Comments Off on Definitely De Pere Art Walks 2015

-->

Definitely De Pere Art Walks 2015

Category : Upcoming Events

You are invited!

Presenting-Sponsors-Art-Walk

5-8pm on these Fridays:

May 29th

June 12th

June 26th

July 17th

July 31st

August 14th

XO Fitness is just one of many businesses hosting artists!

We hope you will stop in and say hello.

For more information visit Definitely De Pere’s website

Comments Off on >3 great summer recipes: Pesto, Hummus & Fresh Salsa

-->

>3 great summer recipes: Pesto, Hummus & Fresh Salsa

Category : Healthy Eating

>Summer always brings opportunities to savor vegetables fresh from the garden and enjoy them with friends at a backyard gathering. Here are three of my favorite recipes that either use fresh farmers market ingredients (pesto, salsa) or are my favorite to bring to a party (hummus & salsa). Let’s start with Pesto since it is packed with Omega 3’s:
  • 1 bunch Fresh Basil: Washed, Stems removed and Chopped coarsely.
  • 1/4 to 1/2c Olive Oil (Omega 3’s)
  • 1 clove garlic
  • 1/3c Walnuts (Omega 3’s) or pine nuts or raw peanuts
  • 1/2t Salt
Blend 1/4c olive oil, salt and garlic in blender. Slowly add chopped fresh basil. Blend coarsely, adding olive oil as needed to create a thick paste. Blend in nuts. Salt to taste and freeze any extra in small containers with little air gap. Pesto is good on Barilla Plus Pasta (more Omega 3’s!), but have you ever made a salad by simply mixing pesto, fresh mozzarella balls and halved cherry tomatoes? Wow! It’s extraordinary and a real spotlight of a meal. Hummus is a favorite food of mine and it is SO simple:
  • 1 can chick peas (AKA garbanzo beans) drained (liquid reserved)
  • 1 large clove garlic, crushed
  • 2 T sesame tahini
  • 2 T olive oil
  • 1/2 t salt
  • 3+ t lemon juice
  • optional: chopped fresh parsley
Coarsely mash the chick peas with a fork or potato masher. Then mash in all the other ingredients, adding some of the reserved liquid to achieve a thick paste. Finished hummus is naturally a bit lumpy, so don’t worry about getting it perfectly smooth. Experiment and enjoy. Salt to taste. And Finally, Fresh Salsa. Possibly the best blend of all that fresh goodness of the Farmer’s Market.
  • 4-6 tomatoes finely diced
  • 1 bunch cilantro, rinsed, stems removed and finely chopped.
  • 1-2 cloves garlic (careful, raw garlic can add serious heat!)
  • 1 jalepeno pepper, seeds and veins removed. Finely chopped
  • 1 bunch green peppers, thinly sliced or finely chopped
  • 1/2 to whole lemon juice (3+ tablespoons)
  • 1 T Olive Oil
  • 1 T vinegar (cider, wine or rice vinegar)
  • 1/2 t salt (salt to taste)
Mix ingredients together and allow to rest for at least 1/2 hour before serving.  

Comments Off on Dairy Pros and Cons

-->

Dairy Pros and Cons

Category : Healthy Eating

by Karin Jennings

 

June is Dairy Month, and at the risk of being thrown out of Wisconsin, I will say that dairy has its pros and cons. Contrary to what the USDA recommends you do not need to consume dairy products daily. Some people can enjoy dairy as part of a healthy diet, but many others cannot and should not consume dairy products.

 

Here are some frequently asked questions about dairy:

 

Do we need dairy in our diets?

It really depends upon who you ask. The USDA recommends three servings of dairy daily, but many nutrition experts will tell you dairy is optional or that you should avoid it completely.

