Bayside Strength and Recovery

Can you believe it's been 2 whole years since the doors opened at Bayside Strength and Recovery? What started as a dream all those years ago has blossomed into a thriving community of fitness enthusiasts, weekend athletes, and changemakers. It's been an incredible journey thus far - the highs, the lows, and more challenges than I ever could have imagined.
But looking back, I wouldn't change a thing.

When I decided to start this business, I was met with skepticism from some who doubted my vision.
'Another gym !? lol, you can't be serious' was a refrain I heard all too often.
But what they failed to realise was that Bayside Strength was only the beginning - a vessel for creating positive change within our community.
I've witnessed members support one another through injuries and setbacks, celebrate each other's victories big and small, and rally together to make a difference in the lives of those around us. We've raised over $2,500 for local charities, organized donation drives, and shown up for each other in ways that have truly humbled me.
I couldn't be prouder.

To each and every person who’s walked through the doors over the past 2 years - thank you.
To my day-one clients who took a chance on me from tje very start - your loyalty, support, and passion for health and fitness have been the driving force behind my businesses success and I am forever grateful.

To , , and thank you, your contributions and support have been vital to the continual growth and success of the gym.
To my friends, family, and loved ones - your unwavering support over the past two years has kept me going through the toughest times. You mean the world to me.

Here's to many more years of building an even stronger, healthier, more connected community at Bayside Strength and Recovery. Our best is yet to come…

With love and gratitude,
Coach Tim 🫶

The key to crushing your fitness goals?
Nailing your recovery game!
The second your training sesh ends, it's recovery time.
Compression boots are a total game-changer here - they offer a variety of health benefits such as :

1. Improved blood circulation

2. Reduced swelling and inflammation

3. Enhanced lymphatic drainage

4. Accelerated recovery

5. Decreased muscle soreness

6. Injury prevention

Overall, the use of compression boots is an effective and convenient way for athletes and fitness enthusiasts to optimise their post-workout recovery and maximize the benefits of their training.

DM to find out how you can level up your recovery game👉

Teamwork makes the dream work

A phrase used when two or more people have collaborated positively on a project or task.
It means that effective teamwork achieves much more than any individual can.

Proper pre/intra/post workout nutrition and hydration is crucial for optimising training performance, supporting muscle recovery, and achieving fitness goals. Consuming the right mix of carbohydrates, proteins, electrolytes, and other key nutrients can help fuel your workouts, delay fatigue, reduce muscle soreness, and promote muscle growth and fat loss.

Here are a few recommendations 👇

Pre Gym.

Caffeine
Increased Energy and Alertness: The caffeine in coffee can provide a boost in energy and mental alertness, which can be beneficial before training, helping you feel more motivated and focused.

Protein Powder
Improved Strength and Power: Protein provides the building blocks for muscle, and having a readily available source of amino acids before training can enhance your ability to generate force and power during your training.

Electrolytes
Hydration Maintenance: Electrolytes like sodium, potassium, and magnesium help regulate fluid balance in the body. Consuming electrolytes before/during training will help you stay hydrated and prevent dehydration during your session.

Post Gym.

Tart Cherry Extract
Improved Recovery: Studies have shown that consuming a tart cherry extract supplement during/post training can accelerate recovery and reduce muscle damage from strenuous physical activity. This translates to faster recovery and reduced downtime between days.

Protein Powder
Increased Muscle Protein Synthesis: Consuming protein after training will help stimulate muscle protein synthesis, which is the process of building and repairing muscle tissue. This can contribute to increased muscle growth and improved recovery.

Creatine
Enhanced Glycogen Replenishment: When combined with carbohydrates, creatine can help replenish muscle glycogen stores, which are depleted during intense exercise. This can support subsequent training sessions and recovery.

The optimal timing and composition of pre/post-workout supplementation can vary depending on individual goals, training intensity, and recovery needs. Consulting with your coach or qualified sports nutritionist can help you develop an effective post-workout supplementation strategy.

Sauna + Hydration

It's important to stay hydrated before, during and after a sauna session.
Making sure you're adequately hydrated allows you to sweat more, prevents dehydration, prevents headaches and enhances your ability to tolerate prolonged exposure to extreme temps.

Adding an electrolyte supp such as is one of the fastest ways we can rehydrate and stay hydrated. Packed with 72 Sea Minerals,Probiotics, B Vitamins, Zinc and at only 22 cals per serve this power packed electrolyte drink is guaranteed to have you feeling your best all day, everyday.

