Fitness

Carolyn Hansen: The rise of personalised fitness trends

Published

12 months ago

October 25, 2024

Carolyn Hansen: The rise of personalised fitness trends

Technology and fitness

Whether you love working out at home or at the gym, gone are the days of monotonous routines. Fitness routines have gone virtual, offering immersive workout experiences. Love to climb mountains? You can with a virtual workout and the right equipment. Prefer a challenging dance class? Virtual reality makes the choices nearly endless.

This exciting trend not only makes workouts more engaging but also more accessible to a wider range of people, regardless of their location. All you need is a connection to the web via phone or computer to open an endless array of possibilities.

The newest technology includes wearable fitness devices that not only track steps to sleep patterns but provide personalised workout suggestions based on the information gathered. They have become invaluable tools for anyone looking to improve their health and fitness levels and their cost has gone down substantially in the past few years, making them more readily available.

They even have a variety made especially for children. Start them early and make them aware of how much exercise they are actually getting in one day via these little but powerful gadgets.

With the help of artificial intelligence (AI) and advanced analytics, personalised fitness is another area of high growth that is becoming the norm. It offers exercise routines and nutrition plans based on specific goals, body types and preferences.

Mindfulness in fitness

Mindfulness is a way we discern how we interact with each moment in the day. Whatever we are doing in the moment requires our “mindful” attention.

This practice has now taken centre stage in the fitness world, playing a pivotal role when it comes to combining physical activity with mental wellness. Eastern holistic methods that focus on reducing stress while enhancing mental clarity like yoga, tai chi and other similar practices are seeing a huge surge in popularity.

Mindfulness methods are not limited to Eastern meditative type practices though.

These practices work for fitness/strength training routines as well. In fact, mindful weightlifting was a topic recently discussed by Arnold Schwarzenegger, the famous bodybuilding world champion who said of mindfulness weight training: “You’ve got to be inside the muscle. This is the difference when it comes to building a championship physique.”

This places one’s awareness totally in the moment, on the muscle being built/used. If you think of awareness as energy, you can easily understand why putting all your energy on one subject would increase your chances of success rather than splitting it into pieces of thought.

Fresh air workouts

If working out inside is not your cup of tea, then the great outdoors offers a multitude of options and continues gaining popularity. From park boot camps to outdoor yoga, the benefits of fresh air and natural surroundings are being embraced as essential physical fitness components. Weather permitting, being outdoors and breathing fresh air while working out is never a bad thing.

Exercise efficiency

High-intensity interval training or HIIT and other similar regimens offer short but intense workout sessions. Since time has now become such a valuable commodity in our modern, very busy worlds, these workouts are perfect for any busy schedule/lifestyle. They have proven their value as effective workouts that take less time but are still effective when it comes to burning calories, building muscle and increasing cardiovascular health. You might say they are your best ROA – return on time invested.

Beyond exercise for health and fitness is its power partner, nutrition. Without proper nutrition, none of the above is possible, at least not long-term. The way we fuel our bodies is undergoing a transformative shift to align with broader health and lifestyle choices.

Driven by a combination of health, environmental and ethical reasons, the current trend in nutrition among athletes and fitness enthusiasts is for plant-based diets. Plant-based diets are linked to stronger hearts, better weight management and a reduced risk of certain diseases. Many health-conscious individuals are now finding plant-based diets to be the most effective when it comes to improving their fitness performance and recovery times, offering optimal levels of carbohydrates for energy, anti-inflammatory properties and efficient muscle recovery.

Functional foods

The focus is no longer on just how many calories a certain food offers but has expanded to include the functional benefits of food. Superfoods chia seed, turmeric, quinoa and berries offer dense nutrient profiles and increased health benefits such as improved immunity and anti-inflammatory effects. Integrating these types of foods into our daily diets is what supports our overall health while enhancing our physical performance.

Whether a plant-based diet is your choice or a focus on eating nutrient-dense, functional foods, proper nutrition is a must. It is the cornerstone of health and fitness.

