The Squad Co. in Sydney, Australia | Local business

The Squad Co.

Locality: Sydney, Australia

Address: Lower North Shore 2089 Sydney, NSW, Australia

Website: http://www.thesquadco.com.au

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25.01.2022 W O M E N ‘ S H E A L T H W E D. WOMENS HEALTH PHYSIOTHERAPISTS We are kicking off our first WHW with a post dedicated to our amazing specialist WH Physio’s. They are our guardian angels We have a bit of a love affair with them. They are not just normal Physio’s but experts in their field and look after us physically (and mentally!! ) both pre/postnatally and beyond. ... We recommend ALL our pre and postnatal clients, go and see a specialist women’s health physio during pregnancy to create an individual plan leading into birth and then 6 weeks post birth to get their pelvic floor function and core separation checked and an individual rehab program provided. This is on top of the 6 week obstetrician check up - even if you have been cleared by an OB, you also need to get a more thorough check done by a specialist which includes an internal examination to check for PF weakness. Sometimes post birth complications may be asymptomatic and there may be no outward signs something is wrong, only to be discovered during an internal check by a WH physio. This can save women potentially getting, or worsening long term complications (such as prolapse), who may return to high impact exercise such as running and jumping earlier than they should if their issue had been diagnosed correctly. So no matter whether you are showing signs of complications (bladder leakage, bulging, heaviness, pain etc) or not, we always want our girls checked properly so we can know their recovery status and then prescribe exercise accordingly to keep them safe as they return to training. We are always cautious with our clients to try and cover all potential underlying issues and worst case scenarios. We have worked and continue to work with two incredible specialist women’s health Physio’s who we recommend to all our clients: 1. The Physiotherapy Clinic, Cammeray (Jo and her team Kate, Ellen and Jemma are the dream team and doing some incredible things and exciting research in WH !!) @physiotherapyclinic 2. Women in Focus Physiotherapy, Bondi Junction. If you aren’t local and live over the East side @lyzevansphysio and her team (including @sarah_louise_may) will take amazing care of you. Lyz is an inspiration in every sense and a driving force for women’s health to be heard. She is implementing real change for all us females out there. She left a lasting effect on us personally after seeing her with our own recoveries!! @womeninfocusphysio Don’t put it off, be proactive and get yourself checked. Amen to the WH physio!! #womenshealth #womenshealthphysio #pelvicfloor #women #safereturntoexercise #womensfitness #femalecore #whw #womenshealthwednesday #strongmums #fitmums #health #awareness #anactivelife

25.01.2022 S Q U A D H I T S C L O N T A R F We’re thrilled to announce that our Squad group sessions have officially hit the beautiful lower northern beaches!! TUESDAY 6AM, CLONTARF RESERVE ... THURSDAY 6AM, CLONTARF RESERVE With more sessions coming very To celebrate, we are offering 20% OFF any pack or membership purchase with the code CLONTARF20 at checkout via the MINDBODY website only (not available through the app). Post training dip anyone??! #clontarf #beachtraining #lowernorthernbeaches #northernbeachesexercise #northernbeaches #outdoorexercise #outdoortraining #fit #fitness #squad #squadco #strong #prepostnatal #prepostnatalfitness #prepostnatalexercise #anactivelife

24.01.2022 MUSCLE RELEASE FOR INJURY PREVENTION ANKLE STABILIZATION Today's foam rolling class is the final piece of the puzzle in the lower limb.... we will be looking at a group of muscles that act to stabilise your ankle, evert your foot and help plantar flex your foot.... Peroneal muscles (Brevis and Longus) This group of muscles lie on top of each other on the lateral part of the lower leg. They can often get overworked and tight from lots of walking/running (especially on uneven ground) and sports that involve repetitive change of direction and lateral movements (hello netball!!), as these guys work hard to make sure your ankle stays in good alignment and doesn't roll out! Anyone who's had an ankle injury or sprain, we need these muscles to be released, strong and working optimally to make sure our ankle is stable laterally and we don't injure or reinjure ourselves. Book in now to receive your guided release recording just before 7pm! #injuryprevention #foamroller #foamrolling #release #prehab #mobility #flexibility #strength #netball #agility #anactivelife

