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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:

Meal prep based on target macro
Prioritize protein, complex carbs, and healthy fats
Always hydrate
Limit processed foods
Avoid sugars
Manage portions using hands or weighing food
Supplement if optimal nutrient needs are unmet
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?

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.
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.

New Class Format: Rave Ride

FITNESS

We are thrilled to announce the launch of our new cycle format – Rave Ride!

This new 45-minute class will launched in all MOVATI Athletic clubs in 2025.

Rave Ride is different from Speed & Power and Rhythm & Beats. It is an immersive experience fueled by music, energy, and results. Harnessing the power of music, expert coaching, and real-time metrics, we will climb, sprint, and jump our way to the finish line. Get ready to be so energized during the ride that you’ll surpass your own expectations without even realizing it!

Differences with Speed & Power:

No Functional Threshold Power (FTP) test – The FTP is a cycling performance test that happens at the beginning of every class to measure the maximum average power a cyclist can sustain for 3-5 minutes to calibrate your bike to your ride.
Gift Track – Our gift track is the half waypoint where the instructor gives the entire class a 3-4 minute break before finishing the second half of class.
Music is ONLY Electronic Dance Music (EDM) – To match the theme of a Rave, EDM includes many genres, such as house, techno, trance, drum and bass. This type of music is known to get people moving and the blood pumping – just like a good cycle class.
Not an outdoor ride – Speed and Power is known to take the outdoor ride inside and has a strong focus on metrics to help challenge you to improve every class.
No heads-up display – The big screen in our RIDE studio are shutoff and only lights and music will be the main focus of the class.

Differences with Rhythm & Beats:

No Choreography – Unlike Rhythm & Beats that incorporates different types of choreography during our classes, Rave Ride is fueled by music, energy, and results.
No Weights – Light weights will not be used in our Rave Ride classes.
Not a Rhythm Ride – Build on the no choreography, the Rave Ride will get you energized during the ride helping you to surpass your own expectations without even realizing it.

Who Is This For

Rave Ride cycle classes are for people who like to have fun while working out, get energized by music, lights and feel the hype when riding a bike. This class is a high-intensity workout that focuses on moving to the beat of the music.

We look forward to showing you what this class has to offer. Available for reservation on the Group Fitness Schedule.

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.

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

12 Days of Yoga

FITNESS

Who said the holiday season is the wrong time to practice yoga? There’s no wrong time to de-stress yourself with some stretching, meditation and breath control. Roll out your mat and add these 12 poses to your practice.

Don’t do them all at once. Try one pose each day of the festive season to let your body and mind gradually soak up the holiday spirit!

Day 1: A Partridge in a Pear Tree

Tree Pose

Day 2: Turtle Doves

Warrior 2

Day 3: French Hens

Warrior 3

Day 4: Calling Birds

Plank – lift up each of your 4 limbs one at a time Or Crow Pose

Day 5: Golden Rings

Wheel

Day 6: Geese a Laying

Pigeon

Day 7: Swans a Swimming

Cobra

Day 8: Maids a Milking

Cow Face Pose

Day 9: Ladies Dancing

Dancer’s Pose

Day 10: Lords a Leaping

Standing Split or Hand to Big Toe

Day 11: Pipers Piping

Close twist crescent lunge with hands mimicking a pipe

Day 12: Drummers Drumming

Warrior 1

Machine Orientation

FITNESS

When you first step into one of our clubs, it feels like you’ve walked into a maze of machines and equipment. There are weights, cardio machines, and more, all designed to help you achieve your fitness goals. However, figuring out how to use these machines correctly can be a daunting task, especially if you’re a beginner or haven’t had any formal training.

That’s where a machine orientation from one of our certified performance coaches comes in. Whether you’re new to fitness or just unfamiliar with the equipment, understanding how to use machines properly is essential for safety, effectiveness, and making the most of your workouts.

What to Expect During Your MOVATI Machine Orientation

Introduction to Different Machine Types
Proper Adjustments for Your Body
Proper Form and Technique
Safety Guidelines
Creating a Personalized Workout Plan

Why a MOVATI Machine Orientation is Important

Reduces the Risk of Injury
Maximizes Your Workout Efficiency
Boosts Confidence
Helps Build Good Habits Early On

If you’re interested in learning more about different machines and how to use them properly, register for a free machine orientation session in the app or stop by the front desk!

Staying on Track During the Holiday Season

FITNESS

The holidays can be a challenging time of year for many, especially when you are watching what you eat and focusing on having balanced meals. During this time, it can be hard to control what food you’re served, alcohol is abundant, and it can be difficult to refrain from binging when everyone else is loading up on treats.

