Newsletter Issue #003 - Decmeber 7, 2010
Get fitness tips and exclusive deals.
FITNESS GIFT GUIDE
The approaching New Year means resolution time is almost here. Get ready early with great fitness gifts for friends, family, and yourself during this holiday shopping season so everyone can start on their goals as soon as the clock strikes midnight. We polled our team at Force Factor for their gift suggestions (and the stuff they personally want). Check out our Fitness Gift Guide for this Holiday 2011!
Don't forget, Force Factor is currently offering sweet discounts on all of our products to help you save a little money for yourself this holiday season. Think about your plans to improve your body in 2011 when you're shopping and enter code 15HOLIDAY at checkout for 15% off EVERYTHING on www.ForceFactor.com!
One Hour Massage Gift Certificate
Even if we're in great shape, sometimes we can overdo it at the gym. When that happens, a couple days off from exercise and a great massage can do wonders. Even if we're not sore, a massage is a great treat for our muscles. It may help improve flexibility, speed recovery time, and reduce anxiety about an upcoming competition. If you're buying for someone else, choose a gift certificate that allows them to choose between a variety of massage types (e.g. Swedish, Shiatsu, Deep Tissue, Sports) to ensure the best experience.
MP3 Player Earbuds
Music is often the best way to get pumped up for a workout, but the cheap, flimsy headphones that come with many MP3 players can distort sound, be uncomfortable, and fall out too easily while you exercise. An earbud upgrade will be appreciated by anyone who always works out with music. We love the comfort, stability, and awesome sound quality of the IE2 Headphones from Bose. For easy, on-the-go exercise with an iPod, an armband to anchor it over clothing makes a great add-on stocking stuffer!
It's no surprise that our friends and family will be getting lots of BODY RUSH as gifts from Team Force Factor this year. We're pumped about this new pre-workout drink and we're positive that everyone on our gift lists will love it! Strawberry Kiwi for our girlfriends' Pilates class, Fruit Punch for our buddies at the gym, and Cherry Limeade for our teammates. Boosting energy, endurance, strength, and focus, Body Rush is perfect for every athlete and every workout. We'll be getting everyone hooked on the awesome taste (and the results) in 2011!
Personal Training Sessions
Know someone who plans to get in shape as soon as the clock strikes midnight on January 1st? If they're new to working out, or have taken a long break from regular exercise, personal training sessions are a great gift that will help ensure their attendance at the gym and encourage their success while minimizing the risk of overexertion and injury. Gyms often offer price breaks the more sessions you buy – so take advantage of any deals for yourself as well as for those on your gift list.
Relative looking to start a low-impact exercise regimen? Girlfriend a yoga devotee? Looking to improve your own flexibility and tone your muscles? A quality yoga mat can mean the difference between loving yoga class and dreading every sun salutation. Gaiam now offers customizeable yoga mats so you can design one yourself (or choose a pre-made design – check out the "ninja" and "pirate" options).
Winter weather can make it tricky for the runners/cyclists in your life to fit in their favorite workouts. What's more, doing the same routine at the gym over and over everyday can cause you to hit a plateau. The muscle confusion caused by a new exercise can be the ticket to busting through plateaus. A weekend pass to hit the slopes can be pricey, but new gear, like the sweet A-Frame Goggles from Oakley, can be the perfect choice to get you and your group headed to the mountain.
Know someone who's a beast in the gym and the kitchen? A blender is the essential kitchen tool for great pre- and post- workout drinks. For pre-workout, a fruit smoothie made with frozen bananas and low-fat yogurt can provide the needed fuel for later exercise. Post-workout, a tasty whey protein shake can help restore the body's essential nutrients and protect muscle mass. Our favorite? The Cuisinart SmartPower 7-Speed Blender. Wrap up a bottle of your favorite whey protein (like Force Factor's) as a great package gift.
Did you know you need to replace running shoes every 300-400 miles? Even if the runner in your life is not due for a shoe change this week, chances are he/she could use a new pair in the very near future. Running in worn-out shoes increases the stress and impact on your legs and joints. Check out the adidas website to find the perfect, customized shoe to fit your specific sport and needs.
Set of Kettlebells
Quickly growing in popularity, a set of kettlebells is a great addition to any weight training routine. Kettlebell exercises can help build strength and endurance (especially in the legs and shoulders) while engaging the whole body at once. Today's kettlebells can range in weight from 4 to 175 lbs. Men usually start with kettlebells weighing between 25-35 lbs, while the range for women is around 12-26 lbs.
