Urban Base Fitness in Gateshead | Sport & recreation

Urban Base Fitness

Locality: Gateshead

Address: 2/24 Oakdale Rd 2290 Gateshead, NSW, Australia

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

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• Gym/Physical fitness centre

25.01.2022 MEN’S HEALTH WEEK . We have so many strong, hard working men in our lives at UBF and Men’s Health Week is the perfect opportunity to celebrate and acknowledge them . MHW is about recognising that men’s physical and mental health is a critical issue, promoting awareness of men’s health and celebrating the strengths of the men in our lives. . Men take their own lives at four times the rate of women (that's five men a day, on average). Accidents, cancer and heart disea...se all account for the majority of male deaths. We hold health and well-being in high regard and it is extremely important to us to support the physical and mental health of men, as well as heighten the awareness surrounding preventable health problems in men and boys . Observing MHW is meant to educate the public about what can be done to improve the state of men's health and provide free and convenient health services to men who wouldn't otherwise receive such care. . We wanted to take this opportunity to acknowledge our men of UBF. Thank you @declan_ubf, @brent_ubf, @ellis028_ and @cooper_ubf for everything you do for us! . Please check in with the men in your life and ask them how they’re doing! Let them know how much you appreciate them, it could make a world of difference. #MensHealthWeek #talk2mebro @ Urban Base Fitness See more

25.01.2022 RETURNING TO PERFORM . With the re-opening of gyms just around the corner we wanted to briefly touch on the importance of returning to perform safely and responsibly. Unless you have been fortunate enough to have access to a home gym , the majority of you will have just had 10+ weeks off from max strength training and/or team training in your chosen sport. .... 10+ weeks is a huge amount of time in regards to de-conditioning! This time frame is similar to what an athlete would be facing after a serious injury - when returning to play they would be put through a very closely monitored program specifically designed to regain the skills, strength and fitness they have lost while being unable to train. It’s a process! . Bearing that in mind, after 10+ weeks off exercise, would you just get straight back into the gym and start lifting maximal weights? Absolutely not! That’s a recipe for injury . Exercise must be prescribed with an emphasis on fundamental components with progressive incorporation of complexity and load. . When considering return to performance, whether that be returning to sport or returning to training in the gym, we should treat this large amount of time off as if we were rehabbing an injured athlete. Focussing on improvements in flexibility, range of motion, restoration of functional and maximal strength, power, speed, agility, and endurance is extremely important . . The first thing you and your S&C coach needs to consider when returning to perform is to test your strength and fitness so you know exactly where your baseline is! Then you can begin to regain your strength and fitness safely by following scientifically sound S&C principles to avoid overload and injury. If you’re not sure where to start, please DM us or email [email protected] and we will be more than happy to get you lifting safely! See more

25.01.2022 Training post-pregnancy . Lennelle has been working incredibly hard in the gym to re-gain her strength after giving birth to her first child, Claudia . When it comes to training post-pregnancy, the main goal we hear is I want my pre-baby body back, which is a completely valid goal, but there are also other reasons and other benefits of getting back into strength training. It is SO important to return to strength training post-baby to make dealing with the demands of ...life easier - return to work, return to a daily routine, rebuilding your strength after a baby, not to mention the mental benefits of exercise that get you feeling yourself again . . Lennelle Barnes trained right up until she was 7.5 months pregnant and returned to strength training when Claudia was 6 months old (although she was ready to come back way earlier if it hadn’t been for Covid-19!). The main focus of Lennelle’s sessions were to gain back the strength she had built pre-pregnancy. Erin Rebel Wilson altered all of her programs and sessions to suit each stage of pregnancy and Lennelle’s individual needs so that she could continue training while pregnant and get back to training ASAP. . The last time Erin tested Lennelle’s max strength was 16 months ago, right before she found out she was pregnant! These tests showed Lennelle hit a 130kg TBDL and 50kg bench press . . Last week Erin re-tested Lennelle’s max strength to gain a snapshot of her current level of strength in preparation for return to her pre-pregnancy style of training as well as getting her ready to get back to work this week. Lennelle hit her previous, pre-pregnancy TBDL of 130kg!! And added 10kg to her max with a 60kg bench press!! WHAT A WOMAN. . A good pre-pregnancy base of strength and fitness allows you to maintain your strength and fitness throughout pregnancy and into motherhood without the stress required to make further adaptations. Get healthy and fit first, make is easier on yourself to sustain that throughout! See more

24.01.2022 Strength Training for Youth Athletes . Here at UBF we are extremely proud of our Youth Athletic Development (YAD) program, and the athletes involved in it. We recognise the benefits of strength training in youth athletes, and our coaches use their vast knowledge and scientific foundations to implement it to it's full potential. . Youth resistance training has both health and skill related benefits. Resistance training bridges the gap, and establishes a link and rela...tionship between both of these fitness adaptations . Increases of strength of 30-40% have been seen after short term training (8-20 weeks). Other adaptations and improvements include; - Muscular strength & endurance - Cardiovascular capacity - Body composition - Flexibility & mobility - Stress recovery - Agility & reaction time - Coordination & balance - Power & speed . Although there are numerous benefits to youth resistance training, there are still some misconceptions and myths surrounding it. Stunting growth and strength training being dangerous are two commons mistruths around strength training in youth. However these have well and truly been dispelled in the scientific literature, with there being no more risk involved than participating in sport . . Due to COVID we have had reduced hours but as of next week we will be opening up MORE TIMES! YAD now runs Mon, Wed, Fri 4-5pm & Tues, Thurs 7-8am. . If you are interested in our YAD program please get in touch! We would love to have you on board . See more

24.01.2022 Boost your performance to the next level! . We are dedicated to providing athletes with the HIGHEST QUALITY strength and conditioning systems developed by our highly qualified and experienced team . Our athletic development systems coupled with our unique culture provides our athletes with support both inside outside of their sport to help them realise their potential . UBF is equipped to seamlessly return our athletes from injury, increase performance outcomes and p...revent future injuries, keeping them in the competition not sidelined. . What you get as a UBF Athletic Development Program Member: Performance testing Movement screening & assessment Individual program design 1:1 program run through Gym floor access Exclusive access to the performance zone during Athletes Hour 8 week training blocks Access to sport science and recovery equipment . As a UBF Athletic Development Program Member you have the option complete your program during our "Athletes Hour" sessions. Unlike commercial gyms, we want to give our athletes assistance wherever possible and create a supportive environment . So incase you need a spot, some advice or help with anything in particular there will be strength and conditioning coaches on the floor to give you a hand . . ATHLETES HOUR runs Mon/Wed/Fri 6am and 5:30pm. Are you ready to take your training and performance to the next level? Send us a DM! We would love to welcome you as a part of team UBF. See more

