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      REVEALED: Planet Fitness’ Supercharge Sweat Is Heading To Fit Night Out! 

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      To get ready for the best workout party in the country, we’re showing you all the magic the trainers will be bringing to Fit Night Out. The Supercharge Sweat with Planet Fitness promises to be a high-energy routine that you’ve never tried before. “It’s a fun, engaging, non-stop, low impact, high energy, calorie-guzzling exercise to music class,” says Ceri Hannan, head of product at Planet Fitness. At this class, you can expect music-driven moves that’ll keep you pumped up all the way through. 

      Why we’re loving Supercharge Sweat 

      This class is made exactly for group classes, using the vibe from the crowd as fuel to go harder. “When it comes to ‘classes for the masses’ The Supercharge Sweat class is perfect,” explains Hannan. “Doable choreography is the name of the game, set to music from musical theatre to Michael Jackson!’” And this workout has pumped up the crowd the world over, from Iceland to India to Times Square. “For me, the magic is all about making the participants feel like the real rockstars,” says Hannan. Ready to rock?

      What makes group classes so special 

      It’ll hold you accountable 

      Per a study in the Journal of Social Sciences, people gravitate towards the exercise behaviours of those around them. What that means? Working out in a group setting pushes you to work harder, since you’ll be with peers around you who are working hard, too. 

      There’s strength in numbers 

      When going it alone, you’re likely to stumble. But with a group supporting you, you’re more likely to push through and make it to the other side. Study after study shows that working out in group settings keeps you going for longer. 

      You’ll have fun 

      You’re more likely to be smiling your way through the workout, since you’re spending it in a group setting, with people around you. And Supercharge Sweat is going to be so much fun that you’ll forget how hard you’re working! 

      You’ll stay motivated 

      Last set of moves really getting to you? Being in a crowd setting pumps up your motivation – and positive vibes are infectious, permeating throughout the entire area, so everyone feels as good as the next person. 

      At Fit Night Out, we’re bringing tons of workouts from different forms of movement that’ll challenge and inspire you on your journey. “The magic of group exercise is super special and seeing thousands of people all connecting and moving as one is priceless,” says Hannan. Want in? Get your tickets to Fit Night Out right here!  More

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      What is Pilates?: A Complete Guide for Beginners, Inc. 34 Exercises + 15 Best Online Classes

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      Pilates is big RN. In fact, 60.5k of you search for advice and info on the topic every month, so from answering the question ‘What is Pilates’, the best Pilates classes to Pilates for beginners and the difference between Pilates and yoga, we’re here to help. Whether you’re a Pilates pro (maybe you’ve tried a Pilates challenge before) or you’ve yet to set foot in a beginner’s Pilates class, there are a plethora of Pilates YouTube classes out there.

      Unlike a gym workout, it doesn’t require a ton of home gym equipment and the bounty of free Pilates workouts online is increasing rapidly. Not to mention the benefits of strengthening and lengthening your muscles with low-impact resistance training like Pilates – a real godsend for those with finicky joints.

      Not sure where to start? Well, reader, you’re in the right place. Read on for your Pilates for need-to-knows, what to look for if you’re searching for Pilates online, the 15 best Pilates workouts and our best tips for ensuring a successful Pilates workout. Phew, that’s a helluva lot. Let’s get into it.

      What is Pilates?

      In New York in the 1920s, Joseph Pilates devised more than 500 moves, 34 of which were mat-based exercises. He drew of methodology he’d developed while working as an orderly in the Isle of Man in the latter half of WWI, where he worked with patients injured in the war.

      Now, his revolutionary regime is recognised globally as a way to strengthen the body. Pilates workouts help improve flexibility, balance and core strength and are particularly effective if you suffer from back pain. Research published in the journal PLOS One in 2014 showed that Pilates can both effectively ease back pain and boost functional movement when compared to traditional methods like massage therapy and other forms of exercise.

      You can do Pilates with or without equipment (Pilates rings, resistance bands, Pilates balls, Pilates bars and ankle weights are all options), but you’ll reap the rewards whichever you do.

      6 Pilates principles

      There are six key principles to Pilates, which are essential for getting the most out of each workout.

      Centring: This is all about bringing your awareness to the centre of your body—the area between your lower ribs and pubic bone. This area (your core) is the foundation of all Pilates exercises.

