Meetings, business trips and little free time is the era in which we live. Technology keeps us constantly connected with no time for ourselves. However, the most successful people know the importance of finding time for daily exercise and how it is key to living a healthy, balanced life.

According to research from Harvard Business Review, CEOs spend 62 percent of their waking hours working leaving little time for a personal life or family, let alone a fitness regimen. My four-plus years as CEO of ES Fitness means I not only need to be focused on running the company and leading our nationwide growth but also on leading by example and prioritizing my personal health and fitness, which in turn translates into a healthier business.

Why do I do it? For my family. I am setting an example that no matter how busy we get or how many things we have to get done, our health is a priority. It bleeds into so many areas of our lives, including supporting stronger cognitive function and mental sharpness as well as physical fitness.

I realize its easier said than done, especially when youre an executive who is traveling over 100,000 miles a year with back-to-back meetings all day, I get it. Ive learned that my daily 45-minute workout is demonstrative of self-motivation and self-discipline and it can absolutely set you up for success and productivity throughout the day.

It doesnt have to be painful or a chore. Make it a friendly competition andenlist a group of friends or coworkers. Compete with each other to exercise a specific amount of time each day and use a fitness tracker or app to keep everyone motivated. The ability to keep track of your workouts allows you to feel accomplished and offers you the ability to go back and see your achievements.

On a personal note, Im less than one month away from my goal of working out for 365 straight days using a fitness tracker to keep me accountable to my team members. Knowing others are depending on me and that Im motivating them is what keeps me focused.

Pick a time each day to work out that is best for you and stick to it. Your family, coworkers, and business require you to stay healthy. For me, working out in the morning is ideal. It allows me to get my workout done before the day really grabs hold of me. Plus, then I have a victory right out of the gate before the day begins.

Even while traveling, I stay on a strict workout schedule. Its easy with the accessibility of hotel gyms and the abundance of fitness apps available. There are no excuses. A key part of my success is always being prepared, so I pack enough fitness gear to work out daily. Exercise is also a great way to see a city whether its running or hiking, all you really need is a solid pair of training shoes.

A fresh, well-rested brain makes better decisions. All too often a hectic schedule and daily pressures spill over into intermittent sleep. If you have difficulty sleeping, exercise is the best natural remedy. Workouts dont always have to be rigorous either. You can incorporate things like yoga, stretching and even meditating for a well- rounded mind and body.

One of the biggest secrets to my fitness routine pack for the gym the night before or lay your clothes out at home the night before so all you have to do is wake up and get dressed. As busy as we all are in our lives, make it easier for yourself by being on autopilot when youre ready to hit the gym.

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Staying Fit As An Executive, Even When You Don't Have Time - Utah Business

UK Health and Fitness Apps Market from the in depth perspective of all the ongoing trends that are affecting the market and are important to be understood are studied. These trends are geographical, economic, socioeconomic, political, cultural, political, and many other are studied.

The main goal for the dissemination of this information is to give a descriptive analysis of how the trends could potentially affect the upcoming future of UK Health and Fitness Apps Market during the forecast period.

Mentioning about the growth drivers and restraints that offered a thorough segmentation of the UK Health and Fitness Apps Market, which probes into the competitive landscape. It impacts on the market-leading meticulous tools to comprehend the predictions and downsides that is piled up for the players.

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Top Key Vendors:

Runtastic Results, Calorie Counter & Diet Tracker, and Sweat, Kayla Itsines Fitness, Mobiweb Technologies,Visvero Inc,Dogtown Media,Appinventiv.,Space-O Technologies,OpenXcell,Hidden Brains,Reinvently

The report illustrates a thorough overview of the current state of UK Health and Fitness Apps Market with details like, functioning and designing, process involved in its manufacturing, availability in the market and its potential on the import, export and global sales of this popular product. In todays global economic environment, it is very important for organizations to have an associated view of the data across the globe.

For each of the UK Health and Fitness Apps Market, the report discovers the productivity capacity, price and gross margin from the data. To understand the competitive significance among the traders, the report appraises the market share and middling price of some of the leading companies. Along with this, it also recognizes the top five manufacturers of studies their strategic conclusions.

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The UK Health and Fitness Apps market is relied upon to observe critical development amid the estimate time frame, attributable to changing way of life and quick urbanization. In addition, ascend in mindfulness towards healthy skin by utilization of cutting edge skin health management items and buyers move towards utilization of healthy skin items to keep up their skin from getting harm and ruined, because of climatic changes, help the market development.

Table of Content:

UK Health and Fitness Apps Market Research Report 2019-2025

Chapter 1: Industry Overview

Chapter 2: UK Health and Fitness Apps Market International and Market Analysis

Chapter 3: Environment Analysis of UK Health and Fitness Apps

Chapter 4: Analysis of Revenue by Classifications

Chapter 5: Analysis of Revenue by Regions and Applications

Chapter 6: Analysis of UK Health and Fitness Apps Market Revenue Market Status

Chapter 7: Analysis of UK Health and Fitness Apps Industry Key Manufacturers

Chapter 8: Sales Price and Gross Margin Analysis

Chapter 9: Marketing Trader or Distributor Analysis of UK Health and Fitness Apps

Chapter 10: Development Trend of UK Health and Fitness Apps Market 2019-2025

Chapter 11: Industry Suppliers of UK Health and Fitness Apps with Contact Information

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UK Health and Fitness Apps Market Showing Petition Growth of By Top Key Players Runtastic Results, Calorie Counter & Diet Tracker, and Sweat,...

