21-Aug-2014
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Core Exercises for Obliques and Glutes
Category : Exercise
14-Aug-2014
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Balance and Core Muscle Exercises
Category : Exercise
Two for You!
Here are two standing core muscle exercises you can do anytime, anywhere to improve your balance and strengthen core muscles….that’s the purpose of our exercise blog…to introduce new and fun exercises that you can do at home with little or no equipment because we know you can’t always get to the gym! Exercise #1: Hip CirclesImprove your balance, core muscle strength and hip mobilityBegin by balancing on one foot and draw and imaginary circle with your knee. Do ten circles in each direction. Repeat on the other side. Exercise #2: HopscotchImprove your balance, core strength and inner thigh strength. Complete 15 repetitions on each side. If you have questions or would like to learn more exercises like these contact Karin: karin@xofitness.com07-Aug-2014
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Core Exercises: Push-Ups and Planks
Category : Exercise
Two for You!
Here are two core exercises you can do anytime, anywhere to strengthen glute, upper body and core muscles….that’s the purpose of our exercise blog…to introduce new and fun exercises that you can do at home with little or no equipment because we know you can’t always get to the gym! Exercise #1: Push-ups with child’s pose stretch is one of my client’s favorite ways to do push-ups. This provides a break between push-ups which makes it a little easier for beginners but still strengthens the core and upper body. Exercise #2: Planks with a single leg lift will challenge not only the core, but the glutes. If you have questions or would like to learn more exercises like these contact Karin: karin@xofitness.com01-Aug-2014
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24-Jul-2014
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Balance Exercises: Two For You
Category : Exercise
16-Jul-2014
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Core Exercise: Hot Footed Lizards
Category : Exercise
08-Jul-2014
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Core Exercise: Two for You!
Category : Exercise
20-May-2014
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Best Stretches for Desk Workers
Category : Active Living, Exercise
Here are the two of the best stretches for desk workers. If you sit at a desk (or in your car) be sure to do these stretches to improve your posture and reduce back pain!
Hip Flexor Stretch
Pectoral (Chest) Stretch
Work doesn’t have to be a pain in the back (or neck). Take a break from your desk once each hour… get up & move then try these stretches…your body will thank you!
08-May-2014
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Note from Karin:
Parents, be a healthy role model for your child. Show your kids how to live a healthy lifestyle and a have a positive body image. Be careful what you say and do…because your kids are paying attention! ~Karin
The following article, “Moms, Be careful what you say around your daughters” was written by Sherri McMillan, a fellow personal trainer & owner of Northwest Personal Training in Vancouver, WA…I hope you will take her words of wisdom to heart!
Moms, Be careful what you say around your daughters
by Sherri McMillan
I heard a conversation at a pool that went something like this. A young girl asked her mother why she wasn’t swimming. The mother responded that she was too fat and needed to lose a lot of weight before she could even consider wearing a bathing suit. Wow! What kind of a message do you think that mother was sending to her daughter? The daughter could easily interpret that response to mean that a woman must be skinny in order to do the things she wants to do. She must be thin in order to be beautiful enough to be seen in public. She must be lean in order to be loved.
Do you realize that girls as young as 5 years are dieting?
Where do you think they are getting the idea for the need to diet and lose weight? Sure media plays a big role but it’s a lot closer to home than that! A young girl’s mother is her most important role model. Values, principles and beliefs are instilled at such a young age and last a lifetime. If a young girl believes you have to be skin and bones to be attractive, she will struggle with her weight and body image for the rest of her life. Moms, think before you speak. If you comment on your thighs and your cellulite perhaps your daughter will start examining her own thighs more closely and determine she’s not too happy with hers either! If you compare yourself to other women or models in a magazine, your daughter will start comparing as well. If you are always on some type of diet and then go on an all-out junk binge, your daughter will adopt the same practices. Moms – you can’t think only about yourself anymore. Mimicking is how most young children learn and develop. You have the power to help your daughters develop into strong, confident, beautiful human beings – on the inside and out or to become insecure, unhealthy, and negative.
Here’s some tips to consider:
- Learn to love your own body. Easier said than done! You may have 30+ years of media brain-washing to try to overcome but your daughters can still be saved! At the very least, never comment on your own body in a negative manner, especially in front of your daughters. And as often as you can, point out what your love about yourself.
- Never comment on other women’s bodies and compare them to your own. Avoid scanning magazines with your daughters and remarking “I’d love to have her legs” or “I wish I could wear that” or “She’s so skinny and perfect”. Instead, when looking at magazines ask your daughters if they know that each of the models are made-up for hours and air-brushed to create the final unrealistic image. Discuss with them how distorted and unhealthy this is. Talk to them about the scary consequences of these unrealistic ideals such as poor body image, extreme dieting, anorexia, bulimia, and death. Openly and regularly discuss these issues.
