1.) A Foam Roller
Yep, everyone's rolling! Well, should be anyway. You may have seen foam rollers being used in many health club settings over the last year. It is a self-massage tool that is almost as effective as a professional massage. You use the foam roller to apply low load force or pressure to tissue (muscle) adhesions that can effect how that muscle functions, and how the joint(s) that muscle moves functions. Great for injury prevention as well as jumpstarting recovery from a tough training session! We "roll" in my fitness studio and I hope you do the same where ever you train.
Finding a good foam roller is key. The rollers found at retail sports stores are usually of low quality and wear down pretty quick. I get all of my foam rollers online from Stretch Well.
The 36"x6" full roller is the one I use and it is relatively inexpensive.
I have also used PVC pipe that is obviously much more firm than foam, but in my estimation even more effective for rolling. Just go to a home supply store (Home Depot ), and buy a 10'x 4" piece of pipe (). Ask service to cut it in half so it is easier to transport. Borrow a friend's chop saw and cut pipe in 12" pieces. Now, you have rollers for life with this sweet GET. FIT.DONE on the QT tip.
2.) Jump Rope & Medicine Ball
Hey, give me a jump rope and a medicine ball (the one that DOES NOT bounce) and we can have a crazy butt-busting, lung-searing, muscle seizing on the fly anytime... anywhere... boot camp style 4 minute workout! Think I'm kidding?
PUSH...JUMP...SLAM! Let's Go!
a. 20 pushups (as fast as possible):10 rest,:20 Jump Rope
b. 20 Medicine Ball Slams:10 rest,:20 Jump Rope
c. 20 Alternating Split Squats:10 rest,:20 Jump Rope
d. 20 elevated feet pushups:10 rest,:20 Medicine Ball Slams
REPEAT WITH AS LITTLE REST AS NEEDED
GOAL: 4 ROUNDS OF ABOVE EXERCISES AS DESCRIBED IN UNDER 20 MINUTES!
Go to STRETCHWELL on the www and order a 8' speed rope for a 5'-5'7"person, 9' speed rope for a 5'8"-6'1" person, 10' speed rope for a 6'2" + person. 2 choices for medicine balls: 5kg non-bounce or 7kg non-bounce Hey, the workout is my Christmas present to you! Have fun and 'Ripp It Up!'
3.) Resistance Bands
I was never that crazy about exercise bands until I met Dave "The Band Man" Schmitz at a fitness conference. This brother just "ripps it up" when it comes to band training (hence his nick name). And, after he put me through one of his crazy and innovative workouts I became a
BELIEVER! BIG TIME! Bands are the perfect, easy to carry gym in a bag tool for travel, gym use or home use.
4.) A Gift Card To Whole Foods or Trader Joe's
These two food stores just rock when it comes to buying wholesome foods. And yes, they maybe a bit more expensive than the conventional supermarkets, but a gift card to a Whole Foods or Trader Joe's just says that you care what a friend or loved one on your gift list puts in their bodies. A weeks worth of real healthy groceries beats wasting money on that over priced restaurant anyday. Atleast, thats what I say. But, hey that's just me...
5.) A Gift Card To A sporting Goods Store
This is easy. No stress...No fuss...Just hit the cashier up for a Gift certificate and you are done! Besides, If you try to pick out the right athletic gear or workout clothes for someone on your list, you know you will screw up the size, color or whatever. So, make life easy and do the gift card thing when it comes to clothes.
6.) A Gift Card To A Good Massage Therapist
If you know someone who is crazy busy and so stressed out that it should be considered "illegal" (sounds like almost all of us) then force the issue for them to just chill and relax with a kick butt full body 90 minute massage. I know I said a foam roller is almost as effective as a good massage, but hey, if someone 'threw' me a 90 minute full body massage gift card, that foam roller is gonna' gather a little dust for a few days.
7.) Any Of The Following "Diet" Books
So many people have asked me throughout the years to hook them up on a good fat loss diet.
I do not like diets because the word alone just conjures up too many ideas of being a temporary or short term solution to what should be a mind set change for a lifetime change of good nutrition and HEALTHY eating habits. Although I am writing an exercise and nutrition book now, these books listed below simply ROCK! The idea with nutrition and healthy eating is to understand why you choose to eat a certain way. In my experience, once someone reads and understands the science behind a sound nutrition program, they tend to have long term better results. All of these books reveal great insights, but my top 3 are designated by *
- The New Diet Revolution *by Dr. Robert Atkins M.D.
- Sugar Busters by H.Leighton Steward, Morrision Bethea, M.D., Sam Andrews, MD
Luis Balart, M.D.
- Protein Power by Dr. Mark Eades M.D.
- The Paleo Diet * by Dr. Loren Cordain PhD
- TNT Diet * by Dr. Jeff Volek PhD, RD
8.) Gift Card To A Fitness Boot Camp
Fitness boot camps simply and literally "KICK BUTT". I have been personal training for almost 17 years and I would say overall that the most effective exercise format for general conditioning and fat loss is unquestionably a well designed boot camp program! Music pumpin', people jumpin', boot camp coach thumpin' and everyone GETS FIT DONE! How sweet does that sound.
So, find a highly qualified fitness boot camp program in your area with strong social support (ie. client testimonials, pictures, video). Also, if you hear any buzz about a boot camp in your area, that may be a good indication that program is a good one. Once you find one, join it yourself and buy a gift card for someone you know would enjoy and get alot out of the program as well.
