Fitness Trends in 2021

Fitness trends have been the subject of studies  of ACSM’s Health & Fitness Journal® (FIT) for the last 15 years. They have circulated an electronic survey to thousands of professionals around the world to determine health and fitness trends. 

While survey was designed to confirm or to introduce new trends  that will have a perceived positive impact on the industry according to the international respondents, I am sure that such information is also important for people who are looking for new alternatives of being healthy and stay active.

Here are the survey results. 

Top 20 Worldwide Fitness Trends for 2021

It’s obvious, that the big changes within the health fitness industry due to the COVID-19 pandemic resulted in the new trend that uses digital streaming technology to deliver group, individual, or instructional exercise programs online. Online training is available 24/7 and can be a live class (live streaming workouts) or prerecorded.

The second place took the wearable technology that includes fitness trackers, smart watches, heart rate monitors, and GPS tracking devices. These devices can be used as a step counter and can track heart rate, body temperature, calories, sitting time, sleep time, and much more.  New innovations include blood pressure, oxygen saturation, and electrocardiogram.

I guess nowadays almost everybody has a watch that helps to measure everyday activity and calories intake. Such devices became one of the most popular choices for a gift. Therefore, it is quite understandable why this position is in second place in popularity.

I also want to draw my attention to a few more positions in this list. As a personal fitness trainer, I noticed that there really is a trend that people who are over 50 and 60 years old come to my classes more and more often.

I am very happy about this. After all, this means that people are living longer, working longer, and remaining healthy and active well into their retirement from work.


And the last but not least among the fitness trends is health/wellness coaching. In fact, it’s the main approach of my work now. Health/wellness coaching uses a one-on-one (and at times small group) approach with the coach providing support, goal setting, guidance, and encouragement. The health/wellness coach focuses on the client’s values, needs, vision, and short- and long-term goals using behavior change intervention strategies.

Based on my experience and market analysis, I also have my own vision of fitness trends this year:

1) The Body&Mind fitness approach is becoming more popular. Due to the constant stress present in life, as well as an increase in the time spent sitting at home at computers, TV shows, phones and in the car, more and more people want not just to “tighten up” and get rid of possible discomfort in the back, neck, lower back, but also to relax psychologically, reduce stress levels and become more confident, calmer and more focused. But all this can be achieved with the help of a competent mindful fitness approach. Within the framework of which I carry out my working practice.


2) A “smart” holistic approach to fitness. An increasing number of people understand the importance of working on the feet, pelvis, chest, because everything is connected with everything in our body. The phrases “step pattern” or “fascia” are more used and understandable.


3) Express workouts and office warm-ups. Short (15-30 minutes), effective and interesting. The distance between life and exercises are getting smaller. We stop dividing the day into work and physical activity. We understand that sitting all day, and only going to the gym in the evening, is not so effective. We introduce exercises into the work process: walking during lunch, working meetings outdoors – all this makes us more conscious and active.

Well, friends, are you trending? I definitely am! And the fact that you are here with me means only one thing: WE WILL GROW AND DEVELOP TOGETHER.

Join my Health Community in Instagram @transformbst and see you in my training sessions.

Human energy. Learning the basics

Human energy is a subtle substance, which in yoga is called with the Sanskrit word “prana”.

Prana permeates our entire body. According to such a yogic text as “Hatha Yoga Pradipika”, prana moves in our body through 72,000 channels. There are three main such channels: ida, pingala and sushumna. Depending on which channel the energy flows through, a person will manifest certain qualities. The flow of energy through one or another channel determines in which “mode” (the quality of material nature) a person will be.

Three channels of energy

If the energy flows through the right (solar) channel, such a person will be in the mode of passion. This is often manifested by chaotic active activity, which, as a rule, does not bring any objective benefit in the end, except for useless fuss.

If the energy flows through the left (lunar) channel, a person will be in the mode of ignorance. This is manifested by passivity, melancholy, depression, despondency, passive aggressiveness, and so on.

