Staying consistent with your workouts is important — but pushing your body when you’re sick can do more harm than good. At Union Studio, we believe fitness should support your health, not compromise it. If you’ve ever wondered “Should I work out when I’m sick?”, this guide breaks down expert advice, symptom-based rules, and how to safely modify your workouts.

Can You Work Out When You’re Sick?

The answer depends on your symptoms, energy levels, and overall health. According to leading health and fitness experts, exercising while sick can be safe only under certain conditions.

A commonly used guideline is the “neck rule,” supported by medical professionals and fitness leaders.

The Neck Rule: A Simple Way to Decide

Above-the-Neck Symptoms

If your symptoms are mild and limited to:

• Runny or stuffy nose
• Mild sore throat
• Sneezing or sinus pressure

You may be okay doing light exercise, such as walking, stretching, or gentle yoga. The Cleveland Clinic notes that low-intensity movement may help circulation and improve mood without worsening symptoms.

Source: Cleveland Clinic – Exercising When Sick

Below-the-Neck Symptoms

You should skip your workout if you have:

• Chest congestion or persistent coughing
• Fever or chills
• Body aches or extreme fatigue
• Nausea or dizziness

According to Healthline and the Mayo Clinic, exercising with these symptoms can delay recovery and increase the risk of dehydration or injury.

Sources: Healthline & Mayo Clinic on working out while sick

How to Modify Your Workout When You’re Sick

If you feel well enough to move, the key is modification — not intensity.

Best Exercises When Sick

• Walking
• Gentle yoga or mobility work
• Light stretching
• Easy cycling

Fitness experts at Nike Training emphasize reducing workout intensity to 50% or less and avoiding high-intensity training until fully recovered.

Source: Nike – Should You Work Out When You’re Sick?

What to Avoid

• HIIT workouts
• Heavy strength training
• Long endurance sessions
• Group fitness classes or shared gym spaces

Not only can intense workouts stress your immune system, but training in public spaces can also spread germs.

Does Exercise Help You Recover Faster?

Despite popular belief, you can’t “sweat out” a cold. Experts from the Cleveland Clinic confirm that rest, hydration, and sleep are more effective for recovery than exercise when you’re sick.

Light movement may improve circulation and mood — but rest is often the most productive choice.

When to Return to Your Normal Workout Routine

Once symptoms improve:

• Start with shorter sessions
• Keep intensity low for the first few workouts
• Focus on hydration and proper nutrition
• Listen closely to how your body responds

Nike trainers recommend easing back into your routine gradually to avoid setbacks.

Why Smart Training Matters

At Union Studio, we coach our clients to train intelligently, not emotionally. Taking a rest day when you’re sick:

• Protects your immune system
• Prevents injury
• Helps you return stronger and more consistent

Fitness isn’t about pushing through illness — it’s about long-term health and sustainably

Ready to Train Smarter, Not Harder?

If you’re unsure how to adjust your workouts — whether you’re sick, stressed, or low on energy — working with a professional trainer makes all the difference.

Train smarter at Union Studio.
Our personalized training programs are built around your body, your lifestyle, and your health — so you can stay consistent without burnout or setbacks.

The Problem with Traditional “New Year, New Me” Goals

Every January gyms flood with hopeful members — and by February attendance drops sharply. Most of this isn’t about motivation, it’s about unrealistic or vague resolutions like “exercise more” or “lose weight,” which don’t come with a plan or structure. Studies show that nearly 80–90% of New Year resolutions fail by February because they don’t include clear steps, support systems, or adaptability. Fitness+1

Other common pitfalls people fall into include:

• Setting all-or-nothing goals (e.g., working out 7 days per week) that lead to burnout. The Mats
• Lack of accountability and support, which greatly increases dropout. trainwell
• Ignoring long-term habits, focusing instead on short bursts of enthusiasm. Fitness

The Better Way: Intentions and Habit-Based Goals

Instead of traditional resolutions, guide your audience toward intentions and small sustainable improvements:

• Think intentions over rigid “resolutions” to build long-term lifestyle changes. The Washington Post
• Focus on tiny daily routines and progressions — consistency beats intensity. trainwell
• Stay flexible and compassionate with yourself — setbacks are part of the journey. Psychology Today

This reframing makes people feel successful, not defeated, and keeps them engaged with your services.

