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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!

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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

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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

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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

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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.

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.


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

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Avocado Toast

Category : Healthy Eating

Who knew mashing avocado on toast was trendy? Certainly not me…I’ve been making avocado toast for years because it’s quick, easy, delicious and nutritious.

I was very surprised to learn from a client (who travels a whole lot more than I do) that avocado toast is “a thing” on both coasts and here in the mid-west we’re missing out!!  I accidentally invented avocado toast (for myself) years ago because it’s a great substitute for some less desirable condiments such as mayo or butter.

Please, don’t worry about how many calories are in an avocado. The health benefits of the avocado far outweigh any concern you may have about the fat content… it’s monounsaturated fat which is “heart healthy” plus a little fat goes a long way toward helping you feel full longer so you will actually consume less calories throughout the day.

What’s so great about avocado?

  • They have more potassium than bananas
  • They are high in monounsaturated oleic acid, a “heart healthy” fatty acid that is believed to be one of the main reasons for the health benefits of olive oil.
  • A 100 gram (3.5 ounce) serving of avocado contains 7 grams of fiber, which is 27% of the recommended daily amount.
  • Numerous studies have shown that eating avocado can improve heart disease risk factors like Total, LDL and HDL cholesterol, as well as blood triglycerides.
  • Avocados are high in antioxidants, including Lutein and Zeaxanthin. These nutrients are very important for eye health and lower the risk of macular degeneration and cataracts.
  • They are rich in vitamins and minerals, such as B-vitamins, vitamin K, potassium, copper, vitamin E and vitamin C.
 
  • One of my favorite breakfasts...avocado and egg sandwich

    One of my favorite breakfasts…avocado and egg sandwich

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Beat the Heat

Category : Active Living, Healthy Eating

Is summer vacation and hot weather challenging your weight loss efforts?

Too Hot to Cook
  • It’s tempting to eat out when it’s too hot to cook If you do eat out, remember to eat reasonable portions and eat all your vegetables. Try to avoid fast food all together.
  • Eat fresh fruits and vegetables This is the BEST season for fresh produce…plus you don’t have cook it. Whether you visit a farmer’s market or stop by the salad bar enjoy delicious fruits and raw vegetables EVERY day. Remember, the USDA recommends 3 servings of fruit and 5 servings of vegetables daily.
  • Grill healthy foods Grilling out will keep your kitchen cool. Prepare veggies (zucchini, colorful peppers, onions, and mushrooms tossed in olive oil) in a grill basket. As for meat, stay away from the brats and burgers and opt for lean cuts of meat or fish.
  • Avoid traditional picnic food Chips, mayo-based “salads” (such as potato salad and coleslaw) and meat on a bun are not good choices. If you are invited to a “cookout” offer to bring a salad or fresh fruit.
Too Hot to Exercise
  • Drink Water Always a good idea…zero calories. Avoid drinking calories from soda, ice coffees, and sports drinks except as a special treat.
  • Workout indoors The great outdoors is usually a great option here in Wisconsin, however, if we’re experiencing a heat wave exercise indoors.
  • Stay cool in the pool Swim, chase your kids, walk in chest-high water or try deep water running for awesome low impact exercise.
  • Exercise early The sun is up early in the summer, but the couple of hours after sunrise are cool and quiet. A perfect way to beat the heat!
  • Get Acclimated If you know you will be participating in an event that will require you to exert yourself when it is hot outdoors it is best to exercise in the heat for short periods so that your body can adjust to it. For more information: http://www.acefitness.org/fitnessqanda/fitnessqanda_display.aspx?itemid=281
Heat Emergencies (from the American Red Cross) Generally, illnesses caused by overexposure to extreme temperatures are preventable. The easiest way to prevent illness caused by temperature extremes is to avoid being outside during the part of the day when temperatures are most extreme. The signals of heatstroke include:
  • Hot, red skin which can be dry, or moist from exercise
  • Changes in consciousness
  • Pulse is rapid,/weak
  • Breathing is rapid,/shallow
  • Vomiting
  • Body temperature is very high—sometimes as high as 106°F
What to do for heat stroke: Heatstroke is a life-threatening situation. If you suspect someone is suffering from heatstroke, call 9-1-1 or the local emergency number immediately:
  • Move the person to a cool place
  • Loosen tight clothing
  • Remove perspiration-soaked clothing
  • Apply cool, wet cloths to the skin
  • Fan the person
  • If conscious, give small amounts of cool water to drink*
  • Place the person on his or her side
  • Continue to cool the person by using ice or cold packs on the wrists, ankles, groin, neck and in the armpits
  • Continue to check breathing and circulation
 The signals of heat exhaustion include:
  • Cool, moist, pale, or flushed skin
  • Heavy sweating
  • Headache
  • Nausea
  • Dizziness
  • Exhaustion
  • Body temperature normal or below normal
What to do for heat exhaustion
  • Move the person to a cooler place
  • Remove or loosen tight clothing and apply cool, wet cloths, such as towels or sheets soaked in water
  • If the person is conscious, give him or her cool water to drink. Make sure the person drinks slowly. Give a half glass of cool water every 15 minutes*
  • Let the person rest in a comfortable position
  • Watch carefully for changes in his or her condition
 *Do not give liquids that contain alcohol or caffeine because they can cause further dehydration, making conditions worse. Ensure 9-1-1 or the local emergency number is called if the person refuses water, vomits or starts to lose consciousness.

