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Over half of us want to be doing more about our health, with over a third (38%) of us trying to lose weight at any one time in the UK. Its little wonder really; according to statistics, over a quarter of adults in England (28.7%) are obese, with a further 35.6% falling into the overweight category. Yet our focus on how we look and what we eat is concerning.

While headlines focus on how unhealthy we are as a nation, campaigns often stop at obesity, few speak about the 1.6 million in the UK alone who are thought to be directly affected by an eating disorder. Fewer still understand the impact of lesser spoken about conditions such as binge-eating disorder, as well as the negative impacts diet talk can have on our mental health and wellbeing.

Ive always been a fat girl. Ill admit, I was one of those girls in my teens and early 20s who was always bouncing from one fad diet to another. You name it, Ive tried it. Yet as my 30s begin to rapidly approach, I make myself stop and take a step back each time I see a new weight loss wonder making the headlines.

Finding a quick and easy way to lose weight and reach our perfect or target weight is something many of us feel pressured to do. Yet, shouldnt finding a healthy, sustainable way to put our health and wellbeing first be our real goal? Easy quick-fixes may sound appealing, but can they really stick?

If there truly was a foolproof way to lose weight, get fit, and fix all of our problems, wouldnt we all be doing it by now? With that, Im looking at some of the ways in which hypnotherapy can help you take control of your eating habits and make positive changes, as well as how you can start focusing on your health and wellbeing to create sustainable goals that benefit you (rather than focusing on a number on the scales).

Getting a virtual gastric band is one of the ways people use hypnotherapy to help with weight loss. Gastric band hypnotherapy uses suggestion techniques to get your subconscious to think that you have had a gastric band fitted around your stomach, in the hopes of helping you lose weight. Real gastric bands involve surgery (and all of the potential risks and complications) to constrict your stomach, limiting the amount of food you can physically eat. For many, hypnotherapy for a virtual gastric band offers a safe alternative. But how does it work and more importantly, can it really help us to lose weight?

Hypnotherapists who offer gastric band hypnosis typically use a two-pronged approach which looks to identify what is causing your emotional eating, then using relaxation techniques, they suggest on a subconscious level that you feel fuller quicker (mimicking the effects of the surgery).

But does hypnotherapy for weight loss really work? According to clinical hypnotherapist Natasha Kelly BSCH reg PGDip, hypnotherapy can help you to uncover your motivation, change associations with food, re-programme your subconscious, and help you to deal with your emotions. She explains: Digging deep reveals our hidden motivations and desires. Its important to ask What do you want? Why do you want it? How will you know you have achieved it? How will you feel when you have it? What do you lose by having it?

In most cases, a person who is overweight got there because of an emotional reason. When they diet they are treating the symptom and not the cause. Hypnotherapy can treat the cause, thus enabling the weight loss and ensuring that any weight loss does no return at a later stage.

Digging deep reveals our hidden motivations and desires. Its important to ask What do you want? Why do you want it? How will you know you have achieved it? How will you feel when you have it? What do you lose by having it?

And as hypnotherapist Becca Teers explains, diets alone often dont work for weight loss. Diets dont tend to deal with the permanent lifestyle changes required, such as a sustainable long-term change in our eating habits and attitude to food. Many diet plans are temporary and can be difficult to maintain on an on-going basis, often because they are too restrictive or they totally deprive us of our favourite foods.

These regimes can be adhered to short-term but dont work so well in the long run. By causing us to count calories or consciously measure portion size or even totally omit types of foods, many diets can make us more obsessed with food and our eating. This can take the pleasure out of eating and can lead us to crave more of certain foods and a diet-overeat/binge cycle can start.

While many of us know and recognise that quick-fixes arent the right answer to losing weight in a healthy, sustainable way, we also know that the lure of the next big thing that next headline-grabbing fad that promises to help us feel happier and healthier with just a few quick steps is going to keep pulling us in again and again. But is that because we really think theyll work?

Does anyone honestly think they will be happier and life will be easier if they can only shed a few more pounds? Or are we going along with the crowd, to avoid facing the issues that are really weighing us down?

Why do you want to lose weight? Is this something you want to do for yourself, or is it something you feel pressured into trying because of friends, family, or even what youre seeing and hearing on social media or in the news?

There isnt anything inherently wrong with wanting to lose weight, but do you have a reason or a goal in mind? Or is this something you are turning your time and energy towards to avoid identifying other focal points of your worry, anxiety, and how you are really feeling?

According to research, one in five of UK adults have admitted that what we see on social media has caused us to worry about our body image. Research by the Mental Health Foundation highlights the link between higher body dissatisfaction and a poorer quality of life, including psychological distress, unhealthy eating behaviours and eating disorders. Body satisfaction, on the other hand, is linked with better overall wellbeing and fewer unhealthy dieting behaviours.

One in five UK adults have felt shame because of their body image during the past year. Over a third of us have felt anxious or depressed because of concerns about their body image. One in eight have experienced suicidal thoughts or feelings because of concerns around their body image. Just let that sink in for a moment; thats a huge impact our perception of our body is having on us.

If youre worried diet culture may be affecting your choices, Nutritionist Pixie Turner (ANutr, MSc) shares tips on how to spot diet culture BS, or if youre worried that friends or colleagues may be influencing your decision to lose weight, read these tips on how to avoid diet talk.

Does anyone honestly think they will be happier and life will be easier if they can only shed a few more pounds? Or are we going along with the crowd, to avoid facing the issues that are really weighing us down?

