Thursday, December 11, 2008
Exercise #4: Reach for the Stars
This move is great for improving posture, strengthening upper back and shoulders. To begin, stand with your back and heels against a wall. Bring your elbows up level with your shoulders and hands up against the wall. Keep the backs of hands in contact with the wall as you “reach for the stars”. If this is too challenging, try one arm at a time or step your heels slightly away from the wall. Start with 10 in a row and work up to 15. (These are way harder than they look!!)
Exercise #3: Push-ups
Pushups are great for strengthening your upper body and core. If you can’t do a push-up you’re not alone. Fortunately there are many ways to do a pushup.
Here’s a progression from easiest to hardest:
If you can do 10 reps with good form try the next one on the list.
Speaking of good form, try to maintain a straight line from your shoulders to your heels (or knees). Be sure no matter which push-up you are doing that you are in a "plank" position and NOT bending at the waist to get your face where you think it should be. Tighten up your stomach muscles to help support your back. Be careful not to arch your back. Exhale during the "push" and it will seem easier.
Here’s a progression from easiest to hardest:
- Wall Push-ups: hands on wall, feet 2-3 feet from wall.
- Counter-top push-ups: hands on edge of counter; feet far enough away that you are in a straight line from your head to your heels.
- Couch or Bed push-ups: hands on edge of couch or bed
- Floor push-ups on knees
- Floor push-ups on one knee...these are harder than with both knees on the floor; try it!
- Floor push-ups on toes
If you can do 10 reps with good form try the next one on the list.
Speaking of good form, try to maintain a straight line from your shoulders to your heels (or knees). Be sure no matter which push-up you are doing that you are in a "plank" position and NOT bending at the waist to get your face where you think it should be. Tighten up your stomach muscles to help support your back. Be careful not to arch your back. Exhale during the "push" and it will seem easier.
Exercise #2: Step-ups
These are a great for improving lower body strength and all you need is a stair or stable step stool. Facing the stairs place one foot on bottom step. Slowly lift yourself up and lower yourself down. Try not to push-off with the bottom foot. Perform 10 in a row and work up to 15. Take a break and repeat with other foot up on step.
Similar to the squat, you can do Speed Step-ups: Do as many as you can in 30 seconds; rest 30 seconds and do it again. Work up to 3 sets per leg.
Similar to the squat, you can do Speed Step-ups: Do as many as you can in 30 seconds; rest 30 seconds and do it again. Work up to 3 sets per leg.
Exercise #1: Squats anytime & anywhere
Stand in front of a chair with your feet about hip width apart. Slowly lower yourself down as if you were going to sit in the chair and extend your arms out in front of you for balance. The object is to keep your weight on your feet and not transfer it to your seat.
Stand up again as soon as you feel the chair. Start with 10 in a row and work up to 15. Take a break and repeat. Be sure to keep your knees over your ankles with your weight on your heels and keep your knees from caving in toward one another.
If you need more of a challenge try Speed Squats: Do as many squats as you can in 30 seconds; rest 30 seconds and repeat as many times as you dare. You can also 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!!)
Tuesday, November 11, 2008
Local Run/Walk events
Turkey Trot
Distance: 2 mile/5 mile
When: Thursday, November 27 at 8:30 am
Where: Cornerstone Ice Center, De Pere
More Information:
http://www.festivalturkeytrot.com/
Noodelini
NILLEB Fun Run-Walk (Bellin Course Backwards)
Distance: 10k
When: Saturday, December 13, 9 AM
Where: Baird Park...Green Bay
More Information: Dale Tease, 920-497-3583
Distance: 2 mile/5 mile
When: Thursday, November 27 at 8:30 am
Where: Cornerstone Ice Center, De Pere
More Information:
http://www.festivalturkeytrot.com/
Noodelini
Distance: 5K & 15K
When: Sunday, November 30 at 8 AM
Where: De Pere Community Center
More Information: http://www.midwestsportsevents.com/events.php?EventID=14
You can pick up a registration form at xo fitness!
NILLEB Fun Run-Walk (Bellin Course Backwards)
Distance: 10k
When: Saturday, December 13, 9 AM
Where: Baird Park...Green Bay
More Information: Dale Tease, 920-497-3583
Exercise & Stress Relief:
Using Exercise as a Stress Management Tool
By Elizabeth Scott, M.S., About.com
Updated: October 20, 2008
As our society becomes more health-conscious, there has been an increased focus on the importance of exercise. Many people exercise to control weight and get in better physical condition to become more healthy or physically attractive, but exercise and stress management are also closely linked. Exercise can be an extremely effective stress reliever for several reasons:
Outlet For Frustrations:
When life’s annoyances or frustrating situations build up, you can feel stressed or experience low-grade anger. More high-energy forms of exercise like boxing, martial arts or weight training can also provide an effective release of these negative emotions, turning these otherwise potentially unhealthy emotions into motivation for increased health and well-being.
Exercise and Stress Hormones:
Exercise can decrease ‘stress hormones' like cortisol, and increase endorphins, your body's ‘feel-good’ chemicals, giving your mood a natural boost. (This is the chemistry behind a ‘runner’s high’.)
Distraction:
Physical activity itself can take your mind off of your problems and either redirect it on the activity at hand or get you into a zen-like state. Exercise usually involves a change of scenery as well, either taking you to a gym, a dojo, a boxing ring, a park, a scenic mountain, a biking trail or a neighborhood sidewalk, all of which can be pleasant, low-stress places.
Lookin’ Good:
I have to include this possibly superficial, but significant, benefit of exercise: it helps you lose weight, tone your body, and maintain a healthy glow and a smile. You may feel a subtle but significant boost as your clothes look more flattering on, and you project an aura of increased confidence and strength. Call me shallow, but this does impact many people, and can relieve stress for those who are concerned with their appearance and worry that they don’t look as healthy as they could.
Social Support:
The benefits of social support are well-documented and manifold. Because exercise and physical activity can often involve others, you can enjoy a double dose of stress-relief with the combined benefits of exercise and fun with friends. Whether you’re in a class with others, working out in the gym with a buddy, playing softball in a league or taking a walk or hike with a friend, having others work out with you can make you feel good as well as help motivate you to push harder to get a better workout without it feeling so much like ‘work’.
Increased Health:
While stress can cause illness, illness can also cause stress, with the physical pain, missed activities, feelings of isolation and other costs that come with it. So improving your overall health and longevity with exercise can also save you a great deal of stress in the short run (by strengthening your immunity to colds, the flu and other minor illnesses) and the long run (by helping you stay healthier longer, and enjoy life more because of it).
