50% Off Turbulence Training - Time Sensitive!

If one of your New Years resolutions is to get fit in 2010, Craig Ballantyne has just made it that much easier.

Until 9pm ET, Jan 1, 2010 you can get the Turbulence Training Rapid Fat Loss Program PLUS a 30-day membership to the TT Members site PLUS five bonus workouts!

Click HERE for details!

Ok folks - NO MORE EXCUSES! It's a New Year and here's to a healthier you!

Train hard; stay strong; happy 2010!

Peace.

Susan


Note: Because I feel strongly about the value of this product, CFB is an affiliate for Turbulence Training. This means that should you choose to purchase this product via a link on CFB, a small stipend is paid by the manufacturer. Today, all money generated as a result of these affiliate marketing efforts is re-invested back into CFB.

Happy New Year!

For the last official CFB posting of 2009 I wanted to take the opportunity to thank all of my readers for another wonderful year!

As someone who has always taken my health for granted, 2009 has taught me that it is indeed the most precious gift and one that we should do everything within our power to maintain.

I'm feeling strong enough to begin working out full time again and for 2010 I'm going to take CFB back to its roots; writing a good deal about my own personal workouts and the trials and tribulations that go along with them.

I'll pretty much be starting from square one, and hope to have many of you join me along the way.

You will also meet two CFB Readers who have decided to make the commitment and enter the 7th Turbulence Training Transformation Contest. They will keep us posted throughout the next 3-months on their progress so let's cheer them on!

If you're carrying around alot of extra weight or just a few extra pounds, make 2010 the year that you become a slimmer, healthier you!

I feel that it is going to be a fabulous year and I'm anxious to get started.

In the meantime, a very happy and healthy New Year to you and your family!

Train hard; stay strong.

Peace.

Susan

Interval Training 2010

There was a time not too long ago that interval training was used solely in conjunction with cardio workouts such as cycling, running and rowing.

Well, interval training has come a long way baby and if you can't get to the gym to use a fancy piece of cardio equipment, NO PROBLEM!

Here are three ideas for interval training workouts you can start today - no treadmill required.

1. Bodyweight Intervals

When putting together a bodyweight cardio circuit consider:

a) A fast, dynamic bodyweight exercise
b) A total bodyweight warm-up exercise
c) An easy push-up (kneeling is ok if you are a beginner)
d) A single leg exercise
e) An upper back exercise
f) Another single leg exercise
g) A total body core exercise
h) Another total boy, fast paced, dynamic exercise

Do this a 1 giant circuit with no rest between exercises. Rest 1 minute at the end of the circuit and go through the circuit 1 - 3 more times, depending on your level of fitness.

My interval workout for today is a modified version of the Week 1 Turbulence Training Bodyweight 1000/Bodyweight Challlenge Workout:

30 Jumping Jacks
40 Squats
10 Push-ups
20 Walking Lunges (10 reps per side)
10 Assisted Pull-ups
25 Bulgarian Squats
Plank (2 minutes)
25 Mountain Climbers


2. Tabata Dumbbell Intervals

I can already hear the moans and groans from those of you familiar with Tabata intervals. They're killer (limit Tabata's to 2x/week). Then again, they're also highly effective.

For those of you not familiar with Dr. Tabata's work, his research concluded that 8 sets of 20-second work intervals (at maximum intensity), alternating with 10-second rest intervals are most effective for improving VO2 max.

To perform a Tabata interval workout using dumbbells, we're going to focus on an exercise that incorporates a large number of muscles -- the dumbbell squat-press.

Unless you have a Gymboss or another interval timer, you will need the ability to see a wall clock with a second hand while performing this exercise.

Here's what you do:

- Perform as many reps as you can for 20-seconds. Work at maximum intensity.
- Rest for 10-seconds
- Repeat 7 more times
- Be kind as you're cursing me under your breathe (what you have left of it!)


3. Shuttle Runs

For those running fools out there, try getting off the treadmill and giving shuttle runs a try!