LONDON--(BUSINESS WIRE)--The global health and wellness market is expected to post a CAGR of close to 6% during the period 2019-2023, according to the latest market research report by Technavio. Request a free sample report

Increasing incidence of chronic diseases, stress, and other adverse health conditions are expected to have a positive impact on the health and wellness market growth during the forecast period. Various chronic health conditions including diabetes, blood pressure, asthma, cancer, arthritis, and dementia are rising at an alarming rate. This is encouraging consumers to focus on preventive measures often offered by the health and wellness products and services industry. Moreover, vendors in the market are targeting at increasing the overall consumer expenditure on preventive care products for chronic diseases. In addition, other factors such as the rising incidence of stress and other health-related issues are driving consumers to spend on fitness equipment, healthcare devices, and supplementary diets. These factors will foster the growth of the health and wellness market during the forecast period.

To learn more about the global trends impacting the future of market research, download free sample:https://www.technavio.com/talk-to-us?report=IRTNTR31370

As per Technavio, the growing influence of thermal and mineral springs and spas will have a positive impact on the market and contribute to its growth significantly over the forecast period. The health and wellness market research report also analyzes other important trends and market drivers that will affect market growth over 2019-2023.

Global Health and Wellness Market: Growing Demand for Thermal and Mineral Springs and Spas

The growing demand for thermal and mineral springs and spas will foster growth in the health and wellness market. Health and wellness spa operators are using therapeutic waters sourced from natural thermal/mineral springs across Europe, North America, and Asia to treat several cardiovascular conditions including bronchitis, asthma, and spinal column ailments. In addition, modern techniques including hydrosulfuric and hydropathic healing are being used by the spa operators for treating heat and chemical burns while increasing mobility in disabled people. This will eventually drive the global health and wellness market during the forecast period.

Rising demand for organic, eco-friendly, clean-labeled, and sustainable health and wellness products coupled with the growing number of distribution deals, technological associations, collaborations, and acquisitions are expected to further contribute to the growth of the health and wellness market size during the forecast period., says a senior research analyst at Technavio.

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Global Health and Wellness Market: Segmentation Analysis

This market research report segments the global health and wellness market by product (health and wellness food; wellness tourism; beauty and personal care products; preventive and personalized health; and fitness equipment) and geographic regions (North America, Europe, APAC, MEA, and South America).

North America led the market in 2018, followed by Europe, APAC, MEA, and South America respectively. The market dominance of North America can be attributed to the high demand for health and wellness products and services in the US and Canada. Factors such as the increasing obesity levels and high prevalence of chronic diseases in these economies are contributing to the growing health and wellness market size in the region. Furthermore, the increasing number of new product launches in the packaged health and wellness food sector and other categories will foster market growth during the forecast period.

Technavios sample reports are free of charge and contain multiple sections of the report, such as the market size and forecast, drivers, challenges, trends, and more. Request a free sample report

Some of the key topics covered in the report include:

Market Landscape

Market Sizing

Five Forces Analysis

Market Segmentation

Geographical Segmentation

Market Drivers

Market Challenges

Market Trends

Vendor Landscape

About Technavio

Technavio is a leading global technology research and advisory company. Their research and analysis focuses on emerging market trends and provides actionable insights to help businesses identify market opportunities and develop effective strategies to optimize their market positions.

With over 500 specialized analysts, Technavios report library consists of more than 10,000 reports and counting, covering 800 technologies, spanning across 50 countries. Their client base consists of enterprises of all sizes, including more than 100 Fortune 500 companies. This growing client base relies on Technavios comprehensive coverage, extensive research, and actionable market insights to identify opportunities in existing and potential markets and assess their competitive positions within changing market scenarios.

If you are interested in more information, please contact our media team at media@technavio.com.

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Global Health and Wellness Market 2019-2023 | Growing Influence of Thermal and Mineral Springs and Spas to Boost Growth | Technavio - Business Wire

The Osage and Hot Worx are teaming up to bring an array of wellness and fitness providers under the same roof for the Wellness and Fitness Showcase from 10 a.m. to 2 p.m. Oct. 5 at The Osage, 1110 Ferguson Dr., Suite A in Benton.

"The point is to show vendors in Saline County to come together in one place and promote their businesses," said Fran Nichols, marketing and event coordinator for The Osage.

Nichols said those who attend can learn about any health or wellness service they may need from physical therapists and clinics to bike shops and gyms. There will even be a few apparel companies to help get people outfitted for their workout. It gives people the chance to talk to those businesses and ask questions.

When Nichols is not at The Osage, she works for Saline Memorial Hospital. She and Michael McNamara, owner of Hot Worx, came together for the idea of the showcase because they both work in health and wellness.

As a family owned business, Nichols likes that The Osage can hold an event like this to help other small businesses reach potential customers.

The showcase is free to attend.

She expects most vendors will be giving away door prizes. Osage will also give out door prizes.

She believes some of the clinics will offer health screenings, though she said the event is not like a health fair.

Nichols is still accepting additional vendors. The cost for a vendor is $100 and they get a 12-foot-by-12-foot space, a 6-foot table, table cloth and outlet to use during the show.

Anyone interested can email events@theosage.com for more information about becoming a vendor.

Her goal is to have 30 vendors.

Not only will the showcase be a chance to promote area businesses, it will also give the community the chance to take a closer look at The Osage. As a new space, not everyone has had a chance to come in.

Nichols has already held an event showcase at The Osage and she has more showcase ideas she would like to hold in the future.

She said the purpose of the showcase is to share health knowledge and education with the community.

Nichols said there will be both new businesses and long established businesses at the showcase.

"Committed to building a healthier city, one person, one family, one community at a time," the event tagline reads.

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Osage to host Wellness and Fitness Showcase - Benton Courier

By James BarragnThe Dallas Morning News

AUSTIN The Texas Department of Public Safety Officers Association filed a lawsuit Wednesday challenging a new addition to the agency's fitness assessments that requires officers to have their waistlines measured.

The lawsuit filed in Travis County court saysthe waistline requirement implemented last year 40 inches for men and 35 inches for women is discriminatory because troopers who do not meet the standards face termination, transfer or demotion, even if they pass all other required parts of the agency's physical fitness test. The officers could also lose out on overtime pay or the ability to work off-duty jobs if they do not meet the physical requirement.

