Wednesday, December 9, 2009
Tuesday, December 8, 2009
Safe Shoveling
If you live in Wisconsin, shoveling snow is as inevitable as eating cheese but not nearly as fun (or tasty!). Shoveling combines intense aerobic activity with weight-lifting, so even if you are in shape, it is important to do it right.
Who should not shovel?
Anyone all ready experiencing back problems or any cardiac risk factors (history of heart disease, high blood pressure, high cholesterol, smokers) should let someone else do the work or get a snow blower. If in doubt, talk to your primary care giver before you start. You could save yourself a lot of pain and money by delegating this task!
How to Avoid Shoveling Injuries
As for the rest of us, shoveling can be great exercise as long as we do it right. Shoveling snow can aggravate your back and increase your risk of cardiac-related conditions. Here are some tips for avoiding shoveling injuries.
1. Warm-up. Avoid straining your muscles and cardiac system by gradually increasing your heart rate and stretching. Before you pick up a shovel, do each of the following exercises 5x:
· Stand on one leg and swing the other forward with a straight leg and back bending your knee to bring your heel toward your butt.
· Slowly bend forward to touch your toes.
· Circle shoulders forward and backward.
· Reach one hand up to sky while reaching other hand down the side of your leg toward your knee; switch sides.
· Get on hands and knees or stand facing a chair and place your hands on the seat. Arch your back curving it down toward floor with tailbone lifted and shoulder blades pulled together; then round back up toward ceiling tucking tailbone under and letting head hang between arms.
2. Drink water. You will probably break a sweat shoveling so drink some water before you head out. Dehydration can stress your heart.
3. Dress properly. Yes, it is cold and you want to bundle up, but in a few minutes you may start to overheat, so dress in layers you can remove. Overheating places undue stress upon your heart. Also, proper footwear is important not only to keep your toes warm, but also so that you have good traction.
4. Use proper technique.
· Push the snow. Instead of lifting it, lower the handle to about hip height and “plow” it.
· When you must lift; use your legs. That means you should bend your knees NOT at the waist.
· Take small scoops. It might take longer, but you won’t strain as much.
· Avoid holding your breath! It sounds silly, but holding your breath causes a sudden increase in blood pressure.
· Abdominal bracing (tighten up as if someone is about to punch you in the stomach) will protect your back.
· Switch lead leg and hand to avoid overuse. This feels awkward like writing with your non-dominant hand, but do it anyway and you will not only get more coordinated; but stay balanced.
· Avoid twisting and don’t throw snow over your shoulder.
5. Take breaks. Pay attention to how you feel. Take a break every 5-10 minutes to recover if you are over doing it and never ignore chest pain or tightness.
6. Timing is everything. If possible, shovel later in the day because a back injury is more likely to occur in the early morning due to the build-up of fluid in the spinal column from lying down all night. If you have to shovel in the morning (most of us do) be sure use the warm ups listed above!
7. Stretch when you are done. You might feel like collapsing in a heap, but you should do the same stretches mentioned for the warm-up.
Shoveling may be a necessary evil, but done correctly it doesn’t have to be a pain. I hope you will get out and enjoy the snow whether you ski, snowshoe, or just build a snow man with your kids.
Do you have a health or fitness question? Contact me karin@xofitness.com
Yours in Health & Fitness,
Karin
Karin Jennings is a certified personal trainer and co-owner of XO Fitness, LLC in De Pere.
Who should not shovel?
Anyone all ready experiencing back problems or any cardiac risk factors (history of heart disease, high blood pressure, high cholesterol, smokers) should let someone else do the work or get a snow blower. If in doubt, talk to your primary care giver before you start. You could save yourself a lot of pain and money by delegating this task!
How to Avoid Shoveling Injuries
As for the rest of us, shoveling can be great exercise as long as we do it right. Shoveling snow can aggravate your back and increase your risk of cardiac-related conditions. Here are some tips for avoiding shoveling injuries.
1. Warm-up. Avoid straining your muscles and cardiac system by gradually increasing your heart rate and stretching. Before you pick up a shovel, do each of the following exercises 5x:
· Stand on one leg and swing the other forward with a straight leg and back bending your knee to bring your heel toward your butt.
· Slowly bend forward to touch your toes.
· Circle shoulders forward and backward.