Here are a couple of “tips” to get you through this Holiday season:

Start the day off with a modest breakfast and eat light snacks throughout the day.
Eat close to your usual times to keep your blood sugar steady. If your meal is served later than normal, eat a small snack at your usual mealtime.
If you are a guest in someone else’s home offer to bring a dish that you know fits into your meal plan,
Don’t skip meals. It will be harder to manage your blood sugar, and you’ll be really hungry and more likely to overeat.
If you slip up, get right back to healthy eating with your next meal. Don’t punish yourself, beat yourself or shame yourself.
Begin the meal by eating your vegetables first! Eating fibrous vegetables can balance your blood sugar and fill you up a lot faster-leading to less snacking and mindless eating.
Eat slowly. It takes at least 20 minutes for your brain to realize you’re full.
Eat mindfully. Be aware of what you are eating.
Avoid or limit alcohol. If you are having alcohol have it with food.
There are no bad foods. Select your favourite foods and enjoy them in reasonable quantities. Savour a small serving, especially if it is something that you do not eat often.
One piece of pie will NOT destroy your progress. Remember that life is to be enjoyed and sticking rigidly to a meal plan at times is not a sustainable lifestyle choice

Story Credit: Kristy Whyte, Nutritionist

10 Muscle Building Exercises For a Belt Squat Machine

FITNESS

The belt squat machine is arguably the most versatile machine for a lifter at any experience level. There are dozens of possible exercise variations, but we’ve narrowed it down to 10 of the best muscle-building exercises you can perform with it. There’s a mix of upper and lower body, time to build some muscle!

Belt Squat

It comes as no surprise that the first exercise is the belt squat itself. This movement is great since it doesn’t put any load on your spine. Instead, the load is placed on your hips — perfect for those with more sensitive backs.

As an added bonus, by loading your hips through a belt squat belt your hands and arms are free to move as you’d like. Prefer to keep them to your sides? That’s cool. Like to hold the handles to help with balance? No problem.

There’s also tons of versatility with this single exercise: stance width, foot angle, amount of forward lean or degree of knee bend, you can hit your legs from many different positions.

Lunges

Next up are lunges. Lunges come in many forms: forward lunges, walking lunges, curtsy lunges, and such — all working your legs a bit differently. That said, the best lunges when using the belt squat machine are stationary reverse lunges (usually called “split squats”) and alternating reverse lunges.

Due to the belt squat’s frame, you won’t have the space to step forwards or very far out to the side. Because of this, reverse lunges are the best candidate. Just watch your footing when you step backward, since you’ll be stepping off the platform.

Bulgarian Split Squat

Ah yes, the most hated enemy of almost all lifters — Bulgarian split squats. These are a type of lunge where your feet remain stationary but your body dips down and back up. The exciting twist is that your back foot should be elevated, making this a challenging exercise.

Feel free to use a plyo-box, weight bench, or even a chair to prop your foot up. If the top of your foot is uncomfortable, go ahead and place a rolled-up towel or mat on the edge of your elevated surface. Many find it easier to push themselves hard on Bulgarian split squats using the belt squat machine since you can hold the bar. Without having to actively balance so much, you can focus more on the actual movement.

Belt Marches

The next exercise we have is belt marches. I know, it looks really simple. But don’t let its simplicity fool you. Throw a serious amount of weight on the machine and literally march in place, driving your knees to roughly the same height as you would when climbing a flight of stairs. Your glutes will be screaming — trust me.

Calf Raises

Time for those calves to get some love. If you don’t want anything fancy, a calf raise on the platform will do just fine. That said, using a piece of scrap wood like a 2×4 can be great to get an extra range of motion to build more muscle. For a more home gym-friendly option, place a 25lb bumper weight plate on the platform. This will add a couple of inches to get your calves burning.

Stiff Leg Deadlifts

Thought deadlifts were impossible on a squatting machine? Think again. While you could technically just hold onto the middle center pole during your set, you’ll find it more comfortable to swap out the belt squat belt for a straight bar attachment. If you’re working out alone: tie a resistance band around the support arm so that when you lift up to start your set, the tension will automatically pull the stoppers away.

Bent Over Rows

To add some slabs of muscle to your back, rows are the way to go. Using the same straight bar attachment as in #6, you can do a classic bent-over row.

One Arm Rows

Alternatively, replace the straight bar with a standard cable machine handle to perform single-arm rows. Combined with a lunge stance, you can get a great stretch with this variation.

Bicep Curls

Building your biceps is definitely possible on the belt squat machine. Simply use your favorite attachment (rope, straight bar, cambered bar) and squeeze hard at the top. In just a couple of sets, your arms will be pumped up and ready for the beach.

Sumo Squats

Finally, the belt squat can also be used for sumo squats. Place your feet wide on the platform with your feet angled outwards and drive your knees outwards while you squat down. You can hold the middle metal lever or clip on your favorite attachment for a less awkward grip.

