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I connect with many on social media about fitness and nutrition. Doing so gives me a fly-on-the-wall view of the most popular fitness and nutrition trends.

For example, a protein shake resembling the taste of cake batter and promising weight loss swept through our area a few years ago, having grown in exposure with the help of social media. The fact that the shakes base was soy protein, (debatably nutritious) and contained artificial sweeteners didnt matter. It promised weight loss, so many bought it. But just as quickly as the bandwagon rolled into town, it was gone.

I get it.

I am not immune to being lured by the pull of new products boldly promising quick results. I recall my own adventure into extreme diet-land -- the Atkins diet being my choice, and not because we shared a last name.

The diet wooed me with promises of weight loss. I did indeed lose weight. But, as for its second promise, that I could eat this way for life, I simply couldnt. I began to miss pasta, bread, potatoes and certain fruits and vegetables that were on the no list. I had adopted a very restrictive list of food choices, even believing there were foods I could never eat again.

Please.

When it comes to emotionally healthy weight loss, the words never and always are red flags and descriptors of an extreme approach.

I was a healthy 27-year-old woman with no medical issues. There was absolutely no reason to resort to the popular low-carb diet. It left me addicted to artificial sweeteners in coffee, snacks and desserts. Weaning myself from these included a grumpy, headache-enduring 30 days.

When my Atkins days were over, I was left a bit fearful of food, for I didnt possess even a basic old-fashioned knowledge about how to make balanced and nutritious choices. I moved on to being the Weight Watchers gal who calculated how many Starbursts I could get away with.

Thankfully, I did a 180 and now enjoy all foods -- without thinking about it all day long or being fearful of making mistakes.

I cringe when I look back and when I watch current trends. Eliminate ALL sugar. ALL grains. ALL dairy. And so on, and so forth.

I am struck by the lengths we will go to get it right when even just simple changes such as reducing sugar, choosing whole grains, refusing to scrap entire food groups and committing to reasonable portions offer a better chance of sustainability, rather than that of restrictive plans. Restriction eventually results in noncompliance. According to the "Psychology of Eating," 95 percent of all dieters will regain the weight they lose within one year.

Why do we do this to ourselves?

True, there are those who must make extreme changes due to medical concerns and food allergies. These concerns may warrant eliminating specific foods. Here, a registered dietitian and/or allergist would be the necessary initial resource, not a best-selling book.

Yet, for those of us who desire to lose some weight, and are free of medical conditions that would necessitate a special diet, resist the trendy new diets and trust a commitment to proper portions of proteins, vegetables, fruits, grains and dairy.

Refuse extreme approaches.

We consume food. It shouldn't consume us.

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Extreme diets will keep you on diet forever - Timesonline.com

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New York Times

Wearable Fitness Devices Don't Seem to Make You More Fit New York Times Well, here we go again because some of those folks also believe that fitness devices Fitbit, Vivosmart, Apple Watch must be helpful in losing weight. Unfortunately, evidence doesn't support this belief either. For some time, people have been ... Don't Rely On Your Fitness Tracker To Lose WeightHuffington Post all 2 news articles »

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Wearable Fitness Devices Don't Seem to Make You More Fit - New York Times

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If youre trying to build the Instagram for exercise, it helps to have the guy building Instagram for Instagram. Thats why Strava has added Instagram head of product Kevin Weil to its board of directors. Formerly SVP of product for Twitter, Weil has proven his skills through a rapid set of launches at Instagram, including its surprisingly successful Snapchat Stories clone.

Now Weil will lend a hand to Strava, which lets runners and cyclers post maps of their routes, track their physical activity and connect with potential workout buddies. His expertise around social networking could help the startup become popular enough to drive a big funnel into its premium features subscription business. Strava Stories, perhaps?

Why did Weil want to get on board, literally, with Strava? He tells TechCrunch, I actually wrote my own software back in high school to track my training, and made it freeware so others could use it. I got maybe 10,000 downloads, which seemed like a lot back in 1999 🙂 So Im passionate about the space.

