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  • renee_squadgym_co
    Renee SQUAD GYM
    @renee_squadgym_co

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Who’s so ready for some time off 🙋🏻‍♀️ My gosh I’m exhausted!! Normally I’m pretty good with pushing through but my holiday break couldn’t come quick enough. 
I’d love to say my training is going from strength to strength but really I’m only just getting through my 4 sessions a week. My ankle then a cold on top of organising a wedding and normal work has left me feeling like I’m pushing 💩 up hill. 
Still though, I’m doing the best I can each day and really that’s all that matters. Training isn’t always a highlight but it still needs to make a consistent appearance. 
Don’t let your excuses get in the way of getting some training in. You never regret a work out right? 
@psc_coaching 
@squadgymcompany 💕 #squadgym #jointhesquad #camperdowngym #innerwest #gym #fitness #stanmore #stanmoregym #strengthtraining #squat #deadlift #benchpress #powerlifting #grouptraining #personaltraining #transformation #coaching #onlinecoaching
Who’s so ready for some time off 🙋🏻‍♀️ My gosh I’m exhausted!! Normally I’m pretty good with pushing through but my holiday break couldn’t come quick enough. I’d love to say my training is going from strength to strength but really I’m only just getting through my 4 sessions a week. My ankle then a cold on top of organising a wedding and normal work has left me feeling like I’m pushing 💩 up hill. Still though, I’m doing the best I can each day and really that’s all that matters. Training isn’t always a highlight but it still needs to make a consistent appearance. Don’t let your excuses get in the way of getting some training in. You never regret a work out right? @psc_coaching @squadgymcompany 💕 #squadgym  #jointhesquad  #camperdowngym  #innerwest  #gym  #fitness  #stanmore  #stanmoregym  #strengthtraining  #squat  #deadlift  #benchpress  #powerlifting  #grouptraining  #personaltraining  #transformation  #coaching  #onlinecoaching 
I’ll turn up for you everyday, for the rest of my life. ❤️👫 @psc_coaching 
So excited to be counting down the days until I get to marry my best friend. 
@zacalviz 📷

#mrandmrssahyoun #husbandandwife #whatdreamsaremadeof #mykeeper #mrforever #wifeme
#Repost @squadgymcompany
・・・
MEMBERS, NON MEMBERS, FAMILY AND FRIENDS, this SATURDAY DECEMBER 15th, we will be celebrating CHRISTMAS with the SQUAD. 
Please come down for class or just something to eat and celebrate what has been SQUADS BEST YEAR YET. 
Comment below for more details or send us through an email (link in bio) we would love to have you there. Tag your friends 👫 👬 👭🥳 EVERYONE IS WELCOME to come and train at SQUAD GYM this SATURDAY. 
We don’t accept naughty though, only nice 🤗
@renee_squadgym_co 
@lyndallvile_co @psc_coaching 
@squadgymcompany 💕 #squadgym #jointhesquad #camperdowngym #innerwest #gym #fitness #stanmore #stanmoregym #strengthtraining #squat #deadlift #benchpress #powerlifting #grouptraining #personaltraining #transformation #coaching #onlinecoaching
#Repost  @squadgymcompany ・・・ MEMBERS, NON MEMBERS, FAMILY AND FRIENDS, this SATURDAY DECEMBER 15th, we will be celebrating CHRISTMAS with the SQUAD. Please come down for class or just something to eat and celebrate what has been SQUADS BEST YEAR YET. Comment below for more details or send us through an email (link in bio) we would love to have you there. Tag your friends 👫 👬 👭🥳 EVERYONE IS WELCOME to come and train at SQUAD GYM this SATURDAY. We don’t accept naughty though, only nice 🤗 @renee_squadgym_co @lyndallvile_co @psc_coaching @squadgymcompany 💕 #squadgym  #jointhesquad  #camperdowngym  #innerwest  #gym  #fitness  #stanmore  #stanmoregym  #strengthtraining  #squat  #deadlift  #benchpress  #powerlifting  #grouptraining  #personaltraining  #transformation  #coaching  #onlinecoaching 
Pump the pipes 💪🏼 I don’t train upper body on its own, I just pop arms/ shoulders on the end of other sessions. Generally a high rep superset of bis and tris. 
Training full body pretty much every session (4 days a week) works best for me. I have limited time to train and no goals other than to keep what I have for as long as I can so with this in mind, full body programming for the win. 
@psc_coaching 
@squadgymcompany 💕 #squadgym #jointhesquad #camperdowngym #innerwest #gym #fitness #stanmore #stanmoregym #strengthtraining #squat #deadlift #benchpress #powerlifting #grouptraining #personaltraining #transformation #coaching #onlinecoaching
Pump the pipes 💪🏼 I don’t train upper body on its own, I just pop arms/ shoulders on the end of other sessions. Generally a high rep superset of bis and tris. Training full body pretty much every session (4 days a week) works best for me. I have limited time to train and no goals other than to keep what I have for as long as I can so with this in mind, full body programming for the win. @psc_coaching @squadgymcompany 💕 #squadgym  #jointhesquad  #camperdowngym  #innerwest  #gym  #fitness  #stanmore  #stanmoregym  #strengthtraining  #squat  #deadlift  #benchpress  #powerlifting  #grouptraining  #personaltraining  #transformation  #coaching  #onlinecoaching 
I hope I look at you like this forever. 
I love you @psc_coaching 
#19sleeps #husband #wifeme #mykeeper

