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Holiday Survival Guide

Category : Exercise, Healthy Eating

Get through December without putting on the pounds read our Holiday Survival Guide!


It’s hard to stick to a healthy eating and exercise plan during the holidays. Everywhere you turn there are tempting foods and drinks—from treats at the office to your traditional family favorites. When you add in a busy schedule filled with shopping and social events that make it tough to squeeze in exercise, you have a recipe for disaster as far as your scale is concerned.


Read Holiday Survival Guide  

Comments Off on Black Friday Fitness

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Black Friday Fitness

Category : Upcoming Events

November 25th…9:00-10:15 am

Join us for 75 minutes of fitness & fun!

Cost: $15

($5 will be donated to Paul’s Pantry)

Click Here to Register
post-thanksgiving-workout

 

Comments Off on Healthy Strong Skeleton

-->

Healthy Strong Skeleton

Category : Active Living, Healthy Eating

Do you have a healthy strong skeleton?


If you are a woman, you have a 50/50 chance of suffering a fracture related to osteoporosis according to the National Institutes of Health. As for men, one in eight are expected to fracture a bone due to this disease. Osteoporosis affects women more than men because women have less bone mass and begin to lose bone at a younger age.

Are you at risk for osteoporosis?


Some risks are beyond your control such as being female, post-menopausal & Caucasian. Women can lose 20 percent of their bone density during the 5-7 years following menopause. Beginning at menopause women should have their bone density checked every two years.
Men in their fifties do not experience the rapid loss of bone mass that women do, however, by age 65 or 70, men and women lose bone mass at the same rate. Whether you are a man or woman your lifestyle is very important to your skeleton’s health. You can reduce your risk with appropriate exercise and diet; not to mention smoking cessation.

Exercise for a healthy strong skeleton


The muscles and tendons attached to the bones pull on them stimulating them to produce more bone cells. The best exercises for prevention of osteoporosis are those described as “weight-bearing”: walking, running, aerobic dance and weight training. In fact, “high-impact” exercises such as running and jumping are very beneficial if you are fit enough to do these activities without injuring yourself. Non-impact exercise such as biking and swimming will not help with bone density. Keep in mind that only the bones being stressed will get stronger, so performing an exercise such as running will strengthen the bones in your lower body, however your upper body will still require some attention.

skeleton-walking

What if you already have been diagnosed with osteoporosis?


Many people are afraid to exercise once they have been diagnosed with osteoporosis because they are concerned that exercise may cause a fracture. However, exercise can be very beneficial even after diagnosis. MayoClinic.com recommends three kinds of exercise: 1) strength training to improve your posture; 2) low-impact aerobic exercises such as walking, elliptical trainer and step aerobics; and 3) flexibility exercises to improve your posture and balance. Those with osteoporosis should avoid high-impact exercises (such as jumping or running) as well as exercises which require bending forward or twisting at the waist such as touching your toes, using a rowing machine, golf, tennis, bowling and some yoga and Pilates movements. Be sure to get your doctor’s approval before you begin an exercise program.

Eating for a healthy strong skeleton


Caffeine, alcohol, sugar and salt cause more calcium to be lost than absorbed. Also, a diet high in animal protein can contribute to bone loss because animal protein leaches calcium from the bones. A series of studies from the Cornell-China-Oxford Project on Nutrition, Health and Environment, by nutritional biochemist T. Colin Campbell and his colleagues, suggests that increased levels of animal-based proteins, including protein from dairy products, “almost certainly contribute to a significant loss of bone calcium while vegetable-based diets clearly protect against bone loss”.
A conservative interpretation of the report is that you definitely shouldn’t increase animal protein intake to get your calcium. In other words, don’t add several glasses of milk per day to your current diet. Instead, replace low calcium protein sources with high calcium protein sources such as: beans (navy, white, soy & black-eyed peas), fortified breakfast cereals, soy products (tofu, soy-based beverages), calcium-fortified orange juice, and some dark green leafy vegetables (collard greens, turnip greens, bok choy, mustard greens).

bones-best-foods

Calcium & Vitamin D


Getting enough calcium, whether through diet, supplements, or both, is essential to maintaining bone strength and can prevent osteoporosis-related fractures. Vitamin D plays a major role in calcium absorption and bone health. The National Osteoporosis Foundation (NOF) recommends adults under age 50 need 1,000 mg of calcium daily and 400-800 IU of Vitamin D. For adults age 50 and over 1,200 mg of calcium daily and 800-1000 IU vitamin D are recommended.