If the energy flows through the central channel, a person will be in the mode of goodness. Being in the mode of goodness is manifested by the presence of virtuous qualities and positive altruistic activities that bring objective benefit to others.

Energy system. Chakras

The interlacing of energy channels in the human body form the so-called “chakras”. There are different versions of how many chakras there are in the human body, but according to the most common classification there are seven of them. The chakras have the property of accumulating and expending energy. Depending on the level of their development, a person can spend energy through one or another chakra.

The higher the level of spiritual development, the higher the chakra a person uses most often. The three lower chakras are manifested by animal instincts and selfish motivations. If a person’s energy rises to the fourth chakra, and he manifests himself through this chakra, this is already a Person with a capital letter. He has altruism, compassion, seeks to benefit others. At this level, there is still ignorance, so a person’s actions may be inadequate, but the motive is almost always noble.

At the level of the fifth chakra, a person manifests himself more rationally and uses his capabilities more effectively. Among the disadvantages that manifest themselves at this level is a heightened sense of justice, the desire to “do good” to everyone, often against their will.

The sixth chakra is the chakra of creative people. It is important to understand that creativity can be different. If creativity is aimed at creation and carries a reasonable, kind, eternal, such creativity is almost always a sign of manifestation through the sixth chakra.

The seventh chakra is the highest point of perfection of a living being. At this level there are enlightened beings. This chakra has no measure in terms of describing its qualities.

Thus, the energy system of a person determines his motivations, mental tendencies and directions of development/degradation in almost everything. Deep knowledge about the structure of the energy system allows you to gradually take control of your energy and elevate your consciousness.

Human energy sources

The principles by which the human energy system functions are more or less clear. But where does this energy come from?

There is an opinion that each of us already has all the amount of energy that we are supposed to have for our entire life. Whether this number is the same for everyone or not is a moot point. Most likely, everything is conditioned by a person’s karma. That is, each of us comes into this life with the energy potential that was accumulated due to certain actions in past lives. And our task is only to correctly realize this potential. Firstly, you need to be able to open it, and secondly-to use it correctly.

You can imagine that we were born in this world, having a large bank account. And the first thing we need to do is to remember the code from our account, and the second is not to spend all the accumulated funds on entertainment and parties. And how to perform these two tasks is what yoga teaches.

Therefore, it is much more important not how much energy potential each of us has, but how we can properly dispose of it.

Human vital energy

All our actions are our energy. Everything we possess is a manifestation of our energy. For example, poverty and wealth are determined only by the level of human energy. Well, and his karma, of course, but these are interrelated concepts.

If a person purchases something expensive, he spends a huge amount of his energy. Or if just some benefits manifest themselves in a person’s life, it also wastes his energy. There are interesting statistics that people who won very large sums in the lottery or in the casino died within a year or the next few years.

Why is that? Because if a person wins a large sum, this, contrary to popular misconception, does not just “fall from the sky”. And in this way, his good karma manifests itself for a person, and a huge amount of his vital energy is spent.

Imagine that a person had some kind of reserve of vital energy, which was designed for 80 years of a more or less healthy happy life. And then all this stock falls out on him for the day. That is, all his vital energy, all his “fuel”, on which a person should have lived his 80 years, burns up in one day. And what is left is enough for several months, at best — several years. And then the energy is completely exhausted, and the person dies.

We live only because we have this vital energy. As soon as it ends, death occurs. And this is not necessarily death, it can be any illness.

How the energy is taken from a person

 In the modern world, a person is literally “bred” from birth to lose energy. Why is that? This happens for a number of reasons.

First, the most profitable business is done on vices and addictions. And what is addiction? This is the desire for a regular loss of energy through some kind of passion. And if a person is “hooked” on some kind of addiction — he becomes an ideal consumer.

That is why in the modern world, children from birth (sometimes even by the hands of their parents) are immediately hooked on the maximum number of passions: sweets, movies, computer games, and later — sex. All this is a huge energy cost, and it is not as harmless as it seems.

