfortable here, wherever youre at on your health and fitness journey. With dedicated training zones through-out the gym to train, there is more than enough space to ensure everyone feels safe and you get to experience the best gym culture in Perth. Easy parking right next to our gym for easy access. Luxurious change rooms separate male and female facilities with showers you can train before or after work. Personalised Training Programs for all members for ultimate results. Lockers 24-hour video surveillance to keep your belongings as safe and secure as possible. Smoothie bar for amazing post training shakes. Top of the range equipment thats designed to deliver exceptional results, so youll feel motivated by your progress. We also offer specialised classes- these have been designed to give you the variety you need to get the results you want while at the same time being fun and motivating. When you join a class, you get to train with an amazing group of people where the classes can be adapted to all fitness levels. To start your free trial, click the link. We cant wait to meet you! https://Shredded.formstack.com/f/7_day_free_trial__shredded

17.01.2022 Meal Frequency How often should you eat? Well, the answer is actually pretty simple. Eat when you are hungry. ... How much? Again, simple. Eat until you are content rather than full. The topic of nutrition is fascinating as it is primarily very simple yet can be extremely scientific and complicated if you want to make it that way. It is also interesting to note that psychology often rules physiology which also needs to be taken into account. For very overweight people for example working on creating better habits is far more effective that counting calories, while counting calories is highly recommended if you are wanting to lean up to comp or photo shoot shape. Also, if you are in 20s you can get away with a lot more than you can in your 40s and your nutrition should be accommodated for accordingly. So sorry to tell you, but eating like that 20 year old instamodel whos life revolves around their smart phone may well be the worst thing you can do. Finally, the well know meat and nut breakfast which is great for so many is not for everyone and if you over methylate it is definitely not your best option. Individuality is the key and understanding what works for one person may not work for you is paramount. We have two nutritional seminars coming up that can help clarify how to determine what you yourself should be eating and what nutritional strategies and eating plans will work best for you. Members (Free) and Non-Members ($20 going to Charity) talks are on Thursday 17th 6.30pm and Saturday 19th. A deep dive seminar on Friday 25th 11am to 3pm ($97) is for coaches and those who want to learn a lot, lot more. #nutrition #mealfrequency #nutritionhabits # health #healthyeating #psychologyoverphysiology #mealtiming #eatwell #feelgreat #individuality

17.01.2022 As the year 2020 comes to a close, we just want to thank all our amazing clients and staff for your support during a truly crazy year. . We made it through lockdown, weird and wonderful home workouts, missing out on precious time with family and friends and even being seen in public without fresh haircuts, eyebrows or our favourite beauty treatments. . Some of you, like us, had to close our business with no certainty of what was to come. ... . And while we are luckier than most in our beautiful state of WA, it’s sure been a rough ride for so many of us. . But we made it! You made it! And while we don’t know what 2021 is yet to bring, we do know that we are strong! You can get through whatever your mind says you can! Thank you from the bottom of our hearts to everyone out there who has supported us along the way. We really do have an incredible group of people who walk through the doors at Shredded! . Whatever you are doing over this period, we wish everyone Happy Holidays and a joyous Christmas and New Year’s season. We hope to see you all in the gym for some sessions when you are not spending time with your family and at our beautiful beaches! . Here’s to a STRONG 2021! We got this! #teamshredded See more

16.01.2022 So I just had a rather experienced and good coach in his own right send me a question which I thought was really good and wanted to share with you. The question was: What is the one thing you know now, (or have always known), that would have enhanced a clients experience if you knew that from the beginning? Rather than just one, I have two.... Number One: Show how much you care. People dont care how much you know until they know how much you care. Coaches are all caught up in learning so much (without knowing how to even apply it in a lot of cases) with all that is available on the internet etc but the reality is, I would be lucky to use a tenth of what I have learnt over the years. For most people, its the basics that count and their buy in (compliance and consistency). To get someones buy in, they need to know you really care about them. That is why I went into business with Kelly. There are a lot of great, caring coaches out there but no one quite like her. Number Two: Find out their why. It is your why that will drive your what. Knowing why someone wants the results, not just just what results they want will make all the difference. You will have greater empathy for your client and a better understanding of what they have been through and therefore a better idea of how to get them where they want to be. Reminding them of their why along the journey will also help them push through when times get tough. The photo I have here is of on of my truly amazing clients @jordanyoungson94 who flew from Scotland to see me for six weeks to get in the best shape he could amongst other things I dont need to go into. On this day though, he brought the wrong type of shoes for training legs.. So I gave him mine. I will do all I can to help my clients as best I can. In return he gave it his everything and I am so proud of him. Swipe to see his results. Cheers Marty @coachmartywilliams #letthemknowyoucare #findyourwhy #empathy #trust #love #results #greatadvice #teamshredded