A 6-2, 230-pound male trooper who has a 41-inch waist because of his "large build" could be removed from duty because of the "shortsighted directive," the group said in a news release.

"Not only is this policy demeaning, it is damaging to our troopers and to our citizens," Richard Jankovsky, the president of the officer's association said in a news release. "Not all physically fit troopers are of the same body type, the same height or the same genetic makeup."

In spring 2019, the lawsuit says, 594 of the 1,153 commissioned officers who took the fitness test did not meet the waistline requirements. The lawsuit says DPS has continued the fitness test this fall, placing hundreds of officers at risk of repercussions if they do not meet the requirements.

The Department of Public Safety did not immediately respond to a request for comment.

The lawsuit asks the court to block the policy's further implementation until its legality can be determined.

The officers association, which represents more than 3,400 members across Texas, alleges that the Department of Public Safety implemented the new measure without the help of an outside consultant as is required by state law. The lawsuit also says that the new waistline requirements violate state law because it bears no direct relation to whether an officer can perform their duties.

"The new standards have moved beyond testing for fitness needed to perform one's duty as an officer into an appearance policy that has little bearing on an officer's ability to keep Texans safe," Jankovsky said.

The lawsuit is the latest battle between DPS Director Steve McCraw and his rank-and-fileover the department's physical fitness standards. Since 2010, the department has slowly increased its fitness standards with the goal of ensuring a physically fit and well-trained force that can respond to its law enforcement tasks.

Deputy Director Skylor Hearn said the agency enacted the waistline requirement to address health conditions like obesity and cardiovascular diseases, which were prevalent in law enforcement. The new policy would identify and support those at risk for those conditions and help the department "take proactive steps to address this health and officer safety risk."

Officers are required to pass two physical fitness tests each fiscal year, which the department says account for age and sex.

2019 The Dallas Morning News

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Texas troopers sue over new fitness standards that require waistlines to be measured - Police News

Hoxton/Ryan LeesGetty Images

If you're a fan of health and fitness, it's fair to assume that it's only a matter of time before you invest in your first (or next) smartwatch or activity tracker. As you know, however, most watches can come at a bit of pinch...

Brands like Apple, Samsung, Garmin, Fitbit, Suunto, Moov and Huawei have been making waves on the wearable scene for some time now, each offering devices that can transform your health, fitness and sleep, while making day-to-day activities like shopping and travelling significantly easier. They're pretty stylish, too.

Of course, as the price point goes up, so do the features that become available. You can buy basic step counters and activity trackers for around 50, but as you move north of 100 and into triple-digits, things get significantly more interesting. Features like GPS tracking, heart rate monitoring, music, customisable workouts and purchasing functionality become unlocked; and everyone from triathletes to powerlifters and yogis to cyclists can reap in the benefits. Use our guide, below, to identify everything you need to know about the features and price points you need.

Every fitness watch or activity worth its salt will come with an in-built step counter as standard. While smartphones come with a pedometer as part of their health offering, a smartwatch with a step counter will offer more reliable results as you don't always carry your phone with you. If you're inactive, devices such as Fitbit and the Apple Watch use incentives and prizes to help you get more active just being upping your step count.

As you'll see in our list below, some smartwatches and activity trackers come with a built-in GPS chips and other, generally cheaper models, won't. The benefits of having a GPS chip in your activity watch include improved location accuracy, alongside distance and elevation it's particularly useful if you're a runner, cyclist or swimmer, but less so if you're sticking to the gym or opting for stationary cardio.

(Related: Which Fitbit will work for my training?)

Some devices, like the Apple Watch, come with an option to use GPS tracking when you carry your smartphone. It's useful, yes, but can quickly become cumbersome if your running or cycling gear lacks a stowaway option for your fit tech. Cheaper devices rely on an accelerometer for measuring, but can quickly become inaccurate, especially if you're running or cycling in built-up urban areas.

Monitoring your heart rate during a workout is one of the most effective ways to make sure you're getting the most from your training. The majority of smartwatches and activity trackers will record your heart rate, however the rate at which it's recorded (outside of workout tracking) can vary from device to device.

(Related: The Ultimate Guide to Gym Wear for Men)

It's not all about your fitness or calorie-burn, though. In 30 seconds and using two fingers, measuring your resting heart rate (RHR) the number of beats every 60 seconds at rest is a reliable way of checking your heart health. Your RHR will also give an indication as to where your VO2 Max (a measure of your fitness) is. The heart rate monitoring won't be as accurate as a chest strap, but it's certainly handy helping you identify your work rate and how hard you're working.

When it comes to your fitness, sleep can be both your best friend and your worst enemy. It can transform your energy, testosterone, mental health and much more. But, when neglected, things can quickly get detrimental. Accompanying smartphone apps, connected and fed through data from your watch, can read your bedtime and sleep routine. Similarly, it can advise going to bed earlier, to take a nap or increase the rate at which you exercise. As you know, there's only so much you can do to get better sleep and unlike dedicating yourself to more workouts in a weekly basis you'll have to rely on sleep schedule reminders and in-app suggestions to start making nocturnal gains.

The cornerstone of any good smartwatch, activity tracker or fitness device, the ability to track workouts can become invaluable. The function isn't just for runners, either. Most watches offer functionalities for weightlifting, functional workouts, yoga, swimming, hiking, treadmill work, HIIT, walking, open water swimming and rowing.

(Related: The Best Apple Watch 5 Deals for 2019)

You'll get metrics on total calorie burn, accompanying heart rate information, workout duration and distance travelled. Plus, many sports watches and smartwatches will help build customisable workouts, keeping you diligent during your rest periods and helping you work towards a certain HR range, distance or pace. These features can be particularly handy if you struggle to stay honest (we all do it) to prescribed rest:work periods.

