Fortitude Performance in Sydney, Australia | Fitness trainer

Fortitude Performance

Locality: Sydney, Australia

Phone: +61 400 257 016

Address: 1/2 Cawarra Road 2229 Sydney, NSW, Australia

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

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24.01.2022 Happy bday for my beautiful wife @michellethornetree this week. Behind every success and ambition I have she is there by my side. Love you to the moon and back and can't wait to have our next bundle of joy together.... 11 years since we met and here is to many more years ahead

23.01.2022 TRAINING WHAT IS THE BEST TRAINING? What is the best training is a common question for not just beginners but also people who have been training for a while.... We are all human and doubt whether what we are doing is the right option. Looking around there are so many options - powerlifting - f45 - Crossfit - bodybuilding - Pilates The list goes on and on till your head wants to spin off In truth the best training is one you actually enjoy. Also it should be suited to the results you want - better body, better performance or just being fit and healthy A final piece of the training puzzle is in most people's cases if they are doing one thing exclusively they probably need a little of something else. Too much cardio and for some people they will struggle to hold muscle. Most likely they need some lifting in their lives. If you just focus on lifting and building your rig most likely some conditioning and mobility will help. In the end the best training is what you enjoy, that achieves the results that makes has a good balance of different fitness qualities

22.01.2022 TRAINING Q: Should I be having rest days? A: At FP we definitely think you should have rest days.... The only difference is we are more likely to call these recovery days. Sport and exercise science has shown us it is what we can recover and adapt to which improves us. Training is merely a stimulus to spur on the improvments or results we want from training. Great ways to recover are A 30-45 minute walk outside Stretching or mobility session Meditation A great sleep Let us know what great ways you use to recover in the comments

21.01.2022 SPICY CHICKEN BOWL // BATCH COOK CALS 229 (+ optionals) INGREDIENTS... 1kg Chicken Breast* 1 Packet of One Night in Mexico Lime & Jalapeño seasoning 2 Cos lettuce - chopped 2 punnets of Cherry Tomatos - halved 3 Cucumbers - sliced 2 Avocados (1/4 mashed per serve) Juice of 1 Lime Olive Oil or oil of choice (suitable for heating ) Optional: 1/2 a Jalapeño = 2 cals 1 Cup Brown Rice = 212 cals 1 Can Snack Chickpeas = 49 cals 1 Can of corn = 45 cals 25g of corn chips = 119 cals Hot Chilli Sauce One Night in Mexico Lime and Jalapeno Taco Sauce STEP 1 Pre-heat your oven to 160 degrees (fan forced). Pop your chicken breast on an oven proof tray and sprinkle half your mexican seasoning on top, followed by your lime juice. Drizzle with olive oil and pop in the oven to cook for 1 hour or until your chicken is cooked through. Add remaining seasoning and shred with a fork. Set aside to cool, portion and pop it in the fridge. (Leaving one aside if eating now) STEP 2 While your chicken is cooking, wash and chop your Lettuce, Tomatos and Cucumbers and put them in an airtight container in the fridge so they are ready to throw together during the week. I'd suggest mashing your Avo as you go so it doesn't go funky (adding a little lemon, salt and pepper) or if you cbf, simply slice it instead STEP 3 Now that your prep is done, grab a bowl and build that baby! Start with your base of lettuce (or rice if using) followed by your veggies (and corn or chickpeas). STEP 4 Add your chicken and top it off by chucking on your avocado and taco sauce or hot sauce and... EAT THAT BAD BOY UP! #fortitudeperformance #recipe #coach #athlete #performance #fitness #strengthandconditioning #strengthtraining #strength #power #speed #bjj #bjjlifestyle #wrestling #grappling #judo #fitness #nutrition #fitnessjourney #quoteoftheday #love #fitfam #lifestyle #gym #fitnessmotivation #fit See more

