(BPT) - When looking ahead to the rest of the year, so many get excited about the latest trends, gadgets or gizmos getting the most attention as they look for what they might be interested in for themselves or their family. The world of health and fitness is an area that is always evolving to the point there’s continuously something new to try, and sometimes it can even reach the point of feeling overwhelming.

Brian Zehetner, Planet Fitness’ Director of Health and Fitness, helps cut through the noise by synthesizing what he sees as five major fitness trends that are likely to make the biggest impact in 2019:

1. 30-minute workouts: People are more time-crunched than ever and they want comprehensive and effective workouts that can be done in relatively short time frames. Ideally, these workouts include both a cardio component and a strength component. We may even see more 15- and 20-minute workout programs popping up this year and beyond! Planet Fitness offers an entire 30-minute workout area for those looking to get in and get out, allowing you to get a full-body workout using a mix of weight machines for strength training alternated with steppers for great cardio.

2. Programs geared toward teens and young adults: Expect an influx of youth-oriented workouts and wellness opportunities in 2019. With new guidelines from the U.S. Department of Health and Human Services recommending at least 60 minutes of aerobic physical activity for kids every day, we expect to see even more youth, teens and young adults reenergizing their daily activity.

3. Certified training: More and more people are looking to certified trainers to help them not just with exercise form or how to use a machine but help guide them on a plan to stick to for achieving any wellness goals. Planet Fitness has what it calls the PE@PF(R) program, which includes unlimited small group fitness instruction by certified trainers — free and included with all memberships! They are available to provide counsel on individualized exercise plans but with the benefit and motivation of working out as part of a small team with other members.

4. Mindfulness: Fitness and nutrition have always been a happy marriage when it comes to wellness, but let’s not forget about the benefits of mindfulness and meditation in 2019. This is a critical component of any wellness regimen, too, and there are numerous apps in this space that are growing in popularity. Audio-guided workouts (via apps, podcasts, etc.) are becoming all the rage, too, and that trend is expected to continue in 2019.

5. DIY fitness: Our members are requesting more information so they can reach their fitness goals all on their own. People want help, yet see their journey as an independent one, so it’s on us in the industry to provide them with content, guidance and anything else that may help them on their journey. Look for more assistance to come via technology in 2019 (e.g., apps, on-demand content, etc.), as well.

Planet Fitness offers memberships for only $10 a month, and a variety of benefits including free small group fitness instruction, brand-name equipment and fully equipped locker rooms. To make the most of your fitness journey in 2019 and for resources to help you reach your goals, visit planetfitness.com.

(BPT) - Fitness is central to your well-being and ability to enjoy life to the fullest, however it's easy to get stuck in a rut. How do you find new interest and motivation so you're ready to maximize the warm weather months?

Dan Gaz, physical activity and assessment program manager at the Mayo Clinic Healthy Living Program, says there are many things people can do to get a jump-start on their health and wellness.
"Fitness doesn't have to be complicated or boring," says Gaz. "There are many creative ways to implement fitness activities into your life that are both fun and invigorating."

Gaz suggests five simple ways to get a jump-start on summer fitness and energize your workout routine:

Try something new

Gaz says getting outside your comfort zone can be beneficial to your health. "Trying something new helps keep your fitness plan fresh. Plan a visit to the local farmers market to pick up produce. Sign up for a 5k run, or look at your local community education or rec center class catalog and sign up for activities. The social dynamics of these types of events benefit mental as well as physical health."

Get outside

"Getting outdoors is rejuvenating," Gaz says. "Taking a walk in nature is a nice change of pace that is good for the body and mind.” You can go for a walk, run or take a stroll around a local park. “Just being outdoors shakes things up and you may find higher levels of energy as you breathe in the fresh air. Plus, getting a daily dose of vitamin D from the sun does the body good."

Bring friends

"It's no secret when you work out with other people they tend to hold you accountable, but there’s also more benefit than just that," says Gaz. "When you take an exercise class, join a running club or biking group, you may end up pushing yourself harder. The people next to you become your exercise advocates and suddenly, you'll have the desire to keep up and do more. This can accelerate reaching your fitness goals."