Resilience To Stress:
That's right, research suggests that physical activity may be linked to lower physiological reactivity toward stress. Simply put, those who get more exercise may become less affected by the stress they face. So, in addition to all the other benefits, exercise may supply some immunity toward future stress as well as a way to cope with current stress. If that's not a great reason to get more active, I don't know what is!
For more ideas and information on exercise and stress management, visit this site’s Exercise Section. Have fun!
By Elizabeth Scott, M.S., About.com
Updated: October 20, 2008
As our society becomes more health-conscious, there has been an increased focus on the importance of exercise. Many people exercise to control weight and get in better physical condition to become more healthy or physically attractive, but exercise and stress management are also closely linked. Exercise can be an extremely effective stress reliever for several reasons:
Outlet For Frustrations:
When life’s annoyances or frustrating situations build up, you can feel stressed or experience low-grade anger. More high-energy forms of exercise like boxing, martial arts or weight training can also provide an effective release of these negative emotions, turning these otherwise potentially unhealthy emotions into motivation for increased health and well-being.
Exercise and Stress Hormones:
Exercise can decrease ‘stress hormones' like cortisol, and increase endorphins, your body's ‘feel-good’ chemicals, giving your mood a natural boost. (This is the chemistry behind a ‘runner’s high’.)
Distraction:
Physical activity itself can take your mind off of your problems and either redirect it on the activity at hand or get you into a zen-like state. Exercise usually involves a change of scenery as well, either taking you to a gym, a dojo, a boxing ring, a park, a scenic mountain, a biking trail or a neighborhood sidewalk, all of which can be pleasant, low-stress places.
Lookin’ Good:
I have to include this possibly superficial, but significant, benefit of exercise: it helps you lose weight, tone your body, and maintain a healthy glow and a smile. You may feel a subtle but significant boost as your clothes look more flattering on, and you project an aura of increased confidence and strength. Call me shallow, but this does impact many people, and can relieve stress for those who are concerned with their appearance and worry that they don’t look as healthy as they could.
Social Support:
The benefits of social support are well-documented and manifold. Because exercise and physical activity can often involve others, you can enjoy a double dose of stress-relief with the combined benefits of exercise and fun with friends. Whether you’re in a class with others, working out in the gym with a buddy, playing softball in a league or taking a walk or hike with a friend, having others work out with you can make you feel good as well as help motivate you to push harder to get a better workout without it feeling so much like ‘work’.
Increased Health:
While stress can cause illness, illness can also cause stress, with the physical pain, missed activities, feelings of isolation and other costs that come with it. So improving your overall health and longevity with exercise can also save you a great deal of stress in the short run (by strengthening your immunity to colds, the flu and other minor illnesses) and the long run (by helping you stay healthier longer, and enjoy life more because of it).
Resilience To Stress:
That's right, research suggests that physical activity may be linked to lower physiological reactivity toward stress. Simply put, those who get more exercise may become less affected by the stress they face. So, in addition to all the other benefits, exercise may supply some immunity toward future stress as well as a way to cope with current stress. If that's not a great reason to get more active, I don't know what is!
For more ideas and information on exercise and stress management, visit this site’s Exercise Section. Have fun!
Monday, November 10, 2008
Exercise & Immunity
By Elizabeth Quinn, About.com
Updated: January 9, 2008
The average adult has two to three upper respiratory infections each year. We are exposed to viruses all day long, but some people seem more susceptible to catching colds or the flu. The following factors have all been associated with impaired immune function and increased risk of catching colds:
· old age
· cigarette smoking
· stress
· poor nutrition
· fatigue and lack of sleep
· over-training
Regular Moderate Exercise Boosts ImmunityHowever, there are some things that seem to protect us from picking up colds. One of those things appears to be moderate, consistent exercise. More and more research is finding a link between moderate, regular exercise and a strong immune system.
Early studies reported that recreational exercisers reported fewer colds once they began running. Moderate exercise has been linked to a positive immune system response and a temporary boost in the production of macrophages, the cells that attack bacteria. It is believed that regular, consistent exercise can lead to substantial benefits in immune system health over the long-term.
More recent studies have shown that there are physiological changes in the immune system as a response to exercise. During moderate exercise immune cells circulate through the body more quickly and are better able to kill bacteria and viruses. After exercise ends, the immune system generally returns to normal within a few hours, but consistent, regular exercise seems to make these changes a bit more long-lasting.
According to professor David Nieman, Dr. PH., of Appalachian State University, when moderate exercise is repeated on a near-daily basis there is a cumulative effect that leads to a long-term immune response. His research showed that those who walk at 70-75 percent of their VO2 Max for 40 minutes per day had half as many sick days due to colds or sore throats as those who don't exercise.
Link to entire article:
http://sportsmedicine.about.com/od/injuryprevention/a/Ex_Immunity.htm
Updated: January 9, 2008
The average adult has two to three upper respiratory infections each year. We are exposed to viruses all day long, but some people seem more susceptible to catching colds or the flu. The following factors have all been associated with impaired immune function and increased risk of catching colds:
· old age
· cigarette smoking
· stress
· poor nutrition
· fatigue and lack of sleep
· over-training
Regular Moderate Exercise Boosts ImmunityHowever, there are some things that seem to protect us from picking up colds. One of those things appears to be moderate, consistent exercise. More and more research is finding a link between moderate, regular exercise and a strong immune system.
Early studies reported that recreational exercisers reported fewer colds once they began running. Moderate exercise has been linked to a positive immune system response and a temporary boost in the production of macrophages, the cells that attack bacteria. It is believed that regular, consistent exercise can lead to substantial benefits in immune system health over the long-term.
More recent studies have shown that there are physiological changes in the immune system as a response to exercise. During moderate exercise immune cells circulate through the body more quickly and are better able to kill bacteria and viruses. After exercise ends, the immune system generally returns to normal within a few hours, but consistent, regular exercise seems to make these changes a bit more long-lasting.
According to professor David Nieman, Dr. PH., of Appalachian State University, when moderate exercise is repeated on a near-daily basis there is a cumulative effect that leads to a long-term immune response. His research showed that those who walk at 70-75 percent of their VO2 Max for 40 minutes per day had half as many sick days due to colds or sore throats as those who don't exercise.
Link to entire article:
http://sportsmedicine.about.com/od/injuryprevention/a/Ex_Immunity.htm
Regular Exercise Can Beat The Blues...
