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.

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 Karter 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.

SUMMARY

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.

Fitness themed Christmas gifts are a great way to share your interest with friends and family. Whether you are looking for a stocking filler or a more substantial gift, there are a wide range of cool Christmas presents with a fitness theme available. Today I am going to help you find the perfect Christmas present with 10 of the hottest fitness gifts for 2011.

1) ADICTABALL

The Adictaball is a perfect fitness themed Christmas present for a friend or family member who refuses to do any physical activity. It will not improve their physical fitness but it will make sure they are at least exercising their mind. The Adictaball contains a whopping 138 stages and can help ensure the recipient keeps their mental fitness sharp over the festive period.

2) COOLBOARD

You only have to look at the name to see that the CoolBoard is 1 of the coolest Christmas presents around. This unique device is a perfect fitness gift for people who want to improve their balance, core strength and stability. It simulates the feeling of being on a real board and comes complete with a set of workouts to get the recipient started.

3) CROSS TRAINER

If you have a friend or family member who wants to get fit but will not set foot in a gym, a cross trainer could be an ideal fitness gift for them. Cross trainers allow the recipient to workout in the comfort of their own home with minimal noise. Over the last few years they have also seriously come down in price and you can now pick up a decent cross trainer for around £100.

4) IRON GYM TOTAL UPPER BODY WORKOUT BAR

This is 1 of the most popular pieces of fitness equipment on Amazon.co.uk. If you can get over the seriously cheesy promotional video it is actually a pretty solid piece of kit that allows the recipient to do a number of bodyweight exercises (chin ups, crunches and dips) within the comfort of your own home. It would make an excellent Christmas present for a beginner who wants to learn the basics at home or a hardcore gym goer who wants to do a little extra exercise after the gym.

5) KI FIT

In the past I have suggested heart rate monitors and pedometers as fitness gifts. Ki Fit takes it to the next level by measuring and analysing your entire lifestyle. It checks everything from your food intake, to your overall physical activity, to your sleep patterns and then helps you set fitness goals based on this data. Ki Fit is an excellent fitness gift for people who really want to get fit in the New Year but need some help and guidance along the way.

6) NU DOLPHIN MP3 PLAYER

If you have a keen swimmer in your circle of family and friends then you should get them this really cool Christmas present. The Nu Dolphin MP3 player allows them to listen to their favourite tunes or radio station underwater. Being able to listen to music can make swimming lap after lap in the pool much less tedious and give the recipient the motivation they need to swim faster.

7) PROTEIN POWDER

If you know any fitness enthusiasts then 1 thing that they always need is protein powder. So why not help them stock up for the New Year with a brand new tub? Protein powder is pretty cheap and is a great fitness gift for any health and fitness nut.

8) SMARTSHAKE ADVANCED SHAKER CUP

If all the fitness fanatics you know are fully stocked up on protein powder, the Smartshake Advanced Shaker Cup is a great alternative. It can handle hot and cold drinks and contains 2 additional compartments that can be filled with extra servings of supplements. That means no lugging around additional supplement bags or shakers which is a really big plus for anyone who uses protein powder.

9) XBOX KINECT

Over the last few years the Nintendo Wii has dominated the fitness themed video game market with Wii Fit. Now the Xbox Kinect is starting to provide some stiff competition. It works in a similar way to the Wii except that there are no controllers at all. Kinect tracks your body’s movements and you act as the controller. If you know someone who already owns an Xbox and does very little exercise, the Kinect is the perfect Christmas gift to make them a little more active whilst still allowing them to enjoy their video games.

10) ZUMBA FITNESS

Zumba has taken the fitness world by storm this year. Women in particular absolutely love this workout. So if you are struggling to find the right gift for a female friend, family member or partner, why not try getting them a Zumba themed present? This Zumba DVD is currently the hottest selling fitness product on Amazon and would make a fantastic Christmas present for any Zumba fan. If your female recipient is more into her video games there are also Zumba games available on the PS3, the Wii and the Xbox 360.