@zacalviz 📷
Landmine single leg Rdl has me good after yesterday’s session. 
These (or a variation of single leg rdls) appear in most of my clients programs. This specific set up is great preparation or progression (depending on how you use it) for moving on to KB or DB single leg RDLS. The landmine set up offers a little bit more stability for newbs or for more advanced trainers, allows you to load up more. The cross body movement pattern gets my glutes every time! Save and try! 
@psc_coaching 
@squadgymcompany 💕 #squadgym #jointhesquad #camperdowngym #innerwest #gym #fitness #stanmore #stanmoregym #strengthtraining #squat #deadlift #benchpress #powerlifting #grouptraining #personaltraining #transformation #coaching #onlinecoaching
Landmine single leg Rdl has me good after yesterday’s session. These (or a variation of single leg rdls) appear in most of my clients programs. This specific set up is great preparation or progression (depending on how you use it) for moving on to KB or DB single leg RDLS. The landmine set up offers a little bit more stability for newbs or for more advanced trainers, allows you to load up more. The cross body movement pattern gets my glutes every time! Save and try! @psc_coaching @squadgymcompany 💕 #squadgym  #jointhesquad  #camperdowngym  #innerwest  #gym  #fitness  #stanmore  #stanmoregym  #strengthtraining  #squat  #deadlift  #benchpress  #powerlifting  #grouptraining  #personaltraining  #transformation  #coaching  #onlinecoaching 
Counting down the days till @psc_coaching and I tie the knot. I can’t wait!!!!!!! #22sleeps #mrandmrssahyoun 
Thanks to the girls for taking me out on Saturday night. I’m extremely lucky and super grateful. 
#countdown #wedding #mykeeper #wifeme #christmaswedding #family #love
Today I said good bye to my BMW. Might sound silly, but I got quite emotional as I handed it over to it’s new owner. This car was a rocket and I loved every minute of driving it. The amount of times I nearly lost it in this car I can’t tell you😂😂 I remember when I drove it out of Rushcutters, she was brand new and I was so excited, then I scraped the front on the drive way exiting the dealership 🤦🏻‍♀️ My point is, when I bought this car, I couldn’t afford it. I had only been PTing fulltime for about a year and hadn’t really found my groove yet. But I wanted it so much when I saw it. It made me work harder to be able to afford the things I like. I remember sitting in it in the dealership thinking this car is everything. And it was. Every time I drove it I felt amazing. I never regretted how much it cost me and it was the beginning of me learning if I want nice things I have to work hard, save hard and then enjoy it. 
So I say good bye to my little one, my first of many luxury vehicles to come. Thanks for the good times, the sing alongs, for moving house with me, for my cries and my gosh this car has heard some stories. 
Next up... something bigger, faster and a little bit boss, arriving later this week. 🥂 Cheers to my beema. And yes the plates are gone too. 
#bmw #135i #myfirstlove #turbo #squat #goodbye
