SQUAD GYM

Our FB along with Renee’s email and FB has been hacked. Do not respond to any requests from reception email or Facebook. Be back soon 🤟🏼

Jessa came to wanting to look and feel better. She is a single Mum and a lawyer so she was time poor to say the least. With some calorie counting and lifestyle overhaul, they were able to lose 10kgs together. Jessa has continued to lose weight and now walks around with her dream body. Well done team!

🏆If you want to achieve results like these then click on the link in our bio and get in touch today! We can't wait to meet you!

No matter what time of day Jo is training, she always has a smile on her face and always trains hard - except if their is a dog at the gym - then she's not training at all, she petting the dog! 😂

We love you Jo Jo!! xx

Madison came to after a little too much fun in Europe and a back injury. Through calorie counting, weekly check ins, progressive strength training and a small amount of cardio they were able to lose 10kgs together. Epic!!

The good morning can increase a lifter's strength and awareness of their lower and upper back. Enhancing upper back tension and lower back stability can help lifters who tend to fall forward in the squat and cannot recover from poor positioning.

Some key benefits of this exercise and why you should consider adding it to your program:
1. Increases Posterior Chain Strength
2. Improves Functional Strength
3. Builds more Muscle
4. Lowers the Risk of Hamstring Injury
5. Better Hip Mobility
Once you’re comfortable with other compound movements, the good morning is a great exercise to get through strength plateaus. Properly done, the good morning is one of the most effective posterior chain exercises, and should be included in your training if you want to build more hip mobility and strength.

Moving forward requires us to do things differently. It is scary to start something new, but if you can start, you will have the courage to continue.

What are you doing today to get uncomfortable?

1%

Put your hand up if you commit to 1% 🙋🏼‍♀️

That’s training 1% harder
Eating 1% better
Being 1% kinder
Giving 1% more focus
1% more present
Just 1%

That’s all it’s going to take to get you where you want, just 1% better than yesterday. 🙌🏼

You know what happens to that 1%? It compounds into better habits, processes, thoughts, emotions, actions. 🔐

Whilst it feels like nothing changes with 1%, the day will come when that small bit of effort you’ve been adding everyday will tip the scale and overflow. It all adds up!

So you have 3 choices:
Be less 🤨
Be the same 😞
Be more 🥰

You decide!!

DM us to chat to to chat about how she can help you be 1% better 🤟🏼

#1% "

Penny has achieved incredible results through our classes, Squad Saturday and coaching with - Thankyou penny!

If you’re thinking about joining us or coming down for a trial session then this is your sign - send us a DM today!

Some wise words by Coach

Just because I like to lift pretty heavy weights doesn’t mean I don’t care about my perfectly manicured nails. Just because I train to increase my competitive performance doesn’t mean I don’t care about my tan. Just because I like to get sweaty doing cardio doesn’t mean I don’t care about my contour.

Because you know what? I AM ALLOWED.
I’m allowed to like squats and cute nail polish in equal measure.

I’m allowed to get sweaty and dirty while smashing weights, and still truly care about things like lipstick and bronzer and fashion.
I’m allowed to relentlessly pursue strength and simultaneously pursue things that society deems to be in direct opposition of that pursuit.
I’m allowed to be a badass, and a girlie-girl, and an entrepreneur, and anything I damn well decide to be— all at once, in intervals, and everywhere in between.
I’m allowed to have my own personal definition of “feminine,” my feminine—because the only person who can give me permission to be myself is me.
I’m allowed to be powerful and feminine, because those things are not mutually exclusive.
I’m allowed. And so are you.

Why not give ourselves permission to be whoever the hell we want to be, whenever we choose? To be the people we know we’re truly meant to be, rather than the people we think we’re supposed to be?

Today I want you to give yourself permission to be an amalgamation of many things—even if society deems those things to be contradictory.
Be an athlete who cares about her manicure. Be YOU in every possible way, despite what society tells you you’re supposed to be. Show up in all of your self-defined glory and say, “I’m allowed.”

Movement is medicine

Another long time SQUAD member - Madison. Thankyou for your incredible feedback.

DM us to organise a trial or try one our classes - we can't wait to meet you!

Now, whilst these 2 exercises are clearly not the same and the bb will always trump when it comes to squats, we know that training from home can make it challenging to have a bb lying around. So the next best option is a goblet squat.

Now just because this is a ‘regression’ it doesn’t mean you can’t push the intensity on these.

Try this, 50% of your body weight for 10 reps with a 21x1 tempo.

Don't forget to tag us in your workouts!