      Concentration: Giving each movement your full attention is key to yielding maximum results from each movement.

      Control: Aim for total muscular control, going slow and steady.

      Precision: Focus on proper alignment and core engagement, striving for super precise form.

      Breath: Coordinate your Pilates exercises with your breath; one movement on the inhale, one movement on the exhale.

      Flow: Try to make each Pilates exercise as fluid as possible, flowing with your breath.

      8 Benefits of Pilates workouts

      Improves flexibility

      Improves core strength

      A challenging low-impact form of exercise

      Can improve posture and stability

      Can be done with no equipment

      Increases flexibility and range of motion

      Improves muscular endurance and strengthens muscle tissue

      Can be done after injury or as part of physical rehabilitation therapy

      What kind of workout is Pilates?

      ‘Pilates is a low-impact flexibility and muscular strength and endurance movement combined,’ explains Aimee Victoria Long, PT & founder of Body Beautiful Method.

      ‘Pilates emphasises correct postural alignment, core strength and muscle balance. It is great for ironing out muscular imbalances, injury rehabilitation and injury prevention.’

      There are many forms of Pilates:

      Classic Pilates: The traditional Pilates exercises as devised by Joseph Pilates, performed in the same sequence each time

      Mat Pilates: 34 mat-based exercises by Joseph Pilates, plus other mat exercises

      Contemporary Pilates: A mix of traditional and new Pilates exercises, performed in varying sequences using a range of small pieces of equipment

      Reformer Pilates: A dynamic form of Pilates using a ‘Reformer’ to add resistance and challenge stability

      Clinical Pilates: Injury and rehabilitation-specific exercises, prescribed by physiotherapists

      I’d suggest trying out the different forms to find out what works best for you and what you enjoy the most
      Aimee Victoria Long

      Does Pilates count as exercise?

      ‘Pilates is most definitely exercise and when performed correctly it’s very challenging,’ says Long. ‘As an exercise, it counts as a muscle-strengthening workout. Plus, you’re able to work the whole body through Pilates. It challenges your lower and upper body and demands core strength.’

      Is Pilates safe during pregnancy?

      You betcha. In fact, if you’re expecting, Pilates might be one of the best ways to move your blossoming bod, says Hollie Grant, Pilates instructor and founder of The Bump Plan. ‘Not only is it safe, but it’s the exercise I strongly believe all pregnant women should include in their fitness plan.’

      Here are some of the benefits for mums-to-be:

      It strengthens muscles most affected by pregnancy (like abs, glutes and pelvic floor)

      It’s low-impact

      It can reduce back pain

      It helps keep you mobile

      It improves balance

      ‘It is incredibly safe, yet very effective and it means that many women can still feel the “burn” during their pregnancy, whilst knowing their babies and their own health isn’t compromised,’ Hollie says.

      Can you start Pilates during your pregnancy then? ‘If you didn’t practice Pilates before pregnancy, it’s the perfect time to get started and it’s never too late! Many of my clients turn up to class on their due dates!’

      Is 20 minutes of Pilates per day enough?

      Short on time? When it comes to bang-for-your-buck sessions, Pilates delivers.

      ‘When it comes to something like Pilates it’s more advantageous to do a little bit every day, rather than an hour-long class once in a blue moon,’ Hollie says. ‘Little and often will help lead to sustained change and really help you to understand the basics of Pilates.’

      ‘My clients often describe how they are more in tune with their bodies for the rest of the day after practising Pilates and they feel less pain – why wouldn’t we want that every day?’

      Can you do Pilates at home?

      Yes, there are styles of Pilates that require some hefty equipment (think the reformer, Cadillac or Wunda chair), all you need for Pilates is an exercise mat.

      ‘We use bodyweight as our resistance,’ Hollie says. ‘Now don’t think that means it will be easy – your body might weigh 60kg or more – those kettlebells you think are heavy at the gym are probably more like 10kg.’

      Is Pilates good for weight loss?

      Can it help you lose weight? As always, the answer to this one is: it depends.

      Effective weight loss is multi-faceted, so it’s difficult to pinpoint one thing that specifically results in weight loss, says Hollie. ‘It’s affected by sleep quality, hormones, stress levels, diet and activity levels.’

