ONLINE COACHING THAT GENERATES RESULTS

Transform your body and health through expert training and personalised nutrition engineered to unlock your full potential and equip you with the tools for lasting change.

NO GOAL IS UNACHIEVABLE

Receive personalised, one-to-one coaching backed by extensive professional development, evidence-based training protocols, thousands of coaching hours, and a proven track record of client success.

Book a call

WHAT YOU’LL GET TO TRANSFORM YOUR BODY

ACCESS TO MY APP

Train anywhere with my seamless mobile app - track workouts, log progress, and stay motivated wherever you go.

PROGRESSIVE WORKOUTS

Science-backed training that adapts to your level, with instructional videos and form feedback analysis to make sure you never have to guess again.

CUSTOM NUTRITION PLANNING

Bespoke meal plans tailored to your lifestyle, complete with shopping lists and supplement guidance.

PROGRESS TRACKING

Watch your transformation take shape with smart analytics and easy before/after photo comparisons.

ACCOUNTABILITY AND SUPPORT

Have 24/7 access to me and receive weekly video feedback calls to keep your progress moving forward.

CUSTOM MOBILE APP

Log your workouts

Check-in & messaging

Access your personal diet

HOW IT WORKS

The process is simple – it just starts with you.

Schedule a call

Discuss your goals with me

I will create the best plan for you

Book a call

Sam, Sydney

“I am pleased to provide a testimonial for Ed who was my trainer for 6 months. He is by far the best trainer I have had over the years with great knowledge and technique. A great guy overall and a pleasure to train with . During my time with Ed I dropped 5 kg and gained lean muscle. Ed corrected my technique even after many years of training and never cancelled or turned up late . He would be my first pick as a trainer on my return to Sydney . 5 stars.”

All the protein in the world won’t fix your shoddy workout plan 👀

If you’re hitting your protein targets but not seeing muscle growth, it’s a sign: protein alone won’t cut it - you need a strategic approach to training.

Muscles don’t grow from protein alone. They adapt when mechanical tension, training stress, damage, fuel, and recovery all work together to stimulate repair and growth.

Your muscles respond to stimulus first, and nutrients support the process 💪

Follow these tips 👇

🏋🏽‍♀️ Prioritise progressive overload

This triggers signalling pathways—like mTOR—that drive muscle protein synthesis, leading to the repair and hypertrophy of muscle fibres.

Increasing intensity and/or volume over time keeps the signal active.

🥩 Aim for around 1.8-2.2 g/kg/day protein

Amino acids support muscle repair by helping rebuild damaged muscle tissue.

⏰ Distribute protein across 4-5 meals

Spacing protein intake evenly throughout the day maximises muscle protein synthesis by providing regular doses of amino acids, supporting repair and growth.

🌾 Eat enough carbohydrates to fuel quality training

Carbohydrates replenish muscle glycogen, assisting you to train at a higher intensity to create the stimulus needed for muscle gain.

📌 Need support with your nutrition & training to build muscle?

Follow @shredwithed_ for more tips.

STOP scrolling if you’re NOT training for both 👇

Just being strong is pretty awesome…

So is just being a decent runner…

Either one puts you ahead of the majority of people out there who can’t lift their bodyweight or walk up a hill without being cooked.

But being able to do both…?

Strong, muscular, powerful AND conditioned, fast, athletic…

That’s the kind of athlete we all want to be.

By training for both, I’ve benched 160kg, squatted 200kg, deadlifted 230kg and run a 20 min 5k.

If you’re ready to start your journey to become a functional weapon let me give you a hand 🤝

DM me “HYBRID” and I’ll send you week one of a program that’s engineered to transition into this style of training. 💪

Follow @shredwithed_ for more inspiration plus straight-talking nutrition & training guidance.

Save this one to elevate your performance 🔥

📌 Follow @shredwithed_ for more ways to level up your training & nutrition.

To transform your body, you have to be ruthless with a few fundamentals.

Just the standards that will actually shift the dial.

If you want a personalised program to build a lean, aesthetic & athletic body that can be maintained year-round , comment ‘SHRED’ to apply. 👇

The simplest change to transform you life ☀️

📌 Follow @shredwithed_ for more simple ways to elevate your wellbeing, training and nutrition.

5 Exercises To Build a Complete Back ⬇️

When training your back implement vertical pulling exercises, horizontal pulling exercises, hip extension exercises, lat focused exercises and rear delt isolation in order to train all of the muscles of your back.

