LB BY LB Personal Training

We don’t plan on making another re opening announcement so enjoy this one.

Sometimes the best thing you can say is nothing. Not every athlete or lifter is going respond well to having someone scream at them or put their ribs out with a slap on the back. Athletes and coaches need to communicate with one another and DEVELOP a system that works for the individual, stop thinking chest up is going to work for every lifter.... Figure out if the athlete needs internal or external cues and which ones will resonate with them. If a coach has effectively done their job the athlete knows what to do so at most you’re giving them a quick refresher, not an essay on chest positioning. This is why we pride ourselves on coaching from the bottom up with every lifter we work with ranging from first time competitors to those on the world stage, demand more from your coach instead of a pre made program and bullsh*t phrases their favourite youtuber says.

YOU PROBABLY SHOULDN’T BE WORKING WITH AN ONLINE COACH (Applies to new(er) lifters) A lot of new lifters honestly aren’t ready for an online coach, they need to at a bare minimum have some sort of baseline for good technique and be highly coachable. If you have someone that’s never been shown how to properly brace sending a message over what’s app with two generic cues likely isn’t gong to get the point across. Most new lifters are drawn to online coaching, as a business that...’s heavily invested in the market we’ve marked two of the most common reasons PRICE This is a big one, most online coaches treat this job as a side hustle and offer it at extremely discounted rates as theirs simply little to no overhead POPULARITY This has little to do with merit and more to do with how many followers or views a lifter gets, people are drawn to what they deem as success and follow these metrics as the end all be all of who they should work with. Here’s the problem. Both those reasons suck, pricing typically reflects the quality of service you’re going to get and the popularity? That literally means nothing, if you work with enough lifters someone is bound to eventually get strong enough to attract attention and praise, does that reflect the coaching or is it simply proof that outliers can improve using almost any system? You should review a coaches track record, who they coach doesn’t matter as much as how well those they coach have improved. You can afford the new SBD line every drop so you can afford the investment to work with a knowledgeable coach in person at first to really dial in those finer things. Our recommendation is to search out a knowledgeable coach in your area and work with them first to create a strong fundamental base before you look to working with an online coach, this will give you a tremendous head start and eliminate a lot of wasted time.

@cpfwomensopen recap. Had the pleasure of handling two of my ladies. First up was @carly.deadlifts ... We’ve only been working together for a short time but I’m beyond stoked with her progress we comfortable matched her squat PR hit a nice Bench PR now we just need that 400+ pull, so excited to see how far she’ll go in the sport. In the afternoon @ashdpol competed in her first powerlifting meet!! Although we dealt with some injuries coming into this meet we played it smart secured a 9/9 day and to top it off walked away without any injuries or discomfort, setting us up for some more long term progress, going to see her hitting some nice PRs soon. Always thinking of the big picture and bring a mature athlete. Excellent job ladies!

You can’t out train a bad diet We have all heard this statement uttered time and time again but very few of us have actually taken it to heart. This may be due to lack of understanding or usually a lack of accountability.... We have included nutrition as an option to our athletes with phenomenal success both with our athletic stream and our general fitness clients BUT we’ve never really pushed the service because we felt the market was simply to saturated to offer our level of service at a competitive pricing. This is all about to change we are going to be accepting 12 new nutrition coaching athletes going forward. Our macro coaching service is essentially a paint by numbers system to success BUT we emphasize education throughout the entire process, this is because we want results to be long term and sustainable. Anyone can follow a 4 week meal plan, our goal is to create lifelong habits that stick and give you@the tools to control your health,weight and performance at will. This service will be rolling out @ $75.00/month with a 10% discount for athletes already on the team or members of @barriebarbellclub You’ve said diet starts Monday enough, send us a DM or email and let’s get you setup for success.

Just a reminder the pre order for these shirts is running until this weekend, once it’s over that’s it. Everyone messages after our apparel comes in dissappointed that we don’t carry extra stock Email us at ... [email protected] Message us here or DM via Instagram @lbbylbcoaching to secure yours. Shirts are Bacon and Barbells and align with their sizing

MEMBERSHIPS This has been something we've been asked ALOT! Are their memberships? Yes!... How much for a membership? $35/month Will their be day passes? Yes based on a day to day basis of availability. How does it work? Because the focus is on individuals having access to all equipment available the memberships will work on a booking system. Member will book usage in advance on a first come first served basis (up to one week in advance) our focus will always be on the experience you recieved everytime you train here. You won't find another strength orientated gym in the Barrie / Simcoe area. As a note because we are a training focused facility their will only be 15 memberships available, first come first serve. Tomorrow we will be posting more about our coaching services and our official launch sale! Email [email protected] For more information or to come by and check out the facility.

