13-May-2015
Comments Off on Mother Daughter Fitness: Part 2
Mother Daughter Fitness: Part 2
Category : Active Living
06-May-2015
Comments Off on Bike to Work Week 2015
Bike to Work Week 2015
Category : Active Living
Bike to Work Week 2015 is May 11-15!
We hope you’ll ride your bike to work or school!
Please follow these bicycle safety tips:
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Wear a helmet (make sure it fits right!)
- Wear bright colors. You want to be noticed by motorists
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Ride on the sidewalk ONLY when absolutely necessary. On a personal note: we realize that riding on Broadway in De Pere can be daunting, but please use the Fox River Trail to bypass this area if you are just riding through. Riding on the sidewalk is dangerous to you AND pedestrians. WE have seen some very close calls right outside out studio because cyclists are riding fast on the sidewalk and unsuspecting pedestrians step out of businesses nearly get clipped. (OK, off my soapbox)
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Follow all traffic laws. Obey signs and traffic lights.
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Use hand signals. This tells motorists what you are intending to do. Be predictable!
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Beware of parked car doors-they can open at any time. Give 5 feet of clearance if you can see a person in the car.
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Never ride against traffic. Motorists are more likely to see you.
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Ride in single file. Except when passing
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Be alert. Always know your surroundings. Do not wear headphones!
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Alert slower riders and pedestrians if you are going to pass them on shared trails (such as the Fox River or East River Trail)
Get your bike ready to go!
- Clean the bike thoroughly, using a brush and a damp cloth (not too much water). As you go over all the parts of the bike, check everything for wear and tear.
- Inspect the brake pads. They should be evenly worn and smooth, not hard. Most will have grooves or marks on them to indicate when they need to be replaced. Squeeze the brakes a few times to make sure they are functioning well.
- Tighten any loose bolts or screws.
- Spin the pedals and wheels (with the rear wheel elevated) to see if they are true (not wobbly). Also check each gear. If it’s difficult to shift from one gear to the next, you may need a new chain or derailleur.
- Lubricate the chain.
- Inflate the tires (after inspecting them for splits, tears, or bubbles). They should be firm but not close to bursting.
05-May-2015
Comments Off on Mother Daughter Fitness: Part 1
Mother Daughter Fitness: Part 1
Category : Active Living
In honor of Mother’s Day, we are spotlighting Mother Daughter Fitness.
We asked them a few questions about training together…here are their answers:
21-Apr-2015
Comments Off on Healthy Eating: Good for YOU & the Earth
Did you know healthy eating is good for you and the Earth? Here are some tips to make you and the planet healthier!
Eat less meat.
Be a locavore.
Eat organic foods.
Reduce the amount of garbage you send to the landfill.
I hope that in recognition of Earth Day you will consider adopting some of these healthy eating tips for a healthier planet and healthier body.
23-Mar-2015
Comments Off on >March Moves of the Month
>March Moves of the Month
Category : Exercise
Torso Twist
Sit tall; reach hand across to outside of opposite knee; reach arm around back of chair if possible and look over back shoulder. Inhale reaching the top of your head up to the ceiling, exhale and twist one more inch, inhale again and then as you exhale release the twist and face forward. Repeat on other side.
Lat Stretch
No, I’m not beating my head on the desk! Instead, place your hands on the edge of your desk and roll your chair back away from your desk. Keep your back straight; and sink your torso toward the floor pressing your hips away from your desk.
11-Mar-2015
Comments Off on Best Shoulder Exercises
Best Shoulder Exercises
Category : Exercise
Welcome to Part 3 in our Awesome Arm series…
Today’s topic: The Best Shoulder Exercise
In 2014, the American Council on Exercise studied the 10 most common shoulder exercises to determine the best shoulder exercise. See ACE study. The answer was that there is not ONE best shoulder exercise because the shoulder is a complicated joint with many attachments. This study analysed the deltoid which is the most visible shoulder muscle. It has three distinct parts: anterior, medial and posterior. Although there is some cross-over each of these is trained with different strength training exercise. Doing just one of the exercises listed below would not not be sufficient on a regular basis….be sure to train your whole shoulder!The three best exercises for shoulders recommended by ACE fitness include
1) Rear Lateral Raise (reverse fly) for posterior deltoid
2) Bent Arm Lateral Raise for medial deltoid (the 45-degree incline row was suggested, however most of us don’t have an incline bench at home to work with. This exercise was a close 2nd)
3) Shoulder Press for anterior deltoid
Want to learn more? Contact us at info@xofitness.com
05-Mar-2015
Comments Off on Training Your Triceps
Training Your Triceps
Category : Exercise
Welcome to Part 2 in our Awesome Arm series…
Today’s topic: Training Your Triceps
Recently, ACE Fitness conducted a research study to discover which exercises were the most effective in training your triceps. Read all about it! Here are the top 3 exercises you should be doing:- Triangle Pushups
- Tricep Dips
- Tricep Kickbacks
Want to learn more exercises for awesome arms? Contact us at info@xofitness.com today!
