Comments Off on Game Plan for December

Game Plan for December

Category : Active Living, Exercise, Healthy Eating

Of course you are busy! It’s the holiday season.  That is why you need to take a few minutes NOW to make Holiday resolutions. Why wait until January? What goals can you set to make the holidays healthier and happier? Here are some suggestions:

Write a specific exercise goal.

For example, “I will exercise ____ days per week for _____ minutes between now and December 31.”

Tight on time? Consider that exercising just 30 minutes twice a week can help you maintain your current fitness level. Another suggestion: 10 minutes on your home cardio equipment each morning is better than no minutes.  Just do it and you’ll feel better all day.

Tips on setting goals:

  • Write them down and post them somewhere you can review them on daily basis. Written goals are much more likely to be achieved.
  • Share your goals. Tell another person about your goals. Whether you enlist your spouse, your best friend or your personal trainer the support of another person will help you stick to it. If at all possible, find a friend who wants to set similar goals. This way you will have someone to hold you accountable.

Schedule your exercise sessions.

Writing an exercise goal is a great start, now get out your calendar. Instead of saying, “I’ll do it when I have time” schedule your workouts (date & time). Treat your workouts like you would an appointment with your dentist or hair stylist. In other words, don’t be late and always re-schedule missed appointments.

Keep a Journal.

This is where our Healthy Holiday Stars Program comes in!! Tracking both your exercise and food intake in writing can really help you stay focused. Exercise logs can help you see your progress and adhere to your plan. Once you get the momentum going you will not want to skip a day because you will want to record something in your journal. Food logs make you more mindful of what you are eating and how much. Studies show that keeping track of your eating in a journal is one of the keys to successful weight loss.

Set a daily quota for holiday treats.

For instance, “I will eat ONLY ONE holiday treat daily.” This gives you permission to have a little treat without feeling guilty. Feeling bad about yourself for eating something is no way to live. Instead, feel proud of the fact that you can eat just one! Completely abstaining from chocolate often makes cravings worse and can lead to a binge.

If you have a game plan for December you won’t feel as if you have to start all over again in January! Take time for YOU this holiday season!

Comments Off on Law of Success #2

Law of Success #2

Category : Active Living, Exercise

The Law of EFFORT 

 

The only place where success comes before work is in the dictionary!

~Vidal Sassoon  

 

Losing weight is never easy…

You must 

plan ahead,

find the time,

exercise & eat healthfully.

  

Success is the sum of small efforts, 

repeated day in and day out.

~Robert Collier

 

Daily recommendations:

30 minutes of exercise 

Eat breakfast

Eat 4 to 5 times each day

Eat your vegetables 

Notice the emphasis on eating right…focus your effort on this!

 

Comments Off on Law of Success #1

Law of Success #1

Category : Active Living, Exercise

The Law of OWNERSHIP

 

If it’s going to be it’s up to me!

 
If you are going to achieve results, 
it is going to be up to you.  
 
Your trainer, your spouse and your friends 
can offer encouragement & support, 
but you must be willing to make & stick to 
the healthy lifestyle changes.  

  

Think about it:

Is there one thing that you 
know you should change?  

Can you start today?

Can you do it this week?

If not, why not?

It’s up to you!

 

 

Comments Off on Get “Back to Fitness” this Fall

Get “Back to Fitness” this Fall

Category : Active Living, Exercise

by Karin Jennings

The trouble with summer is that people tend to be very inconsistent about exercising.  This happens for a multitude of reasons:  a) it’s hot; b) the kids are home;c) week-long vacations and travel; d) relying on outdoor activities like gardening and walking for exercise.

Now that September  is almost here it is time to get back to fitness!

How to start? ”Back to School” and “Back to Fitness” have a lot of similarities. The “Three R’s” of fitness include: 1) Regular Routine, 2) ‘Rite it down, and 3) ‘Rithmetic.

