with a very comfortable 80 x 3!
We are currently dieting so focus has shifted from relative strength peaking and more to hypertrophy.
My favourite way to do this with strong clients is to run 2 days hypertrophy/functional hypertrophy focus and 2/3 days strength endurance/ hypertrophy focuses.
Nearby gyms & sports facilities
Petersfield Road, Winchester
Chamberlayne Leisure Centre, Southampton
Bar End Road, Winchester
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Operating as usual
with a very comfortable 80 x 3!
Carla always elevating performance in everything she sets her mind to! Congratulations!
Posted • Queen Elizabeth Olympic Park 10k Race Done🏅
Very happy with a time of 43:58 which took 2 minutes of my previous PB⭐️. The weather was great, the atmosphere great, my teammates were great (& smashed it) 👊🏻🏃🏼♀️Now to celebrate 🔥.
Alternative Grip for Front Squat
This is a weeks difference! First video is the first rep of 120kg the second the first rep of 130kg.
Client shows what immediate small adjustments to movement patterns can make.
We have put focus on pulling the bar into the quads and putting more emphasise on pushing the glutes to the bar. This is made possible by allowing the thoracic to flex and only focusing on extending the lumbar until the bar reaches the knee. Look at how much stronger and faster the lift looks as a result.
Do not underestimate the power of moving light weight quickly.
We are 6 weeks in to this 12 week peak so ample time to have this adaption to carry to the neural days
HUGE congrats to our client for this massive 6 month progression!
We dieted & trained, but we didn’t just diet and train! We traveled, had family meals, had wine, had gin, got strong, moved house, raised a kid, smashed the corporate life, and STILL made this much progress.
The real progress doesn’t come from a quick 12 week diet, it comes from a making lifestyle changes, actively learning to balance a new approach to nutrition, being consistent. This client is now increasing her daily food intake slowly, focusing on health and getting stronger and increasing muscle mass.
We couldn’t be prouder! Congrats!!
❗️ATTENTION IRONBAR CLIENTS!l ❗️
We’ve just had our first 1-2-1 virtual personal training session which went SO successfully 😁 nailed her session, corrected technique and pushed to new intensity 👏
Sessions are reduced rate comparative to face-to-face and will be available for the foreseeable. Please let us know if you’d like to book in!💪
Don’t let a lack of commercial space limit your potential. 🤩
Stuck inside? Bored of burpees? Let’s get creative.
Get in touch 🥳
Week commencing 23rd March - garage session availability. Clients and non clients please enquire to book slots :)
LETS GO !! Excited to get the ball rolling ready for comp. we’ve been working with Lauren for about 8 months getting her food nice & high, getting strong and adding leaaaan tissue. We’re at the perfect point to start a cut, stoked 💪👊
So you want to get lean? First question: what’s your perception of lean?
Is it 5kg lighter? Is it 10kg lighter? Is it one dress size down? 4 dress sizes down? Is it an outline of your abs? Or veiny shoulders and hamstrings popping? Everyone’s perception of lean is different, and everyone’s ability to get to a certain level of lean differs too depending on muscle mass and maturity, strength, general fitness and also mindset and willpower.
Second question: what are you getting lean for? What’s your why? Losing weight is hard enough in itself so if your ‘why’ is not strong enough, are you really going to commit to the cause?
You want to ‘get lean’ is a vague remark. What does that even mean? Am I not lean on the left, because I’ve been ‘leaner’ like on the right? Losing weight, and more importantly, changing your body composition, is a long and personal journey that might require periods of weight gain, strength focus, periods of cardio and being stricter with food. Its not linear and the realistic end goal isn’t always what you think it should be. As long as you’re making progress in one way or another - and your coach is believing in this - then you’re on the right path 👌 End goals are PERSONAL!
We’ve been working with for a few months now, with a load of changes and objectives. First things first is increasing appetite & improving relationship with food. Next up, strength & performance. As you can see, she doesn’t mess about - fab form, tempo and ex*****on here on the leg press. Once all these indicators have been nailed on the head we’ll focus our attention more towards some of Hannah’s physique goals. In the meantime, we’re eating more food and putting it to good use on the gym floor 😎 very proud! 👊
How easy & tidy is this 90kg X 5 PB from ! In a great period of training right now - food is 600cal higher than starting point, strength is just on the up & up, maintaining weight 3kg lighter than starting point, things are looking good. And there is more in the tank too 🤗 Go on GAL!
Complete change in body composition for .hake ! 🤩 increased strength, dropped body fat, increased muscle mass and overall so much healthier in allllll aspects 🥳
Sick progress from over the past 6 months or so, this is the result of focusing on strength, prioritising goals, making smart decisions and eating all the foods! Absolute athlete 👊🏆
It’s the party season ❄️ ..BUT goals are goals 🙋🏼♀️🥊 I had the good old work Christmas do’s last week and worked over the weekend. Sure it was lots of fun but I know my body and yesterday I cancelled all my social plans for the week to get back into rhythm (tough decision!) I went back into my hardest session and finished up with a PB deadlift, shows how important the mental strength is. 🤟🏼 I won’t let it all go because it’s Christmas, we can still have fun and not disrupt that much needed routine for physical and mental 🥰
Guess the weight difference between these two pics... would u believe me if I told you it was nearly 7kg ⬆️!
