Having trouble picking out gifts for your fitness lovers? Imagine knocking their gifts out of the park! Let me help with todays article and video!
I am traveling to 3 popular stores to show you the top 15 Christmas gifts to get for your secret Santa! We’re not stopping there, I am guiding you through online gift shopping for this holiday season!
I took a poll on the gym’s social media page (@Ironstrengthandconditioning) and in the gym with my clients to come up with the top 15 gift ideas they desire for this Christmas!
Let’s get to the real reason you came here; the 15 items!
#1 Massage guns
Massage guns are an amazing gift idea that can help reduce muscle soreness and stiffness from sitting all day or working out. Here’s the only downfall… They get EXPENSIVE. This is why I take you to TJ Maxx to help you find the best bang for your buck!
#2 Workout bands
This is a great option because it is very versatile. You can use bands for stretching, strength training and much more! It is worth noting that closed bands were more asked for than bands with handles.
#3 Workout belts
A good workout belt is vital in any serious lifters bag! These in the video are great options but if you have a serious powerlifter then you may want to look at 11mm or 13mm powerlifting belts. Belts may be a good one to ask them about because some people are picky.
#4 Subscription Boxes
These are such fun gifts! I get a monthly box from Iron Crate , It feels like Christmas every month when my subscription box comes in! They always bring great items I can use in the gym such as wrist wraps, shaker bottles, protein snacks, workouts and more! They even make cool themes each month! Use code “IRON30” at checkout for 30% off your 1st subscription box!
#5 Wrist wraps
I have a lot of younger athletes that ask about these in the gym. I think they can be a useful tool to help do more weight on certain exercises when your grip starts to give. It can be found in most lifters bags!
#6 Dip belts
If you have someone that likes to do pull ups, dips and other body weight exercises then you can’t go wrong with a dip belt to add more weight. If they cant do pull ups or dips yet then this may not be a useful gift right away.
#7 Knee sleeves
These are such a great gift for serious lifters. Powerlifters, CrossFit and anyone that does a lot of leg days will love them! These will keep the joint warm through their leg day to help increase performance!
#8 Yoga mat
Great for those who do a lot of home workouts, ab workouts and yoga! You may want to get a slightly thicker mat if they are using it for exercise. If they are doing yoga then you can use more of a thin mat!
#9 Dumbbells
This is a great piece of equipment to have in the house. If you have a home gym then people typically like to get adjustable dumbbells to save space unless they have enough space for more.
#10 Fitness trackers
The amount of people that have these now are crazy! If you are looking for one for your loved ones or friends then this can be a great tool to help them track some of their journey and keep them accountable.
#11 Supplements
This is a tricky one but if you know what brand and what supplements they use then you should be all good! If they are a beginner and wanting to try something for the 1st time then you may want to reach out to someone for guidance. A good starting point is typically a good protein powder, BCAAs, creatine and a good multivitamin.
#12 Meal prep container
This is good for the fitness lovers that really track their meals and always take food with them. It can also be a motivator if they don’t because it’s a new gift and people want to use new gifts!
#13 Bottles
Bottles are a necessity for fitness and nutrition. Shaker bottles, blenders and water bottles all play a big role. In the video, I explain in further detail about what bottle may be the best fit for you!
#14 Bluetooth headphones
These are a game changer and I was late to the party when I invested in bluetooth headphones. With normal headphones, the cord is cold at first if you put it in your shirt and if you leave it out and dangling, it’s always getting caught on stuff in the gym. Having cordless bluetooth headphones will save frustrations and those embarrassing moments when your headphones unplug and your Taylor Swift starts playing out loud.
#15 Fitness games
This was a unique one and really has caught on in the last few years. When I first saw these, I wasn’t impressed but now I have them on my wish list to switch it up and have some fun!
Well, that’s a wrap on our Top 15 Christmas Gifts For Fitness Lovers! I hope this helps! If you have questions, leave a comment and I’ll do my best to help!
Wether you are a beginner or advanced athlete, you can see benefits from performing these agility drills. For beginners, I want you to really focus on controlling your body and getting some coordination down. This will benefit you in SO many ways. As you practice this and become smoother, you can speed it up.
If you are more advanced, don’t neglect these just yet. This is where you can really add more speed to the field or court. When you go through these, I want you to not only make sure you are staying balanced but I want you to try going as fast as you can without losing control of each rep. This will apply a lot of carry over to things such as:
-Cross overs and side movements in basketball
-Clean breaks on the football field
-Power for baseball swings and base running
-Increased movement in tennis and soccer I would do 3 sets each exercise.
I want 12 seconds for advanced athletes. If you are a beginner, do 10 reps each to get the work in and focus on clean form.
I hope this helps! Best of luck to you in your sport!
