SQUAD Fitness

SQUAD Fitness

If you are looking to lose body fat, tone up and you're bored with the "normal gym" setting, come and try out SQUAD Fitness! Voted Birmingham's best fitness program and Birmingham's Best fitness trainer - Romen McDonald.

We have two locations in Birmingham, and one location in Huntsville.

Operating as usual

11/29/2021

Eat What you want this Holiday Season
without gaining more weight around your mid-section.

Get Unlimited Workouts to burn Extra Calories at Squad Fitness
Find out how to use "Cheat Days" to actually lose Weight.
and Finish the Year Strong.

Register here for the Zero Pound Challenge
Starts December 6th
squadfitnesstraining.com/holidayhustle

Eat What you want this Holiday Season
without gaining more weight around your mid-section.

Get Unlimited Workouts to burn Extra Calories at Squad Fitness
Find out how to use "Cheat Days" to actually lose Weight.
and Finish the Year Strong.

Register here for the Zero Pound Challenge
Starts December 6th
squadfitnesstraining.com/holidayhustle

10/13/2021

Gardendale High School
Homecoming 2021 🏈 🎵
Gardendale Quarterback Club Gardendale Chamber of Commerce

Gardendale High School
Homecoming 2021 🏈 🎵
Gardendale Quarterback Club Gardendale Chamber of Commerce

04/05/2021

Squad fam at the Statue to Statue 15k!!! 💪

Squad fam at the Statue to Statue 15k!!! 💪

Timeline Photos 04/04/2021

Timeline Photos

Timeline Photos 04/04/2021

🧺🐇 Hopping by to wish you and your family a happy & healthy Easter!

🧺🐇 Hopping by to wish you and your family a happy & healthy Easter!

Timeline Photos 04/03/2021

✏️📒Do you regularly track your meals or how much water you drink? 🚰

If you do, which app do you use – or do you use pencil and paper?

✏️📒Do you regularly track your meals or how much water you drink? 🚰

If you do, which app do you use – or do you use pencil and paper?

Timeline Photos 04/01/2021

🤯🚃 I remember when stressful days used to derail me.

I’d be doing great, then all of a sudden I’d have a stressful day and all my healthy habits would go out the door. Even worse, I’d end up feeling like I had to start ALL over again!

✅I realized I had to control stress before it controlled me … which is why I pieced together my very own stress management routine.

This doesn’t mean I don’t GET stressed. But it means I’m ready for it when it happens (most of the time!).

🧘Here’s how I manage stress:

I love to work out to manage my stress. (Surprised?) I also like to walk and play with my kids.

Everyone has stress from time to time! It’s a normal part of life. Having a plan in place to manage it makes such a difference.

🔥What are some of YOUR stress management “musts”?

🤯🚃 I remember when stressful days used to derail me.

I’d be doing great, then all of a sudden I’d have a stressful day and all my healthy habits would go out the door. Even worse, I’d end up feeling like I had to start ALL over again!

✅I realized I had to control stress before it controlled me … which is why I pieced together my very own stress management routine.

This doesn’t mean I don’t GET stressed. But it means I’m ready for it when it happens (most of the time!).

🧘Here’s how I manage stress:

I love to work out to manage my stress. (Surprised?) I also like to walk and play with my kids.

Everyone has stress from time to time! It’s a normal part of life. Having a plan in place to manage it makes such a difference.

🔥What are some of YOUR stress management “musts”?

Timeline Photos 03/31/2021

🌿Do you have any houseplants in your home?!

Or at your office?

Did you know they are actually linked with a SURPRISING number of health benefits … including less stress, better air quality, and improved focus.

Let’s see a pic! Share one and tag me on it. :)

REFERENCE:
www.healthline.com/health/healthy-home-guide/benefits-of-indoor-plants

🌿Do you have any houseplants in your home?!

Or at your office?

Did you know they are actually linked with a SURPRISING number of health benefits … including less stress, better air quality, and improved focus.