⚡️ Vertical Pulling Exercises: Pull-up & Pulldown Variations
⚡️ Horizontal Pulling Exercises: Row Variations
⚡️ Hip Extension Exercises: Deadlift variations & Back Extensions
⚡️ Lat Focused Exercises: Pullover Variations
⚡️ Rear Delt Focused Exercises: Reverse Fly Variations

📌 Follow @shredwithed_ for more ways to elevate your training.

It’s not rocket science - it’s about shifting your routine, creating new non-negotiables, and finally prioritising yourself.

I work with plenty of clients whose days are absolutely packed 👊

It’s incredible what you can achieve when you set a clear goal and get the support you need to turn it into reality 💪

DM me ‘TRANSFORM’ @shredwithed_ and I’ll create you a personalised plan.

Protein-packed & effortlessly easy - save for meal inspo 👌💥

📌 Follow @shredwithed_ for more nutrition tips to elevate your performance.

Here’s exactly what I would do… ⬇️

First, I’d dial in my nutrition. The most important factor is being in a calorie deficit, so I’d cut out takeaways, highly processed snacks, bread, energy drinks and any meals that were simply “convenient.”

Instead, I’d focus on hitting 200–220g of protein per day and being in a deficit of about 600 calories. Any more than that and you risk losing muscle along the way. With this approach, I’d be able to drop body fat while building strength and muscle. Using my calorie and macro calculator, I can set the same targets for you 👍

Each week, I’d stock up on high-quality protein sources like eggs, Greek yoghurt, mince, steak and feta.

For carbs, I’d go with fruits, vegetables, sweet potato and brown rice. For healthy fats, I’d include extra-virgin olive oil, avocado and nuts.

Hydration would be a priority, aiming for up to 4 litres of water a day - no energy drinks.

I’d supplement with vitamin C, vitamin D, zinc and magnesium.

Training would be 5–6 days per week following a hybrid-style program: about 30% cardio or high-intensity work and 70% resistance training. I’d also aim for 10,000–15,000 steps per day.

For recovery, I’d include regular mobility and stretching, with ice baths and saunas to help reduce muscle soreness.

Sleep would be non-negotiable: at least 7 hours every night so I have the energy to stay consistent with training, disciplined with nutrition and able to recover properly. Poor sleep leads to low motivation and cravings for junk food.

I wouldn’t drink alcohol unless it was a special occasion.

I’d follow this plan for 8–16 weeks to drop fat and build muscle. Done correctly, I’d expect to lose around 5–7kg of fat.

I’ve helped many people achieve exactly this through my coaching and programming. I love what I do, and I’m here for anyone who needs support and accountability.

I’m available if you need my help 🤝

Top exercises to build a strong base and core muscle development to look shredded.

1. L-sit hold
2. Flutter kicks
3. Leg raises
4. Plank
5. Side plank

These combine dynamic and static movements that build real functional strength, and sculpt your abs along the way.

📌 Want straight-up training, nutrition & lifestyle advice without the fluff? Follow @shredwithed_ for inspiration and expertise.

These are the four food myths holding you back. I’m steering clear of them because they don’t benefit me and only make staying on track with my fitness goals harder.

📌 Follow @shredwithed_ for more no fluff nutrition and training advice.

Healthy meal inspo I know you’ll love 🥗

Recipes here ⬇️

Sweet Potato Bowl (Serves 4):
Sweet potatoes, 2 large
Salt, 1/2 tsp
Paprika, 1/2 tsp
Garlic, 2 cloves
Beef mice, 500g
Smoked paprika, 2 tsp
Chilli flakes, 1 tsp
Onion, 1 medium, chopped
Garlic, 2 cloves
Avocado, 1 large
Cottage cheese, 1 cup

Sourdough Breakfast (Serves 1)
Eggs, 3 large
Onion, 1/2, chopped
Tomato, 1/2 cup chopped
Sourdough, 2 slices
Pepper, 1/2 teaspoon
Salt, 1/2 tsp

Protein Bean Lentil Salad (Serves 4):
Ground turmeric, 1 tsp
Vegetable stock, 1 cup
Cayenne pepper, 1/2 tsp
Smoked paprika, 2 tsp
Fresh mint, 1/4 cup
Olive oil, 2 tbsp
Garlic, 3 cloves
Ground beef, 750g
Basmati rice, 1 cup
Ground cumin, 2 tsp
Ground coriander, 2 tsp
Salt and pepper, 2 tsp
Fresh parsley, 1/4 cup
Lemon wedges, 4 servings
Cucumber, 1 medium, sliced

