Category: Fitness

The Facts on Fasted Workouts

FITNESS

Pros and Cons of Weight Training on an Empty Stomach

Is it possible to exercise while fasting? This is a common question for those who fast during Ramadan and abstain from eating and drinking between sunrise and sunset each day. Commonly, we believe that food gives us energy and therefore it will be difficult to fast and exercise at the same time; although true, it’s still important to make time for physical activity and there are many benefits to fasted exercises.

WHAT ARE THE BENEFITS TO FASTED EXERCISES?

When you exercise while fasting, your muscles do not have as much sugar (i.e. glucose) to use as energy, so instead the body taps in to stored fat as an energy source. This causes the body to breakdown glycogen for energy and burn fat, which is controlled by your sympathetic nervous system (SNS) when activated by exercise and lack of food combined. Exercise and fasting together also yields acute increases in oxidative stress, which benefits your muscles. Fasted exercises have been known to trigger genes and growth factors, including brain-derived neurotropic factor (BDNF) and muscle regulatory factors (MRFs). These systems signal brain stem cells and muscle satellite cells to convert into new neurons and new muscle cells, respectively.

This means that exercise while fasting may help to keep your brain, neuro-motors and muscle fibers biologically young. This may go way beyond helping you to burn more fat and lose weight; it may help you to:

  • Turn back the biological clock in your muscle and brain
  • Boost growth hormone
  • Improve body composition
  • Boost cognitive function
  • Boost testosterone
  • Prevent depression

WHEN IS THE BEST TIME TO WORKOUT?

Generally, most people find it easier to exercise right before sunset as you can push yourself a little more knowing that you’re going to break your fast soon. Another preferred option is to wait one hour after eating to allow time for digestion and energy to increase. For most people, going to the gym in the middle of the day will be exhausting and will not allow the body to refuel properly. During the first few days of Ramadan, it is recommended to start off slow around 20-30 minutes as your body adjusts to the changes. Once you have tested your endurance and are more accustomed to the change, you can increase your time at the gym accordingly.

WHAT TYPES OF WORKOUTS ARE BEST?

Ramadan is not a time to push your limits and set new personal records. Instead, it should be

treated as a time to maintain fitness or if you are not accustomed to working out then it’s

better to engage in lighter activity’s such as walks, swimming, yoga, or stretching. Those

fasting should stick to strength training, resistance training and non-rigorous cardio.

CAN I STRENGTH TRAIN DURING RAMADAN?

For strength specific training, it is recommended to workout 2 hours before you break your

fast. This way, you can eat several times post workout to help your body refuel and recover

while maximizing your feeding window.  For heavy lifting, it’s important to eat within

30-minutes after your workout and your meal should include fast-assimilating protein like

a protein shake.

HOW CAN I STAY HYDRATED WHILE FASTING?

During Ramadan, lighter cardio is recommended over rigorous cardio as you do not want to

lose water out of your system by over sweating. Staying hydrated is very important and can

be maintained by drinking water during the eating window. It is highly recommended to avoid

coffee and green tea and they are diuretics and will cause you to lose more liquid. It is

recommended to breakfast with dates, followed by two glasses of water. Thirst is often

confused for hunger and drinking water first can help prevent overeating. Aim to drink one

gallon of water and eating foods with high water content, like soups, watermelon, and salads.

HOW CAN I REFUEL MY BODY?

While Ramadan is a time for fasting, it’s also a time for indulgence. Those breaking their fasts

tend to give into cravings for unhealthy foods and overeat, causing weight gain. When break

ing fast, try having healthier options first and save the treats for the end of the meal. Aim to

eat healthy, whole and unprocessed foods 90% of the time.

Story Credit: Milad Emadi, Director, Performance Coaching , MOVATI Athletic

Join MOVATI Today and get Started with this Special Offer. Already a member? Get customized programming and improve your mobility and recovery by consulting with one of our Performance Coaches in club and complete your Game Plan Session or join seminars with one of our fitness professionals.

Tips for Preparing Your Body for Spring Sports

FITNESS

Spring is just around the corner, and for many athletes, that means it’s time to gear up for spring sports. Whether you’re a seasoned athlete or new to the game, it’s crucial to prepare your body for the demands of the upcoming season.

Our Performance Coaches will help you explore the importance of preparing your body for spring sports, common injuries to watch out for, various physical conditioning techniques, strength training exercises, flexibility and mobility exercises, and injury prevention strategies.