Let’s see a pic! Share one and tag me on it. :)

REFERENCE:
www.healthline.com/health/healthy-home-guide/benefits-of-indoor-plants

Timeline Photos 03/30/2021

📚🦉What have you been reading lately? Here is what I have been reading to this month!

The Gut Health Diet Plan: : Recipes to Restore Digestive Health and Boost Wellbeing by Christine Bailey
It is very import to have a healthy gut. There are a lot of books out there about this, but this is good one to start with.

“The Toxin Solution” by Joseph Pizzorno, which talks about all the toxins that surround us, and what we can do to protect ourselves. Incredibly eye-opening! This is another good book to read.

✅Have you read any of those books? Or do you have any recommendations? Drop me a comment (or tag me on a post) and let me know!

📚🦉What have you been reading lately? Here is what I have been reading to this month!

The Gut Health Diet Plan: : Recipes to Restore Digestive Health and Boost Wellbeing by Christine Bailey
It is very import to have a healthy gut. There are a lot of books out there about this, but this is good one to start with.

“The Toxin Solution” by Joseph Pizzorno, which talks about all the toxins that surround us, and what we can do to protect ourselves. Incredibly eye-opening! This is another good book to read.

✅Have you read any of those books? Or do you have any recommendations? Drop me a comment (or tag me on a post) and let me know!

03/30/2021

Down 9.6 💪!! Way to go!!

Down 9.6 💪!! Way to go!!

03/28/2021

Rep’n Squad in Dallas, GA at the Savage Race!!! So proud of yall!!!! 💪 Thanks for sending Erica Lawson

Rep’n Squad in Dallas, GA at the Savage Race!!! So proud of yall!!!! 💪 Thanks for sending Erica Lawson

03/28/2021

Rumpshaker 5k 💪 Squad representing!!!! Proud of you guys!

Rumpshaker 5k 💪 Squad representing!!!! Proud of you guys!

Timeline Photos 03/28/2021

Timeline Photos

Timeline Photos 03/27/2021

🍅🍋How long do you usually spend in the grocery store … and how often do you go?

Market researchers say the average household makes 1.6 grocery trips a week – and the average shopping trip takes an average of 46 minutes.

Wow! I’m not surprised by the number of trips but their length took me by surprise.

How does your grocery shopping stack up against the averages?

REFERENCE: www.statista.com/statistics/251728/weekly-number-of-us-grocery-shopping-trips-per-household/
www.ers.usda.gov/amber-waves/2020/april/more-americans-spend-more-time-in-food-related-activities-than-a-decade-ago/

🍅🍋How long do you usually spend in the grocery store … and how often do you go?

Market researchers say the average household makes 1.6 grocery trips a week – and the average shopping trip takes an average of 46 minutes.

Wow! I’m not surprised by the number of trips but their length took me by surprise.

How does your grocery shopping stack up against the averages?

REFERENCE: www.statista.com/statistics/251728/weekly-number-of-us-grocery-shopping-trips-per-household/
www.ers.usda.gov/amber-waves/2020/april/more-americans-spend-more-time-in-food-related-activities-than-a-decade-ago/

Timeline Photos 03/25/2021

💥 Hate to break it to you but …

… if you wear your shoes out of the house, there’s a good chance there’s p**p on them. 💩

Even if you never knowingly step in it!

Pretty gross. This is why it’s a good idea to think about going shoe-free in your house! (Preferably beginning in your entryway.)

Get this: scientists had people wear brand-new shoes for two weeks and then they sampled the shoes for bacteria.

The transfer rate of bacteria from shoes to clean tiles ranges from 90% to 99%!!!

Other studies have found a wide range of harmful bacteria on shoes, ranging from E. coli and C. diff to those linked with pneumonia … not to mention pesticides and other chemicals.

👉Do you have a shoe-free policy in your home? Are you going to start!?

REFERENCE:
https://www.healthline.com/health/taking-off-your-shoes
https://www.usatoday.com/story/news/2019/07/03/my-shoes-dirty-studies-suggest-theyre-covered-fecal-bacteria/1637780001/

💥 Hate to break it to you but …

… if you wear your shoes out of the house, there’s a good chance there’s p**p on them. 💩

Even if you never knowingly step in it!

