Fernwood Toowoomba

19/06/2026

What you eat before a workout matters more than you think 🍽️💪

Getting your pre-workout nutrition right doesn't have to be complicated, it just has to work for you.

Swipe for our go-to guide on timing your meals, staying hydrated and finding what energises your body best!

18/06/2026

Thursday Trainer Tips with Jade - Smith Machine Squat 💪🩷

The Smith machine back squat is a great alternative to using a hack-squat or vertical leg press machine.

The mistake I often see people make is trying to set up as though it is a barbell back squat.

Due to the bar being locked in place this makes the standard barbell squat pattern near impossible to do.

Many beginners choose the smith machine over a free weight squat as it requires less balance and core stability whilst still providing significant quad activation.

Fun fact: as a general rule you can squat around 10-20% more weight on the smith machine than a free weight squat.

If you enjoy using the smith machine variation, drop a comment letting me know if this video was helpful or if you have any other questions.

Happy training!


Fernwood Fitness

15/06/2026

We thoroughly appreciated this podcast, particularly its focus on demystifying GLP1s and its vision to encourage individuals to pursue healthier outcomes.
https://open.spotify.com/episode/0RfC5TEK248eC3hwAUTxaF?si=W2kpyBDRQeati6k4RK0JeA

Fernwood Unfiltered · Episode

14/06/2026

Your go-to podcast for women, by women, is back, and Season 3 is coming in hot🎙️🩷

Hit follow and stay tuned; you won't want to miss this!

11/06/2026

Trainer Tips - GLUTE DAY with Jade! 🍑💪

Whether you’re training your glutes for aesthetic or functional reasons, knowing how they are
“made up” is beneficial for your programming.

The exercises shown in this video are just some of the many options available to train the glute max, med and minimus.

As with all strength exercises regardless of if you’re training to grow your glutes or build stability and strength, it is imperative that you progressively overload the muscles.

Avoid staying at the same weight for too long, as this can stunt your progress!

If you have any questions surrounding your current programming feel free to reach out 😉

Happy Training!

09/06/2026

🔥 LADIES, GET READY TO GET WARM! 🔥

Hot Winter Nights is back at Fernwood Toowoomba, with pop-up Retro classes happening throughout the winter months!

Whether you’re looking for motivation to keep your winter training on track or just want to have some fun with the girls on a Friday night, come along and join us.

🎵 Kicking off this Friday at 6:15pm with our ALL-OUT 80s-themed class! 🎵

Bookings are now open via the app.

🎥 Please note: This class will be filmed.

06/06/2026

Let's set the record straight...

Fernwood is not your average women's gym. We lift heavy. We train hard and get real results because we know exactly what works for your body!

Our strength training is built for women, by women. And our trainers? They'll push you to exceed your own expectations. Every single session.

This is what we're about. Come find out for yourself 🩷

04/06/2026

Trainer Tips - Barbell Back Squats with Jade! 🍑🔥

Want to take your back squat to another level? Then let’s discuss the low bar positioning.

The bar is placed below the vertebra prominens - or on the rear deltoid shelf created by squeezing your shoulders together and down.

This is a key part to squat perfection as it not only makes it more comfortable to hold the bar but helps you engage the posterior chain muscles.

If you are looking to increase your lifting loads and engage your glutes and hamstrings more, this is for you!

Drop a ⚡ if you’re adding these to your next leg day!