SUMMARY

Fitness gifts are not for everyone. However, if there are people you know who would appreciate a fitness themed Christmas present there are plenty of options for you here. I hope this list helps you find a cool Christmas present for that special someone and if you have any additional fitness gift ideas please leave your suggestions in the comment section below.

It might seem a little early to start posting about Christmas but it is actually only 7 weeks away. Over the next 7 weeks I am going to be posting plenty of useful tips to help you avoid the Christmas bulge and maintain some level of fitness over the festive period. However, today I am going to get you prepared for the coming weeks with the Free Fitness Tips Christmas Survival Guide 2011.

This comprehensive guide gives you all the information you need to survive the holiday season with your fitness intact. Whether you are trying to fit in some exercise, looking for the perfect gift for a fitness enthusiast or just want some help avoiding all the tasty treats – I have it all covered here.

I have broken the Free Fitness Tips Survival Guide 2011 down into the following 4 sections so that you can maximise all aspects of your fitness over the festive period:
- Christmas Diet Tips:- A collection of tips to minimise the impact of festive food and drink on your waistline.
- Christmas Exercise Tips:- A collection of tips to help you fit in some exercise during the busy holiday season.
- Christmas Gift Ideas:- A collection of Christmas gift ideas, each with a fitness theme.
- Christmas Mood Tips:- A collection of tips to help you keep your spirits high during the festive period.

CHRISTMAS DIET TIPS

1) Cut The Calories In Your Alcohol

1 of the main lifestyle changes that happens over Christmas is that you drink more alcohol. Whether you are attending Christmas parties, going round to your friend’s house for drinks, going on a night out or visiting family, alcohol always seems to be flowing. Now I am not going to tell you to avoid alcoholic drinks this Christmas. Christmas would not be Christmas if you could not let your hair down and enjoy a drink or 2 (or 3+…). However, not all alcoholic beverages have the same impact on your waistline.

There are high calorie alcoholic drinks such as mulled wine (which contains a massive 253 calories per small glass) and low calorie alcoholic drinks such as dry white wine (which contains a much lower 83 calories per small glass). By making some smart substitutes you can significantly reduce the amount of calories you drink this Christmas. For example, if you switch mulled wine for dry white wine you can save a notable 173 calories per small glass.

If your favourite alcoholic drink also happens to be high in calories try making these smart substitutions 50% of the time. This will still allow you to enjoy your favourite drink but also allow you to cut out some alcohol calories over the festive period.

2) Lighten Your Christmas Meals

Another thing that changes around Christmas is that you eat more food and generally this food is higher in calories. You are likely to be snacking on cakes, chocolates and mince pies and will probably go through a few large 3 course meals before the holiday season is over. Like with the alcohol, I am not going to tell you to avoid all the Christmas treats all the time. However, there are a number of tricks you can use to ensure that all this extra food does not destroy your fitness goals.

First, make sure you start the day right and have a healthy, low calorie breakfast. If you know you are likely to be eating a lot of food later in the day, then eating something light in the morning such as fruit, yogurt or even a protein shake can really help.

Secondly, choose healthy snacks some of the time. Nuts and oranges are 2 healthy snacks that always seem to make an appearance around Christmas time. You do not have to spend the entire festive period snacking on fruits or nuts but even just a few smart food substitutes can really add up.

Finally, if you are involved with any cooking over the festive period try to lighten the meal and have healthy starters, main courses or desserts on offer. Even something as small as serving salad as a starter or taking the bread off the table can reduce the total calories in the meal.

3) Make Sure You Fill Up On Vitamins, Minerals And Phytonutrients

Eating extra calories is not the only problem Christmas creates for your fitness routine. Alcohol, cakes and mince pies are all seriously lacking in nutrients and as a result your intake of these important compounds normally drops over the festive period.

You need to make sure you are getting enough nutrients all year round. They ensure that your body is running properly, keep you safe from disease and infection, promote optimal health and much more. However, during Christmas consuming enough nutrients is extra important.

At this time of year you are much more susceptible to the common cold and the flu. The increased intake of alcohol and low quality foods also has a negative impact on your immune system. Getting adequate nutrients can help strengthen your immune system and reduce your chances of contracting the common cold or the flu.