By following these essential tips, you can ensure that you are ready to perform at your best and minimize the risk of injuries.

 

Importance of Preparing Your Body for Spring Sports

Preparing your body for spring sports is vital for several reasons. First and foremost, it helps you avoid injuries. When your body is properly conditioned and prepared, it is better able to handle the physical demands of the sport. Second, proper preparation enhances your performance. Focusing on conditioning, strength training, and flexibility can improve your speed, agility, and overall athletic ability.

Additionally, preparing your body for spring sports allows you to ease into the season gradually. If you jump straight into intense training or competition without prior preparation, you may experience muscle soreness, fatigue, or even overuse injuries. Taking the time to prepare your body helps minimize the risk of these issues and allows you to enjoy sports to the fullest.

 

Common Injuries in Spring Sports

Before diving into the various ways to prepare your body for spring sports, it’s essential to be aware of the common injuries associated with these activities. Different sports carry different risks, but some injuries are prevalent across the board. Sprains, strains, and overuse injuries are among the most common. These can occur due to sudden movements, inadequate warm-up, or repetitive motions.

Additionally, concussions and other head injuries are a concern in contact sports like soccer and lacrosse. It’s crucial to be mindful of the signs and symptoms of concussions and seek medical attention if necessary. Other common injuries include fractures, dislocations, and muscle tears. Understanding the risks and taking preventive measures can go a long way in reducing the likelihood of these injuries.

 

Physical Conditioning for Athletics

Physical conditioning is crucial for preparing your body for spring sports. It involves improving your cardiovascular fitness, muscular endurance, and overall stamina. One effective way to achieve this is through aerobic exercises. Running, cycling, swimming, or using the elliptical machine are great cardiovascular exercises that can help improve your endurance and stamina.

In addition to aerobic exercises, incorporating interval training into your routine can be highly beneficial. Interval training involves alternating between high-intensity bursts of exercise and periods of rest or lower intensity. This type of training helps improve your anaerobic capacity, which is essential for sports that require quick bursts of energy, such as sprinting or jumping.

 

Strength Training Exercises for Spring Sports

Strength training is another crucial component of preparing your body for spring sports. It helps build muscle strength, power, and stability, which are essential for optimal athletic performance. Some effective strength training exercises include squats, lunges, deadlifts, push-ups, pull-ups, and planks.

When designing your strength training routine, it’s important to target the muscles and movements specific to your sport. For example, if you play baseball, focusing on exercises that strengthen your core, arms, and legs can greatly enhance your performance.

Flexibility and Mobility Exercises

Flexibility and mobility are often overlooked but crucial aspects of preparing your body for spring sports. They help improve your range of motion, joint stability, and overall movement efficiency. Dynamic stretching exercises, which involve moving your body through a full range of motion, are particularly beneficial for warming up and preparing your muscles for activity.

Incorporating exercises that target specific muscle groups and joints can also help improve flexibility and mobility. For example, yoga or Pilates can be excellent options for enhancing overall flexibility and core strength. Additionally, incorporating exercises that focus on hip mobility, shoulder mobility, and ankle mobility can be particularly helpful for athletes participating in sports like soccer, basketball, or tennis.

 

Injury Prevention Strategies

While it’s impossible to completely eliminate the risk of injuries, there are several strategies you can implement to minimize the likelihood of getting injured during spring sports. Firstly, always warm up before any physical activity. A proper warm-up should include dynamic stretching, light aerobic exercises, and sport-specific movements to prepare your body for the upcoming activity.

Secondly, listen to your body and pay attention to any pain or discomfort. Pushing through pain can lead to more severe injuries. If you experience any persistent pain or notice any changes in your body, it’s essential to seek medical attention and take the necessary steps to prevent further damage.

Lastly, prioritize rest and recovery. Your body needs time to repair and regenerate after intense physical activity. Make sure to incorporate rest days into your training schedule and get enough sleep each night. Proper nutrition and hydration are also crucial for optimal recovery and injury prevention.

 

Conclusion

Preparing your body for spring sports is a crucial step in ensuring a successful and injury-free season. By understanding the importance of preparation, being aware of common injuries, and implementing physical conditioning, strength training, flexibility and mobility exercises, and injury prevention strategies, you can set yourself up for success. Remember to always listen to your body, seek professional guidance if needed, and prioritize rest and recovery. With these essential tips in mind, you’ll be ready to hit the field or court with confidence and perform at your best.

