The New York Times recently released a report fact-checking some of the top claims regarding protein consumption. Their study included interviews with 12 nutrition scientists—here are some of their findings.

Most people are probably eating enough protein.

If people weren’t eating enough protein, they would appear much more nutritionally challenged. This does not appear to be the case, and doctors believe that people who follow a proper balanced diet are probably getting the proper amount of protein that they need. This extends to vegetarians, as well.

Protein helps you build more muscle.

Studies show that if you are actively strength training and seeking to increase your muscle mass, you may want to increase your protein. However, if you increase your protein intake by too much, it can begin to be unhealthy depending on what your protein sources are, so consulting with your doctor is always key. Eating too much protein can also take away room on your plate for other foods needed for a balanced meal.

High-protein diets may help with weight loss.

Some research suggests that diets that are higher in protein can help to reduce your hunger cravings, therefore aiding in weight loss. Studies conflict though, as some suggest that increasing your protein may help you lose more fat, while other studies show that what diet you’re on doesn’t necessarily matter for weight loss. Again, consulting with your healthcare provider is key to finding the diet that is right for you.

Besides these, it’s important to have an increased awareness of nutrition labels when picking out protein-labeled snacks and food items. These pre-packaged items can still be high in sugars and sodium. Consider sticking to fresh foods for your protein sources.

Judge for yourself what’s right for you and your diet. Keep in touch with your doctor and always ask questions related to your dietary needs for your best health.

References:
Callahan, Alice. “The More Protein, the Better?”. The New York Times. April 9, 2025. https://www.nytimes.com/2025/04/09/well/eat/protein-fact-check.html
https://pmc.ncbi.nlm.nih.gov/articles/PMC10761008/.

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Embarking on a weight loss journey is about more than just shedding pounds—it’s about building strength, boosting confidence and transforming your lifestyle for the long term. With the NEW Virtual Weight Loss Program by Volt, you’ll get a tailored approach to fitness that helps you burn fat, build lean muscle and achieve sustainable results.

Accessible anywhere.

Life is busy, but that shouldn’t get in the way of your fitness goals. The Volt Virtual Weight Loss Program is completely virtual, so you can exercise wherever your schedule allows. Whether you want to complete your workouts at the center or access your program while you’re on the go, Volt can help you reach your goals from anywhere.

A personalized approach to weight loss.

The NEW Volt Virtual Weight Loss Program is designed to help you achieve healthy and sustainable weight loss while focusing on your needs and goals. Here’s how Volt can help you transform your body and feel confident every step of the way:

• Customized strength training plans. Every fitness journey is unique, and your workouts should reflect that. Volt provides tailored strength training plans based on your goals, fitness level and available equipment.
• Efficient fat burning for sustainable weight loss. The key to lasting weight loss is a program that boosts your metabolism and builds lean muscle. Volt’s workouts are designed to do just that—helping you burn fat while building strength.
• Time efficient workouts. We know that time is precious, especially for those balancing work, family and personal commitments. That’s why Volt’s scientifically backed routines are designed to deliver quick results without compromising effectiveness.
• Track your progress. Tracking your progress is essential for staying motivated and seeing real results. Volt’s app lets you monitor your strength gains, fat-burning progress and overall fitness improvements.

Ready to unleash your confidence? Follow these easy steps to get started.

1. Access Volt:
You can access Volt by clicking on the Volt tile in your center app. First-time users will then be prompted to download the Volt app. Log in using the email on your membership account and a unique password you create.

2. Select your weight loss program:
Once on the platform, select “General Fitness” and then select “Lose Weight or Start My Fitness Journey.” From here, you’ll be guided through your personalized weight loss journey.

3. Already have a Volt program?
If you’re already using Volt but want to switch to the Weight Loss Program, just reach out to our fitness specialists. You can easily set up an appointment to transition to the program that best suits your goals.

Your membership includes full access to the NEW Volt Virtual Weight Loss Program, and it’s designed to help you unleash your full potential. See one of our fitness specialists and get started today!

For more information, please call 734-214-0220 or visit the Member Service Desk.

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Move around during the day.

One of the best ways to combat the effects of sitting is to get in regular movement. Take breaks to stand throughout the day, walk around, or do a quick stretch to re-energize your body. Even small breaks can make a big difference.

Try these stretches to loosen your muscles.

