Summer is coming to a close and jackets are coming out of storage. As fall begins, a new page is turned in the fitness world. Runners bundle up when running during cool mornings, fans at sporting event pack blankets and jackets to keep warm during the cool evenings, and daylight hours are diminished as the fall solstice approaches. During this season of gratitude, this health and fitness gift guide will help you find the perfect gift for family and friends to help them stay healthy and fit. Food and snacks Gourmet Trail Mix — Keto Farms Product Description: This healthy trail mix is made from low-sugar fruits, savory cheeses, and sprouted nuts. It is a clean and nourishing snack that can satisfy cravings and keep you full while maintaining your energy levels. It comes in Sweet Strawberry, Spicy Jalepeño, and Tangy Raspberry. For those looking for a healthy snack throughout the day but are wanting some fun flavors, this is a great option. URL: https://www.amazon.com/Keto-Snack-Farms-Flavor-Variety Price: See link for pricing Bee & You Raw Honey — Bee & You Product Description: This propolis natural raw honey is made in a number of different flavors including Hazelnut/Cocoa, Peanut, and Hazelnut/Cocoa/Milk. As a biologically active product, the health benefits are preserved. No additional sugar has been added, and this honey is kosher certified. Bee & You considers it as close as bee to table as you can get. Try adding this to baked goods or a piece of toast in the morning. URL: https://www.bee-and-you.com/product Price: $14.39 per 6.3 oz. bottle Also sold on Amazon Spice Madam Subscription Box — Spice Madam Product Description: Spice Madam is a subscription-box company that takes customers on a culinary journey to a new destination every month. Spices add exciting flavor in place of unneeded fats, sugars, and salt. For $20 per month, customers will receive a box filled with spices, recipes, and a Spotify music playlist from a different destination, as well as fun facts and travel tips from the destination country. Each box comes with a menu plan and a shopping list to help with planning. URL: https://www.spicemadam.com/ Price: $20 per month Boost Oxygen — Boost Oxygen Product Description: Boost Oxygen is a small oxygen can that provides you with short one-second inhalations of scented/flavored oxygen to give you the extra boost that you need when working out, spending time out in nature, etc. This product is not meant to replace any type of doctor recommended oxygen tanks. It comes in four different flavors such as natural, peppermint, pink grapefruit, and menthol-eucalyptus. URL: https://www.boostoxygen.com/ Price: $7.99–$14.99 depending on size Also sold on Amazon Colorado Cola — Tailwind Nutrition Product Description: This is the newest soda-like drink powder put out by Tailwind Nutrition. Not only is it a fun treat, but it provides rapid and sustained energy, is easy on the stomach, and replenishes electrolytes during your workout. It's nutritional content helps replace what you lose during your exercise and the 35mg of caffeine per 100 calories helps keep you going during extended exercise sessions. This would be a great gift for those who workout a lot or find themselves struggling to finish off an intense workout or exercise routine. URL: https://www.tailwindnutrition.com/tailwind-endurance-fuel Price: $35.99 for 25-pack Also sold on Amazon Protein products Pea Protein Isolate Protein Powder — Nutristrength Product Description: This Pea Protein Isolate Powder is a vegan friendly, dairy-free healthy alternative to whey-based protein products. As a natural source of essential amino acids, it is the perfect addition to your diet to help you take care of your body. Pea Protein Isolate is sold in both Classic Vanilla and Roasted Cocoa flavors and is available for purchase on Amazon. URL: https://www.amazon.com/dp/B01HEZGEL2 Price: See link for pricing PB2 Peanut Butter Powder — PB2 Foods Product Description: This peanut butter powder is advertised as the first peanut powder with prebiotics and probiotics. This new superfood provides consumers with fiber and protein. It is kosher, vegan, gluten-free, and non-GMO. For those who have a number of dietary preferences, it is a wonderful option. A number of current PB2 users enjoy sprinkling this product on their oatmeal, adding it to smoothies or sauces, or mixing it into batters. URL: https://www.amazon.com/dp/B07WHLKNRN Price: See link for pricing Soon to be sold at WalmartRebuild — Tailwind Nutrition Product Description: Rebuild is a combination of carbohydrates, electrolytes, and amino acids and is claimed to be the first recovery drink based on a patent-pending complete protein. Made with organic rice and coconut milk, this formula is specially designed to restore your energy and recover your muscles after exercise. For those who are exercising on a regular basis and want to make sure that they are getting their bodies a good amount of protein to help maintain fitness and build muscle, this recovery drink could be a great advantage. URL: https://www.tailwindnutrition.com/recovery-drinks-1/ Price: $3.00 per 2.0 oz. packet Also sold on AmazonNuts 'N More Pumpkin Spice Peanut Spread — Fit Healthy Best Product Description: For those who are looking to add more protein to their diets, this nut-butter is the perfect option this fall. Not only does it provide the tastes and smells so often affiliated with autumn, but it also packs a punch of protein to help you maintain a healthy lifestyle. This product has no added sugar and is gluten free, non-GMO, and all natural. URL: https://www.amazon.com/Nuts-More-Pumpkin-Peanut-Butter Price: See link for pricing Pumpkin Spice Protein Shake — Premier Protein Product Description: The newly released limited edition Pumpkin Spice Protein Shake from Premier Protein is a wonderful option for those looking for a quick and healthy shack on the go. Not only is this shake packed with delicious fall flavors, but is all contains 30g of protein, 160 total calories, and only 1g of sugar. If this flavor is not your favorite, the same product is sold in vanilla, chocolate, cookies and cream, peach, and many more. URL: https://www.amazon.com/Premier-Nutrition-Protein-Limited-Pumpkin/dp/B07W6B8ZLZ Price: See link for priciing For kids Swiggies Wrist Water Bottles — Swiggies Product Description: Do you have kids who struggle to drink enough water during the day or when participating in physical activity? Swiggies are a wrist water bottle for adults and kids currently being sold in 25 countries. These water bottles are BPA-free and make for a unique and inexpensive gift. URL: https://swiggies.com/ Price: $12.95 Also sold on Amazon My First Workout Series — My First Workout Product Description: "My First Workout" is a workout program for kids that can be done in the home with parents. It was made for kids between the ages of 5–10 years old. This program was designed to help families with children connect with each other while engaging in good health and fitness habits at an early age. There are 12 video programs sold individually to help parents teach their kids how to work through the step-by-step series. URL: https://myfirstworkout.com/ Price: $14.99 per video program Also sold on Amazon Aqua Diver Squid — Wicked Uncle Product Description: As the end of summer is upon us, kids are taking advantage of every opportunity to get to the pool. This toy is perfect to keep them busy and having a good time. The Aqua Diver is a self-swimming squid that moves by itself through the water. Your kids swim and chase it and when they catch it, they can stop the timer on it to see how long it took to catch. Let the race begin! URL: https://www.wickeduncle.com/childrens-gifts/aqua-diver---best-pool-toy-ever Price: $14.99 Everyday use Bamboo Straws — The Other Straw Product Description: Do you find yourself using a straw on a regular basis when drinking your favorite drinks? If so, have you thought of finding a straw that is easily washable and reusable? The Other Straw is made of bamboo and was made in an effort to help avoid the ever-prevalent plastic pollution. These straws are organic, ethical, handmade, compostable, and durable. If you know someone who enjoys healthy drinks on a regular basis, this could be a great gift. URL: https://theotherstraw.com/collections/bamboo-straws/products/original-bamboo-straws-5-pack Price: $15.00 AUD Water Bottle with Tropical Print — Be Mine Product Description: This water bottle is the perfect gift to give to anyone looking to stay healthy while keeping the earth healthy as well. Made of glass, this water bottle is recyclable if ever broken as to avoid adding to plastic pollution. Keeping this bottle on your desk will help you to drink more water throughout the day to ensure that you are keeping your body hydrated. URL: https://beminematchingoutfits.com/en/glass-drinking-bottle Price: $15.17 Collapsible Water Bottle — Nomader Product Description: This water bottle not only will help you stay hydrated, but it is easy to store and is freezable, heat resistant, and backed by a lifetime warranty. Made with a BPA-free silicone body, it can be rolled-up and stored when not in use. When in use, it is just as easy to drink from as a hard plastic water bottle. To make sure that you and your belongings stay dry when placed in a pack or bag, this water bottle features a patented leak-proof cap. This is a fantastic gift for anyone who enjoys getting out in nature but is tight on space. URL: https://www.amazon.com/Nomader-Collapsible-Sports-Water-Bottle Price: See link for pricing Mug Tumbler — A&P Product Description: This stainless steel mug tumbler features a double wall vacuum insulated with a 100 percent no leak spill-proof lid for hot and/or cold beverages. If you want to keep your tea or coffee hot, this mug will help that happen. For those who enjoy having an ice-cold drink, the ice will last the majority of the day even when refilled with your favorite drink a couple of times. If you or a friend enjoys these types of drinks on a regular basis, this could be a great gift for you. URL: https://www.amazon.com/Stainless-Tumbler-Insulated-Percent-Beverages Price: See link for pricing CURE Hydration Powder Packets — CURE Hydration Product Description: CURE Hydration powder packets contain five times the electrolytes of a number of leading sports drinks. These packs are made with all natural