If you are like me, you are looking at your holiday gift list and wondering “what am I going to get everyone?!” During this time, it is extremely important for us to remain focused on our health and fitness, so gifts that promote this area of all of our lives are the perfect choice. I have come up with a list of gift ideas that I hope you find useful.

1. Fitness Club Membership- A given for most fitness gift lists, club memberships are one of the most popular presents. Give the gift of health and fitness with a membership to a conveniently located health club. Fitness clubs offer a near endless variety of ways to get in shape, personal trainers for personalized fitness programs, and a fun and healthy social outlet.
2. Personal Training Sessions- What a wonderful way to say, “I want to see you achieve the results you desire!” Whether they are new to training or have been working out for years, there is nothing like the gift of personal training sessions to ensure motivation, personalized programming, correct technique, and spice to a dull routine.
3. Sports Massage- Another much appreciated present, the avid athlete on your holiday gift list will love a muscle-kneading sports massage. Effective in moving toxins out of – and loosening up – muscle tissue, increasing joint flexibility and even improving long-term performance if done on a regular basis, a sports massage is ideal for intensely training athletes as well as recreational fitness enthusiasts. Remember massage is not just a treat, it is important for muscle recovery.
4. Timex Bodylink System- It’s almost like four devices in one: a global positioning system (to help calculate distance and pace), a heart rate monitor, a data recorder and a watch. The data recorder collects heart rate, speed and distance and you can upload the info to your PC through a USB connection to chart your progress. Cool!
5. Polar Target Heart Rate Monitor- This is the great beginner heart rate monitor for people who want to track heart rate and progress without a lot of confusing bells and whistles. It only has one button and includes big numbers so you don’t have to squint. You can track heart rate and exercise time and you can also get the time–a handy thing in a watch. This makes a great gift for anyone confused about how hard they should be working.
6. DietMinder- This is a neat little blank journal that prompts users to enter nutritional and fitness information. Writing down what you eat is great incentive for making healthy choices and helping you or a loved one lose weight. It’s easily adaptable to any diet or eating plan and it’s available at Borders, Barnes & Noble and other major bookstores.
7. CalorieSmart- Now you can carry nutritional information of over 35,000 food items (including restaurants) with their portable calorie counter. With this knowledge you can take charge and put yourself or a loved one a step closer to your fitness goals.
8. FitDeck Fitness Cards- This is a great stocking stuffer for the home exerciser or, even better, the traveling exerciser. The size of a regular deck of cards, each card offers an exercise that requires no equipment. Exercises range from cardio moves (jumping jacks) to strength moves (like pushups) and users can do them in order or make their own workouts. There is a description and picture of each exercise as well as modifications.
9. Nike Running Shoe Wallet- Securely holds your keys, cash, and cards as you workout at the gym or on the road. It has a flexible clip that slides between the laces and tongue of the shoe to hold the case in place.
10. Wrist Water Bottle by HydroSport- No need to carry a water bottle when you workout. Just strap these to your wrists and you’re good to go hands-free. Comes in a set of two bottles with adjustable stretch velcro bands that fit any size wrist. Pull top makes it easy to grab a drink. Each bottle holds 5 ½ ounces of water and weighs half a pound when filled. It can also be frozen.
11. Reusable Water Bottles- One of the trendiest fitness accessories, eco-friendly reusable water bottles in durable aluminum or stainless steel, are widely available in a variety of colors and prices, some for under $5. SIGG offers lightweight 25-ounce sport bottles that can fit in most cup holders and bike cages for $24.99 at mysigg.com. Another leading maker, Klean Kanteen, offers its popular 27-ounce colored bottles (the size that fits their $6.95 bike cage) for $19.95 at kleankanteen.com.

I wish you and your loved ones a very happy and healthy Holiday Season. Let’s get started on a healthier New Year!

Best of health and happiness,
Litania

It is important to set holiday goals that you can meet. Start with a short set of goals and a workable plan, and move on up from there. As you achieve your goals, revise your schedule as necessary. Reward yourself with a stress reducing treat when you meet your goals. Why not a good massage or a manicure? If those aren’t for you, how about a ticket to an athletic event or a concert?

2. Get a Jump on Training

If you don’t already have one, consider investing in a health club membership. Many people find it easier to work out around like-minded people than going at it alone.

Get a partner to work out with, preferably someone with the same goals you have. It’s more difficult to disappoint a friend than to do the same to yourself.

Keep a journal or log so that you know what you are doing as you exercise. This way you can measure your progress.

Hire a personal trainer. If it is difficult for you to get to the gym, this will give you the accountability you need. You must show up to your session! He or she will not want to hear that you have to go shopping during your hour. A personal trainer will also be able to design an individual workout program based on your specific goals and needs to get you the results you want. For some of you, this may also eliminate the stress of not knowing what to do for your workout on a particular day. The work is already done!

3. Workout as early as possible, preferably first thing in the morning.

If your schedule is really hectic, I would advise waking up early and getting training done, if possible, right before you go to work. If this is not possible, then try doing it at lunch-time or right after work so that nothing else interferes with your workout. On days off from work, definitely get the training done as early as possible.

