FIT BAR

TDEE = BMR + NEAT + EAT + TEF.

Most people overestimate exercise (EAT) for fat loss. For the general population, NEAT + TEF often contribute more to daily calorie burn than structured workouts.

That doesn’t mean exercise isn’t important—it just means its role in weight loss is often overstated. Exercise is still crucial for strength, muscle, power, and long-term health (more on that later).

Proud to have sponsored this amazing event! FitBar is committed to promoting healthier living in the community, always 💚🏋🏽‍♂️💪🏻

Premiership moments like this make coaching so rewarding. 🏏🏆🥇

Callum stepped in under pressure in the U14 A Grand Final, chasing 200+ and played a crucial knock for his team.
28 runs off 32 balls, five boundaries, positive intent from the start, and most importantly a clear understanding of the situation.

What I loved most wasn’t just the runs, it was the decision making, the calmness, and knowing his role in the team.

I’ve been coaching Callum in cricket for 5 years, and over the last 2 years we’ve added strength & conditioning as part of his long-term athletic development. Seeing the progress translate into moments like this is special.

Clutch innings. Big stage. Team gets the win with two balls to spare.

Proud coach moment. Congratulations Callum and the team on winning the Grand Final 👏🏏

Life has a funny way of reminding you what really matters.

A few seconds changed everything — and somehow we were lucky enough to walk away.

Since then, every normal day feels like a gift. 💝

Consistency starts with choosing yourself — every single day. 🙌

Pas didn’t come to Fitbar for a quick fix.
He came for clarity.

A clear starting point.
A plan that made sense.
Training that matched his body, goals, and lifestyle.

No hype. No guessing.
Just consistent work, guided properly.

The progress you hear in his voice didn’t happen by accident.
It came from training with intent, and sticking to a process.

This is what the Fitbar journey looks like.
Real people. Real progress. Built to last.

Apply for Coaching
Link in the bio for ⬆️
https://form.jotform.com/Shalika_FitBar/apply-for-coaching-at-fitbar

Looking for personalised coaching, built for you, in a small group vibe? 🏋️‍♀️💪🏻👫

Yes. FitBar is your answer.

DM “SMALL GROUP” to apply. 🙌

“I can feel the difference.” 🏊‍♀️🏋️‍♀️

Three weeks ago, we assessed rotary stability, how the body controls and transfers force through the trunk as the arms and legs move.

We didn’t train swimming movements.
We started by checking the baseline, how the body moves, stabilises, and transfers force.

After targeted work in the gym, we retested the same movement.
The change was clear.

Better control.
Better connection.
Less energy leakage.

When fundamental movement functions improve, they don’t belong to one sport.
They transfer to any sport.🏀 🏋️‍♀️⚾️🏏 🏊‍♀️

This is how movement quality supports performance, quietly, efficiently, and across any sport.

She didn’t train to win races. She trained to get stronger.💪🏻

Devmi started training to feel fitter and more capable for her work as an engineer — no finish lines, no stopwatch goals. Just consistent training, movement basics, and strength built the right way.

I didn’t train her for the races.
Her husband — a runner himself — coached her return to the track.

But because the foundation was there, the strength transferred.

After years away from running, she lined up at her school sports meet in Melbourne.
100m. 200m.
🥇 Gold in both.

This is what smart training looks like.
Build the base, and performance shows up when it matters.

So proud of this power couple. 👏🥇🏆 .devva._

Four National Titles. One Mission. 🇱🇰🔥

🥇 50m Backstroke
🥇 100m Backstroke
🥇 200m Backstroke
🥇 200m Individual Medley
🥈 100m Individual Medley

Last week, this man was crowned Sri Lankan Senior National Champion — a result of relentless discipline, precision, and belief.

Every race, every rep, every sacrifice is driven by one goal: bringing a medal home for the motherland. 🇱🇰
Honoured to be part of the journey. What a legend in the making.

The work continues. 💪🏊‍♂️