Comments Off on >Half way there (this week)

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>Half way there (this week)

Category : Healthy Eating

>We’re half way through the week and I’m half way done with my workouts!

How are you doing?

xo-Karin

Comments Off on >The Heart Chart

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>The Heart Chart

Category : Healthy Eating

>Starting tomorrow you will get a HEART sticker next to your name on the HEART CHART everytime you finish a workout at the studio or bring in your exercise log to report your independent workouts!

Comments Off on >Hi to everyone taking the Red Dress Challenge!

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>Hi to everyone taking the Red Dress Challenge!

Category : Healthy Eating

>
Dear RDC participants,

I am hoping this blog to help inspire each of you to reach your weekly exercise goals.

Believe it or not, the Red Dress Challenge is going to be a challenge me personally. It may seem to you that since I am a personal trainer and I spend most of my days at the studio I get plenty of exercise. The truth is, I typically average 2 cardio workouts per week and it’s time for me to step it up a notch!

I started TODAY by going skiing AND scheduling my workouts for the rest of the week. Just like I tell all my clients, if it isn’t on the schedule it probably won’t happen.

I encourage all of you to chime in with what your are doing, how you are feeling, and maybe you will inspire someone else to squeeze in that one extra workout!

xo-Karin

Comments Off on >Scenes from our Janaury xo expedition

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>Scenes from our Janaury xo expedition

Category : Active Living

>
In January we went to Neshota County Park for our first ever xo expedition.

The weather was perfect and so were the trail conditions!




Comments Off on >New Group Sessions for February

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>New Group Sessions for February

Category : Exercise

>Cycle & Go / Cardio & Go We coach you through the workout to ensure these short trainings are intense and effective! These sessions are wrapped up with 5 minutes of stretching and flexibility. Stay for Strength 30 minutes of muscle conditioning exercises utilizing a variety of muscle conditioning tools to tone and sculpt your entire body and enhance your overall fitness. Follows Cardio & Go or Cycle & Go, so you can attend them back to back for a complete workout! Stay for Core 30 minutes of core conditioning. Train your stabilizer muscles around the abdominal and spinal regions. Utilizing the very best mat Pilates moves, and incorporating stability and medicine balls, these sessions will help develop strong mid-section, improve your posture, and reduce the risk of low back injury. Follows Cardio & Go or Cycle & Go, so you can attend them back to back for a complete workout! Mind/Body Stretch Improve your flexibility, muscle endurance, and balance through a wide array of Yoga and Pilates moves. We have selected only the safest yoga and Pilates moves for the general population. Stretching and breathing are emphasized to enhance relaxation and stress release. Strength & Agility Dynamic muscle conditioning for the whole body combined with drills to improve agility. As it sounds, this intermediate to advanced training is for individuals with a solid base of fitness who are looking for a challenge. Expect a gradual warm-up into some more intense moves followed by a cool-down and stretch to start your day with exuberance (5:45 am)!

Comments Off on >SMART Nutrition Goals

-->

>SMART Nutrition Goals

Category : Healthy Eating

>A lot of people resolve to “eat healthier this year”, but it’s simply not specific enough. Don’t get us wrong, improving your nutrition and/or eating habits is a great idea. Most people know what they could be doing to improve their nutrition: they have lots of good ideas: eat more vegetables, eat less sugar, eat less starch, eat less salt, eat smaller portions, drink more water, and more. Unfortunately, trying to change ALL of this at once is very overwhelming and sure to fail. Instead, pick ONE area to improve, for instance “eat more vegetables” and really focus on it. Now, let’s turn it into a SMART goal: S=Specific: I will increase my vegetable intake to at least 3 servings daily during the month of January. M=Measureable: I will eat at least 3 servings daily is measurable. A=Attainable: You CAN do this, just stay focused. R=Reward-based: I will reward myself with a massage/facial/new shoes (you name it!) T=Time-framed: I will focus on doing this during the month of January. By the end of January you will have made eating more vegetables into a habit for you and quite possibly your family. You may decide that you want to continue to focus on vegetables for another month or you may decide it is time to tackle yet another area such as “drink more water”. Either way, you’ve succeeded!

Comments Off on >Do something nice for you!

-->

>Do something nice for you!

Category : Healthy Eating

>Alot of people skip this part, but don’t you deserve it?

Here are some ideas:
  • Clothes
  • Shoes
  • Massage
  • Facial
  • Pedicure

FYI:
All our clients can take advantage of “Just For You” cards available at our front desk.
Here’s what you can get:
  • $10 off a massage at Essential to Wellness
  • 20% off a facial or pedicure at Tonic Salon

Comments Off on >Your Starting Point

-->

>Your Starting Point

Category : Healthy Eating

>If you are a client, we can help you with all of these assessments and more!

