Squat Club in Smeaton Grange | Sport & recreation

Squat Club

Locality: Smeaton Grange

Address: 41 Dunn Road 2567 Smeaton Grange, NSW, Australia

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

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• Sport & recreation
• Gym/Physical fitness centre

25.01.2022 The life of a female international athlete is out now on all podcast platforms. Fun fact! Did you know both of these amazing women both competed for their country in sport? Episode of 2 of Squat Club on the air is out now. ... Direct link in the comments to hear the story.

23.01.2022 SEMINAR ALERT! On the 1st of December at 7pm, Jayden will be holding a seminar covering everything fatloss! This ones not to be missed! Book now through the Gymmaster App, by Monday 30th November to secure your spot.

23.01.2022 There are now even more ways to get stronger, fitter, healthier, more balanced and improve your calm state with over 30 Squat Club Black classes per week! From zenning out in our FLOW classes to building strength in our POWER classes, to channeling your inner core with our PILATES classes, even breaking new intensity levels with our ADRENALINE & ENERGIZE classes! Tap the link in our bio for your THREE CLASS PASS.... #squatclub #squatclubau #squatclubblack #strong #strengthtraining #yoga #pilates #cardio #fitness #grouptraining #workout #sydneygyms #camden #narellan

22.01.2022 Are we recording? Go and check our latest story. Weve just thrown up a question box and will be answering your questions on todays podcast. Pop your Q in our question box and the top ones will be answered!

22.01.2022 Have you been down to Squat Club and tried out Squat Club Black to experience what it’s all about? We offer a FREE 3 CLASS PASS to anyone who would like to try it out! Tap the link in our bio to get yours!

21.01.2022 As Winter closes for 2020 and the excitement rises for the warmer days. Flowers begin to blossom, birds begin to chirp, grass begins its journey to become luscious again, the darker colours become lighter colours, the days become longer and of course the much anticipated seasonal SQUAT CLUB SCOOP becomes available! Brought to you by the Squat Club coaches.... We now deliver our Squat Club Scoop digitally with our: Digital guide And our newest form of delivery: Audio podcast SC fam - be sure to check your emails because the SCOOP is now out! Who has already read or listened to our latest edition??

21.01.2022 Setbacks will happen to us. Failure will happen to us. You can't control what happens to you, but you can control your mindset. We can choose HOW TO RESPOND to the situation.

20.01.2022 The PERFECT gift this Christmas! The Squat Club gift that keeps on giving! Spoil your loved one this Christmas and help them start 2021 in the right place! Choose from: 3 month SC membership ... 10 Class Pack with Squat Club Black 3 x Coaching sessions with one of our amazing coaches After many requests - Harrie is sadly not included https://www.squatclub.com.au/christmas

20.01.2022 Happy 2021! We are ready for a BIG year and we hope you are too! To celebrate we are giving YOU 4 weeks off your Base Membership if you refer someone to join SC on our Base or Black membership this Jan. Refer more friends, get multiple 4 weeks off!... To be eligible: January only. You must be a current member who joined before Nov 30, 2020. Name of referral must be given at sign up only (not after) For more info, speak to our Customer Experience team when you’re in next!

20.01.2022 Have you heard of the ‘2-day rule’? This rule will help you to build sustainable and long term habits. It states that you should NEVER skip 2 days of a habit in a row. Everyone has days where they cant stick to their plan or you simply just aren't bothered. It's normal. Just don't let that single say turn into 2.Having several ‘bad’ days in a row is much harder to overcome but sticking to a single day, you can bounce back a lot quicker.... You should apply this rule to your training and nutrition!

19.01.2022 Progress looks different to everyone. It might be that you hit a PB, cut an extra minute off your 5km run, turned up an additional day or youve opted for eating 1 scotchfinger biscuit with your tea/coffee instead of 5. It is always worth noting, no matter how big or little progress, it is progress.... @katyymyers note to self Training in the small group squad has progressed my overall confidence & benefited my mental health!! And of course building my technique and strength What progress have you made recently that deserves a note to self?

18.01.2022 We don't have anyone and everyone here; we don't offer sales, we don't chase people to join, we have like-minded people, that actually want to be here, that are all willing to help, support and motivate each other. We're a community, and we're all trying to be the best we can in these four walls. That's why we're different and we will never change

18.01.2022 Julie has been a part of the SC furniture almost since the beginning! A truly wonderful story to listen to and an even more inspirational woman which we are truely grateful to have in the Squat Club family!

18.01.2022 Feedback loops provide people with information about their actions in real time, then give them a chance to change those actions, pushing them toward better behaviors. If youre struggling with a lift or movement, film it! Get a fresh set of eyes to look at it and break it down. Someone else might see what you cant. Progression requires reflection. Train smarter - not harder. Happy lifting!

