Shredded Health & Performance

POV: you’re waiting for your smoothie and reception decides this is the perfect time for a full performance directly in front of you.

We take member experience very seriously at Shredded.

Smoothie preparation?

Also, serious.

Unexpected choreography while you wait?

Apparently, part of the premium service.

Smoothie coming right up. Show included. 😂

What would your reaction be?

Coach Chris has spent years around sport and performance.

From lacrosse and tennis to becoming a personal trainer in his early 20s, his coaching journey has continued to evolve.

Today, he is Shredded’s Head HYROX Coach and the founder of The Bayens Method.

A long history in sport, personal training since his early 20s, and now the founder of The Bayens Method, Chris has built a performance system focused on structured progression, HYROX-specific strength, pacing and race ex*****on.

That probably explains his answer when asked about his favourite exercise to program.

Anything that is effective.

Because for Chris, good coaching is not about making training look complicated.

It is about choosing the right work, executing it properly and leaving the session knowing you have done something that moves you forward.

Pre-workout song?
Black Coffee.

What song gets you ready to train?

What inspires Coach Gav most is simple:

Helping people improve.

That might mean cleaning up technique, helping someone move more confidently, or finding a better way forward when they have been frustrated by how their body feels.

For Gav, the reward is seeing someone come in one way and leave in a better place.

Physically.

Mentally.

Or both.

That is the standard he brings to coaching.

Not just getting through the session, but helping the person in front of him make real progress.

Book a Discovery Tour and experience the coaching at Shredded.

If you want a triceps finisher that does more than repeat the same movement three times, try this:

6 Dips
8 Telle DB Triceps Extensions
12 Overhead Rope Triceps Extensions

Complete the full sequence before resting.

The idea is to start with the heaviest compound movement while the triceps are fresh, then keep working through different loads and positions as fatigue builds.

That lets you extend the set while still keeping the reps purposeful.

Keep the technique clean, choose sensible loads and let the sequence do the work.

Save this for your next arm session.

A slow HYROX station split can be useful.

But only if you interpret it properly.

Say your Farmers Carry was one of your worst stations.

The obvious reaction is to do more Farmers Carry work.

That may be right.

Or it may be completely wrong.

Test the station fresh first.

If it is poor there too, the station itself probably needs work.

If it is strong fresh but falls apart only during the race, look upstream.

Did you over pace the run?
Did you arrive too fatigued?
Was fueling an issue?
Could you recover effectively between stations?

Then test the same station again under controlled, race-specific fatigue.

That comparison gives you far more useful information than the race split alone.

Your result tells you where the time was lost.

Good analysis tells you what to train next.

Save this before you decide your slowest station is automatically your weakest.

HYROX Perth 2026 gave us exactly what we expected:

Big effort. Tough stations. Plenty of noise. And a lot of Shredded members pushing hard from start to finish.

Across all eight stations, our athletes showed the work they had put in before race day.

But the part we love most is what happens around the race itself.

The support from the sidelines.

The familiar faces.

The encouragement between athletes.

The feeling that even when one person is racing, the whole community is right there with them.

That is the Shredded HYROX experience.

Proud of every member who raced and represented the team.

When people want to improve their blood sugar, carbohydrates often become the first target.

But your metabolic health is not determined by one food group alone.

Skeletal muscle is one of the body’s major sites for glucose uptake, and contracting muscle can increase glucose uptake through mechanisms that are not entirely dependent on insulin. Regular resistance exercise can also improve glycaemic control and insulin sensitivity.

That makes strength training an important part of the conversation.

A practical strategy can include:

✔️ Strength training consistently
✔️ Moving more throughout the day
✔️ Walking after meals when practical
✔️ Eating adequate protein
✔️ Choosing carbohydrate sources that also provide fibre and nutrients
✔️ Building your nutrition around your individual needs

The goal is not simply to become better at avoiding food.

It is to support a body that can use the fuel it receives effectively.

Save this and look at your whole strategy, not just your carbohydrate intake.

Kirsty has been a member of Shredded since January 2024, and her journey has become about far more than training.

After being diagnosed with breast cancer, she continued to stay connected to her routine and the people around her throughout treatment, adapting along the way and doing what was appropriate for her at each stage.

What stands out most is not simply that she kept training.

It is the resilience behind it.

The willingness to keep some structure in her life during an incredibly difficult period.

The trust to lean on the support around her.

And the gradual return to feeling stronger and healthier again.

We are so proud to have Kirsty as part of the Shredded community and grateful that she allowed us to be part of such a personal chapter of her life.

Please leave her some support in the comments. ❤️

A fast interval session can make you feel fit.

But that does not automatically mean the fitness will transfer to HYROX.

The race is not decided by your quickest 400, 600 or 800 split.

It is decided by how well you can repeatedly return to a sustainable pace after every station while fatigue continues to build.

That requires more than speed.

You need aerobic capacity, threshold, efficient running mechanics and the ability to regain rhythm after compromised work.

Fast intervals can still support the program, but they should sit alongside race-specific running rather than replace it.

The goal is not to be the quickest athlete in one training rep.

It is to still be moving well when everyone else starts fading.

Save this and review whether your running sessions actually match the demands of HYROX.