21.01.2022 RED WINE ROAST // BATCH COOK Another cheeky batch cook to make life a little easier during the busier months. This has got to be one of my favourite recipes, plus once you've got your lamb cooked for the week, there are so many variations & options you can do while getting in a doozy hit of protein. INGREDIENTS... 1.5-2kg Leg of Lamb 6 Potatoes - chopped into chunks 1 Butternut pumpkin - chopped into chunks * 1 head of garlic - peeled 1 Glass of red wine Olive oil Salt Rosemary - 5 sprigs 1 Bunch of Broccolini STEP 1 Set your slow cooker to low or pre-heat your oven to 150 degrees (fan forced). Pop your chopped potatoes, garlic and half the rosemary into the bottom of your slow cooker pot or oven tray Prep an additional baking tray for your Pumpkin. STEP 2 Heat a fry pan on medium and pop some oil, salt and pepper on one side of the lamb and massage in. When pan is heated place the leg in (seasoned side down) for a few minutes, until browned. While that side is browning, oil, salt and pepper the other side and then (using tongs) flip the leg over and brown the other side. STEP 3 Place your leg of lamb in your slow cooker or oven tray, on top of the potato, garlic and rosemary. Rub the remaining garlic and rosemary on the lamb and then chuck them in with the rest, followed by pouring your glass of wine in around the potatoes. Pop the lid on if slow cooking / cover tray with foil & pop in the oven, and get that bad boy a'cooking. STEP 4 With 1.5 to 2 hours to go, pop your pumpkin in the oven. With 10 minutes to go pop your broccolini in your saucepan, steamer or microwave. (Ya know, however you usually cook your greens) and get those babies ready to serve. Once you are happy with how your lamb is looking / when it's melting off the bone like butter, its go time! (your pumpkin and broccoli should now also be ready) Pull apart or slice your lamb and serve'er up with some potatoes, pumpkin and broccolini and... DEMOLISH! #fortitudeperformance #recipes #coach #athlete #performance #fitness #strengthandconditioning #strengthtraining #strength #power #speed #bjj #bjjlifestyle #wrestling #grappling #judo

20.01.2022 BANANA LATTE CALS 374 INGREDIENTS... 1 Medium ripe banana - frozen is best 1 Serve of protein powder 300ml Almond Milk (or milk of choice) 1 Medjool date 1 Shot of Espresso (or 1.5 Tsp Instant dissolved in water) Ice STEP 1 Place espresso or (disolved instant coffee) in a 500ml glass. SWAP: If you don't drink coffee, try subbing it out for some chai! STEP 2 Pop your banana, milk, date and protein powder in your blender or bullet with a few ice cubes (add extra ice if your banana isn't frozen) and blitz that baby! STEP 3 Grab the glass with espresso and pour your smoothie slowly on top. STEP 4 Drink'er up! #fortitudeperformance #recipe #coach #athlete #performance #fitness #strengthandconditioning #strengthtraining #strength #power #speed #bjj #bjjlifestyle #wrestling #grappling #judo #fitness #nutrition #fitnessjourney #quoteoftheday #love #fitfam #lifestyle #gym #fitnessmotivation #fit See more

20.01.2022 #fitness #nutrition #fitnessjourney #quoteoftheday #love #fitfam #lifestyle #gym #fitnessmotivation #fit #fortitudeperformance ... #coach #athlete #performance #fitness #strengthandconditioning #strengthtraining #strength #power #speed #bjj #bjjlifestyle #wrestling #grappling #judo See more

20.01.2022 TAMARI TOFU AND CASHEW BOWL A cheeky "Meat Free Monday" recipe, to kick the week off INGREDIENTS ... 260g Firm Tofu 5 Tbsp Tamari Sauce 2 Tsp Fresh Ginger, grated 2 Garlic Cloves, crushed 1 Tsp Stevia (optional) 2 Tsp Coconut Oil 4 Cups Cos Lettuce or Spinach 1 Carrot, grated 1 Cup of Red Cabbage, shredded 1 Cup of Fresh Mint Leaves 1/2 Tsp White Wine Vinegar 2 Tsp Lemon Juice 2 Tbsp Miso Paste 20 Cashew nuts, roughly chopped Optional: 1/4 Butternut pumpkin, cubed & oven baked + Approx 94 cals Chilli flakes STEP 1 Whip up your Tofu marinade; In a bowl pop 3 tbsp of tamari, 2 tsp grated ginger, 1 tsp stevia (if using) and 2 cloves of crushed garlic and mix. Slice your tofu into thin slices or cubes, about 1/2 cm thick and coat the tofu in the marinade ensuring you cover both sides. STEP 2 Heat a frypan on medium heat. When hot pop in 2 tsp of coconut oil and place your tofu in the pan, cooking for a few minutes or until slightly browned. Flip and cook for a further few minutes. Remove and set aside while you whip up your salad. STEP 3 Throw your lettuce or spinach, carrot, cabbage, mint and cashews into a bowl and give it a toss, set aside. Now it's time for your salad dressing; In a small bowl whisk together 2 tbsp tamari, 1/2 tsp stevia, 1 tsp vinegar, a squeeze of lemon juice, 1/2 tsp sesame oil, 2 tbsp miso paste and a dash of warm water. STEP 4 Grab a bowl and pop in half your salad. Assemble the tofu on top (as well as pumpkin if using) and pour over half your dressing and you're done! #fortitudeperformance #recipe #coach #athlete #performance #fitness #strengthandconditioning #strengthtraining #strength #power #speed #bjj #bjjlifestyle #wrestling #grappling #judo #fitness #nutrition #fitnessjourney #quoteoftheday #love #fitfam #lifestyle #gym #fitnessmotivation #fit See more