For those of you who like to DIY:

Keep track of inches lost with a tape measure.
Record your girth measurements around your waist, hips, and upper leg. Measure them again in one month. The tricky part is measuring the same spot the next time, so take good notes. For example, when you measure your waist pay attention: did you measure across your belly button or two inches above your belly button?

Measuring too complicated?
Instead pay attention to how your clothes fit. Take note of how a particular pair of pants fits (maybe a little snug) and try it again in a month.

The scale.
Most people feel they MUST weigh themselves, however don’t base everything on what the scale says. Muscle weighs more than fat, so your weight may not change a lot as you lose fat and gain muscle. Your body composition (the ratio of fat to lean body tissue) is much more important. This can be measured with a skin fold calipers by a fitness professional.

Test your fitness level. Record how many push-ups you can do without stopping, how many chair squats you can complete in 30 seconds and how long it takes you to walk/run a specific distance such as one mile (works best on a track). Re-test every eight to twelve weeks and you will be impressed with yourself!

Comments Off on >Skiing/Sledding Expedition

-->

>Skiing/Sledding Expedition

Category : Upcoming Events

>When? Sunday, January 27; 11am-3pm Join us for cross country skiing and sledding at one of our favorite Brown County Parks http://www.co.brown.wi.us/parks/parks/neshota-park/. Boasting a nice sledding hill and warming shelter with fireplace, not to mention superbly groomed ski trails this is one of our favorite winter wonderlands! Cost is equipment rental if needed and trail passes for skiers. Ryan will provide lessons for beginners (stride or skate) email ryan@xofitness.com for more details and to reserve your spot. xo fitness clients, families & friends are invited but please RSVP. Sorry, not everyone gets to ride on Ryan’s shoulders!

Comments Off on >Exercise #4: Reach for the Stars

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>Exercise #4: Reach for the Stars

Category : Healthy Eating

>This move is great for improving posture, strengthening upper back and shoulders. To begin, stand with your back and heels against a wall. Bring your elbows up level with your shoulders and hands up against the wall. Keep the backs of hands in contact with the wall as you “reach for the stars”. If this is too challenging, try one arm at a time or step your heels slightly away from the wall. Start with 10 in a row and work up to 15. (These are way harder than they look!!)

Comments Off on >Half way there (this week)

-->

>Half way there (this week)

Category : Healthy Eating

>We’re half way through the week and I’m half way done with my workouts!

How are you doing?

xo-Karin

Comments Off on >The Heart Chart

-->

>The Heart Chart

Category : Healthy Eating

>Starting tomorrow you will get a HEART sticker next to your name on the HEART CHART everytime you finish a workout at the studio or bring in your exercise log to report your independent workouts!

Comments Off on >Hi to everyone taking the Red Dress Challenge!

-->

>Hi to everyone taking the Red Dress Challenge!

Category : Healthy Eating

>
Dear RDC participants,

I am hoping this blog to help inspire each of you to reach your weekly exercise goals.

Believe it or not, the Red Dress Challenge is going to be a challenge me personally. It may seem to you that since I am a personal trainer and I spend most of my days at the studio I get plenty of exercise. The truth is, I typically average 2 cardio workouts per week and it’s time for me to step it up a notch!

I started TODAY by going skiing AND scheduling my workouts for the rest of the week. Just like I tell all my clients, if it isn’t on the schedule it probably won’t happen.

I encourage all of you to chime in with what your are doing, how you are feeling, and maybe you will inspire someone else to squeeze in that one extra workout!

xo-Karin

Comments Off on >Scenes from our Janaury xo expedition

-->

>Scenes from our Janaury xo expedition

Category : Active Living

>
In January we went to Neshota County Park for our first ever xo expedition.

The weather was perfect and so were the trail conditions!




Comments Off on >New Group Sessions for February

-->

>New Group Sessions for February

Category : Exercise

>Cycle & Go / Cardio & Go We coach you through the workout to ensure these short trainings are intense and effective! These sessions are wrapped up with 5 minutes of stretching and flexibility. Stay for Strength 30 minutes of muscle conditioning exercises utilizing a variety of muscle conditioning tools to tone and sculpt your entire body and enhance your overall fitness. Follows Cardio & Go or Cycle & Go, so you can attend them back to back for a complete workout! Stay for Core 30 minutes of core conditioning. Train your stabilizer muscles around the abdominal and spinal regions. Utilizing the very best mat Pilates moves, and incorporating stability and medicine balls, these sessions will help develop strong mid-section, improve your posture, and reduce the risk of low back injury. Follows Cardio & Go or Cycle & Go, so you can attend them back to back for a complete workout! Mind/Body Stretch Improve your flexibility, muscle endurance, and balance through a wide array of Yoga and Pilates moves. We have selected only the safest yoga and Pilates moves for the general population. Stretching and breathing are emphasized to enhance relaxation and stress release. Strength & Agility Dynamic muscle conditioning for the whole body combined with drills to improve agility. As it sounds, this intermediate to advanced training is for individuals with a solid base of fitness who are looking for a challenge. Expect a gradual warm-up into some more intense moves followed by a cool-down and stretch to start your day with exuberance (5:45 am)!

