IronBar Coaching

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 🔥.

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!💪

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!

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 👊🏆

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 !! 🎅


***y

🤗 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! 🐂🤘🏻



#strengthtraining#strengthandconditioning#onlinecoach#gym#personaltrainer#coach#onlinecoaching#strong#bodybuilding#powerlifting#strengthcoach#leanbulk#upperback#progresspic
@ Wi******er, Hampshire

Bumping into a few of at this morning 🤘 .

Bumping into a few of at this morning 🤘

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... ✨👊

to getting jaaaacked. .

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 👏 .