Fortune Fitness: Powered by EC.PT in Sydney, Australia | Sport & recreation

Fortune Fitness: Powered by EC.PT

Locality: Sydney, Australia

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25.01.2022 Injury setbacks Its been a while peeps And as some of you are already aware,... Ive broken my back so have been unable to do much really. But what I do want to share with you all is how Im handling my health and nutrition during the time it takes to be back on my feet once more. As my fitness and health goals werent weight related, rather strength and endurance, my nutrition was based around this. Whilst I am of a healthy weight now, 2-3 months of limited movement means I need to ensure that 1. I maintain a healthy weight 2. Dont gain any unwanted fat 3. Dont lose too much lean tissue And 4. Stay healthy, keep my immune system functioning well, my mind strong and can still poop The usual will apply. We know that to lose weight, its less calories in vs more calories out. But, as I always say, a calorie isnt just a calorie. We get more health, nutrition and healing benefits from a 320 calorie meal of green veggies, carrots, brown rice and grilled chicken than from a bag of 320 calorie crisps or a cookie So, with this in mind, and my BMR (basal metabolic rate) being 1197 calories, my daily nutrition now looks something like this Breakfast: Herbalife shake (protein, minerals, vitamins) with water and berries 190 calories, Herbalife tea, all my vitamins Lunch: water and aloe, Spinach and Green vegetables, grilled chicken and sweet potato 311 calories Snack: Herbalife shake (protein, minerals, vitamins) 100 calories, Herbalife tea, Dinner: Water and Aloe, beef or chicken, brown rice, green vegetables 410 calories Total calories- 1,011 Being inactive and with my body working hard to heal, my calorie intake is lower than anything Id recommend for the average person unless in a similar situation Its lower than my BMR which means I wont gain anything and also could have an extra high protein snack if Im still hungry at any point (My normal calorie intake is about 1600 as my activity levels daily add an extra 700 cals burned on top of my 1197 BMR) It includes all food groups, protein, vegetables, fruit, whole grains and I use almond milk in shakes and coffees as Im lactose intolerant- so dairy Is high in nutrients Low in energy Full of immune boosting vegetables This is only a moment And I sure as hell wont let a moment define a lifetime So if you find yourself in a slump, have a set back or a week of minimal focus and intent Remember It really is just a moment Dont let a moment define you If you need help with a nutrition plan for your life right now, DM me and lets work this together

25.01.2022 URGENT NEWS UPDATE Once you understand the power of nutrition and what real food is, no amount of corporate chicanery or media madness can take your health away or stop you from healing There is so much to be said about whole food eating and proper supplementation.... The latest fad diet will not heal you or help you instill habits that you can sustain for life. Your favourite fit model did not get to where they are by eating just fat for 6 days straight or doing a 4 week booty program. They spent years training, eating whole foods and more than likely had a team behind them to help. It took you years to get to where you are now. And it will take time to get to where you want to be. Own it. Prepare for it. And make it happen. You have a whole community here ready to help and support you. Real food. Real exercise. Real support = REAL RESULTS

25.01.2022 Its Saturday night and as usual, we are neck-deep in research papers and programs, prepping our team and clients for an amazing week to come. This coming week will be all about the 5 core principles of nutrition. 1. Weight Loss and weight gain come down to one key equation... 2. Protein is the most important macronutrient to get right 3. As food processing increases, nutrient density decreases 4. Fruit and vegetables reduce disease risk-and may help you lose weight, too 5. Sleep affects what you eat-as well as your overall health Each day we will post a link to our blog, starting with core principle 1: Weight loss and weight gain come down to one key equation. We are excited to share this with you all. Enjoy the rest of your weekend Marty and Elyse

24.01.2022 When wanting to lose weight We often run to the latest fad diet that promises to shed that excess fat without hours in the gym Its understandable that we turn to these cleverly marketed fad diets that make promises of our dream body in only a short amount time, that all the popular online coaches promote because we want that quick fix....Continue reading

