Shredded Health & Performance

Creatine has somehow become the supplement equivalent of the quiet kid in the corner.

No wild name.
No radioactive label.
No promise to turn you into a superhero by Tuesday.

And yet it has more actual runs on the board than half the flashy stuff people throw into a shaker.

That is the funny part.

People will side-eye creatine... then dry scoop something called Rage Goblin 9000 and act like that is the sensible option.

At Shredded, we like boring supplements with good receipts. And creatine sits high on that list. Not because it is magic, but because when your training, nutrition, and recovery are already in place, it can genuinely support high-intensity performance, strength work, and lean mass progress.

That is the key though:
when the foundations are in place.

Because supplements do not rescue chaos.

If training is random, protein is low, sleep is poor, and recovery is an afterthought, creatine is not the missing link. It is just being asked to do way too much heavy lifting.

That is where people get it wrong. They go shopping for an edge before they have built a system worth amplifying.

Creatine is not exciting.
That is part of its charm.

It is one of those rare things in the fitness world that is actually well supported, useful, and not trying to cosplay as wizard dust.

Supplements do not replace systems.
They amplify them.

Be honest... how many people do you know with a supplement stack that looks elite,
but a routine that looks like pure chaos?

World Running Day is finally here 🏃‍♀️🔥 Join us TONIGHT for a free community event built around running, strength, movement and good energy.

We’ll be kicking off with a community group run at 5:45pm, followed by a 45-minute workshop on how targeted strength training can help improve running efficiency, reduce injury risk, and boost speed and endurance.

Plus, we’ll have electrolytes, aminos and healthy snacks available on the night 🥤🍌

And yes, there’s an adidas running shoe giveaway 👟

Important: you must be booked in to be in the running to win the adidas running shoes on the night.

How to book:
✔️ Download the Shredded Health & Performance app
✔️ Log in using your Mindbody details or create a new account
✔️ Tap Book
✔️ Select Workshops
✔️ Select World Running Day Event
✔️ Tap Book

That’s it. YOU’RE IN!

All fitness levels welcome.

Bring a friend, book your spot and come run with us 🏃‍♂️💪

A lot of people treat fatigue like proof their HYROX program is working.

Flat all day? Must be training hard.
Resting heart rate climbing? Just part of the grind.
HRV dropping? Probably nothing.

That is where people get caught.

Because feeling smashed is not the same as getting fitter.

If your program is doing its job, your body should gradually show signs that it is adapting well to the work. Better recovery. Better capacity. Better readiness to go again. If the trend is moving the other way, that is usually not a badge of honour. It is feedback.

In The Bayens Method we want HYROX athletes training hard, but we also want them training smart. Because the goal with HYROX is not just to survive sessions. It is to build an engine that can handle the demand, recover from it, and keep improving over time.

That is why data matters.

Not to obsess over one bad reading.
Not to panic over one rough day.
But to zoom out and look at the trend.

Because sometimes the smartest move is not pushing harder.
It is recognising that your system is asking for less stress, better recovery, or a more intelligent dose of training.

A good HYROX program should make you fitter, not just more tired.

Be honest... are you tracking adaptation,
or just collecting fatigue?

Most people will spend more money on recovery than they will spend protecting the one thing that actually drives it.

Another powder.
Another gadget.
Another “game-changing” fix.

Meanwhile, they are going to bed too late, waking up wrecked, and wondering why they still feel flat, sore, and behind.

That is the trap.

Because recovery does not start with what you add on top.
It starts with what your body has been asking for the whole time.

At Shredded, we see this all the time. People want better energy, better performance, better body composition, and better recovery... but they are trying to build all of it on a sleep routine that is barely holding together.

And that catches up with everything.

Training feels harder.
Hunger gets louder.
Patience gets shorter.
Recovery gets slower.
Even good habits start to wobble when sleep is constantly poor.

