What Is Reflexology?

Reflexology is the application of appropriate pressure to specific points and areas on the feet, hands, or ears. Reflexologists believe that these reflex points correspond to different body organs and systems, and that pressing them creates real benefits for the person's health.

For example, reflexology holds that a specific spot in the arch of the foot corresponds to the bladder. When a reflexologist uses thumbs or fingers to apply appropriate pressure to this area, it may affect bladder functioning.

Reflexology foot maps

Reflexologists use foot maps to guide their work. The left foot corresponds to the organs found on the left side of the body and the right foot to the organs on the right side.

How does reflexology differ from massage, Reiki, or acupuncture?

Many people confuse reflexology with massage, Reiki, or acupuncture, but there are essential differences between these therapies.  Massage therapists manipulate larger areas of soft tissue in the body while reflexologists apply pressure to specific points on the feet, hands, and ears.  Unlike either massage or reflexology, Reiki does not involve any physical manipulation or pressure, but instead uses light touch to work with the subtle vibrational field thought to surround the body. Finally, while acupuncture and acupressure, like reflexology, use reflex points on the body to influence other parts of the body, the points are not the same and acupuncture uses points over the entire body.

While these are different practices entirely, one thing they all have in common is that they are sometimes used to help manage symptoms associated with stress. 

What does reflexology do?

Although reflexology is not used to diagnose or cure disease, millions of people around the world use it to complement other treatments when addressing conditions like anxiety, asthma, cancer treatment, cardiovascular issues, diabetes, headaches,  kidney function, PMS, and sinusitis.

Why You Should Stretch

1. Increases your flexibility

Regular stretching can help increase your flexibility, which is crucial for your overall health. Not only can improved flexibility help you to perform everyday activities with relative ease, but it can also help delay the reduced mobility that can come with aging.

2. Increases your range of motion

Being able to move a joint through its full range of motion gives you more freedom of movement. Stretching on a regular basis can help increase your range of motion.

One study found that both static and dynamic stretching are effective when it comes to increasing range of motion, although proprioceptive neuromuscular facilitation (PNF) - type stretching, where you stretch a muscle to its limit, may be more effective for immediate gains.

3. Improves your performance in physical activities

Performing dynamic stretches prior to physical activities has been shown to help prepare your muscles for the activity. It may also help improve your performance in an athletic event or exercise.

4. Increases blood flow to your muscles

Performing stretches on a regular basis may improve your circulation. Improved circulation increases blood flow to your muscles, which can shorten your recovery time and reduce muscle soreness (also known as delayed onset muscle soreness or DOMS).

5. Improves your posture

Muscle imbalances are common and can lead to poor posture. One study found that a combination of strengthening and stretching specific muscle groups can reduce musculoskeletal pain and encourage proper alignment. That, in turn, may help improve your posture.

6. Helps to heal and prevent back pain

Tight muscles can lead to a decrease in your range of motion. When this happens, you increase the likelihood of straining the muscles in your back. Stretching can help heal an existing back injury by stretching the muscles.

A regular stretching routine can also help prevent future back pain by strengthening your back muscles and reducing your risk for muscle strain.

7. Is great for stress relief

When you’re experiencing stress, there’s a good chance your muscles are tense. That’s because your muscles tend to tighten up in response to physical and emotional stress. Focus on areas of your body where you tend to hold your stress, such as your neck, shoulders, and upper back.

8. Can calm your mind

Participating in a regular stretching program not only helps increase your flexibility, but it can also calm your mind. While you stretch, focus on mindfulness and meditation exercises, which give your mind a mental break.

9. Helps decrease tension headaches

Tension and stress headaches can interfere with your daily life. In addition to a proper diet, adequate hydration, and plenty of rest, stretching may help reduce the tension you feel from headaches.

Stretching techniques

There are several types of stretching techniques, including:

• dynamic

• static

• ballistic

• PNF

• passive

• active stretching

The most common forms of stretches are static and dynamic:

• Static stretches involve holding a stretch in a comfortable position for a period of time, typically between 10 and 30 seconds. This form of stretching is most beneficial after you exercise.

