Comments Off on Partner Training with Medicine Ball

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  

Comments Off on Motivation in March

Motivation in March

Category : Exercise

January is a distant memory…what about your New Years Resolutions? If they’ve fallen by the wayside, don’t worry…it happens to the best of us. Do you need to get moving again? Here’s what to do:


Keep track on a chart

It may seem silly, but most grown-ups are just as motivated as grade-schoolers by something as simple as a chart on the wall with stickers or smiley faces. Try this at home: Place a calendar which is dedicated to keeping track of your workouts in a prominent location such as your refrigerator. Everyday you workout draw a smiley face (or give yourself a sticker) on the calendar. Everyday you do not workout draw a big red “X” on the day. That way you have a visual. More than two red X’s in a row and you will know you better get a move on! Any week you have more smiley faces than X’s reward yourself!


Schedule four workouts per week.

Take a few minutes each weekend to look ahead to the coming week and figure out which four days and times you will exercise. Scheduling four may seem like a lot, but consider the fact that “something will come up” on one of those days and you will have to cancel. In that case, at least you will get three workouts in. Consider that fourth workout as a “bonus” workout. If you complete it reward yourself!


Find an exercise buddy.

Exercising with a friend is more fun. It also makes it harder to cancel your workout because you have someone to answer to. You may even want to wager a friendly bet: Anytime you or your friend skips a planned workout the one who cancels has to put $5 into the jar. At the end of the month the person with the best track record gets all the money in the jar.


Register for an event.

Starting in April the calendar is literally exploding with opportunities to participate in everything from a 5K walk/run to an Ironman Triathlon. Pick an event which will be challenging, but not ridiculously so. Check out Having an event out there on the horizon you know you will have to stick to your workout in order to be ready in time. Many event websites post a workout schedule which you can follow; if not, a personal trainer can help you organize your workouts so you will be prepared for your event.


Try something new.

Perhaps you are tired of the same old, same old. Try a new activity, get some new workout clothes or shoes, buy some new music or a new exercise DVD. A small monetary investment may be all you need to get yourself moving again. Wouldn’t you feel guilty if you let those new shoes just sit there collecting dust?


Remember, Spring is just around the corner and you want to be in great shape by then! Pick one of these ideas and give it a whirl. Let me know which one you try and how it is working for you I would love to hear from you!


Karin Jennings is a certified personal trainer and co-owner of XO Fitness, LLC in De Pere.

Comments Off on Stretches for Cyclists

Stretches for Cyclists

Category : Exercise

We wanted to share some of the best stretches for cyclists with you because it is officially Bike to Work Week! Be sure that when you finish your ride you take the time to work on your flexibility. Stretch your hip flexors, quadriceps, low back, and chest so that your overall posture won’t be affected.   Hold all stretches for at least 5 seconds (on the video the stretches aren’t held for the entire length of time just to keep it short and to the point).  

Check out our video to see what you can do to get those muscles stretched out after your workout!


If you are interested in more stretches that you can do after cycling contact us at info@xofitness.comHope to see you out and about! Happy riding!

Comments Off on Best Shoulder Exercises

Best Shoulder Exercises

Category : Exercise

Welcome to Part 3 in our Awesome  Arm series…


Today’s topic: The Best Shoulder Exercise

In 2014, the American Council on Exercise studied the 10 most common shoulder exercises to determine the best shoulder exercise. See ACE study. The answer was that there is not ONE best shoulder exercise because the shoulder is a complicated joint with many attachments. This study analysed the deltoid which is the most visible shoulder muscle. It has three distinct parts: anterior, medial and posterior. Although there is some cross-over each of these is trained with different strength training exercise. Doing just one of the exercises listed below would not not be sufficient on a regular basis….be sure to train your whole shoulder!

diagram of deltoid muscle


The three best exercises for shoulders recommended by ACE fitness include

1) Rear Lateral Raise (reverse fly) for posterior deltoid

2) Bent Arm Lateral Raise for medial deltoid (the 45-degree incline row was suggested, however most of us don’t have an incline bench at home to work with. This exercise was a close 2nd)

3) Shoulder Press for anterior deltoid


Want to learn more? Contact us at

Comments Off on Training Your Triceps

Training Your Triceps

Category : Exercise

Welcome to Part 2 in our Awesome  Arm series…


Today’s topic: Training Your Triceps

Recently, ACE Fitness conducted a research study to discover which exercises were the most effective in training your triceps. Read all about it! Here are the top 3 exercises you should be doing:
  1. Triangle Pushups
  2. Tricep Dips
  3. Tricep Kickbacks

Want to learn more exercises for awesome arms? Contact us at today!

Comments Off on Building Better Biceps Workout

Building Better Biceps Workout

Category : Exercise

Welcome to Part 1 in our Awesome  Arm series…

Let’s start with building better biceps workout.

When you notice someone’s arms and say WOW it’s usually the bicep muscle that’s got your attention. Whether you’re wishing for arms like Madonna or Clay Matthews it’s going to take a lot of work!

Two things to keep in mind:

1) You need to be very lean in order for your muscle definition to show the way it does on some of these icons of sports and fitness. 2) Also, how much your bicep “pops” has to do with the length of the tendon which attaches it to your arm. Contract your bicep muscle and use your other hand to “measure” the distance between the crook in your elbow and where the muscle bulges. Some people can fit only one or two finger widths in that space while other people can fit 4 fingers easily. The longer the tendon the shorter and bunchier the muscle will be, so if your tendon is long it will be easier for you to get this muscle to “look big”.

OK, now let’s get started building better biceps!

  Recently, ACE Fitness conducted a research study which found that the Concentration Curl is the best exercise eliciting significantly higher muscle activation of the biceps than any other exercise tested. That being said, it isn’t the ONLY exercise you should do because it is not extremely functional. Standing while performing bicep curls is much more functional because it will cause you to engage other muscles including your core which means it will better prepare you for daily activities. You should also perform hammer curls which work the brachialis–the muscle that runs along the outside of your upper arm–which helps add a more full, shapely look to the arms. Another bicep curl variation we use at XO Fitness is a circular bicep curl which can be a little tricky to learn, but I like these because you also engage your upper back when you rotate the hands to face forward.

Build better biceps with concentration curls, hammer curls and circular bicep curls…for best results be sure to do each of these exercises until you completely fatigue the muscle (don’t just stop at 10 reps). If you can do more than 15 reps try a heavier weight next time!!


Like these exercises? Want to learn more?

Contact us to start personal training today!