After a long period of dieting, relaxing a little, eating more, allowing your body to get a little bit softer can be daunting. 🤯
And Weight gain can be scary, particularly over Christmas when you’re surrounded by social occasions and bites here and there. But in reality, this period is a great time for having brilliant sessions, having a laffff with your friends and family, and making chocolate-fuelled b***y gains 🤣
Now I’m not saying go off the rails and replace half your daily calorie intake with dairy milk all in the name of Christmas. 😝 And I’m certainly not saying the progression between these two pics is a month of overeating at Christmas coz it really isn’t 🤣 it’s months and months of consistent and intense training, eating enough to grow and finally allowing my body to change. My main point is a) to not be disrupting your potential growth by holding on to shreds when no longer required, b) to embrace the gains and growth and c) to utilise the timing of the year and enjoy yourself !! 🎅
🤗 Our lovely Gaby from pre-IronBar! Gaby has gone through a few different phases with us - dieting, bulking, dieting, and now she’s spreading her wings to work on managing her training nutrition solo. We’re so proud of her - we’ve pushed food higher than ever, got stronger, learnt loads about nutrition choices, training optimally, and got her to the point where she feels she can handle things alone - and all whilst completely changing her body composition too. 🤩She’s trusted us from the start and it’s paid off 👊
And on a personal level, Gaby has been so supportive as we’ve grown the business; tried different methods of check ins, Excel problems, referred new clients and more. We’re lucky to have developed a friendship too outta this one! 💖
Congrats Gaby on all your hard work! 🖤
“I want to fit back into this red dress”... ✅
Back in September, Nadine sent us a picture - super proud because she could fit back in this dress, without the zip done up at the back. This was one goal tick ✔️ ✔️ ✔️
And 8 weeks later, we’re fully in! 😜And back to the size she was when her lovely daughter was just a baby. 😊
This super-Mum is goals. 🙌
End of cut September to now... 3 months in the grow bag! 🦍
Making awesome physique progression considering we’ve had the challenge of getting enough calories in around a busy schedule. 🥯🍳🥩🍕
Now that routine is cracked, excited to see what we can do in the next 3! 🐂🤘🏻
@ Wi******er, Hampshire
Bumping into a few of at this morning 🤘 .
Bumping into a few of at this morning 🤘
Sally getting to grips with the sub-scapular pull down variation. Really getting to grips with this movement and can see the 6kg/1st weight loss we’ve achieved over the past few weeks 👌
How bloody awesome is this transformation?! 👊 some serious weight been shedded the past few months by this lad! 6kg/1st down, not much more to go now 💁🏻♀️
Strength up, food up, posing uppp! Mission is on for and she’s killing it... ✨👊
Becky’s first chin up 🤘 this girl has an absolute winners attitude. Decides she’s going to do something and just gets on with it and does it. We’ve worked on everything from relationship with food, to cutting, to strength form and power. 💁🏻♀️👌
to getting jaaaacked. .
with a very very comfortable albeit off programme 240 single. Gotta let this guy off the chain every now and then.
Can’t wait to see where we are at in 6 weeks #strengthtraining#strengthandconditioning#onlinecoach#gym#personaltrainer#coach#onlinecoaching#strong#bodybuilding#powerlifting#strengthcoach#deadlift#speed#bertstares
Suuuper chuffed to share ’s amaaaazing 10 week transformation! 😍 6kg down and 10cm off her waist - this is not just a physical change though, Amy’s been working on improving relationship with food & her body image, learning how to balance eating out with friends whilst dieting/making good choices, and also progressing strength in the gym too 👊
communication has been on point, she’s trusted us, pushed hard, overcome blips in her journey and continued to go back to plan, and man it’s paid off! Few more weeks to keep pushing then we’ll be switching things up and working towards new goals... Excited to see the progression in the Winter months as we begin working to increase muscle mass 🙌🤘
Sick work from - over a year working together now and we have: .
✅ made huge huge strength improvements
✅ advanced lifting technique and focused on weak lifts ✅ worked on mindset, goal setting, and consistency ✅ improved posture, particularly evident here in lumbar spine ✅ strengthened core ✅ cleaned up overall body composition - leaner, more athletic shape, built high quality muscle tissue
✅ increased calorie intake - this machine gets through 2000 cals a day working an office-based job and only weight training 3x per week! ✅ focused on alcohol awareness and nutrition education . .
Carla is honestly one of the most driven people we know - she sets a goal and she DOES IT. Whether it’s weights, running, cycling, being an absolute boss lady at work... she’s on it! Excited to see her progression in her next phase 👊
Been excited to share this one! 8kg down for who is competing in World Champs powerlifting comp in Florida in 2 weeks!
We obviously wanted to retain strength and come in to his comp weight nice & steady. 🕺🏽 absolutely SMASHED it, hit comp weight 4 weeks early and now cruising through 👌 next 2 weeks we’ll be aiming to push food higher and keep weight under so that we’re ready and fuelled up as much as poss for the big day 😎
How’d he do it? Followed the plan to a T, got on with it, trusted the process and is now reaping the rewards! Let’s GO! .
Holiday cut for ! 😎 looking shreddddded. ✂️ Proud of the dedication to the end goal. We put a plan in place & he smashed it, with quite a few weekends off, treats, and social events thrown in the mix too, which makes it even better to be honest cos it means you actually have an awesome time along the way!😆 About 16 weeks working together in total, so lots of time for meals off and doing things a bit ‘slower’, no rushed hardcore extremities. Dieting with ‘balance’ isnt easy, but with lots of communication, adjustments where needed and following guidance whenever he could we achieved these awesome results & got stronger in the process too. Happy daaaaayzzzz good work 👏 .
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