That is why sleep is not the soft option.
It is one of the most powerful performance tools you have.

Not because it is sexy.
Because it works.

You can survive on bad sleep for a while.
A lot of people do.

But surviving is not the same as recovering.
And recovering is not the same as progressing.

So, before you go hunting for another fix, ask yourself a better question:

Are you actually under-recovered...
or just under-slept?

Be honest... what is hurting your recovery more right now:
training, stress, or your sleep routine?

Most people start training because they want to change how they look.

Then, if they stay with it long enough, they realise the real shift runs deeper than that.

You handle stress better.
You recover better.
You think clearer.
You become more resilient.
More disciplined.
Harder to knock off course.

That is what good training does.
It does not just build muscle or fitness. It upgrades the systems underneath everything else.

At Shredded, that is how we see it. Training is not just about aesthetics. It is about building a body and mind that can handle more, recover faster, and keep performing as life moves forward.

Because the real win is not just looking better.
It is becoming stronger, fitter, more capable, and more in control of your life.

And that matters even more as you age.

Train properly, and you are not just working on your body.
You are building better biology for the years ahead.

You do not just train.
You upgrade.

What has training improved in your life outside of the gym?

A lot of people train like the goal is to be exhausted.

Fast turnarounds.
Burning lungs.
Sweat everywhere.
Barely enough time to breathe before the next set.

That might feel productive... but for heavy lifting, it usually just means your next set is worse than it should be.

Less force.
Less quality.
Less output.

And that is where people get this wrong. They confuse being puffed with training well.

At Shredded, we coach rest periods with the same intent as the lift itself. Because if the goal is strength or power, the job is not to rush back in half-cooked. The job is to recover enough to produce force again.

That is what good programming looks like.

Not standing around doing nothing.
Not dragging the session out for fun.
Using rest properly so the work that matters actually stays high quality.

Because sweat is easy to create.
Real force is not.

So, if your heavy sets are getting slower, uglier, and less powerful because you are treating rest like a weakness... you are not training harder. You are just making the session look harder than it is.

Rest is not the opposite of intensity.
For strength work, it is part of it.

Be honest... do you rest based on what the lift needs,
or based on what makes the workout feel harder?

A lot of people hit the wall balls late in HYROX and assume they just need more fitness.

Sometimes the issue is simpler than that: poor thoracic mobility.

If you cannot stay upright, you end up hunched over, wasting energy, losing efficiency, and dumping more load into the lower back. That makes fatigue build faster and unbroken sets much harder to hold when you are already cooked.

That is why thoracic mobility matters.
Better extension and rotation help you get into a stronger position, move more efficiently, and make wall balls feel less costly at the end of the race.

A little targeted prep here can go a long way.

Better thoracic mobility = better position.
Better position = better wall balls on race day.

Have your wall balls ever fallen apart because of fitness...
or because your position disappeared?

Most people are not failing their fat-loss phase because they are eating too much.

They are failing it because they are losing the very thing that makes their body look lean in the first place.

That is where fat loss goes wrong for so many people.

Eating less can make the scale move.
It does not automatically make you look better.

Because the goal is not just to lose weight.
It is to lose fat while keeping the muscle that gives your body shape and strength.

That is why protein matters so much in a fat-loss phase.

At Shredded, we do not see protein as a bonus. We see it as part of the strategy. If calories are lower and you are training hard, protein helps protect the muscle you have worked for while the deficit does its job.

Because smaller and leaner are not always the same thing.

A lot of people under-eat, skip protein, train inconsistently, and then wonder why they look flat, feel weaker, and do not like the result. The scale dropped... but the shape did too.

That is why fat loss done properly needs more than just eating less.
It needs a calorie deficit, resistance training, and enough protein to hold onto lean mass while body fat comes down.

Weight loss changes your size.
Muscle retention changes your shape.

Be honest... when people say they want fat loss,
do you think they actually mean they want a lower number, or a different look?