Your self-worth, self-confidence, and self-esteem all play significant parts in how happy you are with yourself as a person including how you look and feel. Our behaviour, body language, how we hold ourselves and speak in different situations all show how we are feeling about ourselves and how confident we really are. When our self-belief suffers, we can start to second guess our choices and decisions. For some of us, this can lead to questioning parts of our lives, from our careers to our physical appearance.

When our confidence takes a hit, its an understandable reaction that we try to find ways to fix ourselves but making physical changes isnt always the right answer; sometimes, change needs to come from within.

NLP practitioner and confidence coach, Vicki French, explains: It all starts from within. You are not broken and therefore you do not need fixing. Once you start to notice your self-talk and your self-language, you will soon come to realise that you are self-sabotaging. Becoming aware of your self-sabotaging thoughts and language will allow you to realise the damage you are creating, you can then replace with self-praising thoughts and language and discover the true you.

Working with a confidence or personal development coach can help you to develop a more positive mental attitude, pinpoint areas that are causing you to feel insecure, and work towards feeling happier in your own skin. If you feel like you life is off balance or you are struggling to make time for self-care and looking after yourself, they can also help you to readdress your work/life balance to create a more sustainable, healthy routine.

Body positivity may have made mainstream headlines, but for those of us with a negative self-image, the body-loving self-acceptance movement can feel like a step too far. How can you make that jump from wanting to change so much about how you physically look, to celebrate all of your curves, bumps, and wobbly bits?

Body neutrality could be the answer. Offering a safe space to accept your body without the pressure to celebrate it, for those with chronic health conditions, disordered eating, disabilities, or body dysmorphia, body neutrality can feel live a gentler introduction to self-acceptance.

If you struggle with food and eating, embracing mindfulness may be another way to help. Shown to help those with disordered eating patterns to see food in a different light, mindfulness (the act of focusing on and being present in the moment) can help you to recognise when you are physically full without focusing on any associated emotions (positive or negative).

If weight loss is the route you want to go, working with a nutrition expert can help you to create a sustainable plan of action that can identify and address underlying issues, help you to learn more about nutrition, portion control, emotional eating, and creating a balanced diet. With the support of a nutritionist, you can spot the signs of disordered eating before they develop further, helping you to discover more about the link between nutrition and mental health.

If you have struggled with the cycle of fad diets, working with a therapist could be the answer to helping you to break free. Dr Patricia Moran, PhD CPsychol, AFBPsS, MBACP explains how therapy can help you to lose weight through addressing the destructive dieting cycle.

The way to break this destructive cycle is to find other ways of changing your relationship with food, which is where the support from a psychologist comes in. Identifying [and enaging] your overeating triggers, learning to trust your bodys own signals for food, improving your relationship with yourself and your body, [and] rebalancing your life.

Changing your relationship with food and your body can be difficult if youre going it alone thats why getting professional psychological help is so important. This approach wont give you results overnight like the claims made by fad diets. Its about undoing old habits, making lasting changes and investing in yourself.

Whatever your weight or issues around food, getting professional help can unhook you from destructive cycles and help you to find solutions for the long-term.

Weight and fitness arent always as clean-cut as we would like to think. You can be thin while eating an unhealthy diet. You can be fat while doing yoga and going to the gym five days a week. Your physical appearance isnt always linked to how healthy you are. Losing weight doesnt mean you will become happy. Even personal trainers have said it: you can be fat and fit.

Were not denying that yes, there are many health-related risks associated with obesity and weight. Being clinically obese can put you at higher risk of type 2 diabetes, high cholesterol, high blood pressure, and even some types of cancer. However, making healthy, sustainable choices around how you use your body through exercise and what you eat can have a significant impact.

So, hypnotherapy for weight loss may be an option for some - gastric band hypnosis can offer a safer alternative to surgery, while hypnotherapy can also help to manage emotional eating and understand what may cause your relationship with food and weight. However, it may be that you need to go deeper than aesthetics.

Instead of focusing on how you look on the outside, its time to focus on putting your mental health and wellbeing first. Its time to ditch the quick-fixes, and address the underlying issues and to make sustainable changes not because of the time of year, pressure from friends or family, or what the media want us to think.

No-one should feel pressured to change themselves to please others. It's time to really question what you want, and whether now is the right time to start making changes whatever they might be.

Read more here:
Hypnotherapy for Weight Loss: Does It Really Help? - Happiful Magazine

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Weight loss is a hot topic over the holidays, whether youre fielding comments from well-meaning relatives or worrying about maintaining fitness goals over the cold winter months.

Now, British music maven Adele is also at the center of weight-loss discussions since, on Christmas Eve, she posted Instagram photos of herself looking trim at a holiday party. The post follows another set of eye-catching images she shared in October after attending Drakes birthday party.

The star has apparently been on a weight-loss journey since her divorce in September, and credits a special diet and a lot of pilates for her results.

Fans and fellow celebrities have celebrated Adeles apparent weight loss, with some commenting on her Christmas Eve post that the singer looks gorgeous and others going as far as to say she looks unrecognizable.

The comments have prompted online controversies over the potential harms of celebrating someones weight loss, how to discuss weight in a healthy way, and whether its appropriate to comment at all. An expert told Insider the answer to all of the questions raised depends on context.

In response to the praise around Adeles body, Toronto-based writer Audra Williams pointed out in a viral Twitter post that weight loss can be a sign of serious physical or mental health issues, and complimenting it out of context it could send a dangerous message that how you look is more important than whether you are healthy.

Other writers and advocates were quick to back her point.

Plenty of Twitter users also took issue with the implication that peoples weight is a measure of their value as a person.

Research does indeed show that while weight can be a component of health, factors like blood pressure, insulin resistance, and cholesterol levels are more important.