This is super easy and fast to put together! Here’s all you need! You can use as much as desired for any of these but I try to even it out!
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💪Almonds
💪Walnuts
💪String Cheese
💪Cranberries
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I like to use one of the containers that my almonds came in to put all my ingredients in then just shake up and take on the go!
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I put the almonds and walnuts in then just used kitchen scissors to cut the string cheese into smaller pieces then threw my cranberries in! BOOM 💥 You’re done already! This can fuel you up through the day and is great to take on the go if you’re in a hurry.
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🏈Great snack for my football guys in two-a-days. It’s packed with protein, healthy fats for healthier hearts, joints and brain. Then also has calcium with the string cheese for stronger bones. The cranberries are great for blood flow which help with a lot of things but PLEASE watch if you are on any medications like BLOOD THINNERS, STATINS, ETC. please check with the doctor before if you are unsure. Also check for food allergies before eating.
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If you can eat this then I’m sure you will love it! Sweet and salty will really help satisfy your cravings if you want this as a weight loss snack, just use smaller portions. If you want to add some weight, add more ingredients especially the nuts due to the higher caloric count in almonds and walnuts.
It’s almost time for Black Friday! Which means Christmas is already around the corner. When shopping for someone that’s into fitness, there’s a couple things to pay attention to.
Some people can be very picky. Not because they are a picky person but because of different factors that are involved in their training. Some things to keep an eye on and maybe ask if you aren’t sure is:
1. What kind of fitness are they into?
Bodybuilding, CrossFit, powerlifting, yoga, etc. This can really help so you look in the right direction.
2. Supplement favorites?
Are they sensitive to caffeine, does whey protein mess with their stomach, do they have a flavor they can’t stand?
*DO NOT JUST TAKE A STAB IN THE DARK AND GRAB THE FIRST THING AT WALMART.
This can be an area where you might just want to avoid unless you have a really good idea what they use and like.
3. Do they have access to a gym?
This can decide whether to get some items or accessories for the gym or home.
4. Do they have this item already?
If it’s a supplement or subscription box then thats okay because it’s an investment that is made consistently. However if it’s a set of bands, do they have this set already? Do they need another set or should we grab something else?
So what makes the list?
Whether you have a family member, gym friend or you’re doing a random acts of kindness for someone into fitness, I plan of having you walk away knowing exactly what to pick for them! I have created a list of 10 items that you can’t go wrong with! Lets get started!
1) Fitness subscription box
Iron Crate
Every fitness lover finds monthly fitness subscription boxes super exciting! Think about it.. it’s basically a fitness Christmas each month! I love my monthly box I get from Iron Crate. We keep it exciting and fresh each month. We include the most trustworthy and highest quality products on the market. We also include workout programs to keep you busy in the gym and even throw in items that you can use such as shakers, gym accessories and fresh gear to wear!
Why try shopping for stuff and end up getting something they may not like when you can take out the middle man. We hand select the items each month and create a unique monthly Crate for our customers. We even take care of shipping too!
The best thing about Iron Crate is that the retail value adds up to anywhere from $80-$130 each month but the monthly subscription customers only pay $39.99 a month for a box full of fitness goodies! So you can get up to $130 worth of fitness for only $39.99!
Go grab an Iron Crate for you, a family member or a gym buddy to make their Christmas! You can save 15% off your first Iron Crate with using the code “CRATE15” at checkout!
Healthy snacks are such a great choice! The best part is that it fits all categories of fitness! Iron Crate has you covered again. We also carry amazing snacks packed with protein that make great treats for any fitness enthusiast. One huge favorite is the protein candies we carry from MusclePharm. They taste just like M&Ms but without all the sugar that will affect your blood sugar levels. They are also a great source of protein and the taste is out of this world 🤤 I snack on these all the time when I’m craving chocolate.. which is almost everyday. Grab some items and fill up a stocking for your fitness lover this Christmas!
Out of all vitamins, this one is going to be a huge seller this year. Most of us are deficient in vitamin D. They say that this specific vitamin may help protect against becoming infected with, and developing serious symptoms of COVID-19.
Healthline.com says “A new study that looked at 216 people with COVID-19 found that 80 percent didn’t have adequate levels of vitamin D in their blood“
That is going to be one thing right off the bat that increases sales on this vitamin. Let me explain why this is a great gift idea other than that. Vitamin D is known for helping to have healthy muscles, bones and teeth. It can also help keep your immune system healthy, regulate energy levels and aid in brain health. The benefits of this vitamin are a tool most of us need, making it the perfect item to throw on the Christmas list this year.
At home gym equipment
It’s 2020.. the gyms have been closed down once. Let’s be honest, it won’t hurt to have a couple things at the house just to be safe.
Here’s a list of home gym items I would go with.