ingredients such as organic coconut water, pink himalayan sea salt, and lemon juice. It comes in three different flavors and is the perfect drink to help prevent a hangover. If you enjoy consuming alcohol at events, it is a great thing to toss in your purse or slip in your pocket so you can drink it shortly after drinking. This product was created for adults. URL: https://www.curehydration.com/collections/hydration-mix Price: $25 14-pack Also sold by Amazon, Thrive Market, and Walmart.comCamper Mug — Finish Strong Product Description: This classy retro granite campfire-style mug would make a great gift for any friends who are outdoor enthusiasts. It is made of a sturdy ceramic material and holds 15 ounces of your preferred liquid. URL: https://shop.finishstrong.com/finish-strong-camper-mug Price: $18.00 Supplements and vitamins MCT Oil Powder — H.V.M.N. Product Description: This product is great for anyone working on following the Keto diet. The powder functions as a great supplement to help you feel more energetic, increase mental clarity throughout the day, curb cravings, and help your metabolism switch into fat-burning mode. One of the ingredients is acacia fiber which is a gut-friendly prebiotic as well as pure C8 which is the most ketogenic MCT. If you know someone that is looking to go on a Keto diet, this gift will make their day. It comes in chocolate, vanilla, or unflavored. URL: https://H.V.M.N..com/mct-oil-powder Price: $29.95 for one jar or $26.96 per month for a monthly subscription Keto Collagen+ Powder — H.V.M.N. Product Description: Collagen is the most abundant protein in the human body. With age, the collagen in the body is slowly depleted. This Keto Collagen+ Powder supports healthy bones, skin, hair, and nails. It also boosts recovery for sore joints and promoting a healthy gut. If you or a friend feel that your body is slowing down as you age, this product may help you stay healthy as you maintain an active lifestyle. URL: https://H.V.M.N..com/keto-collagen-plus Price: $39.95 for 1 jar, or $35.96 per month for a monthly subscription Vitamin Strips — Solves Strips Product Description: Have you ever found yourself lacking Vitamin D? During the fall and winter do you ever feel that you do not see the sun enough? If you feel that the answer to either of these questions is a yes, then Solve Strips may be just the thing for you. Solves Strips are oral thin film strips that replace the need for pills, powders, or liquid supplements. They provide the body with Vitamin D as well as melatonin. This melatonin provides a great natural alternative to help you fall asleep. URL: https://www.solvesstrips.com/collections/all Price: $6.99 for a 10-pack Chewable Tablets — Voke Tabs Product Description: Have you ever considered taking an all-natural superfood solution to provide your body with a boost before working out? Voke Tabs are chewable tablets made without any chemicals that a number of other pre-workout superfood tablets contain. The tablets are packaged in a way that they can easily fit in a purse or small gym bag to take with you on-the-go. It should provide users with three hours of extra energy by consuming just one tablet. URL: https://voketab.com/ Price: $49.95 for 60 chewables Also sold on Amazon Become Nutrition Nutritional Powders — Become Nutrition Product Description: Become Nutrition is a line of nutritional powders and tablets formulated with high-quality ingredients. The Be Clean vegan-friendly product is used for hair, skin, nails, and probiotics. Be Lean helps to improve metabolism, 24-hour fat oxidation, zero water retention, and an increased thermal environment. For those seeking to lose weight using nutritional powders, this may be a product of interest. Make sure to consult a doctor in the process. URL: https://becomenutrition.com/ Price: $36.99 (for Be Clean) and $39.99 (for Be Lean) Fitness equipment Wrist Straps & Lifting Straps Bundle — Nordic Product Description: Do you enjoy powerlifting, crossfit training, of other gym workouts on a regular basis? If so, these Nordic Wrist Wraps & Lifting Straps are a great gift for you. With unisex sizes for both men and women, these products provide great wrist support and lifting assistance. These grips will help protect users from injury during your workout. URL: https://nordiclifting.com/collections/straps-wraps Price: $16.95 per set Also sold on Amazon Eufy Smart Scale C1 — Eufy Product Description: The Eufy Smart Scale is an affordable scale that provides 12 special measurements of your body’s health. Some of these measurements include hweight, body fat, BMI, and bone mass. Users are able to connect the scale to third party apps such as Apple Health, Google Fit, and Fitbit. The scale is battery-run and comes with a 15-month warranty. Users are able to track 16 different people on one account. URL: https://www.amazon.com/eufy-Bluetooth-Measurements-Composition-Analysis/dp/B07GZBXCH6 Price: See link for pricing Thick Yoga Mat — Gaiam Essentials Product Description: Are you into yoga? If so, how often have you found yourself purchasing a new yoga mat? This thick yoga mat by Gaiam Essentials is a plush, highly rated mat providing portability, comfort, and color customization to those practicing yoga. Those looking to purchase this mat can select one of nine different colors. This yoga mat is affordable to those on most budgets. For transportation and storage purposes, it comes with an easy-cinch carrier strap. This product is recommended by Kalev Rudolph of exercise.com. URL: https://www.amazon.com/Gaiam-Essentials-Fitness-Exercise-Easy-Cinch Price: See link for pricing Foam Roller — Trigger Point Performance Product Description: You cannot call yourself a fitness junkie without a foam roller. Rolling out your muscles before and after a workout is one of the best ways to avoid painfully sore muscles. Those who use rollers on a regular basis are more likely to stay loose and tension. Though small, this foam roller is able to take on deep tension for an affordable price. Don’t let your sore muscles keep you from being comfortable throughout the day. This product is recommended by Kalev Rudolph of exercise.com. URL: https://www.amazon.com/TriggerPoint-Roller-Instructional-Original Price: See link for pricingBluetooth Smart Scale — EatSmart Products Product Description: This smart scale helps people to better their health by providing them with a number of statistical data points about their body's health. I can calculate your BMI and your Calorie Max as well as body fat, body water, muscle mass, and bone mass. You are able to use this scale with up to 8 users by connecting through Bluetooth technology to the EastSmart performance App where you can view your progress in graph form. For those that would like to better track their fitness goals, this would make an excellent gift. URL: https://eatsmartproducts.com/product/eat-smart-bluetooth-precision-smart-scale-with-body-composition-and-eat-smart-performance-app/ Price: $49.99 Also sold on AmazonW0WITSYOU Yoga Mat towel — WOWITSYOU Product Description: This non-slip yoga mat/towel and bag combo is a great gift for anyone interested in yoga classes or practicing yoga in the home. This yoga mat stands out from other competing brands due to its ability to absorb large amounts of sweat as well as its washability. If you feel that your mat is getting dirty, you can simply put it in the wash. It is advertised to withstand up to 10,000 washes. As you engage in difficult yoga poses such as the downward dog, triangle, or warrior, the ultra-grip hook technology used by product engineers will keep your yoga mat from folding or rolling. URL: https://www.amazon.com/wowitsyou-Accessories-Exercise-Beginners-Absorbent/dp/B07P57RB4Z Price: See link for pricing Fitness accessories KT Tape Pro Extreme — KT TapeProduct Description: Are you injury-prone? Do you ever find yourself restraining muscles over time? If that is the case, KT Tape may be a great product to keep with you when participating in outdoor or athletic activities. This tape helps to treat pain and injury as you continue pushing yourself to reach your peak performance level. URL: https://www.kttape.com/kt-tape-products Price: Ranges from $12.99–$49.99 depending on the type of tape Also sold on AmazonHand Warmer — Fold-A-Goal Product Description: This hand warmer was designed for those attending sporting events during the cold fall months. Sold in black and made of 100 percent nylon with microdenier fleece for warmth, this hand warmer is the perfect gift for someone that needs help keeping their hands warm during the upcoming football and soccer seasons. URL: https://www.fold-a-goal.com/Hand-Warmer/productinfo/GHW/ Price: $6.50 Chafe Safe Gel Stick — KT Tape Product Description: This product was designed to give longer-lasting protection against chafing, skin irritations, and blisters to help athletes keep their focus on the task at hand. Runners, lifters, sports team members, and many others can benefit from the reduction of chafing-causing friction for up to 24-hours with just one application. Application is simple and non-sticky, and the gel is sweat and humidity resistant. URL: https://www.kttape.com/kt-performance-tm-chafe-safetm-gel-stick Price: $9.99 per stick Also sold on AmazonCooling Towel — Finish Strong Product Description: Working out is not necessarily a "clean" activity. A good workout will many times result in a good sweat. This cooling towel is the perfect gift for those that go to the local gym or workout at home often. To use it, all you need to do it get it wet, wring it out, and place it where you would like. This product allows the surrounding air to stimulate cooling and yet it remains dry to the touch. It great for sports, yoga, the gym, traveling, campling, and more. URL: https://shop.finishstrong.com/finish-strong-cooling-towel-p39.aspx Price: $8.00 Anti-Chafing Wipes — KT TapeProduct Description: These wipes help athletes to avoid chafing, blisters, and other skin irritations with a maximum concentration of a glide agent. This agent is advertised to last for up to 24 hours for full-day protection and is sweat and humidity resistant. This product could be very useful for anyone who enjoys hiking, biking, running, or other athletic activities that may cause you to sweat. URL: https://www.kttape.com/kt-performance-tm-chafe-safetm-anti-chafing-wipes Price: $9.99 per pack (Each pack