16.01.2022 Super proud of our 2 members @krystal_hudson and @sarah_pettit88 and their Coach @jessiepineault. Over the past few weeks we havent just seen physical changes- there have been some incredible mindset changes. Strength in the gym transcends to strength in all aspects in life. When you realize you have power over your mind, you will realize your true strength. Keep it up girls!!! Cant wait for your check ins!!! Am loving seeing your journey!... @kellyshreddedhp @shreddedhp #teamshredded See more

16.01.2022 Food is more than just fuel. For some people (most Mums in fact) it’s a way of providing and showing how much they care. They love preparing an amazing feast for you and seeing you eat until you are content and then some. So use these next two weeks to relax, enjoy and take a break. You can still eat amazing food without having to go for high processed junk and if you Mum or loved one goes to the effort of preparing you a wonderful meal don’t be that person who says no beca...use you are worried about your diet. Your diet and myfitness pal will be ready and waiting come 2021. I use this time for ‘diet breaks’ or ask my clients to use a common sense approach. Enjoying some amazing food is perfectly fine as are a few drinks but just don’t get too carried away Enjoy, eat well, don’t offend your Mum and try your best not to drink too much. The attached picture is a meal prepped for myself and a few mates. And yes, Bronson made sure my calories didn’t blow out by helping to eat my share #goodfood #goodtimes #foodislife #foodismedicine #perthpt #perthlife #summervibes #christmastime #holidayseason #eatandbemerry #enjoylife #lovelife #teamshredded #shreddedhp

15.01.2022 Yesterday some of our Team attended a Seminar on Optimising Sleep presented by @kellyshreddedhp Heres an interesting fact from the Seminar about why we need sleep! Of course, there are many reasons your body needs sleep but in 2015, when scientists confirmed the discovery of the Glymphatic system, another compelling reason was revealed. The Glymphatic system is the brains waste disposal system. The main waste product removed is Amyloid beta, the protein thats known to ...accumulate in the brains of people with Alzheimers Disease. The Glymphatic system is 60% more effective at removing waste when youre asleep than when youre awake. That means less sleep equals higher quantities of the Amyloid and Tau proteins remaining in your brain. These outcomes highlight that one long-term consequence of regularly not getting enough sleep is an increased risk of developing Alzheimers Disease. . We ended the Seminar with a guest presenter @lifeforce_fit teaching us some meditation techniques, which also covered the importance of having a pre-bed routine to wind down so you can get a better nights sleep and allow your body to access all the healthy stages of sleep. A great day of learning! Thanks to the Team who committed their time to learn on a Friday afternoon!

15.01.2022 Such a beautiful day in Perth today, hitting the mid 30’s. Coming into summer the importance of staying well hydrated is even more important as this heat can easily take it out of you. Considering we are on average around 75% water you start to understand how monumental the effects of dehydration are on not just your performance physically but also mentally as well as pretty much ever bodily function from digestion to detoxification (they say the solution to pollution is di...lution). Dehydration is one of the biggest stresses on the body that people don’t really consider. Stress is accumulative, and we want to eliminate as much stress as we can given the known detrimental effects long term stress has. Especially the stress we do actually have control over. Just think, you wouldn’t run your car with no oil in the engine, would you? We recommend people aim for around 40ml of water per kilo of bodyweight so a 60kg female requires 2.4 litres a day while at 90kg my water goal is 3.6 litres. Work up to this if you are not there as otherwise you will end up in the bathroom all day until the body adapts. If you don’t enjoy plain water look to sparkle you water and add lemon as I do. My dentist did recommend to chase it with a small glass of plain water of rinse you mouth out as the acid in the lemon is not good for your teeth if you do this all the time. In training I use Ion Aminos and Fruits and Greens from Trilogy to help replenish Aminos and electrolytes and get me though my workouts. You can grab these from Shredded next time you are in or online. Trust me, they make a massive difference, especially if you sweat a lot like me. I hope this help you to feel amazing over the upcoming Summer period and help you continue to kick goals as the weather heats up. Cheers @coachmartywilliams #hydration #fitnesstips #healthy #health&performance #feelgreatlookgreat #sweat #perthsunshine #perthisok #feelamazing #summervibes #stressfree #happy #teamshredded #perthfitnesstips