4) Yoga mat
This is a good option because for most fitness categories, you will typically want some kind of mat or padding on the floor. This can protect the weights, floor and the lifter.
5) Glute resistance band
Glute resistance band from Ironcrate.co
Let me explain why I LOVE these and think everyone needs one. Our glutes are naturally weak. Especially if we sit at school or at a desk all day. This can cause low back pain and issues with the hamstrings. This glute band can help increase strength in the glutes and hips.
If you are an athlete, this tool can aid you like no other. It can help pre-activate the glutes which essentially turns them on to increase strength during your workout. This can increase overall strength and lead to more muscle activation for bigger muscles and better performance.
I hear the girls in my gym talk about this all the time.. They want better and bigger glutes. This band WILL help if used properly.
I use this band for me and my clients before all of our lower body days in the gym. It is one of my favorite investments and I believe you will be just as happy as I was when you get one.
We sell these for an amazing price on Ironcrate.co , just click the button below and it will take you to the item on my website so you can pick one up before we sell out.
Going with the adjustable ones compared to the ones that are coming already set at weights will save moolah. It also saves space which is a plus. You can get a good pair from places like Amazon or even Walmart. I would get a set with some kind of iron weights compared to the plastic weights. That is just my personal preference though. If you are on a surface where you need to take care of it, then plastic might be a better idea.
7) Resistance bands
This is a great gift idea. It is highly utilized by many fitness categories and has many functions making it a good tool to have at home.
There are 2 main bands that will pop up when you type this into the search bar. The ones on the left are great for exercise variety. If you don’t have dumbbells or any weights then this may be a better decision because it will give you more options. The bands on the right are very popular for other things. They do not have handles like the other set and are a closed band as to where the other set is open. These are great for athletes that do explosive workouts. It is also a great tool to have added in if you have a squat rack or bench set that can add band resistance. They will typically have pegs for bands on the bottom.
8) A good pair of wireless headphones
Notice I didn’t say Air Pods or Beats? This is one I would ask about if you think that person is picky because just like supplements or flavors, this can be one of those gifts that the person may want a specific pair. If you have the budget, I think Air Pods or Beats are the higher quality ones on the market. However, one of my brothers and sisters has a set of headphones that look just like Air Pods and operate at just about the same level, so if that person isn’t picky, those are a better option if you have a lower budget in mind.
This is personally one of the items on my list this year. I like my normal headphones but I find myself always in a hassle messing with the cord. I do a lot of work involving my headphones and don’t always want to carry my phone on me so I like the thought of not worrying about the wire getting in the way or getting stuck on everything.
9) Shaker bottle custom to their favorite interest
The shaker bottle companies have been changing the game lately with their special series they are always dropping. They have bottles with teams, super heroes, food items and yes even some with avocados working out on them.
As someone that loves a lot of different fitness categories, there is something about having a flashy shaker bottle or one that is custom to what your interest are that makes you feel some type of way. Remember that feeling when you got that fresh new Scooby lunch box back in 1st grade, and you couldn’t wait to show it off? Yea that feeling. So take note of what their interested in and search it up.
10) Smart Watch
Apple, Fitbit and Fossil have amazing smart watch products. No matter what category your fitness lover is into, the watch makes working out so much fun!
This is also a great gift to get a beginner because it can really keeps them motivated by little things like “filling the rings” on the watches. Basically it sets goals for you such as walking distance, calories burned, time standing, etc. As you accomplish the goals, it fills up rings on your watch. This is like checking off something on a to do list. It gives a great sense of accomplishment!
Lets WRAP this up, get it.. Christmas.. gifts..HA, not funny, I know
There are a lot of amazing products out there that are going to be brought to your attention due to high marketing around the holidays. This doesn’t mean you have to get the 1st thing you see on the commercials. Next thing you know, you’re getting a shake weight for your grandson that is into powerlifting. So trust me, this is a good list that can really meet expectations for all fitness categories.
Wanna see another list for a specific category such as athletes, cross fit, runners, etc? Leave me a comment below and let me know what you want to see! Also let me know if you have any items that you think should be added to the list!
Welcome to another Workout Wednesday! Today we are hitting chest and back! We are going to use the “3 Bench Angles in 3 Minutes” technique that we saw in yesterdays post.
Start this workout with a good warm up. Here is an example warm up I would perform before this workout:
Bike – 5 minutes Shoulder swings – 10 each way, 20 total Band pull aparts – 2 x 15 Push ups – 2 x 10
Now that we have a warm up in, lets get started with 3 sets of pull ups till failure. If you can not do a pull up, do assisted pull ups if possible for at least 8-10 reps each set. If you have no access to assisted pull ups, do lat pull downs. Set the weight stack to your body weight and do as many as possible.
