With the holiday season in full gear, Christmas is going to sneak up and those last-minute shopping nights are going to be full of long lines and cranky customers. It’s all about planning ahead and doing your research to find that perfect gift! However, Finding that perfect Christmas gift can be very difficult, especially since studies show that 60% of Americans receive unwanted Christmas gifts.

Some of the easies people to shop for are those Health and Fitness gurus. With so many options out on the market to choose from, you are sure to find the perfect gift that will get well used throughout the year. Below is a list of some of the top 2010 health and fitness Christmas gifts to ensure one’s excitement on that Christmas morning

2010 Health and Fitness Christmas Gift Ideas

Stocking Stuffers

- Ipod Armband
Ipod armbands are great for runners who love listening to music while on the go. This great device allows one to run hands free while not having to worry about their ipod falling off the treadmill of slipping out of one’s sweaty palms.

- Non-Slip Headbands
If there is one thing that is annoying during a long run or track on the elliptical is hair flying in the face. Headbands are a great resource to keep the hair out of the way, but not all headbands stay put while on the go. These non-slip headbands from athleta.com will be sure to keep those flyaways out of the face and not to mention a great fashion statement!
Check outathleta.com or girl in motion headbands

- Handwarmers
Living back east can put a damper on those who love to workout outside in the winter. For those that dare to attack the snow, these little guys on and you are sure to keep those toes and fingers warm

Gift Ideas

- Yoga Accessories
Yoga is one of the hottest types of exercise in 2010. From yoga mats, DVDs, and clothing, yoga gifts are sure to be a hit. For those who aren’t yoga savvy check out these great yoga gift ideas include yoga mat bags, mats, equipment and more:
Check out lululemon.com
or for a cheaper route, check out walmarts yoga accessories

- Heart Rate Monitor
A heart rate monitor is a device that provides fitness lovers with a tracking device for the amount of calories burned during a given workout. Unlike most exercise machines that give inaccurate calorie burning numbers, heart rate monitors personalize calories burned by taking into consideration height, weight, and a precise heart rate.

- Workout DVDs
Workout DVDs are great sources of fitness during the winter when it’s below zero and the thought of leaving the house to get to the gym is just not even thinkable. Beachbody.com has the hottest seasons workout programs such Insanity, P90X, and TurboFire.

- Nike Plus Ipod Sports Kid
This sport kid connects the Nike Plus shoe to an Apple iPod nano, iPhone, and iPod touch to track speed, distance, pace, and calories burned. It’s a great motivational tool to track one’s progress!

- Workout Clothing
Workout clothing is always a hit for health and fitness lovers. Nothing is more comfortable and fitting than a new pair of workout pants and a new jacket to stay warm on the hike to the gym. Although Nike and adidas can add up fast during the holidays, check out the sales rack for great deals and savings!

- Subscription to Fitness Magazine
Fitness magazines are great gifts that last the entire year. With a years supple of magazines, one can keep up with the hottest and latest workout trends. Prices as low as $12.00 for a 2-year subscription. Check out fitnessmagazine.com for details

- Hungry Girl Cookbooks

Hungry-Girl is famous for her low calorie, health meal ideas that are fast and easy to make. Hungry-Girl is sure to keep the stomach full and satisfied while keep the waistline at it’s smallest

- Apple itunes Giftcard
Running to the same music each and everyday can get old fast. Getting an i-tunes gift card allows your loved ones to download the newest tunes to keep those feet moving and grooving!

There you have it. . .

The hottest health and fitness Christmas gift ideas. 

Have a great gift idea to add to the list? Leave a comment to share with the rest of us!

Hard a Work

It’s been approximately five months since I started working as a registered nurse and five months of attempting to live the night shift life. They say it takes about a year to get use to… I can’t wait for that day to come! Working night shifts has many benefits, one being that you get paid more and the other that you don’t have to deal with family members and if you are lucky a few of your patients can sleep a few hours here and here.

On the down side of working night shift is the statistics of obesity in night shift workers… especially in nursing. The stress and attempt to stay up for twelve hours in the middle of the night has lead to major health issues and of course weight gain. This lack of sleep and stress has caused nurses to rely on vending machines and high sugar foods to stay awake throughout the night.

When I started working night shifts I made a vow that I would not become one of those statistics. It’s easier said than done when 3am rolls around and a big slice of pizza is brought up by one of my co-workers. All desires and motives to stay healthy at this thrown out the window at this point.

So in my journey towards living a healthy lifestyle while working night shifts, I have set up a few guidelines that I believe have and will continue to work for me.

How to Lose Weight on a Night Shift Schedule

1.) Pack Your Own Food

I love salad bars but at 2am the thought of salad disgusts me. Pizza, Ice Cream, and Burgers, YES! Therefore I have learned that packing my lunch bag full of healthy foods prevents me from even being tempted with eating in the cafeteria.