24.01.2022 W O M E N S H E A L T H W E D PELVIC FLOOR ACTIVATIONS We hear about people doing their pelvic floor exercises but do we know how to actually turn on our PF? Should we ‘squeeze’ or should we ‘lift’? Do we hold our breath or not? What are some cue’s to help that neuromuscular connection (brain to muscle)? ... A) How do we STRENGTHEN our pelvic floor? A specialist WH physio can give you an individual program based on your own situation to strengthen your pelvic floor. But a good place to start is by learning how to activate the muscle correctly: 1. Breathe in and as you breathe out, we need to think about PULLING your front passage (urethra) and back passage TOGETHER FIRST. Think of tucking them under towards each other. 2. Then once our front and back are together, we want to LIFT upwards. 3. Continue breathing normally through your lift and hold (breath holding creates intra abdominal pressure which in turn places downwards pressure on your pelvic floor). 4. There should be no straining or a feeling of ‘bearing down’ and the glutes should be at rest and not working!! 5. There should also be a full release of your pelvic floor between activations. B) What are some good CUE’s to help get it right? 1. Closing the elevator doors first and then lifting the elevator to the top floor. 2. Imagine dropping a pebble from your fingers into a still pond and the circular ripples moving outwards. Now reverse this, all the way back up to your fingers holding the pebble, to activate your PF. 3. Imagine you are trying to stop the flow of urine and stop passing wind at the same time. A good place to start is 5 x 5 sec (or however long you can hold) gentle holds progressing towards 10 x 10 sec stronger holds. But best to get properly assessed and prescribed an individual program from your women’s health physio! HAPPY ACTIVATING!! #womenshealthwednesday #whw #womenshealth #menshealth #pelvicfloor #pelvicfloorhealth #pelvicfloorexercises #pelvicflooractivation #strong #fit #fitness #core #injuryprevention #rehab #prehab #prenatalexercise #postnatalexercise #outdoortraining #outdoorexervicise #anactivelife

19.01.2022 S Q U A D B A B Y A L E R T We’re beyond thrilled that we have another baby to add to the Squad family!! Beautiful baby Chloe arrived last week to our superstar trainer @bre.elyssa Look at that face!! The most perfect start for our first Women’s Health Wednesday #womenshealth #mums #strongmum #prenatal #postnatal #postnatalfitness #prenatalfitness #recovery #safereturntoexercise #anactivelife

18.01.2022 S P R I N G T I M E T A B L E Can you feel the excitement??! We’ve launched our new Spring timetable and to celebrate we’re offering 20% OFF for the month of September! With the weather warming up we have added some more 6am outdoor sessions (with Covid protocols in place) while still maintaining some live online sessions (with recordings available) to try and give you as many options as possible to keep you moving!! Just use the code SPRING20 at checkout via the MINDBO...DY website only (not available through the app). No excuses now... SPRING SQUAD TIMETABLE: Babysitting available at all our 9:30am sessions Monday 6am and 9:30am OUTDOORS, CAMMERAY PARK Tuesday 6:15am ONLINE YOGA Tuesday 9:30am OUTDOORS, CAMMERAY PARK Wednesday 6am OUTDOORS, CAMMERAY PARK Wednesday 7pm ONLINE FOAM ROLLING RECORDING REQUEST Thursday 6am ONLINE VIA ZOOM Thursday 9:30am ONLINE VIA ZOOM Friday 6am OUTDOORS, CAMMERAY PARK Friday 9:30am OUTDOORS BRIGHTMORE RESERVE Sat 7:30am OUTDOORS BRIGHTMORE RESERVE We can’t wait to enjoy being back outdoors more with this beautiful weather and reconnecting with our community face to face! #outdoortraining #outdoorexercise #springtraining #hiit #cammeraybootcamp #neutralbaybootcamp #exercise #strong #fit #health #mentalhealth #anactivelife

14.01.2022 L A S T C H A N C E S P R I N G O F F E R Tomorrow is the last day to use our SPRING20 code to get 20% OFF any pack or membership purchase!!! Available at checkout via the MINDBODY website only (not through the app).... Perfect time to get stuck in - warm weather, fresh air, in nature, with an awesome crew #outdoortraining #outdoorexercise #outdoors #cammeray #neutralbay #exercise #postnatalfitness #prenatalfitness #fitness #strong #health #wellbeing #fitmums #strongmums #anactivelife

12.01.2022 W O M E N S H E A L T H W E D ‘THE KNACK’ What is the knack??... It’s a phrase used by women’s health Physio’s to describe timing your pelvic floor activation just before and during a brief exertion (which puts downwards strain on your your PF), releasing after you have finished. It’s a simple tool that you can use to protect your pelvic floor during pregnancy and postnatally but also in everyday life for the long term health of your PF! Some examples would be: 1. Sneeze/ laugh example You feel a sneeze/laughing fit coming on. You time your PF to close and lift immediately before the sneeze/laughing fit and hold it though the episode, releasing once finished. 2. More fun champagne example Activate your PF. Lift Veuve case out of back of car and set down (very carefully of course) on fridge shelf ready to go for 5pm (or earlier if you fancy) crack open. Release pelvic floor once champagne safely secured. These simple yet effective tips and tricks can help your PF function correctly long term! Repeated brief strains over months and years can add up to a lot of stress and in turn weakness through this area. Using the knack every time we do these hundreds of brief daily exertions prevent this strain and help protect our PF. Get involved with some Knack action!! #theknack #pelvicfloor #pelvicfloorhealth #womenshealth #womenshealthphysio #whw #womenshealthwednesday #health #wellbeing #strong #injuryprevention #anactivelife