contains 7 individually-wrapped wipes) Also sold on Amazon Timed-Release Pain Relief Gel — KT Tape Product Description: This gel provides long-lasting pain relief with both warm and cold sensations. It helps to relieve the pain of muscles and joints associated with body aches, strains, sprains, arthritis, and bruising. It is made with a timed-release menthol helping it to release slowly over time to provide relief for longer periods of time. The gel is non-toxic, paraben free, and safe and effective for repeated daily use. It is commonly used on feet, calves, quads, hamstrings, back, shoulders, and forearms before, during, and after workouts. URL: https://www.kttape.com/kt-recovery-tm-timed-release-pain-relief-gel-roll-on Price: $17.50 Also sold on Amazon Blister Prevention Tape — KT Tape Product Description: Breaking in new shoes can be a painful task for some. In order to combat this phase of new shoes, KT Tape created the Blister Prevention Tape. This tape helps protect friction-prone areas from blisters and hot spots. It easily conforms to the skin and is thin, durable, and precut. Users can leave it one for up to two days before it will lose its effectiveness. URL: https://www.kttape.com/new-bff-blister-prevention-tape Price: $9.99 Also sold on Amazon Relieve Joint & Muscle Gel — Mission Farms Product Description: This joint and muscle gel provides a similar sensation to other icy-hot products. The sensation is followed by a lasting reduction in pain and inflammation from the CBD. The gel is 87 percent organic and used often by athletes and patients. Some of the key ingredients include whole help extract, organic aloe leaf juice, spearmint, peppermint, grapefruit peel, pine needle essential oil, rosemary, sweet basil, black pepper, eucalyptus, capiscum, and camphor essential oils. To use, simply massage a small amount into sore muscles and joints. URL: https://missionfarmscbd.com/cbd-gel/ Price: $39.00 for a 4 oz. jar/bottle with 300mg CBDPersonal Soccer Backpack — Fold-A-Goal Product Description: This backpack is the perfect gift for friends that enjoy playing soccer. It features two special ventilated pockets on the sides for dirty cleats and a unique mesh pocket on the front to hold a soccer ball. The straps are padded and adjustable and the bag comes in red, green, black, navy blue, or royal blue. URL: https://www.fold-a-goal.com/Personal-Backpack/productinfo/BP/ Price: $19.00 Phone accessories iPhone Necklace — Keebos Product Description: The Keebos iPhone Necklace was made to help fashion and functionality come together. Users can wear their phones either as a necklace or cross-body. It is a great accessory for walking the dog, hiking, shopping, rock climbing, biking, and a number of other outdoor wellness activities that are more enjoyable when your hands are free. URL: https://keebos.com/collections/products-iphone-necklace-case Price: $35 Also sold on Amazon Grip2u — preventthedrop.com Product Description: Taking phone protection to the next level, Grip2u has made protective phone cases with a flexible strap on the back to give you a secure grip. This case makes working out much easier as it provides slots for two credit cards to you can leave your wallet at home. It also eliminates the need for an armband since holding your phone is easier. A number of models have a built-in kickstand to prop your phone up to easily follow along with your workout videos, etc. URL: https://preventthedrop.com/ Price: from $24.99 Also sold on Amazon SleepPhones Classic Version — SleepPhones Product Description: This is a great headphone for sleeping, relaxing, meditating, travel, and more. SleepPhones are a luxury headphone with thin removable speakers to play music, audiobooks, meditations, white noise, or talk radio no matter where you are. They are fully padded with nothing sticking into your ears, making them much more comfortable than other competing headphones. URL: https://www.amazon.com/AcousticSheep-SleepPhones-Classic-Headphones-Medium Price: See link for pricing Personal care Aku Ball — aku Product Description: The Aku Ball helps to soothe sore muscles after working out, relieve back pain, improve circulation, reduce stress, and help you sleep better. it is an easy-to-use acupressure tool unlike most other products on the market. This product is made with anti-bacterial metal spikes that naturally stimulate energy flow throughout the body. To use, simply press firmly against the spikes, instantly increasing circulation and triggering the release of endorphins creating a revitalizing sensation. For someone who works out often or struggles with overly tight muscles, this would make a fantastic gift. URL: https://www.akuspike.com/products/aku-ball?variant=6071626924070 Price: $40 Bath Bombs, Body Truffles, and Vegan Soaps — BonBlissity Natural Beauty Product Description: BonBlissity products are natural pampering bath and body care products featuring a range of scent-sational flavors. Some of these include the following: ocean mist, lavender luxury, fresh lemongrass, mango sorbet, sweet satsuma, and vanilla brown sugar. Each is made with a silky blend of natural butters and oils creating products that effectively exfoliate and moisturize. URL: https://bonblissity.com/ Price: $4.00–$8.50 Natural Toothpaste — Sprinjene Product Description: This toothpaste is vegan and made out of blackseed oil. It is sold in a number of stores and provides a wonderful toothpaste alternative for those seeking to go green. The kids' toothpaste is edible and does not have any side effects. It is made without SLS, animal byproducts, artificial dyes, and preservatives. URL: https://sprinjene.com/ Price: from $5.99 Also sold on Amazon, Costco, Sprouts, Hannaford Super Markets, HEB, United Supermarkets, BedBath and Beyond, Lucky Vitamin, and Nutrition Smart. Hemp Salve — Glacier Wellness Product Description: This product provides wonderful on-the-go relief where you need it most without any oily or smelly side-effects. It aims to alleviate sores, aches, and pains from the hardships of travel and outdoor activities. It has been made with hemp oil and is packed with other safe ingredients including coconut oil, peppermint oil, and eucalyptus essential oil. If you find yourself with muscle aches or soreness when participating in outdoor activities, this could be a great gift. URL: https://www.amazon.com/dp/B07KWDCVTX Price: See link for pricingPlastic-Free Organic Hair Ties — Kooshoo’s Product Description: These hair ties are used by a number of people when working out. They are made from organic cotton and natural rubber, both of which are 100 percent biodegradable. This is a great product for anyone wanting to go green. If by chance you misplace one during your workout, you don't need to worry about polluting the environment. They are strong enough for thick hair and soft enough to prevent hair tie headaches. URL: https://www.kooshoo.com/collections/organic-hair-ties Price: $15.00 for a 5-pack Also sold on AmazonDry Shampoo — Living Proof Product Description: This dry shampoo works to clean hair by eliminating oil, sweat, and odors. It is made without silicone, paraben, and phthalate. Some might call it "a shower in a bottle" to help you quickly prepare for a meeting, date, or interview. For those looking for a quick product to ensure their hair stays presentable during a long day, this would make a great gift. This product is recommended by Kalev Rudolph of exercise.com. URL: https://www.livingproof.com/perfect-hair-day/dry-shampoo/01648.html Price: $24.00 for a 4 oz. bottle Also sold on Amazon Body Wipes — Busy Beauty Product Description: These wipes are made bigger and thicker than the average wipe to help clean your entire body on the go. With scents like kiwano star fruit, dandelion dragon, and peppermint pomelo, you won't smell like a baby wipe during the day. These are the perfect gift for those having the need to clean up a bit through out the day. URL: https://busybeauty.com/products/gigantic-wet-body-wipes Price: $39.95 for a one-time purchase of a 24-pack, or $33.19 for a monthly subscription Also sold on Amazon Deodorant Wipes — Busy Beauty Product Description: These wipes are made with a grapefruit extract to help fight bacteria and neutralize odor. One wipe is supposed to help you stay smelling fresh for up to 24 hours. The wipes do not include aluminum, which is commonly used in deodorants. This helps avoid pores getting closed and causing any types of infections. URL: https://busybeauty.com/products/deodorant-wet-wipes Price: $18.95 for a one-time purchase of a 30-pack or $15.76 for a monthly subscription Also sold on Amazon Face Wipes — Busy Beauty Product Description: Made with cucumber extract, these face wipes help to brighten your skin tone while also evening it out. An oat extract works to help gently remove makeup. The towelettes moisturize your face to ensure that your skin doesn't get dried out while removing makeup. To ensure that these wipes do not have side effects for those with sensitive skin, chamomile extract is used to reduce redness and to sooth the skin while aloe extract helps to moisturize the skin. This is a great on-the-go product. URL: https://busybeauty.com/products/face-wipes-makeup-remover-cleansing-towelettes Price: $18.95 for a one-time purchase of a 30-pack or $15.73 for a monthly subscription Also sold on Amazon Dry Shampoo — Busy Beauty Product Description: This dry shampoo is made with rice and oat starches that help to eliminate oil, sweat, and odor while adding extra volume and texture to your hair. One of the perks of this dry shampoo spray is that it is completely translucent. It does not leave any white residue on your hair or scalp after use. This product is safe for all types and colors of hair, including color-treated hair. This is the perfect present for your purse or gym bag. URL: https://busybeauty.com/products/dry-shampoo-spray Price: $9.95 for a one-time purchase or $8.26 for a monthly subscription Also sold on Amazon Dry Conditioner — Busy Beauty Product Description: This showerless conditioner is made with four natural oils to help penetrate and seal your hair cuticles to make sure that your hair stays hydrated, de-frizzed, and silky. The company says that it is safe to use with any type of hair. This includes all colors as well as color-treated hair. This is a great gift for someone who travels often or for someone who needs that