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Balance and Core Muscle Exercises

Category : Exercise

Two for You!

 
Here are two standing core muscle exercises you can do anytime, anywhere to improve your balance and strengthen core muscles….that’s the purpose of our exercise blog…to introduce new and fun exercises that you can do at home with little or no equipment because we know you can’t always get to the gym!
 
Exercise #1: Hip Circles
Improve your balance, core muscle strength and hip mobility
Begin by balancing on one foot and draw and imaginary circle with your knee. Do ten circles in each direction. Repeat on the other side.
 
Exercise #2: Hopscotch
Improve your balance, core strength and inner thigh strength. Complete 15 repetitions on each side.
 
 
 
If you have questions or would like to learn more exercises like these contact Karin: karin@xofitness.com

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Core Exercises: Push-Ups and Planks

Category : Exercise

Two for You!

 
Here are two core exercises you can do anytime, anywhere to strengthen glute, upper body and core muscles….that’s the purpose of our exercise blog…to introduce new and fun exercises that you can do at home with little or no equipment because we know you can’t always get to the gym!
 
Exercise #1: Push-ups with child’s pose stretch is one of my client’s favorite ways to do push-ups. This provides a break between push-ups which makes it a little easier for beginners but still strengthens the core and upper body.
 
Exercise #2: Planks with a single leg lift will challenge not only the core, but the glutes.  
 
If you have questions or would like to learn more exercises like these contact Karin: karin@xofitness.com

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Strengthen Glute, Inner Thigh and Core muscles

Category : Exercise

Two for You! Here are two exercises you can do anytime, anywhere to strengthen glute, inner thigh and core muscles….that’s the purpose of our exercise blog…to introduce new and fun exercises that you can do at home with little or no equipment because we know you can’t always get to the gym!
Exercise #1: Single leg bridges will help you build a better butt. 
 
Exercise #2: Single leg adductor (inner thigh) lifts will strengthen both your inner thigh and core muscles IF you are mindful about moving slowly through the movement and keeping your core muscles braced so that you DON’T MOVE any other part of your body besides your working leg.
 
If you have questions or would like to learn more exercises like these contact Karin: karin@xofitness.com
 

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Balance Exercises: Two For You

Category : Exercise

Here are two balance exercises you can do anytime, anywhere….that’s the purpose of our exercise blog…to introduce new and fun exercises that you can do at home with little or no equipment because we know you can’t always get to the gym!
These exercises will improve your balance, flexibility and core strength. You might need a chair or a wall help you keep your balance when you first try these, but eventually your goal should be to progress to a point where you can balance without assistance while swinging your leg.
 
 
Exercise #1: Forward/backward Leg Swings are a great dynamic stretch for both your hamstrings and quadriceps. 
 
Exercise #2: Cross-over Leg Swings will help to strengthen your abductors (gluteus medius) and adductors (inner thigh muscles).
 
   
If you have questions or would like to learn more balance, flexibility & core exercises contact Karin: karin@xofitness.com

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Core Exercise: Hot Footed Lizards

Category : Exercise

Here are two core exercises you can do anytime, anywhere….that’s the purpose of our exercise blog…to introduce new and fun exercises that you can do at home with little or no equipment because we know you can’t always get to the gym!
 
This week’s core exercises are great for your obliques. Hot footed lizards require you to lift your opposite  hand and foot from the floor and while in an upward or downward facing plank/bridge. Touching your opposite hand to foot is tricky, but with a little practice this makes for a great core and oblique exercise. Plus, it has a fun name: Hot Footed Lizard!
 
 
If you have questions or would like to learn more core exercises like these, contact Karin: karin@xofitness.com
 

Comments Off on Core Exercise: Two for You!

Core Exercise: Two for You!

Category : Exercise

Here are two core exercises you can do anytime, anywhere….that’s the purpose of our exercise blog…to introduce new and fun exercises that you can do at home with little or no equipment because we know you can’t always get to the gym!
 
These two exercises are fun and challenging variations on the traditional bird dog.  Exercise #1 will work your abdominal muscles, back and obliques.  Exercise #2 will work your gluteals…especially the gluteus medius.
 
 
If you have questions or would like to learn more core exercises like these, contact Karin: karin@xofitness.com
 

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Best Stretches for Desk Workers

Category : Active Living, Exercise

Here are the two of the best stretches for desk workers. If you sit at a desk (or in your car) be sure to do these stretches  to improve your posture and reduce back pain!

Hip Flexor Stretch

 Pectoral (Chest) Stretch

Work doesn’t have to be a pain in the back (or neck). Take a break from your desk once each hour… get up & move then try these stretches…your body will thank you!

