Comments Off on >Walking Workouts begin in May

>Walking Workouts begin in May

Category : Healthy Eating

>Walking is a fantastic low-impact activity which burns calories and improves your cardiovascular health. This 6-week program will begin slowly and then safely increase in intensity. You’ll learn the proper way to warm up before walking and the most important stretches to do when you are finished with your workout. You will be held accountable and motivated to increase your cardiovascular levels further than ever before! Getting outside this spring for this group workout promises to be fun and to keep you motivated to ensure you stick to the program and experience great results just in time for the Summer!

Dates: 5/3/11-6/9/11

Time: Tuesdays and/or Thursdays 8:45 AM

Where: All walks will depart from XO Fitness, 100 South Broadway, De Pere

$59 for 6-week training program (one day/week) That’s less than $10/week for your own Personal Coach!
$89 for 6-week training program (two days per week) Your second day is only $5/session
Click here to register

Cost Includes:
• A Weekly Walk with your Coach, Karin Jennings
• Structured Safe Walks
• Weekly Emails
•Warm-ups/Cool-downs and a few extra strength moves you can do outdoors

Extra details:
Dress for the weather, even in May you never know what Mother Nature is going to dish out, so dress in layers.

If weather is really bad, we will meet indoors at xo fitness or identify a rain date.

If you are registered to walk one time each week and need to switch from Tuesday to Thursday or vice versa just let us know.

Comments Off on >Super easy fish

>Super easy fish

Category : Healthy Eating

>Here it is, my super easy fish recipe…Only 4 ingredients

Pre-heat oven to 400 degrees
Defrost individually wrapped Tilapia fillets in bowl of hot water (leave in plastic for now)
Drizzle Olive oil into Pyrex baking pan and place in oven to heat (just a minute or two)
Beat 1-2 eggs in shallow bowl (depends how much fish you have)
Cover a plate with store bought seasoned bread crumbs
Remove defrosted fillets from plastic and dip first in egg, then in crumbs
Place coated fillets into heated, oiled Pyrex pan in one layer

Bake in oven
Flip over with spatula after 5-8 minutes.
Fillets are done when they flake with a fork.

I served this with sweet potato fries and brocoli…everyone was happy!

Comments Off on >Not all fat is bad

>Not all fat is bad

Category : Healthy Eating

>Why is America eating less fat and getting fatter?
Posed by many, one answer is that low and especially no-fat foods are generally ‘food products’ and substitute sugar, salt and chemicals to make up for the flavor loss. The end “food product” may actually have more calories than the original.

Fat takes a long time to digest, it keeps you full longer, and small amounts of the right fats can help you eat less over the course of the day.

Good sources of Omega 3 fatty acids

Doctors Michael F. Roizen and Mehmet C. Oz, authors of You On A Diet advise either eating (3) four ounce servings per week of fish (usually deep sea fish like salmon or tuna), eating an ounce of walnuts a day, or taking a 2000mg fish oil tablet daily.

Other popular sources of Omega threes:
• avocado (these are in season now!!)
• almonds
• pumpkin seeds
• flax seeds and flax seed oil
• dark leafy greens like kale, spinach and broccoli
• olive oil and canola oil (I honestly can’t think why a person would have any other oil in their house)

Avoid Solid fats found in Fatty animal-based foods:
• well-marbled meat
• poultry skin
• bacon
• sausage
• butter
• whole milk

Avoid Trans fat (foods made with partially hydrogenated oils):
• Cookies
• Donuts
• Pastries
• Crackers

Action Plan:
  • Switch to canola oil and olive oil.
  • Start taking Fish Oil supplements.
  • Avoid solid fats and trans fats.


Comments Off on >Eat with Color! Try something GREEN this week.

>Eat with Color! Try something GREEN this week.

Category : Healthy Eating

>The theme of National Nutrition Month this year is “Eat Right with Color”.

This week’s featured color…GREEN
(just adding green food coloring for St. Patrick’s Day doesn’t count!)

According to the American Dietetic Association, fruits and vegetables which are GREEN have antioxidant potential which may help promote healthy vision and reduce cancer risks.

Fruits to try this week:
Avocadoes (this is a great time of year to buy fresh ones), apples (the ADA listed them here), green grapes, honey dew, kiwi,

Veggies to try this week:
Asparagus, broccoli, green beans, green peppers, leafy greens, spinach

We challenge you to eat one of the GREEN foods above EACH day this week!