15.01.2022 Green tea has a long history of use, and its major active component epigallocatechin-3-gallate (EGCg) has a wide body of research showing its benefits. It is rich in polyphenols, which are natural compounds that have health benefits, such as reducing inflammation and helping to fight cancer. Green Tea also contains a small amount of caffeine as well as L- theanine which increases the activity of the inhibitory neurotransmitter GABA, which has anti-anxiety effects. Studies s...how that caffeine and L-theanine can have synergistic effects. This means that the combination of the two can have particularly powerful effects in improving brain function. So while you may not be able to give up that first morning coffee it could be a great idea to switch to green tea for the rest of the day. #health #greetea #drinkyourselfhealthy #eatrightdrinkright #feelgreat #summerready #nutritiontips

15.01.2022 You don’t always get what you wish for. . . .. but you do get what you train for! . 2021 is here! What are your training goals this year? Whether they are strength based, performance driven, improving your overall health or simply that you just want to look better naked, we can design programs for you that will help you reach your goals! . Remember if you always train the same, you will always stay the same! Where would you be if you started this time last year? ... Zig Ziglar said:, "If you aim at nothing, you will hit it every time." The reality is that if you don’t set goals then it’s almost certain you will be disappointed with your results. Aim for nothing and it’s almost certain you will achieve nothing. . Whether making New Year’s Resolutions is your thing or not, it’s still the perfect time to reflect and progress. Yes, that means visualising where you want to be, making a plan and taking those steps to make your goal a reality! . My invitation to you is to write down your wish, then bring the work ethic and let us help you write your plan to success! . There’s no time better than now! Let’s do it!! See you all on the gym floor or in our consult rooms! I’m literally bursting with excitement to write some kick ass new programs this year to take our clients to the next level! @kellyshreddedhp See more

15.01.2022 So this would have to be one of the best investments Ive made for the kitchen and my health. Dehydration is one of the biggest stressors on the body but lets face it, plain water is boring and buying sparkling water is costly and if you're buying from plastic bottles its neither good for you nor the environment. The Aarke will sit stylishly on your bench and make hitting your water goal for the day a lot easier. ... Add some fruit and some electrolytes to take things to the next level. So this then would be one of my top ten must haves for the kitchen to make life easier and healthier. Another would be a NutriBullet and the old school George Foreman Grill. Ill write an article today about the top ten must haves for your kitchen and post tomorrow. So what would you have in your top ten Please leave a comment below. #healthy #makelifeeasy #lifehacks #hydration #kickinggoals #teamshredded

15.01.2022 Make Training Fun! Charles Poliquin @strength_sensei_inc told me once that training needs to be two things and if you change it, you do so to improve either one of these. 1. Training should be effective. ... Kind of obvious but there is a difference between hard and effective. Something to think about as there’s a big difference between a scientific approach and a let’s just smash it approach. 2. Training should be fun. You need to enjoy training because if you do you will put more into it. The more you put into it the more you get out of it. Just like life really which is why life should be fun. With both life and training it should also be challenging because no challenges equates to boring and boring is never fun. I always want people to work hard in my sessions and classes but I also want them to walk out of there feeling like a million dollars and happier than when they walked in. Happy not that it’s over (although some may feel like that) but happy they challenged themselves and knocked it out of the park or happy they turned up and simply got through it as we don’t always feel like we are ready to take on the world but we realise it is consistency that will result in results. @imanthonymcdonald is someone I seriously love training for both the above reasons. He will always work hard but he is always fun to be around. There is always positivity and good banter on top of some seriously hard work. Tomorrow I will share a bit more about this amazing man with you but for now, while we might not necessarily be the hardest worker in the room (trust me, he out works me by a long shot) like Anthony, we can look to make everything in life more fun the way he does. Have an amazing night and if you can’t find the fun, be the fun Cheers Marty #maketrainingfun #trainingtips #legend #goodtimes #happyplace #training #weighttraining #lifegoals #results #teamshredded

14.01.2022 Eating healthy does not have to be boring and you don’t need to stay at home and be a recluse if you want to eat healthier. This is my absolute favourite meal from one of our locals @lotsixzeroinnaloo - just a few minutes walk from us @shreddedhp! It’s called the Buddha bowl- and I add chicken. I love it! I ate a bit of the chicken before I took a photo otherwise the presentation would have been picture perfect as always!... Oh and by the way they have a really extensive menu and do great coffee and an incredible gluten free carrot cake too! Pay them a visit and support small business! #supportlocal @kellyshreddedhp See more

13.01.2022 The all new Shredded Health & Performance in Innaloo is looking for great coaches to join our team. The ideal applicant will have a passion, not only for helping their clients be the best they can be but also for learning and being the best coach, they can be. A passion for the Industry, as well as a professional manner both in and out of the gym is also required. If you or someone you know has what it takes please follow the link and send your resume with a cover letter thr...ough to [email protected] https://www.seek.com.au/job/50173947

13.01.2022 For Coaches and Health Enthusiasts. You are welcome to attend our Seminar this Friday for a deep dive into nutrition for enhanced Health & Performance. Book your space via the link! See you there!