 

Check out the difference between the Harvard Plate and the USDA Plate and you can see they are quite similar, but Harvard has left out the milk. Why? According to the Harvard School of Public Health website: The Harvard Healthy Eating Plate is based exclusively on the best available science and was not subjected to political or commercial pressures from food industry lobbyists. Read full article

 

Harvard School of Public Health

Harvard School of Public Health: Milk is NOT included as part of each meal They recommend one to two servings of dairy daily

   
USDA plate

USDA plate: Recommends 3 servings of dairy per day and implies drinking a glass of milk with each meal.

 

Dr. Mark Hyman, author of Ultra Metabolism argues against daily milk consumption: “From an evolutionary point of view, milk is a strange food for humans. Until 10,000 years ago we didn’t domesticate animals and weren’t able to drink milk (unless some brave hunter-gather milked a wild tiger or buffalo!). If you don’t believe that, consider this: The majority of humans naturally stop producing significant amounts of lactase — the enzyme needed to properly metabolize lactose, the sugar in milk — sometime between the ages of two and five. In fact, for most mammals, the normal condition is to stop producing the enzymes needed to properly digest and metabolize milk after they have been weaned. Our bodies just weren’t made to digest milk on a regular basis. Instead, most scientists agree that it’s better for us to get calcium, potassium, protein, and fats from other food sources, like whole plant foods — vegetables, fruits, beans, whole grains, nuts, seeds, and seaweed.”

 

How do I know if I should give up dairy?

Try an elimination diet. Cut dairy out of your diet completely (no milk, cheese, yogurt, or ice cream) for two weeks and see if you feel better.

 

You may notice improvements with the following: · acne · sinuses · post-nasal drip · headaches · irritable bowel syndrome · body weight

 

After two weeks start eating dairy again and see how you feel. If you feel worse, you should try to give it up for life. If you don’t see any changes after eliminating dairy (except for craving ice cream) and you don’t note any difference when you add them back into your diet then you can probably continue to eat dairy on a limited basis.

 

Should I eat/drink low-fat or no-fat dairy products?

Here’s an excerpt from TIME magazine, March 2015: “In terms of obesity, we found no support for the notion that low-fat dairy is healthier,” says Dr. Mario Kratz, first author of the review and a nutrition scientist at the Fred Hutchinson Cancer Research Center in Seattle. Of the 25 studies included in his team’s review, Kratz says 18 reported lower body weights, less weight gain, or a lower risk for obesity among full-fat dairy eaters. The other seven studies were inconclusive. “None of the research suggested low-fat dairy is better,” he says.
According to Michael Pollan in his book In Defense of Food: “To make dairy products low fat, it’s not enough to remove the fat. You then have to go to great lengths to preserve the body or creamy texture by working in all kinds of food additives. In the case of low-fat or skim milk, that usually means adding powdered milk. But powdered milk contains oxidized cholesterol, which scientists believe is much worse for your arteries than ordinary cholesterol, so food makers sometimes compensate by adding antioxidants, further complicating what had been a simple one-ingredient whole food. Also, removing the fat makes it that much harder for your body to absorb the fat-soluble vitamins that are one of the reasons to drink milk in the first place.”

 

How much dairy should I eat?

As mentioned earlier, it depends upon who you ask. The USDA recommends three servings; Harvard School of Public Health recommends one to two servings and many other experts will say to skip it altogether. That leads us to another good question…

 

What is a serving?

At XO Fitness we have adopted Precision Nutrition’s advice and advise clients to use their hand to judge their serving sizes. Some dairy products are considered a protein such as cottage cheese so a serving would be the size of you palm (Men can have two servings while women should have one). Others are very high in fat (such as butter or cheese) so the serving size is one to two thumbs. In most cases, we recommend referring to the label on the package. Milk (skim & 1%) is not are considered a protein, but instead it is classified as a carbohydrate because is has a lot of sugar (lactose).

 

What are some good milk alternatives?