extra silky hair in the middle of the day when a shower isn't feasible. URL: https://busybeauty.com/products/dry-conditioner-spray Price: $9.95 for a one-time purchase or $8.26 for a monthly subscription Also sold on Amazon No-Water-Need Shave Gel — Busy Beauty Product Description: This shave gel is made for those seeking to get a close, smooth shave without water. It is commonly used to shave small areas, such as the armpits or other missed spots while on the go. It is made with ginger root oil helping to reduce irritation and inflammation caused by razors. Once you have taken care of shaving, the residue left, if any, can be rubbed into the skin like a regular moisturizing cream. URL: https://busybeauty.com/products/dry-shave-gel Price: $11.95 for a one-time purchase or $9.92 for a monthly subscription Also sold on Amazon Clothing and accessories Men's OOriginal Sandal — OOFOS Product Description: The OOFOS sandal reatures revolutionary OOfoam technology helping reduce stress on sore feet, knees, and the back. This technology also aids in the recovery process and creates a sandal to wear anywhere. It is machine washable and moisture and bacteria resistant. If you know someone who dislikes wearing shoes and needs a pair of sandals to wear on a daily basis, this would make a fantastic gift. URL: https://www.oofos.com/collections/mens-sandals/products/mens-sandal-ooriginal-navy Price: $49.95 Also sold on AmazonHip Fanny Pack — Nike Product Description: For runners out there, this hip pack is the answer to all of your running qualms. This stream-lined fanny pack offers a place to store all of your essentials while you are on the go. It is very lightweight and was designed with stretchy fabric and a secure internal zipper. Not only is it convenient, but it is comfortable and stylish. This product is recommended by Kalev Rudolph of exercise.com. URL: https://www.nike.com/t/hip-pack-pMjHrH/AC4436-082 Price: $16.33Muscles Shirt — FanJackets.com Product Description: This T-shirt was made in the USA and is a great shirt to wear to the gym. Not everyone has insanely large muscles even when consistently visiting the gym. This shirt is a perfect example of the comic relief that T-shirts from Fanjackets.com provide. Enjoy working out while bringing a smile to those around you. These graphic weightlifting shirts are preshrunk to make sure that they fit right from the beginning. If you go to the gym with a buddy, this could be a funny gift for the future. URL: https://www.amazon.com/Decrum-Fitness-Lifting-Installing-Muscle/dp/B07K6PCPW1/ Price: See link for pricingTennis Athletic Rash Guard — Ascot Manor Product Description: This rash guard was created to help tennis players avoid getting sunburned and windburned while playing tennis. It comes in a fitted design and provides a soft four-way stretch fabric that stretches and recovers on the cross and lengthwise grains. Not only will you be protected from the elements, but you will play in style when wearing this Ascot Manor gear. URL: https://www.ascotmanor.com/online-store/Womens-Essential-Tennis-Rash-Guard-p143043416 Price: $46.00Athletic Hat With Logo — Finish Strong Product Description: This hat is made with six panels and sports the Finish Strong logo. The plastic adjustable strap helps this product fit most head sizes. This hat would make a great addition to your active wardrobe to keep the sun out of your eyes and protect your face from getting sunburned. The mesh back provides ventilation preventing excessive sweating on your head during your workout. URL: https://shop.finishstrong.com/finish-strong-logo-hat-p44.aspx Price: $25.00Merino 10 Socks — Feetures Product Description: These socks are made with targeted compression on the arch to provide the best support possible. It sports an ultra-thin construction taking up minimal room in the shoe. The Merino 10 insulates even when wet keeping feet warm in wet and cool conditions. The no show tab sits below the ankle allowing these socks to be worn in style with a number of different shoes. URL: https://feetures.com/collections/mens-active-socks/products/merino-ultra-light-no-show-tab Price: $16.99 Also sold on AmazonSteph Lightweight Hoodie — Kangol Product Description: This hoodie is made with cotton and spandex and is the perfect jacket for your outdoor workouts as temperatures begin to drop. It is a long sleeve hoodie with a 1/4 zip hood. The design is sleek and simple making wearers look the part of an athlete. This would make a great gift for those wanting to enjoy fall evenings exercising, enjoying the outdoors, or attending sporting events. URL: https://www.hats.com/steph-lightweight-hoodie.html Price: $45.00 Also sold on Amazon Finish Strong Shirts — Finish Strong Product Description: These Finish Strong T-shirts each sport the Finish Strong brand. They would be great additions to your exercise wardrobe as you continue working out at the gym throughout the rest of the year. The graphics are printed on and the shirts have seams on the sides. Each shirt is unisex and some styles can be ordered in multiple colors. Updating your workout wardrobe may just be what you need to keep you motivated. URL: https://shop.finishstrong.com/wearables-c4.aspx Price: $28.00Lebron Lightweight Pull-over — Kangol Product Description: This long sleeve athletic top is made with a stretch fabric and uses a 1/4 zipper. The top has the perfect amount of stretch to provide comfort while keeping you looking sharp. It is made with cotton and spandex and is sold in light grey and navy blue. This would make a great gift for those preparing to spend time outdoors during brisk fall evenings participating in physical activities and sporting events. URL: https://www.hats.com/lebron-lightweight-pull-over.html Price: $42.00 Also sold on AmazonElite Socks — Feetures Product Description: These socks are constructed with moisture-wicking fibers to keep feet cool and dry. It also is made with high-density cushioning to provide extra protection in high-impact areas. The toes have been made without seams to help prevent blisters. These socks would be great for hikers, outdoor adventurers, and those looking for an everyday sock. URL: https://feetures.com/collections/all-mens-socks/products/elite-ultra-light-no-show-tab-sock Price: $15.99 Also sold on AmazonActive Leggings — Obsessions Boutique Product Description: These black and gray colorblock active leggings are made with a high waist and grey color blocking down the legs. They have been made with a side pocket perfect for having your phone with you while working out. The grey blocking on the legs helps the leggings to stand out from other brands. They are made of 70 percent polyester and 30 percent spandex. URL: https://obsessionsboutique.com/products/black-and-gray-colorblock-active-leggings Price: $28.99Serenity Pullover — Grit and Zest Product Description: This loose fitting, light, and effortless pullover is a great workout top option for women. It is breathable, anti-wicking, fast-drying, and four-way stretching tech fabric. Some of the most liked features are the mesh sleeves and the thumbholes. This pullover is made of shell, polyester, spandex, mesh, and nylon. If you or someone you're close to enjoys working out and wants to look classy, this could be a great gift. URL: https://www.gritandzest.com/collections/best-sellers/products/serenity-pullover Price: $42.00 Other 365 Days of Happiness: Because happiness is a piece of cake! — FreakyHealer.com Product Description: This book was written by Jacqueline Pirtle and has been seen on ABC 7 Chicago. The message of this book is that you can be and live happily anywhere and at any time, no matter your circumstances. Readers have referred to this book as a "healing spa" for the body, mind, and soul. With one daily inspiration for each day, readers are able to look for joy every day, improving their emotional, mental, and overall physical well-being. URL: https://www.amazon.com/365-Days-Happiness-Because-happiness Price: See link for pricing 80/20 Community Subscription — 80/20 Community Product Description: Do you use LinkedIn? Have you ever considered finding an online health and fitness community where you can interact with others with an interest in fitness, look for a job, or simply stay connected? This could be a unique gift for someone looking to become more involved in the fitness community. 80/20 Community is the first-ever global recruitment and networking platform for the fitness industry. URL: https://8020community.com/ Price: $6 per monthGrocery Delivery Service — Shipt Product Description: Going grocery shopping at times can take more time that you have on hand. If you or someone close to you struggles with this, the perfect gift for them would be subscription to a grocery delivery service. You can purchase a 6-month gift membership to this service and focus on having healthy foods delivered right to the comfort of your home. This not only makes grocery shopping easier for you, but can lessen the temptation to impulsively purchase foods that are not good for you since you will have healthy foods in your pantry. URL: https://www.shipt.com/gift/ Price: $49.99 for a 6-month membership Good luck with your fall fitness shopping!