13.01.2022 This mornings 7am Shred Class was so much fun! Love waking up and heading in to work to meet a great bunch of members and clients starting the day right! Mother and daughter team Ronel and Christi were on fire with the inertia wave bands today! Well done everyone and enjoy the Perth sunshine today! If you are looking for motivation and a fun environment to help you get fitter, stronger and leaner then come and try one of our classes!... Free week trial in our Insta Bio!! See more

13.01.2022 What a turn out So proud of our amazing clients and how hard they worked in this mornings BEAST class at 8am Heres some snippets I took with my iPhone- sorry Im not the best videographer!!! . Thank you everyone! - you made my day!!! Workout done - the sun is out so enjoy the rest of this beautiful day! ... Live Love Lift @kellyshreddedhp See more

12.01.2022 How’s your Monday Motivation going? . Waiting for the perfect timing of your life before you join the gym or do THAT THING that you’ve always wanted to do? . Truth is, you will rarely have the most perfect conditions and perhaps your stars may never exactly align. ... . It is, however, the actions that you decide to take TODAY that will help you to get where you want to be. . Ask yourself this one thing: What would I be doing RIGHT NOW if I felt motivated? What would you be wearing, what would your thoughts be and what actions would you be taking? . Then all you need to do is to take that first step towards your goal. You may have heard the sayings: You can’t get a hit if you’re not swinging or You don’t catch a fish if you don’t put your hook in the water. . You have to start somewhere. Energy creates energy, so start by taking that first step. . As Newton’s law goes- An object at rest, stays at rest- and an object in motion stays in motion. All you have to do is get the ball rolling and see your motivation rise! . If you’re looking for a place to start when it comes to getting fitter and healthier, why not try one of our awesome classes at Shredded. You just have to take the first step and turn up- we’ll take care of you from there. #justdoit See more

12.01.2022 Why its better to focus on simply doing better than trying to be the best. Cheers Marty

12.01.2022 Calves are the new biceps! At least that is what I try and tell @tomshiyoya All too often you hear that people cant grow their calves when in reality the only real reason is a super high calf insertion such as you see with a lot of sprinters.... Arnold famously transformed his calves after cutting all his pants off at the knees so he could no longer hide them. This forced him to give them the attention they needed. A calf training article is coming but for now here are three of Arnold tips on training calves. 1. Dedication Calves demand work in order for them to grow and unless you are committed to doing 500 hours or 660 45 minute workouts you dont want them bad enough. 2. Range of Motion Most people do not work through the full range of motion for a number of reasons. You need to ensure you go all the way down to full. Stetch and all the way for a full contraction. If your ankle mobility sucks you need to work on that. 3. Vary the load Calves will respond to all reps ranges but they will also adapt very quickly. 6 to 50 reps can all work but what was a killer work out as a one off can often be completed quite easily the next session. Variety is the key. Enjoy and get growing @coachmartywilliams . . . #calves #calftraining #arnold #trainingtips #arnie #dontskiplegday #dontskipcalves #cowsnotcalves #moo #dedication

12.01.2022 If, a friend asks you for a small favour, would you do it? Some of you may reply immediately with an emphatic YES! Others may say, well it depends on what the favour is?! . The same goes with helping a client reach their goals. Sometimes, I can ask a client to make a few changes- and they go all in and ask me what else they can do to get faster results. These clients I call my robot clients- anything I say, they do. As a younger coach, I wanted all my clients to be robots...- to get everything right first up so we could see results as quickly as possible. I used to get frustrated when people would not comply with what I asked of them. . Over the years of coaching though, I have learned the saying: Different strokes for different folks to be true. Now, some of my best clients are my least compliant ones. Why? Because they have taught me patience, empathy & understanding. Not everyone loves the gym and not everyone has the time to spend hours training or prepping food. This has taught me to look outside the box and find ways to help even my busiest clients get amazing results. For some, the absolute best way to reach realistic but awesome goals is to only implement ONE or 2 changes at a time- work on nailing those changes until they become a ritual and then- and only then, introduce another new change. This can be extremely rewarding; it empowers the client because they are one step closer to their goal whilst not overwhelming them with too many things to do all at once. This consistency means the client adopts healthier habits over time, not unsustainable changes that do not fit their lifestyle. This is the way I coach my clients more now- I get great pleasure in finding ways to help them fit healthy nutrition and movement into their daily routine rather than having a rigid routine that does not suit their busy lifestyle. . Here I am training with my client Suzie- a very talented & extremely busy businesswoman. She often works 16-hour days or travels for business to grow her brand @turquoiselane We focus on getting things done, one step at a time, without forgetting that a pizza and wine is good for the soul! Train to enjoy life!!! Train for life!!! See more