Lisa Leake, author of 100 Days of Real Food, suggests that if you drink milk alternatives you should be sure to choose those that are unsweetened. Her top choices would be either unsweetened full-fat coconut milk or almond milk…or even brown rice milk. She does not recommend soy milk because soy is already an additive in so many packaged foods.

 

Do I need dairy for healthy bones and teeth?

No. If you want healthy bones, get plenty of weight bearing exercise and supplement with 2,000 IU of vitamin D daily. In fact, some parts of the world with the lowest incidence of osteoporosis also have very low consumption of dairy.

 

What about getting enough calcium?

Dr. Hyman recommends getting your calcium from foods such as dark green leafy vegetables, sesame tahini, sea vegetables, and sardines or salmon with the bones.

 

So, here’s my two cents worth:

When it comes to dairy, the health effects seem to vary greatly between individuals. If it negatively affects you there is no harm in cutting it out of your diet. If you like dairy and it likes you then go ahead and enjoy it, but keep in mind the portion sizes mentioned earlier! Personally, I am able to consume dairy without any negative side effects. I avoid low-fat and no-fat dairy products, but eat cheese, cottage cheese, plain Greek yogurt, and use butter and half-and-half (coffee without it just isn’t the same). I choose not to eat meat, so I utilize dairy to help me get enough protein.

 

Brief Disclaimer: XO Fitness, LLC and employees do not claim to be dietitians and cannot render specific nutrition advice related to a medical condition or provide detailed nutritional analysis.  Individuals seeking these services should see a registered dietitian. The information in this article is meant to help the reader become more aware of the wide range of opinions on the consumption of dairy and encourage individuals to decide what is best for them.

Comments Off on >May Madness Med-ball Move O’ the Month

-->

>May Madness Med-ball Move O’ the Month

Category : Exercise

>It doesn’t get any easier than this: Medicine Ball Squat Pushes:
  1. Grab a medicine ball or light handweight (4-6lbs)
  2. Squat and press it out.
  3. Repeat Repeatedly!!!
Variation 1: Squat, Stand and Press the ball overhead.
Variation 2: Press the ball overhead as you squat! Very Challenging!!!
There you have it. Three great exercises that can challenge everyone. Need a med-ball? Go Here. Otherwise, use a light handweight and get squatting!

Comments Off on >The "un-do" stretch

-->

>The "un-do" stretch

Category : Exercise

>Whether you use a stability ball, a foam roller or a BOSU (both sides up) as a prop this is a great stretch for the muscles of your chest region which tend to get short and tight during daily activities.
Want to order a ball, BOSU or foam roller? Contact us! karin@xofitness.com

Comments Off on >Great ideas from clients

-->

>Great ideas from clients

Category : Healthy Eating

>Great Idea #1: Frozen Grapes
Thanks to Denise K. this is now one of my kids’ favorite treats. Just put some grapes in a ziploc baggie and freeze them. They come out like little frozen popsicles with alot less sugar. Grown-ups like them too!

Great Suggestion #2: A substitute for ice cream
Lyn recommends this recipe from “The South Beach Diet”

Mocha Ricotta Creme
1/2 cup part-skim ricotta cheese
1/2 tsp. unsweetened cocoa powder
1/4 tsp. vanilla
1 pkg. sugar substitute
dash espresso powder
5 chocolate chips

Mix together the ricotta, cocoa powder, vanilla, and sugar substitute in a dessert bowl. Serve with a dusting of espresso powder (if you’ve got it) and the chocolate chips.

