Adam Clarke Up n Adam Performance Training

19/08/2025

Due to illness …🤧🫠 ‼️

No Youth Academy This Week.
No Athletic Strength This Week.
—-
I was meant to be in Europe for the following 2 weeks but I am not going now so -
(25th August till 5th September WE RUN YOUTH AS PER THE SCHEDULE ON BOOK FIT APP - 👍

I have set this up in the bookfit app so you can book in 👍

It is under -Youth Academy/Performance Programs -

ATHLETIC STRENGTH WE RUN AS PER NORMAL PROGRAM FROM NEXT WEEK .

Performance Programs under minimal supervision

—-

Please check the book fit app for what sessions are running this week .
—-
Appreciate your understanding & cooperation…

Second sickness in as many weeks I just need to focus on getting better .

Adam

18/08/2025

Due to illness, this evening’s session has been rescheduled.
No Athletic Strength Tonight .
Sorry team I just can’t shake it 🤧🫠
I will be in touch shortly with the revised date and time for this session. Thank you for your understanding and cooperation.

Adam

08/08/2025

💪 Lifting is Only Half the Story—Recovery is Where You Get Stronger 💤🍌🥩

At Up N Adam Performance Training & Physiotherapy, some of our classes are heading into a heavy lifting phase—but remember, you don’t get stronger in the gym. You get stronger after the gym.

That means fuelling up before you train, locking in your gains with smart post-session nutrition, staying hydrated, and getting quality sleep.

In our latest blog from dietitian Hannah Gibson from Nutrient Nation, we break down:
✅ How to fuel before a big lifting session
✅ What to eat (and when) after training to maximise recovery
✅ The role of protein, carbs, creatine, electrolytes, and magnesium
✅ Why sleep is the ultimate performance enhancer

If you’re going to put in the work under the bar, make sure your recovery matches your effort. That’s where the real magic happens.

👇 Click on the link to read the full blog

📞 Call us: (02) 4067 7137
📍 Find us: Unit 31, 54 Clyde St, Hamilton North NSW 2292
🌐 Visit us online: www.upnadamptphysio.com




https://www.upnadamptphysio.com/post/lifting-is-only-the-stimulus-recovery-is-where-the-magic-happens

As we enter a heavy lifting phase in many of our group classes and PT sessions at Up N Adam, it's important to remember: your strength gains aren’t built during the session—they’re built after it.Heavy resistance training is the stimulus—it sends a message to your body that it needs to adapt...

07/08/2025

🏋️‍♀️ Why Runners, Cyclists & Everyday Athletes Should Be Lifting HEAVY (Safely)

Think lifting heavy is just for bodybuilders? Think again.

If you're chasing better performance, fewer injuries, and more strength for life — this one's for you. 💥

Whether you're pounding the pavement, climbing hills on two wheels, or just trying to feel strong and capable, smart heavy strength training could be the game-changer you've been missing.

👇 Read our latest blog to find out:
✅ Why lifting heavy won’t make you bulky
✅ How it improves running & cycling economy
✅ The injury prevention benefits you can’t ignore
✅ How to lift safely and integrate it with your training

👊 Stronger isn’t just better — it’s smarter.

📞 Call us: (02) 4067 7137
📍 Find us: Unit 31, 54 Clyde St, Hamilton North NSW 2292
🌐 Visit us online: www.upnadamptphysio.com




https://www.upnadamptphysio.com/post/the-power-of-heavy-lifting-why-runners-and-cyclists-should-lift-big-and-smart

For years, runners and cyclists were told to avoid the weight room, fearing it would make them bulky or slow. But modern sports science has flipped that myth on its head. Today, lifting heavy—safely and strategically—is one of the most powerful tools for boosting endurance performance, preventin...

29/07/2025

Unfortunately today’s

9.30am Athletic Strength &
5.45pm Athletic Strength
ARE POSTPONED

3.30 -4 & 4.30pm Youth ARE POSTPONED

“all sessions will be rescheduled “

Thanks crew just like a lot of us out there I am sick ‘

28/07/2025

🚴‍♀️🏃‍♂️ Attention Newcastle Runners and Cyclists. Your hip flexors are the unsung heroes powering every stride and pedal stroke, but overuse can lead to tendinitis or tendinopathy, derailing your training. Check out our latest blog to learn why these muscles matter, how to spot and prevent tendon issues, and why seeing a physio is key to a strong recovery. Don’t let hip pain slow you down—trust the journey and keep moving forward! 💪

📞 Call us: (02) 4067 7137
📍 Find us: Unit 31, 54 Clyde St, Hamilton North NSW 2292
🌐 Visit us online: www.upnadamptphysio.com





https://www.upnadamptphysio.com/post/the-powerhouse-of-performance-why-hip-flexors-matter-for-runners-and-cyclists

As runners and cyclists, we often focus on the big players—quads, hamstrings, glutes—but there’s a critical muscle group that doesn’t always get the spotlight it deserves: the hip flexors. These muscles are the unsung heroes of every stride and pedal stroke, playing a pivotal role in your pe...