      A lot to consider, then. However, a calorie deficit – burning more calories than you consume – can often help people reduce their weight. The calorie deficit largely depends on how much you eat, but any activity can certainly help raise the roof on your daily energy expenditure, or calorie burn.

      Cardio is often touted as the best way to up that daily burn – which, of course, Pilates is not. ‘Pilates is not aimed at cardiovascular strength, it is aimed at muscle strength,’ Hollie explains. ‘However, if you were doing zero exercise before and then started adding in Pilates to your weekly routine, in basic terms, yes, it could help you lose weight as you would inevitably be burning more calories moving than not doing Pilates.’

      Hollie is quick to add that hoping Pilates will be the magic bullet to weight loss is pretty self-defeating. ‘Putting Pilates and weight loss in the same sentence almost denigrates Pilates – Pilates is about so much more than weight loss and has the power to change people’s lives for the long term, something weight loss doesn’t necessarily deliver on.’

      Pilates vs. yoga

      Wondering what the difference is? Well, they’re both done on a yoga mat (for the most part) but there are some key differences between the exercise protocols.

      ‘One of the main differences between Yoga and Pilates is that Pilates focuses on relaxing tense muscles and strengthening others. Yoga tends to be used for improving the flexibility of the body,’ says Long.

      Is yoga or Pilates better for improving overall fitness?

      ‘Both disciplines have great benefits. Depending on your goals. If you’re looking to improve your core strength, Pilates is a great form of exercise. It will help improve deep core strength, muscle control & stability, posture and coordination while improving muscular endurance,’ says Long.

      ‘However, if you’re looking to predominantly improve flexibility and prefer to incorporate a spiritual element to your training, then yoga may be more appealing to you. That being said there’s no reason why you can’t incorporate both Yoga and Pilates into your training programme.’

      So, no need to double down on one discipline – there’s myriad styles of Pilates to try and, done regularly, you’ll notice big strength gains, particularly in your deep core. Mix in with your regular workout routine and you’ll be set for success. Go on then.

      Is Pilates enough on its own?

      As with every type of exercise, Pilates is best performed as part of a well-rounded routine. While it certainly has its pros, you should consider incorporating other forms of exercise that train your body in different ways. Here are a few different modalities to think about adding in and why:

      Cardio workouts – Pilates isn’t a cardiovascular exercise, so including a cardio workout in your routine (ideally once a week) will help keep your heart healthy, as several studies have proven.

      Weightlifting – Pilates does count as strength training, but research has shown that lifting heavier weights will help with increasing your bone density and muscle mass. Try one workout per week.

      Yoga – If flexibility is our goal, studies show that adding in one yoga session a week will help you get there. Pilates will help improve flexibility, but you’ll hold poses for longer during yoga, which is where you’ll make the biggest gains.

      All that said, remember that there’s no use in doing a workout you don’t enjoy. If you hate cardio, for example, don’t try and force yourself through a 5k run every week. Try tacking on a 10-minute speed walk to the end of your Pilates class. Likewise, if you hate weightlifting, try going a little heavier with any weight you use in your Pilates class, but don’t set out to do a whole hour of heavy lifting. Lastly, if the idea of enduring a full yoga class is enough to send you over the edge, aim for a 10-minute full-body stretch every week instead.

      34 Pilates exercises

      There are 34 original Pilates exercises, founded by Joseph Pilates and detailed in his book Return To Life. No matter which type of Pilates you do – reformer, mat, hot or otherwise – these Pilates exercises are the foundation of every class. Joseph would execute the exercises in the exact order listed below, as he believed this was key to reaping the rewards, but you’ll find that most current Pilates teachers will mix them up.

      The hundred

      The roll-up

      The roll-over with legs spread

      The single-leg circle

      Rolling like a ball

      Single leg stretch

      Double leg stretch

      Spine stretch

      Rocker with legs wide

      The corkscrew

      The saw

      The swan dive

      The single-leg kick

      The double-leg kick

      The neck pull

      The scissors

      The bicycle

      The shoulder bridge

      The spine twist

      The jackknife

      The side kick

      The teaser

      The hip twist

      Swimming

      The leg pull-front

      The leg pull-side

      The kneeling side kick

      The side bend

      The boomerang

      The seal

      The crab

      The rocking

      The control balance

      The push-up

      15 best online Pilates classes

      Ready for your fix of Pilates online? Course you are. Here are the 15 YouTube workouts worth your time and sweat. There’s Pilates for beginners options, as well as harder classes for those more familiar with the discipline. The best bit? They’re all options to do Pilates at home! You don’t need to leave your living room and they’re all entirely free – hurrah!