Today it is very difficult to find a teenager who would put some self-development above sensual pleasures. And the result is very sad — by the age of 25-30, we can see worn-out bodies with empty eyes and a complete lack of interest in life.

Depression has become a real pandemic of our society today. According to approximate statistics, almost every third person today suffers from some form of depression.

And what is depression? This is the most vivid manifestation of the lack of vital energy. When all the energy is spent on passion and entertainment, emptiness comes.

When there is a constant leakage of energy, a person simply does not have the opportunity to accumulate it in order to do something, hence laziness and apathy arise. Even regular coffee consumption or “moderate” alcohol consumption will constantly take away a person’s energy, depriving him of a full life and certain opportunities.

Human energy level

The level of energy can also be compared with the level of egoism.

On the first three chakras, egoism literally obscures the eyes and clouds the mind, forcing a person to chase only his own pleasures and personal gain. And only starting from the fourth chakra, egoism gradually comes to naught.

And the higher the energy level, the more altruistic a person becomes, which means that he is in greater harmony with the surrounding world. This is exactly the goal of increasing your energy level — to live a more harmonious life.

Yoga for beginners. Transformation of Body and Soul

Yoga as a way of life

Yoga is one of the most popular types of physical activity around the world. However, it should be remembered that yoga is not just a workout and a fashion statement, but a certain philosophy, a source of spirituality and a way of life. The main task of yoga is to improve the health of the soul and body, which go in parallel and in harmony.

It is great that now yoga practices are not perceived only as a thing for spiritually enlightened “strange” people. Yoga, as a set of physical exercises, has confidently entered the fitness industry. And many people liked it as an alternative to the gym, because strengthening the muscles with the help of yoga is gentle, but also effective.

But do not forget that initially, yoga is a whole spiritual teaching, a way of life. And what we meet in fitness gyms, this is only a small part of this direction.

When a person begins to adopt a yogic lifestyle, his worldview and daily habits change dramatically, but at the same time these changes occur very gently. When deciding to practice yoga as a lifestyle, you should understand that the changes will be complex and can completely change the usual course of things.

What is the philosophy of yoga?

Yoga first of all teaches you to live consciously, to see causes and effects, to show common sense in everything (to act according to your experience, teachings and experience of teachers),  it eliminates automatism.

The efficiency of life is determined by energy. We transfer this energy from life to life, which means that we are born with a certain reserve. You can spend it on thousands of actions and things, direct it to the implementation of projects or the satisfaction of worldly desires, or divert attention from all external things and direct energy to self-development, increasing its potential.

In addition to accumulating energy, it is important to learn how to control it and avoid unnecessary spending. In modern society, the entire infrastructure is set up to download as much vital energy from people as possible. To prevent this from happening, take responsibility for your life and start making an effort.

A day in yoga lifestyle

It is considered that:

From 4 to 10 is the time of the mode of goodness. At this time, there is an awakening, it is favorable for prayer, study of the scriptures, meditation, yoga.

From 10 am to 22 pm is the time of the influence of the mode of passion. At this time, there is an active activity.

From 22 to 4 am — the time of influence of the mode of ignorance. This is the time of sleep-immersion in self-forgetfulness.

Balancing activities with the rhythms of nature, a person harmoniously performs their tasks during the day. Failure to comply with the regime leads to stress, exhaustion and, as a result, illness.

People used to consider fatigue, drowsiness, apathy and depression the norm of life and came up with a variety of means to restore activity, from coffee and tea, sweets to pills and strong drugs. But is it worth the effort, when there is a natural and free way-compliance with the daily routine, familiar from a long time ago?

Why and how to start practicing yoga

Yoga practices are the choice for those who want to put both the body and the mind in order. Regardless of age and weight, exercises (asanas) improve physical fitness and give peace of mind, harmony, and bring the quality of life to a new level.

It is not difficult to start practicing yoga.

Most techniques allow you to start yoga with any level of physical fitness.

