Hi everyone. It probably seems a little late to be talking about New Year’s resolutions considering it’s almost February. The reason I am only getting round to it now is that I have been super busy working on Best Fitness PLR so unfortunately the time I have to spend on this website is limited.

Over the next few months this trend is probably going to continue as the majority of my time will be focused on building up Best Fitness PLR. You’ll still be getting the same amount of content on Free Fitness Tips but less content will be written by me and more content will be in the form of guest posts. I understand this may be frustrating to regular readers of Free Fitness Tips but rest assured I do plan to return to writing posts for Free Fitness Tips more regularly once Best Fitness PLR is at a level that requires less input from me.

Anyway, the subject of today’s post is my fitness resolutions for 2012. For the last few years I have been setting myself new fitness resolutions and then reviewing how I performed against these resolutions the following year. This originally started out focussing purely on fitness themed resolutions but last year I expanded it to include online resolutions. Going forward I want to make these online resolutions part of this article series because working online has become a really big part of my life. By including them you get a better understanding of my overall goals and what I want to achieve each year.

REVIEW OF MY FITNESS RESOLUTIONS FOR 2011

2011 was a mixed bag for me. I achieved most of my resolutions at some point during the year but it was a bit of a rollercoaster ride…

Resolution 1 – To Hit Over 30,000 Visitors Per Month:

At the end of September 2011 I hit a new traffic record with Free Fitness Tips and received 31,930 unique visitors for the month. Heading in to October 2011 I was on track for another record month. By 13th October I had already received 15,554 unique visitors and my traffic was 15% up month on month.

Unfortunately, on 14th October Google did a pretty major update to their algorithm which hit a lot of sites including mine. Since that update I have received less than 20,000 unique visitors to Free Fitness Tips each month. This month looks like it’s going to be the first one since September where I finally break the 20,000 unique visitors mark.

Whilst I did achieve my goal of 30,000 visitors in a month, the idea behind this goal was to have something to build on so I’m not counting it as a success.

Resolution 2 – To Post New Content Every 3 Days:

In general I was pretty successful with this goal. I did have a few patches during the year where I became too busy and couldn’t commit to posting 3 times a week. However, for the majority of the year I managed to keep up with this posting schedule.

Resolution 3 – To Complete My Nutrient Articles:

Unfortunately, I wasn’t successful with this goal. I did manage to complete a lot of nutrient articles and now have quite an extensive collection of articles on the macronutrients, the minerals, the vitamins and the phytonutrients. However, there are still many more articles to be added before I box off the topic of nutrients completely.

Resolution 4 – To Provide More Value To My Newsletter Subscribers:

I was a bit inconsistent with this goal over the year. Whilst I did provide newsletter subscribers with more value over the year, some months were a lot better than others. In my best months I sent out weekly updates along with the monthly newsletter. However, in my worst months I failed to send out even the monthly newsletter so there is still a lot of room for improvement here.

Resolution 5 – To Improve My Current Fitness Levels:

This was another goal where I was a bit hit and miss. Some months I was really good with my training and had a consistent routine going. Other months I was so busy with managing my websites that I barely got to the gym at all. I’d say overall my fitness suffered a bit because of this inconsistency.

2011 Summary:

As I said earlier in this article, 2011 was a very mixed bag for me. I achieved 4 of my 5 goals at some point during the year but I was very inconsistent. Whilst certain things were outside my control (for example, there was nothing I could do about the change in the Google algorithm) I could have done better in other areas by being more organised (for example, if I had scheduled in time to write my emails each week then I could have provided newsletter subscribers with regular weekly emails for the full year).

MY FITNESS & ONLINE RESOLUTIONS FOR 2012

Consistency was the main thing that let me down in 2011. In 2012 I am going to be focusing on this when setting my resolutions and hopefully this will make 2012 my best year yet. Below are my 2012 fitness & online resolutions…

Resolution 1 – To Add A Minimum Of 4 New PLR Products To Best Fitness PLR Each Month

At the moment Best Fitness PLR is still in the very early stages so I am writing product after product and smashing this target of 4 PLR products per month. However, once it has become more established and I step back slightly I still want to make sure that it is providing value to new and existing customers. The best way to do this is by creating a minimum of 4 new PLR products each month.

Resolution 2 – To Continue Posting A Minimum Of 1 New Post Every 3 Days To Free Fitness Tips:

I was pretty happy to achieve this goal in 2011 and it’s something I want to continue doing in 2012. Hopefully, towards the end of the year I can provide you with even more content than this but as a bare minimum I want to be posting a new post every 3 days.

Resolution 3 – To Post To Each Of My Social Profiles At Least Once Every 2 Days:

Social networking sites are becoming increasingly popular and many people are now using them as their main source of news and information. For example, look how many stories broke on Twitter in 2011 before they got picked up by the mainstream media. In 2012 I can only see them growing in importance. Whilst I currently have accounts on Facebook, Google + and Twitter, I don’t use them nearly as much as I should be doing. Therefore, in 2012 I want to make sure that I am posting to each of them at least once every 2 days.

Resolution 4 – To Complete My Nutrient Articles For Free Fitness Tips:

When I set this as a resolution last year I probably bit off a little more than I could chew. Although I didn’t complete these nutrient articles, I made some really good progress. This year I’m pretty confident I can get them boxed off so that will be 1 of my targets for 2012.

Resolution 5 – To Go To The Gym At Least 3 Times A Week:

As I said above, my training in 2011 was a bit hit and miss, particularly towards the back end of the year when I launched Best Fitness PLR. So to sort myself out I need to get back to basics and start going to the gym at least 3 times a week every week – no exceptions. My intention is to go a lot more than this and really ramp up my fitness training. However, even when I am really busy in other areas of my life I want to make sure that as a bare minimum I am hitting the gym 3 times per week.

SUMMARY

So there you have it. The above fitness & online resolutions should keep me consistent in 2012 and help me avoid the problems that prevented me from fully achieving my 2011 goals. In summary you can expect the same level of consistent posting, lots more social stuff, lots more products at Best Fitness PLR and hopefully I will finally box off those nutrient articles ;).

Now I want to hear from you guys. Have you made any resolutions for 2012? How successful were you with your resolutions in 2011? Leave a comment below and let me know.

It’s been over a year since I last did a product review article. Today I’ve finally got my act together and completed a new product review. The product I reviewed is The Beginners Guide To Muscle Building by Shannon Clarke and I have broken the review down into the following sections.
- Product Overview.
- Good Points.
- Bad Points.
- Overall Rating.

PRODUCT OVERVIEW

The Beginners Guide To Muscle Building contains 16 chapters and 110 pages. However, the information covered can be grouped into 4 main sections:
- Introduction.
- Exercise.
- Diet.
- Lifestyle
- Action Plan & Further Reading.

1) Introduction:

The first 4 chapters and 48 pages focus on an introduction to all things related to building muscle. The very first section introduces the author Shannon Clarke. For those who don’t know, Shannon is a fitness expert and AFLCA certified personal trainer who holds a degree in Exercise Science. She is a published author who also contributes to some of the largest fitness sites on the Internet including Bodybuilding.com and Askmen.com. In terms of muscle building she most definitely knows her stuff.

Shannon begins the main part of the ebook by discussing some of the common reasons people fail when trying to build muscle and some of the popular misconceptions associated with this type of training. After this she discusses what you need before you start working out and then provides a pretty comprehensive overview of the basic weight lifting principles and terms. In this section Shannon covers sets, reps, rest period between sets, the different types of lifts, periodisation, avoiding injuries and more.

2) Exercise:

The next 8 chapters and 27 pages discuss a number of muscle building exercises and options. In these chapters Shannon covers exercises for the main muscle groups – chest, abs, arm, leg, shoulder and back. For each body part she provides some basic exercises with recommended sets and reps and also some specific training tips for the particular body parts.

After this, Shannon takes a look at working out from home and then covers cardiovascular exercise. She covers the pros and cons of home workouts and outlines some of the equipment you will need if you choose to workout from home instead of joining a gym. Shannon then discusses the different types of cardio training and how you can implement cardio into your workout.

3) Diet:

The next 2 chapters and 16 pages cover meals and supplements. Shannon begins the meals section by focussing on the amount of calories you need to be eating and then goes on to discuss carbohydrates, protein and dietary fats in more detail. In the supplements section Shannon discusses how to avoid over hyped supplements and how to determine which ones are actually worth your money.