 

Join MOVATI Today and get Started with this Special Offer. Already a member? Get customized programming and improve your mobility and recovery by consulting with one of our Performance Coaches in club and complete your Game Plan Session or join seminars with one of our fitness professionals.

 

*MOVATI’s trainers and/or consultants are not health care providers, and do not provide any medical diagnosis, treatment or advice, and any trainer and/or consultant tips are not intended to replace the advice of a health care professional.

Cardio Exercises to Boost Heart Health and Stamina

FITNESS

In this modern age, maintaining cardiovascular health is more important than ever. One of the most effective ways to enhance cardiovascular health is through regular cardio exercises.

What are Cardio Exercises?

Cardio exercises, also known as cardiovascular exercises or aerobic exercises, are physical activities that increase the heart rate and promote the circulation of oxygenated blood throughout the body. Cardiovascular exercises not only strengthen the heart muscle but also enhance the efficiency of the entire cardiovascular system. Incorporating a mix of aerobic exercises into your routine can yield significant cardiovascular benefits over time.

Benefits of Cardio Exercises

Cardio exercises offer a myriad of benefits beyond just improving cardiovascular health. They help in weight management, enhance mood, boost energy levels, improve sleep quality, promote heart health, enhance stamina, and reduce the risk of chronic diseases such as diabetes, hypertension, and stroke. Regular cardiovascular workouts strengthen the heart muscle, improve blood circulation, and lower blood pressure, reducing the risk of heart disease and stroke. Additionally, engaging in aerobic activities increases stamina and endurance, allowing you to perform daily tasks with ease and tackle physical challenges more effectively.

Types of Cardio Exercises

Bungee Workout™

With a focus on choreography, experience the feeling of gracefully flying in the air with this core-focused, toning, full body workout that improves balance and stability.

Dancing

Whether it’s dancing in our BurlesK studio class or in a club, dancing is a fun and enjoyable way to get your heart rate up and burn calories. Various dance styles such as Zumba, salsa, hip-hop, and ballet offer cardiovascular benefits.

Walking

An accessible and low-impact exercise suitable for individuals of all fitness levels It can be done indoors on a treadmill or outdoors in various settings such as parks, neighborhoods, or hiking trails.

Running

A high-intensity aerobic exercise that involves moving at a fast pace, typically faster than a brisk walk Running can be done on treadmills, tracks, roads, or trails, and it offers numerous health benefits, including improved cardiovascular endurance and calorie burning.

Cycling

Whether it’s riding a stationary bike at the gym, cycling outdoors on roads or trails, or participating in spin classes, cycling is an effective cardio exercise that strengthens the lower body muscles and improves cardiovascular health

Swimming

Perfect for any fitness level, our aqua-fit classes offer a great combination of cardio and conditioning exercise. Water provides full-body resistance while being low-impact, making it ideal for those with injuries or desiring a more therapeutic workout. We offer a wide range of classes and open swim times to fit your schedule. So, what are you waiting for? Jump in and join the fun.

HIIT (High-Intensity Interval Training)

HIIT involves alternating between short bursts of intense exercise and brief rest periods. This type of workout is highly effective for improving cardiovascular fitness, burning calories, and boosting metabolism in a shorter amount of time.

Kickboxing

Combining martial arts techniques with cardio exercises, kickboxing workouts provide a high-intensity cardio workout that also helps improve coordination, balance, and flexibility.

How Much Cardio Exercise Do You Need?

According to the Australian Department of Health guidelines, adults should aim for at least 150 to 300 minutes of moderate-intensity cardio exercise or 75 to 150 minutes of vigorous-intensity exercise per week, spread across several sessions. This translates to about 30 to 60 minutes of exercise on most days of the week.

Safety Tips for Cardio Workouts

Start Slow

If you’re new to exercise or have any underlying health conditions, start with low-intensity activities and gradually increase the intensity over time.

Stay Hydrated

Drink plenty of water before, during, and after your workouts to prevent dehydration.

Listen to Your Body

Pay attention to any warning signs such as chest pain, dizziness, or shortness of breath, and stop exercising if you experience any discomfort.

Proper Warm-up and Cool-down

Always begin your workouts with a proper warm-up and end with a cool-down to prevent injuries and muscle soreness.

