If you're getting fit gifts for the family or just gearing up for the new year yourself, these fitness and health staples will help you stay motivated, track your progress, eliminate excuses, and keep you feeling healthy and strong all year.

Essentials like a solid pair of running shoes, a strong blender, and a goal-setting gratitude journal will help anyone with their healthy 2017 New Year's resolutions — whether it's you or someone you love.  Perfect for gifting, or for some postholiday shopping.

 

Fitlosophy "Goal Getter" Journal

Set your goals, log your progress, and keep yourself grounded with gratitude with this journal.  You'll be reminded to count your blessings before you log your mood, food, activity level, and more with plenty of space to journal and plan for your big 2017 goals.

Fitlosophy "Goal Getter" Journal ($17)

 

A Studio Class Gift Card

Hold yourself accountable and buy yourself a pack of classes at a new or favorite studio!  Once you've got the classes, schedule them out and start to plan the new year's activities.

SoulCycle Gift Card (Prices vary)

 

Nike Women's LunarEpic Low Flyknit Running Shoes

Starting to run this year?  Training for a race?  Make sure you have a solid pair of running shoes that can hold up to all the miles you're about to put on them.  Bonus points if they're cute.

Nike Women's LunarEpic Low Flyknit Running Shoes ($160)

 

Lululemon All Day Duffel

You'll need a sturdy gym bag with lots of compartments to head into a year of more workouts and training.  This bag will keep you organized and help you hit those goals.

Lululemon All Day Duffel ($158)

 

C9 Neoprene Hand Weight

Doing at-home workouts?  Make sure you have the necessary equipment to get going starting Jan. 1 — no excuses!

C9 Neoprene Hand Weight ($4)

 

Fitbit Flex 2 Fitness Wristband

Whether you're trying to move more this year, log more workouts, or get better sleep, this low-profile, swim-proof tracker can help keep you accountable all the way through December.

Fitbit Flex 2 Fitness Wristband ($100)

 

Tone It Up Nutrition Program and All Beach Babe Editions

In need of some extra guidance?  Find a trainer program that works for you.  The Tone It Up Nutrition Plan and Beach Babe workouts include recipes and exercises that you can customize to your preferences and schedule throughout the year — and the TIU community will help you stay on track, too!

Tone It Up Nutrition Program and ALL Beach Babe Editions ($199, originally $300)

 

Vitamix S50 High-Performance Personal Blender

For smoothies, protein shakes, soups, and more, a high-powered blender is a worthy investment when you're making big healthy changes to your life.  You'll get SO much use out of this thing.

Vitamix S50 High-Performance Personal Blender ($350, originally $580)

 

Beats by Dr. Dre White Powerbeats 3 Wireless Earphones

Keep the tunes flowing in the gym or out on a run — a high-energy workout playlist will help you stay motivated!

Beats by Dr. Dre White Powerbeats 3 Wireless Earphones ($200)

 

Hidrate Spark 2.0 Smart Water Bottle

Are you resolving to drink more water this year?  This smart bottle will keep you reminded and hydrated.

Hidrate Spark 2.0 Smart Water Bottle ($55)

 

The Bikini Body 28 Day Healthy Eating & Lifestyle Guide by Kayla Itsines

If your goal is healthy eating in 2017, you'll definitely want to check out the 28-day program from Kayla Itsines, which includes recipes, meal plans, grocery lists, and everything you need to get started with better eating habits.  It's like having a personal health coach with you, but in a book.

The Bikini Body 28 Day Healthy Eating & Lifestyle Guide by Kayla Itsines ($15-$25, depending on format)

 

Trigger Point GRID Foam Roller

Don't let yourself get injured in January and then miss your goals the rest of the year — this targeted foam roller will keep your muscles in tip-top condition.

Trigger Point GRID Foam Roller ($40)

 

OXO Good Grips 12 Piece Storage Containers

Meal prep is a great way to meet a weight-loss goal:  use these containers to bring lunch and portion out quinoa, proteins, veggies, and more.

OXO Good Grips 12 Piece Storage Containers ($30, originally $50)

 

APL Ascend Training Shoe

If you're not into running, make sure you pick up a pair of sleek gym trainers for your cardio hip-hop, kettlebell swinging, and boxing classes.

APL Ascend Training Shoe ($185)

 

Vega One Nutritional Shake Protein Powder

Find a protein powder you love so you can recover, refuel, and stay healthy between workouts (and full on good nutrition!).  This powder is plant based and can be used in shakes or baking.

Vega One Nutritional Shake Protein Powder ($34, originally $40)

 

Apple Watch Nike+

Get after your running goals with reminders to walk and stand throughout the day — this sporty Nike version of the Apple Watch Series 2 is part fitness tracker, part sleek tech watch that'll keep you moving all year long.

Apple Watch Nike+ ($369)

 

Yuni Beauty Healthy Actives Gift Set

No more of this "But I don't have enough time to shower" nonsense!  This kit from Yuni Beauty can help you freshen up after class when you're on the go, eliminating excuses that could be keeping you from your workouts and thus your resolutions.

Yuni Beauty Healthy Actives Gift Set ($40, originally $66)

 

Breville Juice Fountain Compact Juice Extractor

Adding more greens to your diet in 2017?  This juicer can help you get there.  And having it on your counter will definitely encourage you to add more fruits and veggies to your day in a delicious way.

Breville Juice Fountain Compact Juice Extractor ($100)

 

Title Classic Leather Super Bag Gloves

Perhaps you're resolving to try a new workout or feel stronger this year.  Empower yourself with a badass boxing class and a cute pair of gloves that are just your style.

