Our Indoor Cycles Have Arrived

Here's a photo of our much anticipated spin bikes:

And here's a link to our group trainings: http://www.xofitness.com/calendar/month.php

SMART Nutrition Goals

A lot of people resolve to “eat healthier this year”, but it’s simply not specific enough.
Don’t get us wrong, improving your nutrition and/or eating habits is a great idea. Most people know what they could be doing to improve their nutrition: they have lots of good ideas: eat more vegetables, eat less sugar, eat less starch, eat less salt, eat smaller portions, drink more water, and more.

Unfortunately, trying to change ALL of this at once is very overwhelming and sure to fail. Instead, pick ONE area to improve, for instance “eat more vegetables” and really focus on it.

Now, let’s turn it into a SMART goal:

S=Specific: I will increase my vegetable intake to at least 3 servings daily during the month of January.
M=Measureable: I will eat at least 3 servings daily is measurable.
A=Attainable: You CAN do this, just stay focused.
R=Reward-based: I will reward myself with a massage/facial/new shoes (you name it!)
T=Time-framed: I will focus on doing this during the month of January.

By the end of January you will have made eating more vegetables into a habit for you and quite possibly your family. You may decide that you want to continue to focus on vegetables for another month or you may decide it is time to tackle yet another area such as “drink more water”. Either way, you’ve succeeded!

Resolve to finish the Valentines Day 5K, it's SMART

S= Specific: It's a 5K! It's a great distance if you are a beginner or haven't run in a while.
M=Measureable: You CAN finish 3.1 miles even if you have to walk parts of it.
A=Attainable: You CAN do it. You have time to get ready for this event, just get started!
R=Reward-based: You will get a t-shirt, bragging rights AND the run ends at Seroogy's, need I say more?
T=Time-framed: you need to be ready on February 9th the race director will not post-pone the run so you have more time to train!

Here is a link to the Valentine's day run/walk in De Pere, WI.

Here is a link to an easy-to-follow DIY 5K training plan. If you don't think you can stick to it on your own give us a call and we will help you get ready for this event.

Flamingo Stand

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.

Skiing/Sledding Expedition

When? Sunday, January 27; 11am-3pm

Join us for cross country skiing and sledding at one of our favorite Brown County Parks http://www.co.brown.wi.us/parks/parks/neshota-park/. Boasting a nice sledding hill and warming shelter with fireplace, not to mention superbly groomed ski trails this is one of our favorite winter wonderlands! Cost is equipment rental if needed and trail passes for skiers. Ryan will provide lessons for beginners (stride or skate) email ryan@xofitness.com for more details and to reserve your spot. xo fitness clients, families & friends are invited but please RSVP.

Sorry, not everyone gets to ride on Ryan's shoulders!

Ribbon Cutting!

A huge THANK YOU to the De Pere Chamber of Commerce Ambassadors for helping us cut the ribbon!!

Also, we greatly appreciate Tricia Kann contributing her time to give complimentary chair massages.

Is it FOOD or FOOD PRODUCT?

Nutrition Suggestion #1:
Eat ONLY whole foods (whenever possible)! If your grandparents wouldn’t recognize it or it’s ingredients, don’t put it in your mouth!

Nobody’s perfect, so follow the 80/20 rule: 80% of the time, eat whole foods. The rest of the time, eat things that are as whole as possible.

Your assignment: Take a look at the foods in your home. If they have more than 6 ingredients it’s probably a food product, despite all the healthy labeling. If you don’t want to eat it THROW IT OUT! It’s way easier than trying to burn off the calories.

The next time you are at the store…
· Look at the labels: Is it FOOD?
· Skip the cracker & cookie aisle: There’s zero FOOD there.
· Skip the liquid calorie aisle of juices and soft drinks (not FOOD!)
· FOOD never uses any of the following words:
hydrogenated
high fructose
· FOOD usually has:
an expiration date
little or no colorful packaging
few health claims

Brief Disclaimer: xo fitness, LLC and employees do not claim to be dieticians and cannot render specific nutrition advice related to a medical condition or provide detailed nutritional analysis. Individuals seeking these services should see a registered dietician. The information provided here is intended to reflect healthy eating habits as promoted by the USDA’s ‘My Food Pyramid’.