11.01.2022 Ladies End of Year Prize Draw . Congratulations to our winners Jetaime Clohessy & Soniya Nanda who entered our competition. .... You’ve won 4 weeks training with us @shreddedhp along with a FREE PT Session + a goal specific program to follow while training + a Shredded Starter Pack. . We’re also giving you 2 free @evolt Scan check ins to track your progress + A 1 hour massage from @myo_kneads_perth located at the @healthhub_atshreddedhp + $200 worth of supplements + $100 voucher from @turquoiselane . Don’t forget to keep your goals in mind & continue training over this busy period. To support you with this @shreddedhp is open all days except Christmas Day and New Years! Thanks to our awesome client @juliahornel who helped us draw the prize winners! See more

10.01.2022 3 Principles I learned from my mentor on proper lifting technique- these words are DIRECTLY from Charles himself and are take aways I will always remember. When I read his words I remember his voice- hope the words help our readers with their lifts and efforts in the gym. . Principle # 1 You should look for ways that will make an exercise harder, not easier. For example pausing the bar on the floor between reps on the deadlifts creates more overload on the neuro-muscular... system than bouncing the plates off the floor. Successful bodybuilders feel the muscle, not the weight! There is a very large difference between training for strength and size, and training to lift high loads explosively. These are two different goals, thus two different training methods are used. . Principle # 2 Never sacrifice style for increased poundage. I know people who increase their bench presses by 60 lbs in one month! They do it by adjusting their form as follow: Lifting hips off the bench = + 25 lbs, Bouncing in the bottom position = + 10 lbs Increasing width of grip = +10 lbs Not coming up to lock-out= + 15 lbs. This is one of the reasons I recommend to change the exercise every 6 workouts or so. When you are just about to hit a plateau, it is time to move on to another exercise. I remember being in New Zealand in the early nineties, and EVERYBODY used 225 lbs on the bar for bench presses, like if you did not use that much weight you were not a man. Now you should have seen the different interpretations of what a bench press looked like... . Principle # 3 Lower weights slower than you lift them. In strength training, you control the weight, the weight does not control you. Even though you are stronger in eccentric contractions than in concentric contractions, you recruit only half the fibers when lowering a load, hence the actual tension on the muscle recruited is double. So, take your time and benefit more from your set by maximizing the overload on the eccentric portion of every rep. Biomechanical studies on top powerlifters revealed that the best performers actually lowered the slowest. This, of course, does not apply to Olympic lifters. See more

10.01.2022 Whats your morning routine? Super proud of this crew today who just finished 6am Beast Class! The class name may sound a little scary but that didnt stop them from giving it a go and they were awesome! What a way to start the day!!! Ready for another one tomorrow! ... Want to give our classes a try?Hit the link in our Insta Bio for a week FREE trial. Were here to support you every step of the way! See more

10.01.2022 Training my beautiful client this morning on her birthday we took the time to reflect on the amazing results she has achieved in the past few months. Im really proud of her. Despite being an extremely busy business owner, we have reached some pretty cool milestones. Body fat down. A realistic training plan structured and a nutrition plan that still allows freedom to have fun with friends. (Swipe to see the dress she wore for birthday lunch today!!!!! ) Disclaimer: Sorry Su...z but you are HOT FIRE and I needed to show you off!!!- Kell . If you are looking at making some life changes that include improving your health and fitness, there is no better time than now. . I hear the excuse all the time- I dont have the time.. But heres some tough love. YOU DO HAVE THE TIME!!! Whos Really Stopping You? Dont play the blame game. Your family, boss or other people dont prevent you from achieving results. Only you are in charge of your decisions. Your days are as long as those of the people who achieve incredible things. If something is important to you, you will find the time. Jot down the activities you do for a week and note the amount of time you spend on each. Consider whether your time is well spent. A 45 min workout is roughly 3% of your day. But the benefits are more than that. Every single person I train knows that training sets the mood for the rest of the day. When you get healthier and fitter, your mindset changes. You have more energy. You feel you can accomplish more. . I promise you; you can do this. If youre watching on in the background but not taking that step to start. . .. just do it. At Shredded, we got you! #teamshredded @kellyshreddedhp See more