All these health and fitness trends promise a more comprehensive, mindful and personalised approach to our health and a future where fitness continually becomes more accessible, enjoyable and effective for everyone involved.

Related Topics:carolyn facts fitness hansen meets of personalised rise technology the three Trends wellness

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Fitness

Want to run a half marathon? Here’s how long you should train.

Published

16 hours ago

October 20, 2025

Press Room

Want to run a half marathon? Here’s how long you should train.

Running a half-marathon may feel impossible to many — but with the help of experts, you could join the ranks of people who have competed to run 13.1 miles at a time.

“Running a half-marathon is a great goal and achievable while balancing life’s other demands if the proper approach is taken,” Jackie Sanders, Doctor of Physical Therapy and certified running coach at Anchor Wellness, tells USA TODAY.

Sanders has some tips for training for a half-marathon — with the caveat that a training will look different for everyone, and that generalized advice doesn’t account for “individual strengths, weaknesses, or unexpected events like injury, illness, travel or increased life stress.” Speaking to a physical therapist can be helpful in order to further tailor your training to your specific needs, from everything from running form to which shoes can best support you.

“Challenges occur, runners should not assume the race is unachievable,” Sanders adds. “Seeking professional guidance may be what allows the goal to be reached. There is more than one way to prepare for a race, and while some obstacles may be insurmountable, others may just require a pivot in approach.”

Here’s everything you need to know about training for a half-marathon.

How long to train for a half-marathon

The specific amount of time to train for a half-marathon varies for everyone, considering their fitness level and running experience when beginning, as well as what their overall goals for the race are and how much space they have in their schedule to dedicate to training. Are you trying to win gold? Beat your personal best? Just happy to reach the finish line?

But overall, Sanders recommends a “focused training plan lasting 12 to 16 weeks” is usually best. For example, the Boston Athletic Association offers a 12-week training plan for those new to running a half-marathon, that consists of slowly building stamina, starting with the first week consisting of three days of two to three mile runs and one five-mile run, all the way up to some nine or ten mile runs closer to the week of the race.

“If there are anticipated disruptions such as travel or family conflicts, the longer plan allows for these interruptions while still giving time for a proper build,” Sanders says, adding that it’s necessary to also allot time for less intense training weeks and breaks. “Active recovery days or full rest days should also be included to avoid overload and unnecessary physical or mental fatigue.”

For beginner runners, Sanders suggests beginning with a “foundation of walking” before transitioning to partial walking and running sessions. “If someone is new to running this distance, a slow gradual build with plenty of complementary training is important,” she says.

Gradually building up training isn’t just a helpful tool for beginners, though. Athletes who have experience running but maybe not experience running 13.1 miles at a time should also focus on a “systematic build,” which Sanders says should focus on ” improving cardiovascular fitness without the higher risk of injury associated with increasing mileage too quickly.”

According to Sanders, training should include:

Mostly “easy-paced miles, at least 60 to 90 seconds per mile slower than anticipated race pace”
One higher-intensity workout every week. Cross training can include cycling, swimming, rowing or using an elliptical
One “progressively longer run” most weeks
Strength training, which research has shown can help decrease the likelihood of running injuries

What to avoid when training for a half-marathon

Sanders has seen many runners skip strength training in favor of just running more practice miles, which can be harmful in the long haul, she says. Don’t skip the small stuff that adds up over time: strength work, getting quality sleep, eating well and lowering stress.

“When fueling is insufficient, sleep is inadequate, or stress is high, training quality will suffer,” she adds.

Training for a half-marathon is much like the philosophy of actually running a half-marathon: You’re in it for the long-haul, so don’t get too excited or discouraged by a small portion of the training.

“Fitness is built from consistency and not every day will feel great or hit the mark, and that is okay,” Sanders says.

Fitness

An expert strength trainer says the secret to aging well isn’t just lifting weights—here’s what he recommends

Published

1 day ago

October 19, 2025

Press Room

An expert strength trainer says the secret to aging well isn’t just lifting weights—here’s what he recommends

I spend a lot of time looking at fitness trends, but one constant has been strength training, and for good reason.

