In this interview, we delve into the nuances of both dietary patterns, examining their respective merits, scientific foundations, and practical implications. Join us as we navigate the evolving landscape of dietary recommendations and ponder whether it’s time to consider switching from the Mediterranean to the Atlantic diet.

This podcast was aired on the Weekends with Ken Connors show on CJAD.

Ken Connors: Kim this week when I looked at my news feed, I saw about 10 different stories about the Atlantic diet and how healthy it is.  I thought that this morning we could talk about this new diet.  Can you tell me what it is and if it has any health benefits?

Kim Arrey:  Ken I noticed that as well.  I saw a lot of news stories about the Atlantic diet that were based on a study that was published this month in the Journal of the American Medical Association.  The Atlantic diet is what we call the traditional diet from Portugal and the northwestern part of Spain.   There were 126 families in the group that was asked to follow the Atlantic diet and 124 families in the control group, who followed their usual lifestyle.  The Atlantic diet group was asked to eat a diet that was made up of unprocessed, seasonal foods including vegetables, fruits, grains, beans, and olive oil as well. They choose a high amount of fish and seafood, some starchy foods, dried fruits, milk, cheese, meat and moderate wine intake.  The participants in the intervention group received 3 dietary counselling a cooking class, recipes, regular food baskets that contained foods that would make up the Atlantic diet.  The results showed that the participants in the intervention group reduced their levels of abdominal obesity, blood pressure, blood sugar levels and their incidence of metabolic syndrome.  In the control group, these same measurements were taken and they either stayed the same or got worse.  The authors of the study concluded that the Atlantic diet lowers your risk of developing heart disease.

Ken Connors: Kim that is interesting.  What are the differences between the 2 diets?

Kim Arrey:  Ken there are a few differences.  One is that the fish and seafood that are consumed vary slightly from those consumed in the Mediterranean.  For example, there is more cod, red meat especially pork, and potatoes in the Atlantic diet.  But there is the same emphasis on choosing foods that are not ultra-processed and including lots of plant foods: whole grains, veggies, fruits, and pulses and legumes.  There are a lot of similarities.  And there are similarities in how people in the Mediterranean and the regions of Spain and Portugal eat: meals are enjoyed with family and friends, and the social aspects of eating are emphasised and have been shown to improve the quality of life.

This is probably good news for most of us! Another study, published at the end of last year assessed this diet but in a more varied European population.  The study, published in the European Journal  of Preventive Cardiology showed that this diet was palatable for people in the UK, Poland, Czechia, as well as people in Spain.  And in this study, the was a lower rate of all cause mortality in the people who followed the Atlantic eating pattern more closely than in those who did not follow it.

Ken Connors: Kim should people ditch the Mediterranean diet?

Kim Arrey: Ken right now there is a growing awareness among nutrition scientists that it is not necessarily palatable, affordable or ecologically sound to expect the whole world to follow the Mediterranean diet.  Nutrition scientists are starting to design studies that evaluate the traditional diets of various areas of the world to see if they have any health benefits.  That is why scientists are studying the Nordic diet and the Atlantic diet.

Ken Connors: Can you remind me what the Nordic diet is?

Kim Arrey:  Sure Ken.  The Nordic diet is the traditional diet found in Denmark, Norway, Sweden, Finland, Greenland, and Iceland.   It includes foods like berries, cabbage, apples, pears, root vegetables, oats, rye, and fermented milk products.  It also includes lots of fish and seafood, as well as legumes and pulses and canola oil instead of olive oil.

Ken Connors: Kim it sounds like these eating patterns all have a lot in common.  Is that why they all have health benefits?

Kim Arrey:  Yes Ken.  These eating patterns supply the body with the nutrients and the fuel that it needs.  They all provide people with the sense of community and well-being that occurs when young and old eat together.  The take-home message is to not worry so much about if you eat eggplant or Brussels sprouts but to eat a variety of vegetables, fruits, whole grains, and legumes as well as protein from fish, chicken, red meat, and fermented dairy and veggies while at the same time reducing the amount of sweets and ultra-processed foods in the diet.

The post Is It Time To Switch From The Mediterranean Diet To The Atlantic Diet? appeared first on Interesting Topics Online.