• Dynamic stretches are active movements that cause your muscles to stretch, but the stretch is not held in the end position. These stretches are usually done before exercise to get your muscles ready for movement.

Tips

• Use dynamic stretches before exercise to prepare your muscles.

• Use static stretches after exercise to reduce your risk for injury.

How to start a stretching routine

If you’re new to a regular stretching routine, take it slow. Just like other forms of physical activity, your body needs time to get used to the stretches you’re performing.

You also need a solid grasp of proper form and technique. Otherwise, you risk getting injured.

You can stretch any time during the day. On days you exercise:

• aim for 5 to 10 minutes of dynamic stretching prior to your activity

• do another 5 to 10 minutes of static or PNF stretching after your workout

On days when you aren’t exercising, still plan to schedule at least 5 to 10 minutes of time for stretching. This can help improve flexibility and reduce muscle tightness and pain.

When stretching, focus on the major areas of your body that help with mobility, such as your calves, hamstrings, hip flexors, and quadriceps. For upper-body relief, try moves that stretch the shoulders, neck, and lower back.

Hold each stretch for 30 seconds and avoid bouncing.

You can stretch after each workout or athletic event, or daily after your muscles are warmed up. Try this 5-minute daily stretching routine to get started.  

Risks and safety tips

Stretching may not always be safe:

• If you have an acute or existing injury, only perform stretches recommended by your doctor.

• If you have a chronic or nagging injury, consider talking with a sports medicine specialist or physical therapist to design a stretching protocol that fits your needs.

• If you have any physical limitations that prevent you from properly performing a stretching exercise, consult your doctor for alternative exercises that can help increase your flexibility.

Regardless of your fitness level, there are a few standard safety tips for stretching that you should follow:

• Don’t bounce. Years ago, ballistic stretching was thought to be the best way to increase flexibility. Now, experts suggest you avoid bouncing unless these types of stretches have been recommended to you by a doctor or physical therapist.

• Don’t stretch beyond the point of comfort. While it’s normal to feel some tension when stretching a muscle, you should never feel pain. If the area you are stretching starts to hurt, back off the stretch until you don’t feel any discomfort.

• Don’t overdo it. Like other forms of exercise, stretching puts stress on your body. If you’re stretching the same muscle groups multiple times a day, you risk over-stretching and causing damage.

• Don’t go into your stretches cold. Cold muscles are not as pliable, which makes stretching a lot more difficult. The best time to stretch is after you work out, but if you’re not exercising before performing your stretches, consider warming up for 5 to 10 minutes with some light cardio, such as walking or jogging.

The takeaway

Whether you’re new to exercise or a seasoned athlete, you can benefit from a regular stretching routine. By incorporating 5 to 10 minutes of dynamic and static stretches into your daily workout, you can increase your range of motion, improve your posture, and ease your mind.

What You Need To Know Before Taking Collagen Supplements

Your body uses amino acids to build muscle, bone, cartilage, skin, hair, connective tissue, and much more. There are many different types of amino acids, but the type found in collagen are the most abundant in your body thanks to the role they play in forming your connective tissues and skin.

When you consider that your body’s collagen production declines as you age, and that adequate collagen is needed for strong bones, joints, and skin, it seems like adding collagen to your diet is a no-brainer. That’s why many supplement makers have started selling collagen powders and pills, which are made mostly from "animal parts" — usually bones or skin of cows, or scales of fish. (Vegans, take note.)

But do these supplements really do anything? Here’s what you need to know.

1. There are different types of collagen.

There are more than a dozen types of collagen, each composed of different "peptides" or amino acids. Different types form skin and tendons as opposed to cartilage. Figuring out which may help your health has proved tricky. (More on that in a minute.) Also, supplements containing collagen vary a ton.

In most cases, if you’re buying a collagen peptides powder, you’re buying "hydrolyzed" type-I collagen that has been extracted from animal hides or bones, or fish scales.Hydrolyzed simply means that the amino acid chains have been broken down into smaller units, a process that allows it to dissolve in both hot and cold liquids.

This type of collagen has become incredibly popular due to the fact you to add it to everything from hot coffee and soups to cold brew and smoothies. It also packs a protein punch, with a two-scoop serving of most collagen peptides delivering around 18 grams.