24.01.2022 BASE CAMP . Our Base Camp classes are a cardio style class featuring the use of our machines (Ski-Erg, Assualt Bike, Rower) and explosive exercises to increase heart rate and get you sweating! . Base Camp classes are ever changing to maintain a good amount of variety for our members to keep classes interesting and prevent experiencing a plateau in results. However, each 4 week block we choose a particular energy system or skill/movement that we want to focus on devel...oping. . The current Base Camp block has a focus on development of the glycolytic energy system (anaerobic). Training this system leads to better utilisation of glucose and greater duration of exercise at a higher intensity . This is beneficial for those looking to build muscle while losing fat as this style of cardio training maintains muscle mass while burning fat. . The current block of programming uses high intensity interval training (HIIT), using a mixture of machines and bodyweight/weighted movements that are performed at maximum effort for a short period of time, with a short break between. . Come and try out our Base Camp classes for yourself!! Email us at [email protected] See more

23.01.2022 Single leg RDL . The single leg Romanian deadlift (RDL) is an excellent exercise to build both hamstring strength, and hip & ankle stability . This exercise can be loaded in many different forms, whether it be dumbbell/kettlebell, landmine, trap bar, or barbell. However like with all exercises, variations need to begin in the simplest form, often starting with bodyweight or assisted versions, before progressing .... . An example of these basic variations is the dowel assisted, and bodyweight SL RDL's. The dowel helps provide external feedback, assists in keeping length in the swing leg, stops the hip from opening outward, while also providing a small amount of stability and increased core recruitment. Bodyweight progressions can be paired with dowel variations to use the proprioceptive and feedback aspect of the dowel to enhance the bodyweight exercise. Like all exercises, control is a key factor in the SL RDL, with the eccentric (lowering) portion being of greater importance than the concentric (rising). See more

23.01.2022 Reactive Strength Index (RSI) . An Athlete’s ability to be powerful in game specific movements (change of direction, jumping) comes down to a few key concepts. Strength (forces produced by the muscle), mechanics (how they move) and Reactive Strength (how fast they can absorb and reproduce the forces). Reactive Strength Index is a metric which represents the athlete’s ability to produce high forces in minimal amounts of time . . Reactive Strength as opposed to Maxi...mal Strength utilises the body structures and connective tissues (tendons, muscle spindles) to utilise the absorption of energy for elastic force production. This utilisation increases the efficiency of all athletic movements. . Reactive Strength Index is measured using both jump height and ground contact time (GCT) to give a RSI profile of an athletes ability. At UBF we use our G flight jump tracking system to measure these metrics . This RSI profile allows us as coaches to address wether the athlete requires more attention towards Stretch Shortening Cycle (SSC) development and gives a gauge of the training level they are at. . Developing the reactive strength of an athlete will improve eccentric absorption, elastic energy storage and overall motor unit recruitment. In general terms, the athlete will be able to change direction faster, with less energy expended and more overall power in the movement . See more

22.01.2022 THE YOUNGPRENEUR PODCAST . Our very own @erin_ubf did a podcast on how she changed the path her life was taking, discovered her purpose, forged herself space and held it within the industry, and started her own business at 25. . Erin has been the Managing Director of UBF for more than 5 years, she has created an incredible community and an extremely successful business. Erin has a very unique story of how she got from finishing her uni degree to where she is today, we can’t wait to share with you all! Podcast will be live 8th April.

21.01.2022 Training the trunk . Sit-ups and planks often come to mind when people think of core training, however there are many different exercises that can be utilised to effectively train the trunk. . The trunk (core) is not only limited to just flexion as seen in a sit-up, it works through multiple planes of motion. Anti-flexion (both through frontal and saggital planes), anti-rotation (transverse plane), and anti-extension (saggital plane), are all great variations for strengthen...ing the trunk. . The TRX anti-extension hold and pallof press are great exercises for challenging the trunk. The pallof press tests its ability to withstand and resist rotation, while as the name suggests, the TRX anti-extension hold challenges anti-extension. Along with these more focused exercises for working the specific actions of the trunk, heavy lifts such as trap bar deadlift and squat which require bracing of the core also help to strengthen the trunk as a whole. See more

21.01.2022 EPISODE 1 LIVE . I sat down with @sarabriscoehough via Zoom (social distancing for the win) - Sara is a PT, Powerlifter, has a Bachelor of Exercise and Sport Science and is currently studying her Masters in Clinical Exercise Physiology. Talk about a high achiever! . We chat about her journey into the health and fitness industry, becoming a power lifter, her philosophy towards training and more!... . Thank you Sara for being our first guest and for being so flexible to do the interview via zoom! Link to have a listen is below https://open.spotify.com/episode/2KqMs26qTJQ1CHJnWvpreo

20.01.2022 Youth Athletic Development New Program Block . With most competitions wrapping up over the coming weeks, we are into our final power block of the season for our YAD group . Over the course of 2 programs we have been working to develop their lateral and single leg RDL ability. . This program is structured to address these skills when the kids are at their freshest working on reactive change of direction drills, and a single leg RDL to hip lock progression.... . Our main strength lifts are the squat to box and the concentric focus RDL. This continues the theme of lower body power keeping our athletes sharp for finals . . Now is the perfect time to join our YAD program! As we approach the new offseason period we will be shifting the focus back to hypertrophy and foundational movement to build effective muscle mass and improve movement competencies . See more

20.01.2022 Do you have trouble finding your neutral spine? . Everyone's spine is different, we all have natural curves through the sagittal plane. Therefore everyone's neutral spine will be different. Neutral spine doesn't necessarily mean keeping the spine in perfectly straight line because as mentioned, we all have curves. Neutral spine refers to maintaining this natural shape of the spine during exercise, resisting flexion and extension of the spine, and creating a stable trunk... and core . . Maintaining a neutral spine is critical in any weight bearing lift or exercise, however it has particular importance during hinging and hip dominant movements, due to greater torque created at the lumbar spine . Being able to establish and support a neutral spine during hip dominant exercises allows for the hamstrings and glutes to accept the load, rather than the lumbar spine. Thus reducing the injury risk and ensuring the exercise targets the correct musculature and elicits the desired training effect . . Some exercises and drills that can be utilised to assist in finding and maintaining a neutral spine include; dowel hinge (correct form shown in image 1, incorrect form shown in image 2), banded pull through (shown in image 3) and deadbug variations. . If you want any more info, or feel you need some help finding and maintaining your neutral spine, ask any of our highly qualified coaches! We’re here to help! See more

