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

Comments Off on Partner Training Medicine Ball Exercise #3: Balance & Optional Lunge

Partner Training Medicine Ball Exercise #3: Balance & Optional Lunge

Category : Exercise

These Medicine Ball Exercise are great for your balance, core strength and lower body (if you add the lunge back).

First try balancing on one foot and playing catch with you partner. The more you engage your core the better your balance with be, so stay focused!

Once you master balancing on one foot, try adding in the step back lunge to increase the intensity level and strengthen your lower body.

 

 Do you need a med ball for home? We recommend Perform Better

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 #2: Squat and Toss

Partner Training Medicine Ball Exercise #2: Squat and Toss

Category : Exercise

This exercise is so fun you’ll forget that you are squatting (ok, maybe not), but it’s more fun than squatting alone!

 

Be sure that you have adequate ceiling clearance!!

Do you need a med ball for home? We recommend Perform Better

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 #1: Twist/Over & Under

Partner Training Medicine Ball Exercise #1: Twist/Over & Under

Category : Exercise

Exercising with a partner isn’t for everyone, but for many it can definitely make it more fun!

Here are two great med ball exercises you can do with a friend:

  • Med Ball Twist
  • Med Ball Over & Under

 

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

Need a Medicine Ball? You can order one from Perform Better

Comments Off on Stick To Your New Year’s Resolution

Stick To Your New Year’s Resolution

Category : Active Living, Exercise

Have you resolved to “get in shape”? 

Did you know that 88% of New Years Resolutions fail?

Sticking with it for the first 3 months is the key to success. If you are finding it difficult to stick to your resolutions, you’re not alone!

How can you improve your odds? Start by setting a SMART goal.

SMART = Specific, Measureable, Attainable, Reward-based, and Time-framed.

SPECIFIC

Most resolutions fail because they are too vague.

Proclaiming: “I am going to get in shape this year” is not specific enough.

You need to have an ACTION PLAN: “I am going to exercise for 30 minutes three times  per week for the next 4 weeks.”

MEASURABLE

Avoid setting a goal to lose a specific amount of weight in a specific amount of time as your one and only goal*.  Most people feel they MUST weigh themselves, however don’t base everything on what the scale says.

  • Keep track of inches lost with a tape measure.
  • Measuring too complicated? Instead pay attention to how your clothes fit. Take note of how a particular pair of pants fits (maybe a little snug) and try it again in a month.
  • Find out your body composition (the ratio of fat to lean body tissue) is much more important. This can be measured  with a skin-fold calipers or Futrex Body Composition Analyzer…you can schedule an appointment at our studio.
  • Test your fitness level. How many push-ups you can do without stopping? How many chair squats you can complete in 30 seconds? How long does it takes you to walk/run one mile? Re-test every eight to twelve weeks and you will be impressed with yourself!

ATTAINABLE

Steer clear of false expectations. Do not expect to lose more than one pound per week*. You did not get out-of-shape overnight and it may take some time to see the results. Weigh yourself only once each week and for most re-assessments wait at least one month. 

REWARD-BASED & TIME FRAMED

It’s important to dangle a carrot out there for motivation. Setting a time frame will help you know WHEN it is time to reward yourself. Think of something you’ve been wanting to do. When you reach your 4 week, 8 week or 12 week goal do something nice for YOU!

Stick with it through March 31, 2012 (there’s your time-frame!) Once you pass that three month milestone, experience the benefits of regular exercise and see some results you will look good & feel great!

*Keep in mind that studies show exercise alone WILL NOT help you lose a significant amount of weight. Sign up for Smart Loss Seminar to find out what to eat, when to eat, and how much to eat.

Do you have a health and fitness question? Email us at info@xofitness.com

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