Category: Lifestyle

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.

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.

Stress and Your Health

LIFESTYLE

Stress can have profound and wide-ranging effects on health, impacting both the body and mind. Chronic stress triggers the release of cortisol and other stress hormones, which can lead to a variety of health issues. Physically, it can cause headaches, muscle tension, and gastrointestinal problems, and it is also associated with increased risks of hypertension, heart disease, and a weakened immune system.

Stress can disrupt sleep patterns, leading to insomnia or poor-quality sleep, which further exacerbates health problems. Mentally, chronic stress can contribute to anxiety, depression, and cognitive impairments such as difficulty concentrating and memory problems.

Adopt Healthy Lifestyle Changes to Address Stress

Additionally, stress can lead to unhealthy coping mechanisms, such as overeating, smoking, or excessive alcohol consumption, which can further degrade overall health. Addressing stress through healthy lifestyle changes, relaxation techniques, and professional support is crucial for maintaining both physical and mental well-being.

Reach out to Kristy Whyte, Registered Holistic Nutritionist, to book a complimentary virtual information session today and learn how working with a nutritionist can help you reach your health and wellness goals. kwhyte@movatiathletic.com

What is Olympic Weightlifting?

Olympic Weightlifting
LIFESTYLE

Olympic Weightlifting, otherwise known as “Olympic-style weightlifting” is based on a sport which incorporates the use of two independent lifts requiring the athlete to lift a loaded barbell from the floor to an overhead position in an explosive manner. The two lifts, the “Clean & Jerk” and the “Snatch” are explosive movements as they require a combination of maximal strength and speed.

Athletes in other sports that require high-load speed strength such as football, volleyball, basketball, and track and field use these 2 lifts and their variations have been shown to improve many aspects of their movement like jump, sprint, and balance.

Learning Olympic Lifts

If you want to learn these lifts, you need to be patient. First, there are safety requirements. You need to have good mobility, flexibility and balance to start. Don’t be discouraged!!! The journey to master these lifts can also create a healthier and more athletic version of you. The MOVATI Athletic FUEL Studio is a great place to learn everything you need to get started. In the path of learning the full lifts, you’ll see there are many familiar exercises that can be use to practice every section and position of these lifts with control and intensity progression.

7 Exercises to Help You Prepare for Olympic Weightlifting

Some exercises that can help you on your path to learning full Olympic lifts are listed below.

  1. Front Squat
  2. Push Press
  3. Overhead squat
  4. Front BB Lunges
  5. Deadlift
  6. Bent Over Row
  7. Hanging Leg Raises

13 Dynamic Warm-Up Exercises to Do Before You Lift

Athletes use Dynamic Warm Ups to prepare their bodies for lifts. Try this 5-minute Simple Dynamic Warmup before your next lift.

  1. Ankle Rolls x10 each
  2. Knee and Hip Circles x10 each
  3. Active Side and Forward Bends x10 each
  4. Shoulder Circles x 20 each
  5. Elbow and Wrist Circles x10 each
  6. Neck Circles x10 each
  7. Neck Circles x10 each
  8. Bodyweight Squat x20
  9. Thoracic Extension in Squat x20
  10. Cossack Squat x20
  11. Glute Bridge x20
  12. Scapular Push Ups x20
  13. Side Planks x1 min/side

Are you looking for more guideance? Get customized programming and expert guideance from our certified Performance Coaches in club. All members receive a complimentary Game Plan Session to assess and track your health and wellness, you’ll work with a certified MOVATI fitness professional to design a personalized fitness plan to meet your needs and goals.

Join MOVATI Today and get Started with this Special Offer.

Story Credit: Milad Emadi, Director, Personal Training

Why Work with a MOVATI Nutritionist

LIFESTYLE

Working with a nutritionist offers a multitude of benefits that can significantly enhance one’s overall health and well-being. Here is an overview of some of the ways a nutritionist can help you:

  • Nutritionists provide personalized dietary plans that are tailored to meet individual health needs, preferences, and goals, ensuring a more effective and sustainable approach compared to generic diet plans.
  • They play a crucial role in managing and improving chronic conditions such as diabetes, heart disease, and digestive disorders through targeted nutritional strategies.
  • Nutritionists can boost athletic performance by optimizing nutrition for energy, muscle building, and recovery.
  • They offer essential support for those with specific dietary needs, such as vegans or individuals with food allergies, ensuring balanced and nutrient-rich diets.
  • Working with a nutritionist can lead to improved mental health, a stronger immune system, and increased energy levels, while educating individuals on making informed and healthier food choices.
  • Nutritionists will help address complex hormonal, digestive, and nervous system needs that will support your health goals.