Recently, however, the concept of lifting weights for long-term health and longevity has featured repeatedly in my social feeds, on my favorite websites and in my daily conversations.

However, when I put this to Peloton’s expert strength training instructor, Ben Alldis, he said that while strength training is important, it’s not the only thing that matters if you want to age well.

“To live a long, healthy, happy life, adding variety to your training is where the magic happens,” he says.

Mix strength training with cardio and stretching

Alldis emphasizes that strength training should still be a big component of your weekly workouts, because it can help you maintain the muscle you need for everyday activities and support healthy aging.

Research even shows that older people with higher muscle mass have a lower risk of dying from all major causes. But that doesn’t mean lifting weights is all you need to do.

Cardiorespiratory fitness is also strongly linked to longevity, so it’s important to incorporate some exercises that improve your heart and lung health—like brisk walking, jogging, cycling or swimming—too.

“I would always suggest getting a good mixture of cardio, strength and stretching in your routine,” says Alldis.

This well-rounded approach ticks all the boxes for a strong heart, functional muscle and mobile joints.

Prioritize consistency

I asked Alldis how to split your weekly workouts if you’re new to exercise and want to follow this approach. His advice was to prioritize building a consistent habit first.

“I think a good goal is always to aim for three days a week,” he says. “I would probably recommend just sticking with cardio or strength to begin with.”

Once you’ve built this routine, he suggests adding 15-20 minutes of stretching to the end of your sessions to improve mobility and aid recovery.

When you’re on a roll with this, you can start tweaking your program to make sure it aligns with the national recommendations, which include:

150 minutes of moderate-intensity aerobic exercise or 75 minutes of vigorous aerobic exercise every week.
Two additional sessions of muscle-strengthening exercise that work the major muscles of the body every week.

Fitness

Fitness enthusiast shares the six-exercise routine behind her ‘sculpted core’ transformation

Published

2 days ago

October 18, 2025

Press Room

Fitness enthusiast shares the six-exercise routine behind her ‘sculpted core’ transformation

Fitness expert Kaila Wenn has revealed her secret to achieving faster core results by ditching traditional ab exercises in favour of weighted movements.

The trainer recently demonstrated a powerful exercise sequence that transformed her midsection, sharing a clever technique to maximise effectiveness.

Her approach requires using dumbbells in core training, moving away from conventional crunches towards more challenging weighted exercises.

The method has proven so effective that Kaila now advocates for this style of training as the key to sculpting a stronger, more defined core.

She’s developed a six-exercise routine that targets deep core muscles while maintaining constant engagement throughout each movement.

“If you want a sculpted core, stop doing crunches and grab some weights,” Wenn advised. “I saw the most results in my abs when I started adding weights to my deep core exercises.”

This approach helps Kaila maintain core engagement throughout her entire day. She explained that she’s “practically doing ab exercises all day long” by constantly bracing her midsection.

The technique involves drawing the navel towards the spine, creating tension as though preparing for impact, with Kaila noting: “It’s hard to get right, but once you get the feeling, you get the feeling.”

Kaila saw better results when she incorporated weights into her core training

TIKTOK

This constant bracing, combined with weighted movements, forms the foundation of her transformative core training method.

Squat front raise shoulder press: 3 x 10

This movement starts with dumbbells held at shoulder level, then combines a squat with an overhead press as you return to standing.

Wood chop knee tuck: 3 x 10

This rotational movement involves swinging a weight diagonally from high to low while bringing the opposite knee up to meet the chest.

Standing dumbbell marches: 3 x 10

For this movement, you’ll hold weights either by your sides or overhead as you alternate lifting each knee upward, maintaining core stability throughout.

Dumbbell knee tucks: 3 x 10

This exercise requires you to stand and lean forward while holding a weight, then lift your knees towards your chest while squeezing your abdominal muscles.

The exercises helped Kaila sculpt a stronger, more defined core

INSTAGRAM / @KAILAWENN

High knees: 3 x 10

High knees follow, bringing a cardio element to the routine. You’ll perform three sets of ten, jogging on the spot while driving each knee up towards chest height or beyond.