October 10th marks World Mental Health Day, a vital day dedicated to raising awareness and advocating for mental health issues worldwide. It’s a reminder of the importance of mental well-being and the need for support and open conversations. For men, in particular, this day highlights the importance of challenging cultural norms and stereotypes that often discourage us from speaking about our mental health.

See also: Movember: Changing the face of men’s health one ‘MO’ at a time

The stigma surrounding men’s mental health

For generations, men have been taught that strength means stoicism. They are often encouraged to be the “rock” for their families, friends, and communities—strong, silent, and impervious to emotional distress. This conditioning has created a stigma around men’s mental health, where vulnerability is mistakenly equated with weakness. Consequently, many men feel they must face their struggles alone, leading to a reluctance to seek help or talk about what they are going through.

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The statistics paint a worrying picture. Research shows that men are less likely than women to seek mental health support. In many countries, suicide rates are significantly higher among men, especially those aged 45 and older. These numbers indicate a deeper, systemic issue: a culture that often fails to provide men with the space and acceptance to be emotionally vulnerable.

Why world mental health day matters

World Mental Health Day is an opportunity to shatter these harmful stereotypes and promote healthier attitudes toward mental health, particularly for men. It’s a day that underscores the importance of reaching out and connecting—two powerful actions that can break down the barriers that prevent men from seeking support.

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By encouraging men to open up, the day serves as a reminder that seeking help is not a sign of weakness but a display of courage. Talking about struggles, anxieties, and fears requires immense strength, and when men do so, they not only begin their own healing process but also inspire others around them to do the same. It’s about shifting the narrative and creating an environment where men feel safe to express themselves without judgment.

Let’s talk masculinity…

On October 18th, Movember is hosting an in-person panel in Toronto at the Globe and Mail Centre. I will be moderating the panel consisting of Tychon Carter, Dr. Ellen Choi & JP Saxe to talk about modern masculinity and the role it plays in shaping men today. This is a free event and open to the public with the intention of promoting healthy masculinity and talking about men’s mental health. For those who cannot attend, the panel is being taped and will be published as part of a Gent’s Talk episode in November. Tickets can be found here.

The power of talking and sharing

Opening up to someone about your struggles can be an incredibly healing act. Studies show that simply talking about one’s feelings can reduce the intensity of emotional pain. When men engage in honest conversations about their mental health, they often experience relief, clarity, and a sense of connection. This is because sharing with someone else breaks the cycle of isolation, one of the most dangerous aspects of struggling with mental health issues.

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Unfortunately, many men believe that their problems are a burden to others or that no one will understand. This mindset perpetuates isolation and makes reaching out seem daunting. World Mental Health Day is a powerful reminder that there are people who care and want to listen—whether that’s a friend, a family member, or a mental health professional.

Moreover, talking openly about mental health creates a ripple effect. When one man speaks up, it encourages others to follow suit. It normalizes these conversations, showing that it’s okay to not be okay. By using platforms like social media or participating in local community events on this day, men can be part of a movement that breaks down stigma and fosters a supportive environment for mental health discussions.

Practical steps for men to take on World Mental Health Day

World Mental Health Day isn’t just about raising awareness; it’s about taking action. Men can use this day as a starting point for making positive changes in their mental well-being and encouraging others to do the same. Here are some practical steps:

1. Reach Out: Make a point to connect with someone you trust—whether it’s a friend, a family member, or a professional. Opening up, even if it feels uncomfortable at first, is a crucial step toward finding relief and support.
2. Listen and Support Others: Being a good listener can have a significant impact. If a friend reaches out, offer them your time and attention. Sometimes, just being there for someone else can help you recognize your own need for support.
3. Engage in Mental Health Initiatives: Participate in events, workshops, or online discussions related to World Mental Health Day. These activities can offer new perspectives and connect you with resources that may be helpful.
4. Practice Self-Care: Use this day to prioritize self-care. This might mean setting aside time for physical activity, mindfulness, or relaxation—whatever helps you recharge and refocus on your well-being.
5. Encourage Open Conversations in Your Circles: If you’re comfortable, share your experiences with mental health, either in person or online. Your story could be the encouragement someone else needs to seek help.

Changing the conversation around men’s mental health

World Mental Health Day is about more than just one day of awareness. It’s an opportunity to create lasting change and break down the barriers preventing men from accessing the support they need. The goal is to cultivate a culture where men feel empowered to speak up and seek help, rather than hiding their struggles out of fear of judgment.