Pretty gross. This is why it’s a good idea to think about going shoe-free in your house! (Preferably beginning in your entryway.)

Get this: scientists had people wear brand-new shoes for two weeks and then they sampled the shoes for bacteria.

The transfer rate of bacteria from shoes to clean tiles ranges from 90% to 99%!!!

Other studies have found a wide range of harmful bacteria on shoes, ranging from E. coli and C. diff to those linked with pneumonia … not to mention pesticides and other chemicals.

👉Do you have a shoe-free policy in your home? Are you going to start!?

REFERENCE:
https://www.healthline.com/health/taking-off-your-shoes
https://www.usatoday.com/story/news/2019/07/03/my-shoes-dirty-studies-suggest-theyre-covered-fecal-bacteria/1637780001/

Timeline Photos 03/21/2021

Timeline Photos

Timeline Photos 03/20/2021

🔥CONTROVERSIAL TOPIC ALERT 🔥

🍋💦 I have TWO BIG REASONS to keep your phone far away from your face!

One is immediate, and the other is long-range.

1 – IMMEDIATE: It’s covered in bacteria (10x more than many toilet seats, according to scientists), and if that’s not enough for you ...

2 – LONG RANGE: Some experts worry that cell phones are linked with an increased risk of cancer, but others disagree. This is a big topic of ongoing research with mixed findings.

The Takeaway: Get out those earbuds and/or use your speakerphone as much as possible.

And be sure to check the guidelines for your phone for the best way to keep it clean!

Do you ALREADY do this!? Let me know...

REFERENCES:
https://www.mayoclinic.org/healthy-lifestyle/adult-health/expert-answers/cell-phones-and-cancer/faq-20057798
https://cals.arizona.edu/news/why-your-cellphone-has-more-germs-toilet

🔥CONTROVERSIAL TOPIC ALERT 🔥

🍋💦 I have TWO BIG REASONS to keep your phone far away from your face!

One is immediate, and the other is long-range.

1 – IMMEDIATE: It’s covered in bacteria (10x more than many toilet seats, according to scientists), and if that’s not enough for you ...

2 – LONG RANGE: Some experts worry that cell phones are linked with an increased risk of cancer, but others disagree. This is a big topic of ongoing research with mixed findings.

The Takeaway: Get out those earbuds and/or use your speakerphone as much as possible.

And be sure to check the guidelines for your phone for the best way to keep it clean!

Do you ALREADY do this!? Let me know...

REFERENCES:
https://www.mayoclinic.org/healthy-lifestyle/adult-health/expert-answers/cell-phones-and-cancer/faq-20057798
https://cals.arizona.edu/news/why-your-cellphone-has-more-germs-toilet

Timeline Photos 03/18/2021

🧠🏋️‍♂‍This one is all about BRAIN FITNESS!

Do you ever do puzzles like sudoku or crosswords?

It’s weird, but these puzzles can be a really fun way to give your brain a workout. In fact, researchers say they can shave 10 years off the age or your brain function!

When was the last time YOU tackled a brain-teaser puzzle?! ⬇️⬇️⬇️

REFERENCE:
www.healthline.com/health-news/can-sudoku-actually-keep-your-mind-sharp

🧠🏋️‍♂‍This one is all about BRAIN FITNESS!

Do you ever do puzzles like sudoku or crosswords?

It’s weird, but these puzzles can be a really fun way to give your brain a workout. In fact, researchers say they can shave 10 years off the age or your brain function!

When was the last time YOU tackled a brain-teaser puzzle?! ⬇️⬇️⬇️

REFERENCE:
www.healthline.com/health-news/can-sudoku-actually-keep-your-mind-sharp

03/17/2021

Congratulations Christy 💪!!!

Congratulations Christy 💪!!!

