July
🌧️ Winter Bugs & Gym Slugs: Should You Train When You’re Sick? 🤧
Winter’s here and so are the sniffles, sneezes and scratchy throats! It's that time of year when bugs make their rounds, and it’s natural to wonder should I still be training if I’m feeling under the weather?
The short answer? It depends on your symptoms
💡 Use the Neck Check Rule:
If your symptoms are above the neck like a runny nose, mild headache or sore throat, you can generally keep moving with light exercise like walking, stretching or a low-intensity gym session. These can even help boost your mood and support immune function
But if your symptoms are below the neck like chest congestion, fever, body aches, fatigue or stomach upset, your best move is to rest and recover. Training through a proper illness can slow recovery and put added stress on your body
✅ Some Practical Guidelines:
Dial back intensity: Opt for 20–30 mins of gentle movement instead of your usual hard-hitting WOD
Stay hydrated: Aim for 2–3 litres of water per day especially if you're sweating or on medication. Limit energy drinks and alcohol which can dehydrate you
Listen to your body: If you feel worse during or after exercise, that’s your cue to rest
Ease back in: Once symptoms are gone, return to training gradually and don’t go full send on day one
Be kind to others: If you’re contagious, consider training at home or taking a few days off to protect the Fortis fam!
💬 Final Thoughts:
Your immune system is like a muscle - it works better when cared for. Getting enough sleep, fuelling your body and knowing when to train and when to rest are all part of staying strong, inside and out
Keep looking after yourselves this winter, team! 💪
💪 Fortis July Update: Competing, Connecting & Kicking Off Term 3!
July has been packed with energy, community spirit and competition buzz!
We’re incredibly proud of our Fortis athletes who represented us at Sugar & Spice at Powerhouse in Hamilton - you absolutely smashed it! A huge shoutout to JT and PB who placed 3rd in their very first competition - what an epic achievement! 💥
There’s nothing better than seeing our crew challenge themselves, support one another and showcase the strength, grit and positivity that defines our Fortis community.
We’re also super excited to be welcoming back our awesome Fit Kids and Teen Angels this week for Term 3! It’s great seeing the next generation of strong, confident young athletes back in action - ready to move, learn and grow in a fun and supportive space ✨
Thanks to everyone who continues to show up, lift each other up and make Fortis the incredible community it is 💖
#TrustTheProgramming #FortisStrong #TeamFortis #Sugar&Spice2025 #Powerhouse #CommunityStrong #FitKids #TeenAngels
