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Were nearing what we hope is the end of a very weird time for many.

How are things going at home? Are you maintaining your fitness? What about the kitchen? Are you eating well? What about getting enough sleep at night? Are you sleeping well?

If these need improvement, then let me inspire you to get back on track. Id like to start by reminding you that you are worth every single drop of sweat, every single trip to the grocery store and every precious second of quality sleep that you can get.

As a parent and business owner, I know its not an easy task. But deep down, I also know you have the strength to make it happen.

Here are five simple things you can do today to get yourself back on track:

Ditch the negativity

Life happens. We all fall off track at some point. I personally believe that falling off is part of the process it gives us just enough juice to find the motivation we need to get ourselves back on the straight and narrow again, and moving toward success for longer periods of time.

Youre never really starting over

Youre just picking up where you left off! Your body was meant to move and will adapt quickly. So why not give it what it wants? Remember, its not about perfection, but consistency. Just get yourself moving!

Eat something colorful

Add a wide variety of fruits and vegetables to your diet, and you could be feeling so much better. Whenever you sit down to make a plate, make sure its colorful. The brighter it is, the better it is for you.

Go to bed an hour earlier than you normally would

Dont let your electronic device get in the way of your sleep. Commit to shutting things down and turning out the lights. Youll wake up the next morning with a much clearer mind, feeling like a champion.

Be persistent

Set a schedule and stay consistent. Find a way to get your daily movement in. Fuel and recover as best as you can. Soon enough, youll be able to conquer any obstacle that comes your way.

Regularly practice these five simple steps, and youre well on your way to health, wellness and longevity.

After Joe Adams had a heart attack, he underwent numerous procedures to get his heart in working order. Just when it seemed things were on the right track, his heart started to fail again. Read more.

Tamara Mosby-Montegut started working out as a stress reliever. Now she wants to keep up with her husband when he tackles 50 pushups in a row. And she wants her daughter to follow their healthy examples. Read more.

Varun Narayanan wanted to shed the pounds he packed on during the holidays a few years ago. He dropped from 230 pounds down to 195. Now he treks up active volcanoes. Read more.

After giving birth to her fourth baby, Susan Sawyer wanted to drop the baby weight. She took up Jazzercise. Sawyer's stuck with the dance-based exercise for nearly 35 years. Read more.

Jessica Hawley thought her third pregnancy was different because she was having a girl. But baby number three was another boy. The pregnancy felt different because she was more fit this time around. Read more.

When Gary Gundy started having trouble getting up after squatting down for target practice, he knew it was time for a change. The La Vista man dropped 80 pounds in three years. Read more.

Valerie Heath started shedding pounds by using the family's Wii. Now she belongs to a CrossFit gym and works out six days a week.Read more.

To be around for her family, Ashlei Spivey needed to get in shape. She joined a boxing gym. Now her workouts leave her feeling like she stepped out of a movie. Read more.

Betty Watt survived a sometimes trying career as a middle school teacher. Then she beat cancer twice. And the whole time she was a regular at the gym. Watt and her husband Charlie workout at least five days a week. Read more.

Erika Hanna sometimes has a pint-sized workout buddy during her morning classes. Her son Henrik, 18 months, offered hugs as she held a plank position and occasionally chased a loose exercise ball around the room. The studio gives Hanna a chance to stick close to her kids while staying on top of her own health and fitness. Read more.

Gwen Leyden wound up spending a week in a wheelchair because of a chronic condition. Leyden gradually was able to walk without using a cane. Later she started using the treadmill and eventually worked up to weightlifting. Read more.

With high blood pressure and the possibility of needing cholesterol meds Rich Hazuka was headed down a dangerous path. He dropped 75 pounds thanks to diet changes. When he plateaued, he took up exercise. Now he's off his blood pressure meds and has no need for any cholesterol medication. Read more.

George Mach can't help but wake up well before dawn. With that free time, the early riser started a gym routine. He hits the gym three days a week. Read more.

As Gregg Learned aged, arthritis made physical activity a chore. He struggled to walk across the parking lot at work. But joining a gym has helped Learned to stay on his feet. Read more.

At one time, Laura Adams could barely finish a lap around the walking track. But the Bellevue woman, who weighed 300 pounds, stuck it out and dropped 115 pounds. Read more.

Vince Huerta has always tried to keep active. He decided to give powerlifting a shot and now, the Omaha South grad holds a number of records for the weight he's hoisted. Read more.

