Travis Gil

Travis Gil

Sunday, 21 October 2018 03:25

Should You Consider Buying a Standing Desk?


Should You Consider Buying a Standing Desk?


To answer the question posed in the title, maybe! Standing desks are most likely healthier for you than conventional desks. Because, let’s face it: unless one has a manual labor job or an active occupation, we sit quite a bit during our lives.


For those who have an office job, the amount of time spent sitting can be upwards of forty hours a week, excluding the time it takes to commute to work, after-work leisure activities, or when we are stuck with Santa-duty at the office Christmas party--the point is that we could use a little more standing time in our lives, all of us.


According to the research: “Sedentary time is associated with an increased risk of diabetes, cardiovascular disease and cardiovascular and all-cause mortality.” And a logical way to combat these increased risks is to do everything in one’s power to stand up a few times an hour. In short, standing at your work desk is a much better alternative than sitting all day.’s more complicated than that. According to a study done in the Journal of Physical Activity and Health, 74 people were fitted and measured for the amounts of oxygen they consumed while doing various activities. The most relevant of these activities were the measured effect on energy expenditure while standing or sitting. And the results were well...not very noticeable. In the study, those who stood at their desk only burned 8 calories more per hour than those who sat. Nothing to write home about at all. There’s more though, fortunately!


There’s evidence to suggest (but not completely prove) in the aforementioned study that standing over prolonged periods may help fight hypertension, as well as the previously listed risks of diabetes and cardiovascular disease, but this is just an educated guess at this point. There haven’t been enough studies to prove the efficacy of a standing desk. And just recently, CNN deflated all the standing-desk hype with their claim that they are largely unnecessary. Walking and movement should be stressed over anything. Staying still in a different form doesn’t solve anything, according to the research.


So, should I get one or not?


Try it out. If it motivates you to do some stretches or calf raises while you are checking emails, it seems like a no-brainer to purchase a standing desk. If you find your back pain is lessened because you aren’t hunched over in your chair for multiple hours a day, then buy the desk! Here is a handy-dandy guide for doing so: Buying Guide. If not, try and take a short walk every hour or two while working; your overall health will improve immensely.

Motivate Thyself: Developing a Fitness Failsafe


Being inspired by the physical accomplishments of others is one of the best parts of being involved in the fitness realm. Inspirations and motivations abound when one is fully entrenched in this world; but it is just as important to find internal motivation on a regular basis. Establishing a consistent, self-driven source of motivation is the failsafe you need for continued progress on your fitness path.


Sure, we can ride a wave of inspiration after witnessing a client, family member, or lifting partner achieve something physically incredible, but what happens when we can’t match the feat in our own workouts? We may get discouraged, plain and simple. If we raise the expectations for ourselves, grow confident enough in our ability to crush old PR’s, and then fail to do so on a consistent basis, it might be harder and harder to maintain any sort of motivation. In addition, confidence levels will diminish as well.


So, just like the title suggests, often we need to establish an effective “fitness failsafe” by motivating ourselves. Taking inspiration from external sources is one of the many joys of being alive, but sole reliance on external stimuli can lead to a lopsided development, especially when it comes to fitness. Instead, we need to be resilient and consistent, independent and self-reliant.


Here are a couple ways to achieve this: :


  1. Fail repeatedly: fail once, fail twice, fail thrice. This may sound nonsensical in conjunction with establishing a fail-SAFE of all things, but the implications are sound. To successfully motivate yourself, one must handle failure accordingly. If you are doing your best to meet your fitness goals and are repeatedly bringing the proper amount of intensity, success will come. It takes practice, but you can find the motivation to keep pushing, no matter what, because there is personal fulfillment at the end. In short, being ok with failing is necessary for establishing necessary internal motivation.


  1. Compete with yourself: How quickly we become complacent with our workout routine. We do just enough to maintain our current muscle mass, we get our “pump,” but when it comes to pushing ourselves to max intensity, we do the bare minimum required. This isn’t a condemnation, but a natural biological response to prolonged work. Our bodies look to achieve homeostasis, as well as devote as much energy towards self-preservation and repair as possible. Left to its own devices, it will look for short-term survival over longevity. To break free from complacency and a lackadaisical effort takes continual effort. A strategy of dealing with this is looking internally, competing with who you were last week, taking it slowly but surely, and beating a previous record--even if only performing an extra set than you did the week before.


