6 Benefits of a Late-Night Workout

In recent years, there has been growing interest around GLP-1 medications like Ozempic, which are prescribed for diabetes but often promote a noticeable side effect of weight loss.

Ozempic and other GLP-1 medications can be beneficial for many individuals-under the advisement of a healthcare professional-who are managing diabetes or on a weight loss journey. However, it's important to remember that achieving full-body wellness requires a well-rounded approach. A nutritious diet, regular exercise, and a balanced perspective on fitness are all important, and can be a complement for Ozempic users.

Well-rounded fitness means embracing a comprehensive approach to your health and wellness. It is not just about weight loss and management. It's about fueling and strengthening your body, too.

Understanding Well-Rounded Fitness

Exercise is an important part of any weight loss journey, even for Ozempic users. If you are seeking "weight loss workouts" or "Ozempic exercises," there is no one-size-fits-all approach and remember, it's just one piece of the puzzle.

At Planet Fitness, we look at fitness broadly; it is not just about weight loss or even hitting the gym.

A well-rounded approach to fitness acknowledges that physical, mental, and emotional well-being are interconnected. It recognizes that your health involves much more than numbers on a scale. While many people share a common goal of weight loss, a well-rounded approach prioritizes overall wellness beyond weight, including mental and emotional health, plus physical, functional fitness.

By considering your whole self, well-rounded fitness promotes a more sustainable and fulfilling approach to health and well-being.

How a Well-Rounded Approach to Health and Fitness Can Complement Ozempic Usage

Ozempic regulates blood sugar and suppresses appetite, which can assist in weight loss. However, its effectiveness is maximized when used in conjunction with a well-rounded health and fitness approach. Specifically, healthy lifestyle habits such as regular exercise and a balanced diet can enhance the outcomes of Ozempic and GLP-1 medications.

Incorporating Exercise into Your Routine

Exercise serves as a cornerstone of well-rounded fitness, significantly impacting your physical, mental, and emotional well-being. (Learn about those benefits here!)

Regular physical activity can often lead to weight loss, but that's not the only perk. Regular exercise also contributes to muscle gain, functional fitness, and positive mental well-being.

Let's dive into a few forms of exercise that partner well with most fitness-and weight loss-goals. Below are some examples of accessible, effective workouts that can be integrated into your routine for a well-rounded fitness approach:

• Walking/Jogging: Walking is a low-impact activity suitable for all fitness levels, while jogging offers a more intense workout that burns more calories and improves endurance. Both activities can be done almost anywhere (in your neighborhood or at the gym!), making them versatile and accessible forms of exercise. These simple yet highly effective exercises improve heart health, increase stamina, and aid in weight management.

• Biking: Biking is another type of low-impact, yet effective exercise that offers versatility. Biking targets leg muscles, builds endurance, improves cardiovascular health, and helps with weight management. It can be done outside, on the trails, or inside on a stationary bike, making it an excellent workout for all seasons and preferences.

• Weight training: Weight training is a type of strength training that often includes strength machines or other accessories like dumbbells, barbells, and resistance bands, to name a few. While not always considered a traditional weight loss workout, weight training increases muscle mass, boosts metabolism, and improves functional strength. This, in turn, helps support your overall fitness goals, such as weight loss or maintenance.

• Pilates: Pilates is an fun and engaging workout that focuses on core strength, stability, and body awareness. It also helps to enhance flexibility and muscle tone without overstressing your joints. By emphasizing controlled movements and proper breathing, Pilates offers a mindful way to strengthen your body and manage weight. For Pilates routines or additional workout inspo, check out tons of on-demand videos and guides for free in the PF App.

Of course, your workout plan should be built with YOU in mind. Think about your fitness goals and what well-rounded fitness means to you. Choose activities you enjoy and can sustain over time-taking care of yourself should be fun! For adults, the recommendation is to aim for at least 150 minutes of moderate-intensity activity a week. Incorporating exercise into your routine is essential for achieving your fitness goals as well as improving your overall health and well-being.

