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Yep, that's an indent from a watch. I was writing about Apple Watch features earlier that day, so I actually took the watch OFF for this run. Credit: Beth Skwarecki

When youre new to running, or getting back into it, the last thing you need is one more barrier. Shoes, appropriate clothes, sweat-resistant sunscreen: These things are hard to do without. But those running watches that it seems like everyone has? You dont need one on your first day. You dont even need your phone.

It's kind of strange that fitness has become almost synonymous with tracking fitness: How many steps are you taking? How many calories are you burning? How many minutes per mile was your pace when you went jogging this morning? What was your heart rate?

But you dont need to know any of this. You can just go for a run, and the results are recorded in the very fibers of your muscles. Your heart and lungs know how hard they worked, and they are in the process of adapting so that theyll be able to serve you better next time. This process does not require you, at any point, to look at numbers on a screen. So do you need a Garmin, a Fitbit, an Apple Watch, or any of their kin? Absolutely not.

Ive run with a variety of devices and apps over the years, and right now Im gearing up to review a series of running appsyou can look for those articles in the weeks to come. But my little secret is that I actually prefer to do most of my running without a watch or even a phone app.

Ever since I dusted off my running shoes earlier this springabout six weeks agoIve been running multiple times each week without a watch. I have a vague idea of time and mileage, but no precise numbers. My brain is empty of thoughts except for dont go too fast and turn around when I get to the main road. So here is the data that Im not getting from a running watch, and how to do without it:

The watch tells you: how far youve gone. Want to run 3 miles? Turn around when your watch says 1.5. You can also add up your miles at the end of the week.

How to do without: Measure a route beforehand. You can use Google Maps (right-click and select measure distance, or just plan a walking route through the normal interface). For a nicer interface, use an app like Footpath. The free version lets you measure routes but not save them; honestly, creating a route and then taking a screenshot is good enough for our purposes here. If youre going to pay for an app with route planning, you might as well get Stravabut more on that later.

You can plan the route before you go, and then when youve finished the route, you know youve done your mileage. It can be handy to have a few routes on hand for common distances you like to run. Theres a 5-mile loop at my local park, for example, and I know exactly where to jog in my neighborhood if I want a 2-miler.

To keep track of distance from day to day, you can keep a note in your phone, or add it to your training journal.

The watch tells you: how long youve been running.

How to do without: In the olden days, youd use a dumbwatch to track time, or even just look at the clock before you leave home and then again when you come back. Where a watch-user knows that their run was 32 minutes and five seconds, you are free from worrying about such minutia and can be happy to know that you were running for about half an hour.

You can also use a stopwatch on your phone to track the time, if you really want to know. You can also just estimate from your mileage: That three-mile route will take about 30 minutes if you run at a 10:00 pace.

The watch tells you: how many minutes its taken you to run each mile; also, what pace you are going right now.

How to do without: Go by feel. If youre a beginner, the exact pace doesnt matter; do easy runs at a speed that feels easy. Do faster intervals at a pace that feels challenging but doesnt leave you gassed. The exact numbers arent important.

If youre an experienced runner, use that experience! How do you feel when youre running 10-minute miles? 8-minute miles? Run at an effort level that feels right for the programmed run, and every now and then you can run a race or time yourself on a track to recalibrate.

The watch tells you: your current heart rate, and maybe the zone youre in.

How to do without: Honestly, if youre a beginner, dont use heart rate at all. Heart rate can be a useful number once you have a pretty good handle on what your personal heart rate is at different effort levels. But the way most watches and apps calculate heart rate is with an error-prone formula that often sets the zones too high or too low.

As a beginner, the only thing that really matters is that you do your easy runs at an easy pace, not a gut-busting breakneck speed that ends up being unsustainable. So, go with perceived effort here too. Do you feel like you could keep this up almost forever? Like you could talk on the phone with only a little bit of heavy breathing? Thats the famous zone 2. See, you didnt need a heart rate monitor after all.

If you're an experienced runner, you probably get more use out of pace data than heart rate data, anywaybut you can always use a chest strap connected to your phone if you'd like the numbers.

Not all watches have this feature, and even among people who have running watches, not everyone uses the coaching. But yes, some watches and some apps provide a running plan, telling you how many miles, at what pace, to run each day. They may also give you guided runs, with a coach in your ear telling you when to speed up and slow down.

Without a watch, youre on your own for this stuff. But you can also find a plan online thats not tied to any particular app. Hal Higdon says Im running 3 miles on Tuesday? Well then, Ill go out on Tuesday and run (roughly, approximately) 3 miles.

Putting all of this together, heres what it looks like for me. First of all, I started my running habit this year by getting consistent with my morning walk (30 minutes, so about 1.5 miles.) Over the course of a week, I started adding some bits of running to my walk, slowing down when I got winded or uncontrollably itchy, and after about two weeks, I was running pretty much the whole 1.5 miles in relative comfort. The following week, I started adding a little mileagedoing 2 miles most morning instead of 1.5.

This worked beautifully as a gentle re-introduction to running, and honestly? I dont think I would have done it this way if I were wearing a watch. It would have been demoralizing to see that my running pace was so much slower than what I was logging last year. But once I was in the habit, it was easy to add mileage.

These days, I have a few neighborhood routes in mind. I put on my sun visor and headphones when I go out with the kids to wait for the bus, and as soon as they leave I turn and head off on one of my 3-mile (usually) routes.

I keep track of my mileage in a notebook. Three miles, five times a week, is 15 miles. If I miss a morning or if I want to add more time on my feet, Ill add another run in the evening or on a weekend day. Ill usually head to a nearby park where I know the mileage of my favorite trails and roads. If Id like to try a new route, Ill pick an album that is about as long as Id like my run to be (many are around 45 minutes, which is perfect) and take note of which song occurs at the halfway point. When I hear that song, I turn around. Thats a 45-minute run in the booksin the ballpark of four miles or so.

You sure can! If youre looking at that list above and thinking aww, I wish I had that data, wish no more! There are tons of running apps that can track distance, duration, and pace in real time, even speaking up through your headphones to let you know your split times each mile.

Pros of phone based running apps:

No need to buy special equipment like a watch.

Numbers are available anytime you want to pull your phone out and look at them.

Youre probably bringing your phone anyway to listen to music.

Youll get a map of your run after the fact (thanks to your phones GPS).

The app will keep track of your mileage over time.

Cons of phone based running apps:

You may not want to see all those numbers, especially if the thought of logging a bad average pace makes you rush warmups or skip walking breaks.

GPS tracking on phones is not as accurate as the tracking on watches.

GPS tracking tends to run a phones battery down faster than if you werent using the GPS.

No heart-rate tracking, if thats a thing you want (unless you use a chest strap and pair it to your phone with Bluetooth).

I enjoy the guidance I get from running apps if Im doing a specific workoutlike one I tried recently that involved segments of 0.6, 0.5, and 0.35 miles. No way was I going to track that manually, but the pleasant voice in my ear told me exactly when to start and stop each interval, and cued me to speed up or slow down if I was getting off pace.

If you do decide to get a running watch later on, theyll have the same features as the phone apps, but with better battery life and an easier way to view the numbers.

The classic is Strava. In fact, if the community aspect of a running app or watch is whats most important to you, youll definitely want to get on Strava. People who log their runs on a Garmin or another device will often upload to Strava so they can have everything in one place. But you can also record a run from the Strava app directly, no extra device needed. Just beware that the social features can end up revealing your location, so dip into the privacy settings to make sure you arent sharing more than you intend.