4) Lifestyle:

The next chapter and 4 pages look at how lifestyle factors such as alcohol, smoking, stress and sleep affect your muscle building progress. Shannon also provides some positive lifestyle choices you can make to overcome these negative habits.

5) Action Plan:

The final chapter and 11 pages provide you with an action plan and some further reading. The action plan brings together all the information in The Beginners Guide To Muscle Building and provides you with some daily exercise and diet plans. The further reading section then links you to a number of useful resources such as exercise databases, calorie calculators and healthy recipes.

GOOD POINTS

1) Key Terms:

From a beginner’s point of view the best part of The Beginners Guide To Muscle Building is the introduction to key terms. When I first started weightlifting I didn’t know the difference between a set and a rep. I couldn’t tell you if someone was performing a compound or isolation movement. It took me months to learn all the different terms and I would have really benefited from something that told me exactly what each term meant right from the beginning.

2) Training The Different Body Parts:

Another thing that The Beginners Guide To Muscle Building does well is explain exactly how to work each of your muscle groups. When I first started weight lifting I just wanted to build muscle. I didn’t know that you had to train your different body parts in different ways. I also didn’t know how to train them in different ways beyond what the trainer had shown me. In fact during my first few months at the gym I only learnt new exercises when I asked one of the trainers for a new program. If I had something like this ebook from the start it would have been brilliant because I would have understood what I was doing right away instead of blindly following an exercise program.

3) Fitness Misconceptions:

Another thing I really liked about The Beginners Guide To Muscle Building is that it gives you the truth behind some of the common fitness misconceptions. There’s a lot of bad information floating around in the gym from both trainers and regular gym goers. However, when you are first starting out you take it as gospel because after all these guys are in the gym all the time. Why wouldn’t they know their stuff? When you get a little bit of experience you realise that some people at the gym simply love the sound of their own voices and may not actually have the best advice. This part of the ebook gives you that information even if you don’t have the experience and saves you wasting a lot of time listening to bad, ill-informed advice.

4) Supplements:

One of the first things I did after joining the gym was head down to the shops and buy a weight gain supplement. It contained a ridiculous amount of calories and promised that I would gain a lot of muscle very quickly. When I looked at the ingredients I saw that it was mainly sugar but since I didn’t know any better I continued to take it. Luckily I only made this mistake once but I know a lot of people who consistently waste their money on well marketed, ineffective supplements. This section of The Beginners Guide To Muscle Building tells you what ingredients to look out for when buying supplements. If I had read this when I was a beginner I would have never invested in that sugar filled weight gain powder and this section could save other beginners from wasting their hard earned cash when it comes to buying supplements.

BAD POINTS

1) Diet Section:

The diet section of The Beginners Guide To Muscle Building is a lot lighter than the exercise section. Whilst it does give a good introduction to carbohydrates, proteins and dietary fats it doesn’t really cover vitamins or minerals at all. In fact the only mention that vitamins and minerals do get is in the form of supplements.

2) Lifestyle Section:

The lifestyle section is even lighter than the diet section and to be honest feels like a bit of a bolt on. Whilst they are all valid points, I think they need a lot more meat. Two short paragraphs on why smoking is bad are not going to motivate many people to quit.

OVERALL RATING

8/10

It’s kind of strange reviewing The Beginner’s Guide To Building Muscle as I’ve been weightlifting for over 10 years. With my current knowledge, there’s very little this ebook would teach me. However, if I had read it before my first ever gym session then it would have been a massive help and I highly recommend beginners get a copy.

Whilst the diet section could do with a little fleshing out and the lifestyle section probably doesn’t even need to be included, the introduction and exercise sections are fantastic. They help give you a basic understanding of weightlifting and building muscle that normally takes months to develop. Overall, The Beginner’s Guide To Building Muscle is a must read for beginners.

The xanthophylls are a group of phytonutrients (non-essential, plant based nutrients that have numerous health benefits in humans). There are 5 main xanthophylls:
- Astaxanthin.
- Canthaxanthin.
- Cryptoxanthin.
- Lutein.
- Zeaxanthin.

The xanthophylls can be sourced from fish, fruits, vegetables and certain peppers and spices. Whilst they are not classed as essential nutrients, studies have shown that they have a wide range of potential health benefits in humans. In this article I will be providing a full overview of these and listing 20 of the promising xanthophyll health benefits:

1) ACTING AS ANTIOXIDANTS:- All 5 of the xanthophylls are powerful antioxidants which protect your body’s cells from free radicals. Free radicals are harmful substances that get released into your body’s cells during oxygen based reactions. Research suggests that they can cause cancer, diabetes, premature ageing and a weak immune system. By consuming plenty of xanthophylls you can take full advantage of their antioxidant properties and keep your body’s cells safe from free radicals.

2) BOOSTING YOUR BLOOD:- Your blood is crucial for the overall health of your body. It carries oxygen to where it is needed, supports the immune system (in the form of white blood cells) and much more. Fortunately, early evidence indicates that both astaxanthin and lutein may be able to keep the blood healthy. Astaxanthin may be able to reduce high blood pressure whilst lutein may support good blood flow by preventing atherosclerosis (a condition where hard plaques form in your artery walls and restrict the flow of blood). However, further studies are needed before these blood boosting properties can be confirmed.

3) BOOSTING YOUR EYES:- The xanthophylls have shown a lot of promise when it comes to the eyes. For starters, cryptoxanthin can be used by your body to create vitamin A which promotes healthy vision and night vision.

Astaxanthin, cryptoxanthin and zeaxanthin may also boost the eyes further. Early studies have shown that astaxanthin may prevent cataracts (clouding on the lenses of the eyes), glaucoma (a disease that damages your optic nerve and inhibits vision) and macular edema (a condition where fluid protein builds up under the macula of the eye and causes it to thicken and swell) whilst lutein might be able to protect against cataracts, macular degeneration and photophobia (extreme sensitivity to light). Additionally, zeaxanthin may be able to prevent age related macular degeneration and cararacts. However, more research is required before these possible eye boosting properties can be confirmed.

4) BOOSTING YOUR IMMUNE SYSTEM:- Your immune system is a set of important biological structures and processes that keeps your body safe from disease and infection. The good news is that cryptoxanthin can indirectly boost your immune system by being converted into vitamin A. In addition to this, early studies suggest that astaxanthin may boost your immune system but further studies are required before this can be confirmed.

5) BOOSTING YOUR REPRODUCTIVE SYSTEM:- Another of the important xanthophyll benefits is that they keep your reproductive system strong. Cryptoxanthin is converted into vitamin A inside the body which then supports healthy fetal growth and healthy sperm production. Additionally, provisional evidence has suggested that astaxanthin may boost reproductive health but further studies are required before these properties can be confirmed.

6) KEEPING YOUR EYES, SKIN AND MUCUS LINING MOIST:- 1 of the useful cryptoxanthin benefits is that it indirectly keeps your eyes, mucus lining and skin moist by being converted into vitamin A. This ensures that they can operate smoothly and prevents irritation.

7) IMPROVING ENDURANCE AND STAMINA:- If you want to improve your performance during exercise then you may be interested in this potential astaxanthin benefit. Studies have shown that astaxanthin might increase endurance and stamina by boosting the mitochondria and preventing the buildup of lactic acid during exercise. However, more research is required before this benefit can be confirmed.

8) PREVENTING ARTHRITIS:- Arthritis is a painful disorder where your joints become inflamed, stiff and swollen. The good news is that early evidence suggests that cryptoxanthin may be able to prevent arthritis and help you avoid these painful symptoms.

9) PREVENTING CANCER:- Cancer is a nasty disease where your body’s cells start to grow in a rapid, out of control way. This leads to the formation of a tumour (an abnormal mass of tissues) which may then become cancerous. If this tumour does become cancerous it destroys the surrounding cells and moves to other areas of the body. Fortunately, provisional research indicates that astaxanthin, cryptoxanthin and lutein may all be able to prevent this nasty disease. However, further studies are needed before these cancer fighting properties can be confirmed.

10) PREVENTING GUM DISEASE:- If you suffer from gum disease then you might want to start eating more astaxanthin rich foods. Early evidence suggests that this xanthophyll may be able to prevent gum disease and its unpleasant symptoms.

