The Bar Goderich

The Bar Goderich A Program designed just for you! We provide results – from the de-conditioned to the elite athlete. We guarantee our members great workouts and great results!

We get better results in less time than any other fitness program. We have the best training programs in the area and we prove it to our members every day. We are continuously striving to better ourselves and truly create the world’s most effective fitness training system.

Do you struggle with doing a squat with confidence, and no pain?This group does not struggle anymore.They have worked to...
06/23/2023

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]

04/26/2023

⚖️ Rate of Perceived Exertion Scale ⚖️

You hear us talk about it on the floor at Boot Camp and Small Group Personal Training, but do you know what it means 🤔

The rate of perceived exertion (RPE) scale is a technique used to express how hard someone feels they are working during exercise.

We ask you to rate how hard you feel you are working considering your breathing rate, heart rate, increased sweating, and muscle fatigue.

The RPE scale can be used to measure the intensity of a wide variety of activities, such as: cardio training, weightlifting, strength training and other activities like running.

Below is the Rate of Perceived Exertion Scale ⚖️

1 = 10% Effort
5 = 50% Effort - moderate effort
7-8 = 70-80% - high, vigorous, very hard
9 = 1 More Rep in the Tank - max effort
10 = 100% Effort to Mechanical Failure or a Breakdown in Technique
11 = Forced Reps with Good Technique

You can level up your workout game by working towards the RPE levels that a coach is looking for you to work at.

There are times for moderate effort and times for really hard.

This is an excellent tool to use on strength days!!

From there you can determine whether the intensity of your activity needs to be increased, decreased, or maintained based on your goals💪

P.S. If you need help getting started with your health and fitness goals, CLICK HERE to get started on our SPRING SLIMDOWN PROGRAM!!! https://nvfitnessfbbc.2x-win.com/2023-spring-slimdown-sp/

Exercising with a BOSU ball can significantly improve balance and stability by engaging the stabilizer muscles in your b...
03/27/2023

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.

—

💃 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/

03/23/2023

What is strength training?

It is what you need it to be.

It takes years to build bulk and only if you train to build bulk. There is a science to it, our body responds differently to different stimulus.

As a small group trainer at The Bar in Goderich I design programs to fulfill the needs of my clients. Right now the workouts are designed to ensure that the right and left side are equally balanced, to improve stability in shoulders, hips and pelvis and to reduce pain in shoulders, hips, SI joints and back.

Come in and give a try. DM me or email [email protected]

Some days we get frustrated 😖 and then other days the stars ✨all align and we see and feel the results of our efforts. S...
02/28/2023

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 honou...
02/22/2023

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!

02/21/2023

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 Ja...
02/21/2023

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, re...
02/16/2023

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! 💕
02/14/2023

Lifting in the Red zone today 😉

Happy Valetine's Day! 💕

COACHES CORNER - RECOVERY - PART 2 - NutritionSometimes, after a challenging workout 🏋️‍♀️can be a struggle. Your muscle...
02/07/2023

COACHES CORNER -
RECOVERY -
PART 2 - Nutrition
Sometimes, after a challenging workout 🏋️‍♀️can be a struggle. Your muscles are sore and that makes it hard to get in and out of your car, or even worse, on and off the toilet.🚽😟 But there are ways to ease the pain from a good workout. Here’s how to speed up your recovery:

Eat nutritious food!

Consuming nutritious foods will give your body the proper fuel it needs to perform and recover. What you put in your body matters because your recovery depends on the vitamins and nutrients you digest. Physical activity puts stress on your body, so you need to support the recovery process by refueling.
Foods that are beneficial in your recovery process are Proteins and Carbs. Consuming a snack of carbohydrate and protein following a workout provides your body with the tools it needs to optimize muscle building and recovery. The protein source provides the body with amino acids, which are the building blocks of muscle fibers. Thus, by consuming protein following a workout, your body will have the tools to support muscle protein synthesis. Consuming carbohydrates following a workout replenishes the body’s energy sources—glucose and glycogen (the body’s storage form of glucose). Furthermore, consuming both carbohydrate and protein after strength training has been linked to improved body composition as well as increases in strength.
No recovery method can make up for poor nutrition and lack of rest.
Many people believe they need expensive supplements to achieve results from their workouts. Although some supplements do have benefits, you’re not going to maximize your performance unless you’re already taking care of the basics.
So what are you going to do to recover better?
Eat protein and carbs after a workout and don’t forget your water!😋

02/07/2023

A tasty way to get your Greens+ Energy in! Mix it with Quest or BioSteel Vanilla Protein Powder and water or unsweetened vanilla almond milk!

My new favourite way to get my Greens+ in!

Drop a comment below on how you get your Greens+ in🥬

Stop by Fit Body Boot Camp Goderich to try a sample today

Address

390 MacEwen, Unit E
Goderich, ON
N7A4M4

Opening Hours

Monday 6am - 8pm
Tuesday 6am - 8pm
Wednesday 6am - 8pm
Thursday 6am - 8pm
Friday 6am - 8pm
Saturday 9am - 5pm

Telephone

+15199552464

Website

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