Bathurst Strength and Conditioning in Bathurst, New South Wales | Sport & recreation

Bathurst Strength and Conditioning

Locality: Bathurst, New South Wales

Phone: +61 428 648 444

Address: Unit 2 / 15 Bradwardine Road 2795 Bathurst, NSW, Australia

Website: http://www.bathurststrengthandconditioning.com.au

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24.01.2022 TECHNIQUE TUESDAY The Burpee!!! PLEASE benefit your body by doing the first two variations demonstrated by Coach Carney ... NEVER DO THE LAST VARIATION We are all working out to benefit our bodies, so get the most out of every moment and don’t teach yourself bad habits Are you wanting to improve your fitness, drop body fat, increase strength & increase confidence? CLICK the link in our bio and book an online consult

24.01.2022 Improve Your Bench Press The barbell bench press is a movement that often finds itself hard to improve upon. Here are three steps to help:... 1. Find your grip. 2. Bring your head completely off the bench then move your feet back to your body. 3. Using the bar and keeping your feet in place, bring your eyes back under the bar by creating an arch in your lower back. Doing so will place the body in an advantageous position to fully utilise the chest muscles, whilst also adding tension and stability to the movement.

23.01.2022 At every level, from the microcellular to the psychological, exercise not only wards off the ill effects of chronic stress; it can also reverse them. Studies show that if researchers exercise individuals that have been chronically stressed, that activity makes the hippocampus grow back to its preshriveled state. The mechanisms by which exercise changes how we think and feel are so much more effective than donuts, medicines, and wine.... When you say you feel less stressed out after you go for a swim, or even a fast walk, you are. - John Ratey. Every day individuals walk out of this facility smiling and feeling better It’s always hard to get to the gym, to put the work in to your self daily. However, if you make that choice and complete your hour of purposeful training you feel amazing after and walk out with a sense of achievement And as it’s outlined above each session acts to actually improve your brain and create a less stressed internal environment

22.01.2022 COACH PATRICK Everybody, meet @halsey_snc Extremely friendly, accommodating and dedicated to serving every member that steps through our doors ... This fella is the embodiment of hard work and at such a young age is already an amazing coach with a bright future ahead of him

21.01.2022 HEAD COACH CARNEY Everybody, meet @coachcarneysc This fella knows what he is talking about. Knowledgeable and extremely interested in helping every single member that walks through our doors ... Coach Carney dedicates his weeks to making the people of Bathurst healthier and stronger and our members are super grateful for his role at our facility

21.01.2022 MEMBERS ONLY EXTREMELY KEEN to get this kicked off this Saturday the 12th REMEMBER, members, final date for entry is TOMORROW, check FB post or message us directly for more info if you need it

21.01.2022 THE WEIGHTED BELTPART 2 In this episodes edition of weight belt, we discover how to actually use the damn thing This process will show us how to gain maximum benefit by increasing intra-abdominal pressure and recruiting those deep abdominal muscles ... One of the main points I’d like to exemplify is the pushing against the belt with your belly This way, people are using their core appropriately rather than sucking in and making the belt excruciatingly tight around their organs/internals For when and why we use the belt, check out our last video on the topic

18.01.2022 Mobility Monday Increasing mobility is more than increasing the range of motion of a muscle or movement pattern We need to develop strength in that particular ROM with minimal compensations to truly benefit from the exercise... Enter: the deficit goblet curtsy squat This is a fantastic movement for opening up the lateral hip and developing strength and mobility in the hips Give this movement a go as a warm up for your next lower body day and reap the benefits

17.01.2022 BRING A FRIEND FOR FREE The first week of our bring a friend for free to BXSC Fit45 went off with a BANG and we still have another WHOLE week of it!! This deal is for both members AND non-members with a bootcamp (BXSC Fit45)pass ... So, if you have a friend who is interested in trying out a session or few with us, simply message the BXSC Facebook or Instagram page OR message the coach directly (can be found on mindbody)and rock up to any of the following times (or all ) BXSC Fit45 Schedule: Sunday 9am Monday - Thursday 6pm Each session is 45mins We can’t wait to see some new faces around Offer is open from now until Sunday the 17th of January. Let’s goooooo P.S. So sorry but Fit45 is cancelled this Sunday (10th Jan). Don’t worry it will be back next week: Monday - Thursday 6pm and Sunday 9am !

16.01.2022 HELLO September BIG month ahead, HUGE news coming your way NEW strength block for youth athletes... WEEK 12 this week for adult programs which means... TESTING in week 13 THEN.. FULL BXSC bootcamp timetable starts mid September NUTRITION challenge to start mid September GET EXCITED BATHURST TRAIN WITH INTENT LIVE WITH PURPOSE

16.01.2022 We teach your kids how to move and lift safely The foundation of our youth program is teaching the young ones how to effectively get the most out of their training while safely learning to use the gym Strength training is the single most effective way to safely get kids stronger, fitter and more confident ... We prioritise a long progression process and perfect form and technique on EVERY single movement Have a look at the intention, focus and technique displayed on every single jump in this video from these awesome boys

15.01.2022 Here at BxSC we prioritise overall health, movement, and performance. Our Strength and Conditioning programs are delivered by experienced coaches. This allows our coaches to individualise the exercises and programs as needed so you’re able to make the most out of every session.