Other popular running apps include MapMyRun, Runkeeper, Adidas Running (formerly Runtastic), and Nike Run Club. There are also some general fitness apps that can track running data, like Polar Beat and Intervals Pro.

Measure or estimate the length of each run, ideally by measuring on a tool like Google Maps or Footpath. (In the olden days, we would sometimes drive a route and use the odometer.)

Add up your mileage over time by keeping notes on a calendar (paper or digital), a notebook (paper or digital), or any other way youd keep track of a running tally.

By paying attention to your body. For an easy or zone 2 pace, youll want to feel like youre breathing easy and like you can keep going forever. Faster paces might feel harder, but theyll still be sustainable enough that you can make it the entire distance you intend, without collapsing into a heap by the end. Youll learn over time what each appropriate pace feels like.

On guided runs, offered by many running apps, the coach or narrator will help you figure out the right effort level. They might ask you to aim for a 5 on a scale of 1 to 10, or they might describe in words how your body should feel when youre at a given pace.

You dont make it to the start line of a marathon without having a decent amount of running experience under your belt. And these days, when youve been running regularly for the amount of time it takes to build a base and then train for a marathonyoull probably have already given in to the temptation to buy a running watch.

But its not necessary in any way. You can do your training by mapping out routes ahead of time, gauging your pace based on how you feel, and writing down your weekly mileage in a notebook. This is how almost everybody trained until running watches became more accessible about 10 or 15 years ago. The race organizers are keeping track of your time (theres a chip in your bib, usually), and theyll post mile markers along the course so you know where you are.

On race day, you probably wont want to use your running app; it drains battery, and youll be out there a long time. Instead, you can pace yourself by wearing a basic stopwatch and comparing your time at each mile marker with pre-calculated split times. Sound complicated? Its notjust grab one of these temporary tattoos that has them all calculated for you.

Once you've gotten the hang of running, you may eventually decide it's time to shop for a watch. Fortunately, we have a guide to the best watches for runners here. If I had to pick just one, Garmin's Forerunner series is a great place to start, and the Forerunner 165 is the newest moderately-priced member.

Original post:
How to 'Track' Your Runs Without a Fitness Watch or App - Lifehacker

Jeff Nippard, a renowned fitness trainer, accomplished lifter, and drug-free natural bodybuilder, has revolutionized the bodybuilding world with his extensive array of scientifically-backed fitness strategies. Holding a degree in kinesiology, Nippard has also fostered a vast community of followers by demonstrating that significant muscular development is achievable without using performance enhancers.

This article delves into Jeff Nippards latest insights on four exercises he deems overrated for gym-goers. He meticulously dissects these exercises and offers alternative training methods that promise enhanced strength and muscle growth, targeting your muscles more effectively.

The front raise is first on Jeff Nippards list of overrated exercises. Its a weight-training exercise that targets the anterior delts and upper pecs. Its an isolation exercise that allows flexion and extension at shoulder joints. Bodybuilders go-to equipment for this exercise is the dumbbell, but other free weights like kettlebells, barbells, or resistance bands can also be used.

Nippard says when doing a front raise, instead of raising the dumbbells straight ahead, raise them out in a Y-position. This way, you involve the lateral delts more, building well-defined shoulders. He also adds that you can do dumbbell side raises instead of doing this.

First, front raises. Your front delts already get hammered from any horizontal or vertical pressing in your program. You almost never need any extra isolation workout for the anterior delts. Instead of raising the dumbbell straight ahead, raise them out in a Y, so that you can get more of the side delt fibers involved, or you can place any front raises in your program with side raises instead.

The waiter curl is a weightlifting arm-build exercise that targets the long head of the biceps. This arm curl variation also targets the brachialis (elbow flexor). Waiter curls can be done with free weights like kettlebells, barbells, and dumbbells.

Jeff Nippard admits that this exercise builds the arms. However, the unique grip used when performing it can cause hyperextension in the wrists, which increases the chance of injuries and limits curl movement.

Second, waiter curls. These will hit the biceps since you are flexing your elbow, but hyperextending your wrists will limit your ability to overload the movement. I just do standard EZ bar curls or straight bar curls instead, and if youre worried about your forearms taking over, just take a slightly looser grip.

Nippard suggests a straight bar or EZ bar curls as a great alternative. The EZ bar curl equally targets the biceps and forearms. It builds massive arms and reduces strain on the forearms and wrists.

The standing dumbbell external rotation isnt a popular exercise amongst athletes. However, its effective for building and strengthening your posterior delts. Other secondary muscles include your traps and forearms.

Jeff Nippard says people like to perform this exercise to warm up their shoulders. Research has shown that warm-ups before major exercises boost performance (1). He also adds that performing this exercise using dumbbells as weights doesnt add any resistance to your external rotators.Nippard suggests doing an external cable rotation or using a resistance band that adds stability and puts constant tension on your target muscles instead. The cable variation makes you spend more time under tension, placing pressure on target muscles, which induces muscle hypertrophy (2). Cable external rotations are also unilateral, which could help with strength training and fixing muscle imbalances.

Third, standing dumbbell external rotations. A lot of people do these to warm up their shoulders, but gravity points down, meaning that the dumbbells arent actually applying any resistance to your external rotators. You might as well do them without the dumbbells. However, if you use a cable or a band, all of a sudden, youve got tension pointing in the right direction.

The above-knee rack pull is a partial range of motion movement compared to the deadlifts. Its a weight-training movement that works and builds muscle mass in your posterior chain muscles while improving grip strength. Nippard says he prefers to do deadlifts to build strength and shrugs to build upper traps rather than just one exercise. Deadlifts are compound exercises that build the posterior chain, glutes, and hamstrings.

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Link:
Jeff Nippard Reveals 4 Overrated Exercises Sabotaging Your Gains - Generation Iron Fitness Network

Planet Fitness, Inc. (NYSE:PLNT Free Report) Research analysts at Zacks Research cut their Q1 2026 EPS estimates for shares of Planet Fitness in a note issued to investors on Thursday, May 30th. Zacks Research analyst R. Department now anticipates that the company will post earnings of $0.71 per share for the quarter, down from their prior forecast of $0.73. The consensus estimate for Planet Fitness current full-year earnings is $2.43 per share. Zacks Research also issued estimates for Planet Fitness FY2026 earnings at $3.26 EPS.

Other analysts have also issued research reports about the stock. StockNews.com upgraded shares of Planet Fitness from a sell rating to a hold rating in a research report on Wednesday, May 8th. JPMorgan Chase & Co. raised Planet Fitness from a neutral rating to an overweight rating and raised their price objective for the company from $68.00 to $78.00 in a report on Tuesday, May 14th. DA Davidson reaffirmed a neutral rating and issued a $62.00 target price on shares of Planet Fitness in a report on Thursday, May 9th. Robert W. Baird increased their target price on Planet Fitness from $80.00 to $88.00 and gave the company an outperform rating in a research report on Friday, May 10th. Finally, Royal Bank of Canada reduced their price target on Planet Fitness from $80.00 to $77.00 and set an outperform rating on the stock in a report on Friday, May 10th. Six equities research analysts have rated the stock with a hold rating, eight have issued a buy rating and one has given a strong buy rating to the companys stock. According to data from MarketBeat, Planet Fitness presently has an average rating of Moderate Buy and a consensus price target of $71.86.

Shares of PLNT stock opened at $63.64 on Monday. The business has a fifty day simple moving average of $62.22 and a 200 day simple moving average of $65.97. The company has a market cap of $5.61 billion, a P/E ratio of 36.57, a P/E/G ratio of 2.14 and a beta of 1.37. Planet Fitness has a twelve month low of $44.13 and a twelve month high of $75.86.

