Comments Off on Definitely De Pere Art Walks 2015

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Definitely De Pere Art Walks 2015

Category : Upcoming Events

You are invited!

Presenting-Sponsors-Art-Walk

5-8pm on these Fridays:

May 29th

June 12th

June 26th

July 17th

July 31st

August 14th

XO Fitness is just one of many businesses hosting artists!

We hope you will stop in and say hello.

For more information visit Definitely De Pere’s website

Comments Off on FAQ’s about Exercise and your Heart

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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

 

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Heart Healthy Exercise

Category : Active Living

February is Healthy Heart Month…so what exactly is heart healthy exercise?

The American Heart Association recommends:

 

Moderate exercise

30 minutes

5 days per week

Total: 150 minutes

OR 

Vigorous exercise

25 minutes

3 days per week

Total: 75 minutes

AND

Strength Training

2 days per week

 

So, what is moderate exercise?

  • Walking briskly (3 miles per hour or faster, but not race-walking)
  • Water aerobics
  • Bicycling slower than 10 miles per hour
  • Ballroom dancing

What would be considered vigorous?

  • Race walking, jogging, or running
  • Swimming laps
  • Aerobic dancing
  • Bicycling 10 miles per hour or faster
  • Jumping rope
  • Hiking uphill or with a heavy backpack

Need help getting started or want to ramp up your intensity levels?

Contact us info@xofitness.com 

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Managing Stress this Holiday Season

Category : Active Living

Americans, in general,  are stressed out and the holidays just put the icing on the cake.  According to the American Medical Association, stress is a factor in more than 75% of sickness today. Also, according to the World Health Organization, stress is America’s #1 Health Problem.

Don’t let stress ruin your holidays!

 

Read Managing Stress this Holiday Season

 

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Pumpkin Foodie: Pumpkin & Pasta

Category : Healthy Eating

Ingredients

1/2 small sugar pumpkin

4 T extra-virgin olive oil (divided)

1/2 t salt

2 T honey

1/2 lb. whole grain pasta

2 t minced garlic

2 minced anchovies (optional…we skipped these)

1/2 C  finely chopped walnuts

1/2 C grated Parmesan cheese



1) Peel half of a small sugar pumpkin and cut into 1-inch chunks.  (about 4 cups) Toss with 2 Tbsp olive oil, salt & honey. Roast on a baking sheet at 425 degrees until tender, about 45 minutes.

2) Meanwhile, bring a pot of salted water to a boil and cook the pasta according to the package directions. When done cooking, drain but reserve 1/2 cup of cooking water.

3) When pumpkin is done is cooking, heat 2 Tbsp. olive oil in a skillet over medium heat and add minced garlic, cook about 1 minutes (until garlic is softening) then add walnuts and pumpkin. Stir to combine without smashing pumpkin chunks.

4) Combine pasta with 1/2 cup pasta cooking water and Parmesan cheese. Drizzle with more olive oil.

5) Transfer to bowl and toss with pumpkin mixture. Serve!

Nutritional info(serves 4):

521 calories

5 g saturated fate

21 g unsaturated fat

61 carb

16 g protein (that would be with the anchovies, mind you)

7 g fiber

 

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Pumpkin Workout

Category : Exercise

The Pumpkin Workout is designed to help you burn off any extra calories you happen to eat on Halloween.
 
Grab a pumpkin and let’s get going!
 
Exercise #1: Pumpkin swings
 
Exercise #2: Step back lunge with a pumpkin twist
 
Exercise #3: Side-to-side lunge with a pumpkin curl
 
Exercise #4: Sumo squat with pumpkin up & over
 

Every time your eat a piece of candy do this workout & have fun!
 
P.S. The pumpkin I used for this video weighed 7 1/2 pounds and it was plenty heavy. If you can’t find a pumpkin that’s the right weight for you it’s OK to use a med ball or a hand weight instead.

 

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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!!

 

Comments Off on Spring Fitness Tips

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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!

Comments Off on Spring Clean Your Pantry

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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?

Cleaning out your pantry and changing your shopping patterns may seem like a lot of work up front, however once you have adopted the whole foods lifestyle you will feel much better about what you and your family are eating, have more energy and most likely lose weight.

You can do it…click here to find out how!!