Paul Stultz takes swimming seriously. He joined a Masters Swimming club and is working on nailing strokes like the freestyle and butterfly. But one of his biggest accomplishments was hiking the Grand Canyon. Read more.

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5 things you can do to get your fitness and nutrition back on track - Omaha World-Herald

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Coronavirus

From free classes to fundraisers, heres how local fitness studios are giving back to folks on the frontlines.

To honor essential workers during the coronavirus crisis, Philly fitness studios are supporting those on the frontlines with free classes and fundraisers. / Photograph courtesy of Focus Barre & Yoga.

If youre a Philly-area studio or instructor doing something to help essential workers, email lbrzyski@phillymag.com so we can add you to the list!

Ever since Philly fitness studios were forced to close their doors due to coronavirus, instructors have been offering a TON of live-streamed and on-demand classes you can do in your own home. As if those efforts werent amazing enough, some studios have stepped up to support essential workers. Below, a list of local gyms and instructors who are helping folks on the frontlines with discounted or free classes and fundraising events.

The Rittenhouse studio is currently running healthcare hero nominations to honor anyone who embodies the selflessness, compassion, heart, and dedication that we are seeing all around us during this challenging time. Every Friday, the studio will feature one healthcare hero on their page, and gift them one month of unlimited classes at barre3 Rittenhouse. To nominate someone you know (or yourself!), fill out this form.

Every Sunday at 4 p.m., Focus Barre & Yoga is hosting a free live-streamed barre class for healthcare workers. They are also offering healthcare workers 50-percent off their on-demand video library. Email the studio for more details.

All essential workers can enjoy free live-streamed classes with Jaime Fitness. To take advantage, simply email them and theyll hook you up with a complimentary membership.

Since April 1st, the spin, barre, and TRX boutique has been selling Social Spinstancing and Stay the tuck home tanks to help support Jeffersons COVID-19 Better Together Fund. So far, theyve raised over $500 in donations. RIDE still has some tanks left, so if you want to show your gratitude for the frontline and rep a local studio, email owner Katie Graham. Each shirt costs $27.

This HIIT gym is offering unlimited live online classes to all frontline workers, small business owners, and anyone who has lost their job due to the pandemic. All you have to do is email them, and theyll take care of you.

SoulCycle and Barrys instructor Ryan Lewis is running weekly at-home strength and cardio classes. 30-percent of all profits will be donated to Project SHIELDS, a group of Penn students and alum who are mass producing PPE for local doctors and nurses. Plus, healthcare workers can enjoy a free week of workouts, and there are discounted packages for those whose employment has been compromised due to coronavirus. To get in on the classes, fill out this form.

Through the end of April, Train and Nourish is offering healthcare workers buy one, get one free virtual classes. All you have to do is click this link, select the 2 Pack Virtual Classes, and enter code HEALTH2020.

On April 8th, Unite Fitness hosted a fundraising event for local hospitals, and ended up raising over $11,000! The live class saw 513 participants, and proceeds are going toward food and medical supplies for those on the frontlines.

After you work up a sweat with any of these workouts, book a 15-minute virtual skin check-in with Heyday Skincare. The video consult is complimentary for all essential workers, and you can book a slot here.

Want to hear more from us? Join Be Well Philly at:FACEBOOK|INSTAGRAM|NEWSLETTER|TWITTER

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Heres What the Philly Fitness Community Is Doing to Support Essential Workers - Philadelphia magazine

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James Milner has described the intensity of the training sessions implemented by Jrgen Klopp and his coaches, and revealed the mentality behind his own remarkable fitness levels.

The Liverpool vice-captain, now 34, has made 33 appearances so far in 2019-20 to help his side open up a huge lead at the top of the Premier League and become world champions too.

With the season currently suspended due to the COVID-19 pandemic, Milner spoke to BBC Radio 5 Live about his career in the game and experiences since joining the Reds five years ago.

The discussion included insight on Melwood training sessions, the mindset that continues to keep him at the highest level, and why it was imperative Liverpool went on to lift the Champions League after their semi-final comeback against Barcelona last May.

Read some of the highlights below

On his longevity and fitness

Fortune is one [thing], I think you need that luck with injuries and things like that. But Ive always tried to do whatever I can to give myself the best opportunities, whether thats looking at diet and gym work; I did that as early as Leeds and Newcastle, the gym stuff, and thats developed as well. I just try to push myself. Earlier in my career, maybe five or six years ago, people were saying Youre going to have to start toning down your work in training and reducing your numbers and output in training to keep that longevity and I didnt really agree with that. I thought, obviously Im going to drop off at some point in terms of physical output and things like that, but surely if I push myself more, the further distance Ive got to fall. If I do drop off then Ill be in amongst the pack as opposed to dropping from the middle pack downwards. Thats what Ive always tried to do. Ive always tried to push myself, always tried to keep the young lads in place in terms of running and stuff like that. Im sure Ill get reeled in at some point but Im hoping thats not for a few years yet.