IR Sauna Health Benefits :

Better sleep
Relaxation
Detoxification
Increased Lipolysis
Relief from sore muscles
Relief from joint pain such as arthritis
Clear and tighter skin
Improved circulation

Reap the benefits today

Gym + Recovery Memberships from $20 pw

No time to prep?

Constantly on the road with no options that fit?

Sick of the same old thing day in day out?

Confused with what you "should" or "shouldn't" be consuming?

We've got you covered ☝️☝️☝️

Proper pre and post training nutrition is essential for optimizing exercise performance, muscle recovery, and overall health. Its been proven that consuming the right nutrients around your training sessions can and will fuel your body, promote muscle growth, and enhance recovery.
Optimal pre/post training strategies will vary based on an individuals needs, goals, tolerances, and training regimen. But for many, a small, easily digestible snack or meal before and after can provide valuable energy and nutrients to support performance and accelerate recovery.

*This is purely a general guide and should only be used as one.
Consult your coach, nutritionist, or allied health practitioner before undertaking any dietary changes.

What a response 👏

I’ve said it before…and ill say it again….You guys are the best humans going around.

Over the past 6 months we’ve been pressing, pulling and pushing towards our collective goals while raising much needed funds for POTH.

Pets of the Homeless Australia is a not-for-profit organisation providing food, veterinary care and other support to the pets of people experiencing or facing homelessness.
They believe in keeping pets and humans together through difficult times...and so do we.

Together, you’ve managed to raise an incredible $513 in support of this amazing cause and helped change the lives of homeless pet owners and their pets for the better.

A BIG thank you to everyone who's come in and supported this fight, but our work is not done yet…

For those who aren't familiar with how we do what we do, EVERY Saturday we run our TRAIN 4 CHARITY session, these sessions are designed for anyone and everyone of all training ages and experience to take part in with %100 of donations being forwarded on.
To join in on the fun, all you need to do is register your interest, drop a gold coin ( or more ) in our donation box and you're set ! it's as easy as that…

Our next round of fundraising is about to kick off so if you’re a part of, or know a group or charity in need of support, please get in touch and let's create a better place for all.

🫶

March Madness Pushup Challenge

📅 Throughout the month of March, we're turning up the heat and challenging you to push your limits and complete a set number of push-ups each day.

Challenge your friends, family, and colleagues to join in on the action. Let's move, motivate and support each other as we strive for our personal best.

Here's how it works 👇

1. Register your participation by commenting on this post
or via DM.

2. Choose Half or Full DAILY target.
You can split them up or smash them out in one go.
Reps increase week by week.

3. Send, Story or Tag us footage ( pic or vid ) of you
completing your daily target.

4. Spread the word and Tag someone you feel needs a
kick up the butt to to get moving !

1 Lucky winner will be chosen at random to receive a mystery prize !

Goodluck, Let's get it gang 💪

🎄 Merry Christmas 🎄

From our family to yours, we wish you all a safe and joyful holiday season, filled with love, laughter, and cherished moments.

Our Recovery+ Lounge booking system is Live.

Designed to streamline bookings and enhance your overall experience, our user-friendly platform offers seamless bookings for all Recovery+ therapies.
With just a few clicks, you can now reserve your preferred therapies, book days in advance or check out which therapies are available at short notice.

Here’s how to book :

Step 1 : Click ‘’More’’ button located on our profile page
Step 2 : Click ‘’ Book now ’’
Step 3 : Select your desired therapy
Step 4 : Select Day
Step 5 : Select Time
Step 6 : Enter your contact details

That's it! You're all set ✅️

For all additional inquiries and group bookings, please send us a direct message (DM).

BIG love to everyone who came in for our end of year throw down. We ended the year with one of our most epic team challenges to date, which I'm sure most of you are feeling today....sorry not sorry 🫶

100 Cal Ski
200 Weighted Squats
100 Cal Bike
200 Sit Ups
250 Trx Rows

For those of you playing at home....Team 2s situp count is still under review.

2023 > 2024

The calm after the storm 🌩

Recovery starts the moment you finish training.

Prioritizing recovery through rest, nutrition, hydration, and sleep is essential for optimizing athletic gains, preventing injury, and maintaining training longevity.

Level up your recovery today.

Double the impact, double the fun! Grab your workout buddy and join us this Saturday for a heart-pounding training session in support of Pets of the Homeless.

Together, we can lift more than weights – we can lift spirits and make a real difference for our furry companions in need.

Tag your fitness partner bring along a donation and lets turn sweat into smiles!

That's a wrap!

What a month its been guys, i hope you're all extremely proud of yourselves - because i am.
Through YOUR hard work and contributions, we've managed to walk *drum roll please* a combined total of 1167.9 km 🙌 and raise a MASSIVE $518.70 🙌 to support Australians impacted by mental illness and su***de.