11) PREVENTING HEART DISEASE:- Heart disease is 1 of the main reasons behind early deaths in the UK each year. The good news is that both astaxanthin and lutein may be able to reduce your heart disease risk. Provisional studies indicate that astaxanthin can keep you safe from heart disease by reducing high blood pressure whilst lutein might be able to prevent atherosclerosis and ensure that there is a healthy supply of blood to the heart. However, additional evidence is needed before these protective properties can be confirmed.

12) PREVENTING MENTAL DISORDERS:- As you get older you become more susceptible to a number of mental disorders such as Alzheimer’s disease (a mental disorder that inhibits memory, thought and speech) and Parkinson’s disease (a mental disorder that leads to problems with mobility and speech). Fortunately, early research indicates that astaxanthin may be able to prevent this age related mental decline. However, further studies are required before this can be confirmed.

13) PREVENTING THE COMMON COLD AND THE FLU:- If you normally contract the common cold or the flu around winter time you might want to try eating astaxanthin. Provisional studies suggest that this natural nutrient may be able to prevent these viral infections although additional research is required before this can be confirmed.

14) PROTECTING AGAINST KIDNEY DAMAGE:- Your kidneys are a vital organ that assist in the removal of waste materials form your body. The good news is that early research suggests that astaxanthin may be able to keep them safe from damage. However, further studies are needed before these kidney boosting properties can be confirmed.

15) PROTECTING AGAINST ULTRAVIOLET (UV) DAMAGE:- Ultraviolet (UV) rays are invisible rays of energy that come from the sun.  They are extremely dangerous and can cause skin cancer. Fortunately, provisional evidence indicates that astaxanthin, canthaxanthin and lutein can all keep your body’s cells safe from the harmful effects of UV rays. However, additional research is required before this can be confirmed.

16) REDUCING UNNECESSARY INFLAMMATION:- Inflammation is your body’s natural response to infection, injury, irritation or stress. It leads to heat, pain, redness and swelling around the affected area. Most of the time, inflammation is a painful but necessary part of the healing process. However, sometimes inflammation is unnecessary and damages your body’s cells when there is no threat to deal with. The good news is that astaxanthin may be able to prevent unnecessary inflammation although further studies are needed before this can be confirmed.

17) SOOTHING THE STOMACH:- If you regularly suffer from an upset stomach then you might want to give astaxanthin a try. Provisional research indicates that this xanthophyll may be able to relieve indigestion. However, additional evidence is required before these stomach soothing properties can be confirmed.

18) SUPPORTING HEALTHY GROWTH:- Another of the important xanthophyll benefits is that they indirectly support healthy growth. When you eat cryptoxanthin it is converted into vitamin A which supports the development of strong bones and teeth.

19) SUPPORTING PREGNANT AND LACTATING WOMEN:- If you are pregnant or lactating then you might want to start eating more lutein. Early studies indicate that this natural nutrient may be able to boost the health of both pregnant and lactating women. However, additional research is required before this can be confirmed.

20) TREATING DIABETES:- Diabetes is an unpleasant disease where your blood glucose levels become dangerously high as a result of your body’s cells failing to respond to insulin (a hormone which allows your body’s cells to take glucose from blood) or your pancreas failing to produce enough insulin. If left untreated, diabetes can seriously damage your body’s cells and vital organs. Fortunately, provisional evidence suggests that astaxanthin may be able to treat diabetes. However, further studies are needed before this can be confirmed.

XANTHOPHYLL HEALTH BENEFITS SUMMARY

The xanthophylls are a group of very promising phytonutrients. For starters, they are all powerful antioxidants that can keep your body’s cells safe from dangerous free radicals. Additionally, cryptoxanthin can be used by your body to create vitamin A which helps you maintain healthy vision and much more. Finally, early evidence indicates that the xanthophylls boost your overall health and protect against a number of nasty disorders. Although more research is required before the benefits of these natural nutrients are confirmed, you should definitely start including them in your diet. Cayenne pepper, salmon and most green leafy vegetables all contain high levels of xanthophylls so get them on your plate and start eating them regularly.

As the year draws to a close you are probably winding down, enjoying the festivities and preparing for your New Year celebrations. Unfortunately, the end of the year also brings with it an increased risk of contracting the common cold and the flu. These viral infections can leave you feeling weak, tired and in the worst cases completely bed ridden.

The good news is that you can protect yourself by supplying your body with the right foods. Making the correct dietary choices gives your body the fuel it needs to supercharge your immune system and fight these nasty infections. Today I will be helping you fuel up with 10 natural foods that fight colds and flu:

1) ALMONDS

Almonds are a healthy snack that can be eaten any time you feel a little peckish. They help fight colds by supplying your body with 4 powerful nutrients – gallocatechol (which may boost the immune system based on provisional studies), protein (which is used to create the antibodies that the immune system uses to fight disease), vitamin B2 (which keeps your immune system healthy) and vitamin E (which supports the production of bacteria killing B cells).

Cold & Flu Fighting Nutrients In Almonds:

2) BEEF

Beef is a tasty meat that can be eaten as part of a roast or mixed in with chilli peppers and mushrooms to create a highly effective, cold and flu fighting stew. It gets its immune boosting properties by being rich in iron (which supports the production of antibodies and immunity building T cells), protein, selenium (which helps the body produce antibodies) and zinc (which supports the production of various white blood cells).

Cold & Flu Fighting Nutrients In Beef:

3) CHILLI PEPPERS

If you are a fan of spicy foods then you will be happy to see chilli peppers on this list. These scorching vegetables can be used to create a curry or spice up any dish. They contain high levels of 4 nutrients that protect against the common cold and the flu – beta carotene (which is converted into the immune system boosting vitamin A), capsaicin (which relieves the congestion associated with colds and flu), vitamin B6 (which supports a healthy immune system) and vitamin C (which supports the production of white blood cells).

Cold & Flu Fighting Nutrients In Chilli Peppers:

4) GARLIC

As long as you are not planning to head out later on, eating garlic is a perfect way to stop yourself contracting the common cold or the flu. If you are feeling adventurous you can eat a whole clove of garlic raw.  However, if that doesn’t sound too tasty, you can chop a clove or 2 into small pieces and add them to your cooking. The reason garlic is so effective at preventing these viral infections is because it is full of germanium (which boosts the immune system by increasing the number of antibody forming cells and  increasing the effectiveness of the immune system), protein, selenium, vitamin B1 (which strengthens the immune system), vitamin B6 and vitamin C.

Cold & Flu Fighting Nutrients In Garlic:

5) GINGER TEA

If you are full of cold or flu then a hot drink is exactly what you need. However, hot water alone only numbs your throat and does not deal with the actual infection.  By making that hot drink a ginger tea you get an extra protective kick. Ginger tea is loaded with the phytonutrient gingerol which boosts the immune system by stimulating the production of dermicidin (a protein that protects against invading microorganisms).

6) GREEN TEA

Green tea is most well known for its cancer fighting properties.  However, cancer prevention is just 1 of the many health benefits associated with drinking this hot beverage.  Provisional studies suggest that the gallocatechol and theaflavin in green tea are both very effective at keeping your body safe from the common cold and the flu.  Further studies are needed before these virus fighting properties can be confirmed but it certainly won’t do any harm to treat yourself to a cup or 2 of green tea each day.

Cold & Flu Fighting Nutrients In Green Tea:

7) MUSHROOMS

Mushrooms are a highly nutritious vegetable that can be added to many meals. If you are stuck for ideas, try mixing some mushrooms in with the leftover turkey from Christmas dinner to create an immune boosting casserole. In terms of nutrients, mushrooms contain high levels of selenium, the B complex vitamins B1,B2, B3, B5, B6, B9 (which work together to strengthen the immune system) and zinc. This powerful combination makes mushrooms an excellent choice for anyone who is trying to prevent a cold or the flu.

Cold & Flu Fighting Nutrients In Mushrooms:

8) ORANGES

Oranges are a juicy snack that can be eaten at any time of the day.  They are a popular choice when it comes to protecting against colds and the flu due to their high vitamin C content.  However, this is not the only ingredient that makes oranges so effective.  They are also rich in the immune boosting nutrients beta carotene, hesperidin, vitamin A, vitamin B1 and vitamin B9.

Cold & Flu Fighting Nutrients In Oranges:

9) YOGURT

Yogurts are an excellent cold and flu fighting food. They can be eaten on their own or if you want to double their viral fighting properties you can chop up some almonds and mix them in.  Alternatively, you can add some berries to the yogurt to create an all round health boosting snack.  In terms of nutrients, yogurts contain high levels of vitamin B2, vitamin B5, vitamin B12 and zinc. However, the main reason for their effectiveness is lactobacillus casei – a bacteria which boosts the immune system.