There are many more strategies for developing a failsafe in your fitness journey, but we urge you to consider trying these two. Continue to be motivated by others, let yourself be built up by your friends, family, and trainer, but place an extra emphasis on finding the motivation from deep within yourself.

Friday, 05 October 2018 00:29

The Importance of Meal Planning

The Importance of Meal Planning

If you haven’t considered planning your meals for the week, then you should really do so. The health benefits vastly outweigh the effort put into the planning. You could even knock it out while you are making your grocery list. But, alas, the hardest part is sticking to the schedule. Because, let’s face it: our body wants what it wants, when it wants it. And although the occasional slice of pie or bowl of ice cream is a great thing (so great!), an unregimented diet can quickly nullify our overall fitness efforts.

We all know the pitfalls of last-minute eating. We are stressed at work, we forgot our meal at home, we have already worked halfway through our lunch break without eating, and the only thing we have time for is the drive thru. This fast-food meal becomes a habit. Soon, we might start “forgetting” our meals more frequently (been there, done that). Or the vending machine starts to become our refuge from boredom. And don’t even get me started on trips to the grocery store on an empty stomach...hello, junk food.You look really tempting today.

The sad reality is that we all fall victim to these behaviors.sometimes. Vacation, sickness, laziness, and everything in-between, can derail our diets and overall nutritional plans. So, in reality, taking the time and having the knowledge to plan meals is only half of the battle; the rest hinges on making sure we stick to the plan to maximize our health and reap the benefits of portion control, healthier choices not dictated by our fluctuating cravings, and an overall balanced caloric consumption. That is what meal planning brings to the table.

Some other benefits include:

1. Less money spent and less overall waste. Because we are portioning out our food, it’s less of a free-for-all. Instead, it is more tailored towards strategically satiating our appetites with a variation of fruits, veggies, proteins, fats, and carbs.

2. It minimizes stress and frees up time in our life. Think of all the time spent in the grocery store or at restaurants (hot dates excluded); meal planning may take some time to get used to at first, but with time, it can become as efficient and easy as writing out a grocery list. The only addition being that you also measure out the proper amounts of micronutrients and macronutrients.

But wait. HOLD on. It sounds like a good practice to implement, but what if you don’t know how to cook or have the desire to learn to plan out your meals? You certainly spend a lot of time in the gym, sweating and building strength; expending all that energy on planning meals might seem a little hardcore to you. And maybe you have just started out on your fitness path and need to solely focus on keeping up with your exercise regiment. That is completely understandable and we have your back. And even more so now as we roll out our new and improved nutrition and meal planning program, Palate 2.0!

With it, we are providing a three-tiered experience to supplement your fitness journey. Utilizing the resources of our three, meticulously-designed Palate Essentials Packages (PEP for short), our goal is to help you reach your goals, one meal at a time, one day at a time. With the services, you can expect detailed meal plans that are personally customized to meet your dietary needs--all of which are organized by a registered dietitian. We want to take any hassle out of the practice and want to help optimize your nutrition results.Reach out to us and inquire about the program!


Tuesday, 21 August 2018 00:28

Injury Prevention

Let’s face it, injuries are going to happen. From slips, trips, and falls to repetitive motion injuries, workers get hurt on the job every day. Your workforce put their bodies on the line more and more frequently leaving them susceptible to some serious harm. Not only is this costly for the workers themselves, but also their families and employers usually take the brunt of it. From lost pay and lost revenue to time off and high expenses, this is a lose/lose scenario.

In addition, injuries also affect the rest of the team. Nothing can bring the morale at a job site down more than a teammate who suffers an injury. It can create animosity when other employees have to pick up the slack of an injured co-worker. It can also generate an environment where the rest of the team is in fear of getting hurt doing their job. This can lead to some serious production issues.

The good news is that most of these injuries can be avoided. Utilizing a proactive approach can significantly diminish the chances of them happening. This means that a lot of time and money could be saved for the workers themselves as well as their employers if they take the correct steps to prevent them.

