February 19, 2026

Training Technique: Freedom LIFT - Barbell Training

Barbell Training

Using our Squat Rack area and adjustable benches, try these 3 essential barbell lifts as part of your next Freedom lifting session.


Freedom LIFT Exercises 👇


1️⃣ Barbell Bench Press

2️⃣ Barbell Back Squat

3️⃣ Barbell Bent-Over Row


These three movements are foundational compound lifts that build total-body strength and muscle. If you're just starting out, begin with a light weight — or even a broomstick — to master proper technique and movement patterns. Focus on quality over load, and treat each lift as a skill that improves with consistent practice.


If you're new to resistance training, we recommend building confidence with machines or bodyweight exercises before progressing to the barbell.


Why Use Barbell Training? ⬇️


✔️ Builds full-body strength

✔️ Improves athletic performance

✔️ Enhances coordination and stability

✔️ Develops functional, real-world strength

WATCH THE FULL TECH VIDEO HERE

Shrimp & Egg Protein Scramble

By Zina Stone • February 19, 2026
Ingredients 3 whole eggs 120g shrimp (peeled) 2 tbsp Greek yoghurt Salt, pepper Optional: garlic, chilli flakes, spinach Instructions Step 1 Lightly sauté shrimp in a pan (2–3 mins each side). Step 2 Whisk eggs with salt & pepper. Step 3 Pour eggs into pan, scramble gently. Step 4 Stir through Greek yoghurt at the end for creaminess. Step 5 Serve immediately. Nutrition and Cooking Times Prep time: 20 minutes | Cook time: 20minutes Serves: 4 Nutrient Value (per serving): Calories: 450cal | Protein: 50-55g | Fat: 25g | Carbohydrates: 5g |

Freedom Bulletin 318

By Zina Stone • February 19, 2026
In this bulletin we discuss Psyllium Husk - Super Food. . .

Antipasto Baked Smothered Chicken

By Zina Stone • February 12, 2026
Ingredients 3 tablespoons extra-virgin olive oil, divided ⅓ cup chopped marinated artichoke hearts ⅓ cup chopped salami ¼ cup chopped pepperoncini 2 tablespoons red-wine vinegar 1 tablespoon chopped fresh oregano, plus more for garnish 500g chicken cutlets ½ teaspoon ground pepper 2 ounces fresh mozzarella cheese, thinly sliced Instructions Step 1 Preheat broiler to high. Step 2 Mix 2 tablespoons oil, artichoke hearts, salami, pepperoncini, vinegar and oregano in a medium bowl. Step 3 Heat the remaining 1 tablespoon oil in a large broiler-safe skillet over medium-high heat. Sprinkle chicken with pepper and add to the pan. Step 4 Cook until starting to brown, about 3 minutes. Turn the chicken over and top each piece with the artichoke mixture and cheese. Step 5 Transfer the pan to the oven and broil the chicken until the cheese is browned and an instant-read thermometer inserted in the thickest part of the chicken registers 165 degrees F, 3 to 4 minutes more. Step 6 Serve the chicken with any pan drippings and oregano, if desired. Nutrition and Cooking Times Prep time: 20 minutes | Cook time: 20minutes Serves: 4 Nutrient Value (per serving): Calories: 303cal | Protein: 28g | Fat: 20g | Carbohydrates: 3g |