Today I said good bye to my BMW. Might sound silly, but I got quite emotional as I handed it over to it’s new owner. This car was a rocket and I loved every minute of driving it. The amount of times I nearly lost it in this car I can’t tell you😂😂 I remember when I drove it out of Rushcutters, she was brand new and I was so excited, then I scraped the front on the drive way exiting the dealership 🤦🏻‍♀️ My point is, when I bought this car, I couldn’t afford it. I had only been PTing fulltime for about a year and hadn’t really found my groove yet. But I wanted it so much when I saw it. It made me work harder to be able to afford the things I like. I remember sitting in it in the dealership thinking this car is everything. And it was. Every time I drove it I felt amazing. I never regretted how much it cost me and it was the beginning of me learning if I want nice things I have to work hard, save hard and then enjoy it. So I say good bye to my little one, my first of many luxury vehicles to come. Thanks for the good times, the sing alongs, for moving house with me, for my cries and my gosh this car has heard some stories. Next up... something bigger, faster and a little bit boss, arriving later this week. 🥂 Cheers to my beema. And yes the plates are gone too. #bmw  #135i  #myfirstlove  #turbo  #squat  #goodbye 
For too long my training has been 2 dimensional. No rotation, nothing moving through different planes. Just really front on, solid and strength based. It’s lead to some injuries from repetition of movements, which I’m now more aware of. I love to move freely and it’s nice on my body instead of loading and loading and loading. 
Here’s my very under developed Turkish get ups at the end of my work out today. This is only 6kgs, my goal is 20kg. These need some fine tuning but much better than 2 weeks ago. 
@psc_coaching 
@squadgymcompany 💕 #squadgym #jointhesquad #camperdowngym #innerwest #gym #fitness #stanmore #stanmoregym #strengthtraining #squat #deadlift #benchpress #powerlifting #grouptraining #personaltraining #transformation #coaching #onlinecoaching
For too long my training has been 2 dimensional. No rotation, nothing moving through different planes. Just really front on, solid and strength based. It’s lead to some injuries from repetition of movements, which I’m now more aware of. I love to move freely and it’s nice on my body instead of loading and loading and loading. Here’s my very under developed Turkish get ups at the end of my work out today. This is only 6kgs, my goal is 20kg. These need some fine tuning but much better than 2 weeks ago. @psc_coaching @squadgymcompany 💕 #squadgym  #jointhesquad  #camperdowngym  #innerwest  #gym  #fitness  #stanmore  #stanmoregym  #strengthtraining  #squat  #deadlift  #benchpress  #powerlifting  #grouptraining  #personaltraining  #transformation  #coaching  #onlinecoaching 
Binge eating disorder is defined by regular episodes of binge eating accompanied by feelings of loss of control, and in many cases, guilt, embarrassment & disgust. 
I receive a few msgs weekly asking if I still track calories & no don’t. I did for a long time, years in fact, but have not tracked my calories for 5 years. With clients I choose a nutrition approach depending on them. In the case of fat loss or reverse dieting it is generally the best option, however the goal is always to move away from tracking.

