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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 Barre Classes in January

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Barre Classes in January

Category : Exercise

Join us at the Barre on Saturday Mornings!

Try something new in 2018! Barre exercises will develop muscular endurance, balance,  flexibility and core strength.  No dance moves! 

Cost:

4 classes for $48

Drop in for individual classes $15

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

Sign-up online:

https://clients.mindbodyonline.com/classic/ws?studioid=9557&stype=-8&sView=day&sLoc=0

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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:

https://squareup.com/store/416-cuisine.com

 

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Healthy Holiday BINGO

Category : Upcoming Events

Join us this holiday season for Healthy Holiday BINGO!

Get your BINGO card here

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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

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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!

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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.
 

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>Tricks for Avoiding Treats

Category : Healthy Eating

>1) Postpone buying candy until just a few days before trick-or-treat. The candy companies set up their Halloween displays in September enticing you to stock up early. Why bring candy into your house where it can tempt you for the whole month of October? Leave it in the store where it is safe and sound until just a few days before the big event. 2) Buy candy you don’t like. If you LOVE chocolate, hand out fruit chews instead. You will be less likely sample if it is not your all time favorite. Always be mindful when you consider eating a piece of candy: ask yourself, “Do I really like the way this tastes?” or “Why do I want to eat this?”. 3) Buy chewing gum instead. Sugar-free chewing gum has less calories and sugar than most treats. Also, while you are chewing you are less likely to snack on other things. 4) Buy something other than candy as a treat. Every year our studio participates in the Downtown De Pere  trick-or-treat and we have opted to give away apples and pencils with raving reviews from parents and children alike. 5) Store candy out of sight. If you have to climb on a chair and open the highest cupboard you are less likely to nibble than if the candy bowl is sitting on the kitchen counter screaming your name. This will also help your kids forget it exists! 6) Buy less candy. We all live in fear of running out of treats and disappointing the kids, but when was the last time you actually ran out? Try to avoid overstock. 7) Get rid of the leftover candy. Starting November first, give it away, take it to work or throw it away. It may seem wasteful, but throwing out a few dollars worth of candy is much better than gaining weight and feeling guilty about it. Trust me, you will be proud of yourself for disposing of it. 8) Allow yourself to indulge a little. You don’t have to be perfect. Thankfully Trick-or-treat candy tends to be packaged in small, bite-sized portions. If you allow yourself one piece, you will satisfy that craving. You can even make a deal with yourself to have one treat per day. It beats “being good” all week and then bingeing. Hopefully these suggestions will help you have a happy, healthy Halloween! Best Witches, Karin.

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Pumpkin Foodie: Pumpkin & Pasta

Category : Healthy Eating

Ingredients 1/2 small sugar pumpkin 4 T extra-virgin olive oil (divided) 1/2 t salt 2 T honey 1/2 lb. whole grain pasta 2 t minced garlic 2 minced anchovies (optional…we skipped these) 1/2 C  finely chopped walnuts 1/2 C grated Parmesan cheese 1) Peel half of a small sugar pumpkin and cut into 1-inch chunks.  (about 4 cups) Toss with 2 Tbsp olive oil, salt & honey. Roast on a baking sheet at 425 degrees until tender, about 45 minutes. 2) Meanwhile, bring a pot of salted water to a boil and cook the pasta according to the package directions. When done cooking, drain but reserve 1/2 cup of cooking water. 3) When pumpkin is done is cooking, heat 2 Tbsp. olive oil in a skillet over medium heat and add minced garlic, cook about 1 minutes (until garlic is softening) then add walnuts and pumpkin. Stir to combine without smashing pumpkin chunks. 4) Combine pasta with 1/2 cup pasta cooking water and Parmesan cheese. Drizzle with more olive oil. 5) Transfer to bowl and toss with pumpkin mixture. Serve! Nutritional info(serves 4): 521 calories 5 g saturated fate 21 g unsaturated fat 61 carb 16 g protein (that would be with the anchovies, mind you) 7 g fiber    

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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!!

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Fall Fitness Routine

Category : Active Living

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 it’s Fall, it’s time to get your fall fitness routine together!

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

Consistency is the key to success. Schedule your exercise. “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. Remember that nobody’s perfect, if you miss a day try to reschedule it as soon as possible. Progress, not perfection should be your mantra.

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

This is the ratio of fat to lean body tissue and it is much more important. This can be measured with a skin fold calipers or a bio-impedance device. If you would like to have this measured by a trainer at our studio please let us know.

Inches lost

It’s tricky to use a tape measure and because it’s hard to measure at exactly the same spot the next time, so instead identify a piece of clothing that’s a little too tight right now and try it on again in 4 weeks to see if it fits better.

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 your fall fitness routine in shape! autumn_leaves_png3601

Comments Off on Definitely De Pere Art Walks 2015

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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 Barre Classes in January

-->

Barre Classes in January

Category : Exercise

Join us at the Barre on Saturday Mornings!