Intent. A commonality we see with almost all athletes is the habit of going through the motions (ESPECIALLY WHEN IT COMES TO ACCESSORY WORK) When we talk about intent we’re talking about the ability to initiate movement in a systematic fashion. This requires focus and effort, it usually means lifting a little lighter and that’s ok your body doesn’t recognize the 2.5lb difference in load all it recognizes is the stress being placed on it. This is creating that stimulus you’re ...chasing. Instead of giving athletes 100 secondary movements we like to focus on 2-4 but we stress the importance of moving with purpose through these movements time and time again. Move with purpose. Have intent. #coaching #squat #bench #deadlift #athlete #performance #tio #barrie #simcoe

Programming basics. Purpose. What and why.... What are you training for or why are you training, these are key questions we ask when working with someone. We look at this like driving without a destination, sure it’s fun but you never really get where you’re going. When designing a program the first thing we need to do is establish an end goal and likely establishing checkpoints (pit stops) along the way. Take a step back and start utilizing exercises designed to get you to the end destination not just what looks cool. #coaching #powerlifting #cpu #opa #ipf #squat #bench #deadlift #programming #yyz #simcoe #barrie #strength #athlete #health #rehab #prehab

ROOT of the problem. When addressing or looking to improve a lifters movements coaches are quick to look at the hips, back and knees BUT it’s time to look at the foundation first. A stable foot is the literal foundation to most strength movements, without it the feet will be all over the place, folding like a lawn chair and as such doing a very poor job@of helping us display or strength.... To coach an athlete to a better foot position a simple explanation is to create a Tripod What we mean by creating a tripod is having a lifter create three points of contact. Using the heel big toe pinky toe With the intent being even distribution of load. In creating this foundation we’ve now set our feet up to create torsional loading (act of screwing our feet into the floor without them actually moving) which will facilitate ext rotation at the knee putting them in a more stable position to track efficiently over the knee well allowing better movement of the hip. Build the foundation before the roof.

You wouldn’t try to drive your car on empty, so why do you choose not to fuel your workouts? Carbohydrates (glycogen) are stored in the muscle. Glycogen is an essential part of optimizing anaerobes performance, as a large percent of the bodies ATP stems directly from carbohydrate breakdown and high intensity resistance training will rapidly deplete muscle glycogen (carbohydrates).... Don’t be scared to add carbohydrates to your diet and to avoid the constantly advertised low carb diets, as an athlete the goal is to perform at the highest level possible, stop handicapping yourself in the gym. Dosage: During exercise (exceeding 1 hour) athletes should strive to consume 30g-60g easily digesting carbohydrates OR 0.7g x kg of body weight. For daily carbohydrate intake we typically recommend athletes consume in the range of 3.4-5g x kg of body weight (depending on sport, activity level etc) #fitness #nutrition #health #oly #powerlifting #strength #barrie #coaching #fuelyourtraining

The C word CAFFEINE Caffeine is popular in and out of the gym and a staple with most strength athletes.... The effects of caffeine include: The nervous system Caffeine activates areas of the brain and nervous system to improve focus and energy, while reducing tiredness. Muscle activation Caffeine may impact the motor cortex, which is a part of the brain that signals muscle activation. Glycogen usage Caffeine may also spare muscle carb stores, primarily due to increased fat burning. This can enhance endurance performance. Dosage Due to its positive effects on exercise performance, some organizations such as the NCAA have even ban it in high doses. Across published studies the average accepted dose comes in at about 400 mg total. What’s your current go to caffeine source? * DISCLAIMER, this a general guideline / overview based on current research. Always seek the advice and consultation of a licensed health care professional before starting or stopping any supplementation.*

Soon. Barrie is going to finally have a REAL strength training facility. Competition equipment and a motivational environment. ... Membership and coaching options have been established. We will be limiting the initial membership to 30 athletes as priority is placed in giving our-membership the absolute best training environment. Once those are gone we will be offering a wait list until a spot becomes available. Contact us for more information.