Men must know that their feelings are valid and that seeking help is a sign of strength, not failure. By opening up and talking to someone, they are taking a critical step toward mental and emotional well-being. It’s essential that society supports this journey by normalizing vulnerability and building safe spaces for honest conversations.

World Mental Health Day serves as a powerful reminder that mental health is universal and that everyone, regardless of gender, deserves the support and space to heal. For men, this day is an opportunity to reject the old, harmful stereotypes of stoicism and embrace a more open, supportive approach to well-being.

By encouraging men to speak out and share their stories, we can build a world where mental health is treated with the same importance as physical health—a world where strength is defined not by silence, but by the courage to be open, honest, and vulnerable.

Feature image by Aleksandar Andreev

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The FIFA World Cup is coming to North America in 2026 and while there’s lots to be excited for, there’s still a growing concern over player safety. With that in mind, FIFA, in collaboration with the World Health Organization (WHO), has launched a global concussion awareness initiative called Suspect and Protect: No Match is Worth the Risk. The campaign highlights the dangers of concussion, a traumatic brain injury, and aims to provide educational resources for everyone involved in football, from players and coaches to medical teams and fans.

See also: Movember: Changing the face of men’s health one ‘MO’ at a time

Concussions are serious brain injuries…

Developed with expert input from FIFA Medical and WHO brain health specialists, the Suspect and Protect campaign will help players, coaches, and the public recognize concussion symptoms and ensure proper management. FIFA will distribute the campaign’s resources across its 211 Member Associations, making them accessible at the national, regional, and local levels.

“Concussion is a serious brain injury that requires attention at all levels of football,” said FIFA President Gianni Infantino. “By understanding the risks and signs, we can help prioritize player safety in every match.” WHO Director-General Dr. Tedros Adhanom Ghebreyesus echoed this sentiment: “Concussion is a public health issue across all sports, including football. Our collaboration with FIFA on Suspect and Protect aims to safeguard players of all ages.”

The campaign’s three core messages are:

1. Be Aware: Everyone involved in football should understand the signs of concussion and treat it seriously.
2. Suspect: Any player sustaining an impact to the head, neck, or body should be assessed for concussion symptoms, which may take up to 72 hours to appear.
3. Protect: Players showing symptoms should leave the field immediately and seek medical advice within 24 hours. No match is worth risking long-term health.

With the Suspect and Protect initiative, FIFA and WHO are setting new standards for concussion awareness, aiming to make the game safer for all involved.

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Movember, among the world’s leading charities dedicated to improving men’s health, has transformed the way we approach serious issues like prostate cancer, testicular cancer, mental health, and suicide prevention. Every November, millions of participants worldwide grow out their moustaches—or “Mo”—to spark conversations, raise awareness, and collect funds for these important causes. The movement has gained massive traction since its inception, and Canada has been a key player in the global effort to tackle men’s health challenges.

See also: Beyond the muscle: Phil Heath’s journey of gratitude and growth

The power of Movember in Canada

Movember has a strong presence in Canada, kicking off its annual campaign on November 1st, 2007, marking this year as the 18th annual campaign. Since its start, Canadian participants have raised a staggering $362.1 million for men’s health causes, with $22 million raised in 2023 alone.

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Movember isn’t just about growing a moustache; it’s about addressing an alarming health crisis. Too many men are suffering from preventable health conditions or dying too young. Globally, men live an average of five years less than women, and suicide rates are tragically high—one man dies by suicide every minute worldwide. In Canada, 1,185 men between the ages of 15 and 54 died by suicide in 2022, meaning nearly three men per day lost their lives to mental health struggles. This isn’t just a statistic—it’s a call to action.

Let’s talk masculinity

If you’re in Toronto, there’s an event happening you need to know about. On October 18, Movember is hosting an in-person event that includes a panel-style discussion with some incredible panelists and moderated by yours truly.

Among the speakers include:

• Tychon Carter, public speaker and the first black winner of Big Brother Canada.
• Dr. Ellen Choi, an Assistant Professor at Toronto Metropolitan University who’s research examines employee mental health and well being.
• JP Saxe, the Grammy nominated and JUNO winning singer songwriter who’s music has been streamed over a billion times and uses his platform to spread positivity.

The event will take place at the Globe and Mail Centre on Friday October 18 at 11:30am. Admission is free and tickets can be reserved on a first come first serve basis here.