Anyone who has been on a soccer or basketball team has likely performed shuttle run drills. To perform the exercise:

- Set up markers (such cones or tape) 25 yards apart
- Sprint from one market to the other and back. That's one rep.
- Do 6 reps as fast as you can (300 yards total)
- Time your results for the entire 6 reps
- Rest 5 minutes
- Repeat the drill
- Add the times for both drills together and divide by 2 to get your average time
- Work to beat that time your next session!

So that you have a goal to shoot for, according to the US Military Academy, West Point, the top West Point men score 52 seconds and the women score 58 seconds. Their maximum acceptable time is 65 seconds for men and 79 seconds for women.

Regardless of your results, I guarantee this drill will help to increase your endurance, speed and overall quickness and of course, it will give you one heck of a workout.

Let me know how you do if you give this a try!

Train hard; stay strong.

Peace.

Susan


Note: Because I feel strongly about the value of these products, Catapult Fitness Blog is an affiliate for the Gymboss Interval Timer and Turbulence Training. This means that should you choose to purchase these products via a link on Catapult Fitness Blog, a small stipend is paid by the manufacturer. Today, all money generated as a result of these affiliate marketing efforts is re-invested back into Catapult Fitness Blog.

State Of The Union On Obesity

As you begin to think about your 2010 fitness and nutrition goals, consider this -

Obesity is growing faster than any previous public health issue the United States has faced. If current trends continue, 103 million American adults will be considered obese by 2018.

This is from a very interesting report that came out last month entitled, The Future Costs of Obesity, a collaborative report from United Health Foundation, the American Public Health Association and Partnership for Prevention and based on research by Kenneth Thorpe, Ph.D. of Emory University.

The report describes the current situation as Amercian society has become 'obesogenic,' characterized by environments that promote increased food intake, non-healthful foods, and physical inactivity."


Not surprisingly the majority of states with the lowest obesity rates are those which benefit from outdoor winter activities such as skiing, snowboarding and snowshoeing.

70% of the states that suffer from the highest obesity rates are located in the South, which is interesting since many of these states benefit from warmer climate and thus an extended outdoor season.

If health issues don't motivate you to make changes in 2010, perhaps monetary pitfalls will. According to the report, at the national level, in 10 years, the US is expected to spend over $343 billion on health care costs that are attributable to obesity if rates continue to increase at their current levels.

In 2018 the cost of obesity at a national level is projected to be $1,425 per person, rising from $361 per adult today.

Something to think about before you take another dip in to that eggnog.

Train hard; stay strong; Merry Christmas to those celebrating!

Peace.

Susan

Sets, Reps and Other Things ...

I wanted to share two charts with CFB readers.

The first is based on a recently released position paper by The American College of Sports Medicine, offering guidelines on how to build a solid strength training routine. Here is what they recommend:


* The heavier the weight, the lower the number of reps per set.
Note: Click image to enlarge

The next chart is something that I put together that outlines CFB recommendations on set and rep ranges based on the type of workout you're performing


Note: Click image to enlarge

Hope you find these useful!

Train hard; stay strong.

Peace.

Susan

One Day Left ...

There's one day left to order these fabulous fitness stocking stuffers from Amazon.com and have them in time for Christmas!

Jump Stretch FlexBand, Light Band, Purple, 50 Lb. Resistance, #4 Band

Valeo Deluxe Speed Jump Rope

Valeo Dual Ab Wheel

Jillian Michaels - 30 Day Shred

For those of you in the mid-Atlantic and North East contending with this weekends blizzard, not a bad way to get in some last minute Christmas shopping. Best of all - the price points on the above items are $6.50 - $30.00 and all qualify for free shipping (orders must total < $25).

Train hard; stay strong; be safe if you're in the blizzard zone!

Peace.

Susan

Happy Birthday To Me!

To celebrate my birthday (YES, it's today!) I am off to the gym with my handy-dandy Gymboss to do the Incinerate Fat NOW HIIT workout I posted earlier this week on CFB. I'm following that up with a manicure and pedicure and then a wonderful dinner on the town.