When it comes to playing and listening to music on your sports watch or activity tracker, things can get a little complicated. To be able to play music without your smartphone, you'll need to have a watch that can connect to 4G on its own using a network on a 4G mobile SIM. For streaming services, functionality varies between watches Fitbit runs Deezer, Apple Watch runs Apple Music and Samsung, Garmin and Android watches will stream Spotify. For each, you'll need a premium account.

The majority of smartwatches will now be water-resistant, meaning that you needn't worry about taking a shower or going out in the rain when wearing one. Avid swimmers and triathletes, however, will need to make their choice more carefully as not all watches offer swim tracking nor are totally waterproof.

Always forgetting your wallet and constantly rummaging around for change? Some smartwatches such as Apple Watch, Samsung and Garmin can support near field communication (NFC) payments from major high street banks, just like your smartphone.

(Related: 6 of Our Favourite Bluetooth Speakers)

With all of this in mind, Men's Health has scoured the annals of the internet to find a handful of smartwatches, sports watches and activity trackers that you'll want to consider if you're in the market for some new tech. Strap in.

1AppleWatch Series4 (GPS+Cellular, 40mm)

449.00

If money is no object, then the Apple WatchSeries 4 could be one for you. The fitness functions are incredibly in-depth, syncing with your iPhone and offering workouts from rowing to weightlifting andto American Football to functional fitness. Probably one of the most subtle watches out there, too.

2Samsung Galaxy Watch Active

199.00

The direct rival of the Apple Watch, Samsung's Galaxy Watch Active isone of the best at automatically tracking six different exercises, including walking, running and cycling.

3Garmin Vivoactive 3 GPS Smartwatch

168.00

The GarminVivoactive 3shows notifications from your phone andsuited to those who want a great fitness tracker with a handful of smart features (some of the best tested, in fact). Its tracking is accurate and it can even calculate your VO2 max. The Vivoactive 3 also recognises when you start exercising and can be used for swimming.

4Huawei TalkBand B5-1.13

103.99

At a quarter of the price of the Apple Watch, this is a much more entry-level activity tracker.TheHuawei TalkBand B5 lasts for around three-and-a-half days, and uses 'scientific sleep tracking' for you to get a handle on your nocturnal habits, measuringlight sleep, deep sleep, REM stage and 'wakefulness'.

5Fitbit Versa Smart Fitness Watch

169.00

Fitbit's Versa smartwatch doesn't come with GPS compatibility, but can connect and track workouts through your smartphone's GPS. It also streams music, displays notifications and can be used for NFC payments. Features over 15 exercise modes andtracks your heart rate all day.

6Fitbit Charge 3 Advanced Fitness Tracker

119.00

Stylish and understated, Fitbit's Charge doesn't come with an integrated GPS, but can track distance through your smartphone and use Fitbit pay for NFC payments. Swim-proof and water resistant to 50 metres, it also has a seven day battery life. For your fitness, you can track your workouts, calorie burn, step count and more. If you forget to hit 'go', the Charge 3 will automatically register that you're exercising anyway.

7Huawei Band 2 Pro Fitness Wristband Activity Tracker

39.60

The cheapest activity tracker on our list, Huawei'sBand 2 is not to be sniffed at, with 21 days of use in a single charge.It can measure yourheart rate, calories burn, distance, speed, pace, VO2 max, training effect, recovery time and much more, alongside 'Scientific Sleep Tracking' to measure light, deep and REM sleep.

8Apple Watch Series 3

228.99

Sure, it's two models behind now, but Apples third iteration of its game-changing smartwatch remains an incredible piece of tech. It features anoptical heart sensor, adual-core processor and awireless chip. With GPS and cellular capability, it can be paired with Apple Airpods and featuresabarometric altimeter to help measure outdoor workouts. It also debuted Apple'snew and enhanced workout watch app.

9Fenix 5S Sapphire Multisport GPS Watch

440.00

From skiing and snowboarding to running and paddlesports, the Fenix 5S, while pricey, can track almosteveryworkout. It's waterproof up t0 100m and comes withroute planning and tracking, electronic compass, barometer andaltimeter functions. The Fenix5S also helps identify your current level of fitness, while advising on sleep and rest to help avoid injury.

10Suunto 3 Fitness Watch 3 Fitness Watch

149.00

A next-level activity tracker and smartwatch, the Suunto 3 cancreate an 'Adaptive Training Guidance' plan for you, a seven-day training guide that works to your goals and considers yourcurrent fitness levels and training history.The Suunto 3 also tracks your daily steps and calorie burn and gives a sleep summary and insight into your stress and rest patterns.

11Moov Now Multi-Sport Fitness Tracker & Audio Coach

48.80

At first, it may look like an ankle tag, but Moov's new fitness tracker is rapidly gaining popularity in fitness circles and not just because of its attractive price tag. The battery life, for example, is six months and the Moov watch comes with an audio coach to help you get the most out of your workouts. It's water, dirt and sweat proof, too.

Read more from the original source:
11 Best Fitness Watches, Smarwatches and Activity Trackers for 2019 - Men's health UK

Fontana, CaOn Saturday, October 12, 2019, Lets Move on the Trail will return for its annual appearance along the Pacific Electric Trail (PET) bringing free resources, games, live demonstrations from Fontana Police Department and Fire Department, and much more. The event will take place from 9:00 a.m. to 1:00 p.m. between the blocks of Cypress Avenue and Mango Avenue. The event kicks off witha 2.2-mile family walk/run event anda 5-mile bike ride.To register for the walk or bike ride, visitwww.healthyfontana.org.

The PET offers seven miles of opportunity to be physically active for better health as well as connectivity to local schools, businesses, and community centers.The annual Lets Move on the Trail event is a fun and free community event that highlights the PET and engages participants in numerous resources and activities including art and fitness expos, healthy food options, and an open house and live demonstrations from the Fontana Police Department and Fire Department.