After that comes the dumbbell bench presses. If you haven’t read yesterday’s post on the 3 Bench Angles in 3 Minutes then check it out so it all makes sense for you. You will do 2-3 sets with 60 seconds of rest after a whole set is complete.
We are making our way to the cable machine after for some reverse cable flys to target our rear delts.
Picture was used from google images.
We will then hit seated cable rows with a close grip. We will start heavy and decrease the weight as the reps increase. The catch here is that after every set you complete, switch weight and get right back to work. This will pump the back up before you leave the gym.
All in all, this workout should be something you can complete in 30-40 minutes if you get to work and don’t get distracted. This will be a solid workout though, use your better judgment for the weights you pick. Do something challenging but nothing that will break down form.
Try this one out next time you go to the gym and let me know what you think! Have a good Wednesday!
You ever have your tunes on shuffle and in the middle of one of your last sets, one of three things happen..
music stops out of no where, maybe wifi is messing up in the gym or your app seems to want to make you mad by closing out.
an ad from pandora comes on about weird random stuff.
Taylor Swift comes on, and not that I don’t totally headband with some T-Swift but just not my jam when I am cranking out my heavier sets.
If this has happened to you, welcome to the club. Now obviously not all of us have our music on shuffle when we workout. We tend to have a favorite station, playlist or genre of music we like to listen to. What if I told you that the music that comes out of your earbuds could play a roll in your exercise performance?
There has been studies dated back as far as 1911 when Leonard Ayres, an American investigator noted that people that would cycle were moving faster when a band was playing compared to when it was silent. (This is from the source listed below at the bottom of this post)
Studies show that when we workout to music, we tend to ignore the pain and fatigue feeling that we get which in turn can lead to pushing through more weight, longer runs and more total effort in our exercise.
People that run tend to like songs with beats around 160-165bpm (beats per minute). That is probably cause it is natural for our bodies to want to move to a beat, and the faster the beat, the faster we tend to move.
WTF Fact of the day… I was listening to The School of Greatness Podcast with Lewis Howes and he had Jon Taffer from Bar Rescue, that show is the sheeet. He was discussing about how he would increase the bar music at his own bar from something slower, probably around 90-120bpm to about 140-160bpm. He would do this because he noticed a faster table turnover rate, meaning he could get more customers into his bar and out faster which in turn brings him more chedda. As you can see he is a very smart man when it comes to that but he uses the whole, more beats = more movement thing to actually make himself more money. Knowledge bomb, your welcome.
Back to the article.. as you can see, music can make a huge difference in many ways. But the bigger things we look at when it comes to exercising is that it distracts our pain/fatigue level and make us want to move more (exercise). So go back and make sure you got that playlist bumpin for your next workout!
Here are 5 of my top songs in my playlist currently. I am a huge fan of all music and I enjoy listening to podcast as well but when I need to juices flowing, I go to these 5 songs!
HAPPY HALLOWEEN EVERYONE! So very sorry I haven’t posted in such a long time, I got so busy opening my gym, training and coaching. I want to try posting more because I have sooooo very much I want to share and teach you guys! I hope you enjoy this workout I made today. Something that should really give ya a challenge and make you work! Let me know how you do, time yourself each set and try to beat the previous times!
Here’s an entertaining workout for those who get bored with the game😂 hopefully there are a lot of turnovers and sacks cause I’m in it for the food haha
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Hope everyone has a great night watching the game and has safe drives home from wherever you are. Please don’t drink and drive. By doing that you are not only making one of the dumbest mistakes of your life but you are putting your life in danger as well as others who don’t deserve to deal with that. Sorry for having a serious moment but I know it’s a big event and the bars will be packed. With that being said, have fun and go eagles!!
Unless you hate legs, then you probably won’t do this one…
You should still try this cause there is nothing like a good ol leg day.
So let me explain how this one will work. We are starting with a back squat to front squat. You have 5 sets of 6 total, 3 each variation. So you will get under the bar and un-rack it, walk it out, do 3 back squats then re-rack it. Now don’t walk away just yet, as soon as you re-rack it, set it up for a front squat and bring that baby back out for 3 reps. After you complete those 3 reps then rack it and grab a drink, you have just finished one set.
Next we have leg press. We are tackling 100 reps with as little rest as possible so try getting as many reps done as possible each time until you reach 100. Don’t load the leg press so heavy you can’t do 10, load it accordingly. 1-2 plates on each side is plenty.
Time to finish off with calves. We are staying at the leg press for this. We will do 3 sets of 30 reps, 10 will be with your toes pointed inward, 10 with your toes pointed straight then the last 10 will be with your toes pointed outward. This will help to work all angles of the calf.
After you can finish with some cool down stretching or some walking lunges. This workout will give you a pump and a challenge so bring your A game for this one!!
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