Cold & Flu Fighting Nutrients In Yogurt:

10) TURKEY

Turkey is not just the traditional Christmas roast. It is also a fantastic way to keep your body safe from colds and the flu.  Turkey’s protective properties come from its impressive nutrient profile. It is packed full of protein, selenium, vitamin B3, vitamin B6 and zinc which collectively give the immune system a real kick.  So if you want to minimise your chances of contracting these viral infections make sure you take full advantage of all the Christmas dinner leftovers.

Cold & Flu Fighting Nutrients In Yogurt:

SUMMARY
If you normally suffer from the common cold or the flu during winter, try changing your diet this year. The foods listed above all contain specific cold and flu fighting nutrients which will keep you safe from these viral infections. As an added bonus, they are also rich in other vitamins, minerals and phytonutrients which will give your health a real kick. So put the Lemsip down and instead fill up on these foods that fight colds and flu.
Now I want to hear your thoughts. Do you suffer from the common cold or the flu every year? Do you have any other natural remedies to add to this list? Let me know by leaving a comment.

A few days ago I discussed 9 fun family exercise ideas you could try this Christmas. However, sometimes it is just too cold or too icy to go outside. In fact sometimes you just don’t fancy the cold and would prefer to stay inside.

If that happens don’t worry – you can still fit in some exercise. Whilst a gym and open spaces certainly give you more options when it comes to exercise, they are not essential. Today I am going to be proving that point by listing 12 weightless workouts you can perform within the comfort of your own home. You don’t need any equipment for these workouts – just you and your bodyweight.

1) BRIDGE

The bridge is a great stretch for your lower back. It can improve posture and help to relieve lower back pain associated with poor posture and sitting on a chair for too long. To perform the bridge watch the video and follow the instructions below.

Video:

Instructions:
- Lie flat on your back with your legs and arms outstretched.
- Bend your arms and legs so that your hands and feet are flat on the floor.
- Push up with your arms and legs and arch your back.
- Hold for 30 seconds.

2) BOX SPLITS

The box splits are a stretch most guys probably think are reserved for girls. However, there are plenty of advantages of doing box splits for guys as well. They increase your range of motion, reduce your chances of injury when playing sports and much more. To perform box splits watch the video and follow the instructions below. If you are struggling use the cushion trick in the video:

Video:

Instructions:
- Stand with your legs as wide as they can go without becoming uncomfortable or causing you to lose your balance.
- Place your hands on the floor.
- Slowly widen your legs even further. This will feel slightly uncomfortable as you are pushing your legs past their normal range of motion. However, if it starts to feel painful stop immediately.
- Hold for 30 seconds.

3) HAMSTRING STRETCH

The hamstring stretch is another great way to improve your functional flexibility for sports. It also helps with day to day things such as putting on your shoes and socks (it’s much easier to do this when you can touch your toes without bending your legs). To perform the hamstring stretch watch the video and follow the instructions below:

Video:

Instructions:
- Sit with your legs straight out in front of you.
- Try to touch your toes with your hands whilst keeping your legs straight.
- If you cannot do this, touch as far down your legs as possible whilst keeping them straight.
- If you can do this, try to touch your head to your knees whilst keeping your legs straight.
- Hold for 30 seconds.

4) SHOULDER STRETCH

The shoulder stretch improves the flexibility of your chest and shoulders. To perform the shoulder stretch watch the video and follow the instructions below:

Video:

Instructions:
- Whilst standing place one arm horizontally across your chest.
- Hook this arm with your other arm and pull it towards your chest.
- Hold for 30 seconds.
- Repeat with your second arm.

5) TRICEP STRETCH

The tricep stretch is a great stretch for both your upper back and your triceps. To perform the tricep stretch watch the video (exercise 1a) and follow the instructions below:

Video:

Instructions:
- Whilst standing place one arm behind your head and bend your elbow so that your hand is touching your upper back.
- Push down on your elbow with your other arm.
- This will feel slightly uncomfortable as you are pushing your tricep and shoulder past their normal range of motion. However, if it starts to feel painful stop immediately.
- Hold for 30 seconds.
- Repeat with your second arm.

6) GOMUKHASANA ARMS

This strange sounding stretch is one of the best I have ever come across. It improves the flexibility of your arms, shoulders and upper back. To perform gomukhasana arms watch the video and follow the instructions below. If you are struggling use a belt, strap or towel as shown in the video:

Video:

Instructions:
- Whilst standing place one arm behind your head and bend your elbow so that your hand is touching your upper back.
- Place your other arm behind your lower back and bend your elbow so that your hand is also touching your upper back.
- Try to touch your hands together.
- Hold for 30 seconds.
- Repeat with your arms the other way around.

7) PRESS UPS

Press ups are an old but effective weightless workout that can strengthen your chest and triceps. To perform press ups watch the video and follow the instructions below:

Video:

Instructions:
- Lie flat on your stomach, place your hands parallel to your chest and straighten your legs out behind you.
- Raise your body off the floor and support your weight with your feet and hands.
- Keep your body straight and slowly bend your elbows until your nose touches the floor.
- Slowly extend your arms and raise your body back to the starting position.
- Repeat for as many repetitions as possible and try increase your reps each time you do press ups.

8) CHIN UPS

Chin ups are another old but very useful way to strengthen your biceps and upper back. To perform a chin up you will need a chin up bar. Once you have the chin up bar watch the video and follow the instructions below:

Video:

Instructions:
- Grab the chin up bar with your palms facing towards you.
- Bend your knees so that your feet are off the ground and hang from the chin up bar.
- Slowly bend your elbows and arms and raise your chin above the bar.
- Slowly extend your elbows and arms and lower yourself down to the starting position.
- Repeat for as many repetitions as possible and try to increase your reps each time you do chin ups.

9) DIPS

Dips are a great weightless workout for your triceps. Simply grab a chair and you are good to go. To perform dips watch the video and follow the instructions below. If you want to really up the intensity use 2 chairs as shown at the end of the video:

Video:

Instructions:
- Sit on the floor with a chair behind you and your legs out straight in front of you.
- Place your hands on the chair with your palms facing down.
- Extend your arms and your legs so that your bum and legs are raised off the ground.
- Slowly bend your elbows and lower your body whilst still keeping your bum and legs off the ground.
- Straighten your elbows and raise your body back to the starting position.
- Repeat for as many repetitions as possible and try to increase your reps each time you do dips.

10) HAND STAND SHOULDER PRESS

This one is probably the most difficult exercise on the list but it is well worth it as it gives your shoulders a brilliant workout. To perform the hand stand shoulder press watch the video and follow the instructions below:

Video:

Instructions:
- Perform a hand stand against a wall with your back against the wall.
- Get as close to the wall as possible and try to keep your back and legs straight.
- Bend your elbows and lower your body until just before your head touches the floor.
- Extend your arms and raise your body back to the starting position.
-Repeat for as many repetitions as possible and try to increase your reps each time you do hand stand shoulder presses.

11) SQUATS

Squatting is usually a resistance exercise but if you increase the reps it still gives your legs a perfectly good weightless workout. To perform squats watch the video and follow the instructions below. If you are struggling use the chair trick from the video to get started:

Video:

Instructions:
- Stand up straight with your arms out in front of you and your feet parallel to your shoulders.
- Slowly bend your legs whilst keeping your upper body straight until your knees and bum are parallel.
- Slowly extend your legs and return to the starting position.
- Repeat for as many repetitions as possible and try to increase your reps each time you do squats.

12) PLANKS

Planks are a very underrated abdominal exercise. To perform planks watch the video and follow the instructions below:

Video:

Instructions:
- Lie flat on your stomach, bend your elbows and place your forearms beside your chest.
- Raise your body off the floor and support your weight with your feet and forearms.
- Keep your body straight and hold for as long as possible. Try to increase the time you hold this for each time you do planks.

SUMMARY

If you are not a fan of cold weather then I hope these weightless workouts have helped give you an exercise plan you can use. If you do each of these 12 exercises on a daily basis you will be able to improve your strength and flexibility over the festive period without ever leaving your house.

Now I want to hear from you guys. Do you prefer working out from home or do you brave the outdoors? Do you have any additional weightless workouts that you would like to suggest? Let me know by leaving a comment.

