Unique Holiday Gift Ideas

Well, it’s that time of year again – the holiday shopping season has arrived. Have you thought about what you are going to give those people on your “hard to shop for” list? Instead of another tie for your dad or music CD for your sister, why don’t you give them a truly unique and invaluable gift? I’m talking about the gift of fitness.

The gift of fitness is something that you can give to just about everybody on your shopping list, from your parents, to your spouse, a friend, your siblings, an employee or co-worker, even your children. And it’s a gift that is invaluable to everyone. 

And, it’s a gift that you can truly feel proud to give. When you give someone the gift of fitness, you are helping him open a door to better health (both physically and mentally). I can’t think of a more thoughtful gift that shows the recipient how much you care about their well-being. By giving the gift of fitness you are providing them with unlimited health benefits.

Of course, we all know that exercisecan help people stay slim and fit. Daily physical activity reduces stress and can help you sleep better. Fitness has been linked to reducing the risk of some diseases and to warding off depression. Researchers also believe that strengthtraining can help prevent osteoporosis. Not to mention that exercise also improves self-esteem, increases stamina and ultimately helps you be able to do continuous work for longer.

If the people on your list are like most of us, they’ve probably even mentioned how they want to drop a few pounds of just get in better shape. In fact, experts say that about 62% of Americans are currently on a diet. By giving the gift of fitness you are helping provide them with motivation (which is one of the biggest obstacles in getting fit). They may feel more motivated to actually get fit because they don’t want to feel guilty for ignoring such a thoughtful gift (this is especially true when you give an online personal training gift certificate, which is a great motivator).

While fitness gifts are incredibly valuable, they don’t have to be expensive. Gifts can cost as little as $5 or range into the $100s of dollars. Here are a few suggestions in the various price ranges:

Under $15:

• Resistance Band (also makes a great stocking stuffer)

• Dumbbells

• Jump Rope (also makes a great stocking stuffer)

• Exercise Mat

$15 - $35

• Fitness Ball

• Online Personal Training Program (custom designed for the gift recipient)

• Home Exercise Video (also makes a great stocking stuffer)

• Heart Rate Monitor

Over $35

• Full dumbbell set

• Treadmill

• Bicycle

• Yoga Kit

Giving something that supports health and wellness will be appreciated for years to come and may even turn someone's life around. The gift of fitness will make the recipient feel special – they’ll know that someone cared enough to give them the opportunity to improve their health. So why spend another holiday season searching for the perfect gift only to end up with the same old things like gift certificates or socks or books? Surprise everyone this year and give the gift that comes from the heart and truly keeps on giving throughout the New Year and beyond. And don’t forget yourself – you deserve the gift of fitness too!

Article by Jessy Hamawi, Club Fitness Nutritionist and Personal Trainer

Healthy Tuna Melt!

 Need a healthy lunch or dinner idea? Try this great recipe!

Prep Time: 5 min. Cook Time: 8 min.

Serves: 4

·        2 (6-ounce) cans chunk white tuna in water, drained

·         1/3 cup fat-free mayonnaise

·         1/4 cup diced, water-packed roasted red peppers

·         2 teaspoons Dijon mustard

·         1/4 teaspoon ground black pepper

·         4 slices whole-grain bread

·         1 cup baby spinach leaves, stems trimmed

·         4 (1-ounce) slices reduced-fat Swiss cheese

Directions

1.       Preheat broiler.

2.       Mix together tuna, mayonnaise, red peppers, mustard and black pepper.

3.       Arrange spinach leaves on bread slices. Top spinach with tuna mixture and then cheese slices.

4.       Transfer sandwiches to a baking sheet and broil 1-2 minutes, until cheese melts.

Tuna Melt offers heart-friendly omega-3 fatty acids, vitamin C, fiber, folate and iron.

Calories 251, Carbs 22 g Protein 27.6 g, Fat 5.1 g

Roasted Pumpkin Hummus

The winter bring us an abundance of delicious local squash and pumpkins. The tricky part has been finding different ways to eat the squash without getting repetitive and boring. I’m not sure why I’d never thought of this recipe before, but the idea for roasted pumpkin squash popped into my head and I couldn’t resist giving it a shot and I’m glad I did! It turned out fantastic!

 Ingredients:

1/2 squash or pumpkin – roasted

1/2 can chickpeas

1/3 cup tahini

1/8 cup extra virgin olive oil

Drizzle virgin  oil

Pinch salt

1/4 tsp cumin

1/4 cup lime juice

1/4 cup water

1 head garlic – roasted

Instructions:

1.       Preheat oven at 400 degrees.

2.       Roast the squash and garlic at 400 degrees for 35-40 minutes.   

a.       Peel and cut the squash into 1 inch pieces just to help it cook a bit quicker,

b.      For the garlic, just slice the tip of the head off, drizzle with a bit of virgin  oil and wrap tightly in foil.

