Fit Gift Ideas

Black Friday is Coming! Black Friday is Coming!

If you have a fit-minded person in your life (or want to give ideas to others for yourself!) here are a few gift ideas to make fitness a little more fun and effective.

(This post contains affiliate links. That means I make money if you click the links and buy the products.)
  1. For that friend who likes to run with music but you want them to be safe.


AfterShokz Trekz Air Bone Conduction Headphones! These headphones are ideal for runners who like to have motivating music on their run but still need to be aware of their surroundings. The Trekz Air use bone conduction technology that leave your ears open for situation awareness. The music is delivered through your cheekbones! How cool is that?? These headphones are made of durable titanium that provides a flexible, secure fit. You can get up to 6 hours of music on a single charge and they have multipoint pairing with Bluetooth connectivity. So you can connect to more than one device. And they come in multiple colors.

2. For the yogi in your life.

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BodyGood Cork Yoga Wheel Accessory Kit. This kit can help you enhance your mobility, flexibility and strength. The wheel and block are made of natural cork so they’re non-slip, water resistant and naturally anti-microbial. The cotton strap helps you ease deeper into your poses. This kit can help you achieve your zen-like flexibility goals in style.

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3. For the space saving home exerciser.

Kettlebell Kings 10-40 lb Adjustable Kettlebell. A versatile kettlebell that can be adjusted in 5 pound increments for a variety of exercises or fitness levels and it takes up minimal space. Easily adjustable with a locking mechanism that keeps the weights safely in place when in use. No worries about accidentally dropping it on your toe. And Kettlebell Kings offers free shipping which is a great deal because shipping 40 pounds worth of product could set you back a mortgage payment!

4. For the protein drink lover.

BlenderBottle Insulated Steel Shaker Bottle. Screen Shot 2018-11-15 at 5.47.42 PM.pngThis insulated bottle keeps drinks cold for up to 24 hours. It includes a BlenderBall whisk for mixing smooth shakes on the go and a twist-on cap that is guaranteed leak-proof so you can toss the bottle in your gym bag with no worries. It comes in multiple colors and is dishwasher safe for easy cleaning. This is the perfect addition for your fit friend that is always adding something to their drink.

5. For the friend in need of motivation.

51gnZjSdI-L._SX331_BO1,204,203,200_.jpgNo Sweat: How the Simple Science of Motivation Can Bring You a Lifetime of Fitness by Michelle Segar. Most of us know fitness is good for us but we all lack motivation at times. This book can help you change your mindset about fitness and exercise. Michelle Segar is a behavior expert that specializes in motivation and has developed a 4 point program to help you find your motivation for health.

 

Happy Exercising! And shopping!

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What Fitness Equipment Should I Buy?

As a fitness professional, I get questions about lots of different topics.

One of which is….

“What fitness equipment should I buy to use at home?”

There are so many ways I could answer this question. I don’t suggest that anyone HAS to buy fitness equipment in order to get a good workout. Bodyweight workouts are great and you can use stairs, park benches or the curb out front to workout and never spend a cent. 

Or you could spend thousands setting up a home gym.

If you’re looking to expand your home workout routine without taking out a second mortgage, here are some items that pack a big exercise punch without pounding your budget.

A yoga mat is a good general piece of equipment even if you’re not into morning vinyasa. You can use it for stretching or foam rolling (Which I highly recommend, by the way!). You can also use it as a base for doing other activities to protect your hardwood floors or keep from slipping on tile. Yoga mats are very portable too so if you decide to workout outside you can keep your butt out of the dirt.

Resistance bands are a great addition to bodyweight workouts or a great alternative to dumbbells. They take up very little space and like a yoga mat, are very portable. And if you think bands won’t provide heavy enough resistance to give you a good workout, think again! You can get a killer full body workout with a couple of bands, attached handles and a door jam attachment.

A jumprope. Yep, a simple jumprope. If you haven’t jumped rope since elementary school I want you to go immediately to the nearest toy store or dollar store and grab a jumprope for a few bucks. You don’t need a high-speed, fancy sports rope. Just a simple rope with a decent set of handles and you can get a workout that will kick your ass!