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In this interview between Kim Arrey and Ken Connors, CJAD radio host, we delve into the intricacies of sourdough bread, exploring its potential health benefits, nutritional composition, and how it stacks up against other bread varieties. Through this conversation, we aim to unravel the truth behind the hype surrounding sourdough bread and provide valuable insights to help individuals make informed decisions about their dietary choices.

This podcast was aired on the Weekends with Ken Connors show on CJAD.

Ken Connors: Kim, I have become a sourdough bread aficionado.  It’s delicious.  And in fact I can buy a loaf and put quite a dent in it.  Please tell me that eating sourdough bread is a healthy choice.

Kim Arrey: Ken, I have a lot of clients who have switched to sourdough bread because they think it is healthier.  And in fact when I started looking at the research on the topic I found some really interesting results.  Many of the articles suggested that sourdough bread is healthier because of the different type of leavening agent that is used to make it.  Regular bread is made with yeast and sourdough bread is made with a “starter”, that is usually assumed to only contain “good ”  lactobacillaceae bacteria.

Ken Connors: Before we get into the benefits, what is the difference between sourdough bread and regular bread?

Kim Arrey: To make regular bread you use yeast as a leavening agent.  Sourdough bread is made with a starter that is a fermentation.  This fermentation contains various  species of healthy bacteria and also some yeast that helps the bread to rise.  It is the bacterium and the species of yeasts in the starter that are thought to be responsible for the benefits of sourdough bread.

Ken Connors: Kim, I have heard that sourdough bread is gluten free?  Is that true?

Kim Arrey: Ken, sourdough bread is made from wheat, rye or barley flour contains less gluten but it is not gluten-free.  The bacterium in the starter that ferments the bread breaks down some of the gluten. Sourdough bread is not suitable for people with Celiac disease, but it might be ok for people with gluten sensitivity.  Other proteins that might be responsible for allergic or sensitivity reactions are also broken down, so sourdough bread might cause less inflammation than regular bread.  But if you have a wheat allergy you still have to avoid sourdough bread made with wheat.  Only people who have wheat sensitivity can try sourdough bread.

However the fermentation that takes place when you make sourdough bread does break down some of the fermentable oligosaccharides that are suspected to aggravate Irritable bowel syndrome.  So people with IBS can benefit by choosing sourdough bread.

Another benefit of choosing sourdough bread is that is contains less acrylamide than bread made with yeast.   Acrylamide is a chemical that is produced in the browning reaction that make the nice crust on your bread.  Acrylamide is a known to increase your risk of developing cancer.

Ken Connors: I also heard that sourdough bread does not raise your blood sugar as much as regular bread that is made with yeast.  Is that true?

Kim Arrey: Ken, that is a sort of.  Basically what happens when the wheat is treated with the sourdough starter is that the starches are not broken down as much as in regular bread.  So that means that the starch molecules are bigger and take longer to digest.  That is one of the reasons that researchers think that sourdough bread does not raise your blood sugar levels quite as quickly and quite as high as regular bread.  But the amount of fibre that is in sourdough bread might also contribute to this.  As I already mentioned sourdough bread is often made with whole-grain flour and maybe even has some flax or chia seeds added.

Ken Connors: Kim this is sounding good.  But it does not sound like there are amazing benefits.  .

Kim Arrey: Many of the reported benefits of sourdough bread have not been actually studied in humans.  Basically, many of the studies looked at what happens in a test tube or what happens in rats.  In 2023 a study published in the Frontiers in Nutrition asked the question: does sourdough bread provide any benefits that might be relevant in clinical practice. And they concluded that while there might be some clinical benefit to eating sourdough bread, probably the biggest benefits that you get from eating sourdough bread is actually pretty basic: sourdough bread is often baked in a local bakery or at home and can be made with whole grains, and it contains fewer additives and it is tastier.  Now that last benefit is somewhat controversial because some people might just get carried away and eat too much….

The post Is Sourdough Bread Really Good For You? appeared first on Interesting Topics Online.

