08-Nov-2013
Comments Off on Law of Success #1
Category : Active Living, Exercise
If it’s going to be it’s up to me!
Think about it:
Can you start today?
Can you do it this week?
If not, why not?
It’s up to you!
02-Oct-2013
Comments Off on Wait! Don’t buy Halloween candy yet!
Save your money, save your waist-line…
It’s the first week of October, so of course the stores are well-stocked with trick-or-treat candy, but does that mean you need to stock your pantry?!? Probably not…be realistic, if you buy Halloween candy now will it actually be around on October 31st when the kids come knocking? I doubt it! Instead you or your spouse and/or your kids will have eaten it all up and you will have to go buy more for the trick-or-treaters.
My advice, leave the candy in the store until just a few days before Halloween….otherwise, stepping on the scale might get a little scary!
Yours in Health & Fitness,
Karin Jennings
XO Fitness
karin@xofitness.com
13-Sep-2013
Comments Off on Fresh Corn Tomato Salad
Category : Healthy Eating
This recipe uses late summer produce (which we are still getting plenty of in September!!)
including corn, tomatoes and basil. This a colorful and tasty side dish…perfect to bring as a “dish-to-pass” next time you head to a cookout! Thanks to Carla N. for the suggestion…we looked up “corn tomato recipes” online and started with a recipe, however, as usual Ryan did make some changes….hope you enjoy this!
Ingredients
3 Tbsp. red wine vinegar
1 tsp. salt (original recipe called for 2 tsp…that’s alot!)
Freshly black pepper
1/4 cup olive oil
6 ears fresh corn, husked (about 4 cups corn kernels)
2 cups red or orange grape tomatoes, halved
1 bunch scallions, thinly sliced
8 ounces fresh mozzarella, cut into small cubes
1 1/2 cups fresh basil leaves, chopped (Ryan actually added 2Tbsp. of pesto instead!)
Directions
Whisk the vinegar, salt, and pepper in a small bowl. Gradually whisk in the oil, starting with a few drops and then adding the rest in a steady stream, to make a smooth dressing.
Shear off the corn kernels with a sharp knife over a bowl. Toss in the tomatoes, scallions, and mozzarella. Pour the vinaigrette over the salad and toss to coat. Cover and let set for 15 minutes or up to 2 hours. Before serving chop the basil and stir it into the salad.
Nutrition Analysis per 1/2 cup serving:
fat 10 g; carbs 43 g; protein 9 g; fiber 1.6 g; sodium 271 mg
29-Aug-2013
Comments Off on Zucchini Muffins
Category : Healthy Eating
The zucchinis are still in abundance, so here’s another delicious recipe using our favorite summer squash! Thanks to Gini M. for the recipe from her cookbook, “Grain-Free Gourmet” and introducing us to almond flour. Thanks to Jennifer for the zucchini AND thanks to Jasmine for grating the zucchini!! Note that this is not a low calorie food but is gluten and grain free.
Makes one 8×4-inch loaf or 12 muffins
Ingredients
3 heaping cups grated zucchini 
4 1/2 cups almond flour
1 1/2 Tbsp. ground cinnamon
1 1/2 tsp. baking soda
1/2 tsp. salt
3 eggs
1/4 cup oil (we used canola oil)
6 Tbsp. honey
1/2 Tbsp. vanilla extract
1/2 tsp. cider vinegar
1 cup chocolate chips (optional…we added the chips; they were not in the original recipe)
Instructions
1) pre-heat oven to 300 degrees
2) peel and grate zucchini. Place in middle of dish towel; gather sides and wring out as much liquid as you can. Set aside.
3) in a large mixing bowl, combine the almond flour, cinnamon, baking soda and salt.
4) in another bowl, combine the eggs, oil, honey, vanilla, cider vinegar. Then add the grated zucchini & chocolate chips (optional) to this mixture.
5) add the wet ingredients t0 the dry ingredients and stir until well-combined.
6) For muffins, evenly fill each baking cup with the batter. We like to use an ice cream scoop. Bake for 30 minutes & check (the cookbook called for 50 minutes which seemed like way too much time and I am glad I did not leave them in that long) They are done when the top springs back when lightly touched. For a loaf, scoop the batter into a greased loaf pan and bake for 60 minutes or until top springs back when lightly touched.
Note about the nutrition facts: Almond flour is a VERY dense food and is helpful for anyone avoiding grains or gluten. When you eat one of these muffins you will very satisfied for a long time due in part to having 21% of your daily fiber (2000 calorie diet) and a high but healthy fat content. Have we mentioned that fat doesn’t make you fat? It’s the removal of fat from carbohydrates that drives your hunger? So with that little disclaimer, here’s your nutrition facts!
Serving size: 1/12th batch or 1 muffin
Calories: 381 Fat: 28g Carbohydrates: 21g Protein: 11g Fiber: 5g Sodium: 272mg
26-Aug-2013
Comments Off on 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.