Lamb Gyro Wraps (Serves 4):
Oregano, 1 tsp
Thyme, 1 tsp
Cucumber, 1 medium, chopped
Garlic, 2 cloves
Lettuce, 3 cup, chopped
Tomatoes, 2 cup, chopped
Pita bread, 4
Ground cumin, 2 tsp
Salt and pepper, 1 tsp
Tzatziki sauce, 5 tbsp
Lamb mince, 500g

Beef Shawarma Rice (Serves 6):
Lemon juice, 1/4 cup
Cucumber, 1 medium, chopped
Olive oil, 2 tbsp
Garlic, 1 clove
Red pepper, 1/2 chopped
Chickpeas, 1 1/2 can
Kidney beans, 1 1/2 can
Lentils, 1 cup
Onion, 1/2, finely chopped
Fresh parsley, 1/2 cup
Ground cumin, 1 tsp
Pepper, 1/2 tsp
Salt, 1/2 tsp

📌 Follow @shredwithed_ for more simple ways to elevate your nutrition and training.

Second last will strike a nerve for many of you…

Want to grow your arms?👇

Ever wonder what muscles you’re actually training with these exercises?

Hammer curls: The neutral grip shifts emphasis toward the long head of the biceps, helping develop that noticeable “peak” appearance.

Rope tricep extensions: This movement focuses on the medial (middle) head of the triceps.

Barbell bicep curl: Using a supinated and wider grip places more emphasis on the short head of the biceps, building that inner portion that gives the arm a round, full look.

Diamond push-up: A narrower position targets the lateral head of the triceps, creating the outer “horseshoe” shape that makes the arm look fuller and wider.

Knowing what you’re training helps you grow. Don’t just go through the motions - train with intent.

📌 Follow @shredwithed_ for more simple tips to elevate your training and nutrition.

The most powerful drivers of your health don’t cost a thing - use them wisely.

It’s easy to get swept up in supplements, wearables, and elaborate protocols. 
But here’s the reality - real health is built on simple, consistent habits:

🏃‍♂️ Daily movement ☀️ Regular sunlight 💤 Quality sleep 🥩 Whole, minimally processed food (okay, this one isn’t free) 🧠 Stillness and stress management

Each of these demands intention, discipline, and consistency.

So before you chase the next “hack,” master the fundamentals.
 The greatest ROI in health doesn’t come from your wallet - it comes from your habits.

📌 Want straight-up training, nutrition & lifestyle advice without the fluff Follow @shredwithed_ for inspiration and expertise.

How to Level Up 📈

1️⃣ Eat whole, single-ingredient foods
 If it’s processed or packed with additives, skip it. Whole foods for real results. Ultra-processed stuff speeds up aging.

2️⃣ Track your calories and macros
 Awareness gives you control. You can’t improve what you don’t measure.

3️⃣ Train like a hybrid athlete: lift heavy + run regularly
 Running clears your mind. Lifting builds your body. Do both for a complete package.

4️⃣ Put gut health first
 Daily fermented foods, quality fats, hydration, sunlight, and proper sleep.
 A healthy gut = better skin, immunity, mood, energy, and digestion.

5️⃣ Supplement strategically
 Zinc, magnesium, vitamin D & C - simple basics that support recovery and performance.

6️⃣ Use sauna + cold exposure twice per week
 Boost circulation, recovery, detox, and mental resilience.

7️⃣ Limit or cut alcohol - seriously
 Cutting it out upgrades clarity, performance, and recovery. Ditch the vape too.

8️⃣ Begin and end your day phone-free
 Protect your headspace. Set intentional mornings and calm nights.

9️⃣ Get outside every single day
 Walk, breathe, move. Nature resets your brain better than any screen. Aim for 10k outdoor steps, rain or shine.

🔟 Treat sleep like training
 Because it is.

📌 Want straight-up training, nutrition & lifestyle advice without the fluff? Follow @shredwithed_ for inspiration and expertise.

Has to be the best feeling. No noise, just pure intent.