The global health crisis for men

Movember’s mission revolves around the stark statistics surrounding men’s health:

• Prostate Cancer: Every year, over 1.4 million men are diagnosed globally, with the numbers expected to rise to 2.3 million by 2040. In Canada, prostate cancer remains the most common cancer in men. Shockingly, 4,708 men lost their lives to this disease in 2022—nearly 13 per day.
• Testicular Cancer: This cancer predominantly affects younger men, and it is the most commonly diagnosed cancer in men aged 15-40. In 2022, 39 Canadian men died from testicular cancer, a fact made more troubling by how unaware many men are about this disease. Research shows that 75% of Canadian men aged 15-40 don’t know that it’s the most common cancer in young men, and 1 in 4 have never checked themselves for irregularities.
• Mental Health and Suicide: Mental health is another critical area of focus. Men are significantly more likely to die by suicide than women, with over two-thirds of global suicides being male. Indigenous and Inuit men face even higher risks, with suicide rates nearly nine times higher for Inuit men compared to the rest of the population. In Canada, stress levels are particularly high in men aged 35-49, with 27.1% reporting that most days are stressful.

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How to get involved

Movember offers a variety of ways to participate in their mission to improve men’s health:

1. Grow a Mo: One of the most iconic symbols of Movember is the moustache. By growing out facial hair for the month of November, participants spark conversations about men’s health and raise funds. It’s a simple, visible way to show support.
2. MOVE for Movember: Movember’s physical challenge encourages participants to stay active throughout the month. By setting physical goals, participants can promote both physical and mental health while raising money for the cause.
3. Host an Event: Hosting a fundraiser or event is another powerful way to get involved. Whether it’s a fun run, a charity dinner, or a virtual gathering, events provide an opportunity to bring people together, raise awareness, and collect donations.
4. Donate: Even if you’re not growing a moustache or participating in a MOVE challenge, you can still make an impact by donating. Every dollar raised helps fund critical research and support services for men facing cancer, mental health challenges, and more.

Why men’s health needs urgent attention

Movember’s work is more important than ever as men’s health statistics continue to reveal an urgent need for change. Prostate cancer cases are expected to double globally by 2040, making early detection and treatment essential. Movember stresses the importance of talking to your doctor and understanding your personal risk factors to catch the disease early.

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For testicular cancer, many young men remain unaware of the risks. Movember encourages men to “know what’s normal” by regularly checking themselves for any changes. Early detection is key to improving survival rates for both prostate and testicular cancer.

When it comes to mental health, Movember emphasizes the need to “spot the signs” and encourage open dialogue. Whether it’s reaching out to a friend, family member, or colleague, talking about mental health struggles can be lifesaving. Movember aims to break the stigma that keeps many men silent about their mental health challenges and prevent avoidable deaths.

Join the “Mo”vement

Movember isn’t just about raising funds; it’s about saving lives and ensuring men live longer, healthier, and happier lives. You can make a difference by signing up at Movember.com and choosing how you’ll contribute—whether by growing a moustache, taking on a MOVE challenge, or hosting a fundraiser.

If you’re ready to get involved or want to learn more about where your donations go, visit Movember.com and join the cause that has already transformed countless lives. Raise funds, save lives, and help change the future of men’s health.

As Movember continues to grow, so too does its impact. With a focus on prostate cancer, testicular cancer, mental health, and suicide prevention, Movember is leading the charge in ensuring men receive the care and attention they need. By participating in Movember, you’re not just growing a moustache—you’re taking a stand for men everywhere.

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There’s something about back-to-school season that brings back that familiar thrill—whether it’s the memory of carefully picking out your first-day outfit or the fresh anticipation of showing off your new gear. But let’s be real, athleisure isn’t just for PE class anymore. It’s become the go-to for everything from early morning lectures to weekend hangouts.

Whether you’re gearing up for a long day of classes, squeezing in a workout between study sessions, or just keeping it casual, the right athleisure gear has you covered. From Yeti tumblers to massage guns, performance wear, and more, it’s all here. We’ve rounded up the essentials that blend comfort, style, and functionality, so you can look sharp and feel unstoppable no matter where your day takes you.

Check out these top 10 back-to-school athleisure favourites

See also: Gent’s Approved: Best shoes for a stylish back-to-school season

Hyperice X Knee

For high-performance athletes seeking top-tier relief, the Hyperice X Knee brings advanced hot and cold therapy straight from elite locker rooms to your hands. This cutting-edge device offers on-demand contrast therapy, holding a consistent temperature as long as you need, or automatically switching between hot and cold with a set program. All of this happens almost instantly—and wirelessly. Recover faster and get back in the game with the hottest (and coolest) recovery tech on the market.