Even When Prescription Drugs Can’t
By Kathryn HawkinsGimundo Correspondent
Depression is a big deal. Up to 20 percent of the population will have a case of clinical depression at some point in their lives — if you haven’t dealt with it yourself, you probably know someone who has.
Most people take prescription medications like Prozac to push away the blues. But when the drugs don’t work, what can you do?
For a start, why not walk the dog, ride a bike, or swim a few laps at the local Y?
According to a recent study, regular exercise can significantly improve the outlook for individuals with depression, even when prescription medication’s proven ineffective.
In the study, numerous women were assigned to a twice-weekly fitness class over an 8-month period. Though all trial members took prescription drugs for their depression, it seems that the body’s natural endorphins are more effective than the work of any pharmacist: The regular exercisers in the group were in far better spirits than the couch potatoes at the study’s conclusion.
Whether or not you’re suffering from depression, it can’t hurt to get outside for a while. We’re not telling you to start training for a 10K or anything — but even if you’re already feeling good, you’ll be surprised how much a daily walk or run could lift your spirits.
source: http://www.gimundo.com/Articles/Daily/411/7/30/2007/Regular_Exercise_Can_Beat_the_Blues,_Even_When_Prescription_Drugs_Can%E2%80%99t
By Kathryn HawkinsGimundo Correspondent
Depression is a big deal. Up to 20 percent of the population will have a case of clinical depression at some point in their lives — if you haven’t dealt with it yourself, you probably know someone who has.
Most people take prescription medications like Prozac to push away the blues. But when the drugs don’t work, what can you do?
For a start, why not walk the dog, ride a bike, or swim a few laps at the local Y?
According to a recent study, regular exercise can significantly improve the outlook for individuals with depression, even when prescription medication’s proven ineffective.
In the study, numerous women were assigned to a twice-weekly fitness class over an 8-month period. Though all trial members took prescription drugs for their depression, it seems that the body’s natural endorphins are more effective than the work of any pharmacist: The regular exercisers in the group were in far better spirits than the couch potatoes at the study’s conclusion.
Whether or not you’re suffering from depression, it can’t hurt to get outside for a while. We’re not telling you to start training for a 10K or anything — but even if you’re already feeling good, you’ll be surprised how much a daily walk or run could lift your spirits.
source: http://www.gimundo.com/Articles/Daily/411/7/30/2007/Regular_Exercise_Can_Beat_the_Blues,_Even_When_Prescription_Drugs_Can%E2%80%99t
Tuesday, September 16, 2008
The "un-do" stretch
Whether you use a stability ball, a foam roller or a BOSU (both sides up) as a prop this is a great stretch for the muscles of your chest region which tend to get short and tight during daily activities.
Want to order a ball, BOSU or foam roller? Contact us! karin@xofitness.com
Wednesday, September 10, 2008
Simple Soup
OK, I admit I have a hard time following a recipe. Either I don't have all the ingredients or I don't like all the ingredients. When I make soup at home I make it up as I go along.
Getting started....This part is always the same:
Saute 1 small chopped onion and a couple cloves of crushed garlic in canola oil in a large sauce pan until soft.
Add 4 cups of water and stir in 2 tablespoons of "Better than Bouillon" vegetable base. You can find a jar of this in the same aisle as the soup. You may also buy broth all ready made up.
Now you can be creative with the Veggies:
I would recommend adding only 3 or 4 veggies otherwise you have leftovers forever!! Keep in mind that some vegetables will take longer than others to cook...carrots, kohlrabi, celery and cauliflower should go in the pot before zuchini, mushrooms and sweet potatoes so that they get a head start for a few minutes.
Let it simmer until the veggies are soft. Start poking them to check after 25 minutes or so.
Once the veggies are moslty cooked:
Add can of beans...either kidney beans or chick peas are a good choice.
You may also add a can of crushed or diced tomatoes.
Heat thoroughly and enjoy.
Getting started....This part is always the same:
Saute 1 small chopped onion and a couple cloves of crushed garlic in canola oil in a large sauce pan until soft.
Add 4 cups of water and stir in 2 tablespoons of "Better than Bouillon" vegetable base. You can find a jar of this in the same aisle as the soup. You may also buy broth all ready made up.
Now you can be creative with the Veggies:
- 4 Carrots (peeled & sliced)
- 1 large Sweet Potato (peeled & diced)
- 1 medium Kohlrabi (peeled & diced)
- 2 stalks Celery (chopped)
- 1 medium Zuchini (peeled & sliced)
- 1 cup Cauliflower
- 1 cup Mushrooms (sliced)
I would recommend adding only 3 or 4 veggies otherwise you have leftovers forever!! Keep in mind that some vegetables will take longer than others to cook...carrots, kohlrabi, celery and cauliflower should go in the pot before zuchini, mushrooms and sweet potatoes so that they get a head start for a few minutes.
Let it simmer until the veggies are soft. Start poking them to check after 25 minutes or so.
Once the veggies are moslty cooked:
Add can of beans...either kidney beans or chick peas are a good choice.
You may also add a can of crushed or diced tomatoes.
Heat thoroughly and enjoy.
Apples fight Metabolic Syndrome
Not eating your apple a day? Perhaps you should be. Adults who eat apples, apple juice and applesauce have a significantly reduced risk of metabolic syndrome, a cluster of health problems that are linked to numerous chronic diseases such as diabetes and cardiovascular disease.
The study results, presented at the Experimental Biology 2008 meeting in April, were derived from an analysis of adult food consumption data collected in the 1999-2004 National Health and Nutrition Examination Survey (NHANES), the government’s largest food consumption and health database.
Victor Fulgoni, PhD, analyzed the data, specifically looking at the association between consumption of apples and apple products, nutrient intake and various physiological parameters related to metabolic syndrome. When compared to non-consumers, adult apple product consumers had a 27% decreased likelihood of being diagnosed with metabolic syndrome.
Fulgoni notes, “We found that adults who eat apples and apple products have smaller waistlines that indicate less abdominal fat, lower blood pressure and a reduced risk for developing what is known as the metabolic syndrome.”
In addition to having a 30% decreased likelihood for elevated diastolic blood pressure and a 36% decreased likelihood for elevated systolic blood pressure, apple product consumers also had a 21% reduced risk of increased waist circumference—all predictors of cardiovascular disease and an increased likelihood of metabolic syndrome. Additionally, adult apple product consumers had significantly reduced C-reactive protein levels, another measurable marker related to cardiovascular risk. Furthermore, apple product consumers’ diets were healthier than non-consumers. They had a greater intake of fruit and key nutrients, including dietary fiber, vitamins A and C, calcium and potassium. These consumers also ate less total fat, saturated fat, discretionary fat and added sugars.
