May Madness Med-ball Move O' the Month

It doesn't get any easier than this: Medicine Ball Squat Pushes:

1. Grab a medicine ball or light handweight (4-6lbs)
2. Squat and press it out.
3. 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?

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.

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.

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.

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

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

April Group Schedule

Click on this image to view it LARGE and to print it out!