Conclusion

Incorporating cardio exercises into your routine is key to maintaining optimal cardiovascular health. Whether you prefer walking, running, cycling, swimming, or any other type of aerobic activity, finding activities you enjoy can make staying active a rewarding and sustainable lifestyle choice. Remember to consult with a healthcare professional before starting any new exercise regimen, especially if you have any pre-existing medical conditions.

The Captain America Workout: Train like a Super Soldier

FITNESS

Are you ready for the highly anticipated release of Captain America: Brave New World?

We are so excited to see how Marvel Studios will conclude Phase 5 of the Marvel Cinematic Universe (MCU) and how this story fits into the upcoming Phase 6.

In honour of the February 14th release day of Captain America: Brave New World, we want you to train like a true hero.

The Captain America Workout Routine:

Captain America Workout Day 1: Lower Body Day

Cardio: 10 Min Jog on Treadmill/6 MPH/ 2-4 Incline

Exercise Sets Reps
Squat 3 5
Deadlift 3 5
Jump Squats 2 12
Box Jumps 2 10
Lying Leg Curl 2 12
Standing Machine Calf Raise 2 15

Captain America Workout Day 2: Upper Body Day

Cardio: 10 Min Jog on Treadmill/6 MPH/ 2-4 Incline

Exercise Sets Reps
Military Press 3 5
Incline Dumbbell Press 3 5
Pull Up 3 12
Z Press 3 8
Push Up 3 12
Inverted Row 3 12

Captain America Workout Day 3: Active Recovery

On your active recovery days feel free to work on mobility (yoga is an excellent option)

Reserve your spot in one of our many Yoga class now: https://movatiathletic.com/members/#schedule

Captain America Workout Day 4: Lower Body Day

Cardio: 10 Min Jog on Treadmill/6 MPH/ 2-4 Incline

Exercise Sets Reps
Trap Bar Deadlift 3 5
Front Squat 3 5
Leg Press 3 12
Seated Leg Curl 2 15
Jumping Lunges 2 15 Each
Seated Calf Raise 2 15

Captain America Workout Day 5: Upper Body Day

Cardio: 10 Min Jog on Treadmill/6 MPH/ 2-4 Incline

Exercise Sets Reps
Bent Over Row 3 5
Incline Bench Press 3 5
Kneeling Shoulder Press 3 5
One Arm Dumbbell Row 3 12 Each
Dips 3 15
Chin Ups 3 15

Captain America Workout Day 6: Abs/Arms

Exercise Sets Reps
Plank 3 30 Sec.
Sit Up 3 15
Bicycle Crunch 3 15
Lying Floor Leg Raise 3 15
Weighted Crunch 3 10
Chin Ups 3 15
Dumbbell Curls 2 10
Overhead Dumbbell Extension 2 10
Barbell Curl 2 10
Skull crusher 2 10

Captain America Workout Day 7: Active Recovery

On your active recovery days feel free to work on mobility (yoga is an excellent option)

Reserve your spot in one of our many Yoga class now: https://movatiathletic.com/members/#schedule

So, who thinks they can do this all day? Members, Assemble!

Story Credit: Anthony Cozzetto, Social Media Specialist & Tyler Loucks, National Manager, Performance Coaching

 

Join MOVATI Today and get Started with this Special Offer. Already a member? Get customized programming by consulting with one of our Performance Coaches in club and complete your Game Plan Session or join seminars with one of our fitness professionals.

*MOVATI’s trainers and/or consultants are not health care providers, and do not provide any medical diagnosis, treatment or advice, and any trainer and/or consultant tips are not intended to replace the advice of a health care professional.

Group Fitness – Aerial Hoop

FITNESS

Class Category: Strength

Studio: Vibe

Class Length: 45-55 Minutes

Aerial Hoop – Level 1

This is the first stop on your journey to learning the beautiful, fun and strength building art of Aerial Hoop. Hoops will be set to a height that is accessible by sitting into the hoop. Class starts with a warmup and conditioning segment, followed by in hoop skills that are fun, exciting and IG photo worthy poses all put together in a beautiful flow.  This class will prepare you with the important foundations to move on to higher levels. Please attend at least 4 Level 1 classes before trying Level 2 Aerial Hoop.