19.01.2022 LIFESTYLE Community is one of the great pieces of the puzzle when it comes to living a long and healthy life. As I get older and think on these things more when I have felt my best is when I have felt a strong sense of purpose and been part of something larger than myself. ... Food for though is what community do you find yourself part of? For many people they get their fix of this through the gym, sports or hobbies. From my own experience with people who train with me expressing yourself through health and fitness can be a completely great community to join. Even people who have fallen out of fitness when they come back will notice great improvements in their lives. Would love to hear what community you have joined and that has changed you for the better PS. We all know mine is pajama wrestling #fitness #nutrition #fitnessjourney #quoteoftheday #love #fitfam #lifestyle #gym #fitnessmotivation #fit #fortitudeperformance #coach #athlete #performance #fitness #strengthandconditioning #strengthtraining #strength #power #speed #bjj #bjjlifestyle #wrestling #grappling #judo See more

19.01.2022 Always good to celebrate those who take the time to learn and make those better habits over time. Just turning up to your challenge or the gym "might" get you some results though it will be hard to keep. Application over time in the five pillars of Fortitude Performance... Training Nutrition Lifestyle Habits Accountability Can get you results that stick around and improve over time ============= Reposted from @lift.it_nic.fit What a difference a year makes! Photo on the right from 2019. I worked really hard to get to that weight for a competition. I was on super low carbs and very restricted. Photo on the left is from this weekend. Leading into a comp I’ve never eaten more. I’m the lightest and leanest I have ever been. I’m eating around 1750 calories a day and not avoiding anything. 2020 has been good for learning about training and nutrition and a big thanks to @fortitudeperformanceau #consistencyiskey

18.01.2022 2020, THATS A WRAP! Thank you to all my clients for a killer 2020 regardless of the year that was, you guys are the reason I get to do what I love everyday and for that I am beyond grateful. For anyone that might be thinking about joining the FP family, what are you waiting for? Start your NY off on the right foot and follow the link in our bio to get started with our 28 day program. We can't wait to hear from you and help you achieve your 2021 goals ... Stay safe out there & looking forward to taking on 2021 with you! Back in the gym 04.01.21 Much Love @fp_benny & team #fortitudeperformance #coach #athlete #performance #fitness #strengthandconditioning #strengthtraining #strength #power #speed #bjj #bjjlifestyle #wrestling #grappling #judo #fitness #nutrition #fitnessjourney #quoteoftheday #love #fitfam #lifestyle #gym #fitnessmotivation #fit See more

18.01.2022 CHOCOLATE CHIP COOKIES By @elsas_wholesomelife Cookies with a twist CALS 165 // C 21.7G // P 2.6 // F 7.8G ... INGREDIENTS 1 Tbsp Flaxseed Meal 3 Tbsp Soy Milk 80g Nuttelex 45g Coconut Sugar 1 Tsp Vanilla Extract 1 Shot of Espresso* 225g Plain Flour 1/2 Tsp Baking powder 90g Dark Chocolate Chips STEP 1 Preheat the oven to 160 degrees fan forced and line a baking tray with baking paper. Combine the flaxseed meal and soy milk in a bowl and set aside. STEP 2 Place the nuttelex, coconut sugar and vanilla extract in a large mixing bowl. Using a hand held mixer*, beat on medium for 2-3 minutes or until soft and velvety. Stir thorugh coffee and flaxseed mixture, then sift in half the flour and all of the baking powder. Set your mixer to low and beat until the ingredients are well combined. Add the remaining flour and fold through, then add half the chocolate chips and kneed into the dough. STEP 3 Roll heaped tablespoons of the dough into 10-12 even sized balls. Gently flatten the balls to about 1.5cm thick and press a few chocolate chips into the top of each cookie. STEP 4 Bake for 15 minutes or until golden. Allow to cool for 5 minutes before eating, as the chocolate will be very hot. #fortitudeperformance #recipe #coach #athlete #performance #fitness #strengthandconditioning #strengthtraining #strength #power #speed #bjj #bjjlifestyle #wrestling #grappling #judo #fitness #nutrition #fitnessjourney #quoteoftheday #love #fitfam #lifestyle #gym #fitnessmotivation #fit See more

