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While promoting her music video for her newest single Mo Bounce, Iggy Azalea told a radio station that she lost 15 pounds in one week by dancing to her new twerk -heavy song.

"It's a lotI went on a meal plan before the video because I knew I would have to be dancing fairly skimpily dressed," she said, according to E! News . "I did a lot of rehearsals actually, and man I lost 15 pounds in a week dancing to that song!"

Iggy may or may not have been exaggerating, but even so, rapid weight loss like what she's describing isn't exactly healthyin fact, for most, it's flat-out dangerous. Doctors usually recommend no more than 1 to 2 pounds of weight loss a week, depending on your medical history. Anything more than that often means it's been done through unsafe dieting practices that can have major consequences for your health.

Clifton Page , M.D., sports medicine physician at the UHealth Sports Medicine Institute at the University of Miami, tells SELF that one tell-tale sign of rapid weight loss is loss of fluid and dehydration"meaning you're not actually losing pounds of fat, but rather depriving your body of the water it needs to function. Losing water weight can disrupt the bodys systems and lead to cardiac arrhythmias, increased cramping, muscle damage, and kidney damage. "It can put a hit on your body and can lead to irreversible damage," he says.

Our bodies need water and other fluids to function properly, and if you become dehydrated, some of these processes may not function normally, womens health expert Jennifer Wider , M.D., previously told SELF . Severe dehydration can have dire consequences. Those consequences can include heat stroke or exhaustion, seizures, and even death in the most extreme cases, according to Mayo Clinic.

Experts also note that losing lots of weight quickly usually isn't a sign of increased exercising, as Iggy suggests, but rather because of over-restricting calories. Not eating enough can lead to lack of nutrients, low energy, constipation, constant feelings of hunger and thirst, and irritability. Nutritionists usually warn that women who want to lose weight should not go under 1,200 calories a day, but your personal number is dependent on many factors, including your basal metabolic rate (the amount of calories your body burns at a resting state) as well as how much activity you do in a day. You can read more about calories and weight loss here .

No matter what, chances are if Iggy did experience a significant amount of weight loss in a short time, the results would be temporary, rather than sustainable. "If she was to go back to her normal eating behavior, she'd likely regain some of that lost weight," Christine Ann Pellegrini , Ph.D., an assistant professor of preventive medicine at Northwestern University Feinberg School of Medicine, tells SELF. In short, losing a lot of weight quickly is dangerous and ineffective. So if you catch Iggy Azalea's newest single, let it inspire you to dance, but do it for the fun of itnot because you want to twerk your way to weight loss.

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BUFFALO, NY - APRIL 06: UFC Light Heavyweight Champion Daniel Cormier holds an open workout for fans and media at the KeyBank Center on April 6, 2017 in Buffalo, New York. (Photo by Kevin Hoffman/Zuffa LLC/Zuffa LLC via Getty Images)

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Weigh-ins are always a huge deal in any combat sport, whether its the UFC, wrestling, or boxing. Cutting weight is a part of every sport, and those who participate tend to learn some tricks over the years they compete.

Whether they learn how to cut weight quickly by wearing trash bags, or certain scale tricks, everyone knows them, and that may include UFC Light Heavyweight Champion Daniel Cormier.

Cormier made waves Friday morning at the UFC 210 weigh-ins when he moved off the scale to allegedly drop 1.2 pounds and hit 205. After weighing in at 206.2 just two minutes earlier, already stripped down and hidden behind a towel, Cormier then hit 205 after his brief disappearance from the weigh-in room.

Cormier claimed to not understand what pushing down on the towel could do to a fighters weight, but as someone who has been weighing in between wrestling and fighting for at least 20 years at this point, he has to have learned some moves along the way.

Its just one of the many tricks those stepping on the scale use throughout their sports, as the towel helps to take away some of the force of your body on the scale. People can believe that Cormier maybe just went to the bathroom quickly and came back, but when youre not using your hands the first time and hit 206.2, and then hit 205 with your hands, something is up.

Some digital scales can create issues with weigh-ins, as they can easily be manipulated in different ways. One easy way on some scales to drop a few pounds is by favoring a certain corner of the scale to get rid of the scales balance, affecting its ability to zero out and give an accurate weight.