Rethink commuting

"Anything you can do to break up the monotony of sitting is a good thing.” Try being creative in commuting and how you travel throughout the day. "If possible, walk or bike to work or the grocery store. You can also take the bus, get off a couple blocks early and walk the rest of the way. A little planning ahead of time can help you accomplish multiple things at once: You're getting exercise, completing an errand and reducing your carbon footprint."

Be purposeful

"You may only have a few minutes a day to dedicate to exercise, but that doesn't mean you can't make a big impact," says Gaz. "Being purposeful with your choices is important. For example, use intervals in your workout routine to maximize outcomes. If you enjoy walking, do a brisk 30 or 60 seconds, then walk slower for the same period of time before pushing yourself again. This type of interval training is simple, yet highly effective. It works similarly for other activities like swimming, biking and running."

To find more tips about improving your health with creative approaches to exercise or to set up a visit with a wellness expert, visit healthyliving.mayoclinic.org.
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(BPT) - As marathon season approaches, many people are focused on training. Building up endurance is key, but you can't do that without the fuel your body needs. Wholesome energy-boosting snacks are essential for keeping up the pace, whether you're focused on a 5K or full marathon.

There are a variety of runs across the country to suit every type of runner. Fun runs vary in size and can be found in communities from coast to coast. Themed runs are also plentiful. For example, people across the country signed up for the Disney Wine & Dine Half Marathon Weekend this November (Nov. 1 to 4) and it is supported by some great sponsors, including Chiquita.

Whether you're a new or experienced runner, completing your goal will make you feel accomplished. To help your body feel and perform at its best, you need to give it the right foods. These smart, tasty snacks will help give you sustained energy with loads of nutrients important to any fitness practice.

Bananas: The cheerful color and built-in packaging are just the start. Bananas are a good source of potassium, which helps prevent cramping. Plus, they are a wonderful source of natural sugars (the good kind) and carbohydrates, which help provide sustained energy. It's a common misconception that bananas aren't as healthy due to the higher sugar content; however, the natural sugars in bananas come with fiber, which slows digestion and gives the body time to use it as fuel instead of storing it as fat. Grab a bunch of Chiquita bananas at the store and you have a convenient pre-workout snack or perfect addition to your recovery shake.
Cottage cheese: Scoop up some of this white wonder and enjoy with your favorite fruit or a sprinkle of your preferred herbs. You can also add a satisfying crunch by sprinkling in omega-rich cashews or almonds. Cottage cheese is packed with protein, so it helps you feel full longer, essential for long runs (or simply long days full of to-dos). For fitness folks, this protein helps assist in rebuilding and repair of muscles during training periods.

Smoothies: Refreshing, energizing and perfectly customizable, smoothies feel more like a treat than a healthy snack. Yet these cold concoctions are perfect as pre- or post-workout foods or even as a meal replacement when on the go. You can use milk or juice as a liquid base and then add in fresh or frozen fruits and vegetables as desired. For a lip-smacking smoothie with just four ingredients, follow this recipe:

Quick Protein Power Chiquita Banana Smoothie

Ingredients:
1 whole Chiquita Banana, sliced
1.5 ounces low-fat Greek yogurt
1/8 cup fresh pineapple juice
1/4 cup orange juice

Directions: Place all ingredients in a blender and puree until smooth. Makes one serving.

Edamame: More than just a delicious appetizer at your favorite sushi joint, edamame is an ideal workout snack. The tasty green soybeans you pluck from the pod are a good source of protein, iron and B vitamins. What's more, the heart-healthy isoflavones support bone health. So dig in and enjoy with a dash of sea salt and a big glass of water. It's perfect when you're craving a salty snack so you can avoid the junk.

Chocolate milk: If you don't run, you probably think chocolate milk is just for kids. In reality, chocolate milk has almost a cult-like following in the endurance sports world. It's rich in calcium to keep bones strong, particularly important for runners. Plus it has protein and carbohydrates to keep you fueled. Reward yourself with this sweet treat after a run and you'll feel satisfied all around.
With these snacking tips top of mind, you’ll be fueled and feeling your best to start aiming for your personal records!