Aerial Hoop – Level 2

PREREQUISITE- Minimum of 4 Level 1 to Aerial Hoop classes In Level 2 Aerial Hoop we build on the foundations learned in our Level 1 classes. This class is open to those who have taken at least 4 Level 1 classes and are familiar with basic poses and entries to the hoop as well as the safety precautions. In this level, you will learn beautiful poses such as twisted arabesque, mermaid, angel and so much more! Here we continue to develop strength with conditioning exercises and then take all the skills learned to combine them into exciting flows. This is where your love for Aerial Hoop will really develop!

Story Credit: Jayde Kabeya, National Manager, Group Fitness Education

 

Join MOVATI Today and get Started with this Special Offer. Already a member? Get customized programming by consulting with one of our Performance Coaches in club and complete your Game Plan Session or join seminars with one of our fitness professionals.

*MOVATI’s trainers and/or consultants are not health care providers, and do not provide any medical diagnosis, treatment or advice, and any trainer and/or consultant tips are not intended to replace the advice of a health care professional.

Group Fitness – Bungee Workout™

FITNESS

Class Category: Cardio

Studio: Vibe

Class Length: 55 Minutes

With a focus on choreography, experience the feeling of gracefully flying in the air with this core-focused, toning, full body workout that improves balance and stability. Please note there is a weight condition for this class – maximum of 275 lbs. Shoes are recommended for this class.

Story Credit: Jayde Kabeya, National Manager, Group Fitness Education

 

Join MOVATI Today and get Started with this Special Offer. Already a member? Get customized programming by consulting with one of our Performance Coaches in club and complete your Game Plan Session or join seminars with one of our fitness professionals.

*MOVATI’s trainers and/or consultants are not health care providers, and do not provide any medical diagnosis, treatment or advice, and any trainer and/or consultant tips are not intended to replace the advice of a health care professional.

Group Fitness – Anti-Gravity®

FITNESS

Class Category: Wellness

Studio: Vibe

Class Length: 55 Minutes

Anti-Gravity® Fitness 1

Discover the power, excitement, and pure joy of moving freely in all directions of open space! This class is designed to teach you the basics: Inverted flips and tricks that allow you to experience zero compression inversions. This class is not recommended for pregnant women. Please bring your Yoga Mat. Long pants and wearing layers are recommended for your comfort in the silk hammock. Please remove your jewelry before this class.

Anti-Gravity® Restorative

Anti-Gravity® Restorative is the gentle, meditative, slow stretching and rehabilitative version of Anti-Gravity®. The weightlessness of your body provided by the hammock will deeply open the entire spine, hips, shoulders, and the connective tissues of the body. Each class features various forms of flowing spinal traction.  Please bring your Yoga Mat. Long pants and wearing layers are recommended for your comfort in the silk hammock. Please remove your jewelry before this class.

Story Credit: Jayde Kabeya, National Manager, Group Fitness Education

 

Join MOVATI Today and get Started with this Special Offer. Already a member? Get customized programming by consulting with one of our Performance Coaches in club and complete your Game Plan Session or join seminars with one of our fitness professionals.

*MOVATI’s trainers and/or consultants are not health care providers, and do not provide any medical diagnosis, treatment or advice, and any trainer and/or consultant tips are not intended to replace the advice of a health care professional.

Crush Your 2025 Fitness Resolution This New Year with These 10 Tips

FITNESS

Is regular physical activity one of your 2025 New Year’s Resolutions? Has it also been a resolution in the past, only for your motivation to fizzle out until you stopped doing it completely? We understand, and that’s why we are sharing these amazing tips to help keep you motivated not just for a few weeks or months but for a year and longer — so that this same goal doesn’t end up on your next resolutions list.

Doing regular physical activity is a great way to improve your health and mood. Once you start doing it, you’ll be surprised at how easily your other problems (like dull skin, fatigue, bloating, stress, brain fog, etc.) disappear! So, it’s no surprise when regular gym-goers claim exercise to be one of the best ways to improve your physical and mental well-being.

However, despite the many benefits of physical activity, many find it difficult to stick to it in the long run. Continue reading to learn how to make exercising fun and stay motivated to workout in 2025!