The family walk/run, in conjunction with Healthy Rialto, will begin atNorth Cedar Avenueand the PET, and the bike ride will begin at North Heritage Circle.Both the walk and bike ridewill begin at 9:00 a.m. and end atMiller Park Amphitheater.This year, those who register for the events can receive a free event t-shirt and bike helmet, while supplies last.

A variety of resource vendors will line the PET including Animal Services, Friends of the Lewis Library, local dentist offices, San Bernardino County programs, and West Valley Water District to name a few. Central City Community Health Center will also have a mobile clinic at the event offering free glucose and iron screenings. Make sure to also stop by the Art Depot for fun crafts, engaging chalk wall art, and free frozen fruit bars.

Lets Move on the Trail is not just a health fair that focuses on eating healthy and being active, but reminds participants that health includes mental wellness and safety like emergency preparedness for you and your family. This is a great event for the whole family to get to know your community while picking up a wide variety of free resources. All this, while having fun,emphasizesCommunity Services Coordinator, Jasmine Sarsadias.

Be sure to mark your calendars for Saturday, October 12 from 9:00 a.m. to 1:00 p.m. so you dont miss out on the fun.

For more information, contact Healthy Fontana at (909) 350-6542 or visitwww.healthyfontana.org.

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Let's Move on the Trail 2019: Free Health, Safety and Fitness Expo - Inland Empire

Forget everything Barney the Dinosaur taught you: its good to be selfish. We spend so much time living our lives for other people when the one person you should be focusing on is yourself, and by turning your attention inwards youll actually start to benefit those around you.

We can start with your health. The most common excuse I hear from clients is that they dont have any time to spend on their fitness. This just isnt true. We all have the same amount of time to work with, and by making a few selfish decisions we can start to prioritise our health over everything else.

Take work for example. For many of us this is the biggest source of stress in our lives, and while you often cant do much to change that, you can change how you deal with it. By making the time to focus on health, you will start and end the day in a better mood. The knock-on benefits of feeling better mean youll work harder, handle pressure more easily, and feel less busy.

Consider your kids: when youre feeling fit and healthy you can give them more of yourself, play with them for longer and keep up with their adventures. In relationships, rather than slumping on the sofa in front of the television each night, you can be more active and more energetic. You will look and feel better around your partner.

Its just a matter of making time for yourself. Carve out three one hour blocks in your diary. I guarantee they exist, either before or after work, on your lunch break or even at the weekend. You dont need to spend this time at the gym, but consider something like a yoga or dance class, or an activity youve never tried before like bouldering or dragon boat racing. Or take the long way home by bike, walk instead of taking the car just change something.

Nutrition is a key area for most of our clients when theyre looking to improve their health. The City is swimming in dirty takeaways and boozy evenings, so the trick to staying on top of your nutrition is simply to become more aware of what youre putting in your mouth.

Before you even think about making any changes, first keep a diary or use an app like MyFitnessPal to stay on top of everything. Youll spot the areas in which youre over-consuming (spoiler: its the drink), and this will arm you with the info you need to make an effective change.

Sleep plays an important role in your health and in the City we all need more of it. As with your calorie intake, simple awareness is a great way to improve sleep. Start tracking how many hours per night youre actually getting and note it down. Over the week, work out your daily average. You want to be getting at least seven and a half hours per night. In London, the average is a lot less than this. Make a conscious effort to improve your sleep this month, and get the sleep you need.

Making time for yourself is a simple shortcut to improving your mood and thoughts. Finding a quiet spot to sit, rest or read alone for a while once per week should be all you need initially, but more popular than ever are health and fitness retreats, which let you exchange the day to day hustle and bustle for some invaluable you-time.

Some people are averse to the idea of being alone, and in a relationship its awkward to raise the idea of taking a trip by yourself, but solo travel can be a deeply fulfilling experience. Without anyone else to rely on, and with more time to do little else but think, it is one of the rare opportunities for self-reflection we have in the modern world.

If you dont have the time to get away for days at a time, you can start with activities like long walks, bike rides, hikes and meditation. These allow you to switch off and clear the mind, which increases creativity and helps to deal with stress.

When you have selfishly focused on your own health, happiness and well-being, youll be presenting your best version of yourself to others. Open your diary, and start making appointments with you.

Harry is a trainer and life coach at No1 Fitness. Go to no1fitness.co.uk to learn more and book an introductory class

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Fitness advice: Why it's great to be selfish - City A.M.

The meal kit and meal delivery revolution is in full swing, but what are the best healthy meal kits available for those keeping to a diet, or simply a closer eye on what they eat? As our already busy schedules grow exponentially busier, the need for fast, simple and delicious solutions to that daily dilemma (food!) grows along with it. And the more we learn about how much our daily diet affects overall health, there is a simultaneous demand for those smart mealtime solutions and services to offer healthy options -- whatever that may mean to us.

Whether it's clean eating (as in the Whole30 diet), cutting out excess carbs and sugar (that keto life), or good old-fashioned calorie-counting (Weight Watchers is totally still a thing), simply delivering convenience no longer suffices. Meal kits companies are now offering healthy meal options and tailored meal plans with easy weeknight execution to fit just about any healthy lifestyle or diet you can dream up.

Blue Apron may have been the first big player on the meal-kit scene, but specialized meal kits and delivery services tailored to organic, vegetarian and vegan lifestyles followed close behind. Startups like Purple Carrot and Green Chef offer vegetarian, sustainable and organic meal kits. Other companies like Splendid Spoon, Kettlebell Kitchen and Freshly have taken things one step further, delivering fully prepared healthy meals, smoothies, soups and grain bowls on a weekly basis, taking all the guesswork out of dinner and helping protein-hungry athletes and everyday folks with dietary restrictions stay on track.