Are you trying to strengthen your core? Are you getting bored relying on sit-ups and crunches to get your ab workout in? Did you know there are alternate exercises that not only give better results, but are better for your body? Disclaimer: There are! The following five experts share their top three ab exercises. No two experts share the exact same three exercises, but the overlap is telling. Here’s what you can be doing at home to strengthen and tone your abs: Caleb Backe, Certified Personal Trainer and Health Expert for Maple Holistics Plank — In order to make the most of your body weight during the plank exercise, you’ll want to ensure that you’re holding the position in the right form. Place your hands directly under your shoulders with your hands just slightly more than shoulder-width apart. Ground your toes before pushing yourself up. Make sure that you’re not locking your knees in the process. Neutralize your neck and ensure that your head is in line with your spine. Flutter kicks — Flutter kicks work your lower abs which are often neglected in ab workouts. Lying down on a mat, place your hands by your sides. Press your lower back into the floor and lift your legs slightly off the floor. While pointing your toes, bring one foot slightly higher up and then the other repeatedly. Your feet should be fluttering alternatively without touching the floor. Continue for 30 seconds ensuring your core is fully engaged. Russian twists — Target your obliques with Russian twists. Sit on the floor with your knees slightly bent in front of you. Lean back slightly and lift your heels off the floor. Engage your abs and rotate to the left, touching your fingertips to the floor. Switch sides and keep alternating for 60 seconds or 10 reps. If you want to increase the difficulty of this workout, hold weights in your hands or a medicine ball. Melissa Morris, Exercise Physiologist and Sports Nutritionist from Exercise.com Planks — Planks are a great core stability exercise. There are modifications to make it easier or more challenging, and it’s easy to progress by holding the position for a longer duration. Superman/Back Extensions — Superman/back extensions are important for the strength and stability of the low-back. Bicycles — Bicycles activate the side or oblique core muscles. Robert Herbst, Personal Trainer, Wellness Expert, and World Champion Powerlifter with w8lifterusa.com Herbst has a different perspective when looking to strengthen the core. He says, “The best ab exercises are not really ab exercises, but work the abs statically because your abs act to keep your torso upright. Otherwise, you would fold like a chair. These include exercises such as squats, lunges, military press, and even curls. While they are aimed at other body parts, the abs get a lot of work. A specific ab exercise that works the abs statically is planks and their variations. These are superior to doing a zillion crunches or twists because they do not stress the lumbar spine and discs.” So what does he recommend? squats lunges military presses curls planks Mike Sheety, Director at ThatShirt Bicycle crunches — This is extremely effective and can be learned with ease. As your strength increases, you can modify the exercise to increase the difficulty. You start by laying down on your back and raise your knees and feet so they are off the ground, roughly a 90-degree angle. Place your hands behind your neck for support, but be sure not to pull on your neck. Raise your shoulders and upper back off the ground. Now, you pump your legs as if you were riding a bike. Russian twist — This is great for not only targeting your core but also for strengthening your muscles along your spine to minimize pain. You begin seated with your knees bent and your feet flat on the ground. Lean back so your upper body is roughly 45 degrees from the ground, and place your arms across your chest gently. Now, rotate and twist your entire top half to the left and then to the right. Captains chair — This is a great piece of equipment to use especially for your abs. There are a variety of movements you can do to improve your core strength and definition. It is pretty much a chair without a seat, you ultimately hold your weight on your forearms while you perform, crunches (lifting your knees or straight legs to hip height) or bicycle (pumping your legs as you would on a bike) etc. Dr. Tom Biggart, Physical Therapist, Strength and Training Coach from EBM Fitness Solutions Planks — Most people, even fit individuals, do not perform these properly. Start in the modified plank position (knees on the ground and shoulders over the elbows). Set your neutral low back position. Brace the abs. Straighten the legs and hang out for a while. If you feel your low back, it means you have lost your position. Go back to the modified position and hold here. If the back discomfort goes away, reset the low back position and try straightening the legs again. The key to succeeding at planks is a proper setup. If you set up properly, you have a chance. Ball rollouts — Start in a tall kneeling position with your arms straight, resting on top of the ball. Do not start with the ball too close to you or you will be laying on top of the ball at the end of the motion, making the exercise ineffective. Keep your hips forward and elbows straight. Fall forward and push the ball out in front of you. Do not bend the elbows or bend at the hips. Rollout as far as you can while maintaining your neutral spine position. Pull back to the start position. Keep the elbows straight and hip forward (stay tall) on the return to the start position. Rotational punches — Grab the pulley and keep it close to the chest to start. The key to performing this movement correctly is rotating through the hip that is closest to the pulley. Focus on three things: Step — The lead leg steps out 90 degrees. Turn — The back hip turns. The back foot MUST spin on the ball of the foot to unlock the hip. Punch — Punch straight out in front of the arm, not across the body. All three steps occur almost simultaneously. The turn of the hip and trunk drives the punch. So what are the top three ab exercises? Though there were differences in opinion between these experts, the following three recommended exercises were repeated: Plank Russian twist Bicycle crunch If you have not been using these exercises in your core workouts, give them a try along with the other recommended exercises. You can choose how you treat your body. Try some of these exercises today and start taking even better care of yourself.
Have you ever invested in a gym pass and hardly used it? Many of us are guilty of this. People often feel better about their health because they have a gym pass, even when they are not regularly using it. What if you don’t have the funds or simply don’t want to spend the money for a gym pass? There are so many ways that you can stay in great shape both at home and in your local area. This article will help you start reaching your fitness goals no matter what your budget is. Working out at home Let’s say that you decide that going to the gym is too expensive for you. How are you going to get the same level workout without all of the equipment that they gym offers? Don’t worry, there are many ways to do this. Do you have any books around the house? How about some old water jugs, water bottles, or a garden hose? Robert Herbst, world champion powerlifter, personal trainer, and wellness coach, has a number of suggestions to help you use some of the basics around the house to whip your body into shape. Water jugs — Since you won’t have access to kettlebells, you can use some old water jugs filled with water. Water weighs about eight pounds per gallon. Water bottles — You can fill these up with water and use them as dumbells. Garden hose — You can use a hose in place of a battle rope. Stairs — Running up and down stairs can help you get your heart rate up and build up your endurance. The street — Doing sprints in the street in front of your house or apartment will help you get your heart rate up, burn calories, and build up your endurance. Books — To increase the burn on a regular push up, make a couple stacks of books to do pushups on. Invest in the following simple pieces of equipment: stretch bands, a chin up bar, and a jump rope. Having these around the house will help you to stay a bit more active without spending the big bucks on a gym pass. If working out at home is hard for you, head outdoors. Stephanie Blozy, owner of Fleet Feet shares a couple of ideas of how you can stay in shape while exercising in your local area. Join a local running club — Google “Run Club, Your Town” and find a group that speaks to you. It's easier to stick to a fitness program when you've got a posse of friends to motivate and welcome you. Turn a playground into a gym — Taking your kids to the playground? Create your own circuit using the playground equipment. You can do pull-ups on the monkey bars, bear crawl under the slide, bust out burpees under a moving swing, or climb the pole. Get creative and have fun. Make your kid's sports practice into a workout — Run laps around the field instead of sitting in the bleachers. Break up the laps with a set of lunges, sit-ups, and push-ups. Go for a hike or trail run — Find a state or national park and get running. Not only do these hikes provide a breathtaking view, but if you're climbing up a hill or mountain, you'll get in one intense workout. Spice up your downtown runs — Add exercises like stair repeats, push-ups from the steps, lunges, or sprints from telephone pole to telephone pole.You can even grab a friend and make your run through town a partner relay. Often times people want to start working out more frequently but don't know what things they need to be doing to help their bodies the most. Matt Kite, Director of Education at D1 Training suggests starting with four basics. These include the following: Cardio — If weight loss is part of your fitness goal, cardio is critical. Long distance running is a good option for burning calories, but if running doesn’t sound appealing, you can definitely speed walk or ride a bike if one is available to you. The goal of cardio is to get your heart rate up and to maintain that for an extended period of time. 30 minutes of cardio a few times each week is optimal and free. What is stopping you? Strength — Most people think you need to have a gym membership to be able to strength train, truth is there are many exercises you can do outside of the gym. A few moves that Matt likes to incorporate on a regular basis are lunges with a core twist, squat-jumps, tricep dips, and good old push-ups. These moves utilize your own body weight as resistance and require no equipment. Flexibility — Increasing flexibility is a common goal for those seeking to improve their fitness and it's great for preventing injuries. Stretching after your workout and every morning is a great way to make your muscles more flexible. If that is not enough for you, you could look into yoga. Yoga helps both strengthen and stretch muscles as you hold poses. Wellness — Physical and mental health should always be a priority for anyone looking to get into shape. Matt suggests that you drink plenty of water throughout the day and also recommends that you do some sort of meditation to calm your body and mind. This can be reading a book, sitting in a quiet room, or listening to music. Do something to center yourself in order to empower you to reach your goal, no matter what it is. Matt believes that "With discipline, good nutrition and a bit of research, it’s more than possible