2.) Snacks vs. Meals

While some people may need one big meal around 1am, I have found that eating small meals through the night works much better for me. Eating small meals rather than one large not only prevents a food coma from striking at 4 am, but it also keeps your metabolism revved up throughout the entire night.

3.) Drink Water

Caffeine is one thing I have relied on way too much through my 12-hour work night. There are plenty of times where I come home and realize that I didn’t even have a sip of water. I have made it point to bring two 32 oz bottles of water as well as a PowerAde to keep my hydrated through the night while charting. Ironically I have found that drinking more water and less soda has given me more energy and helps keep me awake. The only problem is that I’m more often in the restroom from all the water rather in the patients’ rooms.

4.) Exercise

The last thing a night shift worker wants to do when coming off a 12-hour shift all night or even before going into work is exercising. I use to workout 5-6 days a week. I absolutely loved working out however these days I have to force myself to the gym… that is when I feel like it. Throughout my experience I have learned that working out right when I get off work ensure I make it the gym. There are just too many obstacles to get around when I wake up.

Make every bit count at work as well. I have learned that when I am tired I can simply get my blood pumping by doing brisk walks around the floor. Standing while not charting is better than sitting and moving is better than standing so I’m making a mental note to find stuff to do that gets me moving.

5.) Planning

Planning out meals and scheduling workouts is the only way to stay healthy on night shift. Like I stated above, desire and motives fly out the window when I’m tired. While I don’t think a strict schedule is necessary for everyone, I have found that it works for me during this initial night shift period of my life.

6.) Make Sleep a Priority

Sleep is essential to health. In fact, lack of sleep has been linked with an array of health issues. When I first started working night shift, I was luck to get a few hours of sleep in here and there. I would stay up all day the last night of my shift to get back into a normal schedule. However, our bodies just aren’t made to do this. I have made sleep top priority in turning off my phone, blacking out my bedroom, and not planning anything until I get at least 7-8 hours of sleep.

So there you have my game plan! By no means is this game plan going to make it easier when I’m dead beat tired and all I want to do in sleep my life away, but at least it gives me direction and focus.

Here are tonights’ snacks I have brought to nibble on throughout my shift:

0% Greek Yogurt with Frozen Berries

Greek Yogurt provides high protein to keep me full and away from the vending machines. The berries add perfection!

Broccoli with Jalapeno Yogurt Dip

I usually pack a ton of dried broccoli. The fiber in these little guys also helps with keeping full. Jalapeno Yogurt Dip is by far my biggest addiction right now.

Pretzels with Laughing Cow Cheese

Don’t ask how I found this combination but I love dipping my pretzels in laughing cow cheese wedges and it helps me from not eating the entire large bag of pretzels… which I am known for. Once the cheese wedge is gone, the pretzel bag gets put away. Although now with working, I have portioned out my servings.

Water, Water, Water

Got to get my water in! I’m not going to lie, a Diet Coke will play a part in there somewhere but at least it’s not my main drink for the night. Water will be hosting this night!

Well it’s off to work! Day 2 of 3 is always the hardest for me.

According to dictionary.com, commitment is defined as:

commitment  (k??m?tm?nt, k??m?t ? l)

— n

1.            the act of committing or pledging

2.            the state of being committed or pledged

3.            an obligation, promise, etc that restricts one’s freedom of action

4.            the referral of a bill to a committee or legislature

5.            law  Also called (esp formerly): mittimus  a written order of a court directing that a person be imprisoned

6.            the official consignment of a person to a mental hospital or prison

7.            commission or perpetration, esp of a crime

8.            a future financial obligation or contingent liability

The definition of “commitment” goes far beyond a decision. It should hold someone captive from the freedom of making effortless choices on any given day. A commitment causes one to question their actions that might go against a goal or desire. It’s not easy. A commitment takes time and energy to consciously choose which direction one will go to get towards where one wants to be.

That being said, eating healthy, losing weight, or exercising on a consistent basis takes a great deal of commitment… Not an interest to do all these things but C-O-M-M-I-T-M-E-N-T. What is the different between interest and commitment? One produces a simple desire while the other creates an actual result. The interest to change towards a healthy lifestyle usually comes when a desire is stirred about from the act of overeat at a meal or the realization that one has been sitting on the couch for the past month. The commitment is easily made at this point. When you are full and over stuffed, commitment to a diet or exercise is easy. But where does a commitment stand when that one slice of pizza just isn’t enough or the emotional eating state jumps into full play? These are times where most people depart from commitment and throw their hands in their air.