Fat-shaming has also been shown to raise health risks, rather than motivate people to lose weight. And people with poorer body image face a higher risk of heart disease and diabetes, research shows, regardless of their body mass index, or height-to-weight ratio.

Pursuing weight loss no matter the health costs can also increase the risk of dangerous eating disorders and worsen health.

Since weight loss is complex, discussions about it should be, too, according to Kelly Coffey, a certified personal trainer and health coach. To make a blanket statement that commenting on someones weight is horrible is shortsighted, she told Insider.

Coffey said that for people who have made an effort to lose weight or become fit, compliments can be an important source of validation and support, particularly when they come from people they care about.

It can be incredibly validating and invigorating to have someone that you love notice and celebrate it if youve been trying to lose weight, she said.

But where comments can be problematic is if you know someone has a history of disordered eating or health problems, mental or physical, related to food, Coffey added.

If you arent sure about whether your compliment will be well-received or not, Coffey said the best approach is to ask the person directly what theyre proud of, and how theyd like to be supported.

Ask them what they doing, how theyre feeling, and then celebrate whatever thing they express pride in, she said. Let them tell you what they want you to be excited about for them.

That might include weight loss, but it could also involve things like feeling more energetic or being stronger.

Read more:

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Adele posted photos from her Christmas party, and compliments on her smaller body are being called fat-phobic - Business Insider

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By CHRISTY ARMSTRONG

Some of the most common new years resolutions people make each year involve eating healthier, exercising more and losing weight.

Though not everyone who sets out to reach a big fitness or weight-loss goal will be successful, local couple Terry and Shaye Ammons said it is possible to reach big goals.

Rather than waiting until Jan. 1 to get started, Terry set out to make some major lifestyle changes on June 1.

After many years of yo-yo dieting and being an insulin-dependent diabetic, this year was my breakthrough, Terry said. I started June 1 at 245 pounds. I am down to 187 and no longer on insulin or the handful of pills I was taking daily.

Terry, 46, has lost 58 pounds and counting.

Though she did not want or need to lose as much weight, Shaye, later joined him in his efforts. Shaye, 37, ended up losing 30 pounds herself.

The couple started a diet plan which involved purchasing special diet food mainly protein bars and each eating one lean and green meal per day. They drastically cut their calorie intake, which helped them shed the pounds.

We had to give all our clothes away, Shaye said with a laugh. None of them fit anymore.

Though an organized diet plan helped them get started, they said the habits they started are what really helped them lose the weight and begin to keep it off.

The focus on figuring out what it meant to cook lean and green meals with lean meats and vegetables changed how they did their grocery shopping. They no longer bought junk food regularly, instead replacing it with healthier options.

The plan also had them eating multiple small meals per day instead of two or three big ones. They also increased their water intake. Both measures were meant to help their energy and metabolism.

What they were doing also changed how they viewed eating out and indulging in junk food. Though there are many tempting treats available during the holiday season, months of healthy eating made it a strong habit.

You find the longer you get in the train of thought about [healthy eating], the less you want all the junk you used to have, Shaye said.

They also began gradually working out more and building up their physical stamina. Terry said he started as a total couch potato. Shaye did not really work out either.

However, both started walking, then jogging, then running. Terry now tries to go on 5-mile runs three days per week. Shaye attends 5 a.m. boot camp workout classes at the Cleveland Family YMCA.

They also have run 5k races together, including two Thanksgiving races. They took a special trip to Maine to celebrate their 20th anniversary and successfully hiked the notoriously difficult Precipice Trail in Acadia National Park.

My weight was a lifelong struggle for me, Terry said. I dont want to say that what we did to lose weight was easy, but I was definitely ready for a real change. I now have so much more energy and feel so much better.

Terry said his main reason for starting the diet was to improve his health. Because of his weight, he had dealt with Type 2 diabetes and was having to give himself five insulin shots per day. He also had problems like gastroesophageal reflux disease, which caused him to have heartburn daily.

Terry said his key to successful weight loss was to keep reminding himself of his goals. Though there were days when he cheated on his diet, he got himself back on track.

I think you have to accept going into something like this that youre going to have a bad day or two, Terry said. Cheating may derail your diet, but you can get back into it. You have to accept it and move on.

Both also recommend finding a friend or loved one to serve as an accountability partner. Better yet, they advise finding someone who is trying to eat or work out in a similar manner.

Doing it together made it a lot easier for me. I think it was the same way for my wife, Terry said.

Though they were happy with the diet plan they followed, they stressed one does not need to start a specific diet plan to begin making healthier choices. They explained its all about replacing any unhealthy habits with healthy ones.

Tamara Whitworth, a personal trainer at the Cleveland Family YMCA, did not work with the couple. However, she said those who are successful in reaching their fitness and weight-loss goals all tend to have something in common: good habits.

Whether that habit is always eating a healthy meal at a certain time or doing certain workouts on certain days, Whitworth said the key is to make at least one healthy habit and stick to it.

Whitworth said it can be tempting to give up on a certain habit if you are not successful at first. For example, someone trying to work out more regularly might skip a day or two.

You can pick things up and do better the next day, Whitworth stressed. Even if you make a mistake, you can still get back on track. It just takes you continuing to do that over and over.

Read more here:
Fitness Journey - Cleveland Daily Banner

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(Photo : pixabay)

Female-to-male surgery or FTM surgery is a type of sex reassignment surgery, which is also called gender-affirming surgery or gender affirmation surgery. This can take different forms, including a mastectomy, the removal of breasts and the altering of the genital region, also known as bottom surgery.

Examples of bottom surgery include the removal of the uterus known as hysterectomy, removal of the vagina known as vaginectomy, construction of a penis through phalloplasty or metoidioplasty.