2. The most-complete research focuses on joint health.

Going back to at least the early 1990s, studies have linked collagen supplementation with reduced symptoms of arthritis. In one 2009 study in the International Journal of Medical Sciences, four out of five osteoarthritis sufferers who took a daily 40 mg dose of undenatured type-II collagen ("UC-II") saw their pain drop by an average of 26%. (Unlike type-I collagen, mentioned above, type-II collagen is derived from chicken cartilage — not cow bones and hides or fish scales.)

What’s not clear is how the collagen in the supplement actually helped the OA sufferers’ joints. Rather than contributing to your body’s supply of collagen or cartilage, these supplements may reduce inflammation, which would improve OA symptoms, the authors of that study write. The effectiveness of collagen when it comes to arthritis and joint pain is still questionable, but there’s enough promising research to give it a shot.

3. The beauty benefits are sketchier.

Talk to nutrition scientists, and they’ll tell you one of the biggest mistakes they hear when it comes to food and supplements is assuming that something you swallow turns into the same something in your body. That’s not really how digestion and biochemistry work.

In terms of collagen supplements offering skin and hair benefits, Adam Friedman, M.D., an associate professor of dermatology at George Washington University, says, "No way.""The collagen is going to be digested by your GI tract because it isn't built to survive the massive pH changes in the gut," he explains.  There’s research to back him up on that. A 2002 study found your gut’s digestive enzymes and acids break down hydrolyzed collagen, which is the type found in most powders. But the same study found type-II (UC-II) collagen may be able to slip through your gut without losing its chemical structure.

Of course, we're still learning about the human gut. More research has linked some collagen peptides to reduce skin wrinkles and healthier skin, so it’s possible some new finding will explain the anecdotal evidence linking collagen powders to nail and hair benefits. But at this point, there are many more questions than answers. There’s some evidence that certain amino acids found in collagen — in particular, one called glycine — may reduce GI inflammation and aid digestion. But again, the evidence is mixed. Most of it didn’t involve collagen powders or supplements, but instead looked at specific amino acids in a lab setting.

5. The FDA doesn't regulate these supplements.

As is the case with any supplement, the U.S. Food & Drug Administration does not monitor collagen powders for safety or efficacy unless a manufacturer claims its supplement can cure disease, or something goes wrong and people get sick. For this reason, it's important to do a little research before stocking up.

How to Choose a Collagen Supplement

Any type of protein isolate could help you meet your protein needs if you require more (due to disease, injury, sports, or skin conditions) or you’re experiencing loss of appetite. Regardless, it’s crucial to look for the following when buying a collagen supplement:

1. Choose ones with as few simple ingredients as possible. Collagen protein powder should just be collagen protein isolate, a.k.a. collagen hydrolysate, hydrolyzed collagen, or collagen peptides.

2. Skip the flavored versions. These can contain added sugars, which could upset your GI tract or just add calories where you didn’t want ‘em. Go for the plain version and add a sweetener to desserts yourself.

3. Look for a third-party certification. Given the lack of FDA regulation, any time you're choosing a dietary supplement, check if a credible group like the NSF, UL or USP has tested it for safety before.

If you want to try a collagen supplement for two to three months, the health risks should be minimal and there may be some benefits.  Regardless, it's always better to choose food over supplements no matter what. We know tons about the benefits of eating protein (among all other nutrients), but very little about the benefits of eating it in isolated form.

For most of us, as long as you’re eating regular meals and snacks made from a combination of different types of protein (from plants, seafood, or animals), you’re good to go!

How Sleep Can Help With Weight Loss

Most research indicates that less than 7 hours of sleep correlates with being heavier, gaining weight, risk of disease, cancer and struggling to lose weight. Other research suggests than 6.5 hours is a sweet spot and anything more increases inflammation, depression and mortality rates (Walker, 2017). Many experts believe that a range of six to eight hours or seven to nine hours is ideal for most people.