Calories: 261
Protien: 15 g
Carbohydrates: 17 g
Fat: 14 g

Comments Off on >xo warmup & cooldown tips

-->

>xo warmup & cooldown tips

Category : Exercise

>
Why warm-up?
The body does not respond very well going from inactivity to very intense activity. The cardio-vascular, musculo-skeletal, neurological and metabolic energy pathways need to be gradually stimulated in order to perform at an optimal level. Muscles that are warm have a much better ability to extract and utilize oxygen to produce energy. As muscles warm up, the enzyme activity level is increased. This means that fats and sugars are broken down more rapidly, and more energy and less lactic acid (the burning sensation) will be produced. This will of course, enhance your performance and increase your ability to burn fat!
Before you walk or run:
Start with a few simple moves to warm-up your ankles such as tapping your toes, heel raises, and ankle circles. Then, begin walking at a moderate pace and gradually increase your pace. If you intend to run, walk for at least 5 minutes and you will feel much better when you begin to run. Save stretching for the cool-down.
Toe lifts: A great exercise for reducing Shin Splints!!! Heel Lifts
Ankle Circles…you get the idea!
Why cool-down?
Your body also does not respond very well going from intense activity to complete rest. Your heart, lungs, muscles, joints, and energy systems require a gradual cool-down to avoid blood pooling in the lower extremities, dizziness and to assist in the recovery process. After you walk or run: If you run, Your muscles are all warmed up at the end of your workout. This is the BEST time to work on your flexibility. Many people blow-off this part of the workout, but flexibility training is just as important as cardiovascular and strength training.
Classic Calf Stretch and Quad stretch (use something for support, don’t arch your back!)
Hamstring Stretch & Hip Flexor Stretches.
Two reasons to stretch: 1) Stretching reduces delayed onset muscle soreness (DOMS) which you typically experience 24-48 hours after a workout. 2) Good flexibility will improve your posture and reduce low back pain. If you are tight in either your hamstrings or hip flexors they will pull your back out of neutral alignment an force you into positions which will strain your low back muscles.

Comments Off on Spring Clean Your Pantry

-->

Spring Clean Your Pantry

Category : Healthy Eating

Now is the time to spring clean your pantry!


  • Want to lose weight?
  • Want to have more energy?
  • Want to feel good about what you are eating?


Cleaning out your pantry and changing your shopping patterns may seem like a lot of work up front, however once you have adopted the whole foods lifestyle you will feel much better about what you and your family are eating, have more energy and most likely lose weight.

You can do it…click here to find out how!!

Comments Off on Pilates Spring Schedule

-->

Pilates Spring Schedule

Category : Upcoming Events

Paula Kiley has announced her Pilates Spring Schedule!



     

Pilates 101 Thursdays 5:30 pm

This class is designed to teach you the fundamental principles of Pilates that will help you go on to be a successful Pilates enthusiast!! After all, you wouldn’t build a house without a solid foundation, would you? Once you master these five principles of movement you may move into the 102 and Intermediate classes.

Intermediate Pilates Tuesdays & Thursdays 8:30 am

These mat classes are designed to challenge the student who has mastered the Pilates 101 exercises. Intermediate classes are less instructional, more challenging and yes, FUN! We incorporate some of the greatest Pilates moves using foam rollers, BOSUs, fitness circles, and stability balls. This class will leave you feeling stronger, more flexible and ready to tackle what life brings your way.

Cost: 7 weeks for $84

Session begins Week of April 10th



For more information or to reserve your spot

Contact Paula pkpilates@gmail.com or 737-0818

Comments Off on Foam Roller Workshop

-->

Foam Roller Workshop

Category : Upcoming Events

Join us on Saturday, March 18th for the Foam Roller Workshop!
















11 am-12:30 pm



Cost:$20



Learn hands-on self-myofascial release using foam rollers and small balls.

• Improve range of motion
• Improve athletic performance
• Promote body relaxation
• Relieves pain


Register Now

Comments Off on Partner Training with Medicine Ball

-->

Partner Training with Medicine Ball

Category : Exercise

Partner training with a friend or family member is a great way to add fun to your fitness routine AND save money too!

This week’s featured partners: Joanne & Ed

Stand sideways to your partner. Swing the the ball up and away from your partner; then swing it across your body and throw it to your partner. This exercise will increase core strength and reaction time.
 

Check out our video of the week!

 

Partner training keeps them motivated!