Surgery

Before having FTM gender-affirming surgery, a person will receive testosterone replacement therapy. They may then undergo one or more of the following types of procedure.

Chest restructuring

Someone undergoing surgery to transition from female to male usually has a subcutaneous mastectomy to remove breast tissue. The surgeon will also make alterations to the appearance and position of the nipples. Meanwhile, testosterone therapy will stimulate the growth of chest hair.

Removal of the uterus, ovaries, and fallopian tubes

A person may wish to undergo this type of surgery if they are uncomfortable having ovaries, a uterus, or fallopian tubes, or if hormone therapy does not stop menstruation. In a partial hysterectomy, a surgeon will remove only the uterus. In a total hysterectomy, they will also remove the cervix. A bilateral salpingo-oophorectomy or BSO involves the removal of the right and left fallopian tubes and ovaries.

Metoidioplasty

A metoidioplasty is a method of constructing a new penis, also known as neopenis. It involves changing the clitoris into a penis. A person will receive hormone therapy before the surgery in order to enlarge the clitoris for this purpose. During the procedure, the surgeon will also remove the vagina, called a vaginectomy.

Also, they lengthen the urethra and position it through the neopenis. To get the exact length, the surgeon uses tissues from the labia minora, the cheek or other parts of the vagina. The aim of this is to allow the person to urinate while standing.

Another option is a Centurion procedure, which involves repositioning round ligaments under the clitoris in order to increase the girth of the penis.

A metoidioplasty usually takes 2 to 5 hours. After the initial surgery, additional procedures may be needed. A Centurion procedure takes around 2.5 hours and removing the female reproductive organs will add to this time. An advantage of a metoidioplasty is that the neopenis may become erect, because of the erectile abilities of clitoral tissue. However, neopenis resulting from metoidioplasty is usually to small for penetrative sex.

Phalloplasty

A phalloplasty uses grafted skin that is usually from the thigh, arm, abdomen or back, in order to form a neopenis. Doctors consider taking skin from the forearm to be the best option in penile construction. Compared with metoidioplasty, a phalloplasty results in a larger penis. However, this neopenis can't become erect on its own.

After a period of recovery, a person can have a penile implant. This can allow them to get and to maintain erections and have penetrative sex. During a phalloplasty, the surgeon performs a vaginectomy and lengthens the urethra to allow urination through the penis.

The disadvantages of a phalloplasty include the number of surgical visits and revisions that may be needed, as well as the cost, which is usually higher than that of a metoidioplasty.

Scrotoplasty

A person may decide to have a scrotoplasty, which is the creation of a scrotum, alongside a metoidioplasty or phalloplasty. In a scrotoplasty, a surgeon hollows out and repositions the labia majora to form a scrotum and inserts silicone testicular implants.

ALSO READ: In Oregon, Teenagers Can Now Undergo Sex Change

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What You Need To Know About Female-to-Male Surgery - Science Times

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Age isnt as much of a physical limitation as it was, say, even 10 years ago. Were now seeing athletes doing the unthinkable at an older age in many sports whether these competitors are part of a team or individual.

And due to this reason alone, its also more important than ever for athletes past 40 to push their limits. Well, today were going to talk about reasons to CrossFit 40 because believe us, the benefits are more than worth the effort.

This is one of the more obvious benefits of engaging in CrossFit past 40. The heart is a muscle just like the more aesthetic muscles. So, you need to engage in training that is going to strengthen this vital organ so that we can live healthier and longer.

Aerobic exercise and resistance training are the most important for heart health, explained Johns Hopkins exercise physiologist Kerry J. Stewart, Ed.D.

After about 25-30, the average man sees in decline in maximum attainable heart rate by about one beat per minute, and every year so forth, while the hearts ability to pump blood decreases 5-10% per decade. (1)

The blood vessels begin to stiffen and blood pressure starts to more consistently increase.

But to counteract these issues from increasing to a dangerous extent, CrossFit training can get the blood flowing and increase circulation, helping to improve cardiac output; which reduces these risk factors. (2)

And by upping your exercise intensity in a fast-paced manner which is exactly what CrossFit involves, youll also stave off other forms of chronic illness like type 2 diabetes and those related to cognitive health/stress, etc which become more of an issue along the aging timeline.

Muscle is a precious thing and no one wants to lose it. But, that is just what begins to gradually happen as we age whether that be due to lower testosterone levels or just stepping back from training altogether. And losing strength at this point is not an option either.

One 2004 study showed a significant long-term improvement in testosterone and human growth hormone production in older men who resistance trained when compared to men who were sedentary. This also had a positive effect on brain function as well.(3)

And if you didnt know before well now you know that obesity decreases testosterone levels. Well, another study which had 41 overweight and obese men engage in a lifestyle modification regime for 12 weeks, found that increased physical activity greatly increased testosterone serum levels. (4)

Well, this can directly improve factors related to low sex drive as well since testosterone plays a big role in sexual desire and function in both men and women.

But resistance training is also the first-line treatment for muscle wasting and weakness (sarcopenia and dynapenia respectively), therefore its highly advised to continue after 40 as a measure of prevention during the transitional years into older age. (5)

But maintaining and building muscle mass while increasing strength also improves your overall appearance while also playing a big role in increasing confidence which for this reason alone is why CrossFit over 40 is a good idea for the mental aspect.

Also, there are the aesthetic benefits that training has on the body, and then there are the functional reasons why you should continue to CrossFit as theres a big carryover to daily physical activities which require full-body coordination, and strength.

Stronger muscles prevent injuries, improve posture, increases mobility, and allow you to train longer due to having more stamina.