12.01.2022 O C T O B E R Y O G A S E R I E S This month’s online YOGA focus is: BACKBENDS AND INVERSIONS ... Our amazing yoga teacher Jeremy elaborates: ‘Backbends are invigorating and strengthening. They build strength and power in the legs, arms and back muscles. An inversion is most generally categorized as any asana in which the head is below the heart. Practising inversions' energises the body and improves circulation, core strength and balance. Throughout the month of October we'll be exploring postures such as Urdhva danurasana (Wheel pose), Salamba savangasana (Shoulder stand), Ustrasana (camel pose) and many other backbends and inversions, suitable for all levels of practice.’ Every Tuesday 6:15am online via zoom. Enjoy developing not only your mobility, and strength, but also your mind #yoga #onlineyoga #onlineworkout #onlinetraining #inversions #health #balance #wellbeing #mindful #mobility #injuryprevention #correctiveexercise #strong #strength #fit #fitness #anactivelife

10.01.2022 M. o. r. n. i. n. g M. a. g. i. c We’ve returned to our full outdoor schedule (plus online sessions) just in time for the warm weather. Pretty perfect time of the day to move

10.01.2022 S P R I N G Celebrating the first day of Spring and the hope it brings with our @angetate getting her 40 burpees done as part of the awesome 40 FOR 40 initiative for our friend @jonesy_3 to help raise funds for Parkinson’s disease. 40 x some form of positive activity (in our case burpees ) for 40 consecutive days is all it takes. Get involved!... And if you want to donate you can do so here: https://fundraise.michaeljfox.org/tf-2020/40FOR40?tab=MyPage #parkinsonsdisease #makeadifference #40for40 #anactivelife

09.01.2022 TOMORROW’s 9:30 CLASS OUTDOORS! We thought we’d make the most of this cracking weather and change tomorrow’s 9:30am online session to an OUTDOOR CLASS AT CAMMERAY PARK Book in via MINDBODY for the class and BABYSITTING if needed!... See you there #outdoortraining #outdoorexercise #bootcamp #hiit #sydney #cammeray #neutralbay #exercise #strong #outdoorfitness #outdoorfitnesssydney #outdoorexercisesydney #anactivelife

07.01.2022 WOMENS HEALTH WEDNESDAY Did you know that we work with a LOT of pre and postnatal clients? We make it our business to be across the latest in women’s health and have worked closely with specialist women’s health Physio’s on all things women’s health and how to exercise safely during your pregnancy and also how to return safely to exercise post birth and beyond. Through our own experiences as mothers and fitness professionals we understand just how critical it is to protect ...our women and have a responsibility to make sure they remain safe and informed in the fitness landscape. So to celebrate women’s health week we are launching our ‘Women’s Health Wednesday’, where each week we will share relevant information in regards to women’s health and/or exercise. One thing we’ve learned over the years is that there is a lot more work to do to get our mums informed and empowered with the knowledge of how to look after themselves and put their health first. Bring on some learning and discussion around women’s health!! #womenshealth #womenshealthweek #pelvicfloor #core #prenatalexercise #postnatalexercise #fitmums #fitmoms #health #injuryprevention #anactivelife

06.01.2022 S P R I N G Y O G A S E R I E S The month of September for our Squad Specialist Yoga Series is mindful yoga month. Our amazing teacher Jeremy Charkos will be incorporating the four foundations of mindfulness into the practice each week. They are mindfulness of breath/body, feelings, mind states and finally what is arising in the present. Adding a layer of mindfulness to our yoga practice, helps us deepen our practice, enhancing the connection between physical, mental and... emotional bodies. Online, every Tuesday, 6:15am Book in now to experience a new challenge, connection and community. All levels welcome! #yoga #mindfullness #health #wellness #mentalhealth #challenge #mobility #flexibility #injuryprevention #community #connection #mindbody #wholisitc #fitness #strong #anactivelife

06.01.2022 F R I D A Y F I T N E S S A good one for those in isolation - hello Melbourne friends!! WE WILL MOVE WORKOUT NO #7... 1. WARM UP (always!!) - Spinal mobility (10 x cat/cow + book openers) - Glute activations (20 crab walks, 20 glute bridge dips) - Slow movement (jog forwards and backwards, butt kicks, high knees, grapevine, skips etc) - Dynamic stretches (moving lunges, sumo squats, calf sweeps, high kicks, inchworms, SL RDL’s, half pigeon push-up to downward dog, quad Superman stretch) - Repeat slow movement gradually getting faster. 2. ROUNDS FOR TIME No equipment needed! 5 rounds - how long will it take you? Regressions/low impact options in (brackets) 20 x plank semi circles (alt hips to ground) (on knees) 20 x lateral jumps over cone (side lunge) 20 x dolphin push ups (elevated hands) 20 x slow, controlled bicycle crunches (single leg lowers) 20 x 5m sprint and back peddle (walking lunge) 20 x prone ITW’s 3. COOL DOWN 1 min slow walk to full body stretch ENJOY FRIENDS!! #isoworkout #isotraining #athomeworkout #athomeexercise #wewillmove #keepmoving #mentalhealth #wellbeing #health #exercise #strong #fit #fitness #anactivelife