20.01.2022 UBF’s COVID-19 POLICY . In preparation for our re-opening Team UBF are committed to bringing you a safe environment, your health and safety is our highest priority! . Regular exercise can play a vital role in your physical and mental wellbeing and we cannot wait to be able to provide you with not only an incredible space to train in, but a space that you can feel confident is supporting your health by holding high standards of cleaning and sanitisation. Between the sweaty e...nvironment and shared equipment, some gym users may be feeling anxious about getting their regular work out in, we have implemented a coronavirus policy effective within the gym to stop the spread of germs and for all of your peace of mind. . We have taken a number of steps to build upon our high standards of cleaning and hygiene. It’s also important that our members play a role in keeping everyone safe and we ask for your support with following our COVID-19 policy: You will notice UBF team members actioning increased cleaning during your sessions as well as a thorough clean of the entire gym 2x daily. Trainers and clients please wash/sanitise your hands before and after every workout. Disinfect all equipment before and after use. If you are sick or have flu/cold like symptoms please stay home. Sweat towels are compulsory and must be used at all times. No handshakes or high fives to reduce human contact. Members will be required to sign in upon entry to the gym. . We want to keep everyone informed, happy and healthy so we will be releasing updates as soon as we get them. We appreciate your support and we will see you in the gym soon! See more

20.01.2022 OUR COMMUNITY . We checked in with Marcia to see how she has been coping and what being able to access UBF online has meant for her: . Today marks 2 years with UBF . I’ve got tears in my eyes just writing about what a massive impact this place has had on my life. I joined struggling with mental health, anger outbursts and heavy mood swings.... . I certainly never thought I’d be the gym type. This isn’t your typical look at me workout space . It’s a community, a family and a sanctuary where you can feel safe and respected. . I was scared when UBF shut its doors, concerned to fall back into old habits and behaviours. Don’t get me wrong, I certainly still battle with mental health but nothing like I was 2 years ago. It’s amazing how UBF has transitioned in this difficult time. Our daily Zoom Meetings are super fun and keep everyone accountable . We still have trainer support, are provided with a range of different workouts and equipment to use. . I’m not worried anymore about the length of this whole COVID19 situation because I know Erin & her team have got our backs through this time 100%. Thanks UBF Fam! Love you guys, always . - Marcia Willner @ Zoom-Online See more

20.01.2022 Youth Athletic Development . As the new sporting seasons are fast approaching now is the best time to put some investment into your athleticism . . At UBF we understand the complexities of youth training and far too often we see kids let down by poor habits they have been allowed to develop through adolescence .... . Our new Youth Athletic Development block focuses and features skill development in the key areas of sports performance (acceleration, deceleration, lateral and jumping) . . Our program has been redesigned to fit a scalable progression model allowing our coaches to adapt a session to any age (10-18 years old) and experience level - . Our coaches are also from a wide background of sports (soccer, AFL, cricket, basketball etc.) and therefore adapt strength training to the kid and their sport . . A key part of our youth athletes Long Term Athletic Development is the use of progressions and continuum’s to ensure they are developing skills appropriate to their ability and needs . . Swipe to the final slide for a peek into one day of our new block of programming for YAD, running: MON/WED/FRI 4-5pm TUE/THU 7-8am See more

20.01.2022 Athlete spotlight . You may have seen her face around the gym, certainly during athletes hour, but it’s time to highlight Kayla’s dedication and effort to her training. . Kayla’s background is in basketball but unfortunately she has suffered ACL injuries and complications following . ... . Since joining UBF, her training has consisted of both rehab exercises and drills, combined with sports performance focused movements. During this time Kayla has always wanted to continue progressing her rehab and training (sometimes earlier than her coaches would like) and been eager to return to the court . Jumping and impact landings have been included in her program for the first time since injury, to Kayla’s delight, also highlighting how far her rehab and performance has come! . Kayla is also studying physiotherapy at the moment , which has helped in explaining and implementing the rehab process, while also allowing Kayla to have some input into her own programming. Keep up the great work, Kayla! See more

19.01.2022 UBF Community . We checked in with one of our athletes, Zoe, to see how she has been coping: I’m stoked with what you guys have put together . I’ve had two lots of equipment and programming and it’s kept me accountable at a time when I very easily could have let my fitness go by the wayside. I’m working hard, and feeling it . .... It’s given me confidence that I won’t lose all the fitness I worked so hard for at the beginning of the year, and when races are back I’ll be able to go hard! I feel so looked after and being able to still go to the gym is helping with my mental health too now that my desk job is also at home! - Zoe Johnson @ Zoom-Online See more

19.01.2022 END POSITIONS . Field based sport, specifically football is highly dynamic with movements seamlessly integrating into the next. Sport is often coached with an emphasis on the output (initial movement). Whilst this intent is required for effective movements such as sprint positions, lateral movement and jumping; field based athletes always overlook the importance of ending these movements. The outcome of this is running through , stopping without balance or losing ...body control transferring into poor habits. . When coaching at UBF we aim to create an ownership of start and end positions, emphasising landings, balance and control. Our skill based drills progress into complex linked drills , by doing this we reinforce the need to maintain good positions and cognitive linking. . Does this sound like something that could benefit your training and performance? DM us to get started today! See more

18.01.2022 Movember . Mo Bro's and Mo Sista's! Team UBF will be raising funds and awareness for men’s health over the month of November. Our fathers, partners, brothers and friends are facing a health crisis, yet it’s rarely talked about. Men are dying too young. We can’t afford to stay silent and we want to do our part! . If you’re willing and able to grow a Mo, why not do it for a good cause!? Patchy, lopsided, itchy or epic whatever Mo you grow this Movember, your face will... raise funds and awareness for men’s health . . If you’re unable or unwilling to grow a Mo you can participate in Rowvember, where we will be rowing 60km over the course of the month! 60km for the 60 men lost to suicide each hour . . Everyone is welcome to join in on the fun, or if you like, just make a donation! Check out our individual trainer’s Instagram pages and keep an eye on our Facebook members page for links to donate! @movember See more

18.01.2022 BUILDING OFF THE BASICS . Jumping and landing mechanics are both incredibly important when building a strong foundation as an athlete . This video shows Jess and Mat going through banded pogos and tall to shorts. Both of these exercises are super simple ways help develop the basics before progressing into more advanced plyometric movements.... . BANDED POGOS: This exercise is generally the very first thing we will implement when teaching someone the basics of plyometrics. Selective ankle stiffness is extremely important in terms of decreased ground contact time and this exercise is one of the best ways to teach it. The use of the band when first teaching pogos to athletes is useful as it assists the movement by pulling them upward, so when they jump their legs don't have as much body weight to move. That means they can contract faster and this enhanced speed trains the velocity component of the power equation in a safe, convenient manner . . TALL TO SHORTS: Most acute injuries occur as a result of landing, not in the act of jumping itself. Therefore, it is important to train with proper alignment and landing position. What use is learning to jump if you don’t first know how to absorb force eccentrically and land safely? This exercise teaches athletes to snap down into a strong athletic base position to be able to react accordingly to whatever happens on the pitch, for example change of direction, running, jumping . The base position is also utilised in the gym and is a strong base of support for many movements . . Stay turned to see how these exercises progress and watch these two develop into powerful and springy athletes See more