The good news is that getting enough nutrients over the festive period is not difficult. Simply make sure you are eating a few fruits, nuts or vegetables each day. You can still have your Christmas treats but by eating these plant based foods as well you can ensure your body is not deprived of the nutrients it needs.

CHRISTMAS EXERCISE TIPS

1) Be Flexible

Exercising over Christmas is probably more difficult than any other time of the year. You have more social commitments (so less time to exercise) and the weather does not make outdoor exercise particularly appealing. Additionally, the increased consumption of alcohol probably leaves you with very little motivation to exercise.

Whilst you will not be be able to stick to your normal exercise routine over the holiday period, you can still fit some exercise in if you are flexible. For example, if you normally exercise outdoors but find the weather too cold, try working out at the gym instead. If you are not a fan of gyms then try an exercise DVD or Wii Fit. The more flexible you are, the more opportunities you will have to do some exercise.

2) Brave The Outdoors

Whilst the cold icy Christmas weather is not very suitable for traditional forms of exercise such as cycling or jogging, it does create other unique exercise opportunities. Sledding, ice skating and even snowball fights are all unique forms of exercise that can only be performed when the snow is here. So if you are willing to brave the outdoors, give these unique outdoor Christmas exercises a try.

3) Use Your Time Wisely

As discussed earlier in this article, your time is limited over the holiday season. You may not have a full 1 or 2 hours spare to complete your regular workout. However, short, regular bursts of activity can still help you fight the Christmas bulge. Just 25 minutes walking, 10 minutes cycling or 13 minutes jogging can burn 100 calories. 100 calories may not seem like much but if keep getting short, regular bursts of exercise throughout the week it can quickly add up to a much more substantial number of calories burned.

CHRISTMAS GIFT IDEAS

Fitness is probably not the first thing that springs to mind when you are buying your Christmas gifts. However, a fitness themed Christmas present is a brilliant way to introduce a friend or family member into the world of fitness. If you want to buy someone a fitness gift but are stuck for ideas just pick from the products below:
- FitDeck.
- Football.
- Gripmaster.
- Gym Bag.
- Gym Membership.
- Heart Rate Monitor.
- iPod (perfect for the fitness fanatic who still does not own an MP3 player).
- Kettlebells.
- Nintendo Wii (perfect for getting couch potatoes and gamers some much needed exercise).
- Pedometer.
- Powerball.
- Rocky Blu Ray.
- Skipping Rope.
- Slendertone System-Abs.
- Steamer (perfect for encouraging healthy eating).
- Trainers.
- Weight Lifting Gloves.
- Yoga Mat.

CHRISTMAS MOOD TIPS

1) Get A Light Box

Christmas is normally believed to be a time of joy and happiness. However, you might be surprised to hear that during the festive period 17% of the UK population suffer from a form of winter depression called seasonal affective disorder (SAD). It is caused by the lack of sunlight during the winter months. Fortunately, most types of SAD can be easily treated with a light box (a specially designed box that stimulates daylight). So if you are feeling the winter blues this year try using a light box.

2) Get Some Exercise

Exercise is not just a great way to burn calories. It also stimulates the release of endorphins and serotonin (2 mood boosting substances). So by doing exercise during the holiday season you can fight the Christmas bulge and keep your spirits high.

3) Make Sure You Sleep

The extra social commitments you have over Christmas make it very difficult to get a proper amount of sleep each night. Unfortunately, failing to get enough sleep can have a negative effect on your mood and make you feel grumpy and irritable. That is why over the festive period it is extra important to catch up on your sleep whenever you can. If you have a free evening, try to get to bed extra early. If you have a late night party coming up, try and fit in a nap beforehand. Maximising the amount of sleep you get over Christmas can help you stay positive for the full holiday season.

4) Try Some Mood Boosting Foods

Eating the right foods can have a hugely positive effect on your mood. Studies have shown that dark chocolate, nuts, salmon and tea can boost your mood and make you feel happier. So if you choose your foods carefully during the festive period you can avoid holiday weight gain and the winter blues.

