iFit Workouts to Strengthen Your Mind

May marks Mental Health Awareness Month, a time to fight the stigma, raise awareness, and support the millions of people around the world living with mental health conditions. We spoke with iFIT Trainer Casey Gilbert, who shared what mental health means to him, challenges he’s faced, and how it inspires his fitness journey. To learn more about Casey, follow him and iFIT on Instagram. And be sure to take care of yourself with our TBD Mental Health Collection, featuring refreshing workouts that support your physical strength and emotional well-being. Casey, how has prioritizing your physical fitness and mental health affected your overall well-being? Casey: “I started prioritizing my physical fitness because it was something that made me feel good, made me feel calm, and made me feel productive. But I didn’t realize until a few years ago that I was also prioritizing my mental health. There’s been plenty of times when, if I’m stressed or anxious, I don’t find myself able to perform physically. Taking moments to breathe, be mindful, and check in with yourself can benefit your physical health. Taking a step back sometimes can help me move forward in my fitness journey.” What inspired you to start prioritizing your mental health? Casey: “Since diving into that passion and purpose of prioritizing my mental health, I found that my overall well-being has drastically improved. I’m able to show up more for myself and those around me, and it’s been quite the journey that I am looking forward to continuing.” Have you experienced times when your mental health affected your physical fitness? Casey: “Those who know me know that I’ve struggled for a long time with anxiety, depression, overthinking, and [feeling] overwhelmed. I think that’s part of the human condition, and it makes me feel more human. When I share that on social media and with the iFIT Community, I’ve gotten an overwhelming response of positivity.” How do you manage those feelings when they arise? Casey: “As soon as I realize I’m not the only one going through it, I try to think about how [I’m] feeling in that moment and being okay with that. It’s a fitness journey, right? We’re trying to build our bodies and get healthier. But it’s also a journey of the mind to figure out who you are and build on that.” One last question. Do you have advice for people who want to create a healthy balance between fitness and well-being? Casey: “Just like building your body, think of your mental health as a journey. You’re not going to flip a switch and have everything figured out, just like you’re not going to do one bicep curl and have Arnold [Schwarzenegger] arms. It’s a process, and practice makes progress. Also, be kind to yourself. It’s going to take time. You will have setbacks, but that’s the part of the journey. We’re here together. We’re experiencing life together, so have grace with yourself. You’ll get exactly where you need to be as long as you keep showing up and doing your best.” Conquer your goals with Casey! Like Casey says, “Consistency and dedication are the only ways to approach a task—and conquer it.” Join these iFIT Series with Casey and give your mental health the attention it deserves. Bhutan: The Journey Within Join Casey and iFIT Guide Kenton Cool on 10 intermediate hikes and jogs in Bhutan, finding happiness and gratitude every step of the way. Join the Bhutan: The Journey Within Series 2021 Virgin Money London Marathon® Series Race through the 2021 Virgin Money London Marathon® with iFIT Trainer Casey in five advanced workouts as Casey leads you along this legendary and historic course. Join the 2021 Virgin Money London Marathon® Series New England Interval Series Join Casey for 12 beginner jogs, increasing your endurance and speed while taking in stunning sites across New England. Join the New England Interval Series Disclaimer: This blog post is not intended to replace the advice of a medical professional. The above information should not be used to diagnose, treat, or prevent any disease or medical condition. Please consult your doctor before making any changes to your diet, sleep methods, daily activity, or fitness routine. iFIT assumes no responsibility for any personal injury or damage sustained by any recommendations, opinions, or advice given in this article. Always follow the safety precautions included in the owner’s manual of your fitness equipment.

