No doubt you’ve come across the many videos of so-called influencers setting fitness challenges on the various social media channels. From waist training using uncomfortable corsetry to extreme cardio daily challenges, there are so many trends out there often being promoted by unqualified people. According to a survey carried out by Origym, a third of British people interviewed said ‘picture perfect’ social media images make them want to lose weight.

So this month we are going to take a look at some of the most popular trends and offer some alternatives to help you set realistic goals that you can achieve safely.

Exercise Trends to Avoid

• Waist Training: Corsets are hardly a new invention being invented back in the Victorian age but their popularity has had a resurgence thanks to some celebrities who boast unrealistic hourglass body shapes. The use of waist trainers, corsets and shapewear garments can give you the appearance of a smaller waist but is it a permanent fix and is it even safe? The results from corsets and waist trainers are temporary and the main thing you lose while wearing these garments is fluids, not fat. Not only that, waist trainers can actually cause you health issues by making it more difficult for you to breathe, weaken your core muscles leading to back pain and even cause nerve damage.
• 75 Day Hard Trial: This trend advocates high-impact, intense daily exercise over 75 days. The risk of injury with this challenge far out-weigh any supposed benefits. Not factoring rest-days with high-impact training such as this is a recipe for knee injuries and stress fractures.

The best way to improve your fitness and body shape is to take part in moderate, regular exercise and eat a healthy balanced diet. Try not to aspire to unrealistic body shape goals and instead aim to have a strong, healthy body. Fitness classes and one to one sessions are a great way to get in shape under the supervision of a qualified instructor. There, you can get help and advice on how to tailor workouts to suit your ability and fitness level and set achievable goals for life-long health and well-being.

Nutrition Trends To Avoid

• Dry Scooping: This trend involves consuming pre-workout powders without water. Apparently some people claim taking the powders this way helps your body absorb the compounds and improves your workout- there is absolutely no science behind this claim and in fact doing this carries many risks such as potential aspiration of the powder, taking the powder undiluted gives your body a huge amount of caffeine in one go as opposed to a gradual intake which can cause heart palpitations and increased heart rate. Pre workout drinks are not for everyone but if you do use them then it is vital you follow the manufacturers preparation instructions to ensure you avoid any unwanted side effects.
• ‘What I Eat In A Day’: There is a worrying trend doing the rounds where ‘influencers’ post what they are eating in a day, often followed by a detailed calorie count. The problem with eating like someone else is that we all have different needs - it is not healthy or realistic to blindly follow someone else’s diet simply to try and achieve the same body shape as them.
• 30 Day Gallon of Water a Day Challenge: Another potentially dangerous trend which advises people to drink a gallon of water claiming they will see results such as weight loss, flushing of toxins and increased energy. Reviews are mixed but some experts worry that ‘water intoxication’, kidney problems and low sodium levels could affect some people who try this challenge. The NHS Eatwell guide suggests adults need to drink 6-8 200ml glasses of fluids a day which is half the amount indicated in the challenge. 

The NHS Eatwell guide contains great information on how to follow a healthy and sustainable diet for the whole family. Balance is key- don’t deny yourself treats, instead focus on eating well throughout the week.

Social media is a great tool for finding out about fitness and nutrition but should be done with caution. Research any fitness/nutrition advice and always consult your doctor before embarking on a new exercise regime or diet.
 
Contact Amanda for more information on how you can improve your health and fitness, At Smart Fitt there are lots of classes to cater for all fitness levels and physical abilities as well as personal training sessions and nutrition advice.

We all know that exercising as we age is important to help maintain our physical and mental well being. Walking, running, strength training and fitness classes are all great ways to stay healthy and active but have you ever considered hiring a personal trainer?
 
A personal trainer is not just for those who are training for big events, although obviously personal trainers are amazing for this too, one-one fitness sessions with a personal trainer will be tailored to an individuals needs and goals, often including nutrition advice making them a great option for someone struggling to get fit on their own.

Reach your Goal
If you are trying to get fit but have hit a barrier, maybe feeling like nothing is working anymore or you are unsure if you are doing the right type of exercises, then a personal trainer is a brilliant way to reach your target. Your trainer will be able to work out a bespoke plan for you to help you achieve your goals while making sure you are working all the muscle groups and avoiding risk of injury. Having that scheduled time with your personal trainer will help make you accountable meaning you’ll be more likely to succeed.

Get Ready for an Event
If you are training for a specific event, maybe a run or a charity challenge, then a personal trainer will be a great addition to help you get ready for your challenge. When training for longer events it’s easy to over (or under) train and a personal trainer can help make sure you are training at the right pace. If you are training for a run, cycle ride or swimathon it can be easy to focus completely on cardio exercise and miss out on the all important strength training- a personal trainer will schedule in a good balance of strength and cardio training to make sure you have a well rounded regime.

Build Confidence
If you are at the start of your fitness journey you might not feel ready to hit the gym or join a class. A personal trainer gives you accountability and allows you to ease yourself back into exercise without the pressure of worrying how you look to a group of strangers. Just a few weeks of personal training sessions could help you feel confident enough to join a class or venture into the gym. Group classes or crowded gyms aren’t everyone's cup of tea and personal training is a great alternative.