Available at Hyperice

ON CloudSurfer Shoes

From racing through school halls to hitting the treadmill at the gym, the Cloudsurfer Next is your perfect running companion. With its soft CloudTec Phase® and forward roll design, every stride feels smoother and faster, making even the toughest runs feel effortless.

Available at ON

Peak Performance Fly 7″ Shorts

After someone who is incredibly invested in his gym attire, I know good workout gear when I see it. These lightweight shorts are a game-changer—4-way stretch fabric for easy movement, quick-drying for intense sessions, and pockets that actually work, including a zip side seam for your phone. Perfect for any active routine.

Available at Peak Performance

YETI Rambler

After countless hikes and gym sessions, I know a reliable water bottle is a must. This Yeti Rambler checks all the boxes: it’s 100% leakproof, easy to carry, and double-wall vacuum insulated to keep your drink at the perfect temperature. Plus, the chug spout lid makes staying hydrated a breeze, whether you’re on the trail or in the gym.

Available at YETI

Under Armour Project Rock BSR 4 Training Shoes

If you’re looking for top-tier performance, these Under Armour shoes are a solid choice. Featuring a breathable perforated mesh upper for great ventilation, secure strap and heel overlays, and a bootie design for exceptional comfort, they’ve got the essentials covered. The Charged Cushioning® midsole absorbs impact and provides a responsive boost, while the UA TriBase ensures optimal ground contact and flexibility for your toughest lifts.

Available at Under Armour

Roots Recover Track Jacket

For a jacket that’s as versatile as your lifestyle, check out the Roots Recover Track Jacket. Ideal for slipping on after a workout, running errands, or hitting the road, it’s crafted from a versatile interlock fabric made with organic cotton and recycled materials. The classic fit and zippered hand pockets add practicality, while the high-density logo adds a touch of style. It’s your go-to layer for comfort and functionality, no matter where your day takes you.

Available at Roots

Adidas Adicolor Classics Track Pants

After a tough workout or a long day, these adidas track pants are my go-to for ultimate comfort. Made from a blend of recycled and renewable materials, they honor classic styles with a slim fit, ribbed cuffs, and an embroidered Trefoil logo. Soft and cozy, with a drawcord waist for a perfect fit, they’re ideal for post-gym relaxation or casual errands—plus, they’re eco-friendly to boot.

Available at Adidas

Hypervolt Go 2

For those who push their limits, the Hypervolt Go 2 is your perfect companion. Lightweight and sleekly designed, this portable percussion massager delivers on-the-go relief by easing muscle knots, reducing tension, and combating fatigue. Ideal for quick warm-ups or unwinding after a workout, it helps you stay at your best, no matter where life takes you. Just a few minutes with this massager and you’ll feel refreshed, revitalized, and ready to conquer your day.

Available at Hyperice

Veynd V_Sculpt Tank

If you’re like me and value you the fit of something to the ninth degree, then Veynd will change your life. With its body contouring design and heat-sealed Veynd lettering, it not only performs but makes you look hotter and more built. The stretchy, ‘peachy’ fabric feels amazing, while the high neck and tight fit show off your hard work. This tank isn’t just durable and stylish—it’s your new secret weapon for looking and feeling your best, no matter the intensity of your workout.

Available at Veynd

Junya Racer

When you’re pushing your limits, you need gear that keeps up. The Junya Racer glasses are designed for just that—offering a six-base frame that wraps closely for unbeatable clarity and protection at high speeds. Hand-sculpted lenses and custom-shaped temples make them ideal for both running and cycling. With D+ lens technology, an adjustable hypoallergenic rubber nose pad, and titanium core temple tips, these glasses provide the perfect blend of performance and comfort for those who go all out.

Available at District Vision

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The health benefits of regular exercise are well known, there is *research that says about half of Canadian men are still not achieving the recommended levels of weekly exercise. The same research shows that 42% of respondents pointed to a lack of motivation as the biggest reason they aren’t exercising more.

To help overcome this hurdle, grabbing a workout buddy is proven to create consistency – helping you get the recommended levels of exercise and get moving. Working out with a partner will not only keep you motivated but will help you meet your fitness goals and add a layer of fun that may have been missing when you were trying to fly solo.

See also: Editors’ picks: Essential gear you must-have for your next hiking adventure

The 3 reasons why you should work out with a buddy…

Increased motivation

Without the motivation to start and stay consistent, even the best workout plan or the healthiest diet won’t make a difference. Fortunately, the solution can be as simple as finding a buddy to keep you motivated, accountable, and consistent. A partner can motivate you on your “off days” and will in return count on you to show up for them which can help you stay on track.