Other digital scales can be tricked simply by the movement or placement of a power cord, which can take tens of pounds off of someone weighing in. Also, the placement of the scale itself on a certain surface can fluctuate weights, and make you seem lighter than you really are with the lack of force.

Overall, its tough to believe a man whos been weighing in since he was at least in high school doesnt know of one of the oldest weigh-in tricks in the book. Or, maybe he just had to go to the bathroom.

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Weigh-in hacks to know following Daniel Cormier's towel trick - FanSided

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PH

With wedding season nearly upon us and the summer holidays looming, its time to start thinking about shaping up. So weve asked This Mornings Dr Zoe Williams, a former Gladiator and practising GP with a special interest in obesity and weight management, for tips on getting fit for summer. Zoe says it isnt about quick fixes, but advises us that by picking up weights, finding a slimming pal and being more mindful about what we eat, we can be looking our best by the time summer rolls around

Dont resist resistance exercises

Zoe says: To tone up your bingo wings or tummy, you need to build muscle but youll never see those muscles unless you lose the fat thats on top of them. The best exercise to get rid of fat and tone up muscle is resistance training, which basically means exercising using any opposing force dumb-bells, your body weight, tins of beans that cause your muscles to contract. Mix arm exercises with burpees, lunges, squats, star jumps and push-ups.

You dont have to join a gym

Zoe says: If you dont fancy joining a gym, you can incorporate resistance training into your everyday activities. For example, walk home with your shopping bags instead of taking the bus, and take steps two at a time to build muscle in your legs.

The best way to lose weight

Zoe says: If youre trying to achieve fat loss, what you eat is the single most important factor. Exercise alone will not do it. The good news is that you dont have to cut your food intake drastically, just be more selective and eat more healthily. If you have at least five portions of fruit and veg a day, some lean protein, healthy fats and whole-grain carbs, youre likely to be too full to want junk food or empty calories.

Sugar is not the enemy

Zoe says: While its correct that refined, processed sugars are terrible for us, the amount found in fruit and veg is relatively low. A medium orange has about 80 calories and lots of nutrients, and by eating the fruit whole you get the fibre content, too, which will keep you fuller for longer.

This is why smoothies and fruit juice are not a good idea once you blend and break down the structure of fruit or veg, the fibre is altered and your body absorbs it quickly, so you wont feel full for long. And youll consume about five oranges in one glass of juice, which is a lot of calories and sugar compared to the amount that comes from actually eating the whole fruit.

You can lose weight fast

Zoe says: Losing weight for good is about lifestyle change. But if youve got a holiday or event coming up and are desperate to look slimmer, you can achieve rapid weight loss in a short period with an extreme diet, even though it may be mostly water weight that comes off. Some achieve good results on a low-carb or carb-free diet thats easy to follow.

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Paleo, Durkin & Atkins, the most popular diets explained

Consider fasting

Zoe says: Theres emerging evidence that the longer you can go overnight without eating, the better for your health as well as for your calorie intake. Leaving 15 hours between dinner and breakfast is good for weight loss and theres evidence it can lower the risk of diseases such as breast cancer and diabetes. The 5:2 diet where you eat 500-600 calories two days a week and regularly on other days has been shown to reduce the risk of all kinds of diseases.

Cultivate mindfulness

Zoe says: If theres one thing you can do to shed pounds, its to keep a strict food diary. We put so much food in our mouths that were not aware of. If you log what you eat in a diary or phone app like MyFitnessPal and tot up the calories, youll be able to see where youre going wrong. You might realise that a small bar of chocolate has as many calories as a whole plate of veggies, and make decisions accordingly.

Get a buddy

Zoe says: The psychology of weight loss says that attempting it as part of a team can work better than going it alone. If youre slimming and/or exercising with a buddy or group, you wont want to let them down, so youre less likely to eat that chocolate bar. Being part of a group may also tap into your competitive side and provide added incentive.

Avoid feeders

Zoe says: Tackle people in your life who encourage you to eat or drink more than you want: colleagues who are always bringing in cake, the friend who urges you to have another pint. Try to enlist their support instead by saying: Im doing a diet, so itd be a great favour if you didnt offer me any.

Be naughty now and then

Zoe says: From Monday to Friday I dont buy any unhealthy food, so its not in the house. I prepare all my own meals and take lunch with me, or if Im eating out Im as careful as possible.

