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.

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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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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.

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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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The holidays are now well into the rear-view mirror, February is into the second week and so it’s time to get back into the swing of things. For many, getting back on track is a difficult transition in all areas of life, especially when it comes to getting your body moving again. Whether you’re using a new week, month, year as a time to commit yourself to a fitness routine for the first time or trying to get back into an existing regimen, it can be challenging to take that first step. But don’t stress! Instead, here are some ways to make it easier for you with some simple and approachable tips to start or resume your winter fitness routine.

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Set milestones to celebrate as you go

Oftentimes when it comes to exercise, we focus on the distant end goal and overlook celebrating the smaller milestones. Acknowledging these achievements can boost motivation and energy, creating a more manageable path forward with the goals you set. Make sure that you map out specific celebratory breadcrumbs on your pathway to success and make it a point to congratulate yourself when you achieve those smaller, but no less important, wins.

Find the right workout space for you

One of the biggest roadblocks that can affect the ability to start a new fitness routine, or get back into one, can be the feelings of judgement in a workout space. As you look to build your winter fitness routine, make sure you find a space that makes you feel comfortable. A recent Planet Fitness study revealed that 61% of Canadians prioritize a comfortable and non-intimidating gym environment – an absolute must when looking for an atmosphere to better yourself and focus on your mental and physical health. 

Start with a dynamic warm-up before every workout

An effective dynamic warm-up not only boosts motivation for your full workout, making your routine more approachable, but also enhances performance and reduces the risk of stiffness-related injuries.

By adding a dynamic warm-up into your fitness routine, like bodyweight squats, lunges, jumping jacks, or even jogging in place, you bring blood flow to the muscles while also lubricating your joints to get them ready to move to their fullest range of motion. And if that isn’t enough to get you excited for your warm-up, remember that it will also start to release endorphins from your brain that act as the body’s natural energy boosters, mood enhancers, and motivators!  

Prioritize the rest and recovery that your body NEEDS

Starting a new fitness routine or recommitting to an existing one means that you’re going to be placing your muscles under positive stress and requiring them to do more work than usual. Without a doubt, soreness is going to be a part of your muscular growth and development, no matter your current fitness level.

Be sure to include static stretches at the end of each workout and incorporate other purposeful recovery techniques into your routine. This could include lying on the HydroMassage beds at Planet Fitness, resting in the massage chair or doing low-impact activities for your scheduled rest days, such as foam rolling, stretching, or walks. 

With these tips in hand, you are ready to start your 2024 off on the right foot with a fitness routine that is not only approachable but achievable. Get started today on your winter fitness routine and start feeling the benefits of more energy!

Feature image by Alexandra Tran

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When you think of strength training, what comes to mind? For most people, strength training means adding muscles. And lots of them! However, strength training is so much more than this. It isn’t just for bodybuilders or advanced fitness enthusiasts, but for every fitness level looking to improve their overall health and wellness. In fact, strength training provides many key health benefits, including significant improvements to both physical and mental health. Plus, it can be easily adapted and fit into any fitness routine.

See also: Functional movement: Trend or legit?

What is strength training?

Strength training consists of exercises that use body weight or equipment to build muscle mass, endurance, and strength. Strength or resistance training commonly incorporates weightlifting, bodyweight exercises, isometrics, plyometrics, and more.

Because strength training helps to improve muscle and joint strength and cardiac function, it is often used by professional athletes or those looking to gain more muscle – but it can be used by anyone, not just athletes, looking to amp up their workout and become better, stronger versions of themselves. 

What are the health benefits of strength training?

There are so many health benefits to strength training, but let’s focus on some of the key differentiators:

• Balance and mobility. Strength training can significantly improve balance and mobility by strengthening stabilizer muscles that support lower body joints like the ankles, knees, and hips. This allows you to move through life with more comfort and confidence, so you will be movin’ and groovin’ in no time!
• Improves bone density and heart health. As we age, it becomes more and more important to take proactive steps to keep our bodies healthy. Strength training has been proven to help with bone density and strengthen the heart—both of which are important to long-lasting health.
• A great way to work out with a partner. Working out with a friend always makes it a better experience, and strength training is no different! You can multiply the benefits with partner exercises that incorporate free weights, functional accessories, and body weight movements. Bringing a buddy definitely makes it easier to push yourself a little harder and vice versa. 
• Translates perfectly to everyday life.  The primary objective of any type of exercise should be to improve your overall quality of life, including the various physical activities you enjoy. Strength training is a shining example of that because the benefits help you be the best version of yourself outside of the gym when it comes to spending time with friends and family and doing the activities you love.

