Comments Off on >All about edamame

>All about edamame

Category : Healthy Eating

>How do you pronounce it?


Where do you buy it?
You can find it in with all the other frozen vegetables.
Also available in the produce department when in season.

How do you prepare it?
1. Boil whole bean pods in salted water for about 8 minutes
2. Then place in ice water to blanch and re-salt to taste.

If it is in the pod, squeeze with your fingers and pop the beans right out of their shells and into your mouth. My kids LOVE to shell them and eat them…honest!

What’s it’s nutritional value?
Here’s what you’ll find in a half-cup serving of shelled edamame:

• 120 calories
• 9 grams fiber
• 2.5 grams fat
• 11 grams protein
• 13 grams carbohydrate

Enjoy your edamame!!

Comments Off on >Super Easy Veggie: Edamame

>Super Easy Veggie: Edamame

Category : Healthy Eating

What is edamame? (pronounced ed-a-MA-MAY)
Edamame is a the Japanese name for fresh soybeans!

They are super easy to make…
Take them out of the freezer, and microwave for 3-4 minutes in the microwave right in the package.

Out of the package they look like this:

We just put them on the table in their pods (above)
and let everyone shell them as they go!

Our kids love to eat this…I think they especially like picking them out of the pods.

Nutrition Facts
1/2 cup of beans (no pods)
100 calories
3g fat
4g fiber
8 g protein

Comments Off on Foam Roller Workshop

Foam Roller Workshop

Category : Upcoming Events

Join us on Saturday, February 24th for the Foam Roller Workshop!


11 am-1 pm



Learn hands-on self-myofascial release using foam rollers and small balls.
• Improve range of motion
• Improve athletic performance
• Promote body relaxation
• Relieve pain
Register Now

Comments Off on Chocolate Barre Classes

Chocolate Barre Classes

Category : Exercise

Join us at the Barre on Saturday Mornings!

Barre exercises will develop muscular endurance, balance,  flexibility and core strength.

Plus, you’ll be rewarded with a mini meltaway from De Pere’s very own Seroogys!


4 classes for $48

Drop in for individual classes $15

Never been to our Barre class? Your first class is FREE!

Sign-up online:

Comments Off on I’m Sick…should I workout?

I’m Sick…should I workout?

Category : Active Living

Good question! It depends…. The answer is YES when your symptoms are “Above the Neck”
  • Nasal congestion
  • Sneezing
  • Minor sore throat
You may actually feel better if you a “light workout”…decrease the overall duration and intensity of your exercise. If you feel worse (increased headache or break out in a cold sweat) back off or stop early.  The answer is NO if most of your symptoms are “Below the Neck”
  • Diarrhea
  • Chest congestion
  • Cough
  • Upset stomach
Or if you are experiencing:
  •  Fever
  • Fatigue
  • Muscle aches
  • Swollen lymph glands
Moderate exercise improves immune system According to the American Council on Exercise, 61% of 700 recreational runners had fewer colds since they began running while only 4% reported the frequency had increased.  During moderate exercise, various immune cells circulate through the body more quickly and are better able to kill bacteria and viruses.   Too much exercise can suppress your immune system More is better, right? Wrong! A high percentage of endurance athletes get sick immediately after a big event. Too much exercise at a high intensity may suppress your immunity making you more susceptible to catching viruses. Here’s your “stay healthy” checklist:
  • Exercise in moderation
  • Eat five servings of fruits & vegetables per day
  • Get enough sleep
  • Drink 6-8 glasses of water each day
  • Eat enough calories…your quest to lose weight should not make you ill

Comments Off on Healthy Food Made Convenient

Healthy Food Made Convenient

Category : Healthy Eating, Upcoming Events

Join us Tuesday, January 23rd at 7pm!

XO Fitness will be hosting Bridgett Lowery from 416 Cuisine

Bridgett will be talking about creating healthy meals, organizing your perfect pantry, food prep, storage and portions. She is also bringing samples!! The cost is just $25

Follow this link to register:


Comments Off on A Healthier Thanksgiving Dinner

A Healthier Thanksgiving Dinner

Category : Healthy Eating

Dear Friends: Traditionally, Thanksgiving dinner goes hand-in-hand with a super-sized meal followed reclining (or napping) on the couch. Sound familiar? XO Fitness wants to help you enjoy a Healthier Thanksgiving Dinner If you’re in charge of dinner or helping to plan, keep these tips in mind (even if you aren’t in charge,# 3, #4, #6, #7 are key to your healthy Thanksgiving: 1) Schedule the meal earlier in the day.  Having the big meal at noon or 2 PM will give your body time to digest it before bedtime. Also, if you’ve finished dinner before dark you can go outdoors for some fresh air and possibly a walk. 2) Serve small dishes every hour or so. Another suggestion, turn Thanksgiving into an all- day celebration this will spread the calories out throughout the day and you’ll be less likely to feel over-stuffed. 3) Take very small portions. As you fill your plate, remember there are typically a lot more dishes on the table to choose from compared to your ordinary meal. With this in mind, take very small portions so you have room to “taste” everything. 4) Minimize the carb overload. Instead of eating sweet potatoes, mashed potatoes, stuffing and rolls choose only one or two of these dishes.  It will save a ton of calories and you’ll feel less ‘stuffed!’ (pun intended!) By the way, making cauliflower mashed potatoes is a great alternative regular mashed potatoes! 5) Serve appetizers. Prior to the main meal, serve a colorful vegetable platter, delicious soup and/or salad. 6) Serve lots of vegetables. Offer two or three different types of vegetables at the table (and they don’t have to be heavy-duty casseroles…just simple steamed or roasted vegetables). 7) Drink water. Set out water glasses for everyone with dinner. Have a Healthy, Happy Thanksgiving! Ryan & Karin and the XO Fitness Training team

