What’s Hot For 2016 In The Health And Fitness World?
By Steve Agyei
“Don’t dwell on what went wrong. Instead, focus on what to do next. Spend your energies on moving forward toward finding the answer.”
How you feeling after your first day back of work?
For some people January can be quite a stressful time, the buzz of Christmas is over, you are feeling overweight, it’s grey and miserable outside, the taxman and your accountants are on your back, money can be tight.
I love January, I am always buzzing, with loads of energy ready to unleash on the world, I use the time between Christmas and New Year, to study, write my goals and use my time away from training and teaching to learn, what’s been happening and what’s going to be happening and make my plans accordingly.
I love looking forward to the future, it’s one of the things I love about teaching children sport and dance to exciting young talent and trying to predict who is going to be the hot new star.
It is the same in fitness, I love looking into my glass ball and seeing what is going to be happening in the next 12 months, whatever I have done in life, I have always strived to be a leader, ahead of the game, wherever it be sport, dance, yoga, fashion or fitness.
I pride myself on being at the top of my game, a leader, not a follower.
So what is going to be hot in 2016 in the Health and Fitness world?
The ACSM (American College of Sports Medicine) kindly went and answered that question for us — every year they survey a diverse group of more than 1000 fitness professionals, asking them what they see as fads, what they see as trends and what trends they predict for the coming year. This year there were more than 2,800 respondents, who predicted the following top 10 trends for 2016:
- Wearable technology
- Body weight training
- High-intensity interval training (HIIT)
- Strength training
- Educated, certified, experienced fitness professionals
- Personal training (stable in top 10 for last 9 years)
- Functional fitness
- Fitness programs for older adults
- Exercise and weight loss
There’s some interesting results there — wearable technology has jumped from unranked straight to the number one top trend, body weight training is looking strong for 2016 and HIIT has fallen from its two year streak as the #1 top trend, down to #3.
As a trainer, I have found wearable technology has really helped motivate my clients and myself to meet our targets and achieve goals together.
That is why I recommend my clients use a chest strap monitor and in my opinion the Best Heart Rate Monitor is The Myzone MZ-3
I can immediately see if I can push my client harder, how much rest they need and also can see the intensity of their training when they are not training in person with me, which is perfect.
I always try and get my personal clients the best deals and I have secured a deal for my clients where they can get £50 off the Myzone MZ3.
To see a video and find out more information on how the Myzone MZ3 works,
And Bodyweight training completely ties in with my own training philosophy and my Bespoke Personal Training Service, primarily based in London, steveagyei.com that provides you with personal training and yoga in the comfort of your home, outdoors or in the gym.
My sessions are constructed around you having fun combining Body Weight exercises, Barre, Boxing, Capoeira, Plyometrics, SAQ, Stretching and Yoga, requiring very little space and equipment with online support to allow you to train anytime, any place anywhere.
After a lifetime of training, toning and sculpting the bodies of the worlds top sportsmen, dancers and models I have used this experience to develop a method of creating long, lean, shapely muscles for women as opposed to regular fat burning workouts. These workouts are also great for helping men to create lean muscles, which are fit for purpose and women find attractive, think Brad Pitt in ‘Fight club’ and Bruce Lee in ‘Enter the Dragon”.
I can understand why HIIT- High Intensity Interval Training and full on workouts like Insanity and Crossfit are beginning to see a bit of a dip in popularity. They are great fun and get great results, but those results come at a price and anyone who has been pounding their bodies and joints regularly over the last couple of years has probably got the war wounds and injuries to their back, knees, ankles and elbow to prove it, especially if you are over or approaching 40, your joints just cannot take that sort of hammering any more.
I have been working with Olympic legend Daley Thompson for the last 12 months working on joint friendly Fit@Fifty workouts for men and women who are turning 40 up to the age of 60 and beyond.
You cannot train the same way you used to when you were younger, your body and joints cannot take the impact; you have not got the time so you need to train smarter through the education of your body and mind.
Your body does not process food at the same rate it did when you were younger, so it is easier to put on weight and takes longer to get it off. Your eating and drinking habits need to change to reflect this.