(BPT) - Setting intentions is a powerful thing. Then when you have that shiny new gym membership in hand, you feel like nothing stands between you and your goals to get in shape once and for all.

Trouble is, lack of motivation, unpreparedness and busy schedules have a way of interfering with our plans. If you find yourself struggling to stick to your goals, you’re in good company. A whopping 67 percent of people surveyed by Statistic Brain in 2017 said they have gym memberships they never use.

Even after a great start, you may find yourself struggling to find motivation to stay on track. Try one of these tips to make it easier to make your fitness regimen stick and most importantly — feel good while getting fit!

Get a workout buddy: If getting out of bed or off the couch is your biggest challenge, it’s time to use the phone-a-friend solution for some motivation. Find someone you like who’s at a similar fitness level and make plans to meet up for a workout. Psychologically, you’ll be much more likely to show up for the class, the weight session or the morning run when you know someone’s waiting for you. Plus, working out will be a breeze with your buddy!

Streamline your routine: Don’t let your fear of sweat keep you from getting fit. With a few tricks, you can get back to glam in minutes, even when you lack time to shower. First, make smart use of the tools they have on hand at the gym. Grab some extra towels and pound out that treadmill run with the high-powered fan on full blast. In the locker room, hand dryers (and a dab of dry shampoo) are great for getting your tresses looking great again. Cleansing cloths at the ready can also be a lifesaver. Summer’s Eve Cleansing Cloths let you freshen up on the go and are balanced to a woman’s natural pH, so you’ll always leave the gym feeling fresh and ready to take on the world.

Inspire your ears: Let’s face facts: Workouts get tedious. If the thought of sprinting and lifting your way through the next circuit bores you to tears, try uploading your playlist with fast-paced music that gets your heart racing. Don’t worry what others think — this is for your ears only! If it makes you feel good, you’ll be more likely to experience a positive workout.

Be ready for action: As soon as you’re home from your session, re-pack your gym bag as soon as possible so you’ll never waste a moment hunting around the house for your workout gear, such as sneakers, earbuds and products that help you ease back into your day. Stash essentials like Summer’s Eve Cleansing Wash in your bag as well for days that you can fit in a quick shower after your workout. It not only gently cleanses and freshens your skin after a grueling workout, it removes odor-causing bacteria, so you’ll feel fantastic, inside and out.

Update your attire: Ever notice how easy it is to get out of bed when you know you have a new outfit to wear to work? Feeling good about how you look can put a spring in your step and motivate you to get up and out the door. When you notice that your fitness routine is lagging, maybe it’s time to spruce up your workout attire. Bonus: If you’ve lost a few pounds, you'll get an extra lift from that ego boost!

(BPT) - To lose weight and/or get in better shape consistently ranks as one of the top New Year's resolutions. However, many resolutions to reach this goal fall short or last less than a month because a great idea is seldom successful without a plan to make it happen.

If you've tried and failed to get in shape or lose weight as part of a New Year's resolution, it's time to put a plan behind your passion. Below are five tips from BiPro's 31 Ways in 31 Days challenge. They are appropriate for all ages and fitness levels, so use them to start your own wellness resolution, whether it's on Jan. 1, March 1 or whenever you're ready to make a healthy change.

* Measure your success. Minneapolis fitness expert Chris Freytag says celebrating those small victories will keep you motivated to pursue your final goal, and there are ways to measure your results beyond stepping on the scale. She recommends keeping a workout journal to record improvements in your weight training, biking or running. Record each session in detail so you can review them later and see how your numbers have progressed. It's the perfect pick-me-up.

* Balance your protein intake throughout the day. Most Americans consume barely any protein in the morning, a fair amount for lunch and a lot with dinner. For the best results, you should try to balance your protein intake throughout the day. That way, your body has a constant stream of the nutrients it needs to function at its best. You can estimate how much protein you need each day using the protein calculator at BiProUSA.com. Once you've found your number, be sure you're consuming a steady and balanced portion of protein not only at dinner, but also at breakfast and lunch.

* Get motivated to work out even when you don't feel like exercising. Sometimes you just don't want to work out, but instead of putting it off until tomorrow, Jordan Hasay, a record setting professional runner, says it's important to set small daily goals. "It's all about winning the day," she says. "As a professional athlete, my workouts every day are difficult. It's all about taking baby steps and really looking at one step at a time and setting individual goals for the day."