Metabolic syndrome is believed to affect an estimated 36 million Americans. Metabolic syndrome, also known as Syndrome X and insulin resistance syndrome, is defined as having three or more of the associated symptoms, which include elevated blood pressure, increased waist size and abdominal fat, and elevated c-reactive protein levels.
Source: Fulgoni, V., Fulgoni S., Haaga, S., Ebert, A. Apple consumption is associated with increased nutrient intakes and reduced risk of metabolic syndrome in adults from the National health and Nutrition Examination Survey (1999-2004). Experimental Biology 2008 Poster Presentation (unpublished).
The study results, presented at the Experimental Biology 2008 meeting in April, were derived from an analysis of adult food consumption data collected in the 1999-2004 National Health and Nutrition Examination Survey (NHANES), the government’s largest food consumption and health database.
Victor Fulgoni, PhD, analyzed the data, specifically looking at the association between consumption of apples and apple products, nutrient intake and various physiological parameters related to metabolic syndrome. When compared to non-consumers, adult apple product consumers had a 27% decreased likelihood of being diagnosed with metabolic syndrome.
Fulgoni notes, “We found that adults who eat apples and apple products have smaller waistlines that indicate less abdominal fat, lower blood pressure and a reduced risk for developing what is known as the metabolic syndrome.”
In addition to having a 30% decreased likelihood for elevated diastolic blood pressure and a 36% decreased likelihood for elevated systolic blood pressure, apple product consumers also had a 21% reduced risk of increased waist circumference—all predictors of cardiovascular disease and an increased likelihood of metabolic syndrome. Additionally, adult apple product consumers had significantly reduced C-reactive protein levels, another measurable marker related to cardiovascular risk. Furthermore, apple product consumers’ diets were healthier than non-consumers. They had a greater intake of fruit and key nutrients, including dietary fiber, vitamins A and C, calcium and potassium. These consumers also ate less total fat, saturated fat, discretionary fat and added sugars.
Metabolic syndrome is believed to affect an estimated 36 million Americans. Metabolic syndrome, also known as Syndrome X and insulin resistance syndrome, is defined as having three or more of the associated symptoms, which include elevated blood pressure, increased waist size and abdominal fat, and elevated c-reactive protein levels.
Source: Fulgoni, V., Fulgoni S., Haaga, S., Ebert, A. Apple consumption is associated with increased nutrient intakes and reduced risk of metabolic syndrome in adults from the National health and Nutrition Examination Survey (1999-2004). Experimental Biology 2008 Poster Presentation (unpublished).
Great ideas from clients
Great Idea #1: Frozen Grapes
Thanks to Denise K. this is now one of my kids' favorite treats. Just put some grapes in a ziploc baggie and freeze them. They come out like little frozen popsicles with alot less sugar. Grown-ups like them too!
Great Suggestion #2: A substitute for ice cream
Lyn recommends this recipe from "The South Beach Diet"
Mocha Ricotta Creme
1/2 cup part-skim ricotta cheese
1/2 tsp. unsweetened cocoa powder
1/4 tsp. vanilla
1 pkg. sugar substitute
dash espresso powder
5 chocolate chips
Mix together the ricotta, cocoa powder, vanilla, and sugar substitute in a dessert bowl. Serve with a dusting of espresso powder (if you've got it) and the chocolate chips.
Calories: 261
Protien: 15 g
Carbohydrates: 17 g
Fat: 14 g
Thanks to Denise K. this is now one of my kids' favorite treats. Just put some grapes in a ziploc baggie and freeze them. They come out like little frozen popsicles with alot less sugar. Grown-ups like them too!
Great Suggestion #2: A substitute for ice cream
Lyn recommends this recipe from "The South Beach Diet"
Mocha Ricotta Creme
1/2 cup part-skim ricotta cheese
1/2 tsp. unsweetened cocoa powder
1/4 tsp. vanilla
1 pkg. sugar substitute
dash espresso powder
5 chocolate chips
Mix together the ricotta, cocoa powder, vanilla, and sugar substitute in a dessert bowl. Serve with a dusting of espresso powder (if you've got it) and the chocolate chips.
Calories: 261
Protien: 15 g
Carbohydrates: 17 g
Fat: 14 g
Sunday, August 10, 2008
Omega 3 Fatty Acids
Let’s list the growing list of benefits of Omega 3’s as noted in “You On a Diet” by doctors Michael F. Roizen and Mehmet C. Oz (Go buy this book today, it’s both illuminating and entertaining!). Omega 3’s:
- Act as an anti-inflammatory
- Improve arterial function & clear cholesterol
- Improve blood cholesterol composition (raise HDL’s & lower LDL’s)
- Improve brain function
- Improve desire (you know what I mean and no, I’m not making it up!)
- Antidepressant function (studied in pregnant women but likely applicable to everyone)
In addition to the above (and mentioned in our August 2008 xo fitnews), a study published in the April 2006 edition of Surgical Neurology strongly indicated that supplementing Omega 3’s can actually reduce neck and back pain. Many of the study participants actually discontinued using NSAIDS (anti-inflammatory drugs) to manage their neck and back pain.
Roizen and Oz advise either eating (3) four ounce servings per week of fish (usually deep sea fish like salmon or tuna), eating an ounce of walnuts a day, or taking a 2000mg fish oil tablet daily. Other popular sources of Omega threes are avocados, almonds and other nuts, pumpkin seeds, flax seeds and flax seed oil, as well as dark leafy greens like kale, spinach and broccoli. Olive oil and canola oil are good sources and I honestly can't think why a person would have any other oil in their house.
Recently, many products have also come onto the market featuring Omega 3's. Look for whole grain breads and even tortillas with flax seed, not to mention margerines, eggs and pastas (like Barilla plus).
The final word on Omega 3's is not that you want to ADD them to your diet...you want to REPLACE poor sources (corn oil) with good sources (olive or canola oil).
3 great summer recipes: Pesto, Hummus & Fresh Salsa
Summer always brings opportunities to savor vegetables fresh from the garden and enjoy them with friends at a backyard gathering. Here are three of my favorite recipes that either use fresh farmers market ingredients (pesto, salsa) or are my favorite to bring to a party (hummus & salsa).