Grilled chicken and tuna every, single day gets real boring, real fast. If you, or a friend, is looking to tone their body and build muscle, following a high-protein diet is the right choice. However, it's hard to know which recipes are actually smart choices and which contain so much fat or carbs that they are diet don'ts. There are a lot of great high-protein cookbooks out now. We like The High-Protein Cookbook by Eckhardt & Defoyd for its simple and easy-to-prepare options.
One of the most used and abused items we have, your gym bag could probably use an update if you're like most of us here. Help yourself or your gym buddy retire his bag this Christmas with a new one (like the Under Armour Surge Duffle). Check sizes before you buy so it will fit in his locker or be big enough to hold any extra gear he brings with him. Help him keep the new bag fresh too with a gym bag deodorizer ball (like a Bagball) as a stocking stuffer.
You know how awesome it works, now share the experience with anyone on your list who's looking to build muscle fast. Force Factor can fit into the workouts and practice schedules of any athlete and is endorsed by pro athletes like Vernon Davis. As a Force Factor newsletter reader, now you can hook your friends up with a sweet deal on their Force Factor trial - they'll just pay $0.99 for shipping.
Help your friends and family hit their goals in 2011—Just forward your unique link to them to pass on the savings! http://www.forcefactor.com/lg/391/pid=100
6 NEW PROTEIN SOURCES
Eggs for breakfast, tuna for lunch, grilled chicken breast for dinner. Repeat. The same high-protein diet staples over and over can get real boring, real fast. If you're looking to build muscle, it's a good idea to stick to foods that fit the high-protein, low-fat, and low-carb profile. However, you're more likely to stick to a healthy diet if you give yourself a variety of tasty options. We've done our research – see below for a list of new high-protein foods to try this week that will support your muscle-building goals:
- Quinoa – Ever heard of it? Quinoa was a major diet feature in early South America civilizations due to its nutritional value. Its popularity is growing again today and you can probably find some in your local grocery store. When cooked, it's a light, fluffy, nutty alternative to rice and other grains. Even better, it's stuffed with protein. One cup cooked has 8 grams of protein (compare to only 4g in plain, white rice). Plus, 5 grams of fiber in each cup will help you feel fuller for longer.
- Mussels & Clams – If you like shellfish, you'll love these stats. Both mussels and clams are very low in carbohydrates and fat and pack in a lot of protein. Just 3 ounces of cooked clam meat has 22 grams of protein, while 3 ounces of cooked mussels have 20 grams. Both are also good sources of iron and zinc. Serve with vegetables (like tomatoes and spinach) and add extra flavor with low-calorie spices like Cajun seasoning to liven up the meal.
- Baked Beans – Canned baked beans are cheap and really simple to add into your routine. Avoid varieties that add in honey or bacon to avoid extra fat and sugar. A cup of baked beans has just 2 grams of fat and 12 grams of protein. Try it on a cold day over your chicken breast to add extra flavor, protein, and fiber to your meal.
- Cottage Cheese – Need a change at breakfast? Take a break from the daily scramble and try cottage cheese this week. Cut back on fat by choosing a lowfat (1% milkfat) variety. Just a ½ cup of cottage cheese will give you 14 grams of protein (and only three grams of carbs)! If you don't like it plain, try smearing it over a sliced apple or mix in a spoonful of sugar-free fruit preserves (like strawberry or apricot).
- Flounder and Sole – Did you know that tuna isn't the only high-protein fish in the sea? Take a break from tuna this week in favor of some new high-protein fish. Flounder and sole are among the cheaper varieties of fish and can be found in most major markets. 5 ounces of either fish has no carbs and 35 grams of protein! Even better, these fish are great sources of magnesium and vitamin B6 which are also important for maximizing workouts.
- Peanut Butter and Yogurt – Looking for a high-protein dessert? Try mixing a plan, low fat yogurt with a tablespoon of peanut butter. The yogurt adds 12 grams of protein in every 8 ounce container and the tablespoon of peanut butter (either creamy or chunky) packs in another 4 grams.
RECIPE: OVEN-ROASTED FRENCH FRIES
Eating well shouldn't mean having to give up your favorite foods entirely. Cutting out carbs completely or depriving yourself of all cravings can lead to binges and major slips later on. Instead, try making your favorites in a new way or with healthier ingredients. French fries sound good this week? Cut back on the fat content by switching the deep-fried, fast-food versions for these oven-roasted fries:
5 medium baking potatoes
1/4 cup olive oil
1/2 teaspoon paprika
Salt and pepper
Preheat oven to 375.
Wash and dry potatoes. Cut into wedges (each potatoes should yield 6-8 wedges). Lay wedges flat on a baking sheet and brush both flat sides with oil. Sprinkle with paprika, salt, and pepper to taste. Roast in the oven for 40-45 minutes. Serves 5. Leftovers can be refrigerated and reheated in the microwave.