Kettlebells are a little bit more of an investment than the other items on this list but you can get a wide range of exercises with two or three bells in varying weights. They can be used in similar ways as dumbbells but take up less space. Some of my favorite exercises with a kettlebell are squats (I like any kind of squat, really!), overhead presses and swings.

My personal home gym happens to have a lot of equipment in it. I know, I know…I advocate no equipment, bodyweight workouts all time, how can this be? Most of my equipment was given to me or bought second hand or at deep discounts – thank you Sports Authority going-out-of-business sale. And it has taken me many years to acquire all the equipment I have. If you’re just starting out working out at home then you can definitely do it with nothing or just a few pieces and add to your home gym over time when the opportunity arises.

Happy Exercising!

Note: This post contains affiliate links

3 Ways to Make Your Strength Routine More Efficient

I enjoy exercise. Moving and sweating and pushing myself. But that doesn’t mean I want to spend hours and hours on my workout. I’m busy just like everyone else so I need to create efficient exercise routines.

I’m not a bodybuilder or figure competitor so I have no need for dozens of exercises that hit every individual muscle. There’s nothing wrong with that type of training (I’ve used it at other times in my life) its just not what I need right now.

If you’re like me and need an effective and efficient workout too, follow these principles…

1. Compound Movements

Compound movements are exercises that involve multiple muscle groups. Working multiple muscles at once certainly saves time. These can all be done with or without added weight. Things like:

Squat Presses – after you squat down and return to a standing position, press the weight overhead.

 

Row to Stiff-Leg Deadlift – bend over at your hips with weight hanging straight down. Pull weight up to chest. Return to start. Contract glutes and lower back to stand up straight.

Walking Lunge with Alternating Shoulder Raise – step forward into a lunge position while lifting both arms to at least shoulder height. One arm at front and one arm to the side. On the next step alternate arm positions.

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Lunge with Shoulder Raise

Kettlebell Swings – start with the kettlebell between your legs in a slight squat. Contract glutes and hamstrings to thrust the weight forward and lift to about shoulder height.

I could go on and on but you get the idea.

2. Circuits

Circuits are a great way to get a quick workout in when your schedule is busy. Alternate upper and lower body movements and move from one exercise to the next without stopping. For example, squats, pushups, lunges, bent over row, etc.

3. Intensity Level

Adding more weight to your current routine (within reason!) can increase your intensity just enough to give your program a little boost. If you’ve been just going through the motions or doing a set number of reps without considering how challenged your muscles are, then maybe its time to increase the weight to make your workout more efficient and effective.

Happy Exercising!

Kettlebells

  • Note: Affiliate links included in this post

Need an effective, quick workout that only requires one simple piece of equipment? A full-body kettlebell workout to the rescue!

Kettlebells have been used for hundreds of years but they seem to be the trend right now. And for good reason. Kettlebells are compact and sturdy. They don’t take up a lot of storage space and they don’t break easily. They come in a variety of weights and you can do lots of exercises with just this one piece of equipment. Kettlebells are a great addition, or a great start, to a home gym. You can buy them at most local sporting goods stores or online.

If you have a kettlebell or plan to buy one, here’s a workout to get you started.

Deadlift 

Stand tall with core tight and feet hip width apart. Hinge at hips, knees slightly bent and back flat. Squeeze glutes to return to start.

Overhead press

Stand tall with core tight and feet about shoulder width apart. Lift kettlebell overhead, pause and return to start.

Squat

Start with feet wide and toes pointed out slightly. Hold the kettlebell close and squat down as far as comfortable keeping your toes in line with your knees. Press back to start.

Bent over row

Start with feet staggered and hand right hand on right knee for balance and support. Hold kettlebell straight down in left hand. Keeping core tight, drive elbow up to lift kettlebell. Repeat on other side

Swings

Start with feet wide, core tight and back straight. Hold kettlebell between your legs and back behind your hips. With a controlled motion, swing bell by contracting your glutes and pressing your hips forward. Use muscle not momentum!

Upright row

Start with feet shoulder width apart and bell down in front of you. Keep core tight and back flat. Lift the bell straight up in front of you leading with your elbows. Pause and return to start.

 

Happy Exercising!!