The Bar San Mateo

Welcome to Muscle Monday! - Tonight’s movement is the STABILITY BALL LEG CURL with a GLUTE BRIDGE progression - Looking to build your hamstrings and glutes while improving overall function of the muscle? Try this movement out now!... - Comment below with any questions or send us a DM! Don’t forget to like and share this post - Enjoy the BURN - #hamstrings #glutes #strength #strengthtraining #exercise #fitness #education #gains #california #bayarea #sanmateo #sancarlos #sanfrancisco #sanbruno #redwoodcity #fostercity #southsanfrancisco #millbrae #belmont #burlingame #trainer #personaltrainer #bayareatrainer #personaltraining #sanmateotrainers See more

** LATE POST! WORKOUT WEDNESDAY - RACK PULL** - Focus: promote strength and power in the posterior chain muscles, with a series of legs, hinged motions, and core exercises - Clip 1 & 2, PENDLAY ROWS & RACK PULLS.... 5 sets/4-6reps - Clip 3 & 4, HAMSTRING CURL & DUMBBELL SQUAT THRUST. 4 sets/12 reps - Clip 5 & 6, BOX JUMPS & PIKES. 3 sets/10 reps - If you have any questions or concerns, please leave them in the comments below. If you like and/or enjoy this workout, please Share it! Enjoy! - #exercise #workout #posteriorchain #rackpulls #pendlayrows #hamstrings #hinge #core #jump #workoutwednesday #workoutwednesdays #workoutwednesday #thebar #thebarsanmateo #sanmateo #burlingame #redwoodcity #sanbruno #millbrae #fostercity #belmont #paloalto #sancarlos #southsanfrancisco #bayarea #california #sanmateopersonaltrainer #bayareapersonaltrainer See more

6 Keys to an Effective Weight Loss - In our most recent post, we list 6 ways to increase your efficiency with weight loss - GO CHECK IT OUT! Links in bio ... - #TheBar #SquiresFitness #SanMateo #SanFrancisco #BayArea #Bodybuilding #Motivation #Dedication #Health #Wellness #Powerlifting #Strength #Power #650 #415 #Bench #Squat #Deadlift #Focus #Driven #Shredded #Sweat #TrainHard #EatClean #Gainz #Burlingame #RedwoodCity See more

MUSCLE MONDAY- Rack Pull - Main Muscles Targeted - GLUTES, HAMSTRINGS, QUADS, TRAPS, ERECTOR SPINAE, LATS - The Rack Pull is also great for building your pulling strength and strengthening your traps!... - This is great because strong traps counter ROUNDED SHOULDERS, a posture deviation created by constantly working on things in front of us (SITTING), so we tighten ANTERIORLY. (Muscles on the frontside) - Rack Pull strengthens POSTERIORLY (Muscle on the backside) - PROCEED WITH CAUTION! This is a rewarding but high risk movement. Brace your core and lock your lats every rep, GOOD LUCK! See more

**1 YEAR ANNIVERSARY** - This March will be the 1 year anniversary of the grand opening of THE BAR! - As a thank you to all those who have supported us, clients, class members, and referrals will be able to partake in our newest service Semi-Training for free for 2 weeks!... - With Semi-Training you get: - Personalize Workout Program - Nutritional Guidance - Support From Our Coaches - Workout In A Group Setting - To sign up or get more info, you can DM us or email at [email protected] to kick-start your brain and body towards your fitness goals! Again, thank you for your support and we look forward to you celebrating with us! - #anniversary #thebarsanmateo #training #personaltrainer #personaltraining #education #nutrition #strength #strengthtraining #free #fitness #thankyou #support #sanmateo #burlingame #redwoodcity #sanbruno #millbrae #fostercity #belmont #paloalto #sancarlos #southsanfrancisco #bayarea #california @ The Bar San Mateo