But whether doing CrossFit or any other form of resistance training, well you cannot afford to skip out.

Aerobic capacity (peak oxygen consumption/VO2 max) is a known predictor of cardiovascular prognosis and even mortality. (6)

And regularly engaging in a rigorous form of activity like CrossFit is a sure way to improve VO2 max, while the excess post-exercise oxygen consumption (EPOC) results in the continued burning of calories even more so than cardio alone.

Regular exercise 5 days a week for at least 20-30 minutes can dramatically increase your aerobic capacity which will undoubtedly improve your overall health and stave off disease of all sort.

The above-mentioned reasons are why its important to CrossFit over 40, not only for the physical aspect but also for the cognitive benefits that it offers which is crucial, especially seeing as how aging can bring on a whole lot of health concerns.

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CrossFit Masters Benefits of Pushing It Past 40 - FitnessVolt.com

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The same way that Jane Fonda's iconic VHS workout and "The Richard Simmons Show" are synonymous with the 80s, and the 90s conjures images of Suzanne Somers' ThighMaster and step aerobics, the 2010s will be remembered for Peloton bikes, activity trackers and social networks devoted to fitness.

While people are still working out in gyms (one in five Americans still belong to at least one health club or studio, according to a 2019 study) and "boutique" fitness studios like Orange Theory or Pure Barre, the defining fitness trends were toward working out at home, using high-tech equipment and building community through dedicated fitness social networks.

For millennials who are accustomed to instant gratification and spend more time at home than other generations, home workouts are an appealing way to get active, connect with like-minded individuals and save money.

To close out the end of this decade, here's how the biggest fitness trends and innovations have changed the way that people work out at home:

Jay L. Clendenin | Los Angeles Times | Getty Images

Chances are you've seen Tony Horton, personal trainer and creator of P90X, in an infomercial before. In 2005, his signature 90-day workout program called P90X launched and became a phenomenon. By 2010, P90X made up half of parent company Beach Body's sales, and the franchise was worth $20 million, CNBC reported in 2010.

"We just found a right formula," Horton tells CNBC Make It. P90X is a 12-workout DVD program that incorporates bodyweight exercises, plyometrics (jumping exercises) and yoga. "We devised something you could do in front of your TV with a couple dumbbells and bands, and thus the revolution began," Horton says. Today, you can stream the P90X workouts online through Beach Body's on-demand platform, which costs $39.95 for three months. And though DVD players seem obsolete, you can still buy the P90X DVD package for $119.95, which also includes a nutrition plan and fitness calendar.

The success of P90X also led Beach Body to release more DVD programs, most notably Insanity. The popular 60-day total-body workout program was created by dancer and trainer Shaun T and marketed as "the hardest workout ever put on DVD."

In 2009, Kayla Itsines was a personal trainer in Adelaide, Australia, going to women's homes for quick personal training sessions with no grander plans for a business. Instagram was barely on her radar.

Today, Itsines' company is reportedly bringing in tens of millions of dollars, and the fitness influencer has 11.9 million followers on the platform.

Itsines' big break came in 2014, when she released a workout e-book, called Bikini Body Guide, that people could download in PDF form. "I wanted something that was specifically for women," Itsines tells CNBC Make It. "I noticed trends: Women were time poor, and they wanted something they could do at home." The workouts were all 28 minutes long and designed to be done at the gym or at home.

Itsines started uploading client transformation photos to Instagram, and "it took off," Itsines says. She credits the growth to her close-knit and engaged community on social media. "We never thought we could reach people on a global scale," she says. "We wouldn't be able to do that if it wasn't for platforms like Instagram and Facebook." The hashtag used by Itsines' "Bikini Body" community, #BBG, currently has more than 7 million posts tagged on Instagram.

The success of the e-book inspired Itsines to create a workout app, called Sweat, in 2018. The app, which costs $19.99 a month to use, ended the 2018 Australian Financial Year with $75.5 million AUD ($51.4 million USD) in revenue, a representative for Sweat tells CNBC.

In the 2010s, the hottest accessories weren't luxury watches or smartwatches, but wearable activity trackers. The Fitbit Flex, Jawbone Up and the Nike Fuelband were some of the first products on the market, followed by the more advanced Apple Watch. The premise was simple: a wristband continuously measures your daily activity, sleep and workouts. Before trackers, people relied on gym scales and clunky heartrate monitors to access health metrics, but suddenly information was at people's fingertips in attractive devices.

There's such thing as "too much" information, though. While fitness trackers are helpful motivational tools for people who hope to increase their physical activity, studies suggest that wearing fitness trackers doesn't provide any advantage over other weight loss approaches. (And studies found that some activity trackers are inaccurate, or "markedly overestimate" activity intensity.) Other research has shown that people tend to ditch fitness trackers after about 129 days of using them.

This fact hasn't stopped people from buying into the trend. An estimated 245 million wearables were sold in 2019, which is three times the amount that were sold in 2015, according to the research firm CSS Insight. Fitness trackers today look very different than they did a decade ago. For example, the Oura Ring is a smart ring that focuses on tracking sleep as well as activity (though experts question it's accuracy). Twitter CEO and founder Jack Dorsey is also a fan of the $299 device.

Investors are also betting on wearable trackers; in November, Google acquired Fitbit for $2.1 billion.

Kailee Combs | Courtesy of Mirror

As a new mom, Brynn Putnam, CEO and founder of Mirror, found herself time-strapped and uninspired by home workouts. A lifelong dancer, Putnam thought using a mirror as a portal for at-home workouts would be a better option than YouTube or stationary equipment. "It has a slim footprint, is a piece of beautiful home decor when not in use and produces an immersive experience with interactive visuals and sound," she tells CNBC Make It.