Comments Off on Healthy Holiday BINGO

-->

Healthy Holiday BINGO

Category : Upcoming Events

Join us this holiday season for Healthy Holiday BINGO!

Get your BINGO card here

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A Healthier Thanksgiving Dinner

Category : Healthy Eating

Dear Friends:

Traditionally, Thanksgiving dinner goes hand-in-hand with a super-sized meal followed reclining (or napping) on the couch. Sound familiar?

XO Fitness wants to help you enjoy a Healthier Thanksgiving Dinner

If you’re in charge of dinner or helping to plan, keep these tips in mind (even if you aren’t in charge,# 3, #4, #6, #7 are key to your healthy Thanksgiving:

1) Schedule the meal earlier in the day.  Having the big meal at noon or 2 PM will give your body time to digest it before bedtime. Also, if you’ve finished dinner before dark you can go outdoors for some fresh air and possibly a walk.

2) Serve small dishes every hour or so. Another suggestion, turn Thanksgiving into an all- day celebration this will spread the calories out throughout the day and you’ll be less likely to feel over-stuffed.

3) Take very small portions. As you fill your plate, remember there are typically a lot more dishes on the table to choose from compared to your ordinary meal. With this in mind, take very small portions so you have room to “taste” everything.

4) Minimize the carb overload. Instead of eating sweet potatoes, mashed potatoes, stuffing and rolls choose only one or two of these dishes.  It will save a ton of calories and you’ll feel less ‘stuffed!’ (pun intended!) By the way, making cauliflower mashed potatoes is a great alternative regular mashed potatoes!

5) Serve appetizers. Prior to the main meal, serve a colorful vegetable platter, delicious soup and/or salad.

6) Serve lots of vegetables. Offer two or three different types of vegetables at the table (and they don’t have to be heavy-duty casseroles…just simple steamed or roasted vegetables).

7) Drink water. Set out water glasses for everyone with dinner.

Have a Healthy, Happy Thanksgiving!

Ryan & Karin and the XO Fitness Training team

Comments Off on Definitely De Pere Art Walks 2015

-->

Definitely De Pere Art Walks 2015

Category : Upcoming Events

You are invited!

Presenting-Sponsors-Art-Walk

5-8pm on these Fridays:

May 29th

June 12th

June 26th

July 17th

July 31st

August 14th

XO Fitness is just one of many businesses hosting artists!

We hope you will stop in and say hello.

For more information visit Definitely De Pere’s website

Comments Off on FAQ’s about Exercise and your Heart

-->

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

 

Comments Off on Heart Healthy Exercise

-->

Heart Healthy Exercise

Category : Active Living

February is Healthy Heart Month…so what exactly is heart healthy exercise?

The American Heart Association recommends:

 

Moderate exercise

30 minutes

5 days per week

Total: 150 minutes

OR 

Vigorous exercise

25 minutes

3 days per week

Total: 75 minutes

AND

Strength Training

2 days per week

 

So, what is moderate exercise?

  • Walking briskly (3 miles per hour or faster, but not race-walking)
  • Water aerobics
  • Bicycling slower than 10 miles per hour
  • Ballroom dancing

What would be considered vigorous?

  • Race walking, jogging, or running
  • Swimming laps
  • Aerobic dancing
  • Bicycling 10 miles per hour or faster
  • Jumping rope
  • Hiking uphill or with a heavy backpack

Need help getting started or want to ramp up your intensity levels?

Contact us info@xofitness.com 

Comments Off on Managing Stress this Holiday Season

-->

Managing Stress this Holiday Season

Category : Active Living

Americans, in general,  are stressed out and the holidays just put the icing on the cake.  According to the American Medical Association, stress is a factor in more than 75% of sickness today. Also, according to the World Health Organization, stress is America’s #1 Health Problem.

Don’t let stress ruin your holidays!

 

Read Managing Stress this Holiday Season

 

Comments Off on Pumpkin Foodie: Pumpkin & Pasta

-->

Pumpkin Foodie: Pumpkin & Pasta

Category : Healthy Eating

Ingredients

1/2 small sugar pumpkin

4 T extra-virgin olive oil (divided)

1/2 t salt

2 T honey

1/2 lb. whole grain pasta

2 t minced garlic

2 minced anchovies (optional…we skipped these)

1/2 C  finely chopped walnuts

1/2 C grated Parmesan cheese



1) Peel half of a small sugar pumpkin and cut into 1-inch chunks.  (about 4 cups) Toss with 2 Tbsp olive oil, salt & honey. Roast on a baking sheet at 425 degrees until tender, about 45 minutes.

