Comments Off on Partner Training Exercise #6: Patty Cake Push-up Plank

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Partner Training Exercise #6: Patty Cake Push-up Plank

Category : Exercise

This is a fun variation on the push-up plank.

Position yourself about an arm’s length from your partner in a push up plank position (either on knees or toes)

Both partners raise right hand and slap them together, then switch to left hand.

If both partners are strong enough, repeat 10 times, rest and repeat!

 

At XO Fitness, we offer partner training. It’s fun and more economical than training on your own.

If you are interested in working out with a loved one or a friend, contact us for details! 920-339-0630

 

Comments Off on Beat cabin fever by enjoying the snow!

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Beat cabin fever by enjoying the snow!

Category : Active Living, Exercise

Too much snow?!?! Impossible!

We know by the time all the good snow arrives, most of us are sick of winter.  

Relieve the cabin fever: Cross Country skiing and snow shoeing are both awesome  workouts and wonderful ways to enjoy the great outdoors, so go have fun in the snow…it will be gone soon!

 Here are a few pictures from our visit to Governor Thompson State Park just North of Crivitz near the Caldron Falls Flowage.  

PS: Locally we ski at two Brown County Parks: The Reforestation Camp near Suamico and Neshota Park near Denmark.

Gov Thompson SP Fire Tower

Wood Lake 1

Gov Thompson SP Wood Lake trailGov Thompson SP trail

Comments Off on Partner Training Exercise #5: Bird dog with Partner Press

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Partner Training Exercise #5: Bird dog with Partner Press

Category : Exercise

This is a partner variation which increases the intensity of a basic core exercise: the quadruped bird dog.

Begin on hands and knees facing your partner.

Raise your right hand and left knee off of the floor, and extend your hand out to make contact with your partner’s (palm to palm).

Both partners press against their partner’s hand with equal pressure as to not allow any movement…this is an isometric exercise (which means there is NO VISIBLE MOVEMENT).

The more pressure applied, the more you will have to engage your core muscles so that you don’t get pushed over.

Then try it on the other side using  left hands.

 

At XO Fitness, we offer partner training. It’s fun and more economical than training on your own.

If you are interested in working out with a loved one or a friend, contact us for details! 920-339-0630

Comments Off on Partner Training Medicine Ball Exercise #4: Golf Swing and toss

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Partner Training Medicine Ball Exercise #4: Golf Swing and toss

Category : Exercise

This Medicine Ball Exercise is great for your core strength (especially obliques) and lower body (gluteus medius).

Swing the ball away from your partner (as shown) then as you swing it toward your partner toss and it  to them.

Try 10 repetitions, then turn around and do it again on the other side so that you get to toss the ball in both directions.

Tips to keep in mind:

Throw ball low (think:  line drive) DON’T lob it in a high arc.

Throw ball slightly in front of your partner so that they can catch it and swing through in one smooth motion.

Use your whole body turning your hips toward your partner to propel the ball…that way it isn’t just an arm exercise.

Do you need a med ball for home?

We recommend Perform Better for home fitness equipment

At XO Fitness, we offer partner training. It’s fun and more economical than training on your own. If you are interested in working out with a loved one or a friend, contact us for details! 920-339-0630

Comments Off on Low-Carb Pecan Butter Glazed Salmon

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Low-Carb Pecan Butter Glazed Salmon

Category : Healthy Eating

Trying to lose weight?

We invite you to check out one of our Smart Loss Seminars to learn all about Carb-Cycling! The basic idea is that you alternate between high-carb days and low-carb days in order to rev up your metabolism. You will get a link to some great software which will help you plan your meals and incorporates recipes like the one below!

Ingredients to make 2 servings

2 salmon filets (4-6 oz each, size of palm) 
Salt and pepper to taste 

PECAN BUTTER 
1 1/2 Tablespoons pecans, finely chopped 
2 Tablespoons  butter, softened 
1/2 Tablespoon fresh parsley, chopped 
3/4 teaspoon lemon juice 

SIDE DISHES 
2 cups broccoli, steamed 
Side salad (add your favorite veggies!) 