With the right injury prevention program, chances of work related injuries happening are cut down quite a bit. A well balanced program helps educate employees of the steps that need to be taken to prevent future injuries as well as drives overall production up.

In order to keep health care costs down and employee morale up it’s important to invest in an injury prevention program such as Work Force Strong. Work Force Strong will tailor a custom program to the needs of your company. In addition to avoiding injuries, your employees will also receive the residual effects of optimal health. When your employees are healthy they are happy and when they are happy they are more productive! That means a higher profit margin for you in the long run.


For more information on the Work Force Strong program please contact Travis Gil or visit our website here.

Saturday, 18 August 2018 00:27

Wellness Program

If you aren’t a part of a wellness program, you should really consider joining one. Thanks to decades of research, employers are flocking to add a wellness program to their benefits. Wellness programs are the most researched benefits offered by business. These programs offer employees social support, tools, incentives, strategies, and so much more. All of which aid in disease prevention, weight loss, and your overall health. Check out the list I’ve compiled below of the top five benefits that Wellness Programs offer.

  1. Wellness programs Improve Employee Health Behaviors

    Behavior change is at the heart of all good wellness plans. They help people pick up and keep healthy behaviors. This makes it the best benefit of having a wellness program.

    Healthy behaviors lead to lower health risks which in turn leads to less chronic disease. When employees have less chronic diseases they have fewer health care costs.

    Numerous studies have researched that wellness programs are able to improve health behaviors. The well-organized models that followed effective behavior change have the best results.

    It’s important to maintain healthy behaviors for years. If you don’t, you won’t be getting the benefits that come with it. This means if you want your employees to have healthy behaviors for years you would benefit from getting them in a good wellness program.

  2. Wellness Programs Reduce Health Care Costs

    There are hundreds of studies that looked at the financial impact wellness programs have. They are tedious studies that take years to complete. What they found was it depends on how effective the program really is.

    In effective wellness programs the health care cost savings will be more than the cost of the program. Most studies show a return investment that is positive.

  3. Wellness Programs Improve Productivity

    There are many reasons why people have low productivity at work. It could be that they are distracted, tired, or bored. The main problem for it though is poor health.

    In the studies done, the employees with unhealthy diets were 66% more likely to perform poorly at work. Those who smoked were 28% more likely to have low productivity than non-smokers.

    When you have a program that focuses on helping employees have healthy behaviors, it will eventually impact their productivity.

  4. Wellness Programs Can Help Improve Employee Recruitment and Retention

    In today’s world there is high competition between companies to get the best of the best to join their team. More often than not, employees are going to go with the job that has the best benefits.

    When you include a wellness plan it really shows your employees that you care about the people working for you. It also makes your employees happier overall!

  5. Wellness Programs Build Employee Morale

    Wellness Programs help employees engage with each other and feel appreciated. After adding a wellness program to employee benefit packages, people find they like the way it changed the work culture.

    When your employees are healthy and happy it makes for a better environment all around the board.

Giving employees the option for a wellness program lets them know they are cared for and respected. It makes people happy to be healthy and feel like they have some control in their lives.

Wellness Programs are great for everyone involved. Employees are happy, productivity is up, and health costs are down. Don’t wait to get your company involved in creating a better future.

Monday, 23 July 2018 00:25

Getting Into a Morning Workout Routine

Waking up in the morning is a struggle for most people. Getting up for an early morning workout? Forget about it.

You have probably spent many a night pep talking yourself into waking up with the sun to get your morning workout in. For those of you who aren’t morning people, that’s probably as far as you got. It’s an automatic reaction to hit the snooze button once you are faced with your blaring alarm at the crack of dawn.

Never fear, I've put together some suggestions to help you achieve your goal of getting into a morning workout routine.

The first step in starting a morning workout routine is sleep! Staying up late to catch your favorite show might seem worth it at the time... until you are struggling to wake up to hit the gym in the morning. Getting your eight hours in is not only important in keeping a healthy mind, it’s vital to maintaining a morning routine.