17.01.2022 Shout out to @biggrizzly69. This man right here has been killing it with @jayden.stone.98 Throughout out their time working together Alen has made leaps and bounds with his health both physically and mentally. He has proactively incorporated strategies into his fast paced and social lifestyle with dedication that Id like to commemorated. Jayden has had the pleasure in assisting him in refocusing his priorities towards living a healthier more fulfilling lifestyle and their work together is certainly paying off!

17.01.2022 SEMINAR ANNOUNCEMENT @lukebeezem will be presenting a value packed seminar! You dont want to miss this! 31st August 7pm - BOOK through the SC app

17.01.2022 Squat Club is all about community and family vibe, but it wouldn't be the same without all the amazing families that are part of Squat Club. There is a place for everyone and anyone here, no matter what age or fitness level they are. Over the next few months, we will introduce you the families of Squat Club.... Our first family is the Turners Mark, Josh and Lauren. Lauren has been a member since early 2019 and her dad Mark and brother Josh followed her later in the year.

17.01.2022 What is your potential? It was Einstein that said energy is not created nor destroyed it just is, just as you and your potential ARE. Maybe you were told as a child the world is your oyster or maybe you said it to one of your own, and if youve never heard it, here is me telling you that while I cant commit to saying the world is yours, I can to saying Squat Club IS and it is FULL of POTENTIAL!! The difference in recognition and application of potential, is commitment. T...hose who have all three are ones who will, despite circumstance, reap benefits because they have sown seeds with care and tendered too with patience. Look around you, WE @ SC are here as the soil: Coaches with an abundance of knowledge and willingness to help YOU in every best way possible. Community that support and encourage YOU. Quality equipment for YOU. All you need to do is plant your seed by RECOGNISING YOUR POTENTIAL, COMMITTING TO GROWTH & APPLYING FOCUS.

16.01.2022 Hi 5 for the second day of spring! With warmer weather upon us, its important to stay on top of hydration. Not only will staying hydrated help keep our body temperature stable, it will also help reduce muscle fatigue and the likelihood of injury.... If just drinking water isnt your jam, here are some other ways to stay hydrated 1. Get fluid through fruit & veg - watermelon, cucumber, apples, strawberries 2. Flavour your water - diet cordial, hydralyte 3. Drink a sports drink - Powerade, Gatorade Keep smashing training, enjoy the warmth & stay hydrated

16.01.2022 Are you lacking protein in your diet? To increase the amount of protein in your diet, it goes without saying that you need to understand where to look, in order to find what you are searching for. Looking at nutritional values or jumping on a macro tracking app, to compare the protein content food items have is a fantastic start. This will guide you to making smarter choices. Increasing your serving size is another easy way to ramp up the total protein you consume per day.... Throw in an extra piece of chicken at dinner or the extra egg at breakfast for a nice jump in protein for the day. Implement a protein shake into your diet. Shakes are a convenient way to boost the protein you consume, they also make a great ingredient for smoothies! When it comes time to eat, start each meal by choosing a lean protein. You will likely serve yourself more protein than you usually would, and it makes it easy to spread your serves evenly across the day. If you are really struggling to hit your protein target, every little bit counts. Choose a snack that contains protein like cheese, nuts, protein bars, jerky, Greek yogurt, eggs, tuna, etc. At the end of the day these little servings add up and help you inch closer to your target.

16.01.2022 Still stuck on what to do in a warm up? We got you covered. Here are a few rules to follow: -Less is more, be quick and efficient -Be specific, to the task/training you are about to perform -Individualise (what do I need more of?) ... -Feel prepared for the workout at hand Here is an example of ONE way you could attack an upper body warm up- 1Thoracic spine (upper back) mobility- 4 point thread the needle 2Shoulder Stability (Serratus Anterior)- 4 point hold to pike 3Shoulder Strength (Rotator Cuff)- Kettlebell Bottoms up press x8 *Note- if you have to spend half an hour warming up on foam rollers, theraguns and stretching its time to look at how you are training! These concepts will be discussed in further detail in our warm up and cool down seminar on the 31st of August at 7pm! Luke Beezem

16.01.2022 Take December off! We’re feeling the season and are covering your base membership during the month of December! Want to take this opportunity? DM us now to start your SC journey on us!