to get in shape with little to no money spent on memberships or equipment." Eating well As you work towards improved health and physical fitness, it is important to remember that little progress can be made without adjusting your diet. Eating healthy can be intimidating to some people. When we think about eating healthy, we often think that it will be expensive and we give up. Lisa Richards, a nutritionist and gut health expert who runs thecandidadiet.com, shares some awesome tips on eating healthy without spending a lot of money. Fresh vs. frozen — Fresh is not always “best.” Frozen and canned fruits and vegetables can often be just as nutritious and sometimes even more than fresh versions. Whole grains — Whole grain pastas, breads, and rice are often just as cost effective as the more refined versions. Beans and legumes — These are great inexpensive ways to get in plant-based proteins along with many other essential vitamins and minerals for reaching your fitness goals. Mean planning and prep — Planning your meals in advance and cooking in batches can help you eat more at home and eat out less. Eating out is generally less healthy anyway. This also will give you more time to exercise. Saving money Putting physical activity, technology, and food aside for a minute, there are a number of other ways to save money while working on physical fitness. One of these was brought to our attention by Nathan Grant of Credit Card Insider. Did you know that there are credit cards that can help you save more money on exercise equipment and athletic/sporting goods? The Ducks Unlimited Rewards Visa Signature® Card may prove surprisingly useful for those with fitness goals that can add financial strain, because it offers a whopping 5 percent cash back rewards at sporting goods stores and on gas, all without an annual fee. Who knew that you get could extra rewards for purchases that you were planning to make anyway? If you are planning to invest in some fitness equipment anyway, this may be a good way to save a bit of money in the process. Mobile Apps Over the past decade there has been a large influx in the number of people that own smartphones. Do you own one? Another fun way to get fit while on a tight budget is taking advantage of the technology that you have at your fingertips and finding fitness Apps to provide workout plans, tips and tricks, and help you track your progress. Lee Wratislaw with Gold's Gym has quite a bit to say about this as Gold's Gym has recently come out with a new App that brings fitness, music, and technology together so that you can have a personal trainer in your pocket. GOLD’S AMPTM has been available for download for iOS and Android on the App Store and Google Play since late 2017. New workouts are uploaded each week to add to the hundreds of coach-led, music-driven indoor and outdoor cardio, bodyweight, and stretching workout for users at every fitness level. Workouts range from 6–60 minutes and include treadmill and outdoor walking, jogging, and running, as well as elliptical, bike, stair climber, rowing and more. The most commonly used workout series are the HIIT workouts. Once you have the App downloaded on your smartphone, you can start a 7-day free trial. Give it a go to see if this App can help you stay in shape without paying for a gym pass. Get out there I guess I have to apologize, but I’ve eliminated all your excuses! Whether you have a gym pass or not, you don’t have an excuse to feel sorry for yourself and not take care of your body. Start with the little things. Do some push-ups. Run some stairs or get out on a hike. No matter how much money you have available you can create a gym wherever you are!
Are you attending the gym regularly but not seeing the results that you would like to? Are you attempting to gain muscle, slim down, or tone certain parts of your body? You may be doing all of the right things in the gym. This is the real question: what are you eating? Food plays much more of a role in your ability to see results than you may think. If you are looking to better understand the quantity of protein, carbs, fat, etc. you are consuming, this dieting calculator is a great tool to help you know what your body needs and what you should be putting into your body based on your age, gender, body type, etc.If you have struggled to align your eating habits with your workouts, or if you are simply looking for some fantastic expert tips, this is the article for you. Breakfast To give yourself the chance to stay on-target with your goals, you should make a conscious effort to eat a good breakfast every day. Thea Boatswain, owner of Elan Fitness and Nutrition, recommends that you avoid sugary cereals for breakfast and that you focus on protein rich foods like these examples: Whole wheat toast with peanut butter and bananas Pancakes with an egg Greek yogurt with berries Protein Over the past decade it has become more common knowledge that protein helps build muscle and helps the body stay full longer. The gray space that still exists for many people is knowing how much protein they should consume to not only be healthy, but to help achieve their fitness goals. Joe Flanagan, fitness app developer at GetSongbpm, recommends consuming a mixture of around 30 grams of carbohydrates and 20 grams of protein within two hours of finishing your workout. This is a consistently recommended amount of protein from a number of experts. Some may recommend a bit more depending on you personal goals and current health. Often times when we hear “Eat 20–30 grams of protein in one meal” we can get overwhelmed. How on earth are we going to find foods that provide us that much protein without eating enough to explode? Rima Kleiner is an MS, RD, and blogger running a blog entitled Dish on Fish. Kleiner is an expert at helping people sneak protein-dense foods into their diets where they otherwise might not. The following are a few ways that you can try to do the same: Add nuts or seeds to your cereal or oatmeal Put salmon and cucumber on your whole grain toast Incorporate beans and tuna into your salad at lunch Add some high-quality yogurt to your snack of fruit Toss some shrimp into your pasta dinner Pre-workout foods Sunny Akhigbe was born in Nigeria into difficult circumstances. At times, the challenges seemed too hard to bear, but in his time of need, Sunny found the bodybuilding industry. Today, Akhigbe is a IFBBPro competitor, certified fitness coach, model, author, and owner of Sunny Biggy Fitness based in Chicago. When it comes to physical fitness and health, Akhigbe feels very strongly about consuming a nourishing diet. He recommends this pre-workout meal for both men and women: 2+ egg whites Asparagus 1+ slices of whole wheat toast (No butter, but can use natural jams) Optional additions: ½ of an avocado, tomatoes, or pickles The portions/amounts of each of these foods differ depending on gender, body composition, and the total amount of calories one plans to burn each day. Post-workout foods Though pre-workout foods are very important, it is crucial that after working out you replenish your body with the nutrients that it needs. This will help you to build muscle, maintain energy levels, and avoid overload exhaustion. The following fitness experts provide important recommendations for how to recover nutritionally form a workout:Jess CifelliAs a Master CycleStar and Nutritionist at CycleBar, Cifelli works hard to help those she works with to consume foods that will help them meet their goals. She describes the following as “Trainer-approved fuels”: Greek yogurt or cottage cheese with fresh berries Tuna and crackers Lean meat and a sweet potato Hard boiled eggs with a side of fruit If access to a quick meal isn't readily available, a protein shake or protein heavy bar is a quick option Robert HerbstA 19-time World Champion and 37-time National Champion weight lifter and member of the AAU STrength Sports Hall of Fame, Robert Herbst is one of the best in the business. In order to rehydrate and provide your body with the protein needed for physical fitness gains, Herbst recommends eating the following after a workout: A protein and fruit smoothie Chicken paired with pasta Lauren Manaker Award-winning registered dietitian and nutritionist, Manaker works online to help thousands of people better understand health needs. Recently she has found a unique combination of protein, carbs, and hydration that works wonders for recovery. Chocolate milk — Not only is it delicious, but it can help you recover from your workout better than a number of other foods. Rio RocketInstagram sensation, actor, entrepreneur, and fitness guru Rio Rocket recommends consuming the following to enhance your health and fitness experience: 100% grass-fed beef (Hormone Free) Free-range organic chicken and eggs (Hormone Free) Wild Alaskan Sockeye Salmon (10g healthy fat and 30.5g protein per serving) Supreme whole steam pasteurized unsalted almonds (½ cup provides 16g protein) Peanut butter (Healthy fats and protein dense) Keith AyoobDr. Ayoob is a diet and lifestyle nutritionist and dietician who seeks to help individuals to better understand the need to simplify one’s diet for optimal results. Dr. Ayoob looks at foods to replenish needed electrolytes focusing on lactose/milk products. He believes that plant-based alternatives won’t cut it in this area. He recommends the following: Milk Greek yogurt Cottage cheese Hydration Knowing what foods will best help us to reach our fitness goals is great, but it is not complete without making sure that we keep our bodies hydrated. Fitness experts from Nathan Sports, a company providing options for easy and convenient hydration, recommend that men consume 15.5 cups (3.7 liters) and women 11.5 cups (2.7 liters) of water per day. While those numbers may seem intimidating for some, keep in mind that does not even take into account the exercise that you participate in. If you are planning to workout for an hour, you should plan to drink an extra 20 oz of water. In essence, you should be drinking about 5 oz of water for every 15 minutes of exercise that you do. After working out, it is important to replenish the salt/electrolytes that you have lost. This can be done by adding sodium to the drinks or food that you consume after your workout. If you fail to replenish salts and electrolytes and only drink water, you will be at risk of hyponatremia. Hyponatremia