Fitness Trends for 2012

And after ACE surveyed more than 1,500 personal trainers, exercise scientists, group fitness experts, and lifestyle and weight management coaches, the group found some positive attitude shifts among American dieters. For example, although many are still focused on quick weight loss tricks and gimmicks, there's increasing interest in a long-term lifestyle changes for better health, says ACE exercise physiologist Jessica Matthews, MS.

"People are more focused on a complete picture of wellness, both emotional and physical," Matthews says. "It's not just about exercise; there's really been a shift toward creating the best versions of themselves possible."

Some of the most popular New Year's resolutions are about getting fit, losing weight and eating an all-around healthier diet. But lofty goals such as these are often easier said than done.

As many as 100 million Americans make New Year's resolutions, CNN reports. Somewhere between 40 and 45 percent of those people stick to their resolutions six months later, John Norcross, Ph.D., a psychology professor at the University of Scranton who has researched New Years resolution outcomes, told NPR.

Here at Healthy Living, we want you to succeed in making healthier choices, but we know it's not easy. Most important of all: Be realistic. "When you make a resolution, it should be achievable and sustainable," says Elisa Zied, M.S., R.D., C.D.N, author of Nutrition At Your Fingertips. "The more specific the resolution the better."

That's why we've examined some common healthy resolutions and consulted the experts on how to make them fail-proof. You'll be able to stick to these 365 days a year.

1. Get Fit

About 15 percent of people who make resolutions for the new year cite getting in shape as their top priority, WebMD reports. But by some estimates, as many as 60 percent of people let those new gym memberships drain their bank accounts without reaping the benefits, according to Time.com. In fact, a 2006 study found that gym-goers sweat it out less than five times a month, which sends the price per visit sky-high.

Make it fail-proof: "Fitness can be a goal in and of itself," says Zied, "but how will you know when you're fit?" Pick a specific goal like being able to do more pushups or jump rope for longer, she suggests, so you'll be able to track your progress. Other improved resolutions are to aim to exercise four days a week or to try to up the amount of steps you take each day until you reach 10,000. "Walking is free, doable and enjoyable when you listen to good music or are with a walking buddy with whom you enjoy conversation," says Zied.

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2. Lose Weight

Year after year, losing weight is one of the most popular New Year's resolutions. And yet more Americans are overweight and obese than ever before. One thing getting in the way is the loftiness of a weight-loss resolution. It takes cutting or burning off 3,500 calories to lose a pound a week (that's 500 a day)!

Make it fail-proof: "A better resolution is to learn to manage healthy weight long-term," says Zied. "You need to have a clear idea not only of where you're going, but how you plan to get there." That could mean starting a food journal to track what you eat and how much of it, making plans with an exercise buddy or personal trainer to keep you accountable to a fitness regimen or even simply weighing yourself every day.

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3. Eat Healthier

Chances are you know when you've made an unhealthy food choice, but whether you need to focus on smarter serving sizes, cutting back on sodium or swapping natural sweeteners for added sugar, it's important to be more specific about your goals.

Make it fail-proof: Think about what foods or food groups you aren't getting enough of and focus on what you can add to your diet rather than take away, suggests Zied. That might mean eating more fruits and veggies, replacing refined grains with whole grains or choosing lean, fresh meat over fattier, processed meats, she says. You can also trim portion sizes. "Taking a few less bites at each meal, ordering smaller portions when grabbing takeout and serving smaller portions when eating at home can help you shave off some calories and still enjoy the foods you love," says Zied.

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4. Unplug And Recharge

USA.gov lists "manage stress" as one of the most popular New Years resolutions, and it's not hard to understand why -- 44 percent of Americans say their stress levels have increased over the past five years, according to the American Psychological Association.

But even kicking back requires a better plan. "You can find all kinds of techniques to reduce stress: meditation, yoga, listening to music, regular jogging," says Paul J. Rosch, M.D., F.A.C.P., president of the American Institute of Stress and a clinical professor of medicine and psychiatry at New York Medical College. "But the fact of the matter is stress is very different for each of us."