18.01.2022 WEIGHTLIFTING ATHLETE MEMBERSHIP . Our Weightlifter's Hour sessions begin next week! With the launch of UBF’s NEW Elite Weightlifter Membership just around the corner we wanted to offer some more information on what is included in this pathway. There are varying levels of membership to suit every weightlifter: . BASE WEIGHTLIFTING ATHLETE... 1:1 program run through session every 8 weeks with weightlifting coach Access to 2x "Weightlifter Hour" sessions per week 1RM testing session 4x per year Individualised, periodised program Training load management Access to TeamBuildr, including video analysis of some of your lifts Unlimited Gym access . PERFORMANCE WEIGHTLIFTING ATHLETE 1:1 program run through session every 4 weeks with weightlifting coach Access to 2x "Weightlifter Hour" sessions per week 1RM testing session 4x per year Individualised, periodised program Training load management Access to TeamBuildr, including video analysis of some of your lifts Unlimited Gym access . ELITE WEIGHTLIFTING ATHLETE 1:1 coaching session every week with weightlifting coach 1:1Strength Testing Coaching through weightlifting competitions you enter Access to 2x "Weightlifter Hour" sessions per week 1RM testing session 4x per year Individualised, periodised program Training load management Access to TeamBuildr, including video analysis of some of your lifts Unlimited Gym access . It’s time to take your training to the next level and there is no better place than Urban Base Fitness for your weightlifting needs. To see if our weightlifting program will work for you please contact us via DM, phone or email [email protected] . *As weightlifting is highly complex and skill specific those new to weightlifting must commit to 1x 1:1 coaching session per week for 2x 4week program blocks to cement their technical skill before joining the base or performance membership* See more

18.01.2022 IF I LIFT WEIGHTS I’LL GET TOO BULKY . If any women out there still believe that weights training will make you too bulky and muscular, then I want to know what the program you are following entails. This is a myth that a fair chunk of the general population still believe, not only is it untrue, but gaining that much muscle just doesn’t happen that easily . . It takes a long time to build muscle through consistent, regular resistance training and proper dieting. ...Even then for women you won’t get ‘bulky’ as they say because women's bodies make about 1/10th to 1/20th of the amount of testosterone as men's bodies. Testosterone is a growth hormone which is important for muscle growth, so biology is already against you there . . What’s wrong with women and having lean muscle? Building lean muscle and losing fat will both happen if you work really hard in the gym , getting bulky will not. The higher amount of lean muscle you have, the more fat you burn at rest. . The other benefits for women performing strength training include increase in metabolism for increased fat loss, stronger joints and less chance of injury, reduced stress, increased bone density, reduced risk of heart disease and diabetes. No to mention the mental health benefits . . Strength training has benefits for everyone! Lifting weights will not make you big or bulky. If you want to chat more about strength training and getting started on your health and fitness journey shoot us a DM! See more

17.01.2022 CAPTION THIS . Giveaway time! Comment your caption ideas below - the best caption will WIN a one on one PT session . .... This competition is open to anyone. You don’t have to be a member of Urban Base Fitness to enter! Winner will be drawn on 4/9/20, good luck!! See more

17.01.2022 UPDATE . Gyms to be allowed to open in NSW from June 13th! Group training sessions will be permitted, but class sizes will be capped at 10 people. A register will be required to be kept of all members entering the gym, as well as adhering to social distancing and strict personal hygiene and equipment sanitisation policies.... . This is all the information we have at this time, we’re just as excited as you with this huge step forward and the possibility of re-opening the gym! We will keep you updated as we find out more information. . So appreciative of your ongoing support and patience See more

17.01.2022 HUNTER LEGENDS PODCAST . This week @ashlee_ubf sat down with @jacobmphysio to talk about PT, strength training for women and how working in the industry has changed for her over the last 12 months . . Another one of our talented trainers getting the chance to share their story! It’s a great listen, link is in our bio so you can hear it for yourself

17.01.2022 OUR COMMUNITY . This week we checked in with Rodney and Brenda to see how they have been coping with the COVID-19 regulations and how they are enjoying their UBF online membership: Like most people we were saddened by the sudden closure of gyms and sporting facilities. A double whammy of social hibernation and working from home meant new stresses and strains as we adapted to the new normal. The biggest outlet we missed was regular couples sessions at @urbanbasefitness and... regular tennis!! And of course a hug from our girl . . Thankfully UBF was quick in adapting and we have been thoroughly loving both the Zoom online group classes and the TeamBuildr workouts. The latter having all required equipment sanitised and no contact dropped to our door for each 2 week block! What service! . The coaches hosting the Zoom sessions are brilliant, adapting to meet the physical and equipment capabilities of every person who joins. The workouts are physically great and also fantastic fun as the banter between everyone has gotten us to know a little more about each other I am certain that this effort put in by the UBF family has been a major contribution to all of us staying sane during isolation. With something different to choose from every day we have even been trying things we may never have thought to try at the actual gym, like Yoga with @ashlee_ubf which is a wonderful addition . Like everyone, we can’t wait to get back out there and having maintained some body and mind fitness we will hit the tennis court in great shape. . We can’t thank the UBF team enough for their professionalism and dedication, and who knows, the online sessions might be part of the new normal once we get to the other side of hibernation. - Rodney and Brenda Peet. @ Zoom-Online See more

15.01.2022 WORKING FROM HOME Mobility series - Part 2. . Sitting in a flexed position for prolonged periods of time can cause your hip flexors to shorten and tighten, this can contribute to hip and lower back pain . Those of you having to sit for 7-10 hours a day at a desk will be feeling the stress this places on your body! .... Stretches that focus on hip mobility can relieve the tension through your hips and into your lower back. This little mobility yoga flow that targets the hips and back should relieve any tension you are feeling while sitting at your desk all day. Spend about 20 seconds on each movement. This particular flow takes about 5-6 minutes from start to finish - if you feel that your hips need a bit of extra attention, feel free to run through it 2-4 times . . Give it a try at home and let us know if it helped! See more