In this interview between Kim Arrey and Kelly Alexander, CJAD radio host, we delve into the intricacies of how diet influences heart health, exploring the scientific evidence behind various dietary patterns and their impact on cardiovascular outcomes. By examining the latest research findings and expert insights, we aim to provide clarity on whether your diet can genuinely play a pivotal role in maintaining a healthy heart.

This podcast was aired on the Weekends with Ken Connors show on CJAD.

Kelly Alexander: Kim, February is heart month in Canada.  I thought that today would be a good time to ask you if there is any new news what the best diet for heart disease is.  I know that not eating foods that are high in fat and cholesterol have been the focus for many years.  Is that still the case?

Kim Arrey: There have been a few changes in the guidelines, which are starting to catch up with the basic science.  For many years the focus was on not eating too much cholesterol and fat.  But for years the basic science research has been telling us your body produces cholesterol independently of how much you eat.  The Canadian Cardiovascular Society released its new guidelines on how to manage your blood lipids or cholesterol in 2021, at about the same time that the American Heart Association released their new guidelines.  Both sets of guidelines still tell you that diet is important while they mention fat, they also mention other foods and nutrients.

Kelly Alexander: Kim, does that mean that I can eat as many eggs and shrimp as I want to eat?

Kim Arrey: For years we have known that eating eggs and shrimp does not raise your cholesterol levels.  In fact, eggs will supply you with protein, and are one of the few food sources of Vitamin D and Choline that is necessary for cognition. Shrimp will also add protein and some omega 3 fatty acids.  But the problem with these foods is definitely how you prepare them.  Frying your eggs in bacon fat or butter adds lots of saturated fats and sodium.  Eating fried battered shrimp can add lots of unhealthy fats, depending on what oil and what sauce you choose.

Kelly Alexander: What do the new guidelines recommend?

Kim Arrey: The new guidelines focus on the importance of following a Mediterranean diet or the DASH diet.  Both of these diets are very similar.  The focus is on eating a lot of plants: veggies, fruits, herbs and spices, nuts and seeds, olives, whole grains, and of course pulses and legumes, fermented dairy products, and small amount of fish and seafood, chicken, and red meat.  And lastly, the 2 types of food to focus on reducing are ultra-processed foods including sweets, ice cream, desserts, and of course things like pre-packaged meals and sugar-sweetened soft drinks.  So these new guidelines are more about what you eat than about what you need to eliminate from your diet.

Kelly Alexander: Is there any focus on any specific nutrients?

Kim Arrey: Yes actually.  There is still a lot of emphasis on reducing or limiting the amount of saturated fat that you eat.  Saturated fat is found in fats like butter, lard, suet, and palm oil and coconut oil.  Fatty meat and processed meats like bacon and sausages are also high in saturated fat.  The type of fat that you find in baked goods like butter, lard or shortening all contain a lot of saturated fats. There is some concern that dairy product like full fat cheese and yogurt is also high in saturated fats.  Both the Mediterranean diet and the Dash diet suggest consuming about 2-3 portions of fermented dairy products daily.  It is recommended to consume only small amounts of red meat and processed meat, or eliminate it’s consumption entirely.

The other nutrient that is highlighted is fibre. Consuming soluble fibre will help your body to eliminate the cholesterol that your body produces.  This is where eating oatmeal, oat fibre and even psyllium fibre as well as eating pulses and legumes comes in.  These foods are high in soluble fibre and can be made into some really delicious meals.

Kelly Alexander: Kim, is there any program that is more specific?

Kim Arrey: Although the portfolio diet is not mentioned in the new guidelines it was mentioned in the previous guidelines.  The Portfolio diet was designed by Dr. David Jenkins of the University of Toronto and gives you 4 basic guidelines: eat 45 gms of nuts daily, consume 50 grams of plant protein a day, have 2 servings of oatmeal, or beans or lentils a day and 5 servings of vegetables to consume enough viscous fibre, and lastly consume 2 grams of plant sterols daily.  The plant sterols are found in the vegetables  that you consume but to consume this amount you would also have to consume foods like milk, yogurt or spreads that have been fortified with plant sterols or you would have to take a supplement.

The post Will My Diet Truly Help Maintain My Heart Health? appeared first on Interesting Topics Online.