09.01.2022 Big thank you to everyone who rocked up to 8am Class this morning. Had so much fun coaching you all! Some snippets here that really dont show just how good you all are- you are all seriously awesome!! Have a great Sunday! @kellyshreddedhp

09.01.2022 Are you taking a fish oil? ATP Labs Omega-3 Triglyceride is formulated with both EPA and DHA for optimal results. Omega-3 is extremely beneficial for maintenance of good overall health, supporting cognitive health, brain function, heart health, joint health & inflammation and fat loss. Available in green apple & raspberry lemonade Stocked online at www.shredded.com.au or in store @shreddedhp

09.01.2022 Tonights 5:45pm Flow Class will be upstairs on the green track area to ensure you have more space to move. We have blocks and straps ready for those who need a little more help with their mobility. Come along for a great mid week stretch and movement session with @jessiepineault

09.01.2022 Have you tried these seaweed packs before? Super tasty as a snack on its own or added to a salad, seaweed is a fantastic source of iodine. Iodine is extremely beneficial for a healthy Thyroid and metabolism, Brian development and IQ as well as regulating growth factors such as growth hormone. ... So as you can see it is an essential nutrient especially for children (pop one in their lunch box as they are pretty tasty) and during pregnancy for healthy fetal development. #iodine #health #nutrients #healthysnacks #salads #healthyeating #teamshredded

08.01.2022 FIFO? . So happy with these results from Leroy who works some pretty hectic FIFO shifts. Leroy is one of our FIFO members. He doesn’t do 1on1 sessions with me but books in with me whenever in Perth for a new program and nutritional tweaks and then follows his program when away. .... When in Perth he trains as a member at Shredded and utilises our Coaches who do the red shirt shifts to help follow his program. Leroy had 3 knee reconstructions prior to seeing us and some niggling shoulder injuries but we’ve worked our way through those and he’s now able to train pain free and has progressed to some advanced programs that I love to write! His original goals were to reduce fat, gain muscle and improve all round fitness and energy- so I think we’ve ticked all those boxes over the last 6 months! . Here’s what Leroy has to say about his results: Thanks Kelly, I’m really happy with my results. I couldn’t have got these results without your professional help and guidance e (the red shirts, they’re a great help too)- so a big thank you to you and the crew at Shredded! . It’s been a pleasure to have guided Leroy through these results! Thanks for your trust and for putting in the work by following the plan! Let’s keep those results rolling!!! @kellyshreddedhp #fifo #perthlife See more

08.01.2022 Super impressed by everyones effort today in the Sunday 8am Beast Class! Thanks team . You rocked that! Remember to book your classes for next week! Just 4 weeks until Spring! We got this!

08.01.2022 So, after more than almost a hundred votes it was Kelly who got the peoples vote for who made the brownies posted last night. However, despite Kelly being the Brownie connoisseur, and more than likely the better cook it was Marty who actually made them. And believe it or not, the were pretty amazing. Some, would even say moist, firm yet chewy. Actually, it was Marty who said that as he ate the lot. It did involve Noshu Sugar Free Brownie Mix with a little added chocolate an...d some berries but why do things the hard way when the easy way is just as good. This recipe was full proof as well as gluten free if thats your thing. For those who are interested here is all it takes: Preset oven to 160 degrees C Mix 1 egg and 30ml water Add Noshu mix and whisk Whisk in melted butter and rest of mix Optional to add block broken chocolate and chopped berries Pour into 20cm buttered bowl / tin and put in oven for 30 minutes Now for the tricky part: Let it cool before eating. Enjoy. #chocolatebrownies #IIFYM #yummytreat #glutenfree #teamshredded

07.01.2022 Best start to the day. Cannot say enough about this machine. Sharred gets out of bed at 4am six days a week to train with me at 5am. Yes, he has a fair trek to get to Shredded but that doesn’t stop him. He then travels back again to run three car dealerships around where he lives. ... He is always a pleasure to train as is his partner in crime Seaton for three of those days and they both put in 100%. This is why Sharred is so successful at such a young age. He always focuses on what he can do, not what he can’t. An absolute legend with an amazing positive outlook on life. He just can’t seem to grow a very good moustache but hey, nobody’s perfect. Sharred, you are an inspiration and I have nothing but respect for you. Awesome work Brother!! Cheers Marty