As for where he sees growth opportunities for the app, Hundreds of millions of people exercise every day, and for almost everyone its a social activity whether youre running or cycling with a group, or just meeting friends for a class at the gym,Weil says. Strava has the opportunity to expand upon these existing real-world communities, to deepen the connections you have in real life and also help you make new ones.

Stravas new board member Kevin Weil

Strava was founded in 2009 and has raised well over $40 million, including an $18.5 million Series D led by Sequoia in 2014. Its recently been expanding the range of activity-tracking gadgets it syncs with, and added a real-time safety feature so athletes can sweat with confidence out on the mean streets.

Strava informed TechCrunch of Weils appointment over the weekend. He joins CEO Mark Gainey, co-founder Michael Horvath, Madrone Capital Partners Jamie McJunkin, Jackson Square VenturesGreg Gretsch and serial entrepreneur and investor Ariel Poler on the board.

Weil says hes been a user for years and is actually running partners with Gainey. He says, Ive always been passionate about the idea that everyone can be an athlete if they want to be. Its a market the big athletics brands are trying to compete for. ASICS bought FitnessKeeper last year, and Under Armour acquired Endomondo in 2015.

But Strava isnt trying to subtly sell people shoes. Its sole purpose is to make exercise a social activity so its fun and people stick with it. Now it will have the expertise to make getting healthy more viral.

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Instagram VP Kevin Weil joins board of social fitness app Strava - TechCrunch

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This article is not meant to diagnose or provide medical advicethat responsibility lies with physicians. The author is not a licensed medical professional.

In America, health seekers pound out solo gym time, mindlessly hefting on weight machines or clocking miles on the dreadmill. We treat daily fitness like a sprint with workouts like high-intensity interval trainingand are sure to track it with wearable tech. But in those lonely reps and the go-big mentality, we can lose the play (remember when fitness meant kickball during phys-ed class?), companionship and lifelong habits that many Chinese capture with street-corner square dancing and hacky sack games in the park. Sure, Chinas population struggles with the twin Achilles heels of smoking and pollution, and chronic diseases like tuberculosis that create a cap in Chinese life expectancy, but theyre also getting a lot right in their efforts to remain healthy.

Heres what we can learn from the Chinese about fitness.

You Dont Have to Kill Yourself to Make it Count

When trainers or your mental drill sergeant push you to give 110 percent, you may be doing more harm than good. The growth of CrossFit and similar regimes in the U.S. has caused concerns about the number of injuries limping out of the boxes. Many Chinese build strength a different way: with Tai Chi, Kung Fu and other martial arts.

Tai chi, a martial art valued for its defensive practices and health benefits, creates lithe strength, physical flexibility, and balance through fluid, repetitive movements. (Not to mention the mental health value of this moving meditation). Think its easy? Try dropping into a squat for several minutes while you appear to effortlessly move the chi (life force energy) with your hands. The practice may not burn a thousand calories an hour like a spin class, but it builds flexibility, which can help prevent injuries and balance problems in the long run.

Work Out in Groups

Donning noise-canceling headphonesand zoning out for solitary workouts may be a U.S. standard, but the Chinese emphasize the power of (1.4 billion) people. In China, fitness is communal. Public squares and sometimes even street corners become studios for ballroom dancing or square dancingthere are no clogs here, the square refers to the localewhere women do synchronized routines, sometimes with props like in drill team, sometimes in Zumba-esque sessions to the latest pop music hits. No one seems to care theyre dancing next to rush hour traffic in one of the most populous countries in the world; theyre truly dancing like no one is watching. These groups make fitness social, with the participants holding each other accountable and keeping to a schedulequalities that have been shown to bust boredom and help people stick with a fitness routine.