Timeline Photos 03/17/2021

🍀You’re in luck – check out this delicious healthy Shamrock Shake recipe, in honor of St. Patrick’s Day!

● 1 cup creamy oat milk
● 1-2 handful of baby spinach
● ½ large frozen banana, sliced
● ¼ tsp pure peppermint extract
● Sprinkle of cacao nibs
● OPTIONAL: 1 scoop of vanilla protein powder
● OPTIONAL: ¼ cup of Greek yogurt and/or 1 tbsp honey
Pour the oat milk into a high-speed blender and add the spinach. Blitz until well combined and then add the banana, peppermint extract, and optional ingredients. Blend until smooth. Pour into a tall glass over ice, and sprinkle with the cacao nibs. Yum!

🍀You’re in luck – check out this delicious healthy Shamrock Shake recipe, in honor of St. Patrick’s Day!

● 1 cup creamy oat milk
● 1-2 handful of baby spinach
● ½ large frozen banana, sliced
● ¼ tsp pure peppermint extract
● Sprinkle of cacao nibs
● OPTIONAL: 1 scoop of vanilla protein powder
● OPTIONAL: ¼ cup of Greek yogurt and/or 1 tbsp honey
Pour the oat milk into a high-speed blender and add the spinach. Blitz until well combined and then add the banana, peppermint extract, and optional ingredients. Blend until smooth. Pour into a tall glass over ice, and sprinkle with the cacao nibs. Yum!

Timeline Photos 03/16/2021

🎶🤩This is my current workout playlist … and I have to say, I LOVE IT!

💪It keeps me motivated & helps push me through some tough sessions.

Have you ever felt blah during your workout and then a GREAT song comes on, and suddenly you’re ready to take on anything that comes your way?!

This is all backed by science, btw. Research shows that music helps us workout harder & longer with less of a feeling of exertion. Pretty cool, right?!

Share a pic of your current workout playlist and tag me on it!

🎶🤩This is my current workout playlist … and I have to say, I LOVE IT!

💪It keeps me motivated & helps push me through some tough sessions.

Have you ever felt blah during your workout and then a GREAT song comes on, and suddenly you’re ready to take on anything that comes your way?!

This is all backed by science, btw. Research shows that music helps us workout harder & longer with less of a feeling of exertion. Pretty cool, right?!

Share a pic of your current workout playlist and tag me on it!

Timeline Photos 03/14/2021

Timeline Photos

Timeline Photos 03/13/2021

Q: Do I really need to wash my fruits and vegetables before eating them?

A: ABSOLUTELY, YES!

When you’re busy it can be tempting to skip washing your produce but it’s definitely worth the time and energy – especially when you think of all the foodborne illness outbreaks linked to produce over the past several years!

Here are some tips to streamline the process:

1. Wash your hands before and after washing the produce. This will help protect you (and your food) from any cross-contamination.

2. Wash your produce just before you use it. Storing damp produce encourages more bacterial growth.

3. Tap or distilled water is all you need – no special soaps or other products!

4. Scrub root veggies (carrots, potatoes, etc.) with a brush to rid them of stubborn dirt/bacteria.

5. No, you probably don’t need to wash your prewashed lettuce! Experts say if bacteria can survive industrial cleaning, it likely will survive your efforts too.

6. When you’re done, gently dry or blot your produce with a paper towel. Research shows this also helps remove more bacteria.

7. Prepare your produce and enjoy!

👉Do you usually wash your fruits and veggies? Let me know ⬇️⬇️

REFERENCE:
www.washingtonpost.com/news/voraciously/wp/2019/05/31/yes-you-need-to-wash-your-produce-heres-how/
www.npr.org/sections/thesalt/2012/04/20/151034145/rewash-that-pre-washed-bag-of-lettuce-dont-bother-probably

Q: Do I really need to wash my fruits and vegetables before eating them?

A: ABSOLUTELY, YES!

When you’re busy it can be tempting to skip washing your produce but it’s definitely worth the time and energy – especially when you think of all the foodborne illness outbreaks linked to produce over the past several years!