  1. Plan A Routine — plan it, slay it, make it a habit.

The first step to success is planning a workout, whether it’s a yoga class, stretching and strengthening at MOVATI

  • Plan your workouts a week in advance: Write your weekly workout schedule on your calendar, stick a note on your fridge, set a reminder on your phone – anything to help you remember.
  • Schedule a time that works for you: Figure out a time that works best for you. Perhaps it’s when your gym is empty, and you can work out in peace, or maybe you like the evening crowd or the morning rush before work.
  • Create a routine: Your workouts should be like brushing your teeth; it’s something you just do! Try not to think of it as hard work. Tell people about what you’re doing or practice with a friend or family member for peer support.
  • Edit as you go: As you progress, you can play around with the frequency, intensity, time, or type of exercise. For example, after two weeks of jogging for 10 minutes a day, you can increase it to 20 minutes.

  1. Listen To Your Body — pain is a red flag, not a vibe

If, on a scale of 1-10, you feel your pain rise above a 4, then slow down or stop completely. Though it’s normal to feel soreness or muscle tension during strenuous exercise, especially when starting out, you must recognize whether or not the pain is good or bad.

If the pain is sharp, then stop and relax. If it lasts more than 24 hours, see a health professional. Don’t push through the pain; instead, adjust your routine to find the frequency and level that’s right for you.

  1. Set Your Goals — one step closer every single day

When starting out, you should set simple, attainable goals and then work your way up to longer-range goals. Remember to make all your goals realistic and achievable, even the long-term ones. If you don’t, you may get frustrated and give up when you’re unable to meet your goals.

  1. Let It Be Fun — turn your workout into a party

Find sports or activities you enjoy and then change up your routine to keep you on your toes. If you don’t enjoy exercise, try some of our many group fitness classes. You can also consider joining a sports league.

  1. Join Forces with Friends or Others — friends who sweat together, stick together

You are not alone. Invite your friends to join you in your workouts. Exercise with your loved ones. Play sports with your kids. Join our group fitness classes like yoga or spin. This can motivate you to show up daily.

  1. Reward Yourself — hit your goals, get your gifts.

After each exercise, take a few minutes to enjoy the feeling that exercise gives you. This type of intrinsic reward can help you make a long-term commitment to regular exercise. External rewards can also help. Upon reaching a bigger goal, treat yourself to a new pair of sports shoes or new clothes.

  1. Be Competitive — your competition: yesterday’s you

Always remember, it’s not others you are competing with! It’s yesterday’s version of you. Today, you are motivated and enthusiastic!

So, whether you’re aiming to place high in the marathon or just want to beat your personal records, add a competitive element to your workouts to boost your motivation. You can also share your milestones on social media, and some of your friends may even join you for a friendly competition.

  1. Take Time To Rest — rest is progress in disguise

We live in a go-go-go era. But our bodies need rest to repair the muscles that have been broken down during exercise. So, while it’s important to stick to your workout regime on a regular basis, it is equally important to allow yourself at least a day’s rest to recover and come back stronger.

  1. Put It On Paper — write your goals, see your growth

Hoping to lose weight? Boost your energy? Sleep better? Manage a chronic condition? Write down your goals! Seeing the benefits of regular exercise and writing down your goals can help you stay motivated by reminding you why you’re doing it.

You can also have an exercise journal where you note down what you do in every exercise, the duration you exercise, and how you feel afterwards. By writing down your efforts and observing the changes, you will realize your objectives and remind yourself that you are making progress.

  1. Include Physical Activity In Your Daily Routine — sneak in fitness all day long.

If it’s hard to find time to exercise, don’t start making excuses. Plan your workouts as you would any other important activity; you just need to prioritize your own fitness.

You can also engage in physical activity throughout the day by taking the stairs instead of the elevator. Take a walk during a break from work. Pedal the stationary bike or do jumping jacks while watching TV at night. Every little step counts.

The Final Say

Losing motivation to work out is a common obstacle, but you can overcome it with the right strategies and simple tips. By revisiting your goals, finding your why, mixing up your routine, and surrounding yourself with support, you can ignite your passion for fitness. Remember to stay positive, focus on enjoyment and reward yourself for your efforts. Every step you take brings you closer to a healthier and happier you this New Year!

Join MOVATI Today and get Started with this Special Offer. Already a member? Get customized programming and improve your mobility and recovery by consulting with one of our Performance Coaches in club and complete your Game Plan Session or join seminars with one of our fitness professionals.

*MOVATI’s trainers and/or consultants are not health care providers, and do not provide any medical diagnosis, treatment or advice, and any trainer and/or consultant tips are not intended to replace the advice of a health care professional.