May is National Fitness Month, and we’re here to celebrate with you! Join us, and make time for your health with the inaugural Fitness Month Challenge! Whether you want to restart your routine or push yourself to conquer new goals, join your favorite iFIT Trainers for 6 weeks of “mini-Challenges,” starting with National Fitness Month and ending on Global Running Day on June 7. Complete the workouts from your selected level for each week of the Fitness Month Challenge and earn a digital reward in your Trophy Case to share with your family and friends! At the end of the Fitness Month Challenge, check your email for an exclusive one-time offer to purchase a commemorative Fitness Month Challenge t-shirt, so you can show off your success! See the Fitness Month Challenge FAQs section for more details. Read on to learn more about our weekly mini-Challenges! Week 1: EnergyWeek 2: CommunityWeek 3: MindWeek 4: ElevateWeek 5: NatureWeek 6: MovementFitness Month Challenge FAQs Week 1: Energy To kick off the Fitness Month Challenge, energize your body with workouts under 20 minutes to get outside and take in the fresh air in a flash! Complete the workouts from your selected level for Week 1 between May 1 - May 7 and earn a digital reward in your Trophy Case. Stay tuned for Week 2, and discover how having #squadgoals can transform your fitness journey. Here are this week’s mini-Challenges: Treadmill and elliptical workouts Walking: Give your body a boost with two energizing walking workouts, each under 20 minutes. Join iFIT Trainers Elyse Miller, John Peel, and Michael Phelps in Nashville and Maui! Join Week 1: Energy (Walking) Running: Looking for an energizing run but short on time? Join iFIT Trainers Alex Morgan and Jonnie Gale in Florida and Iceland for 2 running workouts, each under 20 minutes! Join Week 1: Energy (Running) Bike workouts Casual Riding: Join iFIT Trainers Gideon Akande and Nicole Meline and feel energized in Bermuda and Montana! These 2 bike workouts are under 20 minutes, so make every moment count. Join Week 1: Energy (Casual Riding) Amped Cycling: In a time crunch but want an energizing ride? Join iFIT Trainers Casey Zaugg and Richard Biglia for 2 cycling workouts, each under 20 minutes! Join Week 1: Energy (Amped Cycling) Rower workouts Rowing: Have 20 minutes to spare? Hop on your rower and get energized with iFIT Trainers Alex Silver-Fagan and James Stephenson! Learn to row longer and stronger while getting a fantastic workout in. Join Week 1: Energy (Rowing) Strength workouts Strength: Join iFIT Trainers Elyse Miller and Shelley Dawson and strengthen your body with 2 workouts under 20 minutes! Start with a total-body workout and wrap up with an energizing Vinyasa yoga flow. Join Week 1: Energy (Strength) Digital Reward Want more quick workouts? Check out our new Shorts Collection on the iFIT mobile app or your NordicTrack or ProForm equipment coming soon! Week 2: Community Having a Community in your corner makes exercise more motivating and fun! Before Mother’s Day, work out with your favorite iFIT Trainers who are also moms. Complete the workouts from your selected level for Week 2 of the Fitness Month Challenge between May 8 - 14, 2023, and earn a digital reward in your Trophy Case! Stay tuned for Week 3, and learn why your physical and mental health is inseparable. Here are this week’s mini-Challenges: Treadmill and elliptical workouts Walking: Here’s to all the strong women, from our trainers to our Community! Join Stacie Clark and Sanya Richards-Ross for 2 walking workouts in Aruba and Jamaica. Join Week 2: Community (Walking) Running: Celebrate our Community and our female trainers in Florida and Croatia! iFIT Trainers Elyse Miller and Kelsey Sheahan coach you with 2 running workouts to guide your fitness journey. Join Week 2: Community (Running) Bike workouts Casual Riding: Join the iFIT Community and moms around the world to inspire your goals! iFIT Trainers Ashley Paulson and Heather Jenson coach you on your fitness journey with 2 inspiring bike workouts. Join Week 2: Community (Casual Riding) Amped Cycling: iFIT Trainers Ashley Paulson and Stacie Clark lead the way and guide you! Join our Community with 2 cycling workouts to inspire you to reach your goals. Join Week 2: Community (Amped Cycling) Rower workouts Rowing: iFIT Trainers Susan Francia and Anja Garcia are with you every step of the way with 2 rowing workouts! Practice your speed and endurance and learn how Community can take