Exercise suggestion: Push-up with shoulder tap. This chest, arm and core exercise can bring added fun as a friendly competition to see who can do more shoulder taps before reverting to regular push-ups.

Decreased judgement

One of the biggest barriers when it comes to getting a person into the gym is the judgement factor. This is especially hard for those of us who struggle with motivation and compare our efforts to others at the gym, which is a recipe for failure. By bringing a friend to the gym, you will shift your focus from worrying about others’ judgements to the shared goal you both are working towards, helping each other stay positive in the moment.

Exercise suggestion: Simultaneous bodyweight squats. This dynamic leg workout, which can easily be modified to be a fun partner exercise by facing each other and linking hands, not only targets the quadriceps, calves, and hamstrings, but also stabilizes the knee joints and strengthens lower back.

Increased enjoyment and effectiveness

One of the biggest benefits of having a workout buddy is the ways your session can be structured (whether through healthy competition or collaboration) to significantly increase both the enjoyment and effectiveness of your exercises. Not only is this a way to make your workouts more fun, but your partner can also provide an outside perspective on how you can improve your form, to decrease your risks of injury.

Exercise suggestion: Partner-assisted leg push downs. This fun partner exercise performed one person at a time, with the workout buddy standing above them pushing their legs back down, is perfect for targeting your upper and lower abs.

Now that you have the recipe for consistent fitness motivation, and a few two-person exercises to get you started (with many more to discover on the Planet Fitness App), all that is left to do is find your workout partner and start reaping the benefits of the buddy system!

* Study found here

Feature image credit: Cao Vi Ton

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Planning a hiking adventure can be as thrilling as the hike itself. From choosing the right trail to packing essential gear, preparation is key to enjoying a safe and memorable journey. Be unprepared, then you’re battling the elements and let’s just say it won’t be the best memory you’ve ever had. So let’s dive into some practical tips and must-have gear that will make your next hiking adventure a breeze.

Choosing the right trail

First things first, pick a trail that matches your skill level and fitness. Are you a beginner, or do you consider yourself a mountain goat in human form? Find a trail you’re comfortable with and check the reviews and difficulty ratings to help you find the perfect hike.

Pack essentials

Packing for a hike is like preparing for battle; you need to be equipped for anything. Here’s a basic list of essentials:

• Navigation Tools: A map, compass, or GPS device.
• Hydration and Nutrition: Plenty of water and high-energy snacks.
• First Aid Kit: Just in case you encounter a feisty squirrel.
• Weather Protection: Sunscreen, sunglasses, and a hat.

Essential gear you absolutely need for your next hike

Speaking of essentials, let’s highlight some top-notch gear that can make your hike more enjoyable.

1. Citizen Promaster Skyhawk A-T Eco-Drive Watch

This isn’t just any watch; the Citizen Promaster Skyhawk A-T is a marvel of technology. With atomic timekeeping and Eco-Drive technology, you’ll never be late or run out of battery. Plus, it’s rugged enough to withstand the elements, making it a perfect hiking companion. The bonus – you can keep this beautiful piece on your wrist for your evening plans giving you a multi-purpose use.

2. On Cloudalpine Waterproof Shoes

Your feet deserve the best, and the On Cloudalpine Waterproof Shoes provide comfort and support. These shoes are designed to keep your feet dry and blister-free, whether you’re trekking through mud or crossing streams. With great ankle support and lightweight feel, your feet will thank you after your next trek. Can we also take a moment to admire the colour scheme on these?

3. On Trek Pants

Flexibility and durability are crucial for hiking pants. What you don’t want is to be two hours into your hike only to start noticing any discomfort from the waist down. The On Trek Pants are lightweight, which solves the above problem, and offer great mobility, which also solves the above problem. They’re perfect for those challenging climbs and unpredictable weather keeping you moving and focusing on the sights.

4. Peak Performance Vislight Light Shorts

For those hot summer hikes, the Peak Performance Vislight Light Shorts are a godsend. They are breathable, quick-drying, and provide excellent ventilation, keeping you cool and comfortable.

5. Patagonia Better Sweater Fleece Jacket

When the temperature drops, you’ll be glad to have the Patagonia Better Sweater Fleece Jacket. This jacket is warm, stylish, and perfect for layering.

6. Arc’teryx Mantis 16 Backpack

A good backpack is like your portable hiking HQ. The Arc’teryx Mantis 16 Backpack offers ample space, comfortable straps, and numerous compartments to keep your gear organized.