Comments Off on >SMART Nutrition Goals

-->

>SMART Nutrition Goals

Category : Healthy Eating

>A lot of people resolve to “eat healthier this year”, but it’s simply not specific enough. Don’t get us wrong, improving your nutrition and/or eating habits is a great idea. Most people know what they could be doing to improve their nutrition: they have lots of good ideas: eat more vegetables, eat less sugar, eat less starch, eat less salt, eat smaller portions, drink more water, and more. Unfortunately, trying to change ALL of this at once is very overwhelming and sure to fail. Instead, pick ONE area to improve, for instance “eat more vegetables” and really focus on it. Now, let’s turn it into a SMART goal: S=Specific: I will increase my vegetable intake to at least 3 servings daily during the month of January. M=Measureable: I will eat at least 3 servings daily is measurable. A=Attainable: You CAN do this, just stay focused. R=Reward-based: I will reward myself with a massage/facial/new shoes (you name it!) T=Time-framed: I will focus on doing this during the month of January. By the end of January you will have made eating more vegetables into a habit for you and quite possibly your family. You may decide that you want to continue to focus on vegetables for another month or you may decide it is time to tackle yet another area such as “drink more water”. Either way, you’ve succeeded!

Comments Off on >Do something nice for you!

-->

>Do something nice for you!

Category : Healthy Eating

>Alot of people skip this part, but don’t you deserve it?

Here are some ideas:
  • Clothes
  • Shoes
  • Massage
  • Facial
  • Pedicure

FYI:
All our clients can take advantage of “Just For You” cards available at our front desk.
Here’s what you can get:
  • $10 off a massage at Essential to Wellness
  • 20% off a facial or pedicure at Tonic Salon

Comments Off on >Your Starting Point

-->

>Your Starting Point

Category : Healthy Eating

>If you are a client, we can help you with all of these assessments and more!

For those of you who like to DIY:

Keep track of inches lost with a tape measure.
Record your girth measurements around your waist, hips, and upper leg. Measure them again in one month. The tricky part is measuring the same spot the next time, so take good notes. For example, when you measure your waist pay attention: did you measure across your belly button or two inches above your belly button?

Measuring too complicated?
Instead pay attention to how your clothes fit. Take note of how a particular pair of pants fits (maybe a little snug) and try it again in a month.

The scale.
Most people feel they MUST weigh themselves, however don’t base everything on what the scale says. Muscle weighs more than fat, so your weight may not change a lot as you lose fat and gain muscle. Your body composition (the ratio of fat to lean body tissue) is much more important. This can be measured with a skin fold calipers by a fitness professional.

Test your fitness level. Record how many push-ups you can do without stopping, how many chair squats you can complete in 30 seconds and how long it takes you to walk/run a specific distance such as one mile (works best on a track). Re-test every eight to twelve weeks and you will be impressed with yourself!

Comments Off on >Skiing/Sledding Expedition

-->

>Skiing/Sledding Expedition

Category : Upcoming Events

>When? Sunday, January 27; 11am-3pm Join us for cross country skiing and sledding at one of our favorite Brown County Parks http://www.co.brown.wi.us/parks/parks/neshota-park/. Boasting a nice sledding hill and warming shelter with fireplace, not to mention superbly groomed ski trails this is one of our favorite winter wonderlands! Cost is equipment rental if needed and trail passes for skiers. Ryan will provide lessons for beginners (stride or skate) email ryan@xofitness.com for more details and to reserve your spot. xo fitness clients, families & friends are invited but please RSVP. Sorry, not everyone gets to ride on Ryan’s shoulders!

Comments Off on >Exercise #4: Reach for the Stars

-->

>Exercise #4: Reach for the Stars

Category : Healthy Eating

>This move is great for improving posture, strengthening upper back and shoulders. To begin, stand with your back and heels against a wall. Bring your elbows up level with your shoulders and hands up against the wall. Keep the backs of hands in contact with the wall as you “reach for the stars”. If this is too challenging, try one arm at a time or step your heels slightly away from the wall. Start with 10 in a row and work up to 15. (These are way harder than they look!!)