your goals to the next level. Join Week 2: Community (Rowing) Strength workouts Strength: Train with our Community as iFIT Trainers Kelsey Sheahan and Kayla Itsines coach you to a better you with 2 strength workouts that will tone your entire body! Join Week 2: Community (Strength) Digital Reward Want to see more of iFIT’s amazing moms in action? Check out our Mother’s Day blog and our “Celebrating Moms” row on the iFIT mobile app or your NordicTrack or ProForm equipment! Week 3: Mind Explore the connection between your body and mind! Take care of yourself during Mental Health Awareness Month with workouts that will revitalize you—inside and out. Complete the workouts from your selected level for Week 3 of the Fitness Month Challenge between May 15 - 21, 2023, and earn a digital reward in your Trophy Case. Stay tuned for Week 4, and elevate your fitness to new places—and new heights! Here are this week’s mini-Challenges: Treadmill and elliptical workouts Walking: Take time for your well-being with iFIT Trainers Adam Sinicki and Dr. Jarrod Spencer! On 2 walking workouts, you’ll learn the importance of mental health for your overall health. Join Week 3: Mind (Walking) Running: Grab your shoes and join iFIT Trainers Adam Sinicki and Dewayne Montgomery for 2 running workouts! You’ll strengthen your body and mind from England to Hawaii to live a healthier life. Join Week 3: Mind (Running) Bike workouts Casual Riding: Make time for you with 2 bike workouts to calm your mind! Ride with iFIT Trainers Shauna Shapiro and George Hincapie in Utah and Hawaii and learn how mental well-being strengthens your body. Join Week 3: Mind (Casual Riding) Amped Cycling: Join iFIT Trainers Shauna Shapiro and Brandon Lyons on 2 cycling workouts and explore mindfulness to live life with purpose! Join Week 3: Mind (Amped Cycling) Rower workouts Rowing: iFIT Trainers Thalia Ayres Randolph and Dr. Eva Selhub teach you to relax your mind, from finding inner balance to the importance of proper nutrition. Join Week 3: Mind (Rowing) Strength workouts Strength: Take some time for self-care today and feel good—body and mind! Join iFIT Trainers Kelsey Wells and Faith Hunter for an upper-body workout and meditation that will boost your strength and confidence. Join Week 3: Mind (Strength) Digital Reward Want to learn more about mindfulness? Check out the Mind section on the iFIT mobile app and our Q&A with iFIT Trainer Casey Gilbert. Week 4: Elevate Elevating your fitness goals means reaching new heights! Experience mountain vistas and hilltop views and aim higher on your journey. Complete the workouts from your selected level for Week 4 of the Fitness Month Challenge between May 22 - 28, 2023, and earn a digital reward in your Trophy Case. Stay tuned for Week 5, and take in the fresh air as we go outside and explore nature’s tropical beauty. Here are this week’s mini-Challenges: Treadmill and elliptical workouts Walking: Elevate your fitness with iFIT Trainers Heather Jenson and Graham McTavish! Explore Hawaii and Scotland on 2 hiking workouts and find your peak performance. Join Week 4: Elevate (Walking) Running: Raise the bar on your health with 2 running workouts led by iFIT Trainers Tommy Rivs Puzey and Ashley Paulson! Explore Easter Island and Japan and elevate your goals. Join Week 4: Elevate (Running) Bike workouts Casual Riding: Elevate your fitness to new heights with iFIT Trainers John Peel and Jenny Fletcher! Join them for 2 bike workouts in Costa Rica and Southern California. Join Week 4: Elevate (Casual Riding) Amped Cycling: It’s time to elevate your fitness to new destinations! iFIT Trainers Ryan Petry and Tommy Rivs Puzey lead the way on 2 cycling workouts, so get ready for a thrilling adventure. Join Week 4: Elevate (Amped Cycling) Rower workouts Rowing: From Slovenia to Montana, join iFIT Trainers Alex Gregory and Susan Francia for 2 rowing workouts! Elevate your power and speed before enjoying a sunset row to boost your goals. Join Week 4: Elevate (Rowing) Strength workouts Strength: Travel to Iceland and Portugal with iFIT Trainers Jonnie Gale and Hannah Eden and elevate your routine! Tone your body with 2 strength workouts and explore new destinations. Join Week 4: Elevate (Strength) Digital Reward Check out the iFIT Library and explore more workouts featuring inclines and majestic mountain views! Week 5: Nature Return to nature and gain a new perspective on your fitness goals! From boosting your mood to revving up your immune