Comments Off on Definitely De Pere Art Walks 2015

-->

Definitely De Pere Art Walks 2015

Category : Upcoming Events

You are invited!

Presenting-Sponsors-Art-Walk

5-8pm on these Fridays:

May 29th

June 12th

June 26th

July 17th

July 31st

August 14th

XO Fitness is just one of many businesses hosting artists!

We hope you will stop in and say hello.

For more information visit Definitely De Pere’s website

Comments Off on >3 great summer recipes: Pesto, Hummus & Fresh Salsa

-->

>3 great summer recipes: Pesto, Hummus & Fresh Salsa

Category : Healthy Eating

>Summer always brings opportunities to savor vegetables fresh from the garden and enjoy them with friends at a backyard gathering. Here are three of my favorite recipes that either use fresh farmers market ingredients (pesto, salsa) or are my favorite to bring to a party (hummus & salsa). Let’s start with Pesto since it is packed with Omega 3’s:
  • 1 bunch Fresh Basil: Washed, Stems removed and Chopped coarsely.
  • 1/4 to 1/2c Olive Oil (Omega 3’s)
  • 1 clove garlic
  • 1/3c Walnuts (Omega 3’s) or pine nuts or raw peanuts
  • 1/2t Salt
Blend 1/4c olive oil, salt and garlic in blender. Slowly add chopped fresh basil. Blend coarsely, adding olive oil as needed to create a thick paste. Blend in nuts. Salt to taste and freeze any extra in small containers with little air gap. Pesto is good on Barilla Plus Pasta (more Omega 3’s!), but have you ever made a salad by simply mixing pesto, fresh mozzarella balls and halved cherry tomatoes? Wow! It’s extraordinary and a real spotlight of a meal. Hummus is a favorite food of mine and it is SO simple:
  • 1 can chick peas (AKA garbanzo beans) drained (liquid reserved)
  • 1 large clove garlic, crushed
  • 2 T sesame tahini
  • 2 T olive oil
  • 1/2 t salt
  • 3+ t lemon juice
  • optional: chopped fresh parsley
Coarsely mash the chick peas with a fork or potato masher. Then mash in all the other ingredients, adding some of the reserved liquid to achieve a thick paste. Finished hummus is naturally a bit lumpy, so don’t worry about getting it perfectly smooth. Experiment and enjoy. Salt to taste. And Finally, Fresh Salsa. Possibly the best blend of all that fresh goodness of the Farmer’s Market.
  • 4-6 tomatoes finely diced
  • 1 bunch cilantro, rinsed, stems removed and finely chopped.
  • 1-2 cloves garlic (careful, raw garlic can add serious heat!)
  • 1 jalepeno pepper, seeds and veins removed. Finely chopped
  • 1 bunch green peppers, thinly sliced or finely chopped
  • 1/2 to whole lemon juice (3+ tablespoons)
  • 1 T Olive Oil
  • 1 T vinegar (cider, wine or rice vinegar)
  • 1/2 t salt (salt to taste)
Mix ingredients together and allow to rest for at least 1/2 hour before serving.  

Comments Off on Dairy Pros and Cons

-->

Dairy Pros and Cons

Category : Healthy Eating

by Karin Jennings

 

June is Dairy Month, and at the risk of being thrown out of Wisconsin, I will say that dairy has its pros and cons. Contrary to what the USDA recommends you do not need to consume dairy products daily. Some people can enjoy dairy as part of a healthy diet, but many others cannot and should not consume dairy products.

 

Here are some frequently asked questions about dairy:

 

Do we need dairy in our diets?

It really depends upon who you ask. The USDA recommends three servings of dairy daily, but many nutrition experts will tell you dairy is optional or that you should avoid it completely.