Read more:The best keto fast food items at McDonald's, In-N-Out, Taco Bell and more

Of the many healthy meal kit and meal delivery services now in the market, many have a unique health bent or diet specialty hoping to carve out a customer niche that might benefit most from their culinary and delivery offerings. There are meal kits for keto and paleolifestyles, organic or vegan diets, low-calorie meal plans to aid in weight loss, and much more.

Though we did not test each and every meal kit or meal delivery service, we did dive into the specific offerings and menus (as they relate to health and diet) as well as the plans and pricing details for some of the most popular services available in 2019 to help you find the best healthy meal kit or meal delivery for you.

These products and services are independently chosen by our editors. CNET may get a share of the revenue if you buy anything featured on our site.

With more than 38 meal kits and recipes to choose from in any given week, including convenient one-pan dinners and oven-ready meals, Home Chef is a good choice for making simple and delicious healthy meals at home.

One thing to like about Home Chef is you can easily customize or sub the protein in your meal kit, so if a certain dish sounds tasty but you're not a big pork person, you can swap in some chicken or fish. Home Chef also allows you to order double the protein in your meal without doubling the overall portion, so it's a great low-carb meal kit option for keto or paleo diets. You can also choose to order antibiotic-free protein instead of the standard version for an added cost.

Pricing and subscription:Meals start at $7.99 per serving with additional premium Home Chef recipes and add-ons offered at market price. You can add fruit for a few extra dollars, for instance -- the perfect defense against those 3 p.m. cravings or late-night snacking woes. If you order now, you can get $20 off your first four boxes.

Probably the most recognizable of the meal kit services, Blue Apron has a lot of healthy options -- and just a lot of options, in general. Blue Apron recently teamed up with Weight Watchers for easy-to-cook healthy recipes that align with its point system, making it easy for those in the program to keep track. Blue Apron offers customers roughly 8 to 12 meals to choose from per week including a few vegetarian options as well as a few that created for the Weight Watchers Freestyle program.

Separate from Weight Watchers meals, their vegetarian options get high marks in the reviews we read, but if you are full-on vegan or vegetarian, there are likely better vegetarian specialty meal kit and meal delivery services with more daily/weekly plant-based options. Blue Apron also has one of the most user-friendly interfaces of all the meal kit services and optional wine pairings, too.

Pricing and subscription:Price per serving ranges from $7.49 to $9.99, with options to prepare two to four recipes per week and two or four servings per recipe. Keep an eye out for special offers.

Sun Basket meal kit delivery service focuses on healthy eating with easy-to-cook recipes, many of which are designed specifically for various diets and dietary restrictions, including low-carb, gluten-free, vegan, vegetarian, keto, paleo and more. Each week starts with 18 dinner options -- like shrimp paella or turkey meatballs with cashew crema -- of which you pick two, three or four to be delivered the following week.

Sun Basket also has an entire section of healthy snacks to add to your order, like red pepper hummus, miso broth, sous vide egg bites and coconut yogurt. Sun Basket is one of the meal kits with the best variety, and you can really customize your weekly order to your specifications.

Pricing and subscription:Each serving runs about $12, so three dishes per week (six total servings) will run you about $72. The family plan offers better value but less selection, with just six meals to choose from per week; however, the portions serve four adults (with leftovers). For the family plan, three meals (12 total servings) costs about $132.

Plated offers some of the best quality and variety of any meal-kit delivery services. It uses ingredients of very high standards, including antibiotic-free chicken and poultry, mostly organic produce, hormone-free beef and wild or sustainably raised fish. Great for gourmands, Plated may have a slightly higher degree of difficulty per meal but gets consistently high marks with some of the best-tasting meal-delivery kits in the game, thanks to entrees like pan-roasted chicken with farro, fennel and parmesan, lamb bolognese and scallop poke bowls.

Plated's menu of roughly 20 dishes rotates frequently and can be ordered for as many as four servings (great for families) and as many as four nights per week. As with most, you can sort according to dietary preferences including vegetarian, keto or low-carb, low-calorie meals and more.

Pricing and subscription:Two nights of meals (four servings total) starts at $47.50 and goes up from there but Plated is offering a 25% discount off your first four weeks! You can always skip meals and cancel anytime.

Freshly is a simple yet consistent ready-to-eat meal delivery (not a meal kit). Freshly's meals eliminate any prep needed for services like Blue Apron and HelloFresh, serving single-portion meals for the health-conscious person who may not have time or interest in cooking. Freshly's meals come frozen, to be heated up in a microwave or conventional oven. They all average about 500 calories per serving and are gluten-free, all-natural and free of refined sugar. A few ready-to-eat meals from Freshly include a hearty penne Bolognese bake, chicken with coconut curry and turkey mushroom meatloaf.

Pricing and subscription:Freshly plans start at $50 for 4 meals ($12.50 per meal) and get cheaper the more you order. If you go big with the 12-meals-per-week plan, each one breaks down to just $9.

Purple Carrot is one of the original plant-based meal-kit delivery services. The 100% vegan meal kit service scores points for its inventive and interesting meat-free meal options like cauliflower and quinoa kofta or sticky apricot seitan stir fry. Purple Carrot makes it easy to sort its offerings into high protein or gluten-free meals that satisfy even nonvegetarians. Do be aware that some of its meals take some time and a little skill to put together, but if quality, homemade vegan meals are a priority for you, this is probably the best meal kit pick.

In addition to the tasty vegan meals, you can add extras like banana chia pudding or overnight oats with apricot, goji berries and cashew butter.

Pricing and subscription: Purple Carrot meals cost you roughly $12 per serving, which isn't exactly cheap for vegan food, but you can choose between two plans designed for either singles or couples (three two-serving meals per week) or a family (two six-serving meals per week).

While it's not a traditional meal kit or meal delivery, Hungryroot is an intersection of AI and grocery delivery to send a curated heap (based on your preferences) of healthy groceries, snacks and preseasoned proteins for quick meals, or more intricate meal-making (if you choose). This is a good option if you like to cook and are looking for some healthy kitchen inspiration, but find meal kits but to be a little restrictive. Like, maybe you just don't want tilapia tacos tonight.