Once you’ve gotten into the habit of getting to bed early, waking up in the morning will be a breeze. It’s important when getting into a workout routine that you wake up extra early. This allows some time for your body to gear up for the gym.

You should always eat breakfast before your workout! Even if it’s a banana on your way out of the door, eating something for breakfast will give you the extra energy needed to burn some calories at the gym.

Just as important as eating before working out, your post-workout breakfast is what will get you through the rest of your morning. For most people who are on a workout routine, this consists of some kind of protein shake. I personally use a scoop of chocolate whey with some almond milk, bananas, chia seeds, and ice. It tastes delicious and it’s great for you!

While all of these tips will go a long way in helping you achieve your morning workout goals, it’s only half the battle. The rest all comes down to your state of mind! If you stay motivated and focused on your goal, nothing can stop you from achieving it. To get myself into the right mindset in the morning, I like to think of three things that I’m grateful for before getting out of bed. It starts my day off on a positive note while giving me some time to gear my brain up for the day.

Getting into a morning routine won’t happen overnight. It’s going to take a lot of motivation and self control. You already took the first step by researching what you need to do to make it easier. Now it’s time to put what you learned today to work!

Call 518-497-5440 to schedule your one-on-one session with one of our trainers who will double as your accountability partner and help you achieve that morning workout routine quicker than you thought possible! Make it a great day!

While preparing a budget, most organizations make a provision for the management of injuries at the workplace. But, more than often, the actual expenses incurred due to the injuries exceed the tentative expenses allocated in the budget.

This happens because businesses tend to underestimate the expenses and the extent of injuries that can occur at the workplace. They also ignore or do not take into account the indirect expenses to be borne due to injuries.

And it is this ignorance that can create a huge dent in the profits. The importance of avoiding injuries at the workplace is not just associated with the huge amount of costs involved, but also with the fact that most of these expenses can be easily avoided. Let me reveal why healthcare expenses are eating into business profit and how it can be avoided.

1. The higher risk of accidents at workstations

The cost of accidents at the workplace is an area of major concern for employers. Many businesses do not realize how much these accidents can cost. In fact, most expenses are not obvious.

Accidents involve direct costs like the hospital, medical, and rehabilitation expenses. These expenses are added further by workers' compensation payments, insurance premiums, and sometimes, loss of insurability.

Additionally, there are other less obvious, or indirect costs that are always uninsured. These include the disruptions to the normal work flow when the other workers stop to assist the injured employee, and a resulting drop in the production.

Also, if profits are not sufficient to cover the costs, the business may need to defer the procurement of latest facilities and equipment that could have improved profits.

2. Recovery period

The employee may have to take time off from work for varying periods depending on the extent and severity of the injury. It can cause a loss of income for the worker’s family and leave them in financial ruin.

This can create a significant psychological stress and even affect the personal relations of the employee. The stress can affect the employee’s productivity even after they resume work due to their deteriorating emotional support network at home.

3. Impact on others

The employee morale may hit the bottom after a serious workplace injury. The co-workers and supervisors, who worked with the injured employee, can be emotionally affected. This can have a detrimental impact on the quality of their work. This may result in a substandard production of goods and services provided by your employees. This may harm the reputation of your business in the long run and even result in the loss of business from unsatisfied clients and customers.

Also, after having witnessed how the accident occurred, and how it was handled by the company, can leave the employees resentful towards the employer. In extreme cases, the employees may resort to violence in the case where they feel the incident was handled in an unprepared or unethical manner without due consideration to the injured employee’s immediate treatment. Such disruptions in work can affect the normal business flow and reduce the profits.

4. Higher attrition rates

When the business doesn’t have accident prevention facilities in place, it can become difficult to retain talented and hard-working employees. The higher risk of injuries, lack of adherence to safety standards, and ignorance to employee health can create an impression of your business being “not employee-friendly.” This can also result in difficulties in attracting skilled workforce who would rather work in an organization that cares for employee safety.

These factors can have a huge impact on the quality of services you provide and thus, affect your business growth.

Also, with higher attritions rate, your business will also end up spending some amount on training the replacement staff. The business will also have to bear the cost of the hiring process including giving advertisements for vacancies, charges of HR consulting firms and so on. This will add to increased expenses.

