Comments Off on >Moms with older kids

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>Moms with older kids

Category : Healthy Eating

>As your kids become adults you may have more free time. Is retirement on the horizon? What have you always wanted to do, but didn’t have time with work and kids taking up so much of your time? Are you in shape enough to do it now? If not, what do you need to do to get there? It’s not too late to get started down the path to health and fitness, just start with small steps (pun intended).

Comments Off on >Grandmothers

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>Grandmothers

Category : Healthy Eating

>Holding a new born grandchild you may wonder, “When did they start making babies so heavy?” Once they start to walk and run are you fast enough to keep up with them? Can you get down on the floor to play with them? You are never too old to start exercising. Start with walking, or if you’d prefer more structure seek out a fitness professional to help you choose safe and effective exercises in either a group or one-on-one setting

Comments Off on >Orienteering at Ottawa Lakes

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>Orienteering at Ottawa Lakes

Category : Healthy Eating

>What? Orienteering If you like maps and enjoy walking in the woods this expedition is for you. The short course is approximately 2-3 km. Join Ryan Jennings, 2005 State Orienteering Champ for one of his favorite activities! When? Sunday, April 20 11:30 am for lessons Begin the course anytime between 12-1 pm Where? Ottawa Lakes (near Oconomowoc) From I-94 take hwy 67 south and keep going until you get to ZZ. Continue on hwy 67/ZZ until you can turn left/east on ZZ. The start is about 600 meters from the intersection of 67 and ZZ. The start of the Ottawa Trails event wil ve across the road from the Scuppernong Trails parking lot. This is about 1 mile west of the horse trail parking lot, but still on ZZ. Watch for signs which look just like the markers. Who? xo fitness clients & friends are invited but please RSVP. The Badger Orienteering event is open to the public. What to bring? Dress in layers according to forecast; compass, water bottle & snacks. BE PREPARED FOR THORNY BUSHES/PRICKLY ASH…this means no shorts even if it is 80 degrees! Cost? $10 registration fee payable to Badger Orienteering at the event. Lessons available: Ryan will give you direction to help you get started with your map and compass. RSVP to attend or find out more: email ryan@xofitness.com or call (920) 339-0630

Comments Off on >Introducing Lori

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>Introducing Lori

Category : Healthy Eating

>
Lori Sadewater MS, CPT
PERSONAL TRAINER

PHILOSOPHY: Challenge yourself every single day.
As you go through the grind of every day life, challenge yourself. The challenge can be as simple as “I will not eat that last cookie” to “I am going to work out for 1 hour today.” Every second of every day we face numerous choices. Simply choosing to walk instead of take the elevator or doing an extra push-up or drinking a glass of water leads to a little healthy progress on the pathway to healthy living.


In my past life, I was a collegiate athletic coach and educator. I worked with student athletes to improve their personal fitness and skills so that we could be a stronger team. I will carry that dedication and effort over to my personal training clients. My goal as a personal trainer is to help you achieve your goals. My aim is to get to know my clients on a personal level so that I can better understand your motivation and can effectively aid in your progress.
I want to talk to you, listen to you and laugh with you every single workout all while challenging you to push yourself…

EXPERIENCE AND CREDENTIALS
Master of Science in Sport Psychology (1991) from Ithaca College
BA in Psychology (1990) from Beloit College
Head Volleyball Coach, St. Norbert College 1996-2008
ACE Certified Personal Trainer
American Red Cross CPR & AED Certified


PERSONAL INTERESTS
Antiques & Shabby Chic
Reading
Competitive Sports
Shopping
Chicago Cubs
Reality Television – Top Chef & Project Runway
Spoiling my niece and nephew

Comments Off on >February xo expedition photos

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>February xo expedition photos

Category : Healthy Eating

>If you haven’t been to Barkhausen snowshoeing: We highly recommend this beautiful gem that includes a very nice interpretive center. Snowshoeing, complete with snowshoes is just $4 for adults and $2 for kids.
The kids had a ball chasing each other around on trail and off. But after they wear out, they make for a pretty good resistance workout if you have the good fortune to tow them!

Comments Off on >What is Orienteering?

-->

>What is Orienteering?

Category : Active Living

>
Orienteering is a great big treasure hunt in the woods for adults. Armed with only a compass, you are given a detailed map that shows where markers are hidden. Your job is to choose how to get from marker to marker in the most efficient manner. The shortest route may be very physically challenging while a slightly longer route may be easier and faster. Thinking on your feet is the name of the game!

While competitors try to be the fastest to find all the markers, it is normal to find young families and retirees enjoying a fine day stomping about the woods. Coaching is available at every event and the cost is minimal, so get out there! Here’s a marker: Here is the link to the Badger Orienteering website: http://userpages.itis.com/kevin/ We have excellent maps of some of the most interesting terrain in the entire midwest.

