Shedlock Training Systems

Shedlock Training Systems Gone are the days of high impact cardio, restrictive eating habits and one-size fits all approaches.

These days social media will have you believe that everything you put in your mouth is bad for one reason or another. He...
24/09/2024

These days social media will have you believe that everything you put in your mouth is bad for one reason or another.

Here’s a breakdown of six foods that we think you should continue to eat whether you’re trying to be healthier or lose weight.

If you want to get stronger, lose weight or simply feel better and healthier …then you need to make training and nutriti...
21/09/2024

If you want to get stronger, lose weight or simply feel better and healthier …then you need to make training and nutrition a priority.

Everyone is busy, we all have work and family commitments, and changing your lifestyle amongst that can be difficult. But it is possible.

There are solutions to the problems you’re facing. You just might not be able to identify them on your own right now.

If you’re struggling but you want to make a change, book a call with our team and we will see how we can help you 💪🏼

Training around your menstrual cycle 🔁🗓️
20/09/2024

Training around your menstrual cycle 🔁🗓️

Do you agree? 🤨🤣
20/09/2024

Do you agree? 🤨🤣

Do you want to get in shape? 🤨💪🏼
19/09/2024

Do you want to get in shape? 🤨💪🏼

📝🥗 Meal planning is a great tool to make it easier to stay on track with your fat loss goals! Choose a day of the week p...
18/09/2024

📝🥗 Meal planning is a great tool to make it easier to stay on track with your fat loss goals!

Choose a day of the week preferably before the new week starts, sit down and create your meal plan by following these steps!

🎯 Capitalise on the time you have NOW !!Will it be 12 weeks of progress or 12 weeks of regret?
10/09/2024

🎯 Capitalise on the time you have NOW !!

Will it be 12 weeks of progress or 12 weeks of regret?

One of the simplest ways to reduce your intake without affecting your life as much is focusing on taking out the unneces...
09/09/2024

One of the simplest ways to reduce your intake without affecting your life as much is focusing on taking out the unnecessary things in your diet vs changing everything you eat. 

More often than not, people don’t lose weight because they are actually taking in more calories than they realise. This is especially hard because people aren’t doing it on purpose or even know that they are doing it. It can be a hard truth to hear and most people jump to blaming it on ‘hormones or a broken metabolism’ but a lot of times when we look into it they were making a mistake or two. It can be simple things like misreading a label or disregarding snacks. But it all adds up.

👉🏼 SWIPE to find out the things you NEED TO BE AWARE OF when trying TO LOSE WEIGHT.

Don’t let poor eating habits hold you back from reaching your strength goals! 🍎🥦Ideal situation pre training (both stren...
05/09/2024

Don’t let poor eating habits hold you back from reaching your strength goals! 🍎🥦

Ideal situation pre training (both strength and cardio):
- 30-60g carbohydrates
- 500ml of water with electrolytes (hydrate before you caffeinate)
- Eat 30-60 mins before you train

Initially, you will need to give your body enough time to digest the pre-training nutrition — at least an hour. As you train your gut that window can be shortened to 30 mins.
Very important: Eat foods low in fat & low in fibre to reduce the likelihood of an upset stomach.

Starting options:
- 200ml juice
- 30g dried mango
- 1/2 banana
- 1 rice cake + 1tsp honey
- Small lcm bar
- 2 lolly snakes
- 1 date
- Sports drink (the full sugar one like regular gatorade)

You can progress to:
- 1 whole banana
- Oats and maple syrup
- Jam sandwich / crumpets
- Low fibre cereal
- Fruit smoothie
- Crumpets OR english muffin OR rice cakes WITH banana and honey (+ peanut butter if you like it)
- Fruit and yoghurt bowl
- 2-3 rice cakes + 1tsp honey (can add fruit)

Electrolytes — an easy option is to use 2-3 Voost Hydrate Effervescent Tablets

Keep it simple and experiment with different options and timing.

Then the post workout meal we want to replenish glycogen with some complex carbs, to maintain muscle aim for 30-40g protein, and ensure you also get in some healthy fats.

Relative strength targets for all clients 🎯Your training should always have a purpose and setting specific strength targ...
04/09/2024

Relative strength targets for all clients 🎯

Your training should always have a purpose and setting specific strength targets are a fantastic way to do this. Too often people get fixated on losing weight and changing their physical appearance. Training and progressing in the gym is key to improving your body composition. Building muscle is what helps us reach that desired look, so our goals should be based around seeing a change in performance too.

It helps us get out of the mindset of “uhhh I have to train” to “I’m going to the gym today to get better at X to achieve y.” Performance goals are 10x more motivating.

We have compiled two relative strength charts to give you an idea of what you should be aiming for. See where you stack up, where you can improve, and create your personal goals based on these standards.

For you the goal right now may be to achieve one unassisted chin up not ten. Everyone is at a different stage in their training (beginner, intermediate, advanced) and everyone has different overarching goals (health and longevity, build muscle, get stronger). And the goal posts will change the further into your training journey you get or as your proiorities shift.

👉🏼 So let’s start setting up some long term performance goals. Pick 1-2 movements you’d like to progress and choose a target that is achievable for you to hit in the next 3-6 months. Then it’s time to put in the work.

Here’s some of the reasons we like to include unilateral exercises in our clients programs 🤩
24/08/2024

Here’s some of the reasons we like to include unilateral exercises in our clients programs 🤩

Address

2/32 DeHavilland Road
Mordialloc, VIC
3195

Opening Hours

Monday 5am - 11am
4pm - 9pm
Tuesday 5am - 11am
4pm - 9pm
Wednesday 5am - 11am
4pm - 9pm
Thursday 5am - 11am
4pm - 9pm
Friday 5am - 11am
4pm - 8pm
Saturday 7am - 11am

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