Be good to your skeleton and give it the exercise and nutrients it needs to stay healthy and support you throughout your life. I hope you and your skeleton have a fun and safe Halloween! –Karin.

Comments Off on Halloween Candy vs. Burpees

-->

Halloween Candy vs. Burpees

Category : Healthy Eating

It’s the second week of October,

stores are well-stocked with trick-or-treat candy,

but does that mean you need to stock your pantry?!


Be realistic, if you buy Halloween candy now will it actually be around on October 31st when the kids come knocking?

Leave the candy in the store until just a few days before Halloween….

otherwise, stepping on the scale might get a little scary!

 

Burpee Calculator source: saratogamama.com

This might help put things in perspective…you love burpees, right?

Comments Off on Trick-or-Treat Downtown De Pere

-->

Trick-or-Treat Downtown De Pere

Category : Upcoming Events

Saturday, October 29, 10am-noon


Bring your kids or grand-kids and join the fun trick-or-treat from store to store in De Pere. As always, XO Fitness will be handing out apples from a local orchard!


more-apples

A nine year tradition: Apples at XO Fitness!

Comments Off on Go Take a Hike: Laura Lake

-->

Go Take a Hike: Laura Lake

Category : Active Living

Laura Lake is a great place to go take a hike if you are headed up north.  The 2.5 mile trail which is marked by blue (and sometimes white) diamonds will take you around the lake through a variety pines and maples. can be accessed just about anywhere in either of the campground loops along the southern shore if you are planning to stay and camp. If you are just going for a day trip  you can park at the boat landing and start from there. There is very little elevation gain just watch your step so that you don’t trip on roots.
The dashed line is the hiking trail around Laura Lake. It is marked with blue diamonds.

The dashed line is the hiking trail around Laura Lake

Don’t miss Bog Lake’s  Carnivorous Plants

Be sure to take the short side trip to Bog Lake. The trail isn’t shown on the map, but it’s there…just cross the bike path go and head down the hill to the boardwalk. Stay on the boardwalk or else you will get very wet feet. The trail dead ends at the edge of the lake rather abruptly, so don’t let small children run ahead. This was my favorite part of the hike because we discovered some amazing carnivorous plants!
bog-lake

The boardwalk ends at the lake…it was hard to tell how deep it was, but I’d keep small children away from the edge!

The purple pitcher plant (Sarracenia purpurea) is Wisconsin's largest and showiest carnivorous plant. Its leaves form into pitchers that have a widely winged edge and a flaring hood. The leaves can be a foot long and form a crowded cluster. The flower is large and maroon and is on a stalk that can tower to two feet tall.

The purple pitcher plant (Sarracenia purpurea) is Wisconsin’s largest and showiest carnivorous plant. Its leaves form into pitchers that have a widely winged edge and a flaring hood. The leaves can be a foot long and form a crowded cluster. The flower is large and maroon and is on a stalk that can tower to two feet tall.

Sundews are closely related to the Venus flytrap and belong to the same family. Every bit as showy, Wisconsin's sundews are glistening jeweled rosettes.

Sundews are closely related to the Venus flytrap and belong to the same family. Every bit as showy, Wisconsin’s sundews are glistening jeweled rosettes.

How to get there

From Beecher (on Hwy 141) head west on Hwy. 8 to Armstrong Creek and continue on Hwy. 8 for 1.9 miles to FR 2163. Turn right (north) and drive 4 miles to the campground. From Laona, drive north 14 miles on Hwy. 8 to to FR 2163. Turn left (north) on and drive 4 miles to the campground.

