The Bar Fitness & Performance in Adelaide, South Australia | Gym/Physical fitness centre

The Bar Fitness & Performance

Locality: Adelaide, South Australia

Phone: +61 437 682 620

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• Sport & recreation
• Gym/Physical fitness centre
• Fitness trainer

25.01.2022 Women, Why you should lift! . Let's get straight to the point..... When the idea of strength training or lifting heavy is brought up, I'd say 95% of the time the reaction would be "I don't want to look bulky". .... Let's put your mind at ease, it will take a little more than just lifting heavy to make you look "bulky". In saying that, if you were placed in a caloric surplus we would be heading in the direction of both increased muscle mass and a slight increase of body fat percentage. . However, if you're in a caloric deficit, you can be certain that you will not be heading anywhere near a "bulky" look. . So why are we lifting? 1. Increase strength 2. Increased Muscle mass (Sometimes also known as "Toning") 3. Effective method of burning fat 4. Endorphin release 5. Increased Muscle mass = Increased calorie expenditure 6. Promotes heart health . Long story short, lift weights. It's good for you! See more

21.01.2022 Lead By Example! . Practice What You Preach

20.01.2022 The look on your Coaches face after you ask, "what's next?"

20.01.2022 Never forget how you started and where you came from . That same passion and desire that fuelled you in the beginning will come through for you in the end

20.01.2022 SOMETIMES ITS THE THINGS WE DONT DO . Sometimes the things we don't do are just as important as the things we do do.... . Those calories we needed to eat but didn't!... The rest day we needed to take but didn't! The de-load our body needed, but we didn't take! That extra hour of sleep our body aches for, but we got out of bed early! That extra rest time we didn't take to hit our big lift! . Focus on some of these, I can garuntee your training & results will improve See more

17.01.2022 5 YEARS! . Five years in the fitness industry, statistically thats quite a feet! . October 31st 2015 I first started at Anytime Fitness, where I began putting my passion for fitness into use, helping others achieve their goals.... . In this industry there are alot of ups and downs, early mornings, long nights, last minute cancellations and a very fluctuating income, and the career lifespan of a coach or trainer is not in one's favour. Its how you react to those ups and downs that determines weather this is or isn't for you. . 5 years of soaking in every bit of knowledge I can and still trying to learn more. Starting out as a trainer who a majority of the time helped people through weightloss. Now in 2020, a coach using Strength and Conditioning to cater to as many people as I can help . 5 years on and now working at @peaqconditioning I wouldn't change the rollercoster ride for the world, because it got me where I am today See more

17.01.2022 Educating Myself . Your boy just gained his qualifications as an ASCA Approved Strength & Conditioning Coach! . The fitness industry evolves so rapidly, iss important to keep up. Being apart of this industry you must first educate yourself to then educate others... . Who's keen to do some Strength & Conditioning work? . Also, MASSIVE thank you to the man @lawsondaly for all the knowledge and support @ Adelaide, South Australia See more

17.01.2022 ... ! First and foremost, . You legends have supported us in so many ways this week, and we are so grate...ful to have built such a community with you all. As per the guidelines, we are able to open from 12.01am Sunday November 22 - but due to the fact that we hired out most of our equipment, we’ll be opening as of . Due to an unfortunate incident during lockdown, the facility will not be open prior to this, and please be mindful that if you come in at 9am on the dot, there may be limited equipment - we hope to have most of it back by midday. PEAQ Recovery will also be open as of 9am Sunday, and group classes will begin again as of Monday 23 Nov - please stay tuned to our socials for further updates if any restrictions are placed on numbers etc. We cannot to welcome you all back with open arms - it may have only been a short #lockdown this time (), but it felt much longer without seeing you all every day! See more

16.01.2022 DID YOU USE YOUR TIME OFF WISELY? . Although it only ended up being 3 days, how did you make the most of that time off? . If anything, three days gave us the perfect opportunity to reflect on where we are at and re-evaluate our goals.... . So I ask you, knowing things can change at any moment. What is your plan of attack now? What do you want to achieve and what are the steps your willing to take to get there? See more