      Pilates classes under 10 minutes

      1. Blast your core in five minutes | Isa Welly

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      2. Challenge your core in ten minutes | BodyFit By Amy

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      3. Advanced Pilates in ten minutes | The Live Fit Girl

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      Pilates classes under 20 minutes

      4. 13-minute pregnancy glute workout | Pilates PT Hollie Grant

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      5. Feel-good Pilates in 15 minutes | Freshly Centered

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      6. Total-body Pilates flow in 18 minutes | Lottie Murphy

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      7. 20-Minute inner thigh isolate workout | Casey Ho

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      8. 20-minute full-body intermediate Pilates Class | Move with Nicole

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      Pilates classes under 30 minutes

      9. Beginners Pilates in 23 minutes | Isa Welly

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      10. Pilates for your bum in 25 minutes | BodyFit By Amy

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      11. Pilates for solid glutes in 25 minutes | Fiit

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      12. Cardio Pilates in 26 minutes | Jessica Smith

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      Pilates classes 30 minutes or longer

      13. Pilates PT Method™ 30-minute workout | Pilates PT Hollie Grant

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      14. 30-minute weighted Pilates total body workout | Isa Welly

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      15. Fat-burning Pilates in 60 minutes | Pilates With Hannah

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      5 tips for a successful Pilates workout

      1. Clear a space big enough

      We get it – your flat share may not even have a living room, but as long as you can stretch your arms out without touching the wall, you’re fine.

      2. Invest in the right equipment

      Before you slip into a ‘pelvic curl’, you’ll need to get your hands on a few pieces to make your session as comfy and safe as possible.

      First up, sort yourself out with an exercise or yoga mat. FYI, thicker styles support and cushion your spine better than their cheaper cousins, particularly on a hard floor rather than carpet. If you’re a beginner or prone to back pain, a cushion under your bottom or back can alleviate pressure and provide extra support.

      Some classes may require a resistance band, which come in different lengths, strengths and sizes. If your Pilates workout calls for one, they should guide you on which type. Watch the workout before to know exactly what you’ll need. A word to the wise: the thicker the resistance band (and the tighter you pull it), the harder your muscles work.

      Other Pilates workouts might ask you to use a small inflatable Pilates ball or a Pilates ring – both pieces of equipment that help with alignment and engaging the correct muscles. Again, see what’s asked of you before you dive into the workout and come up short.

      3. Breathe, rather than brace

      We all think we know how to do it, but breathing is one of the most common Pilates mistakes. Don’t hold your breath as you’ll end up bracing your core and working the wrong muscles.

      Instead, breathe deeply through the exercises and focus on scooping your belly button in and up.

      4. Put your phone on silent

      Pilates requires concentration, focus and precision, so the last thing you want is a bazillion Instagram notifications going off in the background. Put your phone on silent or leave it in the next room.

      5. Shut all pets out of the room

      There’s nothing worse than finally nailing an exercise only to be thrown off balance by a well-meaning furry friend. Try to keep your animal pals in another room during your workout.

      This article was first published in womenshealthmag.com. More

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      The Common Warm-Up Mistake You Could Be Making

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      It’s been said that ‘how you start is how you finish’. This goes for workouts as well – the warm-up is vital for effective results. It is easy to skip this step and jump right into getting your sweat on, but here’s why you shouldn’t. Ceri Hannan from Planet Fitness gave us the low-down on warm-up mistakes that could be hurting your workout sesh…

      What is a warm-up?

      “In basic terms, the aim of any warm-up is to prepare the body for the work to follow,” Hannah begins. “General mobility of the joints and raising the body’s core temperature is key.”

      But why do we need to warm up? “Physical preparation is paramount from an injury prevention perspective,” Hannan explains. “Not to mention heightened awareness to react to the work that follows any warm-up.” But it’s not just your body that needs to be ready to work out. “Mental readiness also plays a crucial part in helping to connect the mind and body for a safe and effective exercise experience.”