The Role of Nutrition and Diet in Well-Rounded Fitness

A balanced diet plays a key role in fueling your body and boosting your fitness efforts. You don't need to complicate things; start by making simple adjustments. For example, add some leafy greens to your lunch at work, choose a piece of fruit over a pouch of fruit snacks, or opt for whole grains like oatmeal instead of processed ones like crackers.

These small changes can make a significant difference over time. Nutrient-dense foods like fruits, vegetables, whole grains, and lean proteins can provide lasting energy, elevate your mood, and aid in muscle recovery. By prioritizing wholesome foods, you can boost your physical performance, mental health, and feel fueled throughout your fitness journey.

Whether or not you use Ozempic or other GLP-1 medications today, proper nutrition can complement your overall wellness journey, leading to a range of benefits such as:

• Enhanced metabolism and digestion

• Boosted immune function

• Sustained energy

• Balanced blood sugar

• Muscle restoration and preservation

Ozempic, Exercise, and Nutrition: A Balanced Perspective

While GLP-1 medications like Ozempic can be a weight loss tool when prescribed by a doctor, it's important to approach weight loss and fitness with a balanced perspective. Exercise and nutrition have the power to positively influence your health and weight loss journey alongside weight loss medication.

Achieving true wellness is about integrating exercise, nutrition, and a balanced perspective into your lifestyle. By adopting a well-rounded approach, you can not only achieve healthy weight loss but also improve overall health and well-being sustainably and long-term.

However you approach your health journey, there's no need to do it alone. Get started at a Planet Fitness near you or on the free PF App for support as you embark on your fitness journey.

How often do you find yourself stressed or stiff? If your answer is, “too much,” turns out, you’re not the only one! 

Recent studies show that musculoskeletal pain, a.k.a. that tension and soreness often felt in your shoulders and back, for office workers increased during the COVID-19 lockdown due to working longer hours in far less comfortable spaces than we’re used to. 

Among this pain and frustration, a solution is out there: somatic exercises. Turns out somatic exercises might be the answer to relieving this tension. 

Since improving physical and mental well-being often involves exploring new and different workout styles, we’ve put together this ultimate guide to somatic exercises if you’re curious about what all the fuss is about. 

Below, we'll dive into what somatic exercises are, their benefits, examples, how often to practice them, tips for getting started, and more. 

Looking to get started with some somatic exercises today? Begin your journey to self-care at a Planet Fitness club near you.

What is Somatic Exercise?

Somatic exercises are a type of movement that focuses on increasing awareness of the body and releasing muscular tension through slow, deliberate movements. These exercises are designed to help individuals improve their posture, flexibility, and overall physical comfort by reprogramming the brain's control over muscles.

At the core of somatic exercises is the concept of moving with awareness and intentionality, connecting mind and body. Coined in 1976, somatic exercises are rooted in alternative medicine practices, focusing on experiencing the body from within. 

These exercises can be a huge help in addressing both mental and physical health and enhancing your overall well-being.  According to the Somatic Movement Center, “A somatic movement is a movement that’s practiced consciously with the intention of focusing on the internal experience of the movement rather than the external appearance or the end result of the movement.”

In other words, it’s working from the inside out. 

Examples of Somatic Exercises

Somatic exercises include a variety of movement practices designed to incorporate mindfulness into body movement to release tension. Some common examples include grounding exercises, such as:

Yoga, Dance, Breathwork

• Yoga: Yoga lends itself to somatic exercise by moving with a sense of awareness, feeling each movement rather than simply going through the motions. Yoga practice fosters a connection between breath and movement, which deepens the mind-body connection and promotes relaxation and stress relief. New to yoga? Explore our collection of yoga workout videos, free in the PF App.

• Dance: Dance can also serve as a powerful somatic exercise as it allows individuals to explore and express themselves through movement. Not only does it offer an outlet for the healthy expression of emotions, dance can also help develop skills for managing stress and anxiety. So, turn on your favorite tunes, and tune into your body as you get moving!

• Breathwork: As a somatic exercise, breathwork involves engaging in conscious breathing practices to promote relaxation and self-awareness. By intentionally directing your breathing, one can regulate their nervous system, reduce stress, and cultivate a sense of calm. Not sure where to start? Try the 4-7-8 technique: inhale through your nose for 4 seconds, hold your breath for 7 seconds, then exhale slowly through your mouth for 8 seconds. Repeat this cycle for a few minutes, focusing on connecting and calming your mind and body.

