Renee Squad Gym

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Australia
Stanmore, NSW
Renee Squad Gym

Co-Director of SQUAD GYM
IG: renee_squadgym_co
[email protected]
[email protected]
Personal Trainer. Strength Training. Fat Loss
(1)

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? ⬇️⬇️⬇️⬇️

11/06/2026

If you are a busy mum like me, you wanna get in the gym, create some change and get on out of there. We realistically don’t have the time that we used to to indulge in our training sessions. 🥲

Through trial and error, I have found a three full body weight training program with cardio options, is the most sustainable and recoverable training volume for women late 30s and above with children.

It’s not that we can’t do more, it’s about finding the minimal most effective dose. The. Absolutely attacking those sessions with intensity.

These program templates are just examples, you can build your full body days however suits you. The goal is to pick exercises you can really progress and bring intensity to. Focus is enough volume on desired body parts to improve strength and get some hypertrophy. And also, volume and intensity you can recover well from in conjunction with the rest of your life.

Program design (and effort) is where people fall short. Without enough volume and intensity, a lot of people are just turning the wheels.

Any questions, let me know 🤝

04/06/2026

DIETING AND A NON TRAINING DAY 😎

Here’s a realistic day in the life for me on a small diet to lose another 1-2kgs before we head off to Bali in 3 weeks.

This is a non training day.

The addition on a training day would be a chocolate cocobella during my session and then a protein shake post workout with coconut water, banana and chocolate protein 🤝

I personally do not have the capacity to track calories right now. I prefer to stick to quality food and mange portion sizes. This for me, with 2 kids, is the easiest way to maintain my weight year round.

If I ever feel too thin, I increase portion sizes.

If I feel too fluffy, I decrease portion sizes.

Any questions let me know ⬇️⬇️⬇️⬇️

30/05/2026

Happy Birthday (for Monday) ❤️

You are one of the best things that happened to me on the Gold Coast. You light up every room you walk in to.

Love you ❤️

25/05/2026

Babies don’t ruin your body. But being underprepared, having unrealistic expectations or focusing on the things that don’t really matter, will leave you feeling extremely overwhelmed and out of your depth.

So let me give it to you straight.

Pregnancy, postpartum and Motherhood is a juggle. It can be super tough and require you to expand in ways you can’t imagine.

Where I see a lot of women falling short is over investing in the things that don’t matter and neglecting the things that do.

Nice prams, photo shoots and name blankets are special, don’t get me wrong. But if your body and mental health aren’t at the forefront, none of it will be enjoyable.

Babies alone don’t ruin your body. Not prioritising your health and rehab is where the real problems happen.

22/05/2026

TRAINING EARLY IN THE MORNING!

I’m not a huge fan of being completely fasted in the morning (I know some people are fine) but I feel HEAPS STRONGER if I have some fast hitting carbs before it.

These are some of my go to if I was to be training first thing in the morning before breakfast.

However, in this instance as you’ll see on slide two, I would ensure that I was having a very hearty protein and carb dinner, so some of that would still be available for the workout in the morning. This is key to having enough energy to push through those early morning sessions.

Then you will see on slide number three my top breakfast recommendations that I would be consuming post workout within 90 minutes of completing the session.

I know this can be a real sticking point for some of my clients so SAVE this post so you can refer back to it later when you need it.

21/05/2026

Kids at 40 is not for the faint hearted. 😎

But thats the way my story unfolded.

Whilst it’s harder, age is no excuse. If anything you should know better how to take care of yourself and climb your way through it. 👌

19/05/2026

Now more than ever, in my 40’s, I know that my nutrition needs just as much attention as my training 🤝

In my anecdotal experience, when my nutrition is good, my training follows. I’m energised, I’m recovered and I feel strong. 🤌🏻

These are basic fundamentals that apply to all age groups, but the stakes are a little higher as women enter that perimenopause or menopause phase. After giving so much to our children with pregnancy, breastfeeding and sleep deprivation, we need to replenish and prepare for the next chapter.

Save this and try implementing some into your weekly routine. Small changes over time all compound. 😎

08/08/2022

BIG BIG BIG Love to the ladies that have jumped on board our programs in the last 36 hours. If has been our BIGGEST day of sales ever!

BIKINI vs STRONG is our newest 8 week program and if you haven’t jumped on it yet, we highly recommend you do before we sell out!

The programs are the methods we have used for ourselves and for the 100’s and 100’s of people we have coached over our combined 20 years experience.

Don’t sit on the fence, dive in and invest in yourself.

Click the link in my bio to head straight to our store.

Address

SQUAD GYM
Stanmore, NSW
2048

Telephone

+61411304138

Website

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

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