On last seasons Champions League semi-final against Barcelona

It wasnt a bad performance by us in the Nou Camp, we had chances. I remember I had at least one half-decent chance. I thought we played pretty well. Messi did his Messi-like things, the free-kick was ridiculous, and it was just one of those games you felt a bit hard done by. We came away from there with that disappointment and then we have to go to Newcastle still chasing the league title, who have a right go at us. We win that late on, with the emotion and energy we had to expend there. And then the night before the Bara game, were in a hotel and City obviously played [and beat Leicester City]. The deflation of that the night before, then you have to go and turn around a deficit to Barcelona. All that added to the effort. We walked into the training ground the next morning and the manager said before the meeting, Has anyone got anything to say about that? No, nothing. Right, here we go. Its pretty impossible but if anybody can do it, we can.

The way we went about the game, there was no panic. There was urgency but it felt methodical how we went through the game. We got a good start and the crowd was behind us. I remember getting a corner in the first minute and the roar was incredible just from that. Getting the goal, after that it wasnt gung ho. They are obviously so dangerous, I thought we defended well. We had to rearrange at half-time. Robbo says thats his greatest contribution as part of a Liverpool team, going off at half-time in that game and bringing Gini on! From that moment and once you get the momentum at Anfield and the goals, it was special because of the occasion obviously, but how good a team Barcelona are and the experienced players they had in their team, that made it more special. It wasnt any team we managed to turn over like that, it was an unbelievable team with experienced players.

We had a similar night against Dortmund in the Europa League a few years before with an unbelievable comeback but we couldnt get the job done. And that was so important once we got through against Barcelona, that we finished the job. The Dortmund night is looked on fondly because it is a great memory, it was a great comeback and a great Anfield European night, but there was no trophy at the end of it. Obviously with the Barcelona one it was an incredible story on its own as a one-off game but then it goes and gives you No.6. Obviously, that was massive.

On how he personally ranks Klopp as a manager

Hes right up there at the top, if not the best. His training sessions are different to anything Ive ever done before. You never, ever do a session [on autopilot], whether its a passing drill or a shooting drill everything is reacting to the next situation. If we do a shooting drill theres three or four balls going on at the same time; keepers are having nightmares going for one shot then straight for the next one. Youre clipping a ball to someone else and as youre doing that another ball is on its way to you to shoot. The training is completely different to anything Ive seen. The whole thing around it is reacting to the next situation and staying in the game. Hes very good at always thinking about what might affect a game. Hes very aware of whats going on around it and always tries to nip anything in the bud that might affect the teams performance or mentality going into the game. Thats one of the strengths he definitely has in terms of preparing that side. Obviously hes a great coach in how he prepares us for every game as well, but in terms of that side hes always very aware of what could stop you putting in your best performance and going into the game fully fresh mentally.

On his record of never having lost a Premier League game in which hes scored

I never think about it! My old man is normally the one who brings it up after a game, he says, Oh, your record is still intact if I score. Probably the biggest thing with that record is I havent scored as many goals as I should have. But its ridiculous isnt it, really? I cant explain why. Its crazy really, something I cant really explain.

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James Milner on Klopp's training methods, fitness secrets and more - Liverpool FC

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WASHINGTON D.C. When President Donald Trumprevealed his guidelinesfor opening up America again last week,among the bolded namesof businesses and institutions that could reopen were restaurants, movie theaters and places of worship so long as they adhered to strict social distancing protocols. Gyms were also included.

While an integral part of many Americans routines, gyms and fitness clubs would seem to present a particular risk for contact spread of a contagious virus.

Their inclusion follows a last-minute lobbying push by an industry not known for flexing its muscles in Washington. While not every major company was part of the effort, conversations with 10 leaders in the fitness-club business reveal an influential network of relationships that kicked into gear over the past few weeks and helped move gyms to the front of the line even to the surprise of many in the industry.

