Comments Off on Partner Training Core Exercise

-->

Partner Training Core Exercise

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: Kim & Rebecca (a sister act)

Great core exercise for partner training: Partner on left is rotating and using oblique muscles while partner on right performs an isometric abdominal brace.
 

Check out our video of the week!

 
 
 Kim says:
I like partner training with my sister because it pushes me to work harder.

Rebecca says:
Scheduling with Kim makes me show up because I know if I don’t she’s going to text me and ask “Where are you!?!?”
 
If you are interested in partner training, invite a friend to join you or talk to your trainer to help you find someone with similar abilities and schedule.

Comments Off on FAQ’s about Exercise and your Heart

-->

FAQ’s about Exercise and your Heart

Category : Exercise

February is Heart Health Month


Of course, you’ve heard that you can reduce your risk of heart disease with exercise, but we wanted answer some FAQ’s about Exercise and your Heart because the confused mind won’t take action.


How Much? How Often? Read more about the American Heart Association’s recommendations


What should my heart rate be? Read more about monitoring your intensity level


Should I do Cardio or Strength first? Read more…it depends


How can I get the most out of cardio training? Read more about maximizing your cardio

 

Comments Off on Pilates Winter Schedule

-->

Pilates Winter Schedule

Category : Upcoming Events

Paula Kiley has announced her Pilates Winter 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.

Pilates 102 (Advanced Beginner) Tuesdays 5:30 pm

If you have taken Pilates 101 (maybe one or two sessions) but lacking the confidence of moving onto the Intermediate mat class…… this is the class for you!  I will continue to challenge you with more difficult moves and will give verbal cues and corrections so you can feel confident as you work on mastering the 5 principles in your Pilates practice.

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: 8 weeks for $96

Session begins February 7th



For more information or to reserve your spot

Contact Paula  pkpilates@gmail.com or 737-0818

Comments Off on New Year’s Resolution Success

-->

New Year’s Resolution Success

Category : Exercise, Healthy Eating

A University of Scranton study suggests that only 8% of people achieve New Year’s Resolution Success.


How can you make 2017 a success?

  • Set behavior based goals
  • Track yourself on a daily/weekly basis
  • Reward yourself for sticking with it
  • Forgive yourself if you’re not perfect
Read more New Year Resolution Success 2017

Comments Off on January Group Training Schedule

-->

January Group Training Schedule

Category : Upcoming Events

XO Fitness announces January Group Training Schedule


See this month’s schedule: January Group Schedule

Enjoy the dynamics of the group while working out with a trainer at a fraction of the cost of private training. If you are currently a personal training client ask your trainer if group training is right for you. You may attend group training in addition to your private training to mix it up! If you are just getting started, we recommend beginning with our Introductory Special (5 personal training sessions for $99) which will help you transition to group training.

Cost of Group Training 2017:


  • 10 sessions for $130
  • 20 sessions for $240
  • 30 sessions for $330
  • 50 sessions for $500
 

Comments Off on Managing Stress this Holiday Season

-->

Managing Stress this Holiday Season

Category : Active Living

Americans, in general,  are stressed out and the holidays just put the icing on the cake.  According to the American Medical Association, stress is a factor in more than 75% of sickness today. Also, according to the World Health Organization, stress is America’s #1 Health Problem.

Don’t let stress ruin your holidays!

 

Read Managing Stress this Holiday Season

 

Comments Off on Holiday Survival Guide

-->

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 Partner Training Core Exercise

-->

Partner Training Core Exercise

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: Kim & Rebecca (a sister act)

Great core exercise for partner training: Partner on left is rotating and using oblique muscles while partner on right performs an isometric abdominal brace.
 

Check out our video of the week!

 
 
 Kim says:
I like partner training with my sister because it pushes me to work harder.

Rebecca says:
Scheduling with Kim makes me show up because I know if I don’t she’s going to text me and ask “Where are you!?!?”
 
If you are interested in partner training, invite a friend to join you or talk to your trainer to help you find someone with similar abilities and schedule.

Comments Off on FAQ’s about Exercise and your Heart

-->

FAQ’s about Exercise and your Heart

Category : Exercise

February is Heart Health Month


Of course, you’ve heard that you can reduce your risk of heart disease with exercise, but we wanted answer some FAQ’s about Exercise and your Heart because the confused mind won’t take action.


How Much? How Often? Read more about the American Heart Association’s recommendations


What should my heart rate be? Read more about monitoring your intensity level


Should I do Cardio or Strength first? Read more…it depends


How can I get the most out of cardio training? Read more about maximizing your cardio

 

Comments Off on Pilates Winter Schedule

-->

Pilates Winter Schedule

Category : Upcoming Events

Paula Kiley has announced her Pilates Winter 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.

Pilates 102 (Advanced Beginner) Tuesdays 5:30 pm

If you have taken Pilates 101 (maybe one or two sessions) but lacking the confidence of moving onto the Intermediate mat class…… this is the class for you!  I will continue to challenge you with more difficult moves and will give verbal cues and corrections so you can feel confident as you work on mastering the 5 principles in your Pilates practice.

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: 8 weeks for $96

Session begins February 7th



For more information or to reserve your spot

Contact Paula  pkpilates@gmail.com or 737-0818

Comments Off on New Year’s Resolution Success

-->

New Year’s Resolution Success

Category : Exercise, Healthy Eating

A University of Scranton study suggests that only 8% of people achieve New Year’s Resolution Success.


How can you make 2017 a success?

  • Set behavior based goals
  • Track yourself on a daily/weekly basis
  • Reward yourself for sticking with it
  • Forgive yourself if you’re not perfect
Read more New Year Resolution Success 2017

Comments Off on January Group Training Schedule

-->

January Group Training Schedule

Category : Upcoming Events

XO Fitness announces January Group Training Schedule


See this month’s schedule: January Group Schedule

Enjoy the dynamics of the group while working out with a trainer at a fraction of the cost of private training. If you are currently a personal training client ask your trainer if group training is right for you. You may attend group training in addition to your private training to mix it up! If you are just getting started, we recommend beginning with our Introductory Special (5 personal training sessions for $99) which will help you transition to group training.

Cost of Group Training 2017:


  • 10 sessions for $130
  • 20 sessions for $240
  • 30 sessions for $330
  • 50 sessions for $500
 

Comments Off on Managing Stress this Holiday Season

-->

Managing Stress this Holiday Season

Category : Active Living

Americans, in general,  are stressed out and the holidays just put the icing on the cake.  According to the American Medical Association, stress is a factor in more than 75% of sickness today. Also, according to the World Health Organization, stress is America’s #1 Health Problem.

Don’t let stress ruin your holidays!

 

Read Managing Stress this Holiday Season

 

Comments Off on Holiday Survival Guide

-->

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?