I try to go to as many of these as I can, so if you want to carpool, email me at ryan@xofitness.com

Comments Off on >Flamingo Stand

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>Flamingo Stand

Category : Exercise

>OK, I’ll admit standing on one foot sounds a little silly, but try it and you’ll understand why I use this technique with nearly all of my clients. 1) Can you stand on one foot for 30 seconds without tipping over? If not, you now have your first goal. The ability to support your body weight with one leg is key to preventing falls. Be sure to keep your hips level in the left photo and avoid the right photo! “This!………………………………………………………….. Not This!!!” 2) So, you can stand on one foot, what about the other foot? Can you stand on one foot significantly longer than the other? If so, start working on the weaker side. The more equal your strength from left to right, the less risk you have of injury. 3) If you have good balance, and can stand on each foot for 30 seconds it is time to start challenging your balance by moving non-weight bearing leg. Focus on standing tall, and lift one leg out in front of you with your foot about 12 inches from the ground, then move it out to the side and finally to the back. The first time you try this use your arms for balance, then make it more challenging by crossing your arms over your chest. 4) Strength training on one foot is a great way to trick your body into using your core muscles as stabilizers. Try doing any strength training move that you usually do either sitting or standing on two feet while standing on only one foot and you will definitely feel some extra muscles kick in! For example: bicep curls, lateral shoulder presses, overhead presses.

Comments Off on >Something New

-->

>Something New

Category : Healthy Eating

>Here are some new ideas:

  • new activity

  • new workout clothes

  • new workout shoes

  • new music

  • new exercise DVD

A small monetary investment may be all you need to get yourself moving again. Wouldn’t you feel guilty if you let those new shoes just sit there collecting dust?

Comments Off on >Workout with a friend

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>Workout with a friend

Category : Healthy Eating

>Wager a friendly bet:
Anytime you or your friend skips a planned workout the one who cancels has to put $5 into the jar. At the end of the month the person with the best track record gets all the money in the jar!

$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$

Comments Off on >Schedule 4 workouts

-->

>Schedule 4 workouts

Category : Healthy Eating

>Scheduling four may seem like a lot, but consider the fact that “something will come up” on one of those days and you will have to cancel. In that case, at least you will get three workouts in. Consider that fourth workout as a “bonus” workout. If you complete it, reward yourself!

Comments Off on >Moms with older kids

-->

>Moms with older kids

Category : Healthy Eating

>As your kids become adults you may have more free time. Is retirement on the horizon? What have you always wanted to do, but didn’t have time with work and kids taking up so much of your time? Are you in shape enough to do it now? If not, what do you need to do to get there? It’s not too late to get started down the path to health and fitness, just start with small steps (pun intended).

Comments Off on >Grandmothers

-->

>Grandmothers

Category : Healthy Eating

>Holding a new born grandchild you may wonder, “When did they start making babies so heavy?” Once they start to walk and run are you fast enough to keep up with them? Can you get down on the floor to play with them? You are never too old to start exercising. Start with walking, or if you’d prefer more structure seek out a fitness professional to help you choose safe and effective exercises in either a group or one-on-one setting

Comments Off on >Orienteering at Ottawa Lakes

-->

>Orienteering at Ottawa Lakes

Category : Healthy Eating

>What? Orienteering If you like maps and enjoy walking in the woods this expedition is for you. The short course is approximately 2-3 km. Join Ryan Jennings, 2005 State Orienteering Champ for one of his favorite activities! When? Sunday, April 20 11:30 am for lessons Begin the course anytime between 12-1 pm Where? Ottawa Lakes (near Oconomowoc) From I-94 take hwy 67 south and keep going until you get to ZZ. Continue on hwy 67/ZZ until you can turn left/east on ZZ. The start is about 600 meters from the intersection of 67 and ZZ. The start of the Ottawa Trails event wil ve across the road from the Scuppernong Trails parking lot. This is about 1 mile west of the horse trail parking lot, but still on ZZ. Watch for signs which look just like the markers. Who? xo fitness clients & friends are invited but please RSVP. The Badger Orienteering event is open to the public. What to bring? Dress in layers according to forecast; compass, water bottle & snacks. BE PREPARED FOR THORNY BUSHES/PRICKLY ASH…this means no shorts even if it is 80 degrees! Cost? $10 registration fee payable to Badger Orienteering at the event. Lessons available: Ryan will give you direction to help you get started with your map and compass. RSVP to attend or find out more: email ryan@xofitness.com or call (920) 339-0630

Comments Off on >Introducing Lori

-->

>Introducing Lori

Category : Healthy Eating

>
Lori Sadewater MS, CPT
PERSONAL TRAINER

PHILOSOPHY: Challenge yourself every single day.
As you go through the grind of every day life, challenge yourself. The challenge can be as simple as “I will not eat that last cookie” to “I am going to work out for 1 hour today.” Every second of every day we face numerous choices. Simply choosing to walk instead of take the elevator or doing an extra push-up or drinking a glass of water leads to a little healthy progress on the pathway to healthy living.