23.01.2022 Happy Monday Peeps! This week is all about the 5 core principles of nutrition. 1. Weight Loss and weight gain come down to one key equation... 2. Protein is the most important macronutrient to get right 3. As food processing increases, nutrient density decreases 4. Fruit and vegetables reduce disease risk-and may help you lose weight, too 5. Sleep affects what you eat-as well as your overall health Each day we will post a link to our blog, starting with core principle 1: Weight loss and weight gain come down to one key equation. Click the link below to find out more :) http://www.fortunefitness888.com//5-universal-principles-o

23.01.2022 Should I be eating breakfast? Do I have to eat breakfast to lose weight? Am I jeopardising my health and weightloss goals by skipping breakfast?... While this topic has so many scientific studies and conflicting information behind it, Putting it simply It all depends! Whilst I am a huge advocate for starting my day by breaking my fast with a boost of nutrients Whether thats in the form of a breakfast shake filled with berries, banana, fibre and protein or a bowl of fruit with some oats and coconut yoghurt A lot of people, when they first come to me for help with their nutrition, are not breakfast people Without complicating it, if you like breakfast, eat it, If you dont, dont Where it can become a problem is the food consumption that comes with missing breakfast and a possible overconsumption of food for the remainder of the day, leading to energy imbalance. If you get to mid morning and: Youre tired Cranky Hungry Its common to reach for the easiest, best tasting food you can get your hands on quickly and this is usually something full of processed nasties, sugar, has low nutritional value, and wont keep you full. This is why most nutritionists and dieticians promote having a healthy breakfast. Apart from giving your body a great start to the day, and fuelling youre body and brain for a productive morning, it can help when starting to implement healthy habits, to reduce these mid morning cravings of something not so valuable to our body, by having a healthy meal to start the day. But if you are someone who just cant stomach a meal when you wake up, here a few tips to help you stay within your energy consumption for the day, and reduce mid morning madness. 1. Have a smoothie. They are easier to digest, you can fill it with nutritious, vitamin filled, protein packed goodness without too many calories, theyre quick and easy to make and they taste great. 2. Prepare your days meals and snacks the night before. This means when you do start to feel hungry, you have your healthy options available and youll be less likely to reach for that chocolate muffin and fork out $17 for a chocolate croissant and mocha chocolate whipped creme latte 3. Breakfast doesnt have to be an omelette or cereal or some fancy salmon crepe. Look for other easy to prepare (or prepare the night before) options that you know youll enjoy and will keep you fuller for longer whilst giving you all the nutrients and energy youll need to have an energy filled productive morning. Experiment. You arent going to get it right the 1st time, or the 12th time and thats ok. You may skip breakfast a few days and then have breakfast 7 days in a row Do what works best for you and your health. And remember, if it doesnt make you feel good, find something that does.

23.01.2022 Everyday is a day closer to your goals. Dream. Plan. Prepare and conquer

22.01.2022 Walking more has so many benefits While its an important part of living a healthy life, exercise doesnt have to be something you dread, high intensity, grunt worthy lifting or a 10km run every day. ... I can hear the cheers already For weightloss, moving enough to ensure your energy out is more than your energy in is the main goal. (Energy out=daily activity and basic bodily function, Energy in= your daily diet) For health, moving more, walking and generally being more active in any way reduces risks of chronic disease, boosts our happy hormones and helps our bodies function optimally. While these are just a few of the many benefits of remaining active and getting that body moving, its enough for me to grab those trainers and hit the pavement. Adding a step goal is a fun way to hold yourself accountable as well. Whats your daily step count goal? See more