In this interview between Kim Arrey and Ken Connors, CJAD radio host, we’ll explore these new insights into the dangers of yo-yo dieting and discuss actionable approaches to help individuals break free from its cycle.

This podcast was aired on the Weekends with Ken Connors show on CJAD.

Ken Connors: Kim, now is probably about the time that many people are giving up on the diet that they started on Jan 2.  But once people stop their diets what usually happens?

Kim Arrey: Ken, people often go into a cycle of what is known as yo-yo dieting or weight cycling.    Basically what happens is that you decide you want to follow a diet to lose weight. You might follow a fad diet to get started.   You reach your goal and maybe lose a few pounds extra. But then you go on vacation and gain back the weight that you lost and maybe even gain a few extra pounds.  So you go back on a diet.  I have some clients who started weight cycling when they were quite young and now they are stuck in the cycle of on and off diets and losing and regaining weight.  And they all say that when they look at the pictures they were really at an ok weight and now they are more overweight.

Ken Connors: Kim that must be difficult for people.  I’ll bet it is not healthy either.

Kim Arrey: No Ken it is not.  Most people realize that the more overweight they are, the more their risk of developing health conditions like high blood pressure, type 2 diabetes, high cholesterol, and even reduced mobility increases.  But what some people are not aware of is the toll that this can take on their mental health.  And this is a huge problem.  In fact, a new study that was published in the Journal of Qualitative Health Research looked into this. They wanted to find out how the participants started yo-yo dieting and if there were any ways to break the cycle.   This was a smaller study but it did confirm what some other studies have reported.  The researchers interviewed 13 men and 23 women who had lost and regained at least 11 pounds and engaged in weight cycling.

Ken Connors: Why did the participants in this study start dieting? 

Kim Arrey: I am sure that you have noticed that there is huge pressure for people to look a certain way and society places a high value on thinness.  The majority of the participants in the study said that they started dieting in response to the pressure from society or from people in their social group to be thin and to look like celebrities.  Almost none of them started to diet because of a medical reason.

Ken Connors: How did they try to lose weight? Did any of them follow fad diets or did some of them try balanced, healthy eating?

Kim Arrey: The participant used many different strategies to start losing weight including following a balanced diet. But eventually, they regained the weight that they lost.  This led people to feel ashamed and feel worse about themselves than they did before they started dieting.  So they tried more extreme ways of losing weight and even adopted some behaviors that were considered to be disordered eating. They would start counting calories, perhaps binge eat, restrict their food intake, and even stress about what they were eating and eventually even avoid social events.  When these behaviours are no longer sustainable they start to gain weight again and the cycle of yo-yo dieting starts.  As Dr. Michelle May says the cycle starts with eating or even overeating, and then you feel guilty and ashamed so you restrict what you eat and that is unsustainable you start to eat again and then the cycle starts.  Some of the participants in the study called this experience a vicious cycle.

Ken Connors: What can people do to break out of this eat-shame-restrict-eat vicious cycle?

Kim Arrey: The study noted that the people who broke out of the cycle focused more on their health than the number on the scale. This meant that they could eat a varied diet and learn to eat when they were hungry.  They also embraced exercising for fun!  And if you think about it the best way to sum it up was that they focused on mindful eating and exercising.

Ken Connors: What if you do not have a health problem but you want to lose weight?  Does this mean not to even try?

Kim Arrey: If you do not have a health concern now but you would like to prevent any future issues, the best thing to do is to focus on your behaviors and not on a weighted outcome.  You can take charge of your habits.  You can follow the recommendations to use your healthy plate to plan your meals, you can reduce your intake of ultra-processed foods and you can decide to stand a bit more every day or go take a dance class or play golf and try to walk the course, and turn your walk into a chat with friends.  And by focusing on these behaviors you can reduce your risk of developing various health conditions and maybe even lose a few pounds.

The post The Negative Effects Of Yo-Yo Dieting – Weekends with Ken Connors show on CJAD appeared first on Interesting Topics Online.

Inspiration to a healthy living may vary to every individual. The eagerness to enhance overall well-being serves as inspiration for many individuals seeking a healthy lifestyle. Are there Alternative Health practices for healthy living?