HOW TO MAKE PECAN BUTTER: Bake pecans on ungreased cookie sheet at 350 degrees until golden (about 3-4 minutes, stirring occasionally.) Mix pecans with butter, parsley and lemon juice. Set aside. 

HOW TO COOK SALMON: Preheat oven to broil to cook the salmon. Sprinkle both sides of fish with salt and pepper. Place in a lightly greased, oven-proof baking dish. Place dish on top oven rack 4 to 6 inches from broiler and broil about 4 minutes. Turn filets over and top each with about 1 tablespoon pecan butter. Continue broiling until fish flakes easily with a fork (about 4 to 8 minutes depending on thickness). 

Serve with broccoli and a side salad (Veggie are unlimited)

Comments Off on Partner Training Medicine Ball Exercise #3: Balance & Optional Lunge

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Partner Training Medicine Ball Exercise #3: Balance & Optional Lunge

Category : Exercise

These Medicine Ball Exercise are great for your balance, core strength and lower body (if you add the lunge back).

First try balancing on one foot and playing catch with you partner. The more you engage your core the better your balance with be, so stay focused!

Once you master balancing on one foot, try adding in the step back lunge to increase the intensity level and strengthen your lower body.

 

 Do you need a med ball for home? We recommend Perform Better

At XO Fitness, we offer partner training. It’s fun and more economical than training on your own. If you are interested in working out with a loved one or a friend, contact us for details! 920-339-0630

 

Comments Off on Partner Training Medicine Ball Exercise #2: Squat and Toss

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Partner Training Medicine Ball Exercise #2: Squat and Toss

Category : Exercise

This exercise is so fun you’ll forget that you are squatting (ok, maybe not), but it’s more fun than squatting alone!

 

Be sure that you have adequate ceiling clearance!!

Do you need a med ball for home? We recommend Perform Better

At XO Fitness, we offer partner training. It’s fun and more economical than training on your own. If you are interested in working out with a loved one or a friend, contact us for details! 920-339-0630

Comments Off on Partner Training Medicine Ball Exercise #1: Twist/Over & Under

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Partner Training Medicine Ball Exercise #1: Twist/Over & Under

Category : Exercise

Exercising with a partner isn’t for everyone, but for many it can definitely make it more fun!

Here are two great med ball exercises you can do with a friend:

  • Med Ball Twist
  • Med Ball Over & Under

 

At XO Fitness, we offer partner training. It’s fun and more economical than training on your own. If you are interested in working out with a loved one or a friend, contact us for details! 920-339-0630

Need a Medicine Ball? You can order one from Perform Better

Comments Off on Low-Carb Spiced Pork Chops

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Low-Carb Spiced Pork Chops

Category : Healthy Eating

Trying to lose weight?

We invite you to check out one of our Smart Loss Seminars to learn all about Carb-Cycling! The basic idea is that you alternate between high-carb days and low-carb days in order to rev up your metabolism. You will get a link to some great software which will help you plan your meals and incorporates recipes like the one below!

Serves 2 

2 pork chops (4-6 oz each, size of palm) 
1/2 tablespoon olive oil 
1/4 tablespoon butter 
1/4 cup chicken broth, low sodium 

SEASONING 
1/2 teaspoon paprika 
1/4 teaspoon oregano 
1/2 teaspoon cumin 
1/2 teaspoon garlic powder 
1/4 teaspoon salt 
Pinch of fennel seeds, crushed (optional) 
Pinch of cayenne pepper 

SIDE DISH 
2 cups broccoli, steamed (unlimited veggies!)

Combine spices together in a small bowl and sprinkle mix on both sides of the chops. 