Hungryroot is banking on the fact that you'll love its expert suggestions for fun, high-quality grocery products like wild mushroom chicken meatballs, Thai peanut sauce or a crunchy carrot-lentil mix. The initial consultation is actually pretty basic, just accounting for dietary restrictions and allergies. But don't worry, you can fully customize your order after checkout, so if you hate beets, you don't have to have beets. Hungryroot will also send recommended recipes that can be made with the items you're getting.

Pricing and subscription: Small grocery deliveries are $69 and include groceries to make three to four two-serving meals, plus snacks. Medium deliveries are $99 and should make roughly four to five two-serving meals, plus snacks, while large deliveries go for $129 and are enough for five to six two-serving meals, plus snacks.

Green Chef is a healthy organic meal-kit delivery service that will tailor your plan to maintain a paleo, keto, vegetarian (plant-powered) or just a steady balanced diet. Roughly 90% of the ingredients included in Green Chef's meal kits are certified organic and meats are sustainably fished, farmed and raised without hormones or antibiotics.

Like Blue Apron or Sun Basket, Green Chef provides all the ingredients needed to cook a fairly simple meal -- generally in less than 30 minutes -- and thoughtful recipe cards with photos make following instructions easy like with the simple teriyaki pork meatballs. There are some meal kit services on our list with more total options per week, but Green Chef definitely scores points for quality, healthiness and ease of use.

Pricing and subscription:Green Chef starts at around $8 per serving and allows you to customize or skip weeks when traveling, etc.

You can tell by the name, Eat Clean Bro, is after a particular segment of the population: Bros, of course. And where do bros hang out? Gyms. So this prepared meal delivery service -- as you might have already guessed -- focuses on clean, healthy, protein-packed meals to support that gym life.

"Bros" who use the meal delivery service (available in selects markets only) pick a minimum of five meals to be delivered on the next delivery day. Eat Clean Bro meals are categorized by protein type (salmon, chicken, pork, etc.) or into popular diet categories like clean, lean, under 400 calories, keto-friendly, vegetarian and more.

Pricing and subscription: Meals start at $8.50 and go up to $13 for dishes like salmon and steak.

This is definitely the best meal delivery for ready-to-go, healthy breakfast and lunches. Splendid Spoon is hoping to entice folks who want to keep it simple, easy and nutritous for breakfast and lunch with its ready-made smoothies, soups and grain bowls delivered to your door weekly.

Splendid Spoon puts an emphasis on nourishing ingredients, but doesn't slack on taste because of it. Soups include cauliflower tikka and Mexican tomato, while smoothies come in tasty combos like almond butter and jelly, blueberry acai and a green matcha smoothie with spirulina, ginger and turmeric. Soups and smoothies are loosely categorized by their overall intended effect, like "heal," "energize" and "refresh." Splendid Spoon also offers a full-day soup cleanse add-on to "reset" your system.

Pricing and subscription:Splendid Spoon offers a few options, like a breakfast plan with five smoothies per week (most are relatively low in sugar) or a lunch plan, which is five days of vegetable-packed soups, stews or grain bowls for $65. Or get the whole shebang: an entire five days' worth of smoothies and lunches (soups and grain bowls) for $135. It is a subscription, but you're free to cancel anytime, including after the first week if you want to just try it out.

Perhaps you've seen Kettlebell Kitchen-branded fridges in gyms and boutique workout facilities around town. This fitness-inspired meal delivery service (no cooking required) is well-positioned as the best meal delivery service for protein-hungry gym buffs, CrossFitters, cardio queens and the like. Kettlebell is slightly less concerned with the gourmet-ness of it all and is far more focused on delivering tasty, no-frills, convenient protein-packed meals tailored to amplify and complement an active lifestyle. That means lots of grilled chicken, lean pork loin and veggies like cauliflower and sweet potato. KBK also offers fully vegetarian meals, smaller snacks, sides, desserts and breakfast.

Kettlebell starts you off by culling your fitness goals (add weight or muscle, trim down) as well as nutrition and diet goals -- a great meal delivery option for Whole30, keto and paleo -- and then plugs you into a meal delivery plan to help you meet said goals. The service allows you to order as you go or sign up for a meal plan with meals delivered twice-weekly, either to your home or to a holding fridge at its many gym and fitness partners. This feature is definitely nice if your schedule fluctuates or you travel often and you don't want food sitting on your doorstep for long (though it is cooler-packed, just in case).

Pricing and subscription:Meals are mostly $12 each with snacks and vegetarian meals a bit less. Meal plans are somewhat customizable, and the more meals you select per week, the cheaper they get, down to less than $10 per meal if you choose 18 per week.

Prepped, frozen and vegetarian (no cooking or assembly required), Veestro's meals are shipped and can be heated up in either a microwave or conventional oven. Veestro proves to be one of the more affordable meal delivery services, with 15 meals per week (three meals a day) clocking in at just $130 (with the current discount). Veestro has a truly massive selection of vegetarian meals, and you build a box of 10, 20 or 30 meals at a time to be delivered in bulk when you want.

If calorie-counting is important to your health goals, Veestro tries to keep the three daily meals in its "Weight Loss" program around or less than 1,200 calories with dishes like red curry and vegetables, seitan soba noodles, meatless shepherd's pie and breakfast burritos. Once you get your first plan, you can start to customize, reordering dishes you liked and skipping those you didn't.

Pricing and subscription:There are several options. A custom or chef's choice plan of 10 meals cost $117. Twenty meals cost $217 and 30 meals will cost you $297. The weight loss plan, which includes three meals per day for five days, recurring, is $176 for five days of meals or $227 for seven days of food.