I highly recommend cycling and rowing over running for Fit@Fifty both indoors on spinning bikes or rowing machines and even better outdoors road biking or mountain biking.
I ride everywhere in London it is the quickest, most efficient and cost effective way around and at weekends I love to go mountain biking on the Sussex Downs on Sunday mornings with the Hassocks Beer and Bike club finishing off a fun, wet and muddy couple of hours hard graft with a couple of pints reward.
Also living in Putney I often walk down the river and I am very tempted to join one of the many rowing clubs down there. Both cycling and rowing are great joint friendly cardio workouts, whereas I find running especially on the roads and treadmills is not very kind on middle-aged back, knees and ankles.
“I don’t mind having a big butt — they’re back in style. But I do a lot of squats to make sure my booty’s not dragging on the ground.”
Glute Activation and Bootylicious Butts are going to be big in 2016. Many knee injuries are caused by your glutes not firing properly.
Strengthening your Gluteus Maximus will help you do the exercises that burn the most calories such as Squats, Lunges, Step ups and sprints, which will in turn build muscle get rid of fat and burn calories.
Whilst I was up in the Highlands I invented the Bootylicious workout, which is a fun dance, workout that teaches women to shake your butts like Beyoncé, whilst toning your bums, tums and bingo wings.
At Gymbox , which I think are the best gyms in London they have Tone and Twerk classes at seven of their studios around London gymbox.com and you can acquire a world famous Barre Bum from BARREtoned in Notting Hill.
Once you have strengthened your glutes and toned up your bum you will be ready to do squats with weights.
I believe Squats, Bench Press and Pull ups are the royal three exercises for all round general fitness.
If you were allowed to do Sun Salutation A as a warm up, and you were not allowed to do any other exercises, I believe you could keep in great shape from just doing those three exercises everyday for the rest of your life.
I have to do my Sun Salutations everyday, if I cannot do a whole class, I make sure I do 5 rounds of Sun Salutation A and B everyday, it is like brushing my teeth, or walking the dog, they have to be done on a daily basis otherwise I will pay a heavy price further down the line.
Yoga may not be as trendy as it was a few years ago, but I think that is because people are beginning to tire of the whole Bikram, Hot Yoga fad. I believe it served a purpose in getting people into yoga that may never had got into it but Bikram and Hot yoga are as far removed from true yoga as McDonalds and KFC are from the culinary experience at a Michelin Star restaurant. I know many of the top yoga teachers and practitioners actively search out and demand to teach and practice at studios that are comfortably warm not artificially hot.
It is a scientifically proven fact that he healthy human body maintains its internal temperature around 37°C anything above that, especially in the 40° Celsius region of Bikram Yoga that over heating health issues become a real problem.
When you’re hot, your heart pumps large volumes of blood to the vessels in your skin where, through a process called convection, sweat is produced.
It is actually not the sweat, but the sweat’s evaporation that helps cool you off, Sweat does not evaporate efficiently at 40°C. As the humidity climbs and your heart keeps working to cool you off, you are sweating out minerals like potassium and sodium, along with H20, hence the feeling of depletion, dehydration and lethargy. It is not enough to drink water after a Bikram class, you need to replace the electrolytes i.e., potassium and sodium
Apart from controlling the mind the whole point of yogic breathing is to produce prana — energy and inner heat from within, if you do yoga properly you will be hot enough, I sweat more in a traditional yoga class than any other form of exercise. So my prediction for 2016 is that yogis will flock to studios where the heaters are turned down to a sensible temperature below 35°C.
And my final prediction is we will be eating more good fat to get rid of more bad fat. I will be eating real butter, plenty of nuts, avocado and salmon in 2016 and don’t forget to mix in your carbs and plenty of vegetables with plenty of water and a nice glass of red wine, but only one glass mind.
“The future belongs to those who prepare for it today.”
Wishing you a Happy, Healthy and Prosperous New Year, may all your dreams come true in 2016.
Breathe, Believe and Achieve
Be Happy, Healthy and Wise
Keep on Winning, Smiling and Living the Dream
Founder of Beyond Lifestyle Secrets
Author of Celebrity Training Secrets