This holistic approach not only addresses immediate health concerns but also fosters long-term healthy eating habits and a better relationship with food, contributing to a higher quality of life and overall well-being.

Reach out to Kristy Whyte, Registered Holistic Nutritionist, to book a complimentary virtual information session today and learn how working with a nutritionist can help you reach your health & wellness goals. kwhyte@movatiathletic.com

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

Top 10 Recovery Tips for Runners

FITNESS

We need to take our recovery as seriously as we take our run training. It’s a crucial element in order for us to see the desired results from our sessions. We are also all built differently, so some of these tips might work better and have more of an affect for certain runners, compared to others.

We’re always seeking ways in which we can improve. Your training needs to improve in order to achieve faster times whilst racing. But how can you improve your training?

Fatigue naturally restricts our training, so over the past few years I’ve really focused on recovering as fast as possible. Doing what it takes to get my body into a place where it’s ready to train at ultimate performance.

There’s a fine line between reaching your peak performance and overtraining. It’s also impossible to run to your full potential unless you’re fully recovered, feeling fresh and raring to go.

Here are some of my best recovery tips that I’ve learnt from the past few years of running that have helped me improve my times astronomically:

Protein within half an hour of a hard session

This is probably the most important tip and the thing that has helped me improve the most. After a track, tempo, hill session, hard parkrun or race, it’s crucial to give your body the protein it needs for your muscles to build and recover.

Think of this as the same concept of a car emptying its tank. The fuel it needs to get going again is the protein your body needs to recover in order to train again. It’s absorbed best within half an hour of doing your session.

I personally have a scoop of diet whey protein within half an hour of every hard session. I use diet whey protein to try stay lean for running and to avoid bulking up.

Hydration in the form of electrolytes, during and straight after a run helps speed up the recovery process. I start every day with a hydration tablet, which is full of electrolytes that my body absorbs and stores for when it’s required on a run.

Loads of fruit, veg and good carbs (before big sessions)

The more natural the food the better. It’s important to bear in mind that everyone reacts differently to different diets and nutrition, so what works for me may not necessarily work for you. I always make sure to get a mixture of good fruit and vegetables.

Try not to fall into the trap of eating the same fruits and veggies all the time.

Great vegetables for runners are things such as kale, broccoli, spinach, beetroot, sweet potatoes, sweet corn, carrots, lentils, chickpeas and black beans. When it comes to fruit, look to add oranges, kiwi, pineapple, berries, tomatoes and bananas do your weekly nutrition.

Some of the benefits of eating the above include: great source of calcium, vitamin B, vitamin C, iron, potassium and a whole lot of goodness that helps with recovery and keeping healthy by building a strong immune system.

Good carbs are the ‘fuel before the session’, followed by protein which is the ‘post session fuel’.

Pre and Post session stretching and foam rolling

Warming up and cooling down before big sessions is often as important, if not more so, than the actual session itself – and something that a lot of runners’ neglect. Be kind to yourself and give your body the time it needs to warm up and cool down rather than just doing the session and stopping straight away.

Whether it’s a hard or easy session, allow yourself at least 10 minutes to stretch pre and post run. I know it can be boring and time consuming, but it helps release some of the lactate that has built up, and that is the body fluid that makes you stiff.

Foam rolling should be done according to feel. I aim to do a foam rolling session at least 3 times a week – also after my harder session, rolling through the muscles that need the most attention and releasing the tightness from within them so they can recover as quickly as possible.

I know we are all tight for time, but if you could just set aside 5-10 minutes a day for this, that goes a long way!

Yoga or mobility work at least once a week

 We all know that running makes your muscles tight, but I only figured out just how tight mine were when I went to my first Yoga class about a year ago. I was that guy who could barely touch his knees never mind his toes. ‘Downward facing dog’ was definitely a lot more painful than the pleasurable stretching pose it’s supposed to be (I looked more wobbly than a baby giraffe at birth).

Since that day I found that Yoga is very beneficial to us runners. I now go every week, without fail, and am a whole lot more flexible than a year ago (yes – I can indeed touch my toes now and hold a comfortable ‘downward facing dog’ pose). Considering how much Yoga helps the recovery rate, not just physically but mentally, I wish I had starting Yoga when I first started running.