If you want a slice of this but don’t know where to begin, drop me a line @shredwithed_ and I’ll get you started 🚀

#lifestyle #running #inspiration #selfimprovement #runner #training #flowstate

Here are the secrets to get you lean…

1. Reduce calorie intake – create a calorie deficit so your body burns fat.

2. Increase protein – keeps you satiated and preserves muscle while in a deficit.

3. Increase activity outside of exercise – burns more calories effortlessly.

4. Avoid drinking calories – liquid calories don’t fill you up but still add up.

5. Increase workout intensity – helps build muscle and burn more calories.

6. Prioritise recovery – better recovery means increased performance.

📌 Want straight-up training, nutrition & lifestyle advice without the fluff? Follow @shredwithed_ for inspiration and expertise.

If you’re stressing about the cost of taking a leap, consider the price of standing still.

Growth always feels risky, but staying stuck costs far more in the long run.

📌 Want straight-up training, nutrition & lifestyle advice without the fluff? Follow @shredwithed_ for inspiration and expertise.

I run 3-4 times a week - it definitely doesn’t kill your gains.

It’s about balance. Train smart, eat well, and your gains stay intact.

Proof’s in the pudding. Don’t let myths stop you.

But that said, it isn’t easy for most…

I’ve made a simple guide covering all this and more.

📌 Comment “SHRED” and I’ll send it over 🔥

In ascending order of awful, here are the worst times to go for a run. Each one worse than the last.

5th place: The day after leg day. Your legs feel like concrete blocks, your stride’s all over the place, and everything just feels off. It’s not fun, but it’s manageable. More bark than bite - you’ll survive, but you won’t enjoy it.

4th place: Right after eating. Terrible idea. Your body’s busy digesting, blood is pooled around your stomach, and now you’re bouncing around on a full tank. Indigestion is likely, being sick is possible, and yes, there’s always the risk of an emergency bathroom stop. Not ideal mid-lap in Hyde park.

3rd place (bronze medal of bad decisions): Running hungover. The biggest issue here? Dehydration. Alcohol is a diuretic, which means it increases urine production and leads to fluid loss. By the time you wake up hungover, your body is already in a dehydrated state - blood volume is reduced, electrolyte balance is off, and your heart has to work harder to pump oxygen to your muscles. In short: your body is underpowered before you even lace up. Not ideal for performance or recovery.
 2nd place: The days after a taxing endurance event.
Whether it was an ultra, a brutal triathlon, or a mountain trail race, running again too soon is a bad idea. Your body’s just taken a serious beating: muscles are damaged, your immune system is suppressed, and inflammation is running wild. Jumping back in too early doesn’t make you tough, it just delays recovery and hikes up your injury risk.

In 1st place, by a country mile: Running while injured. Sounds obvious, but we all know that person - dodgy ankle, tweaked calf, janky hip and they just keep pushing. Then wonder why it’s not healing. You’re not tough for running through an injury, you’re just delaying recovery and possibly making it worse.

Did I miss any others? Comment below 👇🏼

Send to a mate who needs to see this ⬇️

📌 Want straight-up training, nutrition & lifestyle advice without the fluff? Follow @shredwithed_ for inspiration and expertise.

One day you won’t be able to, so start acting like it.

This coaching goes far beyond just lifting heavier in the gym. It’s about elevating your entire wellbeing so you can truly live at your fullest potential.

If you’re ready to fast-track your progress and take control of your life, drop me a message.

The time is now.

📌 DM ‘ELEVATE’ @shredwithed_ to get a free consultation and begin the process.

Let’s cut the BS.

📌 Want straight-up training, nutrition & lifestyle advice without the fluff? Follow @shredwithed_ for inspiration and expertise.

You always win when you show up.

You don’t have to go hard.
You just have to go…

Here’s your daily call to get moving 🙌

📌 Want straight-up training, nutrition & lifestyle advice without the fluff? Follow @shredwithed_ for inspiration and expertise.

The art of living well 🤝

📌 Want straight-up training, nutrition & lifestyle advice without the fluff? Follow @shredwithed_ for inspiration and expertise.

What nobody warns you about about building muscle:

After the initial burst of beginner gains, progress slows down and it can take years of consistent effort to see the results you’re aiming for. It’s a slow procedure.

✅ As a qualified coach, here are 5 tips to make the process as efficient as possible:

1️⃣ Train each muscle group with enough challenging sets per week:
Depending on your training age, aim for a minimum of 6 sets per muscle group per week and this may rise to above 12 for a more advanced athlete.

