23-Mar-2009
Posted by : XO Fitness
-->
>
OK, I’ll admit standing on one foot sounds a little silly, but try it and you’ll understand why I use this technique with nearly all of my clients.
1) Can you stand on one foot for 30 seconds without tipping over?
If not, you now have your first goal. The ability to support your body weight with one leg is key to preventing falls. Be sure to keep your hips level in the left photo and avoid the right photo!
“This!………………………………………………………….. Not This!!!”
2) So, you can stand on one foot, what about the other foot? Can you stand on one foot significantly longer than the other? If so, start working on the weaker side. The more equal your strength from left to right, the less risk you have of injury.
3) If you have good balance, and can stand on each foot for 30 seconds it is time to start challenging your balance by moving non-weight bearing leg. Focus on standing tall, and lift one leg out in front of you with your foot about 12 inches from the ground, then move it out to the side and finally to the back. The first time you try this use your arms for balance, then make it more challenging by crossing your arms over your chest.
4) Strength training on one foot is a great way to trick your body into using your core muscles as stabilizers. Try doing any strength training move that you usually do either sitting or standing on two feet while standing on only one foot and you will definitely feel some extra muscles kick in! For example: bicep curls, lateral shoulder presses, overhead presses.
05-Mar-2009
Posted by : XO Fitness
-->
>
Here are some new ideas:- new activity
- new workout clothes
- new workout shoes
- new music
- new exercise DVD
A small monetary investment may be all you need to get yourself moving again. Wouldn’t you feel guilty if you let those new shoes just sit there collecting dust?
05-Mar-2009
Posted by : XO Fitness
-->
>Wager a friendly bet:
Anytime you or your friend skips a planned workout the one who cancels has to put $5 into the jar. At the end of the month the person with the best track record gets all the money in the jar!
$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$
05-Mar-2009
Posted by : XO Fitness
-->
>Scheduling four may seem like a lot, but consider the fact that “something will come up” on one of those days and you will have to cancel. In that case, at least you will get three workouts in. Consider that fourth workout as a “bonus” workout. If you complete it, reward yourself!
05-Mar-2009
Posted by : XO Fitness
-->
>
Try this at home: Place a calendar dedicated to keeping track of your workouts in a prominent location such as your refrigerator. - Each day you workout draw a smiley face (or give yourself a sticker) on the calendar.
- Each day you do not workout draw a big red “X” on the day.
If you see XXX you better get a move on! Any week you have more smiley faces than X’s reward yourself!
28-Feb-2009
Posted by : XO Fitness
-->
>Hooray! We made it through February..for a short month it sure seems long!
Congratulations to ALL of you who kept moving this month with our Red Dress Challenge.
This week’s winners are:
Pat W: Montague’s Wine Bar & Cafe Gift Certificate
Dana K: Tonic Salon Gift Certificate
Thanks for participating in the Red Dress Challenge. I hope you found it motivating!
xo-Karin
23-Feb-2009
Posted by : XO Fitness
-->
>
Yesterday we went to the Reforestation Camp to go cross-country skiing for our xo expedition. I inadvertently earned at least two hearts because I could not read the trail map!! Jack (our 8 year old) and I left the lodge at about 4 PM. I was planning to ski with him for 30-45 minutes. Unfortunately, I was more than a little confused by the map and we ended up on a MUCH longer loop. I couldn’t even call Ryan…no signal on my cell phone! We were out for 90 minutes! I am lucky that Jack is a good skier (not to mention a tough kid) and that the sun sets later these days. Jack earned a whole week’s worth of hearts.
Hope you all have started working on your hearts for this week. Try not to get lost while doing so.
xo-Karin
23-Feb-2009
Posted by : XO Fitness
-->
>
We really LOVE snow. These are the BEST snow conditions in 20 years! Get out and enjoy it!http://www.co.brown.wi.us/parks/trails/index.aspOur xo expedition snowshoeing at Barkhausen Waterfowl Refuge is NEXT weekend…February 24 to be exact. We hope you can come!RSVP to ryan@xofitness.com
21-Feb-2009
Posted by : XO Fitness
-->
>Congratulations to the winners of this week’s drawing:
Sara L: Gift Certificate to Montague’s Wine Bar & Cafe
Tami H: “Keep the Beat” Cookbook-Heart Healthy Recipes
One more week to go…keep on logging your exercise!
xo-Karin
14-Feb-2009
Posted by : XO Fitness
-->
>Congratulations to this week’s winners:
Danica: “Keep the Beat” Cookbook-Heart Healthy Recipes
Anne: Gift Certificate to Montague’s Wine Bar & Cafe
You can claim your prize the next time you’re at the studio.
Have a Happy Valentine’s Day!
xo-Karin
“This!………………………………………………………….. Not This!!!”
2) So, you can stand on one foot, what about the other foot? Can you stand on one foot significantly longer than the other? If so, start working on the weaker side. The more equal your strength from left to right, the less risk you have of injury.
3) If you have good balance, and can stand on each foot for 30 seconds it is time to start challenging your balance by moving non-weight bearing leg. Focus on standing tall, and lift one leg out in front of you with your foot about 12 inches from the ground, then move it out to the side and finally to the back. The first time you try this use your arms for balance, then make it more challenging by crossing your arms over your chest.
4) Strength training on one foot is a great way to trick your body into using your core muscles as stabilizers. Try doing any strength training move that you usually do either sitting or standing on two feet while standing on only one foot and you will definitely feel some extra muscles kick in! For example: bicep curls, lateral shoulder presses, overhead presses.