I'd also like to celebrate my birthday by offering what I feel is a pretty cool incentive to one of my CFB readers.

Voting for the 6th Turbulence Training Transformation Contest started yesterday and runs through 12/18. Check out the photos and while you're there - vote!

If those photos alone aren't enough to inspire you to make 2010 the year you transform your body, the 7th Turbulence Training Transformation Contest starts on December 27 and I would LOVE to see a Catapult Fitness Blog reader represented!

If you're interested in being that person, email me at AskTheTrainer@CatapultFitnessBlog.com with the Subject Line: 7th TT Transformation Contest.

I'm looking for someone who is seriously going to see this process through from start to finish.

The contest lasts 12-weeks over which time you will absolutely transform your body. In the past prizes have included:

1st Place Grand Prize - $1000 plus a 3-Year Platinum TT Membership
2nd Place - $500 plus a 2-Year Platinum TT Membership
3rd Place - $250 plus a 1-Year Platinum TT Membership

As you can see, not only do you have the opportunity to entirely transform the way you look, but there are some nice cash prizes to boot.

As a Catapult Fitness Blog reader, in return for a weekly blog posting highlighting your efforts (how's this for keeping you accountable?), and progress photos, CFB will provide you with the following:

- 2 Turbulence Training workouts of your choice and,

- An autographed copy of Jillian Michaels Master Your Metabolism to ensure that you have the nutrition portion of the program in check.

So, there you have it. Craig Ballantyne will kick your butt, Jillian Michaels will make sure that you're eating optimally to realize results and CFB will help you foot the bill.

Any takers?

Train hard; stay strong.

Peace.

Susan


Note: Because I feel strongly about the value of these products, Catapult Fitness Blog is an affiliate for the Gymboss Interval Timer and Turbulence Training. This means that should you choose to purchase these products via a link on Catapult Fitness Blog, a small stipend is paid by the manufacturer. Today, all money generated as a result of these affiliate marketing efforts is re-invested back into Catapult Fitness Blog.

Soda Kills

This past September subway billboards was the media of choice in a highly aggressive campaign warning against the danger of sugary drinks; a major factor in our current obesity epidemic.

This time around the New York City Health Department is utilizing YouTube for its anti-obesity campaign.



Love them or hate them, these campaigns definitely stir up emotion as can be seen from the hundreds of comments rolling in across the web and social media. Comments range from "It got me...I'll never drink soda again. " to "Nothing like spending millions of tax dollars on this silliness."

[Sources: YouTube and NY Daily News.com, respectively]

Some folks believe that shock-advertising grabs your attention and makes you think, while others believe it can be downright insulting.

What's your opinion?

Train hard; stay strong.

Susan

Incinerate Fat NOW

If you are a long time CFB reader you well know my love affair with High Intensity Interval Training.

While I don't believe that High Intensity Interval Training (HIIT) is the only worthy form of cardio, I do firmly believe it is the ideal form of cardio for those individuals who are looking to lose weight and lower body fat for reasons addressed in my Understanding EPOC article.

To reap the fat-burning effect of HIIT, you need to make certain you're performing the intervals correctly. These are short, intense workouts.

First, pick your choice of cardio equipment. This could be the pavement, treadmill, stationary bike, rowing machine. If you have joint problems, I'm even ok with the elliptical trainer.

Now, on to the workout!

Minute 1 - 3: Warm up - level 3 exertion
Minute 4: Increase intensity to extremely hard - level 8 exertion
Minute 5: Decrease intensity to moderate effort - level 4 exertion
Minute 6: Increase intensity to extremely hard - level 8 exertion
Minute 7: Decrease intensity to moderate effort - level 4 exertion
Minute 8: Increase intensity to extremely hard - level 8 exertion
Minute 9: Decrease intensity to moderate effort - level 4 exertion
Minute 10: Increase intensity to extremely hard - level 8 exertion
Minute 11: Decrease intensity to moderate effort - level 4 exertion
Minute 12: Increase intensity to extremely hard - level 8 exertion
Minute 13: Decrease intensity to moderate effort - level 4 exertion
Minute 14: Increase intensity to extremely hard - level 8 exertion
Minute 15: Decrease intensity to moderate effort - level 4 exertion
Minute 16: Increase intensity to extremely hard - level 8 exertion
Minute 17: Decrease intensity to moderate effort - level 4 exertion
Minute 18 - 20: Recover at an easy pace - level 2 to 3 exertion

Note: Exertion refers to your perceived exertion. This differs individual to individual. Use a scale of 1 to 10 with 1 being idle and 10 being an all out, maximum effort.