05.01.2022 N O V E M B E R Y O G A S E R I E S ‘PEAK POSE’ SERIES For November we are revisiting our peak pose series and progressing onto new poses than those we practiced in August.... Peak poses are slightly more challenging poses that we build towards throughout the practice. The flow sequence will aim to warm and activate the relevant muscle groups, priming the body for the challenging but fun finale that awaits. In the series we’ll be exploring poses such as Natarajasana (lord of the dance pose), Mayurasana (peacock pose), and Parivrtta Ardha Chandrasana (revolved half moon pose). Every Tuesday 6:15am online via zoom. Look forward to seeing you on the mat! #yoga #onlineyoga #onlineworkouts #onlineexercise #peakpose #mind #health #wellbeing #mobility #flexibility #movement #prehab #injuryprevention #strength #strong #mentalhealth #anactivelife

04.01.2022 W O M E N S H E A L T H W E D N E S D A Y B R E A T H How important are our breathing patterns in relation to our pelvic floor and core health?... SUPER important!! A lot of us have a natural reaction to hold our breath when we are doing something that challenges and exerts us such as jumping, lifting weights, holding planks etc And often we do it without even realizing it!! Holding your breath creates what we call intra abdominal pressure, which in turn puts stress on your pelvic floor (bearing down) and core (pushing out and doming through the linea alba). Years of repetitive breath holds with exertion can add up to a lot of stress through our PF and core whether you’ve been pregnant or not!! Focus on breathing out during the exertion phase of a challenging action to help you to decrease that intra abdominal pressure to help protect your PF and core. For longer isometric holds (e.g. planks) focus on normal breath as you hold. Happy breathing!! #breath #breathe #pelvicfloor #pelvicfloorhealth #core #womenshealth #womenshealthwednesday #whw #breathandpelvicfloor #exercise #prenatalexercise #postnatalexercise #womenandexercise #fitmums #strongmums #healthymums #health #anactivelife

04.01.2022 G A M E D A Y It’s do or die time for our co-founder @emkeenos and the mighty @erna_hawks in the @netballnsw Premier League Grand final tonight. Lessssgooooo Hawks!!! @petekennyphotography ... 7:30pm on @bartvsports #netball #netballnsw #premierleague #premierleaguenetball #femaleathletes #athlete #strong #fit #team #squad #anactivelife

01.01.2022 T r a i n t h e t r a i n e r We love having our trainers come down and join our sessions. @awilson_sydders nailing our outdoor 9:30am class with perfect form (of course ) on a gorgeous Sydney winters day! All with some help and high fives from her special little assistant #trainthetrainer #community #fitness #exercise #strong #fit #hiit #outdoortraining #outdoorexercise #anactivelife

01.01.2022 W O M E N S H E A L T H W E D RUNNING POST BIRTH When is it safe to return to running after giving birth?... This is one we get asked a lot and it scares us as to some of the answers we hear A lot of women get the all clear from their OB at 6 weeks postnatal and jump straight back into full impact exercise like running and jumping. This makes us feel a little sick!!! Your pelvic floor, core and body are very much still in the really early stages of recovery at 6 weeks PN, after experiencing a big trauma. It can take up to 18 months for you to fully recover. With that in mind, this is a time when your body is really vulnerable and needs some TLC. Regardless of your mode of delivery, or how straightforward your pregnancy/birth/recovery was or if you were an athlete or not, we would not advise ANY return to running until AT LEAST 3 months postnatal. And for things like jumping even longer! This may surprise a lot of you. Although you may feel ok, returning to high impact exercise too quickly can lead to serious complications such as prolapse or incontinence, which will prolong your recovery significantly and lead to long term complications. Each woman’s recovery is different and each woman needs to be properly assessed by a specialist women’s health physio to give them an individual plan to return to exercise. Some may be ok to return at 3 months but some may need to wait longer. See our WH physio recommendations in our previous WHW post - @physiotherapyclinic and @womeninfocusphysio We know it can be hard but patience will pay off!! #womenshealth #womenshealthwednesday #WHW #pelvicfloor #core #safereturntoexercise #postnatal #prenatal #postnatalexercise #postnatalfitnesss #strongmums #health #wellbeing #anactivelife