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Chloe Ting — one of the most followed fitness influencers in the world, known for accessible workouts and community-focused fitness challenges. Her content is centered on habit formation, incremental progress, and home-based fitness — a great entry point for resolver seekers. Wikipedia

“Check out Chloe Ting’s workout programs and philosophy on building consistent, realistic fitness habits that can actually stick into 2026 and beyond.” (link to https://www.chloeting.com)

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Ready to make 2026 the year you keep your fitness goals for good?
At Union Studio, we don’t believe in quick fixes — we believe in smart planning, accountability, and personalized support that helps you build habits that stick.
Book your FREE goal-setting session today and let’s create a training plan that works for your life, not just your resolutions.

At Union Studio, we believe in training the whole person — body and hormones included. Hormonal balance plays a huge role in energy, mood, metabolism, sleep, and overall wellbeing. While hormones are influenced by many factors (stress, sleep, genetics, activity), what you eat has a powerful impact too.

Why Nutrition Matters for Female Hormones

Hormones are chemical messengers that regulate everything from your menstrual cycle to stress response and fat storage. Certain foods help support hormone production, balance estrogen and progesterone, and manage symptoms linked to PMS, perimenopause, and menopause — such as cramps, mood swings, fatigue, bloating, hot flashes, and brain fog. HUM Nutrition+1

Top Foods That Support Hormonal Balance

Here’s how to nourish your body to help it function at its best:

Healthy Fats & Omega-3s

• Salmon, sardines, mackerel – rich in omega-3 fatty acids that support hormone production and reduce inflammation. HUM Nutrition+1
• Avocados & nuts/seeds – monounsaturated fats help regulate estrogen and increase satiety. Marielena Guerra

Leafy Greens & Cruciferous Veggies

• Spinach, kale, broccoli, Brussels sprouts – high in magnesium and fiber, these support cortisol regulation and estrogen metabolism. HUM Nutrition+1

Whole Grains & Fiber

• Quinoa, oats, brown rice – slow-release carbs that help stabilize blood sugar and insulin — key players in hormone balance. Marielena Guerra

Seeds

• Flax, chia, pumpkin seeds – plant phytoestrogens and omega-3s that support estrogen balance and lessen PMS symptoms. HUM Nutrition+1

Fermented Foods

• Greek yoghurt, kefir, sauerkraut – probiotics that boost gut health, which is tightly linked to hormone metabolism and immune health. ASTR Institute

Anti-inflammatory Ingredients

• Turmeric & ginger – anti-inflammatory spices that support the body’s response to hormonal stress. Maddy Pollack Health

Bonus: Lifestyle & Snack Tips

Managing hormones isn’t just about what you eat — when and how you eat matters too.
Experts often recommend:

• Balanced meals with protein, healthy fats, and fiber to stabilize blood sugar. Herald Sun
• Strategic snacks (like Greek yoghurt + berries or mini egg muffins with greens) for hunger and mood support during luteal phases of your cycle. Marie Claire UK

Influencer Insight: Jessie Inchauspé — The Glucose Goddess

When we talk about food for hormone balance, one name worth following is Jessie Inchauspé (@glucosegoddess) — a top nutrition influencer in 2025 who focuses on blood sugar regulation, a cornerstone of hormonal health. Her science-backed meal hacks help women reduce energy crashes, cravings, and mood swings — all common signs of hormonal imbalance. Amra and Elma LLC

Final Takeaway

Eating hormone-supportive foods doesn’t solve every imbalance, but it gives your body the building blocks it needs for better energy, smoother cycles, and fewer menopausal symptoms. By focusing on whole foods, healthy fats, fiber, and probiotics, you can take control of your nutrition and support your hormones naturally. Maddy Pollack Health

The Best Glute Exercises for Strength, Shape & Performance

Written by Union Studio – Your Home for Strong, Functional Fitness

If your goal this season is to build stronger, more sculpted glutes, you’re in the right place. Strong glutes don’t just look great — they support your lower back, improve posture, enhance athletic performance, and help prevent injuries.

To help you get results, we’ve broken down the top glute-building exercises recommended by fitness pros and backed by science, with training tips you can start using today.