22.01.2022 FAD DIETS: not sustainable, dangerous for long term health, dumb FOCUSING ON CARDIO: should be used along side a Predominately strength/weight training program SLEEP DEPRIVATION: when and how long you sleep have a huge impact on weight and health.... FOCUSING ON THE WEIGHT ON THE SCALE:How you feel, how you look, how You’re performing in the gym and how your clothes fit along with how well your body is functioning on a biological level is so much more important and a much better way (and less destructive) than that number on the scale HIIT AND HEAVY LIFTS: too much high intensity training can actaully do the opposite of helping you lose weight. And your focus should be technique and consistency rather than just trying to hit the heaviest weight possible in the shortest amount of time #weightlosstips #weightloss #weightlossmotivation #fitness #healthylifestyle #fitnessmotivation #motivation #transformation #healthyfood #coach #diet #workout #health #fatloss #healthyliving #fitfam #healthyeating #fit #fitnessjourney #gym #weightlossgoals #warriors #ecptwarriors #gymjunkie #exercisespecialist #nutrition #coach #fortunefitnessecpt #progressnotperfection

22.01.2022 What does changing your body really look? If you think of body change as a pyramid, heres what it should look like. Notice: Its the opposite of what you might expect.... All the expert stuff adjusting macronutrients, advanced nutrition strategies, etc. is at the top. You might not ever even get to it. Its a nice to have. The base of the pyramid your foundation is what surrounds you. * Your social environment and culture. * Your kitchen. * Your grocery habits. * Your day-to-day routine. * Your peeps. In general, when it comes to engineering healthy eating, heres the golden rule: 1. Make healthy behaviors convenient. 2. Make other behaviors less convenient. Some examples: * Use smaller plates and cups. Most people eat everything on their plate. Use a smaller plate and you end up eating less naturally. * If theres a food you dont want to eat, avoid keeping it around. Why risk the temptation? Make it less convenient to eat. * Have fresh, healthy whole foods prepared and in plain sight. Veggies and fruits on your kitchen table or counter; thats a good start. * Park your car farther away from where youre going so you have to walk. Those extra steps add up. * Keep your bike ready to go by the front door. Instead of driving, consider biking. * Get a dog that needs walking. Even better, one that will chew up your couch as punishment if you dont take it for a daily spin around the block. * Sign up freshmeals delivered to your door. This way fresh, healthy produce and/or organic meat is delivered to you. People often try to work hard to change their habits because changing how you think and feel is hard. But why should everything be so hard, all the time? Theres no need to white-knuckle the willpower. You can actually make change much easier by simply changing your environment. See more

21.01.2022 Without your health you have nothing But... ...sometimes its ok to eat out... Myself and @ec.pt.nutrition love our date nights We will eat extremely strict during the week, just so we can enjoy a night together You do not have to be as strict as us, to be healthy Just implement more green vegetables and take out some processed foods It can seem difficult at first But... ...take it in small steps and slowly change your habits, Rome was not built in a day #Health #fitness #healthylifestyle #wellness #motivation #workout #love #gym #covid #healthyfood #instagood #food #diet #coronavirus #healthyloving @ec.pt.nutrition @fortunefitness.coaching @nike @nikesportswear See more

21.01.2022 As a health coach I get asked about fasting a lot. And although I myself am not a fan, some people swear by it. So I take it back to basic nutritional science. Taking away any medical, genetic or athletic variables, In a healthy average adult, if youre hungry, then youre hungry.... The key is portion control and better choices, not starvation. Not the deprivation of a fundamental way to stay alive and function as the optimal beings of greatness we are. Any diet that places restrictions of food groups (protein, whole grains, vegetables/legumes, fruits, healthy fats) and food altogether should be looked at with the utmost criticism and wariness.

19.01.2022 Before and after How determination turns into motivation The phenomenal Anita has worked hard to get to where she is now but it didnt always come from motivation ... Motivation isnt something that just exists Often, at times we have very little of it. But its not motivation that gets us to our goals Motivation often comes later, once we start seeing the fruits of our labour Its the determination to be better than we were yesterday, the determination to feel more energised, the determination to fuel and nourish our bodies optimally that gets us out of bed, training, eating healthy, whole foods and supplementing when required. Anita went from skipping workouts to creating a schedule for herself to follow each day. Motivated each morning? Maybe not But determined to smash goals and be the best version of her? Its an honour working with this Queen. I cant wait to see whats next

