https://www.fortitudecoaching.fit/diary daily 0.75 2025-10-03 https://www.fortitudecoaching.fit/diary/are-you-missing-this-training-trick monthly 0.5 2025-10-03 https://images.squarespace-cdn.com/content/v1/66e026f9cc7c482447076160/1751883033956-96AC92SJQ4V3Z45P1W5C/_V7A7021.jpg Blogs - Are you missing this training trick? - In body building the training really is the most important piece in the puzzle but with preps focusing on cardio, posing, PEDs, steps and nutrition I think sometimes people just forget how to train effectively. https://www.fortitudecoaching.fit/diary/protein-the-fitness-buzz-word monthly 0.5 2025-09-22 https://images.squarespace-cdn.com/content/v1/66e026f9cc7c482447076160/b1b6893c-1614-4d89-82f6-1ba5b2cbc642/_V7A7082.jpg Blogs - Protein - The Fitness Buzz word… - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://www.fortitudecoaching.fit/diary/want-a-healthy-prep monthly 0.5 2025-09-08 https://images.squarespace-cdn.com/content/v1/66e026f9cc7c482447076160/cd6a98a9-7c65-417e-856a-fbc132d5a3a5/_V7A7148.jpg Blogs - Want a healthy Prep? - Well I’m afraid that is kinda impossible… I don’t believe getting down to stage lean levels of condition is ever “healthy” However there are somethings we can do to keep it as healthy as possible. https://www.fortitudecoaching.fit/diary/what-do-the-judges-really-want-to-see monthly 0.5 2025-09-01 https://images.squarespace-cdn.com/content/v1/66e026f9cc7c482447076160/f286352d-f9ed-4eef-9654-91246da63eae/18CEC373-8662-4E78-973D-BD16C0FE603A+2.JPG Blogs - What do the Judges really want to see? - I spent a good few years behind the judging table and had the absolute privilege of judging 100s of athletes across federations and classes and theres a few things that I picked up on being said about what “the judges want to see” which just isn’t true! Judges (and I have worked with enough of them) are just bodybuilders or ex bodybuilders they think the same as us so sometimes you just need to think what you would like to see. https://www.fortitudecoaching.fit/diary/tj-amp-lily-peaks monthly 0.5 2025-08-29 https://images.squarespace-cdn.com/content/v1/66e026f9cc7c482447076160/59348240-d0bd-4d90-ae11-53fa7f5c7e90/tempImage4xfid8.jpg Blogs - TJ & Lily Peaks - I thought it would be really interesting to take a little deep dive into some of the methods I am using to peak both these ladies for the same show as they are very very different and you can see how it is important to train each athlete as an individual and don't do copy and paste protocols. TJ is a Wellness athlete so therefore carries more muscle, she has also competed previously however this is the first time I have coached her. Lily is entering her first ever competitive season and struggles with water retention so there are some things here we will do very differently. https://www.fortitudecoaching.fit/diary/peaking-methods monthly 0.5 2025-08-29 https://images.squarespace-cdn.com/content/v1/66e026f9cc7c482447076160/9781e9af-bec2-4a19-b972-2c9c7c3b813d/tempImageBld433.jpg Blogs - Peaking methods - I thought we would stick with peaking people here, and there are 3 main ways I would look at peaking someone for a show, people may call them slightly different things but most coaches agree there are 3 main methods. https://www.fortitudecoaching.fit/diary/10-posing-tips-for-a-flawless-performance-on-stage monthly 0.5 2025-08-04 https://images.squarespace-cdn.com/content/v1/66e026f9cc7c482447076160/260bc4e9-c0d8-4b1f-ad28-416dca22f704/75e18100-1f0a-4bf2-a2fb-e2138a67e95e.JPG Blogs - 10 Posing tips for a Flawless Performance on Stage - There are so many tips I could give you that would be unique to you as an individual but here are a few that apply to everybody so I’m going to share them below, let me know if you think there are any other tips that work for you I haven’t included in here. https://www.fortitudecoaching.fit/diary/wellness-bikini-figure-whats-the-difference monthly 0.5 2025-07-28 https://images.squarespace-cdn.com/content/v1/66e026f9cc7c482447076160/6305e4bc-89f8-4228-b33a-24ec90997c10/B4772D5A-A454-4DA8-83DE-DBCEFC2BEB2D.JPG Blogs - Wellness, bikini, figure whats the difference? - When you're trying to choose your class it can be hard working out what