But because food is a great source of pleasure, we shouldnt deny ourselves. So at weekends or if Im going out for dinner, I eat whatever I want. You have to get that balance right.

This Morning, Monday and Tuesday, 10.30pm, ITV

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Mary Lynn Mitcham Strom, For The Journal News Published 3:51 p.m. ET April 7, 2017 | Updated 22 hours ago

Pregnant fitness(Photo: gdinMika, Getty Images/iStockphoto)

Every pregnancy is different, so theres no one rule about what exercises you can and cant do while pregnant.

Obviously, talk to your doctor about any concerns you have and always listen to your body.

But generally speaking, Helen Jhang, an obstetrician gynecologist at WestMed in White Plains, says theres no need to cancel your gym membership just because youre pregnant.

KEGELS AND KETTLEBELLS:Moms-to-be who work out

WORK IT OUT:Keeping moms-to-be in the gym

I find that women who are well conditioned during pregnancy have an easier time with labor when it comes time to push. Their endurance is better, their backs are stronger, their abdominal muscles are stronger, she says.

And if youre exercising, youre not gaining as much weight so theres less to lose post-partum. How do you exercise safely? Keep these considerations in mind.

Keep your heart rate down. When youre pregnant your heart rate should be 70 percent of your normal target heart rate, says Dr. Jhang. (The formula to find your pregnancy heart rate is 220 minus your age and then multiply that by .7.) You should be able to talk through whatever youre doing. Your brain is smart but its not that smart. It will pump blood to where its needed most, so if youre pumping less to your uterus and more to your lungs, thats not good.

Consider your fitness level before pregnancy. If youre a marathoner and want to keep running, go ahead. But nows not the time to step it up or try something new.

Avoid injury. It may seem like a no-brainer, but you wont be working with the same body in month one and month six. Your center of gravity changes as pregnancy goes along, says Dr. Jhang. Sure, you can do yoga, Pilates, and light aerobics. But maybe skiing is not such a great idea.

About those abs: You can still do stomach-strengthening exercises during pregnancy, says Dr. Jhang. Sit-ups are OK during your first trimester, but you cant realistically do them much after that. Avoid laying flat on your back for an extended time, she warns. It can reduce blood flow to the fetus.

Walk: For people who are not good exercisers, this is a good time to start walking. It can help you metabolize meals. Try walking for 15 to 20 minutes after dinner, says Dr. Jhang. You dont even need a gym membership to do it.

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People love their bananas. Ask anyone to grab a snack, and 9 times out of 10 theyll pull out a banana from their backpack and pocketbook. In fact bananas are the most popular fruit in the US with the average person consuming 25 pounds a year. They dont need any washing or refrigeration. They are high in fiber and potassium, and low in calories. What could be wrong with them? Depending on the ripeness and size, a banana can have a huge impact on blood sugar. That can be a good thing if you are running a marathon, but a bad thing if you are watching your blood sugars or tryingto lose weight. Bananas are not alone in spiking blood sugars; there are other foods high on the glycemic index scale that do the same thing.

Glycemic index (GI) is a scale used to measure the impact of a specific food on blood sugar. GI ranks foodin comparison to a food reference point, either glucose or white bread, which are both ranked at 100. The GI of a food tells you how quickly the sugar from the food will enter the blood stream. Eating low GIfoods have helped with weight loss as well as maintaining steady blood sugars in those with prediabetes or diabetes. Eating foods that keep blood sugars from spiking requires less insulin. A lower blood insulin level lessens the workload for the pancreas, preserving its function, and also helps with weight loss. Here are some examples of low, medium and high GIfoods:

Glycemin index is only part of the picture. To completely understand how much a food will impact blood sugar you also need to know how much sugar it will deliver. This is called the glycemic load. Glycemic load takes into consideration portion size.A glycemic load of 10 or below is considered low, while a glycemic load of 20 or more is considered high.

ripe bananas are sweeter but also have a much higher GI

The American Journal of Clinical Nutrition maintains a list of glycemic index and glycemic load of over 750 commonfoods. The table below lists glycemic index, serving size based on grams, and glycemic loadof a ripe banana, a slightly under-ripe banana and an over-ripe banana with some brown spots. I could not find any information on a fully green banana, but you can safely assume it has an even lower GI than the slightly under ripe banana.