16.01.2022 Couple of eggs and a salad walk into a bowl... they tasted delicious Total time: 10mins Macros: P 22... F: 29 C: 31 (sustainable energy meal) 2 x eggs (how you like them, I prefer poached) 1/4 x Red capsicum 1 x Roma tomato 5 x green beans Small hand of dried cranberries + Small hand of Cashews OR 1/2 x small avocado 1/3 cup x Quinoa or quinoa flakes (seasoned w turmeric & cayenne pepper, or whatever you think will taste good, plain if you like it) Seasoning & Herbs (fresh is best - easy to grow and maintain) Lemon thyme Oregano Parsley Basil Crack of salt and pepper Sauce Tzatziki (desert spoon) Balsamic glaze (NOT vinegar)! Handy tips and tricks to make this super easy: Quinoa flakes = Cover the quinoa flakes with a 1/4 of a finger of water, cover with a lid (popped) or gladwrap and microwave for 90seconds. Fool proof poached eggs = tablespoon of white vinegar in boiling water, spin the water w and drop a cracked egg in from a cup, wait for 2 min and pull egg up to touch for readiness. Dont cook or steam your veggies, just have them raw.

14.01.2022 Protein with Jayden in 3.. 2..

14.01.2022 Introducing the newest coach to join team Squat Club @sarahjanecoyte_ We are so excited to have Sarah join our team as she comes with a wealth of knowledge and experience. She will be coaching and turning our new Squat Club classes upside down! Are you ready!?

14.01.2022 Footballers It’s time to step up your training to gain an advantage on the field. Are you unsure what exercises to be focusing on to improve performance?... Are you tired of not being able to push hard in training and games? Are you sick of injuries that keep you on the sidelines? Squat Club FC is taking a new approach this year which can tick these boxes!! No matter where you train, you can be apart of Squat Club FC. Want to be apart of the team? Luke is sending out an exclusive offer TOMORROW for anyone who has downloaded his pre season guide. You must be apart of this list to receive this exclusive offer, so head to the link https://bit.ly/2IkgNh7 to download the guide.

13.01.2022 I love the vibe and atmosphere when it is busy Now that sure is saying something! Within these 4 walls is an environment were everyone is cared for, with no intimidation but filled with like-minded people striving for improvements.

13.01.2022 Christmas Games Night is fast approaching! This Friday 7pm! Annndd it’s a HHUUGGEE night planned! This event has proven to be bigger and better every single time it comes around! A lot of challenges planned, (NOT fitness related of course!), plenty of Xmas treats and prizes for the best dressed! So get out your best Xmas outfit!... It sounds like people are going all out for this night! Teams will be made and challenges will be explained on the night! As always, you can BYO drinks and we would love for you to bring a plate of chrissy treats! This Friday 11th Dec 7pm! DM us to let us know if you’re coming. See more

13.01.2022 Discover the great health benefits of Yoga. Increase your flexibility, strength mindfulness, and general well-being. Try it out yourself with our 3 CLASS PASS - Tap the link in our bio.

12.01.2022 Is it time to transform your body and mind while improving your lifestyle habits? Just like this amazing mother right here who is currently 8 weeks into her STRONG by Ash journey. Will you be next!? STRONG by Ash CLASS 3 registrations close in 6 days! Premium online coaching that offers #ACCOUNTABILITY, #EDUCATION and #SUPPORT from @ashhuggett and the STRONG community who will be on the same journey as you.... This will be the #FINAL STRONG by Ash for 2020 - this is your opportunity to really push yourself and stay accountable to the goals that you set for yourself for the next 12 weeks. L Where do you want to see yourself in the next 12 weeks? LInk in bio to join (starts Aug 31st)

12.01.2022 COMMUNITY A massive thank you to one of our own, @rennie_deb_sews who has generously donated cleaning supplies for SC. We are extremely grateful to have such an amazing community who support us! We definitely have the Camden spirit inside of these four walls!

12.01.2022 MORE OF THE BASICS! One of the most important classes we run here at Squat Club is Laying Down the Foundations. Throughout these weekly sessions, you will learn how to correctly perform the three of the most beneficial moves within the gym. Squat, Bench Press, and the Deadlift.... These classes will definitely help you if you aren’t as confident with certain movements. We have now added TWO MORE Laying Down the Foundation classes to our timetable every Tuesday & Thursday at 10.30am. You now have the ability to book in FREE every: Tuesday - 10.30am Tuesday - 7pm Wednesday - 6.30am Thursday - 7am Thursday - 10.30am

12.01.2022 Let’s discuss alcohol! Alcohol is a nervous system depressant. This means that when alcohol is consumed it reduces stress, anxiety and slows down brain activity. Due to alcohol being liquid, it is easy to over consume. ... It contributes 7 calories per gram and also increases the desire for highly palatable, high calorie dense foods. This often leads to an over consumption of calories at the time of/shortly after intake. Above are a few strategies to help keep your alcohol consumption under control!

