Shedlock Training Systems

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 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 🔁🗓️

Do you agree? 🤨🤣

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 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?

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 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.