· Reach one hand up to sky while reaching other hand down the side of your leg toward your knee; switch sides.
· Get on hands and knees or stand facing a chair and place your hands on the seat. Arch your back curving it down toward floor with tailbone lifted and shoulder blades pulled together; then round back up toward ceiling tucking tailbone under and letting head hang between arms.
2. Drink water. You will probably break a sweat shoveling so drink some water before you head out. Dehydration can stress your heart.
3. Dress properly. Yes, it is cold and you want to bundle up, but in a few minutes you may start to overheat, so dress in layers you can remove. Overheating places undue stress upon your heart. Also, proper footwear is important not only to keep your toes warm, but also so that you have good traction.
4. Use proper technique.
· Push the snow. Instead of lifting it, lower the handle to about hip height and “plow” it.
· When you must lift; use your legs. That means you should bend your knees NOT at the waist.
· Take small scoops. It might take longer, but you won’t strain as much.
· Avoid holding your breath! It sounds silly, but holding your breath causes a sudden increase in blood pressure.
· Abdominal bracing (tighten up as if someone is about to punch you in the stomach) will protect your back.
· Switch lead leg and hand to avoid overuse. This feels awkward like writing with your non-dominant hand, but do it anyway and you will not only get more coordinated; but stay balanced.
· Avoid twisting and don’t throw snow over your shoulder.
5. Take breaks. Pay attention to how you feel. Take a break every 5-10 minutes to recover if you are over doing it and never ignore chest pain or tightness.
6. Timing is everything. If possible, shovel later in the day because a back injury is more likely to occur in the early morning due to the build-up of fluid in the spinal column from lying down all night. If you have to shovel in the morning (most of us do) be sure use the warm ups listed above!
7. Stretch when you are done. You might feel like collapsing in a heap, but you should do the same stretches mentioned for the warm-up.
Shoveling may be a necessary evil, but done correctly it doesn’t have to be a pain. I hope you will get out and enjoy the snow whether you ski, snowshoe, or just build a snow man with your kids.
Do you have a health or fitness question? Contact me karin@xofitness.com
Yours in Health & Fitness,
Karin
Karin Jennings is a certified personal trainer and co-owner of XO Fitness, LLC in De Pere.
Friday, December 4, 2009
Stressed-Out
Americans are, in general, stressed out and the holidays just put the icing on the cake. According to the American Medical Association, stress is a factor in more than 75% of sickness today. Also, according to the World Health Organization, stress is America’s #1 Health Problem.
How do we reduce stress-levels?
First, you must make reducing your stress a priority which means finding time to manage it. Consider this:
“If we do not make time for health we’ll have to make time for sickness.”~Marilu Henner
“If we do not make time for health we’ll have to make time for sickness.”~Marilu Henner
How is stress affecting you?
Some people have physical symptoms such as headaches, back pain, heart disease, heart palpitations, high blood pressure, decreased immunity, stomach upset or sleep problems. Others experience anxiety, restlessness, irritability, depression, anger lack of focus or burnout. Stress can also affect behavior causing overeating, angry outbursts, drug or alcohol abuse, social withdrawal, crying spells or relationship conflicts. If you think about it, most of these physical symptoms, feelings and behaviors will just cause more problems and more stress and lead into a downward spiral. Yikes! How do we put on the brakes? Put on the brakes by taking a break.
Some people have physical symptoms such as headaches, back pain, heart disease, heart palpitations, high blood pressure, decreased immunity, stomach upset or sleep problems. Others experience anxiety, restlessness, irritability, depression, anger lack of focus or burnout. Stress can also affect behavior causing overeating, angry outbursts, drug or alcohol abuse, social withdrawal, crying spells or relationship conflicts. If you think about it, most of these physical symptoms, feelings and behaviors will just cause more problems and more stress and lead into a downward spiral. Yikes! How do we put on the brakes? Put on the brakes by taking a break.
Here’s my favorite new quote:
"The time to relax is when you don't have time for it." ~Author Unknown
"The time to relax is when you don't have time for it." ~Author Unknown
Ways to reduce stress
Got 5 minutes?
Find a quiet place (even your parked car) where you can close your eyes and breathe. Try Progressive muscle relaxation. In this relaxation technique, you focus on tension and relaxation. Start by tensing and relaxing the muscles in your toes and progressively working your way up to your neck and head. Tense each muscle group for five to ten seconds and then relax and move on to the next muscle group. Most people hold a lot of tension in their upper back, neck, jaw and face. You may not even realize that you are tense in those areas until you try this technique. Imagine letting the tension “melt away”…this really works great.