Benefits of Somatic Exercises

Somatic exercises offer benefits beyond physical fitness. These exercises help create a well-rounded approach to fitness, which manages not just physical but mental and emotional well-being as well, including:

• Stress Relief: Somatic exercises help individuals focus on their thoughts, promoting relaxation and stress relief by becoming aware of their bodily sensations.

• Pain Relief: Somatic practices promote pain relief through gentle movement and mindful awareness. A study conducted by Emma Meehan and Bernie Carter concluded that, for chronic pain, somatic practices “might prove beneficial to encourage people back into appropriate levels of movement [by] attending to the comfort levels of participants.”  

• Improved Posture: With a focus on intentional movement and body awareness, somatic exercises can help improve posture by strengthening and aligning the muscles responsible for maintaining proper alignment and reducing strain. 

• Better Balance: Somatic exercises promote mobility, flexibility, and body awareness, all of which contribute to improved balance and enhanced perception of their bodies.

How Often Should You Do Somatic Exercises?

As with many new habits, consistency is key if you want to reap the full benefits of somatic exercises. Aim to incorporate somatic practices into your daily routine, even if only for a few minutes each day. Begin your day with some deep breaths, or stretch during the workday between emails. 

No matter what type of somatic exercise you choose to do, whether deep breathing, gentle stretches, or intentional movement, taking the time to tune in to your body can have a huge impact on your well-being.

How to Get Started with Somatic Exercise

Embarking on your journey with somatic exercises is an empowering step towards enhancing your overall well-being and self-care.

Here are a few tips to make the most out of your somatic journey:

• Start Simple: Begin your somatic practice by focusing on basic exercises that are easy to perform and require minimal to no equipment. Choose movements that feel natural and enjoyable to your body. Simple activities like gentle stretching, mindful breathing, or slow, deliberate movements can serve as excellent starting points. By starting with simplicity, you lay a solid foundation for building awareness and gradually progressing in your practice.

• Practice Regularly: Consistency is key when it comes to reaping the benefits of somatic exercises. Set aside dedicated time each day to engage in your somatic practice, even if it's just for a few minutes. By making somatic exercises a regular part of your routine, you allow yourself to experience the cumulative benefits over time. As you practice this more, you may find that you can increase the duration of your exercise.

• Listen to Your Body: One of the fundamental principles of somatic exercises is tuning in to your body's signals and responding accordingly. During your sessions, pay close attention to how your body feels both during and after each movement. If you find yourself feeling discomfort or tension, adjust your movements. These exercises are not supposed to hurt. Remember that every body is unique, so trust your intuition and listen to what your body is telling you.

Remember that each step you take is a meaningful investment in your health. Embrace the process, stay open to exploration, and enjoy the benefits that somatic exercises have to offer.

Other Considerations for Somatic Exercises 

Whether you're going through challenging situations or simply trying to relax, somatic exercises offer a well-rounded approach to self-care that can benefit anyone, any age, anywhere.

Somatic Exercise Tips and Tricks

Navigating everyday stress can be challenging, but using somatic exercises can help manage this stress. Here are some tips and tricks to help you use somatic exercises to stay grounded when life throws stressful stuff your way:

Deep Breathing: Deep breathing can be used for calming the mind and body, which makes it extremely effective in stressful situations. Practice deep breathing by inhaling deeply through your nose, filling your lungs with air, and then exhaling slowly through your mouth. Focus on the rhythm of your breath, allowing it to anchor you in the present moment and promote relaxation.

Sensory Awareness: If you find yourself unable to engage in physical movements, turn to your senses for grounding and relaxation. Run cool water over your hands and focus on the sensation of the water against your skin. Notice the temperature, texture, and movement of the water, allowing yourself to fully immerse in the experience. This sensory awareness can help redirect your focus and promote a sense of calm.