18.01.2022 Fad diets suck. And carbs rule. And any diet that restricts any type of main macronutrient should be alt+ctrl+deleted. And heres why.... A key to understanding metabolic pathways and how to build a healthy nutrition plan is learning which fuel sources can be converted to glucose (our bodies preferred energy source for all metabolic functions despite what the media tells us) and which cannot. The parts of protein and fat that can be converted to pyruvate (used to make glucose) can provide glucose for the body, whereas the parts that are converted to acetyl CoA (cannot be used to make glucose) do not provide glucose but can readily provide fat. The body must have glucose to fuel the activities of the central nervous system and red blood cells. Without glucose from food, the body will devour its own lean (protein-containing) tissue to provide amino acids to make glucose. It does this by breaking down your muscles/lean tissues. Less lean tissue means a slower metabolic rate and a decrease in energy burning (fat burning) capacity during activity and when at rest. To keep this from happening, the body needs foods that can provide glucose- primarily in the form of carbohydrates. Giving the body only fat, which delivers mostly acetyl CoA (remember this provides only fat not glucose for fuel) puts it in the position of having to convert protein from lean tissue, to glucose This is why it is clear that the best diet provides carbohydrates, adequate protein and some healthy fats. #healthcoach #nutritionist #exercisespecialist #empoweredwomenempowerwomen #pt #metabolicprocesses #sciencebitch #realtalk #realfood #nutrition #diet #getwithit #sustainable See more

17.01.2022 Gravity will not change Although this looks like its training internal/external rotation of the shoulder... its not! This movement is always going to be an isometric bicep curl because gravity is always a downward force... I do not care how many you do, the outcome is the same This is a movement that would be better done on a cable machine if internal/external rotation is the goal Image from @bodybuildingcom (Note they also explain why this is pointless for internal/external rotation) @fortunefitness.coaching @ec.pt.nutrition #bodybuilding #fitness #gym #workout #motivation #fitnessmotivation #fit #fitfam #training #muscle #gymlife #lifestyle #gymmotivation #fitnessmodel #health #bodybuilder #powerlifting #crossfit #personaltrainer #fitspo #healthy #instafit #strong #instagood #gains #exercise #fitnessaddict #healthylifestyle #sport #bhfyp See more

17.01.2022 To all our new followers (and the ones who have been here since the start) Thank you so much for your love and support If we havent messaged you personally yet we are so sorry and we will try to get to everyone ... We love and appreciate you all And if theres any topics in particular youd love us to post about Slide right in to our DMs and let us know Marty and Elyse

16.01.2022 Left-9th November 2020- 54kg Right-30th November 2020- 58kg This is Why photos are so important for seeing real progress- The number on the scale doesn’t always matter!!... When we first met, this gorgeous mum of one had a goal of feeling more confident in her wedding dress and improving her over all nutrition And her health was our first priority Danni went from eating only once or twice a day to eating 4-5 times a day, learning how to portion her meals and understanding the value of real food and not restricting herself to a cut this out cut that out bullshit diet that is only sustainable for a week. Our number one priority was her food and getting her exercise technique on point so we could progress into hitting the heavy lifts. @dzarbb has absolutely taken back control of her health and her transformation is incredible. And this is just the beginning 3 months until her wedding and We are so excited to see what she achieves in the coming weeks ahead It’s important to understand that her nutrition and exercise program has been created specifically for her, her body, her needs. Every single one of us stunningly different and I always make sure to program specifically for that. A huge congratulations to Danni!! You’ve worked so hard and your results are showing Thank you For letting me share this incredible journey with you Really looking forward to the next few months @worldgymprospect @fortunefitness888 @fortunefitness.coaching @ec.pt.nutrition #weightlossjourney #weightloss #fitmum #diet #fitness #nutrition #hotmumma #mumswholift #coaching #pt #healthcoach #progress #transformation #gymlife #exercisespecialist #quads #wedding

16.01.2022 How to Adjust Recipes to Make Healthier Meals When it comes to recipe makeovers, a good place to start is with your go-to foods: those dishes that you make over and over again. If you transform a recipe for a dish that you eat every week, the calories you cut out can really make a difference in the long run....Continue reading