Make it fail-proof: "Find something you enjoy doing and that you will adhere to because it's pleasurable, not something that somebody dictates to you that you have to comply with," says Dr. Rosch. It might truly be meditating or doing yoga, but it could also be having dinner with your best friend, watching your favorite movie or taking a bubble bath. Work on turning stressful situations into enjoyable experiences, say, by listening to a book you haven't yet had a chance to read yet while stuck in traffic. Make your resolution attainable by devoting just 15 or 20 minutes a day to whichever calming activity you pick.

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5. Prioritize Sleep

The National Sleep Foundation's annual Sleep in America poll found that in 2011, 43 percent of Americans from age 13 to 64 say they "rarely or never" get a good night's rest during the week, and 60 percent report experiencing some sleep problem (whether it's snoring, waking up in the middle of the night or waking up too early) every or almost every night.

But knowing we're not sleeping enough -- or at least not sleeping well -- doesn't make it any easier to change our poor sleep hygiene come January 1.

Make it fail-proof: Natural supplements like melatonin can help some people who have trouble falling or staying asleep, says Dr. Rosch. If your problem is tuning out distractions, try putting your electronics to bed --yes, that means the cell phone, too-- an hour before bedtime, writes HuffPost blogger Tracey Marks, M.D. Analyze your evening and morning schedules and commit to a sleep routine, writes HuffPost blogger Dr. Michael J. Breus that you can stick to, which will allow you to get closer to eight hours of sleep a night -- that includes going to bed and waking up around the same time on weekends, too.

6. Quit Smoking

For many people, successfully kicking the habit isn't a one-shot deal. In fact, it takes multiple attempts to quit for good for as many as six out of every ten smokers, Deb Brown, Mid-Atlantic American Lung Association CEO told Essential Public Radio. However, almost 60 percent of smokers report quitting for at least one day with the goal of stopping for good, according to the Kaiser Family Foundation.

Make it fail-proof: Quitting smoking is not a one-size-fits-all endeavor. But planning ahead helps. In this case, saying you'll start on January 1 is actually a good idea; set New Year's Day as your quit date and stick to it, says the CDC. Make sure that friends and family are on board, so they can be supportive, and that you've discussed your options with your doctor.

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1. Yogalates - A combination of yoga and Pilates. This is great for the core and toning.

2. Zumba - This is a dance/rhythmic exercise that is great cardio.

3. Cross Fit - A combination of weight and non-weight exercises that helps build muscle and burn fat.

4. NIA - A spiritual non-impact aerobics. It is great for toning and easy on the joints.

5. TRX - This is a suspension training workout that builds muscle and is great for core strength.

So kickoff the new year in style! Make it a goal to be healthier, stronger and fitter than you were in 2011!

Hot Yoga, stress release, population specific training programs and exercise prescriptions on the pads of health care practitioners will be top priority in 2012.

For the first time, twenty-five of Canada's leading fitness experts weighed-in on the top 10 Canadian Fitness Trends for 2012.

Experts with backgrounds in physiotherapy, kinesiology, exercise physiology, health promotion, fitness and information technology, fitness facilities and equipment and almost 400 years of combined experience in the fitness industry, reported on what they feel will be the key trends in fitness for next year.

Small group training in the form of a coach/personal trainer leading a group of participants ranked #1 overall in fitness trends for 2012.

Educated and experienced fitness professionals ranked in the top 5 key trends. This item has held top spot for five consecutive years on the American College of Sports Medicine (ACSM) survey of the top fitness trends.

Zumba and dance infused group exercise classes came in a close second as exercisers want to blast away the 'work' in workout and pack their workouts with energy and fun.