SUMMARY

Christmas is probably the most difficult time of year to stick to your fitness goals. Alcohol and high quality treats are a constant temptation, you have very little time to exercise and the gloomy weather has a negative impact on your motivation.

With this Free Fitness Tips Christmas Survival Guide 2011 I hope I have given you all the information you need to stay in touch with your fitness goals. Your fitness will probably suffer during the festive period but the little things you do can really add up. Following just a few tips on this list can help you make sure that all the good work you have done building up to Christmas does not go to waste.

Even if you do let yourself go during the festive period, do not beat yourself up. The main point of the festive period is to spend some quality time with your friends and family and relax after a long, hard year. Just make sure you come back even stronger in January and are ready to tackle the New Year head on.

*****

Want an early Christmas present?  Click the banner below to grab a copy of Lose Weight for the Holidays:

With Christmas fast approaching you are probably getting a little concerned about your fitness regime.  High calorie treats are always on offer, Christmas parties are on the horizon and the cold, dark weather makes exercise much less bearable.  However, small things can make a big difference during the festive period.  Burning just 100 extra calories each day adds up to 700 calories a week and an impressive 3,100 calories over the month of December.  That is why today I am going to be sharing with you 10 ways to burn 100 calories or more this Christmas.

1) CYCLE:- Cycling is a great way to burn calories this Christmas.  So if you own a bike and live close to work or the shops why not give it a go?  If you do not own a bike then try cycling on the exercise bikes at the gym or ask for one as this year’s Christmas present.

Light cycling (between 10 miles per hour (mph) and 12mph) can burn 100 calories in 15 minutes whilst more intense cycling (between 14 mph and 16mph) can burn the same amount of calories in 10 minutes.  If you are super fit then cycling at over 20mph for just 6 minutes can burn 100 calories.

2) DO CIRCUITS:- Motivation to carry on doing the same old exercise routines usually dips over the festive period as both the cold weather and other temptations kick in.  So if you are lacking the motivation to workout this Christmas try mixing up your exercise routine with circuit training.  Circuit training for just 12 minutes burns 100 calories.

When it comes to circuit training your options are almost unlimited.  You could do a slight variation on your current workout.  For example, if you normally do a three day weight lifting split you could try lowering the weights and then hitting every body part in succession with a high intensity resistance circuit.  Alternatively you could come up with your own circuit training workout (see my bodyweight soccer sprints).  If you are unsure where to start then you could join a circuit training class at your local gym (body pump is a particularly good circuit training class which incorporates weight lifting).

3) LIFT WEIGHTS:- The primary purpose of weight lifting is to build muscle.  However, it is actually quite a good calorie burner too.  So if you manage to carry on lifting weights over the festive period it could actually prevent you from piling on the Christmas pounds.  Just 30 minutes of moderate weight lifting burns 100 calories.  It gets even better if you have an intense workout with 15 minutes of vigorous weight lifting burning 100 calories.

4) JOG:- Jogging is an excellent exercise all year round.  It can improve your fitness levels, reduce blood pressure, prevent cancer and even help you sleep.  It is also a great way to burn calories with 13 minutes of jogging burning 100 calories.

When it comes to jogging you have plenty of options available to you.  You can jog outside or if the weather is too cold you can go indoors and jog around a track or on a treadmill.  If you find jogging a bit boring then you can add some excitement by mixing up the pace (sprint for 1 minute then jog for 5 minutes), adding some resistance (jog with a heavy backpack or weighted vest) or even turning your jog into a circuit training session (jog for 5 minutes, stop and do 1 minute of press ups, jog for 5 minutes, stop and do 1 minute of crunches and so on).

5) ICE SKATE:- One good thing about the cold winter weather is that it opens up the possibility of some unique outdoor exercises.  Ice skating is one of the most popular winter exercises with many local councils offering residents an ice rink over the festive period.  Not only is it a great way to exercise with family and friends but it is also a good calorie burner too.  Ice skating for 17 minutes at 9mph or less burns off 100 calories whilst upping the intensity to over 9mph burns the same amount of calories in just 10 minutes.