09.01.2022 You cant be the best without living a life of imbalance. You cant be the best athlete and be the best sister or family member at the same time. You cant be the best partner and be the best friend to someone all at the same time. Striving for perfection is a dangerous path. Its more often than not going to end in disappointment. As cool as it would be, we unfortunately cant be everything to everyone all the time.. So, learn to be okay with floating between the best friend..., the best partner and the best athlete some of the time. At the end of the day, were all doing what we can with what we have, where we are. Doing your best will always beat being the best.

09.01.2022 If youve been hitting it hard since Rona, it might be time for a deload. A deload is a planned week for REST & RECOVERY. Aside from mentally being able to refocus, our muscles, joints and more importantly our CNS (central nervous system) are able to recover.... Outside the gym, things like foam rolling, stretching, recovery massage, sleep and nutrition are your best friends during this deload. If you prefer to deload in the gym, reduce your load & intensity (40-50% of usual weight lifted) or maintain higher percentages and reduce your overall volume (half your sets). If youre unsure when to implement, ask a Coach! @ Squat Club

09.01.2022 Ambition - a strong desire to achieve something. Ability - possession of the means or skill to do something. Dont get the two confused. If you want to be able to do something, keep working at it. Trust the process! #squatclubau

09.01.2022 Self awareness is pivotal to the development and progression of you as a person. Without it, exercise and nutrition can be mindless, meaning youre not actively paying attention to YOU and what your body/mind needs. This can lead to: over training or under training not performing correct technique restrictive or binge eating... not eating correct calories, macro and micro nutrients for your lifestyle. By doing all these things, you are at risk of possible preventable injury/illness, as well as excessive fatigue and avoidable stress. Successful people understand, YOU are the most important person in your life and by paying close attention, not only do you deepen your understand of you, but of people and situations around you. By bring awareness to self, you are more likely to: Set and complete, realistic and achievable goals Feel good about yourself Combat stress Keep your body and mind in check Stay motivated Surround yourself with like minded people Enjoy balancing exercise and food! Understand when you need rest

09.01.2022 GYM HACKS No tripod for videos, no worries #squatclubau

08.01.2022 Immune support with micronutrients! Micro: Trace amount Nutrient: substance that maintains the growth and function of life.... Let @riksta_munro take you through it! In the picture above youll notice there some pretty familiar looking herbs, spices and veggies. What do they all have in common; they provide important micronutrients that help support our immune system, such as calcium and potassium among other bacteria fighting and anti-inflammatory vitamin and minerals. The immune system is made up of proteins and cells that aid in the recognition and fight against bacteria, disease and illness. If our immune system becomes weakened through contact with new disease/illnesses, we can get sick. By living an active balanced lifestyle and eat a diet full of fresh fruit and vegetable, ALL YEAR AROUND, our bodies systems (nervous, endocrine and lymphatic) are in an optimal position to keep our body in an ideal steady state, better equip to fighting bacteria that cause disease and illness.

08.01.2022 Here at Squat Club we use our knowledge & power to influence and direct peoples behaviour towards healthier, happier, stronger versions of themselves. You have the power to do it too - grab a friend and join the community. Fitness is better with friends!

08.01.2022 As the demand continues to rise we are growing our team! We are opening up more Personal Training roles to join our amazing and talented team. We are looking for the right individuals to become part of a fast-growing, high performing, supportive team! If you have a genuine passion for helping people then we would love to hear from you.... Squat Club is a fast-growing brand with a BIG vision and we are looking for the right people who want to make an impact in changing people’s lives and to be part of the growing SC journey. STEPS Email [email protected] with your: Resume Instagram handle You must answer these questions: Why do you want to to work for Squat Club? What could you bring to Squat Club? Why did you get into the fitness industry? These positions will be an amazing career opportunity for the right people working with a young, passionate and highly driven team within a fast-growing brand. If you know someone who fits the criteria please share this on. All shares are much, much appreciated!!

