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 #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 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.

 

Comments Off on Don’t Take This Sitting Down

Don’t Take This Sitting Down

Category : Active Living

by Karin Jennings

How much time do you spend sitting? According to a poll of 6000+ people by the Institute for Medicine and Public Health, the average person spends 56 hours per week sitting! Think about it, thanks to technology we are able to sit more than any other generation in the history of the human race! That, my friends, is extremely bad for our health.

The Physiology of Inactivity

What happens to your body when you sit for extended periods of time? Studies show that your body reacts to being sedentary in the following ways:

  • Circulation slows
  • Metabolism slows
  • Cholesterol levels increase
  • Lipoprotein lipase levels decrease
  • Body uses less blood sugar

Inactivity increases the risk of the following:

  • Heart disease
  • Diabetes
  • Certain types of cancer
  • Depression
  • Chronic lower-back pain

Move more often

Studies show that regular workouts, while beneficial to your health, do not entirely negate the harmful effects of sitting. Genevieve Healy, Ph.D., a research fellow at the Cancer Prevention Research Centre of the University of Queensland in Australia found that regardless of how much moderate to vigorous exercise participants did, those who took more breaks from sitting throughout the day had slimmer waists, lower BMIs (body mass indexes), and healthier blood fat and blood sugar levels than those who sat the most. In an extensive study of 17,000 people, Canadian researchers drew an even more succinct conclusion: The longer you spend sitting each day, the more likely you are to die an early death — no matter how fit you are.

This isn’t about finding time to exercise for 30-60 minutes five times per week which is the standard recommendation. Instead, this is about getting up and moving throughout the day.

Here are some ideas:

  • Get up and move every 30 minutes. Set a reminder on your computer or phone and DON’T ignore it.
  • Stand instead of sitting…whenever you can stand behind your desk instead of sitting, do it.
  • Walk instead of standing…if you can pace or “walk and talk” do so.
  • Use the restroom & water fountain furthest from you desk.
  • Take the stairs.
  • Limit TV watching to 1 hour/day or don’t watch TV sitting down, instead stand, ride a stationary bike, or sit on a stability ball.
  • Replace your desk chair with a stability ball.
  • Try wearing a pedometer. This will make you more aware of how active (or inactive) you are during the day. If you haven’t reached 10,000 steps by evening…go out for a walk to make up for it, however set your goal for the next day to increase your activity by 20% (for instance, if you only made it to 6000 steps, aim for 7200 the following day).

Remember, it’s the little things that add up in this case. Move more each day ALL day long for healthier, happier you!

Karin Jennings owns and operates XO Fitness, LLC in De Pere with her husband, Ryan. She has been a certified personal trainer since 1996. XO Fitness specializes in personal and small group training. They focus on helping people reach their health & fitness goals through exercise and lifestyle changes.

Comments Off on Creating My New Habit

Creating My New Habit

Category : Active Living, Exercise

by Karin Jennings

I know, I’m a personal trainer, so how could I not have an exercise habit? Well. Here’s my confession, lately I have been too busy…at least that was my reason. I have an active lifestyle, I am on my feet when I’m at the studio and have been a weekend warrior (mostly mountain biking and canoeing) but I haven’t been doing anything very consistent in the past few years. Yes, I’d been feeling guilty about it, but not enough to change anything.

Here’s how it happened:

First, I registered for an event. Ryan and I registered for the Southern Kettle Moraine Challenge about 2 months prior to the event. I knew that I did not have a lot of time to improve my fitness for this 10 hour adventure race.

I established a schedule: Monday, Wednesday, Friday and a time of day: immediately after I get the kids off to school. I quickly discovered that it was important to dress in my running clothes so that after I walked my daughter to school I did not have to stop home to put on my running shoes or eat because I’d get distracted with housework or email and end up blowing so much time I’d have skip my run.

I was worried about starting up a running program, I’ve started and quit due to injuries plenty of times. This time was different…I started out slow. Instead of over-doing it I started with a walk/run plan and gradually increased the amount of time I spent running. The every other day schedule gave me a day to recover if I was sore.

I also told two people about my running plan. First, I told my husband and teammate, Ryan not to worry I was “in-training” for this event and I’d be ready. I also emailed him every morning after my run just to tell him that I did it. The other person who knew my schedule (and you’re going to laugh) was the crossing guard at the school. One day she noticed I was not wearing running clothes and asked about it. Since it was a Thursday I explained that I run every other day. Guess what? It made me feel compelled to put my running clothes on the next morning so she’d know I was sticking to plan. Now she always comments on the weather or says, “nice day for a run”.

Last but not least, I rediscovered that the statement “you’re only one workout away from a good mood” is so true! I know this from past experience, but had been ignoring it because I was so busy! I definitely get more done on the days that I start out with a run.

What’s really amazing is that the race was over two weeks ago and I am still running! I thought for sure I’d quit as soon as the race was over because getting in shape for the race would no longer be a priority, but the habit has been established and I love the endorphins!

As we approach the winter months I am not sure if I will be able to continue running outdoors. I may have to reconsider my mode of exercise, but very motivated to establish a new winter exercise habit now that I’ve gained so much ground! I promise to get back to you and tell you what I’m doing for the winter soon…see, I just did it again, promised you something which will force me into action!!

