Fortitude Health Co

A clean space starts with the little things 🤍🌿

At FHC, we believe your environment matters, from the products we use to the spaces we create.

That’s why we love incorporating doTERRA personal care and home products into our everyday routines, creating a space that feels fresh, simple and intentional.

From hand wash and toothpaste to body care and everyday essentials, these are the little swaps that help us create a cleaner, more considered environment without overcomplicating things.

✨ Simple swaps
🌿 Thoughtful products
🤍 A space that feels good to be in

Because wellness isn’t just what happens in your training session, it’s also the environment you create around you.

We’ve all heard the “10% rule” for increasing running volume...
but is weekly mileage really the biggest factor? 👀

New research following 5,205 runners found that the biggest predictor of overuse injury was the distance of a single run compared with your recent training history.

When a single run jumped beyond their longest run in the previous 30 days:
🏃 >10–30% → 64% higher injury rate
🏃 >30–100% → 52% higher
🏃 >100% → 128% higher

The takeaway?
Don’t just manage the week. Manage the session.
Progress your longest runs gradually, build capacity over time, and avoid doing too much, too soon.

At FHC, we look at the whole picture for each training session, for each individual.
Your current capacity, training load, recovery and injury history to help you get stronger and stay consistent.

IKISE™ SKIN CARE 🤍

A simple skincare ritual, with every step designed to work together.

Here’s how we use each product in our everyday routine 👇🏼

🫧 IKISE™ Cleansing Balm
The first step: melts away makeup, sunscreen and daily build-up while leaving skin feeling soft and nourished.

🧼 IKISE™ Face Wash
Follow with the Face Wash to gently cleanse the skin and remove anything left behind, creating a fresh base for the rest of your routine.

💧 IKISE™ Smooth & Rich Lotion
Your hydration step. Apply after cleansing to replenish moisture and leave the skin feeling smooth and hydrated.

✨ IKISE™ Smooth & Rich Dual Serum
A concentrated step designed to support hydration, radiance and the appearance of refined skin texture.

👀 IKISE™ Eye Cream
A little goes a long way. Apply around the eye area as part of your morning and/or evening routine.

🤍 IKISE™ Day & Night Face Cream
Your everyday moisturiser : use morning and night to lock in hydration and support soft, smooth-looking skin.

🌿 IKISE™ Booster Oil
Finish with a few drops of Booster Oil when your skin needs an extra layer of nourishment and moisture.

And the best part? You don’t need to introduce everything at once.

Simple skincare. Consistent habits. A routine you’ll actually stick to.

🎉 FHC LOW-TOX GIVEAWAY 🎉

We’re giving one lucky person the chance to take home a little bundle of some of our favourite everyday doTERRA swaps 🤍

If you’ve been curious about making your home a little lower-tox, but have no idea where to start - this is a pretty good place.

WIN a doTERRA Low-Tox Starter Pack including:
✨ doTERRA Clean Multi-Purpose Surface Spray
✨ On Guard Cleaner Concentrate
✨ Lemon
✨ Clarity
✨ On Guard Touch Roller
✨ + doTERRA bag

TO ENTER:

Follow
Like this post
Tag a friend who’d love a few low-tox swaps too - one tag per comment = one entry

BONUS: Share this post to your story and tag us for an extra entry
Winner announced...
END OF AUGUST - 31/08/2026

And if this is your first little introduction to doTERRA, stick around. We’ll be sharing how we actually use these products in everyday life, simple swaps, no overhaul required 🌿

LONGEVITY AND HEALTH

The research is clear: the habits that have the biggest impact on both lifespan and healthspan are often the simplest.

✔️ Build strength 2–3 times per week to maintain muscle, bone density and independence.
✔️ Move every day with regular Zone 2 cardio like walking to support your heart, brain and metabolic health.
✔️ Challenge your cardiovascular fitness with higher-intensity training 1–2 times per week to improve VO₂ max, one of the strongest predictors of longevity.
✔️ Train your balance to reduce falls, improve stability and stay confident in your movement as you age.

You don't need to be an elite athlete to age well. You just need to keep moving, keep getting stronger and stay consistent.

Small actions today create a healthier tomorrow.
Which of these four habits could you improve this week? 👇

ISO HOLDS 🤝 TENDON HEALTH

When it comes to building stronger, more resilient tendons, sometimes the simplest exercises are the most effective.

Isometric holds involve producing force without joint movement. They can be a valuable tool for:
• Reducing tendon pain
• Improving tendon load tolerance
• Maintaining strength during rehabilitation
• Preparing the tendon for heavier, dynamic loading

The key is applying the right load for the right amount of time, typically working at a moderate to high intensity for 30–45 second holds.

Exercises shown:
✔️ Single-Leg Knee Extension ISO Hold
✔️ Single-Leg Long Lever Hamstring Bridge ISO Hold
✔️ Seated Calf Raise ISO Hold

Remember, isometrics are one piece of the puzzle. As symptoms improve, progressing to slow resistance and eventually dynamic loading is essential for long-term tendon health and performance.

Strength matters. But so might vitamin D. ☀️

Vitamin D has received a lot of attention in the sporting world, but what does the evidence actually say?

Current research suggests that correcting a vitamin D deficiency may improve muscle function, bone health and recovery. However, for individuals with adequate vitamin D levels, supplementation alone is unlikely to enhance strength or athletic performance.

For runners and athletes, maintaining healthy vitamin D levels is particularly important due to its role in bone health and its potential association with stress fracture risk when deficient.

The biggest takeaway?

The foundations of performance remain the same:
• Progressive strength training
• Well-structured endurance training
• Adequate nutrition
• Quality sleep and recovery

Strength training is powerful ✨
But it works best when paired with supportive habits.

Things like:
• Quality sleep
• Adequate fuel
• Stress management
• Reduced chemical load

Health isn’t one thing , it’s the sum of many small inputs over time.

Strong ankles are often overlooked in running / athletic development programs, but they're one of the most important links in the performance chain.

Every stride requires your ankle complex to absorb force, provide stability, and generate propulsion. When capacity is lacking, the stress often shifts to the calves, achilles, shins, knees, or hips.

Adding targeted ankle strength and plyometric work can improve running efficiency, increase resilience, and help reduce injury risk.