Stay cool, stay fit and have great summer!

Yours in health & fitness,

Karin

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Motivation in March

Category : Exercise

January is a distant memory…what about your New Years Resolutions? If they’ve fallen by the wayside, don’t worry…it happens to the best of us. Do you need to get moving again? Here’s what to do:

 

Keep track on a chart

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 stickers or smiley faces. 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 draw a smiley face (or give yourself a sticker) on the calendar. Everyday you do not workout draw a big red “X” on the day. That way you have a visual. More than two red X’s in a row and you will know you better get a move on! Any week you have more smiley faces than X’s reward yourself!

   

Schedule four workouts per week.

Take a few minutes each weekend to look ahead to the coming week and figure out which four days and times you will exercise. 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!

   

Find an exercise buddy.

Exercising with a friend is more fun. It also makes it harder to cancel your workout because you have someone to answer to. You may even want to 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.

   

Register for an event.

Starting in April the calendar is literally exploding with opportunities to participate in everything from a 5K walk/run to an Ironman Triathlon. Pick an event which will be challenging, but not ridiculously so. Check out www.active.com Having an event out there on the horizon you know you will have to stick to your workout in order to be ready in time. Many event websites post a workout schedule which you can follow; if not, a personal trainer can help you organize your workouts so you will be prepared for your event.

   

Try something new.

Perhaps you are tired of the same old, same old. Try a new activity, get some new workout clothes or shoes, buy some new music or a 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?

   

Remember, Spring is just around the corner and you want to be in great shape by then! Pick one of these ideas and give it a whirl. Let me know which one you try and how it is working for you karin@xofitness.com. I would love to hear from you!

   

Karin Jennings is a certified personal trainer and co-owner of XO Fitness, LLC in De Pere.

Comments Off on February’s Fitness & Food Challenge

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February’s Fitness & Food Challenge

Category : Upcoming Events

February’s Fitness & Food Challenge

Designed to help you make heart healthy lifestyle changes

 

How?

 

ACCOUNTABILITY!

 

EVERY DAY:

Complete the Fitness & Food Tracking Sheet

 

EVERY WEEK:

Hand in Fitness & Food Tracking Sheet at the front desk

 

What do you need to do?

 

Register no later than January 31st!

Pick up your Fitness & Food packet at the front desk

Cost: $10

Includes cardio membership, Fitness & Food Log, chance to win great prizes!

 

Fitness Challenge

4 week challenge…turn in fitness log weekly for prizes!

(You can exercise with us or on your own.)

Complete 30 minutes of moderate exercise 5 days per week

 

OR

 

Complete 25 minutes of vigorous aerobic exercise 3 days per week

 

AND

 

Complete at least 2 days per week of strength training

 

Food Challenge

Eat 4-5 meals/snacks each day including breakfast for 4 weeks

and complete the weekly challenges listed below!

Turn in Food Log weekly for prizes!

Week 1

Drink a glass of water with every meal/snack

Week 2

Eat a Vegetable or Fruit at each meal/snack

Week 3

Eat a Protein at every meal/snack

Week 4

Avoid fast food & processed foods

Challenge begins February 1st

Register no later than January 31st

 

Comments Off on Trick-or-Treat Downtown De Pere

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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

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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

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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

Comments Off on Avocado Toast

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Avocado Toast

Category : Healthy Eating

Who knew mashing avocado on toast was trendy? Certainly not me…I’ve been making avocado toast for years because it’s quick, easy, delicious and nutritious.

