Adam Clarke Up n Adam Performance Training

22/11/2025

🚴‍♂️ Lower Back Pain in Cyclists – Why It Happens & How We Fix It

Lower back pain is one of the most common problems we see in Newcastle cyclists — from weekend riders to serious endurance athletes. And it’s rarely “just tightness.”

Most back pain on the bike comes from poor load distribution, weak or fatigued glutes and core, and a bike setup that forces your lumbar spine to do all the work. When those systems fail, your lower back becomes the shock absorber… and eventually, it lets you know about it.

At Up N Adam Performance Training & Physiotherapy, we combine bike position assessment, VALD strength testing, and cycling-specific rehab to find the exact cause — and fix it properly so you can ride longer and pain-free.

If your back tightens up mid-ride, aches after climbing, or feels stiff getting off the bike, this blog is for you👇

📞 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/lower-back-pain-in-cyclists-why-it-happens-and-how-we-fix-it

Lower back pain is one of the most common problems we see in Newcastle cyclists and triathletes. Hours spent in the saddle, aggressive aero positions, and weak links in the body often combine to create a nagging ache that makes long rides miserable. But here’s the good news: cycling back pain isn....

22/11/2025

https://www.upnadamptphysio.com/

20/11/2025

To The King Family & The AMAZING Cardiff Hawks Footy Club Who Keep Producing The Goods 🦅 🧡 Well Done !!!
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CONGRATULATIONS Max King !!!
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Pick 49 AFL Draft Sydney Swans 👏
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From all the crew at Upnadam we are wrapped for you 🎉 thanks for trusting the process , your dedication & work ethic made it a pleasure to coach .
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Reminds me alot of another couple of young hawks who have been in our 4 walls !

So excited to watch you join these two !!
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Filthy the tigers didnt take you but i will cope 🤣
Go well bro !
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19/11/2025

Ok got sick of people asking 🤣
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🔴 The Button Has Been Hit 🔴
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Till Saturday 5pm , huge saving on some of our most popular programs !

Some ripper deals to be had .
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💨 Set yourself up for 2026 NOW !
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Visit the website-

https://www.upnadamptphysio.com/

16/11/2025

WE HAVE BEEN BUSY BUILDING SOME INCREDIBLE PROGRAM OPTIONS -🧡
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Programmes are specifically designed and delivered via TrainingPeaks.
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DURATION BASED metrics to maximise load & absorption .
Intent & purpose in every run to get the most out of everything for time poor athletes .
Personalised training zones for every athlete tailored to your physiology
Specifically built Strava segment routes designed by our coaching team to simulate key course demands on local trails -
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Linked in to our exclusive community all sharing this unique journey .
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Optional add-ons: Athletic Strength by Up n Adam and VO2 Testing with FLOWITRI

https://www.upnadamptphysio.com/

11/11/2025

TEAM

Plenty have said they are keen !!!

We need to make a call on if this goes ahead …

Please confirm by payment to RSVP …
Details on flyer

02/11/2025

💪 What if being weak was more dangerous than smoking?

Dr Peter Attia — one of the world’s leading voices in longevity medicine — recently compared common risk factors for early death:

Type 2 diabetes = +30% risk

Smoking = +50%

Being weak = +250%

Having a VO₂ max in the bottom 25% = +400%!

At Up N Adam Performance Training & Physiotherapy, we’ve built our entire testing and training system around this science. Using VALD strength testing, VO₂ max testing with Lucas McBeath, and data-driven programming by our PT & physio team, we help you move out of the “high-risk” zone — and into your strongest, fittest, longest-living self.

👇 Read the full breakdown here:

📞 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/strength-engine-and-staying-alive-fact-checking-peter-attia-s-viral-longevity-numbers

Every few months a clip of Dr Peter Attia — a physician trained at Stanford, Johns Hopkins, and the NIH — makes the rounds on social media. He’s known for his podcast The Drive and his best-selling book Outlive: The Science and Art of Longevity, where he dives deep into the intersection of str...

01/11/2025

UTA Training Plans Starting ..
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Key areas that we focus on now !!!
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🔑 Preparation & Base Phases -
🔑 Metabolic Testing , Strength & Location Sets -
🔑 Access to Inclusive Community & Coaching …

🎁 Packages that cover your best version

https://www.upnadamptphysio.com/

01/11/2025

☀️ Top 5 Weight Loss Tips for Summer 🌿

With the warmer weather on its way, many of us start thinking about shedding those extra winter kilos — but before you dive into another “summer shred,” let’s get one thing straight: you don’t need to chase a “bikini body” to feel good this summer.

Healthy weight loss should feel empowering, not punishing. It’s about finding balance, boosting energy, and feeling your best — not restricting or stressing over perfection.

Our dietitian, Hannah Gibson from Nutrient Nation, has shared five evidence-based, realistic strategies to help you achieve healthy, sustainable results this season.

From mindful eating and portion control to breaking free from the all-or-nothing mindset — these are habits that last well beyond summer 🌞

👇 Read the full blog to discover how to make weight loss simple, balanced, and sustainable.
Book an appointment with Hannah or Belle at www.nutrientnation.com.au

📞 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/top-5-weight-loss-tips-for-summer

With warmer weather around the corner, there’s no doubt you’re starting to think aboutshedding those extra few winter kilos. So, we’re sharing some helpful tips on how to goabout it, but we also want to remind you that you don’t need to succumb to the pressure of achieving a “bikini body.....

31/10/2025

HERE IT IS … 🎄 🎉
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15 years of epic Xmas parties, time to deliver another one , as always a bit different but ALWAYS an incredible day/night 😀
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GET YOUR TICKETS NOW
MEMBERS & FAMILY ALL WELCOME
🎾 🏓 🍻 🍾 🏆 🎉

30/10/2025

Vert n Dirt !
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Absolute Trail Heaven Tonight
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Doing sessions where you normally would not 🧡

28/10/2025

🏊‍♀️🚴‍♂️🏃‍♂️ Top 5 Injuries in Newcastle Triathletes

Triathletes are a rare breed — balancing swim, bike, and run training takes serious dedication 🏅.
But with that workload comes a high risk of overload injuries that can derail your season.

At Up N Adam Performance Training & Physiotherapy, we work with Newcastle’s triathletes every week — from first-time sprint racers to Ironman competitors — helping them train smarter and stay injury-free.

In our latest blog, we break down the Top 5 injuries we see in triathletes, what causes them, and how to prevent them through VALD testing, strength training, and balanced load management across all three disciplines.

👇 Read the full blog below

📞 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/top-5-injuries-in-newcastle-triathletes

Triathlon training pushes the body across three demanding sports — swimming, cycling, and running. While this variety reduces the risk of some injuries, it multiplies the chance of overuse injuries if training loads aren’t managed carefully. At Up N Adam Performance Training & Physiotherapy in N...