Here are some common sources of inspirations:

1. Wellness Goals

These goals may include weight management, regular exercise, balanced nutrition, and stress reduction.

• EAT RIGHT, LIVE RIGHT! That’s easy enough, or is it? ,or its a balance nutrition
• What are the fundamental elements in my daily routine that my particular body type needs? like regular exercises!
• How do I create a Body transformation lifestyle?

Now doing the research led me to Holistic Living Lifestyle

What this means to me, goes something like this;

“It’s a healing regimen specific to me that enables me to use the proper tools to cleanse my body and achieve my health goals!”

2. Quality of Life:

Aiming for a high quality of life, with good physical and mental health, can be a strong inspiration. Healthy living can contribute to increased energy levels, better mood, and improved cognitive function.

After my research I started looking for local holistic practitioners to help me with my new lifestyle journey, Balance my Body, Mind, and Improve Digestive system

I came across a few but one stood out above all the rest Gorana Healthy Living.

I took the time and got on a call with her, she made some small recommendations, and they seemed to be working so I decided to commit fully and move forward with the program.

3. Mental Health:

To promote both physical and mental health, is Understanding the connection between both can inspire individuals to adopt habits . Regular exercise, a balanced diet, and sufficient sleep are all factors that can positively impact mental well-being.

It’s a daily thing, and my body is responding in a great way, I feel more alert and for some crazy reason, less foggy.

I am enjoying the experience with the practitioner, Gorana Bogdanovic, she carries a wonderful European charm and has studied in India.

She knows her stuff and allowed me to start paying closer attention to what works best for me.

This information you are reading was intended to be a blog and information about holistic living and now it seems to have turned into a testimonial, and why not!

If something or someone is good, we need to share the info.

Thank you Gorana for sharing your healthy living techniques with me and yes, the Immortelle essential oil that I got from you has removed all the redness on my cheeks.

4. Long-Term Health:

Recognizing the long-term benefits of a healthy lifestyle can inspire individuals to make positive choices. Reducing the risk of chronic diseases such as heart disease, diabetes, and certain cancers can be a great motivator for a healthy living

5. Family and Relationships:

Many people are motivated to adopt healthy habits for the sake of their families and loved ones. Being able to actively participate in family activities and setting a positive example for children can be compelling reasons, having a healthy relationship can also enhance motivation for a better living or a life style.

6. Self-Reflection:

Taking time to reflect on one’s own well-being and recognizing the importance of self-care can be a powerful motivator. This involves understanding that taking care of oneself is essential for being able to take care of others

7. Enjoyment of Life:

The joy and satisfaction derived from engaging in healthy activities can be a strong inspiration. Whether it’s the pleasure of outdoor activities, the taste of nutritious food, or the mental clarity from regular exercise, finding joy in healthy living can make it more sustainable.

The key is finding personal motivations tailored to health goals and preferences need that works for one individual.

The post What is your Inspiration For Healthy Living? appeared first on Interesting Topics Online.

A Great Morning Routine

• stretch your body
• eat a nutritious breakfast
• turn on your morning playlist
• plans for the day
• improve your productivity and happiness

We hope you have a great day!

For all your inspirational content, contact

450-689-9292

graphics@oltonmarketing.com

www.oltonmarketing.com

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So as the covid restrictions finally lifted in mid-February of 2022, the gyms reopened. Our freedom to move around freely in the communities came back. Anyhow, looking at myself in the mirror after sitting on my behind for two years I was definitely not pleased with the couch potato I had become. I put on weight, breathing heaving when walking upstairs, and needed to nap now and again. Frankly, I was fed up, ready for change. I hired a trainer because I knew if I did it alone I would overdo it or want to give in if I was not accountable to anyone.

Starting, literally using the lowest weight possible the journey began, better safe than sorry. I stayed consistent, I entered all my stats in my little trusted trainorize app and followed the trainer’s plan. Tracking my improvement day by day. I made sure to be better than the day before, quality over quantity, technique as opposed to trying to get it done. Here’s the crazy thing, if you show up every day, listen to your body, pay attention to the technique and eat and sleep properly your muscles and body react amazingly. On some exercises, I am lifting the same amount of weight I was lifting in my late teens and early twenties. Just today I was doing leg extensions with 300 lbs., calf raise at 400 lbs., and leg press with 540 lbs. That’s insane and I know I could go quite a bit heavier because it was relatively easy to get a full set in.