Planet Fitness (NYSE:PLNT Get Free Report) last issued its earnings results on Thursday, May 9th. The company reported $0.53 EPS for the quarter, beating the consensus estimate of $0.49 by $0.04. The company had revenue of $248.00 million during the quarter, compared to analysts expectations of $249.48 million. Planet Fitness had a net margin of 13.66% and a negative return on equity of 140.14%. The businesss revenue for the quarter was up 11.6% compared to the same quarter last year. During the same period in the previous year, the company earned $0.41 EPS.

Several institutional investors and hedge funds have recently added to or reduced their stakes in the company. Vanguard Group Inc. lifted its stake in shares of Planet Fitness by 1.2% in the first quarter. Vanguard Group Inc. now owns 8,174,617 shares of the companys stock valued at $511,976,000 after buying an additional 97,823 shares in the last quarter. Cadian Capital Management LP lifted its position in Planet Fitness by 9.6% in the 4th quarter. Cadian Capital Management LP now owns 4,430,368 shares of the companys stock valued at $323,417,000 after acquiring an additional 386,861 shares in the last quarter. Bank of New York Mellon Corp boosted its stake in Planet Fitness by 2.6% during the 1st quarter. Bank of New York Mellon Corp now owns 2,592,136 shares of the companys stock valued at $162,345,000 after purchasing an additional 66,139 shares during the last quarter. Dorsal Capital Management LP bought a new stake in Planet Fitness during the 4th quarter worth approximately $182,500,000. Finally, Price T Rowe Associates Inc. MD increased its holdings in Planet Fitness by 35.1% during the 1st quarter. Price T Rowe Associates Inc. MD now owns 1,859,366 shares of the companys stock worth $116,453,000 after purchasing an additional 483,586 shares in the last quarter. Institutional investors own 95.53% of the companys stock.

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Planet Fitness, Inc, together with its subsidiaries, franchises and operates fitness centers under the Planet Fitness brand. The company operates through three segments: Franchise, Corporate-Owned Stores, and Equipment. The company is involved in franchising business in the United States, Puerto Rico, Canada, Panama, Mexico, and Australia.

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Q1 2026 EPS Estimates for Planet Fitness, Inc. Decreased by Analyst (NYSE:PLNT) - Defense World

If you're looking to develop muscle in your upper body then you better stop sleeping on the power of the mighty dumbbell. instead, go and give this back and biceps routine a whirl.

The fitness trainer behind this routine, Alex Rice said "Theres nothing like a strong back workout", and we couldn't agree more. Rice has strung together five exercises to target your back, biceps and rear delts and it's set to bring you the ultimate pull day.

For demonstrations of each exercise and more on why this is a solid workout for your upper body, keep on reading.

There are five exercises in total and you should aim to complete three sets of each. It's possible to just use one size of dumbell for the entire workout but if this is the case, just make sure you pick a weight you can manage for all five moves.

We recommend using a pair of the best adjustable dumbbells for a routine like this. This is because they allow for quick and easy weight adjustments, meaning you can easily transition between exercises and vary the resistance levels to match different strength levels for different muscle groups.

Here's a breakdown of the routine:

Having a strong back and biceps is very beneficial for your overall health and fitness. The back muscles play a key role in supporting your posture and spine and in reducing the risk of back pain and injuries. Meanwhile, strong biceps are essential for performing various pulling and lifting movements, both in the gym and in daily life.

Will dumbbells alone help you to achieve this? In short, yes. First of all, dumbbells are particularly beneficial for strengthening the upper body due to their versatility and ability to engage multiple muscles. Unlike gym machines that typically guide the movement path, dumbbells require you to control the weight through the entire range of motion, which activates additional muscle groups and enhances overall functional strength.

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Moreover, completing a dumbbell upper body workout, structured with exercises such as bicep curls with static holds, close grip rows, close grip curls, single arm rows, and rear delt pulls, is a sure way to isolate and effectively work the back and biceps.

To continue building upper body muscle beyond this routine, it's important to progressively increase the weight used in the exercises, known as progressive overload. Incorporating a variety of exercises that target different angles and muscle fibers can also help stimulate further muscle growth.

And last but not least, never underestimate the power of incorporating rest days into your fitness regime. Your muscles need time to recover and grow in between workouts.

Back to Dumbbells

Read the original:
You only need 5 moves and a pair of dumbbells to develop muscle in your back and biceps - Tom's Guide

Photo by Joselyn King Steve Quickel, left, group fitness instructor at the Wheeling YMCA, and Bruce Teachout, Ohio County Commission office, ready themselves for the Tough As Nails Urban Challenge on Sunday.

WHEELING Two friends have been into fitness for decades, and today they continue their efforts for their grandchildren.

Bruce Teachout, 67, is an employee of the Ohio County Commission who first started running when he was in high school.

Steve Quickel, 59, is his fitness instructor at the Wheeling YMCA.

You have to challenge yourself every day, Quickel said. Its all about work ethic. Bruce has been coming to my classes for over 20 years, and he puts 100% effort into everything he does.

The pair ran the half-marathon on Saturday during the Ogden Newspapers Wellness Weekend. Then on Sunday morning, Teachout also competed in the Wheeling Heritage Trail Bicycle tour. The pair then joined up again for the Tough As Nails Urban Challenge in Wheeling.

Quickel isnt yet into biking, but Teachout is trying to inspire him to join him.

Teachout participated in all three events both last year and this year.

Quickel said he became serious about fitness nearly two decades ago after his father passed away from emphysema attributed to smoking. He vowed then to stop smoking and get healthy.

And now Im a papa, he continued. I have to stay around for my grandchildren. If the unforeseen happens, I can say I did my best to stay healthy.

Teachout noted he gets the same inspiration from his grandchildren.

If you are going to live, you want to be healthy, he said. Well be out here again next year.

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Fitness Important To Grandfathers | News, Sports, Jobs - Wheeling Intelligencer

Hes been in the fitness industry for over 30 years, and has spent over a decade at the helm of gym chain Crunch Fitness, which operates over 400 locations. But thats not where he learned his leadership chops. Rowley doesnt have a college degree; at 18, he entered the U.S. Marines, where he served for eight years, including on a combat tour during the Persian Gulf War.

His time in service has informed his key values: commitment, tirelessness, perfectionism, and discipline. When hes not visiting gyms around the countryand quizzing members in the steam room on what can be improvedhes snow skiing, taking a midday work break for a Pilates class with his wife, or downing a protein shake.

Rowley, 57, maintains that the trappings of modern workwork-life balance, life hacks, corner-cuttingare illusions. He works on nights and weekends, and he tracks the granular details because he insists that the rewards of hard work dont come to those who arent serious. Rowley took Fortune through his bold beginnings, his career trajectory, and how he ended up working for Madonna.

This transcript has been condensed and lightly edited for clarity.

Can you tell us a bit about your early life?

Im a sixth-generation Californian from the Napa Valley. My parents were young hippies. Im an identical twin born to a 17-year-old mom and a 19-year-old dad. My mom walked into her high school graduation pregnant with twins, and my dad was a young U.S. Marine at the time, during the Vietnam era.

I grew up in a really military-focused family. Both my grandfathers were retired military men, so there was a lot of emphasis on serving your country. I joined the Marine Corps when I was 17, and had to wait till I turned 18 to go to boot camp. I then spent the next eight years as a U.S. Marine.

Courtesy of Crunch Fitness

You spent eight years in the Marines before becoming a gym executive? What was that transition like?