15.01.2022 What is your goal? Thats the question you need to ask yourself every time you exercise What are you trying achieve?... What do you want to feel? How do you want to feel? Are you exercising for weight loss, muscle building or just to stay active and maintain health? If muscle building is your goal...... Have you ever done a bench press and felt tricep or did a row and felt bicep? If I do a bench press do I want to feel tricep? Maybe, if thats your goal But If you want to be specific with what muscle you are working, you need to understand the why and how Throwing weight around and expecting a result will not help you And lifting heavy weight in one particular exercise may not mean you are strong in one particular muscle. True strength comes from control, understanding and correct technique If Youre feeling more from a muscle that isnt the one you are choosing an exercise It might be time to check your technique Lower the weight And reassess your goal

14.01.2022 Create a balanced diet by eating adequate proteins, colourful fruits and vegetables, whole grains, and portioned amounts of healthy fats. Combine this with cardiovascular exercise and resistance training and youll feel healthier and happier! The best way to ensure that each meal is nutrient adequate is to use your hands to measure your macros-proteins, carbohydrates, fats- a palm of protein per meal ( 2 for men or for excessive training)... 2 hands of greens/salad 1 fist of whole grain carbohydrates (potato, sweet potato, brown rice, whole grain pasta) a thumb of fat (avocado, extra virgin olive oil, nuts, nut butter) Just by starting with this 3 times a day, and having a serving of fruit or high protein snack for those feeling snacky moments, youll be eating healthier, feeling more energised and drop excess weight All without having to count calories

14.01.2022 easy ways to make the swap One of the easiest ways to decrease your energy intake is making healthy swaps of your usual snacks and meals Check out some of our favourite ways to snack healthier below

13.01.2022 When it comes to cleaning up your diet, one of the things we often look at is sugar intake. Butit’s important to understand that not all sugar is bad. When a health professional recommends to reduce sugar intake, this usually means by way of ultra processed foods like lollies, soft drink, cakes etc. But like everything in this industry, zealots take it to the next level and create a Voldemort effect around something found naturally in many food sources. So let me break it d...own. Foods that contain large amounts of added sugar, such as cakes, lollies and soft drinks deliver glucose and energy but with few, if any other nutrients required for our bodies to thrive optimally. Comparatively, foods like whole grains, fruits, vegetables and legumes contain some natural sugars and lots of starches and dietary fibre and deliver protein, vitamins and minerals along with their glucose and energy content. If you spend 600 calories on soft drink, you get very little value for those calorie dollars. But if you spent 600 calories on, say a salad sandwich with whole grain bread, you get at least 9 grams of protein, vitamin B and C (depending on the salad choice), 6 + grams of fibre ..... you get my drift . So, not all sugar sources are alike and some far more nutritious than others. Lets look at fruit. Some Fruit may give you the same amount of fructose and glucose as a spoonful of sugar but it’s packaged with more valuable nutrients. The sugars in fruits arrive in the body diluted in large volumes of water, packaged with dietary fibre, and mixed with loads of essential (required from our diets) vitamins, minerals and phytochemicals. But ultra Processed sugar can contribute to nutrient deficiencies by displacing nutrients and can lead to other health issues like tooth decay, type 2 diabetes and obesity when consumed in excess. The more appropriate attitude to take is not that all sugar is bad and must be avoided. If we did this we would be restricting important food groups that make up a healthy, variety filled sustainable diet. It’s more a nutritious foods come first. Don’t be afraid of nutrition and food words like sugar, Just think, real food first.

