Fortified Fit | Sport & recreation

Fortified Fit

Phone: +61 431 244 030

Address: Snap Fitness 6530 Geraldton, WA, Australia

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25.01.2022 HOME HIIT WORKOUT! Let’s start the week off right with this CALORIE BURNER circuit. MINIMAL SPACE and NO EQUIPMENT needed everyone can get the benefits of this high intensity workout Let’s keep pushing to achieve our goals by ALSO setting a smaller goal to achieve this week! ... If you need some help to set SMARTER goals that will get you the results you want CONTACT ME!! WORKOUT: Total Time: 13-22 minutes 3-5rounds (depending on ability) 40s WORK / 20s REST 1min break inbeteeen rounds. 1 Push-up Pike 2 Kick Sits 3 Rev Lunge Squat 4 Burpee Sprawls

25.01.2022 FULL BODY DINING ROOM WORKOUT! Here’s another home workout to keep you busy over the weekend! We may have all this extra time but if you don’t have a schedule or the motivation to workout you can be easily distracted with things such as Netflix for example - trust me I know. These are tough and stressful times, don’t put extra pressure on yourself with how much exercise you need to be doing. Take it ONE STEP AT A TIME and try to do some form of exercise daily, find someth...ing you ENJOY! We are all doing the best we can and you should be PROUD, let’s all keep moving forward TOGETHER! If your are STRUGGLING and need a helping hand, contact me WORKOUT: 2-3 rounds (depending on ability) 15 reps 2 min break inbeteeen rounds. 1 Decline push-up (last 5 reps slow, down phase) 2 Table pull up 3 Knee tuck + Bicycle crunch (15/30) 4 Single leg lunge 5 Chair shoulder raise 6 Close grip push-up 7 Chair bicep curl

23.01.2022 BUNNINGS SANDBAG - LOWER BODY WORKOUT Bought this washed sand from Bunnings for $7 to fill a sandpit for my daughter however had one left over - weighing 20kg ... So whether you use equipment you have around the house or pay for some at your local Bunnings with your loose change you can still get a good workout in WORKOUT: 40s Work for each exercise no break in between / resting for 90s between rounds / 3-5 rounds depending on ability 1 Squat 1 + 1/2 2 Single leg hip thrust (20s ea) 3 Lunges-Static (20s ea) 4 Single leg RDL (20s ea) 5 Curtsey Lunge 6 Calf Raises We can only do the best we can without the gym. But I can tell you this weight/circuit training hits different WHAT DO YOU HAVE LAYING AROUND ??

16.01.2022 Start your week off with this Calorie burner!!

14.01.2022 CALORIES IN VS OUT it’s that easy Many of you would have heard to lose weight you need to simply expend more calories than you take in (eat) and your body will be forced into a state of weight loss . However this is not entirely true, certain foods have a certain Glycemic Index (GI) which you might have heard of, simply meaning the rate at which the carbohydrates are absorbed into the bloodstream. Glycemic Index has a huge impact on insulin response. Insulin the hormon...e that tells your cells to uptake glucose is activated more vigoursly when there is a spike in glucose in the bloodstream from consuming high GI foods. If your cells don’t require the glucose provided at that given point in time then your body stores it as fat whether you reduced your calorie intake overall for the day or not. There is a time and place for high GI foods however we generally should be eating more low GI foods, these foods usually have a higher fibre content which keep us feeling fuller for longer, controlling appetite and releasing energy slowly throughout the day avoiding this spike in insulin and increased fat deposits. FIBRE ALSO breaks down slowly in the intestine and provides healthy bacteria with energy to destroy themselves before dividing uncontrollably and causing cancer Fibre substitutes include: Pasta whole grain pasta White rice brown rice/Quinoa General Cereal porridge/oats/muesli Chips nuts/seeds For more information on healthy eating visit eatforhealth.gov.au