6) RUN:- Running is very similar to jogging only performed at a much faster pace.  It offers similar health benefits and can be performed inside or outside.  Plus, if you are not a huge fan of running you can add some excitement by running at multiple paces, running with some resistance or running as part of a circuit.  Since running is a higher intensity exercise than jogging it also burns more calories.  Running at a moderate pace of 6mph burns 100 calories in 9 minutes.  Upping the pace to 8mph allows you to burn the same amount of calories in 7 minutes and increasing the speed even further to 10mph allows you to burn 100 calories in just 6 minutes.

7) SKIP:- Skipping is a fantastic winter exercise.  All you need is a rope and you are good to go.  You can skip outdoors or indoors and another benefit is that you do not need much space.  Skipping slowly for 12 minutes will burn 100 calories whilst skipping at a medium pace will burn the same amount of calories in 9 minutes.  If you fancy yourself as the next Rocky Balboa and do some fast boxer style skipping you can burn 100 calories in just 8 minutes.

8) SHOVEL SNOW:- This one is dependent on the weather but if it snows this Christmas you can burn some extra calories whilst clearing your drive.  If you are feeling full of Christmas cheer you could even help your neighbours clear their drive, clear the rest of your street or go down to your local car park and help out some of the patrons.  Just 15 minutes of shovelling will burn away 100 calories.

9) SWIM:- Swimming is an excellent full body workout.  It is a particularly good choice for Christmas as you can avoid the winter weather and exercise in the warmth of an indoor pool.  Plus, you can do it with a group of friends or family.  13 minutes of moderate swimming can burn 100 calories whilst upping the pace to a high intensity can burn the same amount of calories in just 9 minutes.

10) WALK:- Around Christmas time you are probably going to be seeing lots of family and friends.  So instead of spending your afternoons huddled in front of the sofa why not suggest an afternoon walk?  This will allow everyone to get some fresh air and exercise.  Walking also reduces your risk of heart disease, reduces high blood pressure and prevents osteoporosis.  On top of this it can help you burn some Christmas calories.  Walking slowly at 2mph burns 100 calories in 37minutes.  Increasing the pace to 3.5mph burns the same amount of calories in 25 minutes.

SUMMARY

As you can see the small things can really add up when it comes to burning calories.  If you do an intense 20 minute cycling session in the morning (300 calories), hit the gym and lift some weights for 1 hour in the afternoon (200 calories) and then go for a short 25 minute evening walk with the family (100 calories) you will have burnt an extra 600 calories in a day.  If you do this 3 times per week over Christmas that adds up to 1,800 calories a week and 7,200 calories over the month of December.  With all the extra food and drink on offer around this time of year these burned calories could go a long way towards preventing the Christmas bulge.  So pick a few exercises from the table below and see how many Christmas calories you can burn.

 
Sources:
Activity Calculator (Calories per Hour)

With just under a month to go till Christmas you probably still have some Christmas shopping left to do.  If you are super organised then you may just need the odd thing or if like me you normally leave buying gifts till the last minute you probably need quite a bit more.  Today I am here to help with 10 Christmas gifts with a fitness theme.  Whether you are buying for a gym junkie or just trying to gently introduce a newbie to the world of fitness, you should be able to find the perfect Christmas fitness gift for them here.

1) FITDECK

FitDeck is a unique deck of 56 exercise playing cards that can be topped up with 26 card booster decks.  The 56 card decks focus on bodyweight exercises such as yoga, pilates and stretching whilst the 26 card booster decks incorporate exercise equipment such as dumbbells and kettlebells.  Each card has three fitness levels (beginner, intermediate or advanced) making FitDeck an excellent Christmas gift for couch potatoes who are just starting out or hard core gym goers who want to mix up their workout routine.  FitDeck is also really simple to play and can be performed almost anywhere.  You just carry the cards with you and then when you get a spare moment shuffle them, pick one out and perform the exercise shown on the card.

2) GYM BAG

Do you have a friend who always loses their keys, iPod or phone in the gym?  Then why not get them a gym bag to keep all their stuff in one place?  Not only will it stop them losing their accessories but it will also make going to the gym much more practical as they can put all their gear in one bag.