13.01.2022 Cheers to the weekend How did you start your day? Protein pancakes with oats, eggs, Herbalife formula 1 select and bananas for us today ... A healthy breakfast and just 30 mins of exercise or activity is a great way to start the day. Ensuring you are fueling your body with optimum nutrition and boosting your endorphins and energy burning capabilities by getting that heart pumping Will not only see your body receive the nutrients it needs to function and support your immune system But also sets your mind up for a day of productivity and deep health. There is no secret to deep health and healthy weight Adequate nutrition and daily activity (plus a great community of support) are all you need to get started

13.01.2022 When health professionals tell you to cut out carbs, they are usually talking about highly processed, factory formed carbohydrates like lollies, packets of crisps, biscuits etc. If they mean all carbs, run away Cutting out whole grain carbohydrates is never a good idea unless you have a medical condition that requires you to.... Low Carbohydrate/no carbohydrate diets can lead to many health issues including increased chance of breast cancer (Nutritional Journal vol. 8 issue 1), loss of menstrual cycle, low energy, headaches, lack of libido, muscle loss from the body absorbing energy from lean tissue and much more. If you are at all confused with what carbohydrates are safe and healthy, just think the less processed, less ingredients the better. Hand made pasta, whole grain bread, brown rice, jasmine rice, oats, natural muesli, high starch vegetables are all high fibre, healthy carbs that you should be including in your diet. The renewed Australian Dietary guidelines suggest anywhere between 3-6 servings a day based on age, weight and activity levels. If Youre confused or not quite sure about your dietary needs, check in with a knowledgable nutritionist or dietician. We have one here at Fortune Fitness always happy to respond to any questions or messages. We hope this has cleared a few things up. So whats your favourite carbohydrate? We LOVE sweet potato and a good curry with brown rice

13.01.2022 Lets Talk Fats!! Just hearing the word fat may trigger your unhealthy spidey sense as fats have been vilified in the media for over a decade now. Today is all about dropping the ingrained notions and making friends with fat again. BODY FAT ...Continue reading

11.01.2022 Oh hey there 2021! We know it’s been a week now but, just like our clients We’ve taken some time off (social media) But we are back and We thought We’d share some tips to help set up your 2021 goals, no matter what comes your way.... 1. Pick your goals, write them down and look at them every. Single. Day. This will help remind you what You’re working towards even when times get tough 2. Be realistic. Don’t put timeframes on yourself that will ultimately be unachievable. Rome wasn’t built in a day. 3. Be flexible and expect the unexpected. Know that things don’t always go to plan but be prepared for this. Can’t get to the gym? Have home work outs ready. Working long hours? Meal prep. Don’t let a tough moment become a tough life. Look back at your goals and remember why you started. 4. Just like one salad won’t make you healthy or lose 40kg, one or two days of chocolate and takeout won’t ruin your progress. 5. Drink 3 litres of water a day 6. Eat one big salad a day. Replace one meal or snack with a salad. I swear this is a game changer 7. Dedication over motivation. You won’t always be motivated. Early starts are hard. Change is hard. Unlearning poor habits is hard. That’s where your dedication comes in. Seeing results, will bring motivation. Stay dedicated to your best self. Only you have the power to take back control #2021 #newyear #fitness #fit #healthylifestyle #coach #pt #nutritionist #nutritioncoach #exercisespecialist #determined #transformation #abetteryou #gym #gymmotivation

11.01.2022 This exercise is often listed as one that should not be performed out of fear of injury. However, a simple search on the Internet will provide examples of men like Ronnie Coleman pulling the bar behind his neck and Charles Glass providing his guidance for performing lat pulldowns behind the neck. This exercise has certain risks if performed incorrectly so it is important to properly educate yourself to optimize technique. ... This is one of those exercises where less weight is used and the tempo is slowed to properly concentrate on the movement. Lat pulldowns behind the neck place stress on the rotator cuff if the bar is pulled down too far. It will also strain the subscapularis muscle by stretching it to the point that they cannot properly support the joint in the shoulder. Much like overhead presses behind the neck, it is important that the bar isnt brought too far down for the shoulder muscles to support the joints. Like many exercises, the proper form will minimize the chances of an injury. Additionally, added stress could be applied to the spine if the trainee is not flexible enough to be able to bring the bar straight down while performing this exercise. Lat pulldowns should only be performed behind the neck by individuals without mobility or rotator cuff issues to reduce the chances of injury. #bodybuilding #fitness #gym #workout #motivation #fitnessmotivation #fit #fitfam #training #muscle #gymlife #gymmotivation #fitnessmodel #lifestyle #health #bodybuilder #powerlifting #crossfit #fitspo #personaltrainer #instafit #healthy #strong #gains #instagood #exercise #fitnessaddict #sport #body #bhfyp See more