      The warm-up mistake you could be making

      Yep, that’s right – you can warm-up incorrectly. Like most things in life, there’s a right and a wrong way to get yourself warm.

      “The most common mistake I see is people going straight into static stretching (holding a stretch for 10 seconds plus),” Ceri says. “This is fine ‘after’ the workout [when your body is warm], but generally the muscular-skeletal system is not warm enough to withstand a static stretch.” It’s also important to think about what you’ll be doing after the warm-up. “[The warm-up] is generally followed by ‘dynamic’ workout activity,” Ceri adds. Again, start how you plan to finish.

      How long should you warm up for?

      “Anything from five to 30 minutes, purely depending on the work to follow,” Ceri explains. “It also depends on the temperature and the individual human.” You’re ready to work out properly when you’re ‘warm’. You’re warm when you’ve got a bit of a sweat going and breathing a little heavier. Easy, really. Let’s work it.

      We’re warming up for Fit Night Out!

      Come Fit Night Out, we’ll be warming up with the best, celeb trainer Jessica Naylor, to get you ready for hours of fun, challenging workouts that you’ll love moving to. “Get ready for elevated heart rates and a killer endorphin kick,” says Naylor. Ready to get in on it? Get your tickets right here.  More

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      REVEALED: FNO’s Hot Girl Warm-Up With Jessica Naylor – And Why You Should Join Us 

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      If you never warm-up before you work out, allow Fit Night Out to be the event that changes your mind. From elevating your workout gains to boosting mobility, there are a ton of reasons why this oft-overlooked practice is actually a powerhouse for fitness. 

      Come the 5th of August, warming us up is Jessica Naylor, celeb trainer, group exercise instructor and PUMA ambassador. “I’m looking forward to seeing so many gorgeous people move with meaning, using their bodies & having fun,” she says. Her approach to health and fitness? Enjoying workouts! “Make it fun and blast the music, live your life!” Naylor enthuses. 

      From boosting your calorie burn to much more, here’s what you stand to gain when you warm up before throwing down. 

      First off, it gets you ready for your workout 

      That’s the entire purpose of warming up: to prime your body for what you’re about to do. It boosts blood flow to your muscles, making them nimble and better able to handle things like jumps and weights. By increasing the amount of blood flow, a healthy dose of oxygen makes its way to your muscles to power you through your next movements.

      It improves movement 

      By doing dynamic stretches and gentle heart-raising movements before your workout, you essentially prime the connection between the brain and muscles for movement. This improves the efficiency at which you can work during your exercise, making for a much better workout. 

      Warm-ups boost performance 

      In one study, a warm-up of sprints and dynamic movement improved sprinting ability in athletes before a match. Athletes ran eight sets of 60m sprints, which improved their overall sprinting ability. And coupled with dynamic stretching afterwards, they improved sprint speed, agility and overall performance. 

      They reduce injury 

      Importantly, warming up your muscles properly before an activity can reduce the likelihood of injury during your workout, by as much as 30 percent, according to one study. While most research agrees with this hypothesis, there are some that don’t. But warming up is great for preventing injury anyway, as long as it fits the bill of what’s to come in your workout. That’s because the increased blood flow loosens up the muscles and gets them ready for your box jumps, burpees and everything in between. 

      Come Fit Night Out, we’ll be warming up with the best to get you ready for hours of fun, challenging workouts that you’ll love moving to. “Get ready for elevated heart rates and a killer endorphin kick,” says Naylor. Ready to get in on it? Get your tickets right here.  More

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      The Garmin Fēnix® 7 Pro And Epix™ Pro Are Here

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      Unleash your spirit of adventure with the all-new Garmin fēnix 7 Pro and epix Pro. These extraordinary timepieces are meticulously crafted to redefine exploration, featuring a captivating blend of innovative features, expanded sizes and premium materials. Designed for those who crave thrilling experiences, the fēnix 7 Pro and epix Pro are the perfect companions for the daring and determined.