7. Monos Packing Cubes

Organizing your gear has never been easier with Monos Packing Cubes. These cubes help you keep everything in place, so you’re not digging through your bag for that elusive snack bar.

8. WHOOP Strap

Monitor your health and performance with the WHOOP Strap. This wearable tracks your sleep, recovery, and daily effort, helping you optimize your hiking performance. Get it on your wrist and you’ll forget it’s even there. Even in high-stress environments, you won’t find yourself worrying about it falling off or getting uncomfortable. Monitor your results as you go and stay on top of your hike.

9. Rambler Sunglasses

Protect your eyes from the sun’s glare with Rambler Sunglasses. These stylish sunglasses provide excellent UV protection and look great too.

10. YETI Rambler Bottle

Staying hydrated is crucial. The YETI Rambler Bottle keeps your drinks cold (or hot) for hours, and its durable design can handle the roughest of hikes.

Final tips to consider before your next hike:

• Start Early: Beat the crowds and the heat by hitting the trail early.
• Know Your Limits: Don’t push yourself too hard. It’s okay to turn back if needed.
• Leave No Trace: Respect nature by carrying out all trash and minimizing your impact on the environment.

Preparing for a hiking adventure is all about being equipped with the right gear and knowledge. With these tips and the highlighted products, you’ll be ready to tackle any trail with confidence and style. So lace up your boots, pack your bag, and get ready to explore the great outdoors. P.s. yours truly will be going on a wild hiking adventure in beautiful Banff, Alberta, Canada. Stay tuned for more on the experience.

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Today, there’s a new buzz around your local running club. The sportswear industry saw a significant advancement with the introduction of LightSpray, a groundbreaking new performance footwear upper technology. Developed at the On Labs in Zurich, this innovation represents a new chapter in footwear production and performance. The technology will debut in the Cloudboom Strike LS, a high-performance running shoe.

RELATED: Energize your mornings with a dynamic movement routine in 10 minutes >

Precision crafting

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LightSpray uppers are crafted through a precision, one-step manufacturing process automated by a robotic arm at the On Labs in Zurich. This results in an ultra-light, one-piece upper that offers exceptional fit and support, perfect for race day. The ultra-thin and seamless design minimizes distractions and eliminates the need for laces.

This new manufacturing approach also promotes sustainability. The fully automated process reduces waste and cuts carbon emissions by 75% compared to other racing shoes. The efficient production process allows for faster shoe creation with less waste and supports local manufacturing. Additionally, the shoes are made from a single recyclable material, enabling circular manufacturing and product design.

“LightSpray marks a significant milestone, not only in creating high-performance products but also in moving towards a more sustainable, circular future,” said Marc Maurer, Co-CEO of On. “Our team continually challenges itself to rethink the design, development, and manufacturing of performance sportswear. LightSpray technology propels us forward in our mission of innovation, design, and impact.”

Cloudbloom Strike LS

On athletes were integral to the design and testing of this technology. Earlier this year, Hellen Obiri, a 4-time World Champion runner, won the Boston Marathon using a development version of the Cloudboom Strike LS.

This summer, the automated production unit for LightSpray technology will be showcased in live manufacturing demonstrations. Consumers can watch the production at the On Labs Paris pop-up from July 27th to August 10th and from August 28th to September 8th. The Cloudboom Strike LS was initially released to the public in April and will be available again in Fall/Winter 2024.

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You can’t expect to have a productive day if you don’t start it the right way. This must be true because it rhymes, right? In all seriousness, this nugget of wisdom holds true, as the benefits of a morning exercise routine can significantly enhance both your mental and physical energy levels throughout the day. Despite these benefits, many Canadians aren’t tapping into the advantages of an early morning routine. That’s why we’re giving you a simple way to energize your mornings with a dynamic movement routine and guess what, it won’t take up much of your time.

See also: 10 Father’s Day gifts for the athletic dad in your life

There are plenty of benefits to an early morning workout routine…

Research shows that Canadian adults aged 20-39 get less exercise in the morning hours than any other time of day, with all other age groups showing that same sentiment.

Benefits of a morning fitness routine

With summer weather here and the days getting longer, morning hours are now filled with sunlight; making it that much easier and more enjoyable to wake up and get moving bright and early.

Focusing on a dynamic exercise routine that combines full-body strength with a cardio circuit, alternating between upper and lower body movements, increases blood circulation to all your extremities, improving your physical strength. This type of exercise will also boost your brain function and release endorphins – a perfect morning match to help you take on the day ahead of you.

