Fortify Fitness and Performance

Proud of all our athletes this month!
Continuing this trend into our summer sessions!

If your goal is sport performance and you are doing the same workout as someone who’s goal is to just look better. 🚩 🚩 🚩

Keep the agility ladders and “quick feet” drills at home. We produce real power.

Start the task.
Do the work.
Reap the reward.

Sport athletes are a different breed of gym goer.

They don’t need to be a bodybuilder.
They don’t need to have a 2 minute fran.
They don’t need to have a 600lb squat.

They need to be athletes.

What are athletes made to do? GAME.

Mindless amounts of clusters, 4x10s, pyramid schemes, dynamic efforts, max efforts, and drop sets will not make you more athletic, but they do have the potential to enhance an already athletic person and develop attributes of athleticism.

So, what do we do to develop athleticism with our youth athletes? WE GAME!

Tag races with obstacles, spike ball, non-primary sport games, jump challenges, etc.

The intensity in these events will be so much higher than any other set/rep/time domain workout we could give.

Let athletes do athletic things to become more athletic. Crazy concept.

Keep your nose on the grindstone.

Father Time is the undefeated champion of the world and we plan on going the distance with him.

We will fight by building strength.
We will fight by building endurance.
We will fight by building consistency.
We will fight by building community.

We will continue to fight by any means necessary, going round after round with the champ.

Eventually we will fall, but not before we give him a fight he will never forget.

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Sleeping for 8 hours will keep testosterone levels 10-15% higher when compared to only 5 hours per night. (Leproult et al)
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Sleeping for more than 8 hours a night will reduce your chance of injury.(Milewski et al)
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Sleeping for at least 8 hours will also improve muscle growth vs only 5.5 hours of sleep. (M Datitilo et al)

If these sort of results were in powder form and labeled as NOEXPLODE DRAGON BLOOD 4D, athletes would be all over it. 🐉 🩸

But it’s not.

Prioritize sleep like you prioritize your workout wardrobe. 😴

I believe that this is a practical world and that I can count only on what I earn. Therefore, I believe in work, hard work.

Forging consistency is one of the most important attributes you can acquire when beginning your fitness journey.

It is also one of the hardest attributes to add to your arsenal.

So, how do we forge consistency?

1. Schedule your workouts. Working out at the same time everyday helps create a habit.

2. Be purposeful. Know your “why” and what you’re trying to achieve with exercise.

3. Follow a structured (but flexible) program that will get you the results that are specific to your goals.

4. Find out what exercise you love (if you hate all of them, find the one you hate the least) and on your bad days, do those exercises.

5. Find a gym / trainer that cares. When a member comes in and we can visibly see something is off, we try to cater to that moment (thus the flexible program). They have made it to the gym, they are having a bad day, they hate squatting, squatting is on the menu, they love lunging, we give them lunges. Lower body work is still being done and the member has formed a positive experience in the gym while having a bad day.

Forge consistency.
Forge success.

For the past 18 weeks, we have been in the trenches working with cluster sets! But still... what is a cluster set? 🧐

Cluster sets are made of smaller component sets with short intra-set rest periods between thirty seconds to a minute long.

A traditional hypertrophy set is 4 sets of 10-15 reps with three minutes rest.

So instead of 4x10 / rest 3 minutes, we were following a cluster protocol of 8x5 / rest 1 minute. Same total load, half the reps, twice the sets, more results.

Research by Jonathan M Oliver et al. shows that the use of cluster sets (also known as intra-set rest protocols) proves to show greater gains in power output and strength in comparison to traditional sets. There also was shown no significant differences regarding superiority between cluster sets vs traditional sets when tested for increased lean muscle mass.

This style of training fits perfectly into our one hour class, is backed with research, and meets the standard of excellence we set for our staff and our members.

Thank you for introducing us to and his webinar on clusters / tendon health!

Discipline over motivation.

Having a “why” driving the “need” that made you first walk into a gym is of extreme importance. Without having purpose steer your efforts,it’s easy to lose focus and become stale. Finding a solid “why” to use as a foundation for your fitness/health is the first step to finding consistency and success within the gym!

Discipline over motivation.

Today we workout to celebrate the birth and memory of Hanna Geisler! Her birthday is October 31st, but everyone should get the whole week to celebrate, right?! A big thank you to everyone who signed up or donated to help support EAMC Spencer Cancer Center! All proceeds go directly to their resources and faculty, and we are grateful to partner with them. This is a workout that Hanna could do without even breathing hard, but for everyone else I highly suggest looking at the scaling options!

Fortify Fitness and Performance is opening availability to four athletes who want to jump higher and run faster in just one month of training!