Heat olive oil in a pan over medium heat, then add pork chops and cook on both sides until done. Remove from pan and keep warm by covering lightly with foil. 
Add butter to pan and use a whisk to stir browned bits. Add chicken broth and keep whisking until the sauce reduces in about half, stirring well. 

Serve the chops with the sauce on top and steamed broccoli.

If it’s a High Carb Day for you or you have family members who are NOT eating low carb: Serve with steamed brown rice or a baked potato (remember a serving of smart carbs is the size of your fist).

P.S. I am a vegetarian, so I haven’t personally tried this recipe, however my clients who have tried this one really like it!

 

Comments Off on Low-Carb Seared Citrus Salmon

-->

Low-Carb Seared Citrus Salmon

Category : Healthy Eating

Trying to lose weight?

We invite you to check out one of our Smart Loss Seminars to learn all about Carb-Cycling! The basic idea is that you alternate between high-carb days and low-carb days in order to rev up your metabolism. You will get a link to some great software which will help you plan your meals and incorporates recipes like the one below!

Serves 2 

2 salmon filets (4-6 oz each, your protein serving should be about the size of your palm) 
1/2 tablespoon olive oil 
2 tablespoons low-sodium chicken broth 
2 teaspoons lemon juice (or use fresh squeezed lemon) 
1/2 tablespoon butter 
Salt and pepper to taste 

SIDE DISH: Steamed green beans (unlimited veggies!) 

Heat olive oil in a pan over medium heat. 
Add filets to the pan, adding salt and pepper as desired. Cook on both sides until done. Remove from pan and keep warm by covering lightly with foil. 
Add chicken broth to the pan and with a whisk, stir up brown bits in pan. Allow the mixture to reduce slightly. 
Whisk in lemon juice and mix well. 
Remove pan from the heat and whisk in butter. 
Spoon the lemon sauce over the seared fish and serve immediately with a side of steamed green beans.

If it’s a High Carb Day for you or you have family members who are NOT eating low carb: Serve over steamed brown rice (remember a serving of smart carbs is the size of your fist).

Comments Off on Partner Training Exercise #6: Patty Cake Push-up Plank

-->

Partner Training Exercise #6: Patty Cake Push-up Plank

Category : Exercise

This is a fun variation on the push-up plank.

Position yourself about an arm’s length from your partner in a push up plank position (either on knees or toes)

Both partners raise right hand and slap them together, then switch to left hand.

If both partners are strong enough, repeat 10 times, rest and repeat!

 

At XO Fitness, we offer partner training. It’s fun and more economical than training on your own.

If you are interested in working out with a loved one or a friend, contact us for details! 920-339-0630

 

Comments Off on Beat cabin fever by enjoying the snow!

-->

Beat cabin fever by enjoying the snow!

Category : Active Living, Exercise

Too much snow?!?! Impossible!

We know by the time all the good snow arrives, most of us are sick of winter.  

Relieve the cabin fever: Cross Country skiing and snow shoeing are both awesome  workouts and wonderful ways to enjoy the great outdoors, so go have fun in the snow…it will be gone soon!

 Here are a few pictures from our visit to Governor Thompson State Park just North of Crivitz near the Caldron Falls Flowage.  

PS: Locally we ski at two Brown County Parks: The Reforestation Camp near Suamico and Neshota Park near Denmark.

Gov Thompson SP Fire Tower

Wood Lake 1

Gov Thompson SP Wood Lake trailGov Thompson SP trail

Comments Off on Partner Training Exercise #5: Bird dog with Partner Press

-->

Partner Training Exercise #5: Bird dog with Partner Press

Category : Exercise

This is a partner variation which increases the intensity of a basic core exercise: the quadruped bird dog.

Begin on hands and knees facing your partner.

Raise your right hand and left knee off of the floor, and extend your hand out to make contact with your partner’s (palm to palm).

Both partners press against their partner’s hand with equal pressure as to not allow any movement…this is an isometric exercise (which means there is NO VISIBLE MOVEMENT).