Boosting the body and mind

A high-energy start to the day will benefit your body and mind by increasing your happiness levels and reducing anxiety. And, if you needed even more incentive to get moving in the morning, starting your day with a quick 10-minute workout can lead to deeper, more restful sleep and can help give you the energy to power through the day without the crash of an afternoon coffee. Now that’s a win-win-win situation.

Are you ready to start a new routine and squeeze the most out of your day? Try completing this 10-minute morning routine. 

Total Body Strength & Cardio Circuit

Complete each of these movements for 60 seconds, resting 30 seconds before moving to the next. Do as many of each movement as you can, until you hit that 10-minute mark. 

• Modified incline push-up against a wall: No need to hit the floor to target your chest, shoulders, and triceps. Doing this against a wall helps keep your hands elevated and supports your posture.
• Bodyweight squats: Keep your feet flat on the ground and lower your hips until you find your desired range of motion.
• Triceps dips from a workout bench: The triceps may be a small muscle, but they are vital for vertical and horizontal pushing motions, and this exercise is perfect for improving the strength of that movement.
• Forward lunge with a rotation: Work on your balance and stability by going into a staggered stance and add alternating rotations on each side to release any tightness in your lower spine. 
• Shoulder press: Add some light weights to increase the intensity of this overhead movement. 
• Alternating lateral lunges: Working on the outer hip and inner thigh muscles helps increase flexibility and range of motion.

This total body cardio circuit will help you start your day with a WIN, allowing you to ride that wave of positivity as you conquer your day with grace, style, confidence, and most of all, ENERGY!

If you’re looking for more valuable dynamic movement exercises to switch up your summer morning routine, check out these on-demand exercises on the Planet Fitness App, and create the perfect morning exercise routine for you!

Feature image by Andrea Piacquadio

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In an intimate and revealing interview, legendary bodybuilding champion Phil Heath shares his insights on the transformative power of gratitude, vulnerability, and overcoming adversity. Heath, who’s powerful documentary ‘Breaking Olympia: The Phil Heath Story’ was just recently released in Canada, discusses his evolution not just as an athlete but as a person deeply engaged in the pursuit of personal growth and authenticity. It’s an incredibly authentic conversation with one of the sport’s greatest.

See also: Men’s fashion icon Jim Moore on how he started from the bottom, dressing legends, and his book

In speaking to Gent’s Post, Phil Heath breaks down what his life was really like at its hardest…

Gratitude

Phil Heath, a man whose achievements in bodybuilding are unparalleled, speaks candidly about his inner journey and the profound insights gained through his experiences both in and out of the gym. From his humble beginnings to reaching the pinnacle of Olympia victories, Heath’s path has been anything but ordinary.

I had the opportunity to explore Heath’s perspectives starting with a simple yet profound revelation about living from a place of gratitude. “I just think about being fully aware of the fact that your heart is beating, and air is in my lungs… I have a massive amount of opportunity,” Heath explains. This acknowledgment of life’s basic gifts sets the tone for a discussion that delves deep into the essence of what drives this champion.

The conversation transitions into the making of Heath’s documentary, ‘Breaking Olympia: The Phil Heath Story’, revealing the personal and emotional layers that often remain unseen in the world of muscle and might. “This came about through director Brett Harvey… really focusing on what’s inside here,” says Heath, tapping into the less discussed emotional and mental battles that define a true athlete’s life.

Mental Health

Heath opens up about his past struggles, including his transition from basketball to bodybuilding and the mental health challenges that accompany such a life-altering shift. “A lot of people that played Division I athletics…have to deal with the reality of not playing past that level,” he shares, highlighting the universal challenge of unmet expectations and the resilience needed to move forward.

As the discussion delves deeper, Heath emphasizes the importance of vulnerability, especially for men in today’s society where strength is often measured by physical prowess alone. “It’s about showing your best foot forward, giving your best honest effort when you go through hardships,” Heath articulates, urging men to embrace openness as a strength.

Breaking Olympia: The Phil Heath Story

The documentary, as Heath hopes, will leave viewers inspired to recognize and nurture their own potential greatness. “What I want people to take away from Breaking Olympia is the fact that everyone…has greatness within themselves, but they have to acknowledge it and give themselves permission to be great,” he states powerfully.

Phil Heath’s narrative is a compelling reminder of the battles fought and won outside the gym, in the corners of the mind and the depths of the heart. It’s a story of a man who lifts weights and spirits alike, pushing beyond the physical to reach emotional and spiritual heights that inspire all of us to strive for more.

