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.
Sunday, March 2, 2008
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!
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