 

Check out the difference between the Harvard Plate and the USDA Plate and you can see they are quite similar, but Harvard has left out the milk. Why? According to the Harvard School of Public Health website: The Harvard Healthy Eating Plate is based exclusively on the best available science and was not subjected to political or commercial pressures from food industry lobbyists. Read full article

 

Harvard School of Public Health

Harvard School of Public Health: Milk is NOT included as part of each meal They recommend one to two servings of dairy daily

   
USDA plate

USDA plate: Recommends 3 servings of dairy per day and implies drinking a glass of milk with each meal.

 

Dr. Mark Hyman, author of Ultra Metabolism argues against daily milk consumption: “From an evolutionary point of view, milk is a strange food for humans. Until 10,000 years ago we didn’t domesticate animals and weren’t able to drink milk (unless some brave hunter-gather milked a wild tiger or buffalo!). If you don’t believe that, consider this: The majority of humans naturally stop producing significant amounts of lactase — the enzyme needed to properly metabolize lactose, the sugar in milk — sometime between the ages of two and five. In fact, for most mammals, the normal condition is to stop producing the enzymes needed to properly digest and metabolize milk after they have been weaned. Our bodies just weren’t made to digest milk on a regular basis. Instead, most scientists agree that it’s better for us to get calcium, potassium, protein, and fats from other food sources, like whole plant foods — vegetables, fruits, beans, whole grains, nuts, seeds, and seaweed.”

 

How do I know if I should give up dairy?

Try an elimination diet. Cut dairy out of your diet completely (no milk, cheese, yogurt, or ice cream) for two weeks and see if you feel better.

 

You may notice improvements with the following: · acne · sinuses · post-nasal drip · headaches · irritable bowel syndrome · body weight

 

After two weeks start eating dairy again and see how you feel. If you feel worse, you should try to give it up for life. If you don’t see any changes after eliminating dairy (except for craving ice cream) and you don’t note any difference when you add them back into your diet then you can probably continue to eat dairy on a limited basis.

 

Should I eat/drink low-fat or no-fat dairy products?

Here’s an excerpt from TIME magazine, March 2015: “In terms of obesity, we found no support for the notion that low-fat dairy is healthier,” says Dr. Mario Kratz, first author of the review and a nutrition scientist at the Fred Hutchinson Cancer Research Center in Seattle. Of the 25 studies included in his team’s review, Kratz says 18 reported lower body weights, less weight gain, or a lower risk for obesity among full-fat dairy eaters. The other seven studies were inconclusive. “None of the research suggested low-fat dairy is better,” he says.
According to Michael Pollan in his book In Defense of Food: “To make dairy products low fat, it’s not enough to remove the fat. You then have to go to great lengths to preserve the body or creamy texture by working in all kinds of food additives. In the case of low-fat or skim milk, that usually means adding powdered milk. But powdered milk contains oxidized cholesterol, which scientists believe is much worse for your arteries than ordinary cholesterol, so food makers sometimes compensate by adding antioxidants, further complicating what had been a simple one-ingredient whole food. Also, removing the fat makes it that much harder for your body to absorb the fat-soluble vitamins that are one of the reasons to drink milk in the first place.”

 

How much dairy should I eat?

As mentioned earlier, it depends upon who you ask. The USDA recommends three servings; Harvard School of Public Health recommends one to two servings and many other experts will say to skip it altogether. That leads us to another good question…

 

What is a serving?

At XO Fitness we have adopted Precision Nutrition’s advice and advise clients to use their hand to judge their serving sizes. Some dairy products are considered a protein such as cottage cheese so a serving would be the size of you palm (Men can have two servings while women should have one). Others are very high in fat (such as butter or cheese) so the serving size is one to two thumbs. In most cases, we recommend referring to the label on the package. Milk (skim & 1%) is not are considered a protein, but instead it is classified as a carbohydrate because is has a lot of sugar (lactose).

 

What are some good milk alternatives?