14.01.2022 ERIN’S STORY . Today you get a little more insight into Erin’s story and how UBF was born. After years in the industry, Erin was burnt out and left her career as a personal trainer behind. 110% done, I was like, crisis, I was like, What the hell have I been doing with my life? I was like, I’ve been, in my opinion, trying to be the best I could possibly be within that job, doing whatever I could do. And it was just like the fitness industry is broken, and I was like, I...t is broken, that’s it, I hate it, I can’t do it anymore. So I completely quit and then went to work in a bar, and that is just not anything I’d ever planned for myself. . Still deeply passionate about the work that she did, but feeling that she was working in an industry that was broken, Erin decided to open her own facility that reflected her values and principles. Erin started Urban Base Fitness at the age of 25, out of a tiny little garage in a back street. Today, UBF is the leading facility in Strength and Conditioning in Newcastle with an incredible community built around it! A saying that I actually learned off one of the leaders in the industry is, people, passion, pride over profit. And I think that’s definitely something that we’re all about here, and that resonated with me a lot. And when I look back it’s like, Yeah, that’s what I was looking for. That’s what I was chasing. . Thank you @welcomedayone @HunterFuturepreneurs for having Erin on the podcast and allowing her to share her story. Interview is live today! Link is in our bio. See more

14.01.2022 OUR COMMUNITY . We checked in with Shantelle and Lyla to see how they have been coping and what they think of their online sessions: After attending the 9am mums and bubs religiously hearing the closure of the gyms was heartbreaking ! I love coming to UBF and socialising my daughter with the other babies! ... . My thoughts immediately circled around whether I would have the motivation to continue at home and how much I would miss everyone. The online support from UBF has been fantastic! There is always someone available to answer your questions and the exercises set through TeamBuildr are so well explained. The zoom sessions make me feel a part of the team again . . Equipment is changed up and delivered to my door regularly and I’m feeling pushed to continue my fitness . Loooooove team UBF and can’t wait to see everyone when this is all over! - Shantelle Ingram See more

13.01.2022 Merry Christmas from Team UBF! . We will still be open over the Holiday period on reduced hours! Only 2 weeks will be affected with 4/6 days still open in some capacity so you can keep up with your training and continue to work toward your goals over the holidays . We will be taking a little break on social media over the holidays, but will be seeing you in the gym!... . Wishing everyone safe and happy holidays! Thank you to everyone who made this year what it was, it got a little bit rocky but we made it through with the support of all of you! Very appreciative of our incredible community. See more

13.01.2022 UBF ONLINE . TeamBuildr has been an absolute saviour for us and our members during this time! We were already using TeamBuildr for our programming for personal training clients and our athletic development members, so we already had the software available to provide high quality programming via distance to all of our members. We are so appreciative that we have been able to continue supporting our clients while they exercise at home . .... UBF Online gives you unlimited access to our TeamBuildr app. This includes: Individualised workouts loaded that correspond to the equipment you have available to you Wellness and performance check-ins Instructional videos for each movement in your program Online support from your trainer . We have decided to continue offering our online product once we open back up and start operating as normal . So, if you have ever wanted to train at UBF but location has been an issue for you - you can now join the UBF Community from anywhere in the world! . DM us or email [email protected] to register! See more

13.01.2022 Athlete Testing and Profiling . Why search in the dark for results when you could just turn a light on . . In this case testing is the light, as it gives our athletes a measure of where they are and actionable plan to train and improve .... . At UBF we base all of our training principles and programming around scientifically based methods to ensure our athletes are successful and improving. Testing and profiling is crucial as it allows us as coaches to re-evaluate what works and doesn’t work for that individual . . This long term model or testing and re-testing allows us to ensure continual growth and Long Term Athletic Development (LTAD) . . As part of our Athletic Development Membership all athletes will compete in 4 testing weeks per year based on which programming block they are entering (Hypertrophy, Strength, Power), which key lifts we wish to program %s off and to red flag any movement deficiencies for correction . . Swipe to the last slide for a view of our athlete profiles detailing test results, comments, standards and tests we use at UBF . . Our next Athlete Testing Days will be held on the 21st and 22nd November. Send us a DM if you’re interested in taking your performance to the next level! See more

13.01.2022 Working up to a 1RM . If you are planning to test out your 1 rep max, then planning out how you will work up to a certain weight can make the difference between a successful and failed attempt. Here are some easy ways to effectively build up to a heavy attempt by ensuring your muscles and central nervous system are firing . . The easiest tip to follow, especially if you’re testing for the first time and don’t have a previous known weight to work towards, is to not mak...e a bigger jump than your last. For example, if you go from a 40kg to a 50kg back squat. Then your next attempt should be 60kg or less. . If you are re testing and trying to hit a new PB then write down your old PB, or the weight you want to PB, and work backwards from there. Give yourself anywhere from 3-6 sets to build up to that weight you first wrote down . . If you want to be more specific or let the numbers figure out your attempts for you. Then simply work up through the weights using your 1RM as a percentage to build to. Starting anywhere from 40-50% of your best and doing 90-95% of your best before your 1RM attempt . See more

12.01.2022 RECOVERY MONDAY . In addition to our regular Athlete Hour sessions, Monday afternoons are dedicated to recovery! . This gives our Athletic Development Members exclusive access to ice baths , massage therapy, self-myofascial release, guided mobility and flushing run/bike programming . This ensures adequate recovery from events and game days.... . Andy from @effective_sports_massage is in on Monday afternoons to provide massage therapy, book in your session now ready for recovery tomorrow! See more

12.01.2022 Does your programming have results in mind or are you just chasing weight? . At the end of the day we train to get results. You start out with a goal and the best way to work towards this is a plan. If you follow a program consistently you are much more likely to get results. If you are thinking more in the realms of strength and strength sports then there are ways you can slowly progress and peak your results . . Over the last 12 weeks @_coop_j has completed 3 blacks of... 4 week programming and has followed it almost perfectly! She had a goal to improve her numbers in the snatch and clean & jerk for weightlifting . We came up with a plan on how much time Jade could commit to training every week and made sure she stuck to it. . The programming side of things were specific to the areas Jade needed to strengthen as well as monitoring load with gradual intensity building throughout . A periodised program was used to work off percentages of her best lifts, so that she could work to an exact intensity specific to each session every week. . Needless to say, Jade came away with some awesome results. Improving her snatch by 5kg (30->35kg) and clean & jerk by 10kg (40->50kg). Without a plan and just chasing numbers blindly would never have produced results this great. So proud of Jade for continually working hard and deserving all her PB’s! See more