It was impossibly difficult. I had to beg for my job, because I had no skill sets. I didnt have the sales background, I hadnt performed those tasks, so I had to call in a favor to my brother who was working for the same company. Luckily, he got me an interview, and I was able to persuade the vice president, who I was interviewing with, that I was worthy of an opportunity.

As fortune would have it, that person ended up reporting to me about six years later, and then was summarily terminated. Maybe I held a little bit of a grudge because he made me work so hard for the job. But all kidding aside, I started at the very bottom. I was called a rookie sales counselor and had a rotary phone and a Whitepages phone book, and I had to call people to come down to the gym.

You spent 16 years in leadership positions at 24 Hour Fitness. How did your time there lead you to Crunch?

I dont know that theres ever any preparation for becoming a chief executive officer. But along the way, you find different skill sets, learn different attributes, and become your own kind of leader. I was fortunate to recognize early that its not about meits about the teams I was building. I really focused a lot of effort, energy, and time into building my team so that we had a shared mission and purpose. As I did that, my teams really promoted me, to be honest, and I was then able to promote them along the way.

Like I said, I started at the bottom. Then I became an assistant manager, then general manager, then district manager. They just kept throwing more responsibility at me. I find that you only get promoted to your highest level of incompetence, because every time, its kind of a new challenge, so you have to redefine yourself a little bit.

But if your system is working, and youre hiring and developing the right people, it generally becomes a habit, rather than an acquisition of a new skill set. I just performed the same thing over and over again. I kept a deep library of my training materials, and started to form a culture of training and a culture of belief. And then I tried to unify people through shared vision, mission, and purpose.

To be honest with you, most of those skill sets I learned in the Marine Corps. Its kind of the same philosophy: You take a bunch of 18-year-old young men and womenmostly men, when I was inand you teach them to be killers. And then in peacetime, you do a lot of training and a lot of repetition.

In wartime, you put all that training to practice. Imagine having to unify a group of 100 people, all from different backgrounds and different areas of the United States. You have to unify them in one mission, which is to conquer the enemy. Its some of the best training in the world, because youre really working with them physically and mentally, and you have a shared sense that were here to really help each other. If you can take some of those things and transfer that into business, it works.

You joined Crunch in 2009, at the peak of the financial crisis, and you led it through the pandemic. How would you characterize those experiences?

I partnered with [New Yorkbased alternative investment firm] Angelo Gordon in 2009 to buy Crunch out of bankruptcy. It was a relatively quick assimilation, to be honest with you, because I was running 400 health clubs at my last job with 24 Hour Fitness. So the thought of running 36 Crunches seemed relatively easy. That was probably hubris, because once we dug into the system, we identified a lack of marketing, a lack of sales and operations, and a lack of personnel. But Id always admired Crunch because at the time, most of the industry was very similar. I call it vanilla in natureeverybody was doing the same thing. Same equipment, same pricing, just different geographies.

Crunch was irreverent, fun, sassy, New York. They had more swag with 36 clubs than we had with 410 at 24 Hour Fitness. Id always admired that; that was a big inspiration for me. But once we dug in, we found a lack of systems, ideas and vision. But there was this good root. So we started with that, lost money for the first couple years, and then started applying a lot of the same things that I talked about earlier: shared mission, shared purpose, shared vision, and operational excellence.

We franchised in 2010, and Im happy to report were a multibillion-dollar company now. We have just over 460 locations open right now, but we sold 1,500 franchises. So we have about 1,100 more under contract. When I joined, we only had 36; we actually closed eight during the bankruptcy, so we had 28. And now we sit at 460-plus gyms around the world.

During COVID, we closed a couple gyms, because they were coming to the end of their leases, or the landlords were incredibly difficult in terms of negotiating with us. If we couldnt generate money, we closed. But the interesting thing about Crunch during COVID is that we grew our club count and we grew our member base. Were currently just north of 2.6 million members, and our goal by the end of 2024 is to have 3 million members.

In the current era of opt-in cultlike fitness classes, like Barrys and SoulCycle, alongside revelations in the weight loss industry with things like Ozempic, what role do membership gyms like Crunch play?

There is an intersection with Ozempic because what we know about this drug is that its highly effective, but there are some side effects. One of the known side effects is muscle wasting. So youre trying to lose weight, which is great, and we try to meet people where they are in their fitness journeywhether its through weight loss, or theyve got a big event, theyre getting married, theyre going to a class reunion, and they want to get stronger. I say strong is the new skinny.

With Ozempic, you drop a lot of muscle. Skinny fat is not optimal. So we encourage people using Wegovy, Mounjaro, Ozempic, or any GLP-1 to join a Crunch, let us help you build that muscle, and maintain the muscle while youre dropping the weight.

As for where Crunch fits in the fitness market, we saw a lot of contraction during COVID, and we started opening boutique areas inside the gym. Weve got a product called sweat shed, which is high-intensity interval training within Crunch. We have HIIT zones. Were doing a lot of the same classes you can get at a boutique, which allows you then to have the benefit of relaxing and recovering in saunas, plus cardio, plus strength training all under one roof. Its the best of all options.

How do you prioritize fitness as a corporate executive?

Physical fitness is incredibly important for everybody, but especially for CEOs. I believe that the buck does stop at some place in an organization where theres a final decision maker. Whether youre dealing with finances, legal, taxes, employee issues, public matters, whatevertheres stress associated with that. And the best way to alleviate that stress is through exercise.

Personally, I still weight-train. I think thats what gives me the best way to just exert as much force as possible and get rid of some anger. But I also do Pilates twice a week, because Im an aging athlete, and thats really changed my life. Pilates is on a massive comeback; its probably our number one class at Crunch right now. Its critically important.

Courtesy of Crunch Fitness

Eight of the 10 leading causes of death in America can be prevented through exercise and nutrition. As you get to my age, you start thinking more about prevention. I would encourage everybody to do more of that early, instead of having to catch up later. We know that stress leads to heart disease, cancer, stroke, and we reduce stress through exercise, so Im a massive promoter of that.

Do you work out in Crunch gyms?

I work out in Crunch gyms when Im on the road, absolutely. I visited two gyms todayour Financial District gym and our Tribeca gym. Not only do I go to my gyms, but quite often Ill shower in my gyms. Ill sit in the sauna and talk to members to get the scoop on whats happening. And then at the end, Ill say, for full transparency: Im the CEO, one of the owners of the gym. And they say, Oh, my God, let me tell you more. I get all the local gossip from the gym.

What advice do you give to busy working people who struggle to fit gym time?

Lets break it down. You generally sleep eight hours, right? So weve got 16 left. You work generally eight hours. So how many do we have left? Another eight to relax, recover, eat, pick up our kids, read, watch TVget in 45 minutes for an exercise. This idea that you dont have time, I just dont subscribe to. I think you need to make time for your workout. I think youll find out, eventually, that its the best time that youve given back to yourself. I practice this idea that it takes 21 days to make or break a habit. So just commit to the first 21 workouts and once youve done that, itll be part of your regular routine.

If you had to put a fine point on it, what would you say is your secret to success?

There is no secret to success. Its hard work. Its determination. Its a significant amount of courage. Its a level of understandingbeing self-aware, self-reliant, getting into a flow state where you really understand where your skills and strengths transfer to the business. And then trying to build team members around where youve got liabilities. So reinforcing your strengths with others that might bring other things to the table.