15.01.2022 NUTRITION To Snack or Not Snack? Recently a had a chat to one of my clients about getting better results with their body composition goals. At FP we always start with the smallest changes that can have a big impact.... Our conversation turned to snacking and whether this could be worth exploring changing. I have two examples that spring to mind for snacking 1 A client who needed snacking: one of my grappling athletes simply wasn't eating enough food to support her training. By sticking to three large meals she simply couldn't get all her calories and nutrition. So we added 1-2 snacks per day and this greatly increased her energy and recovery. 2 A client who eliminated snacking: a client was having great trouble with weight control. They wanted to lose that pesky 2-4kgs and nothing was really moving. They would commonly eat 3 main meals with 1-2 snacks per day and some grazing. We focused on three meals which still equated calories for her original intake of meals + snacks. She started having .5-1% of weight loss per week. Her feedback was it was much easier to track food and know if she was going off track when she had 3 specific meals to hit each day. To different situations that require different strategies around snacking - so to snack or not to snack I guess it depends #fitness #nutrition #fitnessjourney #quoteoftheday #love #fitfam #lifestyle #gym #fitnessmotivation #fit #fortitudeperformance #coach #athlete #performance #fitness #strengthandconditioning #strengthtraining #strength #power #speed #bjj #bjjlifestyle #wrestling #grappling #judo

14.01.2022 ACCOUNTABILITY Q. Should I keep a Training diary A. If you wanted to save money for a holiday,car or house it's important you have a budget and savings plan.... You need to have an idea of how you are going to get to your destination. Also you need to be able to reflect on the success of your saving and budget. This is the same as Lifting a little more than last week Sticking to a plan long enough to let your body get stronger Reflect on whether you are performing better in the gym over the long-term. All of this is achieved by keeping a training diary. Simply keep track of Exercises Sets and Reps Weight lifted Even better base it off a program developed for you individually by a PT #fitness #nutrition #fitnessjourney #quoteoftheday #love #fitfam #lifestyle #gym #fitnessmotivation #fit #fortitudeperformance #coach #athlete #performance #fitness #strengthandconditioning #strengthtraining #strength #power #speed #bjj #bjjlifestyle #wrestling #grappling #judo

14.01.2022 ACCOUNTABILITY Why care about your routines? Having the Xmas and new year break left me mentally refreshed in some ways and physically tired in other.... It is always important to refresh your mind and not be go go go all the time. Also taking a break from my usual training, sleep and eating habits while a novelty actually had me feeling less energised and motivated. I think our routines around fitness, sleep and eating should be taking seriously. These routines for me are 7-8 hours of sleep per night (in bed earlier because I wake up early) 3 meals per day with a good mix of protein, fat and carb 2-3 times per week weight training with cardio on top (my cardio is grappling) The one that helps me the most in my routines is sleep. What are some routines that help you energised and motivated? #fitness #nutrition #fitnessjourney #quoteoftheday #love #fitfam #lifestyle #gym #fitnessmotivation #fit #fortitudeperformance #coach #athlete #performance #fitness #strengthandconditioning #strengthtraining #strength #power #speed #bjj #bjjlifestyle #wrestling #grappling #judo