The Single Leg RDL is a great way strengthen and stabilize the hamstrings, glutes, core, and erector spinae muscles. - Whether you’re hinged or upright, make sure your spine is in neutral position by keeping your chest big (locking shoulders down with your lats) and core engaged. - Allow yourself to bow, standing on one leg, until hips and shoulders are parallel to the floor... - Lastly, bring yourself upright, by bringing your raised foot back to your balanced foot in one smooth single motion - If you have any questions or concerns, please leave them in the comments below. If you like and/or learned something from this video, Share it. And stay tuned for this week’s WORKOUT WEDNESDAY to see how this exercise is utilized. Enjoy! - #rdl #deadlift #deadlifts #hinge #balance #strength #strengthtraining #exercise #fitness #education #gains #california #bayarea #sanmateo #sancarlos #sanfrancisco #sanbruno #redwoodcity #fostercity #southsanfrancisco #millbrae #belmont #burlingame #trainer #personaltrainer #bayareatrainer #personaltraining #sanmateotrainers See more

**MUSCLE MONDAY - WOOD CHOP** - Also known as the Cable Twist, the Wood Chop is a great exercise if you’re working out the core muscles (Transverse Abdominis, External and Internal Abdominal Obliques, and Rectus Abdominis) - PREPARATION... Make sure the handle is set to shoulder height and your feet are set 90 degrees away from the pulley. Your hands should be pointing in the direction of the pulley - EXECUTION While keeping your arms as straight as you can, rotate your torso 180 degrees to the opposite side of the cable until the cable makes contact with your shoulder. Return to original position to complete the rep - If you have any questions or concerns, please leave them in the comments below. If you like this video and/or found this video helpful, Share it. - #exercise #fitness #education #gains #california #bayarea #sanmateo #sancarlos #sanfrancisco #sanbruno #redwoodcity #fostercity #southsanfrancisco #millbrae #belmont #burlingame #trainer #personaltrainer #bayareatrainer #personaltraining #sanmateotrainers #650 #415 #abs #core #corestrength #cablemachine #strength #rotation

**HOW OPTIMAL SLEEP AFFECTS TRAINING RESULTS** - If your fitness goal is to lose weight, gain muscle, and promote performance, here’s how sleep can benefit you: - 1. Sleep can help your body learn faster... - If you’re trying to learn a new motor skill, studies show that getting an adequate amount of quality sleep can help your body learn that new motor skill faster. Not only will sleep help your body learn new skills, but also help the brain automate movement routines, creating that motor skill as second nature. This is important when it comes to teaching your body how to execute an exercise properly - 2. Sleep can reduce the risk of muscle injury - When the body does not get enough sleep, injury dramatically increases. An under-slept body, has impaired cardiovascular as well as having faster rates of lactic acid build up. A person getting 6hrs of sleep has as much as a 70% chance of getting injured, as for a person getting 9hrs of sleep has a 15% chance of injury. If you’re getting injured often, then you’re losing consistency in your workouts, therefore holding you back to achieving your goals - 3. Sleep promotes healthy weight loss - When it comes to losing weight, quality and quantity of sleep matters. How you sleep can determine if the weight you lose is muscle or fat. People who sleep for 6hrs or less, lost 70% of their weight in lean body mass, meaning they lost muscle, not fat. Also lack of sleep will increase hunger, which can lead to unhealthy choices to satisfy an appetite. - If you’re having trouble getting lean and building muscle in areas that need to be stronger, make sure you’re catching up on some sleep. Minimally get 7 hours of sleep - #sleep #education #health #healthylifestyle #buildmuscle #musclerecovery #motorskills #weightloss #injuryprevention #performance #strength #thebar #thebarsanmateo #sanmateo #burlingame #redwoodcity #sanbruno #millbrae #fostercity #belmont #paloalto #sancarlos #southsanfrancisco #bayarea #california #sanmateopersonaltrainer #bayareapersonaltrainer See more

