The Bar Goderich

Do you struggle with doing a squat with confidence, and no pain?

This group does not struggle anymore.
They have worked to get to that point.

Each have overcome obstacles; hip and knee replacements, knee pain, muscle strain, arthritis and illness. Life is not easy, but it is rewarding when you stay consistent with being active, in working out in a manner that helps you build strength and not get injured.
Working with a coach helps you with that next step.

Do you want to feel squatastic? 😁

DM me Penny Fbbc or email [email protected]

Exercising with a BOSU ball can significantly improve balance and stability by engaging the stabilizer muscles in your body. The unstable surface of the BOSU ball requires you to actively engage your core muscles and make micro-adjustments to maintain balance.

At Small Group Personal Training we work not only building strength in the big muscle groups of the legs, core and upper body, but the stabilizing and smaller muscles of the body as well.

By also working the stabilizing and smaller muscles in the body ensures that you are building muscle evenly throughout the body, to help prevent injury, fatigue, gait, posture and over all muscle imbalances.

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💃 BIG NEWS FOR WOMEN 💃
Would you like to experience more strength and confidence with a group of like-minded women?
Right now, we are opening up 20 spots to our "4-Week Little Black Dress Challenge."
When you Join Our Little Black Dress Challenge, you will receive:
🏋🙋‍♀️ 4 Weeks of personalized training with professional, helpful coaches
📋 Personal success & strategy session to get you on the right path for YOU.
🍽️ Complete Nutrition Plan to make it easier (and more tasty!) than ever to enjoy healthy, delicious foods
💃 A fun night of celebration and accomplishment with your new friends at the end of the 4-Weeks
Click the Link Below To Apply. Challenge Start is April 3! ⏬
https://nvfitnessfbbc.2x-win.com/4w-lbd-sp/

Some days we get frustrated 😖 and then other days the stars ✨all align and we see and feel the results of our efforts.
Susan consistently workouts out in a small group sessions 🏋️‍♀️ at the Bar and at Fit Body Forever 🏃‍♀️. Today her form was fabulous and she did excellent 🥰

Congratulate Sue on hitting some new personal bests!

If you want some help to reach your personal bests contact [email protected] about trying out the Bar.

What do these hands say to you?

They say something to each person that these hands belong to…..

They are a badge of honour, they wear them proudly!

These calloused hands mean they are working on their strength, flexibility, mental toughness, being stronger than the day before, they can accomplish anything they set their mind to, show the challenges they have overcome, the challenges they are ready to take on!

Just because their hands are calloused doesn’t mean they are ready to quit! Each person has a goal they are working towards.

Individually they are strong, determined, successful hands 🙌

Together they are unstoppable 💥💥

They encourage, support and help each other each and every session to be better than their last session together!

These are the hands of one of my small group sessions!!

I can’t wait to see where they take them next!

“Who’s going to have more callouses next?” was one question posed when I asked for this 🤚🏻 pose!

Want to join these 🤚🏻?

Drop a comment and a 🙌 below!

It's the little things in life that make us smile 😊

Lynn's win
" I needed something from the garage on the weekend. I had to climb up on a step ladder and move a bunch of things from on top of it to get it down"
" My husband came out and said I can get that for you" , 6 months ago I would have had to ask him to do it for me.
Now, "I got it" 💪❤

!
Small group training everyday strength for the wins!

DM for more information about Small Group Training

Small changes can make the world of difference.

Brooke started our Small Group Personal Training program at the end of January of this year.

She met with me for her Blue Print Meeting. This 30-45min meeting is a chance for us to sit down together, for her to tell me about her goals, for us to discover what they really mean to her and why they are important for her, we uncover what her biggest struggles are that are holding her back from reaching those goals and then we make a plan that works for her.

🎯Her goals, like many in our small group program:

Lose weight ⚖️
Build strength 💪
Build leam muscle 💪

The most common struggle is nutrition!

For Brooke it was the after dinner snacks, when the kids were in bed and staying up too late.

I’d say that she has taken her plan that we came up with for her and ran with it!

Would you like more information on our Small Group Training Program, DM

Coaches Corner
- Recovery -

Hydration, nutrition, stretching and rest are key for enhancing muscle protein synthesis, recovery and minimizing the risk for injury. These four components are effective and essential for optimizing recovery.
Getting proper rest is easily one of the most effective ways to recover from any form or degree of physical exertion. Sleep allows your body to repair its muscle tissue, promoting appropriate inflammation and hormone reactions. Hormones, such as human growth hormone and testosterone, increase during sleep, which helps you perform even better the next day. By sleeping eight hours each night, you’ll not only recover quickly but also reduce your chances of injury.
To improve your sleep quality,
1- Set yourself up for success by establishing a bedtime routine. Give yourself time to relax each evening. Sticking to a regular schedule will help you avoid being overly tired before getting in bed.
2 - Stop the use of electronics at least a half hour before your bedtime.
3 - Stretching routines and foam rolling are beneficial in helping people to recover from workouts but also can be used before bedtime to help with relaxing and decreased discomfort from tight muscles.

Lifting in the Red zone today 😉

Happy Valetine's Day! 💕