3) HEART RATE MONITOR

Heart rate monitors allow people to measure their heart rate at all times whether they are resting or exercising.  This makes them a great gift for people of all fitness levels who want a simple way to track the impact of their exercise routine.  Heart rate monitors show new starters whether their heart rate is improving as a result of exercise.  They are also compatible with most cardiovascular machines in the gym which is a great feature for any gym regulars.

4) KETTLEBELLS

Kettlebells are cannonball shaped free weights that are similar to dumbbells.  However, unlike dumbbells (which focus on specific body part), kettlebells engage multiple muscle groups (particularly the core muscles) at once.  This makes them a great way to get a full body workout in a relatively short space of time.  Kettlebells are a great fitness gift for someone you are trying to introduce into the world of fitness or a more experienced gym goer who is looking for a new workout to try.

5) PEDOMETER

Pedometers count the number of steps taken during a specific period and many can also calculate distance covered and calories burned.  They are an excellent way for both new starters and regular gym goers to set themselves fitness targets.  New starters may want to set themselves a target of 1,000 steps a day whilst health concious individuals may use the pedometer to ensure that they burn at least 500 calories a day.

6) SLENDERTONE SYSTEM-ABS

Slendertone System-Abs is an electronic abdominal toning belt that uses clinically proven electronic muscle stimulation (EMS) toning technology to exercise the abdominal muscles.  Whilst Slendertone System-Abs does not burn fat, it does tone and strengthen the abdominal muscles making it a perfect gift for the fitness enthusiast who just needs that final push to get six pack abs.

7) SKIPPING ROPE

Skipping is an old school cardiovascular exercise which can burn up to 750 calories an hour.  Whilst it may not sound like a great gift, skipping ropes have come a long way since they first hit the market.  You can now get skipping ropes which talk to you, skipping ropes which measure the calories burned and more.  Plus, skipping is such a simple exercise that anyone can do it, making the skipping rope a perfect present for people of all fitness levels.

8) STEAMER

When it comes to Christmas gifts with a fitness theme, exercise is the main focus.  However, healthy eating is just as important as regular exercise.  Steamers cook foods in a way that maintains most of the nutrients.  These nutrients are often lost through other cooking methods such as boiling and frying, making steamers an excellent addition to any kitchen.

9) WEIGHT LIFTING GLOVES

Weight lifting gloves are a simple but valuable gym accessory.  They allow the user to get a proper grip on the weights, reduce pressure on the hand and wrists and stop the weights from rubbing against the hand skin.  They are a perfect gift for a regular gym goer who has never got round to buying any gloves.

10) YOGA MAT

Yoga mats allow individuals to exercise within the comfort of their own home.  This exercise does not have to be limited to yoga.  Yoga mats offer a high grip, well cushioned surface that lends itself to stretching, press ups, crunches and more.  So if you have a friend who complains that they cannot afford a gym membership this could be the perfect gift to get them started.

SUMMARY

Christmas is normally a time when you expect fitness to take a back seat.  However, with these fitness themed Christmas gifts you can ensure that you, your family and friends do not completely forget about fitness during the festive period.  So have a browse of the gifts below and finish your Christmas shopping today.

[amazon_link id="B000UEP0NI" target="_blank" ]1) FITDECK:

As we approach the end of the year, Christmas is not far away.  Unfortunately, in terms of fitness, Christmas can be a potential minefield.  Alcohol always seems to be flowing, the weather is cold, dark and icy (making you less likely to want to leave the comfort of your own home to exercise), high calorie treats are everywhere you turn and parties seem to be happening every other day.  However, with the right advice you can still maintain a fitness routine during the festive period.  That’s why today I am going to be looking back at some of my previous Christmas posts and outlining how you can keep yourself fighting fit this Christmas.