How can I get started with strength training?

Getting started with strength training can be quite simple, but it’s important to know how and where to start. Start by talking to a certified fitness trainer (free with any Planet Fitness membership) who can help find the right exercises for you—which can also be found in the free Planet Fitness App—to ensure you maximize the benefits and avoid injury.

A few basic principles to keep top of mind as you plan out your strength training regimen are:

• Start simple
• Warm up first 
• Give yourself at least 1 day of rest
• Challenge yourself but stay realistic
• Change it up regularly

Strength training is one form of exercise that is adaptable to wherever you are on your fitness journey. Start strength training slowly and gradually, building in intensity and weight over time, and don’t forget to focus on proper form and technique to ensure you’re staying safe and having fun. Pick a few upper muscle groups and a few lower body exercises to start with, and you are ready to rock and roll!

Feature image by Ryan Hoffman

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There is a growing diversity of new fitness trends today. Things like virtual reality workouts and mobility training to socially connected activities like pickle-ball and working out with a friend, it can be hard to keep up. However, one approach to fitness that has proven to have long-ranging benefits, and continues to lead fitness trends, is functional movement. Building functional movement training into a workout routine applies to anyone and can help create positive, continued energy for your life outside the gym. 

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What is Functional Movement?

Functional movement training is centered around the most basic actions that humans have performed throughout history. It’s what helps make everyday activities easier. 

Functional fitness movements mimic everyday activities, offering a greater variety of challenging the body in ways that traditional methods can’t replicate.  Not sure where to begin? Here are some functional movement exercises you can try out at the gym. They’re going to get you movin’ and groovin’ in no time!

Bodyweight squat to overhead extension is a power-packed combo that hits your quads, hips, hamstrings, and abs all at once. This not only boosts explosiveness, muscular endurance, and cardiovascular fitness but also takes full advantage of those major muscle groups in your lower body. 

Front lunge to torso rotation is a killer combo that’s going to fire up your quads, hips, hamstrings, abs, and obliques all in one go! This exercise is like a superhero team-up for your muscles, getting them, all engaged and working together in perfect harmony.

Plyometric skaters will give your heart a run for its money while also focusing on those quads, glutes, calves, and hips. It’s a full-body blast that will push your limits and leave you feeling stronger than ever. Not only will this exercise supercharge your cardiovascular endurance, but it’ll also build up those muscles under tension, giving you the strength, you need.

Low to high woodchoppers with a single dumbbell is a killer move that will focus on your shoulders, quads, hips, hamstrings and abs. This exercise takes your core engagement to a whole new level. You’ll be targeting that entire abdominal chain and getting those rotational muscles fired up.  

Versatile & Accessible

The popularity of functional fitness stems from its adaptability and convenience, catering to individuals of all fitness levels. Incorporating functional accessories like medicine balls, kettlebells, Y-bells, resistance bands, stability balls and Bosu balls can effectively target every muscle group and improve stamina without the need for bulky and expensive equipment.

Powerful Health Benefits

One distinguishing aspect of functional training is its ability to improve blood circulation and oxygen delivery to muscles. It can also reduce inflammation throughout the body, and improve joint range of motion. Functional movement allows people to progress at their own pace and focus on form and technique during compound movements commonly found in fitness routines. Compound movements can also boost overall calories burned because they engage multiple muscles at the same time. 

Functional fitness workouts train your body as a single unit, so by default they engage the core. These movements can also boost balance and stability, which can make you less susceptible to injuries. This shift toward dynamic fitness methods reflect the evolving needs of gym-goers, incorporating digital workouts, like on the PF App, trackable metrics, wearables, and gamification to create an enjoyable overall fitness experience.