Final Thoughts

The Belt Squat Machine isn’t just a one-trick pony. While belt squats are the obvious main choice, you can actually get an awesome full-body workout with this machine. Interested in learning more about the Belt Squat Machine?

The Benefits of Woodway Treadmill Training

FITNESS

There are two types of treadmills, and they are not created equal. There are traditional treadmills, which run on a belt system. Then there are high-performance Woodway treadmills that use a ball-bearing system designed to eliminate slipping.

Woodway treadmills provide a much more stabilized and reactive run that helps a runner achieve a more efficient stride. Increased efficiency means improved performance and reduced risk of injury, and who doesn’t want that?

Conventional treadmills absorb a lot of the runner’s energy, while the surface of Woodways are designed to give energy back to the runner in a way similar to a Mondo track surface, without the turns and impending muscle imbalances.

The Woodway Difference

Smooth and low-impact surface

Woodway treadmills feature a slat belt running surface, which is designed to provide a smooth and low-impact running experience. This can be particularly beneficial for runners with joint pain or those who are looking to reduce the stress on their joints.

Energy-efficient

Woodway treadmills are known for their energy-efficient design. They use a unique drive system that reduces the amount of energy required to operate the treadmill, making them more environmentally friendly and cost-effective to run.

Customizable workouts

Many Woodway treadmills come with customizable workout programs and training regimens that can be tailored to meet your individual fitness goals.

Durability

Woodway treadmills are built to last and are known for their durability. They are often used in commercial settings, such as gyms and fitness centers, where they are subjected to heavy use on a daily basis.

How to Start Running: A Beginner’s Guide

FITNESS

If you’re keen to get running but lack the knowledge fret not – our MOVATI Performance Coaches have tips that will help you get started on the right foot.

One of the beauties of running is how simple it is to get started. With a good pair of running shoes, you can step out your door and get going—and you can do it at just about any age. Running is a great way to help improve your heart health, burn calories, and boost your mood, among many other benefits.

Before you start any new exercise routine, check with your doctor

Running is a high-impact physical activity that can put added stress on your body. Make sure your joints and body can handle the impact, especially if you have been sedentary or have other health issues.

Once you’re good to go, the steps to start a new running routine are simple

Start by walking

If you’re new to exercise or have been sedentary for a while, start gently. Work your way up to walking briskly for 30 minutes a day, three to five times a week.

Add running

Once you’ve been walking for a few weeks, incorporate periods of running into those 30 minutes. Warm up with 5 minutes of brisk walking and then gradually mix walking and running. Try running for 1 minute, walking for 2 minutes and repeating. As you become more comfortable running, lengthen the time you do it.

Focus first on time and later build up your speed, stamina and mileage

Initially focus on increasing your time running rather than distance. The idea is to get out there and move, no matter how fast or slow you do it. Once you get your body moving consistently for a period of time, you can pick up the pace, build up your mileage or increase your endurance.

Running is an individualized sport that will look different for everyone. How often you run, how far or how fast will depend on your motivation and goals. Whether you hope to get fit or stay healthy, be social, have fun or tackle your first 5K or half marathon, knowing your motivation can help you tailor your (formal or informal) running plan.

Running Basics FAQ

You don’t have to overthink how you run, but a few tips on running form, pace, and breathing can help you become a more efficient runner.

How should I warm up?

Make time for 5-10 minutes of warmup to get your blood circulating, oxygen flowing, and to wake up your body. Do dynamic stretches where you warm up your muscles through movement, such as jumping jacks, high knees, butt kicks, and leg swings.

How should I feel when I’m running?

As a beginner, you might feel some discomfort when you start running, but if you’re feeling pain, you should stop and check in with your doctor.

How fast should I run?

Try holding a conversation with your running partner. If you can’t talk comfortably, slow down. If you’re running alone, try talking out loud to yourself and make sure you can do so comfortably.

How should I breathe while running?

Your breathing is an important part of your run, helping to get oxygen to your muscles. Some people breathe through their noses, some through their mouths and others do a combination of both.

What’s proper running form?

Good running form can help you become a more efficient runner and help prevent injuries. Here are some quick tips to get you started:

Arms

Your arms are your power, while your legs are your strength. Let your arms swing naturally and at a relaxed 90-degree angle. Relax your shoulders, too. Avoid a skating motion; don’t let your hands cross over the center line of your body. This helps to conserve energy.

Feet

Land with your foot centered and directly under your body.

Body

Keep your upper body upright yet relaxed. As you run, lean slightly forward so you have better momentum. Avoid hunching over or bending from your hips.

What’s the best way to cool down?