Got 10 minutes?
Exercise. You just knew I was going to say that didn’t you? It doesn’t take as much time as you may think. Even a brisk 10 minute walk can help to clear your mind. Physical activity increases the production of endorphins, your brain's feel-good neurotransmitters.
Got 20-60 minutes?
Longer bouts of exercise (if squeezing them in doesn’t not stress out your schedule) are highly recommended. Cardiovascular exercises such as walking, running, cycling and swimming will all give you some “me time” which is great for sifting through your list and solving a problem or two. Another suggestion: relax, breathe and get re-focused with yoga or tai chi. Do you need to get totally distracted? Try a playing a sport or attending a choreographed exercise class which will keep you focused on the activity at hand with no chance to dwell on your problems.
Put things into perspective
I love the question: “Will this matter 5 years from now?” Some things will, but a lot of things won’t. Try to identify them.
Follow Richard Carlson’s advice: "Don't sweat the small stuff... and it's all small stuff."
Yours in Health & Fitness, Karin
Sunday, November 22, 2009
Don't Get Stuffed this Thanksgiving...Part 1
Plan a Healthy Thanksgiving Meal
If you're in charge of dinner or helping to plan, keep these tips in mind:
1) Schedule the meal earlier in the day. Having the big meal at noon or 2 PM will give your body time to digest it before bedtime. Also, if you’ve finished dinner before dark you can go outdoors for some fresh air and possibly a walk.
2) Serve small dishes every hour or so. Another suggestion, turn Thanksgiving into an all- day celebration this will spread the calories out throughout the day and you'll be less likely to feel awful.
3) Take very small portions. As you fill your plate, remember there are typically a lot more dishes on the table to choose from compared to your ordinary meal. With this in mind, take very small portions. Treat dinner as you would a wine tasting…you TASTE each wine; you do not drink a whole glass of each wine.
4) Minimize the carb overload. Instead of preparing sweet potatoes, mashed potatoes, stuffing and rolls choose only one or two of these dishes. It will save a ton of calories and you'll feel less 'stuffed!' (pun intended!)
5) Serve appetizers. Prior to the main meal serve a colorful vegetable platter, delicious soup and/or a beautiful salad.
6) Serve lots of vegetables. Offer two or three different types of vegetables at the table (and they don’t have to be heavy-duty casseroles…just simple steamed vegetables).
7) Drink water. Set out water glasses for everyone with dinner.
If you're in charge of dinner or helping to plan, keep these tips in mind:
1) Schedule the meal earlier in the day. Having the big meal at noon or 2 PM will give your body time to digest it before bedtime. Also, if you’ve finished dinner before dark you can go outdoors for some fresh air and possibly a walk.
2) Serve small dishes every hour or so. Another suggestion, turn Thanksgiving into an all- day celebration this will spread the calories out throughout the day and you'll be less likely to feel awful.
3) Take very small portions. As you fill your plate, remember there are typically a lot more dishes on the table to choose from compared to your ordinary meal. With this in mind, take very small portions. Treat dinner as you would a wine tasting…you TASTE each wine; you do not drink a whole glass of each wine.
4) Minimize the carb overload. Instead of preparing sweet potatoes, mashed potatoes, stuffing and rolls choose only one or two of these dishes. It will save a ton of calories and you'll feel less 'stuffed!' (pun intended!)
5) Serve appetizers. Prior to the main meal serve a colorful vegetable platter, delicious soup and/or a beautiful salad.
6) Serve lots of vegetables. Offer two or three different types of vegetables at the table (and they don’t have to be heavy-duty casseroles…just simple steamed vegetables).
7) Drink water. Set out water glasses for everyone with dinner.
Wednesday, November 18, 2009
xo fitness thanksgiving training hours
You can schedule a personal training workout anytime during these hours...please call 339-0630 or email us at xofitness@gmail.com:
Wednesday, November 25: 5 am-8pm
Thursday, November 26: CLOSED
Friday, November 27: 7 AM-6 PM
Saturday, November 28: 8 AM-12 PM
Group Training Times:
Wednesday
8 AM Slow Flow Yoga
9 AM Cardio & Strength
5:30 PM Yoga Basics
6:30 PM Cardio & Strength
Friday
8 AM Slow Flow Yoga
9 AM Cardio & Strength
12 PM Cardio & Strength
Saturday
9AM Cardio & Core
Stay moving this Thanksgiving!!
