Comments Off on Chocolate Barre Classes

Chocolate Barre Classes

Category : Exercise

Join us at the Barre on Saturday Mornings!

Barre exercises will develop muscular endurance, balance,  flexibility and core strength.

Plus, you’ll be rewarded with a mini meltaway from De Pere’s very own Seroogys!


4 classes for $48

Drop in for individual classes $15

Never been to our Barre class? Your first class is FREE!

Sign-up online:

Comments Off on Pumpkin Workout

Pumpkin Workout

Category : Exercise

The Pumpkin Workout is designed to help you burn off any extra calories you happen to eat on Halloween.
Grab a pumpkin and let’s get going!
Exercise #1: Pumpkin swings
Exercise #2: Step back lunge with a pumpkin twist
Exercise #3: Side-to-side lunge with a pumpkin curl
Exercise #4: Sumo squat with pumpkin up & over
Every time your eat a piece of candy do this workout & have fun!
P.S. The pumpkin I used for this video weighed 7 1/2 pounds and it was plenty heavy. If you can’t find a pumpkin that’s the right weight for you it’s OK to use a med ball or a hand weight instead.

Comments Off on >May Madness Med-ball Move O’ the Month

>May Madness Med-ball Move O’ the Month

Category : Exercise

>It doesn’t get any easier than this: Medicine Ball Squat Pushes:
  1. Grab a medicine ball or light handweight (4-6lbs)
  2. Squat and press it out.
  3. Repeat Repeatedly!!!
Variation 1: Squat, Stand and Press the ball overhead.
Variation 2: Press the ball overhead as you squat! Very Challenging!!!
There you have it. Three great exercises that can challenge everyone. Need a med-ball? Go Here. Otherwise, use a light handweight and get squatting!

Comments Off on >The "un-do" stretch

>The "un-do" stretch

Category : Exercise

>Whether you use a stability ball, a foam roller or a BOSU (both sides up) as a prop this is a great stretch for the muscles of your chest region which tend to get short and tight during daily activities.
Want to order a ball, BOSU or foam roller? Contact us!

Comments Off on >xo warmup & cooldown tips

>xo warmup & cooldown tips

Category : Exercise

Why warm-up?
The body does not respond very well going from inactivity to very intense activity. The cardio-vascular, musculo-skeletal, neurological and metabolic energy pathways need to be gradually stimulated in order to perform at an optimal level. Muscles that are warm have a much better ability to extract and utilize oxygen to produce energy. As muscles warm up, the enzyme activity level is increased. This means that fats and sugars are broken down more rapidly, and more energy and less lactic acid (the burning sensation) will be produced. This will of course, enhance your performance and increase your ability to burn fat!
Before you walk or run:
Start with a few simple moves to warm-up your ankles such as tapping your toes, heel raises, and ankle circles. Then, begin walking at a moderate pace and gradually increase your pace. If you intend to run, walk for at least 5 minutes and you will feel much better when you begin to run. Save stretching for the cool-down.
Toe lifts: A great exercise for reducing Shin Splints!!! Heel Lifts
Ankle Circles…you get the idea!
Why cool-down?
Your body also does not respond very well going from intense activity to complete rest. Your heart, lungs, muscles, joints, and energy systems require a gradual cool-down to avoid blood pooling in the lower extremities, dizziness and to assist in the recovery process. After you walk or run: If you run, Your muscles are all warmed up at the end of your workout. This is the BEST time to work on your flexibility. Many people blow-off this part of the workout, but flexibility training is just as important as cardiovascular and strength training.
Classic Calf Stretch and Quad stretch (use something for support, don’t arch your back!)
Hamstring Stretch & Hip Flexor Stretches.
Two reasons to stretch: 1) Stretching reduces delayed onset muscle soreness (DOMS) which you typically experience 24-48 hours after a workout. 2) Good flexibility will improve your posture and reduce low back pain. If you are tight in either your hamstrings or hip flexors they will pull your back out of neutral alignment an force you into positions which will strain your low back muscles.

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Partner Training with Medicine Ball

Category : Exercise

Partner training with a friend or family member is a great way to add fun to your fitness routine AND save money too!

This week’s featured partners: Joanne & Ed

Stand sideways to your partner. Swing the the ball up and away from your partner; then swing it across your body and throw it to your partner. This exercise will increase core strength and reaction time.

Check out our video of the week!


Partner training keeps them motivated!

Comments Off on Partner Training Core Exercise

Partner Training Core Exercise

Category : Exercise

Partner training with a friend or family member is a great way to add fun to your fitness routine AND save money too!

This week’s featured partners: Kim & Rebecca (a sister act)

Great core exercise for partner training: Partner on left is rotating and using oblique muscles while partner on right performs an isometric abdominal brace.

Check out our video of the week!

 Kim says:
I like partner training with my sister because it pushes me to work harder.

Rebecca says:
Scheduling with Kim makes me show up because I know if I don’t she’s going to text me and ask “Where are you!?!?”
If you are interested in partner training, invite a friend to join you or talk to your trainer to help you find someone with similar abilities and schedule.

Comments Off on FAQ’s about Exercise and your Heart

FAQ’s about Exercise and your Heart

Category : Exercise

February is Heart Health Month

Of course, you’ve heard that you can reduce your risk of heart disease with exercise, but we wanted answer some FAQ’s about Exercise and your Heart because the confused mind won’t take action.

How Much? How Often? Read more about the American Heart Association’s recommendations

What should my heart rate be? Read more about monitoring your intensity level

Should I do Cardio or Strength first? Read more…it depends

How can I get the most out of cardio training? Read more about maximizing your cardio


Comments Off on New Year’s Resolution Success

New Year’s Resolution Success

Category : Exercise, Healthy Eating

A University of Scranton study suggests that only 8% of people achieve New Year’s Resolution Success.

How can you make 2017 a success?

  • Set behavior based goals
  • Track yourself on a daily/weekly basis
  • Reward yourself for sticking with it
  • Forgive yourself if you’re not perfect
Read more New Year Resolution Success 2017

Comments Off on Holiday Survival Guide

Holiday Survival Guide

Category : Exercise, Healthy Eating

Get through December without putting on the pounds read our Holiday Survival Guide!

It’s hard to stick to a healthy eating and exercise plan during the holidays. Everywhere you turn there are tempting foods and drinks—from treats at the office to your traditional family favorites. When you add in a busy schedule filled with shopping and social events that make it tough to squeeze in exercise, you have a recipe for disaster as far as your scale is concerned.

Read Holiday Survival Guide