The right amount of sleep depends on each individual’s unique physiology. We urge you to devote time and attention toward finding what works for you, because it could make or break your weight-loss efforts. Take away the bedrock of sleep, or weaken it just a little, and careful eating or physical exercise become less than effective. 

How Sleep Influences Weight Loss

Sleep is the foundation needed to support exercise and healthy eating habits. When people don't get enough sleep, it can become more challenging to control behavior and inhibitions. They might be more likely to seek pleasure in foods and replace exercise-related activities with those that offer a "quick fix" reward, such as surfing the Internet or watching television.

Lack of sleep strengthens the desire for rewards, which usually leads to unhealthy eating. More specifically, leptin (which decreases hunger), ghrelin (which increases hunger) and endocannabinoids (which are linked to snack cravings) are hormones that regulate appetite. When sleep volume is low, these hormones stimulate a craving for carbohydrate-rich foods.

Without enough sleep, the body is essentially in a state of duress, which can lead to eating more calories to deal with the “threat” it perceives. Also, the more time spent awake, the more time there is to consume snacks.

Another hormone, cortisol, ideally spikes in the morning, providing energy for the day, and reduces at night, encouraging sleep. When sleep habits are poor and stress is high, cortisol levels remain elevated, which may inhibit weight loss and disrupt sleep. A cycle of stress and sleep disruption results. Stress affects sleep and sleep affects stress, which once again makes it challenging to implement even the most well-designed program for weight loss.

Getting enough sleep and rising at a consistent time every day supports hormones to regulate appetite and food choices. We encourage you to take small steps toward better sleep and be gentle with yourselves. In other words, don’t let stressing about not getting enough sleep add more stress. You don't need to (and probably cannot) fix your sleep habits overnight. Progress slowly.

Finding Your Sleep Sweet Spot

You can use sleep to help you lose weight by rising within 30 minutes of the same time every day and getting into bed with the lights out at the same time each night. Experiment with eight hours of sleep per night, plus or minus 15 minutes, until you find how much sleep you truly need.

Be honest about how much sleep is ideal for you,  Many people believe they can get by with little sleep, when they really cannot. When people get an adequate amount of quality sleep per night, they are more likely to have the energy to exercise and the motivation to make choices that align with their goals.

If you are having trouble going to sleep or staying asleep we encourage you to try the following tactics: 

~   Prioritize relaxing, stress-free evening activities that help wind you down to rest.

~   Avoid stimulating evening activities until you get into a sleep rhythm.

~   Avoid electronics and blue spectrum light exposure one hour before bed.

~   Reduce or, ideally, eliminate alcohol and caffeine.

~   Aim to finish dinner two to three hours before you get into bed.

We often take sleep for granted because it seems to "just happen" and we seem to get by without getting enough. However, research suggests that productivity increases, car accidents decrease, mental health improves and risk for disease reduce when we get the ideal amount of sleep. Make a commitment to increase sleep consistency, not only will you sleep better but also be more likely to achieve weight-loss goals with greater ease. 

Amazing Benefits of Tart Cherry Juice

Cherry juice is not only refreshingly delicious, but it provides some solid health benefits, too. With about 120 calories per 1-cup serving, it’s rich in nutrients like potassium and iron. 

There are many different varieties of cherry juice. Look for juices that use 100-percent cherry juice with no added sweeteners. Cherry juice “cocktails” typically add sugar and preservatives.

You will also see juice “from concentrate” and “not from concentrate.” Both options are nutritionally similar.

“Not from concentrate” means they put the fresh juice directly into the bottle. “From concentrate” means they squeezed and then filtered the juice, extracting water. It is then rehydrated and packaged.

There are also different types of cherries used to produce juice. Tart cherry juice is sour to taste and provides a higher amount of anthocyanins compared to black cherry juice, which is sweeter in taste and has less anthocyanins. Anthocyanins promote anti-inflammatory processes in the body. Both are great, nutritious options.

Read on for seven reasons to sip and savor cherry juice.

1. Helps post-workout recovery

Cherry juice may help recovery post-exercise. It is naturally high in potassium, which conducts electrical impulses throughout the body.