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If you’ve opened TikTok or scrolled through your news feed recently, you’ve probably seen advertisements, social media reels, and articles about Ozempic. It has generated a lot of buzz as celebrities and influencers have touted it as a game-changing weight loss solution.

But is Ozempic really the magic bullet it’s being touted to be, or are there potential side effects and drawbacks? And is there such a thing as a fast pass to get skinny?

What is high-quality weight loss?

Getting rid of the stubborn belly fat that makes men and women prone to chronic diseases, such as cardiovascular disease, type 2 diabetes, and cancer, is one of the main goals of losing body weight.

Skeletal muscle, or lean body mass, is integral for strength & function, overall health, and aesthetics. Furthermore, muscle increases our resting metabolism (calories burnt during rest) and is the largest site of glucose removal, hence lowering diabetes risk. In other words, it is quite clear that we need to maintain our muscles as much as we can during weight management.

Thus, methods that induce fat loss while maintaining or building muscle mass are like holy grails in the industry because they promote high-quality weight loss, e.g., body re-composition.

Lifestyle management: Still the ‘king of the hill!’

There is no doubt that lifestyle management remains the gold-standard for sustainable weight loss. In short, a person loses weight and keeps it off by moving more on a daily basis, exercising regularly, and opting for a more health-conscious diet: Walk or bike instead of taking the car, do strength and cardio on most days of the week, and avoid meals that are high in calories, saturated and trans fats, simple sugars, and processed foods.

A combination of these lifestyle choices will induce body re-composition, lower all-cause mortality risk, and increase life expectancy. Lifestyle modifications, such as exercise, are also comparatively cheap, with gym costs ranging between ~$200-2000 per year. Exercise is also safe and certainly enjoyable when you find the activities that are right for you.

Are weight loss drugs a good option for men?

Sometimes lifestyle management is not enough (or even possible), such as in clinical populations with morbid obesity, metabolic disease, and associated comorbidities. These patients certainly need weight loss drugs, bariatric surgery, or strict very low-calorie diets to reduce the risk of disease and even premature death.

Others may be tempted by a ‘quick and easy fix’ to reach their fitness goals but should be aware that weight loss drugs are considered as a last option due to their prohibitive cost and potential side effects.

A combinatory approach that includes lifestyle management is always necessary for sustainable weight loss even in those who opt for pharmacotherapy. In fact, every clinical trial of weight loss drugs is accompanied by exercise and dietary advice.

What is Ozempic?

Semaglutide is a GLP-1 receptor agonist (GLP-1 RA) sold under Ozempic® or Wegovy® as type 2 diabetes or weight loss drugs, respectively. GLP-1 RA drugs (and another similar drug that also activates GIP, Zepbound) enhances insulin secretion and inhibits the release of glucagon, which lowers blood glucose levels, supresses appetite, increases satiety, delays gastric emptying, and promotes bodyweight loss.

Does Ozempic promote high-quality weight loss?

On average, semaglutide users undergo an impressive ~5-16% bodyweight loss (e.g., ~11-37 lbs) in studies up to 1.3 y. Although highly effective at weight/fat loss induction, a significant portion of the overall weight loss is lean body mass (up to ~40% of total weight loss), meaning that GLP-1 RA drugs improve the fat: lean body mass ratio but do not promote high-quality weight loss as defined by fat loss concomitant with lean body mass gain or maintenance.

What are other common side effects from taking Ozempic?

Other factors to consider when weighing pros and cons of weight loss drugs are side effects. Common side effects with GLP-1 RAs include gastrointestinal symptoms such as stomach cramps, gas, bloating, and diarrhea, as well as nausea, vomiting, fatigue, and headaches.

Considering these side effects plus the monthly cost for Ozempic (~$300CAD/month in Canada and ~$1,000USD/month in USA), versus getting a gym membership and hiring a personal trainer and dietician for guidance and encouragement, simple lifestyle changes don’t seem like such a bad idea.

What are the best options for men to mitigate muscle wasting during weight loss?

Without lifestyle management, including strength training and daily intake of high-quality protein from dietary sources/supplements (> 1.2 g protein/kg BW/d), muscle wasting and potentially muscle strength can occur form any method of weight loss. While fat loss alone certainly is beneficial for most individuals, losing muscle mass is undesirable for everyone, especially older adults.

Special to Gent's Post by Dr. Mark Tarnopolsky, an award-winning Neuromuscular and Neurometabolic specialist, as well as CEO & Founder of StayAbove Nutrition. A respected professor and researcher at McMaster University, high in demand for his expertise on matters of health.

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