The more pressure applied, the more you will have to engage your core muscles so that you don’t get pushed over.

Then try it on the other side using  left hands.

 

At XO Fitness, we offer partner training. It’s fun and more economical than training on your own.

If you are interested in working out with a loved one or a friend, contact us for details! 920-339-0630

Comments Off on Partner Training Medicine Ball Exercise #4: Golf Swing and toss

-->

Partner Training Medicine Ball Exercise #4: Golf Swing and toss

Category : Exercise

This Medicine Ball Exercise is great for your core strength (especially obliques) and lower body (gluteus medius).

Swing the ball away from your partner (as shown) then as you swing it toward your partner toss and it  to them.

Try 10 repetitions, then turn around and do it again on the other side so that you get to toss the ball in both directions.

Tips to keep in mind:

Throw ball low (think:  line drive) DON’T lob it in a high arc.

Throw ball slightly in front of your partner so that they can catch it and swing through in one smooth motion.

Use your whole body turning your hips toward your partner to propel the ball…that way it isn’t just an arm exercise.

Do you need a med ball for home?

We recommend Perform Better for home fitness equipment

At XO Fitness, we offer partner training. It’s fun and more economical than training on your own. If you are interested in working out with a loved one or a friend, contact us for details! 920-339-0630

Comments Off on Low-Carb Pecan Butter Glazed Salmon

-->

Low-Carb Pecan Butter Glazed Salmon

Category : Healthy Eating

Trying to lose weight?

We invite you to check out one of our Smart Loss Seminars to learn all about Carb-Cycling! The basic idea is that you alternate between high-carb days and low-carb days in order to rev up your metabolism. You will get a link to some great software which will help you plan your meals and incorporates recipes like the one below!

Ingredients to make 2 servings

2 salmon filets (4-6 oz each, size of palm) 
Salt and pepper to taste 

PECAN BUTTER 
1 1/2 Tablespoons pecans, finely chopped 
2 Tablespoons  butter, softened 
1/2 Tablespoon fresh parsley, chopped 
3/4 teaspoon lemon juice 

SIDE DISHES 
2 cups broccoli, steamed 
Side salad (add your favorite veggies!) 

HOW TO MAKE PECAN BUTTER: Bake pecans on ungreased cookie sheet at 350 degrees until golden (about 3-4 minutes, stirring occasionally.) Mix pecans with butter, parsley and lemon juice. Set aside. 

HOW TO COOK SALMON: Preheat oven to broil to cook the salmon. Sprinkle both sides of fish with salt and pepper. Place in a lightly greased, oven-proof baking dish. Place dish on top oven rack 4 to 6 inches from broiler and broil about 4 minutes. Turn filets over and top each with about 1 tablespoon pecan butter. Continue broiling until fish flakes easily with a fork (about 4 to 8 minutes depending on thickness). 

Serve with broccoli and a side salad (Veggie are unlimited)

Comments Off on Partner Training Medicine Ball Exercise #3: Balance & Optional Lunge

-->

Partner Training Medicine Ball Exercise #3: Balance & Optional Lunge

Category : Exercise

These Medicine Ball Exercise are great for your balance, core strength and lower body (if you add the lunge back).

First try balancing on one foot and playing catch with you partner. The more you engage your core the better your balance with be, so stay focused!

Once you master balancing on one foot, try adding in the step back lunge to increase the intensity level and strengthen your lower body.

 

 Do you need a med ball for home? We recommend Perform Better

At XO Fitness, we offer partner training. It’s fun and more economical than training on your own. If you are interested in working out with a loved one or a friend, contact us for details! 920-339-0630

 

Comments Off on Partner Training Medicine Ball Exercise #2: Squat and Toss

-->

Partner Training Medicine Ball Exercise #2: Squat and Toss

Category : Exercise

This exercise is so fun you’ll forget that you are squatting (ok, maybe not), but it’s more fun than squatting alone!

 

Be sure that you have adequate ceiling clearance!!