16.01.2022 Calories in Vs Calories out . Chances are if your in a calorie deficit like I am, you are looking at this meal thinking it's a bad idea.... . So often I'll get ask, "I thought you were on a diet" or "how do you expect to drop weight eating like that?" ... . My answer? It's simple really, I have a flexible/sustainable approach to dieting. I have no desire to compete, so I can still enjoy food like what you see here . My simple guideline? Burn more calories than I eat. Don't get it twisted, This doesn't mean I'm eating 4,000 calories a day and then spending 4 hours in the gym just to burn 4,500 calories across the day. . Currently I'm consuming 2,400 calories a day (shooting for anywhere between 180-200grams of protein) and burning about 2,800. Personally I find this sustainable, I still get to enjoy the foods I love. It's simple, try not too overthink it . If your looking for anymore dips, flick me a DM See more

15.01.2022 COACHING SPOTS Seeing as we past the Milestone of 5 years... Im opening up 5 Coaching spots! Online or Face to Face ... DM to secure your spot

13.01.2022 Bachelor Of Exercise and Sports Science You're boy just received his offer from Charles Darwin University to Study a Bachelor of Exercise and Sports Science starting this July. Needless to say the offer has already been accepted

12.01.2022 Why Am I Wearing A Weightlifting Belt? . One reason and one reason only..... . Intra-abdominal pressure A.K.A Bracing. In terms of squats, this helps me feel more comfortable/solid at the bottom of the rep

12.01.2022 If You Fail To Prepare, You Prepare to Fail I've always found the most common source of set backs among people come from a nutrition stand point. Whether it be failing to prepare meals or failing to make the right choices. Hell, I won't lie. Often times I am also guilty of this! Between running my sessions each week, studying for Uni and travelling, sometimes I just dont find the time ... I found the easy way around this is to have my meals prepared for me. No word of a lie, in my opinion @youfoodz are the best option for me. Well balanced macronutrient meals that hardly feel like your on a diet! I mean who wouldn't be excited to have Chicken Parmi on the menu for you diet?!?! Now that the big dog Lawson is gearing me up for a reduction in calories, ill be making sure to get my meals prepped for me every week. @ Adelaide, South Australia

12.01.2022 3 Spots Left Tomorrow! Get in quick!

11.01.2022 PROGRAMMING . Its more than just pulling exercises and numbers out of a hat! . Each client has individual & specific requirements, different factors need to be taken into account.... . 1. Training History How long has the individual been training? what kind of training? how often? etc. This will allow us to figure out a starting point to progress from. For example, do we start with a Barbell Squat or do we start with a Goblet Squat to a box? . 2. Testing! Along with figuring out where an individual lies within our progression continuum, testing allows us do determine a baseline for progression in the future. . 3. Load Management! How much is too much? What is our optimal recovery time? This could come down to an individuals lifestyle, how active are they outside the gym or what do they do for work? Is it fairly intensive. This could result in 3-4 workouts being programmed per week rather that 5. . 4. Goals! While programming it is all so important we take into account individual goals. For example if a client wants to correct/strengthen their squat, there is a good chance we are going to emphasise through the lower body (whilst taking into account a necessary balance of a training split). In addition to this you'll probably find in the program that we will focus on different squatting variations and some accessories based movements to aid in a squat. See more

11.01.2022 HIIT Vs LISS . HIIT Pros? - Burn calories for a prolonged period of time - Time efficient ... - Great for the cardiovascular system & VO2 max - Variety . HIIT Cons? - Longer Recovery Time (increased strain) . LISS Pros? - Quick Recovery time - Enjoyable - Can repeat on a daily basis . LISS Cons? - Treadmills are boring - Time Consuming - Less bang for your buck See more

10.01.2022 RECOVERY . Yeah hitting the gym is important. But you know what is even more important, Recovering from those intense gym sessions. . Sometimes it's not about who trains harder, it's actually about who Recovers smarter ... . Listen to your body, take the time you need. Get out side and enjoy the sunshine, if your in Adelaide like I am try enjoy it as much as you can because there isn't much of it. . If your someone who can't be still, focus on some active recovery weather that be hiking, swimming, yoga etc. Depending on your approach to training you may want to incorporate something like this 1-2 days a week See more

