Advance Your Lunge

Here is a quick workout you can do anywhere!

Take a break and lean on your desk, windowsill or take it outside. This quick break will challenge your abs and improve your mood!

A habit is an automatic activity we do consistently in our daily lives without thinking about it, from brushing our teeth to walking the dog before work to having a coffee when we wake up.

We all know it’s difficult to kick a bad habit, but kickstarting a good one isn’t easy, either.

Knowing the science behind building a habit can help take the guesswork out of forming good fitness habits.

Group X has remained popular for health clubs for one [...]

Those who are successful in achieving fitness and health-related goals do three things:

1. THEY MAKE NO EXCUSE!  Nothing stands in their way of achieving their daily, weekly and monthly goals.  They prioritize what’s most important and to ensure they succeed they do the following:
2. They have an ACTION plan (with SMART goals written down-Specific, Measure-able, Achievement, Relevant and Timely).  They report their progress on their activities to someone who asks to be accountable to, on a daily or weekly basis.   Having a coach, trainer or ‘accountability’ person to report their progress to ensures that they achieve the following:
3. They are CONSISTENT!  Those who achieve their goals are consistent over time.  They exercise 5-6 days per week to achieve their fitness goals.  They invest in makes needed to support them on their journey to achieving their goal.  They prepare their meals and snacks for the week on Sunday (ahead of time). They build their exercise and healthy eating into their life, as a ‘lifestyle.   Those who are consistent find a way to fit their pro-actions into action every day.  They proactively choose and prioritize their day versus react to the day in front of them.Take action and achieve your fitness and health goals this summer.

My focus on the power of group continues this month as I keep finding research to support it.   My latest discovery came out of the November-December issue of The Journal of Active Aging.  According to a 79 year old Harvard Study of Adult Development, the world’s longest running study of the factors affecting health in later life, the single most powerful predictor of good health is positive relationships.   This ongoing study evaluates a myriad of factors that affect how healthfully participants age.  While factors including genetics, diet, exercise, drug and alcohol use, socioeconomic status and intelligence were measured, positive relationships stood out as the most significant; those who were most satisfied in their relationships at age 50 turned out to be the healthiest at age 80.  Positive relationships with family, friends and community appear to better predict long, healthy, happy lives than all other personal and social factors.  The opposite was also found in that those with absence of close relationships fostered poor health and decreased longevity.   So what does this mean for our industry and for your business?  By understanding the impact that quality relationships has on overall health and longevity, the fitness industry can promote this as one of the leading benefits of exercising in a group whether that be group fitness classes, small group training or a social ‘club’ within your facility.   Dr Jeff Rossman, author of this ICCA journal article titled “Strong Relationships: A Prescription for Healthy Aging” shared his healthy tips for building strong relationships as we age and among them he recommended exactly that—to join groups.  He also compared the benefits of positive relationships to the benefits of exercise and said “just as we strive to stay physically active in later life, we need to strive to stay connected with people, as the quality and quantity of our life depends on it”.  Another big variable is positivity.  Being around people who are happy, who choose to take good care of themselves, and choose to surround themselves with other positive, health-driven goals, is just one more way to develop and sustain relationships.   So think about the opportunities you have to bring members together in your club or facility.  Look for opportunities to foster healthy relationships with your members.  While group fitness and small group training are two proven and powerful ways to accomplish this, think of ways to foster relationships with your new members as early in their membership life as possible.  Leading in the front lines at GoodLife Fitness, as a group fitness instructor for the past 33 years, I am witness to the power that group has on people’s lives physically, mentally, emotionally and socially. With this new information I am more assured than ever that what I am doing for the participants in my classes is far more than providing them with an exercise response.  It is providing them with a life line.