5. Legal consequences

Workplace accidents have the potential to invite legal consequences including lawsuits and regulatory actions. The expenses involved in these would be higher in the case your organization has obviously violated the guidelines of relevant authorities and in worse cases, may result in the termination of your business licenses. This marks the importance of having safety facilities in place to avoid workplace injuries.

The benefits of adopting safety precautions to prevent injuries at the workplace

  • Companies are losing a lot of their hard-earned profit due to their employees getting injured. The loss of body alignment and mobility of the employees at the workstation is often hampered due to the repetitive movements and heavy lifting. Taking the right steps to minimize the risk of injuries can improve the profit significantly by bringing down the direct and indirect costs.
  • Avoiding injuries also means avoiding the loss of time due to the injuries and an improved productivity of your workforce.
  • When your workforce is aware of the steps their employer is taking to ensure their safety, it’s bound to have a positive effect on their morale. This will help them work with a better focus and positive attitude.
  • The lesser number of injuries will instill confidence in the minds of your workforce. This will also reduce the attrition rate and help you retain the talented employees.
  • The tax advantages you can avail by adopting safety practices to avoid injuries cannot be overlooked. The new tax laws allow you to save on the taxations by claiming the expenses involved in adopting safety training. This means, lower taxes to be paid and hence, a better profit!

Most of the workplace injuries can be avoided by increasing proper body mechanics, nutrition, and flexibility. The benefits a business can derive by taking precautions to avoid injuries are numerous. By hiring Work Force Strong, they can enjoy a higher return by investing in their employees’ health by reducing the costs involved in injury management, loss of working days, attrition rate, improved productivity, training of new staff, taxation, and so on. That is why, the businesses looking to improve profits favors bringing down workers’ compensation costs by avoiding workplace injuries.

To find out more how our Work Force Strong Program can significantly bring down workers compensation claims due to injury, please contact Work Force Strong at 518-275- 8348 or checkout our website at

Many of you can relate to the following:

You get out of the shower, stare into the mirror and think “how did I get this way? How can I let myself go like this?”

Maybe you’re having a hard time keeping up with the young bucks at your weekend basketball game, not because you can't play (after all you had skills like LeBron James when you were in high school), but because you get so tired that you hardly ever make it through the first five minutes of the game.

Or possibly you just want to lose enough weight, so you can be in the right shape to wear that lovely dress you’ve always wanted to buy.

Ok, enough is enough! After the 1000th time of mulling over the idea of getting back into shape, you’ve finally decided to make a change.

So fine, you grab your gym bag and head out because you need to put your plans of getting fit to action. But then, you’re rammed by some conflicting thoughts:

Do you repeat the same habit of trying it out on your own and signing up for that monthly gym membership only to be left in a crowded sea without a paddle? Or do you go against the grain, invest in yourself, and hire a professional?

I think you know where I’m getting to with this. In the world of fitness, confusion easily sets in without guidance.

Well, no need to worry because I’d be showing you in this post why you should hire a Personal trainer to help with your fitness goals, after all, you want to look and feel your best as soon as possible.


1. You Learn A Lot from Your Professional Trainer

Personal Trainers are teachers, well, in the world of fitness.

One of the reasons you should get a Personal Trainer is that they are trained in educating you on how to exercise. Although exercise in itself a part of your fitness plan (you also need to eat right and make some healthy lifestyle choices), doing it wrong will only give you little or no results.

Furthermore, when you don't know the right exercises to perform to reach a certain goal, the chances of you achieving such goals are highly astronomical. Say, your fitness goal is to gain muscle, but you spend hours throwing medicine balls, then your goal will likely be unachievable.

Also, instructions from your personal trainer reduce the chances of you getting hurt during your workout. People get hurt while exercising without proper guidance and this can have a negative impact on your fitness and health levels.


2. You Get the Best Advice on the Best Type of Exercise

Remember the old saying that goes "What is good for the goose is good for the gander?"

Well, it doesn't work like that in the physically demanding world of fitness and workouts.


What am I trying to say?

Different people, different abilities, different requirements.