11.01.2022 WORKING FROM HOME Mobility series - Part 1. . We are aware that a lot of our members are having to work from home at the moment . We are also aware that sitting for prolonged periods of time can have some detrimental effects on posture. Over time, your neck, shoulder and head position will move forward away from the proper centre and your thoracic spine (mid and upper back) can develop an abnormal forward curvature . This can lead to head, neck, shoulder and back pain . .... This quick little thoracic focussed yoga flow will allow you to loosen up your thoracic spine mobility and ease any pain you may feel after a long day spent working at a desk. Spend about 20 seconds on each movement. This particular flow takes about 3-5 minutes from start to finish - if you feel that your thoracic mobility needs a bit of extra attention, feel free to run through it 2-4 times . . Give it a try at home and let us know if it helped! *Note: if you don’t own a foam roller a tightly rolled towel will make a great substitute! See more

10.01.2022 Weightlifting Terminology . So many different words are added into the variations of a snatch, clean and jerk, that it’s very easy to get confused . So here is a quick explanation of all the frequent weightlifting terminology we use at UBF: . Hang - whenever you are lifting the bar from anywhere that is not resting on the floor or off a block, then the lift would be called a hang. Whenever this lift is programmed for one of our athletes it is always specifie...d where the hang starts simply by using body parts. Most common hang positions are above knee, below knee, mid thigh and mid shin . Hangs are great to start an athlete in a part of their lift they might struggle with the most or need to develop more strength/speed. . Power - this one has different meaning for a snatch/clean than a jerk. When referring to a snatch or clean it is the depth of which the athlete catches the bar. For it to be considered a power you must catch the bar with your hips at 90 degrees to your knees or higher. Therefore, if you catch lower than 90 degrees it is just considered a snatch/clean. Squat snatch and squat clean are not weightlifting terminology. When referring to a power jerk, this is an alternative positioning of the feet to the traditional split jerk. Where rather then splitting them forward and back you just move them out to either side to get under the bar. Powers are great for developing speed and acceleration , widely used for athletes in field based sports. . Pull - from either a snatch or a clean, a pull requires you to triple extend fast at the end of your lift. You should have knees, hips and ankles all driving tall to create a fast upward drive through the bar while balancing through the balls of your feet and shrugging through your shoulders. If you were to pull with your elbows that would be considered a high pull instead. Pulls are commonly used to build maximum speed strength for weightlifters . . While terms can vary amongst the weightlifting and S&C community. These are the terms we use at UBF for our athletes . See more

10.01.2022 OPEN TESTING DAY . UBF is hosting a free open athlete testing day, measuring your strength, jumping, functionality and body composition, all factors impacting performance. All members and non members welcome (register via link in bio or DM me with email and name). . TIME - 11am... LOCATION - UBF (2/24 Oakdale Rd Gateshead) . All athletes will receive an athlete profile detailing their strengths and weaknesses, with comparisons to UBF standards . . All non-members will receive a discounted initial 1:1 session, and provided a link to a free 4 week strength program! See more

10.01.2022 UBF YOUTH ATHLETIC DEVELOPMENT PROGRAM . Our YAD athletes are very important to all of us at UBF. Their dreams are our dreams and we are dedicated to help our kids realise their athletic potential. . We believe that strength, speed, skill and agility can be taught, and is best developed early on in an athlete's career to set them up for success.... . We believe all athletes deserve to have access and equal opportunities to develop themselves while in pursuit of their dreams - not after. . We believe training athletes requires an entirely different approach when it comes to gym based programming. For this reason we have designed our gym specifically for athletes by athletes and industry professionals. . We believe emerging athletes deserve a place outside of their sporting arenas to be supported and inspired by coaches and their peers alike. . If you would like more information on our Youth Athletic Development or Athletic Development membership options send us a DM or email us on info@[email protected] See more

09.01.2022 WORKING FROM HOME Mobility series - Part 3. . We are aware that a lot of our members are having to work from home at the moment . We are also aware that sitting for prolonged periods of time can have some detrimental effects such as you head position moving forward away from the proper centre, adding extra strain on the neck and shoulder muscles . .... This quick little neck and shoulder focussed stretch flow will allow you to loosen up your neck and shoulders to ease any pain you may feel after a long day spent working at a desk . . Spend about 20 seconds on each movement. This particular flow takes about 3-5 minutes from start to finish - if you feel that your neck and shoulders need a bit of extra attention, feel free to run through it 2-4 times . . Give it a try at home and let us know if it helped! See more

08.01.2022 DE-LOAD SESSIONS . Not every training session needs to be a heavy or maximal effort session. However, sessions and exercises should always be completed at maximal intent no matter the load or intensity. Intent refers to lifting the weight with quality and purpose to still elicit the desired training effect. . For example, last week Chloe had her Friday training session between big days of tennis on both Thursday and Saturday . This meant the session needed to altered s...omewhat to ensure that Chloe's performance on the court was not compromised . When altering a session, volume is often the first variable to be changed. This means lifting the same load (weight), with intent, but reducing the reps and sets to avoid fatigue. . The main goal of strength training sessions is not only to reduce the risk of injury and make athletes stronger, but also to allow them to perform at their highest capability on the field or court. Therefore, in Chloe's example, completing her usual high effort/intensity session on a Friday would hinder her performance on Saturday, especially after being slightly pre-fatigued from Thursday . . Quality > quantity should be the main focus of a de-load session. See more

08.01.2022 UBF ONLINE . Team UBF have been busy organising a value packed online product and we are really excited to share it with you . . We have taken complete inventory of our equipment and split it into 6 groups, focussed on quality program design and ensuring you will hit all your muscle groups to maintain your strength, making the most of the equipment while you have it. We will be rotating equipment, so every two weeks you will have your equipment picked up , cleaned and ...sanitized thoroughly , and receive a new equipment pack with corresponding Team Buildr workouts and virtual video run throughs. . We are also offering 11 online classes per week via Zoom to keep you motivated and accountable, as well as maintaining the social aspect of group class. This also gives you direct contact to your trainers for support in keeping you fit and healthy (physically and mentally). . Your UBF Online membership gives you access to: - UBF Team Buildr app (unlimited) - Full Class Schedule Online via zoom (videos are recorded and saved with the options to replay.) - Equipment hire, delivery and rotation (2weekly) with programs loaded into your app to suit. - Each program comes with a set of instructional videos focusing on technique, set up and at home hacks. - All members are able to contact UBF trainers for troubleshooting etc - Bonus class & Seminar content . Thanks for your support, it means the world to us. Thank you all so much for being patient and supporting us while we take the time to create an online product that we can be proud of. Please don’t hesitate to contact us if you need a hand adjusting to online training! Send us a DM if you are interested in more information . See more