1) KEEP YOUR IMMUNE SYSTEM STRONG

One unpleasant fact about Christmas time is that your risk of developing certain health conditions is much greater than during other times of the year.  Two particular health conditions that develop around Christmas are the common cold and the flu.  The common cold is a relatively mild condition which may make you feel slightly unwell but is not life threatening.  The flu (or influenza) is a much more serious condition which will often make you unable to leave your bed for a few days.  Whilst there is currently no cure for these viral infections you can make your body well equipped to fight them by eating some immune system boosting foods and consuming adequate levels of vitamin C and vitamin D.

2) BOOST YOUR MOOD

Another unpleasant condition that rears its head during the winter months is seasonal affective disorder (SAD).  SAD is a form of depression caused by the lack of sunlight during the winter months which affects 7% of the UK population.  It strikes between the months of September and April and is particularly strong between December and February.  Fortunately, in most cases SAD can be treated with light therapy (a form of treatment which involves the use of a specially designed light box for two to three hours a day).  Eating mood boosting foods and doing some exercise can also elevate your mood during the winter months.

3) MAKE SURE YOU SLEEP WELL

Sleep is important throughout the year.  It helps you concentrate during the day, stimulates growth (particularly in young children) and promotes good memory.  However, in the run up to Christmas it is much more difficult to get adequate amounts of sleep.  Your free time is often taken up by family commitments, Christmas parties and Christmas shopping.  As a result sleep will often be compromised.  To ensure that you do get enough sleep during the festive period try and get a couple of extra hours on the days where you have some free time.  This is an excellent way to compensate for the busy days when your sleep is sacrificed.

4) FIT IN SOME EXERCISE

When it comes to Christmas, exercise often takes a back seat.  Not only is your time more limited but the reduced daylight hours and cold weather reduce your actual motivation to workout.  Fortunately, you still have options when it comes to Christmas exercise.  If you do not have much time for exercise over the festive period try and get up extra early two or three times per week and fit in a morning workout.  If you normally exercise outside but are finding the weather too cold then get a month’s pass at your local (and more importantly warm) gym.  Alternatively, get an exercise DVD or even a Wii Fit and workout in the warmth and comfort of your own home.  If temperature is not an issue but you are finding the snow and ice make it too hazardous to do your normal outdoor exercises then be innovative and try some winter exercises.  Sledding, snowball fights and ice skating are all designed for winter weather.  Plus, they are fun activites that can be performed with family and friends and they burn a fair few calories too.

5) EAT THE RIGHT FOODS

Healthy eating is just as difficult as getting regular exercise over Christmas with mince pies, cakes and candy being on offer almost everywhere you look.  However, with the increased risk of the common cold and flu during this time of year, healthy eating is more important than ever.  Fortunately, there are some strategies you can use to ensure that your diet does not completely fall apart as the year draws to a close.  Starting the day right with a healthy winter breakfast (such as eggs, natural yoghurt or fruit) will ensure that you get some nutritious foods even if the rest of your day does not go to plan.  Having a bag of dried fruit and nuts close to hand can give you a quick, healthy and nutritious snack that can be substituted for Christmas candy.

On Christmas day there are numerous ways you can add a healthy kick to Christmas dinner.  For your Christmas dinner starter why not try a healthy homemade soup?  For your main Christmas dinner piling on the vegetables and making some homemade gravy can create a highly nutritious meal.  Then to finish why not offer some alternative Christmas dinner desserts such as fruit salad or natural fruit smoothies?

6) PLAN FOR CHRISTMAS PARTIES

Christmas parties are inevitable at this time of year.  Whilst it is good to relax and enjoy yourself after a long, hard year, too much partying can have a negative impact on your health.  However, if you put a little thought and planning into the parties you attend over the festive period you can come out of December with your health intact.  So by all means enjoy a few Christmas drinks over the festive period but try and moderate your alcohol intake at one or two of the parties.  If you do have a particularly heavy party one night then try and counteract the effects by doing some exercise the next day.  By following these tips you can enjoy the Christmas parties you attend without completely derailing your fitness goals.

