Beat The Winter Blues: A Q&A With Fitness Pro Jordan Gravesande

As 2025 approaches, many Canadians are setting wellness goals and looking for ways to combat the winter blues. With Seasonal Affective Disorder affecting nearly 15% of the population, staying active is more important than ever—exercise can reduce depression and anxiety by up to 26%!

We sat down with Jordan Gravesande, a Canadian trainer from Planet Fitness, to discuss actionable tips for beating Blue Monday, fitness trends for 2025, and exercises perfect for beginners and gym regulars alike. Ready to kick off the New Year strong? Read on for Jordan’s expert advice! —Noa Nichol

What are your top tips for beginners looking to incorporate strength training into their fitness routines in 2025?

My top tips for beginners would be to start small with daily movement, like simple exercise circuits on machines or floor exercises like squats or plank variations. The most important thing to remember is to be consistent with whatever fitness routine you choose so you can continue to level up your strength training once you feel comfortable with what you are doing.

Can you share the top five trending strength training exercises for the New Year, and how they benefit overall health?

If I were to list out the trending exercises for 2025, I would say movements like Deadlifts for total-body strength and posture, Bulgarian split squats for balance and leg power, incline dumbbell bench press for upper chest and shoulders, pull-ups for back and grip strength, and plank variations to build core stability and prevent injuries. These exercises combined can increase daily movement, boost metabolism, and improve overall health! These exercises can be completed by any fitness level and can be modified as needed to provide support for beginners or made more challenging for those who are more experienced with these movements.

How can Canadians beat the winter blues, especially on Blue Monday, with simple and approachable exercises?

The best remedy for the dreaded winter blues is daily movement! Even just 20 minutes can help to combat seasonal affective disorder (SAD) like a brisk walk on the treadmill, simple exercise circuits at the gym, or a relaxing stretch session. Small, consistent efforts can boost your mood and energy levels all winter long.

What are the key fitness trends for 2025, and how can people integrate them into their busy lifestyles?

Fitness in 2025 is all about strength, personalization, and efficiency. Functional fitness continues to grow, focusing on movements that improve daily life. Time-efficient workouts like high-intensity interval training (HIIT) delivers results in under 30 minutes. With the rise of mind-body practices and community challenges, staying active has become more about balancing physical strength, mental well-being, and social support—all while fitting it seamlessly into busy lifestyles.

How does physical activity help combat Seasonal Affective Disorder, and what types of exercises are most effective?

Exercise is one of the best tools for combating SAD, as it boosts serotonin, reduces anxiety, and improves overall mood. Activities like strength training, cardio (walking, cycling), and mindfulness-based exercises like walking and stretching are particularly effective. Just 30 minutes of daily movement can make a significant difference in energy and mental well-being.

What advice do you have for someone trying to maintain a consistent fitness routine amidst the challenges of winter?

Staying consistent in winter can be challenging. My advice – start with clear, realistic goals and celebrate the small wins along the way. Accountability is key, so partner with a friend, set reminders, and join us here at the Judgement Free Zone® for some great, trainer-led workouts!

How does Planet Fitness support individuals at all fitness levels in staying active and achieving their health goals?

Planet Fitness makes fitness accessible to everyone with its Judgement Free Zone®, free fitness training, and flexible 24/7 hours at many locations. Affordable memberships and a supportive, non-intimidating environment ensure that no matter your fitness level, you’ll feel empowered to stay active and reach your goals in 2025!