Let's start with Pesto since it is packed with Omega 3's:
Let's start with Pesto since it is packed with Omega 3's:
- 1 bunch Fresh Basil: Washed, Stems removed and Chopped coarsely.
- 1/4 to 1/2c Olive Oil (Omega 3's)
- 1 clove garlic
- 1/3c Walnuts (Omega 3's) or pine nuts or raw peanuts
- 1/2t Salt
Blend 1/4c olive oil, salt and garlic in blender. Slowly add chopped fresh basil. Blend coarsely, adding olive oil as needed to create a thick paste. Blend in nuts. Salt to taste and freeze any extra in small containers with little air gap.
Pesto is good on Barilla Plus Pasta (more Omega 3's!), but have you ever made a salad by simply mixing pesto, fresh mozzarella balls and halved cherry tomatoes? Wow! It's extraordinary and a real spotlight of a meal.
Hummus is a favorite food of mine and it is SO simple:
- 1 can chick peas (AKA garbanzo beans) drained (liquid reserved)
- 1 large clove garlic, crushed
- 2 T sesame tahini
- 2 T olive oil
- 1/2 t salt
- 3+ t lemon juice
- optional: chopped fresh parsley
Coarsely mash the chick peas with a fork or potato masher. Then mash in all the other ingredients, adding some of the reserved liquid to achieve a thick paste. Finished hummus is naturally a bit lumpy, so don't worry about getting it perfectly smooth. Experiment and enjoy. Salt to taste.
And Finally, Fresh Salsa. Possibly the best blend of all that fresh goodness of the Farmer's Market.
- 4-6 tomatoes finely diced
- 1 bunch cilantro, rinsed, stems removed and finely chopped.
- 1-2 cloves garlic (careful, raw garlic can add serious heat!)
- 1 jalepeno pepper, seeds and veins removed. Finely chopped
- 1 bunch green peppers, thinly sliced or finely chopped
- 1/2 to whole lemon juice (3+ tablespoons)
- 1 T Olive Oil
- 1 T vinegar (cider, wine or rice vinegar)
- 1/2 t salt (salt to taste)
Mix ingredients together and allow to rest for at least 1/2 hour before serving.
Monday, June 9, 2008
Changes to our June Group Trainings
What's new??? We are offering more evening CARDIO!
- Mondays: Cardio Circuit 7:05-7:35 PM followed immediately by Mind-Body Stretch 7:35-8:05 PM.
- Wednesdays: Indoor Cycling 7:05-7:35 PM followed imediately by Core Conditioning 7:35-8:05 PM
You may attend BOTH the 7:05 CARDIO and the 7:35 Mind-Body Stretch/Core Conditioning or opt to attend only one or the other. Either way, it will count as one group training.
If you have all ready scheduled for for either Mind-Body Stretch or Core Conditioning in June your name has been added to the preceding Cardio session. I encourage you to give it a try...please let us know if you are not interested in attending.
Please contact us if you have any questions or to reserve your place in a group training.
Here's the schedule, Click on the picture to make it large.
10k Do's & Don'ts
Pre-event thoughts for those of you running or walking the Bellin run (or any 10k)
1. The number one rule: Don’t do anything new on race day. That goes for new socks, shoes, shorts, shirts, foods, energy drinks and many other things you’ll be tempted to try. Bad idea!
2. Try to be well hydrated by race day. For sheer simplicity, this means that your urine should be very pale yellow or clear. An extra glass of water or two the day before will usually do it. That said, overdoing it can make for a very uncomfortable run.
3. Eat a normal light breakfast two to three hours before the run, but nothing too hard to digest. Most runners choose a ripe banana and cereal or peanut butter toast. If you haven’t eaten this breakfast before a run, pick something that worked well for you on a regular training run.
4. For a 10k, no special meal is required the night before. For this length event, your muscles already have the glycogen they need, so gorging or ‘carbo loading’ is unnecessary. Eating spicy foods or heavy, hard to digest foods is generally a bad idea. A light pasta meal and a salad can be a good choice.
5. If you normally drink coffee, be sure to have some with the light breakfast 2-3 hours before the run . A caffeine headache is the last thing you need! If you don’t drink coffee, now is no time to try it unless you’ve tried it on a training run with good results.
6. Use the bathroom at home or at the gas station on the way to the run. Waiting to use a porta-potty right before the run starts qualifies as my least favorite thing to do.
7. In the week and a half leading up to the run, you should be tapering your workouts. Your body gains fitness when it gets a chance to recover. With this in mind your last run should only be 2 miles two days before race day and the day before is a usually a 1-2 mile walk.
8. The most important tip: Smile. How amazing is it to be able to walk or run an event like this? Smiling will make you feel energized and help you in ways too numerous to mention.
Good luck to all of you! Karin too!!!
1. The number one rule: Don’t do anything new on race day. That goes for new socks, shoes, shorts, shirts, foods, energy drinks and many other things you’ll be tempted to try. Bad idea!
2. Try to be well hydrated by race day. For sheer simplicity, this means that your urine should be very pale yellow or clear. An extra glass of water or two the day before will usually do it. That said, overdoing it can make for a very uncomfortable run.
3. Eat a normal light breakfast two to three hours before the run, but nothing too hard to digest. Most runners choose a ripe banana and cereal or peanut butter toast. If you haven’t eaten this breakfast before a run, pick something that worked well for you on a regular training run.
4. For a 10k, no special meal is required the night before. For this length event, your muscles already have the glycogen they need, so gorging or ‘carbo loading’ is unnecessary. Eating spicy foods or heavy, hard to digest foods is generally a bad idea. A light pasta meal and a salad can be a good choice.
5. If you normally drink coffee, be sure to have some with the light breakfast 2-3 hours before the run . A caffeine headache is the last thing you need! If you don’t drink coffee, now is no time to try it unless you’ve tried it on a training run with good results.
6. Use the bathroom at home or at the gas station on the way to the run. Waiting to use a porta-potty right before the run starts qualifies as my least favorite thing to do.
7. In the week and a half leading up to the run, you should be tapering your workouts. Your body gains fitness when it gets a chance to recover. With this in mind your last run should only be 2 miles two days before race day and the day before is a usually a 1-2 mile walk.
8. The most important tip: Smile. How amazing is it to be able to walk or run an event like this? Smiling will make you feel energized and help you in ways too numerous to mention.
Good luck to all of you! Karin too!!!
xo expedition-rafting
June 1: We had lots of interest in a whitewater expedition but it turned out that everyone had other activities planned for this weekend. We took the opportunity to try a new river and use our bikes to shuttle our car. Look for a quiet water expedition later this summer.