      Fēnix® 7 Pro Series

      Get ready for the Garmin fēnix® 7 Pro Series! These premium multisport GPS smartwatches with solar charging are designed to empower athletes and adventurers to reach their peak performance. With pro-grade performance insights, advanced mapping capabilities and comprehensive health tracking, the fēnix 7 Pro Series is built to conquer every challenge, every day. Equipped with a built-in LED flashlight and solar charging lens, these watches provide up to 37 days of battery life in smartwatch mode and an impressive 139 days in expedition mode1. Prepare to embrace endless outdoor exploration, day and night.

      What’s New?

      Built-in LED flashlight. Available in all size options, variable intensities, a red safety light and strobe mode help provide greater awareness while training in the dark. 

      Next-generation MIP display. Redesigned pixels, backlight and solar panel improve indoor readability, providing increased brightness, power efficiency and adaptability to different lighting conditions—all without sacrificing the exceptional sunlight performance of the MIP display. 

      Heart rate sensor. Enhanced optical sensors and sport-specific algorithms offer improved performance tracking for a wider variety of activities, making it easier to gain a better understanding of how the body is responding to exercise.

      Endurance score. Measure how easy it is to sustain prolonged efforts while also taking into account training data like VO2 max, short and long-term training loads and more from all other athletic pursuits.

      Hill score. Gauge how easy it is to run uphill by measuring running strength on steep climbs and running endurance on long ascents while also evaluating progress over time based on VO2 max and training history.  

      READ MORE: Train Brilliantly With The Garmin Forerunner® 265 GPS Running Smartwatch

      Garmin fēnix® 7X Pro

      Long battery life with solar charging (up to 37 days in smartwatch mode)

      Built-in LED flashlight

      Endurance score

      Heart rate sensor

      Epix™ Pro Series

      Introducing the epix™ Pro Series: high-performance GPS smartwatches with a crystal-clear AMOLED display, rugged design and an impressive battery life. With up to 31 days of power, these watches offer all-day health monitoring and fitness metrics to keep you active. Choose from three sizes (42mm, 47mm and 51mm) and enjoy the added bonus of a built-in LED flashlight. Get ready for an adventure like never before!

      What’s New?

      Built-in LED flashlight. A built-in LED flashlight with variable intensities and strobe mode to provide greater awareness while training in the dark.

      New preloaded activities. Stay active with dozens of new, preloaded activities including soccer, basketball, racquet sports, horseback riding and more.

      Up Ahead. Runners using the Up Ahead feature can now see certain POI (point of interest) checkpoints, like aid stations, right on a map to get a better understanding of what’s ahead.

      Weather map overlays. New weather map overlays make it easier to view upcoming weather conditions.

      Red Shift Mode. This mode changes display colours to shades of red to help users better acclimate to darker conditions and reduce sleep cycle disturbance.

      Garmin epix™ Pro

      Stunning AMOLED display

      Up to 31 days of battery life

      Advanced training metrics and recovery insight

      Health and wellness features More

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      Fit Night Out 4-Week Total-Body Workout Plan

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      Get ready for Fit Night Out with this conditioning workout from PUMA ambassador and group exercise instructor Jessica Naylor. This total-body workout will challenge your muscles while setting you up for fitness success. We’re here for it!

      We know, jamming away to workouts at FNO won’t feel as much of an effort when you’re having so much fun. But the next day? You might experience sore muscles from doing moves you’ve never done before. To get you ready for the big day (and avoid all those post-workout pains), we’ve asked PUMA ambassador and trainer Jessica Naylor for a few moves that’ll ensure you’re workout-ready for a marathon of fun. “My aim is to get every girl and woman moving,” says Naylor. “Body positivity is key with me and I move with meaning.” This conditioning workout – enhancing your performance and bod’s abilities – will build power, coordination, speed and get you ready for FNO!

      The Workout

      The best part about this conditioning workout is that you need zero equipment to get your heart pumping. Work for 20 to 30 seconds, then rest for 10 seconds and get going again. This workout is designed for you to do again, working your way up to 60 seconds of work, with 10 seconds of rest.

      Skipping on the spot

      Pretend to hold a skipping rope handle in each hand. While rotating your wrists as though you were spinning a rope, jump and land with one heel forward, gently tapping it. Jump again and land with the other heel forward. Keep going for 20 to 30 seconds.

      Alternating toe tap

      Start in standing position. Bring one leg up, bending the knee and bringing your alternating arm down to touch the toe of the lifted leg. Now alternate with the other leg.