2️⃣ Time under tension is imperative:
A critical part of muscle growth happens during the eccentric phase - when the muscle is lengthening under tension. Don’t rush through this portion of the rep. Focus on controlled movement, full range of motion, and high-quality reps every time.

3️⃣ Proximity to failure matters:
For optimal muscle growth, aim to train within 1–2 reps of failure, between 60-75% of your 1RM. This ensures you’re pushing hard enough to stimulate hypertrophy without overloading your recovery. Going all the way to failure occasionally is fine, especially on isolation exercises, but it’s fatiguing, and this needs managing.

4️⃣ Prioritise recovery:
Don’t train the same muscle group on back-to-back days. It’s tempting - especially when you’re eager to grow, but recovery is essential. Give each muscle group at least 24 hours of rest otherwise you’ll raise the risk of an injury.

5️⃣ Eat for quality not quantity:
Avoid the ‘dirty bulk’ mindset - it’ll only lead to unnecessary fat gain. A surplus of just 150–250 calories is all you need to support muscle growth. Protein is non-negotiable. You need 1.6–2.2g of protein per kg of bodyweight, every single day with no exceptions.

Keep to these principles, and be consistent. You won’t see results overnight but they will come.

📌 Want training & nutrition advice without the fluff? Follow @shredwithed_ for inspiration and expertise.

#hypertrophy #musclebuilding #functionalfitness #personaltrainer #coach #training #functionalbodybuilding

The answer to getting shredded ⬇️

Health and fitness get overcomplicated way too often - with trends, hacks, and quick fixes flooding your feed daily.

But here’s the truth:

Real results come from mastering the simple stuff.

📌 Shred with Ed to get shredded the most effective and fastest way - I’ll handle everything for you. No stress, no confusion, just real results. DM @shredwithed_ to apply for 1:1 coaching.

#functionalfitness #shredded #personaltrainer #coach #ﬁtness #nutrition #lifestyle #outdoors

Your hips are tight from sitting at a desk all day - no surprise there. Save these moves to start unlocking that stiffness and reclaiming your body. They’ll help your squats feel smoother, your movement more fluid, and honestly, make everything else flow better too 🔓

📌 Want straight-up training & nutrition advice without the fluff? Follow @shredwithed_ for inspiration and expertise.

#mobility #functionalfitness #personaltrainer #coach #fitness

Let��’s level up your side planks with these landmine variations 💥

📌 Want straight-up training and nutrition advice without the fluff? Follow @shredwithed_ for inspiration and expertise.

Elevate Your Nutrition: My Top Tips >>

Improving your diet doesn’t have to mean total restriction or rigid rules.
 Here are some simple, sustainable ways to upgrade your nutrition and fuel your body the right way.

It’s not just about reaching your goals, it’s about supporting your long-term health. The two go hand in hand. Focus on small, realistic changes that fit your lifestyle. No extremes - just smart, consistent habits.

When you start prioritising your nutrition, you’ll notice: 🏋️‍♂️ Improved performance with training ⚡ Higher energy throughout the day 🧠 Sharper focus and mental clarity 💤 Better sleep and faster recovery
✨ Healthier skin

What you do today sets the tone for your future. Invest in your health now and you’ll thank yourself later.

📌 Ready to transform your performance with tailored training and nutrition?
 DM me “READY” @shredwithed_ and let’s get started! 🙌

Rome wasn’t built in a day - real progress takes time. Stay consistent and disciplined. That’s where the results come from.

💥 Stuck at square one? DM me @shredwithed_ - let’s cut the guesswork and get to work.📈

7 Simple Ways to Level Up as a Functional Weapon ⬇️

1. Track Everything – Training & Nutrition Discipline > Motivation.
 Log daily:
* Your workouts (sets, reps, intensity)
* Food (stop guessing)
* Sleep, energy levels, mood
* Weak points and small wins

2. Eat Clean & Lean
* Prioritise high protein (1.8–2g/kg body weight)
* Stick to 3–4 go-to meals
* Stay consistent - even when travelling or busy

3. Own Your Mornings
* Wake up early to get a head start on the day
* Consider training before the world wakes
* Plan your priorities
* Build discipline

4. Recover Like a Pro Everyone trains hard. Few recover properly.
 Dial in:
* 7-8+ hours of quality sleep
* Cold exposure + sauna 2x/week
* Breathwork and meditation for the mind

5. Train Smart, Not Just Hard Training without a plan = spinning your wheels. Know how to progress weekly. Stick to a structured program and watch performance skyrocket.