Head and shoulder stretches:
• Neck stretches: Gently roll your head side to side and forward and back.
• Upper trap stretch: Tilt your head to one side while gently pulling down with the opposite hand.

Arm Stretches
• Overhead reach: Extend each arm overhead and reach upward. Repeat on the other side.
• Upper body stretch: Interlace your fingers, push your palms up and reach slightly back.

Torso Stretches
• Pectoralis stretch: Interlace your fingers behind your back and push your chest out.
• Trunk rotation: Sit upright and gently twist your torso to one side, using the chair back for support.

Leg Stretches
• Hip and knee stretch: Pull one knee toward your chest while seated or lying down.
• Hamstring stretch: While standing or sitting, extend one leg forward and reach toward your toes.

Taking a few minutes each day to move and stretch can have a big impact on your physical health. Incorporating movement into your routine helps reduce tension, improve posture and boost your energy levels. Explore other ways to move with these five yoga poses to try. Make stretching a daily habit and feel the difference.

REFERENCE: “Stretches to Do at Work Every Day.” Healthline. September 29, 2023. https://www.healthline.com/health/deskercise.

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Box or four-square breathing.

Settle into a comfortable position and close your eyes. Breathe in for a count of four and hold that breath for four. Then, exhale for four and hold again for four. Repeat this cycle for a few minutes or until you feel more relaxed or clear-headed. This exercise can help regulate your nervous system and can quickly bring a sense of clarity.

The 4-7-8 breathing technique.

This technique is especially helpful for easing anxiety and promoting sleep. Again, to begin, you will want to start in a comfortable position with your eyes closed. If you want to use this technique to help yourself sleep, you can practice it lying down. Start by resting your tongue gently on the roof of your mouth. Then, inhale through your nose for a count of four. Hold your breath for seven and exhale slowly through your mouth with your lips pursed for a count of eight. Repeat the cycle up to three more times.

Alternate nostril breathing.

This breathing exercise may help to lower your stress levels and improve your overall well-being. To begin, sit comfortably with your back straight. With your right thumb, close your right nostril and inhale through your left nostril. Then, close your left nostril with your right ring finger as you open your right nostril and exhale. Inhale through the right nostril, close it and exhale through the left. Repeat the cycle for as long as you’d like.

These breathing exercises can be a simple and effective way to reset your mind and body. Take a moment throughout the day to practice, whether you’re at your desk, winding down for sleep, or just waking up. In the morning, you can also incorporate these helpful tips to have a more productive morning routine.

REFERENCE: British Heart Foundation. “3 breathing exercises to reduce stress.” BHF. December 11, 2023. www.bhf.org.uk/informationsupport/heart-matters-magazine/wellbeing/breathing-exercises.

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Beginner-friendly mat Pilates exercises to try.

Start with simple moves to build confidence and strength:

• Shoulder Bridge: This exercise is performed lying on your back. This is great for strengthening your glutes, hamstrings and core while improving spinal mobility.
• The Hundred: Boosts circulation and helps get your workout started. This is a classic Pilates warm-up that activates the deep abdominal muscles.
• Swimming: Lie on your stomach with your arms and legs extended. This pose strengthens your back, glutes, shoulders and core, all while improving coordination.
• Side-Lying Clam: Targets the hips and outer thighs as you lie on your side. This exercise is great for stabilizing your pelvis and improving lower-body alignment.

Tips for beginners.

As you begin your journey, make sure to check in with your instructor and ask questions as you go. Focus on these key tips and most importantly, have fun.

• Proper form is key
• Practice controlled, purposeful movement
• Focus on breathwork

Benefits of Pilates:

Pilates is a great workout option for all fitness levels, from beginner to advanced. Because of this, there are a wide variety of benefits for all who practice.

• Helps tone muscles
• May increase flexibility
• Can improve posture
• Supports weight loss
• Effective core workout

Mat Pilates is a great way to reconnect with your body. With consistent practice, you’ll build strength, awareness and confidence. Start slow, focus on the fundamentals and enjoy the journey. Remember, if you need help with an exercise or assistance in modifying a movement, ask your instructor. Our trainers want you to have a successful workout and are always happy to help.

REFERENCE: Clancy, Nicole. “8 Non-Intimidating Mat Pilates Exercises for Beginners.” Real Simple. November 30, 2023. www.realsimple.com/mat-pilates-exercises-for-beginners-8409221.