Mirror, which launched in 2018, is an interactive fitness tool that allows you to stream a variety of workouts right onto the floor-length mirror. The device itself costs $1,495, and access to the workouts costs $39 a month.

As of 2018, Mirror raised $38 million in venture funding. To date, Mirror has sold tens of thousands of devices in every state, Putnam told CNBC's "Squak Alley" in November. And in October, Mirror introduced $40 personal training sessions: thanks to the camera and microphone built into the mirror, users can receive real-time feedback on their form.

Unicorn fitness company Peloton is best known for its at-home stationary bikes and treadmills, which allow users to stream thousands of indoor cycling and running classes from trainers in New York City. The company sold its first stationary bike in 2013, and today they have more than 572,000 "connected fitness subscribers" (aka Peloton paid users) globally and over 1.6 million members, a Peloton representative tells CNBC Make It.

Like other indoor cycling franchises, such as SoulCycle and Flywheel, Peloton has attracted a very devoted following of riders and super fans. The Peloton member page on Facebook, which was started by a member in 2015, currently has 207,000 members. On average, Peloton sees hundreds of posts, thousands of comments and tens of thousands of reactions each day on the group. (Celebrities also use the home streaming service, including Olympic swimmer Michael Phelps and billionaire Richard Branson.)

In September, Peloton went public with its more than $7 billion debut on Nasdaq. In December, the brand faced backlash when an advertisement featuring a woman who receives a bike as a gift went viral. Many people said the ad was sexist, and the brand told CNBC in a statement that it was "disappointed in how some misinterpreted this commercial." Peloton's stock fell 9% on Dec. 3, two days after the ad made its rounds on the internet, though the market was down 1% overall.

In 2020, Peloton hopes to boost their connected fitness subscribers to 885,000 to 895,000, CNBC reported from an earnings call in November 2019. The company also projected an expected revenue of $1.45 billion to $1.5 billion by the end of 2020, CNBC reported.

In 2020, wearable technology will be the No. 1 trend in fitness, according to the American College of Sports Medicine. That includes fitness trackers, smart health watches, heart rate monitors and GPS tracking devices.

And boutique workouts are currently the fastest-growing segment of the market, because they provide a sense of camaraderie, says Meredith Poppler, a spokesperson for the International Health, Racquet and Sportsclub Association. Clubs will continue to position themselves as "not only places to exercise but places of community and connection," she says, and to that end, clubs are investing in connected equipment (treadmills, bikes and apps).

Mobile workout apps that coach users through a workout, on the other hand, may not have as much staying power, according to the ACSM survey.

A trend to look out for is personalized workouts based on individual biometric data. Some companies already scratching the surface: Tonal, a streaming platform and at-home resistance-training system, uses A.I. to learn how strong you are and your individualized movement patterns. The system can sense when you build strength, and automatically adjusts the amount of weight used as you progress. And Technogym's Biocircuit strength-training machines, automatically adjust the posture settings based on user data and will record the number of repetitions completed.

Disclosure: CNBC parent Comcast-NBCUniversal is an investor in Peloton.

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Make this the year you finally get fit.

How many times have you tried to start a workout plan in earnest on Jan. 1 only to give up the effort a few weeks later? We all want to exercise consistently and get in shape, but there are a million legitimate reasons not to -- time, childcare duties and lack of energy, just to name a few. The good news is that all of these barriers to working out have simple and effective solutions, so with a bit of forethought and planning you can finally make 2020 the year you get fit.

You work 40 hours a week with a commute, have young kids and like to relax every once in a while -- where the heck are you supposed to find time to work out?

The good news is, you don't have to carve out five hours a week to dedicate to your fitness goals. You can get fit just by completing an intense 20-minute workout a few times a week, or you could exercise at home to skip an extra commute to the gym. If you still feel like your schedule is packed, keep an honest log for a week of how you spend your time, and try cutting out time-wasters like endless social media scrolling or excessive Netflix bingeing.

Gym memberships and group classes can cost a lot, but you don't need either to get a good workout.

Gym memberships, studio classes, trendy workouts like SoulCycle and luxury exercise bikes all cost valuable cash. Luckily, you don't need to spend any of this money or buy any equipment to get in shape.

Bodyweight exercises are a great equipment-free way to get strong. For cardio exercise, you can do high-intensity interval sessions in your bedroom, go for a walk or jog outside, or even dance in your bedroom. You don't even have to turn off Netflix to get a good workout in.

Working out at home means you don't have to brave a busy gym.

Unfortunately, Planet Fitness's Lunk Alarm isn't too far off from reality. With judgy gym bros and cruel teenagers who laugh at your attempts to run on the street from inside their comfortable cars, (wait, was that too specific?) trying to get fit is a surprisingly harrowing experience.

One simple solution is to work out at home. With bodyweight exercises and inventive cardio, you can get fit without stepping foot outside. Or, if you want to take a more long-term approach, you can practice meditation, journaling and positive visualization so that the anxious thoughts don't get the best of you.

If you still want to make it to the gym, try finding a friend who also wants to get in shape. You'll keep each other accountable, and the comfort of having a familiar face nearby will ease the fear of being judged.

Try to stick to one simple fitness goal if you feel overwhelmed by exercising.

When you set a fitness goal, it often feels insurmountable. There are literally thousands of different workout programs and types of exercises, so it can be hard to pick one over another.

The best way is to start simple. For example, at the start of 2019 I decided that I wanted to do a single pull-up by the end of the year. I had no idea where to start, so I began by doing one minute straight of knee pushups every day -- for an entire month. Once I got used to the routine, I gradually began adding on more specific and complex exercises, and I've already doubled my original goal.