I was very surprised to learn from a client (who travels a whole lot more than I do) that avocado toast is “a thing” on both coasts and here in the mid-west we’re missing out!!  I accidentally invented avocado toast (for myself) years ago because it’s a great substitute for some less desirable condiments such as mayo or butter.

Please, don’t worry about how many calories are in an avocado. The health benefits of the avocado far outweigh any concern you may have about the fat content… it’s monounsaturated fat which is “heart healthy” plus a little fat goes a long way toward helping you feel full longer so you will actually consume less calories throughout the day.

What’s so great about avocado?

  • They have more potassium than bananas
  • They are high in monounsaturated oleic acid, a “heart healthy” fatty acid that is believed to be one of the main reasons for the health benefits of olive oil.
  • A 100 gram (3.5 ounce) serving of avocado contains 7 grams of fiber, which is 27% of the recommended daily amount.
  • Numerous studies have shown that eating avocado can improve heart disease risk factors like Total, LDL and HDL cholesterol, as well as blood triglycerides.
  • Avocados are high in antioxidants, including Lutein and Zeaxanthin. These nutrients are very important for eye health and lower the risk of macular degeneration and cataracts.
  • They are rich in vitamins and minerals, such as B-vitamins, vitamin K, potassium, copper, vitamin E and vitamin C.
 
  • One of my favorite breakfasts...avocado and egg sandwich

    One of my favorite breakfasts…avocado and egg sandwich

Comments Off on Beat the Heat

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Beat the Heat

Category : Active Living, Healthy Eating

Is summer vacation and hot weather challenging your weight loss efforts?

Too Hot to Cook
  • It’s tempting to eat out when it’s too hot to cook If you do eat out, remember to eat reasonable portions and eat all your vegetables. Try to avoid fast food all together.
  • Eat fresh fruits and vegetables This is the BEST season for fresh produce…plus you don’t have cook it. Whether you visit a farmer’s market or stop by the salad bar enjoy delicious fruits and raw vegetables EVERY day. Remember, the USDA recommends 3 servings of fruit and 5 servings of vegetables daily.
  • Grill healthy foods Grilling out will keep your kitchen cool. Prepare veggies (zucchini, colorful peppers, onions, and mushrooms tossed in olive oil) in a grill basket. As for meat, stay away from the brats and burgers and opt for lean cuts of meat or fish.
  • Avoid traditional picnic food Chips, mayo-based “salads” (such as potato salad and coleslaw) and meat on a bun are not good choices. If you are invited to a “cookout” offer to bring a salad or fresh fruit.
Too Hot to Exercise
  • Drink Water Always a good idea…zero calories. Avoid drinking calories from soda, ice coffees, and sports drinks except as a special treat.
  • Workout indoors The great outdoors is usually a great option here in Wisconsin, however, if we’re experiencing a heat wave exercise indoors.
  • Stay cool in the pool Swim, chase your kids, walk in chest-high water or try deep water running for awesome low impact exercise.
  • Exercise early The sun is up early in the summer, but the couple of hours after sunrise are cool and quiet. A perfect way to beat the heat!
  • Get Acclimated If you know you will be participating in an event that will require you to exert yourself when it is hot outdoors it is best to exercise in the heat for short periods so that your body can adjust to it. For more information: http://www.acefitness.org/fitnessqanda/fitnessqanda_display.aspx?itemid=281
Heat Emergencies (from the American Red Cross) Generally, illnesses caused by overexposure to extreme temperatures are preventable. The easiest way to prevent illness caused by temperature extremes is to avoid being outside during the part of the day when temperatures are most extreme. The signals of heatstroke include:
  • Hot, red skin which can be dry, or moist from exercise
  • Changes in consciousness
  • Pulse is rapid,/weak
  • Breathing is rapid,/shallow
  • Vomiting
  • Body temperature is very high—sometimes as high as 106°F
What to do for heat stroke: Heatstroke is a life-threatening situation. If you suspect someone is suffering from heatstroke, call 9-1-1 or the local emergency number immediately:
  • Move the person to a cool place
  • Loosen tight clothing
  • Remove perspiration-soaked clothing
  • Apply cool, wet cloths to the skin
  • Fan the person
  • If conscious, give small amounts of cool water to drink*
  • Place the person on his or her side
  • Continue to cool the person by using ice or cold packs on the wrists, ankles, groin, neck and in the armpits
  • Continue to check breathing and circulation
 The signals of heat exhaustion include:
  • Cool, moist, pale, or flushed skin
  • Heavy sweating
  • Headache
  • Nausea
  • Dizziness
  • Exhaustion
  • Body temperature normal or below normal
What to do for heat exhaustion
  • Move the person to a cooler place
  • Remove or loosen tight clothing and apply cool, wet cloths, such as towels or sheets soaked in water
  • If the person is conscious, give him or her cool water to drink. Make sure the person drinks slowly. Give a half glass of cool water every 15 minutes*
  • Let the person rest in a comfortable position
  • Watch carefully for changes in his or her condition
 *Do not give liquids that contain alcohol or caffeine because they can cause further dehydration, making conditions worse. Ensure 9-1-1 or the local emergency number is called if the person refuses water, vomits or starts to lose consciousness.