Among the most influential advocates is an Iranian-born founder of one of the countrys largest fitness club chains, Bahram Akradi of Life Time Fitness. Akradi has been pitching governors and the Trump administration on what he calls a comprehensive, multifaceted tactical plan to fight the coronavirus and rebuild the economy. He now finds himself on one of Trumps economic recovery working groups and in conference calls with the President himself, including on the day before Trump released his new guidelines.

Multiple people at fitness-center companies from executives at giants like Golds Gym to independent health clubs told CNN they did not expect gyms to be mentioned in reopening plans from either the Trump administration or Georgia Republican Gov. Brian Kemp,who announced Mondayfitness centers were included in several public-space business that could begin reopening by the end of the week.

We just really lucked out and were able to get our message into a couple of the right peoples hands, said Meredith Poppler, a top official at the International Health, Racquet and Sportsclub Association, the industrys main trade group.

Poppler told CNN that in recent weeks IHRSA, which receives funding from many of the brand-name gym companies, began a full-court press to deal with the economic fallout hitting gyms and fitness clubs. That included hiring more lobbyists and aggressively pressing its message about the importance of physical fitness during a pandemic to lawmakers in Washington as well as officials in the Trump administration.

The messaging worked even better than theyd hoped.

We were as surprised as anyone when we saw President Trump announce the three phases and that gyms were in the first phase, said Poppler.

There are some with serious concerns that gyms that open in Phase One could become vectors for the virus just as the outbreak might otherwise be winding down. One of them is Dr. Saju Mathew, a family medicine specialist in Atlanta, Georgia who studied public health at Emory University.

How are they going to make sure that people work out where theyre six feet apart from each other at all times? Are they going to only let people stagger in? I just have a lot of health and safety concerns. And then locker rooms could be even a bigger issue, Mathew told CNN.

Many of the gym executives that spoke to CNN said they have been busy planning how they will reopen and trying to do so carefully. The accelerated timeline in Georgia, they said, means many are unlikely to be ready to reopen facilities there on Friday. A spokesperson for Planet Fitness told CNN there is no set date for reopening their clubs in Georgia or elsewhere around the country. Orangetheory Fitness will reopen some franchised Georgia locations on May 11, the company confirmed to CNN in a statement.

The executive chairman of Equinox Group, Harvey Spevak, told CNNs Cristina Alesci the companywill not opentheir SoulCycle studios in Georgia on Friday, when the restrictions on gyms lift in that state. Spevak said the company is working with outside infectious disease experts who will help the company make decisions on reopening.

And some executives who spoke to CNN expressed some hesitance at a lack of federal guidance dictating what measures they should follow when they reopen. Adam Zeitsiff, the CEO of Golds Gym, said that even in Mongolia, where Golds Gym also operates, the government has mandated distances between members, a quota capacity for gyms and guidelines about testing employees.

There still hasnt been a final guideline given to us as to how were going to reopen, Zeitsiff said.

Every gym executive CNN spoke with said they had been working to develop company-wide standards for cleaning and social distancing measures to keep members safe when they do reopen. Zeitsiff said that during Phase One, employees will be asked to wear a mask and gloves, and people will be assigned to monitor who is using what machine going in and cleaning after members clean themselves. They also plan to temperature check employees.

Other gym conglomerates like Planet Fitness and 24 Hour Fitness said they plan to use their company app to check people into their clubs with less contact between members and employees, including eliminating touch-screen check-in machines. 24 Hour Fitness said they plan to open their gyms in 60-minute sessions through the day, followed by a 30-minute closed gym cleaning period, according to a statement they provided to CNN.

Jim Rowley, CEO of Crunch Global, said part of their procedures when reopening will be to use the gym app in order to limit class sizes for group fitness classes. He said they are also considering using it to check members in. Since closing Crunch gyms, Rowley says his staff has been working on a 37-page manual on their procedures for reopening.

The franchise is investing in special cleaning methods and hiring more staff to handle the increased cleaning demand.

Were spending and this is the tough part, Rowley said. We dont have any revenue but were having to spend money to reopen on labor, hiring new staff members, having more hours for janitorial disinfectant and buying products that are more expensive thinking about safety.

Anthony Geisler, CEO and founder of Xponential Fitness which manages eight boutique fitness chains, including the popular Row House, Pure Barre and Club Pilates, said he believes boutique fitness studios are safer to reopen than big gym franchises, because they are often smaller spaces and that it will be easier to track people taking classes if someone were to become sick.

Theres a massive difference between a gym like a 40,000 big box facility and 1,000 square foot Pilates studio, Geisler told CNN.

Mathew said gyms with large numbers of people coming in and out of the building is likely going to be a huge health hazard.