If you are looking for change towards a healthy lifestyle than you are going to have to prepare yourself for the commitment. Commitment is the sole factor in change. It is the means of cause for results. So what do you do when the times get tough and you don’t have the strength the put the fork down and walk away from the chocolate cake?

Here are some great tips to help you stay committed to change when you just don’t care:

1.) Write out a plan and stick to it. When it isn’t it writing than the choices are though to make when your heart says Y-E-S to the cake and your mind is saying N-O. Same with exercise, mark it on your iphone and don’t double book yourself!

2.) Drink plenty of water. Dehydration can be confused with hunger pains. So keep yourself hydrated with at least 8 glasses of water a day.

3.) Phone a friend. Feel like the urge to say no is just too much to bear? Get your mind off things by calling an accountability partner or simply catch up with a long lost friend till dinner comes.

4.) Go for a walk. Not only are you getting in your exercise for the day but also exercise is known to suppress one’s appetite and a great distraction.

5.) Go to bed early. Those who are tired are less likely to keep commitment because they don’t have the energy to say N-O when put in a tough spot. Not to mention the energy to go to the gym and give 100% of an effort to that treadmill.

Results come from each and every decision you make the day you make a commitment and on forward. So for every extra slice of pizza you grab or for every starbucks drink you get, a result will follow. Don’t think that just because it was one time that it doesn’t count. Remember, EVERY choice has a consequence in your commitment towards change.

“There’s a difference between interest and commitment. When you’re interested in doing something, you do it only when circumstances permit. When you’re committed to something, you accept no excuses, only results.”

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Image: photostock / FreeDigitalPhotos.net

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The 4-Hour Body Diet

Tim Ferriss goes outside of the box when it comes to diet and weight loss. While most people just go with the traditional weight loss of calories in vs. calories out, Tim Ferriss questions historical weight loss theories to define and conquer the arena of diet and nutrition through experimentation… and what is to be found? Rapid weight loss without endless hours at the gym and starving at night as you go to bed.

Tim Ferriss’ The 4-Hour Body Diet, also known as the Slow Carb Diet, could possibly help one loss up to 20 pounds in just 30 days when eating the right combination of foods. While many people would say that Tim Ferriss is an extremist, his stance on the 4-hour body diet is so simple that anyone can follow the plan and not waste thousands of dollars on products other companies bring with their diet plan.

Ferriss quotes in his book, “If results are fast and measurable, self-discipline isn’t needed.” The 4-hour body diet doesn’t require much. The theory of “less is more” is proven to be true as there is much less effort put into this weight loss regime than most other diet regimens where countless hours in the gym are required and self discipline is at its highest. With the 4-hour body you eat to your hearts content with one cheat day a week to get rid of all those “forbidden food” cravings.

Here is the break down of 5 simple rules to follow on the 4-hour body diet:

Rule #1: Avoid “white” carbohydrates.

- Don’t eat bread, pasta, rice, grains, potatoes, breaded/ fried foods or any carbs for that matter

- No Dairy

Simple white carbohydrates have been coined to weight loss throughout the years. Not only are they high in calories but they don’t offer anything to the body as far as nutrients. These foods hit the spot while in the moment of indulgence, but never satisfy the hunger pains. Why is that? Simple white carbohydrates spike insulin levels that in return stores fat for a rainy day… and lets face it, Americans just don’t have those kind of rainy days!

On this diet plan, all carbohydrates/breads are forbidden for 6 out of the 7 days. This includes oats, wheat, and other breads outside of the “white” carb category. However, unlike Atkins and other non-carb diets, beans of any kind are allowed. Why, you ask! Beans are considered “slow carbs,” hints the name of the diet. Slow carbs are high in fiber and take longer to break down in the body, allowing one to feel full longer and steadily release energy rather than one huge spike in your day.

Rule #2: Eat the same few meals over and over again.

- Keeping meals simple, prevents your from emotional eating

Mixing and matching foods from the list below will allow creativity without going overboard:

Protein:

- Eggs

- Chicken

- Beef (grass-fed)

- Fish

- Pork

Legumes:

- Lentils

- Black Beans

- Pinto Beans

- Red Beans

- Soybeans

Vegetables:

- Spinach

- Mixed Veggies

- Sauerkraut, Kimchee

- Asparagus

- Peas

- Broccoli

- Green Beans

While this may seem very restrictive in food choice, the foods can be combined in creative ways using seasonings, oils, and nuts to spice each meal up.

Rule #3: Don’t Drink Calories

This is quiet the obvious… drinking calories for the most part doesn’t leave you feeling full and satisfied. Simply wasted calories! Tim Ferriss encourages drinking as much water as possible with unlimited unsweetened tea and coffee with no more than 2 tablespoons of creamer and suggests cinnamon for taste.