I can imagine that every billionaire you guys have interviewed for Fortune magazine will tell you theres no secret. Its sleepless nights, its long days, its a lot of airplane trips, its staying in crappy hotels. Its all those things, which, on the outside looking in, they seem super sexy. Theyre not. Theyre a grind. And the grind is critically important. You have to accept it. You have to have grit, you have to have determination. When everybody else is looking for an answer to something, youve got to be the calmest person in the room; youve got to be a study. Youve got to read, youve got to prepare. It takes a lot of effort, and it doesnt come easy. And Ive never met anybody whos created something unimaginably successful that wasnt due to hard work and perseverance, and a lot of plotting and planning and trial and error.

I think failure is a big part of success as well. Youve got to really learn. Ive opened gyms all over the worldCrunch is not my only gym. 24 Hour Fitness was not mine. I created a gym called UFC Gym. I created a company called Hard Candy fitness with Madonna. Ive owned yoga companies. Not everything worked. Ive learned through failure, how to not repeat things. I think this is the other thing about success: Youve got to get really good at repetition. When you find something that works, youve got to repeat that process over and over again. Some people might call it repetitive or mundane, but thats where the real skill comes from.

What are your thoughts about the male-dominated gym space?

For a long time, the gym bros took over the weight room. But nearly half of Crunch members are women. We appeal to that kind of mindset. We are the original no-judgments gym; we dont cater to gym bros. We appeal to people who embrace differences and want to work out with like-minded people. Theres a lot of community in our gyms.

Courtesy of Crunch Fitness

But heres the interesting fact. Five years ago, we were opening a gym with two Olympic weight-lifting platforms. Now were opening gyms with 10. The majority of people using Olympic weight-lifting platforms are women; theyre dominating that space. Many womens images of what their physical body should look like have changed, so theyre working out a lot of strength. Women want to be strong. Again, Im not speaking for everybody, but the ideal has changed. Strong is the new skinny.

When I walk into my gyms, it feels like the girls are pushing the boys around, to be honest with you. And we hope that nobody walks into our gyms intimidated. In my opinion, fitness is medicine, and we all need a little medicine. So go in there, relieve stress, decompress, work on your physical strength, work on your physical image. I think if everybody worked out more, wed be in a much happier place.

The downside of the United States right now is that 60% of our population is overweight or obese. How do you lead anything in the free world if youre overweight or obese? Weve got to really work on that. It starts with a healthy diet, nutrition, and movement. So we encourage a lot of movement.

Do you think Crunch is male-dominated?

I think Crunch is a place for everybody. Weve got members that are 16 years old, weve got members that are 80 years old. Weve got everybody. We embrace all types of people.

About 55% of our members are male and 45% are female. And that female share is actually growing. Id say by the end of this year, well probably be up to 48% female.

The best thing about female members is they bring their friends. Gym dudes work out by themselves, or with one other person. We really encourage women to come in because they come in in twos, threes, and fours. They take a class together, they do HIIT training together, they take over the Olympic weight-lifting platform. And we love that. Were here for it.

The Department of Veteran Affairs reports that on average, 22 veterans take their lives every day. How do you believe that encouraging positive physical health could help veterans struggling with PTSD from their time in service?

I love this question. I really appreciate you asking it because I continue to suffer from PTSD myself. One of the biggest problems is that transition is incredibly difficult. Somebody told me early in my transition that youre never going to leave the Marine Corps and become a civilian. Youre going to leave the Marine Corps and become a veteran.

That changed my mindset. After eight years of how the military does thingsvery rigid, its very regimented, its very demandingit creates a level of intensity, and that intensity doesnt always translate into the civilian world. Its too intense.

Unfortunately, a lot of our veterans come back and they find that alcohol, nicotine, and drugs become the outlet. Obviously, we know thats the worst path. I wish more veterans would find fitness as their outlet. But I also understand that, like, theyve been running and training and doing all these thingsthey want to get away from that. Its hard. But that difficulty, thats where the value is found.

I dont know that the military does an amazing job transitioning people out. They do an amazing job transitioning you in, because they have an ideal image of what they want you to be, but they dont take the same time to transition you out into the civilian world. One of the pledges that Ive made to myself is: When I retire, Ill spend more time helping transitioning veterans and giving them a sense of belief.

Ive got a high school education and eight years in the military, and I became the CEO of a multibillion-dollar company. Ive launched several brands. Its not unique to methe skill sets you develop are not found in the private sector. Theyre really valuable. You just have to find a way to transition those into purpose and mission and focus within a private sector job.

Say youre not a former Marine, youre just a normal person looking to join a gym for the first time. Whats the best workout out there for a beginner?

In my opinion, the best workout is a mix. Its generally a 10-to-15-minute warmup at a comfortable pace that creates some warmth, gets the heart rate going, and creates a little bit of sweat on the forehead.

Then, transition to a circuit training workout where you do a little bit of everything. You might do shoulders, chest, biceps, triceps, quads, hamstrings, or calves. A full-body workout, in the beginning, is the best thing you can do. And then complement at the end with some recovery, whether it be stretching or using some of the recovery devices we have.

But to be honest with you, the best way to start your workout journey is to hire a personal trainer. Hire somebody who spent four years in college, getting a degree to specialize in this field. Theyve spent thousands of hours with clients working on nutrition, supplementation, and exercise. They can work with anybody; theyre generally fun. Theyre generally very good-looking. And you can show up to the gym, turn everything off, theyll do everything to put you through it. And before you know it, the 50 minutes have gone by. Youre drained, youre sweating, you wonder why youre paying for it, and you feel the best youve ever felt. The only bad workouts are the ones you dont do.

Strength or cardio?

Strength, 100% of the time. Im protein powder every single day of my life.

Elliptical or treadmill?

Treadmill.

Running or walking?

Walking, 100%. I ran for eight years in the military, and I vowed that I would only run if chased after that.

But I have a mountain bike and I live in the mountains. Im more of an adrenaline guy. Motorcycles, surfing, skiing, bombing down mountains, pushing the edge of things.

Dumbbells or kettlebells?

Dumbbells all day, every day.

Whats your daily routine on a typical workday?

I generally wake up at 6:30 in the morning. And I take time to be somewhat reflective for the first minute or so. Im not a bound-out-of-bed type of guy. I pull my old weary body over the side of the bed. And I try to reflect a little bit on either the day ahead, or just be somewhat grateful for the opportunity.

Its not lost on me that I get to lead this organization. I dont have to lead this organization, I get to. Because my partners, my team, my investors, trust me with that. Its not lost on me, I take a lot of responsibility for that, so I want to show some gratitude in the morning. And again, Im not lighting candles and burning crystals or whatever. I dont want to be all hippie-dippie about this. But I think its important to reflect. Im a hard-charging person, but I also know that I need to pause and reflect. Otherwise, it becomes all-encompassing.

Then Ill turn on Fox Business. Im an investor, so I like to see how the markets are doing, to see if anything burned down overnight. I always have one cup of coffee in the morning. I didnt start drinking coffee until I was in my forties, so coffee is relatively new for me, and Ive learned to really enjoy it.

After I catch up on the news, Im on email by 7 a.m. Because I live on the West Coast, and my home office is on the East Coast, its already 10 oclock to them. Usually Ive got quite a few emails to catch up on. The first email Ill open up is how we did yesterday. I get data on how the gyms are performing, and I can do that by owned properties, by franchisee, by region. Weve got more stats than baseball. And Ive got a KPI dashboard that shows me the top 20 things that Im interested in.

Usually by 9 a.m., Im in meetings the rest of the day. I Zoom a lot. So from nine to noon [or] 12:30, its usually resume after resume after resume. At 12:30 on Mondays, I change into my T-shirt and my shorts and I head to Pilates, which is a five-minute drive. Its also the greatest blessing in the world, because I get to do Pilates with my wife. and I didnt get to do that while we were raising our three children. In the middle of the day, it gives me great joy to take a Pilates class with my wife. Thats something I value: the chance to slow down.