6. Stop Overthinking Analysis paralysis kills progress. Choose one method, one coach, one path. 📈 Need help? DM me.

7. Invest in Yourself Daily Growth is a choice.
 Start by:
* Building a daily routine
* Learning something new every day
* Stepping outside your comfort zone regularly

💥 In just 6 months, you’ll be well on your way to becoming a functional, hybrid powerhouse. To capitalise on the process:

📌 Apply for 1:1 coaching, working directly with me: DM ‘HYBRID’
📌 Follow @shredwithed_ for more straight-up nutrition and training advice without the fluff.

Want to feel lean, energised, and mentally sharp every day? It all begins with whats on your plate.
 High-protein, whole foods are key to building a strong, healthy body while keeping your mind clear and focused. ✨

Swipe to learn how easy tweaks to your diet can fuel your best self. 💪

📌 want straight-up nutrition and training advice without the fluff? Follow @shredwithed_ for inspiration and expertise.

The full day ⬇️

Whole food based, high-protein, gut friendly & easy to make.

📌 want straight-up nutrition and training advice without the fluff? Follow @shredwithed_ for daily inspiration and expertise.

🍳 Breakfast: Eggs, Toast & Coffee
➡️ 650 kcal, 32g protein
* 4 whole eggs
* 2 slices sourdough
* 1 grilled tomato
* 1 tbsp olive oil
* 1 medium latte

🍌 Pre-Gym Snack: Banana
➡️ 100 kcal, 1g protein
* 1 banana

🥩 Lunch: Minced Beef & Veggie Bowl + Kimchi
➡️ 800 kcal, 66g protein
* 250g lean minced beef
* 100g brown rice
* 1 cup stir-fried veggies - peppers/broccoli
* 50g kimchi
* 1 tsp olive oil

🍓 Afternoon Snack: High-Protein Greek Yogurt Bowl
➡️ 500 kcal, 40g protein
* 400g low-fat Greek yogurt
* ½ cup mixed berries
* 1 tbsp honey
* 15g almonds

🫛 Supper: Grilled Fish, Potatoes, Greens
➡️ 750 kcal, 60g protein
* 200g grilled white fish
* 200g roasted baby potatoes
* 1 cup steamed green beans
* 1 tsp olive oil

“I don’t know how to combine weights and running…” Exactly - most don’t. 🤝

That’s why a proper plan matters. If you’re chasing strength and endurance, you need more than just hard work - you need structure.

Without it, you’re likely to hit a wall. That wall? It’s called the ‘concurrent training effect’ - when strength and cardio interfere with each other due to poor programming. You train hard, but make little progress in either direction.
The fix? Smart, intentional planning.
 Yes - you can get stronger, jacked and boost your mileage at the same time. Here’s what that might look like:

✅ Sample Weekly Split:
Mon: Push (Heavy Lifts) Tue: Pull + Conditioning Wed: Mobility + Track Intervals Thu: Push + Conditioning Fri: Long Zone 2 Run Sat: Pull (Heavy Lifts) Sun: Active Recovery (Mobility + 10k Steps)

💥 Tips for Progress:
* Avoid max-effort lifts before big run days
* Zone 2 = steady, controlled, conversational pace
* Train with intent - know your RPEs
* Prioritise recovery like you prioritise training

If this feels new - good. It means there’s room to improve. And now, you’ve got the roadmap.

📌 drop me a message at @shredwithed_ to get your own bespoke plan and follow for straight-up nutrition and training advice without the fluff.

You don’t need a shelf full of supplements. You need the essentials your body was built for:

🥩 Whole, nutrient-rich foods 😴 Deep, restorative sleep 🌞 Daily sunlight, fresh air and nature 🧠 Consistent discipline and movement

Supplements are just that - supplemental. They can’t replace the foundation.

📌 want straight-up nutrition and training advice without the fluff? Follow @shredwithed_ for daily inspiration and expertise.

A gentle reminder.

📌 follow @shredwithed_ for more no-nonsense training, lifestyle and nutrition tips.

#personaltrainer #onlinecoach #functionalfitness #lifestyle

You don’t need more time, you need more action.

10k+ steps a day
1.8-2g protein per kg
7 hours sleep
3 strength sessions a week
1 outdoors running session a week ⛰️

Keep it simple and sustainable.

📌 DM “blueprint” for your training programme.

