Square One Fitness in Sydney, Australia | Sport & recreation

Square One Fitness

Locality: Sydney, Australia

Phone: +61 1300 817 695

Address: 79 Silverwater Road, Newington 2128 Sydney, NSW, Australia

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

Likes: 1587

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• Sport & recreation
• Gym/Physical fitness centre
• Fitness trainer

25.01.2022 6 week challenge kicks off Monday. Not a member but looking to ramp it up? Drop us a message for more details.

25.01.2022 Last Fridays 9:30 crew post workout selfie. All smiles.

24.01.2022 Shoutout to Sam on her epic over bodyweight deadlifts today... for reps. That first rep is suss but looking good on the rest. We’ve only been working together for two months and we’re making awesome progress every week!

24.01.2022 30 min home follow along workout

23.01.2022 Shoutout to Kathy!! Previous PB was 85kgs and today she got 115kgs!! Weve been doing two PTs a week with a heavy focus on deadlifts and Kathy has also been smashing out classes too! When shes at the gym, shes working hard... and hard work pays off. Congratulations machine

22.01.2022 Two weeks to go and gyms can reopen!! Woo hoo!

22.01.2022 Back in the day

20.01.2022 Lets make it at least 3 this week.

20.01.2022 12 weeks of gym closure and 12 weeks of fancy dress! And now the gym is open

20.01.2022 10 cal Air Bike Gym Challenge! Whos next? Get ur stats up on the board!

19.01.2022 Triple digits Shoutout to Kiera on hitting 105kgs today on her deadlift!! Some things to iron out and we need to work on grip strength but an awesome PB Kiera has been doing PT with me (Kate) twice a week and weve been building up to this since we reopened! Gains bro.

19.01.2022 The 9:30 Friday crew giving it their all!

19.01.2022 Were back together

17.01.2022 What a difference a year can make. Fitter, stronger, faster and 34kgs down. Congrats Mike

17.01.2022 Here are some FREE Health & Fitness resources to keep you going through the winter season!! Just click the link below...(Includes meal plans, healthy recipes, and workouts) https://app.clickfunnels.com//info199f/optin1596942935139

16.01.2022 Were back @ Square One Fitness

16.01.2022 Black top kinda party.. Big Kate session tonight...

15.01.2022 Amazing end of year celebration! And the gym isn’t too trashed

15.01.2022 Choose your own adventure soup Onions, shallots or leek (or all three) Olive oil, coconut oil, butter, or ghee... Mushrooms and zucchini or your fave soup ingredients Spices - smoky paprika, curry powder, herbs and spices, garlic Greens - baby spinach, kale, broccoli Garnish - fresh shallots, chilli, salt, raw capsicum, coriander. Today I made it with mushrooms, zucchini and shallots, cooked through for the most part then added kale. Added smoky paprika and salt. Add water and boil for a little bit until desired texture. Served with fresh chilli, shallots and capsicum. This freezes really well too! Sometimes I make my own veggie scrap broth. Freeze your veggie scraps such as onion and garlic wrappers, broccoli/carrot/potato/veggie off cuts until you have a decent stash. Then bring the boil for 30mins to an hour depending on size and youve got a super flavoursome broth. Can freeze this also! See more

15.01.2022 Thanks to everyone who helped me celebrate my 38th birthday today and for the epic gifts and messages! You guys rock

15.01.2022 Im here to keep you safe and whip you into line for poor form. Also available for road works and I have a ute for all your tradie needs.

14.01.2022 Smoothie Bowl weather Frozen blueberries and banana, protein and coconut water blended, topped with whatever you want!

14.01.2022 Friday night fun

14.01.2022 We all train for different reasons but health is normally right up there in priorities. If your health is a priority (It should be) there's some basic daily habits that can assist. When trying to lose weight, feel better, change your body or your energy, make sure you are hitting the basics before you get all technical. ...Continue reading

13.01.2022 Cauliflower and rice patties! These turned out better than expected. I had some leftover steamed cauliflower from another meal and so turned it into this. ... I loosely followed the recipe in the comments. I used almond meal instead of the bread crumbs, I used smoky paprika and I didnt blend or bake the cauliflower! Worked a treat. And a Happy Mothers Day

13.01.2022 The No Bake Cheese Cake This recipe is from my friend Nathan. He has a gym in Revesby - (tagged so if you live that way hit him up for training) Cottage Cheese (I used Barambah Organics) Berries of your choice (I heat frozen ones) ... Protein powder of your choice. (Salted caramel popcorn protein) Mix together and eat. High protein dessert. See more

13.01.2022 It’s been a week of personal bests for Kellie. Today she got a 30 minute run in on her treadmill at home and earlier in the week she his 20.6kgs down (which is over the year). A year ago she started PT and walking was a struggle with hip and back pain. ... Kellie has gone strength to strength over the last year and the effort she has put in to feel better and pain free has surely paid off! Super proud

13.01.2022 30 min Monday Circuit! Lets Go!