Courtesy of Crunch Fitness

Then Ill come back and Ill shower. And then Ill eat protein, generally a protein shake, some chicken, tuna salad, whatever it might be. I dont eat a lot of breakfast in the morning anymore. Then, at 2:15 is when my assistant starts booking again. So from 2:15 till, depending on the day, it could be 5:30 or 6:00. Ill continue on and then Ill take a break, usually to go for a walk. We live right by Lake Tahoe, so I get joy from going down to the lake after having sat in an office all day. Its good to get outside and breathe some fresh air.

And then we eat dinner somewhere around 7 p.m., and then Im back on email from, usually, 8 p.m. till 9:15. Then Im in bed, watching some sports or the news.

Do you work from home?

I do work from home. I have an office in New York City, so I come here every six weeks for a week. But I work from home the rest of the time, or I get out to my gyms. Some days I hate working from home, because it feels quite repetitive, like: Now Im on a Zoom call, now Im on a phone call. Im at my best when Im at my gym.

Do you follow any particular diet?

I follow a modified low-carb diet. I wouldnt say its keto, but I feel like I do better with less carbohydrates. But I also know that when youre training, you need carbs. But I am a protein-aholic. I weigh 230 pounds, so I try to get 200-plus grams of protein a day. And sometimes Im just shoving eggs down at the end of the day.

Do you ever take a cheat day?

Hell yeah, I cheat. I love cheat days because it looks like a cheeseburger, and I love cheeseburgers. Im not so hardwired that I dont appreciate a piece of New York pizza once in a while. Im not a massive sweets person, thats not a big deal for me. If Im gonna cheat, its gonna be a smashburger or cheeseburger. Thats joyous for me.

Do you work on the weekends?

I absolutely work on the weekends. Yes.

Whats your opinion on work-life balance?

I dont think theres such a thing as work-life balance. I think work-life balance is for somebody whos not fully committed. It depends on what your why is. If your why is really purposeful, and goal-oriented, youre gonna find an imbalance in pursuit of that. Nobody ever had a perfect balance in pursuit of something great. Youre either all in, or youre somewhat in, or youre not in at all.

I challenge my teams all the time because I hear a lot of Well, I want to get promoted. And I want a bigger gym and I want to be a district manager, and I want a new house and I want a new car. I say, those things are amazing, those are your wants. But what are you willing to do to get them? And when you ask somebody what theyre willing to sacrifice, you hear crickets. People havent thought it through.

We live in this instant-gratification society. But what really works to become a successful leader is hard work, determination, planning, constant self-realization, self-awareness, challenging yourself. Those are the difficult things.

I live by this motto: No one is coming. Its up to you. If you want something, dont look for it to come from, like, oh, what books do you read? And what did you study in school? No. Its right here. Its your DNA. Its not your rsum. Do you have the drive and the determination and the discipline to get what you want? And if youre willing to make those sacrifices, theres going to be an imbalance in your life. If youre seeking harmony, I dont know. I have never found it.

More here:
The CEO of Crunch Fitness doesn't think there's such a thing as work-life balance: 'That's for somebody who's not fully ... - Fortune

Perhaps its a case of nominal determination, but Hugh Jackman is a huge, jacked man. Theyre not just mirror muscles either, as he proved in his training for Deadpool & Wolverine.

He completed a max-effort 2K row while preparing to reprise his role as the clawed crusader, posting a mightily impressive time of 6min 54.1sec. An Instagram video, below, shows his last few strokes and the aftermath of the brutal test.

Finishing a 2K row in less than seven minutes is seen by many as a gold standard for fitness, and its one thats always eluded me. But, with the prospect of gunning down Jackmans time adding an extra layer of motivation, I decided it was time to take another stab at it.

And, not unlike the disorganized state of Marvel Phase 5, things got messy.

In layman's terms, all you need to do here is sit down and row 2,000 meters as quickly as you can. But if you're using a Concept2 RowErg, there is a way you can make it even easier to record your time.

Using the buttons on the side of the monitor, hit "select workout", "standard list" then "2,000m". This will take you to a screen with a countdown showing the number of meters you have remaining at the top of the monitor.

It will start recording automatically on your first stroke, and stop when you reach the end to give you your exact time. You'll even benefit from extra data like a predicted finish time and customizable metrics such as average 500m split pace.

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Jackman was actually the one who introduced me to this full-body sweat fest all the way back in 2014. He shared a snap of his Concept2 RowErg monitor after matching the seven-minute standard for the first time in five years.

The day after reading this, I headed down to my local gym, hopped on a rower and was promptly humbled. I finished with a time of about 7min 40sec, a sick feeling in my stomach and the need for a lengthy sit down.

Every couple of years I give the 2K row another go. And, though Ive shaved my PB down to 7min 20sec, I still havent matched Jackmans blistering pace.

But this time, with the Marvel stars time fresh in my mind, I was convinced my ever-competitive spirit would carry me through. So I sat down and completed my first stroke.

Id done my research, working out that a split pace of 1min 45sec/500m should take me to my goal. To do this, I focused on four main pillars: maintaining good form, generating plenty of power during the drive phase (where youre extending your legs and bringing the handle toward you), holding a relatively low stroke rate and relaxing during the recovery phase of the stroke.

This composed approach worked perfectly for 1,000m. I was moving faster than expected, holding a 1min 39sec split pace, and the monitor reckoned Id have things wrapped up before the 6min 40sec mark. Then the wheels started to fall off Id set out too fast.

My breathing became less regular, my quads felt like they were frying them in a vat of acid, and my ability to generate power abandoned me.

My form suffered as a result and, cruel mistress that the Concept2 RowErg is, this was immediately reflected in the numbers on the monitor. I felt like I was pushing harder than ever, yet my pace slowed to 1min 50sec/500m. Consequently, my expected finish time crept ever-closer to seven minutes as I watched my goal slip away like sand in a sieve.

With 500m to go, I was dangerously close to missing my target time. My body was completely spent, my thighs and glutes were on fire, and my lungs were desperately trying to get on top of the situation. It became a mental battle.

The monitor didnt matter anymore. I shut my eyes and focused on optimizing each stroke, counting them as I went. If you do 50 more strong ones, youll be home and dry, I persuaded myself. And, against my bodys wishes, thats what I did.

When I opened my eyes again I was within touching distance of the finish. Better yet, Id made up a second or so.

I threw everything into my last few pulls then keeled over onto the floor, desperately trying to remember what oxygen felt like and find a comfortable resting position (clue: there wasnt one).

When I finally had the energy to look at the monitor, I allowed myself a little fist pump: 6min 55.7sec. Then I checked Jackmans latest Instagram post: 6min 54.1sec

Damn you, Jackman! But, while Im forced to concede defeat to the Wolverine actor, I cant be sad about finally hitting a seven-year goal.

When you don't have time, throw this one in, Jackman writes underneath his 2014 effort. [It] strips fat [and] uses every single muscle.

Hes not far wrong. My Concept2 Rower proudly proclaims it offers "the complete exercise on the side of the rail, and an oft-cited English Institute of Sport study states that a correctly-executed session on a rowing machine recruits 86 percent of your bodys muscles, helping you build full-body strength.

There isnt enough resistance to build muscle for most people, youll want to turn to strength training for that. But the sheer amount of muscles (including the bodys largest muscles in the thighs, glutes and back) working simultaneously means youre going to boost your metabolism and crush calories.

Another benefit is that you can row at any intensity, developing all three of your bodys energy systems to support explosivity, shorter high-output efforts and longer steady-state activities. Whatever your fitness goal, chances are a rowing machine can help.