Often I do a Yoga session, purely for the mental recovery side of things. Yoga gives you a break from the fast paced world we live in and really allows you to reset the mind, so that you’re in the best possible place going forward, whether it’s in running or just life in general.

At least 8 hours of sleep

 Sleep is when your body truly recovers. Aim to get at least 8 hours, even if you’re not in a deep sleep for 8 hours, give yourself the chance.

By sleeping for 8 hours per night you’re allowing muscle regeneration to fully take place, and your body to soak up a lot of the good work that you’ve put in.

Since having kids, I haven’t been able to consistently get 8 hours of sleep a night. I’ve certainly felt the impact of this and cannot stress how important it is to get a good sleep.

It’s almost impossible to perform to your full potential when you’re not getting enough sleep.

Wear compression tights/socks or recovery boots

 Whether it’s during a session or post session, compressing muscles helps speed up the recovery process. Studies have been done to prove this and I can vouch for this, having personally tried and tested various different compression socks and tights.

Often after a big tempo session or race my calves seem to twitch like crazy from the build-up of lactate acid. Compression socks help maintain the blood flow and completely remove that uncomfortable feeling.

Recovery boots have been a great addition. They speed up the blood flow and increase the recovery time. It’s also a form of recovery where you can recover and work at the same time… bonus!

Elevate the legs

 Aim to keep your legs elevated for about 30 – 45 minutes in your day. A good time to do this is often whilst watching TV in the evenings. The point of this is to circulate/drain all the unwanted lactate within the legs, then allowing fresh, nutrient rich blood to replace this.

Have a sports massage before a big race

These are never the most ‘exciting’ massages and can often be very painful, but they are usually worth it. A pre-race, deep tissue sports massage wakes the legs up and rejuvenates the muscles.

Ensure you go for one about 4-5 days before a big event. Be careful not to go too close to race day as the soreness from the sports massage can stay in your legs for a couple of days. Anything from 4 days before the event can be a deep tissue sports massage, anything closer should just be a light massage.

Massage guns are also very popular. They’re a great way to lose up tight areas too.

Keep the recovery days easy

Recovery days should always feel easy. A great way to train is one hard day followed by one recovery day. Often I find that my legs feel fresher if I do a light jog rather than completely rest. However, this isn’t the case for everyone.

This concept took me ages to learn and is easier said than done. When getting fitter, I often found I would get bored on easy runs and time would go slowly and I was worried people would see this slow pace on Strava. Since getting over this fear, it’s been onwards, upwards and progress all the way.

It’s also important to listen to your body. If you have a big session planned, but you’re fatigued and your body is screaming for recovery then it’s best to listen and skip the session. This is not always the easiest thing to do and it takes a lot of discipline, especially if you’ve mentally prepared for the session and feel guilty for missing it. But there are times when you just need to listen to your body.

Ice Bath and cooling muscles

Ice baths are definitely not the most comfortable thing to do after a tough session, but shocking the muscles by jumping into an ice bath helps improve recovery by reducing the inflation. The cold constricts the muscles, flushing away the waste and unwanted fluids when they open up again.

I once took part in the crazy race called the ‘Kosmos 3 in 1’ where you run a marathon in the morning, a half marathon at lunch and a 10k in the evening – an absolutely brutal race. Ice baths and a freezing cold swimming pool definitely did the trick and was the thing that helped most to ensure you’re recovered by the time the next race starts.

I hope these recovery tips can help you – it’s all these bits in and around training that all add up at the end of the day, onwards and upwards!

Join MOVATI Today and get Started with This Special Offer. Already a member? To customize programming and help you improve your training, consult with one of our Personal Trainers in club and complete your Game Plan Session or join seminars with one of our fitness professionals.

Story Credit: https://www.runnersworld.com/recovery/ 

How You Can Keep Training Hard After 50

FITNESS

No, age isn’t just a number. But it’s not a harbinger of gym doom, either. Tweak your training smartly, and even if you’re nowhere near 50, you’ll feel strong as the years go on (and on, and . . . on). Here’s your guide to eternal power.

We all know that staying in shape gets harder as you get older. But with more guys in their 50s hitting the Ironman, and other guys in their 50s and 60s looking like 20-somethings, you know your potential: You can stay in shape even as you age.

Your own muscle quest can continue past the half-century mark, and we’ve found the elder-statesmen trainers who can show you how. Maybe you can’t endure hypertrophy hell anymore—but you’re not headed for Jazzercise and speed-walking, either.