This group of athletes will be training on Monday, Wednesday, Friday evenings from 6-7 pm at our facility and will start October 25th,2021.

Prior to the start of the cycle, we will collect data on multiple tests. Laser timed 10 yard and 40 yard dash, vertical jump test via Just Jump mat, and a max distance sled push. The cost for the month would be $429.99 ($36 / session).

We are so confident in both our program and our coaches that if athletes do not improve any of their tests, we will issue a full refund if all 12 sessions were attended.

Athlete Criteria:

Minimum age:13 years old
A willingness to work hard
No prior experience necessary

Please feel free to message us, email us, or comment below and we will do our best to reply asap.

Difficult tasks create testing for pre existing standards.

This test presents two options: stay true to our standard regardless of difficulty or deviate/settle for less.

The setting and practicing of a standard allows resiliency to be built for those difficult tasks.

Set the standard. Stay the course.

“The wider the base, the higher the peak.”

This phrase is amazing at capturing the essence of what proper youth development should look like. Sticking close to the very basic/generalized movements like squatting, lunging, pulling and pushing sleds, farmer carries, pull-ups, push-ups, and sandbag carries will help develop a strong base. But instead, a majority of youth athletes today are skipping any sort of base development phase and going straight to advanced / specific lifts, like cleans, weighted jumps, back squats, deadlifts, and front squats.

At Fortify, we take time to build the base and squeeze every ounce of usefulness out of these basic “general” movements until they no longer show progress. Once an athlete has ceased all progress doing the basics(which some people say is almost 2-3 years of a training age) then it is time to break out some more advanced tactics.

So put away the single leg bosu ball back squats and muscle confusion tactics and break out grind stone, because it’s time to get back to the basics of hard work!

It is with incredible honor that we can once again announce our partnership with East Alabama Medical Center. On October 30th,2021, we will celebrate the birthday and life of Hanna Geisler with her very own special workout, “The Geisler”. We will celebrate all that God did through her life, and all that He continues to do in our hearts each day because of her. The event will take place at our location at 8AM on Saturday, October 30, 2021, and all proceeds raised will directly benefit the Spencer Cancer Center at EAMC. If you can’t participate in person, you can still register and perform the workout on your own! Link to register is in our bio!

We will be joining for the next 3 weeks to intentionally pray & fast. We will personally be fasting from social media and will therefore not be answering any messages or contact through this platform for the next three weeks. If you need to get in touch with us, please email us at [email protected], visit our website, or swing by our location to chat!

Today, we remember the lives of so many that have been lost protecting our freedom and the freedom of others.

We stand out of a deep respect for the ultimate sacrifice these individuals made with their lives, and we stand for their families who feel a great sense of pride and loss each and every day, but especially on this day.

These soldiers will never be forgotten, and we will continue to have gratitude in our heart for their outpouring of commitment to protect millions of people who would never know them, much less thank them. Happy Memorial’s Day!

RECONSTRUCTION:

Fortify will offer strength & conditioning classes at 6 am, 8 am, 12pm, and 5 pm! This update will start on June 1, 2021.

Our change is brought out of a desire to better serve our members (hello 6 am crew) as well as our growing number of student athletes! We are excited for a summer full of classes with YOU!

This crew and these people are 🔥🔥🔥! If you’re ever in Auburn on a Saturday, we have ONE class on Saturday mornings at 9 am. It’s always fun with everyone together, and we hope you join us soon!!!

Happy Easter! We hope you have an incredible day reflecting on the greatest day in all of history! We will see you tomorrow!!

SATURDAY IS BRING A FRIEND DAY! Spread the word!!!

Class will be at 9 am, and we need to know if you are planning on bringing a friend. DM us to save your spots!

Celebrating Valentine’s Day all week long! Look how sweet Trey and Scotta are! We love our members, they add so much to our community here at Fortify.

If you want to try us out, DM us! We would love to have you in for a free workout.

We are looking to HIRE a PART-TIME COACH. The position would be 8-12 hours a week coaching group fitness classes, in the afternoon and evenings.
We do require that the applicants have some form of certification, whether that be Personal Training Certification, Crossfit-Level 1 or 2, or a USA Weightlifting Certification. We are interested in hiring a knowledgeable, hard-working coach who desires an opportunity to expand their abilities as an athletic and fitness trainer.
If you are a qualified applicant and are interested, please email your resume to [email protected]. We look forward to hearing from you!

It’s Monday! Strap in, let’s get ready for another great week!!!

Did you know that we offer a free trial class? You can come in, try us out, and chat to see if our place is right for you and your goals. We would love to have you anytime jump in with one of our classes!