This mineral also helps maintain blood pressure, hydration, muscle recovery, nerve impulses, digestion, heart rate and pH balance.  Cherries contain about 330 milligrams (mg) of potassium per cup, which is almost 10 percent of your daily recommended value.

2. Fights inflammation and arthritis pain

Research shows that the antioxidants in tart cherry juice can reduce pain and inflammation from osteoarthritis (OA). 

A 2012 study showed that drinking cherry juice twice a day for 21 days reduced the pain felt by people with OA. Blood tests also showed that they experienced significantly less inflammation.

3. Reduces swelling

When people experience pain from swelling, they often turn to non steroidal anti-inflammatory drugs (NSAIDs. However, the effects of these drugs can be harmful, especially when you take them too often or have allergies.

A  2004 study found that cherry juice supplements can reduce inflammation and pain-related behavior in animals, showing promise as a treatment for swelling in humans.

4. Boosts immunity

Like all fruits and vegetables, cherries pack a powerful antioxidant and antiviral punch. Flavonoids,  a type of antioxidant in cherry juice, are made by plants to fight infection. Research shows that these chemicals can have a significant impact on immune system function.

5. Regulates metabolism and fights fat

There is some evidence in animals that tart cherries can help adjust your body’s metabolism and your ability to lose abdominal body fat. One study showed that anthocyanins, a type of flavonoid responsible for cherries’ red color, act against the development of obesity.

Another study in rats found that tart cherries can help reduce inflammation and abdominal fat, abdominal fat, and lower the risk of metabolic syndrome. 

6. Helps you sleep

The anti-inflammatory properties of cherry juice combined with a dash of sleep-regulating malatonin may help you sleep better.  The results of a 2010 study suggest that tart cherry juice has similar effects as insomnia medications like valerian or melatonin on older adults. 

7. Blocks cancer growth

In a 2003 study, researchers pitted cherry juice against the NSAID sulindac, which is the most common preventive anti-inflammatory treatment for colon tumors. Although an animal study, it is notable that cherry juice — unlike the NSAID — reduced the growth of cancer cells.

Even without its antioxidants and nutrients, cherry juice is deliciously tart and refreshing. Try replacing sodas and sports drinks with something that can really make a difference to your health.

Benefits of Losing Body Fat

Losing only 5% of your body weight doesn’t sound like much does it? However it could mean that you’re well on your way to dropping a dress size, plus there are significant health benefits too, aside from looking better and feeling more energetic.

Research has shown that a loss of 5-10% of your starting weight can make a real difference. For a lot of people, losing 5% body fat is enough to reduce the risk of developing type 2 diabetes and may also help to lower your blood pressure too.

It has been proven that this weight loss success can provide a host of health benefits which include:

–          Lowering your body’s cholesterol levels
–          Improving blood sugar control
–          Reducing aches and pains
–          Improving mobility
–          Improving your breathing
–          Enabling you to sleep better
–          Reducing the risk of sleep apnoea
–          Preventing angina which is chest pains caused by decreased oxygen to the heart
–          Decreasing your risk of sudden death from heart disease or stroke
–          Reducing the risk of certain cancers
–          Reducing the need for regular medication

Many people who have lost 5-10% of their body weight report improvements in quality of life which shows the weight loss will benefit your emotional health hugely. A noticeable reduction in depression symptoms, increased energy plus a more positive attitude to life have been other improvements reported by those after weight loss success.

When it comes to weight loss, many can be very hard on themselves and will not be content or happy until they have lost three or four times the amount necessary to start seeing a difference.

It is utterly important to be realistic about your weight loss goals and how long it will take to achieve them. Don’t discount the small losses you’ve accomplished either, as these are very significant and should spur you on to losing more weight. If you lose a lot of weight too quickly, this is more likely to result in your weight yo-yoing and this will undermine your efforts and ultimately go against you.

You will keep yourself motivated by breaking your weight loss journey into manageable steps of 5-10%. However if you have a lot of weight to lose, reaching your goal may seem like a daunting task, but you don’t have to worry! If you set yourself measurable targets, this will help you stay on track and keep you focused.

As you achieve each goal, your level of motivation will increase to keep you going and achieve your goal weight.