See more here:
The best healthy meal kits in 2019 - CNET

1 / 3 Show Caption + Hide Caption Sgt. 1st Class Elizabeth Calderon, Army Master Fitness Training instructor, performs ball toss Sept. 23, 2019, at the U.S. Army Physical Fitness School at Fort Jackson, S.C. As a training instructor, Calderon instructs and certifies the Army's master fitness trainers. The ball toss is one of six events performed during the Army Combat Fitness Test. (Photo Credit: Thomas Brading, Army News Service ) VIEW ORIGINAL 2 / 3 Show Caption + Hide Caption Sgt. 1st Class Elizabeth Calderon, Army Master Fitness Training instructor, performs modified squats Sept. 24, 2019, at the U.S. Army Physical Fitness School at Fort Jackson, S.C. As a training instructor, Calderon instructs and certifies the Army's master fitness trainers. (Photo Credit: Thomas Brading, Army News Service ) VIEW ORIGINAL 3 / 3 Show Caption + Hide Caption Sgt. 1st Class Elizabeth Calderon, Army Master Fitness Training instructor, performs ball toss Sept. 23, 2019, at the U.S. Army Physical Fitness School at Fort Jackson, S.C. As a training instructor, Calderon instructs and certifies the Army's master fitness trainers. The ball toss is one of six-events performed during the Army Combat Fitness Test. (Photo Credit: Thomas Brading, Army News Service ) VIEW ORIGINAL

FORT JACKSON, S.C. -- The South Carolina sun -- causing blistering temperatures to climb throughout the day -- didn't slow down Sgt. 1st Class Elizabeth Calderon from her workout.

For her, being a Master Fitness Training instructor means that flipping tires or carrying ammo boxes in the heat is another day at the office.

The former drill sergeant, no stranger to Fort Jackson's long summers, was wearing a weighted tactical rucksack on her back, Sept. 24, as she demonstrated modified squats outside of the U.S. Army Physical Fitness School.

The purpose of her workout was to show proper ways Soldiers can better prepare for the Army Combat Fitness Test -- even with limited resources. Calderon was increasingly fatigued as the day wore on, yet pushed through and never compromised her form.

"She's the heart of the program," one of her colleagues was overheard saying as she continued demonstrating exercises.

Calderon, a former competitive bodybuilder and fitness guru herself, finished the squat the right way -- the Army way -- then wiped sweat from her brow, and replied with a smile.

During her time as a drill sergeant, Calderon said she spent countless hours in the gym, and rep-by-rep, sculpted her physique. For her, bodybuilding was an outlet to the highs and lows she faced while "on the trail", she said.

"When you can physically move and train your body to accomplish things you never thought you could before," she said, "You find yourself."

These days, however, although strength conditioning is still essential, she relies on functional workouts.

These workouts, taught at the school, are well-rounded and cardio-intensive, designed to help Soldiers balance strength with endurance. After all, big muscles don't necessarily mean physical fitness, at least according to Army standards.

For the last 10 months, she's been an instructor at the school, where she, along with the other instructors, educate and certify selected Soldiers, from units around the Army, with everything related to the Army's Physical Readiness Training program, including how to properly grade the ACFT.

Although the instructors' job requirements stretch far beyond the ACFT -- from helping Soldiers develop physical training concepts, tactics, techniques, training programs, and other aspects related to the PRT -- lately, all eyes seem to focus on the upcoming fitness test, she said, which is heading into its second phase of implementation beginning Oct. 1.

During the second phase, all Soldiers will take the ACFT as a diagnostic and all Initial Military Training officers and enlisted will take the six-event fitness test as a graduation requirement.

The fitness classes aren't just taught outside or in the gym, though. Many courses are also taught in traditional classrooms. There, instructors discuss topics such as injury prevention and nutrition, among many others.

"It all goes hand in hand," Calderon said, referring to Holistic Health and Fitness, or H2F. "If your mind isn't in it, your heart isn't either -- if that's the case, you might just not have the motivation and do what you got to do in the gym."

"I think you need to be 'centered' in order to perform well," she added, saying all aspects of H2F health are vital to success.

Some Soldiers, according to Calderon, are still uneasy with the ACFT's test requirements, including events such as the leg-tuck. That's where, according to her, practice makes perfect.

"I think people fear what they don't know," she said, regarding the new fitness test. "Once they're out there doing the movements, they'll realize they can do it, too. I'm here to teach Soldiers how to design a [fitness program] they can bring back to their unit."

Program design skills Soldiers learn at the school "will carry over into training for the ACFT," she said, and when certified Soldiers return to their units, not only are they qualified to grade the ACFT, but they can supervise it, and set up the field for testing.

"People may not realize it, but many of the ACFT exercises target muscles they work out every day," she said. "My job is to help teach Soldiers the techniques used to perform those exercises correctly, and with proper form so they don't get injured. Soldiers have been moving this way all their lives, they just need to perfect the movements and build a foundation."

Whether it's in the office, or at the grocery store, "our muscles are designed for functionality," she said.

"We do dead-lifts when we pick up our groceries," she said. "Or, bringing them to their car is like the farmer's carry."

By utilizing a certified MFT, Soldiers will be one step closer to optimal physical readiness. However, according to Calderon, they still need to believe in themselves.

"If a Soldier is in the mindset they won't pass the ACFT, they won't," she said. "It's just like if you start your day believing you'll have a bad one -- then you will."

In addition to her students, who occasionally reach out from time to time, Calderon has also developed an army of followers on social media, too.

With more than 16,000 followers on Instagram, Calderon -- known online as fatgurlliz -- uses her social media presence to empower others, by promoting physical fitness and body positivity.

Although it's her private account, she said she receives many messages about Army fitness.

"My advice is if you have fun with (the ACFT), then you're going to perform well -- but you have to train the right way," she said. "Train properly, and once you develop the endurance that you need, you're going to be okay."

Read more here:
Ace the ACFT with proper training, says Master Fitness Training instructor - United States Army