Classes & Programs

Training

Weight Loss

Weight Loss (management) is a long-term approach to a healthy lifestyle. It includes a balance of healthy eating and physical exercise to equate energy expenditure and energy intake.

Weight management does not include fad diets that promote quick, temporary weight loss.

Strength

When properly performed, strength training can provide significant functional benefits and improvement in overall health and well-being, including increased bone, muscle, tendon and ligament strength and toughness, improved joint function, reduced potential for injury, increased bone density, increased metabolism, improved cardiac function, and elevated HDL (“good”) cholesterol.

Core

A strong, well-integrated core can also be good for goals such as injury recovery or even weight loss.

The ideal core strength training program will teach you proper bio-mechanics that will cause you to recover and prevent further injury. And weight loss will result from a higher intensity core strength workouts that build more muscle and therefore burn more calories overall.

Training For All Fitness Levels

Fortis Fitness… bring the gym to you! Whether you need a full body transformation, or just want to keep fit and energised, you’ll get a complete training experience in the comfort and convenience of your own home.

Why should you chooseFortis Fitness?

 

  • Flexible service – you can train at a time convenient for you
  • Receive a personal fitness plan to meet your goals
  • Save time by not commuting to a gym
  • Never wait for equipment
  • No more jostle in busy locker rooms
  • Do not need any equipment as your personal trainer will bring everything needed
  • Avoid being self-conscious while working out in front of other people

Fully qualified in a wide variety of fitness disciplines. Therefore making your workout experience engaging, efficient and fun. All you need to do is be ready to train when I get there!

Nutrition

Weight Loss (management) is a long-term approach to a healthy lifestyle.

It includes a balance of healthy eating and physical exercise to equate energy expenditure and energy intake.

Developing healthy eating habits while using tips that will keep us fuller longer can be useful tools in weight management.

Knowing what your body needs is important to weight management and can control overconsumption and underconsumption of food.

Weight management does not include fad diets that promote quick, temporary weight loss. It focuses on the long-term results that are achieved through slow weight loss, followed by retention of an ideal body weight for age, sex and height.

Why Weight Loss?

Because either you either exceed the normal weight for your height and age, or you are pretty much just looking to lean down. Regular exercise is an important part of effective weight loss.

It helps to control your weight by using excess calories that otherwise would be stored as fat as well as boosting your metabolism and lowering insulin levels. Physical activity  helps prevent many diseases and improve your overall health.

Your weight is determined by the number of calories you eat each day minus what your body uses. Everything you eat contains calories, and everything you do uses calories, including sleeping, breathing, and digesting food. Any physical activity in addition to what you normally do will burn those extra calories.

Balancing the number of calories you expend through exercise and physical activity with the calories you eat will help you achieve your desired weight. The key to successful weight loss and improved overall health is making physical activity a part of your daily routine.

Bodybuilding

Bodybuilding is the use of progressive resistance exercise to control and develop and increase one’s musculature.

Why Bodybuilding?

Most of us are well aware of the core physical and psychological gains associated with Bodybuilding. Together, weight training and cardio enhance our body’s performance.

With heightened muscular and aerobic capacity our bodies are improved; more robust and efficient, better able to interact with the world around us while warding off disease and injury.

Aesthetically, the pains and sacrifice of dedicated training yield visual results that bring  pride, confidence and victory. These are a few of the more obvious ways that the bodybuilder profits from their efforts in and out of the gym.

Core Training

Core relates to the bodily region bounded by the abdominal wall, the pelvis, the lower back and the diaphragm and its ability to stabilise the body during movement.

The main muscles involved include the transversus abdominis, the internal and external obliques, the quadratus lumborum and the diaphragm.

The diaphragm is the main muscle of breathing in the human and so breathing is important in providing the necessary core stability for moving and lifting.

It is the action of these muscles contracting together upon the incompressible contents of the abdominal cavity (i.e. the internal organs or viscera) that provides support to the spine and pelvis during movement. rectus abdominis).

In addition, it is lumbar spine that is primarily responsible for posture and stability providing the strength needed for stability especially utilised in dynamic sports.

Why CORE training?

If you have any type of fitness goal, a core strength training program is more challenging, fun, and effective than a power lifting, body building, or lifting with basic machines. A good program will keep you interested with variety and progressively challenging movements. It’s fun, and it gets results.

The core is your centreq of power. If you want to generate power for athletics or achieve maximum performance then you will benefit tremendously from having a strong core. In fact, having a weak core can lead to preventable injuries or just reduce your overall ability to perform

A strong, well integrated core can also be good for goals such as injury recovery or even weight loss. The ideal core strength training program will teach you proper bio-mechanics that will cause you to recover and prevent further injury.