Remember…
As you lose weight, your overall energy needs are also naturally reduced. You will need to step up your daily activity levels to counteract this and to resume your weight-loss rate. These small adjustments will make all the difference and get you back on track.

How much weight would you have to lose to reduce your body weight by 5%?

Top Fitness Trends For 2019

The trends that have staying power (such as HIIT training and group workouts) are ones that are easily accessible in everyday life. and deliver results, fast. Wearable technology is seeing a resurgence, taking the first place for 2019 (after dropping to 3rd place in 2018). Here are some of the top 2019 fitness trends along with their health pitch or claim, plus a takeaway for how you can integrate them into your current fitness plan.

STREAMING WORKOUTS

The Trend: Streaming workouts allow you to have the convenience of an instructor-led workout accessible no matter where you are. If you travel a lot and are stuck in hotel rooms, or if you’re unmotivated to get to the gym and go to an in-person class, these streaming workouts are for you.

The Verdict: As with all exercise, consistency is key. I’d recommend trying a streaming workout for a month, and track how often you use it. Then take the amount you paid for the subscription for the streaming workouts, and divide it out into how many workouts you actually did. Then decide if it's financially worth it to you. Celebrity trainer Joey Thurman (creator of the Joey Thurman fit app) warns that with streaming workouts, you don’t have a professional checking your form and prescribing the right exercises for yourbody, so you could risk injuring yourself or enforcing bad habits. So it may be worth scheduling a session or two with a personal trainer in person first to get instruction on proper technique. “All in all,” he says, “If it’s a reputable source, trainer, coach and company, you should be fine.”

The Takeaway: If you have an erratic schedule or travel often, the convenience of having workouts ready to play wherever you are can help you stick with a routine. What’s the difference between buying a subscription to streaming workouts and searching for workouts on YouTube, you ask? Good question. If you’re financially invested in a workout program, you’re more likely to stick to it. So while the free workouts may be tempting, the financial commitment may help keep yourself accountable.

HIIT WORKOUTS

The Trend: Traditionally, the benefit of HIIT workouts (high intensity interval training) is that you can get a big bang for your exercise buck. By pushing yourself through interval training, and alternating between high intensity and lower intensity, you’re all in for a shorter workout that rarely provides breaks or time to catch your breath. HIIT is being incorporated into more and more workouts – from boutique gyms to bootcamps. They’re even starting to pop up in Pilates classes and yoga classes. 

The Verdict: According to Thurman, “This is a trend that never should go away.” He says that the point of HIIT is to, “Go hard or go home!” He has his clients do these workouts on their own one to three times a week and incorporates HIIT into his training sessions. Research shows that high intensity interval training is one of the best ways to burn fat quickly. By pushing your body full force for a shorter amount of time, you’re getting a strength training workout, cardio workout and a full-body workout all at once.

The Takeaway: You don’t need a fancy HIIT class to incorporate this trend into your workout. You can apply the HIIT training principles to any workout that you’re already doing. If you’re the queen of cardio, you can make your cardio workout more effective by changing your speed or changing the difficulty every few minutes. Or you could add 30 second sprints every few minutes. If you’re doing a strength training workout, you can cut out breaks in between sets and add in some cardio bursts to get your heart rate up. If you’re looking to spice up your yoga or Pilates routine, move through some parts of the sequence faster and go slower through other parts.

GROUP TRAINING CLASSES

The Trend: If you’re motivated by a competitive spirit or can't afford one-on-one training but would like direction from a fitness instructor, group training classes are a popular trend that allows participants to use the energy of a group to push through a workout.

The Verdict: Group training classes can serve as a good motivator to push yourself harder or faster compared to the people around you. One study found that 95 percent of those who started a weight-loss program with friends completed the program, compared to a 76 percent completion rate for those who tackled the program alone. Other studies confirm that working out with a partner significantly increases time spent exercising. Plus, with an instructor-led workout, you can bank on a good, hard workout, that doesn't take much forethought or planning on your part. However, Thurman warns, “Beware that everyone is doing the same workout, and one instructor has to watch 20 or 30 of you. Be sure to keep strict form and always speak up if something doesn’t feel right!”