 

Step 1: Change Your Mindset

If you’re on the older side still approaching workouts as if you were in your 20s, you’re destined to fail. And if you’re young and already tired of tweaking joints and muscles, just you wait. Everyone can gain from making these four mental adjustments.

 

Dumbbells Are Your Friend

Barbell lifting is the gym gold standard, but it restricts your limbs from moving comfortably. (It’s overrated in your youth, too.). As you age, consider ditching the barbell presses for dumbbell presses, for example, since, as Krahn says, your connective tissues are losing elasticity.

 

Embrace Bodybuilding Moves

Total-body moves (think cleans and squats) are CrossFit mainstays, but bodybuilding-style isolation exercises like biceps curls should also be in your workouts. You’ll recover from these exercises more quickly than heavy lifts, allowing you to train more often. Do them twice a week.

 

Work Hard, Recover Harder

Your body can still recover from brutal workouts—with a little extra TLC. So double down on recovery time. Trainer Bobby Maximus, 42, author of the book Maximus Body, hits the spa more than the gym. Do the same. For every half hour in the gym, spend an hour foam rolling or doing easy yoga.

 

Step 2: Identify the Real Enemy

The biggest threat to staying fit comes from inside your body. Sarcopenia, the age-related loss of skeletal muscle mass, erases 3 percent to 8 percent of your muscle mass each decade starting in your 30s. But you can fight back.

 

Build Power

You don’t beat sarcopenia just by lifting weights to build strength, says Brad Schoenfeld, Ph.D., a veteran muscle researcher. You need to build a unique brand of strength: power.

 

Classic strength is your ability to lift, say, 20 pounds. Power is your ability to lift that same weight quickly. Build power training into your workouts twice weekly, using lighter weights for your exercises. Do 3 sets of 6 reps, taking 2 seconds to lower the weight and no more than 1 second to accelerate it upward.

 

Eat for Muscle

Training breaks down your muscles, so you need protein to rebuild. Skip that and your muscles never fully recover.

 

Step 3: Love the Little Things

The big, badass exercises (power cleans!) are fun, but it’s the little ones with nerdy names that keep you healthy.

 

Elevated Hip Bridge Hold

Strengthen your hamstrings, which come into play whenever you pick up a box. Lie with your back on the ground, heels on a chair, toes pointed toward the ceiling, knees slightly bent. Tighten your core, dig your heels into the chair, and raise your hips as high as possible, or until your hips are in line with your knees and shoulders. Hold for 20 to 30 seconds, squeezing your hamstrings. That’s 1 rep; do 5 .

 

Pallof Press

Meet your weapon against lower-back pain. Anchor a resistance band to a post just below shoulder height. Grasp the band with both hands, arms near your chest; turn so your left shoulder faces the anchor point; and step away until the band is tight. This is the start. Tighten your core and straighten your arms in front of you; hold for 2 seconds. Return to the start. That’s 1 rep; do 3 sets of 12 to 15 per side.

 

Resistance Band Pull-Apart

Midback strength will protect your shoulders long-term. Stand holding a light resistance band in both hands, arms in front of you, core tight, palms facing each other, just a slight bend in your elbows. Keeping your arms parallel to the ground, rotate your arms wide, pulling the band apart, squeezing your shoulder blades. Pause, then return to the start. That’s 1 rep; do 3 sets of 15.

 

Step 4: Make Better Moves (& Fix the Bad Ones)

Newsflash: Your body doesn’t care that you can pull off Instagram’s wildest exercise hits (and your happy-hour buddies don’t, either). Build muscle and stay healthy by relying on safe movements—and modifying some riskier ones, too.

 

3 Moves to Love

Romanian Deadlift

Not everyone has the hip mobility to deadlift from the ground. Romanian deadlifts help. Start standing, holding weight at your hips, then slowly lower your torso and push your butt back.

 

Floor Press

This offers the same chest-development upside as dumbbell and barbell bench presses while delivering greater protection for your shoulders.

 

Hollow Hold

This gymnastics staple has you lying on your back, lower back pressed into the ground, legs and shoulder blades off the ground. That builds all-around core strength.

 

3 Moves to Tweak

Max-Height Box Jump

Box jumps develop lower-body explosiveness, but set the box 10 inches lower than your max.

 

Wide-Grip Pullup

Opt for neutral-grip pullups instead, with hands slightly wider than shoulder width, protecting your shoulders from long-term injury.