Move of the Month

Squats anytime & anywhere.
They are great for your butt & thighs...
The only equipment you need is a chair!

What to do...

1) Begin in a standing position, feet about hip distance apart.

2) Slowly lower yourself down as if you were going to sit in the chair & lift your arms out in front of you to help you keep your balance.

3) As soon as you feel the chair with your butt stand up again. The object is to keep your weight on your feet and not transfer it to your seat. The chair is only there for security...in case your arms don't work as ballast and you have to sit down!

How many?
Start with 10 in a row (repetitions) and work up to 15.
Take a break and do 10-15 more.

Alignment
Try to keep your knees over your ankles with your weight on your heels. They may move forward slightly, but never allow them to go past your toes.
Also, your knees should not cave in toward each other.

Need more challenge?

Try the Wave
When you stand up, raise your arms overhead and lift up onto your toes...imagine "doing the wave" at Lambeau Field!!
Be sure to do this during the commercials next time you are sitting on the couch watching the Packers...your friends will love you (just kidding!!)

Try Speed Squats
Do as many chair squats as you can in 30 seconds. These are one of my favorites...they will really get your heart pounding!
Sit and rest for 30 seconds, repeat

You are invited to our Grand Opening Celebration

December 10-15

What is happening?

Visit us anytime Monday-Saturday
· Receive a Welcome Folder full of special offers from local businesses
· Register to Win Valuable Door Prizes

Wednesday, December 12
11: 00 am…Relax with a Chair Massage courtesy of Massage Practitioner, Trisha Kann.
11:45 am…Ribbon Cutting…with the De Pere Chamber of Commerce
12:00 pm…“Ask a trainer” with Ryan
12:15 pm…Special 30 minute Core Conditioning session with Karin
11 am- 1 pm…Enjoy Nutritious, delicious snacks and refreshments!

Saturday, December 15
Open House 9:00 am-12:00 pm

Make time for YOU…visit our studio and find out how xo fitness can help you Look Good, Feel Great & Live Life to the Fullest.

Learn some new moves at one of our FREE 30 minute Group Sessions led by a certified personal trainer*
9:00 am... Core Conditioning
10:00 am... Strength & Balance
11:00 am... Mind/Body Stretch

Relax with a 15 minute Chair Massage courtesy of Trisha Kann, Massage Practitioner

Enjoy healthy, nutritious treats including recipies & nutritional information

*Please RSVP for Group Training Sessions you’d like to attend at 339-0630 or karin@xofitness.com

You are invited to our Open House...

Saturday, December 15
9 am-12 pm

Make time for YOU…visit our studio and find out how xo fitness can help you Look Good, Feel Great & Live Life to the Fullest.

Learn some new moves at one of our FREE 30 minute Group Sessions* led by a certified personal trainer:
9 am Core Conditioning
10 am Strength & Balance
11 am Mind/Body Stretch

Relax with a Chair Massage courtesy of Trisha Kann, Massage Practitioner

Enjoy healthy, nutritious treats including recipies & nutritional information

*Please RSVP for Group Training Sessions you’d like to attend at 339-0630 or karin@xofitness.com

Trick or Treating at xo fitness

Lucky us!! Snow White and Tony Stewart made a guest appearance at xo fitness!

We were pleasantly surprised at the number of kids who were excited about the apples. They do look yummy....make sure you have three pieces of fruit TODAY!

Eating Better this Holiday Season

The Holidays seem to be all about food… with all the family get-togethers and office parties it’s easy to over-indulge. Instead of forbidding all the goodies, focus on sticking to your nutrition goals and then, if you still have room for your holiday treat, go for it!

Here are some ideas to help you avoid overdoing it:

1. Fill your plate with fruits and vegetables. These will hopefully fill you up so you don’t head back for a piece of pie. Besides, the fruit might just satisfy your sweet tooth.
2. Engage in lots of conversation. It is hard to talk with your mouth full.
3. Use a small plate. No matter how hard you try you will not be able to load a tiny dessert plate with as many calories as a full-sized dinner plate.
4. Drink water. Try to drink two glasses of water for every one alcoholic beverage and you will have a lot less headaches. Also, water will help you feel fuller.
5. Limit alcohol intake. First of all, alcohol will lower your inhibitions and may make it easier for you to make poor food choices. Secondly, alcohol activates an enzyme in your body that uptakes fat from your blood stream and stores it in your fat cells more easily. Sounds nasty, doesn’t it?