In my past life, I was a collegiate athletic coach and educator. I worked with student athletes to improve their personal fitness and skills so that we could be a stronger team. I will carry that dedication and effort over to my personal training clients. My goal as a personal trainer is to help you achieve your goals. My aim is to get to know my clients on a personal level so that I can better understand your motivation and can effectively aid in your progress.
I want to talk to you, listen to you and laugh with you every single workout all while challenging you to push yourself…

EXPERIENCE AND CREDENTIALS
Master of Science in Sport Psychology (1991) from Ithaca College
BA in Psychology (1990) from Beloit College
Head Volleyball Coach, St. Norbert College 1996-2008
ACE Certified Personal Trainer
American Red Cross CPR & AED Certified


PERSONAL INTERESTS
Antiques & Shabby Chic
Reading
Competitive Sports
Shopping
Chicago Cubs
Reality Television – Top Chef & Project Runway
Spoiling my niece and nephew

Comments Off on >February xo expedition photos

-->

>February xo expedition photos

Category : Healthy Eating

>If you haven’t been to Barkhausen snowshoeing: We highly recommend this beautiful gem that includes a very nice interpretive center. Snowshoeing, complete with snowshoes is just $4 for adults and $2 for kids.
The kids had a ball chasing each other around on trail and off. But after they wear out, they make for a pretty good resistance workout if you have the good fortune to tow them!

Comments Off on >What is Orienteering?

-->

>What is Orienteering?

Category : Active Living

>
Orienteering is a great big treasure hunt in the woods for adults. Armed with only a compass, you are given a detailed map that shows where markers are hidden. Your job is to choose how to get from marker to marker in the most efficient manner. The shortest route may be very physically challenging while a slightly longer route may be easier and faster. Thinking on your feet is the name of the game!

While competitors try to be the fastest to find all the markers, it is normal to find young families and retirees enjoying a fine day stomping about the woods. Coaching is available at every event and the cost is minimal, so get out there! Here’s a marker: Here is the link to the Badger Orienteering website: http://userpages.itis.com/kevin/ We have excellent maps of some of the most interesting terrain in the entire midwest.

I try to go to as many of these as I can, so if you want to carpool, email me at ryan@xofitness.com

Comments Off on >Flamingo Stand

-->

>Flamingo Stand

Category : Exercise

>OK, I’ll admit standing on one foot sounds a little silly, but try it and you’ll understand why I use this technique with nearly all of my clients. 1) Can you stand on one foot for 30 seconds without tipping over? If not, you now have your first goal. The ability to support your body weight with one leg is key to preventing falls. Be sure to keep your hips level in the left photo and avoid the right photo! “This!………………………………………………………….. Not This!!!” 2) So, you can stand on one foot, what about the other foot? Can you stand on one foot significantly longer than the other? If so, start working on the weaker side. The more equal your strength from left to right, the less risk you have of injury. 3) If you have good balance, and can stand on each foot for 30 seconds it is time to start challenging your balance by moving non-weight bearing leg. Focus on standing tall, and lift one leg out in front of you with your foot about 12 inches from the ground, then move it out to the side and finally to the back. The first time you try this use your arms for balance, then make it more challenging by crossing your arms over your chest. 4) Strength training on one foot is a great way to trick your body into using your core muscles as stabilizers. Try doing any strength training move that you usually do either sitting or standing on two feet while standing on only one foot and you will definitely feel some extra muscles kick in! For example: bicep curls, lateral shoulder presses, overhead presses.

Comments Off on >Something New

-->

>Something New

Category : Healthy Eating

>Here are some new ideas:

  • new activity

  • new workout clothes

  • new workout shoes

  • new music

  • new exercise DVD

A small monetary investment may be all you need to get yourself moving again. Wouldn’t you feel guilty if you let those new shoes just sit there collecting dust?

Comments Off on >Workout with a friend

-->

>Workout with a friend

Category : Healthy Eating

>Wager a friendly bet:
Anytime you or your friend skips a planned workout the one who cancels has to put $5 into the jar. At the end of the month the person with the best track record gets all the money in the jar!

$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$

Comments Off on >Schedule 4 workouts

-->

>Schedule 4 workouts

Category : Healthy Eating

>Scheduling four may seem like a lot, but consider the fact that “something will come up” on one of those days and you will have to cancel. In that case, at least you will get three workouts in. Consider that fourth workout as a “bonus” workout. If you complete it, reward yourself!