Ryan & Karin after 10 hour Adventure Race…still smiling!

Summary of ways to create a new exercise habit:

  • Register for an event (now I am registered for the Turkey Trot!)
  • Schedule it (both day & time)
  • Tell someone who will hold you accountable
  • Start slow so you don’t get injured
  • Don’t stop home…avoid distractions
  • Notice how great you feel on days you workout

Comments Off on Core Training #1: Abdominal Bracing

Core Training #1: Abdominal Bracing

Category : Exercise

At XO Fitness, we always coach our clients to “brace your abdominals”  during core work…especially when performing planks. “Bracing” means tightening your mid-section all the way around not just “sucking-in” your belly. Instead, you need to tighten your muscles the way you would in anticipation of a) being tickled; or b) being punched in the belly.

Practicing abdominal bracing on the stability ball

Practicing abdominal bracing on the stability ball: Lori is pressing on Ryan’s hands…if he does not brace his abdominals she will push him off the ball.

 The way we get clients to “feel” abdominal bracing (no we don’t punch anyone in the gut) is by asking them to sit on stability ball with their arms extended out at shoulder height and hands together. Then we push on their hands…if they don’t tighten up their core and “brace” they’ll get pushed right off the ball!

 

 

 

 

 

Another great way  to feel this is to lie on your back with knees bent and spine in neutral. Reach your hands up to the ceiling (palms facing in) and then lower your arms straight overhead leading with your thumbs. Notice how your back has an tendency to arch and your rib cage to “pop-up”…OK, don’t let that happen, instead use your core to keep your rib cage down and your spine in neutral. Feel it?

Starting Position

Maintain neutral spine as you lower arms overhead
DO: Maintain neutral spine
Do not allow spine to arch or ribcage to pop-up
DO NOT: Allow spine to arch

 

 

 

 

 

 

Comments Off on Core Muscles defined

Core Muscles defined

Category : Exercise

What are the core muscles?

Core Muscle Diagram

Core Muscle Diagram

The abdominal muscles (there are technically 4 “abdominal” muscles) are not the only core muscles. The core muscle team also includes muscles  of the low back, upper back, hip and pelvis. They all work together to support  the spine in proper alignment (good posture) also known as neutral spine.

A strong core will reduce risk of back injury/pain,  improve your balance, and improve your game!

What game? Any game, you name it: golf, tennis, baseball, swimming, running, football, basketball, hockey, soccer, skiing…you get the picture. 

Comments Off on Spot Reduction Doesn’t Work

Spot Reduction Doesn’t Work

Category : Active Living, Exercise

Last week we kicked off our “Moves You Can Use” blog with exercises for specific body parts. That led to the inevitable question, “Can you do a series on ‘How to make my belly flatter’?” That question made us realize that we ought to address the “spot reduction” myth head on!

How do I get rid of this?

People ask us all the time, “What’s the best exercise to get rid of this?” (as they point to an area of their body they feel is a bit too flabby) Infomercials are always promising to “burn fat” off of your belly, your butt, or your thighs. This drives us (and most likely all fitness professionals) crazy because doing specific body part exercises will definitely help to strengthen that muscle but you cannot “spot reduce” fat. 

Burn, baby, burn

Yes, you definitely feel your abdominal muscles when you do crunches or your glutes when you do an exercise to target them. The “burn” you feel is because those muscles are exerting a lot of energy NOT because you are burning fat. So doing abdominal crunches does not mean you are burning abdominal fat.  If your abdominal fat is resistant to mobilization then it will probably be the last fat to be mobilized and utilized. (I know, you didn’t want to hear that)  You will likely notice changes to your arms and other areas and start to wonder why the fat around your stomach (or hips) isn’t cooperating.  Be patient, eventually it will happen! 

So why do spot specific exercises?

As a trainer instruct clients to do specific exercises for core, glutes, arms, etc. The reason is to strengthen those muscles. There are many muscles that become weak when humans spend too much time sedentary and to avoid injury a strong core and glutes are important.

What else can you do?

A combination of aerobic exercise, interval training and muscle-conditioning will get you mobilizing that unwanted body fat. Realize that adopting an active lifestyle with a minimum of 30 minutes of exercise each day and a healthy diet is also crucial to reducing your body fat. The trainers at XO can help you make the changes needed to reach your health & fitness goals. It’s important to pick just one thing that you can do differently this week and make it a habit!

 

Comments Off on Build a Better Butt #1

Build a Better Butt #1

Category : Exercise

Great Butt Exercise

Quadruped Hip Extension

Quadruped Hip Extension: On your hands and knees, slightly contract your abdominals to stabilize your torso and spine. Keeping the knee bent at 90 degrees; lift leg up until the thigh is lined up with the body (parallel to the floor). Do not lift any higher because this will cause the spine to arch.

According to John Porcari, an exercise scientist at the University of Wisconsin-La Crosse, “When you look at the EMG levels, quadruped hip extension elicited the highest muscle activation, and we did it without any weight. I think if you used ankle weights, that exercise would be even more effective in terms of targeting the buttocks.”

How many should you do? Try 10 -15 SLOW & controlled lifts.

Why train your glutes? One look in a three-way mirror is enough to motivate most of us. However, besides looking good, training your gluteals is important because if they are weak you are at risk for low back and/or knee problems.