Category: Lifestyle

5 Pilates Reformer Exercises To Enhance Your Golf Game

FITNESS

Why are Pilates exercises good for golfers?

Golf and Pilates have a lot in common. Both require that your mind be connected to your body. Have you noticed how a tiny change in alignment can have a huge impact on your swing? Pilates will strengthen your mind-body connection and help you create good movement habits, which results in a strong and accurate swing.

Functional Pilates for Golf can help the golfer maintain the spine angle at address, which is essential to efficiently load and rotate through the backswing, harness the power of the core at impact as well as successfully maintain balance through the finish. An inability to effectively maintain the spine angle throughout the swing puts a tremendous amount of force on the lower back and neck.

When we apply Pilates moves, we are offsetting sitting and preparing the body to play golf with more precision, power and accuracy. Here are my five specially selected moves to try.

 

Bridge 

This common movement is performed on the Reformer by tilting the pelvis posteriorly to flex the lumbar spine, one vertebra at a time to a high bridge position. Then, soften the sternum and roll the spine back down to the carriage, beginning with the thoracic spine.

This is a great exercise to open the front of the body and to work on hip stability. It also works the glutes and hamstrings, which are important for a strong athletic stance.

 

Twist Sitting on Short Box

Torso Rotation with a stable lower body is crucial for golf. In this movement, the hips are fixed but the torso is rotating, following a similar movement that you would in the swing.

 

Side Arm Series (especially Twist and Side Bends, aka mermaid)

This is performed either sitting or kneeling (more advanced) on the Reformer sideways. The arms are in a big circle holding the straps while rotating the torso.

Mermaids lengthen and strengthen the side body. When the side body is less stiff, the other planes move better too, which promotes proper golf form.

 

Supine Arms in Straps or mid-back series (Lower Lift, the well-known Pilates Hundreds, and/or the Oblique Press)

Supine Arms in Straps are performed by lying supine on the Reformer carriage, with the pelvis and spine neutral. The legs are in a tabletop position. One hand is in the loop with an open hand grip. Your shoulder is flexed to 90 degrees.

Cross the arm over the torso while simultaneously flexing and rotating the spine and extending the legs. Complete repetitions and then complete on the other side.

These movements combine core stability and breathing and are great for abdominal strength. Lots of golfers end up with back pain due to weak abdominal muscles. Building core strength will help to avoid any back pain and also will help with overall performance.

 

Eve’s Lunge/Single Thigh Stretch

One can perform this stretch with one foot on the reformer, and the other down on the floor so you get a really good quad and hip flexor stretch.

Keep the spine stable and hips as level as possible. Press back leg against the shoulder block of the Reformer while bending knee of front standing leg, feeling stretch in the hip flexors of back leg. Maintain gluteus maximus engagement in the back leg to keep the pelvis pulled forward and to avoid extending the lumbar spine. To increase stretch, lift the inside arm up toward the ceiling and hold for 30 seconds.

You can also extend the front leg to get more of a hamstring stretch. For golfers, getting a good stretch in these regions is super important.

 

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.

MOVATI Athletic’s Jessica Chiarello Wins Ottawa’s Favourite Fitness Influencer & Fitness Instructor

IN CLUB

MOVATI Athletic is proud to announce that Jessica Chiarello, a Level 5 Performance Coach and Pilates Reformer instructor from our Barrhaven Club, has won Ottawa’s Faces Magazine Favourite Fitness Influencer awards.

Presented by Mattamy Homes, the 2025 Ottawa Awards is the city’s largest people’s choice awards, recognizing excellence across more than 300 categories of businesses and professionals.

Jessica has been a valued member of MOVATI Athletic for over five years. She has been a key figure in filming fitness and Pilates Reformer content for MOVATI, generating over 250,000 views from her videos. With a dedicated following of over 17,000 across her social media channels, Jessica continues to inspire and motivate others on their fitness journeys.

We are incredibly proud of Jessica’s achievements and thank you all for your support in helping her win!

Story Credit: Anthony Cozzetto, Social Media Specialist

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Voting is now open! You can vote for Jessica in two categories:

✅ Fitness Influencer – Found under the Digital & Social category

✅ Fitness Instructor – Found under the Health & Wellness category

Cast your vote once per day until March 14th by following the link below:

Vote Here 👉 https://www.facesottawa.ca/awards

Winners will be announced on March 15th at 11:30 AM EST.

Celebrating International Women’s Day at MOVATI Athletic: An Interview with the Women of MOVATI

LIFESTYLE

International Women’s Day (IWD) is a global celebration of women’s social, economic, and cultural achievements. At MOVATI Athletic, we are proud to recognize the women who inspire and lead within our communities. Join us as we share the stories of three incredible women who shape the future of MOVATI Athletic every day.

 

Rae Yorke – General Manager, Mississauga Club

How long have you been with MOVATI?

“I have worked with MOVATI Athletic for nine years.”

 

How long have you been in the fitness industry?

“I’ve been in the fitness industry for nine years, exclusively at MOVATI. Athletics have always been a big part of my life, so working in the fitness industry just made sense.”

 

Who are some women who have inspired you, and how have they influenced your life?