Click on the map to make it LARGE. (The blue line is the river and the green is our biking shuttle route.)
Ryan & I took inflatable canoes down a section of the Pike River in Marinette County about 1 1/2 hours North of Green Bay in Amberg, WI. The inflateable Seyvlors are great because they are nearly impossible to flip over and they bounce off rocks and each other like bumper boats.
A quiet stretch of the Pike...
Hope you can join us on our next expedition...
Click on the map to make it LARGE. (The blue line is the river and the green is our biking shuttle route.)
Ryan & I took inflatable canoes down a section of the Pike River in Marinette County about 1 1/2 hours North of Green Bay in Amberg, WI. The inflateable Seyvlors are great because they are nearly impossible to flip over and they bounce off rocks and each other like bumper boats.
Ryan at the put-in just below Dave's Falls. 
Karin trying to avoid rocks!
Karin trying to avoid rocks!
Ryan at Bull Falls
A quiet stretch of the Pike...
Hope you can join us on our next expedition...Wednesday, April 30, 2008
May Madness Med-ball Move O' the Month
It doesn't get any easier than this: Medicine Ball Squat Pushes:
Variation 1: Squat, Stand and Press the ball overhead.
There you have it. Three great exercises that can challenge everyone. Need a med-ball? Go Here. Otherwise, use a light handweight and get squatting!
- Grab a medicine ball or light handweight (4-6lbs)
- Squat and press it out.
- Repeat Repeatedly!!!
Variation 1: Squat, Stand and Press the ball overhead.
Variation 2: Press the ball overhead as you squat! Very Challenging!!!
There you have it. Three great exercises that can challenge everyone. Need a med-ball? Go Here. Otherwise, use a light handweight and get squatting!
xo warmup & cooldown tips
Why warm-up?
Ankle Circles...you get the idea!
The body does not respond very well going from inactivity to very intense activity. The cardio-vascular, musculo-skeletal, neurological and metabolic energy pathways need to be gradually stimulated in order to perform at an optimal level. Muscles that are warm have a much better ability to extract and utilize oxygen to produce energy. As muscles warm up, the enzyme activity level is increased. This means that fats and sugars are broken down more rapidly, and more energy and less lactic acid (the burning sensation) will be produced. This will of course, enhance your performance and increase your ability to burn fat!
Before you walk or run:
Start with a few simple moves to warm-up your ankles such as tapping your toes, heel raises, and ankle circles. Then, begin walking at a moderate pace and gradually increase your pace. If you intend to run, walk for at least 5 minutes and you will feel much better when you begin to run. Save stretching for the cool-down.
Toe lifts: A great exercise for reducing Shin Splints!!! Heel Lifts
Ankle Circles...you get the idea!
Why cool-down?
Your body also does not respond very well going from intense activity to complete rest. Your heart, lungs, muscles, joints, and energy systems require a gradual cool-down to avoid blood pooling in the lower extremities, dizziness and to assist in the recovery process.
After you walk or run:
If you run, Your muscles are all warmed up at the end of your workout. This is the BEST time to work on your flexibility. Many people blow-off this part of the workout, but flexibility training is just as important as cardiovascular and strength training.
After you walk or run:
If you run, Your muscles are all warmed up at the end of your workout. This is the BEST time to work on your flexibility. Many people blow-off this part of the workout, but flexibility training is just as important as cardiovascular and strength training.
Classic Calf Stretch and Quad stretch (use something for support, don't arch your back!)
Hamstring Stretch & Hip Flexor Stretches.
Two reasons to stretch:
1) Stretching reduces delayed onset muscle soreness (DOMS) which you typically experience 24-48 hours after a workout.
2) Good flexibility will improve your posture and reduce low back pain. If you are tight in either your hamstrings or hip flexors they will pull your back out of neutral alignment an force you into positions which will strain your low back muscles.
1) Stretching reduces delayed onset muscle soreness (DOMS) which you typically experience 24-48 hours after a workout.
2) Good flexibility will improve your posture and reduce low back pain. If you are tight in either your hamstrings or hip flexors they will pull your back out of neutral alignment an force you into positions which will strain your low back muscles.
Monday, April 28, 2008
Outdoors or Indoors
GO OUTDOORS
The Fox River Trail is right out our back door which makes it easy to get out and get going. To make it even more convenient, xo fitness sells annual trail passes ($20) which you need in order to bike or blade. You can walk or run on the trail without a pass.
STAY INDOORS
On days it is too hot, too cold or too rainy you can always opt to complete your cardio training indoors.
The Fox River Trail is right out our back door which makes it easy to get out and get going. To make it even more convenient, xo fitness sells annual trail passes ($20) which you need in order to bike or blade. You can walk or run on the trail without a pass.
STAY INDOORS
On days it is too hot, too cold or too rainy you can always opt to complete your cardio training indoors.
Wednesday, April 16, 2008
Orienteering at Glacial Blue
What? Orienteering
If you like maps and enjoy walking in the woods this expedition is for you. The short course is approximately 2-3 km. Join Ryan Jennings, 2005 State Orienteering Champ for one of his favorite activities!
When? Saturday, May 3
Arrive as early as 11:30 am for a lesson.
Begin the course anytime between noon and 1 pm.
Where? Glacial Blue (near West Bend)
Hwy 41 south to West Bend, exit Hwy 33 east. Go north on Hwy. 45 about 2 miles, then exit on Hwy D. Go about 1 mile west(left) on Hwy D to Wildwood Rd. Go a short distance south on Wildwood Rd.(left) to Beaver Dam Road. Go 1 mile east(left) on Beaver Dam Road to the park, which is on the north side of Beaver Dam Road and just west and alongside of Hwy 45. Watch for signs which look just like the markers.
Who? xo fitness clients & friends are invited but please RSVP. The Badger Orienteering event is open to the public.
What to bring? Dress in layers according to forecast; compass, water bottle & snacks.BE PREPARED FOR THORNY BUSHES/PRICKLY ASH...this means no shorts even if it is 80 degrees!
Cost? $10 registration fee payable to Badger Orienteering at the event.
Lessons available: Ryan will give you direction to help you get started with your map and compass beginning at about 11:30 am
RSVP to attend or find out more: email ryan@xofitness.com or call (920) 339-0630
If you like maps and enjoy walking in the woods this expedition is for you. The short course is approximately 2-3 km. Join Ryan Jennings, 2005 State Orienteering Champ for one of his favorite activities!