      Reverse lunge & raise

      Start in standing position. Take one leg back and lunge so that your leg is perpendicular with the floor, raising your arms above your head as you do. Alternate your legs with each rep.

      Jump squats

      Squat down with your feet slightly wider than hip-width apart. Now, drive through the balls of your feet and jump up, using your arms to gain momentum. Land gently, with soft and bent knees. That’s one – this is going to burn.

      Curtsey Pulse

      Start with your feet wider than hip-width apart. Take one leg back and curtsey for three pulses. Stand up and repeat the move on the other side. Keep your arms up and at shoulder level.

      Side Plank

      Start in a side plank position, balancing on your forearms, keeping your head and spine neutral as you engage your core, lifting your hips and knees off the floor. If you feel up to it, lift your arm to raise overhead. Keen to challenge yourself more? Lift your resting leg up off the floor.

      Bodyweight press up

      Start lying down on your belly, arms at your chest. Press yourself up into high plank position, keeping your spine, core and legs all tight. Slowly come down to start, then reach your hands in front of your body, tapping the floor with your fingertips. That’s one rep. For an extra challenge, try pause a beat in plank to challenge your core.

      Rocking Plank

      Get into a forearm plank position, keeping your core engaged and being careful not to drop your glutes. Shift your weight forwards over your shoulders and then rock back to start. That’s one – keep going!

      Get The Look

      The new Fit Eversculpt range from PUMA is designed to sculpt your bod and wick away moisture while you smash your workout.

      Fit Eversculpt Tank | Bold Blue-Speed

      Fit Eversculpt Colour Block Tights

      PWRFrame TR 2 Shoes

      Ready to get to it? Book your tickets to the fitness event of the year right here. More

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      REVEALED: Join Angelique Van Der Linde At FNO – And The Exact Science Behind Our Step Workout

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      Forget Jane Fonda – step workouts are what’s happening, right now and here. And come 5th of August, we’re stepping up to the plate with our step-free step workout. Leading us will be fitness instructor and WBFF Fitness Pro Athlete Angelique Van Der Linde. And she’s bringing the canned heat to your feet. “I hope to bring a fit flavour that the ladies have not been exposed to. My baby is almost one year old and being able to train with all these like-minded women and celebrate our super-human strength as women is a privilege,” she says. 

      Angelique’s approach to fitness 

      When it comes to making sure you’re staying in shape, Angelique has a go-and-get-it attitude. “Health & wellness is like brushing your teeth. Don’t overthink it. Just get it done,” she says. At her class, you can expect to crush calories while having a blast. Think you’ve got two left feet? Don’t sweat it. “I promise to keep it super simple but to fill every moment with inspiration and fun! No one cares about the moves, just move in the same direction as all the rest and have fun,” she says. 

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      Why we’re doing a step workout at FNO 

      From getting your heart pumping to challenging your muscles, here’s what you can expect from a high-intensity step class. 

      You’ll crush calories 

      Per personal data from one WH writer’s experience, just thirty minutes of steppin’ burned a whopping 200 calories alone. It’s also high-energy since jumping and stepping around will leave you drenched faster than you can sauce up some fries. 

      You’ll burn your quads and glutes 

      Step class is all about moving those legs, so expect your legs to burn. Stepping forwards and backwards (believe us) does a number on your quads and glutes, since these muscles serve as stabilisers that prevent you from falling over. 

      You’ll have fun 

      More than anything, this class, with its pumping feel-good music, will be fun. Expect to laugh as you try to master a killer step routine. 

      You’ll tone up 

      One study evaluated the effects of 12 weeks of step aerobics on elderly women. It found significant changes in waist circumference, and “had a positive effect on the functional fitness components of these older women,” the study notes. Plus, another study saw big improvements in V02 Max, meaning your overall fitness will improve. Get stepping, people! 

      Get ready for Fit Night Out! 

      From dancing to stepping, there’s something for everyone at Fit Night Out and you’re guaranteed a great time. “It’s always the biggest motivation to see so many women train together and share the love for health and wellness,” says Angelique. “When I see the sea of women in front of me, all feeling the rhythm and beat with a smile on their faces, that’s what I look forward to most! The class will be filled with hip-hop combinations mixed with some old-school step choreography. It’s something new, fresh but still familiar and anyone can join, benefit and enjoy this segment.” 