Comments Off on 8 Tips for Eating Healthier on Thanksgiving

8 Tips for Eating Healthier on Thanksgiving

Category : Healthy Eating

Traditionally, Thanksgiving dinner goes hand-in-hand with a huge meal followed reclining (or napping) on the couch…here are hints to help you feel great instead of stuffed! 1) Don’t starve yourself. Depriving yourself all day in anticipation of a big meal is not a good idea. Doing this just sets you up for a binge. You should definitely eat a healthy breakfast and depending upon when the big meal is being served you may need to eat a healthy snacks such as fruits or vegetables so that you aren’t ravenous by the time you sit down at the table. 2) Schedule the meal earlier in the day. Having the big meal as early as possible is a good idea because it gives your body a chance to digest your food before bedtime. Usually I’d suggest noon, but since the Packer game will be in full swing, perhaps an early evening meal  would be more realistic (with light snacks during the game, of course). 3) Take very small portions. As you fill your plate, remember there are typically a lot more dishes on the table to choose from compared to your ordinary meal. With this in mind, take very small portions so you have room to “taste” everything. 4) Minimize the carb overload. Just because sweet potatoes, mashed potatoes, stuffing and rolls are on the table doesn’t mean you have to eat them all. You might not be in charge of planning the meal, but you are in charge of what goes on your plate and into your mouth. You can choose  NOT to put all of these carb-laden foods on your plate…just pick your favorite. It will save a ton of calories and you’ll feel less ‘stuffed!’ (pun intended!) 5) Eat lots of vegetables. Put veggies on your plate first so that they take up the majority of the space. Eat a salad first if  one has been provided…better yet, offer to bring a salad. Beware of  heavy-duty casseroles…look for simple plain vegetables. 6) Avoid seconds. Remember you will most likely be having dessert too, so one serving of dinner is enough. Pause and tune in to how you really feel…are you actually hungry or are you just trying to please your host by accepting seconds? It’s ok to say “no thank you” and perhaps offer to take home a small amount of left-overs instead. (If your mom is like mom she will appreciate this!) 7) Drink water. Drink a glass of water immediately before you eat. 8) Drink alcohol only in moderation. Remember that alcohol has a lot of empty calories and also lowers your inhibitions so you may throw caution to the wind and eat more than you intended.  Enjoy your family, friends and food (in that order) and you will feel great!

Comments Off on Pumpkin Workout

Pumpkin Workout

Category : Exercise

The Pumpkin Workout is designed to help you burn off any extra calories you happen to eat on Halloween.
Grab a pumpkin and let’s get going!
Exercise #1: Pumpkin swings
Exercise #2: Step back lunge with a pumpkin twist
Exercise #3: Side-to-side lunge with a pumpkin curl
Exercise #4: Sumo squat with pumpkin up & over
Every time your eat a piece of candy do this workout & have fun!
P.S. The pumpkin I used for this video weighed 7 1/2 pounds and it was plenty heavy. If you can’t find a pumpkin that’s the right weight for you it’s OK to use a med ball or a hand weight instead.

Comments Off on XO Foodie: Curry Pumpkin Hummus

XO Foodie: Curry Pumpkin Hummus

Category : Healthy Eating

Lori & Eben shared this Curry Pumpkin Hummus recipe with us. It was delicious! Eben says he rarely follows a recipe, but (mostly) followed this one: Ingredients 1 T extra virgin olive oil 2 Cloves garlic, minced 1 T curry powder 1.5 T honey 1 can (15 oz) garbanzo beans, drained and rinsed 1 can (15 oz) unsweetened Pumpkin Puree 1.5 t finely minced fresh ginger 1.5 t koser or sea salt In a small frying pan over medium heat, warm the oil.  Add garlic and saute for about 30 seconds. Add curry and saute for 1 additional minute. Stir in honey and remove from heat. In a food processor, chop garbanzos until they are finely mashed.  Add pumpkin, ginger, salt and garlic mixture. Process until hummus is smooth. Taste and adjust seasoning to taste. Set aside for a least 1 hour. Garnish with toasted pumpkin seeds if desired. Sorry, no pictures…we ate it all up before I thought of that!!