Comments Off on >Making the Most of your Walk

>Making the Most of your Walk

Category : Healthy Eating

>Walking is a great form of exercise, but how can you make it even better? Add strength training using park benches and playground equipment.



Bench Squats
Stand in front of a bench facing away from it. Begin to sit down, but do not actually transfer your weight to the seat. Stand up again. Repeat this move for 30 seconds. Change speed to add variety.



Bench Step-ups
Stand in front of a bench facing it. Place one foot on the seat of the bench (safety tip: knee should be lower than your hip). Use that leg to lift you up onto the bench and then slowly lower yourself back down. Repeat 8 or more times on each leg. If the seat of a bench is too high try a curb or a low step on the playground equipment.



Bench Push ups
Push ups are great for your arms, chest and core. Yes, push-ups strengthen your core because you have to hold your body in a straight plank from your head to your heels. Easiest push-up: hands on the back of the bench. Harder push-ups: hands on the seat of the bench.

Push-ups are easier if your hands are higher, so find something the right height for you!

Bench Dips
Great for your triceps (the back of your arms). Sit on edge of bench , place hands on bench close to your hips; feet firmly planted on the ground. Now lift yourself off the bench by straightening your arms and slowly bend your elbows to lower your butt beyond the edge of bench. Do not allow shoulders to go lower than elbows. Straighten elbows to lift yourself back up, but try NOT to sit on the bench. Lower yourself down again. Try to repeat 10 times…this one is tough, just do what you can!

Dips are easier with knees bent…

Dips are harder with legs straight…

Monkey Bar Pull-ups
Pull ups are very advanced…see how many you can do, but don’t be too hard on yourself if you can’t do them. Instead, modify the pull-up so that you CAN do several in a row. One way to do this is to find a bar that is about shoulder height. Hang from the low bar with your feet on the ground, knees bent and try to do a pull up with a minimal amount of assistance from your legs. Another way to do these is to hang from a bar facing the sky with your arms straight, hands directly above your shoulders. Your body should be in a plank position (straight from head to heels) with your heels on the ground. Now, pull yourself toward the bar bringing your chest to it. Eventually you may build enough strength to do real pull ups!

Comments Off on >Introducing Brian McWilliams

>Introducing Brian McWilliams

Category : Healthy Eating

> Brian JP McWilliams MS, LAT, CSCS
Athletic Trainer

My philosophy is to look at each person as an individual with different goals, different motivators and a unique personality. I am not a subscriber to the cookbook approach…I think you need different ingredients and different amounts to assure your recipe is a success and fruitful. I believe in challenging individuals and constantly changing exercises to get the best results.

My goal is to develop a relationship with you so I can design programs and plans to help you meet your goals utilizing my medical knowledge and 15 years of experience working with athletes of all ages and abilities. I have had the pleasure to work with a variety of athletes including young children, high school athletes, NFL players, Olympic athletes, and adults of all ages.

My specialties include biomechanical evaluations of gait, cycling, and swimming, and also treating musculoskeletal injuries associated with being active. My services consist of personal training, personal coaching, gait analysis, bike fit, lactate testing, massage and Sports Medicine Therapy.

Experience & Credentials
BS in Kinesiology from UW-Madison
MS in Sports Administration from Oklahoma State University
Certified Athletic Trainer (ATC)
Licensed Athletic Trainer (LAT)
Certified Strength and Conditioning Specialist (CSCS)
USAT Level 1 Certified Triathlon Coach
USA Swimming Coach
USA Medical Staff for 2006 Winter Olympics
USA Curling Medical Staff

Favorite Quotes
To give anything less than your best is to sacrifice the gift –Steve Prefontaine
There is no Try: Do or Do Not –Yoda

Personal Interests
Triathlons
Reading (Favorite Authors; James Patterson, Jeffery Deaver, Robin Sharma)
Spending time with my wife, two children and two dogs
All Sports
Handy work around the house

Comments Off on >Mom-to-be

>Mom-to-be

Category : Healthy Eating

>Pre-natal exercise minimizes weight gain and can reduce back pain during pregnancy. It can definitely make your delivery easier…let’s face it, giving birth is an endurance event! It’s important to check with your doctor before you embark on a pre-natal exercise program. It’s is also a good idea to consult with a fitness professional who can help choose safe exercises and adapt them as your body changes shape.

Comments Off on >Moms with little kids…0-5 years

>Moms with little kids…0-5 years

Category : Healthy Eating

>Most women gain a few extra pounds during pregnancy which don’t disappear the moment the baby is born. “Baby-fat” is cute on babies, but not so cute on moms. Getting your body back should be a priority because the longer you wait, the harder it will be. Kids in this age group are very demanding to say the least; you spend nearly every waking moment taking care of them. Isn’t it time you take care of yourself? A little “me time” goes a long way. Try taking a 15 minute walk or joining an exercise class preferably at a facility which offers child care. You will feel refreshed and be a better mom.

Comments Off on >Moms with school-age kids…6-17 years

>Moms with school-age kids…6-17 years

Category : Healthy Eating

>Currently one-third of American children are obese or at risk of becoming so. Your kids are watching you…be a good role model. The fact is, kids don’t move enough. Why? They are watching YOU. So get moving, turn off the TV, take a walk or go for a bike ride with your kids. Even if you go to the gym without your kids they will be aware that you value exercise, and you can discuss why it is important to you. If you care about exercise and eating well you will be an awesome role model and it will rub off on your kids (eventually).

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!