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

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>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

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>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

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>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

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>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

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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

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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 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 >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 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