1)    Regular Routine

Schedule your exercise.Consistency is the key to success.“I am going to get in shape this fall” is far too vague. Instead, say “I am going to exercise for 30 minutes three days a week for the next 4 weeks.” You should consider being even more specific and schedule the days you will exercise on your calendar. Notice how this statement is measurable in couple of ways (minutes of exercise & days per week) it also has a time frame of 4 weeks so when you have successfully exercised through out the month of September you can reward yourself. Then you can set a new goal (maybe 4 days/week) for the month of October!

2)    ‘Rite it down

Three things you should consider writing down:

Your goals. Post them somewhere you can see them regularly and act upon them.  It is important to review your goals daily…for one minute. Spencer Johnson, M.D., in his book The One Minute Mother gives us this motivational quote: “I take a minute, I look at my goals, I look at my behavior, I see if my behavior matches my goals”.

Record your workouts. 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 gold stars. 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 give yourself a star on the calendar. You may also want to record your time, distance and/or the activities you completed. How many minutes and/or miles you complete weekly or monthly? This will keep you motivated to keep moving.

Record what you are eating. If one of your goals is to lose weight, a food log is an excellent way to get started. Studies show that writing down everything you eat throughout the day can double your weight loss. This works because it makes you much more aware of what you are putting in your mouth.

3) ‘Rithmetic

A lot of us are motivated by the numbers.

Most people feel they MUST weigh themselves, however don’t measure success by that number alone. Here are some other numbers to consider:

Body composition (the ratio of fat to lean body tissue) is much more important. This can be measured with a skin fold calipers by a fitness professional.

Inches lost. Measure and record the number of inches around your waist, hips, and upper leg with a tape measure. The tricky part is measuring the same spot the next time, so take good notes. For example, when you measure your waist pay attention: did you measure across your belly button or two inches above your belly button? Re-measure in 4 weeks.

Measure your fitness How many push-ups you can do without stopping, how many chair squats you can complete in 30 seconds and how long can you stand on one foot?How long does it takes you to walk/run a specific distance such as one mile (works best on a track)? Re-test every four weeks and you will be impressed with yourself!

Turn over a new leaf…follow the “Three R’s” and get fit this fall.

If you have a health & fitness question or need help with your fall fitness routine contact us info@xofitness.com

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

Comments Off on Bike to Work Week: May 13-17

Bike to Work Week: May 13-17

Category : Active Living, Exercise

Check this out! Biking to work is a great strategy for fitting in fitness!

 

Bike to Work Week
Via FitnessforWeightLoss.com

Comments Off on Exercise can make you a better Mom

Exercise can make you a better Mom

Category : Exercise

No  matter what age your kids happen to be, it’s important that you take care of yourself. Most moms are so busy taking care of everyone else, they often run themselves down.  Finding the time to exercise can be quite a challenge, but that time is important for both you and your kids. Everyone benefits when moms find a way to fit in fitness.

Moms-to-be

Pre-natal exercise minimizes weight gain and can reduce back pain during pregnancy. It  can definitely make your delivery easier…let’s face it, giving birth is an endurance event! It’s important to check with your doctor before you embark on a pre-natal exercise program. It’s is also a good idea to consult with a fitness professional who can help choose safe exercises and adapt them as your body changes shape.

Moms with little kids…0-5 years

Most women gain a few extra pounds during pregnancy which don’t disappear the moment the baby is born. “Baby-fat” is cute on babies, but not so cute on moms. Getting your body back should be a priority because the longer you wait, the harder it will be. Kids in this age group are very demanding to  say the least; you spend nearly every waking moment taking care of them. Isn’t it time you take care of yourself? A little “me time” goes a long way. Try taking a 15 minute walk or joining an exercise class preferably at a facility which offers child care. You will feel refreshed and be a better mom.

Moms with school-age kids…6-17 years

Currently one-third of American children are obese or at risk of becoming so. Your kids are watching you…be a good role model.  The fact is, kids don’t move enough. Why? They are watching YOU. So get moving, turn off the TV, take a walk or go for a bike ride with your kids. Even if you go to the gym without your kids they will be aware that you value exercise, and you can discuss why it is important to you. If you care about exercise and eating well you will be an awesome role model and it will rub off on your kids (eventually).