But I didn’t!

There was that little voice on my shoulder saying, “relax big boy, cool down and keep some of that for another day.” so that’s what I’m doing, I’m taking it easy, keeping a level head, and gradually I will make it to my next level.

So what’s the moral of this story. It’s not really about my superhero feats of strength, but I think it’s about pushing your boundaries, living a good life, being kind to yourself, and having fun. Guess what? I’m having fun.

The post The Gym Wolf Returns appeared first on Interesting Topics Online.

How does being out of shape can have significant effects on our mental well-being?. Here are several point that can impact us if we are out of shape:

1.Low Self-Esteem

Low Self-esteem, being out of shape may lead to feelings of low impression about yourself and sometimes comparing to anyone’s body can create a negative perception and can be feeling not good enough. So, gaining self-esteem can be attainable with the help of exercising.

2.Increased Stress and Anxiety

Increased stress and anxiety, when lack of physical activity and poor fitness levels can contribute to worries and stress. Exercise can reduce stress that promote feelings of well-being. Without regular physical activity, the body may struggle to manage stress effectively.

 3.Decrease Confidence

Decrease Confidence, When out of shape, individuals may feel less confident in their abilities, whether it’s related to physical performance or other areas of life. Physical fitness often related with a sense of confidence and self-assurance.

4.Impaired function

Research suggests that regular exercise can improve function in term of judgment, including difficulties with memory, concentration, and decision-making. Incorporating regular physical activity into your routine can lead to better memory, attention, executive function, processing decision.

5. Mood Disorder

Physical inactivity is associated with an increased risk of mood disorders such as depression, or mood swings. Exercise has been shown to have antidepressant effects by increasing with mood regulation.

6.Sleep Disturbances

Lack of sleep can develop insomnia or disrupted sleep patterns. Regular exercise can promote better sleep quality, while a sedentary lifestyle may lead to difficulties falling asleep or staying asleep.

7.Reduced Energy Levels

Lack of physical activity can lead to decreased energy levels and feelings of fatigue. Without regular exercise to boost circulation and oxygen flow, individuals may experience sluggishness and lethargy throughout the day.

8.Social Withdrawal

Feeling out of shape may lead to social withdrawal or avoidance of social situations, particularly those involving physical activity. This can contribute to feelings of isolation and loneliness, further impacting mental well-being.

Overall, being out of shape can have a profound impact on our health, regular physical activity and adopting healthy lifestyle habits can help moderate these negative effects and promote overall well-being.

The post How does being out of shape affect us mentally? appeared first on Interesting Topics Online.

1. Commercial fitness
   • facilities all over the world will experience a resurgence in popularity. When pandemic-related restrictions limited access to commercial facilities, fitness enthusiasts adapted by creating garage gyms and signing up for both live and on-demand streaming workouts to exercise at home. While exercising at home offers numerous health benefits, being at a facility, whether taking a class in a studio or lifting a barbell on the weight floor, is a completely different experience. As a result, individuals who were die-hard exercise adherents have already returned to their favorite gyms and studios, while those who used the opportunity of the pandemic to start a workout program will join a facility in an effort to have more variety and take workouts from instructors in-person, as opposed to an online setting.
     
     
2. The explosive growth of in-home
   • online programming combined with the return to live facilities means that financiers, specifically the venture capital and private equity organizations that provide the funding to help businesses grow, continue to see viable, lucrative investment opportunities in the fitness industry. The monthly health-club membership fee is a subscription model that can be applied to apps and online streaming services. As a result, in 2022 there will be more capital looking for ways to invest in fitness. At the end of 2020, Peloton surprised the industry by purchasing commercial equipment company Precor. Beachbody, the company behind P90X, Insanity and Turbo Kick, used a special-purpose acquisition company (SPAC) to become a publicly-traded company in 2021. Investment bank Credit Suisse is now tracking the wellness sector as a component of consumer spending. Finally, McKinsey & Company, a management consulting firm, values the overall wellness market at more than one trillion dollars, which means that there will be plenty of financial companies looking for ways to invest in and grow the industry.
     
