5 More Last Minute Gift Ideas

6.) Supplements that Work: Protein Powders, Fish Oil, Multi-Vitamin

I have helped hundreds of people lose thousands of pounds of fat. In my journey, I have found only three supplements to be a mandatory part of the optimal fat loss program: protein powders, fish oil, and multi-vitamin supplements.

Protein powders provide great liquid workout nutrition and a convenient meat alternative for on-the-go snacking. For a protein powder, look for a brand low in sugar and carbohydrates and with a mix of both whey and casein (fast and slow absorbing proteins). I like Metabolic Drive available at https://www.t-nation.com/free_online_store.

Fish oil, or more appropriately entitled an essential fatty acid (EFA) supplement, is critical to providing key omega 3’s to maximize overall health, performance, and body composition. Studies show that krill oil provides the most effective dosing of EFA’s.

A multi-vitamin provides keys vitamins and minerals that are tough to obtain unless your diet is near picture perfect. I don’t know about you, but I like to cover my bases when it comes to my health. Be sure to choose a multi-vitamin supplement that is made from whole foods rather than synthetic materials, in addition to being made specifically for your gender.

7.) Sport-Specific Gift

This one’s pretty basic: if you want to give a great gift to an athlete then get them something unique that compliments their sport, whether it be fitness equipment, apparel, or both.

8.) Fitness Book or Subscription to Fitness Magazine

Everybody need bedtime or bathroom reading! If you have just read a good fitness book that you know a friend or family member would benefit from, hook them up with their own copy. Better yet, people love magazine subscriptions. Personally, I am a big fan of Men’s Health and Women’s Health. These magazines are filled with tons of workout, nutrition, and lifestyle tips catered to each sex and I never miss an issue. I know it sounds funny that I read Women’s Health being a dude, but I work with a lot of women so I need to keep up with the lingo like skinny jeans and muffin-tops, ha ha!

9.) Wireless MP3 Headset- KOSS Tugo

This one’s a bit pricey, but man is it worth the unparalleled listening pleasure and convenience. It’s this simple: drag and drop your workout MP3’s onto the headset using a USB cable and then press play and rock out while you workout. There are no annoying wires to deal with and the headphones are comfortably, yet firmly locked on your head so they never fall off and you never miss a beat.


10.) A Gift Card to a Fitness Boot Camp
Boot camps provide a fun and exciting team environment that guarantee better results than one-on-one personal training for only a third of the cost… it’s a total no-brainer.

Look for a local fitness boot camp with tons of social proof (client testimonials) to make sure they have a solid reputation and a bunch of raving fans of people just like you. Plus, any good boot camp worth its weight offers free trials and money-back guarantees to all newcomers because they are so confident their program works that you’ll more than likely continue after a test-drive, This way there is typically no risk on your part… besides getting you butt kicked, in a good way ;)

So join a fitness boot camp with at least one other friend or family member or buy a boot camp gift card to give to your loved ones. As a boot camp instructor myself, I know firsthand that clients always get better results when they embark on a fitness journey with others.

And if you live in the local London, ON area, come work with us by visiting www.roundonebootcamp.com.

We’ll change your life and have you looking better naked this New Year, guaranteed ;)

Oprah can Lose the Weight..Once and for all

So recently Oprah has been in the news again about her weight loss issues. Oprah is probably the most powerful woman in the world with access to the best nutritionists, trainers, chefs and foods in the world. How is it then that she continues to struggle with her weight issues despite all these resources.

Three things that Oprah could do to help her keep her weight off:

1) Plan Ahead
Many people know what types of foods they should be eating from eating more fruits and veggies, lean cuts of meat and more fibre. It's not that they don't know but they fail to plan ahead for the day and week so that they can have easy access to the food they know they should be eating. So have that famous Chef on hand at all times, have him cook those delicious healthy meals and have them ready when needed.

2) Pain of Weight gain
There is a basic theory out there that people move more towards pleasurable things and avoid events or foods that are painful. We have been conditioned in this world by the media to associate pleasure with all the wrong foods. As soon as Oprah can begin to associate more pain with these currently pleasurable foods and experience more pleasure in eating healthy foods then she will improve her weight loss goals.

3) Reward herself for small successes
When someone starts a weight loss goal they tend to look for quick results in terms of how they look in the mirror or what the scale reads. However, people lose sight that eating good foods is more than how they look but is more importantly about your health. You feel better, will have more energy and live a longer more productive life. Oprah needs to pat her self on the back more when she does have a good day and forget the times when she overeats or doesn't eat what she should be. Reward the successes.

London Personal Trainer Begins His Journey

So this past Monday I have set out to get into the best shape of my life!!! To help me get into great shape I have hired an online personal coach in the name of Dr. Berardi and his many staff to get me to where I want to go. Now you many might question why a Personal Trainer and coach needs a there own coach but if you look at all the most successful people and champions around the world they all had a coach that guided them and supported them on their way to success. So whatever area in your life your trying to improve it's best to ask someone who has helped many before you. Whether that be the relationship, financial, business or fitness part of your life I find for me to make my goals a reality I need the help.

My many Round One Bootcampers come to me in search of help and some answers to meet their health and fitness goals. I am always happy to lead, guide and support them towards their goals. Many have simialr goals of getting healthy, losing Fat, learning new exercises, getting stronger and overall for someone to help them get the results they are after.

So what are my goals over the next 6 months of my journey? They are:
-Improve my health
-Reduce my body fat to 10% or below
-Increase my strength in the compound lifts
-10-15 pounds of muscle.

By hiring an online coach who will keep my accoutable, support me and give me the knowledge I need , I plan to meet my goals and enjoy the journey towards them.

You only live once and life is short. While your here it's important to challenge yourself and give it 100%. There will be obstacles and times when I will want to eat that whole piece of cheescake or choclate bar, but reminding myself of the goals I want to achieve and visualizing the end result, I know I will get to where I want to go.

So stay tuned as I will continually post my progress through my workouts and nutritional challenges throughout the six months. Below are some of my starting stats:

Weight: 178lbs
BF: 22%
Squat: 225
Bench: 175
Deadlift: 220