5 Simple Habits to Kickstart Your Fitness Journey

FITNESS

The new year is right around the corner, and you’ll probably be more motivated now than ever to conquer your fitness goals and live a healthier life in 2025. After all, getting in shape and leading a fit lifestyle is one of the best things you can do for your physical and mental health.

Achieving your fitness goals is less about big changes but rather more about the power of small, consistent habits. It’s the daily routines that take you to success in whatever goals you are pursuing.

However, it is not always easy to self-motivate and stick to a routine without the right habits in place. You need a blueprint to make success inevitable and we are here to help. Here are our five most effective habits required to succeed in your fitness journey.

Most effective fitness habits

Habit 1: Setting and planning your goals

All journeys have their destination. If you are serious about your fitness and health journey, you must set achievable goals and plan accordingly. Avoid creating vague statements for your goals. You need to make clear goal statements so they can be achievable.

The key is to make these goals specific, measurable, attainable, relevant, and time-bound (SMART).

Vague goal: “I want to get better shape”

SMART goal: “I want to lose 10 pounds in 3 months by exercising for 30 minutes at least 4 times a week and maintaining a balanced diet.”

Vague goal: “I want to start running.”

SMART goal: “I aim to build up my running to 10 miles per week over the course of 2 months, starting with 2 miles per week and increasing the distance by 2 miles every two weeks.”

SMART goals are actionable and more likely to be accomplished because it sets clear directions and steps on how and when we could do them.

But goal setting is only half the battle. The next crucial step is planning – turning these goals into actionable steps. This involves creating a detailed plan that outlines what needs to be done daily, weekly, and monthly to reach your targets. It’s about breaking down your larger goal into smaller, manageable tasks that can be easily integrated into your daily routine.

Habit 2: Prioritizing consistency over intensity

Sticking to a regular workout schedule matters more than pushing for PRs or big numbers every session. Sustainable consistency beats short-term intensity spikes. Intensity has its place for progress, but the foundation must be set through recurring consistency first.

A structured workout schedule and staying consistent with your routine can go a long way in your fitness journey.

Tips to prioritize consistency:

  • Schedule workouts like any other important meeting – don’t cancel or reschedule
  • Focus on completing sessions rather than crushing yourself each time
  • Set reminders and prep gym bags/meals to support consistency
  • Gradually progress your workouts
  • Celebrate streaks of unbroken consistency
  • Combine easier and more challenging workouts across the week

Remember, missing a day or two is not a failure; it’s part of the journey. The important part is to get back on track as soon as possible. Consistency is about persistence; not perfection.

Habit 3: Prioritizing sleep and recovery

During quality sleep, muscle tissue repairs itself, and critical hormones are released to facilitate adaptation and growth. Skipping sleep impairs strength and aesthetic gains. Even worse, lack of sleep increases the risk of injury in gym and athletic sports. Treat rest with the same disciplined approach as your workout.

Tips for Quality Sleep & Recovery:

  • Prioritize 7-9 hours of sleep per night
  • Develop consistent pre-bedtime routines
  • Limit digital screen time before bed
  • Create an optimal sleep environment
  • Do not eat 3-4 hours before bed time to allow proper digestion of food
  • Schedule rest days between intense training sessions
  • Hydrate properly
  • Foam roll
  • Stretch

By dedicating focused efforts towards sleep and recovery enhancement between workouts, you maximize your training response. Gains compound faster by letting your body adapt. Rest is as crucial as your sets.

Habit 4: Tracking your progress

Tracking progress in detail is one of the most vital fitness habits yet often neglected. Without proper metrics, how will you know what’s working?

Tips for Tracking:

  • Take monthly body measurements with photos
  • Log workouts with reps, weight, intervals
  • Time your endurance runs or rides
  • Calculate strength gains through 1 rep maxes
  • Record calories, macros, and body weight
  • Use apps to compile data over time
  • Take before/after photos in the same clothes, lighting
  • Note workout quality, energy, soreness, and sleep

If you can track your gains and even your losses in the gym, you can make appropriate adjustments in your exercises and nutrition plans. Furthermore, tangible results and updates through tracking provide a boost in motivation and allow you to align your goals each week.

Tracking also helps minimize the mental stress of weight fluctuations and provides you with a general overview of your fitness progress and health.

Habit 5: Eating right

Eating right is half of the equation. You need to fuel your mind and body with nutritious sources through whole foods to help your body repair and boost your energy so you can conquer your workout sessions.

