Category: Fitness

My Twelve Favorite Fitness and Healthy Lifestyle Gifts

Fitness Gifts - shutterstock_220126093

Need clever gifts for the people on your list that are interested in health and fitness but not sure what to buy?  No worries! I’m here to help.

There are so many products available these days it can be almost overwhelming.  So to to keep things simple for you, I’ve made a list of my twelve favorite fitness and health-conscious gifts available this holiday season.

  1. Foam Roller.  It’s hard to go wrong with a tool that can be used for self-massage, strength training, and stability work all in one neat little foam cylinder.  These are available on Amazon’s website or you can find them at online fitness stores like Power Systems.  I recommend purchasing the 36″ long by 6″ round because it is the most versatile. $18-$20

    AmazonBasics high-density foam roller

    Photo courtesy of Amazon.com

  2. The Roller8.  This massage tool was developed by athletes and can tackle those hard to reach areas of the lower body more effectively than the foam roller.  It’s like having your own in-home sports massage tool.  The cost is $119 and the company has generously offered a discount of 10% off and free shipping to any of my clients.  Use the promo code r8boulder.

    ROLL Recovery R8 Massage Roller

    Photo courtesy of rollrecovery.com

  3. TRX Suspension Training System.  This training tool has become a staple in the fitness world due to its effectiveness and the simple fact that you can use it anywhere.  You can use it to stretch, build strength, increase endurance, improve stability, and develop a great looking physique.  The TRX is suitable for beginner to advanced levels of fitness.  The list price is $199.95 but since I’m a certified TRX trainer the company allows me to share a direct link with you that offers a $45 discount.  Whoo-hoo!  Click here for the discounted link.

    TRX HOME Suspension Trainer

    Photo courtesy of trxtraining.com

  4. Gliding Discs.   The gliding discs are simple equipment that offer a powerful workout.  I use them in my private training sessions with clients and I always have a pair of gliders with me whenever I travel.   You can purchase the gliders with a workout video on Amazon for $22.95.  gliding disc
  5. Gift Cards.  Gift cards for stores that sell active wear, cooking supplies, specialty groceries, and outdoor gear are all great presents for the active and/or nutrition-conscious person on your list.
  6. Sports-related gift certificates.   A gift certificate for lessons to try a new activity or sport that someone has expressed interest in is super thoughtful and it could be the encouragement that helps them get started.  If they already have a favorite sport, a gift certificate for usage fees, passes, supplies, or gear is a big hit as well.
  7. Fitness Tracker.  For the techie people on your list  consider an activity monitor or fitness tracker.  If you’re not sure which one to purchase, a recent study published in Medicine & Science in Sports & Exercise shared that the Fitbit Flex $90 and the Nike +Fuelband SE $65-$400 proved to be the most accurate.
  8. Fitness, Cooking, or Healthy Living Magazines.  A subscription to a magazine is a simple and budget-friendly gift that keeps on giving all year long.  Before giving this type of gift make sure you have confirmed that your recipient has expressed an interest in “light” cooking magazines or magazines that feature health and weight loss.  I’ve seen this well-meaning gift taken the wrong way before.  The last thing you want is to offend the person you sent a gift to.
  9. The Hydro Flask.  This is a Stainless Steel BPA-free Water Bottle and Beer Growler. Yes, you read that right. It was designed for beer and beer drinkers are serious about keeping their product cold. 🙂 Liquids stay cold for up to 24 hours and hot for up to 6 hours. Hydro Flask donates 5% back to a charity of your choice. Love it!  It’s $33.95 for a 32-oz. bottle and available on Amazon.
  10. Music.  Gift cards or memberships to music sites like iTunes or Pandora are a nice way to help the exerciser on your list stay motivated by freshening up their playlist.
  11. Ready-made meals.  Who wouldn’t want fresh meals delivered to their doorstep? It’s the next best thing to a personal chef and giving it as a gift could  shoot you up into rockstar status. Munchery gets good reviews and they offer a wide variety of well-balanced and healthy meals.  You can place your order the same day you’d like it delivered.  Bonus!

If the person on your list loves to cook but could do without the shopping, check out companies like Blue Apron and Hello Fresh.  They’ll send out pre-planned meals along with all of the ingredients and their easy-to-follow recipes.