Why Glute Training Matters

Your glutes — the gluteus maximus, medius, and minimus — are among the largest and most powerful muscles in your body. When they’re weak, other muscles overcompensate, leading to movement imbalances and pain. Strengthening your glutes improves:

• Hip stability
• Posture
• Athletic performance
• Everyday movement
• Muscle tone and strength

Top Glute Exercises That Work

Below are the most effective moves for glute strength & growth — whether you’re a beginner or ready to level up your training.

1. Barbell Hip Thrusts

Why it works: One of the best exercises for maximum glute activation. Hips thrusts isolate the glutes more than squats or deadlifts, making them essential for progress. Tom’s Guide
Perform 4-5 sets of 6-12 reps with a controlled tempo.

2. Squats & Variations

Why it works: Deep squats hit the gluteus maximus along with quads and core. Go deep and maintain form to truly engage the glutes. MUI FITNESS EN

3. Romanian Deadlifts (RDLs)

Why it works: This hip-hinge movement targets the posterior chain — glutes and hamstrings — with excellent tension throughout the range of motion. Body Network

4. Lunges & Step-Ups

Why it works: These unilateral movements improve balance and isolate each glute independently — great for symmetry and strength. Body Network

5. Glute Bridges / Band Work

Why it works: Excellent for beginners or as a warm-up activation before heavier lifts. Add resistance bands for extra tension. Fresh Health Glow

6. Fire Hydrants & Donkey Kicks

Why it works: These bodyweight moves are perfect for activating the glute medius and improving hip stability. theSkimm

Influencer Spotlight: Jen Selter – Booty Training Queen

Want inspiration from one of the world’s top fitness influencers? Jen Selter — known for her viral glute training content — shares simple yet powerful glute tips and exercises including deep squats, hip thrusts, and leg raises that help maximize glute tone and strength. MUI FITNESS EN

Her emphasis on proper form, variation, and consistency aligns perfectly with how we train at Union Studio. Follow Jen’s routines for motivation — but make sure you pair them with personalized coaching to optimize results.

Ready to Transform Your Glutes?

At Union Studio, we specialize in personalized strength training programs — from glute-focused sessions to full-body transformations. Whether you’re brand new or chasing performance goals, we’ll help you train smarter.

Book your free consultation today and let’s build your strongest glutes yet!

Union Studio – where strength meets support.

In today’s fitness world, wearable technology isn’t just a fad — it’s a powerful tool that can transform how you train, recover, and reach your goals. Whether you use a smartwatch, a heart-rate band, or a fitness tracker, wearable devices provide real-time data that gives you clear feedback on your workouts. GymNstrength+2Enicomp+2

What Wearables Let You Track

• Heart rate & workout intensity – Wearables allow you to monitor heart rate zones, ensuring you train at the right intensity (not too easy, not too hard). GymNstrength+1
• Calories burned / energy expenditure – Instead of guessing how many calories you burned, wearable tech gives a data-driven estimation, helping with fat-loss or conditioning goals. Enicomp+1
• Recovery & readiness metrics – Some devices track recovery indicators (like heart-rate variability or overall stress), helping you and your coach know when to push and when to rest. Virtuagym+1
• Progress over time – Wearables build a history of your workouts, letting you review trends (better endurance, heart-rate improvements, calories burned, consistency). This makes progress visible and motivating. GymNstrength+1

Why Tracking Actually Helps

• Personalized & adaptive training: With real-time feedback, training can be adjusted session-by-session — ensuring workouts are effective and tailored to your body (e.g. adjusting intensity based on readiness or recovery). Forbes+1
• Motivation & accountability: Tracking gives concrete data — you can see your gains, notice patterns, and stay committed. Many wearables also incorporate gamification (like streaks, virtual badges, or milestone tracking), which keeps users engaged. Fitness Australia+1
• Injury prevention & smarter recovery: By monitoring how hard you push and how well you recover, wearables can warn you when you might be overdoing it — reducing risk of burnout or injury. bigemma.com+2teitarc.com+2

Real-World Inspiration: From Influencers to Everyday Athletes

One influencer who embodies the power of structure, consistency, and smart training is Kayla Itsines — the Australian personal trainer behind the hugely popular “Sweat with Kayla” programs. Wikipedia

Kayla’s approach — combining planned workouts, recovery, and healthy habits — aligns perfectly with what wearable tech enables. Imagine marrying her structured programming with wearable data: tracking heart rate zones, monitoring recovery, and visualizing progress over weeks. That kind of synergy turns a fitness plan into a precision-tuned journey.