* Don't let a pre-existing injury postpone your workout. After a decade of playing pro football, Ben Leber had trouble running without pain due to his worn-down knees. So he took up boxing, as his twice-per-week cardio workout. The sport is physical and gets Leber's heart rate up, all without putting unneeded pressure on his knees. Find the sport that appeals to you. Be it boxing, swimming or bike riding, there is a solution out there that works for you and your existing injury.

* Start the day with a protein-packed breakfast. You know starting the day with protein is important, but your busy schedule means cooking eggs and bacon every morning isn't possible. Instead, start your morning with a protein smoothie using this recipe:
- 1 scoop unflavored protein powder
- 1 cup strawberries
- 1/2 banana
- 1 cup almond milk
Blend them all together until they are thoroughly mixed and load them in your travel mug. You'll have a great healthy breakfast to start your day.

While Jan. 1 is a popular day to kick off a health and fitness goal, any day of the year can mark the start of your new life, you just have to set a plan and follow through. So don't delay. The better you is out there, so seize it before the new year rolls around again. To find more tips from the 31 Ways in 31 Days challenge, as well as other healthy recipes, visit BiProUSA.com.

(BPT) - Does your exercise routine live and die by the treadmill? Does your workout consist of an hour on the elliptical? While you can't ignore the positive impact aerobic exercise has on your health, it may not be the dream weight-loss solution you hope for.

"It seems an awful lot of people walk, jog, run and cycle on a regular basis, hoping the time spent on the treadmill, bike or trail will equate to drastic weight loss results," says Paul Kriegler, registered dietitian and nutrition program manager for Life Time Fitness. "There's a fair amount of research on how much cardio is best for realizing health benefits, but there are a few factors that could be compromising those benefits for you."

You're doing cardio, but moving less throughout the rest of the day.

Think about this: you wake up early, get to your health club and work hard for a solid hour, spinning your legs until they feel like jelly. A puddle of sweat surrounds your bike and your heart rate monitor says you burned 950 calories. That's great, until later on, you forgo your normal walking break because you feel too worn out. And later that evening, you catch a nap before dinner rather than walking the dog or mowing the lawn. People often justify inactivity in the hours after a strenuous workout. Most experts recommend getting the majority of your movement throughout the day instead of condensing it into one particular segment.

You're doing too much cardio.

The health benefits of cardiovascular training appear to begin after around 30 minutes of moderate intensity four to five days per week, totaling around 150 minutes. When it comes to cardio, more isn't always better, especially if you don't give your body time to recover. According to an article titled "Effect of the volume and intensity of exercise training on insulin sensitivity," published in the September 2013 edition of the Journal of Applied Physiology, opting for long, frequent sessions is often less effective than shorter, higher intensity. Doing long sessions of cardio, more than 60 minutes, is rarely necessary unless you're training for a specific event. Another observational study of recreational joggers suggest you're better off capping your strict cardio time at 30 minutes and including several days per week of resistance training.

You think cardio means "I get to eat extra calories without consequence."

While exercising to burn off some energy may give you a little room for forgiveness, exercising to prepare for or undo poor eating habits doesn't guarantee you results. In fact, according to a study in PubMed, large amounts of cardio training have been shown to induce compensatory eating patterns, especially in women. It's easy to get into this mindset, but exercise is far more than just a way to expend calories. Well-planned, properly executed bouts of activity can stimulate your body to go through incredible changes, but not if you're using food as a reward.

All your cardio sessions are the same.

Cardio can be helpful for getting a little solitude or zone out time, but doing the same workout every day when you're looking for results is definitely not the answer. A good exercise program incorporates variability from one workout to the next. Your body has a few major energy systems, and they all need to be challenged over time. Try an Active Metabolic Assessment from Life Time to scientifically determine your most efficient heart rate zones so you can exercise smarter.

Cardiovascular exercise may promote a positive mood, better cognitive function and reduce diabetes risk, but only if you do it right. Take these factors into consideration the next time you lace up your gym shoes and hop on the nearest cardio machine.