     
3. Fitness facilities
   • will become a new form of community center and a real-life hub for social networking. Because many businesses have shifted to remote work, the daily trip to the gym or studio will become more than an opportunity to improve health or relieve stress. It will be the means for getting out of the workplace/house/childcare center for some real-life, in-person interaction.
     
     
4. Exercise
   • is the process of applying physical stress to the body, but it’s the period after a workout when muscles change and make desired adaptations. This is why many industry experts believe that recovery will continue to grow in popularity. In fact, many fitness facilities are creating “Recovery Zones,” where members can access specific equipment such as mobility sticks that provide leverage for stretching, percussion guns to reduce muscle tightness, beds with high-pressure water massage, foam rollers and even nap pods for the purpose of promoting post-exercise recovery. These services may be inclusive or offered as a value-added service to increase membership revenue.
     
     
5. Fitness trackers and wearable technology
   • will continue to grow in popularity and will likely play an even greater role in monitoring overall health through non-workout activities such as sleep hygiene, oxygen saturation of blood and overall stress load. In fact, Maryland-based personal trainer Rachel Posell believes that many fitness enthusiasts will be using their trackers and wearable technology more outside of the gym than in it.
     
     
6. Breathwork can help improve the efficiency of the parasympathetic nervous system, which is essential for post-workout recovery, and unilateral exercise can help improve balance, coordination and movement efficiency, all of which are key for effective corrective exercise programs. Rafal Tokicz, a personal trainer based in Northern Virginia, believes that these methods will continue to grow in popularity because more personal trainers will learn how to use them to help clients achieve results.
   
   
7. In response to social distancing guidelines and to reduce the risk of spreading any disease
   • among members, fitness facilities have removed some equipment to create more space for movement. United Kingdom-based personal trainer Ian Daniell believes facility members will use this extra space for body-weight strength training or other exercise-related activities that require greater freedom for unrestricted movement.
     
     
8. The lingering presence of the pandemic combined with any subsequent mutations of the COVID-19 virus
   • means that group fitness classes such as barre, yoga and dumbbell strength training will remain popular formats for live workouts. This is because these formats allow participants to maintain an appropriate amount of space between one another in a studio, says Tricia Murphy Madden, the Seattle-based 2020 IDEA Fitness Leader of the Year.
     
     
9. All exercise participants want the same thing: results.
   • This is why high-intensity exercise, specifically high-intensity interval training (HIIT) and high intensity muscular training, will remain popular because they are the most time-efficient way to burn calories and promote muscle growth. In 2022 and beyond, high-intensity workouts will use technology such as heart-rate monitors and power meters to monitor the specific work output, so exercise sessions can be tailored to the exact needs of each individual.
     
     
10. Between the pandemic, working from home,
    • The economy or many other factors of modern life, many people are feeling over-stressed. As a result, making time to focus on reducing stress levels through the use of meditation, mindfulness or other mind-body activity, will be a priority for fitness enthusiasts in the coming year.
      
      
11. Outdoor fitness
    • When fitness facilities closed during the 2020 pandemic. Many exercise enthusiasts discovered or rediscovered, ways to get active in the great outdoors. As a result, activities as varied as roller skating and pickleball have experienced a resurgence in popularity. Yes, fitness consumers will return to their favorite facilities, but in many cases, it will be to develop the fitness and ability to get out and enjoy the activities they fell in love with when they weren’t able to make it to the gym.
      

Taking the time to identify which trends could become popular provides you with the information that could help you to plan for a successful 2022. Of course, the same exercise strategies and techniques that worked in previous years will continue to work in 2022 and beyond. Being consistent with exercise most days of the week, using enough intensity to cause momentary fatigue, healthy nutrition and allowing enough time for suitable rest between hard workouts are the key components that determine the outcome from exercise, as opposed to any specific equipment or workout programs that might be popular in a particular year.

Author: Pete McCall
Reference: Ace Fitness

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