This week I have started training 2 females who are experiencing what they describe as binge eating.
They & others I have worked with in the past, at one stage myself included, share a similar trait. A ‘perfectionism’ approach to their nutrition & training. Meaning an all or nothing mentality. Practically described like ‘I had banana bread with my coffee, then I was like well I’ve messed it up now so then the binge began’ This is followed by guilt and feelings of what the hell is wrong with me. Really, there’s nothing & having a small treat on a Sunday with coffee is infact living a normal life. It can easily be left at that if you allow yourself.  Unrealistic expectations of not eating sugar, not eating off plan, not eating out, not eating processed foods, not eating over a certain amount of calories, rules rules & more rules, leads to what I mentioned above, an all in or all out lifestyle. 
In reality, there’s no such thing. Black & white thinking is a killer of progress. Creating a sustainable approach to dieting, training & life requires flexibility.

1x piece of banana bread will not undo your efforts through the week. However, banana bread, chocolate almonds, a muffin, messina, nutella on toast & then pizza, every Sunday will. If you had just allowed yourself to have the banana bread, guilt free then chances are it would have stopped at that.

Confining yourself to rules that you made up is what is stopping you from moving forward. You don’t have a problem if you want to have a treat on the weekends. 
Are you living flexibly, anxiety free? Or are you obsessed with perfection & perpetuating the cycle of restrict, rebel, regret, repeat.
Binge eating disorder is defined by regular episodes of binge eating accompanied by feelings of loss of control, and in many cases, guilt, embarrassment & disgust. I receive a few msgs weekly asking if I still track calories & no don’t. I did for a long time, years in fact, but have not tracked my calories for 5 years. With clients I choose a nutrition approach depending on them. In the case of fat loss or reverse dieting it is generally the best option, however the goal is always to move away from tracking. This week I have started training 2 females who are experiencing what they describe as binge eating. They & others I have worked with in the past, at one stage myself included, share a similar trait. A ‘perfectionism’ approach to their nutrition & training. Meaning an all or nothing mentality. Practically described like ‘I had banana bread with my coffee, then I was like well I’ve messed it up now so then the binge began’ This is followed by guilt and feelings of what the hell is wrong with me. Really, there’s nothing & having a small treat on a Sunday with coffee is infact living a normal life. It can easily be left at that if you allow yourself. Unrealistic expectations of not eating sugar, not eating off plan, not eating out, not eating processed foods, not eating over a certain amount of calories, rules rules & more rules, leads to what I mentioned above, an all in or all out lifestyle. In reality, there’s no such thing. Black & white thinking is a killer of progress. Creating a sustainable approach to dieting, training & life requires flexibility. 1x piece of banana bread will not undo your efforts through the week. However, banana bread, chocolate almonds, a muffin, messina, nutella on toast & then pizza, every Sunday will. If you had just allowed yourself to have the banana bread, guilt free then chances are it would have stopped at that. Confining yourself to rules that you made up is what is stopping you from moving forward. You don’t have a problem if you want to have a treat on the weekends. Are you living flexibly, anxiety free? Or are you obsessed with perfection & perpetuating the cycle of restrict, rebel, regret, repeat.
Haven’t been apart for over 3 days. 
Didn’t kill each other. 
Ready for marriage. Right?
Haven’t been apart for over 3 days. Didn’t kill each other. Ready for marriage. Right?
Just a small set back. Lol. 
Going between crutches and a boot. 
RIP GAINS. 
@squadgymcompany 💕 @psc_coaching  #squadgym #jointhesquad #camperdowngym #innerwest #gym #fitness #stanmore #stanmoregym #strengthtraining #squat #deadlift #benchpress #powerlifting #grouptraining #personaltraining #transformation #coaching #onlinecoaching
Today was my first day back at training after having 9 days off. I had some time off because I needed more space in my schedule to service sessions in order to have time with my family for my cousins wedding. 
Years ago, the thought of not training would have lead to huge panic and anxiety. How could I possibly not train for a week? I would put training before sleep, people, career, friends... myself. EVERYTHING! 
Now it doesn’t bother me so much. Of course I missed training but it wasn’t going anywhere and sometimes there just isn’t enough hours in the day. I wasn’t anxious about it because I know how to look after my nutrition, adjust my intake accordingly and I knew that this week there would be more time. I knew I wasn’t going to get fat because I understand that I wasn’t putting in more than what was going out. 
Anxiety around training is dangerous. It’s a perpetuation of low self esteem and worth. You are not your workout, and you won’t die from having some time out. 
Here I am today, weighing and looking exactly the same I did a week ago. Don’t be all or nothing, doing your best everyday is all you can do. 
Remove the pressure. Training is a gift. It’s suppose to be a pleasure not a chore. It’s not all or nothing, it’s just doing the best you can on the day.