P.S. This is a great place to paddle!

Only electric motors are allowed on Laura Lake, so if you enjoy paddling a canoe, kayak or SUP bring it along!
Canoeing on Laura Lake

Canoeing on Laura Lake

Comments Off on Fall Fitness Routine

-->

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 How Skinny is your Kitchen?

-->

How Skinny is your Kitchen?

Category : Healthy Eating

Is your kitchen helping or hurting your weight-loss efforts?

Did you know that the average woman who keeps a box of breakfast cereal visible anywhere in her kitchen weighs about 21 pounds more than her neighbor who doesn’t? How about that having potato chips or crackers  in plain sight causes you to weigh 8 pounds more than your neighbor who puts them out of sight (or better yet don’t keep them in the house!)

Recently I read an article by Brian Wansink, PhD author of “Slim by Design: Mindless Eating Solutions for Everyday Life”. In his book he provides a 100-point checklist to evaluate your kitchen. However in the spirit of “taking baby-steps” and not trying to change everything at once I wanted to start by sharing the 10-point checklist he offers in his article “Food-Related Behavior Change Made Easy”.

How many of the following are true in your home?

  • Salad and vegetables are served first before the entrée and starches are brought to the table.
  • The main dish is pre-plated and served from the stove or counter (not family style).
  • Your dinner plates are 9-10 inches in diameter.
  • You eat sitting at a table with the TV turned off.
  • There are two or fewer cans of soft drinks in your refrigerator at any one time. (Doesn’t matter if it’s diet or regular soda).
  • Your kitchen counters are organized (not messy).
  • Precut fruits and vegetables are now on your middle refrigerator shelf.
  • At least 6 single servings of protein are in your fridge: Hard-boiled eggs, yogurt, string cheese, tofu, etc.
  • Your snacks are kept in one inconveniently located cupboard.
  • The only food on your kitchen counter is a fruit bowl.

How many did you check? If you checked seven or more, congratulations, you’re doing great. If you scored less than seven which ones can you change in the next week?

You eat what you see first, so the ONLY food that should be on your kitchen counter is a fruit bowl!

You eat what you see first, so the ONLY food that should be on your kitchen counter is a fruit bowl!

P.S. Learn more about Dr Wansink’s book “Slim by Design: Mindless Eating Solutions for Everyday Life” at www.slimbydesign.org

Comments Off on Go take a Hike: Dundee Mt. Summit Nature Trail

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Go take a Hike: Dundee Mt. Summit Nature Trail

Category : Active Living

Welcome to hike #1 in our Hike Wisconsin series!

Dundee Mt. Summit Nature Trail

Although this is only a 1.5 mile loop hike it is challenging due to the elevation change. When you reach the top you will be rewarded with a spectacular view of the Northern Kettle Moraine Forest and Long Lake. There are wildflowers to enjoy and poison ivy to avoid (just stay on the trail).

20160724_115252  

Great view of the Northern Kettles from the top

Plus a bench if you need to sit down and catch your breath!

20160724_113524

There are plenty of stairs to climb if you’re looking to do some interval training.

20160724_114202

Careful…the wood gets slippery when wet!

Location:

Long Lake State Recreation Area

N3450 Division Road, Cascade, WI

20160724_120842 (1)

If you go:

You will need a Wisconsin State Park sticker ($28 annual fee/$13 for seniors)

or you can pay the daily fee of $8 ($3 for seniors) in order to drive/park in this state recreation area.

Finding the trail:

Once you make it to Long Lake, you still have to find the trailhead. You can’t rely on the signage to get you there…at least not the signs you can read from the car. You will find it nestled at the far south end of the Upper 900’s campground

20160724_115658

This little sign marks the trailhead across from campsite 945

Long Lake Recreation Area Map

 

Parking

Figuring out where to park was the trickiest part, so that’s why I am giving you so many instructions! You cannot park in 900 campground loop except if you are camping there (you could “poach as spot” as my husband likes to say, but that could earn you a parking ticket). There are two places you can park:
  • Visitor parking located adjacent to the entrance for the 800’s campground, then walk on the road to the Upper 900’s campground and follow the signs to reach campsite 945.
  • South Picnic parking/boat launch parking then walk toward the boat launch and follow the trail to the left (heading south) until you reach the Upper 900’s campground loop at which point you can follow the road (turn right) and walk until you find campsite 945.

