Fortitude Health Co

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Fortitude Health Co

Fortitude Health Co. Strong in mind | Strong in body. Physiotherapy, Clinical Pilates, Strength and Conditioning.

We meet you where you’re at, supporting you with the belief in where you can go.

21/03/2025

Why Take Creatine Monohydrate?

When it comes to supporting strength and conditioning goals, Creatine Monohydrate is one of the most researched and effective supplements available.

🔹What is Creatine Monohydrate?
 Creatine is a naturally occurring compound found in muscles that plays a key role in energy production during high-intensity exercise. Supplementing with Creatine Monohydrate increases the amount of creatine available to your muscles, allowing you to perform better during short bursts of intense activity, like weightlifting, sprinting, and explosive movements.

🔹Key Benefits of Creatine Monohydrate:

* Improved Strength and Power: Creatine helps replenish ATP (adenosine triphosphate), your muscles’ primary energy source during short, intense efforts. This leads to improved power output, allowing for heavier lifting and better performance in training sessions.

* Enhanced Muscle Recovery: Creatine has been shown to reduce muscle damage and inflammation after intense training, which helps with faster recovery between sessions. This can allow for more frequent training with less muscle soreness.

* Increased Muscle Mass: Creatine draws water into muscle cells, helping to increase muscle volume and create an anabolic environment. Over time, this supports muscle growth when combined with consistent strength training.

* Improved Exercise Performance: Creatine isn’t just beneficial for strength training. It can improve performance in any activity involving short, repeated bursts of effort—like sprints or high-intensity interval training (HIIT)—helping you maintain performance throughout your workout.

🔹Why Choose Creatine Monohydrate? Creatine Monohydrate is a highly effective and well-researched supplement that has stood the test of time in the fitness and sports community. It is safe and beneficial for most people, whether they are just starting their fitness journey or are experienced athletes.

If you’re looking to enhance your strength, power, and muscle recovery, Creatine Monohydrate can be a valuable addition to your training routine.

Available at FHC

20/03/2025

Not Sure Where to Start with Your Training? We’ve Got You Covered!
If you’re unsure where to begin your fitness journey, don’t worry—you’re not alone. At Fortitude Health Co, we offer both Pilates and Strength & Conditioning classes, designed to cater to all levels of fitness, from beginners to advanced.

🔸Pilates is a great way to build foundational strength, improve flexibility, and enhance body awareness, focusing on postural alignment and injury prevention. Whether you’re recovering from an injury or simply want to improve core stability and mobility, Pilates offers a low-impact approach that is tailored to your needs.

🔸Strength & Conditioning classes focus on enhancing functional strength, endurance, and overall performance. Under the guidance of our expert coaches, you’ll be working with personalised programs that meet your unique goals—whether it’s improving strength, conditioning, or rehabilitation after an injury.
No matter where you are on your fitness journey, we’ll guide you every step of the way with personalised coaching. Our physiotherapist-led approach ensures that your program is adapted to your individual needs, ensuring safe progression and reducing the risk of injury.

💪Do One, or Do Both! Why choose one when you can experience the benefits of both? Many of our clients choose to combine Pilates and Strength & Conditioning to build a well-rounded, injury-resistant body.
Whether you choose Pilates, Strength & Conditioning, or a blend of both, you can be assured that our expert coaches are here to support you in achieving your goals safely and effectively.

✨Ready to get started? Contact us today and find out how we can help you move better, feel stronger, and reach your full potential, no matter where you’re starting from!

14/03/2025

True Protein - ZMA

Incorporating True Protein’s ZMA supplement into your daily regimen can significantly enhance your recovery and performance. This formulation combines zinc, magnesium, and vitamin B6—three essential nutrients that play pivotal roles in muscle function, recovery, and overall health.

Key Benefits:

🔺Enhanced Recovery: Magnesium contributes to reducing tiredness and fatigue, facilitating better rest and recovery after intense training sessions. 
🔺Improved Sleep Quality: Magnesium’s role in promoting deep and restful sleep supports muscle repair and growth, essential for optimal performance.

🔺Muscle Function Support: Zinc and magnesium are vital for muscle function and protein synthesis, aiding in muscle growth and strength development

🔺Skin and Immune System Support: The combination of zinc, magnesium, and vitamin B6 contributes to the maintenance of hair, nails, skin, and supports the immune system.

True Protein’s ZMA supplement is available at Fortitude Health Co, we offer a variety of flavours to suit your preferences.

Integrating ZMA into your daily routine can be a game-changer for your training and recovery.

07/03/2025

The Missing Pieces: Exercises to Elevate Your Football & Netball Performance

Most training programs focus on strength, speed, and endurance, but true performance gains come from addressing the overlooked areas—those that build stability, power, and injury resilience.

Here are three key exercises for both footballers and netballers to help you move better, react faster, and stay in the game longer.

🏈Football-Specific Exercises

🔹BulgarianSplit Squats – A single-leg strength exercise that improves balance, lower-body power, and knee stability—essential for sprinting, tackling, and kicking with force. 

🔹 Lateral Bounds – Enhances explosiveness and lateral power, improving your ability to change direction quickly while staying balanced. 

🔹Resisted Acceleration Drills – Builds explosive first-step power for faster breakaways, defensive chases, and improved sprint mechanics.

🏐Netball-Specific Exercises

🔸Step-Downs from a Box – Enhances single-leg control, stability, and landing mechanics, crucial for safe landings after jumps and sudden stops. 

🔸Quick Hops Over a Line – Improves foot speed, coordination, and reactive agility, helping with quick pivots, changes of direction, and defensive pressure. 

🔸Medicine Ball Overhead Throws – Develops upper-body power and shoulder stability, key for stronger passes, shooting endurance, and absorbing contact.

✅ Integrating these sport-specific exercises into your routine will help build strength, improve movement efficiency, and lower injury risk—allowing you to perform at your best all season.

📱Need a structured program to improve your game? DM us or book in at Fortitude Health Co. today!

06/03/2025

🏆How to Structure Your Training for Peak Game-Day Performance 🏆

Training hard is important—but training smart is what sets elite athletes apart. With football and netball season underway, how you structure your training can make or break your performance on game day. Overloading your body at the wrong times can lead to fatigue, reduced power output, and increased injury risk. Swipe to see how to train effectively and recover optimally for peak performance when it matters most.

The right training plan = stronger performance, faster recovery, and reduced injury risk. Let’s get you prepared the right way!

Need help structuring your program? DM us or book in at Fortitude Health Co. today!

Address

132-134 Lime Avenue
Mildura, VIC
3500

Telephone

+61350237940

Website

http://fortitudehealth.co/

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