Christmas is a time when your diet usually takes a back seat. Tasty treats are always on offer, alcohol is flowing constantly and you will probably eat more 3 course dinners this month than you will have done for the entire year. Whist it is almost inevitable that your diet will suffer over Christmas, if you follow a few simple steps you can make sure it does not completely fall apart. Today I am going to give you those steps with the Free Fitness Tips Christmas Diet Checklist.

1) CONSUME LOW CALORIE ALCOHOL

Don’t get too excited when reading this. I’m not saying you need to make sure you are drinking alcohol every day as part of your Christmas diet. However, when you do drink alcohol you need to keep an eye on the calories. Some alcoholic drinks contain over 600 calories per glass and when you consider how much you may be drinking over Christmas, this can quickly add up. To avoid all these excess calories see if you can drink something from the list below:
- Champagne = 100 calories per small glass.
- Low Calorie Beers = Between 84 and 106 calories per bottle.
- Low Calorie Cocktails = Between 100 and 200 calories per glass.
- Dry White Wine = 83 calories per small glass.
- Straight Spirits = 55 calories per single measure.

2) EAT SOME NUTRIENT RICH CARBOHYDRATES

Carbohydrates are often the enemy when it comes to Christmas. Chocolate, Christmas pudding, cake and mince pies are all high in calories and carbs but low in nutritional value. I’m not going to tell you to avoid these foods completely as that wouldn’t be any fun. However, try to make sure you are eating at least 1 low calorie, nutrient rich carbohydrate every day (more if possible) as part of your Christmas diet. This will supply you with the health boosting dietary fibre, vitamins, minerals and phytonutrients you need to keep your body going over the festive period. If you are not sure which healthy carbohydrates you should choose I have listed a few suggestions for you below:
- Apples.
- Bananas.
- Bell Peppers.
- Blueberries.
- Chilli Peppers.
- Green Peas.
- Mushrooms.
- Onions.
- Oranges.
- Spinach.

3) EAT SOME HEALTHY FATS

The chances are that you will be eating a lot of fatty foods this Christmas. Many of the carbohydrate rich festive treats listed above are also high in fats. However, if you are eating these foods you won’t be getting a good mix of healthy fats. Fortunately, this can be remedied by snacking on nuts every day. Not only are nuts a great source of healthy fats but they are also a brilliant source of dietary fibre, vitamins, minerals and phytonutrients. If you are not a big nut eater and don’t know where to start then give some of the nuts on the list below a try:
- Almonds.
- Brazil Nuts.
- Chestnuts.
- Hazelnuts
- Macadamias
- Pecans.
- Pistachios.
- Walnuts.

4) FILL UP ON PROTEIN

Getting high quality protein over Christmas is not difficult. After all turkey – the traditional Christmas dish is packed full of this cell building nutrient. So simply fill up on turkey at every opportunity and you will give your body more than enough protein over the festive period.

If you find that you are getting sick of turkey, eggs are another fantastic way to fit protein into your Christmas diet. All you need to do is cook a few up for breakfast a few times a week.

SUMMARY

If you try to stick to this checklist each day over Christmas, your diet should be in relatively good shape when you enter the New Year. Following the instructions above will allow you to get some healthy carbs, healthy fats, high quality protein and most importantly a good helping of micronutrients over the festive period. Whilst it is perfectly OK to enjoy yourself and indulge in the festive treats, using the Free Fitness Tips Christmas Diet Checklist will help keep you on track.

Now I want to hear your thoughts. Do you pay attention to what you eat over Christmas or do you give yourself a few weeks off completely? Do you believe it’s important to still get adequate nutrients even if you are enjoying festive treats? Let me know by leaving a comment.

WHAT ARE XANTHOPHYLLS?

The xanthophylls are a group of phytonutrients (plant based chemical compounds that have various health benefits in the human body) that can be found in a wide range of fruits and vegetables. They can also be sourced from certain types of seafood and certain spices.

Whilst you can technically survive without these natural nutrients, they are all powerful antioxidants that keep your body’s cells safe from free radicals (harmful by-products that are released during oxygen based reactions) so should definitely be included as part of your diet.

In this article I will be providing a full overview of 5 of the main xanthophylls:

1) ASTAXANTHIN

History:- The British chemist Basil Weedon discovered astaxanthin in 1970.

Health Benefits:- Astaxanthin is a potent antioxidant that may also have a long list of health boosting properties in humans. Provisional research indicates that it may be an effective anti-inflammatory (a substance that prevents unnecessary inflammation) that boosts the immune system, boosts the reproductive system and increases endurance during exercise. In addition to this, it might prevent Alzheimer’s disease (a mental disorder that inhibits memory, speech and thought), cancer, gum disease, heart disease, Parkinson’s disease (a mental disorder that leads to problems with mobility and speech) and the the common cold and the flu. Finally, astaxanthin may be able to protect the eyes from damage and age related decline, protect the kidneys from damage, protect the skin cells from ultraviolet (UV) damage, reduce high blood pressure and treat diabetes. However, further studies are required before these potential health benefits can be confirmed.

Recommended Daily Allowance (RDA):- There is currently no official recommended allowance (RDA) for astaxanthin but some sources suggest consuming 4 milligrams (mg) of this phytonutrient each day for optimal health.

Food Sources:- Astaxanthin is mainly found in red fish, fruits and vegetables. Farmed salmon (1.8mg per 100 grams (g), red phaffia yeast (500mg per 100g) and wild salmon (4mg per 100g) are 3 of the richest sources.

Overdose Symptoms:- There are no reported overdose symptoms associated with astaxanthin consumption.

Deficiency Symptoms:- Astaxanthin is not classed as an essential nutrient so there are no reported deficiency symptoms associated with its consumption.

2) CANTHAXANTHIN

History:- The British chemist Basil Weedon discovered cantaxanthin in 1970.

Health Benefits:- Canthaxanthin is a powerful antioxidant which may also keep the body’s cells safe from ultraviolet (UV) damage. However, additional research is required before these UV protecting properties can be confirmed. In addition to this, it is commonly used as an ingredient in sunless tanning products but this is not 1 of its health benefits and using such products can be very dangerous.

RDA:- There is currently no official RDA for canthaxanthin.

Food Sources:- Algae, crustaceans, fish and chanterelle mushrooms are some of the best food sources of canthaxanthin but the exact amounts they contain are not known.

Overdose Symptoms:- Canthaxanthin sourced from natural foods has no negative overdose symptoms. However, the unnatural canthaxanthin found in certain tanning products is very dangerous and can cause aplastic anemia (a blood disorder where your bone marrow fails to produce enough new blood cells), canthaxanthin retinopathy (an eye disorder where yellow deposits form on your retina) and urticarial (a skin rash that causes red itchy patches to develop).

Deficiency Symptoms:- Canthaxanthin is not classed as an essential nutrient so there are no reported deficiency symptoms associated with its consumption.

3) CRYPTOXANTHIN

History:- It is not currently known who discovered cryptoxanthin.

Health Benefits:- Cryptoxanthin is a potent antioxidant that gets converted into vitamin A inside your body and as a result it shares many of the same benefits. Its main role is to promote healthy vision and night vision but it also supports healthy growth (particularly of the bones and teeth), supports healthy reproduction and strengthens the immune system. Early evidence indicates that it may also prevent arthritis (inflammation of the joints) and prevent lung cancer but further studies are needed before this can be confirmed.

RDA:- There is currently no official RDA for cryptoxanthin.

Food Sources:- Cryptoxanthin is mainly found in orange and red coloured vegetables. Some of the best food sources include butternut squash (3.5mg per 100g), cayenne pepper (6.3mg per 100g), chilli powder (3.5mg per 100g), paprika (7.9mg per 100g) and pumpkin (2.1mg per 100g).

Overdose Symptoms:- There are no reported overdose symptoms associated with cryptoxanthin consumption.

Deficiency Symptoms:- Cryptoxanthin is not classed as an essential nutrient so there are no reported deficiency symptoms associated with its consumption. However, if you are not eating enough retinol or beta carotene, a lack of cryptoxanthin can lead to a vitamin A deficiency which causes dry skin, makes you more susceptible to infections and leads to vision problems.

4) LUTEIN

History:- Lutein was discovered in the 1930s and later identified in the macula lutea (an oval shaped yellow spot close to the centre of the retina) in 1945.