you both like the look of and what suits your body type the most so I am going to run through the 3 most common females classes as someone who has both coached all classes and judged for multiple feds to a European standard. https://www.fortitudecoaching.fit/diary/choosing-your-shows monthly 0.5 2025-07-21 https://images.squarespace-cdn.com/content/v1/66e026f9cc7c482447076160/2087c643-a9e2-4abc-977a-4b7eadf1e0c1/IMG_0718.JPG Blogs - Choosing your shows - You know you want to prep, you know what class your doing and you know your personal strengths and weaknesses whats next? Planning your season… https://www.fortitudecoaching.fit/diary/setting-up-your-prep monthly 0.5 2025-07-14 https://images.squarespace-cdn.com/content/v1/66e026f9cc7c482447076160/4939973b-46b0-4734-984c-7be7133e24db/_11A2846.JPG Blogs - setting up your prep - You want to step on stage but your mates have told you prep is hard and they are right it is but… there are some things we can do to make it easier. you want to be in a good spot to begin with and then you can build from there. https://www.fortitudecoaching.fit/diary/trining-progress monthly 0.5 2025-07-07 https://images.squarespace-cdn.com/content/v1/66e026f9cc7c482447076160/080b0a6a-354f-453a-8b04-62723871e4ef/_V7A7021.jpg Blogs - Trining Progress - Most of us have all heard about progressive overload but we know realistically as much as we might plan to up weight or reps every week that simply isn’t very realistic, but there are other measures of progress we can also use to track if we are progressing in a movement or not. https://www.fortitudecoaching.fit/diary/re-feeds monthly 0.5 2025-06-30 https://images.squarespace-cdn.com/content/v1/66e026f9cc7c482447076160/aa57020d-5662-471a-b128-94706ac2045e/BBBD9B53-0F8C-49E1-91A6-6C7E303BCF6F.jpeg Blogs - Re-feeds - I thought I would follow along a little from a previous write up on flat vs full (if you didn’t see it click back on here and read that first) So what is a Re-feed when would you have one and what would it do to the physique and how has my stance changed on them over the years. https://www.fortitudecoaching.fit/diary/do-the-inner-work monthly 0.5 2025-06-23 https://images.squarespace-cdn.com/content/v1/66e026f9cc7c482447076160/a0750f48-811c-49d1-8961-740c98f869b1/8C13A6C1-89FF-4287-8556-5C56C4BBF935.jpg Blogs - Do the inner work - I honestly think this is one of the most slept on things in bodybuilding, because bodybuilding is all about being tough right? “going to war” and “being in the trenches” honestly that analogy is almost laughable, bodybuilding the same aa any physique transformation is hard yes, of course it is but your not at war you can quit when you like, no one is forcing you and at the end of the day its a choice, a choice to do better and be better in you physique and mind. https://www.fortitudecoaching.fit/diary/flat-vs-full monthly 0.5 2025-06-23 https://images.squarespace-cdn.com/content/v1/66e026f9cc7c482447076160/ad299b1c-0fa5-4ae6-9d54-2943ab327e9b/_V7A7163.jpg Blogs - Flat vs full - You have probably heard phrases such as flat, full and spilled floating around the bodybuilding world especially when people are on prep and thought what on earth are they talking about, and if i’m completely truthful a lot of people use these phrases when they don’t fully understand the meaning themselves, or saying someone looks flat when they are not, leading to more even more confusion so today I’m going to break it all down to its most simple form. https://www.fortitudecoaching.fit/diary/the-importance-of-honesty monthly 0.5 2025-06-11 https://images.squarespace-cdn.com/content/v1/66e026f9cc7c482447076160/8281a110-dda4-4402-a967-75eab99478b8/24_07_14%2BT%2BCollier%2BMolly%2B7.jpg Blogs - The importance of honesty - Having a chat with a few coaches this week has really made me think about this one and how hard it can be when a client isn’t honest. Now this doesn’t mean you need to tell us every detail of your private life but something we were talking about is how to help a client when you don’t necessarily know what they are struggling with? https://www.fortitudecoaching.fit/diary/creating-your-look monthly 0.5 2025-06-02 