Squad Wellness Studio

Now that you've met the Squad it's time to learn the why of what we do!

Squad Wellness Studio and all the Squad who work there want to bring you more than just movement. We are guided by our studio philosophy to empower every body through inclusive movement and an epic community (that's you!)

So we just wanted to say thanks for being here, we appreciate you all so much xo

The first workshop in our Feel and Flow workshop series with was a huge success and we are already excited for the next one!
If you're thinking about booking in jump on to the link in our bio now to secure your spot and feel the magic for yourself 💕✨

Workshop 2, Sunday September 22nd 11.45pm-1pm. Don't forget all Squad Members receive 20% ticket prices ✌️

Join us for a nurturing and supportive Pilates class designed specifically for mums with babies or toddlers. Our Mums & Bubs & Beyond class offers a safe and effective way to strengthen your body, aid in recovery, and enjoy quality time with your little one.

Don't miss out on this opportunity to prioritize your well-being and create lasting memories with your little one. Sign up today and experience the benefits of Mums & Bubs & Beyond!

Have you had your eye on Squad? Why not come down and enjoy a taster of what we have to offer at one of our FREE community classes!?

To celebrate our birthday there are 3 community classes available on Saturday the 21st of September.

Then stick around to celebrate Squad turning ONE! We'd love to have you.

Book now via link in bio xo

Your daily dose of movement is waiting for you...

Take the time to cool down. Not only do you get the full experience but it also helps to calm your nervous system, reduces cortisol levels and allows your muscles to relax and stretch after an intense workout.

Plus it feels oh so good 😜

| NEW CLASS |

Feeling a little sore? Looking to increase your flexibility? Maybe wanting some movement for your lunchbreak?

Don't worry we've got you covered with our Express Stretch Class! This class targets key areas like your upper body with chest and shoulder openers, as well as your lower body with hamstring stretches, hip openers, and backbends.

Book now via link in bio xo

Have you made it to class today?

Take some time today for yourself to look after your mind and body xo

Do you already juggle more than one movement membership? While we know we're the best 😜 we do understand so why not see if you're current gym is also on ClassPass and get the best of both worlds?

Or maybe you come down to Balnarring to visit friends or holiday? Well we've got you too! Find us now on ClassPass xo

| Meet the Squad | Leanne

We are thrilled to have Leanne as part of the Squad. She has joined us with her amazing Pilates, Reformer and Yoga classes and this little pocket rocket will give you exactly what you need. Whether you're looking for a high energy Pilates, strong reformer or soothing Yin class Leanne has what you need.

So what are you waiting for? Book now via the link in our bio and try a class for yourself!

Find Leanne at the studio
Mondays
Reformer Strong 6am
Reformer Flow 7am

And our Saturday/Sunday class rotations

| Recipe |

Looking for something to fill you up after your Squad class?

A smoothie can be a great source of vitamins, protein and other essential post-workout sustenance. Better yet, smoothies that keep you full and energized can allow you to take your meals on-the-go and help you get more out of your day!

What's your favourite smoothie flavour?

| Meet the Squad |

Monique! We love Monique not only for her well thought out and challenging classes but also her bright and bubbly personality!

She says that members would probably say I was funny but also that they love how I get them to focus on what they're supposed to be feeling, not just doing the exercise. They'd say i always come prepared and that I am passionate about Pilates.

What do you think? Did she get it right?!

Catch Monique at the studio
Tuesdays
8am Reformer Flow
9.15am Reformer Strong
10.15am Reformer Foundations

Fridays
8am Reformer Foundations
9.15am Reformer Flow
10.15am Reformer Strong

and rotating Saturdays throughout the month
7am Reformer Strong
8am Reformer Flow
9.15am Pilates Flow

Book now through the link in our bio!

| 100 Club |

The 100 club is growing with another outstanding member joining the crew!
Meg you're bright, funny and an absolute delight to have in any class. It's sometime hard not to get distracted with a chat when you're around and we wouldn't have it any other way!

Congratulations on 100 brilliant classes, bring on the next 100! xo

| Recipe |

Not sure what to cook for breakfast? lunch? or dinner? This tasty frittata slice is good any time of the day so why not give it a try this week!

Easy to prepare so add it to your meal prep and enjoy 😋
For an added boost you can add some Magic 8 available in studio xo

| The Workshop Series | Feel and Flow: Breathwork, Meditation, and Gentle Movement

The first in this series Free & Flow immersive workshop combines the power of breathwork with the grace of gentle movement to guide you on a journey of deep relaxation and rejuvenation.