At the Jenning’s house, we made an old favorite which was DEFINITELY GREEN!!! WE call it “Irridescent Green Stuff”

If you dare, here’s the recipe for Indian Mustard Greens & Spinach:

Ryans notes: I seldom have the hot peppers handy, so I skipped them.  Instead of cooking 1 ½ hours until mushy, we steam the coarsely chopped mustard greens & spinach until wilted and put them in the blender with all the other ingredients (except butter and corn flour) and blend until pureed (adding steaming water as needed to allow blending). We then heat the butter/ghee or oil in a large saucepan and add ½ cup of cornmeal for texture.  Stir a couple minutes and add the puree.   Stir to thicken, salt to taste and serve with warm whole grain tortillas.  Eat until silly.

Comments Off on >Eat with Color! Try something Orange this week!

>Eat with Color! Try something Orange this week!

Category : Healthy Eating

>The theme of National Nutrition Month this year is “Eat Right with Color” so we’ll be highlighting a different color of the rainbow every week.

This week’s featured color…Orange/Yellow!

According to the American Dietetic Association, fruita and vegetables which are orange and yellow contain nutrients that promote healthy vision and immunity. They also reduce the risks of some cancers.

Fruits to try this week:
Apricots, oranges, cantaloupe, grapefruit, mango. papaya and pineapple

Veggies to try this week:
Carrots, yellow pepper, yellow corn and sweet potatoes

We challenge you to eat one of the orange or yellow foods above EACH day this week!

P.S. I don’t have any pretty pictures this week, sorry. However, at our house we enjoyed mangoes, oranges, carrots and little orange tomatoes.

Comments Off on >Snacks with Protein and Carbs

>Snacks with Protein and Carbs

Category : Healthy Eating

>These snack combinations include both complex carbs and protein to help keep you keep your blood sugar balanced and  you feeling satisfied!
  • An Apple, two cheese sticks, and a handful of almonds
  • Cottage Cheese and an orange
  • Sliced turkey, swiss cheese, avocado, and tomato slices
  • Chili in a cup and a baked potato
  • A baked potato with broccoli and cheese
  • Carton of plain yogurt ithe 10 almonds and 1/2 cup fresh strawberries
  • Two hard boiled eggs and an orange
  • Shredded wheat and mild with a banana and a hard-boiled egg
  • A breakfast burrito with eggs, beans, and cheese made with a whole wheat tortilla
  • Turkey slices on whole wheat bread and a pear
  • Ricotta cheese and 1/2 cup strawberries
  • Veggie sandwich with cheese, avacado, lite mayo and mustard on whole grain bread
  • Roast chicken breast with green salad
  • Spinach salad with tofu chunks
  • Egg Salad on a whole grain bagel
  • A chicken taco with lettuce, tomatoes and cheese in a soft whole wheat tortilla
 This list has been adapted from Potatoes not Prozac by Kathleen DesMaisons, Ph.D.

Comments Off on >Eat with Color! Try something RED this week.

>Eat with Color! Try something RED this week.

Category : Healthy Eating

>The theme of National Nutrition Month this year is “Eat Right with Color” so we’ll be highlighting a different color of the rainbow every week!

This week’s featured color…RED!

According to the American Dietetic Association produce which is red may help to maintain a healthy heart, vision, immunity and possibly reduce the risk of cancer.

Fruits to try this week:
Cherries, cranberries, pomegranate, red/pink grapefruit and red grapes

Veggies to try this week:
Beets, red onions, red peppers, red potatoes, rhubarb and tomatoes

We challenge you to eat one of the red foods above EACH day this week!

Here are two RED dishes I have made so far this week!

  What Red Foods have you eaten?

Comments Off on >Change your Diet Starting with Breakfast

>Change your Diet Starting with Breakfast

Category : Healthy Eating

>By Ryan Jennings

Breakfast is the KINGPIN of your food choices for the entire day. So how, exactly, did we become a bunch of cereal and fruit eaters when it comes to breakfast? Was it the cholesterol scares of eggs, butter & bacon or some conspiracy of breakfast cereal manufacturers to sell more refined sugar and grain? Or was it the quest for a simple meal, a la “Pour the Milk?”

Regardless of the trends, the latest research points to breakfasts that have a higher level of satiety lead to less calorie consumption over the course of the day: In a recent research study by the American College of Nutrition subjects that ate an egg based breakfast vs. a bagel based breakfast ate less food (to the tune of several hundred calories!) throughout the course of the day and felt more full. Here is a link to the abstract: 

My favorite, most satisfying breakfast is similar to huevos rancheros: Eggs, beans, & salsa. This is my go-to breakfast any time I know that lunch is a long way away and I’ll be working hard. I support the idea that any combination of eggs or meat, beans and vegetables are a great start to the day.