3.       Once the roasting is done, combine all ingredients into a food processor and let it go!

4.       When the desired consistency is reached, transfer to a bowl..

*Some people like it a bit warm right out of the processor or chilled.

Jessy’s Top 10 Ways to Stay Motivated

1.       Make Working Out a Key Part of Your Life

Schedule it in, and put it on your calendar. Make it a real commitment. It is a lifestyle change, not a temporary fix.

2.       Choose a Convenient Gym

Choose a gym or a place to work out that is convenient and close.

3.        Set Attainable Goals

Instead of saying, "I aim to lose 40 lbs" or "gain 10 lbs of muscle," set weekly and monthly goals to increase your reps or weight and/or increase your cardio.

4.       Start Off Slow

 Don't go in and work out so hard that you make yourself too sore to move. Focus on form and getting into the groove.

5.        Vary Your Routine

 Doing the same thing over and over will likely result in a plateau. Try to change your sets, reps, weights and/or rest period between sets at least once a month. 

6.       Keep a Journal

Keep a journal and hold yourself accountable to making improvements. How will you know when you get there if you can't remember where you've been?

7.       Use the Buddy System

Train with a friend to keep up the energy. There is nothing like some friendly competition to spur a good workout.

8.        Hire a Trainer

There will be days when the last thing you’ll want to do is spend time at the gym. A professional knows how to motivate you on those days, and you will be more likely to go when you're paying someone.

9.       Be Patient

Make a promise to yourself to stick with it for at least 3 to 4 months. Consistency is key! Mark your calendar at the 3 or 4 month mark and if you stick to it, reward yourself with a new outfit or a vacation.

10.   Get Enough Sleep

Lack of sleep will derail your trainingprogram faster than anything. You will likely overeat to compensate for energyand/or skip the gym all together.

Home Training for Legs

Dear Jessy,

I have always been rather pear shaped and cannot seem to get rid of the fat in my lower body. I am a mother of two. Sometimes it is very difficult to make it to the gym to train. Can you please suggest some options to workout at home to really target my lower body?

Thanks,

J.W.

Dear J.W.

The lower body is the first place that I accumulate fat when I relax my diet and training routine as well.It is a common concern for many women. Unfortunately, legs typically respond better to more strenuous training. They are a large muscle group; therefore they require more energy to move.

Assuming you are already consuming a clean diet consisting of 5 - 6 small meals a day, try and train legs at least twice a week. It is a good idea to invest in a set of dumbbellsor to fill a milk jug with water or even little pebbles, which can range from 10 - 20 lbs.

Home Training For Legs:

Basic Squat:

Stand in front of a chair or bench with your feet shoulder width apart and weight in each hand, down at your sides. Bend your knees as though you are sitting on the chair, keeping your weight on your heels. When your legs are parallel with the seat of the chair (but not sitting), slowly rise to your original standing position. Perform 3 sets of 15 - 20 repetitions.

Advanced Squat:

Same as above but incorporate a jump at the top of the motion.

Basic Plie Squat:

Take a wide stance with your toes pointing outward. Holding one dumbbell with both hands between your legs, standing upright, slowly bend your knees in the direction of your toes until your knees are 90 degrees. Slowly return to the starting position. Perform 3 sets of 15 - 20 repetitions.

Advanced Plie Squat:

Same as above, only alternate squatting with toes pointed out and then toes pointed front for a double squat for each rep.

Basic Lunge:

With weight in each hand by your side, take a giant step forward with your right leg so your thigh becomes parallel with the floor (no knees going beyond the toe). Pushing backward of the same leg, return to your starting position. Repeat with the left leg. Perform 3 sets of 15 - 20 repetitions, with one rep being the right and then the left leg.

Advanced Lunge:

Stand with dumbbells grasped to sides. Extend one leg back on forefoot. Lower body on other leg by flexing knee and hip of front leg until knee of rear leg is almost in contact with floor. Return to original standing position by extending the hip and knee of the forward leg. Repeat with the left leg.

Wall Sit:

With your back touching the wall, move your feet away from the wall so that the wall is supporting you. Bend your knees so that the legs form a 90 degree angle. Hold as long as you can. Repeat 3 times.

Advanced Wall Sit:

Same as above, only hold a weight in your lap. You may even super set with jump squats. A 5 - 8 lb. medicine ball is perfect for this.

Calf Raises:

Position your toes and balls of feet on a block with arches and heels extending off and resting on the floor. Raise your heels by extending ankles as high as possible. Lower heels by bendingyour ankles until your calves are stretched. Perform 3 sets of 20 - 30 repetitions.

Dumbbell Calf Raises:

Same as above except this time add one dumbbell in each hand and hold at your side.

*Cardio:

For maximum results, perform 30 - 40 minutes of medium intensity cardio at home as well. Choose an activity such as speed walking, jogging, hiking, biking, roller-blading, soccer or tennis. Jumping rope or an exercise video are also great options. Even mowing the lawn with a push mower and cleaning house can be effective cardio. Just be sure to get your heart rate up enough to reach your fat burning zone.