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The treadmill is for you if…

You’re training for a race and/or have healthy joints. The treadmill is ideal for structured workouts or interval training because of its speed and incline options. It can be harsh on your joints, though, so it’s not for everyone.

The bike is for you if…

You have back issues. Stationary bikes, especially recumbent ones, are great for individuals with lower back pain. The seated position offers more support and minimal strain for those with mobility concerns.

The elliptical is for you if…

You have problems with your joints. The low-impact elliptical is great if you’re dealing with knee or hip discomfort. It offers a smooth gliding motion that still gets your heart rate up, making it an effective option for many.

The StepMill is for you if…

You’re looking to increase your lower-body strength. Climbing stairs builds serious strength and endurance in your glutes, quads and calves. The StepMill is a powerful tool for anyone wanting to focus on lower-body gains while still getting a heart-pumping workout.

The rowing machine is for you if…

You want a low-impact, full-body workout. Rowing strengthens your upper and lower body without adding stress to your joints. It’s important to use proper form on the rower, though, to gain its benefits and avoid injury.

Find what works for you.

Everyone’s fitness journey is different. Some machines share similar benefits, so speak with one of our trainers to see what your best options are. Don’t be afraid to try different machines and see what feels best, and always ask for help if you have questions.

Looking for other workouts that are right for you? Explore our guide here.

REFERENCE: Steinhilber, Brianna. “What is the most effective cardio machine in the gym?” TODAY. April 6, 2022. www.today.com/health/diet-fitness/best-cardio-machine-rcna21809.

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Benefits of functional fitness for seniors.

• Improves strength. Functional exercises strengthen the muscles you use every day. This helps you stay mobile and capable of handling tasks around the house, out in the yard or while traveling.
• Boosts balance and coordination. Many functional exercises focus on improving your balance, which can help reduce your risk of falls.
• Helps prevent injuries. By regularly training your muscles, you can help protect your joints and maintain your flexibility.

Examples of functional movements.

• Squats: Squats help strengthen your legs and hips, which makes standing up and sitting down easier. You can do these by using your body weight or light weights.
• Step-ups: This exercise is great for preparing you to climb stairs or get into your car. Use a low step or platform and step up and down slowly, one foot at a time. Having a trusted friend or family member assist you for balance can be helpful, if needed.
• Chest press: This move builds upper body strength to assist in pushing yourself up from a chair or bed. Use light dumbbells or resistance bands for safety.
• Row: Strengthen your back and arms with a rowing motion. This is helpful for lifting items like laundry baskets, grocery bags and other items.

Need help getting started? Our qualified trainers are here to guide you safely through these movements.

Join us on Senior Health and Fitness Day.

We understand the specific needs of active seniors, and offer a wide range of equipment, services and programs tailored for you. Join us for our upcoming Senior Health and Fitness Day. We’re excited to help you stay active and strong as you age.

REFERENCE: Davis, Nicole. “Why Functional Fitness Is Important for Everyone.” Healthline. April 23, 2020. https://www.healthline.com/health/fitness/functional-fitness-adults.

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Incorporate cardio and strength training.

A balanced fitness routine includes both cardio and strength training. Cardio helps your heart and burns calories, while strength training helps build muscle. Combining both gives you the best of both worlds.

Keep yourself entertained.

Let’s face it—sometimes the hardest part is staying engaged. Create a high-energy playlist, listen to a podcast or try a group class to keep things fun and fresh. Mixing up your routine can also prevent plateaus and boredom.

Stay hydrated.

Water is essential before, during and after your workout. Staying hydrated helps maintain energy levels, regulates body temperature and aids recovery. Keep a water bottle handy and sip consistently.

Fuel before and after your workout.

What you eat before and after exercise plays a huge role in performance and recovery. Before your workout, aim for a small snack with carbs and protein to fuel your energy. After, refuel to get back on track. A smoothie, Greek yogurt or a balanced meal work well.

Warm up and cool down.

Don’t skip your warm-ups or cool-downs. Warming up prepares your muscles for exercise, while cooling down helps with recovery. Read our helpful guide to warm-ups and cool-downs to help you get started.

Get enough sleep.

Sleep is when your body recovers and builds strength. 8 hours is generally suggested to support muscle repair, improve focus and keep your motivation high. You may need more or less, so always consult your healthcare professional.

Your workouts are an investment in yourself. With a smart strategy and planning, you’ll help yourself stay consistent. Keep going and enjoy the process.