14.01.2022 Nutrition Starting with the big rocks In the last part of 2020 I focused on getting ahead of my dad bod ... With a kid arriving in the next few days I know that the little tucker , mum and Sonny will be my focus. I feel healthier at a certain weight and I was definitely moving a little too far away from that baseline. Giving as much focus as I could I focused for a good 6 week block and dropped some fat. Then Xmas and new year's break came and I made sure to enjoy it and treat myself I encourage you to always look at your big rocks to help you be as successful as possible when you diet. For this diet I focused on 3 meals per day 1 serving of carbs per day 2-3 litres of water day This worked for me - what are some of your big rocks when you diet? #fitness #nutrition #fitnessjourney #quoteoftheday #love #fitfam #lifestyle #gym #fitnessmotivation #fit #fortitudeperformance #coach #athlete #performance #fitness #strengthandconditioning #strengthtraining #strength #power #speed #bjj #bjjlifestyle #wrestling #grappling #judo

13.01.2022 Family get together with an Oktoberfest theme Good chance to eat well, have a few beverages and sleep in Life isn't worth living without balance. During the week and weekend everything is very routine and consistent.... It's important to enjoy going off plan and just letting your hair down (or talking your shirt off ). Feeling refreshed and ready for December #fitness #nutrition #fitnessjourney #quoteoftheday #love #fitfam #lifestyle #gym #fitnessmotivation #fit #fortitudeperformance #coach #athlete #performance #fitness #strengthandconditioning #strengthtraining #strength #power #speed #bjj #bjjlifestyle #wrestling #grappling #judo

13.01.2022 TRAINING Trainining for Performance vs Body Composition changes An important discussion between a PT and a client has to happen around training for performance and body composition changes. ... Improvements around performance at FP are around being stronger, having more muscle, being more mobile and having a more resilient body. Having better body composition at FP is around carrying more muscle and less fat over an extended period of time. The easiest ways to track performance is get stronger in the gym increasing the amount of movements you can perform your body recovers better between sessions common joint complaints no longer bother you Body composition changes can be harder and are usually tracked by weighing yourself 3-5 times per week and taking the average measurements 1-2 times per month through the whole body photos taken (front, back and side) at least 1 time per month While these two seem separate I encourage clients to focus largely on performance improvements while consistently tracking their body composition. Body composition changes take much longer than performance improvements. That is why you should play the long game when looking to improve your body composition. For performance be an active participant and constantly try to improve #fitness #nutrition #fitnessjourney #quoteoftheday #love #fitfam #lifestyle #gym #fitnessmotivation #fit #fortitudeperformance #coach #athlete #performance #fitness #strengthandconditioning #strengthtraining #strength #power #speed #bjj #bjjlifestyle #wrestling #grappling #judo See more

12.01.2022 Family day and exhibition #fitness #nutrition #fitnessjourney #quoteoftheday #love #fitfam #lifestyle #gym #fitnessmotivation #fit #fortitudeperformance ... #coach #athlete #performance #fitness #strengthandconditioning #strengthtraining #strength #power #speed #bjj #bjjlifestyle #wrestling #grappling #judo See more

12.01.2022 HABITS Your every day habits and routines either bring you closer or further from your identity Follow the lights in your life moreso than lights.... Going to bed early so you can not feel like a sack of the next day Doing food prep on a Sunday because it sets you up well for the rest of the week Hanging out with friends and makeing the effort to stay connected with people What is a light you can follow today? #fitness #nutrition #fitnessjourney #quoteoftheday #love #fitfam #lifestyle #gym #fitnessmotivation #fit #fortitudeperformance #coach #athlete #performance #fitness #strengthandconditioning #strengthtraining #strength #power #speed #bjj #bjjlifestyle #wrestling #grappling #judo

11.01.2022 NUTRITION Your nutrition is best when it has a nice consistent routine. Like a production line it should be mundane and boring in the steps involved... 1. Preparation 2. Eat REPEAT Now while the process of eating has to be mundane and boring the actual food you eat doesn't have to be at all. This week make a menu for yourself from Monday to Sunday. Work out a few options for each meal (Breakfast, Lunch, Dinner and Snacks) Really treat yourself in this part and do some research and find what you will love to eat for each meal. Make sure you make the shit out of those meals and make them something that would win you Master Chef The process of eating consistently and like a well oiled machine is mundane and boring. The meals you eat can be like a little mouth party for yourself every time #fitness #nutrition #fitnessjourney #quoteoftheday #love #fitfam #lifestyle #gym #fitnessmotivation #fit #fortitudeperformance #coach #athlete #performance #fitness #strengthandconditioning #strengthtraining #strength #power #speed #bjj #bjjlifestyle #wrestling #grappling #judo See more