Train hard; stay strong.

Peace.

Susan

The History Of American Health-Care Reform ...

I just finished reading this article in my hard-copy issue of The New Yorker. It's a very interesting primer on health-care reform in the US.

I thought some of you may enjoy reading it. I definitely learned a thing or two.

Preexisting Condition

Train hard; stay strong and stay healthy (because who can afford to get sick?).

Peace.

Susan

Flu Fighting Fruit

Yet another friend of mine fell victim to the flu this week.

The good news is that according to the Center for Disease Control (CDC) during the week of November 22-28, 2009, influenza activity continued to decrease in the U.S.

Hopefully we'll see an end to this years flu season sooner rather than later.

In the meantime, go to the store, buy yourself a bag of apples and start munching! Yes,and apple a day may actually keep the doctor away as apples are a great source of quercetin, a flavanoid that may help to protect the body against influenza. It is chemically related to resveratrol, a compound that has also been shown to have some antiviral benefits in laboratory studies.

Other benefits of quercetin include reducing high blood pressure, minimizing the risk of heart disease and potentially minimizing the risk of developing some forms of cancer.

In addition to apples, good sources of quercetin include onions, raspberries and green and black tea.

Train hard; stay strong; stay healthy!

Peace.

Susan

Boost Performance With Vitamin D

Even with all of my fish oil supplementation it turns out that I have a Vitamin D deficiency, so I have started Vitamin D supplementation on the advice of my internist.

Because Vitamin D is synthesized in the skin in response to sunlight exposure, it's not unusual for many individuals to find themselves with a Vitamin D deficiency, especially during the winter months when we spend most of our time indoors.

Vitamin D plays such a crucial role in our health - ensuring healthy teeth and bones, modulating inflammation and even guarding against certain forms of cancer - it's important to make certain to have your Vitamin D levels checked during your annual physical.

Vitamin D deficiency is reached for serum 25-hydroxyvitamin D (25OHD) levels less than 20 ng/mL (50 nmol/L), insufficiency in the range from 20-32 ng/mL, and sufficiency in the range from 33-80 ng/mL, with normal in sunny countries 54-90 ng/mL, and excess greater than 100 ng/mL. I tested at 25 ng/mL, which puts me at an insufficient level.

If you need another reason to have your Vitamin D levels checked, consider that there are numerous studies, particularly in German research dating back to the 1950s, indicating that Vitamin D may actually boost athletic performance. As Vitamin D levels go up, so does performance (and vice versa).

Of course, this is not to say that anyone should simply start arbitrarily supplementing with any Vitamin as Vitamins can be toxic. Make certain to have baseline blood work and supplement under the guidance of your physician.

Train hard; stay strong.

Peace.

Susan

Interval Training Challenge

Thanks to Craig Ballantyne I have found two new uses for my Gymboss Interval Timer:

1. 5-Minute Bodyweight Squats

Here you will do as many bodyweight squats as you possibly can in 5 minutes. Feel free to break this up into however many sets and reps you need. For example, you can do sets of 10 reps, 20 reps, or simply until you cannot go anymore. Then take a rest and repeat.

Each week try to do more squats in the same amount of time. This may sound easy, but trust me; it can be as difficult as you make it!

2. Short Burst Squats

Do as many bodyweight squats as you can for 20 seconds and then hold the bottom position for 10 seconds, then repeat your squats for 20 seconds, and then hold at the bottom for 10 etc. Repeat these intervals for 8 rounds.