“It might sound cliché, but my mom is my biggest inspiration. She was an absolute force of nature growing up. As a single parent for a while, she showed me that you can have a career, work hard, and still create an unforgettable childhood. She is the definition of a fierce mama bear warrior, and everything I hope to be.”

 

What’s something that fitness has given to you or added to your life?

“Fitness has given me structure, stability, and a place to reset. Whenever I’m struggling professionally or personally, I know I can always get a workout into recenter myself. It’s become the core of who I am.”

 

How would you encourage other women to be active?

“Especially now that I have kids, I realize that everyone’s 24 hours look different. For those just starting or feeling too busy to be active, I’d suggest starting small—changing one little thing each day to create meaningful, impactful habits. Whether it’s going for a walk or trying a new fitness class, every little step counts. When I used to teach group fitness, I always said, ‘Some movement is better than no movement.’ Even the tiniest effort can make an impact.”

 

What does health & fitness mean to you?

“It’s about mind, body, and soul coming together. Fitness helps release negative energy, mentally centers me, and gives me a purpose to focus on. It’s an opportunity to better yourself in many ways.”

 

What advice would you give to your 18-year-old self?

“I’d tell my younger self to live passionately. Every decision you make helps shape who you become. So, make mistakes, live fiercely, and trust that good things will come.”

 

Any advice for women looking to get into the fitness industry?

“There is always a place for you here, no matter what that looks like. If you’re passionate about fitness, we’ll find a spot where you can succeed. Passion is the key to success.”

 

Top three dinner party guests (girls only!)?

“My grandmother, who passed away when I was young—I’d love for her to see my life now and meet my daughter. I’d also invite Michelle Obama and Caitlin Clark.”

 

Sheryl Moussa – National Manager, Group Fitness

How long have you been with MOVATI?

“I joined MOVATI Athletic in 2017 as the Group Fitness Manager for the Burlington club. After two years, I became the Regional Manager for the GTA and Western Ontario clubs. I was then promoted to Group Fitness Specialist, then to National Events Manager, and now I’m the National Manager of Group Fitness.”

 

How long have you been in the fitness industry?

“I’ve been in the fitness industry for 25 years.”

 

Who are some women who have inspired you, and how have they influenced your life?

“My mom has always been my biggest cheerleader. Watching her raise us as a stay-at-home mom while working part-time taught me about sacrifice and resilience. I’m also inspired by my sister-in-law, my best friends, and my daughter. She’s incredibly strong and resilient—I’m so proud of her accomplishments.”

 

What’s something that fitness has given to you or added to your life?

“Fitness gave me passion and purpose. I initially got into it to help my daughter socialize at daycare, but I quickly fell in love with the classes. With my background as a dance teacher, the transition was natural and fulfilling.”

 

How would you encourage other women to be active?

“Move every day. It doesn’t matter what you do, just keep moving. Whether it’s dancing, lifting weights, or walking—stay active and do what you love.”

 

What does health & fitness mean to you?

“It’s a lifestyle. Health and fitness go hand in hand and are key to longevity. I want to live an active, full life well into retirement.”

 

What advice would you give to your 18-year-old self?

“I’d tell my younger self to start in the fitness industry sooner. I began teaching classes in my 30s but wish I had started in my 20s. I also would have loved to become a presenter in the industry.”

 

Top three dinner party guests (girls only!)?

“I’d choose my grandmother for some precious one-on-one time. Her wise words still resonate with me today.”

 

Julia Narvali – Performance Coach & Pilates Reformer Instructor

How long have you been with MOVATI?

“I’ve been with MOVATI for almost three years—my work anniversary is in May.”

 

How long have you been in the fitness industry?

“I’ve been in the fitness industry for four years.”

 

Who are some women who have inspired you, and how have they influenced your life?

“My mom, my grandmother, and my older sister. They are the strongest women I know.”

 

What’s something that fitness has given to you or added to your life?

“Fitness has given me strength, discipline, and mental clarity. It’s my escape from reality and helps me be the strongest version of myself.”

 

How would you encourage other women to be active?

“I’d encourage women to find something they’re passionate about. Fitness doesn’t have to be boring; it can be as simple as dancing, walking, or playing with your kids or pets. Just find something that keeps you moving.”

 

What does health & fitness mean to you?

“It’s about overall well-being—a balance of mental, physical, and emotional health.”

 

Any advice for women looking to get into the fitness industry?

“Embrace your strength in all forms—physically, mentally, and emotionally. It’s easy to get caught up in external expectations, but true confidence comes from within.”

 

What advice would you give to your 18-year-old self?

“Build your confidence from within. External validation is tempting, but true confidence comes from being happy with who you are.”

 

Top three dinner party guests (girls only!)?

“I’d invite Mel Robbins—I’m currently reading her book, and it’s changing my life. I’d also invite my best friends, Serina and Isabella.”

 

Celebrating Women Every Day

At MOVATI Athletic, we are proud to support and celebrate the incredible women who lead, inspire, and create a positive impact in our communities. This International Women’s Day, we honor Rae, Sheryl, Julia, and all the amazing women who make MOVATI Athletic a place of strength, resilience, and growth.

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.

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.

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.