Explore New Moves: Keep your somatic practice fresh and engaging by exploring new movements and exercises. Look up online guides, books, or videos for inspiration, and try incorporating new techniques into your routine. Experiment with different styles of movement, such as Tai Chi, to discover what resonates with you. These different styles have the added benefit of allowing you to connect with your body as you improve your ability to move. 

Embrace curiosity as you explore different types of movement along your fitness journey. There are many types of movements to explore, including somatic stretches. It's important to remember that somatic exercises should not cause pain or discomfort. Avoid pushing yourself too hard and honor your body's limits. 

And remember, you don't have to do it alone—join us at Planet Fitness for support and expert guidance along the way. Or get started now for free on the PF App.

Starting your fitness journey can be daunting, especially when faced with a bunch of unfamiliar gym equipment. At Planet Fitness, we're determined to demystify even the most complicated-looking machines, which is why you'll find handy QR codes to scan in almost every club.

One piece of equipment that looks a bit intimidating at first is the Smith Machine. Known for various exercises, the Smith Machine is a true game-changer for squats, providing stability and safety, especially for beginners.

Read on to learn all about the Smith Machine, including how it's best used for perfecting your squat form and how it can be integrated into your fitness routine.

What is a Smith Machine?

Think of the Smith Machine as the training wheels for your barbell exercises. It eliminates the need for a spotter by offering a fixed vertical path for the bar that enhances stability.

Plus, the Smith Machine is versatile and accommodates squats, making it a valuable addition to any workout routine. Let’s examine how the Smith Machine can maximize your squat game.

What are Smith Machine Squats?

Smith Machine squats are a variation of traditional barbell squats performed using this specialized equipment. The Smith Machine is particularly beneficial for beginners because of the added stability the machine provides during their workouts. Beginner’s can expect a full leg workout targeting all major muscle groups when using a Smith Machine for squats.

Benefits of Smith Machine Squats

There are many perks to Smith Machine squats—more stability, less injury risk, and targeted muscle engagement are just a few. Whether you're a beginner or a fitness pro, this machine can completely level up your workout through:

• Guided Movement: The Smith Machine's fixed path reduces the need for balancing and stabilizing muscles, making it ideal for beginners looking for a little bit of stability.

• Reduced Risk of Injury: The guided movement not only enhances stability but also lowers the risk of injuries, allowing you to focus more on form and strength.

• Comfortable Solo Squats: Squatting without a spotter can make it more comfortable and help foster independence in your workout routine.

• Isolation of Muscle Groups: The Smith Machine offers more support than traditional squats, which allows for better isolation of specific muscle groups. This can be particularly helpful for individuals with balance challenges, recovering from injury, or early in their fitness journey. 

• Form Progression: Beginners can confidently increase weight without concerns about form breakdown, gradually building strength. Free weights require more attention to form.

Smith Machine Squat Form

Perfecting your form is essential for any exercise, and Smith Machine squats are no exception. Follow these step-by-step instructions to maximize your gains and minimize the risk of injury.

1. Get in Starting Position. Stand beneath the Smith Machine bar with your feet shoulder-width apart. Ensure your feet are positioned slightly forward, allowing a comfortable stance for the squat.

2. Set the Bar's Height. Adjust the bar to a height that aligns with your chest. This ensures you can remove and replace the bar comfortably without straining.

3. Properly Place Your Feet. Position your feet directly under the bar, maintaining a natural alignment with your shoulders. It’s okay to point your toes slightly outward for stability.

4. Check Your Body Position. Engage your core and keep your chest up. Maintain a straight and neutral spine throughout the movement. Your head should be in a neutral position, looking straight ahead.

5. Execute the Movement. Hold the bar with an overhand grip, hands slightly wider than shoulder-width apart. As you start the descent, unhook the bar by pushing it slightly forward and lowering it slowly. Keep control of the bar at all times.

6. Watch Your Form! Start the squat by bending at your hips and knees simultaneously. Lower your body in a controlled manner, ensuring your knees don't go past your toes. Aim for a comfortable depth based on your flexibility and comfort level.

7. Reach a Good Depth. You can choose the best depth squat for you, depending on your fitness goals and flexibility. Each variation engages different muscle groups, so find what feels good in your body—you’ll get those muscles working!