#personaltrainer #strength #onlinecoach #functionalfitness #hybrid #lifestyle

Seems easy on paper, but are you actually putting all of this into practice?

📌 follow @shredwithed_ for more no-fluff training and nutrition expertise.

It’s not rocket science 🚀

1. Periodisation (organised sequencing of training)
2. Heavy compound barbell lifts
3. 4-6 sessions per week
4. Training outside the gym
5. Hypertrophy focused time under tension
6. Log it all & progress consistently
7. Control calories with repeat nutritious meal plan
8. Train with intensity
9. Recover as hard as you train

Simple with the right plan 📈

📌 Message to get yours or follow @shredwithed_ for more tips how to elevate your training and nutrition.

#functionalfitness #training #onlinecoach #hypertrophy #strength #aesthetics #nutrition

Foods I gave up to see abs (this might ruffle some feathers😬)

1️⃣ Granola – It’s marketed as “healthy,” but most store-bought granolas are packed with added sugar and oils. A small bowl can be 500+ calories and barely keep you full. I switched to protein-rich breakfasts instead—like eggs or Greek yogurt.

2️⃣ Protein Bars – Sound great in theory, but most are glorified candy bars with a little protein thrown in. Tons of sugar, fillers, and they never satisfied hunger. I moved to whole food snacks—like beef jerky, boiled eggs, or cottage cheese.

3️⃣ Cereal – Childhood comfort food, but let’s be honest—most cereals (even the “healthy” ones) are ultra-processed sugar bombs. They left me ravenous an hour later. I swapped them out for oats with Greek yoghurt.

4️⃣ Nut Butters – Peanut, almond, cashew… easy to overeat and calorie-dense. Two “harmless” spoonfuls and you’ve got 200+ extra calories. I learned to treat them like a condiment, not a snack.

5️⃣ Flavoured Yogurt – Looks healthy, but most are full of added sugars and artificial junk. I switched to plain Greek yogurt and added my own berries and honey. Heaps more protein, way fewer blood sugar crashes.

📌 Follow @shredwithed_ for more tips to elevate your training and nutrition.

Improve your high-bar back squat with these pointers:

1. Retract scapular and shrug - this will create a shelf on the traps for the bar to sit.
2. Feet shoulder width apart, toes outwards.
3. Brace core - use your breath to fill the abdominal cavity and then brace core muscles. Ensure bracing is maintained throughout lift.
4. Screw feet into ground - this will promote external rotation of the hips, which will engage your glutes (absolute power houses).
5. Distribute weight through three points on the foot to maintain balance and form.
6. Hinge at the hips and bend the knees - ideally stop decent when hip crease is below the top of the knee.
7. Keep chest upright - much friendlier on the lower back!
8. Leg drive upwards, keeping the knees in line with the toes.
9. Breathe accordingly & repeat.

💥 Note that these are sound fundamentals for most, but there’s not a ‘one size fits approach’ when it comes squatting.

📌For an assessment of your technique drop me a line or follow @shredwithed_ for more training tips.

Spice up your pressing with these variations!

📌 Follow @shredwithed_ for more tips on how to elevate your training.

Simon Says “do 100 push-ups every day” 🤔

Push-ups are a fantastic exercise that primarily target the pecs, triceps and anterior deltoids.

Depending on your current fitness level and how you break up the 100 daily reps, you may see gains in strength, muscle growth, and muscular endurance.

💥HOWEVER, doing this every day has limitations.

1. The main issue lies with the principle of progressive overload — the idea that you need to continually increase the training stimulus to keep improving. Doing 100 push-ups a day might lead to progress at first, but eventually, your body adapts, and those gains will stall.

2. Secondly, performance improvements depend on proper recovery — something that can be compromised if the same muscle groups are trained repeatedly without rest. While reaching a maximum recoverable volume (MRV) is not a certainty, exceeding it can raise the risk of injury and hinder progress.

In essence, doing less can often lead to more — effective training requires a plan that balances progressive overload with adequate recovery.

📌Follow @shredwithed_ for more ways to elevate your training, or message me to discuss your own tailored plan.

Lean, delicious & high protein veggie meals for your summer shred ⬇️

📌Follow @shredwithed_ to elevate your nutrition and training.