Advice and Support
When you choose to work with a personal trainer you get that extra support you don’t have access to in a group situation or when you work out alone. We have probably all experienced that uncomfortable situation where you go to use an exercise machine with absolutely no idea how to use it but with a personal trainer you will never have that issue. One to one sessions mean your qualified instructor can really ensure you are doing any exercises correctly, they can advise on intensity and explain how you can get the most out of your exercises.
 
If you would like more information on professional personal training, contact Amanda here. Amanda can also offer you nutritional advice to make sure you are eating a balanced diet that will fuel your workouts and help with your weight loss, fitness goals as well as having a bit of fun!

Strength training goes a long way in terms of supporting bone health, making aerobic exercise more productive, preventing injury and facilitating healthy ageing. No matter your age or athletic ability, strength training helps with flexibility and improved performance by using opposing force to build strength across your body and increase your muscle mass. 
 
What is strength training?
This is also known as weight or resistance training. It is a form of physical activity designed to improve muscular strength and fitness by exercising a specific muscle group against external resistance. It is based on functional movements: lifting, pushing and pulling, in order to build muscle and coordination needed for everyday activities. 
 
It is recognised that the ageing process begins when we hit 40 and when we reach 50 ageing starts to affect three important systems directly and progressively:

The musculoskeletal system: 
This is one aspect of physical health and consists of 3 components: muscular strength, endurance, and flexibility. Musculoskeletal conditions can cause pain, stiffness and often inflammation in one or more joints or muscles. Regular exercise can reduce some of these symptoms and improve your joint mobility and strength.
 
The cardiovascular system: 
Regular strength training can lower blood pressure and improves overall cardiovascular health by strengthening the heart and blood vessels. Combining aerobic and strength exercises improves our muscles’ ability to extract oxygen from the blood which means our heart doesn’t have to work so hard to pump blood to the muscles.
 
The neuromuscular system: 
The control of the muscles via specialised nerves. Addresses the quality of movement and emphasises joint control in all three movement planes.
 
By keeping active or by increasing activity the impact of this progressive degradation is limited or in some cases “put on hold”.  

Recent studies have looked at how strength training such as press ups and ab curls can help to curb the progress of degradation.
 
People who do not engage in any sort of strength training will lose 40–50% of their muscular strength by the age of 65. Some people will become so weak that performing everyday activities becomes hard work or even impossible.
 
Recent studies suggest that one of the easiest ways to keep mobile is to work on existing strength. In most people, the strongest muscles are found in the legs – quads, hamstrings, calves and glutes.
 
By improving our current strength in the most used groups of muscles it is possible to make everyday tasks like opening jars or getting up from the floor, easier or at least “doable”.
 
Muscles can be a furnace for burning calories, and we get the best results when strength training is combined with any type of aerobic exercise, for example brisk walking, energetic dancing, bike riding or swimming. The bigger muscle mass that we have, the more capacity we have to burn calories and the less likely we are to gain weight as we get older.
 
Benefits of strength training
Strength training provides an endless number of benefits, such as increased bone, muscle, tendon and ligament strength, improved joint function, reduced potential for injury, increased bone density, a temporary increase in metabolism and improved cardiac function.

Reduce arthritis and back pain
‘Toned’ muscles help to support the bones that make up the joints and make a strong structure which reduces the load on the joint. Joints are kept lubricated by “Synovial Fluid”. This is a sticky gooey substance that is produced by the linings over the ends of the bones in the joints. It keeps the joint well lubricated and mobile.  The synovial fluid and membrane also prevent bone from rubbing against bone which causes pain in the joint. 
 
Increases your bone density
As we age our bones become less dense and more brittle.  Exercise helps to keep the density of bones and can delay or prevent osteoporosis. It improves glucose intolerance and insulin sensitivity – strength training has been shown to improve the way the body uses sugar and therefore can help lessen the onset of diabetes as you age.
 
Improve mobility and functional ability
Maintaining or even improving our muscle strength allows us to carry on doing what we like doing when we want to do it!
 
Improves balance and coordination and helps to prevent falls
Strength training helps reduce the risk of falls because you are better able to support your body and strong muscles help to keep your body in the upright position. By having strong muscles, even if you do fall, you also have the strength to get up and to repair quickly.
 
Improves posture
Using the same group of muscles repeatedly but in the incorrect way could lead to incorrect posture. Strength training of certain muscle groups can help to improve your posture.
 
As you incorporate strength training exercises into your fitness routine, you may notice improvement in your strength over time. As your muscle mass increases, you'll likely be able to lift weight more easily and for longer periods of time. If you keep it up, you can continue to increase your strength, even if you're not in shape when you begin.
 
The good news is that it is never too late to take back control and to start to improve from where you currently are. All it takes is a sensible and regular dose of strength training.
 
Taking part in a strength training session as little as only once or twice a week will provide significant improvements, training 3 times a week will give maximum results.
Exercise has also been shown to combat depression, to improve self-esteem and if you join a class it is also a great way to make new friends!