Health Benefits:- Lutein is a powerful antioxidant. Provisional research indicates that it may also boost the eyes, support good health in pregnant and lactating women, prevent atherosclerosis (a condition where hard plaques block your artery walls and restrict blood flow), prevent various types of cancer, prevent heart disease and protect the skin cells from ultraviolet (UV) damage. However, additional evidence is needed before this can be confirmed.

RDA:- There is currently no official RDA for lutein but some people recommend consuming between 6mg and 10mg each day for optimal health.

Food Sources:- Green leafy vegetables are the best source of lutein with collards (7.7mg per 100g), green peas (2.4mg per 100g), kale (18.2mg per 100g), parsley (5.6mg per 100g) and spinach (12.2mg per 100g) all containing high levels.

Overdose Symptoms:- Eating natural lutein has no negative side effects. However, ingesting large amounts of lutein supplements can lead to a condition called carotenemia where your skin becomes temporarily orange. Fortunately, carotenemia can be reversed by consuming less lutein.

Deficiency Symptoms:- Lutein is not classed as an essential nutrient so there are no reported deficiency symptoms associated with its consumption. Some experts have suggested that long term lutein deficiency contributes to the development of chronic diseases but no solid research is available to back these claims.

5) ZEAXANTHIN

History:- Zeaxanthin was initially identified as part of the macula lutea in 1985 by Bone & Laundrum.

Health Benefits:- Zeaxanthin is a potent antioxidant which may also boost the eyes by preventing age related macular degeneration and preventing cataracts (clouding on the lenses of the eyes). However, further studies are needed before these eye boosting properties can be confirmed.

RDA:- There is currently no official RDA for zeaxanthin but some sources suggest consuming between 6mg and 10mg each day for optimal health.

Food Sources:- Zeaxanthin is mainly found in green leafy vegetables with broccoli (1.4mg per 100g), kale (between 4.4mg and 8mg per 100g), spinach (between 2.4mg and 5.1mg per 100g) and turnip greens (between 2mg and 4.9mg per 100g) all being excellent sources.

Overdose Symptoms:- There are no reported overdose symptoms associated with zeaxanthin consumption. However, you should stick to natural food sources of zeaxanthin as no studies into the long term effects of zeaxanthin consumption have been completed.

Deficiency Symptoms:- Zeaxanthin is not classed as an essential nutrient so there are no reported deficiency symptoms associated with its consumption. It has been suggested that a long term deficiency can cause macular degeneration but additional evidence is needed before this can be confirmed.

XANTHOPHYLLS SUMMARY

The research on the xanthophylls is still in the very early stages. However, you should definitely make room for them in your diet. Not only are they powerful antioxidants but they may also prevent disease, boost your immune system and more. In addition to this, xanthophyll rich foods supply your body with high levels of other vitamins, minerals and phytonutrients. So if you are not doing so already, fill up on fish, green leafy vegetables and spicy foods and start enjoying all the nutritional goodness these xanthophyll filled foods (that’s quite a tonque twister – try saying it out loud) have to offer.

As I have discussed in previous posts, fitting in exercise around Christmas is extremely difficult. The weather is cold and icy plus you have plenty of social commitments which take up the time that you would normally reserve for exercise. The good news is that you can still get some physical activity over the festive period if you are a little creative. 1 way to fit more exercise into your day is to look at your meetings with family as an opportunity to exercise. Don’t worry. You’re not going to be marching them down to the gym when all they want to do is have a relaxing afternoon. Instead try 1 of these 9 fun family exercise ideas:

1) BUILD A SNOWMAN

If you are lucky enough to have a white Christmas then building a snowman is a great exercise that all the family can enjoy. All you need is some snow, a few lumps of coal or stones for buttons and a carrot for the nose. Optional extras include a hat and scarf. Not only is building a snowman a great way to spend some time with your kids but it also burns a reasonable 285 calories per hour.

2) GO FOR A WALK

Walking is a great way to stop the whole family becoming bloated and tired after a big Christmas dinner. So before everyone gets too comfortable and starts cracking open the drinks, suggest a walk to the local park. There will be plenty of time for alcohol and watching movies later but by going for a walk before everyone gets too settled you can get some fresh air and burn an additional 240 calories per hour.

3) GO ICE SKATING

If you have a local outdoor ice rink then this is a really good exercise that you can do with the whole family. It’s also a particularly good opportunity to teach a new skill to the young children in the group who have never ice skated before.  An hour of moderate ice skating burns an impressive 355 calories and if you really crank up the intensity you can burn a significant to 600 calories an hour.

4) GO SLEDDING

Sledding is another fun family exercise you can try this Christmas. All you need is a sled, a hill and some snow. You might not think sledding burns many calories as you are just sliding down a hill. However, climbing back up the hill burns more calories than you think. Just 1 hour of sledding burns a notable 476 calories per hour.

5) GO SNOWBOARDING

Snowboarding is an excellent exercise idea for the more adventurous families and can be turned into a full day out. All you need to do is find your local snowboarding centre, book your places and show up in some warm clothing. In terms of calories burned, snowboarding is pretty effective and gets through an impressive 429 calories per hour.

6) GO SNOW TUBING

Snow tubing is a unique twist on snowboarding and sledding. Instead of going down the hill on a sled or on a board, you slide down in a rubber ring. Generally, snow tubing is cheaper than snowboarding and is also a lot more friendly to beginners. It also matches snowboarding in terms of calories burned and gets through 429 calories an hour.

7) HAVE A SNOWBALL FIGHT

Snowball fights are great fun for people of any age. You could get 1 started on the way back from your walk in the park or alternatively go out in the garden and have a snowball fight. Just 1 hour of snowball fighting burns 319 calories per hour.

8) MAKE SNOW ANGELS

You probably think lying in the snow making snow angels burns little to no calories. However, you will be surprised to learn that it actually uses 214 calories an hour. Whilst you won’t be doing this for a full hour you can factor it in with 1 of the other exercises listed above. For example, if you go for a walk to the park, make some snow angels when you get there and then walk back home.

9) PLAY FOOTBALL

If you are into your team sports then why not suggest a game of football? It’s a great way to introduce a bit of healthy competition and get some exercise. Plus, if there’s snow on the pitch it becomes a whole lot more fun with all the slipping and sliding. In terms of calories burned, even just a casual game of football burns 476 calories whilst if you are a really competitive family you can burn up to 680 calories an hour.

SUMMARY

If you get your thinking cap on there are plenty of fun family exercise ideas that you can suggest when meeting up over Christmas. If you suggested a day out snow tubing or snowboarding I’m sure everyone would leap at the chance. Even a walk in the local park would be met with a welcome response as it would give everyone the opportunity to get out of the house and enjoy the outdoors.

Now I’d like to hear from you guys. Do you have any fun family exercise ideas that you use over the festive period? Do you think it’s a good idea to involve the family in your fitness routine over Christmas? Leave a comment and let me know.

Sources:
Activity Calculator (Calories Per Hour)
Get Physical: Play in the Snow (Fit Sugar)

Your first thought when reading the title of this article was probably one of confusion. After all, the cold weather and the low daylight levels are not exactly what you would describe as ideal jogging conditions. However, if you look a little deeper jogging is actually one of the best exercises you can do over Christmas. In this article I will be explaining why by providing you with 7 benefits of jogging during the festive period:

1) IT CAN HELP YOU AVOID CHRISTMAS COLDS & THE FLU

During the festive period you are much more susceptible to the common cold and the flu. Whilst there is currently no cure for these ailments, a strong immune system can help you deal with them much more quickly.

The good news is that regular exercise such as jogging can boost your immune system in multiple ways. First, it stimulates the production of lymphocytes (white blood cells) and macrophages (cells that attack bacteria). Secondly, it improves the distribution of immune system cells in the body and increases their effectiveness.

2) IT HELPS YOU SLEEP

With all the parties and social commitments over Christmas it is very easy for your sleep patterns to become disrupted. Fortunately, exercises such as jogging can help you set your circadian rhythms and ensure that you get a good night’s sleep despite these distractions. In addition to this, jogging has a soothing effect on your mind which helps you to relax and fall asleep quicker.

3) IT GIVES YOU SOME ALONE TIME

In terms of your social life, Christmas is 1 of the busiest times of the year. If you are not out partying you are probably visiting various friends and relatives. Whilst it is good to catch up with all your friends and family, sometimes you just need a few moments to yourself. The good news is that jogging can provide you with a temporary escape from all the hustle and bustle and give you that little bit of alone time you deserve.

