13/12/2024

Starting or intensifying a fitness routine can be both exciting and challenging, especially when you're stepping out of your comfort zone into new strengths. I’m not going to tell you it'll be easy, it can take upwards of a month for your body to adapt and get into the swing of things. Many people (me...

20/11/2024

As the end of the year approaches, many people find themselves facing the challenges of balancing holiday celebrations with their health and wellness goals. With birthdays, family gatherings, and festive feasts around the corner, staying committed to a health journey can feel overwhelming. Let me tell you it is certainly achievable with these mindful strategies,...

11/10/2024

Welcome to the blog, Boss Squad! Whether you're just starting your fitness journey or looking to take your workouts to the next level, mastering the basics is essential for building a strong foundation. In this guide, we'll walk you through fundamental exercises that form the building blocks of a well-rounded fitness routine. These exercises are...

23/06/2024

In today's fast-paced world, finding time to prioritize health and fitness can seem like a monumental challenge. Between work commitments, family responsibilities, and daily chores, carving out moments for self-care often takes a back seat. However, maintaining a regular fitness routine is crucial for both physical and mental well-being. I'm Kate, a personal trainer and...

15/01/2024

In the pulsating rhythm of life, we often find ourselves juggling multiple roles—career enthusiasts, nurturing parents, and all-around go-getters. In the midst of this chaos, our mental well-being tends to take a backseat. But what if we told you there's a powerhouse solution that not only keeps you fit but also nurtures your mental health?...

01/01/2024

Hey Squad, Welcome back to the Boss Squad Training blog, your go-to destination for all things fitness and wellness. To bring in the new year, we're diving into the fundamentals because, let's face it, mastering the basics is the key to conquering any fitness journey. Whether you're a seasoned pro or just starting, these essential...

11/12/2023

Embarking on a fitness journey requires more than just breaking a sweat. Your body is a high-performance machine, and you need the right fuel to keep it running smoothly. I’m Kate, owner of personal training business Boss Squad Training, and a qualified sports nutritionist. I'm here to guide you through pre- and post-workout nutrition, unlocking...

04/12/2023

Hey Squad! Some of you are seasoned in working out, while others may just be starting a fitness journey. Either way, let's dive into the authentic secret sauce—consistency. This guide keeps it honest, breaking down why consistency matters in your journey and how you can achieve it without the fuss. Why Consistency is Key: Consistency...

18/10/2023

In our last blog post, we introduced the concept of holistic wellness and discussed how multiple factors, from nutrition to training, synergistically shape your overall well-being. While it's clear that taking a holistic approach is beneficial, you might wonder where to start in this intricate web of health. This comprehensive guide will delve deeper into...

07/09/2023

In the grand tapestry of life, amidst the myriad responsibilities and roles we take on, there is one thread that must never fray – our health. Your health journey is the most important journey you'll ever embark upon, and yet, it often takes a back seat to the hustle and bustle of daily life. In...

26/05/2023

Hey there, Squad!  Today, I'm here to amp up your motivation and talk about the incredible importance of external support on your health journey. As a health and wellness coach, I've seen firsthand how having an amazing group by your side can transform your life. Whether you're a super parent, a fierce go-getter, or a...

28/04/2023

Hey there, Boss Squad!  Let's talk about REST. Yes, you heard that right - rest. It may not be the most exciting topic, but it's definitely an important one. As a fitness instructor and gym owner, I know firsthand the importance of working hard and pushing yourself to achieve your fitness goals. But sometimes, we...

07/04/2023

Are you a new mumma navigating the beautiful and challenging postpartum journey? Congratulations! You've just gone through one of the most transformative experiences in your life, and your body is doing some incredible things to recover. But let's be real – postpartum recovery can be tough. Your body has gone through so much, and there...

10/03/2023

Hello to my soon-to-be Squad Mummas!  Congratulations on your pregnancy! Whether it's your first, second, or fifth journey, each one is special and unique to you.  We will provide some advice on how to best support your health and wellness throughout each stage of your pregnancy in this blog post. So, let's get started!  Initial...

17/02/2023

Welcome to our newest blog, where we will be learning about the beautifully dynamic female reproductive cycle! You may have seen our series on Instagram where we spoke about the female cycle, but we wanted to get a little more in-depth today. Tracking where you are in your cycle each month is ideal for first...

03/02/2023

Many of you know that owning a small business is both a challenging and rewarding journey. It's not for the faint of heart, and it's not something anyone should expect to be easy. Many small business owners will tell you that it can be one of the most difficult things they've ever done. But despite...

23/12/2022

Today I wanted to speak with you about the science behind changing your body composition. This is a massive topic that has taken researchers many years to understand, but I am going to do my best to sum it up to you today. How many times have you stepped on the scale and had a...

03/12/2022

Postpartum depression is exactly what it sounds like- depression that occurs after childbirth. Not everybody knows this, but those who develop postpartum depression are at greater risk of developing major depression later in life. Symptoms might include insomnia, loss of appetite, intense irritability and difficulty bonding with the baby. Postpartum depression is something many people...

18/11/2022

“I don't want to jump out of bed and drive over today. I'll send them a message to check in.” Sound familiar? I've been guilty of this sometimes, even with the people I am most comfortable with! In today's world of social media, working from home, and Amazon deliveries, we are getting closer and closer...

11/11/2022

The dreaded burnout. No, I'm not talking about the burnt rubber left in the rearview mirror of your local P platers Subaru. I'm talking about losing that excitement you once had for your career, the sudden pointlessness in playing your favourite sport. I'm talking about losing passion for the things you love doing. That might...