🥬Tofu Stir-Fry with Kale (2 servings):
200g tofu
1 carrot (diced)
100g kale
90g mushrooms
1 bell pepper
1 clove garlic
1 onion
1 tbsp ginger
1 tbsp olive oil
1 tbsp soy sauce
1 tbsp white wine vinegar
1 tbsp sesame seeds
1. Heat olive oil in a wok over medium heat.
2. Add the onion, garlic, and ginger.
3. Partially cook the cubed tofu . Add the bell pepper, carrot, and mushrooms. Cook for a few mins.
4. Add the kale and sauté until wilted.
5. Whisk together white wine vinegar, soy sauce, turmeric powder, salt and pepper. Pour source over the kale mix and stir.
6. Continue cooking for another few mins.
7. Serve and garnish with sesame seeds.

🫘Balsamic Butterbean, Avocado Feta Salad (2 servings)
1 avocado
150g feta
1 can butterbeans
1/4 onion
2 tbsp olive oil
1 tbsp balsamic vinega
Coriander to serve
1. Combine chickpeas, avocado, feta cheese, red onion, and parsley.
2. Mix together balsamic vinegar, olive oil, salt, and pepper. Pour over dressing.

🥚Egg Fried Rice with Spinach (1 serving):
3 eggs
1 carrot (diced)
1 onion
1 clove garlic
120g brown rice
1 cup spinach
1 tbsp olive oil
1 tsp sesame oil
1 tbsp soy sauce
1. Heat a wok over a medium heat and coat with olive oil.
2. Add the diced garlic and gently cook.
3. Add diced carrots and cook for 2 minutes until tender.
4. Push the carrots to one side of the wok and pour the beaten eggs onto the other side.
5. Scramble the eggs until cooked through, then mix them with the carrots.
6. Add chopped spinach and green onions to the wok and cook until wilted.
7. Apply the cooked rice to the wok then combine all the ingredients.
8. Drizzle soy sauce and sesame oil over the rice mixture, then season to taste.
9. Continue cooking for a few minutes.

Full day of eating ⬇️

📌 Follow @shredwithed_ for more simple nutrition tips and tricks.

☕️ Breakfast:
Black coffee + 2ml lions mane extract, 450g greek yoghurt, 60g raspberries, 60g blueberries 🫐, 10g chia seeds, 1tbsp honey 🍯
~ 430kcal, ~ 53g protein

🥩 Meal 1:
275g chilli con carne (organic, high welfare beef mince, 1 can chopped tomato 🍅, 1 can kidney beans, 3tsp smoked paprika, 2tsp ground cumin, 1 tsp chilli powder), 80g brown rice, 80g broccoli 🥦
~ 1230kcal, ~ 81g protein

🥗 Meal 2:
6 eggs 🥚(free range, high welfare), greek salad (1/2 cup cherry tomatoes, 1/2 cup cucumber 🥒, 90g feta cheese, 1/4 cup olives, 1 cup lettuce, 1/4 onion, 1 tbsp olive oil 🫒, 1 tbsp balsamic vinegar)
~ 890 kcal, ~ 57g protein

🏋️‍♂️Pre-gym snack:
1 cup semi-skimmed milk (organic, high welfare), 1 banana 🍌
~ 200 kcal, ~ 7g protein

Daily total: ~ 2750kcal, ~ 198g protein

Hybrid is NOT a ‘fad.’ It’s here to stay, and this is why:

1. Firstly, who doesn’t want to simultaneously be a strength powerhouse and an endurance machine?

1. ‘Jack of all trades, master of none.’ Whilst it’s awesome to be at the top of your game in a certain modality, the hybrid method enables you to build a very solid base at everything.

- Be strong
- Be fast
- Go the distance
- Be mobile
- Be skilled

3. Build resilience & reduce the risk of injury.

4. Huge variety, to maximise the enjoyment of training & learn some cool new skills 😎.

💥 Say goodbye to untapped potential and let yourself thrive.

📌 Drop me a message @shredwithed_ to get hold of a hybrid programme tailored to you.

Welcome to my Online Coaching Service 🙌

- Highly qualified and experienced coach ✅

- Custom app, for ultimate accountability ✅

- Bespoke training programme ✅

- Personalised nutrition plan ✅

- Supplement list ✅

- Weekly feedback ✅

- Exercise video library ✅

- Educational resources ✅

Message me or book in a call via the link in my bio, to find out more.

.pro-gallery-wix-wrapper {display: block !important;} .pro-gallery-wix-wrapper .gallery-item-container {opacity: 1 !important; display: block !important;}

FOLLOW ME ON INSTAGRAM

@shredwithed_