Many people recommend that you first study all types of yoga, and then, based on the information, make a conclusion that suits you.

I would recommend that those who are not familiar with yoga at all, start with any video you like on YouTube or go to any yoga class available at your fitness club. Why complicate it? Start with the simplest thing available.

Turn on the video lesson and repeat after the instructor right in your pajamas. And then look at the feelings, if you want to improve, then you will feel in which direction you want to do it.

You will understand exactly what you are interested in and want to work on, whether you need a special suit and mat or you are quite satisfied with classes without any equipment.

To be honest, when I first started studying yoga, I was afraid of all the strange names and varieties. I just wanted to start practicing, but I didn’t understand where to go and what I would have to do there.

Many people generally think that until they have a special yoga mat, it is simply impossible to start practicing. But it takes months, or even years, for some people to just buy this mat.

Types of yoga

If you have already tried to practice yoga on your own and realized that you are interested in it, then you can delve into the theory and understand what types of practices exist.


An energetic practice that will not let you relax. One session consists of several poses with a duration of five breathing cycles. Between them, a “greeting to the sun” is necessarily made.


The safest variety. The average duration is 3 hours, but you can come and go whenever you want, take breaks, maintain your own pace, and not the pace of the instructor. The demonstrated asanas can be repeated as long as required.

Vinyasa flow.

Only business, no unnecessary information about the muscle groups that work, the benefits, the effect, the designations of asanas. This is a complete immersion in the inner world, as well as a high intensity of exercises.


This species was created in the 70s of the last century. It consists of exactly 26 asanas that strengthen the muscles, develop stretching of the body, and perform compression of internal organs. In order to get rid of toxins, the air in the room is heated (sauna effect). Therefore, you will have to sweat well.


The basis of this knowledge is to work with the spine, restore it, and support it. Traditional asanas are supplemented with breathing practices, meditation.


No meditations, mantras, breathing techniques, only physical activity through asanas.


A great option for those people who lead a sedentary lifestyle or do not move much. Yin variety relieves tightness, stiffness in the muscles, increases flexibility, elasticity. The duration of one asana can be up to 10 minutes. Thanks to meditation, this type is often chosen by athletes before serious competitions, athletes.


Includes reading, listening to special musical compositions, doing vinyasa poses, singing. This direction is considered a separate philosophy, which allows you to get rid of excess.

All types are aimed at relaxation, getting rid of stress, gaining knowledge, skills for understanding your body. But some focus on stretching, others-on posture and back health, strength exercises.

It is necessary to first understand why to start practicing yoga, in order to choose a specific type, to fully focus on it.

All modern trends, one way or another, are based on the 4 oldest varieties of Indian practices:

    • Hatha yoga. The goals of the classes are achieved through special breathing exercises (pranayam) and performing asanas (static poses);
    • Raja Yoga (Janyana). The technique focuses on meditations and exercises for the mind;
    • Bhakti yoga. All actions are aimed at achieving enlightenment;
    • Karma yoga. Practice involves performing any exercises aimlessly and selflessly.


Yoga is the path of the soul and body. There is no right or wrong choice here. Here is your mental and physical comfort.

Do not rush to put yourself in a strict framework, start with a few actions, but follow them regularly, gradually they will become a useful habit.

Do not blame yourself if you could not observe the regularity, the main thing is not to stop, and the result will manifest itself. But do not be fooled by excuses that you are hindered by work or family, there are thousands of opportunities in the world, it is only necessary to go out of the usual framework.

A healthy lifestyle helps to cope with all things faster and better. Gradually, you realize that it is impossible to separate where the practice is and where it is not. Every event, every moment will be filled with meaning and opportunities for self-improvement.

Yoga teaches you to think, move, and breathe effectively. Yoga classes allow people to better understand the processes taking place in the world, to see personal goals more clearly, to develop willpower and sharpness of mind.

They give you the opportunity to look deep into yourself, to understand your needs, to learn self-diagnosis, to acquire inner happiness and positive emotions that you want to share with others.