The key is to pick a final destination, then start with the simplest variation of the eventual feat you want to accomplish. Dreaming of running a marathon? Start by walking 20 minutes three times a week. Determined to ride your bike 100 miles? Try cycling to the grocery store every time you go shopping for the next month. Want to lose weight? Simply keep track of what you eat for a week using an app like MyFitnessPal before you start making dietary changes.

If you're on the move a lot for work or other obligations, it's hard to stay in shape. Whenever I travel, the break in routine feels like a free pass to skip my workouts and nutritious eating habits.

One fool-proof way to stay fit is using your hotel's gym (if available), or you can always do a bodyweight workout wherever you are staying. A more exciting way to stay in shape while you travel is to do some on-foot sightseeing -- try signing up for a walking or bicycling tour, or find a free guide to all the best sights online. If you're in an area known for its nature, make it a point to get out for a few hikes.

Anyone who's swam laps or had to run on a treadmill without headphones knows that exercise can sometimes be dull.

Nowadays, there are several creative ways you can get in shape without stepping foot inside a gym. If your routine gets stale, try rock climbing, acrobatics or even pretending to be a mermaid. Or, if you're confined to the treadmill, explore podcasts, guided runs and interval workouts to spice up the monotony.

It's impossible to turn your back on small children for a second, let alone leaving them to fend for themselves for a full thirty minutes so you can get a workout in. Childcare is expensive and sometimes hard to find, so it makes a lot more sense to let go of exercising until the kids are older.

However, there are a ton of fun ways you can involve the children you take care of in your exercises. My own mom used to strap me into a stroller and roller blade throughout our neighborhood.

Or, you could take them to a local park and work out on the monkey bars while they play. The kids can play in the middle of a track or skip around it while you jog laps, can splash around in a local kiddie pool while you swim laps, or you can throw a dance party in your kitchen for the whole family. If all else fails, plop them in front of the TV while you work out from the comfort of your living room.

Even if you feel tired by 3pm, try to fit in a workout after work. You'll feel more energized after.

Maybe you have the time, space and know-how to work out, but by the end of the day you're simply too tired to exercise.

If you don't know why you're continually exhausted, try looking at your sleep and hydration habits. Or, you can reset your wake-sleep cycle and get up early to fit in a workout before the stress of the workday foils your plans.

Or, another option could be to simply power through the start of your workout. Exercise, especially cardio, has been shown to increase your energy in the short term, as well as reducing fatigue over time. When you're feeling tired, commit to just five minutes of working out. If you still feel tired after, you can skip it for the day, but you might already feel pepped up and inclined to complete the routine.

The information contained in this article is for educational and informational purposes only and is not intended as health or medical advice. Always consult a physician or other qualified health provider regarding any questions you may have about a medical condition or health objectives.

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Stop using these excuses to avoid exercising - CNET

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All you need for a good workout is 20 minutes and some open space -- no equipment necessary.

As strong as your intentions are each morning to hit the gym after work, life sometimes (OK, a lot of times) gets in the way and you end up missing yet another gym session. In the insanely hustle-focused professional lives that most people lead, that's totally normal: I've been there, even as a personal trainer and someone who actuallyenjoys exercising. Working out can often seem like an extra bullet on thenever-ending to-do list, nagging at you as more of a chore than anything.

Perhaps part of the reason you keep skipping the gym is because you feel the tug of Instagram fitness influencers who spend two hours hitting the weights and just the thought of spending two hours at the gym makes you want to cry. Lucky for you, you don't actually need to carve out two precious hours of time to get fit. In fact, all you need is your own body weight and 20 minutes each day (and maybe a great workout playlist).

Read more:The 7 best fitness subscription boxes in 2019 for every workout style

Read more: This is the absolute easiest way to track your workouts

Remember with the high-intensity interval training craze started in the mid-2010s? Trainers and exercisers everywhere started evangelizing the benefits of short, intense, interval-based workouts, and it turns out that all the preaching is based on solid science: HIIT has been proven more effective than steady-state aerobic exercise (like jogging) time and time again. HIIT may also be more effective than weight training alone, at the very least from a time standpoint.

Even exercise "snacks" -- bursts of activity as short as 20 seconds -- can seriously improve your fitness when done a few times each day.

This is largely because HIIT challenges both your cardiorespiratory fitness and your musculoskeletal fitness, bringing about improvements to your heart, lungs, muscles, nervous system and pretty much everything else.

Of course, the ideal is a balanced workout regimen that combines steady-state aerobic exercise, interval training and resistance training over the course of a week, but this article isn't for people who have time to do all that.

Read more: 3 ways to find free group workout classes

Many popular fitness programs, such as Orangetheory Fitness and CrossFit, utilize HIIT in their programming.

When it comes to short workouts, you want to focus on intensity over all else (except good form, of course).

The following elements make for effective short workouts:

Now that you know all about the benefits of short, intense workouts, it's time to put that knowledge into sweaty action -- below are five workouts you can do in less time than it takes to eat lunch. For the sake of simplicity, I designed all of these workouts as bodyweight-only sessions you can do anywhere.

Oh, and before you start: Don't skimp on your warm-up and make sure you pump up the tunes for a better burn.

Complete the following for time (as fast as possible):

Give yourself a time cap to make it more challenging.

One key to a good workout, intense or not, is good form. You'll reduce your risk of injury and improve the effectiveness of your workout.

In 20 minutes, complete as many rounds as possible of the following:

Choose your own rest intervals in between sets and rounds.