Maybe, you had a shoulder injury that is just healing from surgery, the kind of exercises you need would be different from those of say a body builder or an aspiring marathon runner. Personal trainers help you choose exercises that meet your special requirements and abilities during your fitness program. Working out with a Personal Trainer is also a great idea if you’re pregnant and you want a workout that will make you fit and healthy, while at the same time being safe and effective.


3. They Help with Perfect Form

Correct posture and technique during a workout is very important, especially if you want to get the best results. A Personal Trainer will demonstrate the correct technique and will also help you achieve the needed form so that you can get the best from your exercise. When you perform exercises incorrectly, injuries occur making it hard for you to reach your desired goals (a sprained wrist or hurt back can make the idea of keeping fit a bad one, all of a sudden).


4. They Help You Set Goals That Are Practical

We all want quick results, who doesn't?

Some would love to have washboard abs within two weeks, others would like to have muscles that The Hulk would be envious of within a month and for others, a figure (that would make Jennifer Lopez look like a grandma) within seven days. To be honest, such goals are not normally achievable (maybe only if you have a time machine hidden somewhere) and when you don't meet them, chances are that you may lose interest and stop your training program.

Professional Trainers do not only help you set goals that are practical, but they also help you to stay on course by giving you proper advice on the type of exercises to engage in, and the setting of a realistic timeframe during which you can meet your goals.


5. They Help You Stick to Your Goal

Finding it hard to adhere to your training program? Feel like just skipping a day? Your professional Fitness Trainer can hold you accountable and make you overcome any excuses that you might have on your journey to getting fit. Bailing out isn’t so easy when you’re accountable to someone. You don't want to seem unserious now, do you?


6. They Take You to the Next Level

Getting tired of your current training? Do you feel like advancing to the next level? Then, you are not alone. We all get bored when we keep doing the same things, over and over again. A Personal Trainer helps you by bringing new challenges that test your body and mind as well as brings out the best in you.


7. They Make Your Workouts Fun

Exercises could be demanding and challenging. We all know how push-ups make us feel tired and achy and cardio makes us question our quest for fitness. We even look at squats with a sense of dread.


A good Personal Trainer can make your workout sessions, fun and beneficial. Training with a buddy (in this case your trainer) makes exercise a fun activity and working with a trainer who is fun to be with motivates you to want to train regularly.


Wrapping Up

Wanting to keep fit is a good idea. Planning to increase your fitness levels ahead of your next race or game is commendable, but with a Personal Trainer, you can meet your goals and get a body that would make anyone green with envy (well anyone except the Hulk).

Are you looking to take advantage of all these towards meeting your fitness goals? Get a Professional Trainer today!

Here at Fitness Artist, we have a team of highly certified personal trainers who will make you get the best from your training program. We also offer private one on one training, Private Small Group Training (2-4) and SWEAT classes (10+) to cater for different needs.

Click here in order to receive your complimentary consultation on us!

Friday, 30 March 2018 00:22

Say "I Do" to The Sculpted Bride

Wedding season is here and that means it’s crunch time for all of you soon-to-be brides and grooms. Let’s be honest: getting in shape is hard work, but it can seem even harder with the added stress of organizing a wedding. The Sculpted Bride program aims to rid you of some of that stress by designing a tailor made plan that will chart the best path to your particular goals, whether that’s shedding a few pounds or toning up. Hard work will still be involved if you want to see results and that’s why we’re here - to push you toward your goals and encourage you along the way.

You’re putting a lot of work into everything being perfect on your wedding day. The memories you make on your wedding day will last a lifetime. Look your best when you walk down the aisle and do it the right way. We know time is of the essence and you can’t waste time trying different workout methods and nutrition plans to find what works. We’re taking the guess work out of the planning process for you.

We’ve found that most brides have a few top priorities leading up to the big day: losing weight, toning and sculpting and developing radiant skin. A boost is confidence can be seen as a fourth priority but if you take care of the first three, a confidence boost will come naturally. With these priorities in mind, this program offers the best mix of fitness and nutrition coaching

The Sculpted Bride is available in three tiers (see below) and each includes personal time with Fitness Artist body sculpters that will set you on the right path to looking your best. We’ll set you up with a custom nutrition plan to make sure your diet compliments the work you’re doing in the studio and constantly evaluate your progress throughout to make sure you’re staying on the right track. Our Bride By Design+1 allows the bride-to-be to bring a partner with her to all activities. That can be the groom, a bridesmaid, or another friend or relative. It’s totally up to you.