7) BUY PRESENTS WITH A FITNESS THEME

One of the best ways to get yourself in the mood to exercise over Christmas is to motivate those around you to do the same.  This can be achieved by purchasing Christmas presents with a fitness theme for your friends and family.  If you have a friend who always says they will come jogging with you but keeps making excuses then get them a brand new set of trainers so that they have nowhere to hide.  If you are buying for a gadget lover then the Gripmaster and the Powerball are two excellent fitness gadgets which build wrist strength.  If you are buying for a younger boy then a football is both an excellent gift and a great way to initiate a Christmas kick around for the whole family.

SUMMARY

Christmas is probably the most difficult time of year when it comes to achieving your fitness goals.  The weather, the foods around you and the social occasions can all seem like they are working directly against your healthy lifestyle.  It is almost inevitable that your fitness levels will drop during the festive period.  However, with the tips in this article you can ensure that you maintain some level of fitness over Christmas and head into January raring to go.

*****

Want an early Christmas present?  Click the banner below to grab a copy of Lose Weight for the Holidays:

Now that Christmas is just around the corner you would hope to have all your presents bought, wrapped and placed under the tree.  However, every year it always seems that there are a few people who you just cannot find the right gift for.  So this year why not tackle the problem by introducing them to the world of fitness with one of the eight Christmas present ideas listed below.

1) FOOTBALL:- Christmas is traditionally a time where exercise takes a back seat.  So why not mix it up this year by getting someone a football?  Not only is it a perfect present for most boys but it can also be used to give the whole family some exercise over the festive period.  Simply drag everyone away from the TV for a few hours and suggest a Christmas kick around in your local park.

2) GRIPMASTER:- Whilst I have not yet personally tried the Gripmaster product I have read numerous positive reviews and it looks like a fantastic product.  Unlike most other grip strengthening products, the Gripmaster allows you to exercise each finger individually which means you can work on any weak fingers and bring them all up to equal strength.  Since it is portable and unique the Gripmaster is a great, fun way to gently initiate a friend or family member into the world of fitness.

3) GYM MEMBERSHIP:- Most gyms run offer trial memberships and a lot of them offer special festive deals on these.  So if you cannot think of any tangible Christmas gifts that would be suitable for a certain person this year, get them a gym membership.  If the person in question does not need too much motivation to start exercising then a standard gym membership should do.  However, if they need a little extra push you may want to get them a few introductory sessions with a personal trainer.

4) IPOD:- The iPod is not specifically a fitness product.  However, music is a great motivational tool to get people exercising.  It can make jogging more fun, help you power through a tough gym workout or give you the push you need to do some exercise when you really do not feel like it.  So if there is someone on your gift list who needs a little inspiration to get them exercising perhaps the iPod is a perfect present for them.  If they already have an iPod you could try “borrowing” it, purchasing some motivational tunes, loading them on to the iPod and then giving it back to them in time for Christmas.

5) NINTENDO WII:- If there is a gamer in your circle of family and friends who you want to make a little more active then the Nintendo Wii is the perfect present to combine your interests.  They will love it because they get a brand new games console and you will succeed in getting them more active because they will have to move around every time they play on the Wii.  If they already have a Wii then go one step further and get them Wii Fit – a videogame that is specifically focussed on improving your fitness.

6) POWERBALL:- The Powerball is another potential Christmas present that is both fun and promotes exercise.  The technique takes a while to get used to but once you master it the Powerball becomes very addictive and you will find yourself competing against friends and family members to get the highest score.

7) ROCKY BLU RAYS AND DVDS:- With the Christmas weather getting colder and colder it becomes increasingly difficult to find the motivation to exercise.  It can be very tempting to just sit on the couch in front of a warm fire and catch up on the festive films.  So why not give that special someone the motivation they need to exercise over Christmas by getting them one or more of the Rocky films?  After watching one of these films the recipient will be raring to go and start training like Mr Balboa himself.

8) TRAINERS:- Do you know anyone who you keep trying to get to train with you only for them to say they do not have the right equipment?  Well this year you can cut the excuses and get them a gift by giving them some trainers for Christmas.  Then next time you go ask them to come training it will be the perfect opportunity to test out their new present.

If you are looking for that last minute Christmas present then I hope this article has given you some ideas.  Whoever you are buying for the list above should contain a suitable gift.

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