08.01.2022 WEIGHTLIFTING ATHLETE MEMBERSHIP . We are excited to introduce UBF’s NEW Elite Weightlifter Membership! Weightlifting is growing at UBF. We have more and more members signing up to learn a new skill, refine their technique or up skill their knowledge. Weightlifting is a highly specific, skill-based and complex sport. The ‘Clean & Jerk’ and the ‘Snatch’ are explosive movements as they require a combination of maximal strength and maximal speed . .... Our weightlifting coach @brent_ubf , is highly qualified and as a weightlifter himself he fully understands the demands of the sport . Brent follows tried and tested methods of programming to enable you to reach your potential. All programming is individualised and periodised using scientific principles to teach you how to safely and effectively produce explosive force and power . . As a UBF Weightlifting Athlete you will have access to our 2 Weightlifter Hour sessions on Tuesday/Thursday evenings at 6:30pm. Unlike any commercial gym, the performance area of UBF is exclusively closed off to our weightlifting members. This is the perfect time to complete your program . Whether you want to tidy up your skill progressions, need helpful cues, movement variations or need a spot - Brent will be on the floor floating between our weightlifting athletes. . Urban Base Fitness is built for athletes by athletes and high level strength and conditioning coaches. Providing you with an elite level facility and the tools necessary to improve your sports performance and optimise your athletic potential . It’s time to take your training to the next level and there is no better place than Urban Base Fitness for your weightlifting needs. . To see if our weightlifting program will work for you please contact us via DM, phone or email [email protected] See more

08.01.2022 It’s times like these we should be supporting each other

07.01.2022 PERIODISED PROGRAMMING What is it and should I use it? . The aim of following a program is usually to improve on a component of fitness, which can be strength, speed, body composition, power, mobility, technique, etc. So if you wanted to be at your strongest or your most powerful at a certain period of time, then you would follow a periodised program. .... Most commonly used for performance based goals, a periodised program is designed to get your performance to peak . Although it’s popularly used in sports, the experienced gym goer can also reap the benefits from this style of programming to set some new PB’s. . The basis of this style of program is to slowly build towards your goal over the course of 4+ weeks . Following a scale to track your intensity, whether that be a percentage of your max or rating your perceived exertion. Proper planning will allow your body to rest and recover after big demands in training for gradual results to continue. . Periodised programming is definitely a smarter way to train . If your results have plateaued and can’t seem to push past a barrier then a more scientific based approach like periodised programming might be the way to go. Regardless if you play sport or just have a particular part of the year you want to perform at your best, we all want to get the most out of our training. The team @urbanbasefitness have got you covered to get you hitting some PB’s with this proven system. See more

07.01.2022 Important Info on COVID-19 Regulations . We are extremely proud of all of our staff and members for making a huge effort to adhere to our COVID-19 policy. With the NSW Government guidelines changing, we just wanted to make a post to remind everyone of our COVID-19 safety plan. .... We have taken a number of steps to build upon our high standards of cleaning and hygiene. Please read the following carefully: You will notice UBF team members actioning increased cleaning during your sessions as well as a thorough clean of the entire gym 2x daily. We now also have a COVID-19 Safe Hygiene Marshal on duty during our hours of operation. The marshal is responsible for ensuring all aspects of the COVID-19 Safety Plan are being maintained, but it is also up to our members to ensure that they are following our policies. . We will be minimising co-mingling between groups as much as possible to minimise contact. Please take note of the Zones and capacity numbers for each zone while you’re in the gym. . Trainers and clients please continue to adopt good personal hygiene practices and wash/sanitise your hands before and after every workout. . Please sign in upon entry for COVID-19 tracing purposes. . Disinfect all equipment before and after use. . If you are sick or have flu/cold like symptoms please stay home, we can reschedule your session. . Sweat towels are compulsory and must be used at all times. If you own your own exercise mat please also bring this to your sessions. . Please get changed and/or shower at home where possible to minimise contact through sharing of the gym amenities. . Equipment will be set up to adhere to social distancing and equipment sharing will be minimised as much as possible. Where equipment must be used for multiple members we will ask that the equipment is sanitised before someone else uses it, including during group classes. . No handshakes or high fives to reduce human contact. . We will be complying with the 1 person per 4 square metres rule. Please book in for your sessions in advance by letting one of the trainers know you are coming in, this allows us to ensure we won’t be over capacity. See more

07.01.2022 What you don’t need for weightlifting . The assumption of skill, mobility and strength required for weightlifting has hindered or delayed many people from starting sooner! While having all these attributes helps, none are essential and all can be acquired and learned . . If you can’t catch weight in a full squat position or are limited to certain depth due to mobility or injuries then you can catch high in power positions . It’s a common misunderstanding that for a... snatch or clean to count you have to catch the bar in deep squat position. . Similarly, people tend to worry about their capability to start with the bar from the floor. If you are unable to do so you can start in various hang positions or even off some blocks at a suitable height . . Other variations to adjust your mechanics to weightlifting can be power jerking instead of split jerking, using a wider than usual grip for snatches or rolling your fingers through to catch cleans more easily . . You don’t have to be at an expert level in your strength movements to give weightlifting a try! Our weightlifting athletes are all at different levels and their programming reflects this . See more

07.01.2022 Athletic Base Position . Athletic base position is essentially a body position which indicates readiness. It is not necessarily the most efficient stance for specific movements, however, it allows for a variety of movements in differing planes of motion. . At UBF we consistently cue our athletes into this position as, especially for field based athletes , this is the most effective position for reactive movements (whether that be lateral, forwards, backwards).... . It allows the athlete to produce force in certain movements patterns, without hindering other movements (eg. Narrow stance may be beneficial for linear sprinting, however it would make lateral movement much more difficult). . Major Cues of athletic base position: - Feet hip distance apart - Knees slightly flexed (think 1/4 squat) - Bum back, glutes engaged - Chest proud but not hyperextending the back . This position is fundamental in a lot of exercises and drills both on and off the field. At UBF we train this position in our landing mechanics, lateral change of direction drills and double leg deceleration. The ability to efficiently absorb and produce force from this position is beneficial to any multi-directional athlete . See more

06.01.2022 BASE STRENGTH . This week marks the addition of 2 more Base Strength classes to our timetable , as well as the beginning of a new program block! This 4 week block has a focus on hypertrophy through time under tension (TUT). . There are multiple ways you can elicit more TUT . We have talked a lot about adding tempo’s and pauses to movements, but you can also increase TUT by adding volume to a particular muscle group.... . Saturday Base Strength is working off a compound set scheme. A compound set doubles down on the SAME muscle group, performed one after the other, with 1-2min rest between sets. Because you are working the same muscle group during both movements, those muscle fibres are exposed to more TUT. . Each compound set is performed as a pair , the movements target the same muscle groups but do not necessarily have to be performed in the same plane. The idea is to target more than one function of the muscle group so that multiple heads of the muscle are getting a workout! For example: A1. Seated DB shoulder press A2. DB bent over reverse fly . Happy lifting! See more