I'd like to send a shoutout to these absolute legends who put in work day after day to make this possible, without your consistent efforts and donations none of this would've been possible.
Well done gang 🤜

🏆.detailing
🏆
🏆
🏆
🏆.j.iordanidis
🏆
🏆
🏆Lisa H

THANK YOU

Bayside Strength and Recovery is excited to announce its partnership with the Bayside Stringrays CC for the 23/24 season.
As passionate advocates of sports and community engagement, we are proud to align ourselves with such a dedicated and talented club.
Our goal is to ensure all athletes remain in optimal health and performance, setting the stage for a successful and rewarding season ahead.

Alone we are strong, together we are stronger.

Happy Hormones are chemicals in our brain ( and gut ) that make us feel good. They're like messengers that help regulate and control our mood and emotions.
The 4 main happy hormones are :

➡️ Dopamine, which gives us pleasure and motivation.

➡️ Endorphins, which act as a natural pain reliever and makes us feel good.

➡️ Serotonin, which helps us feel happy and content.

➡️ Oxytocin, which gives us a greater sense of trust and connection.

These hormones are important because they help us stay emotionally balanced, experience positive emotions, and reduce stress and anxiety.
They play a BIG role in our mental well-being, motivation, ability to feel joy, and overall satisfaction in life.

🚨 Did you know...that 1 in 5 people experience symptoms of mental illness each year?

🚨%60 of people living with mental illness will not seek help.

🚨 Su***de is the leading cause of death among people aged 15-44.

Mental illness can be debilitating and have a devastating impact on not only those living with it, but those around them.

This October, Bayside Strength and Recovery is taking part in One Foot Forward for the 2nd year running to show people living with mental illness that they are not alone. We're walking to raise funds for the Black Dog Institute to support crucial mental health research and support services to help Australians impacted by mental illness and su***de.

Last year, we walked a whopping 767km and raised an amazing $286.66 👏 👏👏

This year, we've upped the ante and pledged to walk 800km and raise $500 in solidarity for all those affected.

Your contribution goes directly into funding vital research as well as outreach programs for those unable to access services as freely as others.

Please support our challenge by making a donation via the link below 

https://www.onefootforward.org.au/fundraisers/baysidestrengthandrecovery/

Details :

➡️ For every 50km walked, ran or cycled Bayside Strength will donate $10

➡️ All proceeds from Saturday Mornings ’’FREE’’ class will be forwarded on so come in and work up a sweat for a great cause.

How to participate:

✅️ Post your daily step totals on your story and tag Bayside Strength and Recovery or screenshot and send your daily totals via DM and we’ll do the rest.

✅️ Tag a friend, partner or family member and get them involved.

✅️ You DON'T need to be a member of the gym to take part 

Together we can create a mentally healthier and safer world, for everyone.

***deprevention

Great turnout this morning for our Grand Final day session💪

Go Lions 🦁

While some things are unavoidable...some are completely in your control.

Find balance and master your energy flow.

Week

Dive into the benefits of cold water therapy!

⬆️ Boost Circulation
⬆️ Build Resilience
⬆️ Improve Mental Health
⬆️ Improve Sleep
⬆️ Increase Energy Levels

⬇️ Reduce Muscle Soreness
⬇️ Reduce Total Body Inflammation

Take the plunge and reap the benefits today ✅️

Bookings via DM

Macronutrients are the three main categories of nutrients that are required in significant amounts by the body.

👉 Carbohydrates are the primary source of energy and include sugars, starches, and fibres.
They're found in foods like grains, fruits, vegetables, and legumes.

👉 Proteins are essential for building and repairing tissues, as well as the production of enzymes, hormones, and antibodies.
Good sources of protein include meat, poultry, fish, dairy products, legumes, and nuts.

👉 Fats are concentrated sources of energy and play a role in hormone production, insulation, and cushioning of organs.
They're found in foods such as oils, butter, nuts, seeds, and fatty fish.

Each macronutrient has a specific calorie value:
Carbohydrates and Proteins provide around 4 calories per gram, while Fats provide approximately 9 calories per gram.
Balancing the intake of these macronutrients is important for maintaining a healthy diet and body composition as well as supporting bodily functions, recovery and growth.

Compression therapy is an effortless and effective method to aid recovery after a game or training session.
Kick back in our recliners and allow the compression boots to do the rest.
Sessions available daily 👉 book in via DM

Optimize your morning ritual, and watch as your energy, productivity, and overall well-being level up