Fortified Fit

30/05/2020

HYBRID WORKOUT WEEKEND

Try this hybrid workout! A combination of fitness and weight work to get the heart pumping and the muscles burning 🥵👍🏼

This workout can be done indoors or outdoors and substitutes for weights can be as easy as milk cartons, I used 5kgs for the weight work but scale this to ability 👍🏼👍🏼

WORKOUT:

🕑 Rounds 3-5
WORK: 45s REST: 15s
BETWEEN ROUND : 1min
TOTAL TIME: 22mins

1️⃣ Long Jump + Squat / Rev shuffle
2️⃣ Burpee + 2 Push ups
3️⃣ Bicep curl / Shoulder press
4️⃣ Tricep extension
5️⃣ Back extension

If you need exercise alternatives for this workout message me! 🙌🏻

18/05/2020

1...2...3... Let’s GO

10/20/30 ABB circuit!

You can use this as its own workout or as a finisher.

Sorry it’s been a while since i posted a workout but getting back into it so keep an eye out and get after this workout that’ll leave your ABBS on FIRE!🔥

WORKOUT:

How it works is you do 10reps of all exercises before moving into 20 of each and then 30.

This gives us 3 rounds, rest at the end of each round.

For the pulse crunch each 3 crunches is 1 rep so it starts burning quick! 🥵

Other exercises like the bicycle crunch you can just count to the total rep number meaning you’ll do HALF reps on each side... OR you can do the FULL number on each side with these exercises if you feel like really PUSHING BOUNDARIES!

1️⃣ 3 Pulse Crunch (knee,shin,ankle)
2️⃣ Bicycle Crunches
3️⃣ Heel Taps
4️⃣ Shoulder Tap Plank
5️⃣ Mountain Climbers
6️⃣ Side Plank Dips

27/04/2020

Start your week off with this Calorie burner!! 🙌🏻🔥

27/04/2020

HOME HIIT WORKOUT! 🔥🔥

Let’s start the week off right with this CALORIE BURNER circuit. MINIMAL SPACE and NO EQUIPMENT needed everyone can get the benefits of this high intensity workout 🙌🏻

Let’s keep pushing to achieve our goals by ALSO setting a smaller goal to achieve this week! 🥅

If you need some help to set SMARTER goals that will get you the results you want CONTACT ME!! 📲

WORKOUT:

🕑
Total Time: 13-22 minutes

3-5rounds (depending on ability)

40s WORK / 20s REST
1min break inbeteeen rounds.

1️⃣ Push-up Pike
2️⃣ Kick Sits
3️⃣ Rev Lunge Squat
4️⃣ Burpee Sprawls

23/04/2020

FULL BODY DINING ROOM WORKOUT! 🔥🔥🔥

Here’s another home workout to keep you busy over the weekend! We may have all this extra time but if you don’t have a schedule or the motivation to workout you can be easily distracted with things such as Netflix for example - trust me I know.

These are tough and stressful times, don’t put extra pressure on yourself with how much exercise you need to be doing. Take it ONE STEP AT A TIME and try to do some form of exercise daily, find something you ENJOY! We are all doing the best we can and you should be PROUD, let’s all keep moving forward TOGETHER! 🙌🏻

If your are STRUGGLING and need a helping hand, contact me 📲

WORKOUT:

2-3 rounds (depending on ability)
15 reps
2 min break inbeteeen rounds.

1️⃣ Decline push-up (last 5 reps slow, down phase)
2️⃣ Table pull up
3️⃣ Knee tuck + Bicycle crunch (15/30)
4️⃣ Single leg lunge
5️⃣ Chair shoulder raise
6️⃣ Close grip push-up
7️⃣ Chair bicep curl

15/04/2020

CALORIES IN VS OUT it’s that easy 🤥🧐
Many of you would have heard to lose weight you need to simply expend more calories than you take in (eat) and your body will be forced into a state of weight loss 🙌🏻. However this is not entirely true, certain foods have a certain Glycemic Index (GI) which you might have heard of, simply meaning the rate at which the carbohydrates are absorbed into the bloodstream. 🩸

Glycemic Index has a huge impact on insulin response. Insulin the hormone that tells your cells to uptake glucose is activated more vigoursly when there is a spike in glucose in the bloodstream from consuming high GI foods.
If your cells don’t require the glucose provided at that given point in time then your body stores it as fat whether you reduced your calorie intake overall for the day or not.

There is a time and place for high GI foods however we generally should be eating more low GI foods, these foods usually have a higher fibre content which keep us feeling fuller for longer, controlling appetite and releasing energy slowly throughout the day avoiding this spike in insulin and increased fat deposits. FIBRE ALSO breaks down slowly in the intestine and provides healthy bacteria with energy to destroy themselves before dividing uncontrollably and causing cancer 🧬

Fibre substitutes include:
Pasta ➡️ whole grain pasta 🍝
White rice ➡️ brown rice/Quinoa 🍚
General Cereal ➡️ porridge/oats/muesli 🥣
Chips ➡️ nuts/seeds 🥜

For more information on healthy eating visit
👉🏻eatforhealth.gov.au👈🏻

27/03/2020

🔥 MOVE with Snap Fitness! 28 Day at home challenge! 🔥

👉 https://bit.ly/2UliH4u

💰 $10,000 worth of prizes to win!
💪 Daily workout and competitions
🍎 Customised nutrition
🤸 Yoga classes
👨‍💻 Member community page
😍 Healthy habit learning and mindset content
💥 For further information, send us a message!

24/03/2020

Due to Government mandatory Closures (including gyms) we unfortunately at this time have to close our Club effective Monday 23rd March, 12pm.

At this stage, we don’t know for how long and will keep you updated as we know more from the Government.

Membership billing will be suspended immediately and for the duration we are closed. Please understand that at this time we are currently inundated with messages and enquiries. We ask that you refrain from reaching out and we can assure you that a formal letter about your membership and further communication will continue to be provided to you that will answer all of your questions.

Keep up to date: https://www.snapfitness.com/au/coronavirus

10/03/2020

Need a helping hand starting off your fitness journey and staying consistent? Contact me on below details and get your fitness on track 💪🏼

⚡ Training with T R A V I S ⚡

Travis has been training Corey for 6 weeks now and is already showing amazing results and reaching his goals!

With a variety of HIIT circuits and a combination of strength training, Corey has increased his overall strength, perfected his technique and now has a boosted confidence when it comes to gym workouts.

Corey is smashing his goals with the help of his personal trainer and also by completing independant workouts in the gym 💪

If you're keen to to fast track your goals or just in need of some extra motivation, hit up Travis for some guidance!

Travis Galvin
📞 0431 244 030
💻 /
📧 [email protected]

10/02/2020

🔥FEBRUARY SPECIAL + GIVEAWAY🔥
We are offering 20% off our 45 minute buddy sessions when book during February!!

PLUS we will be giving away a FREE 45 minute buddy session to one lucky winner which will be drawn at the end of the month!

To enter 🙌🏻
✖️Like
✖️Share
✖️Tag your workout partner!

This is a perfect time to bring in your workout partner and work towards achieving your goals together, with the support of a Personal Trainer! 💪🏼

📲 Message for bookings