You can imagine in a gym setting, if you just traced people from weight to weight, if one person is infected, he or she can infect three or four people around them and then the chain begins, Mathew said.

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Fitness centers included in Phase One of Trumps reopening plan - fox4kc.com

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Planning on working out today?

What if instead of push-ups in your kitchen, or running around your neighborhood, you could get just as sweaty with some Rey-style training on top of a mountainbut without actually leaving your house?

Thats the basic pitch behind Supernatural, a new virtual-reality fitness platform launching today on the Oculus Quest. Created by renowned VR studio Within, its a subscription-based app starting at $19 per month (after a 30-day free trial) that combines personalized workouts and expert coaching from real-world trainers, as well as game mechanics and hit musicall set in stunning VR landscapes like the mountaintop, or a tropical lagoon, or an arctic seascape.

The origins for Supernatural began for Within cofounders and VR pioneers Chris Milk and Aaron Koblin with a mix of professional observation and personal necessity. While Within is known as a cinematic VR video distribution app, the company has also created interactive, multi-person VR experiences for events, like 2017s Life of Us at the Sundance Film Festival.

It coincided with some realities both Aaron and I were coming to terms with, like getting dad-bods, even though neither of us have any children, says Milk. Here we were watching people come out of our interactive experiences laughing and sweating. At the same time, were playing games in VR that are beat-driven, boxing games that get your heart rate up while moving to music. So we started strapping weights to ourselves and testing to see how high our heart rates got, and it was comparable to the other things we were tryinglike I was going to OrangeTheory, and we both had Pelotons.

The goal was to make a fitness experience that even people who hate to exercise would love. Milk compares it to the difference between working out and playing a sport. Both get you in shape, but the former can feel like a chore, while the latter is fun. To do it, they had to go beyond Withins existing stable of VR talent and enlist more experts across such disciplines as kinesiology, biomechanics, behavioral psychology (to keep you coming back), as well as choreography to coordinate movement to music.

We took everything that weve learned over the last 10-plus years of making interactive, immersive media together and channeled it into trying to figure out, if we were going to build the perfect exercise system for us, using the tools that weve become so passionate about, what would that look like? says Milk. Supernatural is essentially the result of that question.

Milk and Koblin have been consistently working at the bleeding edge of technology, art, and creativity. They did so as a successful director and creative technologist, respectively, and then together on projects like Arcade Fires 2010 The Wilderness Downtown Chrome experience. So it shouldnt come as surprise that the result Milk refers to is a VR workout that feels like a cross between Dance Dance Revolution and Guitar Hero, combined with familiar connected fitness community features like matchups, leaderboards, and combined workouts.

When it comes to the social aspects of the connected-fitness landscape, a lot of that stuff is table stakes and pretty well defined, says Koblin. But all of a sudden, when paired with some of the other things were learning in virtual reality, weve now enabled something thats never been able to exist before.

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Forget your living room workout: This new VR fitness app lets you train on top of a mountain - Fast Company

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Charanjit Singh Teja

Tribune news Service

Amritsar, April 25

Amid lockdown imposed to prevent the spread of Covid-19, former international cricketer Harvinder Singh has been spending his free time to achieve his fitness goals.

Earlier, owing to his busy schedule, Harvinder could spare only 30 minutes for his fitness. Nowadays, he has been devoting two to three hours daily to gymnasium and other physical activities.

I have a gym facility at my home and have been making the most of it during the lockdown. Now, I have been devoting more time in the gym. Though I was fit even earlier, I was not satisfied. Now, I will achieve fitness goals set by me. Earlier, there were always some engagements, appointments and commitments every day. Now, there is no such hurry in life.Harvinder Singh, International cricketer

"I have the gym facility at my home and I have been making most of it during the lockdown. Now, I have been devoting more time in the gym. Though I was fit even earlier, I was not satisfied. Now, I will achieve fitness goals set by me," he added.

"Earlier, there were always some engagements, appointments and commitments every day. Now, there is no such hurry in life. I am sleeping more and doing several tings which were on my mind. Earlier, I could not do these due to a shortage of time," he said.

He has been doing gardening along with his children. "I have a kitchen garden and gardeners are on leave due to the curfew. So, I do some gardening and guide my children about plantation. Besides, I engage in pruning of plants and irrigation. I like to take care of plants," said Harvinder, who is also fond of parallel cinema.