Would it surprise you to learn that exercising in a group setting can lower participant stress levels by an average of 26 percent compared to those who exercise on their own.  Those in the business of managing fitness programs already know the value that group fitness brings to their club business however what they may not realize is that group fitness may provide even more positive effects for exercisers who experience high stress and anxiety levels.   New research conducted on medical students at the University Of New England College Of Osteopathic Medicine supports the finding that group settings for exercise are better when it comes to the psychological and emotional aspects of working out (an unassuming benefit of exercise).  A small group of medical students known for experiencing high levels of stress and anxiety and a self-reported low quality of life, were asked to join either a 12 week exercise program, either in a group setting or on their own.  The results of this non-randomized study were published in The Journal of the American Osteopathic Association, reporting positive implications for anyone with extra stress and anxiety in their lives.   Students rated their levels of stress and quality of life across three categories: physical, mental and emotional.  While those who exercised on their own, spent more time working out on average, they reported no significant change in stress levels and only a minimal improvement (11 percent) in mental quality of life, as compared to their group exercise counterparts.  Those students who chose to work out in a group reported a 12.6 percent increase in mental health, a 24.8 percent increase in physical health and a 26 percent increase in emotional health.  These findings not only support other research on the benefits of exercising in a group, it certainly will boost our confidence as leaders and business operators, that group exercise is beneficial for those solo exercisers who have difficulty staying motivated to exercise.  Consider it group therapy if you like.  I would even go as far as suggesting that group exercise be a prescription for health for many more of our members, not only those who naturally seek out the social camaraderie associated with group fitness but also those members who are looking for ways to better manage their stress and emotional quality of life.   As a side note, the author of this study did state that “these findings should not be a condemnation of individual exercise” but rather “as an addition to one’s exercise regime as a solution to improving the well-being of medical students and physicians”.  It is my passion to create MO’tion, and keep our industry moving forward in a direction that supports and serves more people.   Moving our minds, with new insight like this, is just as important as moving our bodies with new innovation in programming.

Are you a generalist or a specialist?  Are you a ‘main-stream’ club that offers a variety of programs and services, or are you a boutique studio that focuses on one area of specialization?  If you know who you are and know what you are best known for, and you are delivering excellent service on that front, you will thrive through these very disruptive times.  If you are trying to become something that you are not, converting your business from a high cost, full service offering to a low cost with less service business model,  you will potentially lose your identity and soon after your members.  Instead focus on your strengths, promote your personal trainers and group fitness instructors like local celebrities, and find ways to build value in what you offer.  The Millennials and Generation Z’s are value focused not price focused.  When you know who you are and know who you wish to serve, then you can focus on what and how best to connect, relate and build relationships with your members and your community.   The fitness industry could benefit further by finding ways to create fast addiction, instant pleasure and low intimidation, as well as find immediate ways to connect and build relationships with members.  The common theme here is speed at which we create impression and leave lasting impressions.   Consider offering your personal trainers opportunities to sell and serve their clients and on-line or even virtually.  Show your group fitness instructors how they can build a social media following of raving fans so that they can promote their classes at your facility.  Offer an on-line joining option for prospects and find ways to get consumers connected with you even if they do not buy a membership or service from you, yet.   Recently I attended the IHRSA European Congress and heard first hand that the average member is doing less at the club with active member participation down to about one visit per week, which is not enough to positively change member retention.  With this in mind I would encourage owners, operators and program directors to review and re-think their value proposition.  Having a 24/7, clean and safe environment is not enough.  As Europe’s leading authority Christophe Andanson shared in his presentation, “The Future of the Fitness Industry”, we must follow “ERIC” (Eliminate, Re-evaluate, Recruit and Create), to be different and to compete.   ERIC represents four things to focus your business on today:  Eliminate the services in your club that are no longer profitable or being used.  Re-evaluate so to simplify your membership and add-on services price options.  Recruit top talent and market them like celebrities; it’s a win-win!  Create social media and technologies to engage the new generations, move your business forward and remain competitive.   Be different to make the difference.  Cultivate a mind-set and business plan (and vision) for success!