**TOP 3 REASONS WHY INTERMITTENT FASTING IS GOOD FOR YOU** - 1. REDUCE INFLAMMATION There are many studies that show intermittent fasting can reduce gut inflammation, arthritis, and even inflammation concerning the brain... - 2. COMBAT OBESITY Intermittent fasting can help burn bodyfat, lose weight, and even lower cholesterol. - 3. PROMOTES MUSCLES AND THE BRAIN Studies show that fasting promotes your HGH (Human Growth Hormones) levels as well as promote cognitive abilities - To get more details on how Intermittent Fasting can benefit you, check out our blog by clicking on the link: https://www.thebar.health//understanding-intermittent-fast - #education #intermittentfasting #health #healthylifestyle #fasting #brain #brainhealth #weightloss #reduceinflammation #insulin #muscle #autophagy #ketones #neurogenesis #thebar #thebarsanmateo #sanmateo #burlingame #redwoodcity #sanbruno #millbrae #fostercity #belmont #paloalto #sancarlos #southsanfrancisco #bayarea #california

Muscle Monday Dumbbell Incline Press - This is a great movement for anybody looking to build and improve upper body strength - The movement builds your triceps, pectoral major (chest) and anterior felt (shoulder).... - It’s a great compliment to any strength program - Let us know if you have any questions or would like help learning more movements like this one. - #TheBar #SanMateo #SanFrancisco #BayArea #Bodybuilding #Motivation #Dedication #Health #Wellness #Powerlifting #Strength #Power #650 #415 #Bench #Squat #Deadlift #Focus #Driven #Shredded #Sweat #TrainHard #EatClean #Gainz #Burlingame #RedwoodCity See more

THE BAR’s Macro Based Nutrition Approach - Our #1 goal for all BAR members, is to improve the relationship they share with food. - We have found Macros (macronutrient focussed coaching) to be the most efficient way to do so.... - It teaches the clients proper portion size - Gives them instant feedback on the areas they haven’t eaten enough of - Also feedback on the areas they may be lacking in - It also helps tell the complete story to the coach. Based on a clients body measurements & week to week performance/ progress, the coach gets feedback on what is effective, and on the areas we can adjust to improve performance and results - The best thing about macros is that it’s only for a moment of time. - By the time our clients reach their goal, they understand food and themselves to drop the counting and eat INTUITIVELY. - No counting, they just simply know - If you have any questions, want to learn more, or want to schedule a complimentary consultation, comment below or message us directly! - We are here to help! - THE BAR See more

Want to dramatically improve your deadlift performance? The Deficit Deadlift is the way to go! - Due to the increased range of motion, the Deficit Deadlift, really fires the posterior chain muscles such as the hamstrings, glutes, and lower back, increasing the overall leg drive to complete the exercise. - The few extra inches higher from the ground, also promotes force production as well as a longer time-under-tension... - Stay tuned to this week’s WORKOUT WEDNESDAY to find out how you can utilize this exercise in your workout program - If you’re just learning this exercise or found this video helpful, please Like and Share this video - #muscle #monday #musclemonday #deadlift #compoundexercises #hamstrings #glutes #lowerback #posteriorchain #strength #strengthtraining #powerlifting #deficitdeadlift #education #california #bayarea #sanmateo #sanbruno #sancarlos #millbrae #southsanfrancisco #redwoodcity #fostercity #belmont #burlingame #650 #415 #personaltrainer #trainer #sanmateopersonaltrainer See more

NEW SERVICE - We are now designating our 5am - 8am slot, Monday - Friday, to strictly SEMI TRAINING. - This is Personal Training, in a group setting.... - You still get your own coach Personalized workout program Nutrition Coaching Weekly Check-ins Coach on staff to help you with form and technique during your workouts - And because it’s in a group setting, you get it at a lower rate than normal personal training! - So what are you waiting for, schedule your complimentary consultation TODAY! - There are only 26 more slots available, so don’t hesitate to jump on this amazing opportunity! - JOIN THE BAR CREW TODAY See more