07.01.2022 Feel good from the inside out PROBIO 7 is a unique supplement containing 50 billions of probiotic bacteria for optimal gut health.PROBIO 7 will support: -Boosting your immune system -Maintaining good digestive health -Improving and regulating your digestive function -Preventing intestinal infection... -Balancing your intestinal microflora -And so much more We stock over 7 different types of great probiotics @shreddedhp Available online at www.shredded.com.au or instore - just pop in! #healthygut #probiotics @atp_labs

06.01.2022 You can have all the fancy equipment in the world but without amazing people you have nothing. It’s the people that make Shredded so special and this man is right up there with the best. From the best members and clients to the best staff we are very fortunate and grateful for everyone who makes up TeamShredded. An incredible energy, sense of humour and work ethic. Anthony is seriously amazing. What more could you ask for? ... You’re a true champion Anthony Cheers Marty #beautifulman #champion #peopleareawesome #trainhard #hwpo #strongman #greatvibes #happyplace #healthyhabits #healthyeating #nomorecoke #teamshredded #shreddedhp

06.01.2022 Food prep Sunday tip. My way of making sure theres always enough protein in the fridge for me and also my hungry teenager. Hope it helps. Sorry about the wine- yes I do cook with wine- sometimes it even goes in my food #proteinfirst

05.01.2022 I’ve seen countless articles written on goal setting but at the end of the day it really only comes down to three things. 1 What is it you want to achieve? Yes, you can write up a S.M.A.R.T. goal etc but in reality, it’s simply what do you want to achieve and by when? Set yourself that timeline to work towards what it is you want.... 2 How badly do you want it and why? This is I believe the most important part as this will become your driving force. Really home in on why you want to achieve your goals. How important is it to you? Why is it so important? What will it mean to achieve it? It is this emotional connection that will make you change your habits and really go after what it is you want. 3 What are you going to do about it? Set yourself an action plan. You are a product of your habits, of what you do on a daily basis. Ensure you have the right daily habits to get you where you want to be. If you are unsure or if what you are currently doing has not gotten you where you what to be ask for help. There are no excuses. The information you need to achieve you results is out there. You just need to invest in it. Toby did just that. He had gotten a phone call saying he was needed for a swimwear photoshoot in 11 weeks. He had 11 weeks to get himself to where he was last time he did a photoshoot for the company that rang him. He had his what, his why was to not let the company or himself down so he made the decision to come and see me to help him achieve it. He had to travel a reasonable distance each day to make training, but the result was worth the investment. I have so much respect for Toby and even though he often tells me he completely disagrees with me on some of my views on different matters which I actually appreciate, when it came to training and nutrition he trusted me with his results and we got there. Now is a great time to revisit your goals. What is it you want? What is your action plan to make it happen? And I believe, most importantly, how badly do you really want it to happen? Cheers @coachmartywilliams

05.01.2022 Men’s End of Year Prize Draw . Congratulations to our winners Elijah Martin & James Jensen who entered the competition! .... You’ve won 4 weeks training with us @shreddedhp along with a FREE PT Session + a goal specific program to follow while training & a Shredded Starter Pack. . We’re also giving you 2 free @evolt Scan check ins to track your progress + 1 hour massage from @myo_kneads_perth located at the @healthhub_atshreddedhp + $200 worth of Supplements + $100 voucher at @anacondastores Don’t forget to keep your goals in mind & continue training over this busy period. To support you with this @shreddedhp is open all days except Christmas and New Years Day! Thanks to our awesome client @juliahornel for helping us draw the prize winners!! #prizegiveaway

05.01.2022 Squats! Who doesnt love Squats? I do so here are a few tips that will hopefully help you to enjoying squatting as much as I do. Grip ... A good Squat requires a LOT of upper body tension and this all starts with your grip. I like to place close attention to the exact positioning of my grip as this will in turn ensure the bar sits evenly on my back Bar Position Whether you Squat low bar or high bar you need to figure out the exact position that is right for you and your levers and ensure once you are happy that bar does not move. I prefer to Squat higher bar with the. bar sitting on top of my shoulder blades, not on my neck. Remember, strength is a gift handed to you from your nervous system. If that bar doesnt sit right, your nervous system will simply shut you down. Lats Similar to a Deadlift the key is to lock in your lats to help with that tension and ensure you dont have the bar cave in on you. I personally like to screw my elbow down in line with my torso while pull out on the bar while I grip it tight. Feet Once you have unracked the bar you need to ensure your feet are one, in the right spot and two gripped and screwed to the ground. This motion fires the gluts and strong lateralis muscles of the quads and will provide a firm base for you to drive up from. Control Tempo can vary depending on what you are wanting to achieve but a simple rule to consider is you can only go as fast a s you can control it. Often the heavier the bar the slower the eccentric or speed at with you lower the weight. CAT Apply CAT or compensatory Acceleration Training. That is Sub Max weight with Maximal Force. Its the best way improve your Squat as well as put on size. Quads are a mix of Fast and Slow twitch but to get the fast twitch working you need to lift explosively. Cheers @coachmartywilliams #squat #liftingtips #getstrong #getbig #summerready #strengthtraining #perthgym #CAT #legday #dontskiplegday #shreddedhp