Do you need a med ball for home? We recommend Perform Better

At XO Fitness, we offer partner training. It’s fun and more economical than training on your own. If you are interested in working out with a loved one or a friend, contact us for details! 920-339-0630

Comments Off on Partner Training Medicine Ball Exercise #1: Twist/Over & Under

-->

Partner Training Medicine Ball Exercise #1: Twist/Over & Under

Category : Exercise

Exercising with a partner isn’t for everyone, but for many it can definitely make it more fun!

Here are two great med ball exercises you can do with a friend:

  • Med Ball Twist
  • Med Ball Over & Under

 

At XO Fitness, we offer partner training. It’s fun and more economical than training on your own. If you are interested in working out with a loved one or a friend, contact us for details! 920-339-0630

Need a Medicine Ball? You can order one from Perform Better

Comments Off on Low-Carb Spiced Pork Chops

-->

Low-Carb Spiced Pork Chops

Category : Healthy Eating

Trying to lose weight?

We invite you to check out one of our Smart Loss Seminars to learn all about Carb-Cycling! The basic idea is that you alternate between high-carb days and low-carb days in order to rev up your metabolism. You will get a link to some great software which will help you plan your meals and incorporates recipes like the one below!

Serves 2 

2 pork chops (4-6 oz each, size of palm) 
1/2 tablespoon olive oil 
1/4 tablespoon butter 
1/4 cup chicken broth, low sodium 

SEASONING 
1/2 teaspoon paprika 
1/4 teaspoon oregano 
1/2 teaspoon cumin 
1/2 teaspoon garlic powder 
1/4 teaspoon salt 
Pinch of fennel seeds, crushed (optional) 
Pinch of cayenne pepper 

SIDE DISH 
2 cups broccoli, steamed (unlimited veggies!)

Combine spices together in a small bowl and sprinkle mix on both sides of the chops. 

Heat olive oil in a pan over medium heat, then add pork chops and cook on both sides until done. Remove from pan and keep warm by covering lightly with foil. 
Add butter to pan and use a whisk to stir browned bits. Add chicken broth and keep whisking until the sauce reduces in about half, stirring well. 

Serve the chops with the sauce on top and steamed broccoli.

If it’s a High Carb Day for you or you have family members who are NOT eating low carb: Serve with steamed brown rice or a baked potato (remember a serving of smart carbs is the size of your fist).

P.S. I am a vegetarian, so I haven’t personally tried this recipe, however my clients who have tried this one really like it!

 

Comments Off on Low-Carb Seared Citrus Salmon

-->

Low-Carb Seared Citrus Salmon

Category : Healthy Eating

Trying to lose weight?

We invite you to check out one of our Smart Loss Seminars to learn all about Carb-Cycling! The basic idea is that you alternate between high-carb days and low-carb days in order to rev up your metabolism. You will get a link to some great software which will help you plan your meals and incorporates recipes like the one below!

Serves 2 

2 salmon filets (4-6 oz each, your protein serving should be about the size of your palm) 
1/2 tablespoon olive oil 
2 tablespoons low-sodium chicken broth 
2 teaspoons lemon juice (or use fresh squeezed lemon) 
1/2 tablespoon butter 
Salt and pepper to taste 

SIDE DISH: Steamed green beans (unlimited veggies!) 

Heat olive oil in a pan over medium heat. 
Add filets to the pan, adding salt and pepper as desired. Cook on both sides until done. Remove from pan and keep warm by covering lightly with foil. 
Add chicken broth to the pan and with a whisk, stir up brown bits in pan. Allow the mixture to reduce slightly. 
Whisk in lemon juice and mix well. 
Remove pan from the heat and whisk in butter. 
Spoon the lemon sauce over the seared fish and serve immediately with a side of steamed green beans.

If it’s a High Carb Day for you or you have family members who are NOT eating low carb: Serve over steamed brown rice (remember a serving of smart carbs is the size of your fist).