 

Barbell and Dumbbell Military Press

Most lifters lack the shoulder mobility to press overhead. Opt for land-mine presses instead, allowing your arms to move slightly in front of your torso.

 

Story Credit: https://www.menshealth.com/fitness/a35091902/men-over-50-workout-tips/

 

Join MOVATI Today and get Started with This Special Offer. Already a member? To customize programming and help you improve your training, consult with one of our Personal Trainers 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.

 

MOVATI Cares Donates $3,819.30 To Edmonton’s Food Bank!

IN CLUB

MOVATI Athletic is thrilled to announce the overwhelming success of Shake Days, a MOVATI Cares initiative which took place from March 4th to 6th, 2024.  Thanks to our MOVATI Windermere community, we not only met but surpassed our donation goal, raising a total of $3,819.30 for Edmonton’s Food Bank.

MOVATI Cares, a program designed by MOVATI Athletic, strives to support charitable organizations that help members in our communities lead a healthier and happier life.  Shake Days was an event where all proceeds from the sale of shakes at the MOVATI Athletic Windermere Café were donated to Edmonton’s Food Bank.

With the support of the Edmonton community, Edmonton’s Food Bank provides food for over 34,000 people each month through their hamper programs and over 400,000 meals and snacks monthly through partner soup kitchens, shelters, schools, and other community groups.

“Together, we have demonstrated that when we come together as a community, we can create meaningful change and support those in need”, commented Chuck Kelly, President, and CEO of MOVATI. “We would like to extend special thanks to all our Club Members, Team Members, and Partners.  Without your support and dedication to this cause, Shake Days would not have been possible.”

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MOVATI Athletic is a privately held company with 16 locations across Canada and growing, with over 130,000 members and more than 2,000 employees. From the premium equipment and spa-like amenities to an industry-leading selection of group fitness classes, MOVATI offers a full range of fitness services tailored to its members’ needs. Driven by a vision to empower people’s lives through fitness and health, making the communities it serves healthier and happier.

MOVATI Athletic is poised for growth with new clubs opening across Canada. Visit MOVATI.com for more information.

To learn more about Edmonton’s Food Bank and how you can continue to support their mission, please visit https://www.edmontonsfoodbank.com/. Let’s make a difference, together!

MOVATI Cares Donates 67,654 Meals to Ontarians Through Feed Ontario!

IN CLUB

MOVATI Athletic is thrilled to announce the overwhelming success of Shake Days, a MOVATI Cares initiative which took place from March 4th to 6th, 2024.  Thanks to our MOVATI community, we not only met but surpassed our donation goal, raising a total of $33,827.23 providing 67,654 meals to Ontarians through Feed Ontario.

MOVATI Cares, a program designed by MOVATI Athletic, strives to support charitable organizations that help members in our communities lead a healthier and happier life.  Shake Days was a National Event where all proceeds from the sale of shakes at the MOVATI Athletic Café were donated to Feed Ontario. This organization works to fight hunger and supports healthy communities. Feed Ontario leverages bulk purchasing to buy and distribute food to food banks in the communities where our clubs operate, with every $1 raised providing 2 meals to an Ontarian in need.

“Together, we have demonstrated that when we come together as a community, we can create meaningful change and support those in need”, commented Chuck Kelly, President, and CEO of MOVATI. “We would like to extend special thanks to all our Club Members, Team Members, and Partners.  Without your support and dedication to this cause, Shake Days would not have been possible.”

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MOVATI Athletic is a privately held company with 16 locations across Canada and growing, with over 130,000 members and more than 2,000 employees. From the premium equipment and spa-like amenities to an industry-leading selection of group fitness classes, MOVATI offers a full range of fitness services tailored to its members’ needs. Driven by a vision to empower people’s lives through fitness and health, making the communities it serves healthier and happier.

MOVATI Athletic is poised for growth with new clubs opening across Canada. Visit MOVATI.com for more information.

To learn more about Feed Ontario and how you can continue to support their mission, please visit www.feedontario.ca. Let’s feed Ontario, together!

GOLF RECOVERY & REGENERATION

LIFESTYLE

Many of us face aches, pains, and injuries between rounds but do we ever treat them following the final hole?

It’s important to take care of your body after your round with golf-specific recovery & regeneration exercises. This will lead to improving the health and quality of your muscle tissues and joints, thus helping you to perform better on and off the course.