A study reported in Diabetic Medicine on the effect of banana ripeness on blood sugars in people with type 2 diabetes, revealed:

Green bananas contain more resistant starches. Resistant starches are starches that resist digestion in the small intestine. Resistant starches are fermented by our healthy gut microbes and help to produce vitamins and health-promoting compounds as well as destroy potential cancer causing toxins. Resistant starches also help to reduce blood sugars.

When fruits ripen the resistant starches convert to sugar which is why a ripe banana tastes sweeter and will raise blood sugars much more than a green banana.

This is where Glycemic Load comes into play. A small banana has 18.5 gms of carbs, while a 9 inch banana contains over 35 gms. When you consider serving size in addition to ripeness, you can easily see how blood sugars could really spike by eating a large ripe banana.

Diabetes.org discusses other factors that impact the GI of foods.

I remember my mother telling me that green bananas would give me a stomach ache. Part of that problem is from the fermentation process that occurs in the gut. People with a normal digestion and a healthy diet should not experience this problem. But people with irritable bowel syndrome or some other digestive problem, green bananas could cause gas and bloating.

For the rest of us, unless you are getting ready for a marathon, this is what you should do:

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Go bananas, but go green for a lower glycemic index - Bangor Daily News (blog)

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There are a lot of people working out atPlanet Fitness (NYSE:PLNT)these days, and that includes its stockholders. The value-priced gym operator announced this week that its membership based topped 10 million accounts by the end of March.

Any membership-based outfit hitting eight figures in premium users is notable, but for Planet Fitness it's even more impressive because it had just 8.9 million members at the end of 2016. Increasing its rolls by 1.1 million thrifty fitness seekers in just three months is a pretty big deal. Planet Fitness' user base grew by just 1.6 million for all of 2016.

It's true that the first quarter is a seasonally potent time for gym sign-ups given the nature of New Year's resolutions. Planet Fitness is there to meet both the resolutions to get in shape as well as the call to be more frugal with money given its contract-free memberships starting at just $10 a month.A whopping 1 million of the 1.6 million net new members in 2016 signed up during the first three months of last year. But 1.1 million net additions is still a new record for Planet Fitness, and the scalability of its model will make the most of its 10 million accounts.

Image source: Planet Fitness.

Hitting 10 million members has been the handiwork of expansion. Planet Fitness kicked off the year with 1,313 gyms with plans to open roughly 200 more through 2017. However, let's not dismiss store-level growth. Most of those 1.1 million net additions probably signed up at existing gyms, setting up the first quarter to likely stretch its streak of positive year-over-year comps to 41 quarters in a row.Systemwide same-store sales increased 10.6% during the fourth quarter.

Planet Fitness is doing a lot of things right, but it can use the good news. The stock slipped last month after a ho-hum guidance and a secondary offering weighed on market sentiment.

Wedbush analyst James Hardiman assumed coverage on Planet Fitness two weeks ago with a neutral rating and a price target of $22. The firm previously had an outperform call on the stock and a price goal of $23. Hardiman sees comps decelerating as the store base grows.

The secondary offering also didn't help. The 15 million shares detailed in the offering wouldn't be dilutive. The move cashes out existing shareholders without printing new shares. However, it does increase the float, and that's before we even get to the message being sent when substantial investors are moving out.

Planet Fitness and its compelling value proposition -- $10 a month for access to its workout machines without the overhead of swimming pools, group fitness classes, and day care centers -- is clicking with mainstream consumers that don't typically spring for costly plans at full-featured gyms full of well-heeled hardbodies. A survey of 1 million members last year found that Planet Fitness was the first gym for 40% of them. Tack on the interesting dynamic where Planet Fitness is cashing in on the retreat of traditional retailers -- as many new locations are popping up in superstore vacancies within desperate strip malls -- and you have a growth stock that's just starting to break a sweat. Hitting 10 million members is great, but it's just the first rep.

Rick Munarrizhas no position in any stocks mentioned. The Motley Fool recommends Planet Fitness. Try any of our Foolish newsletter servicesfree for 30 days. We Fools may not all hold the same opinions, but we all believe thatconsidering a diverse range of insightsmakes us better investors. The Motley Fool has adisclosure policy.

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Mission: Provide solutions that get the world moving and help people lead active and healthy lives. Life Fitness says its the global leader in commercial fitness equipment, game tables and furnishings. It is a division of Brunswick Corp.