He said, "Besides sports-based movies, I like to watch art movies. Now, I have time and I watch one movie every day. No doubt, Bhaag Milkha Bhaag and Mary Kom are my favorite movies."

Harvinder, who was a medium pacer, has represented the country in 16 ODIs and three Test matches. His best bowling figures in ODIs was 42-3 against Pakistan in Toronto. He has played 109 first-class Ranji matches for Punjab.

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Former international cricketer focuses on achieving his fitness goals - The Tribune India

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Sometimes a Charge just cant catch a break. When I reviewed the Fitbit Charge 3, it was right on the heels of the Versa, Fitbit's game-changing and affordable smartwatch. Why would you get a Charge 3, when you could get so many more smartwatch functions for just a little more?

The new Charge 4 is much more sensible, with several new features you'll only find in pricier fitness trackers. Unfortunately, it comes at a time when we've all set aside self-optimization in favor of survival. I turned off my screen time notifications on my phone so I can read approximately 3,000 horrifying news articles per day. Finding out how little Im sleeping nowadays with the Charge 4's sleep tracker is equally depressing.

If you think a value-oriented wearable will help you, whether by pinging you to get off the couch or stopping you from doom-scrolling, then the Charge 4 is a great pick. But also, feel free to chuck it out the window. Do whatever you need to do to get through this challenging time.

Power Pack

To me, the primary reason to get a Fitbit is battery life. It is so, so nice to not have to charge it every night like I have to do with my Apple Watch. When tracking one to two activities per day, with notifications turned on and at normal brightness, the Charge 4 lasts me between 5 to 7 days. It's a relief to cut one device from my nightly routine of plugging in my phone, laptop, and kid's iPod.

Longer battery life means you can wear the watch while youre sleeping, another arena where Fitbit excels. Its sleep features are the best in the market, and one of the reasons why you should probably spring for a Fitbit Premium membership, which costs $10 per month or $80 per year.

It does stink a little that Fitbit hides so many of its best software features, like the advanced sleep software, guided programs, and personalized insights, in the Premium subscription. On the plus side, Premium is still a deal if you were planning on enrolling in a separate coaching or training program anyway.

The Charge 4 uses a three-axis accelerometer and the optical heart rate sensor to measure your time asleep and the amount of time you spend in different sleep stages. The new SpO2 sensor also measures the changes in your blood oxygen levels, and Fitbit uses a proprietary algorithm to calculate these factors into an overarching Sleep Score.

Scores range from a scale of 0 to 100. Anything under 60 is extremely poor and scores over 80 are good. For the past week and a half, the Charge 4 has accurately recorded how little sleep Ive gotten and I havent been able to fool it, even on nights when I popped awake at 4 am, checked my watch, and spent hours lying there thinking about the fate of the world.

It showed my precise awake time and wasnt fooled by the fact that I was lying perfectly still. Unlike other fitness trackers, the Charge 4 could tell that a prone person with an ever-increasing heart and respiratory rate is probably not snoozing.

Long Way Home

Most devices as simple and affordable as the Charge 4 dont carry built-in GPS. That makes Fitbit's latest a great choice for outdoor runners who want the increased accuracy of GPS tracking without a heavy, battery-blowing color screen. But it doesn't necessarily mean you can go phone free. For example, you still have to carry your phone to listen to Spotify, and you can't use the Spotify app while the watch is tracking your workout.

But its perfect for long, idle, outdoor days, like when golfing or hiking with friends (did I mention there's a new "Outdoor Workout" category for tracking these kinds of activities?). I started up the Charge 4 every time I took my kids and dog out for a (socially distanced) hike in the park behind my house, and I had no noticeable delay connecting to GPS. It always produced an accurate mileage count and map on the app afterward.

Zone Minutes is a great addition, too. It's a new metric that measures how long you spend doing heart-pumping activities, like walking briskly or biking uphill. If I decided to step it up, the Charge 4 pinged me when I entered the fat burn, cardio, or peak zones. These intense parts of the workout are even visible as a heat map in the app, so I can precisely see where I pushed myself a little harder. Its a smart way to encourage new exercisers to introduce high-intensity training into their routines, which can, in turn, make those workouts much more efficient.

Otherwise, the Charge 4 is pretty much like the Charge 3, just much better value. Along with the aforementioned features, I can also use it to set timers or an alarm, check the weather, and get reminders for my daily agenda. The heart rate measurements are consistent with what I got from Apple's and Garmin's devices, too. Better yet, its small and comfortable on my wrist, you can re-use old Charge 3 bands, and the grayscale screen is bright enough to see just about anywhere (including a dark bedroom at 4 am).