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February is Healthy Heart Month

Category : Active Living, Exercise

Go Red For Women…What’s it all about?

It’s not just a fashion statement and it has nothing to do with Valentine’s Day.

It’s about heart disease awareness…especially for women because heart disease is the #1 killer of women.

 Warning signs of a heart attack

Every 25 seconds an American will have what the CDC terms a ‘coronary event’ or what most of us would call a heart attack.  The sooner a person receives medical attention, the more likely they are to recover. That is why it is critical that everyone knows the warning signs of a heart attack. 

If you’re experiencing a heart attack you’ll feel chest pain, right? Maybe…for many it is much less obvious. The National Institutes of Health lists the following symptoms:

  • Chest discomfort (still the most common symptom) usually in the center of the chest
  • Chest discomfort lasts for more than a few minutes, or goes away and comes back
  • Can feel like uncomfortable pressure, squeezing, fullness, or pain
  • Discomfort in other areas of the upper body, including pain or discomfort in one or both arms, the back, neck, jaw, or stomach
  • Shortness of breath, with or without chest discomfort
  • Breaking out in a cold sweat
  • Nausea
  • Light-headedness

 Who is in danger? There are many risk factors which can contribute to heart disease:

  • Age
  • Family History
  • Smoking
  • High blood pressure
  • High blood cholesterol
  • Being overweight
  • Physical inactivity
  • High stress levels
  • Unchecked diabetes

 Of course, some risk factors cannot be changed such as your age and your family history. Men who are 45 or older and women who are 55 or older are more likely to have a heart attack than are younger men and women. If your siblings, parents or grandparents have had heart attacks, you may be at increased risk, so it is important to know your family history and share it with your doctor.

 What you can do to beat the “Silent Killer”

According to Heart Truth, “By doing just 4 things—eating right, being physically active, not smoking, and keeping a healthy weight—you can reduce your risk of heart disease by as much as 82 percent.”

Exercising 30 minutes per day can reduce your risk of heart disease by 30 to 40 percent and risk of stroke by 25 percent. Studies have shown that exercise can reduce many of the risk factors including your blood pressure, your weight, your cholesterol and your stress levels. 

If you are inactive, it’s time to get moving. Five times a week probably sounds impossible. That’s OK, start with 3 days per week and see how you feel. 30 minutes may seem like a very long time, if so, break it up! The AHA states that three 10-minute periods of activity are almost as beneficial to your overall fitness as one 30-minute session! You CAN do it. Do it for yourself, do it for your family! Be sure to check with your doctor prior to beginning an exercise program if you have any of the risk factors.

Please visit www.GoRedForWomen.org for more information!

If you have questions regarding starting up an exercise program to improve your health and reduce your risk of heart disease please don’t hesitate to contact us at info@xofitness.com

 

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Law of Success #4

Category : Active Living, Exercise

The Law of Self-Efficacy

You have to believe in order to achieve!

  

Self-efficacy is the belief that you can do it!
  
Psychologist Albert Bandura has defined self-efficacy as 

one’s belief in one’s ability to succeed in specific situations.  

 

How confident are you?

The Physical Exercise Self-Efficacy Quiz

How certain are you that you could overcome the following barriers?

 

Rate yourself on the following scale:

1= Very uncertain; 2= Rather uncertain; 3= Rather certain; 4= Very certain

   

I can manage to carry out my exercise plans even if…

I have worries and problems

I feel depressed

I feel tense

I am tired

I am busy

  

The Nutrition Self-Efficacy Quiz

 How certain are you that you could overcome the following barriers?

 

I can manage to stick to healthful foods even if…

I need a long time to develop the necessary routines.

I have to try several times until it works.

I have to rethink my entire way of nutrition.

I do not receive a great deal of support from others when making my first attempts.

I have to make a detailed plan.  

  

If you scored high (mostly 3’s & 4’s) 

odds are you WILL succeed!

  

If you scored low (mostly 1’s & 2’s)

Identifying the barriers that are most likely going to trip you up 

will help you get past them. Take baby steps and you WILL succeed!

  

Think of self confidence as a bank…

Each time you keep a promise to yourself, 

your store of self confidence gets bigger, 

making it easier to keep the next promise to yourself! 

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Law of Success #3

Category : Active Living, Exercise

The Law of CONSISTENCY

Be relentless in your pursuit of success.

 

Consistency is the key to achieving any goal. 

It’s so easy to get distracted…

You must stay focused

in order to reach your goal. 

 

“If you chase two rabbits, 
you will not catch either one.”
~unknown

 

Write down your #1 goal

and follow the advice of Spencer Johnson, M.D.,

author of One Minute Manager:

  

Take a minute

Look at your goal

Look at your behavior

See if your behavior matches your goal