The Takeaway: Enlisting a group mentality can help when your motivation starts to wane. Consider working out with a group of friends in your living room, joining a run club for weekly jogs in the park or signing up for a group training class to help hold yourself accountable and push yourself harder.

WEARABLE TECHNOLOGY

The Trend: Wearable trackers are definitely here to stay. They’re helping everyday people track their health on many different levels. From encouraging you during a tough workout to giving you feedback on your sleep, there’s a tracker to suit your needs.

  

The Verdict: Many of my clients use trackers in addition to their other health and fitness goals. For example, one of my clients has a tracker and tries to close her “rings” everyday. She has a step goal (10,000), a water goal (she has to manually enter this), and a sleep goal (a minimum of 6 hours) to meet. This is in addition to her other goals that help with weight loss. But when she closes her rings, it gives her an extra confidence boost. So while trackers are great, I’d recommend using them as a supplement to other goals. Thurman echoes this, “Wearing a smart watch is great … if you use it correctly. It’s nice that you hit your 10,000 steps a day, but how many steps were you taking before you got the watch?”

The Takeaway: Take the wearable technology with a grain of salt. Thurman even says, “Sometimes technology gives you a reason to slack off. They can also give you a false sense of accomplishment by overestimating your calorie burn or how hard you worked.” So use this tool to help keep you on track, but don’t rely on them fully.

HIRING A PERSONAL TRAINER

The Trend: When you’re working with a personal trainer, all you have to do is show up and let him/her do the coaching. A personal trainer not only provides a well-rounded and educated workout for you, but also ensures accountability with the appointments. Thurman (who, as a personal trainer, admits he's biased) says, “For the most part, I would say this is the best way to get you the most efficient workout and results the fastest.”

The Verdict: As a certified personal trainer myself, I know the kind of results we can deliver. But sometimes I cringe when I see trainers in the gym staring off or checking their phones instead of checking the form of their clients. Make sure you have an attentive trainer who pushes you, but never makes you feel like it’s “all pain and no gain.” Ideally you want to feel like you’re working together with the trainer.

The Takeaway: “Make sure the trainer knows what they’re doing, will push you safely, is certified, and will give you 95 percent of what you want and 5 percent of what you need,” says Thurman. Communicate with your trainer so that you’re both on the same page, and if one isn’t working out for you, shop around for someone with a coaching style that fits your needs. If expenses are an issue, go to one personal training session a week and ask for a written out workout routine that you can follow for a few other days during the week. It is also important to know that trainers realize it won't be a life long partnership! The goal is to help you reach your goals and equip you with the tools you need to succeed on your own. So be honest about how many sessions you can afford and what you hope to accomplish in that time.

NOT ON THE LIST BUT SHOULD BE: MEDITATION BECOMES MAINSTREAM IN FITNESS

The Trend: Working out the mind is becoming almost as popular as working out the body. By practicing meditation and mindfulness, you’re able to be more in tune with your body and how you’re feeling. Whether you flow through a moving meditation (like in a yoga class) or set aside time each day to sit in a traditional pose and meditate, it’s becoming more and more common for people to have their own personal meditation practice.

The Verdict: Thurman says, “Meditation has been around for thousands of years for a reason … it works! The mind is a powerful thing, and I suggest getting to know yourself.” He also says that we can utilize our own energy for good or bad, and I’ve noticed this with my clients as well. When we go through positive body-image meditations, their outlook on themselves slowly (but positively) changes. What’s more, along with the mental effects of meditation, research shows that there are also physiological effects from meditation. Pain reduction, improvement in immune system, increasing blood flow to the heart, and decreasing cortisol are just a few of the effects that are similar to the effects of exercise.

The Takeaway: You can integrate meditation into your everyday life by using meditation apps. There are also some boutique studios that specialize in meditation, and even some mainstream gyms now offer meditation classes. The practice of mindfulness can also be brought into any workout — not just traditional meditation. Bring your awareness to a certain body part during a bootcamp session or pay attention to your breathing pattern as you run on a treadmill. Not only will you quiet your mind, but focusing specifically on certain aspects of your body may also push you to work harder and better target muscle groups.