Incorporating stories or references from influencers like Kayla can help your clients relate — and see wearable tracking not as a gadget, but as a tool that bridges the gap between ambition and results.

I Recommend Using Wearable Tech ( To Help Clients Thrive)

• I recommend or integrate wearables for clients — encouraging them to use data to guide workouts and recovery.
• Use wearable data during training sessions: adjust intensity, ensure proper recovery, or customize programming.
• Build accountability and community: celebrate milestones, track improvement over time, and help clients stay motivated with visible metrics.
• Educate clients on interpreting data — explain what heart rate zones, recovery metrics, and consistency actually mean for their fitness goals.

Ready to take your fitness to the next level with smart, data-driven training? Book a session at Union Studio and I’ll help you integrate wearable tracking into your workouts — so you train smarter, recover better, and see real results.

Let’s turn every sweat session into progress you can see.

When most people think about working out, they picture toned muscles, stronger lifts, or fitting into their favorite jeans again. But one of the biggest benefits of regular exercise has nothing to do with aesthetics—it’s about how movement can literally change your brain chemistry and boost your mood.

If you’ve been searching for ways to naturally improve mental health, increase energy, and reduce stress, exercise may be the most powerful tool you’re not fully using.

Why Exercise Is a Natural Antidepressant

When you move, your brain releases a feel-good chemical cocktail:

• Endorphins – natural stress relievers
• Serotonin – the happiness hormone
• Dopamine – motivation and reward
• BDNF – supports long-term brain health

These mood-boosting benefits of exercise go far beyond what most people expect. They help reduce anxiety, improve focus, support better sleep, and help you feel more grounded—making fitness one of the best mental health tools available.

Even well-known fitness influencers agree. Joe Wicks (The Body Coach) consistently shares how short, simple workouts significantly improve mood and mindset. His philosophy matches what science shows daily: consistency is everything, and even small bursts of movement can shift your entire day.

How Movement Boosts Your Mood (and How to Start Today)

You don’t need a long, intense workout to experience the mental health benefits of exercise. Small habits create big changes.

Try incorporating:

• Morning walks to boost mood and energy
• Quick bodyweight workouts to reduce stress
• Gentle stretching to help with anxiety and sleep
• Weekly personal training sessions to stay accountable and consistent

If you’re looking for mood-boosting workouts, stress relief activities, or ways to build a positive relationship with fitness, simple movement is the foundation.

Your Mood Matters. Your Movement Matters. Let’s Get You Feeling Better.

At Union Studio, we specialize in helping people use fitness not just for physical results, but for improved mental health, confidence, and everyday well-being. If you’re searching for a Reno personal trainer, want a mood-boosting fitness routine, or need help staying consistent, we’re here for you.

👉 Book your first session today and start experiencing the mental health benefits of exercise.
Union Studio | 360 Kirman Ave, Reno NV 89502 | (775) 378-5551

Every January, gyms flood with people chasing the “new year, new me” vibe. But at Union Studio, we believe your motivation shouldn’t depend on a date on the calendar — especially not January 1st. Real, lasting fitness comes from consistent habits, not New Year hype.

Why New Year’s Resolutions Usually Don’t Work

1. Motivation fades fast.
The New Year boost is temporary. Once the excitement wears off, motivation drops — and workouts disappear. Fitness expert Luke Worthington explained in a Vogue article that short bursts of motivation don’t lead to long-term results. He stresses that consistent, manageable workouts done all year long create real change.

2. Resolutions are often unrealistic.
“Lose weight.” “Get fit.” “Go to the gym every day.”
These are goals without a plan. No structure = no results.

3. All-or-nothing thinking kills progress.
One missed workout shouldn’t feel like failure — but New Year’s resolutions often create that pressure. When you think you’ve “blown it,” you’re more likely to quit entirely.

4. Life doesn’t reset with the calendar.
Work, stress, family, busy schedules — these don’t magically change on January 1. Sustainable fitness has to fit your real life.

What Actually Works: Habit-Based Fitness

Worthington’s advice — echoed by countless trainers and fitness influencers — is simple:

“Consistency beats intensity.”