So, next time you think you don't have time for a workout ... think again. Give these a try and let me know how you do!

2010 is right around the corner. Make it your best year ever!

Train hard; stay strong.

Peace.

Susan


Note: Because I feel strongly about the value of the product, Catapult Fitness Blog is an affiliate for the Gymboss Interval Timer. This means that should you choose to purchase these products via a link on Catapult Fitness Blog, a small stipend is paid by the manufacturer. Today, all money generated as a result of these affiliate marketing efforts is re-invested back into Catapult Fitness Blog.

Holiday Fat Loss Tip - Plan Your Workouts

I have always really struggled to keep up with my fitness goals when it comes to the month of December. Not only is there all of the holiday hoopla going on, but my birthday also falls in December so the month feels like one long party.

We all know that our schedules are going to be hectic this time of year. We're shopping, cooking, visiting with family and friends and joining in the holiday cheer.

With all of those other activities it's easy to find yourself missing a workout or two (or three, or four) along the way. Guess what? The more workouts you miss, the more pounds you are likely to pack on.

Staying on top of your training routine will take some planning and serious time management skills.

What works for me is keeping a printed calendar of all of my workouts for the month. I actually plan the time of day I will be working out and jot that on the calendar so that I can make certain not to schedule a conflicting event.

It's important to be detailed. 'Winging' it is when we get ourselves in to trouble - especially this month when there never seems to be enough time in the day to get everything done.

What are your tips for staying on track with your fitness goals during the holidays?

Train hard; stay strong.

Peace.

Susan

Ask The Trainer

CFB reader Phil M. sent in a great question this month pertaining to his 15 year old son who wants to start a strength training program!

Question: My son is 15 years old and wants to start lifting weights. I am thinking about getting him a gym membership for the holiday. He's fairly active but has never lifted before. Any thoughts?

Answer: Phil, I love that your son is interested in starting a strength training program! Of course, training 'smart' from the beginning is extremely important since the risk of injury when lifting weights is very real.

If possible, it would be ideal if you and your son can train together, as supervision goes a long way in preventing common lifting injuries amongst teens.

A key aspect is technique. It's important that your son master the movement of each exercise. Ideally, I feel that kids should first perform exercises with no resistance so that they can learn proper form and technique. He can progress to moderate weight that he can lift for at least 12 - 15 reps. Speed is not important but rather, he should focus on per forming good, solid reps where he can feel the movement of the primary muscle group being worked.

When you purchase his gym membership, see if they offer any free sessions with a personal trainer for new gym members. This will enable him to learn the proper form for each exercise.

My suggestion would be for him to start with basic compound movements that work the major muscles, while indirectly strengthening the smaller muscles. Keep in mind that the adage "no pain, no gain" does not apply when it comes to kids!

Some guidelines for him to follow would be:

• Start with bodyweight exercises to learn proper technique before moving to moderate weights.
• Make sure to warm-up for 10 minutes before each strength training session.
• Focus on compound movements such as push-ups, pull-ups, squats, chest press, dips, shoulder press.
  
• Use higher repetitions and avoid maximum lifts.
• Ensure proper technique through supervision.
• Stretch after each workout.

If you have any questions regarding fitness or nutrition send them to AskTheTrainer@CatapultFitnessBlog.com!

Train hard; stay strong.

Peace.

Susan

An Interview With World Champion Powerlifter Kathy Roberts

World record holding, lifetime drug-free powerlifter, Kathy Roberts, was kind enough to allow me the opportunity to ask her a few questions about her incredible career.

Kathy is truly an inspiration, not only for all of her powerlifting accomplishments but for her dedication in speaking out against steroids, drugs and alcohol.

Enjoy!

Question: Kathy, how did you get started in Powerlifting?

Answer: I started off in sports as a runner at a young age. I participated in track and field in high school and did a lot of long distance running. I used to run like there was no tomorrow. If I missed a day, I wouldn't feel good. That's how much I love sports and staying healthy.