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Why I’m a fan of Pokemon Go

Category : Active Living

I recently heard a statistic: According to the Environmental Protection Agency (EPA), the average American spends 93% of their life indoors.


Kids spend an average of seven hours a day on screen-based entertainment media, according to the American Academy of Pediatrics, so there is little time left to get outside and play. Personally, I’d rather take a walk and skip searching for Pokemon. I walked around our neighborhood and Voyageur Park with my 14 year old and it isn’t exactly rigorous activity, but if “Sitting is the new Smoking” then Pokemon Go! is at least a step in the right direction (pun intended). So they combine screen time with walking around the neighborhood…it’s awesome.


pokemon_go_title

I missed the Pokemon craze back in the day…never traded a card, no idea who Picachu or any of the other Pokemon creatures were until my 14 year old started introducing them to me. If you haven’t played, ask someone who does to show you how it works. (Use their phone of course, why chew up your data?) It’s pretty cool to see those imaginary Pokemon creatures just standing on the sidewalk and there are Poke stops (these are places you can collect the balls you need to play). Most of these stops are associated with a sign or bench, so there are a lot of them at local parks. If you’ve noticed the incredible amount of foot traffic out along the Fox River Trail and on De Pere’s Riverwalk it’s thanks to the fact that every bench and sign out there is a stop!


Searching for Pokemon on De Pere's Riverwalk

Searching for Pokemon on De Pere’s Riverwalk


You can roll your eyes at the Pokemon craze, but if it gets people outside and moving then I am with Pokemon! Go Pokemon Go!


Yours in Health & Fitness, Karin

Comments Off on Holiday Survival Guide

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Holiday Survival Guide

Category : Exercise, Healthy Eating

Get through December without putting on the pounds read our Holiday Survival Guide!


It’s hard to stick to a healthy eating and exercise plan during the holidays. Everywhere you turn there are tempting foods and drinks—from treats at the office to your traditional family favorites. When you add in a busy schedule filled with shopping and social events that make it tough to squeeze in exercise, you have a recipe for disaster as far as your scale is concerned.


Read Holiday Survival Guide  

Comments Off on Black Friday Fitness

-->

Black Friday Fitness

Category : Upcoming Events

November 25th…9:00-10:15 am

Join us for 75 minutes of fitness & fun!

Cost: $15

($5 will be donated to Paul’s Pantry)

Click Here to Register
post-thanksgiving-workout

 

Comments Off on Healthy Strong Skeleton

-->

Healthy Strong Skeleton

Category : Active Living, Healthy Eating

Do you have a healthy strong skeleton?


If you are a woman, you have a 50/50 chance of suffering a fracture related to osteoporosis according to the National Institutes of Health. As for men, one in eight are expected to fracture a bone due to this disease. Osteoporosis affects women more than men because women have less bone mass and begin to lose bone at a younger age.

Are you at risk for osteoporosis?


Some risks are beyond your control such as being female, post-menopausal & Caucasian. Women can lose 20 percent of their bone density during the 5-7 years following menopause. Beginning at menopause women should have their bone density checked every two years.
Men in their fifties do not experience the rapid loss of bone mass that women do, however, by age 65 or 70, men and women lose bone mass at the same rate. Whether you are a man or woman your lifestyle is very important to your skeleton’s health. You can reduce your risk with appropriate exercise and diet; not to mention smoking cessation.