Instead of chasing short-term motivation, focus on building habits like:

• Strength training 2–3x per week
• Daily movement (steps, walks, mobility)
• Small nutrition shifts instead of restrictive diets
• Workouts you can maintain all year

These habits build momentum, confidence, and physical results far beyond any New Year’s resolution.

Start Now — Not January

You don’t need a new year, a Monday, or a “fresh start.”
You just need a plan, support, and consistency.

That’s exactly what we help you build at Union Studio — a fitness routine that fits your life, your goals, and your long-term health.

Ready to stop waiting for January and start building real results?

At Union Studio, our coaches are here to create a customized, sustainable fitness plan that works for YOU — no resolutions required.
📍 Union Studio – 360 Kirman Ave, Reno NV 89502
📞 (775) 378-5551

Why Fitness Is One of the Best Tools for Mental Health

When people think of exercise, they often focus on physical results—losing weight, toning muscle, gaining strength. But one of the most important benefits of working out is its impact on mental health. Regular movement reduces anxiety, boosts mood, improves sleep, and strengthens emotional resilience.

Fitness influencers like Joe Wicks (The Body Coach) have helped millions understand this mind–body connection. He frequently shares how a short workout can transform his mood and help him manage stress—something backed by countless studies on the mental health benefits of exercise.

1. Exercise Releases Mood-Boosting Chemicals

Exercise releases endorphins, serotonin, and dopamine—natural chemicals that boost your mood and help reduce stress. Even a quick workout can completely shift the tone of your day.

2. Movement Helps Reduce Anxiety and Stress

Regular exercise lowers cortisol (your stress hormone) and acts as a natural, effective way to manage anxiety. Movement helps you reset mentally, recenter yourself, and feel calmer.

3. Fitness Improves Sleep Quality

Quality sleep is tied to better mental health. Exercise helps regulate your sleep cycle, leading to improved mood, better focus, and more emotional balance.

4. Working Out Builds Confidence and Mental Strength

Showing up for yourself creates a powerful shift in how you think and feel. Fitness builds resilience, confidence, and self-worth—on and off the gym floor.

5. Community and Accountability Improve Mental Wellness

Movement connects people. Whether it’s a group class or a personal trainer, having support improves motivation and builds a sense of belonging.

How a Personal Trainer Supports Your Mental Health

A personal trainer takes your fitness—and your mental wellness—to the next level by providing structure, support, accountability, and customized programming that matches your lifestyle and stress level.

Start Prioritizing Your Mental Health Today

If you’re ready to feel stronger mentally and physically, working with a skilled personal trainer can help you build the consistency and confidence you need.

At Union Studio, we’re here to support your journey with personalized training, expert guidance, and a welcoming community that makes fitness feel empowering—not intimidating.

Take the first step toward better mental health.
Message us today to schedule your first session or learn more about how fitness can improve your overall wellbeing.

If you’ve ever tried to “go on a diet,” you’re not alone — and you’re definitely not the only one who’s struggled to stick with it. Dieting promises fast results, but the truth is: most diets don’t work long term.

Why? Because diets are built around restriction — cutting out your favorite foods, labeling foods as “good” or “bad,” and making you feel guilty for enjoying life. That kind of mindset might work for a few weeks, but eventually, the body (and brain) push back.

The Problem with Dieting

Most diets focus on short-term restriction, not long-term health. When you severely cut calories or eliminate food groups, your body starts to rebel — metabolism slows down, energy drops, and cravings skyrocket. You might lose weight quickly at first, but as soon as the diet ends, the weight often comes back (and sometimes more).

It’s not about willpower — it’s biology. Your body is designed to protect you from starvation, so extreme restriction triggers hunger hormones and stress responses that make it nearly impossible to keep up.

Why a Balanced Approach Works

Instead of following strict rules, focus on balance and consistency. A healthy, balanced diet means eating a variety of foods that fuel your body — lean proteins, colorful fruits and veggies, whole grains, and yes, even the occasional treat.

When you stop labeling foods as “off-limits,” you remove the guilt that often leads to binge eating or “starting over on Monday.” You can enjoy pizza night or a glass of wine and still make progress toward your goals.

This approach isn’t just easier — it’s sustainable. It helps you build healthy habits that last a lifetime, not just for a few weeks.