https://images.squarespace-cdn.com/content/v1/66e026f9cc7c482447076160/5dddf5fc-7838-4ef6-a389-9a2c1b58d8f3/tempImage1lUZ6c.jpg Blogs - Creating your “look” - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://www.fortitudecoaching.fit/diary/am-i-good-enough monthly 0.5 2025-05-19 https://images.squarespace-cdn.com/content/v1/66e026f9cc7c482447076160/cea794b8-eef0-46e4-b9ba-c60e4e2bb38c/2U8A1208+3.JPG Blogs - Am I good enough? - I think every single person that has started a bodybuilding prep has thought this at some point in their journey, probably multiple points within their journey so if your sat reading this then know you are defiantly not alone in your thoughts. https://www.fortitudecoaching.fit/diary/the-meaning-behind-the-name-fortitude monthly 0.5 2025-05-14 https://images.squarespace-cdn.com/content/v1/66e026f9cc7c482447076160/d2377089-6f2e-454c-8aef-4d1f010db3c5/_V7A7069.jpg Blogs - The meaning behind the name - Fortitude. - Fortitude means strength of mind, and I’ve often said that a prep, off season, or big health and lifestyle change the struggles come in the mind more than the body, think about it the practice of bodybuilding is easy, eat x food do y training repeat. The hard bit is showing resilience when your too tired to train, you fancy pizza instead of chicken and veg and you want a lie in instead of do your cardio. https://www.fortitudecoaching.fit/diary/should-you-do-a-photoshoot-prep monthly 0.5 2025-05-12 https://images.squarespace-cdn.com/content/v1/66e026f9cc7c482447076160/b5feb0f5-dbe0-4750-8f3b-82379026fb20/25696dd6-f7a8-40ac-bf9e-f0521bccf01f.JPG Blogs - Should you do a Photoshoot prep? - So you have seen a few of my clients, some ladies on insta and maybe a few of your friends all looking incredible on a photoshoot and now your wondering if its something you should do, my reply is always going to be yes! and here are a few reasons why. https://www.fortitudecoaching.fit/diary/how-to-choose-your-class- monthly 0.5 2025-04-28 https://images.squarespace-cdn.com/content/v1/66e026f9cc7c482447076160/ad299b1c-0fa5-4ae6-9d54-2943ab327e9b/_V7A7163.jpg Blogs - How to Choose your class - - With so many female classes out there how do you know which one is for you? Well there is 2 main considerations here where you want to belong and where your body wants you to go. https://www.fortitudecoaching.fit/diary/30-things-in-bodybuilding-i-learnt-before-turning-30 monthly 0.5 2025-04-21 https://images.squarespace-cdn.com/content/v1/66e026f9cc7c482447076160/c6e1aa2f-607d-429f-8f7c-d9ef1b14d24b/WhatsApp%2BImage%2B2025-04-14%2Bat%2B10.21.04.jpg Blogs - 30 Things in Bodybuilding I learnt before turning 30 Okay so thats is a long tittle and also quite the challenge I have set myself of thinking of 30 things as I write this because as much as I know there has defiantly been more than 30 things, I now need to think of them… so here goes https://www.fortitudecoaching.fit/diary/blog-post-title-one-gm4zg monthly 0.5 2025-04-07 https://images.squarespace-cdn.com/content/v1/66e026f9cc7c482447076160/c42598ee-e087-4c65-b616-3f6ec83a00f0/tempImagexV4E3Y.jpg Blogs - The magic of peak week coffee - The Magic of Peak Week Coffee & Poop Some of you who have worked with me for a while will know exactly what this title means and its probably given you a little laugh and some hilarious flash backs, however I promise this section of the newsletter is remaining educational, even if I have just written poo in the title! I believe that the success of every peek is down to the ability to control 2 things, digestion and fullness. https://www.fortitudecoaching.fit/diary/trainsmartlookbettersimple monthly 0.5 2025-04-07 https://images.squarespace-cdn.com/content/v1/66e026f9cc7c482447076160/1743696814299-5N92WNFRUNZN4OG186U7/IMG_7709.JPG Blogs - Train smart, look better. simple. - Learn Your Body and Master Your Movements The popular way of training these days seems to be; bend yourself in half getting the most range of movement possible, keep a few reps in reserve, copy the same plan off some influencer, don’t worry if you cant feel it just know its working, and just throw about the most weight possible no mater where you feel it or how much momentum you use, because its all about beating the log book bro.... Then when all that doesn’t work