Its low-impact and accessible too while you can fine-tune your form for peak performance, most people can sit on a machine and start rowing. So, what are you waiting for? On your marks, get set, row (sorry).

Go here to see the original:
I tried Hugh Jackman's 7-minute workout which 'uses every single muscle' and it's one of the hardest things I've ever done - TechRadar

Youre never going to leave the Marine Corps and become a civilian. Youre going to leave the Marine Corps and become a veteran.

Jim Rowley, currently the Crunch Fitness CEO, remembers someone telling him as much when he finished eight years of service and became a new vet himself. Those words proved foundational to his move out of the Marines and into the business world, as he tells Fortune that they changed my mindset.

He was navigating the difficult shift more or less on his own. And in the process, Rowley realized which parts of his experience could be harnessed as skills he could apply to the executive suite and which parts he needed to process as part of his mental health journey.

I dont know that the military does an amazing job transitioning people out, he says, noting that it does a better job transitioning people in, as they have an ideal image of what they want you to be, but they dont take the same time to transition you out into the civilian world.

Now with three decades of experience in the fitness industry under his belt and over a decade leading Crunch Fitness, Rowley looks back at his uphill climb in getting to where he is now. Without any sales background, Rowley describes an impossibly difficult journey. He had to beg for his job and started at the very bottom, calling people to come to the gym with only a rotary phone and a Whitepages book by his side. From there he was promoted to assistant manager, general manager, and then district manager. They just kept throwing more responsibility at me, he says.

How Rowley rose through the (non-military) ranks

Recognizing theres no true way to train for being a CEO, Rowley says his leadership strategy was focused around team-building and promoting a feeling of shared purpose. Bringing his team along the way up with him, he adds his success was in part about hiring and investing in the right people.

His method has roots in his time served. To be honest with you, most of those skill sets I learned in the Marine Corps, he said. Its kind of the same philosophy, about intensely teaching people to performand in the down time, doing a lot of training and a lot of repetition.

Imagine having to unify a group of 100 people, all from different backgrounds and different areas of the United States, Rowley says, harkening back to his time in the Marines. You have to unify them in one mission, which is to conquer the enemy. He says being in the Marine Corps was some of the best training in the world, as people are working together physically and mentally and are imbued with a sense of shared purpose and collaboration. Theres a kernel of that experience that Rowley takes with him as a gym executiveif you can take some of those things and transfer that into business, it works, he says.

Of course, Rowleys past training sometimes proved trying. Theres a rigidity and exacting nature to the military that creates a level of intensity, and that intensity doesnt always translate into the civilian world, he said. Rowley also grappled with PTSD, noting that veterans often struggle with substances when they re-enter society. Stating he wishes others would find fitness as their outlet, he acknowledges many vets simply want to get away from that lifestyle. Its hard. But that difficulty, thats where the value is found, he says.

If applied right, military experience can lead to similar business success stories, Rowley says. Ive got a high school education and eight years in the military, and I became the CEO of a multibillion-dollar company. Ive launched several brands, he says, noting his story isnt unique. The skill sets you develop are not found in the private sector. Theyre really valuable, Rowley continues. You just have to find a way to transition those into purpose and mission and focus within a private-sector job.

Read more here:
Crunch Fitness CEO gets real about the tough transition from Marine to veteranand how his business helped him ... - Fortune

When it comes to bodybuilding and fitness, the primary image that comes to mind is often athletes gigantic appearancestheir shredded and awe-inspiring physiques. However, one often overlooked aspect is the fashion of these athletes. Over the past decade, this thinking has shifted. Fans are now eager to know about what fitness icons were wearing and one brand that has cashed in on it is YoungLA.

Even Arnold Schwarzenegger, who made bodybuilding, a mainstream sport, supports and promotes the brand. Recently, YoungLA has shined at premier fitness events, including at the Arnold Classic in Columbus, Ohio, and the Arnold Classic UK. Lets explore the empowering and revolutionary brand in todays fitness and fashion world.

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In the competitive world of fitness fashion, YoungLA, is making waves with its unique blend of quality, style, and community spirit. YoungLA, founded in 2014 by brothers Dashmeet and Gurmer Chopra, is transforming the market with its high-end apparel at affordable prices. What began as a small project in Chatsworth, California, has grown into a worldwide sensation, loved by athletes and fitness enthusiasts.

Community engagement is a cornerstone of YoungLAs strategy. From bodybuilding legends to new-age athletes many have jumped on the bandwagon, promoting the brand. Notably, Arnold Schwarzenegger, Ronnie Coleman, Jay Cutler, Chris Bumstead, and Arnies bodybuilding enthusiast son, Joseph Baena, often feature on Instagram promoting YoungLA clothing. By focusing marketing efforts on platforms popular with younger audiences like TikTok and Instagram, the brand has built a loyal customer base poised to grow over time.

YoungLAs rise to fame began with its commitment to fusing fashion and function. Initially known for its gym gear, the brand quickly expanded into lifestyle wear as customer demands rose. This strategic shift not only attracted new customers but also solidified the loyalty of its existing customer base by offering comfort, style, and value.

One of YoungLAs strengths is its agility. The brand launches new collections almost monthly. This fast-paced approach keeps the brand fresh and ahead of the competition. YoungLA has also excelled in building social credibility. By leveraging customer reviews and influencer partnerships, the brand prominently features testimonials and photos on its website, fostering a sense of community and trust.

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Apart from the quality of their products, YoungLA has strategically maintained the price of their activewear. Positioned in the lower to mid-tier price range, YoungLA offers great value for money. Hoodies priced between $40-$55 and shirts between $15-$30 make it trendy, which further attracts consumers. This strategy has helped YoungLA appeal to a broad audience without compromising on style or performance. The company is not only expanding its market share in mens fitness gear but also championing YoungLAForHer, its womens line, and YoungLA for Kids.

The past few years were major for YoungLA, marked by significant achievements. The brand shined at major fitness expos, launched captivating marketing campaigns, and hosted exclusive events that resonated with a diverse audience. These successes underscored YoungLAs dedication to innovation and quality, reinforcing its status as a leader in fitness fashion.

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As 2024 approaches, YoungLA is poised for even greater success. A key highlight is its groundbreaking partnership with the International Federation of Bodybuilding (IFBB), which made YoungLA its official apparel sponsor. This collaboration not only supports athletes but also extends the brands global reach. Such high-profile events provide a valuable platform for the brand to showcase its latest collections, engage with fans, and strengthen ties within the fitness community.

Beyond its impressive market presence, YoungLA is dedicated to sustainability and ethical practices. The company actively seeks eco-friendly materials and production methods to minimize its environmental impact. By prioritizing sustainability, YoungLA aims to set a standard for ethical fashion. Looking ahead, YoungLAs rise is set to continue, owing to its continued acceptance among the fitness community.

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How YoungLA Is Redefining Fitness Fashion for the New Generation - EssentiallySports

By Will Venn

When 100-year-old Colin Thorne completed a 5km parkrun in New Zealand this year, he thanked the thousands across theparkruncommunity who had cheered him on, acknowledging their support as motivation for his achievement.

Whether its group support, friendly competition or even the simulated fear of being attacked by zombies, whatever gets people to move more is to be encouraged; a helpful buffer to modern sedentary living that has seenadult obesity rates double since 1990, withadolescent obesity quadrupling.

Over the same period, computer games have soared in popularity and have been criticised by some for shifting people off sporting fields and onto sofas. Given this, theres some irony in that fact that elements of computer game play are now being adopted and adapted to encourage exercise.

