12-Feb-2019
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FAQ’s about Exercise and your Heart
Category : Exercise
February is Heart Health Month
Of course, you’ve heard that you can reduce your risk of heart disease with exercise, but we wanted answer some FAQ’s about Exercise and your Heart because the confused mind won’t take action.
How Much? How Often? Read more about the American Heart Association’s recommendations
What should my heart rate be? Read more about monitoring your intensity level
Should I do Cardio or Strength first? Read more…it depends
How can I get the most out of cardio training? Read more about maximizing your cardio
10-Dec-2018
Comments Off on Managing Stress this Holiday Season
Managing Stress this Holiday Season
Category : Active Living
Don’t let stress ruin your holidays!
Read Managing Stress this Holiday Season
21-Oct-2018
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Pumpkin Workout
Category : Exercise
02-Aug-2018
Comments Off on Nutritional Benefits of Watermelon
Nutritional Benefits of Watermelon
Category : Healthy Eating
by Karin Jennings
I recently read a very interesting article about the nutritional benefits of watermelon. I have always been a fan of this fabulous fruit because it’s refreshing and sweet, but I learned there are even more reasons to enjoy watermelon!Why eat watermelon?
- First of all, it’s a great source of vitamin C, Vitamin A and potassium.
- Secondly, it will help you stay hydrated because it is 92% water.
- Also it contains citrulline and lycopene, according to Penelope Perkins-Veazie, a professor of horticulture in the Plants for Human Health Institute at North Carolina State University. (She has been studying watermelon nutrients for 15 years!!)
How does citrulline benefit your body?
I hadn’t heard of this non-essential amino acid prior reading about it last week, but here’s what found out: It is involved in producing nitric oxide which relaxes blood vessels and lowers blood pressure which benefits the both the brain and heart. It also helps to flush the kidneys.How does lycopene benefit your body?
The tomato industry has been touting the benefits of lycopene for a while now (I see it on every bottle of ketchup), but it turns out that lycopene is more abundant and easily absorbed from watermelon than from tomatoes. (That’s good…I like watermelon better!) Lycopene reduces plaque build up in arteries and helps prevent prostate cancer.For those of you who prefer lists…watermelons will improve the following:
- muscle pain after workouts
- blood pressure
- plaque build up in arteries
- inflammation of the prostate
- erectile dysfunction
- menopause symptoms
- acid reflux
Watermelon is a very healthy snack…here’s the nutritional information:
Two cups of watermelon contains:
- 80 calories
- 21 grams of carbohydrates (mostly sugars)
- 0 grams of fat
- 0 grams of protein
What about all the sugar?
Don’t worry, according to Perkins-Veazie there is an enzyme present in watermelon which regulates the glucose. It is much healthier than any pre-packaged, processed snack you can buy off the shelf!Go ahead, enjoy your watermelon!!
27-Apr-2018
Comments Off on Spring Fitness Tips
Spring Fitness Tips
Category : Active Living
If you hibernated over the winter here are some Spring fitness tips to help you get started!
Start Slowly
Our best advice is to start slowly to avoid injury. The idea is to “Spring” into fitness; not SLAM into fitness. Begin with three days of cardio exercise and two days of strength exercise.
Cardio recommendations
Start with walking or another low-impact exercise.
You can do this outdoors if the weather permits or use indoor cardio equipment either at your home or our studio. Warm-up your ankles such as tapping your toes, heel raises, and ankle circles.
Week 1 | 20 minutes on three days of the week |
Week 2 | 20 minutes on four days of the week OR 30 minutes on three days. |
Week 3 | 20 minutes on five days of the week or 30 minutes on four days. |
Week 4 | 30 minutes on five days. |
Once you have built up to five days per week, stick with it. The American Heart Association recommends that adults get 150 minutes or more of moderate-intensity physical activity each week.
Having trouble finding the time?
30 minutes is only 2% of 24 hours!
Strength Training recommendations
The America Heart Association (and XO Fitness) recommend strength training two non-consecutive days each week.
Consulting a certified fitness professional is definitely a good idea because good form and proper exercise selection will improve your results and reduce your risk of getting injured. As your body adapts to the extra demands of strength training you may eventually want to add a third day of strength training.
Stretching recommendations
The BEST time to work on your flexibility is AFTER your workout because your muscles are warm and pliable. Many people blow-off this part of the workout, but flexibility training is just as important as cardiovascular and strength training. Most important stretches for most people include those for your hip flexors and chest/front of shoulders. Try these!
23-Apr-2018
Comments Off on Spring Clean Your Pantry
Spring Clean Your Pantry
Category : Healthy Eating
Now is the time to spring clean your pantry!
- Want to lose weight?
- Want to have more energy?
- Want to feel good about what you are eating?
You can do it…click here to find out how!!
21-Nov-2017
Comments Off on A Healthier Thanksgiving Dinner
A Healthier Thanksgiving Dinner
Category : Healthy Eating
15-Nov-2017
Comments Off on 8 Tips for Eating Healthier on Thanksgiving
03-Oct-2017
Comments Off on XO Foodie: Curry Pumpkin Hummus
XO Foodie: Curry Pumpkin Hummus
Category : Healthy Eating