      Ready to get to it? Book your tickets to the fitness event of the year right here.  More

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      in fitness and body

      5 Fitness Goals You Should Be Making If You Want To See Progress

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      One thing we fitness pros are always babbling on about is the importance of having goals. In fact, the first thing I ask prospective clients is what they want to achieve, so I can help ’em get there. And while there’s no such thing as a bad goal, having more specific intentions can be even more powerful — especially when you can measure that progress along the way. Consider adding these five fitness goals to your list.

      Meet The Expert: Amy Roberts is a certified personal trainer

      Fitness Goal #1: Lower Your Body-Fat Percentage

      Clients often tell me they just want to lose two to four kilos to “lean out.” (Sound familiar?) But you’ve probably heard the old “muscle weighs more than fat” line. While that’s not technically true (a kilogram is a kilogram), it is true that a kilogram of muscle is denser and takes up less space than a kilogram of fat. So if your goal is to shed kilograms, you really should be aiming to lose body fat and gain (or retain) muscle. Essentially, you’re hoping to shift your body composition and lower your body-fat percentage.

      You can measure this in a number of ways…

      You can ask a trainer at your gym to test it using skin-fold callipers.

      You can try a body-comp scale or monitor that uses bioimpedance (where you stand on or hold metal pads and a current determines your body composition). Or, you can go to a special lab for a more accurate (though pricier) air- or water-displacement test.

      Keep in mind that the first two options aren’t 100 percent accurate. But as long as the measurements are done under the same general conditions, you’ll be able to get a pretty good look at your progress.

      Goal #2: Get Stronger

      Of course, you don’t want to look like Joe Manganiello, but you shouldn’t be afraid to make strength one of your goals. In fact, unless you put some crazy concerted effort into it, the typical woman will never “bulk up.” (Newsflash: You CAN be strong and skinny!) What I like about strength as a goal is that it’s much more quantifiable than “toning up,” which is what women often say when they’re describing the desire to build muscle.

      Strength can be measured by a number of ways. The number of push-ups you can do, the amount of weight you lift, or the increase in reps you can handle. It’s also noticeable in daily life: The ease with which you lug your groceries or lift your suitcase into the overhead bin. And if you want to check your progress in the mirror, find out how long it takes to see muscle definition.

      Goal #3: Master A Skill

      Write down this goal if you’re one of those people who just doesn’t get particularly amped about running/lifting/sweating just for the sake of it. Sometimes you need a specific skill to hone in on. My gateway drug into fitness was a weekly adult gymnastics class that hooked me. But if tumbling isn’t your thing, just pick another sport or skill that you want to learn to excel in, like Pilates or boxing.

      Already found your fitness muse but need an extra boost? Make specific achievement goals, such as targeting a number of chin-ups (can’t do a single one? Try our chin-up challenge to learn how in six weeks!) or conquering a forearm stand in yoga.

      Goal #4: Make Fitness A Part Of Your Routine

      I meet people daily who want to shape up for a specific event — a wedding, a school reunion, bikini season… I would never begrudge anyone wanting to look and feel her best for any reason. But I try to encourage a more long-term approach. Sure, you’re motivated to work hard for the grand occasion. But do really you want to put in all that effort only to let it fall by the wayside later? Consider how you can keep those gym dates, favourite classes or regular runs in your schedule for the long haul.

      A lot of things can motivate you: finding a workout buddy, blocking off your calendar with “fitness appointments,” and prioritizing personal training or those pricey-but-awesome indoor cycling classes in your budget. What’s important is that you find your mojo and hold onto it. But if you really need an end goal, just make a point to try something for a month or two. By the time you’re finished, chances are you’ll be hooked.

      Goal #5: Train For An Event

      There’s one exception where shaping up with a deadline can actually come in handy, and that’s training for a fitness event. Some of us are just more deadline-driven than others. By giving yourself a specific point at which you’ll have to prove your stuff, you’ll be more motivated to keep up with your training. So sign up for a triathlon, a 5-Kay, or an endurance event like an obstacle course. Then, train like hell. Who knows? After the rush of completing your first one, you may decide to make it a habit.

      The article was originally published on www.womenshealthmag.com More