12.  Healthy Snacks.  I remember finding nuts and fruit (along with some toys) in my stocking on Christmas morning when I was a little girl.  Personally, I still look at fruits and nuts as treats and I’m guessing many others do as well or they wouldn’t be such a huge seller during the holiday season.  I recommend sending nuts if you are not sure the fruit will be consumed right away.  If you do decide to send fruit, the Harry & David pears from Oregon are famous  and delicious.

Enjoy your shopping and holiday season!

With love,
Jennifer Ledford

 

Relieve Stress With Outdoor Exercise

Exercising in the Rain

Years ago I switched from being a “gym rat” to an outdoor exerciser. I remember it well. I looked around at the fluorescent lighting and the hamster wheels (“cardio” equipment) and said to myself “I’m done!”

I know what you’re thinking. You’re a personal trainer. That’s not possible.

Please don’t get me wrong. Gyms are a great place to exercise and I am a huge fan of indoor cardio equipment — especially when it is raining! I just realized that I live in California. The weather is great most of the time. And, what the heck was I doing inside exercising?

MY DOGS LED THE WAY

At the time, I had overworked and over-trained myself and was dealing with low energy as well as depression. I wasn’t up for super intense workouts so I left the gym and started walking my dogs every night.

The transformation was amazing! I got my energy back — and my enthusiasm. I also realized that you do not have to beat your body to a pulp in a gym to be fit.

I realize that not everyone is where I was at. However, from time to time stress can show up in our lives and outdoor activity is a powerful way to help manage it.

RESEARCH CONFIRMS IT

A recent review of studies published in Environmental Science & Technology that focused on “outdoor exercise” discovered that physical activity in natural areas decreases the risk of mental illness and improves one’s sense of well-being.

Here’s what the researchers found:

Two out of three participants said they had improved self-esteem.
Two out of three people had improved mood.
Three out of four people felt less depressed, tense and angry.
It gets better. The study found that just five minutes a day does the trick!

The study also revealed that exercising in natural environments was associated with greater feelings of revitalization, increased energy and positive engagement, as well as decreases in tension, confusion, anger and depression.

Participants also reported greater enjoyment and satisfaction with outdoor activity and stated that they were more likely to repeat the activity at a later date.

This may explain why walking is still the number one exercise of choice for Americans. We like to be active and outdoors. Even more important, we tend to exercise more consistently when it is outdoors.

HERE’S SOME EXAMPLES OF OUTDOOR ACTIVITIES TO HELP YOU GET STARTED:

Walk at lunch
Walk after dinner
Play in the park with your kids
Take a hike
Walk on the beach
Try light jogging
Play a sport
Swim
Walk your dog

If you already exercise outdoors, you are benefiting in multiple ways. If you are just getting started, begin with five minutes of outdoor exercise to improve psychological well-being. Work up to twenty minutes and you have now created an exercise routine.

You will get more value from consistent shorter bouts than inconsistent hour-long workouts.

If you really like the gym that’s totally ok, please do not stop going!  I have no desire for you to change something that is working for you.  However, you many want to consider cross training with some outdoor activities. It doesn’t have to be formal exercise. Just being outdoors is what matters!

With so much positive research behind outdoor activity, I encourage you to get creative with your exercise routine. Try new activities. Visit new beaches and parks. Turn off the screens and get outside!

Let me know what you come up with. I love to hear from you!

Blessings!
Jennifer

Quick and Easy Rotator Cuff Exercises

Rotator Cuff Exercises

Quick and Easy Rotator Cuff Exercises

Hopefully you’ve never had a shoulder injury of any kind. A shoulder injury can be very painful and restrict your ability to function.

The rotator cuff is one of the more common injuries that we see in the fitness industry. Often times, it’s caused by a lack of strength in the rotator cuff or by reaching behind you and lifting or dragging a heavy object. There are no exercises that can guarantee an injury-free life. However, if you spend some time strengthening your rotator cuff it can certainly help prevent the possibility of an injury in the shoulder.

In today’s video I share my favorite set of exercises I use to strength the rotator cuff. The exercises are practical and you need very little equipment. You can do them at home, at the office, in a gym, or anywhere else you can think of that’s appropriate.

These exercises can be performed daily. However, even if you only do them 2-3 times per week your shoulder will still benefit.

After watching the video, please let me know if you have any questions. You can leave a comment below or on my Facebook page by clicking on the link here and I’ll make sure to get back to you!

Have a blessed week!

With love,
Jennifer

P.S. Please feel free to share this with a friend if you think they could benefit. Together we can help the people we love and care about stay fit and healthy too!