Bilijk Fitness Centre

UPDATE

The lights 💡 are being fixed at the gym today. The electrician says should be done by 2pm he doesn’t mind if people come in as long as they’re extra cautious, Gym Safe ✊🏽🪶

ATTENTION

All gym goers,

Tomorrow Aug 5th from (9am-12pm) there will be maintenance in the gym I please ask that you hold off on your workout during those hours to maintain everyone’s safety.

🦅 PSA 🦅

Hello all gym goers, just a friendly reminder to take your gym clothing home with you after your gym session.Shoes are accepted ✅ but shirts,shorts,pants,hoodies,socks ❎ should go with you please & thank you woliwon. 💪🏽 💪🏽

https://www.instagram.com/p/DWuFjRYDcAs/?igsh=ZnBndGpocTJkOHJ1

Healthy hips aren’t just about stretching — they need strength, control, and full-range movement. To keep your hips moving well and feeling better: • Train hip flexors in both shortened and lengthened positions • Strengthen the adductors • Work on both internal and external rotation Many people focus only on flexibility, but without strength, that range isn’t supported. A big missing piece for a lot of people is hip internal rotation. When it’s limited, the body often compensates through the lower back or SI joint, leading to tightness, pinching, or ongoing stiffness. Improving hip function means: • Restoring joint mobility • Activating deep hip stabilizers • Building control through movement If you spend long hours sitting, your hips can gradually lose mobility and strength. Simple routines done consistently can help reverse that and keep your body feeling more capable. For SI joint discomfort, gentle mobility work combined with controlled strengthening can help reduce pressure and restore smoother movement — but long-term improvement comes from building strength around the hips and core so the area stays supported. It’s not about doing more — it’s about moving better, step by step. via @proformance_sportstherapy

Get after it !!! 💪💪

Mark your calendars! Friday Feb 13th @12 pm. Top prize giveaway of 80 bucks and additional door prizes. Light snacks provided after the workout. I wanna see the neon and leg warmers! lol Shold be a fun time, sweatin to the 80's!!!!

ALL FITNESS LEVELS WELCOME!

Lower back pain is a common occurrence in many people. A simply answer could be strenthen your core to fix back pain, althought that is true, there are other structures that need attention and work.

The Strong Connection Between Low Back Pain and Weak Multifidi (and the Best Ways to Strengthen these Important Muscles) - Human Locomotion In any given year, nearly 40% of the US population will develop a low back injury severe enough to limit activity (1). Once injured, there is a 22% chance of reinjury within three months, and a nearly 80% chance of reinjury within the next three years (2). The cost of treating these injuries is astr...

The hip and glute are a major source of dysfunction and irritation and can happen because of a lot of different things. Including mobility and stretching along with having good core, glute strength and posture help to eliviate pain and symptoms that can happen.

PSA

Just a friendly reminder children under the age of 16 must be under extreme supervision while in the gym. There is lots of new heavy equipment which can cause serious injury.

🙂GYM SAFE🙂

Just wanted to note the error on the original poster for the challenge that is starting this MONDAY the 22nd. (not Wednesday)

I’ve received some messages of people wishing to participate that cannot make the registration/weigh in date this Monday, so I am leaving registration open for the entire week but not before Monday the 22nd.

As mentioned I will be at the gym 8-5 this Monday for those that wish to sign up. After everyone signs up I will create a private group where I will post about the challenge specifics and a couple surprises !!

This is a Transformation Challenge, it’s not only based on weight loss. The judges take into consideration weight, measurements, before and after pictures as well as your personal write up when deciding on finalists.

It’s a great way to get motivated on your health journey and have some accountability and community with those who are doing the same thing. As mentioned there are random prize draws throughout the challenge so ample opportunity to win as well as receive a Health Starter Kit when you sign up.

Feel free to message me with any questions or concerns. I love this Challenge and can’t to watch all of you smash some health goals!!!

🫶💪
Ally