4) IT RELIEVES STRESS

As well as being a busy time of year, Christmas can also be a stressful time of year. Getting the perfect present for each person can be a real nightmare whilst planning the Christmas dinner can cause plenty of headaches.

Fortunately, jogging can come to the rescue in this area too. When you jog for long distances your body releases endorphins which then attach to the parts of the brain associated with emotion. This results in a feeling of extreme happiness that is often referred to as the runner’s high. If you are feeling stressed, the runner’s high can eliminate this emotion and replace it with more positive thoughts.

5) IT WILL GIVE YOU SOME VITAMIN D

Vitamin D (also known as the sunshine vitamin) helps keep your bones and teeth strong by allowing your body to absorb the bone boosting nutrients calcium and phosphorus. Unlike many of the other vitamins, your body can produce vitamin D when exposed to sunlight. Therefore, if you fail to get enough sunlight your body produces less vitamin D and you can become deficient. This is a particular problem around Christmas because there is less daylight and the cold weather makes you want to stay indoors even when it is light outside.

The good news is that jogging can help solve this problem by getting you outside in the sunshine and stimulating the production of vitamin D. Just 15 minutes of sunlight each day will allow your body to produce enough vitamin D so even a short jog will do the trick.

6) YOU SET THE LENGTH

As I mentioned above, Christmas is a very busy time of year. In fact you may not have enough free time during the day to fit in a full length workout. That is where jogging comes into its own. If you only have 30 minutes spare you can put your trainers on and do a few quick laps around the block. If you have more time available then you can extend your jog. No matter how much or how little time you have during the day, jogging can be slotted in.

7) YOU CAN GO WHEN YOU WANT

Since Christmas is so busy you may not have the luxury of sticking to specific workout times. For example, if you normally go to a Zumba class every Friday night, social commitments may get in the way over the festive period. However, this is not an issue when if you choose jogging. You can go jogging at any time which means that unlike many other forms of exercise, it can fit around your routine.

SUMMARY

I hope this article has shown you that jogging is 1 of the better exercise options available to you over Christmas. Obviously, if the weather makes it too dangerous you will have to find an alternative exercise. However, if the roads are ice free, go get some warm clothing, put your trainers on and get jogging.

What do you guys think about jogging and Christmas? Do you agree that there are lots of benefits of jogging during the festive period? Do you think that other exercises are more suited to this time of year? Leave a comment and let me know.

In some of my previous Christmas articles I have provided advice on how you can maximise your Christmas fitness. However, Christmas is not just about keeping fit. It is also a time where you can relax, recharge after a long hard year and spend some quality time with family and friends. Films are a great way to do this and the good news is there are plenty of great sports and fitness films out there. So grab a beer, get yourself comfortable and take a look at my top 10 fitness films that you can watch this Christmas:

1) BLOODSPORT

Storyline:
There’s a secret underground fighting tournament called the Kumite being held in Hong Kong. Jean Claude Van Damme (starring as Frank Dux) travels to Hong Kong, enters the tournament and kicks some serious ass.

Best Quote:
“Aren’t you a little old for videogames?”

Best Moment – The Final Fight With Chong Li:
Chong Li has already beaten up Ray Jackson (Frank Dux’s friend and manager), broke 1 guy’s leg and even killed an opponent. Then to top it all off he does the ultimate dirty move of throwing some dust from his shorts into Frank Dux’s eyes. This guy is the ultimate bad ass which makes watching him submit in the final fight so worthwhile.

Why You Should Watch It:
This (along with Kickboxer) is 1 of the few films where you get to see Van Damme doing what he does best – fighting. I chose Bloodsport over Kickboxer as this is the film that launched Van Damme’s career. The guy is not an actor but he is a pretty competent martial artist and anyone who says they are not impressed by his split kicks are lying. Bloodsport allows Van Damme to showcase his talents without too much acting getting in the way.

If You Like Bloodsport You Should Also Check Out:
- Best Of The Best.
- Enter The Dragon (listed below).
- Kickboxer.
- Never Back Down (listed below).
- The Quest.
- Warrior.

2) COACH CARTER

Storyline:
New basketball coach Ken Carter believes in the importance of education so much that he puts a lockdown on the gym and refuses to let the team play until they improve their grades.

Best Quote:
“Our deepest fear is not that we are inadequate. Our deepest fear is that we are powerful beyond measure. It is our light, not our darkness, that most frightens us. Your playing small does not serve the world. There is nothing enlightened about shrinking so that other people won’t feel insecure around you. We are all meant to shine as children do. It’s not just in some of us; it is in everyone. And as we let our own lights shine, we unconsciously give other people permission to do the same. As we are liberated from our own fear, our presence automatically liberates others.”

Best Moment – Our Deepest Fear Speech:
After quitting his job, Ken Carter finds his team studying in the gym. As he is leaving, Timo Cruz finally reveals his deepest fear to his coach and utters the memorable speech above.

Why You Should Watch It:
Great basketball action scenes, an uplifting story and some motivational quotes combine to make this a great couple of hours of entertainment.

If You Like Coach Carter You Should Also Check Out:
- Any Given Sunday.
- Moneyball.
- Remember The Titans.
- We Are Marshall.

3) ENTER THE DRAGON

Storyline:
Bruce Lee (starring as Lee) travels to a mysterious island to participate in a martial arts tournament organised by the villain Han. Whilst entering the tournament he also works undercover on behalf of British Intelligence to spy on Han and his illegal drug trafficking and prostitution operations.

Best Quote:
“Man, you come right out of a comic book.”

Best Moment – The Iconic Final Fight With Han In The Hall Of Mirrors:
After finally getting to grips with the villain Han, Lee starts giving him the beating he deserves. Han manages to escape into a room full of mirrors and uses the element of surprise to gain the upper hand. Just when it looks like Han’s sneaky tactics are going to work, Lee has a brainwave, smashes all the mirrors and finishes Han off.

Why You Should Watch It:
Bruce Lee was 1 of the most iconic figures in the fields of fitness, martial arts and films. He was years ahead of his time and introduced completely new concepts to the martial arts community. In addition to this, he was lighting fast, had the strength of a man 3 times his size (just check out his 1 inch punch if you don’t believe me) and had an amazing physique. Enter the Dragon was his breakthrough Hollywood film and provided a brilliant showcase to the world of his talents and philosophies. Sadly it was also his last film with Bruce Lee passing away before its release at the tender age of 32.

If You Like Enter The Dragon You Should Also Check Out:
- Best Of The Best.
- Bloodsport.
- Dragon: The Bruce Lee Story.
- Fist Of Fury.
- Game Of Death.
- Kickboxer.
- Never Back Down (listed below).
- The Big Boss.
- The Quest.
- Warrior.
- Way Of The Dragon.

4) HAPPY GILMORE

Storyline:
Happy Gilmore is an extremely aggressive, pretty useless hockey player who has 1 powerful weapon in his arsenal – a mean slapshot. His overly aggressive behaviour gets him kicked off every hockey team he attempts to join but after a chance meeting with former golf star Chubbs Peterson and the news that he needs to come up with $270,000 to save his grandmother’s house, he enters the world of professional golf with hilarious results.

Best Quote:
“The price is wrong, bitch.”

Best Moment – The Bob Barker Fight:
After being paired with Bob Barker at a celebrity golf tournament Happy is constantly heckled by 1 of his competitor’s mentally unstable fans. This distracts Happy and starts to affect his game. Bob Barker does not hide his frustration and states; “I can’t believe you are a professional golfer. I believe you should be working at the snack bar.” He then tips Happy over the edge with the comment; “There is no way that you could have been as bad at hockey as you are at golf” which leads to a hilarious fight between the 2.

Why You Should Watch It:
Adam Sandler films are something you either love or hate. Happy Gilmore is a very stupid, brainless film but it is also a lot of fun. If you want to spend completely switch off your brain for a couple of hours and enjoy some cheap laughs then you could do a lot worse than Happy Gilmore.

If You Like Happy Gilmore You Should Also Check Out:
- Blades Of Glory.
- Dodgeball: A True Underdog Story.
- Run Fat Boy, Run.
- Semi-Pro.
- The Ringer.
- The Water Boy (listed below).
- Tin Cup (listed below).