@psc_coaching 
@squadgymcompany 💕 #squadgym #jointhesquad #camperdowngym #innerwest #gym #fitness #stanmore #stanmoregym #strengthtraining #squat #deadlift #benchpress #powerlifting #grouptraining #personaltraining #transformation #coaching #onlinecoaching
Today was my first day back at training after having 9 days off. I had some time off because I needed more space in my schedule to service sessions in order to have time with my family for my cousins wedding. Years ago, the thought of not training would have lead to huge panic and anxiety. How could I possibly not train for a week? I would put training before sleep, people, career, friends... myself. EVERYTHING! Now it doesn’t bother me so much. Of course I missed training but it wasn’t going anywhere and sometimes there just isn’t enough hours in the day. I wasn’t anxious about it because I know how to look after my nutrition, adjust my intake accordingly and I knew that this week there would be more time. I knew I wasn’t going to get fat because I understand that I wasn’t putting in more than what was going out. Anxiety around training is dangerous. It’s a perpetuation of low self esteem and worth. You are not your workout, and you won’t die from having some time out. Here I am today, weighing and looking exactly the same I did a week ago. Don’t be all or nothing, doing your best everyday is all you can do. Remove the pressure. Training is a gift. It’s suppose to be a pleasure not a chore. It’s not all or nothing, it’s just doing the best you can on the day. @psc_coaching @squadgymcompany 💕 #squadgym  #jointhesquad  #camperdowngym  #innerwest  #gym  #fitness  #stanmore  #stanmoregym  #strengthtraining  #squat  #deadlift  #benchpress  #powerlifting  #grouptraining  #personaltraining  #transformation  #coaching  #onlinecoaching 
Practicing 👰🏻❤️ #loveyou #husbandtobe #myhoney
My face when a new client tells me they’ve being training for ages but can’t squat with a neutral spine.

When I began training I employed a coach right away. I had a back injury, extremely hyper mobile and because of being a dancer my whole life, I would push through pain because that’s what I had been taught to do.

Although I was able to get into positions quite easily, I had no idea how to create tension in my body to ensure I could lift and not get hurt, and the only hip hinge movement I knew was something out of the pussy cat dolls' video clips. So I started from scratch. Which meant for about 6 months I didn’t touch a barbell. All my training was done with dumbbells, bands, machines and body weight. The machines I was taught to use were the reverse hyper extension, leg press, glute ham developer and cables. The rest was hinge and squat variations with DBs. By the time I was ready to squat and deadlift with a barbell, I was strong and I was ready and I got big numbers quickly. Because the leg work had been done, my base had been built and therefore I had more potential. I also had a huge improvement with body composition from the hypertrophy work I had been coached through.

As a personal trainer you want your client to enjoy their session and it can be hard to not program to impress them with all the things they like. But if someone isn’t ready for something, they aren’t ready. Sometimes I’ve taken clients who are squatting 80kgs for reps and said ok until you can goblet squat 50% of your body weight with perfect form for 20 reps you won’t be touching the barbell. If your client wants to get stronger but doesn’t move well yet, has minimal muscle mass and poor motor control, take them through hypertrophy phases, full body programs etc… do not throw them in the rack and get them squatting like a seahorse.