occurs when you drink too much water without replenishing salt and/or electrolytes. To avoid dehydration, you should be aware of the following symptoms that can alert you to a potentially dangerous situation: Slower times Lower power output Higher heart rate Higher Rate of Perceived Exertion (RPE) which makes exercise feel harder Decreased cognitive abilities and decision making Darker shades of urine (Likely dark yellow and even orange in appearance) Exercise is wonderful for you, but you need to be sure to take the necessary precautions and maintain your food and water levels in order to support the load that you give yourself. Final pro tips You can take control of your health as you pair your physical fitness with healthy eating. Your fitness journey can start today. No, it is not easy, but it is worth it. All you have to do is start. Here are some final words of inspiration from leading health experts: “Always consume in moderation! Eating too much can counteract the hard work you put in at the gym.” — Alejandro Chaban, Founder and CEO of Yes You Can“Sit down, do research, and plan. . . You will quickly find that maintaining balance is fairly easy with some planning.” — Fuad Hasanovic of Nutra Collagen“If your goal is to lose fat and you are about 30 percent body fat, eat your protein alone. If you are trying to build muscle/get lean and are below 30 percent body fat, then you want twice the amount of protein in carbs.” — Kyra Williams, NASM certified Personal Trainer and Metabolic Effect Nutrition Specialist“About 20 percent of daily fluid intake usually comes from food and the rest from drinks.” — Nathan Sports“Consuming a post-workout meal with both protein and carbs will enhance glycogen storage and muscle protein synthesis.” — Olo Onnuma, Certified Personal Trainer based in Raleigh, North Carolina “The main objective of your pre/post-workout meal is to provide your body with the proper nutrients for recovery and maximize the benefits of training.” — David de Ponte Lira, founder of FullMusculo.com
The daily grind is a real thing. Last year, over 128 million people were employed in the United States. Close to 55 percent of those individuals are men. How many of those men do you believe are fathers? Many of these men focus so much on work that they stop taking care of themselves. This article will discuss the best ways that men can take care of themselves to provide them with more energy, satisfaction, and confidence every day. The key So what is this key to success? Exercise. Yes, I know, it may sound frustratingly simple, but it works. Some men may become discouraged after working long hours and feel the desire to sit down and relax in front of the TV. Some may feel that going to the gym or just going out for a run will make them significantly more tired. To better understand the positive effects of regular exercise for men, we turn to the advice of a number of experts in the Fitness and Health industries. The struggle Why do many men struggle to exercise? Dr. Michael Sachs of the Association of Applied Sport Psychology feels that for many it seems “easier” just to live a sedentary life. According to some of his research only 20 percent of men in the United States exercise regularly while another 20 percent exercise every so often. That leaves 60 percent of men hardly exercising at all. A number of these men feel that they are not good enough. Their body does not appear how they would like and they often feel lethargic. Why go to the gym if others are just going to look and feel better than you? For those who are feeling down and are struggling to get out and be more active, there is a light at the end of the tunnel. The pay-off To provide an honest disclaimer, no journey comes without challenges. Arriving at the benefits may take a little while, but they are worth the wait. Douglas Smith, CEO of True Nutrition talks about the happiness that physical fitness can bring in life. As a young CEO, Smith is a perfect example of someone who has decided to live a healthy lifestyle and has seen amazing results. Smith defines the mental benefits of exercise as “happy hormones.” This is due to the release of dopamine in the brain when participating in activities requiring physical exertion. These “happy hormones” help us to improve social norms during activities with other people and keeps our brain in good shape. When we move, our brain can clear out all of the stresses or anxieties that we feel and we are able to think more clearly. The “right” exercise Every individual needs to decide for themselves what exercise is the right exercise for them. The key is finding something that you enjoy. You should not be doing something solely because you have been told that it will benefit your health. You need to find an activity that you enjoy to ensure that you will continue to do so and not get burnt out. Carolyn Dean, MD, ND, bestselling author, and health and wellness thought leader advises, “Choose activities that you enjoy. It's important to have fun and measure your progress so you feel you are accomplishing something like getting stronger, healthier, faster, etc. Whether it is working with weights, spin classes, yoga, or swimming, you need to find the activities that bring you joy.” The schedule Once you have found some forms of exercise that are enjoyable, you should start creating the habit of participating in these activities regularly. This can be challenging at first, but Anthony Balduzzi of the Fit Father Project has found a solution to this. Balduzzi and his team work to help men over 40, especially fathers, to reclaim their lives with fitness plans, meal plans, and a number of workouts. Balduzzi’s solution is the creation of a personal mission statement of the why behind their desire to reclaim their lives. Have you ever thought of what your why might be? Think about these questions when creating your own mission statement: Why is it important to me to reclaim my life and become more physically active? What does this mean to me? What are the long-term benefits I can gain from this? Once you have created a mission statement, you are ready to begin. So why is it important to exercise regularly? Jack Burke of forhims.com provides some insights regarding consistent exercise patterns. First, a combination of aerobic exercise and weight training throughout the week, paired with a healthy diet, can help moderate your body weight. If you have packed on some extra pounds during the years you have been working long hours, this is one way you can start shedding them. Second, a healthy body typically experiences less fatigue, aches, and pains. This allows you to develop better mobility while balancing your moods and sleep patterns. As you continue to make this a habit, your body will grow accustomed to the exertion and after a short time you will begin to feel a stronger desire to be active as your body yearns to move. The location Many people feel that the only way they are going to be able to take control of their physical health is if they invest in a gym pass. The truth is, it all depends on what works best for you. Alex Carneiro, a personal trainer from Denver, Colorado says, “Whether men work out at home or at a gym is personal preference. The gym does have more equipment and personnel that might help those who don't know what they are doing as well as classes and personal training.”For those who choose to work out at home, Carneiro recommends starting with a couple of these basic exercises to start building up muscle strength and endurance: Push-ups Jumping jacks Body weight squats Walking or running Sit-ups Pull-ups If you do make the decision to invest in a gym pass, think about what factors will motivate you to continue. Fred DeVito of Exhale recommends making appointments for classes and if you feel uncomfortable, booking a private session with an instructor to learn a couple of basic movements so that you are more comfortable for future classes. DeVito is an advocate of classroom learning with instructors since they are more likely to hold you accountable and push you out of your comfort zone. Common mistakes Men often have the desire to go hard on a run or while lifting weights in order to maximize their efforts. This is not always a bad thing, but it is certainly not the right thing to do when just starting out. Physical fitness requires a progression. When starting, you need to take your time and allow your body to grow accustomed to the strain that you are putting on it. If you work your body too hard, you will make very few advances and the chance of suffering from exhaustion and fatigue is significantly higher. If you want to run, start with half a mile. Over a couple of weeks work up to a mile. You can continue to do that over time while allowing your body sufficient time to rest and rejuvenate. The same goes for weights. If you are wanting to lift, start with small weights. Just because you are not ridiculously sore the first couple of weeks does not mean that you are not doing enough. If you have more questions about what weights are appropriate to start with, contact a personal trainer at a local gym and set up a couple of sessions to make sure that you don’t push yourself too hard and hinder your progression. Long-term benefits Some of the greatest benefits that you will receive from caring for your body are those that will help you remain healthy over the years. Caleb Backe, a wellness expert from Maple Holistics, has identified three main benefits stemming from consistent physical activity: Lower blood pressure — Exercise decreases your risk of hypertension which also reduces the risk of developing many cardiovascular health conditions. Increased testosterone — A number of men have been known to use a wide variety of questionable supplements to increase testosterone levels (which decrease with age). Coincidentally, exercise increases testosterone levels. Even a small boost in your exercise habits can increase testosterone production. Decreased risk of other illnesses — Regular physical activity can protect your heart, strengthen your bones, boost your metabolism, and balance your hormones. Essentially, exercise helps all of your bodily functions to perform at optimum levels. Now what? Men, fathers, and anyone else who has struggled to take control of their physical fitness — don’t let the past control what you do now. Don’t live with the thought of doing something in the future. Start today and take things one day at a time. The more energy you have, the more you will have to spend with your family. Find exercise that you enjoy and don’t be afraid to ask people to help you. Call your friends, make some new friends. Hit up the basketball court. Go out for a run. A healthier you is just a half hour away. Now is your chance to take some time for yourself. Even if it is just 15 minutes each day, the effort you put in today will pay off tomorrow.