And weight loss will result from a higher intensity core strength workouts that build more muscle and therefore burn more calories overall.

Bootcamp

A fitness boot camp is a type of physical training program usually conducted by former military personnel.

These programs are designed to build strength and fitness through a variety of exercises used in the military, usually through intense group intervals, lifting weights/objects, pushups/situps, plyometrics, and various types of intense explosive routines.

Why Bootcamp training?

The term “boot camp” is currently used in the fitness industry to describe group fitness classes that promote fat loss, camaraderie, and team effort. They are designed to push people a little bit further than they would normally push themselves in the gym alone.

Body weight exercises include push ups, squats, suspension training and burpees, interspersed with running and competitive games. Bootcamp fitness provides a different environment for those exercisers who get bored in a gym and so find it hard to develop a habit of exercise.

A fitness boot camp is type of indoor or outdoor exercise class that mixes traditional calisthenic and body weight exercises with interval training and strength training. While there are a variety of styles of fitness boot camps, most are designed in a way that pushes the participants harder than they’d push themselves and, in that way, resemble a military boot camp.

A fitness boot camp is type of indoor or outdoor exercise class that mixes traditional calisthenic and body weight exercises with interval training and strength training.

While there are a variety of styles of fitness boot camps, most are designed in a way that pushes the participants harder than they’d push themselves and, in that way, resemble a military boot camp.

Definition

Definition & Toning exercises are physical exercises that are used with the aim of developing a physique with a large emphasis on musculature.

In this context, the term toned implies leanness in the body (low levels of body fat), noticeable muscle definition and shape, but not significant muscle size (“bulk”).

Why train for achieving a defined and toned muscle ?

Muscle tone is the level of visibility of your muscles which is also commonly referred to as definition.

Having muscle tone means you can see the outlines of the muscles under your skin. Everyone has the muscles but not everyone is toned or defined which allows the muscles to be visible.

Muscle Tone really refers to Body Composition

Your body is covered with skin which has a layer of subcutaneous fat which covers. If you have a high percentage of body fat which is covering your body you will not show muscle tone.

If you have a body fat percentage which is higher than average you have to lose some your body fat in order to improve your muscle tone. If you have a body fat percentage which is lower than average or lean, you have to build muscle to increase your muscle tone.

There are no secrets about which exercises or diets improve muscle tone just the plain, simple science behind body composition. If you burn more calories than you consume you will gain body mass, if you burn fewer calories in exercising than you consume you will lose body mass.

 

Stretching

Stretching is a form of physical exercise in which a specific muscle or tendon (or muscle group) is deliberately flexed or stretched in order to improve the muscle’s felt elasticity and achieve comfortable muscle tone.

The result is a feeling of increased muscle control, flexibility and range of motion. Stretching is also used therapeutically to alleviate cramps.

Increasing flexibility through stretching is one of the basic tenets of physical fitness. It is common for athletes to stretch before and after exercise in order to reduce injury and increase performance.

Types of stretches

There are four different types of stretching: ballistic, dynamic, proprioceptive neuromuscular facilitation, and static stretching.

Ballistic stretching is a rapid bouncing stretch in which a body part is moving with momentum that stretches the muscles to a maximum. Muscles respond to this type of stretching by contracting to protect itself from over extending.

Dynamic stretching is a walking or movement stretch. By performing slow controlled movements through full range of motion, a person reduces risk of injury.

Proprioceptive neuromuscular facilitation (PNF) is a type of stretch for a particular muscle and its specific job, so resistance should be applied, then the muscle should be relaxed.

Static stretching is a type of stretch whereby a person stretches the muscle until a gentle tension is felt and then holds the stretch for thirty seconds without any movement or bouncing.

Why Stretching?

If done properly, stretching can prevent injury, relax the muscles, increase range of motion and flexibility, and better one’s performance, especially athletes. Although stretching does not prevent injury, it can reduce the risk greatly especially if one stretches properly and on a regular basis.  Stretching is more beneficial to those who stretch regularly, as opposed to those people who stretch occasionally.

Stretching increases blood flow which prevents hardening of the arteries and it also produces synovial fluid, which lubricates the joints that are surrounded by the muscles; which in turn helps prevent arthritis.

Stretching stabilizes the body’s natural balance and posture, and aligns the joints leading to better coordination.

After any physical activity, there is a build up of lactic acid in one’s body and by stretching the lactic acid is removed, therefore alleviating any muscle pain or cramps.

It is important for a person to perform each of the four types of stretching properly to gain the benefits.

Endurance

Endurance training is the act of exercising to increase endurance.