Remember, moderation is the key. Following the 80/20 rule will definitely help you: Eat well 80% of the time and allow yourself a treat now and then. Remember to eat it slowly and really enjoy it!

Fitting in Fitness this Holiday Season

What’s your Holiday Strategy?
We love the holidays and look forward to relaxing with our families. Most of us over-indulge at Thanksgiving or Christmas and let’s face it: We LOVE the FOOD!!! It’s OK not to be perfect every day of the year, so here’s our strategy to keep you fit during this wonderful time of year.

For those who haven’t been exercising:
Start Now! Do a little extra activity today and every day leading up to the holidays and you’ll be rewarded with lower stress, better fitness and a vibrant smile. I’m serious! You can’t help but smile when you’ve reduced your stress and you know you’re more fit than you were before. Fitness is a truly wonderful thing.

Here are some ways to add that extra activity:
· Schedule it! We’re all very busy this time of year. If you schedule your exercise like you would a doctor or dentist appointment you are less likely to skip it.
· Keep track! Invest in a pedometer and see how far your feet take you in a day. Then try to increase the number of steps you take.
· Park at the far end of the mall. You thought we’d say the far end of the parking lot, right? Well, if it is cold and nasty walking inside the mall will seem much more appealing than crossing the parking lot.
· Take a walk at lunchtime. Even better, get a co-worker to go along so you’ve got some to hold you accountable.
· Take your dog or your kids for a walk. They will love it and ask to go again and again.

Just get started and keep going!

For those of you who exercise regularly:
· KEEP IT UP! Now is no time to let it slide. It’s easy to come up with lots of excuses and before you know it, two months have slipped away.
· Do something different. Pick up your pace walking or running up that little hill on your route and get winded once in a while. Research is clear that an occasional challenge is better than repeating the same thing over and over.
· Record it on the calendar. Keeping track of what you’ve done will help you stay on track. Don’t try to be perfect. You may not be able to do something EVERY day, but even three times each week is a great.

That’s our holiday strategy…Get moving & keep moving!
You will have MORE ENERGY and feel LESS STRESSED when you make the commitment to FIT-IN FITNESS.

The older you get the more important it is to exercise regularly.

Here’s why:

Maintain muscle mass to maintain metabolism
Increase bone density
Improve posture
Reduce risk of diabetes
Reduce blood pressure
Improve cholesterol levels
Reduced low-back pain
Decreased risk of falling

“It is magnificent to grow old, if one keeps young…” –Harry E. Fosdick

By working out with a trainer in a safe environment you can strengthen the muscles you need to move through your life with confidence and live your life to the fullest!

Karin Jennings has been certified as a Silversneakers Instructor and as a YMCA of the USA Older Adult Instructor. She has led a wide range of older adult exercise classes over the past 11 years including Balance Conditioning, Low-Impact Aerobics, Water Exercise, and Chair Exercise. She has also worked one-on-one with individuals to teach them exercises they can do at home to improve their balance and strength. You can contact Karin at karin@xofitness.com or call 339-0630.

Halloween Candy

Admit it, we all do it…we eat the leftover Halloween candy. Halloween marks the beginning of the holidays and the start of eating a little too much here and a little too much there and it really adds up by New Years! We have some suggestions to help you avoid nibbling on all that extra candy!

1. Buy less candy to start with. We all live in fear of running out of treats and disappointing the kids, but when was the last time you actually ran out?

2. Buy candy you don’t like. If you LOVE chocolate, hand out fruit chews instead. You will be less likely sample if it is not your all time favorite.

3. Store it out of sight. If you have to climb on a chair and open the highest cupboard you are less likely to nibble than if the candy bowl is sitting on the kitchen counter screaming your name. This will also help your kids forget it exists!

4. Get rid of the leftover candy. Give it away, take it to work or throw it away. It may seem wasteful, but throwing out a few dollars worth of candy is much better than gaining weight and feeling guilty about it.

5. Allow yourself to indulge in one little piece. You don’t have to be perfect. Thankfully Trick-or-treat candy tends to be packaged in small, bite-sized portions. If you allow yourself one piece, you will satisfy that craving. You can even make a deal with yourself to have one treat per day. It beats “being good” all week and then binging.