5) NEVER BACK DOWN

Storyline:
After moving to Orlando, Florida former high school football star Jake Tyler attends a party and gets goaded into a fight with the current school fighting champion Ryan McCarthy. He loses the fight but befriends classmate Max Cooperman who introduces him to the world of mixed martial arts (MMA) and his mentor Jean Roqua. Roqua agrees to train Jake as long as he does not fight outside the gym. Jake agrees but secretly uses the classes to train for the underground fighting tournament – The Beatdown and get his revenge on Ryan McCarthy.

Best Quote:
“If you gonna be the best, you have to take out the best.”

Best Moment – The Hummer Fight
Jake Tyler’s road rage gets the better of him and he takes out 3 guys in a Hummer with devastating effect. It ends with 1 guy getting up close and personal with the Hummer’s wing mirror. The whole thing gets filmed and goes viral on YouTube around Jake’s school.

Why You Should Watch It:
Like Bloodsport and Enter the Dragon, Never Back Down is full of well choreographed fight scenes. Plus, it is kind of fun watching and waiting for Jake Tyler to lose his temper and let rip.

If You Like Never Back Down You Should Also Check Out:
- Best Of The Best.
- Bloodsport.
- Enter The Dragon.
- Kickboxer.
- The Quest.
- Warrior.

6) PREFONTAINE

Storyline:
A biopic of the American long distance runner Steve Prefontaine who tragically died in a car accident at just 24 years old.

Best Quote:
“Let me tell you something, all of my life people have said to me, “You’re too small, Pre. You’re not fast enough, Pre. Give up your foolish dreams, Steve!” But you know what, they forgot something: I have to win. There’s no fallback here, no great stride, no long legs–nothing!”

Best Moment – I Have To Win:
Steve Prefontaine explains exactly why he has to win by uttering the brilliant quote above (sorry guys cannot find a video of the exact scene so the trailer below will have to do).

Why You Should Watch It:
Prefontaine is an inspirational and tragic underdog story. Steve Prefontaine succeeded against all the odds and at 1 point held the American record in 7 distance track events from the 2,000 meters to the 10,000 meters. It’s a fantastic feel good film about a great man that leaves you feeling impressed by his determination and success but also wondering just how much he could have achieved had his life not been taken so early.

If You Like Prefontaine You Should Also Check Out:
- Across The Tracks.
- Chariots Of Fire.
- Gallipoli.
- Without Limits.

7) ROCKY

Storyline:
World heavyweight champion Apollo Creed gives struggling boxer Rocky Balboa the chance of a lifetime when he agrees to an exhibition match.

Best Quote:
“Cause I was thinkin’, it really don’t matter if I lose this fight. It really don’t matter if this guy opens my head, either. ‘Cause all I wanna do is go the distance. Nobody’s ever gone the distance with Creed, and if I can go that distance, you see, and that bell rings and I’m still standin’, I’m gonna know for the first time in my life, see, that I weren’t just another bum from the neighbourhood.”

Best Moment – The Final Fight:
This is the main event and really does have it all. The whole film has been building up to this point and it does not disappoint. Rocky states his intentions early by knocking Apollo to the floor in the first round. The 2 then continue to give each other the beating of their lives. After a gruelling 15 rounds and with the fight coming to a close it looks like Apollo has the upper hand. However, Rocky gets a second wind, unleashes a collection of powerful punches and has Apollo on the ropes, only for the final bell to cruelly end the match (sorry guys, couldn’t find an English language version of the final fight that allows me to embed the video).

Why You Should Watch It:
Rocky is 1 of the most iconic fitness films of all time and there are so many reasons you should watch it. It is a brilliant underdog story that has you rooting for Rocky all the way, has a great training montage, a sincere love story and a fantastic finale.

If You Like Rocky You Should Also Check Out:
- The Fighter.
- Raging Bull.
- Rocky II.
- Rocky III.
- Rocky IV (best training montage and best opponent of all the Rocky’s).
- Rocky V (a lot of people hate this film but I don’t think it’s that bad).
- Rocky Balboa (Stallone may be 60 in this film but he’s still got it).

8) THE PURSUIT OF HAPPYNESS

Storyline:
After making a bad financial decision and investing heavily in a device called the “bone density scanner”, Christopher Gardner’s life slowly unravels around him. After his wife leaves him and he loses his home, Chris is determined to turn his life around.

Best Quote:
“Hey. Don’t ever let somebody tell you, you can’t do something. Not even me. All right? You got a dream, you gotta protect it. People can’t do somethin’ themselves, they wanna tell you you can’t do it. If you want somethin’, go get it. Period.”

Best Moment – Protect Your Dreams Speech:
After telling his son that he will probably be an average basketball player at best and that he does not want him to waste his time playing basketball all day and night, Chris Gardner immediately regrets his actions and gives the heartwarming speech above.

Why You Should Watch It:
Although it is not technically a sports or fitness film, I put The Pursuit of Happyness on this list because I think it is a brilliant example of the importance of mental fitness. This film shows you that no matter how hard life gets and no matter how bad it seems, with the right mental attitude you can always turn it around. This is a true story from a guy who almost lost everything but through sheer willpower managed to not just save himself but to become a huge success. If you are ever feeling discouraged or feel like giving up on something – watch this film.

If You Like The Pursuit Of Happyness You Should Also Check Out:
- Forrest Gump.
- Good Will Hunting.
- Pay It Forward.
- Seven Pounds.
- Reign Over Me.
- The Shawshank Redemption.
- Where God Left His Shoes.

9) THE WATER BOY

Storyline:
Dim witted, 31 year old water boy Bobby Boucher is the laughing stock of the entire college football team. When he gets fired from his current job as a water boy, Bobby offers his services to the worst football team in town. However, when Coach Klein discovers Bobby can tackle, he gets a place on the team and becomes the star player. The only snag is his mother does not approve so Bobby must keep the whole thing a secret from her.

Best Quote:
“Gentlemen, which brings me to my next point, don’t smoke crack!”

Best Moment – Don’t Smoke Crack:
After giving a stuttering guest speech to a bunch of kids, their coach keeps a completely straight face and perfectly delivers the very important life lesson quoted above.

Why You Should Watch It:
This has to be 1 of the funniest sports films I have ever seen. It’s in the classic Adam Sandler mould and there are so many moments where I laughed out loud. The scene above, the moment where Bobby Boucher attacks Colonel Sanders or the moment when he phones up Captain Insano are all absolutely hilarious. If you need a good laugh this Christmas then watch this film.

If You Like The Water Boy You Should Also Check Out:
- Blades Of Glory.
- Dodgeball: A True Underdog Story.
- Happy Gilmore.
- Run Fat Boy, Run.
- Semi-Pro.
- The Ringer.

10) TIN CUP

Storyline:
Roy ‘Tin Cup’ McAvoy is a failed professional golfer and a heavy drinker. He lives at a rundown driving range that he also owns and manages. After an encounter with his old college rival and professional golfer David Simms, Roy falls for Simms’ girlfriend and tries to qualify for the US Open to win her heart.

Best Quote:
“I hit it again because that shot was a defining moment, and when a defining moment comes along, you define the moment…or the moment defines you.”

Best Moment – The Lay Up:
Whilst working as a caddie for his rival David Simms, Tin Cup tells him he should hit it onto the green when he has already decided to lay up. After a brief argument, Simms lays the shot up. However, the other golfers bet that his caddie Tin Cup can hit it onto the green. Simms tells Tin Cup that if he hits the shot he is fired. Tin Cup goes on to hit and make the shot anyway. He is then promptly fired and reacts by trying to steal David Simms’ bag of golf clubs as the TV cameras catch his every move.

Why You Should Watch It:
I’m not a golf fan. I don’t even know how to play golf. However, I still really enjoyed this film. Great cast, some funny moments and a simple but entertaining story. It also has a really strong message – live life to the full. You might get burned some or even most of the time but in the end the rewards will be worth it.

If You Like Tin Cup You Should Also Check Out:
- Caddyshack.
- Happy Gilmore.
- Seven Days In Utopia.
- The Greatest Game Ever Played.
- The Legend Of Bagger Vance.

I hope this article gives you some interesting sports and fitness films that you can watch this Christmas. Some of the films listed might not be to your taste but there is a good mix of action, comedy and drama on the list so hopefully at least 1 of them suits your needs.

Now I want to hear your thoughts. What are your top sports and fitness films? Do you enjoy this genre or do you prefer other types of films? Let me know by leaving a comment.