Make it Fun

Playing hacky sack is a workout? To the Chinese, yes. In Jianzi, a national sport, players aim to keep a weighted shuttlecocklike in Badminton but with grander feathersoff the ground with their bodies (any part except their hands). They scramble, sprint and contort for the perfect pass, enough of an effort to get players breathing hard and using muscles many of us have long forgotten. And theyre enjoying themselves. Fumbled passes send them laughing and chiding the errant player into the next round. Experts say picking a fitness routine you enjoy, or even several of them for variety, helps you stick with anregimem. Weve all seen it: gyms are flush in January with New Years resolution makers, then wastelands by spring. Avoid that pitfall by finding something you likeeven if it isnt the latest fitness craze.

You Dont Need to Be a Gear Head

We Americans love our gearI write as I check my heart rate on my watchbut sometimes that devotion becomes an obstacle. Not having the right tracker, shoes or clothes can become an excuse for ditching a workout. Before the 2008 Beijing Olympics, the city installed a 4,000-strong fleet of calisthenics machines in public parks across the city. Today, Beijing residents build workouts into their daily routines, stopping off on their walks to work or during lunch for light resistance training on the primary-colored machines. I spotted numerous women doing leg presses in pencil skirts and heels, and men setting down their briefcases to do a few pullups. The locals dont wait for the right outfit or prioritize joining the hottest gym, they just get moving.

Based in Albuquerque, New Mexico, Ashley M. Biggers is a freelance writer with a taste for travel and fitness. When she isnt writing, shes running with her dog (and attempting not to trip over him).

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4 Lessons China Can Teach Us about Fitness - Paste Magazine

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Crain's Detroit Business

Live Cycle Delight fitness center set to open in Detroit's West Village Crain's Detroit Business A new fitness center that offers classes in cycling, yoga and TRX weight training is expected to open late next month in Detroit's West Village. Detroit native Amina Daniels, 32, said she founded Live Cycle Delight to promote a socially interactive ...

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Live Cycle Delight fitness center set to open in Detroit's West Village - Crain's Detroit Business

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Two-time World Long Drive champion Tim Burke didnt know there was such a thing as long drive championships when he was pitching for the University of Miami. He tried going deep for the first time on a whim a few years after college in 2011.

Somebody convinced me to do it. I had no expectations and I realized I actually do hit it farther than all these other guys, said Burke, who took second place at the World Championship in 2012. I made 75 grand finishing second and I had no idea what I was doing.

Burke had a full-time finance job when he won his first championship in 2013 with a 427-yard drive at Las Vegas Motor Speedway. His practice routine consisted of hitting balls in the morning, going to work and working out at night using fitness regimens he found on Google.

After (winning the World Championship), I knew I had to step up to the next level, Burke said.

Enter strength and conditioning specialist Trevor Anderson, who owns the Better Every Day Performance Institute in Orlando and has worked with dozens of pros from the PGA Tour and LPGA. Burke was introduced to Anderson through a mutual connection and, after a lunch meeting at Panera Bread, began training with Anderson the next morning.

Burke is an imposing figure at 6-foot-5, 240 pounds and had plenty of power when he started the new workouts. What he lacked was stability, which Anderson believes is the most important place for golfers at any level to start in order to gain more distance off the tee.

Youve never seen somebody shoot a cannon from a row boat, right? Anderson said. Because the foundation is not strong enough to support what they have to be able to do. Anybody that comes to me and says, I want more distance, the very first thing regardless if theyre a world long drive champion or a junior golfer that wants to play better golf, it is about connecting to the ground with stability.

Improving stability is something anyone can do with a few simple exercises from home or at the gym, and Burke said its essential to have the right attitude toward fitness and overall improvement.

You have to (embrace it), especially if its part of your life and what you do for a living, Burke said. If you dont find enjoyment in it at all, youre not going to have success in my opinion.