Being able to tap into the psychology of motivation and game it through apps has triggered huge growth in the fitness app industry, and today abouta quarter of Australians aged 20-40 report using fitness trackers.

Step counts, heart rates and sleep cycles are among the more popular health patterns being observed through smartphones, smartwatches and fitness bands.

Yet, gamification; using social and reward elements to spur motivation, is increasingly commonplace in many peoples exercise routines, whether they like to run or are in fact, running for likes.

Understanding which elements are most effective is the outcome of work undertaken by research centres including theAlliance for Research in Exercise, Nutrition and Activity (ARENA)at UniSA.

Almost a decade ago, ARENA created a smartphone app,Activeteam,which enabled users, who had linked to the app via their Facebook account, to form teams utilising friendship networks, to do physical activities together.

ARENA directorProfessor Carol Mahersays the idea was to generate friendly rivalry within teams or to compete with other teams, with participants posting messages on a message board in the app.

We did two versions of this, a simple early version whose results were promising, and consequently we received NHMRC funding for further study [from 2015-2019], but because technology had moved on so quickly, we almost started again with new software, Prof Maher says.

In the second version, we put more focus on people competing within their friendship group, rather than the friendship group competing with random groups of strangers. This was because the early version showed that people were more interested in competing with their friends.

We created a range of challenges using gamification to keep the program new and fresh. Participants could send mini challenges to friends and our software had gifts that participants could unlock by doing more exercise, which they could then send to a friend encouraging reciprocal interaction.

Our program was to use gamification in a really positive, supportive way. The idea was to make the program fun and socially engaging.

The ARENA team found that the gamified app achieved higher app usage and goal adherence. Getting users to engage more was a crucial factor in increasing their physical activity.

That study showed that some gamification features were more popular than others in particular, leaderboard and status.

So how exactly does gamification work?

A lot of gamification features map really well on to proven behaviour change techniques, Prof Maher says.

So things like being able to monitor your change in performance over time, getting regular feedback on how well youve performed, how you compare with other people; getting rewarded for a streak; doing the same behaviour a certain number of days in a row. It completely makes sense that this engages people more, encouraging consistency.

Gamification can also be operationalised in so many different ways; there is the leaderboard, which is about social comparison, the points system, which encourages people to come back to the software, unlockable features, badges or rewards that people can collect for completing different challenges in a program.

When it comes to a health habit, theres a general belief that people often use extrinsic motivators when they are forming a new habit so they might need to reward themselves for doing something or link it to something else they are doing to help them remember to do it.

ARENA research fellowDr Ben Singhsays that motivational orientation towards physical activity is so strongly linked to fitness apps, that operational features such as those described by Prof Maher, can change the way people perceive exercise.

These features make workouts more enjoyable and transform exercise from a chore into an engaging challenge, Dr Singh says.

Community building and personalised goals also promote commitment and support.

To be effective, gamified fitness apps must balance game elements with usability, keeping the focus on fitness goals. By providing varied challenges and achievable rewards, these apps make exercise addictive and exciting.

Carefully implemented gamified features, boost engagement, retention and adherence to fitness goals by leveraging users intrinsic motivation to accomplish and progress.

The advent of wearable technology is also changing the playing field, both in terms of the demographic using fitness apps and the wealth of health data that can be gleaned from them.

The landscape of the market is fast changing. For years, Fitbit and Garmin were the market leaders. But Australians now favour Apple watches (used by50%of people owning a wearable tracker) over Fitbit (27%) and Samsung watches (19%) over Garmin (12%), Dr Singh wrote inThe Conversation.

So far, fitness trackers have mostly been taken up by younger people: about one in four Australians aged 2040 report using one, compared to just one in 10 people aged60 or older.

However, manufacturers are on a mission to change this, with the addition of features that allow users to monitor not just their fitness activity, but several other aspects of their health.

For instance, recent wearable models from all the leading manufacturers claim to measure a host of medical metrics, such as blood pressure, body fat levels, the amount of oxygen in your blood, your heart activity, and even identify when youve taken a fall (with a feature that lets you call for help).

Wearables enhance gamification by providing real-time data to personalise challenges, rewards and experiences in apps. By leveraging wearable data, developers can tailor gamified elements to user preferences and behaviours, increasing participation and exercise adherence.

Looking to the future, with the introduction of wearable devices that facilitate augmented and virtual reality, such asApple Vision Pro, the line between gamified fitness apps and video games is set to become even blurrier.

Game and Narrative DesignerDr Susannah Emery, who lectures in Game Design and Digital Media at UniSA, says games and gamified applications are converging.

More and more game elements can be seen in gamification these days, Dr Emery says.

The main difference between these is that in game design, the primary focus lies on interactivity, so the design is created with the interactivity in mind, whereas in gamification, the approach often involves coming up with a goal, such as exercising, and then subsequently incorporating game elements.

During COVID, we saw a huge increase in people playing games, either returning to this after being players in the past or discovering it for the first time.

Apps such asZombies, Run!andPokmon Go!specifically addressed the needs of individuals in isolation by modifying crucial aspects of their game design to align with lockdown requirements, which allowed users to play and stay active while adhering to isolation measures.

Zombies, Run!is both a mobile fitness app and an immersive role-playing game in which a player is required to walk or run, moving to complete missions and to escape from chasing hordes of zombies, while time, pace and distance are recorded.

In March 2020,The Home Frontmode was introduced, enabling users to complete tasks through stationary home exercises, capitalising on global lockdowns as populations self-isolated at the start of the COVID pandemic.

The ability to pivot to real world events, responding to user requirements to vary their exercise routine, while employing story-based narratives akin to popular shows such as HBOsThe Walking Dead, gives such fitness apps a cultural cache that widens their appeal.

A qualitative study ofZombies, Run!by researchers at University College London found that the app may engage people with exercise bymodifying their perception of physical activity through a storyline or narrative, dissociating the players from the effort of exertion.

Technology such as AR/VR has a huge advantage in encouraging players to engage with physical activity through its ability to alter the players perception, allowing them to be distracted from negative aspects of their world and encouraging them to do things like exercise, Dr Emery says.

Games are really powerful in this space and VR games have even been used in hospitals to help children who were being treated for burns.

One study placed children inside a VR game called Virtual River Cruise where they activated statues that blew snow, leading to the snow piling up on the players boat, with a digital thermometer showing the temperature on the boat was becoming colder distracting the player from the hot feelings associated with the treatment of their burns.

With perception being key to alleviating pain, or at least reducing the physical discomfort of exertion, the ability to manipulate or gamify that perception would appear more necessary in todays world, where keeping fit is more the process of self-discipline and dedicated effort rather than a side effect of manual driven tasks and labour.

Centenarian and parkrun enthusiast Colin Thorne says that as technology progresses, we need to move with the times to keep up.

I was once a dairy farmer, milking cows mornings and nights and in those days, you ran or walked about the farm and that was enough to keep fit. It is different today, Colin says.

Parkrun motivates me to keep going and the support of the parkrun family is amazing perhaps others seeing this old fellow doing it, is encouraging others to give it a go. It is reciprocal.

Competition is also motivating, seeing what others of their age or comparable fitness are doing and achieving even if its online, would definitely be great for setting personal goals.

Theres nothing like encouragement and online competition to try to do better and not to give up.

We all have our bad days when we dont feel like doing it, but never give up. If you see your online buddy out doing it, then that may be just enough to motivate you to get out and do it too.

Previously Published on unisa.edu.au with Creative Commons License

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Like to Run or Running for Likes? How the Gamification of Fitness Apps Motivates Movement - The Good Men Project

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