I tried bodybuilding and I did not like the sport. For one, I remember doing a competition and the judge, who was not in the best of shape, was critiquing me about what he thought I needed to work on.

Even though he may have had a point, it was like going to the gym and having an out of shape trainer telling you how you should look. Not much credibility.

In addition, I didn't agree with the large amount of enhancers and steroids that were used in the sport (bodybuilding). I wanted to gain weight naturally and a few people at the gym encouraged me to start doing power moves. This is when I first started getting in to powerlifiting.

I found myself gaining muscle mass and strength very quickly. I liked the fact that even though there were judges in powerlifting, the lifter is in charge of their own destiny. It is the lifter versus the weights, with the lifter determining how much weight they will lift.

Question: What adversities have you had to overcome?

Answer: I recall one competition that I did in Connecticut. The whole crowd was cheering for me, even the spotters and loaders. They were all impressed with my lifts.

When the award ceremony started, the meet Director took the Female Best Lifter award and gave it to a man. Let me explain. At the time I started competing the trophies were all male statues with the only difference being a plate on the front that said either "Male Best Lifter" or "Female Best Lifter".

What the Director did was remove the "Female Best Lifter" plate and replaced it with a "Male Best Lifter" plate.

No one could believe it, not even the staff who worked for the Director.

When I approached the Director he was very arrogant and gave no real legitimate answer as to why there was no Best Female Lifter awarded.

The following month when the results were supposed to be formally announced, they were not. Those results would have listed me as one of the top female lifters and would have put me in the Top 20 for those lifts in my weight class. That particular year I could have actually been in the Top 5.

This occurred early in my powerlifting career. I did not let it discourage me. I learned and grew from this experience. It made me a better, stronger and wiser person.

Question: Kathy, you have so many great accomplishments in the sport. Is there one in particular that you are most proud of?

Answer: Two really stand out. The first occurred early in my powerlifting career. While not my greatest accomplishment, it is something that made a tremendous impact and kept me motivated in the sport.

I did my first sanctioned competition in Delaware. I did not win that competition, but I received the Female Best Lifter Award. The Best Lifter award is awarded based on pound for pound lifts and bodyweight.

That meet Director was very encouraging and I could tell she was happy to see me in the sport.

The second is when I competed in the 165 lb weight category in my first National Competition in Pennsylvania. I had my heaviest deadlift at 425 lbs. I also had my heaviest bench and squat.

The crowd was really behind me and I remember everyone in the audience standing during my lifts. It was a very thrilling moment for me but at the time, I was so in my zone that all I could think about was my lifts.

I received the best lifter award at that competition.

Question: How many days a week do you train?

Answer: I train 4 days a week. I used to train 5 and even 6 days, but I cut back on my training to reserve my joints and ligaments and to ensure I'm getting enough rest so that my body can recuperate.

Question: Do you believe in supplementation?

Answer: I do not believe in using supplements. I try to eat properly and to get my nutrients from food. Unfortunately, even supplements are "processed". So many companies have approached me about using their products but I'm a firm believer that you are better off making your own drink or shake using natural products.

Question: So many women have what I refer to as "pink weight syndrome". They are afraid to lift heavy for fear of becoming a Ms. Arnold Schwarzenegger. Do you have any thought on this?

Answer: I've heard this for so many years and find it disappointing to hear women speak like that about themselves or each other.

To believe that women lifting weights will make them look like a man is a lack of education in weight training.

There are many ways that you can use weights without gaining muscle mass - lighter weights, more repetitions. Even if one were to lift heavier that doesn't necessarily mean that they will bulk up. How much muscle you gain has a lot to do with genetics and calorie intake.

Some people can lift weights their entire life and look as lean as ever. Putting on a lot of muscle is like trying to take off fat - you really have to work hard at it.

Taking care of one's health is what really matters. Don't worry about the scale. Focus on gaining lean muscle.

Times have changed. Women are faster, stronger and healthier!

Question: Can you tell Catapult Fitness Blog readers more about your mission and efforts to teach the world about the negative aspects of using steroids, alcohol, nicotine and other enhancers such as GhB?