For more information on The Sculpted Bride, visit the program’s page on our website or call 518-497-5440.

Saturday, 17 March 2018 00:21

Emerging Trends in Fitness and Nutrition

“The only constant is change” - Heraclitus, Greek philosopher.

Our fitness and nutrition philosophy has stayed relatively constant over the years - create custom programs for our clients to achieve optimal results in relation to their goals. Each client is different and has a different idea of what success means to them. But as more research is released in these fields, we’re continually getting more insight into how the body and mind react to certain training methods. This research sometimes leads to fitness and nutrition “fads” which come and go quickly after a brief spike in popularity. Fads that come to mind include diet pills, the Atkins Diet, 8-Minute Abs, the ThighMaster. These all had brief moments of popularity but eventually faded away, either as the novelty wore off or they were discredited.

Trends stick around longer and normally have some amount of research to back them up. Think yoga, resistance training and functional movement workouts. Even jogging at one point was considered a novelty. Here are some current trends we see gaining steam in the worlds of fitness and nutrition.

Gluten Free Diet

Those who are allergic to gluten have no choice but to seek out gluten free options. For others, it’s a lifestyle choice that they think will help them lose weight and feel better. Fruits and vegetables are naturally gluten free but there are also a lot of processed foods that make the claim as well. Always read the label on these as they can have additives in place of gluten like fat, sugar or substitute starches with no nutritional value. Cutting gluten from your diet won’t automatically lead to a healthier, leaner you. It’s best to consult your doctor or registered dietitian before giving up the gluten altogether.

Body Weight Training

Perfect for those who say they’re too busy to get to the gym as much as they should. Body weight training can be done at home (or just about anywhere, for that matter) as it doesn’t require any equipment, just the resistance of your own body weight. Exercises you can incorporate here include some of the classics like lunges, squats, push-ups and planks. These are all good for improving lean muscle mass. But remember: it’s important to switch things up so carve out some time to get to the gym!

Super Foods

These are nutrient-rich foods considered to be especially beneficial for health and well-being. These are mostly plant based foods. For instance kale, spinach, blueberries, kiwis, potatoes nuts and seeds are considered super foods. But salmon, sardines and even some dairy products also fit the bill. There’s not a set parameter a certain food has to fall under to be called a “superfood,” it just has to be nutritionally dense. What we’re seeing gain in popularity today (and often falling into the “fad” category) are ancient grains. Everyone is looking for the next quinoa. These grains vary quite a bit but all have high protein content, making them a great side to any dish you serve. Consider pairing tonight’s main course with a little amaranth, sorghum or teff.

Wearable Fitness Technology

Because we live in a technology forward society, wearable fitness trackers have risen in popularity. Since the Fitbit hit it big, the market has been flooded with new devices that monitor heart rate, track steps, map runs and do just about anything when it comes to measuring your personal health and fitness. We’re all looking for results that are easily quantifiable and these devices give us that satisfaction. They can be a great workout partner but don’t expect them to hold you accountable when you miss a workout or fitness target. That’s why we’re not worried about being replaced by machines. My favorite fitness tracker is the Garmin Vivoactive HR. I love it primarily because it allows me to input the type of workout that I’m doing for the day and exactly how many calories I’ve burned, what my target heart rate is and how long I’m in that range. Finding out that information also gives me the motivation to do better next time I do that same workout.

High Intensity Interval Training (H.I.I.T)

You’re going to be a lot more efficient at burning calories when your heart rate is elevated. High intensity interval training alternates between periods of intense exercise and rest (or low intensity movement). High intensity is the key phrase, meaning in order to get anything out of this training method, you have to give it your all during those periods. If you do, you’ll start to quickly see a boost in your endurance. The rest periods are there to help you recover and prepare for the next set. Many of our clients have found success with this method, seeing a higher level of functional movement conditioning.

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