Renee Squad Gym

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Stanmore, NSW
Renee Squad Gym

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Co-Director of SQUAD GYM
IG: renee_squadgym_co
[email protected]
[email protected]
Personal Trainer. Strength Training. Fat Loss

28/09/2026

Random Monday thoughts…. 💭

17/09/2026

41🎈

I love my life
I love my husband
I love my kids
I love my family
I love my friends
I love my health

That’s all you can hope for. To wake up everyday in a life you love with the people you love with a body you can do it all in.

To know me is to know I’m in a rush. I got lots to do. Lots of places to go. Lots of people to meet. Sights, smells and tastes I want to experience. Music I want to dance to. People I want to help. Just so much to do and learn and experience and be excited about.

If I could talk to younger me, I’d say…

Live your life. Like right now. Stop wasting time. Just go and do the things you want to do. Be happy. Like really happy. Be in good relationships. Put yourself out there. Have a go. Don’t second guess just go. You’re going to have kids, take them with you everywhere. Don’t sit at home, just take them. Open your eyes and see there’s a big world out there. Break rules, break cycles, break free of things holding you back. If you’re ever lost, pray. God will help you. Don’t worry about offending people, just tell the truth always. Work hard but make sure you still play. People will hurt you, that’s not your fault. You’re smart. You’ll always be ok. No matter what, YOU WILL ALWAYS BE OK.

Getting older is awesome. What a privilege. Seriously grateful for all of it. 🫶🏻🫶🏻🫶🏻🫶🏻🫶🏻

Thanks for being on this journey with me. I hope I bring value to this corner of the internet.

41, LFG. Catch me if you can 🙏❤️🎈💪🏻

15/09/2026

Just my thoughts and tips.

SAVE and SHARE if it’s helpful.

❤️

02/09/2026

What are your thoughts on these? ⬇️⬇️⬇️⬇️

I have so many to share, but let’s start here 😅

31/08/2026

Random thoughts…❤️

25/08/2026

It’s been almost 2 years since I had my second baby. I’m about to turn 41 and I feel great. I haven’t done anything special, it’s the same stuff I coach my clients through.

💪🏻Got clear on my why?
I chose to have children later in life, and that choice comes with greater responsibility. I will be nearly 60 by the time my youngest finishes high school and in my 70s by the time she likely has kids. I want to be there for that.

💪🏻 Minimum 130-140g of protein daily
This is based on 2-2.5g of protein per kilo of body weight. I am on the clock before perimenopause and menopause enters my life. I knew that I only had a couple of years to get some muscle back on and really knuckle down with my training

💪🏻 I ditched being the strongest version of me
Now this might sound controversial, but I used to be very strong. Squatting over 150 kg and dead lifting over 170 kg. But I couldn’t commit to that intensity of training anymore as I didn’t have the time or energy or the youth on my side. So I adapted a more hybrid approach to training that focuses on multiple attributes. Strength is still one of them, but my goal is to be athletic not just strong.

💪🏻 I don’t let myself off the hook
This is an important one. Motherhood and working is really tough and if I only chose to turn up on the good days, there’s no way I’d get the results I wanted. I coach my clients to give the best you have on the day and nothing less. We hold ourselves to high standards and we never settle for p**s poor excuses.

💪🏻 I followed a program
Despite my two decades of experience, I still follow a program every single week and every single session.

💪🏻 I don’t eat rubbish food
Another controversial statement in an industry where coaches now encourage their clients to eat rubbish. But that never slides in our house. We eat majority home-cooked food. It’s high-quality proteins, organic fruit and veg, and we repeat that meal after meal day after day.

💪🏻 I take creatine
it’s the only supplement I take religiously and alongside magnesium glycinate, It’s the only supplement I’ve really seen results with.

💪🏻 I stayed the course no matter what. Period.

12/08/2026

That’s me 👋🏼🙋🏼‍♀️

Anything surprise you?

⬇️

04/08/2026

I used to think I needed to train more. At 40, I’ve realised I actually need to train better.

Here’s what my training week looks like now:

1. Three full-body strength sessions.
I lift weights just three days a week, but every session is intentional. I focus on heavy compound lifts (around RPE 8), progressive overload, unilateral work, and maintaining relative strength rather than just chasing numbers.

2. Plyometrics every strength session.
Every gym session starts with jumps or explosive movements that match the workout and my current capacity. As we age, we lose power faster than strength if we don’t train it. I want to keep my body capable of producing, absorbing, and reacting to force for decades to come.

3. One brutally hard cardio session.
Once a week I push my heart rate into the 180-190 bpm range and finish with nothing left in the tank. It’s uncomfortable, but maintaining a high aerobic ceiling and VO₂ max is one of the best investments I can make for my long-term health.

4. Reformer Pilates. (Unpopular opinion.)
Reformer Pilates has been one of the best things I’ve done since having two children, especially after my VBAC. The key is finding an instructor who emphasises progressive loading, glute strength, and deep core function—not endless complicated combinations that look good on Instagram.

5. I stay active outside the gym.
Training doesn’t end when I leave the weights room. Chasing my kids and living an active lifestyle means I naturally average around 12,000 steps a day.

At 40, I’m not training just to look good now. I’m training to be strong, powerful, capable, and independent for the next 40 years.

What does your training split look like?

16/06/2026

What a world it could be if we weren’t so married to the exact things holding us back. I can be be guilty of this, like everyone else.

Would these hurt your feelings if they were said to you?
⬇️⬇️⬇️⬇️⬇️

15/06/2026

There’s lot’s to celebrate with maturing 😎

Which one of these do you agree with? ⬇️⬇️⬇️⬇️

Address

SQUAD GYM
Stanmore, NSW
2048

Telephone

+61411304138

Website

http://www.squadgym.com.au/

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