When? Saturday, May 3
Arrive as early as 11:30 am for a lesson.
Begin the course anytime between noon and 1 pm.
Where? Glacial Blue (near West Bend)
Hwy 41 south to West Bend, exit Hwy 33 east. Go north on Hwy. 45 about 2 miles, then exit on Hwy D. Go about 1 mile west(left) on Hwy D to Wildwood Rd. Go a short distance south on Wildwood Rd.(left) to Beaver Dam Road. Go 1 mile east(left) on Beaver Dam Road to the park, which is on the north side of Beaver Dam Road and just west and alongside of Hwy 45. Watch for signs which look just like the markers.
Who? xo fitness clients & friends are invited but please RSVP. The Badger Orienteering event is open to the public.
What to bring? Dress in layers according to forecast; compass, water bottle & snacks.BE PREPARED FOR THORNY BUSHES/PRICKLY ASH...this means no shorts even if it is 80 degrees!
Cost? $10 registration fee payable to Badger Orienteering at the event.
Lessons available: Ryan will give you direction to help you get started with your map and compass beginning at about 11:30 am
RSVP to attend or find out more: email ryan@xofitness.com or call (920) 339-0630
Orienteering at Ottawa Lakes
What? Orienteering
If you like maps and enjoy walking in the woods this expedition is for you. The short course is approximately 2-3 km. Join Ryan Jennings, 2005 State Orienteering Champ for one of his favorite activities!
When? Sunday, April 20
11:30 am for lessons
Begin the course anytime between 12-1 pm
Where? Ottawa Lakes (near Oconomowoc)
From I-94 take hwy 67 south and keep going until you get to ZZ. Continue on hwy 67/ZZ until you can turn left/east on ZZ.
The start is about 600 meters from the intersection of 67 and ZZ. The start of the Ottawa Trails event wil ve across the road from the Scuppernong Trails parking lot. This is about 1 mile west of the horse trail parking lot, but still on ZZ.
Watch for signs which look just like the markers.
Who? xo fitness clients & friends are invited but please RSVP. The Badger Orienteering event is open to the public.
What to bring? Dress in layers according to forecast; compass, water bottle & snacks.
BE PREPARED FOR THORNY BUSHES/PRICKLY ASH...this means no shorts even if it is 80 degrees!
Cost? $10 registration fee payable to Badger Orienteering at the event.
Lessons available: Ryan will give you direction to help you get started with your map and compass.
RSVP to attend or find out more: email ryan@xofitness.com or call (920) 339-0630
If you like maps and enjoy walking in the woods this expedition is for you. The short course is approximately 2-3 km. Join Ryan Jennings, 2005 State Orienteering Champ for one of his favorite activities!
When? Sunday, April 20
11:30 am for lessons
Begin the course anytime between 12-1 pm
Where? Ottawa Lakes (near Oconomowoc)
From I-94 take hwy 67 south and keep going until you get to ZZ. Continue on hwy 67/ZZ until you can turn left/east on ZZ.
The start is about 600 meters from the intersection of 67 and ZZ. The start of the Ottawa Trails event wil ve across the road from the Scuppernong Trails parking lot. This is about 1 mile west of the horse trail parking lot, but still on ZZ.
Watch for signs which look just like the markers.
Who? xo fitness clients & friends are invited but please RSVP. The Badger Orienteering event is open to the public.
What to bring? Dress in layers according to forecast; compass, water bottle & snacks.
BE PREPARED FOR THORNY BUSHES/PRICKLY ASH...this means no shorts even if it is 80 degrees!
Cost? $10 registration fee payable to Badger Orienteering at the event.
Lessons available: Ryan will give you direction to help you get started with your map and compass.
RSVP to attend or find out more: email ryan@xofitness.com or call (920) 339-0630
Tuesday, April 8, 2008
Sunday, March 2, 2008
Functional Movement Screen now available
At xo fitness, we believe everybody is an athlete. Whether you are inclined to sports or mostly just reclined to watch them, you rely on your body every day to move you about. If you aren't moving your body the way it was intended, you are setting yourself up for injury.
The truth is that nearly everyone compensates. Some of us have tight hamstrings (the muscles running along the backs of your thighs) and we are forced to rely on the flexibility in our back when we pick things up off the floor. Weak muscles are automatically supported by nearby muscles to get the job done. Either of these situations make us inefficient and prone to injury because we aren't using the right muscles for the right job.
It makes no sense to exercise and reinforce a bad movement pattern. You've got to identify and fix the problem first, and then work to get stronger. Anything else is building the house before the foundation is complete.
So how can we identify our flexibility and strength deficiencies? A physical therapist named Gray Cook developed the Functional Movement Screen to quickly identify mobility and stability problems and assign corrective exercises to fix these problems. We are proud to offer Functional Movement Screening (FMS) to our clients. Ask us how it might be applied to your active lifestyle.
The truth is that nearly everyone compensates. Some of us have tight hamstrings (the muscles running along the backs of your thighs) and we are forced to rely on the flexibility in our back when we pick things up off the floor. Weak muscles are automatically supported by nearby muscles to get the job done. Either of these situations make us inefficient and prone to injury because we aren't using the right muscles for the right job.
It makes no sense to exercise and reinforce a bad movement pattern. You've got to identify and fix the problem first, and then work to get stronger. Anything else is building the house before the foundation is complete.
So how can we identify our flexibility and strength deficiencies? A physical therapist named Gray Cook developed the Functional Movement Screen to quickly identify mobility and stability problems and assign corrective exercises to fix these problems. We are proud to offer Functional Movement Screening (FMS) to our clients. Ask us how it might be applied to your active lifestyle.
March xo expedition
What? Orienteering
If you like maps and enjoy walking in the woods this expedition is for you. The short course is approximately 2-3 km. Join Ryan Jennings, 2005 State Orienteering Champ for one of his favorite activities!
What to bring? Dress in layers according to forecast; compass, water bottle & snacks.
Cost? $10 registration fee payable to Badger Orienteering at the event.
Lessons available: Ryan will give you direction to help you get started with your map and compass.
RSVP to attend or find out more: email ryan@xofitness.com or call (920) 339-0630
If you like maps and enjoy walking in the woods this expedition is for you. The short course is approximately 2-3 km. Join Ryan Jennings, 2005 State Orienteering Champ for one of his favorite activities!
When? Saturday, March 29
Departing from xo fitness studio in De Pere at 10 am; returning about 4 pm.