Kim Klement/USA TODAY Sports

THE PLANK

A plank is not something that you just put your body into a position and get on your bows and toes and hold it for as long as you can, Anderson said. Being able to hold a nice, solid, firm, correct, 15-20 second plank and just take a little rest and do it again is absolutely the most effective way to do that. The plank by nature should resist rotation and resist a side-to-side bending. If youre doing those things in your plank and your plank is not correct, thats why youre able to hold it for more than a minute. If you do it correctly, its very challenging to hold it for more than 15-20 seconds without compensation.

STEP 1:Lay down and place your forearms on the ground with your elbows directly underneath your shoulders.

STEP 2:Squeeze your quad muscles, which will extend your legs to straighten at the knee.

STEP 4:Spike your toes into the ground and squeeze your glutes as hard as you can.

STEP 5:Stay completely still and hold the position for 15-20 seconds. You should be stable enough so that you remain still if someone were to lightly push your sides.

STEP 6:Rest and repeat.

MEDICINE BALL THROW

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The reason we do this is so we make sure we understand loading patterns, Anderson said. How to load into your backside properly and how to sequence into the front side and finish in full balance. The average person, I would say start out with a 4-pound medicine ball.

Burke uses a 10-pound medicine ball, but even heavy lifters should start with something lighter that they can throw under total control.

STEP 1:Pick up the medicine ball and stand near a wall or an open area with enough space to throw it.

STEP 2:Hold the ball underhand at waist level and assume a golf stance, but with your feet touching.

STEP 3:Step out with your left leg and simultaneously move the ball to your right side in a loading position.

STEP 4:Using your left leg as a plant leg, bring the ball across your body while rotating and release it as your right foot leaves the ground, not trying to replicate the golf swing but finishing in a follow-through position.

STEP 5:Hold the position through the release and focus on remaining totally stable and balanced.

STEP 6:Repeat five times, then switch sides and throw the opposite way five times. Do three total sets of 10 throws each.

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Fitness: Stability is key for long drive champ Tim Burke - Golfweek.com

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If you've already given up on your new year's resolution to hit the gym, you can still get in shape by working out at home. Consumer Reports latest tests of ellipticals and treadmills reveal some good news. You can get a good workout on machines that cost around a thousand dollars.

With elliptical machines testers measure each one to see how well it fits a broad range of people. The Diamondback 1260Ef for 2,000 dollars earned top scores. But for a fraction of the price the 800-dollar Schwinn 470 is also a good choice. Its well-made, easy to use and is a good fit for most people.

When it comes to treadmills a sturdy frame and construction is a must-have, especially for runners. Testers liked the downhill feature on this Sole TT8 for 2300 dollars. If youre not concerned with downhill running and walking this 1,000 dollar Sole F63 is also a good choice and costs half the price. Its large buttons and display make it easy to use and is a good option for runners or walkers. And folds up to save space!

No matter which treadmill or elliptical you buy, Consumer Reports says its a good idea to try it out in the store to make sure it works for you. Also, measure before you buy your machine to make sure you have enough room. Most treadmills are 77 inches long by 35 inches wide. Ellipticals are about 6 feet long by 2.5 feet wide but can range in length from 50 to 84 inches. You'll also be elevated so make sure youve got clearance above you, too.

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Consumer Reports: New fitness equipment - wtkr.com

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Address: 2280 Paseo Verde Parkway, Suite 160, Henderson

Phone: 702-550-0459

Email: henderson@cyclebar.com

Website: henderson.cyclebar.com

Hours of operation: Varies

Owned/operated by: Gregorio and Maria Serrata

Gregorio and Maria Serrata recently opened the 60th U.S. location of CycleBar, a boutique cycling studio that features a theater with 50 bikes that is designed for riders of all levels (though they must be 5 feet tall to fit on the equipment).

Describe your business.

CycleBar is an indoor cycling experience, offering a sense of community in state-of-the-art studios, concierge-level service and premium amenities.

What is your business philosophy?

Its not just about awesome exercise, its about building a community and an environment where all feel welcome and embraced to work out in a luxury, boutique fitness studio. We want to take away the intimidating feeling of boutique cycling while still being exhilarating and having a fun workout.