11.01.2022 I help women transform their bodies and minds through real nutrition, and empower them to take back control of their health and confidence ... See more

10.01.2022 Todays nutrient filled lunch Whats something nutrient dense you are eating today? Post your photos in the comments below... Marty Fortune Cindy Crofts Benjamin Crofts Jon Krajai Taylor Maree Stefan Romeo Kate Maguire Sandra Risqiana Anita Anabel

09.01.2022 The real deal when it comes to post workout nutrition It’s often said that the most important thing to do after your work out is get that protein into you as quickly as possible. The misconceived assumption that you have a very little window to get protein in after your workout before it’s rendered useless is misleading and creates an unnecessary urgency around sculling a protein shake. When it comes to muscle protein synthesis (MPS) and getting the most out of your protein... for muscle recovery and muscle building, you would benefit more from a consistent consumption of protein throughout the day. Thus, you are continually supplying your muscles with these macronutrients. Not only do they serve as fuel and building material, they are also important activators of molecular signals that stimulate MPS and stop muscle protein breakdown during a workout. Consuming protein throughout a 24hr period means you have this available when you need it, not after. (Susan M. Kleiner, PhD, RD., 2017) After a workout, we want our muscles to recover and recovery is just the process of replenishing muscle glycogen. A more efficient and effective post workout refuel would be one that has glycogen (carbohydrates) AND protein as Protein helps kick start the manufacturing of glycogen Did you know? Muscles are most receptive to producing new glycogen within the first few hours after a workout ( yes, a few hours so no need to leg it to Outback Steakhouse for a kilo of ribs) as blood flow to muscles is greater, making muscle cells soak up glucose like a sponge. Muscle cells are also more receptive to the effects of insulin during this time and insulin promotes glycogen synthesis. (Susan M. Kleiner, PhD, RD., 2017) The key takeaway here is to make sure You’re consuming protein consistently throughout the day for continuous growth and repair, so you have what you need available when you need it and to make sure your recovery nutrition contains some form of carbohydrate. If following disciplined calorie intake- be it for fat loss or muscle building, this would need to be factored into your daily calorie allowance. #nutrition #postworkout #exercisespecialist #bodybuilding

09.01.2022 Why we love blueberries for the perfect snack Packed with antioxidants and phytoflavinoids, blueberries are also high in potassium and vitamin C, making them the top choice in berries of dieticians and nutritionists. Not only can they help to lower your risk of heart disease and cancer, they are also anti-inflammatory.... Check out these big boys

06.01.2022 Why is protein so important Did you know that protein intake is especially important in athletic performance or anyone trying to build muscle? Here are 5 health benefits of protein, if you are an active person wanting to become stronger!... Or just looking for extra ways to maintain overall health #PowerOfGoodNutrition Protein: 1.Aids in recovery 2.Helps muscle growth 3.Helps you feel full 4.Helps tissue buildingand repair 5.Helps maintain muscle

06.01.2022 Tricep training Your tricep brachii has 3 heads: Medial Head... Lateral Head Long bead The triceps main role is to to extend the elbow joint. Thats its main function. There is no way to isolate the three heads of the tricep You cannot isolate different heads There may be ways you can use more of each head when training, but the results are so minor they arent worth noting Do not learn biomechanics from fitness pictures on Insta Learn what a muscle does before you try to over complicate things Remember triceps extend the elbow and you cannot isolate each head I see this so much and needed to clear things up - @fortunefitness.coaching

06.01.2022 Its Tuesday and that means time for principle number 2.... Protein is the most important macronutrient to get right Click the link below to find out more ... http://www.fortunefitness888.com//5-universal-principles-o