Exercise for a healthy strong skeleton


The muscles and tendons attached to the bones pull on them stimulating them to produce more bone cells. The best exercises for prevention of osteoporosis are those described as “weight-bearing”: walking, running, aerobic dance and weight training. In fact, “high-impact” exercises such as running and jumping are very beneficial if you are fit enough to do these activities without injuring yourself. Non-impact exercise such as biking and swimming will not help with bone density. Keep in mind that only the bones being stressed will get stronger, so performing an exercise such as running will strengthen the bones in your lower body, however your upper body will still require some attention.

skeleton-walking

What if you already have been diagnosed with osteoporosis?


Many people are afraid to exercise once they have been diagnosed with osteoporosis because they are concerned that exercise may cause a fracture. However, exercise can be very beneficial even after diagnosis. MayoClinic.com recommends three kinds of exercise: 1) strength training to improve your posture; 2) low-impact aerobic exercises such as walking, elliptical trainer and step aerobics; and 3) flexibility exercises to improve your posture and balance. Those with osteoporosis should avoid high-impact exercises (such as jumping or running) as well as exercises which require bending forward or twisting at the waist such as touching your toes, using a rowing machine, golf, tennis, bowling and some yoga and Pilates movements. Be sure to get your doctor’s approval before you begin an exercise program.

Eating for a healthy strong skeleton


Caffeine, alcohol, sugar and salt cause more calcium to be lost than absorbed. Also, a diet high in animal protein can contribute to bone loss because animal protein leaches calcium from the bones. A series of studies from the Cornell-China-Oxford Project on Nutrition, Health and Environment, by nutritional biochemist T. Colin Campbell and his colleagues, suggests that increased levels of animal-based proteins, including protein from dairy products, “almost certainly contribute to a significant loss of bone calcium while vegetable-based diets clearly protect against bone loss”.
A conservative interpretation of the report is that you definitely shouldn’t increase animal protein intake to get your calcium. In other words, don’t add several glasses of milk per day to your current diet. Instead, replace low calcium protein sources with high calcium protein sources such as: beans (navy, white, soy & black-eyed peas), fortified breakfast cereals, soy products (tofu, soy-based beverages), calcium-fortified orange juice, and some dark green leafy vegetables (collard greens, turnip greens, bok choy, mustard greens).

bones-best-foods

Calcium & Vitamin D


Getting enough calcium, whether through diet, supplements, or both, is essential to maintaining bone strength and can prevent osteoporosis-related fractures. Vitamin D plays a major role in calcium absorption and bone health. The National Osteoporosis Foundation (NOF) recommends adults under age 50 need 1,000 mg of calcium daily and 400-800 IU of Vitamin D. For adults age 50 and over 1,200 mg of calcium daily and 800-1000 IU vitamin D are recommended.

Be good to your skeleton and give it the exercise and nutrients it needs to stay healthy and support you throughout your life. I hope you and your skeleton have a fun and safe Halloween! –Karin.

Comments Off on Halloween Candy vs. Burpees

-->

Halloween Candy vs. Burpees

Category : Healthy Eating

It’s the second week of October,

stores are well-stocked with trick-or-treat candy,

but does that mean you need to stock your pantry?!


Be realistic, if you buy Halloween candy now will it actually be around on October 31st when the kids come knocking?

Leave the candy in the store until just a few days before Halloween….

otherwise, stepping on the scale might get a little scary!

 

Burpee Calculator source: saratogamama.com

This might help put things in perspective…you love burpees, right?

Comments Off on Trick-or-Treat Downtown De Pere

-->

Trick-or-Treat Downtown De Pere

Category : Upcoming Events

Saturday, October 29, 10am-noon


Bring your kids or grand-kids and join the fun trick-or-treat from store to store in De Pere. As always, XO Fitness will be handing out apples from a local orchard!


more-apples

A nine year tradition: Apples at XO Fitness!

Comments Off on Go Take a Hike: Laura Lake

-->

Go Take a Hike: Laura Lake

Category : Active Living

Laura Lake is a great place to go take a hike if you are headed up north.  The 2.5 mile trail which is marked by blue (and sometimes white) diamonds will take you around the lake through a variety pines and maples. can be accessed just about anywhere in either of the campground loops along the southern shore if you are planning to stay and camp. If you are just going for a day trip  you can park at the boat landing and start from there. There is very little elevation gain just watch your step so that you don’t trip on roots.
The dashed line is the hiking trail around Laura Lake. It is marked with blue diamonds.