system and more, the benefits are endless. Complete the workouts from your selected level for Week 5 of the Fitness Month Challenge between May 29 - June 4, 2023, and earn a digital reward in your Trophy Case. Stay tuned for Week 6, and cap off the Fitness Month Challenge with dynamic movement to rejuvenate and revitalize you. Here are this week’s mini-Challenges: Treadmill and elliptical workouts Walking: Soak up the sun in Saint Lucia and Oahu! iFIT Trainers Chris Clark and Jamie Mitchell take you on 2 walking workouts as you learn to connect with nature. Join Week 5: Nature (Walking) Running: Experience nature in Tanzania and French Polynesia! iFIT Trainers Knox Robinson and John Peel take you on an adventure with 2 running workouts. Join Week 5: Nature (Running) Bike workouts Casual Riding: Head outside and enjoy nature with iFIT Trainers Ashley Davis and John Peel in Hawaii and French Polynesia! Breathe in the summer air with 2 bike workouts and feel those good vibrations. Join Week 5: Nature (Casual Riding) Amped Cycling: Put on your shades and hit the beach with iFIT Trainers Richard Biglia and Casey Zaugg! See nature’s beauty in Puerto Rico and Vietnam on 2 cycling workouts. Join Week 5: Nature (Amped Cycling) Rower workouts Rowing: Explore Martinique and French Polynesia with iFIT Trainers Alex Gregory and Kevin Scott for 2 rowing workouts! Take in nature’s tropical vibes while challenging your speed and strength. Join Week 5: Nature (Rowing) Strength workouts Strength: Get out in nature and hit the beach with iFIT Trainers Hannah Eden and Chris Clark! Improve your flexibility and mobility in Iceland and Hawaii. Join Week 5: Nature (Strength) Digital Reward Week 6: Movement You were born to get up and go, so experience the power of movement for your body, mind, and overall health! As we wrap up the Fitness Month Challenge, June 7 marks Global Running Day! So, lace up your sneakers and check out our running workouts on the iFIT app to celebrate with us! Complete the workouts from your selected level for Week 6 of the Fitness Month Challenge between June 5 - 7, 2023, and earn a digital reward in your Trophy Case. Here is this week’s mini-Challenge: Move your body with iFIT Trainers Keith Mitchell and Gerell Webb! Enjoy a dynamic yoga workout and finish with mobility stretching to unwind. This mini-Challenge is available for all modalities and levels. Join Week 6: Movement Digital Reward Fitness Month Challenge FAQs How much time do I have to complete each mini-Challenge? For your selected level, you will have 1 week to complete the mini-Challenge for Weeks 1 - 5 and 3 days to complete the mini-Challenge for Week 6. The schedule is as follows: Week 1: May 1 - 7 Week 2: May 8 - 14 Week 3: May 15 - 21 Week 4: May 22 - 28 Week 5: May 29 - June 4 Week 6: June 5 - 7 Why is the Fitness Month Challenge 6 weeks long? The Challenge is 6 weeks long in celebration of National Fitness Month in May and ends with Global Running Day on June 7, 2023. What is the Fitness Month Challenge T-shirt? A first-of-its-kind celebration commemorating the Fitness Month Challenge, we are offering members who complete any of the 6 mini-Challenges the option to purchase an exclusive Fitness Month Challenge T-shirt. Please note: we are sorry, but the Fitness Month Challenge T-shirt is not available to international iFIT members. If I do not purchase a Fitness Month Challenge T-shirt, will I still receive a digital reward? Yes. You will receive a digital reward for completing any and/or all of the Fitness Month Challenge mini-Challenges. When will I get the link to order a Fitness Month Challenge T-shirt? Your Challenge completion email to order will arrive by Monday, June 12, 2023. When is the deadline to order a Fitness Month Challenge T-shirt? The deadline to order is Friday, June 23, 2023. When will my T-shirt arrive? You can expect the T-shirt to arrive within 4 weeks after the deadline. Disclaimer: This blog post is not intended to replace the advice of a medical professional. The above information should not be used to diagnose, treat, or prevent any disease or medical condition. Please consult your doctor before making any changes to your diet, sleep methods, daily activity, or fitness routine. iFIT assumes no responsibility for any personal injury or damage sustained by any recommendations, opinions, or advice given in this article. Always follow the safety precautions included in the owner’s manual of your fitness equipment.