Answer: My main focus is to educate children and adults on the importance of 1) getting an education, 2) the importance of taking care of your health and 3) the dangers of alcohol and drugs.

This is in no specific order; all of them are important. All of this is done through GIFTOFSTRENGTH™ services.

I would like to do this more on a worldwide basis, but unfortunately today there are schools that do not use the money they are given for programs like this in the right manner.

I normally do a lecture and demonstration. This is something that the kids do not normally get to see, but they can definitely relate to. An example can be seen in my YouTube video with the Red Ribbon Week assembly.

Question: Is there anything else we should know about Kathy Roberts?

Answer: I am a lifetime drug free world champion powerlifter, meaning that I have NEVER used any type of enhancers in my lifetime.

I am also involved in a lot of tennis events on the USTA Pro Circuit and on the junior level.

As the Owner of GIFTOFSTRENGTH™ Services, I provide Personal Training, Professional Photography and Videography, expert training for all sports, Motivational Speaking, Mentoring, Coaching/Athletic Development, Promoting/Advising services.

You can find more information on my website - GIFTOFSTRENGTH™ Services, including a link to my gift shop where I am offering my new T-shirt designs.


I cannot thank Kathy enough for being so generous with her time, and hopefully we'll be able to get Kathy to answer a few more questions on CFB in the not to0 distant future!

Train hard; stay strong.

Peace.

Susan

Note: The interview with Kathy Roberts is solely for publication on Catapult Fitness Blog.

Top 5 Fitness Gifts for Under $20!

Happy December everyone!

Did you see those lines at the mall this past weekend? Crazy. I honestly have never been a post-Thanksgiving weekend shopper and for the past few years I've done about 90% of my holiday shopping online. Over the next couple of weeks most of my shopping will take place over my morning cup of coffee or after 11 pm and my holiday gifts will arrive (many beautifully gift-wrapped) at my doorstep.

On that note, I thought I would share some of my best buy/low cost gifts I'm handing out this holiday season to my fitness friends. My goal - finding real value for not alot of money!

In no particular order ...

The Gymboss Interval Timer. No kidding, I think this gadget is just an incredible value for the money. Cost - $19.95 + shipping (shipping is under $3 per order). You can check out the full review I wrote on the Gymboss HERE.

Jillian Michaels - 30 Day Shred. I was kind of surprised to see this on my list, but here it is! I've given out a bunch of the 30-Day Shred DVDs over the past year to family and friends. At $9.49 the price can't be beat to have Jillian Michaels whip you in to shape. And yes, I personally go back to this particular workout several times over the course of the year.

A Turbulence Training Workout. I say it time and time again. To gain the most benefit from a workout you have to have a plan. The individual Turbulence Training workouts are a great way to get family and friends on the right path come January 1, and at $9.95 apiece (no shipping fee since it's a digital download!), you can get them workouts for both January and February and still be under $20.

A Foam Roller. Myofascial release not only helps to limit injury but it has an incredibly positive impact on recovering from workouts. Any fitness buff from cycling enthusiasts to powerlifters can benefit from the use of a foam roller and the $19.95 price tag is a heck of alot cheaper than a visit to a massage therapist!

A Jump Rope. There's a reason why jumping rope is a staple in every boxer's conditioning program - it works! You can find a good jump rope for well under $10 (the Valeo Deluxe Speed Rope I'm linking to costs $6.30) and there is no better conditioning tool for the money. Another bonus, you can pack it up and take it with you anywhere you go.

Items such as the Jump Rope, Foam Roller and the 30 Day Shred DVD are all available from Amazon.com and eligible for Free Super Saver Shipping. If you have at least $25 of eligible items in your shopping cart when checking out, shipping is free so no harm, no foul in not fighting the crowds at the mall

What did I miss? There's still plenty of shopping days to go and cyber-space is open 24/7! What fitness gifts will you be buying for family and friends this holiday season?

Train hard; stay strong.

Peace.

Susan