What obstacles do you expect your business will need to overcome?

There are so many people who have never tried boutique cycling, or theyve only tried it in the big-box gym environment. We need to make sure we always have a steady stream of new riders. CycleBar is a national cycling brand, but it is locally owned and operated. People appreciate local businesses with the quality of a national brand.

How can Nevada improve its business climate?

When the state takes time-consuming requirements off owners hands, we can spend more time taking care of customers and providing a better experience.

What has been your hardest lesson in business?

Time management. Maria and I have four kids under age 11, and I still have a day job to take care of. Luckily, we get a lot of support from the franchise and our staff, who help us sleep well at night.

Why is your business called CycleBar? Do you sell special workout drinks?

We offer water bottles (chilled or room temperature), fresh fruit, cycling shoes, towels, lockers and two private showers among a couple-dozen other amenities, all complimentary. We use a weighted bar for an upper body workout portion of the 50-minute ride, hence the name CycleBar. The name also associates with a fun, social atmosphere.

How do your instructors keep everyone motivated?

All of our CycleStars underwent a four-day, all-day intensive boot camp with one of CycleBars master CycleStar instructors. Training included technology mastery, playlist building, proper form, tempo and CycleStats training. We do not try to change the instructors. We want them to be unique. We give them a format to follow, but we never try to change their style or personality. We encourage theme rides that accentuate their unique personalities such as genre rides, mashups, throwbacks, etc. These rides help riders really see the CycleStars personality shine.

Fitness tech has exploded in popularity. In what ways does CycleBar combine fitness and technology?

Regardless of class type, riders get an email after each ride with their stats and music playlist for free download. Flat-screens are used to create in-class competitions and team competitions.

How does a beginner get involved with CycleBar or indoor cycling in general? Any tips on getting started?

We are holding free rides until March 5. Go to our website and view the schedule. Any class that is available on the schedule is open for you and your friends to try us out.

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Cycling studio's aim: Build a fitness community - VEGAS INC

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By Mary Belanich

Many of Virginia Hospital Centers programs and services exemplify its mission, to be the best health system, including the offerings of the senior health department.

For more than 20 years, senior health department staff has been a resource to the community by providing education and outreach about healthy aging. The programs, information and options can enable seniors to maintain independence and safety, both in their homes and in the community.

Heres a look at the programs offered:

Philips Lifeline: Recognizing the value of and need for the Philips Lifeline Medical Alert Service for vulnerable older adults, Virginia Hospital Center staff personally serves more than 1,000 individuals via the only hospital-based Lifeline program in the Washington, D.C. area.

Lifeline provides simple, fast access to help 24 hours a day, 365 days a year. In addition to the standard product, subscribers may also choose:

The Lifeline Assistance Fund covers 50 percent of the monthly subscription fee, and is available to at-risk community members who otherwise may not be able to afford the service.

Walk-Fit: Virginia Hospital Center and Fashion Centre at Pentagon City partner to host the intergenerational Walk-Fit group. This mall-walking program originated 28 years ago and continues to be free and open to the public.

Walkers meet at the mall on Tuesday and Thursday mornings at 8:30 a.m. and complete laps along its top three levels. A cool-down stretch led by senior health department staff concludes each session.

Healthy aging lecture series: This lecture series offers a free, monthly presentation during which medical specialists and other professionals share their expertise on a variety of aging issues. Knowledge of current healthcare trends and service options can help individuals age in their homes safely and confidently.

Alzheimers and dementia caregiver support group: As the number of Alzheimers and Dementia diagnoses continues to grow at an unprecedented rate, the need for direct caregivers to share and receive support also rises.

For more than nine years, Virginia Hospital Center has offered a free, monthly caregiver support group. This program is facilitated by Jane Work, a former caregiver and Alzheimers Association board member and myself.

We offer more than 20 years of personal experience and practical expertise to loved ones who are navigating the uncertain, ever-changing and emotionally charged role of the family caregiver.