Immerse yourself in a soothing atmosphere as you learn to harness the transformative potential of your breath, followed by gentle, flowing movements to release tension and restore balance. Leave feeling refreshed, centered, and ready to embrace the day ahead with renewed energy.

Join Sunday 25th of August at Squad Studio
11.30 - 12.30 $45 (and don't forget Squad members receive 20% off)

| Meet the Squad |

Welcome a new member to our Squad team, Paige! We are thrilled to have Paige joining our Squad of instructors, her favourite move is the Roll Up and with it's focus on the spine it's no surprise! Paige is in her last semester studying to be a chiropractor and is looking forward to a new group of people she can tell all about her dog Rigby 😆

We're so thrilled to have you Paige!

Make sure you book a class with Paige and make her feel welcome, she'll be kicking off her teaching at Squad with Hot Pilates Flow Wednesday at 5.15 xo

| 100 Club |

Another legend joining the 100 club!! Tracey your energy and enthusiasm is infectious 💕 not only do you give every class 110% you do it with a smile and some cheeky feedback sprinkled in there too!

We love having you in the Squad community and are so proud to have watched you smash your 100 classes! Congratulations 🥳🥳

| 100 Club |

Eliza where do we start? Bright, bubbly and just the right amount of cheeky, you make class more fun for all the Squad instructors and members. You’re fun loving nature and give anything a go approach to class sees you going from strength and strength! We can’t wait to watch you smash your next 100 classes with the same enthusiasm 💥 congratulations 💕 .pokes.tattoos

| Review |

We love to hear from you! Have you got feedback or suggestions for Squad?
We'd love you to take a moment and let us know, either via Momence or if you're really feeling the love jump onto Google and leave us a review there 🤩

| Did you know? |

For each Pilates movement, there is a breath in or out that accompanies that movement!

You might notice some classes start with some Pilates Breathing practice as a way to bring yourself to your mat, your movement and your body, letting you drop away from wherever you've been and let yourself fully focus on your workout.
Focused breathing can also help connection and activations of the abdominal muscles, the powerhouse which supports you throughout your workout.

Why not pause and take 3 deep breaths right now?!

While you're at it, relax your jaw, drop your shoulders and tip the corners of your mouth up ever so slightly...ahhhh bet you feel better now 😉 and if not? might be time to book in and meet us on the mat xo

I can think of a few that can't...😆 Who comes to mind? 🙈

Need something to look forward to this week? Lock in your classes at Squad ahead of time to save your spot. We can't wait to see you xo

| Meet the SQUAD | Tiana

Have you met Tiana yet? She guides a beautiful yoga class in both Vinyasa and Yin styles. Tiana will make you feel supported, cared for and well guided through you practice so why not try one of her classes soon?

Find her in studio
Monday 6.15pm Heated Yin
Sunday rotation Yin Yang Flow at 10.15am

| Recipe |

Did you make it to the retreat and try our tasty Peanut Butter Rice Crispy bars? Still thinking about them a week later? Us too!
Why not try this nice easy recipe next time you're looking for a tasty sweet snack...
these can be made gluten free and vegan by changing up the rice crispies and type of chocolate used!

Enjoy! 😋 xo

Don't worry regulars, we've got you too!

Complete any 5 consecutive classes within 5 days and you will go into the draw to win our August prize pack 🤩

New to Squad Studio? This is your sign! 💃 Enjoy 5 Reformer, Mat Pilates, Barre, or Yoga classes for just $55! That's right, FIVE amazing workouts for less than the price of a fancy coffee. ☕️ But hurry, this deal ends August 31st! ⏰

| 100 Club |

Samantha Malcolm you are such a delight to have in class and you have smashed out over 100 of them now! We know you come for the Pilates but always stay for the banter, we love having you and can't wait to see you hit your next 100 😉 Well done!! 💕

👀

If you're new here stay tuned....something is coming just for you xo

Build your stability tonight with Suzie

💛Reformer Strong 4.15pm
💛 Reformer Strong 5.15pm
💛Reformer Flow 6.15pm

| Focus on Form |

Quadruped or Four Point Kneel Position is a foundational posture for Pilates that can be done on both the mat and reformer!

💛 Core stability - our abdominals wrap around the entire torso and engage to keep us stable when we start to move our arms and legs in this position
💛Challenge the posterior lower body muscles such as the hamstrings and glutes using one leg at a time
💛 Weight bearing which is great for increasing bone density. It's important to have strong wrists as we age!

If your wrists feel uncomfortable in this position start on your forearms, slowly progress to your hands and remember you can always roll up your mat for extra support!
Try spreading your fingers and actively press your hands into the mat or reformer. We promise your wrists will become stronger and flexible the more you practice in this position xo