2) Meanwhile, bring a pot of salted water to a boil and cook the pasta according to the package directions. When done cooking, drain but reserve 1/2 cup of cooking water.

3) When pumpkin is done is cooking, heat 2 Tbsp. olive oil in a skillet over medium heat and add minced garlic, cook about 1 minutes (until garlic is softening) then add walnuts and pumpkin. Stir to combine without smashing pumpkin chunks.

4) Combine pasta with 1/2 cup pasta cooking water and Parmesan cheese. Drizzle with more olive oil.

5) Transfer to bowl and toss with pumpkin mixture. Serve!

Nutritional info(serves 4):

521 calories

5 g saturated fate

21 g unsaturated fat

61 carb

16 g protein (that would be with the anchovies, mind you)

7 g fiber

 

Comments Off on Pumpkin Workout

-->

Pumpkin Workout

Category : Exercise

The Pumpkin Workout is designed to help you burn off any extra calories you happen to eat on Halloween.
 
Grab a pumpkin and let’s get going!
 
Exercise #1: Pumpkin swings
 
Exercise #2: Step back lunge with a pumpkin twist
 
Exercise #3: Side-to-side lunge with a pumpkin curl
 
Exercise #4: Sumo squat with pumpkin up & over
 

Every time your eat a piece of candy do this workout & have fun!
 
P.S. The pumpkin I used for this video weighed 7 1/2 pounds and it was plenty heavy. If you can’t find a pumpkin that’s the right weight for you it’s OK to use a med ball or a hand weight instead.

 

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!!

 

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!

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?

Cleaning out your pantry and changing your shopping patterns may seem like a lot of work up front, however once you have adopted the whole foods lifestyle you will feel much better about what you and your family are eating, have more energy and most likely lose weight.

You can do it…click here to find out how!!

Comments Off on Healthy Holiday BINGO

-->

Healthy Holiday BINGO

Category : Upcoming Events

Join us this holiday season for Healthy Holiday BINGO!

Get your BINGO card here

Comments Off on A Healthier Thanksgiving Dinner

-->

A Healthier Thanksgiving Dinner

Category : Healthy Eating

Dear Friends:

Traditionally, Thanksgiving dinner goes hand-in-hand with a super-sized meal followed reclining (or napping) on the couch. Sound familiar?

XO Fitness wants to help you enjoy a Healthier Thanksgiving Dinner

If you’re in charge of dinner or helping to plan, keep these tips in mind (even if you aren’t in charge,# 3, #4, #6, #7 are key to your healthy Thanksgiving:

1) Schedule the meal earlier in the day.  Having the big meal at noon or 2 PM will give your body time to digest it before bedtime. Also, if you’ve finished dinner before dark you can go outdoors for some fresh air and possibly a walk.

2) Serve small dishes every hour or so. Another suggestion, turn Thanksgiving into an all- day celebration this will spread the calories out throughout the day and you’ll be less likely to feel over-stuffed.

3) Take very small portions. As you fill your plate, remember there are typically a lot more dishes on the table to choose from compared to your ordinary meal. With this in mind, take very small portions so you have room to “taste” everything.

4) Minimize the carb overload. Instead of eating sweet potatoes, mashed potatoes, stuffing and rolls choose only one or two of these dishes.  It will save a ton of calories and you’ll feel less ‘stuffed!’ (pun intended!) By the way, making cauliflower mashed potatoes is a great alternative regular mashed potatoes!

5) Serve appetizers. Prior to the main meal, serve a colorful vegetable platter, delicious soup and/or salad.

6) Serve lots of vegetables. Offer two or three different types of vegetables at the table (and they don’t have to be heavy-duty casseroles…just simple steamed or roasted vegetables).

7) Drink water. Set out water glasses for everyone with dinner.

Have a Healthy, Happy Thanksgiving!

Ryan & Karin and the XO Fitness Training team