15.01.2022 WOW!! Two weeks since introducing bootcamp at BXSC and we’ve loved every moment! Huge shoutout to all the amazing people that have been coming along and killing it!!! Next week marks the beginning of daylight saving and we’re excited to make the most of these warmer afternoons!!... Open to both member and non-members, we’ll see you guys there Mon-Thurs 6pm & Sunday 9am For further information click the link in our bio !!

15.01.2022 Coming soon TRAIN WITH INTENT LIVE WITH PURPOSE

15.01.2022 COACH JENN Everybody, meet Jenn Energetic, enthusiastic and bent on making every session enjoyable for every person that steps through the doors ... It’s been a pleasure watching coach Jenn grow as a coach and I know our members are grateful to be coached by her every Monday, Tuesday and Wednesday

15.01.2022 Need to keep your kids busy this holiday season? Want them to learn beginner Strength Principles to aid their athletic ability?... We have something just for that... keep reading We are hosting 2 Strength Workshops on the 13th & 20th of January from 12:30pm to 3pm What ages is this for? 13 16 year old’s What your kids will learn during the workshop: How to workout safely using weights 6 movement patterns which develop Speed & Power 3 different methods of training for Strength Technical analysis to lifting weights safely Learn the best conditioning methods to get fit fast Receive a take-home 4 week program The workshops have a maximum of only 20 kids. Last time we sold out in 72 hrs. So... To express your interest OR to register your kids click on Send us a DM today!

12.01.2022 New Member Steve sharing his thoughts on the membership I’m definitely re-motivated Kizz and the gang are really good, they are always happy to see you and always have a smile on their face... They really motivate you and most importantly they walk around and if you are doing it right you get a pat on the back and if you are doing it wrong, they say ‘hey this is the correct way’ and they take the time out to show you the right way It’s great having this great man and his attitude as apart of our community and thanks for the kind words mate

11.01.2022 When it sucks, SMILE At the deepest depths of your greatest challenge, smile knowing you’re getting better. Our challenges and struggles develop our character.... In order to change, you must be challenged. Growth never happens from complacency. Get uncomfortable and grow. - @bpakfitness @scott_brown8 getting after it

11.01.2022 What a week for BXSC bootcamps!! HUGE shout out to all the members participating in the Summer Shred who absolutely smashed it - and what a pleasure it was to meet you all!! We’re so damn excited to see the progress over the next few weeks ladies and gentlemen! P.s don’t forget Sunday bootcamp ... For those who missed out don’t worry ! BXSC bootcamps are open to non-members with bookings through the MindBody app

11.01.2022 FINALLY, IT'S HERE BXSC BOOTCAMP has ARRIVED We have JUST RELEASED our full bootcamp timetable for Bathurst Locals... This starts on the 14th of September will run Monday to Thursday at 6pm and Sunday at 9am. This program will now be a staple as part of our gym and will be used to help busy people who want to Improve body compositon Improve fitness Increase flexibility Sky-rocket confidence All whilst training with a bunch of awesome like-minded people and supervised by the most qualified and experience coaches in Bathurst IF you are KEEN to have a go simply book a session or buy a 10 pack ($20 savings)! All pricing and booking information can be found by clicking this link https://bit.ly/2DtYrIA We look forward to seeing you! Sincerely, Coach Kizz

11.01.2022 BOOTCAMP STARTS TONIGHT 6PM, Monday, Tuesday, Wednesday and Thursdays 9:00 AM Sunday ... SO KEEN for this Click this link in our bio for more information

09.01.2022 OCTOBER 5th MONDAY SESSIONS 3:30 PM 4:30 PM YOUTH 5:30 PM... 6:00 PM BOOTCAMP Train with intent Live with purpose

08.01.2022 How the hell do you get off the assault bike? The most terrifying experience of your life - no, not the cycling part The part between finish your conditioning piece and getting off your bike If you’ve ever had the pain of having a pedal smack you in the leg after trying to rapidly dismount this thing, you know what I’m talking about ... Good thing these bikes were designed with pegs! Simply pop your legs up onto the pegs (on the lower part of the handles), swivel around in your chair, and hop off with no potential danger to your lower appendages These things are designed for people with less than 3 limbs, so use it to your advantage

07.01.2022 The Feature Wall Coming into 2021 we have spruced up the wall with some positivity I absolutely love reading this stuff when the end of the cardio is further than I want it. The weight is feeling too heavy. I’m tired. And sore....... All this kinds of thoughts get quieter after checking out what our awesome members add to this wall ‘Life is how you make it’ So make it positive and the best you can make it

07.01.2022 Snap from today’s recovery sesh The harder you train the more you NEED to prioritise recovery - its as simple as that.