07.01.2022 SEMINAR ANNOUNCEMENT 6pm, Tuesday 22nd of September, Connor will be presenting at our next SC educational seminar and it will all be about building habits! Habits are things we do everyday without even knowing that we are doing it and habits are required if we want to reach our goals.... If you would like to learn how to turn your own training into a daily habit or build habits that align with your goals then book your seat now for our next educational seminar through the Squat Club app. Tuesday 6pm, 22nd September

06.01.2022 Member of the Month for September has been awarded to Taylor Brady! @taylorr_aaron will be seen at the gym making time to talk to anyone with a big smile on his face! Taylor has gained exceptional progress and strength due to his constant consistency at the gym and has become a big part of making Squat Club a community, Congratulations Taylor! I was referred to Squat club by one of my close mates and safe to say I dont think about ever training at another gym. Squat c...lub is just one of those places where you dont feel forced to go. Its not just a gym, its a family. You can wake up tired, get through work, take some pre workout and hope that gives you energy to train, when really, its until you walk through the doors, the music is going, and youre greeted by the happy and friendly staff, who will always pep you up and make the time for you, with a bunch of your close friends laughing and achieving their goals... now thats what gets you motivated. You cant get that anywhere else. Congrats you big rig!

06.01.2022 MACRONUTRIENTS Why do we track them? Well let @lenka_squats break down the benefits for you!

06.01.2022 SC will still be vibing these Christmas holidays. Bookmark and save our updated hours and free classes.

05.01.2022 SC in a nutshell. This sneaky snap was taken on a cold, dark, rainy night last week in the middle of winter.. When looking for a gym, look for an environment that suits you.... The honest truth is, most gyms have roughly the same skeleton range of equipment. What can be vastly different is the environment you train in! When looking for a gym, pick one that has: An infectious environment. An environment that is supportive of you and your goals. One that you can fit into. An environment that keeps you coming back. Because thats something you cant beat. @ Squat Club

05.01.2022 Sarah and Luke sat down and discussed the key to performance on the field and not sacrificing feeling better off it. Injuries are quite common and suck! The pair go into detail on the importance of getting strong as hell, breathing well and moving even better. If you are a high level athlete, play weekend sports, or just want to move better while playing with the kids or mates outside the gym, then this episode is for you. Link in bio to listen

05.01.2022 Squat Club fam we are shaking up your Wednesday mornings! Introducing Partner Pandemonium This high intensity partner workout class is one you dont want to miss. Not only will it have you burning cals, youll be getting fitter, lifting some weight and learning how to communicate under the pump. ... This Wednesdays class is going to be Book your spot now! Wednesday 5.30am with @sarahjanecoyte_ and free for all Squat Club members!

04.01.2022 The boys are back! @ashhuggett and @lukebeezem take you through the most efficient way to build muscle for long term progression and long term health. There are SO MANY knowledge bombs in this episode so sit back and enjoy, youre in for a real treat! Tap the direct link in the comments to listen.

04.01.2022 Focus. A photographer chooses the subject, determines the right camera and adjusts the lens to capture the best image. In your own life, YOU are the photographer, you choose your subject; your personal goals, your purpose and your values. ... YOU determine the camera; how to going accomplish your goals, live for your purpose and abide by your values. & when YOU are ready, you will adjust your lens; to blur distraction and... Focus.

04.01.2022 Education is key to empowering our members with the necessary tools for success. That is why our coaches provide value packed seminars to all squat Club members. Here are some photos from mondays seminar. We have already seen attendees implementing the warm up and cool down exercises into training routines. This is an example of why our coaches are so passionate and love to help so we can change more lives.... On this note, we are extremely excited to announce our upcoming seminars: Building Habits 22nd September by @connor__burgin How to effectively incorporate cardio into your gym routine 12 October by @sarahjanecoyte_ Checklist for fat loss TBA @jayden.stone.98

03.01.2022 Meet the Castellanos Emma and John have joined Squat Club at the beginning of 2017 and have been our members since. Emma was our 100th member to join and she was also pregnant at that time. She took 8 weeks off training when Tilly was born and she joined mums club when she was ready to train again. The whole family is now training with our coach Lenka, Emma and John are doing personal training, Olive and Will are training in the Little Lifters and Tilly is getting ready to start the Mini Clubbers.

03.01.2022 These two young ladies have done plenty of travelling before SC and have found many travelling hacks to avoid gaining weight while on holidays. Find out their tips in their next episode. Link in bio

03.01.2022 Meet the Myers family! Georgia, Katy, Cath and Haydon. We love seeing the whole family training together. It all started with Georgia who did our one time per year, four-week trial in early 2020, she loved it and signed up straight away together with her mum Cath for our Small Group Training.... About three months later they also brought in Katy, Georgia's sister. All three of them have been loving training in our Small Group! Dad Haydon couldn't resist also and came to check Squat Club out a couple of months ago and is now training with Jayden. They all come together a few times a week, and it is now their quality family time.

02.01.2022 Episode 3 is now live - finding balance can be a tricky task to achieve when we find ourselves overwhelmed with a busy schedule. Its important to still find time for the things you love which can make you even more proactive. Find out how in this episode. Available on Spotify and iTunes OR direct link in the comments