Based: Rosemont, Illinois

Founded: 45 years ago

CEO: Jaime Irick

Employees: 3,000 globally, 351 at its Owatonna facility

Website: http://www.lifefitness.com

With the completion of a $33.5 million, 150,000-square-foot addition to its Owatonna Cybex facility in February, parent company Life Fitness brought the size of the manufacturing plant to 490,000 square feet.

The addition to the 10-year-old plant ultimately will bring with it more than 100 new jobs in welding, fabrication, powder coat painting and assembly. The facility had about 300 workers before the addition. Some 200 fitness products, including the Cybex Arc Trainer, are produced there.

We are thrilled to celebrate the completed expansion to the Cybex facility in Owatonna, said Scott Darsow, vice president of global manufacturing for Life Fitness in a company news release. This expansion is our second in Minnesota in two years, and we produce more products in the state than anywhere in the world.

With this expansion, were underscoring our commitment to growing our global manufacturing footprint and to growth in the local community.

The city of Owatonna is providing tax increment financing of almost $1.4 million for the project. The Minnesota Department of Employment and Economic Development made grants of $850,000 for job development and capital investment.

The expansion cost $11 million for construction and $22.5 million for equipment. The architect was Mohagen Hansen Architecture/Interior, Wayzata, and the contractor was Bauer Design Build, Plymouth.

Life Fitness other plant in Minnesota is in Ramsey, where more than 140 products are manufactured. A 50,000-square-foot expansion brought the plant to 333,000 square feet in March 2016. About 460 people work there.

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Dr. Doug Flint with the Intermountain Healthcare McKay-Dee Work-Med Clinic said firefighters lead in the number of on-the-job cardiac related deaths. In 2011, a local firefighter died after his test. That testing involved some muscle activity, but Flint said it's mostly a mile and a half run in a certain amount of time.

Now, they are fully immersed in a different program that involves the METStest, or the Metabolic Equivalent of Task Score test. It measures important health indicators like heart rate and stress level. Those with a score of 12 or higher are almost three times less likely to have an on-the-job injury.

We have less sick days. We have less on the job injuries. We have a healthier group of firefighters, which really translates to improved customer service, said Ogden City Fire DepartmentDeputyChief Eric Bauman.

The Weber County Sheriff's Office just started the program in March. Lieutenant Kevin Burns said it's just as important for officers to be physically fit.

Over a 20, almost 28 year career, Ive been in a handful of fights and a handful of car, foot chases and Im still here, he said, attributing it to his good health. He noted the monitoring and lowering ofstress levels has been very helpful.

Right after testing, a doctor gives the individual results right away. They go over what is good and what the individual needs to work on with a plan on how to reach their goals. For some, it has been life changing.

One gentleman we worked with for about 18 months who lost over 75 pounds who gave us a before and after picture of really half the person that he was before that, Flint said.

The first responders said they want to be fit and safe on the job, as well as after the job when they retire.

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Local first responders ramp up physical fitness testing - fox13now.com

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April 7, 2017 Bruce Hale, professor of kinesiology at Penn State Berks, left, conducts research on exercise dependence. Credit: Penn State

Is it possible for people to become addicted to exercise? In a culture where 70 percent of the population is overweight or obese, and yet only 15 percent exercise regularly enough to gain health benefits, why should anyone bother to study people who may exercise too much and produce detrimental consequences? These are the questions that Bruce Hale, professor of kinesiology at Penn State Berks, ponders in his research on exercise dependence.

Hale states that perhaps by studying these individuals, researchers can begin to find more effective ways of using specific personal characteristics and situational influences to motivate people to stay more active.

"Evidence suggests that up to 3 to 4 percent of the population may suffer from exercise dependence, a condition where individuals feel compelled to exercise even when excessive exercise leads to medically, vocationally and socially adverse consequences and withdrawal symptoms when they are forced to stop," Hale explains.

"In our specific line of research, we have sought to understand why people continue to over-exercise in some weight lifting activities even though they are jeopardizing their health, reducing their career possibilities, and disrupting relationships with families and partners."