But its hard not to feel like the Charge 4 is a relic from another planet. I couldnt go on a long hike with my kids without thinking that so many families have lost the ability to do so. I couldnt take an exercise class, go swimming, or test out NFC contactless payments at my coffee shop. When I went running and the Charge 4 congratulated me for entering the fat burn zone, it was tough to not shout, Who could possibly care about that now?!

If a fitness tracker will motivate you to keep active and stay healthy, the Charge 4 is the way to go. Just remember to wear a mask when exercising outdoors, and don't let even a nice wearable make you feel bad if you need to hunker down at home for a while.

Continue reading here:
Fitbit Charge 4 Review: A Simple and Effective Fitness Tracker - WIRED

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Osiris, owner of Urban Fit Studios, has overcome the challenges of a rapidly-developing Capitol Hill, but COVID-19 lockdown might be a weight too heavy to lift. (Image: Courtesy Urban Fit Studios)

COVID-19 shutdowns have hit small businesses hard but many have quickly reinvented themselves. That kind of makeover might not be possible for all of us on stay home lockdown but thanks to Capitol Hill gyms finding new ways to connect while trying to stay afloat, you can still get a workout at home.

For Osiris, owner of the membership-based Urban Fit Studios at 1500 Summit, the forced closure is even more agonizing given his history of struggling to stay on the Hill. The sad thing about this is, years ago I got bumped out of my space because of the development of Capitol Hill, he said. I was debt-free prior to that, and then I had to take out another loan to move it to another space. Five years later Im almost debt-free, but now Im faced with all these forgivable loans.

Osiris echoes what most small, independent gym owners on the Hill are going through: Its hard to navigate the landscape of promised aid.

Ben Koenigsberg opened Rain City Fit in 2017, and a second location, RCF Barbell Club on 14th and Pine only two weeks before the stay in place mandate went into effect.

Ive applied for three things. There was a Seattle grant, which it looks like they just decided 250 businesses out of 9,000 to get the money. I wasnt one of those. Then I applied for two of the federal loans, Koenigsberg said.

Im pretty skeptical Im gonna get any help.

Personal trainer Rena Bartlett had been operating out of Rain City Fit for over a year and a half.

Her business Uplift Fitness offered virtual training before, but now shes converted all her clients to online coaching. Bartlett sends out workout programs and schedules weekly check ins, either via text or video chat. She says her clients benefit from the structure of workout plans, rather than just maybe doing some push ups and then calling it a day.

According to Bartlett, one of the challenges of online training is, I cant know exactly how theyre doing the movement, and as much as I try to check in, I cant force anyone to do a workout [but] for the most part, everyones like, I wanna workout, lets do this!

Bartlett also recommends fitnessblender.com for free home workout videos.

Andrew J. Saldaa, co-owner of Capitol Hills Anytime Fitness franchise location has been able to offer 20 live classes a week through a private Facebook Group for members, though he says anyone can join if they reach out through the email on the Anytime Fitness website. The classes are free, but donations keep their coaches paid.

Noting the parallels between physical, social, and mental health, Saldaas overarching goal is to promote not only fitness, but inclusion and connection for the Capitol Hill community. Keeping spirits strong is the driving force behind what were trying to do, he said.

Links to the classes are posted on the Facebook group a few hours before they go live. Coaches will include any recommendations like, Hey if you have anything heavy to use, it could be a laundry detergent [container] or fill up a backpack with rocks so we can do this kind of movement. Getting creative, Saldaa explained. The [point] is not to put health on the backburner just because the physical gyms closed. We want to share the mission that your gym is your body.

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For Capitol Hill's gyms, COVID-19 restrictions a heavy weight to bear as fitness moves online - CHS Capitol Hill Seattle News

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People are being urged to take part in a nationwide fitness challenge while backing a charitys efforts during the coronavirus crisis.

The 2.6 Challenge will launch on Sunday on what should have been the 40th London Marathon.

As a local charity responding to COVID-19 in the community, Healthy n Happy is asking for support.

From Sunday, Healthy n Happy wants as many people as possible to get involved in the 2.6 Challenge by undertaking an activity based around the numbers 2.6 or 26.

It lasts a week and is open to people of all ages and abilities. The only requirement is participants must follow guidelines on exercise, social distancing and staying local.

Brendan Rooney, executive director of Healthy n Happy, said: The 2.6 Challenge can be anything from walking, running or cycling 2.6 miles, 2.6km or for 26 minutes. Or you could hop or skip round your garden 26 times, go up and down the stairs 26 times or do 26 press ups.