Complete the following sequence one time through (12 minutes total):

For four minutes, complete as many rounds as possible of:

For four minutes, complete as many rounds as possible of:

For four minutes, complete as many rounds as possible of:

There's a lot of fancy fitness equipment out there, like this smart Mirror, but you can get fit with just your body and some effective programming.

Complete each movement on the minute for 16 minutes (4 rounds):

Rest the remaining 20 seconds of each minute.

Now that you've worked up a sweat, learn how to recover from your workout and soothe post-workout muscle soreness with compression boots, foam rollers, massage guns and stretching.

The information contained in this article is for educational and informational purposes only and is not intended as health or medical advice. Always consult a physician or other qualified health provider regarding any questions you may have about a medical condition or health objectives.

The information contained in this article is for educational and informational purposes only and is not intended as health or medical advice. Always consult a physician or other qualified health provider regarding any questions you may have about a medical condition or health objectives.

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"Stand up straight." That's timeless advice we've probably heard at one time or another. It's worth heeding. Good posture is important to balance: by standing up straight, you center your weight over your feet. This also helps you maintain correct form while exercising, which results in fewer injuries and greater gains. And working on balance can even strengthen your abilities in tennis, golf, running, dancing, skiing-and just about any other sport or activity.

Throughout the many exercise classes and options that Vital Moves offers the residents of SaddleBrooke, focusing on and maintaining proper posture and balance during these sessions is encouraged and modeled by their expert fitness instructors. One such instructor is Signe Elwick, who has a bachelors in Physical Education/Exercise Nutrition, and a Doctor of Chiropractic. She is certified to be a Personal Trainer and a Certified Posture Specialist, with additional training in Osteoporosis Prevention, TRX Suspension, and Strength Training past 50.

Signe has dedicated the past 40 years to be an aerobic/fitness instructor and a personal trainer. Prior to joining the Vital Moves staff, she practiced her skills at fairly famous resorts and spas like the Golden Door in California, and Miraval Resort and Spa, right here in Tucson, where she appeared on "Oprah" when the star visited Miraval.

Signe is a strong believer in the physics principle: a body in motion, stays in motion. She feels that all exercise programs should be built from a safe place and increased as appropriate for each individual. She thinks that form comes first-do movement correctly and proceed from there. "Posture is so important because improper posture and body alignment can lead to musculoskeletal problems and pain." Signe believes that alignment and posture are critical to the functioning of the entire body system. At Vital Moves, Signe is an instructor in TRX and she works with a cadre of clients as a personal trainer.

Vital Moves offers a variety of health and fitness classes, six days a week, at the HOA#1 Fitness Center. Posture and Balance classes meet twice weekly, in addition to several Strength and Core Training classes, TRX Basics and Training, Yoga and Pilates, Cardio Drumming and Zumba, as well as Silver Sneakers. Stop in and talk to the director of Vital Moves, Janis Bottai, or contact her at (520)850-4089, or vitalmoves25@gmail.com For additional information, visit their website vitalmoves.net. "Enjoy the process!"

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Posture and Balance One of the Many Focuses with Vital Moves - Arizona Daily Star

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Tysons may not have the liveliestnightlifeat the moment, but that could soon change as more late-night restaurants and places to hang out open. Tysons After Dark will highlight a different spot every week.

Whether youre already into fitness or one of the many people making a New Years goal to exercise more in 2020, there are several gyms around Tysons to check out.

Tysons Reporter did some research on gyms and fitness studios in the area and separated them into Tysons eight neighborhoods. This week, were profiling the ones in Tysons West.

24 Hour Fitness(1500 Cornerside Blvd, Suite A) has typical gym offerings, including an indoor pool, weights, cardio equipment, racquetball court, sauna and basketball court. The club offers groups for cycling and exercise, classes and training.The club is open from 4 a.m. to midnight every day of the week, according to its website.

Tysons Playground Fitness & Performance Center is a family-oriented space with youth programs for kids ages 8 and up and weight loss programs for adults at 8502 Tyco Road, Suite B. Members have 24-hour access to the facility, according to the website.

Tysons City Boxing(8501- 2A Tyco Road) offers boxing, kickboxing,Muay Thai and circuit training for beginners and advanced people. Most of the classes appear to be scheduled in the afternoon, with ones extending into the evening at 5:45 p.m., 6:45 p.m. and 7:45 p.m., according to the schedule.

Another boxing studio Rock Steady Boxing has a non-contact boxing-based fitness curriculum for people with Parkinsons Disease. The facility is located at8501 Tyco Road A-2.

Hot Yoga Tysons has hot, warm and cool classes running as later as 9 p.m. on certain days. The studio is at1420 Spring Hill Road, Suite 130.

BREAKAWAY Fitnesshas treadmills, an open floor, cable cross, hammer strength, ellipticals, bikes and rowers, along with personal training, massages and group exercise, according to its website. The facility is open from 6 a.m.-8 p.m. Monday-Friday and from 7 a.m.-noon on Saturday at1524 Springhill Road, Unit GG.

Fitness chain CrossFit has two locations one called Route 7 (8504-B Tyco Road) and another called Tysons Corner (8453 Tyco Road, Suite K). Both have classes in the evenings.

Fans of Orangetheory Fitness can find the hour-long classes at 1430 Spring Hill Road, Suite 150. The studio offers classes in the evenings, with the latest ones starting around 7 p.m. and 8 p.m. on certain weekdays.

The Edge Strongman 2.0 (8502-B Tyco Road) is dedicated to providing elite-level strongman coaching to both men and women with the equipment, personalized service and extensive knowledge, according to its Facebook page. It is open until 9 p.m. on weekdays and until 4 p.m. on weekends, according to its website.

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Tysons After Dark: Where to Hit the Gym in Tysons West - Tysons Reporter

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