And for the client, if your coach has regressed you, it’s not to put you down, it’s actually because they care and they are doing their job. There’s no rush, it takes time and persistence. 
@squadgymcompany 💕 #squadgym #jointhesquad #camperdowngym #innerwest #gym #fitness #stanmore #stanmoregym #strengthtraining #squat #deadlift #benchpress
My face when a new client tells me they’ve being training for ages but can’t squat with a neutral spine. When I began training I employed a coach right away. I had a back injury, extremely hyper mobile and because of being a dancer my whole life, I would push through pain because that’s what I had been taught to do. Although I was able to get into positions quite easily, I had no idea how to create tension in my body to ensure I could lift and not get hurt, and the only hip hinge movement I knew was something out of the pussy cat dolls' video clips. So I started from scratch. Which meant for about 6 months I didn’t touch a barbell. All my training was done with dumbbells, bands, machines and body weight. The machines I was taught to use were the reverse hyper extension, leg press, glute ham developer and cables. The rest was hinge and squat variations with DBs. By the time I was ready to squat and deadlift with a barbell, I was strong and I was ready and I got big numbers quickly. Because the leg work had been done, my base had been built and therefore I had more potential. I also had a huge improvement with body composition from the hypertrophy work I had been coached through. As a personal trainer you want your client to enjoy their session and it can be hard to not program to impress them with all the things they like. But if someone isn’t ready for something, they aren’t ready. Sometimes I’ve taken clients who are squatting 80kgs for reps and said ok until you can goblet squat 50% of your body weight with perfect form for 20 reps you won’t be touching the barbell. If your client wants to get stronger but doesn’t move well yet, has minimal muscle mass and poor motor control, take them through hypertrophy phases, full body programs etc… do not throw them in the rack and get them squatting like a seahorse. And for the client, if your coach has regressed you, it’s not to put you down, it’s actually because they care and they are doing their job. There’s no rush, it takes time and persistence. @squadgymcompany 💕 #squadgym  #jointhesquad  #camperdowngym  #innerwest  #gym  #fitness  #stanmore  #stanmoregym  #strengthtraining  #squat  #deadlift  #benchpress 
I’ve learnt so much from being this little boys Mum. I love you so much Ross. You’ve taught me patience and never ending affection. I could cuddle you and play with you forever. My son 💙💙💙💙💙💙💙💙💙💙💙💙
I’ve learnt so much from being this little boys Mum. I love you so much Ross. You’ve taught me patience and never ending affection. I could cuddle you and play with you forever. My son 💙💙💙💙💙💙💙💙💙💙💙💙
Would you believe me if I told you that I have not trained for aesthetics for about 5 years? This awkward video of me is how I look every day and I have zero focus on my appearance. Because if my aesthetics were my priority I would say my shoulders are too small, middle back is way too developed from squatting and my waist is too thick. Luckily my focus is performance, longevity and enjoyment. This little body of mine works 70 hours a week, is for the most part injury free and is in fine form to try and start a family next year. Which is a far cry from what it was when I cared purely about what I looked like. 
I am not body goals. I never want anyone to look at me and hope to have my body. I hope I am able to teach women to enjoy the body they have and push it to its limits in the gym so it can carry them through life and motherhood and anything else life throws at them. 
To be the best, fittest, sharpest most productive version of yourself, I encourage you to stay away from the glitz and glamour and sexualisation of the fitness industry and focus on sustainability and health. That is where the sweet spot is. Let’s set a good example for the young girls to come. 
@squadgymcompany  @psc_coaching 💕 #squadgym #jointhesquad #camperdowngym #innerwest #gym #fitness #stanmore #stanmoregym #strengthtraining #squat #deadlift #benchpress #powerlifting #grouptraining #personaltraining #transformation #coaching #onlinecoaching
Would you believe me if I told you that I have not trained for aesthetics for about 5 years? This awkward video of me is how I look every day and I have zero focus on my appearance. Because if my aesthetics were my priority I would say my shoulders are too small, middle back is way too developed from squatting and my waist is too thick. Luckily my focus is performance, longevity and enjoyment. This little body of mine works 70 hours a week, is for the most part injury free and is in fine form to try and start a family next year. Which is a far cry from what it was when I cared purely about what I looked like. I am not body goals. I never want anyone to look at me and hope to have my body. I hope I am able to teach women to enjoy the body they have and push it to its limits in the gym so it can carry them through life and motherhood and anything else life throws at them. To be the best, fittest, sharpest most productive version of yourself, I encourage you to stay away from the glitz and glamour and sexualisation of the fitness industry and focus on sustainability and health. That is where the sweet spot is. Let’s set a good example for the young girls to come. @squadgymcompany @psc_coaching 💕 #squadgym  #jointhesquad  #camperdowngym  #innerwest  #gym  #fitness  #stanmore  #stanmoregym  #strengthtraining  #squat  #deadlift  #benchpress  #powerlifting  #grouptraining  #personaltraining  #transformation  #coaching  #onlinecoaching