- Promote healthy eating and an active lifestyle. Diets don’t work for you or your daughters. Instead focus on encouraging your daughters to eat lots of fruits, vegetables and drink lots of water – not because it’ll keep them thin but rather, keep them healthy. Avoid exercising excessively. What message are you giving to your daughters if you remark “I’ve got to get to the gym to burn off that piece of chocolate cake” or if you consistently sacrifice other things in your life because you have to get to the gym? Remember little eyes are always watching and taking mental notes. Teach them you workout because you love your body not so that you can love your body. There’s a big difference!
- Be watchful of the men in your home – husbands, grandpas, sons etc. Do they make digs about other women’s, yours or your daughter’s body? Are they constantly discussing women’s bodies? If so, deal with it immediately. Make sure they understand how harmful, hurtful and damaging their remarks can be. Be sure they know that any further comments are inappropriate and unacceptable and will be dealt with.
- If you do notice your daughter is practicing unhealthy eating and exercising habits, stay calm but seek help immediately. Consult with your physician to get a referral to see someone who specializes in this area. There may be something you can do before things get worse.
The vicious cycle of body hatred can be stopped and it starts with you.
Each of you has the opportunity to deposit a little bit of love into a little girl’s self esteem bank everyday! And you may find it gives your confidence a boost also!”
21-Apr-2014
Comments Off on Healthy Lifestyle Tips: Good for YOU & the Planet
Earth Day is April 22.
Here are some tips to make you and the planet healthier!
Leave your car at home.
Not everyone is lucky enough to live walking distance from their place of work. If walking is out of the question, consider biking to work at least a couple days per week. If getting to work must involve a car, think about walking from your place of work to “run” errands (ok, you can walk) or go out to lunch. The less you drive, the better!
Be a locavore.
Locavores are people who pay attention to where their food comes from and commit to eating local food as much as possible. It is estimated that the average American meal travels about 1500 miles to get from farm to plate. Shopping at the farmers market, maintaining a home garden, or participating in a Community Shared Agriculture (commonly referred to as a CSA) are wonderful ways to support a local food system. Over the last 20 years, Community Supported Agriculture (CSA) has become a popular way for consumers to buy local, seasonal food directly from a farmer. Here are the basics: a farmer offers a certain number of “shares” to the public. Typically the share consists of a box of vegetables, but other farm products may be included.
Living in Wisconsin makes this difficult during the winter months, however, it is always important to be aware. For instance, we used to purchase particular brand of bottled water which was shipped from Tennessee, that is until we realized where it was travelling from. It certainly does not make sense to buy water from Tennessee when we live in Wisconsin, a virtual oasis of ground water. Locally bottled water just makes more sense!
Eat organic foods.
Foods grown without the use of pesticides, chemical fertilizers, factory farming, hormone use, and antibiotics on are not polluting the earth or your body. It’s hard to eat 100% organic…either what you want is not available or it’s too expensive. Don’t try to be perfect…instead, follow the 80-20 rule meaning eat organic about 80% of the time. You will feel good about your choices without driving yourself crazy.
Eat less meat.
Meatless Monday is a non-profit initiative of The Monday Campaigns, in association with the Johns Hopkins’ Bloomberg School of Public Health. Their goal is to help reduce meat consumption 15% in order to improve personal health and the health of our planet. Visit www.meatlessmonday.com for more information. According to their website: Going meatless once a week may reduce your risk of chronic preventable conditions such as cancer, cardiovascular disease, diabetes and obesity. It can also help reduce your carbon footprint and save precious resources like fresh water and fossil fuel.
Reduce the amount of garbage you send to the landfill.
Two suggestions:
1) Eat whole foods. They are better for you than foods which have loads of chemicals and filler plus they tend to require less packaging which means less garbage heading for the landfill.
2) Compost. Not sure how? Visit www.howtocompost.org. According to their website, studies have shown that home composting can divert an average of 700 lbs. of material per household per year from the waste stream. If your flower beds are clay like mine they could use some compost: When mixed with compost, clay soils are lightened, and sandy soils retain water better. Mixing compost with soil also contributes to erosion control, soil fertility, proper pH balance, and healthy root development in plants.
I hope that in recognition of Earth Day you will consider adopting some of these healthy lifestyle tips for a healthier planet and healthier body.
Do you have a health or fitness question? Contact me karin@xofitness.com
Yours in Health & Fitness,
Karin
Karin Jennings is a certified personal trainer and co-owner of XO Fitness, LLC in De Pere.