Lisa Leake, author of 100 Days of Real Food, suggests that if you drink milk alternatives you should be sure to choose those that are unsweetened. Her top choices would be either unsweetened full-fat coconut milk or almond milk…or even brown rice milk. She does not recommend soy milk because soy is already an additive in so many packaged foods.

 

Do I need dairy for healthy bones and teeth?

No. If you want healthy bones, get plenty of weight bearing exercise and supplement with 2,000 IU of vitamin D daily. In fact, some parts of the world with the lowest incidence of osteoporosis also have very low consumption of dairy.

 

What about getting enough calcium?

Dr. Hyman recommends getting your calcium from foods such as dark green leafy vegetables, sesame tahini, sea vegetables, and sardines or salmon with the bones.

 

So, here’s my two cents worth:

When it comes to dairy, the health effects seem to vary greatly between individuals. If it negatively affects you there is no harm in cutting it out of your diet. If you like dairy and it likes you then go ahead and enjoy it, but keep in mind the portion sizes mentioned earlier! Personally, I am able to consume dairy without any negative side effects. I avoid low-fat and no-fat dairy products, but eat cheese, cottage cheese, plain Greek yogurt, and use butter and half-and-half (coffee without it just isn’t the same). I choose not to eat meat, so I utilize dairy to help me get enough protein.

 

Brief Disclaimer: XO Fitness, LLC and employees do not claim to be dietitians and cannot render specific nutrition advice related to a medical condition or provide detailed nutritional analysis.  Individuals seeking these services should see a registered dietitian. The information in this article is meant to help the reader become more aware of the wide range of opinions on the consumption of dairy and encourage individuals to decide what is best for them.

Comments Off on >May Madness Med-ball Move O’ the Month

-->

>May Madness Med-ball Move O’ the Month

Category : Exercise

>It doesn’t get any easier than this: Medicine Ball Squat Pushes:
  1. Grab a medicine ball or light handweight (4-6lbs)
  2. Squat and press it out.
  3. Repeat Repeatedly!!!
Variation 1: Squat, Stand and Press the ball overhead.
Variation 2: Press the ball overhead as you squat! Very Challenging!!!
There you have it. Three great exercises that can challenge everyone. Need a med-ball? Go Here. Otherwise, use a light handweight and get squatting!

Comments Off on >The "un-do" stretch

-->

>The "un-do" stretch

Category : Exercise

>Whether you use a stability ball, a foam roller or a BOSU (both sides up) as a prop this is a great stretch for the muscles of your chest region which tend to get short and tight during daily activities.
Want to order a ball, BOSU or foam roller? Contact us! karin@xofitness.com

Comments Off on >Great ideas from clients

-->

>Great ideas from clients

Category : Healthy Eating

>Great Idea #1: Frozen Grapes
Thanks to Denise K. this is now one of my kids’ favorite treats. Just put some grapes in a ziploc baggie and freeze them. They come out like little frozen popsicles with alot less sugar. Grown-ups like them too!

Great Suggestion #2: A substitute for ice cream
Lyn recommends this recipe from “The South Beach Diet”

Mocha Ricotta Creme
1/2 cup part-skim ricotta cheese
1/2 tsp. unsweetened cocoa powder
1/4 tsp. vanilla
1 pkg. sugar substitute
dash espresso powder
5 chocolate chips

Mix together the ricotta, cocoa powder, vanilla, and sugar substitute in a dessert bowl. Serve with a dusting of espresso powder (if you’ve got it) and the chocolate chips.