Departing from xo fitness studio in De Pere at 10 am; returning about 4 pm.
Where? Greenbush
Located between Fond du Lac and Sheboygan just off of Hwy 23. From Hwy 23 take Hwy A into Greenbush. At the center of Greenbush get on Hwy T going south. When the road forks about 1 mile out of town go left on Kettle Moraine Dr. Watch for signs which look just like the markers. Don’t worry, we will carpool!
Located between Fond du Lac and Sheboygan just off of Hwy 23. From Hwy 23 take Hwy A into Greenbush. At the center of Greenbush get on Hwy T going south. When the road forks about 1 mile out of town go left on Kettle Moraine Dr. Watch for signs which look just like the markers. Don’t worry, we will carpool!
Who? xo fitness clients & friends are invited but please RSVP. The Badger Orienteering event is open to the public.
What to bring? Dress in layers according to forecast; compass, water bottle & snacks.
Cost? $10 registration fee payable to Badger Orienteering at the event.
Lessons available: Ryan will give you direction to help you get started with your map and compass.
March Moves of the Month
Spending too much time at your desk is tough on your body...
Here are some of my favorite stretches! Please share these with all your co-workers!!!
Chest Stretch
Clasp your hands; inhale and reach up as high as you can, then exhale lowering hands behind head; inhale and exhale reaching elbows out toward opposite walls.
Torso Twist
Sit tall; reach hand across to outside of opposite knee; reach arm around back of chair if possible and look over back shoulder. Inhale reaching the top of your head up to the ceiling, exhale and twist one more inch, inhale again and then as you exhale release the twist and face forward. Repeat on other side.
Lat Stretch
No, I'm not beating my head on the desk! Instead, place your hands on the edge of your desk and roll your chair back away from your desk. Keep your back straight; and sink your torso toward the floor pressing your hips away from your desk.
FREE Adventure Racing Clinic!
When? Saturday, March 15, Noon to 2pm.
Where? At the xo fitness studio, 100 S. Broadway, De Pere, WI.
What? We will cover all the basics of adventure racing: training, gear, strategies.
Where? At the xo fitness studio, 100 S. Broadway, De Pere, WI.
What? We will cover all the basics of adventure racing: training, gear, strategies.
RSVP: email ryan@xofitness.com or call 920-339-0630.
So what is an Adventure Race? These races involve co-ed teams of 2, 3 or 4 individuals following a map and completing a course on foot, bike and boat. Some teams are in it to win; many others are out to finish and have fun. It’s a great time! We love this and want to share it with you!
Is there a good one for beginners? Yes! The Mini-Mad Dash on Sunday, May 3rd http://www.adventurenorth.net/ Register NOW…It’s a great reason to GET OUT and use your BIKE and CANOE as soon as the ice clears.
We want to be your Adventure Advisors!
February xo expedition photos
If you haven't been to Barkhausen snowshoeing: We highly recommend this beautiful gem that includes a very nice interpretive center. Snowshoeing, complete with snowshoes is just $4 for adults and $2 for kids. 
The kids had a ball chasing each other around on trail and off. But after they wear out, they make for a pretty good resistance workout if you have the good fortune to tow them!
The kids had a ball chasing each other around on trail and off. But after they wear out, they make for a pretty good resistance workout if you have the good fortune to tow them!Thursday, February 28, 2008
What is Orienteering?
Orienteering is a great big treasure hunt in the woods for adults. Armed with only a compass, you are given a detailed map that shows where markers are hidden. Your job is to choose how to get from marker to marker in the most efficient manner. The shortest route may be very physically challenging while a slightly longer route may be easier and faster. Thinking on your feet is the name of the game!
While competitors try to be the fastest to find all the markers, it is normal to find young families and retirees enjoying a fine day stomping about the woods. Coaching is available at every event and the cost is minimal, so get out there! Here's a marker:
Here is the link to the Badger Orienteering website: http://userpages.itis.com/kevin/ We have excellent maps of some of the most interesting terrain in the entire midwest.
I try to go to as many of these as I can, so if you want to carpool, email me at ryan@xofitness.com
While competitors try to be the fastest to find all the markers, it is normal to find young families and retirees enjoying a fine day stomping about the woods. Coaching is available at every event and the cost is minimal, so get out there! Here's a marker:
Here is the link to the Badger Orienteering website: http://userpages.itis.com/kevin/ We have excellent maps of some of the most interesting terrain in the entire midwest.I try to go to as many of these as I can, so if you want to carpool, email me at ryan@xofitness.com
Wednesday, February 13, 2008
Snow, snow, snow!
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.asp
Our 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
These are the BEST snow conditions in 20 years! Get out and enjoy it!http://www.co.brown.wi.us/parks/trails/index.asp
Our 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
Friday, February 1, 2008
Scenes from our Janaury xo expedition
In January we went to Neshota County Park for our first ever xo expedition.
The weather was perfect and so were the trail 
conditions! 
conditions! 
Thursday, January 31, 2008
New Group Sessions for February
Cycle & Go / Cardio & Go
We coach you through the workout to ensure these short trainings are intense and effective! These sessions are wrapped up with 5 minutes of stretching and flexibility.
Stay for Strength
30 minutes of muscle conditioning exercises utilizing a variety of muscle conditioning tools to tone and sculpt your entire body and enhance your overall fitness. Follows Cardio & Go or Cycle & Go, so you can attend them back to back for a complete workout!
Stay for Core
30 minutes of core conditioning. 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. Follows Cardio & Go or Cycle & Go, so you can attend them back to back for a complete workout!
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 yoga and Pilates moves for the general population. Stretching and breathing are emphasized to enhance relaxation and stress release.
Strength & Agility
Dynamic muscle conditioning for the whole body combined with drills to improve agility. 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 (5:45 am)!
We coach you through the workout to ensure these short trainings are intense and effective! These sessions are wrapped up with 5 minutes of stretching and flexibility.
Stay for Strength
30 minutes of muscle conditioning exercises utilizing a variety of muscle conditioning tools to tone and sculpt your entire body and enhance your overall fitness. Follows Cardio & Go or Cycle & Go, so you can attend them back to back for a complete workout!
Stay for Core
30 minutes of core conditioning. 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. Follows Cardio & Go or Cycle & Go, so you can attend them back to back for a complete workout!
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 yoga and Pilates moves for the general population. Stretching and breathing are emphasized to enhance relaxation and stress release.
Strength & Agility
Dynamic muscle conditioning for the whole body combined with drills to improve agility. 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 (5:45 am)!
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