If there's anyone who is passionate about emotional health, it’s iFIT Guide Dr. Jarrod Spencer. As a sports psychologist for NCAA teams, Jarrod works with athletes on improving their mental health. His philosophy, “Clearer mind, better performance” echoes throughout his coaching. For Mental Health Awareness Month, he shared his passion for emotional health. How do you mentally prepare for a workout? Like most people, I listen to my body, but what I’m paying attention to is that phrase “work out.” What am I really trying to “work out?” I look at that emotion. Is it anger? Is it anxiety? Is it frustration? What emotion am I trying to “work out?” I usually listen to that and then dictate the type of workout I'm going to do accordingly. Sometimes, I feel like I just need a long walk to be introspective. It might be that I feel like I really need to throw some weight around. I feel a little bit of aggression inside, so I choose to do something like bench presses. It’s about what emotions I feel like I need to “work out,” and those emotions dictate my workout. What’s the top lesson that you teach athletes? If I want to help solve the mental health crisis in America, I can’t do it if I don’t solve the sleep crisis. We have people with very inconsistent sleep and not enough rest and recharge. Mental health is directly impacted by our sleep. The challenge is that we can’t solve the sleep problem in America if we don’t really solve the cell phone addiction problem. Most people are lying in bed with their phones, staying up far later than they want to, and giving themselves a small dose of depression as they look at everyone’s “perfect” life on social media. This makes them feel excluded and negative about their own lives. What we have to do is simply get the cell phone out of bed. Never again should the cell phone be in bed, but instead on a charging station somewhere away from the bed (not even on your nightstand!). That will hopefully contribute to better, more consistent sleep. By getting more sleep, you're going to feel better, which will lead to better performance and mental health. Do you have a philosophy that you live by? I do! In fact, it’s on my wristband. It says, “Clearer mind, better performance.” That’s my mantra. The clearer the six inches are between your ears, the better you’re going to think and feel. That’s been true for me as well. If I can try to keep my mind clear, it’s really powerful and helpful. That’s a big focus in my own life and the message that I teach and preach to other people. What keeps you motivated when you don’t feel at the top of your game? I’m so passionate about giving 100% that I've learned that even if I'm not close to that, it still might be helpful for other people. That mental switch has given me the permission to learn how to stay motivated when I'm not really on top of my game. I know that when I’m giving and serving, it’s still beneficial and valuable. What led you to become a sports psychologist? As an athlete, I experienced highs and lows, and I couldn't understand why I was going through them. I see now that I was meant to help people on the emotional side of their game, and I love that so much. Early on, I was interested in the mind-body-spirit connection. I was fascinated by the interplay on what health really was and is about. It’s not just the physicality; it’s so much more. Along my journey, I was given the book "Way of the Peaceful Warrior: A Book That Changes Lives" for my high school graduation. That book talked a lot about the interplay of the mind and sports. Once I read it, I was hooked, and I found that I wanted to study and learn more about that. Overall, what led me to become a sports psychologist was my intellectual curiosity, personal gratification, and the desire to see people feel a little better. If you’d like more information about my career, my Mind of the Athlete Series will give you the chance to get to know my story a little better. What book is a must-read for those who want to improve their mental health? I recommend my book "Mind of the Athlete: Clearer Mind, Better Performance." I feel this book is beneficial for people on their fitness journey. It’s a roadmap for how the mind actually works best in relation to working out. My second recommendation would be Dan Millman’s "Way of the Peaceful Warrior: A Book That Changes Lives." What piece of advice would you give to someone navigating a challenging time in their life? Counseling. I’m biased, but if you can find someone to talk through your problems and challenges with (and even positive stress and opportunities!), it can go a long way in helping your mind become clearer. Licensure is a valuable aspect here. I highly recommend licensed psychologists or counselors. This adds another element of HIPPA laws, confidentiality, training, and expertise. Don’t keep pushing through. Talk to somebody about it. Are there things you do or daily practices that you participate in to stay mentally strong? I’ve committed to a lifelong process of studying success. I've read books about successful people and pick the brains of people I know who are doing something really well. I try to learn as much as I possibly can from others. I study what’s working, why it's working, how it's working, and when it's working. I try to take a page out of their playbook and put it in mine. What’s your favorite part of your job? I love seeing people thrive! The way that we do that is to unlock the power of the mind. When your mind is clearer, your performance is better. That’s what I love the most—helping people get unstuck when they feel like they don’t know what else to do or how to move forward. Then, I love seeing them succeed. When a person is the emotionally healthiest version of themselves, all the good that we have inside us flows more freely. Disclaimer: This blog post is not intended to replace the advice of a medical professional. The above information should not be used to diagnose, treat, or prevent any disease or medical condition. Please consult your doctor before making any changes to your diet, sleep methods, daily activity, or fitness routine. iFit assumes no responsibility for any personal injury or damage sustained by any recommendations, opinions, or advice given in this article. Always follow the safety precautions included in the owner’s manual of your fitness equipment. Opinions of iFIT Trainers are their own and may not be those of iFIT.