4. Plan your workout days one week in advance.

Due to the amounts of get togethers and abbreviated holiday hours at the fitness club, it is best if you decide a week ahead which days you will be attending the gym. In this manner, your chances of missing a workout due to parties or gym closures are eliminated.

When you make an appointment to exercise and put in on your calendar, you give it the same importance as a doctor appointment or business meeting. The chances of you getting to the gym will be greater.

Schedule an extra workout each week. You will congratulate yourself by the beginning of the year.

5. Eat Slowly

Eat very slowly and enjoy the flavors. Try to chew your food at least 30-40 times per mouthful. It works and will allow the “hungry- full” response from your brain to tell you are satisfied. It takes the brain about 20 minutes to let you know you are full. It also allows the enzymes alpha amylase to break down the starches you eat into smaller molecules that the cells in your body can use for energy and lingual lipase to start digesting the fat content in your food.

Don’t miss breakfast, which kick-starts your metabolism and helps burn calories. Try eating smaller meals every three hours rather than few very large ones, but what ever you do, don’t skip meals. If you get very hungry before attending a party, we all know what may happen. Stay away from buffet tables at parties and use smaller plates when selecting foods. Establish a cut-off time of about 7:30pm or 8pm for eating, even during a family gathering. If you need a treat later in the evening, then eat fruits.

6. Have a tough workout before you cheat to minimize fat gain & maximize muscle.

Reason for this is because after a workout the body is primed to absorb nutrients in the form of proteins and carbohydrates. Thus, having a cheat meal afterwards will ensure that most nutrients are used for recovery and muscle production.

7. Eat Your Cheat Meals Wisely.

When you have a cheat meal, start eating the protein portion first as this will get you to start getting full. Leave the carbs for the end of the meal. This goes without say, but try to not stuff yourself.

8. Brush Your Teeth after Meals

Right after eating a meal, especially dinner, go straight to the bathroom to brush, floss, and mouthwash so that your mouth is feeling nice and clean – this makes it less appealing to eat more (especially before bedtime). Ever try to eat or drink something after brushing your teeth? Not tasty!

9. Continue to Drink Water

Water is going to naturally help you avoid eating as much if you drink a large glass 20-30 minutes prior to having a large dinner. Plus, water will keep you hydrated and help you burn fat more efficiently. Some people confuse hunger with dehydration. If you just drink a glass of water, that will often take care of the food yearning. When you drink water during the day, it will suppress your appetite so you can eat less at a party. This is not skipping a meal, just a way to work through temptation. An optimal level of water per day- as stated by the National Institute of Health- is ½ to 1 gallon a day. Add one extra glass (8oz) of water per every 10lbs over weight too!

Drink a lot of water and limit the amount of liquor you drink. Remember that alcohol has almost as many calories per gram as fat. If you are cleared to have a drink, try a water or diet soda for every other drink of the night.

10. Cardio Ideas

You can do cardio workouts such as walking, jogging, biking, swimming, rowing any day and it only takes 20-30 minutes to receive a good cardiovascular benefit. Keep the heart rate at about 50-65% of your maximum heart rate. A good way to determine maximum heart rate is the Karvonen Formula: (220 – age – resting heart rate x target%) + resting heart rate = target heart rate

11. Avoid bad habits and taking shortcuts.

You’ve worked hard for so long, see it through to the end of the year. And then set new fitness goals.

12. Last, but not least!

Don’t sweat the small stuff. If you slip up, move on. Do not beat up on yourself. Just pick yourself up and get on with it.

In health and happiness,

Litania

You just graduated college after not having gained the dreaded “freshman 15″ hopefully. You landed your dream job but for the next 20 years will be working a 90-100 hour work week. It’s not bad because you are making tons of money though. Unfortunately though you join over 50% of the American population and start becoming inactive.

It is now your first Thanksgiving out of college and on that day and the week following you let yourself enjoy the food as well as the week of left overs. You step on the scale a week after that and realize you are now 3 lbs heavier. It’s fine though. You’re young and still look great! You continue to work hard at your job, make your money, and eat ok for the rest of the year with the exception of Thanksgiving week which is the only time you ever indulge and ever gain weight.

Fast forward 10 years…

You have made tons of money by now, own your own place, have had several promotions and have cut back your work week to 60-70 hours. You’ve travelled to many places, are now married and have two kids. However, you have remained inactive but again your only vice is Thanksgiving week. You haven’t checked the scale since that time after college after a week of indulgence. You decide to step on the scale this time. After all, you’ve eaten ok with the exception of that one thankful week out every year and you’ve also gone to the gym maybe 3-4 times a month. “I should weigh about the same since college,” you tell yourself. You finally step on the scale and this is what you see:

200 lbs (male) 150 lbs (female)

How did this happen?

Well let me tell you. For the last 10 years you’ve remained for the most part inactive and the only time you’ve gained weight was Thanksgiving! It kind of snuck up on you these past 10 years. And at this rate guess what will happen in another 10 years?

Wow, this NYC personal trainer may not be crazy after all!

If you want to learn more about how to prevent this from happening to you, subscribe to this blog and look out for upcoming posts on Holiday tips and advice and also a very special Thanksgiving workout just for you.

If you want to learn more about fitness, nutrtition, weight training, injury prevention, fitness for seniors, etc. you should also subscribe to this blog. Until next time, stay healthy!