Title Classic Leather Super Bag Gloves ($30, originally $40)

 

BlenderBottle Classic

With your new affinity for protein powders and smoothies, you'll need to take a few of them on the go when you're heading to the office or gym.  These BlenderBottles are perfect for just that.

BlenderBottle Classic ($8)

• You are the key to your race's success — Fitness
• These women know exactly how to have a successful morning — Women's Health
• Cut the calories on your Starbucks order — Cooking Light
• 5 yoga-inspired shoulder openers — Health
• Try this 2-week stress-less plan — Real Simple
• 6 science-backed tips for falling asleep that work — HuffPost Healthy Living
• There's a new sports bra, and it's very furry — Women's Running

When you're pressed for time during the holidays, it's important to make the most of your time at the gym.  Instead of feeling like you need to spend tons of precious time on a lengthy cardio session, these gym hacks will shave time off your workout and help you see results.

 

Add intervals:  Maximise your cardio with intervals.  Playing with the speed burns more calories than working at a steady pace and it also revs up your metabolism!  In a study from the journal Cell Metabolism, researchers found that periods of intense cardio can fire up certain genes that initiate the fat-burning process and after-burn effect, which translates to more calories burned even after the workout is over.  It doesn't get better than that.  Here are some interval workouts to get you started.

Add intensity:  If you tend to take a step back and not push yourself when working out solo, go for intense group classes.  Most gyms offer quick and dirty 30- to 45-minute workouts that go intense, keep you on your toes, and burn tons of calories.  If heading to the gym isn't an option, it's totally possible to kick your own butt at home.  These 10 fast full-body workouts help you make it happen!

Add weights:  Still think that lifting heavier weights only makes you bulk up?  Guess again.  According to trainer Tia Falcone, who helped Miss America lose over 20 kilos, weight training is the key to achieving the toned, strong look you're going for;  she suggests aiming for four strength-training sessions per week.  Save time with this mashup full-body circuit workout that keeps your heart rate elevated to burn calories while you build muscle with weights.

Throwing it back to 2004, let's bring all the boys to the yard with this Kelis classic.  If you are hitting a rut or need to fit in a quick three-minute cardio sesh, this will definitely get the blood pumping and boost your mood!  Get down to a fun (and hilarious) hip-hop cardio video with easy-to-follow choreography, courtesy of The Fitness Marshall.

 

Got cramps?  You're not alone.  Many women suffer from severe menstrual pain (known as dysmenorrhea) with sharp, throbbing, burning, or nauseating cramps in their lower abdomen and back.  The cramps may come right before you get your period or during, but thankfully they go away when your period is over.  These crippling, can't-get-through-your-normal-day kind of cramps are caused by uterine contractions and can be aggravated by emotional stress.

They tend to cause headaches and a really heavy flow — twice the fun.  Some women take pain meds to deal, but you may want to give these yoga poses a try, since getting your body moving (and out of fetal position on the couch) can really help with cramps.

 

Half Bound Squat

Hip pain can be part of the whole cramp scene, so stretching them out feels really good.  Here's how to do Half Bound Squat.

• Stand with your feet slightly wider than hips-width-distance apart.  Bend your knees, and lower your hips all the way down.  Take a peek at your feet, and see if you can press your heels out, bringing your feet parallel.
• Press your elbows against your inner knees, and lengthen through your torso.  Hold like this in a Wide Squat for five breaths.
• Then bring your right arm between your knees.  Lower your right shoulder as far under your right knee as possible, so you hug your knee with your armpit as you reach your right forearm around your back with your palm facing away from your body.
• Reach your left arm up as high as you can, bend your elbow, and bring the back of your left palm to your lower back.  Try to have the right fingers through the left.  If they're close enough, then hold your left wrist with your right hand, with the left palm facing behind you.
• Stay here for five deep breaths.  Come back to Wide Squat for one complete breath to release the pose, and repeat on the left side.

 

Arching Pigeon

Pigeon Pose also opens your hips, but sometimes it feels better to work one side at a time.  This variation will also stretch out the lower belly.

• Sit on the floor with your right knee bent and your left leg extended behind you.
• Place your hands on your hips, and gently arch your back.  You should feel a nice stretch in the front of your left hip, but if this variation is painful, then lean forward, placing your hands on the floor in front of you.
• Hold for five or more breaths, and then repeat this pose on the other side.

Keep reading to learn other yoga poses to relieve cramps.

 

One-Armed Camel

Stretching out your abs and the front of the hips can also relieve cramps.  Here's how to do One-Armed Camel.

• Reach your right hand back, placing it on your right heel or on the mat behind your right toes.  Extend your left arm in the air.
• Shift weight forward onto your knees to increase the stretch in your quads, belly, and chest.  Lower your head behind you, and stay here for five breaths.
• Switch sides, holding for another five breaths, and then lift the torso up to release.

 

Wide Child's Pose

If you feel cramps in your lower back, then Wide Child's Pose is sure to offer relaxation and relief.

• Rest your forehead on the mat or turn your head to one side, holding for five breaths.  Turn your head to the other side for another five relaxing breaths.

 

Eagle Twist

Here's a relaxing way to increase side-to-side spinal flexibility, which can also help relieve pain in the lower belly and lower back.

• Lie on your back, and cross your right knee in front of your left knee.  Wrap your left toes around the back of your right ankle, just like in Eagle Pose.
• Extend your arms out in cactus position with your elbows at right angles, palms facing up.
• Slowly lower both knees to the left.  Rest them on the ground, and turn your head to the right.
• Hold here for at least five breaths, feeling your spine lengthen and twist.  You may even hear some "cracks."
• Use your abs to lift your knees back to center.  Uncross your legs, and cross them the opposite way, with your left knee on top.  Slowly lower both knees to the right, and look over your left shoulder for another five breaths.