Tell us what you want!

We are in the process of setting our group training schedule for November & December.

· Please look over our “menu” of group sessions and let us know which ones YOU are interested in and when!
· Let us know if you are just starting out and also if you would prefer to exercise with ONLY beginners.

Please email your preferences to me at karin@xofitness.com.

Cardio x-training
Cross-training is important both physically and mentally. Variety equals more results & less over-use injuries not to mention more fun & less boredom. Expect to build your strength while you expand your aerobic capacity using virtually everything we have.

Core Conditioning
Concentrate on your Core! Train your stabilizer muscles around the abdominal and spinal regions. Utilizing the very best mat Pilates moves, and incorporating both stability and medicine balls, these sessions will help develop strong mid-section, improve your posture, and reduce the risk of low back injury.

Cycle & Strength
Indoor Cycling combined with Muscle Conditioning will improve your cardiovascular fitness, reduce body fat and increase your muscle mass to crank up your metabolism!

Cycle & Mind/Body Stretch
Indoor Cycling combined with Mind/Body Stretch will improve your cardiovascular fitness, reduce body fat, AND improve your flexibility and balance.

HIIT
High Intensity Interval Training. As it sounds, this intermediate to advanced training is for individuals with a solid base of fitness who are looking for a challenge. Expect a gradual warm-up into some more intense moves followed by a cool-down and stretch to start your day with exuberance!

Mind/Body Stretch
Improve your flexibility, muscle endurance, and balance through a wide array of yoga and Pilates moves. We have selected only the safest and most effective moves for the general population. Stretching and breathing are emphasized to enhance relaxation and stress release.

Pre-Natal Fitness
Maintaining your fitness level during your pregnancy is very important. Let’s face it, labor itself is an endurance event you’ll never forget. Exercise through your pregnancy so that you are strong and healthy when the real work of caring for your newborn begins!

Strength & Agility
Muscle conditioning plus full body movements to improve your agility. Intended for individuals with a solid base of fitness looking for a challenge.

Strength & Balance
Muscle conditioning for the upper and lower body combined with balance training. This training session incorporates stability balls, BOSUs, medicine balls, and exercise tubing to challenge your core and improve your balance.

Strength & Balance 60+
Balance training, muscle conditioning, and stretching designed to keep clients 60 and over strong, independent and confident.

Complimentary Group Trainings

Small Group Trainings October 22-November 3

ALL trainings on this schedule (schedule is in main body of newsletter) are 45 minutes and groups are LIMITED to SIX individuals so that we can provide you with personalized attention.

It is VERY IMPORTANT for you to call 339-0630 or email Karin at karin@xofitness.com to reserve your place. We need to know you are attending!!

Session Descriptions:

Core Conditioning
Concentrate on your Core! Train your stabilizer muscles around the abdominal and spinal regions. Utilizing the very best mat Pilates moves, and incorporating stability and medicine balls, these sessions will help develop strong mid-section, improve your posture, and reduce the risk of low back injury.

Strength & Agility
Dynamic muscle conditioning with whole body movements to improve agility. Intended for individuals with a solid base of fitness looking for a challenge.


Mind/Body Stretch
Improve your flexibility, muscle endurance, and balance through a selection of the safest and most effective Yoga and Pilates moves. Stretching and breathing are emphasized to enhance relaxation and stress release.

Strength & Balance
Muscle conditioning for the upper and lower body combined with balance training to challenge your core and improve your balance. Utilizing stability balls, BOSUs, medicine balls, and exercise tubing.

Strength & Balance 60+
Balance training, muscle conditioning, and stretching designed to keep clients 60 and over strong, independent and confident.

Coming soon:
We will be offering an even wider selection of group trainings.
Be sure to let us know what type of group sessions MOST interest YOU.

Studio Hours begin Monday, October 22

Beginning October 22 our reception area will be OPEN

Monday-Saturday 8am-12pm
Monday, Tuesday & Thursday 4pm-6pm

Stop by to find out more about our services or schedule a complimentary personal training session during these times. Our hours will expand in November.

As always, you may call and make an appointment that is convenient for your schedule. Just call (920)339-0630.