How a Trainer Can Help

At Union Studio in Reno, we know that true fitness comes from more than just workouts — it’s about a lifestyle that works for you. Our trainers help clients build balanced nutrition plans, stay accountable, and find the sweet spot between health and happiness.

No fad diets. No guilt. Just real results built on sustainable habits and support.

Final Thoughts

Forget the “quick fix.” Focus on nourishment, not punishment. When you eat to fuel your body, move in ways that feel good, and build consistency over time, you’ll see results that last — physically and mentally.

As fitness creator Kayla Itsines puts it: “There are so many conflicting messages out there about what you should be eating… Personally, I don’t enjoy restricting what I eat or cutting certain food groups out.” Kayla Itsines

In her blog “Let’s Talk About Diet Culture And Why I DON’T Diet”, she shares how a healthy, balanced diet without complete elimination or restriction is what works for her—and how it should probably work for you too. Kayla Itsines

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Union Studio
📍 360 Kirman Ave, Reno, NV 89502
📞 (775) 378-5551

Finding Your Motivation to Work Out — Even When You Don’t Feel Like It

Let’s be real — motivation doesn’t always come easy. Some days, your workout clothes stay folded, your alarm feels extra loud, and the couch sounds way better than a sweat session.
But here’s the truth: even the most dedicated fitness pros have days like that. The difference? They’ve learned how to keep going when motivation fades.

If you’ve been struggling to stay consistent with your workouts, you’re not alone — and you can turn things around. Let’s talk about how to find your motivation and keep it strong.

1. Start with Your “Why”

Before you worry about sets, reps, or meal plans, think about why you want to move your body.
Do you want more energy to keep up with your kids? Confidence in your clothes? Better health for the long run?
Your “why” is your anchor. When you connect your workouts to something meaningful, it’s easier to show up — even on tough days.

2. Make It Enjoyable

If you dread your workouts, you’ll find reasons to skip them.
The key is to find movement you actually like. Dance, lift, walk, hike, box, stretch — it all counts!
Exercise shouldn’t feel like punishment; it should feel like self-care.

3. Set Small, Achievable Goals

Big goals are exciting — but they can also be overwhelming.
Start small. Focus on building consistency, not perfection.
Try committing to 20 minutes of movement three times a week. Once that becomes a habit, you can always add more.
Progress fuels motivation, and small wins build big results.

4. Plan Ahead and Treat It Like an Appointment

We make time for what matters — and your health matters.
Schedule your workouts just like any other important meeting. Block it on your calendar, set reminders, and treat that time as non-negotiable.
You deserve that commitment to yourself.

5. Find Accountability

Motivation is contagious!
Find a workout buddy, join a group class, or work with a coach who keeps you consistent. When someone’s waiting for you — or cheering you on — it’s a lot harder to back out.

6. Why Working with a Trainer Can Make All the Difference

A good trainer does more than just tell you what exercises to do — they help you stay focused, confident, and consistent.
Here’s how a trainer can help you stay motivated:

• Accountability: Knowing someone’s tracking your progress keeps you on track.
• Personalized workouts: You’ll get a plan that fits your body, goals, and lifestyle — not a cookie-cutter routine.
• Progress tracking: Trainers celebrate your wins (even the small ones!) and help you adjust when things stall.
• Confidence boost: Having expert guidance helps you feel capable and supported, especially when you’re just getting started.

Working with a trainer takes the guesswork out of fitness and replaces it with structure, encouragement, and real results. You just have to show up — they’ll help with the rest.

7. Celebrate Every Win

Don’t wait until you hit your goal to feel proud. Celebrate every step: every walk, every lift, every time you showed up.
Progress isn’t about perfection — it’s about showing up for yourself, again and again.

Final Thoughts

Motivation comes and goes, but habits — and support — keep you moving.
Start small, find what you love, and remind yourself of why you started. You don’t need to be perfect — you just need to keep showing up.

And if you’re ready for that extra boost of accountability and guidance, the trainers at Union Studio are here to help you stay consistent, confident, and strong.

📍 Union Studio
360 Kirman Ave, Reno, NV 89502
📞 (775) 378-5551

Whether you’re just starting your fitness journey or looking to level up your routine, we’ll help you find your motivation — and make fitness something you actually enjoy.