The dashed line is the hiking trail around Laura Lake

Don’t miss Bog Lake’s  Carnivorous Plants

Be sure to take the short side trip to Bog Lake. The trail isn’t shown on the map, but it’s there…just cross the bike path go and head down the hill to the boardwalk. Stay on the boardwalk or else you will get very wet feet. The trail dead ends at the edge of the lake rather abruptly, so don’t let small children run ahead. This was my favorite part of the hike because we discovered some amazing carnivorous plants!
bog-lake

The boardwalk ends at the lake…it was hard to tell how deep it was, but I’d keep small children away from the edge!

The purple pitcher plant (Sarracenia purpurea) is Wisconsin's largest and showiest carnivorous plant. Its leaves form into pitchers that have a widely winged edge and a flaring hood. The leaves can be a foot long and form a crowded cluster. The flower is large and maroon and is on a stalk that can tower to two feet tall.

The purple pitcher plant (Sarracenia purpurea) is Wisconsin’s largest and showiest carnivorous plant. Its leaves form into pitchers that have a widely winged edge and a flaring hood. The leaves can be a foot long and form a crowded cluster. The flower is large and maroon and is on a stalk that can tower to two feet tall.

Sundews are closely related to the Venus flytrap and belong to the same family. Every bit as showy, Wisconsin's sundews are glistening jeweled rosettes.

Sundews are closely related to the Venus flytrap and belong to the same family. Every bit as showy, Wisconsin’s sundews are glistening jeweled rosettes.

How to get there

From Beecher (on Hwy 141) head west on Hwy. 8 to Armstrong Creek and continue on Hwy. 8 for 1.9 miles to FR 2163. Turn right (north) and drive 4 miles to the campground. From Laona, drive north 14 miles on Hwy. 8 to to FR 2163. Turn left (north) on and drive 4 miles to the campground.

P.S. This is a great place to paddle!

Only electric motors are allowed on Laura Lake, so if you enjoy paddling a canoe, kayak or SUP bring it along!
Canoeing on Laura Lake

Canoeing on Laura Lake

Comments Off on Fall Fitness Routine

-->

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 How Skinny is your Kitchen?

-->

How Skinny is your Kitchen?

Category : Healthy Eating

Is your kitchen helping or hurting your weight-loss efforts?

Did you know that the average woman who keeps a box of breakfast cereal visible anywhere in her kitchen weighs about 21 pounds more than her neighbor who doesn’t? How about that having potato chips or crackers  in plain sight causes you to weigh 8 pounds more than your neighbor who puts them out of sight (or better yet don’t keep them in the house!)

Recently I read an article by Brian Wansink, PhD author of “Slim by Design: Mindless Eating Solutions for Everyday Life”. In his book he provides a 100-point checklist to evaluate your kitchen. However in the spirit of “taking baby-steps” and not trying to change everything at once I wanted to start by sharing the 10-point checklist he offers in his article “Food-Related Behavior Change Made Easy”.

How many of the following are true in your home?

  • Salad and vegetables are served first before the entrée and starches are brought to the table.
  • The main dish is pre-plated and served from the stove or counter (not family style).
  • Your dinner plates are 9-10 inches in diameter.
  • You eat sitting at a table with the TV turned off.
  • There are two or fewer cans of soft drinks in your refrigerator at any one time. (Doesn’t matter if it’s diet or regular soda).
  • Your kitchen counters are organized (not messy).
  • Precut fruits and vegetables are now on your middle refrigerator shelf.
  • At least 6 single servings of protein are in your fridge: Hard-boiled eggs, yogurt, string cheese, tofu, etc.
  • Your snacks are kept in one inconveniently located cupboard.
  • The only food on your kitchen counter is a fruit bowl.