8. Return to Standing Position. Once you reach your desired depth, push through your heels to ascend. Keep your core engaged and maintain a steady, controlled movement. Fully extend your hips and knees at the top of the movement.

Remember, the Smith Machine's fixed bar path should remain vertical throughout the entire squat. Focus on maintaining proper posture and control, and don’t forget to breathe!

Common Mistakes to Avoid with Smith Machine Squats

As we dissect the intricacies of this exercise, let’s address common mistakes that can hinder progress and potentially lead to injuries. 

Avoiding these missteps will ensure you navigate the world of Smith Machine squats with precision and awareness.

• Leaning Too Far Forward. Keep your chest up to maintain a neutral spine. Leaning too far forward can strain your lower back.

• Locking Knees at the Top. While it's essential to fully extend your hips and knees, avoid locking your knees. Maintain a slight bend to protect your joints.

• Rushing the Movement. Control is key. Rushing the descent or ascent can lead to poor form and potential injury.

Mastering the form for Smith Machine squats takes practice and mindfulness. Start with the weight of the bar itself to ensure you're comfortable with the movement before adding more resistance or additional weights. Don't hesitate to seek guidance from a fitness pro to refine your technique and make the most out of your squat sessions.

Smith Machine Squats vs. Traditional Squats

As stated, Smith Machine squats are a bit different from traditional squats in a few crucial ways: 

• Bar Path. While performing regular weighted squats, the barbell moves freely. Smith Machine squats use a fixed barbell in a straight-up-and-down path.

• Stability. Regular squats require more balance and engage extra muscles, whereas Smith Machine squats provide more stability as the machine guides the bar.

• Muscle Engagement. Regular squats engage more of your stabilizing muscles—the muscles in the legs and core that keep us balanced and standing straight—but Smith Machine squats focus on the major muscle groups with potentially less involvement of all stabilizers.

• Range of Motion. Regular squats allow for a very natural range of motion, whereas Smith Machine squats' fixed bar path may sometimes limit movement but offer more stability.

• Versatility. Regular squats can be done with various equipment or your bodyweight, but Smith Machine squats are limited to the specific machine.

Overall, traditional squats offer more natural movement and variation, whereas the Smith Machine provides a more controlled experience.

What Muscles Do Smith Machine Squats Target?

Smith Machine squats primarily target the lower body muscles, with a focus on:

• Quadriceps (Front Thigh Muscles): The quadriceps are heavily engaged during the upward phase of the squat, especially when you're pushing up from the lowered position.

• Hamstrings (Back Thigh Muscles): While less emphasized than the quads, the hamstrings play a role in lowering and lifting the body during the squat.

• Gluteus Maximus (Buttocks): The glutes are activated significantly, especially during the upward phase of the squat, helping in hip extension.

• Gastrocnemius and Soleus (Calves): The calf muscles assist in stabilizing the ankle joint during the squat.

• Adductors (Inner Thigh Muscles): These muscles help stabilize the movement, especially during the lowering phase.

While the primary focus is on the lower body, Smith Machine squats also engage some muscles in the core and lower back to a certain extent. Some specific muscle engagement can vary based on factors like your form, stance, and the depth of your squats.

Don’t Forget to Stretch

Before and after Smith Machine squats, take a few minutes to stretch. It's not just about flexibility; stretching helps prevent soreness and injuries. 

While stretching does improve flexibility, it also speeds up recovery and ensures every muscle gets some post-squat TLC. Giving your muscles a warm-up and cool-down is essential to keeping your body nimble and ready for the next workout. 

So, don't skip the stretch—it's a simple yet powerful way to keep your body in sync with your fitness goals.

Embracing the Strength of Smith Machine Squats

The Smith Machine is an excellent tool for beginners, offering stability and prioritizing safety to prevent injuries. 

So now that you’ve got an understanding of the machine’s dynamics, what are you waiting for? Remember to listen to your body, and don’t forget to leverage the support and expert guidance available at a fitness club near you.

Can’t wait to get to the gym? Get started now for free on the PF App and elevate your squat game. Happy lifting!