This line of research evolved from an undergraduate thesis of one of Hale's ex-bodybuilding students while he was teaching in the United Kingdom. This former bodybuilder was concerned and unable to understand why many of his old friends were spending all of their days in the gym to the detriment of career achievements and social relationships. Together, they devised and validated a new measurement inventory, the Bodybuilding Dependence Scale, over the next four years in a series of published studies to try to understand the psychological and social antecedents of exercise dependence in weight lifters.

They found that bodybuilders ranked significantly higher in exercise dependence and weight lifting identity, but lower in physical self-esteem than power lifters and fitness lifters. In addition, they showed that experienced bodybuilders also ranked higher in social support from other lifters, but lower in social physique anxiety than inexperienced bodybuilders. These initial results did not seem to differ for males or the few female bodybuilders they were able to measure.

When Hale joined the faculty of Penn State Berks in 2003, he was interested in resurrecting this line of research. He and an undergraduate student undertook another study to further validate a number of exercise-dependence questionnaires commonly used in the literature. In 2008, they reported that several of the better-validated inventories showed possible gender biases in various subscales that make up the exercise dependence construct, a potentially serious problem for researchers in the field. Next Hale found numerous male power-lifting and bodybuilding kinesiology majors at the collegeincluding Michael Briggs, who is now an Instructor in kinesiology at Penn State Berkswho wanted to collect more data for their theses on these cohorts.

Their 2010 published data showed that in this sample, both bodybuilders and power lifters were higher in exercise dependence than fitness lifters, but fitness lifters seemed to have a higher drive for muscularity, a finding they still cannot explain.

Finally in 2013, they returned to the question of whether exercise dependence was as prevalent in female bodybuilders as it has been in males. With the help of one female kinesiology major who participated in the "Arnold Bodybuilding Competition" in Ohio while collecting data, and another student who collected data from local female lifters for her thesis, they were able to gather enough information from female bodybuilders and fitness lifters to perform statistical analyses. The results showed that female bodybuilders were no different than their male counterparts: They too were much higher in multiple measures of exercise dependence than female fitness lifters.

Eighteen years of undergraduate research has resulted in eight published articles and six invited chapters, and Hale can say with some certainty that for a very small percentage of the exercising population (especially male and female bodybuilders and some weight lifters), exercise can become addictive.

But what can researchers learn from these individuals that might help to motivate others to undertake a regular healthy exercise regimen?

"First we know that people will start a program if their physical self-esteem and body image are low. Perhaps we can show these individuals that regular exercise, including weight lifting, can improve their fitness and make them feel better about the way they look. This initial motivator might keep people adhering to exercise programs," states Hale.

"Next, we have learned that committed exercisers usually set exercise goals. In order to avoid becoming addicted to only 'appearance goals' (muscle size, weight, etc.), it may be necessary to set 'fitness goals' (increased workout times, endurance goals, health-related cardiac goals) that benefit health and wellness in the long run and don't risk addiction to appearance goals.

"Finally, when we look at dependent weight lifters, we can see that a strong social support network of workout partners may be necessary for regular adherence to exercise. Most of us could benefit from recruiting others to regularly work out with us to help us maintain a healthy habit."

He summarizes by saying, "It is clear from these studies that undergraduate kinesiology research interests can produce some highly significant findings and useful practical applications for improving our health."

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(HealthDay)If your New Year's resolution to get regular exercise is waning, there are a number of ways you can maintain your momentum, a nutrition expert says.

Having a hard time getting in shape? The key may lie in more intense, short bursts of exercise, according to new research from McMaster.

A University of Queensland researcher is trialling a 12-minute exercise plan that aims to fight type 2 diabetes in a flash.

Despite strong declines in the rate of tobacco smoking over the past 25 years, one out of every four men still smoke daily, as do one out of every 20 women.

Eating potassium-rich foods like sweet potatoes, avocados, spinach, beans, bananasand even coffeecould be key to lowering blood pressure, according to Alicia McDonough, PhD, professor of cell and neurobiology at the ...

Public attitudes in UK and USA reveal support both for life-sustaining interventions and for measures to enable peaceful death in progressive neurological illness such as dementia, according to a survey carried out by researchers ...

Body weight plays a significant role in how much benefit children may get from consuming "good" fats, new research suggests.

A simple test to determine a person's grip strength may be a predictor of developing metabolic disorders in middle or older age, a new cross-continental study has found.

A new Yale-led study reveals a distinct connection between drought exposure and adverse human health among older adults.

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