Moms with older kids

As your kids become more independent you may have more free time. Is retirement on the horizon? What have you always wanted to do, but didn’t have time with work and kids taking up so much of your time? Are you in shape enough to do it now? If not, what do you need to do to get there? It’s not too late to get started down the path to health and fitness, just start with small steps (pun intended).

Grandmothers

Holding a new born grandchild you may wonder, “When did they start making babies so heavy?” Once they start to walk and run are you fast enough to keep up with them? Can you get down on the floor to play with them? You are never too old to start exercising. Start with walking, or if you’d prefer more structure seek out a  fitness professional to help you choose safe and effective exercises in either a group or one-on-one setting.

Now that you are excited about getting fit to be a better mom, set yourself a goal: What is one thing you can do to improve your health this week? Write it down, better yet, e-mail it to me karin@xofitness.com.  I want to know what you are going to do this week to improve your health and I am going to hold you to it! Hope to hear from you.

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

Comments Off on Partner Training Exercise #6: Patty Cake Push-up Plank

Partner Training Exercise #6: Patty Cake Push-up Plank

Category : Exercise

This is a fun variation on the push-up plank.

Position yourself about an arm’s length from your partner in a push up plank position (either on knees or toes)

Both partners raise right hand and slap them together, then switch to left hand.

If both partners are strong enough, repeat 10 times, rest and repeat!

 

At XO Fitness, we offer partner training. It’s fun and more economical than training on your own.

If you are interested in working out with a loved one or a friend, contact us for details! 920-339-0630

 

Comments Off on Beat cabin fever by enjoying the snow!

Beat cabin fever by enjoying the snow!

Category : Active Living, Exercise

Too much snow?!?! Impossible!

We know by the time all the good snow arrives, most of us are sick of winter.  

Relieve the cabin fever: Cross Country skiing and snow shoeing are both awesome  workouts and wonderful ways to enjoy the great outdoors, so go have fun in the snow…it will be gone soon!

 Here are a few pictures from our visit to Governor Thompson State Park just North of Crivitz near the Caldron Falls Flowage.  

PS: Locally we ski at two Brown County Parks: The Reforestation Camp near Suamico and Neshota Park near Denmark.

Gov Thompson SP Fire Tower

Wood Lake 1

Gov Thompson SP Wood Lake trailGov Thompson SP trail

Comments Off on Partner Training Exercise #5: Bird dog with Partner Press

Partner Training Exercise #5: Bird dog with Partner Press

Category : Exercise

This is a partner variation which increases the intensity of a basic core exercise: the quadruped bird dog.

Begin on hands and knees facing your partner.

Raise your right hand and left knee off of the floor, and extend your hand out to make contact with your partner’s (palm to palm).

Both partners press against their partner’s hand with equal pressure as to not allow any movement…this is an isometric exercise (which means there is NO VISIBLE MOVEMENT).

The more pressure applied, the more you will have to engage your core muscles so that you don’t get pushed over.

Then try it on the other side using  left hands.

 

At XO Fitness, we offer partner training. It’s fun and more economical than training on your own.

If you are interested in working out with a loved one or a friend, contact us for details! 920-339-0630

Comments Off on Partner Training Medicine Ball Exercise #4: Golf Swing and toss

Partner Training Medicine Ball Exercise #4: Golf Swing and toss

Category : Exercise

This Medicine Ball Exercise is great for your core strength (especially obliques) and lower body (gluteus medius).

Swing the ball away from your partner (as shown) then as you swing it toward your partner toss and it  to them.

Try 10 repetitions, then turn around and do it again on the other side so that you get to toss the ball in both directions.

Tips to keep in mind:

Throw ball low (think:  line drive) DON’T lob it in a high arc.

Throw ball slightly in front of your partner so that they can catch it and swing through in one smooth motion.

Use your whole body turning your hips toward your partner to propel the ball…that way it isn’t just an arm exercise.

Do you need a med ball for home?

We recommend Perform Better for home fitness equipment

At XO Fitness, we offer partner training. It’s fun and more economical than training on your own. If you are interested in working out with a loved one or a friend, contact us for details! 920-339-0630