10.01.2022 TRAINING What are some easy ways to progress from session to session? At FP we focus on lifting weights in a technical and progressed manner. Each client follows their own program that has modifications depending on their current state that day. ... We usually run 3 day programs over a 4 week block. If clients only train 2 days per week then their program may take 6 weeks to finish. From session to sessions some easy ways to progress from session to session are More weight lifted in the warm-ups sets for an exercise More weight lifted for highest working set More weight lifted over the total working sets Increase reps completed in an exercise Less rest taken between sets while still improving weight lifted or more reps. #fitness #nutrition #fitnessjourney #quoteoftheday #love #fitfam #lifestyle #gym #fitnessmotivation #fit #fortitudeperformance #coach #athlete #performance #fitness #strengthandconditioning #strengthtraining #strength #power #speed #bjj #bjjlifestyle #wrestling #grappling #judo See more

09.01.2022 TRAINING Why does your training environment matter? Fitness and training should be for everyone and inclusive as possible. At Fortitude Performance while we have a specific niche and focus we only encourage people to start their fitness journey at their own starting point. ... Some of the conversations around training I have are "I have never been fit before....I want to know what that feels like" "I am struggling to keep ahead of all my aches and pains...I just want to train pain free again" "I have a goal I am working towards...I need help getting there" You can see that each of these people need a specific training environment. The wrong one and there goals around training will be much harder. Have a think about some of the training environments that you have trained in or are currently training in. Do they suit your goals, personal preferences or meet you where you are now. If not we would love to have a chat today CREDIT:@fromtheowl #fitness #nutrition #fitnessjourney #quoteoftheday #love #fitfam #lifestyle #gym #fitnessmotivation #fit #fortitudeperformance #coach #athlete #performance #fitness #strengthandconditioning #strengthtraining #strength #power #speed #bjj #bjjlifestyle #wrestling #grappling #judo See more

09.01.2022 HABITS Q. Is it better to focus on being fit and healthy or a specific goal for example losing 5 kilos? A. Recently I read the book "Atomic Habits" by James Clear. This book changed my view on the utility of just focusing on specific habits. ... Greater reward can be achieved by really focusing on your identity and who you see yourself as. In this video we look at rather than focusing on a specific outcome such as losing weight. Think about your identity and who you identify as - Do you see yourself as a fit and health person who does this things to be able to lose weight and maintain that loss over the long-term? #fitness #nutrition #fitnessjourney #quoteoftheday #love #fitfam #lifestyle #gym #fitnessmotivation #fit #fortitudeperformance #coach #athlete #performance #fitness #strengthandconditioning #strengthtraining #strength #power #speed #bjj #bjjlifestyle #wrestling #grappling #judo See more

09.01.2022 Taking a break from Meal Monday to bring you a doozy conversion chart for a quick reference when swapping out your proteins You're welcome ... #fortitudeperformance #coach #athlete #performance #fitness #strengthandconditioning #strengthtraining #strength #power #speed #bjj #bjjlifestyle #wrestling #grappling #judo #fitness #nutrition #fitnessjourney #quoteoftheday #love #fitfam #lifestyle #gym #fitnessmotivation #fit See more

09.01.2022 Nutrition Q. I don't want huge muscles....do I need protein? A. Can confirm that you need protein to stay healthy it's not just about getting muscles ... Optimal protein consumption has been associated with Being Less hungry all the time Better recovery from exercise Increased sexy mferness When looking to lose fat a better retention of muscle. These are all wonderful outcomes to help you lead a long, healthy and wonderful life #fitness #nutrition #fitnessjourney #quoteoftheday #love #fitfam #lifestyle #gym #fitnessmotivation #fit #fortitudeperformance #coach #athlete #performance #fitness #strengthandconditioning #strengthtraining #strength #power #speed #bjj #bjjlifestyle #wrestling #grappling #judo

08.01.2022 Another GPC Sydney Open 2020 in the books. I had the pleasure of coaching @nictree through her powerlifting competition today. She had an awesome day hitting... Squat - 122.5kg Bench - 80kg Deadlift - 145kg (+5kg PB) Total: 347.5kg She managed to come third which is a bonus. Also all at a lighter and leaner bodyweight Nic handled some setbacks on the day with great fortitude. Thank you as always the team of spotters, loaders and judges at @warriorperform #fitness #nutrition #fitnessjourney #quoteoftheday #love #fitfam #lifestyle #gym #fitnessmotivation #fit #fortitudeperformance #coach #athlete #performance #fitness #strengthandconditioning #strengthtraining #strength #power #speed #bjj #bjjlifestyle #wrestling #grappling #judo