Here are some tips to streamline the process:

1. Wash your hands before and after washing the produce. This will help protect you (and your food) from any cross-contamination.

2. Wash your produce just before you use it. Storing damp produce encourages more bacterial growth.

3. Tap or distilled water is all you need – no special soaps or other products!

4. Scrub root veggies (carrots, potatoes, etc.) with a brush to rid them of stubborn dirt/bacteria.

5. No, you probably don’t need to wash your prewashed lettuce! Experts say if bacteria can survive industrial cleaning, it likely will survive your efforts too.

6. When you’re done, gently dry or blot your produce with a paper towel. Research shows this also helps remove more bacteria.

7. Prepare your produce and enjoy!

👉Do you usually wash your fruits and veggies? Let me know ⬇️⬇️

REFERENCE:
www.washingtonpost.com/news/voraciously/wp/2019/05/31/yes-you-need-to-wash-your-produce-heres-how/
www.npr.org/sections/thesalt/2012/04/20/151034145/rewash-that-pre-washed-bag-of-lettuce-dont-bother-probably

Timeline Photos 03/11/2021

😴🛌How many hours of sleep did you get last night?

Getting enough sleep is great for your brain … your body … and your mood! While you’re asleep your body is busy recovering and recharging from yesterday and setting you up for success today.

Studies show that over the past decade, many of us have been going to bed later but still getting up at the same time – losing about 40 minutes of sleep on workdays!

Not getting enough sleep can raise your stress hormones and also throw your hunger hormones out of whack! Both of these are implicated in weight gain over time.

So … if you’re struggling with getting enough sleep and can’t change the time you wake up, go to bed earlier to get those 40 minutes back!

What’s your nightly average? ⬇️⬇️⬇️

REFERENCE:
www.smithsonianmag.com/science-nature/your-alarm-clock-may-be-hazardous-to-your-health-164620290/

😴🛌How many hours of sleep did you get last night?

Getting enough sleep is great for your brain … your body … and your mood! While you’re asleep your body is busy recovering and recharging from yesterday and setting you up for success today.

Studies show that over the past decade, many of us have been going to bed later but still getting up at the same time – losing about 40 minutes of sleep on workdays!

Not getting enough sleep can raise your stress hormones and also throw your hunger hormones out of whack! Both of these are implicated in weight gain over time.

So … if you’re struggling with getting enough sleep and can’t change the time you wake up, go to bed earlier to get those 40 minutes back!

What’s your nightly average? ⬇️⬇️⬇️

REFERENCE:
www.smithsonianmag.com/science-nature/your-alarm-clock-may-be-hazardous-to-your-health-164620290/

Our Story

Voted Birmingham's best fitness program and Birmingham's best fitness trainer - Romen McDonald. We have three locations in Birmingham, and one location in Huntsville.

Videos (show all)

Telephone

Address


2736 Central Ave
Homewood, AL
35209

General information

We specialize in metabolic strength interval training, getting you results faster and more effectively. Expect to see a high energy motivational environment. Recently voted the best fitness program in Birmingham via Birmingham Magazine. We started this program for two reasons: 1. Personal Training is very expensive, so we wanted to give something more cost effective that still delivers phenomenal results! 2. Gym routines just get boring after a while. The workouts are designed to help people lose weight and tone. Men and women are invited to our program. We use a lot of unconventional equipment in a group setting that makes workouts fun and challenging. Is this something your interested in? We have three locations in the Birmingham area, and one location in Huntsville. No excuses just results! Contact us: phone: (205) 835-9770 email: [email protected] website: www.squadfitnesstraining.com

Opening Hours

Monday 5:15am - 9:15am
12pm - 7:30pm
Tuesday 5:15am - 1pm
4:30pm - 6:30pm
Wednesday 5:15am - 9:15am
12pm - 7:30pm
Thursday 5:15am - 1pm
4:30pm - 6:30pm
Friday 5am - 9:15am
12pm - 6:30pm
Saturday 8am - 10am
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