Senior health exercise classes: Regular exercise is associated with many health benefits, including successful management of chronic medical conditions. Virginia Hospital Center provides a diverse selection of exercise classes that are sure to meet everyones needs.

For more information on these and other senior health programs, please call 703-558-6859 or go to http://www.virginiahospitalcenter.com/senior.

The writer is the manager of senior health at Virginia Hospital Center.

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Senior Corner: Promoting healthy aging - Alexandria Times

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GETTY

Chelsea Pateman, 23, would splash 40 to 50 per order on home delivery Pizza Hut orders with husband Matt and the pair enjoyed gorging on fast food up to four times a week.

The early years practitioner, who scoffed more than half a loaf of white bread, four chocolate bars and four packets of crisps a day, unsurprisingly ballooned to 14st 7lbs.

Chelsea, from Crewe, Cheshire, was mortified when she saw pictures of her huge body after a holiday to Poland - and was inspired to lose a whopping 5st 9lbs in just 15 months.

The stepmum-of-one said: "Matt and I were comfortable in our relationship and we used to binge eat on unhealthy food together.

GETTY

Soon the couch potato's weight rose to 14st 7lbs and she wore a size 20 to 22.

Chelsea joined Slimming World in July the same year and began losing weight at the rate of about a stone a month.

By November 2015 svelte Chelsea had reached her lowest weight of 8st 8lbs and now wears slinky size eight to 10 clothes although in some styles she even fits into a size six.

She enjoyed a family holiday to Majorca in April last year where she wore shorts and a bikini for the first time ever after covering up in leggings on previous beach breaks.

Chelsea now works out three times a week and enjoys cooking healthy curries, casseroles and stews.

"Last year's holiday was the first time I had ever worn a bikini and shorts, I used to wear leggings on the beach and on a previous holiday had to buy cycling shorts for under my dress because my inner thighs were chafing so badly while I walked.

"Now I look back at pictures of myself and can't believe that was me. Everyone says it's amazing and they can't believe how well I have done but I can't really remember being that big any more - all I have now are photographs to remind me.

Breakfast: Bacon sandwich on two slices of white bread, big bowl of Coco Pops, or skipped breakfast.

Getty Images

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Paleo, Durkin & Atkins, the most popular diets explained

Lunch: Two ham sandwiches on four slices of white bread, two packets of crisps and a big bar of chocolate.

Dinner:Takeaway curry with rice, chips, poppadums and naan bread, large Pizza Hut pizza with sides or pie and chips.

Snacks: Two more chocolate bars, two more packets of crisps and cheese on toast on two slices of white bread.

Drinks: Three cans of Coca Cola a day, Vimto.

Breakfast: Fruit and yoghurt, poached eggs on wholemeal toast or a cooked breakfast with bacon with the fat removed.

Lunch: Ham sandwich with two slices of wholemeal bread or thins.

Dinner: Slimming World recipe curries, stews, casseroles, chillis and roasts cooked from scratch. SNACKS: Yoghurt, fruit, cereal bars.

Drinks: Water, coffee, one can of diet fizzy drink a day.

GETTY

Does the 5:2 diet actually work and is it safe? One nutritionist spoke to Express.co.uk to discuss the diet.

Explaining how the diet works, Robert Brennan, fitness, lifestyle and nutrition consultant, said: "The 5:2 diet is simply eating what you would normally for five days of the week; and then restricting calorie intake on two days; 500 for women and 600 for men.

It is best not to count calories at all on the five non-fasting days and whilst it is not a requirement of the diet, I have found far greater results when clients, as well as observing the fast days, eat a generally healthy diet, free from processed foods and rich in vegetables and protein with plenty of water.

I wouldnt call this a diet but rather an eating pattern, as it doesnt prescribe what foods to eat.

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Weight loss motivation - how to lose SIX stone like this fast food addict - Express.co.uk

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