05.01.2022 LIFESTYLE Planning - A Great Way to Reduce Stress Whenever I get overwhelm with training or life I sit down and plan ahead. ... I'll look at what is coming up and plan for that. Then important daily and weekly tasks will be accounted for. Once this is done I will factor in the important things I will need to do to recharge and recover. If you are feeling overwhelm and stress take a moment to plan ahead your own training or life you will feel much better for it #fitness #nutrition #fitnessjourney #quoteoftheday #love #fitfam #lifestyle #gym #fitnessmotivation #fit #fortitudeperformance #coach #athlete #performance #fitness #strengthandconditioning #strengthtraining #strength #power #speed #bjj #bjjlifestyle #wrestling #grappling #judo See more

05.01.2022 ACCOUNTABILITY Who do you stay accountable to? We all have goals, ambitions and directions that we want our training and life to lead. ... At FP we are a big proponent of planning ahead and really understanding what you are trying to do. The next important part of this is staying accountable to what you have set out to do. That is why many people use a PT for fact it keeps them accountable and heading in the right direction for their goals, ambitions and vision for themselves. The goal at FP for the long-term is to give you the tools and skills so you are accountable to yourself in the long-term. There is no harm in getting a helping hand at the beginning though #fitness #nutrition #fitnessjourney #quoteoftheday #love #fitfam #lifestyle #gym #fitnessmotivation #fit #fortitudeperformance #coach #athlete #performance #fitness #strengthandconditioning #strengthtraining #strength #power #speed #bjj #bjjlifestyle #wrestling #grappling #judo See more

05.01.2022 SNACK CITY // 200 CAL SNACKS Keeping it simple this week as we hit the busiest time of the year. With lots of spring/summer and heading in to Christmas events based around eating (and drinking ) reaching for the right snacks in between is crucial to progression, maintaining our health and wellness and to ensure we don't ruin those results we've worked so hard for throughout the year. Suggestion: Pop a note in your phone of some super simple snacks that tickle your... fancy (and fit your cals/macros if required) to help you stay on track. Keep it simple Stay Strong OPTION 1 2 BOILED EGGS WITH 1/4 OF AN AVOCADO OR 1 BOILED EGG WITH HALF AN AVOCADO OPTION 2 1/2 CUP BERRIES WITH 1/2 CUP COCONUT YOGHURT AND 8 ALMONDS OR 1/2 CUP COCONUT YOGHURT WITH 1 TBSP PROTEIN POWDER OPTION 3 95G TIN OF TUNA WITH HALF AN A OPTION 4 2 SQUARES OF LINDT DARK CHOCOLATE AND 14 ALMONDS * Calories may differ slightly depending on size of produce and brand of protein. Always best to double check using an app ie. My Fitness Pal to make sure you're meeting your correct cals/macros if required. #fortitudeperformance #recipes #coach #athlete #performance #fitness #strengthandconditioning #strengthtraining #strength #power #speed #bjj #bjjlifestyle #wrestling #grappling #judo #fitness #nutrition #fitnessjourney #quoteoftheday #love #fitfam #lifestyle #gym #fitnessmotivation #fit See more

02.01.2022 Training An exciting time of the year Each new year offers people the chance and hope of a new beginning.... Their fitness goals and resolutions have renewed energy and vigor. Take this time of year to really enjoy and have happiness in yout motivation and drive. Set yourself a plan and just start - no matter how big or small the first step is the most important #fitness #nutrition #fitnessjourney #quoteoftheday #love #fitfam #lifestyle #gym #fitnessmotivation #fit #fortitudeperformance #coach #athlete #performance #fitness #strengthandconditioning #strengthtraining #strength #power #speed #bjj #bjjlifestyle #wrestling #grappling #judo

02.01.2022 Love you guys #fitness #nutrition #fitnessjourney #quoteoftheday #love #fitfam #lifestyle #gym #fitnessmotivation #fit #fortitudeperformance ... #coach #athlete #performance #fitness #strengthandconditioning #strengthtraining #strength #power #speed #bjj #bjjlifestyle #wrestling #grappling #judo See more