06.01.2022 FOAM ROLLING As all our members know we love to preach some foam rolling for early arriving members The significance of this modality is admittedly contested however a degree of acute (short term) increase in range of motion following myofascial release (foam rolling) has been evidenced ... But there’s more to it than that! Think of the change in mindset as you put on your footy boots before a game - it’s that initial and constant action that signals the proceeding activity, and the mental shift that follows accordingly. In a sense it is this mental preparation that can be considered the most important key to the foam roller SO! As you rock up to the gym, meet the foam roller flying at you with the most open of arms and get ready to get after it

06.01.2022 THE WEIGHT BELT The weight belt - what is it? Why use it and when should I use it? All of these questions have permeated our brains in one format or another, and we’re here to answer them The weight belt is a tool we use to brace but what is bracing? ... Bracing is the act of engaging our deep abdominal muscles and creating intra-abdominal pressure with our breath in order to keep our spine nice and protected The BELT exists to ASSIST this entire process Once you are competent at bracing and heavy movements, THEN you should find yourself using the beltThis way it will decrease the effort required, allowing you to lift even heavier loads Just remember, if the belt is overused - it becomes a vice rather than a tool

04.01.2022 Youth Athlete Highlight Riley He’s one of the younger members of the youth program and has only been coming for just over a month. However, that doesn’t stop him from killing it every session!

04.01.2022 INTERN KIZZ Everybody, meet Kizz He assist’s from time to time, is really good at unpacking a barbell and putting heaps of emoji’s in Instagram posts ... All jokes aside, this blokes singular purposes is to elevate the level of health and fitness in Bathurst and soon, the central west. Through hard work, science backed programming, purposeful coaching, an exceptional coaching team and an amazing atmosphere Kizz believes that lives really can be changed for the better on a daily basis

04.01.2022 Are you SICK of telling yourself ‘next week’ and then never acting? Are you OVER feeling tired the entire day and having no energy? Have you been telling yourself for a YEAR that you need to go to the gym but haven’t?... Do you want to feel CONFIDENT, STRONG & FIT in your daily life? Are you READY to put your health first for a change? At BXSC we believe that with dedication & persistence you can make incredible changes to your physique and mindset almost instantly. Our different program streams give YOU what you need based on your level & capability. WE are here to coach, support and encourage you to be best version of yourself in 2020, it only takes that small step What we do: OPTIMISE HEALTH INCREASE FITNESS DROP BODY FAT DEVELOP STRENGTH IMPROVE FLEXIBILITY REALISE CONFIDENCE What your membership involves: GROUP TRAINING PERSONAL COACHING SEMI INDIVIDUALISED PROGRAMMING FULL TIME ACCESS TO COACHES, KNOWLEDGE & RESOURCES 32 TRAINING SESSIONS TO PICK FROM PER WEEK DM to book your consult with ya and as a special gift we’ll give you your FIRST WEEK FREE

04.01.2022 Does your upper body routine consult primarily of endless reps of push ups, overhead work and kipping work? Or on the complete opposite of that... Is your upper body routine mostly barbell bench press, machine exercises and isolated arm exercises?... Functional movements which strengthen and correct the postural muscles of the torso should form the basis of ones upper body routine This is a done in an effort to promote solid posture and eliminate imbalances and injuries along the shoulder girdle and torso We all love fast power movements and isolated exercises which get a pump So follow the below template below to build a foundation of upper body strength and stability in which all the metcon and pump work can compliment Today’s BXSC accessories. 3 sets, moderate weight B1. 3 Pull Ups, 4 second eccentric B2. 6 Arnold Press, 4 second eccentric B3. 6 Pendlay Row, 4 second eccentric Complete this in an OTM style and feel the gainez

02.01.2022 TECHNIQUE TUESDAY - Intern @sophie_mccauley is coming at us today with some hard hitting facts about the barbell deadlift - Did you know, if you begin with the barbell too far from your shins, it places a ton of strain on the lower back In order to actually work your postural muscles and get STRONGER, the bar must stay as close as possible to your body the entire time ... - This will also allow for more of a ‘hinge’ movement rather than a ‘squat’ movement, also allowing us to become strong in our posterior See more

02.01.2022 YOUR coaching team Dedicated. Educated. Committed.... To optimising YOUR health and performance Our mission is to coach every movement and exercise to high standards To make sure you are being coached and guided in a way that benefits your life and immediately improves and brightens your day We aren’t simply cheerleaders. Although we give praise and recognition whenever it is due, we also hold you accountable to the standards that are necessary to get your results We care about each and every member who trusts us with their health and we consider it a privilege to make our community stronger and fitter every single day A big THANK YOU to all our current members who trust us daily, we are honoured and won’t let you down And to anyone who feels like they need a bit of extra help with their health and fitness simply send us a DM and one of us will organise a consult with you ASAP

02.01.2022 Everybody, meet Kelly An extremely friendly, caring young lady who’s main purpose at the gym is to ensure every body is maximising their session and having an enjoyable time Coach Kelly is extremely dedicated to her studies ATM, and I know the members value seeing her at the gym when she’s not pumping out her honours

01.01.2022 COACH GUS Everybody, meet Gus Calm, caring and extremely passionate on helping every single member. It’s been great watching Gus grow as a strong part of our coaching staff ... I call him ‘king of cues’ because this fella has a coaching cue to fix any form fault. Proud of this fella and I know our members are grateful he is now a full coach at BXSC