09.01.2022 How do I Maintain Muscle Mass In A Deficit? . There are 3 major components that we want to focus on to maintain as much muscle mass as possible in a deficit..... . 1. Not dropping into too much of a deficit... 2. Having a sufficient protein intake. & 3. Keep Lifting HEAVY!!!! . (#3 is the big one) It baffles me why there is a myth that when you are trying to lose weight, you need to do light weight and high reps. . Lifting is lifting, if you want to build Muscle and Strength your going to have to increase the load and stimulate the muscle. There are few principle we can change in this instance. We can: 1. Increase the load (weight) 2. Increase the volume (set/reps/exercises/sessions) 3. Increase time under tension (to an extent) Progressive overload is a major

09.01.2022 LOOKING FOR THE SILVER LINING . As someone with a bit of a fast paced lifestyle. I work 6-7 days a week, with early mornings and late night. Most of you would know me from the Western Suburbs, what you probably don't know is that im from the south however I stay at my girlfriends house for most of the week. . On occasion do I get to see my family each week and when I do, there's a good chance my sister is working some crazy hours!... . So although its only 6 days (hopefully) im greatful for the opportunity to spend time with the people I love the most See more

08.01.2022 This one goes out to anyone doing there PT course or any trainer new to the industry... . The single biggest peice of advice I can give you...... . Listen and Learn.... . Soak in every peice of knowledge you can, come into this game with a open mind. The biggest thing I've learnt from 5 years in this industry is that there is no "perfect way" to train or diet. . Sure there is a particular way you may like to train and thats great but it may not be for everyone. . 5 years ago you would have found me heavily into the "bodybuilding" style of training....... Now?? Im a Qualified Strength and Conditioning coach.... bit of a swerve right?? . What's my point? Create your own style from the what you learn along the way . Over the years I've learnt different styles/aspects of this industry from many different trainers. These people have had different impacts and helped me mould my career to what it is today, the way I train and the way I go about my business. . To those people, thank you. I am forever grateful @danibulianfitness @beauwilliamson @salesinetane @peaqconditioning @s.c.baker @bellebutterz @lawsondaly @allanchristianlimitless See more

08.01.2022 Only 2 Spots Left Now!

08.01.2022 3 Strength & Conditioning Spots Available!

05.01.2022 The Bar Fitness & Performance Now taking on clients! Join the Team and Set The Bar! ... https://thebarperformance.typeform.com/to/tK0wejug Video work: Fuel My Social

04.01.2022 FIND A COACH THAT WORKS WITH YOU NOT FOR YOU . Having an out of this world physique is great and all, but if you don't find a Coach that has the experience and knowledge to accommodate to your needs & wants..... . It WONT work

03.01.2022 I'm trying to lose weight, but the scales aren't moving! . Most of the time we are looking for a quick fix and when progress is stalled it cause us to fall back and give up at a mental capacity. . "I'm not eating much, but yesterday I weighed 65kg and today I weigh 66.2kg"... . Here's the truth and maybe what you don't want to hear. This game is a marathon, not a sprint. Chances are the quicker you sprint to the finish line, the less sustainable it is. . Just because the scales say one thing, doesn't mean you are not making progress, it is garunteed that you will come across scale fluctuations but it could mean many things . 1. You ate later last night 2. You're holding more water 3. You're holding onto carbs 4. A spike in sodium intake 5. You're not consistent with your weigh in times . My advice? Continue to track your weight, but take an average loss across the week rather than day to day. Stay consistent and don't give up at the first sign of a spike See more

03.01.2022 Make Sure You Go Back Into The Gym With The Structure You Need! Only 3 Spots Left! 240min PT Sessions Per Week... Customized Programming Nutrition/Supplementation Guidance 24/7 Support Secure Your Spot Now!

01.01.2022 Today Was A Reminder... . I'm no where near where I want to be... . But im excited about the journey to get there