Top 10 Canadian Fitness Trends predicted for 2012:

1. Small Group Training. Many individuals want the benefits of working with a personal trainer and the motivation that comes with working in a group/group setting. Working out in small groups of 3 to 12 with a certified coach (small group training instructor) is an economical solution for a lot of people. Examples include TRX® Suspension Training (www.trxtraining.com, Boot Camps and CrossFit www.crossfit.com).

2. Zumba and Dance-focused Group Exercise Classes. People want to have fun and enjoy their workouts and have the freedom to move. ZUMBA FITNESS® is an exhilarating, effective, easy-to-follow, Latin-inspired, calorie-burning dance fitness-party that's moving millions of people toward joy and health. www.zumba.com

3. Demographic-specific programming. Fitness professionals understand that programming needs to be targeted to specific populations to engage and maintain participation. Older Adult Programming, Child and Youth Programming, Sport-specific training, Rehabilitation and Cardiovascular Health Programs are populations that top the list.

4. Educated and experienced fitness Professionals. Fitness professionals are continuously specializing and expanding the services and programs they provide. It is important for consumers to choose a fitness professional that is certified through internationally recognized organizations like canfitpro. www.canfitpro.com

5. Corporate Wellness Programs. Workplaces are focusing a lot more on employee health and wellness. Due to the increasing costs of absenteeism and health insurance and the negative impact on a company's bottom-line of an unhealthy workforce, many companies have instituted comprehensive health promotion programs to encourage a healthier workforce. GoodLife Fitness Corporate Wellness offers a wide-variety of customizable options like on-site Group Exercise Classes, wellness workshops, on-site flu clinics, special corporate membership rates and organizational health audits. http://www.goodlifefitness.com/CorporateWellness/

6. CORE Training and Functional Fitness. As the Canadian population ages, people understand the great value of fitness and core strength for preventing injury and illness and being able to do everyday activities with ease, like climbing stairs and playing with children. CXWORX is a 30-minute group exercise class that is based on cutting-edge scientific research. It combines the best of personal training with the energy of a group fitness class. CXWORX is ideal for tightening your tummy and butt, while also improving functional strength and assisting in injury prevention. http://www.lesmills.com/cx30/about-cx30.aspx

7. Hot Yoga and more accessible Yoga. Hot Yoga continues to be a key trend for exercisers who are looking for the mind-body-spirit benefits of activity and enjoy the health benefits of the heated studios. YogaFit® is Yoga for the Fitness Industry. It is a new program in Canada that makes Yoga easy to understand and more appealing to a greater number of people. www.yogafit.com

8. Lifestyle Coaching. The role of the fitness professional continues to expand to include lifestyle coaching, nutrition counselling and stress management. Allied health services like massage therapy, chiropractic care and services like one-on-one yoga are also emerging to compliment the programs and services provided by fitness clubs, personal trainers and group exercise instructors.

9. Exercise and Fitness integrated into the traditional healthcare system. Physicians and allied healthcare professionals increase prescribing exercise and activity to their patients. Fitness becomes a key part of injury and disease prevention, treatment and rehabilitation.

10. Express Workouts. Life is very busy and most people want their workouts to be quick and effective. Many group exercise classes and strength training circuits provide 30 minute express-style options which not only help you achieve your health and wellness goals, but are also great for the beginner exerciser. GoodLife Fitness suggests you try the Fit Fix Circuit 2 to 3 times per week to get a full-body strength training workout that takes only 20 to30 minutes. www.goodlifefitness.com/FAQ.aspx

"Prioritizing your health and wellness should be at the top of everyone's resolution list for the new year," said Kim Lavender, Director of Team Training for GoodLife Fitness. "The top fitness trends for 2012 have something for everyone whether you are a seasoned exerciser or it is your first time lacing up running shoes. My advice is to get started, keep moving, do it with a friend, and find something you love. Make this the year you take control of your health and wellness and reap all of the incredible benefits of being active. Everything you need is within your grasp."

With these Top 10 fitness trends, the Experts agree, Canadians of all ages and fitness levels can look forward to making 2012 their healthiest year ever.