REFERENCE: Fetters, K. Aleisha. “13 Ways to Get the Most Out of Your Workout, According to Research.” TIME. March 3, 2016. time.com/4237126/13-ways-to-get-the-most-out-of-your-workout-according-to-research/

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Golfers, you know that success on the course requires more than just precision and skill. That’s where the NEW Volt Virtual Golf Training Program comes in. The ultimate solution for serious golfers, Volt can help you enhance your swing, boost your distance, and elevate your performance. 

Train anywhere.

With this virtual program, you can work out anytime, anywhere. Utilize your custom workout plan while you’re in the center, or access your program while you’re on the go. Wherever you are, you’ll receive tailored golf-specific training that will help you improve your game, all from the convenience of your phone.

Created specifically for golfers.

The NEW Volt Virtual Golf Training Program offers specialized workouts that target the muscles and movements used while you play. Here’s why you should integrate Volt into your fitness routine:

• Golf-specific strength training. Whether you want to improve your swing power or increase your driving distance, Volt exercises help you build the strength needed to improve your performance.

• Personalized workouts for your needs. Volt creates customized workout plans that adjust based on your fitness level, goals and available equipment.

• Injury prevention. Your program specifically targets key muscles to help reduce the risk of common golf injuries.

• Flexibility and mobility for a smoother swing. Volt’s program includes exercises designed to enhance your flexibility and mobility, giving you the freedom to execute more fluid swings and hit the ball with maximum power.

• Track your progress. Volt tracks your progress over time, allowing you to measure your strength gains, mobility improvements and overall performance.

Ready to transform your game? Follow these easy steps to get started.

1. Access Volt:
You can access Volt by clicking on the Volt tile in your center app. First-time users will then be prompted to download the Volt app. Log in using the email on your membership account and a unique password you create.

2. Select golf-specific training:
Once on the platform, choose “Sport-Specific Training” and then select “Golf.” From here, you’ll be guided through your personalized golf fitness journey.

3. Already have a Volt program?
If you’re already using Volt but want to switch to the Golf Training Program, just reach out to our fitness specialists. You can easily set up an appointment to transition to the program that best suits your goals.

Your membership includes full access to the NEW Volt Virtual Golf Training Program, and it’s designed to help you unleash your full potential on the course. See one of our fitness specialists and get started today!

For more information, please call 734-214-0220 or visit chelseawellness.org/volt.

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May is Mental Health Awareness Month. This month emphasizes the importance of mental well-being and aims to reduce the stigma around mental health challenges. Wellness involves more than just physical strength—it also includes nurturing your mind and your relationships.

What is the Health Triangle?

The Health Triangle is a helpful model that breaks down your health into three essential parts: mental, physical and social. When all three sides are strong and balanced, you feel your best. But if one side is neglected, the whole triangle becomes unstable.

The importance of social health.

Social health includes your relationships and the support systems you have in place. Healthy social connections can reduce stress, boost your mood and even help you live longer. Focus on time with friends, join group classes or check in with loved ones.

The role of physical health.

Your physical health includes exercise, nutrition, sleep and regular medical care. Staying active boosts your mood, sharpens your focus and increases energy. Lifting weights, going for a walk, taking a fitness class or simply moving your body helps support every part of your health triangle.

Mental health matters.

Mental health impacts how you think, feel and cope with life. Take the time to destress, reflect and seek professional help when needed. This can help improve your overall outlook and resilience. Small daily habits like mindfulness, journaling or unplugging can make a big difference. Check out some easy ways you can incorporate mindfulness into your routine here.

Everything is connected.

Each part of the Health Triangle influences the others. A strong mind motivates physical activity. Good relationships uplift your spirit, and taking care of your body boosts your confidence. True wellness comes when all three are working in harmony.

Knowing when to seek support.

If you feel overwhelmed or unbalanced, it’s important to ask for help. Talk to a friend or a family member, or a licensed professional when needed. Seeking support is a sign of strength—and a crucial step in keeping your Health Triangle strong.

This May, take time to check in with your Health Triangle. Remember, your fitness journey includes your mind and heart, too.

REFERENCE: Marshall, Darlene. “Unlocking Wellness: Navigating the Three Pillars of the Health Triangle.” NASM. October 26, 2023. blog.nasm.org/unlocking-wellness-navigating-the-three-pillars-of-the-health-triangle.

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