13.01.2022 Dan, Ali and Brenton from Food and Dairy Co getting their sweat on together. Work and play. Food and Dairy Co

12.01.2022 First time lifting 80kgs!! The smile says it all!! A few changes to form and tried it a few different ways and then BOOM... PB. Congrats Tuba

11.01.2022 Birthday celebrations

10.01.2022 Two boot camps tonight So good to see the family back together again.... with distance :)

10.01.2022 Our 10 week program kicks off tomorrow (Monday 6th July) and were getting strong. There will be two body composition scans, Monday 6th July and Monday 14th September between 6-8pm. The focus for the 10 weeks is to get strong, build muscle and feel your best. ... Well be programming in a way that youll get those gains, youll just need to turn up, put in the work at your sessions and adjust your food to build some extra muscle. Well help with this. Why do we want to build muscle? Longevity Strong bones Burn more fat sitting still So we can eat more Get that toned look Feel badass Function better day to day So if youre ready to be the strongest version of you, join our strength project and lets muscle our way into Spring. DM the page for more information. See more

09.01.2022 10 Years today!! SQ1 started July 1, 2010! Long video/small recap of all the fun. Its been an epic ride and our last few months certainly werent in the business plan but we want to thank everyone for being a big part of the family and awesome community we have here. ... See you tonight for a workout

09.01.2022 A massive shoutout to Alyson hitting triple digits on her deadlift for the first time ever!! We are midway through a deadlift program and today was not meant to be a testing day but the weights were moving well and we took advantage of todays strength. (It is very common for womens strength to vary throughout their cycle. You will have times where everything feels amazing and the next week everything could be a struggle. Its worth paying attention to. I adjust my progr...amming based on this) Our last recorded deadlift personal best is 85kgs Alyson does three PT sessions a week with Kate as well as some groups and general activity outside of the gym. Shes focused during her sessions and always pushes hard! We concentrate on form and getting the most out of each rep to build up the strength to get to this level. Todays form isnt perfect which is to be expected for the first time at this weight and well work on that as we start adding in some heavier deadlifts. This is a massive achievement and a credit to Alysons consistency and dedication. Super proud of this machine! See more

09.01.2022 Home workout! Bodyweight. 30 mins... Roll out your gym mat and lets go!

09.01.2022 Ginger,garlic, chilli, zucchini, carrot, broccoli, dried mushies and salt So good! Its coming into soup season.. although I eat it all year round! Love a good veggie brothy soup

09.01.2022 Monica, Tuba, Mahwash and Mahin keeping us all entertained at the party... wondering what they were up to

08.01.2022 For everyone returning to the gym this week..... Get your stretches in :p

08.01.2022 Fancied a sweat and thats what I got. 10 reps down to 1 (55 in total) Deadlifts, bicep curls and squats with two gym runs in between and then 55 cals on the airbike to finish.

07.01.2022 Practice makes progress

07.01.2022 Nice morning in Olympic Park even if we were running hills

07.01.2022 Sound on The kettlebell swing. You can load up on this exercise once you’ve got your form under control. A lot of people say these hurt their back and that comes down to form. ... Something else I see is the move being performed as a squat vs a hinge. We want to drive the force from the glutes and hamstrings. There is minimal leg bend in the movement. The kettlebell moves as far as it is pushed from the hips, it isn’t lifted with the arms. If these feel awkward for you, reach out and we’ll clean up your form so you can make the most of the exercise. See more

04.01.2022 Today’s 9:30 class Ladder workout 7 stations. ... 12 reps unless specified Heels to butt each side Squats Ball slams Tricep dumbbell push Kettlebell swing Run to lights 20 cals (I did airbike) You never pass a station without doing the exercise. As you work your way up the ladder you can only add one station before working your way back to the beginning and then back up again. If the stations were numbered 1-7 you’d go station 1, 2, 1, 2, 3, 2, 1, 2,3,4,3,2,1 etc... quick cardio blast. See more

04.01.2022 Women and weights! Weve been increasing the amount of weights our members do and Ive had a few conversations this week regarding ladies worried about getting bulky. It takes a LOT of effort to gain muscle, especially for women. We have about 1/10 to 1/20th of the testosterone men do. ... In terms of size - the same weight of muscle vs fat will see muscle taking up less space (last pic). Theres always exceptions to the rule - some women do put on muscle easily, but its not common and unless you were specifically trying to get super jacked, youd have a hard time getting that look. If you see a woman with a load of muscle... just appreciate that she worked damn hard to get there. Weights will change your body, it will shape it in a different way. You cannot spot reduce fat from a certain area, but you can build areas using weights. The more muscle you have, the higher your metabolism will be, youll burn more calories on a daily basis. And, instead of trying to drop weight on a 1200 calorie plan... as you increase your muscle and weights training, you should be able to eat up around the 1800-2500 calorie mark and maintain. (Everyone is different and this is obviously a generalised statement, we can help you as an individual) There are different types of bodies, endomorph (puts on fat easily) ectomorph (thin frame - struggles to put on fat and muscle) and mesomorph (medium build and puts on muscle easily) This will impact your results also. Most of us sit between two of those categories. I would say Im a mesomorph/endomorph. I can gain muscle well, but easily put on fat. I have muscles, but also dont look like a dude in a dress. If I can sort out these training induced migraines Ill be working hard to pack on muscle as I personally like that look/feeling. Dont be scared of the weights!! They are your friend. More muscle =stronger bones. And lastly.... so many times Ive heard I dont want muscles, I want to look toned... well, they are the same thing! That toned look is your muscles showing! As the body fat comes down, it reveals the muscles youve worked hard to get, therefore giving you a toned look. Kate

03.01.2022 Jumping for joy with Rebecca who got a deadlift PB of 70kgs! Almost 1.3 x her bodyweight! We started a deadlift program just before all this mayhem hit and weve made some awesome progress! Congratulation and thanks for always being awesome to train with!

02.01.2022 A massive shoutout to Paije on her epic efforts!! Shes been smashing out PT with Jai and if youve trained in the same classes, you know she pushes hard. Paije has put a strong focus on what shes eating, following a meal plan specifically for her, added in a green juice to start the day, increasing her water intake and lifting heavy. ... Shes been hitting awesome lifting PBs all year whilst dropping weight. Consistency = progress. Looking forward to the scan results in 5 weeks

02.01.2022 Nice morning in the winter sun!

01.01.2022 Shoutout to Mahin for all her hard work! 1 year old on. Always picking the heavier weights, muscle has increased and we love your epic smile and energy in the gym! Congrats.