23-Aug-2013
Comments Off on Friday Foodie: Zucchini Quiche on the Grill
So it turns out that real men not only eat quiche, they make it on the grill! The idea of baking things in my kitchen while the air conditioning is running is just unthinkable so I resorted to using the grill as my oven and it worked reasonably well. Previously this summer I’ve baked lasagna and boiled a few dinners. It’s my summer kitchen.
This week’s Friday Foodie is Gini M. who introduced me to the recipe I adapted from Grain-Free Gourmet authors Jodi Bager and Jenny Lass. Thanks also to our business manager, Jennifer, who supplied the monster zucchini and Grandma Zuehlke from whom I inherited the 9×13 aluminum pan that is a prized possession in our kitchen. I doubled the quantities to make a 9×13″ pan to ensure leftovers for lunches.
This is not a ‘low calorie’ nor a ‘low fat’ recipe, however it is extremely satisfying and is a Low Carb Meal for our VEMMA carb-cycling clients .
Zucchini Crusted Quiche (makes 9×13″ pan, cut in half for a 9 or 10″ pie pan)
Crust:
4 cups shredded zucchini patted dry
Zucchini Crust!
2 eggs
1 cup shredded or grated Parmesan cheese or Mozzarella cheese
Filling:
8 eggs
2 cups plain yogurt ((I used 50/50 yogurt/cottage cheese)
1/2 teaspoon salt (optional)
1/4 teaspoon nutmeg
1/4 teaspoon cayenne
1/4 teaspoon black pepper
1 10oz chopped frozen spinach, defrosted and drained
1 1/2 cups grated Swiss cheese (I just used Mozzarella because I had it)
1 1/2 cups grated Cheddar cheese (I used 1 cup parmesan and 1 cup Mozzarella)
1. Preheat your oven to 350′ or turn all burners on your grill to low (obviously not an exact science, but since when has my cooking been scientific?)
Chopped Spinach
2. Grate a Wisconsin-sized zucchini, then use a towel to squeeze all the excess water out of it to get about 4 cups of shredded Zucchini.
3. Mix shredded zucchini with 2 eggs and 1 cup Parmesan or Mozzarella cheese.
4. Press into a lightly greased 9×13″ pan and up the sides a bit to make the ‘crust’
5. Bake the crust for 20-30 minutes until cooked through and the edges are browned.
Meanwhile…
1. Make the batter: Mix together 8 eggs, 2 cups of plain yogurt, 3/4 teaspoon salt, 1/4 teaspoon each of nutmeg, cayenne and black pepper.
2. Distribute the chopped spinach on top of the cooked zucchini crust.
3. Layer the cheeses on top.
4. Pour the batter on top.
5. Turn up the grill to medium high (oven to 450′) and bake for 10 minutes.
6. Reduce the grill to low (oven to 350′) and bake 20-30 minutes.
7. Remove from the grill/oven when a knife inserted into the center comes out clean.
Zucchini Crusted Quiche
Nutrition (estimated)
Serving size 1/12 pan (3″x 4″ piece)
Calories: 322
Protein: 27g
Fat: 20g
Carbs: 10g
Sodium: 710mg (fairly high, try omitting salt to drop to 560mg/serving)
16-Jul-2013
Comments Off on Is Summer Sabotaging Your Fitness?
Category : Active Living
Are week-long vacations and hot weather challenging your weight loss efforts? Don’t let the lazy days of summer keep you from your health and fitness goals! With the holidays and cold weather several months away summer should be the easiest time to lose weight. Right? Unfortunately, many of us discover vacations and hot weather challenging our weight loss efforts. What’s your excuse? (check all that apply):
Vacation
Planning a vacation this summer? Good for you! Vacation is very important for your mental well-being. Relax and enjoy yourself, but don’t sabotage your health and fitness while you are away. It’s easy to throw caution to the wind and return from your trip with an extra 2-5 pounds.
Here are some ways you can minimize the impact of your vacation:
Too Hot to Cook
Too Hot to Exercise
Want to lose weight this summer? Focus on eating well and staying active every day. Keep this in mind:
“Success is the sum of small efforts,
repeated day in and day out.”
~Robert Collier
Feeling a lazy this summer? Contact us at info@xofitness.com
Karin Jennings is a certified personal trainer and co-owner of XO Fitness, LLC in De Pere.
22-May-2013
Comments Off on ONE WEEK WEIGHT LOSS CHALLENGE
Category : Healthy Eating
STEP ONE: SATURDAY
Attend one of our SMART LOSS programs (10 am on June 8 or 22) OR schedule a one-on-one SMART LOSS session if Saturdays aren’t an option.
Register here…no obligation, just find out more!
STEP TWO: SUNDAY
Weigh-in & record your starting weight
STEP THREE: MONDAY-SATURDAY
Follow the eating plan:
STEP FOUR: SUNDAY…Guilt-free day!
Weigh-in & record your weight
Eat the foods you love…it’s your guilt-free day!
Tell us how it went…we’ll be very excited to see how much weight you’ve lost!
What happens after the first week?
17-May-2013
Comments Off on 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!
01-May-2013
Comments Off on 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.
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