Rule #4: Don’t Eat Fruit

This is where Tim Ferriss goes against the norm of eating 5 servings of fruits a day. While I still question this theory, it makes a stance that our ancestors more than likely didn’t eat fruits in the winter over 500 years ago and they survived.

Fruits are high is sugar and fructose that eventually is converted to glycerol phosphate, leading to fat storage… leading to weight gain.

With this being said, on the cheat day, all foods are a go and therefore fruit can be consumed in massive quantity at this time.

Rule #5: Take One Day Off

A day of eating whatever you please after spending 6 days of strict/healthy eating allows one to not only get rid of those foods you have been craving all week but give light at the end of the tunnel on those days that you are struggling with.

The body is like an amphibian that adapts quickly to change. A diet regimen that is constantly the same while eventually allows the body to catch on and start to adjust to stay in one place. Cheat days are meant to go hog wild. All desserts, hamburgers, dairy products, and fruits are taken out of purgatory. This huge spike in calories shocks the body into preventing a plateau.

Ferriss quotes, “That’s right: eating pure crap can help you lose fat. Welcome to Utopia” Pure Heaven once a week pushes all guilt aside to enjoy that cheesecake or apple fritter you have been craving for years.

So what do I think about this diet?

My first thoughts, Hell no! I could never survive without my carbs. Carbs have been my best friend for years. I could never forgo these little guys. Beans just can’t replace the glorious taste of simple sliced bread with butter.

After trying this diet for several weeks I have found my energy levels to be out of this world while taming that sweet tooth that I have failed at taming for years. And who would have thought that this whole “no carb” thing would actually be satisfying. I was shocked after my second week to not even crave breads and sugar on my cheat day… it was kind of sad to say the least.

On the other hand, dairy and fruits are found to be essential to any diet. I think this is where supplements are crucial to prevent calcium & antioxidant deficiency.

But don’t take it for my word, get the book and check it out for yourself.

Congratulations to Tracie Trump for winning the CSN Store gift card!

According to Tracie Trump, she wanted to use her gift card to buy Paula Deen Cookware. Nothing screams more than sticks of butter when hearing Paula Deen’s name. . . attempt to cook something she-fit approved!

How to Break a Weight Loss Plateau

Don’t be frightened that your scale isn’t budging. Contrary to popular belief, majority of people who strive to lose weight will always hit a weight loss plateau at one point or another in their journey. The body is always trying to keep a state of equilibrium by adapting to changes. What has working at one point is not working now because your body has adjusted to your exercise and nutrition plan. The key to any weight loss plateau is recognizing this plateau stage and making the necessary changes in order to shred those pounds.

The definition of Insanity is “doing the same thing over and over again but expecting different results.” Most people that hit this stage meet this definition because they continue to workout at the same intensity and eat the same caloric intake when the scale isn’t moving. If you are ready to jump off your plateau than you are going to have to make several changes.

Here are 5 simple tips that will get your scale moving in no time!

1.) Mix-Up Your Workout

Like I stated earlier, the body is highly adaptable. Mixing up your workout will not only put the fun back into your workout routines, but will also shock your body from the previously adapted exercise program you were doing. Swim one day and run the next. This way your body isn’t expecting that 20-minute run everyday. If you really enjoy what you are doing now, increase your speed for a high intensity workout.

2.) Zig-Zag Your Calories

Your body is use to the same caloric intake, day in and day out. Throw your body for a loop by increasing your calories one day and then deceasing them the next. Take for example a 1500 calorie diet. One day eat 1800 calories and then the next eat 1200 calories. This way you are still eating 1500 calories, but just dividing it up within 2 days. But never, ever do below 1200 calories due to nutritional purposes or you will find yourself back on a plateau.

3.) Weight Lifting

If you are not lifting weights now, your plateau could be caused by a lack in muscle mass. The more muscle you have the higher your metabolism is going to be, ultimately burning more fat and calories during rest. Have no fear of looking like a body builder! Lifting less weight with more repetitions will build lean muscle rather than bulk.

4.) Eat 5-6 Small Meals A Day

Frequently eating throughout the day will increase your metabolism to burn more calories and fat at a faster pace. This doesn’t mean that you are eating 5-6 huge meals, but rather dividing up your calories, protein, and fats to create mini meals. When you eat, your metabolism increases to digest the food. Spreading out your calories throughout the day will keep your metabolism burning and going strong!

5.) Water, Water, Water

Drinking water will increase your metabolism as it flushes out your system. Not to mention that you need to replenish what is being lost during your workouts. Drinking 8 cups of COLD water a day will cause an increase in calories burned because the body has to work to increase the body temperature.

By following these 5 tips you are sure to get over your weight loss plateau. A great website to ensure proper nutrition and weight loss is sparkpeople.com. This site will also aid in your weight loss journey.