06.01.2022 Max Power . With the new layout at the gym we are introducing some explosive movements into our Max Strength class. No this isn’t a client spotlight post about a guy named Max, we are adding in some power based exercises to mix things up a bit . . To summarise simply: Strength is the ability to apply force, whereas power is the ability to express this force quickly. So any movement that requires a high velocity at some point would be a power based movement .... . We will also use this new program block to test our members on technique. Challenging them to create more velocity and speed while maintaining good form. All the while keeping a top up on compound exercises to ensure our strength reserve is solid . . If your interested in doing some ‘Max Power’ and becoming faster and more explosive, then come and try our new program on Tuesdays and Thursdays 6am/5:30pm! Send us a DM . See more

06.01.2022 A GREAT CAUSE . Our beloved Athletic Development members Matt and Maddi are doing something wonderful! They are each taking part in the @heartfoundationau mymarathon in honour of Matt’s late father. . Across the month of October they will be running 84kms (the distance of 2 marathons ) to raise money and awareness for heart disease.... . We are supporting them in the gym, keeping them strong, powerful and injury free. But to us that is not enough, we would love to support them by running the last 5km of their 84km total with them! The UBF trainers have committed to support Matt and Maddi by crossing that finish line with them, as well as holding a BBQ and merch sale with all profits to be donated to @heartfoundationau. More information to come, but please keep Saturday Oct 31 free in your calendar so you can join us in supporting these guys! . In the mean time - every bit counts, if you can spare a donation please head over to @matthewmeares account, the link is in his bio! See more

06.01.2022 WELCOME TO THE TEAM JACOB HILL . UBF has added another amazing trainer to our team and we couldn’t be happier . Jacob has been helping us out with our athlete members for a few months now as well as training some of his own clients out of our facility. . Jacob is a brilliant addition to the team and between Benny, Brent, Declan, Cooper and Jacob there are some serious boyish good looks being thrown around, how lucky are we!?... Jacob isn’t just a pretty face, check out his qualifications: . - Bachelor of Exercise and Sports Science - Master of Exercise Science (Strength and Conditioning) - Level 2 ASCA Accredited S&C coach . Jacob has been working in Strength and Conditioning for ~ 4 years, specialising in athletic development, especially court based (tennis, basketball, netball..). Jacob is an athlete himself, playing cricket and soccer in local competitions. He recognises that practical experience, continual education and your own movement competency is key! Jacob has been attending our team training as well as taking the time out of his busy schedule to upskill his own programming skills and movement literacy with @declan_ubf and @cooper_ubf. . Jacob will be helping out on the gym floor during Athlete Hour, if you see him in the gym make sure you say hi See more

06.01.2022 Hedley Boys! . Although most of the sporting season is finished for everyone these three boys are still killing it as always, both on and off the field. Seth and Braith are a part of the U16s Central Coast Mariners academy and Tay is in the U14/15s team . . Seth, Braith and Tay have all been training with @cooper_ubf for about a year now, hitting all key areas in gym and field based sessions. They even committed to getting their field sessions in during quarantine, mak...ing sure they stayed fit and healthy when returning to play. . All three boys progressed to the top 6 finals pool competing against teams such as Sydney Fc and Western Sydney Wanderers. With both teams sitting on 2 wins and 1 loss . . Recently the boys have been through a 6 week power block focusing on contrast training for both lower body and upper body. This block also included skill work at the start to help with landing, jumping, change of direction . . Developing a comprehensive long-term athletic development program that focuses on practical, functional, and sequential skill development is particularly important when it comes to youth athletes and their success. Stay tuned to see how these boys progress! See more

03.01.2022 Importance of Screening . Here at Urban Base Fitness we focus massively on early detection and prevention and that’s why we use pre screening . . Before any of our clients start working off a program, we do an FMS (functional movement screen) and assessments which involve several tests to help show any issues that we could encounter later on in our fitness journey .... . The FMS involves 7 different bodyweight exercises which involve quite advanced movements so we can truly see how someone moves. This process is a very important part of any athletes development and progress because it shows any underlying issues which need fixing . . Once you’ve completed your FMS we then go through our loaded patterning, which involves general exercises like a lower body push, pull / upper body push, pull to show how you move under load and what we could potentially use for your program. Using loaded patterning can also help us to see what we can expect to happen based off our FMS score whether to progress/regress exercises to suit our clients and to get the best results possible . . If you’re keen on getting started and want to find out more shoot us a dm or contact us via email See more

02.01.2022 TRAINING WITH AN INJURY . Nic Farley is a regular PT and group class member who recently fractured her ulna . Nicky was smashing training up to this point and the thought of missing out on training or losing her progress (maintaining muscle tone in her upper body) was getting her down. . In comes BFR (blood flow restriction)! With the use of BFR we can minimise musclular atrophy by tricking the muscle . This occurs through the occlusion of diastolic blood flow (return ...to heart) while still allowing blood to enter the working muscle. This increases the intramuscular pressure, inducing hypertrophy. Meaning we can utilise less external load to gain the same internal stress on the muscle. . WHAT Minimal weight, same gains!! Sustaining and injury doesn’t mean that you have to stop training. We can alter any programming to work around injury and keep you moving and chasing your goals! See more

02.01.2022 empowHER PODCAST . We have launched a podcast, hosted by @ashlee_ubf! The idea behind this podcast is something very close to the hearts of both Ash and @erin_ubf, we wanted to create a platform for connecting with strong women in our industry who share our high-performance mindset and give them a platform to share their journey in the industry. . The extra spare time at the moment has given us the perfect opportunity to launch empowHER. This weeks episode features @sara...briscoehough, a powerlifting athlete, personal trainer, exercise and sport scientist and soon to be clinical exercise physiologist. . Sara is the definition of a woman with a high-performance mindset and we couldn’t wait to sit down and talk a little bit more about her journey into the health and fitness industry. Thanks for being our first guest, Sara! . Episode 1 will be live on Monday 1/6 See more

01.01.2022 Client Spotlight . Being consistent is one of, if not the most, important aspect of reaching your goals. @louise.Abercrombie is a great example of this with the way she goes about her training . . When gyms reopened, she was ready to throw herself in the deep end and try something new with weightlifting! Coming from absolutely no experience with snatching, cleaning and jerking everything she has learnt is from scratch. The skill and technique required to complete ...these lifts takes a lot of time and effort. Louise has taken all of this in her stride and her results have been following an upward linear improvement every week! . From not being able to complete a overhead squat without losing balance or being able to catch a clean in the front rack properly, Louise had come a long way with more weight being put on the bar almost each week and technique continually improving. Credit here is definitely due for tackling something new and crushing it! See more