Tips for Eating Right:

  1. Meal prep based on target macro
  2. Prioritize protein, complex carbs, and healthy fats
  3. Always hydrate
  4. Limit processed foods
  5. Avoid sugars
  6. Manage portions using hands or weighing food
  7. Supplement if optimal nutrient needs are unmet
  8. Allow strategic cheats in moderation

Eating right enhances your physical abilities while nourishing your mind, allowing you to stay sharp, focused, and disciplined.

Occasional snacks or missed out workout sessions won’t derail progress; poor everyday eating habits will.

Bottomline

Your habits and routines are your foundation in whatever goals you are trying to pursue. If you can build positive habits related to your fitness and health goals, you can minimize the mental resistance to exercise and make fitness activities almost automatic.

Remember that motivation fades and fluctuates. But your habits will always remain and can become your default mode. By incorporating these habits into your fitness journey, you can increase your chances of achieving your goals.

Join MOVATI Today and get Started with this Special Offer. Already a member? Get customized programming and improve your mobility and recovery by consulting with one of our Performance Coaches in club and complete your Game Plan Session or join seminars with one of our fitness professionals.

*MOVATI’s trainers and/or consultants are not health care providers, and do not provide any medical diagnosis, treatment or advice, and any trainer and/or consultant tips are not intended to replace the advice of a health care professional.

The Mental Health Benefits of Exercise

FITNESS

How do you feel after a workout? Even when you’re purple faced and desperate for a lie-down, you feel pretty pleased with yourself after giving it a go, right? Once the initial breathlessness subsides after a workout, it’s common to feel like you have more energy, and those troublesome problems might not seem quite so big as before. While they might seem intangible these benefits are as real as – and arguably more important than – the results you see around your waistline. Exercise stimulates positive endorphins, clears your head and lifts your mood. A prescription of exercise can help you have a healthy mind.

Healthy body = healthy mind

We’re starting to realize just how vital exercise is for our wellbeing, both mental and physical. Doctors have reported 12% of cases of depression could be prevented with an hour of exercise each week. Up your workouts to three a week and you could reduce your risk of depression by 30%.

Can exercise help you handle stress?

Sure thing. A team of neurologists at Stanford Medical School, U.S., studied brain scans and found regular exercisers have more grey matter in the prefrontal cortex, which governs stress-management.

But when we feel down, everything can feel overwhelming. Time to crawl into a hole? In fact, the more stressed out you feel, the more you need to look after yourself – and a workout can be the happiest medicine. Research has shown that exercise is clinically proven to stimulate serotonin, your natural feel-good neurotransmitter.

Does exercise help anxiety?

Exercise is a natural and effective anti-anxiety treatment. It relieves tension and stress, boosts physical and mental energy, and enhances well-being through the release of endorphins. Anything that gets you moving can help, but you’ll get a bigger benefit if you pay attention instead of zoning out.

Find your mood-boosting workout

If the thought of hauling yourself out of bed to jump around feels as impossible as climbing Everest, start slow. You can always stop if you’re not feeling it, but all it takes is a few minutes of low-intensity exercise – even just walking – to trigger the release of pain-relieving endorphins. Every stretch releases tension and every movement makes oxygen flow a little faster. Look out for your tipping point, because the more aware you are of the moment your mood warms up, the better it feels.

Which workout will make you happy?

  1. To calm your mind: try yoga and pilates. Exercise that works with your breath are particularly good for improving mindfulness, which can also calm a spinning head and improve your mood.
  2. To release tension: try boxing or HIIT. Doing an intense exercise will completely absorb your attention – it’s impossible to think of anything but what your body is doing.

Ultimately, the key is to find a workout you enjoy, because then you’ll want to keep doing it. After exercise, take a moment to notice how your mood has lifted. The bright, calm satisfaction you get after your workout will keep you coming back for more. You’ll get hooked on the feel-good benefits of exercise, not just the physical results.

Join MOVATI Today and get Started with this Special Offer. Already a member? Get customized programming and improve your mobility and recovery by consulting with one of our Performance Coaches in club and complete your Game Plan Session or join seminars with one of our fitness professionals.

*MOVATI’s trainers and/or consultants are not health care providers, and do not provide any medical diagnosis, treatment or advice, and any trainer and/or consultant tips are not intended to replace the advice of a health care professional.