Calories: 261
Protien: 15 g
Carbohydrates: 17 g
Fat: 14 g

Comments Off on >xo warmup & cooldown tips

-->

>xo warmup & cooldown tips

Category : Exercise

>
Why warm-up?
The body does not respond very well going from inactivity to very intense activity. The cardio-vascular, musculo-skeletal, neurological and metabolic energy pathways need to be gradually stimulated in order to perform at an optimal level. Muscles that are warm have a much better ability to extract and utilize oxygen to produce energy. As muscles warm up, the enzyme activity level is increased. This means that fats and sugars are broken down more rapidly, and more energy and less lactic acid (the burning sensation) will be produced. This will of course, enhance your performance and increase your ability to burn fat!
Before you walk or run:
Start with a few simple moves to warm-up your ankles such as tapping your toes, heel raises, and ankle circles. Then, begin walking at a moderate pace and gradually increase your pace. If you intend to run, walk for at least 5 minutes and you will feel much better when you begin to run. Save stretching for the cool-down.
Toe lifts: A great exercise for reducing Shin Splints!!! Heel Lifts
Ankle Circles…you get the idea!
Why cool-down?
Your body also does not respond very well going from intense activity to complete rest. Your heart, lungs, muscles, joints, and energy systems require a gradual cool-down to avoid blood pooling in the lower extremities, dizziness and to assist in the recovery process. After you walk or run: If you run, Your muscles are all warmed up at the end of your workout. This is the BEST time to work on your flexibility. Many people blow-off this part of the workout, but flexibility training is just as important as cardiovascular and strength training.
Classic Calf Stretch and Quad stretch (use something for support, don’t arch your back!)
Hamstring Stretch & Hip Flexor Stretches.
Two reasons to stretch: 1) Stretching reduces delayed onset muscle soreness (DOMS) which you typically experience 24-48 hours after a workout. 2) Good flexibility will improve your posture and reduce low back pain. If you are tight in either your hamstrings or hip flexors they will pull your back out of neutral alignment an force you into positions which will strain your low back muscles.

Comments Off on Spring Clean Your Pantry

-->

Spring Clean Your Pantry

Category : Healthy Eating

Now is the time to spring clean your pantry!


  • Want to lose weight?
  • Want to have more energy?
  • Want to feel good about what you are eating?


Cleaning out your pantry and changing your shopping patterns may seem like a lot of work up front, however once you have adopted the whole foods lifestyle you will feel much better about what you and your family are eating, have more energy and most likely lose weight.

You can do it…click here to find out how!!

Comments Off on Pilates Spring Schedule

-->

Pilates Spring Schedule

Category : Upcoming Events

Paula Kiley has announced her Pilates Spring Schedule!



     

Pilates 101 Thursdays 5:30 pm

This class is designed to teach you the fundamental principles of Pilates that will help you go on to be a successful Pilates enthusiast!! After all, you wouldn’t build a house without a solid foundation, would you? Once you master these five principles of movement you may move into the 102 and Intermediate classes.

Intermediate Pilates Tuesdays & Thursdays 8:30 am

These mat classes are designed to challenge the student who has mastered the Pilates 101 exercises. Intermediate classes are less instructional, more challenging and yes, FUN! We incorporate some of the greatest Pilates moves using foam rollers, BOSUs, fitness circles, and stability balls. This class will leave you feeling stronger, more flexible and ready to tackle what life brings your way.

Cost: 7 weeks for $84

Session begins Week of April 10th



For more information or to reserve your spot

Contact Paula pkpilates@gmail.com or 737-0818

Comments Off on Foam Roller Workshop

-->

Foam Roller Workshop

Category : Upcoming Events

Join us on Saturday, March 18th for the Foam Roller Workshop!
















11 am-12:30 pm



Cost:$20



Learn hands-on self-myofascial release using foam rollers and small balls.

• Improve range of motion
• Improve athletic performance
• Promote body relaxation
• Relieves pain


Register Now

Comments Off on Partner Training with Medicine Ball

-->

Partner Training with Medicine Ball

Category : Exercise

Partner training with a friend or family member is a great way to add fun to your fitness routine AND save money too!

This week’s featured partners: Joanne & Ed

Stand sideways to your partner. Swing the the ball up and away from your partner; then swing it across your body and throw it to your partner. This exercise will increase core strength and reaction time.
 

Check out our video of the week!

 

Partner training keeps them motivated!