Enhancing Daily Activities

Functional fitness goes beyond its physical benefits by enhancing the body’s ability to participate in activities outside the gym in a safe and enjoyable way. As a dad, I am always looking for ways to keep the energy going so I can play football with my son or perform my best version of cartwheels with my youngest daughter! Preparing my body to move in a dynamic way through functional movement enables me to not only keep up with them, but to ensure that I can do it safely. 

While trends come and go within the fitness industry, functional movement training has shown remarkable staying power. Its versatility, convenience, and ability to cater to various fitness levels has made it a staple for many fitness enthusiasts. 

Feature image by Tima Miroshnichenko

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Fitness wearables and trackers have become extremely popular in recent years, providing consumers with a convenient way to monitor their physical activity, sleep patterns, heart rate and more. These devices can take your fitness journey to the next level by providing personalized data and insights that can help you make informed decisions about your health and wellness goals. The benefits are plenty and below are the ways you can maximize your fitness with wearable tech.

Real-Time Tracking

Fitness trackers let you monitor your activity in real-time, so you can count the steps you have taken, calories burned, and the distance covered. This information helps to track progress and update goals as you go. It’s also a great way to monitor your hear rate and your sleep. Regardless of age and fitness level, your heart health is a critical component and sleep plays a central role in recovery.

Connected Apps

Many fitness trackers come with companion apps that allow you to view your data and receive insights and recommendations. These apps can also connect with other health and wellness apps, such as nutrition and hydration trackers, to provide a comprehensive view of your health and wellness.

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Motivation & Accountability

Motivation plays a crucial role in maintaining physical fitness, and is also a common reason why some individuals find it hard to stick to a workout regimen. Having a fitness tracker can also provide motivation and accountability. Seeing your progress and receiving feedback from the device can help keep you on track with your fitness goals and encourage you to make positive changes.

In connection with wearable tech, fitness apps, like the Planet Fitness App, offer extensive selections of on-demand workouts suitable for all fitness levels that are sure to get your tracker going and your body moving. The Planet Fitness App puts hundreds of on-demand digital exercises and tutorials in your pocket, ranging from cardio, strength, to stretching and more.

Feature image by Torsten Dettlaff

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Travelling can give us new perspectives, introduce us to new experiences and even help advance our outlook on life! But it can also act as a speed bump in our self-care and fitness routines. Think back to your last trip – did you get in a quick work out, stay moving, or skip it altogether? 

Something that a lot of people don’t realize is that working out can actually give us more energy and reduce stress. This can be especially helpful when battling jetlag amid travel adventures. Next time you travel, health and wellness doesn’t need to take a backseat. No matter where you are, you can keep moving or squeeze in a quick workout with these travel-friendly exercises:

Plank to Push Up

Start in a high plank with your palms on the ground. When ready, bring one forearm to the ground, followed by the other, so you are in a forearm plank. Now push yourself back up into the starting position one hand at a time, placing your palms where your elbows just were. If this is too challenging, try the move on an incline. Repeat as many times as you’re able and remember – modification is always an option!

Wall Sit

This one’s a classic. The wall sit targets your glutes, hamstrings, quads, and core. Just squat down with your back against a wall until your legs form a 90-degree angle and your thighs are parallel with the floor. Then hold for 30–60 seconds.

See also: 3 ways to improve your mental health

Mountain Climbers

Start in a high plank with your arms fully extended. Then, bring your right knee in toward your chest. As you push your right leg back to the starting position, bring your left knee toward your chest. Continue alternating legs as quickly as you can, making sure to keep your core muscles tight.

Another great tip for keeping fitness a priority when you travel is signing up for a travel-friendly gym membership, like the PF Black Card®  from Planet Fitness. The Black Card® grants you access to any of Planet Fitness’ 2,300+ locations worldwide, the ability to bring a guest (or travel buddy!) every workout, and more. You can also use the Planet Fitness locator to easily find your nearest PF location – even if it’s just to drop in for a relaxing HydroMassage during your travels.

