Shirley Roden Personal Training

Shirley Roden Personal Training Personal Trainer and Nutrition Advisor, One on One or Online coaching. Specialising in female body Originally from the UK I migrated to Perth Australia in 2013.

Whilst in the UK I spent 14 years serving in the Armed Forces leading to where i am now Personal Training at a unique level...my true passion! I specialise in female body composition and fat loss. My most dramatic results come from my Fat Loss Transformation Challenge…pop over to my webpage to see some 'before & after' pics. I also teach numerous other classes such as Kettle Bells, Boxercise, Stud

io Cycling, Strength and Conditioning and Suspension Training to name a few. I mainly work with females, I do have some male clients so guys don't be put off. A past 2013 WBFF Diva Fitness competitor, I placed Top 10 in Europe in that competition. I have made a massive body transformation myself and so have walked the walk! This year I will be competingin the IFBB and Arnold Classic in Melbourne. One on One Personal Training available, free consultations then programs designed specific to you. Dual/Group Personal Training options available, most suited to friends and relatives who train and support each other. Online coaching, covering training programs and nutrition plans available. Free consultations are given, then a quote will be given specific to your needs. Contact me for details on group classes available.

A few snaps from the weekend, what a brilliant experience. Already planning the next one 😜Day before turning 43....not ...
08/09/2025

A few snaps from the weekend, what a brilliant experience. Already planning the next one 😜
Day before turning 43....not bad.
2nd place on Sunday and 4th overall from weekend in my age category 💪💪

Turning 43 in just 10 says so I'm just reflecting on this year's stats 😜Squats 105kg for 3 repsRack pulls 100kg for 6 re...
28/08/2025

Turning 43 in just 10 says so I'm just reflecting on this year's stats 😜
Squats 105kg for 3 reps
Rack pulls 100kg for 6 reps
5km run 21.17 mins
100 wallballs at 4kg 2.30 mins
1km ski erg 3 mins
1km row 3.22 min

Can I bear any of these next year? 😜

I love strength work and speed so naturally I soon loved Hyrox, excited to compete in less than 2 weeks (even with a partially torn hamstring, not ideal but it will still be a great experience)
💕💪💕

Another no-run hyrox workout. Hyrox comp is 2 weeks and I haven't run in 10 weeks due to a 2.5mm hamstring tear. I was u...
24/08/2025

Another no-run hyrox workout. Hyrox comp is 2 weeks and I haven't run in 10 weeks due to a 2.5mm hamstring tear.
I was unsure if i'd compete but I am still going to 🙈🙈
I've tested my run with my physio this week to see what I could do without further damage. If I stay at a jig pace on the runs and don't stride out I will be fine
Who knows maybe this is a new tactic that could work..... everyone else will go balls out in the run and be blowing for the stations whereas I will cruise into each station fresh and hopefully claw back any lost time from the run 🤞🤞
I just have to tell myself not to try and run fast or my hamstring WILL fully tear 😫 it's hard when you are so competitive 😜
If you know my competing history I've always had a hurdle (allergic reaction to tan, body shutting down and going into major inflammation,hypothermia,to mention just a few) but it makes the win so much sweeter the tougher the journey 💓👊

Tomorrow I find out how torn my hamstring is, I'm praying it's not too bad so I can compete in Hyrox Perth in just 6 wee...
22/07/2025

Tomorrow I find out how torn my hamstring is, I'm praying it's not too bad so I can compete in Hyrox Perth in just 6 weeks time🙏🙏🙏🙏

After finding out yesterday that I have a partial tear in my hamstring I had to substitute runs for bike.It sucks being ...
17/07/2025

After finding out yesterday that I have a partial tear in my hamstring I had to substitute runs for bike.
It sucks being injured and it's so hard to stay motivated to train, but if I don't run between now and hyrox comp in 7 weeks I might hopefully be healed enough to compete 🤞🤞😉

When I train first thing in the morning I always have a protein shake first, then breakfast after my workout. Love this...
16/07/2025

When I train first thing in the morning I always have a protein shake first, then breakfast after my workout. Love this protein so tasty 😋

I don't get periods but this week would definitely be it 🙈Feeling unmotivated, irritable, low mood, bloated, fluidy and ...
11/07/2025

I don't get periods but this week would definitely be it 🙈
Feeling unmotivated, irritable, low mood, bloated, fluidy and low energy.
So today I took out the intensity and volume slightly. Still got a good workout done and felt better for it
500m run @ 13kph
300m row
400m ski erg
20 cal bike
12 burpees to plate
12 bent over row
15 rear fly
10 push ups
For 4 rounds
This week is just about survival and I know next week I will feel great again 💪

4 weeks today since surgery and this session this morning felt great 💪💪
07/07/2025

4 weeks today since surgery and this session this morning felt great 💪💪

It will be 3 weeks tomorrow since surgery, so today I tried a run. I eased into it to see how it felt.30 second bursts a...
29/06/2025

It will be 3 weeks tomorrow since surgery, so today I tried a run. I eased into it to see how it felt.
30 second bursts at 16kph 10 times then into 200m, 300m, 400m and 500m at moderate pace.
Then some shoulder accessory work after 💪
Feels so good to run again, and everything felt ok 💕💕 the body is amazing at recovery if you treat it right 😍
Then off to Bunnings for crafts 🏎️

2 & 1/2 weeks post surgery and feels good to do a circuit again 💪Lower body training is back to full intensity, everyday...
27/06/2025

2 & 1/2 weeks post surgery and feels good to do a circuit again 💪
Lower body training is back to full intensity, everyday I am introducing an upper body movement and seeing how it feels, slowly easing back into it whilst still recovering.
My aim is to maintain fitness and condition whilst in recovery so that hopefully mid July onwards I can up the intensity too Hyrox comp in September 💪
If you are trying to workout with kids definitely spend some time setting them up in an activity before you start, and on rest periods engage with what they are doing. Some days I get non stop interruptions but usually Evie is happy enough with her activity and I get my workout done 💞

Another leg session today but focused on machines, leg press, leg extension etc to stop any upper body involvement, it f...
18/06/2025

Another leg session today but focused on machines, leg press, leg extension etc to stop any upper body involvement, it felt good 💯

Extra nutrients to help my healing! Between meals I'm trying to get in as many minerals and nutrients as possible. This ...
18/06/2025

Extra nutrients to help my healing! Between meals I'm trying to get in as many minerals and nutrients as possible. This is a dip I made from roasted broccoli, capsicum, zucchini, red onion, olive oil, garlic and chilli 😋

Address

Caversham, WA

Telephone

+61456431148

Website

Alerts

Be the first to know and let us send you an email when Shirley Roden Personal Training posts news and promotions. Your email address will not be used for any other purpose, and you can unsubscribe at any time.

Contact The Business

Send a message to Shirley Roden Personal Training:

Shortcuts

Share

Category