05.01.2022 What the hell is intent in exercise? Are you training your intended muscle groups Or ... Are you doing a movement and feeling something else This has a lot to do with intention. Lets take a chest press/bench press as our example, my intent is to feel my chest. But.. Does everyone feel this? Or do you feel triceps, shoulders or (some people) biceps. The reason this happens is because of how the exercise is executed. Many will throw the weight around, trying to lift as heavy as possible and because of this we dont feel the muscles we want to use. To make this simple, faster is not better. If we move fast, we are using whats called inertia This means that if I throw a weight upwards it will keep moving until an external force stops it (so deceleration in this case) and the same with coming down to rest. So how could I stop this? Well by using these 4 steps its easy: Intent (is the exercise intended for that muscle group) Slow each rep on the concentric and eccentric Concentrate on the targeted area Learn how the muscle works Learn how to build a mind to muscle connection Following these steps will fast track your muscle and strength building

04.01.2022 We want to know What are your health and fitness goals, right now?We want to know What are your health and fitness goals, right now?

02.01.2022 Progressive overload What is progressive overload? It is the body changing to a stimulus... We use resistance training as a way to progress our bodies, whether its fat loss or building muscle... ... so how does progressive overload work? ...its about working a little harder and slowly increasing weight, reps or training style every single time we do exercise What are the benefits of progressive overload? Building muscle Fatloss Endurance But for this to be consistent and safe we need to make sure its slow progression and we are not destroying our bodies during every workout Things not to do: Ego lifting Throwing around weight Making our bodies sore after every workout You can progress without being in pain after every workout, muscle fatigue and muscular pain are two very different things when training! @fortunefitness.coaching @ec.pt.nutrition See more

02.01.2022 How did Jordie lose the last stubborn 5kgs she always wanted? How many times have you said you wanted to lose the last 5kgs that just dont seem to want to leave? Jordie was exactly the same! ... She tried every FAD or crash diet under the sun, did countless amount of sit ups and crunchs and still couldnt tighten her tummy. Its a familiar tale for so many women! The problem is every time we approach it the same way as when you lost the first 5kgs, were not causing physiological adaptation What you need to do is adjust as the body adjusts and changes. A positive change will equal a positive result. Plan your workout and nutrition to adjust to the changes youve already made. Our bodies constantly fight to return to our set-point. This means that if we have been a certain weight for many years, our bodies will fight any change we make to go back to what its used to. But we can re-set our set-point! This is why, when trying to lose those last few kgs, we often come to a stand still. Re-evaluating your nutrition and exercise program is the fundamental way to rid the last of your excess weight for good. Remember: sustainability and realistic habit changes You can lose that stubborn last few kgs like Jordie, by a few small changes and adapting to the new body youve worked so hard to achieve

01.01.2022 Have you ever done an exercise and felt a different muscle than what you expected What about a push-up for example Have you ever just wondered why you cant feel your chest and feel triceps... Sometimes your intent when doing an exercise might not be the same as your execution... ...So how do you fix this? Well its quite simple: 1. Understand what your muscle does 2. Understand your muscles strength curve 3. Understand where the line of force is 4. Slow the exercise down 5. Concentrate on the the muscle #bodybuilding #fitness #gym #workout #motivation #fitnessmotivation #fit #fitfam #training #muscle #gymlife #gymmotivation #fitnessmodel #lifestyle #health #bodybuilder #powerlifting #crossfit #fitspo #personaltrainer #instafit #healthy #strong #gains #instagood #exercise #fitnessaddict #sport #body #bhfyp See more

01.01.2022 Mid-week tips: If choosing a weight loss diet aimed at a fast, restrictive approach to losing weight, in the long term you may actually gain weight. During these restrictive, usually severally low, calorie diets your bodys metabolism will adjust and slow - meaning it will burn energy at a slower rate. ... The key is to choose a long term, balanced approach to weight loss where you arent starving your body of any necessary nutrients and energy sources needed; to maintain your metabolism while still progressively losing weight, and to avoid losing any lean muscle tissue in the process.