Keeping a workout regimen while travelling can be challenging, but keeping in mind these tips and tricks will help with your overall health and wellness journey – no matter where you are in the world!

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As the weather changes and days seem shorter, it can be easy to revert into hibernation mode. With the sun starting to set as many people are just ending their workday, exercise (or even just getting out of the house) can start to feel more like a chore. Don’t worry – the good news is, there are ways to revamp your exercise routine to stay motivated as the seasons change.

Workout Buddy

Having a partner to work out with can help hold you accountable. You’re more likely to stick to a routine if someone else is depending on you and has the continued encouragement and motivation to keep you going. Working out with a partner can spark natural competition and allow you to push yourselves for a better workout.

Adjust with daylight

As the days get shorter, your preferred workout time may change. If you’re finding it difficult to get out of bed in the dark, let alone exercise, try switching it up to find the time of day that you feel the most motivated – even if it’s just a quick workout like using Planet Fitness’ 30-Minute Express Circuit. Some gyms are even open 24/7, so if you’re losing that morning or evening motivation, switch it up and go at a different time than you ever thought would work for you!

See also: 4 Ways to Stay Focused

Change it up

The changing of the seasons is a great time to mix up your workout routine and try something new. Maybe there’s a piece of equipment you’ve been curious about, or you want to focus more on cardio, stretching, etc. Experimenting with different workouts and equipment will keep things interesting and fresh. This is sure to help you through the colder weather blues.  

Mix in some at-home workouts

If the rain or snow is going to prevent you from getting to the gym, try having a few at-home workouts on-hand so you can still get your sweat on. Try a free fitness app, such as The PF App, for inspiration and trainer-led workouts that can be done anywhere.

Get creative

The colder seasons offer all sorts of activities that allow you to exercise without a formal workout. Raking leaves and shovelling snow are great ways to get your heart pumping and your muscles working. Or, start working those arm and leg muscles at the gym before seasonal yard work and shovelling to prevent injury.

Keeping a workout regimen as the seasons change can be challenging. Changing up your routine is a great way to stay motivated and make the workout more enjoyable. Make it as easy for yourself as possible by adjusting to the changes and prioritizing your health and fitness – while enjoying the changing seasons.

Feature image credit Anastase Maragos

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We all have a general understanding of the benefits of exercise. They include strengthening muscles, reducing stress and playing an important factor in overall wellbeing. However, as many learned during the pandemic, lower levels of physical activity can have a negative impact on our mental health. To find realistic ways to manage physical AND mental health, we need to focus on understanding how our body and mind are connected, what it needs, and how we can use exercise to improve overall wellness.

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Research shows that regular exercise is not only important but critical to maintain positive mental health. It can even prevent depression and anxiety disorders, reduce day-to-day stress, increase happiness and lower levels of sadness and loneliness. 

With that being said, here are 4 ways to improve your body and mind:

Stimulation

Variety is the spice of life and that can be tricky when stuck at home. To keep your mind engaged and your body active, try infusing fun out-of-the-box elements to your normal fitness routine. That could mean downloading a fitness app, walking in a new neighborhood park or, once you’re able, joining a gym and kick-starting a new fitness adventure with guidance from a certified trainer.

Slow and Steady

It’s best to start slow and finish strong when exercising, especially with weights. Going light will still allow you to add positive stress to the muscles, while providing the chance to really perfect the form and mechanics of each exercise. This will ultimately create a better environment for muscle growth without causing too much stress on the body.

Rest Actively

Incorporate what is called “active rest” during your cardio or between weightlifting sets. For example, if you’re on the treadmill jogging on an incline, decrease the incline or slow to a fast walk to catch your breath before speeding back up again. Doing so rather than stopping altogether keeps your body working and blood flowing as well as ensuring faster recovery for muscles.

Sensation

You always feel better after a workout than you did before you started. This is a result of your body releasing endorphins, serotonin, and dopamine from your brain. The best way to revel in that post-workout shine, is to share it with others! Bringing a friend along will not only add to the enjoyment of the workout, it’ll also allow you to unlock fun partner exercises you can do together and in the end, you both will bask in the benefits.

Feature image credit Jonathan Borba

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