Here is a simple way to look at breakfast promoted by Timothy Ferris in ‘The Four Hour Body’ from a new perspective that places the emphasis on satiety:
Mix and match, constructing each meal with one from each of the three following groups:
1. Proteins:
  • Egg whites & 1-2 whole eggs for flavor
  • Chicken breast or thigh
  • Grass-fed organic beef
  • Fish
  • Pork
2. Legumes (canned is easiest, but cooking a big batch in the slow cooker is very economical)
  • Lentils
  • Black beans
  • Pinto beans
  • Red beans
  • Soy beans
3. Vegetables (frozen/canned OK, we also like to use up the leftovers from last night’s dinner)
  • Spinach
  • Asparagus
  • Peas
  • Green Beans
  • Mixed vegetables
  • Cauliflower
  • Broccoli
Eat until full. In all likelihood, you’ll be satisfied for 4-5 hours. If not, eat more. Actually, author Timothy Ferris recommends these exact foods for EVERY meal, EVERY day, except one day/week (eating every 4 hours). This is the epitome of simplicity, and that’s where most diet’s go bad. Too many goofy recipes.
Let’s just start with breakfast and see what happens.

Brief Disclaimer: xo fitness, LLC and employees do not claim to be dieticians and cannot render specific nutrition advice related to a medical condition or provide detailed nutritional analysis.  Individuals seeking these services should see a registered dietician. The information provided here is intended to reflect healthy eating habits as promoted by the USDA’s ‘My Food Pyramid’.

Comments Off on >100 Day Wellness Challenge

>100 Day Wellness Challenge

Category : Healthy Eating

>You are invited to join


100 Day Wellness Challenge

Starts January 20th, 2011 (Sign-up deadline: January 17th)

Teams are forming all around Brown County…

We want you to join one of our XO fitness teams!

Everyone is welcome…you do not have to be a client to join an XO team.

XO Fitness’ goal: Increase your activity level and keep you motivated

CLIENTS: We will be building FOUR (4) XO Fitness Teams. Each of our trainers will be a Team Captain: RYAN, KARIN, ANGELA AND LORI. We will try to assign you to your primary trainer’s team, however we will also be trying to have an equal number of participants on EACH team, so you may be placed on another team if necessary.

NOT A CLIENT? Employer not involved in Live Healthy? That’s OK! You can join us too. Join an XO team, get a genuine XO Fitness water bottle, a complimentary session at XO Fitness, access to the special 100 day workout sessions at XO Fitness and enjoy all the benefits of the Live Healthy Program.

XO Fitness will be offering PRIZES every 25 days to the team with the most exercise logged.

XO Fitness will be organizing special workouts during the course of this challenge just for XO Live Healthy participants!

How much does it cost?
Clients: Just $25 per person (Includes $20 paid to Live Healthy America + prize fund!)
Non-Clients: Just $39 per person (Includes $20 paid to Live Healthy America + prize fund + all the benefits listed above!)

You will receive the following from Live Healthy America:
• Live Healthy America Training T-shirt
• Access to some great online health resources including:

  • Workouts (you can do at home)
  • Video exercise demonstrations
  • Nutrition Tips
  • Healthy Recipes
• 100 Days FREE access to Training Peaks elite nutrition and physical activity software
• Weekly e-mails from Live Healthy America containing tips on nutrition, fitness and healthy living

• Chances to win random monthly prizes and incentives

• A one-year subscription to your choice of several lifestyle magazines

How do I join?

Sign up at the XO Fitness front desk or online by clicking the link:

100 Day Challenge Sign-up!

• Be sure to register by selecting the T-shirt size you want.

• Complete your contact information if you are not currently a client.

Please call us 920-339-0630 or email with questions!
Our Website
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Comments Off on >Holiday Hours at XO fitness

>Holiday Hours at XO fitness

Category : Healthy Eating

>2010 Holiday Hours

Christmas Eve: Open 5 AM ’til 12 PM

New Year’s Eve: Open 5 AM ’til 2 PM

Christmas Day & New Year’s Day: CLOSED

xo Group Trainings:

December 24th & 31st: 8 am Slow Flow Yoga with Angela

December 24th: 9 am Cardio Christmas with Karin

December 31st: 9 am Cardio & Strength with Lori