Stay cool, stay fit and have great summer!

Yours in health & fitness,

Karin

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Motivation in March

Category : Exercise

January is a distant memory…what about your New Years Resolutions? If they’ve fallen by the wayside, don’t worry…it happens to the best of us. Do you need to get moving again? Here’s what to do:

 

Keep track on a chart

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 stickers or smiley faces. 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 draw a smiley face (or give yourself a sticker) on the calendar. Everyday you do not workout draw a big red “X” on the day. That way you have a visual. More than two red X’s in a row and you will know you better get a move on! Any week you have more smiley faces than X’s reward yourself!

   

Schedule four workouts per week.

Take a few minutes each weekend to look ahead to the coming week and figure out which four days and times you will exercise. 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!

   

Find an exercise buddy.

Exercising with a friend is more fun. It also makes it harder to cancel your workout because you have someone to answer to. You may even want to 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.

   

Register for an event.

Starting in April the calendar is literally exploding with opportunities to participate in everything from a 5K walk/run to an Ironman Triathlon. Pick an event which will be challenging, but not ridiculously so. Check out www.active.com Having an event out there on the horizon you know you will have to stick to your workout in order to be ready in time. Many event websites post a workout schedule which you can follow; if not, a personal trainer can help you organize your workouts so you will be prepared for your event.

   

Try something new.

Perhaps you are tired of the same old, same old. Try a new activity, get some new workout clothes or shoes, buy some new music or a 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?

   

Remember, Spring is just around the corner and you want to be in great shape by then! Pick one of these ideas and give it a whirl. Let me know which one you try and how it is working for you karin@xofitness.com. I would love to hear from you!

   

Karin Jennings is a certified personal trainer and co-owner of XO Fitness, LLC in De Pere.

Comments Off on February’s Fitness & Food Challenge

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February’s Fitness & Food Challenge

Category : Upcoming Events

February’s Fitness & Food Challenge

Designed to help you make heart healthy lifestyle changes

 

How?

 

ACCOUNTABILITY!

 

EVERY DAY:

Complete the Fitness & Food Tracking Sheet

 

EVERY WEEK:

Hand in Fitness & Food Tracking Sheet at the front desk

 

What do you need to do?

 

Register no later than January 31st!

Pick up your Fitness & Food packet at the front desk

Cost: $10

Includes cardio membership, Fitness & Food Log, chance to win great prizes!

 

Fitness Challenge

4 week challenge…turn in fitness log weekly for prizes!

(You can exercise with us or on your own.)

Complete 30 minutes of moderate exercise 5 days per week

 

OR

 

Complete 25 minutes of vigorous aerobic exercise 3 days per week

 

AND

 

Complete at least 2 days per week of strength training

 

Food Challenge

Eat 4-5 meals/snacks each day including breakfast for 4 weeks

and complete the weekly challenges listed below!

Turn in Food Log weekly for prizes!

Week 1

Drink a glass of water with every meal/snack

Week 2

Eat a Vegetable or Fruit at each meal/snack

Week 3

Eat a Protein at every meal/snack

Week 4

Avoid fast food & processed foods

Challenge begins February 1st

Register no later than January 31st