What if every time you went to the gym, you felt like you were being watched? What if people seemed to watch you as you walked by or glanced over consistently as you were working out? This is the reality for many women who attend local gyms and fitness centers. Over time, this can grow quite tiresome and frankly frustrating. Do you want to know more about the perfect gym for women? We’ll discuss some of the “ins” and “outs” of fitness centers and ways to build the perfect fitness experience for women. No more feeling objectified, no more feeling unknowledgeable. Body image It is hard enough to learn to love yourself just how you are. Why should women have to feel judged when trying to take good care of their bodies? Truth is, they shouldn't! Having a healthy perspective of your height, weight, and shape can be very challenging. Cardio equipment and dieting are two of the most common tactics women use to maintain lower weights and better health.One woman who found this practice to be exhausting and in many ways boring is Kelley Kitley. Kelley is a retired long distance runner who wanted to create a place for women to work out and be rejuvenated. She and her two sisters opened Renew Studio to provide group fitness classes, beauty esthetics, and psychotherapy to those seeking a positive and uplifting health and wellness environment. These women work tirelessly to empower other women and to push them to reach not only their physical, but their mental fitness goals. Cleanliness The first impression given by a gym is seen differently by everyone. Some people may see the exercise machines and be very excited. Others may like the free weights or cardio equipment. Some may want to sign up because of the long list of group training classes offered. How many people look at the facility at a glance and wonder how clean it is? One of the worst things at a gym is getting on a piece of equipment that is dripping in someone else's sweat. Samantha Morrison, a health and wellness expert from Glacier Wellness said, "I don't think it's asking too much for people to wipe off their sweat from machines, not take up half the space for some ridiculous exercise, and not "mansplain" every five seconds.” Women, take note of this as you look around gyms that you may want to use. If you are going to go and do a free trial, go during the busiest time of day to see how well members take care of the equipment. "Look for a clean facility, good variety of equipment, easy access in and out, easy class reservations policy, a convenient network of locations, and a good vibe/energy on the gym floor.” — Frank Pasquale, East Coast Crunch Gym Lack of training How many of you have gone to the gym and wanted to try some new machines or equipment, but not known how to? You certainly are not alone! Kekua Kobashigawa of the Kroc Center Hawaii training facility feels that most women will wait to feel comfortable at a gym before reaching out to a personal trainer or other gym members to be trained on using equipment. The vast majority of women look up YouTube or Instagram videos to see how equipment is used. It is certainly the minority of women who directly approach a trainer or other gym members to ask how to use certain things. You can be a part of this change. Alexandra Allred, adjunct professor at Tarleton State University has been in the fitness industry for nearly three decades and feels that the worst thing to ever happen to women trying to improve their health is Instagram. With hundreds of young "Insta-stars" seeking to post creative new ideas, the professionals suffer watching the aftermath. Many of the ideas promoted are dangerous and often very ineffectual. Allred suggests that instead of seeking answers through this platform, women should look to trained personal trainers to teach them the right exercise for their individual goals. Discomfort and fear "Women don't workout as much as they would like to, but they are discouraged due to fear of being judged. Women want an environment where they can feel safe, a no-judgement zone, and be surrounded by other females while working out.” — Alejandra Font, Co-Founder of The Camp Transformation Center Have you ever seen viral videos on YouTube of people using equipment incorrectly at the gym? Lucy Harris of Hello Baby Bump shares her experience based on fears of this happening to her: "When it came to going to the gym, I was extremely anxious. I thought that I would end up in one of those videos you see of people not using the equipment correctly. To begin, I did a lot of online research to see how to use particular pieces of equipment. However, these weren't necessarily helpful as they were difficult to understand. I did try watching other people at the gym to see how they used the equipment, but when I tried, I ended up hurting myself because I wasn't using the correct technique or form! I knew I was going to be incredibly uncomfortable asking anyone in the gym how to use the equipment. I opted to hire a personal trainer for a few sessions to run me through the equipment, proper form, techniques and even how to plan a workout. This was the most effective and helpful for me." Alysa Boan, NASM Certified Personal Trainer for FitnessTrainer.com and RealFitnessMaven is a huge advocate of clients taking advantage of any trainer or staff at a local gym, studio, or group fitness center. She says, "They are there to answer questions, and should be more than willing to work with you on form, safety, and effectiveness. The gym environment can be intimidating. Rather than walking directly to a cardio machine because they don't know what else to do, I love seeing a woman confident enough to walk in and pick up a set of weights next to a guy." Now what? "Women want to go where they are accepted, supported, and surrounded by other women who are working on common goals. You want the gym to offer a place where you can go relieve stress, get in shape but also have fun. A gym is often a therapeutic place for our client.” — Kimberlee White, Co-Founder of Jabz Boxing Heading to the gym to work out should be an enjoyable part of your day. You should never need to worry about people judging you, feeling stupid, or hurting yourself. As Allred says, “Own it! Stop feeling like you do not belong. You belong when you ask. You belong when you learn. You belong when you are unafraid to step outside your comfort zone to t-r-a-i-n!” As you look for the perfect gym, ask a lot of questions and don't take no for an answer. Check to make sure that the facility has the amenities you would like to use. There is no shame in being too careful!
Finding the right recipes to treat irritable bowel syndrome (IBS) can be an exhausting and frustrating process. My wife was diagnosed with IBS in 2011 after having irregular movements for months. To me, it was a simple fix: take laxatives. Unfortunately powerful laxatives didn't work for her so we had a doctor prescribe the most powerful medicine possible. The medicine worked for a few weeks, but quickly lost its potency after my wife's body became conditioned to it. After a few more months of frustration we decided to take a more natural approach through juicing. We bought a Big Mouth juicer and went to town. We tried all sorts of recipes and concoctions (some tasted better than others). After a few weeks of experimenting, we started juicing spinach, kale, and other greens. The result was amazing. My wife had regular movements without the need of heavy medication and chemicals. Before I jump into the actual recipe let's talk about some natural foods that help produce movements. Fresh spinach Research studies show that taking spinach in juice form is actually the healthiest way to consume it. Spinach eases constipation and protects the mucus lining of the stomach, so that you stay free of ulcers. It also flushes out toxins from the colon. The abundance of vitamins and minerals in spinach can bring you quick relief from dry, itchy skin and lavish you with a beautiful complexion. Regular consumption of fresh, organic spinach juice has been shown to improve skin health dramatically. Chia seeds Chia seeds are an excellent source of fiber, with a whopping 10 grams in only 2 tablespoons. That is one-third of the daily recommended intake of fiber per day. Chia seeds are rich in antioxidants that help protect the body from free radicals, aging and cancer. The high antioxidant profile also helps them have a long shelf life. They last almost two years without refrigeration. Chia seeds are also gluten free and do not need to be ground in order to obtain their nutrient replacement benefits. Flax seeds Flax seeds are very low in Cholesterol and Sodium. They are also a good source of Magnesium, Phosphorus and Copper, and a very good source of Dietary Fiber, Thiamin and Manganese. One unique feature of flaxseeds is their mucilage (gum) content. "Mucilage" refers to water-soluble, gel-forming fiber that can provide special support to the intestinal tract.The strong fiber content of flaxseeds-including their mucilaginous fiber-help to delay gastric emptying and can improve intestinal absorption of nutrients. Flaxseed fibers also help to steady the passage of food through our intestines. Fresh kale Kale is a great detox food. Kale is filled with fiber and sulfur, both great for detoxifying your body and keeping your liver healthy. One cup of kale has 3 ½ times your daily beta-carotene needs and tons of vitamin C to help boost your immune system. The ultimate IBS green smoothie recipe (2 servings): 4oz filtered water 4oz orange juice with pulp 2 cups of spinach 1 large kale leaf (broken in half) 1 TBSP chia seeds soaked in 2 TBSP of water 6oz (3/4 cup) of frozen mango chunks Directions: In a high-powered blender add water and orange juice, followed by spinach, kale, chia, and mango (in that order). Blend on high for 60 seconds stirring every 10 seconds for better consistency. Pour and enjoy!