22/07/2025

Hey ladies … G*i Alder is organising some cool running shorts , you can get them in two lengths short and modest short haha . The price depends on quantity, so if you’re keen inbox G*i. They apparently make you run 20% faster and make you look 10years younger (just sayin).

Ange (obviously)
Xooxox

20/07/2025

🏃‍♂️🚴‍♀️ Attention all trail runners and cyclists! Want to crush those technical trails or power up brutal climbs without losing steam?
The secret isn’t just in your legs—it’s in your CORE!

In our latest blog, we dive into why a strong core is your performance game-changer, breaking down the deep, intermediate, and superficial muscles that make it tick. From dodging rocks to smashing Strava PRs, a rock-solid core is your ticket to moving stronger, safer, and faster.

Ready to ignite your training? Check out the full post below for tips, exercises, and a spark to make your core your superpower! 🌟

And don't forget our Athletic Strength Classes. Term 3 starts this week. Booking online for the term on our homepage.

📞 Call us: (02) 4067 7137
📍 Find us: Unit 31, 54 Clyde St, Hamilton North NSW 2292
🌐 Visit us online: www.upnadamptphysio.com





https://www.upnadamptphysio.com/post/the-core-of-it-all-why-a-strong-core-is-your-body-s-secret-weapon-for-trail-running-and-cycling

Imagine this: you’re a trail runner weaving through rugged terrain, dodging roots and rocks, or a cyclist powering up a brutal climb, legs churning against the pedals. Your quads are firing, your lungs are burning, and you’re chasing that next level of performance. But something’s holding you ...

20/07/2025

‼️ Back to Normal Program From Monday ‼️
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19/07/2025

Training hard? Living fast? In Katheryn Rodger's (Up N Adam's Remedial Massage Therapist) latest blog, she covers why doing nothing on a massage table might be the most productive part of your week.

📞 Call us: (02) 4067 7137
📍 Find us: Unit 31, 54 Clyde St, Hamilton North NSW 2292
🌐 Visit us online: www.upnadamptphysio.com




https://www.upnadamptphysio.com/post/the-science-of-stillness-massage-for-stress-recovery-performance

Recovery is no longer seen as a passive process—it’s an essential piece of any performance puzzle. And in today’s high-stress world, recovery isn’t just for athletes. It’s for everyone.Modern neuroscience highlights the need for “downregulation”—a shift from the fight-or-flight mode ...

16/07/2025

You’ve always known massage feels great—now science is catching up. In our latest blog, Up N Adam Remedial Massage Therapist, Katheryn Rodgers, covers why that “ahh” moment on the table is more than just relaxation…

📞 Call us: (02) 4067 7137
📍 Find us: Unit 31, 54 Clyde St, Hamilton North NSW 2292
🌐 Visit us online: www.upnadamptphysio.com




https://www.upnadamptphysio.com/post/massage-more-than-muscles-the-nervous-system-connection

Massage has long been associated with muscle release and rehabilitation. But we now understand that the real story runs much deeper—into the nervous system itself.Our bodies are integrated networks, not isolated parts. The Central Nervous System (CNS), which includes the brain and spinal cord, gov...

07/07/2025

💥 Is Your Teen Built for the Demands of Modern Sport? 💥

Today’s young athletes are training harder and playing more than ever – but are their growing bodies ready for the pressure?

At Up N Adam Performance Training and Physiotherapy, we’re seeing more teens sidelined with avoidable injuries like stress fractures, traction apophysitis, and overload issues. The truth is: skill and passion alone aren’t enough. Strength, recovery, and tailored support are crucial for growing athletes.

Our latest blog dives into how teens (and their parents) can build robust, resilient bodies that not only perform better but stay in the game longer. We explore the unique growth window in adolescence, and how our VALD testing and customised strength programs are helping teens thrive in the rep sport world.

🏋️‍♂️ Ready to future-proof your teen athlete?
📖 Read the blog below 👇

📞 Call us: (02) 4067 7137
📍 Find us: Unit 31, 54 Clyde St, Hamilton North NSW 2292
🌐 Visit us online: www.upnadamptphysio.com

For teenagers with big sporting dreams – and for the parents who support them – the pursuit of excellence can start earlier than ever. Representative sport now asks more of our kids: more time, more effort, more intensity. And while it’s incredible to see young athletes pushing their limits, i...