The term endurance training generally refers to training the aerobic system as opposed to anaerobic.

The need for endurance in sports is often predicated as the need of cardiovascular and simple muscular endurance, but the issue of endurance is far more complex.

Endurance can be divided into two categories including: general endurance and specific endurance. It can be shown that endurance in sport is closely tied to the execution of skill and technique.

A well conditioned athlete can be defined as, the athlete who executes his or her technique consistently and effectively with the least effort.

PILATES

Pilates is a body conditioning routine that may help build flexibility, muscle strength, and endurance in the legs, abdominals, arms, hips, and back.It puts emphasis on spinal and pelvic alignment, breathing, and developing a strong core or centre, and improving coordination and balance.

Pilates’ system allows for different exercises to be modified in range of difficulty from beginning to advanced. Intensity can be increased over time as the body conditions and adapts to the exercises.

Principles of Pilates

Joesph Hurbertus Pilates was a German physical trainer, notable for having invented and promoted the Pilates method of physical activity.

Philip Friedman and Gail Eisen, two students of Romana Kryzanowska, published the first modern book on Pilates, The Pilates Method of Physical and Mental Conditioning, in 1980 and in it they outlined six “principles of Pilates”.

These have been widely adopted—and adapted—by the wider community. The original six principles were concentration, control, centre, flow, precision, and breathing.

 

Strength

Strength training is a type of physical exercise specialising in the use of resistance to induce muscular contraction which builds the strength, anaerobic endurance, and size of skeletal muscles.

When properly performed, strength training can provide significant functional benefits and improvement in overall health and well-being, including increased bone, muscle, tendon and ligament strength and toughness, improved joint function, reduced potential for injury, increased bone density, increased metabolism, improved cardiac function, and elevated HDL (“good”) cholesterol.

Training commonly uses the technique of progressively increasing the force output of the muscle through incremental weight increases and uses a variety of exercises and types of equipment to target specific muscle groups.

Strength training is primarily an anaerobic activity, although some proponents have adapted it to provide the benefits of aerobic exercise through circuit training.

Pregnancy

Being a new mum may be one of the most rewarding experiences a woman can have, but it can also be one of the most challenging.

By gradually progressing your return to high intensity exercise, we can ensure that you avoid injury and returns to your pre-baby body as soon as safely possible.

 

Both physically and mentally, post-natal clients can gain a plethora of benefits by undertaking a fitness regime, including:

 

  • Assistance with hormonal balance
  • Tension release and reduction of anxiety and stress
  • Enhanced stamina and muscle conditioning
  • Improved pelvic and muscular stability and control.

Most women want to return to their pre-baby body and levels of fitness as soon as possible after giving birth. As a personal trainer, I have gained anti & postnatal qualification so I have the ability to manage a safe and effective return to health and fitness through accurate programming and exercise selection.

Office Training

 

Think your crazy schedule is an excuse to skip your training? think again, Fortis Fitness offers convenient fitness training programs delivered directly to your office. We will schedule appointments to fit your busy  lifestyle.

Advantages include more private instruction and time management, allowing you to receive the best workout possible in the shortest amount of time.

All appointments are one hour and include core training and toning and definition exercises to develop lean body mass.

So, ditch your excuses and get ready to build your best body at your convenience.

 

*Office training only available in Cheltenham 

Something Else?

Don’t see what you are looking for? give me a shout and I can create a plan just for you.

QUESTIONS

Frequently Asked Questions

Learn How it Works!

How often should I exercise?
  1. Aerobic activity. Get at least 150 minutes of moderate aerobic activity or 75 minutes of vigorous aerobic activity a week, or a combination of moderate and vigorous activity. …
  2. Strength training. Do strength training exercise for all major muscle groups at least two times a week.

 

When’s the best time to exercise?

Plenty of people tout the benefits of early morning sweat sessions, but if you can’t fit in a workout before noon, don’t sweat it. Research suggests the body could adapt to regular gym dates, so if we hit the weight room every day at 4 p.m., eventually we might perform better at that time than at any other time of day. So there is no set time.

Should I exercise everyday?

You can work out every day, in the sense of exercising and using calories, but you should not exercise the same muscle groups every day. … Alternating days allows muscles to recover and grow, while exercising every day, running, arm weights, keeps muscle mass and weight low, but does not promote strength.

Whats the best exercise for me to lose weight?

Exercise alone will not do the job. Strengthening abdominal muscles can help you look tighter and thinner. But spot exercises won’t banish belly fat. The real secret to losing belly fat is a balanced, calorie-controlled diet and an hour a day of moderate activity such as brisk walking.

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