Or, if you just fancy something fun, maybe flip 26 pancakes, get 26 people on a video call or juggle for 2.6 minutes.

We would love for local people to safely get active, have fun and raise money for Healthy n Happy.

This means we can continue to support those most in need across our Rutherglen and Cambuslang.

For more information and to make a donation, visit http://www.healthynhappy.org.uk/the-2-6-challenge

Are you planning a novel way of taking part in the 2.6 Challenge? The Reformer wants to hear from you. Email your ideas and pictures to news@rutherglenreformer.co.uk and we'll publish them in the coming weeks.

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Rutherglen charity urging locals to take part in nationwide fitness challenge this weekend - Daily Record

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In recent weeks there has been plenty of talking about food, eating and weight gain in isolation. It may come as a surprise to hear that iso does not necessarily have to result in weight gain, rather a few simple dietary tweaks could actually support you in losing a few kilos as you spend much more time at home.

Imagine how much better you would feel if you emerged from this period leaner, healthier and fitter than you were before? Here are the simple steps to help you reach this goal.

One of the key reasons that so many of us gradually gain weight year in, year out, is that we frequently eat when we are not hungry. Rather we eat because tasty food is on offer, others are eating, or we are tired, bored and emotional.

Eating when we are not hungry not only means that we lose track of our natural hunger and fullness signals, but it also programs the body's hormones to continually be in storage mode, making weight loss increasingly difficult over time. So if you cannot remember the last time your felt really hungry, iso is a great time to give your natural hunger and fullness signals a lot more attention.

Try having a light dinner such as a soup or salad and then not eating for 14-16 hours. Here you are likely to start the following day with distinct hunger in the morning and can then start to eat every 3-4 hours rather than every 2-3 hours, and actually wait until you are genuinely hungry before doing so.

If you are especially active and start your day early, you may need to snack. On the other hand, if you are not getting out of bed until 8am or 9am, and spend much of the day sitting, chances are you do not need to snack at all.

Committing to three meals each day, and meals which are substantial, nutritionally balanced and filling, will automatically eliminate 200-300 extra calories you are likely to be munching on via mindless snacking.

Less movement means that we need fewer calories yet this can be challenging when we are at home more, bored and keen to eat as frequently as possible.

One way that you can continue to eat the same volume of food but consume fewer calories overall is to factor in one meal each day that is especially low in calories. An average meal will clock in at 500-600 calories, and if you simply swap one of these to a 200-300 calorie meal via a soup, shake or salad, you will effectively slash a significant number of calories from your usual intake without really noticing.

Long days at home also mean we have more time to sleep and much more control over our meal times than we are used to, and the good thing about this is that we can routinely factor in a daily fast of 12-14 hours without food.

This extended period of time without calories helps the hormones that control fat metabolism return to baseline levels, whilst also helping to ensure we are actually hungry the next day after the overnight fast. For many of us this means ditching the late night snacks completely.

Following the Easter break, munching on high calorie treats and snacks at night has become the norm for many, blowing out our daily calorie intake. When you consider that a single row of chocolate or chocolate biscuit contains 100 calories, it is easy to see how easy it is to overeat these energy dense foods.

This does not mean you have to forgo treats completely, but rather limiting the number of treats you consume each week or day is the key to avoiding a complete calorie blow-out.

The average person will have an extra 100-200 calories a day to play with and you can use this for a little extra chocolate, wine or salty snack, just watch your portions to keep your calories controlled.

With a reported increase in the amount of alcohol Aussies are consuming, and with a standard drinking offering 80-100 calories, it is easy to see how extra calories from alcohol can easily add up.

Like a treat, there is nothing wrong with enjoying a drink or two occasionally, but it's when a drinking session translates into 3-4 drinks every single night that it becomes increasingly difficult to control your weight.

As a general rule of thumb, commit to at least two alcohol-free days each week, and try and stick to just 1-2 standard drinks when you are enjoying a couple, and most importantly watch your portions. A bottle of wine should give you at least 8 serves of alcohol, or last four days, and let's be honest, most of us pour a whole lot more than that in our glasses at the moment.

Author Susie Burrell is a leading Australian dietitian and nutritionist, founder of Shape Me, and prominent media spokesperson, with regular appearances in both print and television media commenting on all areas of diet, weight loss and nutrition.

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The key steps to avoiding iso weight gain - 9Coach

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