Try something new in 2018! Barre exercises will develop muscular endurance, balance,  flexibility and core strength.  No dance moves! 

Cost:

4 classes for $48

Drop in for individual classes $15

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

Sign-up online:

https://clients.mindbodyonline.com/classic/ws?studioid=9557&stype=-8&sView=day&sLoc=0

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:

https://squareup.com/store/416-cuisine.com

 

Comments Off on Healthy Holiday BINGO

-->

Healthy Holiday BINGO

Category : Upcoming Events

Join us this holiday season for Healthy Holiday BINGO!

Get your BINGO card here

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 >Tricks for Avoiding Treats

-->

>Tricks for Avoiding Treats

Category : Healthy Eating

>1) Postpone buying candy until just a few days before trick-or-treat. The candy companies set up their Halloween displays in September enticing you to stock up early. Why bring candy into your house where it can tempt you for the whole month of October? Leave it in the store where it is safe and sound until just a few days before the big event. 2) Buy candy you don’t like. If you LOVE chocolate, hand out fruit chews instead. You will be less likely sample if it is not your all time favorite. Always be mindful when you consider eating a piece of candy: ask yourself, “Do I really like the way this tastes?” or “Why do I want to eat this?”. 3) Buy chewing gum instead. Sugar-free chewing gum has less calories and sugar than most treats. Also, while you are chewing you are less likely to snack on other things. 4) Buy something other than candy as a treat. Every year our studio participates in the Downtown De Pere  trick-or-treat and we have opted to give away apples and pencils with raving reviews from parents and children alike. 5) Store candy out of sight. If you have to climb on a chair and open the highest cupboard you are less likely to nibble than if the candy bowl is sitting on the kitchen counter screaming your name. This will also help your kids forget it exists! 6) Buy less candy. We all live in fear of running out of treats and disappointing the kids, but when was the last time you actually ran out? Try to avoid overstock. 7) Get rid of the leftover candy. Starting November first, give it away, take it to work or throw it away. It may seem wasteful, but throwing out a few dollars worth of candy is much better than gaining weight and feeling guilty about it. Trust me, you will be proud of yourself for disposing of it. 8) Allow yourself to indulge a little. You don’t have to be perfect. Thankfully Trick-or-treat candy tends to be packaged in small, bite-sized portions. If you allow yourself one piece, you will satisfy that craving. You can even make a deal with yourself to have one treat per day. It beats “being good” all week and then bingeing. Hopefully these suggestions will help you have a happy, healthy Halloween! Best Witches, Karin.

Comments Off on Pumpkin Foodie: Pumpkin & Pasta

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Pumpkin Foodie: Pumpkin & Pasta

Category : Healthy Eating

Ingredients 1/2 small sugar pumpkin 4 T extra-virgin olive oil (divided) 1/2 t salt 2 T honey 1/2 lb. whole grain pasta 2 t minced garlic 2 minced anchovies (optional…we skipped these) 1/2 C  finely chopped walnuts 1/2 C grated Parmesan cheese 1) Peel half of a small sugar pumpkin and cut into 1-inch chunks.  (about 4 cups) Toss with 2 Tbsp olive oil, salt & honey. Roast on a baking sheet at 425 degrees until tender, about 45 minutes. 2) Meanwhile, bring a pot of salted water to a boil and cook the pasta according to the package directions. When done cooking, drain but reserve 1/2 cup of cooking water. 3) When pumpkin is done is cooking, heat 2 Tbsp. olive oil in a skillet over medium heat and add minced garlic, cook about 1 minutes (until garlic is softening) then add walnuts and pumpkin. Stir to combine without smashing pumpkin chunks. 4) Combine pasta with 1/2 cup pasta cooking water and Parmesan cheese. Drizzle with more olive oil. 5) Transfer to bowl and toss with pumpkin mixture. Serve! Nutritional info(serves 4): 521 calories 5 g saturated fate 21 g unsaturated fat 61 carb 16 g protein (that would be with the anchovies, mind you) 7 g fiber    

Comments Off on XO Foodie: Curry Pumpkin Hummus

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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!!

Comments Off on Fall Fitness Routine

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Fall Fitness Routine

Category : Active Living

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 it’s Fall, it’s time to get your fall fitness routine together!

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

Consistency is the key to success. Schedule your exercise. “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. Remember that nobody’s perfect, if you miss a day try to reschedule it as soon as possible. Progress, not perfection should be your mantra.

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

This is the ratio of fat to lean body tissue and it is much more important. This can be measured with a skin fold calipers or a bio-impedance device. If you would like to have this measured by a trainer at our studio please let us know.

Inches lost

It’s tricky to use a tape measure and because it’s hard to measure at exactly the same spot the next time, so instead identify a piece of clothing that’s a little too tight right now and try it on again in 4 weeks to see if it fits better.

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 your fall fitness routine in shape! autumn_leaves_png3601