We break down some of the best movements you should do pre and post round to help your body and golf swing.

90-90 Stretch Exercise

The 90-90 Stretch Exercise is a great way to open up your chest and back, helping you to make a better turn for a more powerful golf swing.

Steps

  • Start by lying on the floor on your right side, with your arms out straight in front of your chest, hands together, shoulders vertical. Your right leg should be straight out in line with your body, and your left leg out in front of you, bent at the knee, with your left hip flexed at about 90 degrees.  Press your left knee into the ground.
  • Keep your left knee and right arm pressed on the ground, and your hips still, as you rotate your chest and straight left arm back to your left, trying to put both shoulders flat on the ground.
  • Slowly exhale, feeling the stretch, and return to the starting position.
  • Repeat for the desired number of repetitions.
  • Switch sides and repeat.

Your chest should feel tall, with no sense of your torso being flexed or “crunched”.  Fire the muscles of your back to rotate your upper body.  Keep your shoulder blades back and down, your abdominal muscles engaged and your back flat throughout.

You should feel a stretch all the way from your chest down to your groin.

Cross-Body Core Stretch Exercise

The Cross-Body Core Stretch Exercise is a great way to stretch out your shoulders and back, lengthening your muscles to help prevent your back stiffening up after exercise or a round of golf.

Steps

  • Start on your hands and knees, with a foam roller next to your left side, parallel to your body and level with your chest, with your left arm straight and right arm across your body, the back of your right hand on top of the foam roller.
  • Slowly roll the foam roller away from your body by actively rotating your torso, until your chest is facing your right hand.
  • Exhale and hold for 2 seconds, then relax, returning to the starting position.
  • Repeat for the desired number of repetitions.
  • Repeat on the other side.

Start with a small range of motion and gradually increase the stretch each time.

You should feel a stretch in your shoulders and back.

Hip Adductor Stretch Exercise

The Hip Adductor Stretch Exercise is a great way to stretch out and lengthen the adductor muscles of your hips (in the insides of your thighs) – helping you to build stability in your golf swing and to avoid injury.

Steps

  • Start by sitting on a mat, your knees up in front of your chest, feet together on the floor.
  • Let your knees drop apart to the sides, and reach between your legs to grasp your ankles and hold your feet firmly together.
  • Actively push your knees out and down as far apart as you can, and then gently push the insides of your thighs with your elbows to assist the stretch.
  • Exhale and hold for 2 seconds.
  • Relax and then repeat for the desired number of repetitions.

Start with a small range of motion, and gradually try to increase the stretch with each rep.

Keep your back straight and your abdominal muscles engaged.

You should feel it stretching the inside of your thighs.

Calf Rope Stretch Exercise

The Calf Rope Stretch Exercise is a great way to stretch out your Achilles tendon and lengthen the muscles in your calf.

Steps

  • Start by lying in a supine position (on your back, face up), with one leg straight and held in air, with a rope wrapped around your foot.
  • Actively pull your toes towards your shin as far as you can, and then gently pull on the rope to assist the stretch.
  • Exhale and hold for 2 seconds.
  • Relax and then repeat for the desired number of repetitions.
  • Repeat with the other foot.
  • Start with a small range of motion, and gradually try to increase the stretch with each rep.

Keep your non-working leg flat on the ground, pushing your heel as far away from your head as possible and contracting your glutes.

You should feel it stretching your Achilles tendon.

Figure 4 With Leg Extension Exercise

The Figure 4 With Leg Extension Exercise is a great way to lengthen your hamstrings and glutes, helping you to build stability in your golf swing and to avoid injury.

Steps

  • Start by lying in a supine position (on your back, face up), with your right ankle crossed over your left thigh, and your left leg bent at the knee.
  • Holding your left thigh with both hands, actively bring it towards your chest until you feel a stretch in your left glutes.
  • Gently increase the stretch by pulling your left thigh closer to your chest.
  • Straighten your left leg to stretch your hamstrings.
  • Bring your left toes down towards your face to stretch your calf.
  • Hold for 5 to 10 deep breaths, in and out.
  • Relax and then repeat on the other side.

You should feel it stretching your hamstrings, glutes and calf.

Story Credit: Allen Panuncio – Canadian Professional Golf Association, Senior Instructor, Richmond Hill Golf Club

Join MOVATI Today and get Started with This Special Offer. Already a member? To customize programming and help you improve your training, consult with one of our Personal Trainers 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.