which evidently it wont just add drugs, then maybe more drugs when you don’t see the desired “blow up” effect… sound familiar? yeah… Well not on my watch… I actually don’t care how much you lift and if you compete neither do the judges, in all my years judging I never once stopped a class mid pose to ask “how much can you bench bro” because it doesn’t matter, what does matter in bodybuilding and in life really is how you look, strength will come as a byproduct of that though. Now of course you do want to be progressing through the exercise as well but whats most important is that you are in fact targeting the muscle you want to be, for example if your doing a glute drive or hip thrust you should only be feeling this in your glutes and maybe a tiny bit of hamstrings we should have no quads or lower back or just using momentum to lift and if all of a sudden you cant lift 100s kgs well… So instead of full range of motion I want you to think of full range of effective motion there is a point where you move the body the targeted muscle stops being responsible and another muscle takes over instead, this not only is then training a muscle you weren’t planning on training i.g the quads in your hip thrust but it also takes tension off the muscle we wanted to be targeting i.g the glutes. One thing I think a lot of people don’t realise is that the the biggest factor when growing muscle is the time that muscle spends under tension, so not resting between each rep, not locking out causing the strain to go through the bones (also not great for your joints) but then not through the muscle and not lifting with the correct form, https://www.fortitudecoaching.fit/diary/blog-post-title-three-j9nac monthly 0.5 2025-04-07 https://images.squarespace-cdn.com/content/v1/66e026f9cc7c482447076160/1743697108019-IA922YXWPQ54ZSWKL13B/DSC_3478+2.JPG Blogs - ‘give a girl the right shoes and she can CONQUER the world’ - Or At Least The Gym Floor… since being back on the gym floor one of the biggest things I am asking my clients to do is take their shoes off when training especially legs, now we know this isn’t necessarily ideal and looking at some gym floors I think I would catch some kinda bug or infection but the shoes you wear on your feet make a massive difference especially when it comes to training legs, but also upper. Think about it, where to you start your balance from? your feet you ground through the feet, brace the glutes, brace the core and then you lift. if I asked you to perform a lift standing on your bed do you think you could lift the same? defiantly not as you wouldn’t be able to balance, same as when you lift in running shoes or crocs its like lifting with a mattress on your feet you cant grind into it therefore you are a. lifting less weight than what you are capable of b. not engaging the targeted muscle as well and c. putting yourself at more risk of injury. https://www.fortitudecoaching.fit/diary/blog-post-title-four-ccazx monthly 0.5 2025-04-07 https://images.squarespace-cdn.com/content/v1/66e026f9cc7c482447076160/2eef0187-6028-4a60-8d91-464a4d005a33/_V7A7104.jpg Blogs - Prep Myths - Are You Falling Victim? 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https://www.fortitudecoaching.fit/boutique/p/crop-sweatshirt monthly 0.5 2025-06-18 https://images.squarespace-cdn.com/content/v1/66e026f9cc7c482447076160/1750276569616-CSZ60GD941RAA7K883E3/womens-cropped-sweatshirt-black-front-685319d0bcafc.jpg Boutique - Crop Sweatshirt https://images.squarespace-cdn.com/content/v1/66e026f9cc7c482447076160/1750276571571-HLOE1BIZ1SL1WALAE4A0/womens-cropped-sweatshirt-black-back-685319d0bd8a5.jpg Boutique - Crop Sweatshirt https://www.fortitudecoaching.fit/boutique/p/strength-of-mind-crop-sweatshirt monthly 0.5 2025-06-18 https://images.squarespace-cdn.com/content/v1/66e026f9cc7c482447076160/1750276508763-NHY4UVWRXCWTIFPLO98M/womens-cropped-sweatshirt-mauve-front-6853199288395.jpg Boutique - Strength of Mind - Crop Sweatshirt https://images.squarespace-cdn.com/content/v1/66e026f9cc7c482447076160/1750276510842-IIY6IAZ91KDG20R77O42/womens-cropped-sweatshirt-mauve-back-6853199289241.jpg Boutique - Strength of Mind - Crop Sweatshirt 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