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