Take the time to gradually slow down your heart rate rather than stopping suddenly. You’ll want to quiet your body and let it know it’s time to rest. That will look different depending on your level of exertion. If you’re running, slow down to a gentle trot or walk. If you’re walking, transition into slow stretching such as 20-30 seconds of lunges.

Where’s the best place to run?

Find somewhere that offers you the opportunity to run consistently and where you enjoy doing it. In order to develop into a more versatile runner, eventually try varying your running surface. Run a mixture of streets, sidewalks, treadmills, tracks, grass, dirt road and so on.

How often should I run?

Aim for frequency rather than speed or distance. Establish a weekly running schedule to get into the exercise habit.

How to Stay Motivated

Have a plan

Schedule your run. Put it on the calendar. Be consistent about it. If the only time you have to yourself is during your lunch break, schedule your run then. If the time before work or school is best, make that the time you do it. Set an alarm if needed. That said, listen to your body: if you don’t feel like running one day, it’s OK. It may be a sign that you and your body need a rest.

Know your goal

Be intentional about why you’re running—whether that goal is to stay healthy because you have high blood pressure or because you’ve signed up to run a 10K in three months. Remind yourself that today’s effort will add up to something bigger in the long run.

Run with friends

It’s harder to talk yourself out of a run when someone is waiting for you. Plus, you can motivate each other.

Join a running club

Find motivation from other runners. Join a local running club and join their online forums. Talk to other friends who run or connect with runners on online forums.

Sign up for a race

Once you’re running regularly, you may start thinking about participating in a road race. They’re often called “fun runs” since most runners do not enter them for serious competition. No matter your level of competitiveness, consider training for a race—even if your goal is simply to finish. Whatever the race distance—5K, 10K, half marathon or a full 26.2-mile marathon—set specific training goals over several months before your race.

Record your progress

Running apps or other online fitness trackers make it easy for you to track your progress and help you feel good about your accomplishments. Or go old school and record your runs, mileage, and time in a journal or calendar.

How to Build Endurance

Once you’ve mastered basic running skills, start getting your body used to running for longer periods of time. The emphasis in this base-training phase is to build distance not speed. Running too fast, too soon can burn you out physically and mentally and make you more susceptible to injury.

Increase your miles slowly

Some runners recommend increasing your mileage, distance, and intensity by no more than 10 percent per week to avoid overuse injuries. If you’re new to exercising and running, you may want to start with a 5 percent increase per week.

Cross train

Do an activity other than running to give your legs and running muscles a break. Cycling, swimming, aerobic dance, cross-country skiing or using an elliptical trainer offer complementary aerobic exercises that can help you prevent burnout. It’s less important to incorporate cross training during the initial few weeks of running when you’re trying to establish a running base. Once you build up that running base and increase mileage, increase your cross training.

Strength train

Incorporate strength training to improve your efficiency and overall performance. There are many ways to strength train aside from lifting weights or using weight machines at the gym. There are simple exercises you can do at home to strengthen the muscles you use most when running.

Rest and recover

As you build mileage, your body needs time to recover with rest days. Once you get past the walk/jog stage, then start running “long days/short days.” For instance, if you do 4 miles one day, you might just do 2 miles the next day.

Story Credit: Filip Owczarzak, Performance Coach

Habit 1: Setting and planning your goals

Habit 2: Prioritizing consistency over intensity

Habit 3: Prioritizing sleep and recovery

Habit 4: Tracking your progress

Habit 5: Eating right

Bottomline

Healthy body = healthy mind

Can exercise help you handle stress?

Does exercise help anxiety?

Find your mood-boosting workout

Which workout will make you happy?

Differences with Speed & Power:

Differences with Rhythm & Beats:

Who Is This For

Belt Squat

Lunges

Bulgarian Split Squat

Belt Marches

Calf Raises

Stiff Leg Deadlifts

Bent Over Rows

One Arm Rows

Bicep Curls

Sumo Squats

Final Thoughts

The Woodway Difference

Smooth and low-impact surface

Energy-efficient

Customizable workouts

Durability

If you’re keen to get running but lack the knowledge fret not – our MOVATI Performance Coaches have tips that will help you get started on the right foot.

Before you start any new exercise routine, check with your doctor

Once you’re good to go, the steps to start a new running routine are simple

Start by walking

Add running

Focus first on time and later build up your speed, stamina and mileage

Running Basics FAQ

How should I warm up?

How should I feel when I’m running?

How fast should I run?

How should I breathe while running?

What’s proper running form?

Arms

Feet

Body

What’s the best way to cool down?

Where’s the best place to run?

How often should I run?

How to Stay Motivated

Have a plan

Know your goal

Run with friends

Join a running club

Sign up for a race

Record your progress

How to Build Endurance

Increase your miles slowly

Cross train

Strength train

Rest and recover