04.01.2022 Gym Operations Position Avaiable. Full time- see link for more details. https://www.seek.com.au/job/50864725

04.01.2022 To accomplish our goals we must distill our dreams into daily actions-Michael H @shreddedhp- we help keep you moving forward towards your goal. Let’s do it! ... feat: @chef_shane_pt #keepmovingforward See more

02.01.2022 Massage @shreddedhp Welcome Laura, our in-house remedial massage therapist. Available for non members and members, if you are in need of a great massage therapist- book with Laura! To book, head to our Shredded website- follow the HealthHub link and there will be a link to book massage. Or go to the link on Laura’s page @myo_kneads_perth ... Take care of your body and feel great. Book your massage today! #massage See more

01.01.2022 Meet the team! Say hi to Shelby - sporting our new reception uniform. When Shelby is not at Shredded she is studying to be a chiropractor or enjoying time with her dog at the beach. Shelby says the best part of working at Shredded is getting to know all of the members and watching them kick their goals. Shelby’s favourite class is the Beast Class! She’s working Tuesday & Wednesday morning next week- make sure you say hi!... #teamshredded See more

01.01.2022 Healthy. Happy. Fun. That’s what our 45-minute Group Classes are about! . Our affordable classes are a great way to get in shape and re-energize your body while receiving expert advice from Perth’s top Coaches in a comfortable, group environment. Click here for a free week trial! https://shredded.formstack.com/f/7_day_free_trial__shredded .... We understand that your goals are unique, and that your journey will be too. Some days you feel like you need to work up a sweat, and some days you just need to stretch. Some days it’s about the company and needing that motivation to get you off the couch! We get it. That’s why we’re here to help motivate you every step of the way. . Our classes are not about being the fittest or lifting the heaviest weights. They’re about helping you feel confident enough to live the life that you want to enjoy! . We’ve carefully designed our classes to give you great choices to move and sculpt your entire body, any which way you prefer on the day. Some classes are more about strength, some are more about fitness and some will focus on getting you more flexible while balancing your energy from a busy workday! When you work out with us, we know that it will feel like the experience has been made just for you. . In and out in 45min, feeling great, feeling amazing, ready to take yourself to a higher level. . Try us out . . . just click the link in our Insta bio or click below for a free week trial! https://shredded.formstack.com/f/7_day_free_trial__shredded #groupclasses #freeweektrial See more

01.01.2022 Do you stretch? Quite simply, a tight muscle is a dysfunctional muscle. The importance of good flexibility cant be understated but more often than not we dont stretch as often as we should. So how do I as a coach get around this? ... 1. Write stretching into my programs When people first start training at Shredded, I will write exactly what stretch I want them to do during any rest breaks. So essentially, there are no rest breaks. You go from a weights exercise to a stretch, back to a weights exercise etc. You just need to make sure what you stretch compliments the muscle you are training. Tip Dont stretch the muscle you are training. 2. Stretchers I love these exercises (particularly for chest and back as in the attached video) where you will take the muscle to the end range of motion and stretch it out with the help of the weight. You do need take care with these exercises ensuring you get the weight just right and technique is perfect. Please ensure you get guidance before including these exercises. 3. Stretch Class I far prefer a stretch class to Yoga to compliment training in the gym. Tonight, we have the amazing Jessie teaching Flow at 5.45pm. She keeps the class suited to the participants and finds out where they need to be stretching rather than simply going through a series of poses. I definitely recommend this to everyone (particularly guys as we are generally way too tight) 4. Specific Stretches I will the two or three areas where you are most tight and give you the appropriate stretches to do twice a day. It should only take 5 minutes max. A manageable stretch routine is far more likely to be adhered to. What you do a little a lot is more effective than what you do a lot a little. I hope this helps as improving your flexibility will give you more energy, improve performance and make you feel amazing. Have an incredible day and hopefully I will see you tonight for Flow at 5.45pm (casuals welcome) Cheers Marty #stretch #feelgood #performance #behappy #stretchitout #flow #teamshredded