25-Feb-2015
Comments Off on Building Better Biceps Workout
Building Better Biceps Workout
Category : Exercise
Welcome to Part 1 in our Awesome Arm series…
Let’s start with building better biceps workout.
When you notice someone’s arms and say WOW it’s usually the bicep muscle that’s got your attention. Whether you’re wishing for arms like Madonna or Clay Matthews it’s going to take a lot of work!
Two things to keep in mind:
1) You need to be very lean in order for your muscle definition to show the way it does on some of these icons of sports and fitness. 2) Also, how much your bicep “pops” has to do with the length of the tendon which attaches it to your arm. Contract your bicep muscle and use your other hand to “measure” the distance between the crook in your elbow and where the muscle bulges. Some people can fit only one or two finger widths in that space while other people can fit 4 fingers easily. The longer the tendon the shorter and bunchier the muscle will be, so if your tendon is long it will be easier for you to get this muscle to “look big”.OK, now let’s get started building better biceps!
Recently, ACE Fitness conducted a research study which found that the Concentration Curl is the best exercise eliciting significantly higher muscle activation of the biceps than any other exercise tested. That being said, it isn’t the ONLY exercise you should do because it is not extremely functional. Standing while performing bicep curls is much more functional because it will cause you to engage other muscles including your core which means it will better prepare you for daily activities. You should also perform hammer curls which work the brachialis–the muscle that runs along the outside of your upper arm–which helps add a more full, shapely look to the arms. Another bicep curl variation we use at XO Fitness is a circular bicep curl which can be a little tricky to learn, but I like these because you also engage your upper back when you rotate the hands to face forward.Build better biceps with concentration curls, hammer curls and circular bicep curls…for best results be sure to do each of these exercises until you completely fatigue the muscle (don’t just stop at 10 reps). If you can do more than 15 reps try a heavier weight next time!!
Like these exercises? Want to learn more?
Contact us to start personal training today! info@xofitness.com
03-Feb-2015
Comments Off on High Intensity Interval Training
High Intensity Interval Training
Category : Exercise
How hard should you be working out?
That is a good question! Make the most of your time, don’t zone out…instead, zone in on your intensity level.At XO Fitness we use 4 Zones:
Zone 1: Easy Warm-up & Recovery
Zone 2: Challenging, but comfortable
Zone 3: Challenging, but uncomfortable
Zone 4: Breathless; not maximum, but winded
There are many ways to monitor your intensity level. This method was developed by Nautilus Institute. Recent research indicates that this method might actually be one of the most accurate ways to monitor intensity because it takes into account each person’s individual differences in fitness, heart size and experience.Try High Intensity Interval Training (HIIT)
5 minutes: Warm-up in Zone 1
5 minutes: Zone 2
10 minutes: Alternate one minute in Zone 1 and one minute in Zone 3. (Zone 4 if you have been training a while)
5 minutes: Cool-down in Zone 1
Challenge yourself with a High Intensity Interval Training workout twice each week. You will burn more calories and improve your endurance much more with High Intensity Interval Training than if you hang out in Zones 1 & 2 during your entire workout!Low Impact/High Intensity Interval Training (modified for beginner/intermediate fitness enthusiasts)
High Impact/High Intensity Interval Training (for intermediate to experienced fitness enthusiasts)
Want more exercises like these? Contact Karin at XO Fitness karin@xofitness.com
08-Jan-2015
Comments Off on Freezer Meal Workshop
Freezer Meal Workshop
Category : Healthy Eating
XO Fitness is hosting a Freezer Meal Workshop on Saturday, January 31st!
For those that have not been to a freezer meal workshop, you do not want to miss this event. What is better than getting together with friends & prepping 10 freezer meals (meals serve 4-6 people). These meals are healthy, protein based with low carbs!Here is how it works:
- Let me know you want in!
- Pre pay for bundle of Wildtree products
- Receive a grocery list (you can shop before the workshop or after)
- Prep your bags (before or after the workshop)
- Come to XO Fitness on the 31st & we’ll add the ingredients to our bags
- Go home & freeze your meals
- THAW, COOK, EAT!!!!!
- Adobo Beef Tips
- Mediterranean Roasted Veggies & Chicken
- Opa! Sausage & Peppers
- Savory Grilled Tilapia
- Sautéed Shrimp with Spinach Salad
- Hickory Chicken Adobo
- Mediterranean Country Style Ribs
- Greek Flank Steak
- Latin Lettuce Wraps
- Salisbury Steak with Gravy