How many did you check? If you checked seven or more, congratulations, you’re doing great. If you scored less than seven which ones can you change in the next week?

You eat what you see first, so the ONLY food that should be on your kitchen counter is a fruit bowl!

You eat what you see first, so the ONLY food that should be on your kitchen counter is a fruit bowl!

P.S. Learn more about Dr Wansink’s book “Slim by Design: Mindless Eating Solutions for Everyday Life” at www.slimbydesign.org

Comments Off on Go take a Hike: Dundee Mt. Summit Nature Trail

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Go take a Hike: Dundee Mt. Summit Nature Trail

Category : Active Living

Welcome to hike #1 in our Hike Wisconsin series!

Dundee Mt. Summit Nature Trail

Although this is only a 1.5 mile loop hike it is challenging due to the elevation change. When you reach the top you will be rewarded with a spectacular view of the Northern Kettle Moraine Forest and Long Lake. There are wildflowers to enjoy and poison ivy to avoid (just stay on the trail).

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Great view of the Northern Kettles from the top

Plus a bench if you need to sit down and catch your breath!

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There are plenty of stairs to climb if you’re looking to do some interval training.

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Careful…the wood gets slippery when wet!

Location:

Long Lake State Recreation Area

N3450 Division Road, Cascade, WI

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If you go:

You will need a Wisconsin State Park sticker ($28 annual fee/$13 for seniors)

or you can pay the daily fee of $8 ($3 for seniors) in order to drive/park in this state recreation area.

Finding the trail:

Once you make it to Long Lake, you still have to find the trailhead. You can’t rely on the signage to get you there…at least not the signs you can read from the car. You will find it nestled at the far south end of the Upper 900’s campground

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This little sign marks the trailhead across from campsite 945

Long Lake Recreation Area Map

 

Parking

Figuring out where to park was the trickiest part, so that’s why I am giving you so many instructions! You cannot park in 900 campground loop except if you are camping there (you could “poach as spot” as my husband likes to say, but that could earn you a parking ticket). There are two places you can park:
  • Visitor parking located adjacent to the entrance for the 800’s campground, then walk on the road to the Upper 900’s campground and follow the signs to reach campsite 945.
  • South Picnic parking/boat launch parking then walk toward the boat launch and follow the trail to the left (heading south) until you reach the Upper 900’s campground loop at which point you can follow the road (turn right) and walk until you find campsite 945.

Comments Off on Why I’m a fan of Pokemon Go

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Why I’m a fan of Pokemon Go

Category : Active Living

I recently heard a statistic: According to the Environmental Protection Agency (EPA), the average American spends 93% of their life indoors.


Kids spend an average of seven hours a day on screen-based entertainment media, according to the American Academy of Pediatrics, so there is little time left to get outside and play. Personally, I’d rather take a walk and skip searching for Pokemon. I walked around our neighborhood and Voyageur Park with my 14 year old and it isn’t exactly rigorous activity, but if “Sitting is the new Smoking” then Pokemon Go! is at least a step in the right direction (pun intended). So they combine screen time with walking around the neighborhood…it’s awesome.


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I missed the Pokemon craze back in the day…never traded a card, no idea who Picachu or any of the other Pokemon creatures were until my 14 year old started introducing them to me. If you haven’t played, ask someone who does to show you how it works. (Use their phone of course, why chew up your data?) It’s pretty cool to see those imaginary Pokemon creatures just standing on the sidewalk and there are Poke stops (these are places you can collect the balls you need to play). Most of these stops are associated with a sign or bench, so there are a lot of them at local parks. If you’ve noticed the incredible amount of foot traffic out along the Fox River Trail and on De Pere’s Riverwalk it’s thanks to the fact that every bench and sign out there is a stop!


Searching for Pokemon on De Pere's Riverwalk

Searching for Pokemon on De Pere’s Riverwalk


You can roll your eyes at the Pokemon craze, but if it gets people outside and moving then I am with Pokemon! Go Pokemon Go!


Yours in Health & Fitness, Karin