Thursday, November 5, 2009
Are you a Frog or a Toad?
If you have children you are likely familiar with the Frog & Toad characters created by Arnold Lobel. One of my very favorite Frog & Toad stories is called “Cookies”. It is about cookies and willpower. It does an excellent job of illustrating how two different personality types react to the temptation of cookies.
It goes like this:
Toad bakes a huge batch of delicious cookies and takes them to Frog’s house.
Toad and Frog eat lots of cookies. (Read entire story)
FROG: You know, Toad, I think we should stop eating. We will soon be sick.
TOAD: You are right, let us eat one last cookie and then we will stop.
(There were still lots of cookies in the bowl.)
TOAD: Frog, let us eat one very last cookie, and then we will stop…we must stop eating!
FROG: Yes, we need will power.
TOAD: What is will power?
FROG: Will power is trying very hard not to do something you really want to do.
(Frog suggests putting the cookies into a box.)
TOAD: But we can open the box.
(Then Frog suggests tying a string around the box.)
TOAD: But we can cut the string and open the box.
(Frog suggests placing the box high upon a shelf.)
TOAD: But we can climb the ladder and take the box down from the shelf and cut the string and open the box.
(Frog agrees. He takes the box of cookies outside.)
FROG: Hey birds, here are cookies!
(The birds come, they eat all the cookies.)
TOAD (sadly): Now we have no more cookies to eat, not even one.
FROG: Yes, but we have lots and lots of will power.
TOAD: You may keep it all, Frog. I am going home now to bake a cake.
So, which are you? Frog or Toad?
TOADS:
If you identify with Toad you know you have to leave the chips & candy at the store…you should not even bring them into your home. So, Toads, get rid of that Halloween candy NOW!!
FROGS:
If you are fortunate enough to be like Frog you know that the “out of sight, out of mind” approach works for you and you will be OK with goodies in the house as long as they are not in plain sight. You also know that you can throw them away (or feed them to the birds) if you can’t resist a minute longer.
The message is: know thyself.
What works for Frog does not work for Toad and vice versa.
It goes like this:
Toad bakes a huge batch of delicious cookies and takes them to Frog’s house.
Toad and Frog eat lots of cookies. (Read entire story)
FROG: You know, Toad, I think we should stop eating. We will soon be sick.
TOAD: You are right, let us eat one last cookie and then we will stop.
(There were still lots of cookies in the bowl.)
TOAD: Frog, let us eat one very last cookie, and then we will stop…we must stop eating!
FROG: Yes, we need will power.
TOAD: What is will power?
FROG: Will power is trying very hard not to do something you really want to do.
(Frog suggests putting the cookies into a box.)
TOAD: But we can open the box.
(Then Frog suggests tying a string around the box.)
TOAD: But we can cut the string and open the box.
(Frog suggests placing the box high upon a shelf.)
TOAD: But we can climb the ladder and take the box down from the shelf and cut the string and open the box.
(Frog agrees. He takes the box of cookies outside.)
FROG: Hey birds, here are cookies!
(The birds come, they eat all the cookies.)
TOAD (sadly): Now we have no more cookies to eat, not even one.
FROG: Yes, but we have lots and lots of will power.
TOAD: You may keep it all, Frog. I am going home now to bake a cake.
So, which are you? Frog or Toad?
TOADS:
If you identify with Toad you know you have to leave the chips & candy at the store…you should not even bring them into your home. So, Toads, get rid of that Halloween candy NOW!!
FROGS:
If you are fortunate enough to be like Frog you know that the “out of sight, out of mind” approach works for you and you will be OK with goodies in the house as long as they are not in plain sight. You also know that you can throw them away (or feed them to the birds) if you can’t resist a minute longer.
The message is: know thyself.
What works for Frog does not work for Toad and vice versa.
Thursday, October 15, 2009
Tricks for Avoiding Treats
1) Postpone buying candy until just a few days before trick-or-treat.
The candy companies set up their Halloween displays in September enticing you to stock up early. Why bring candy into your house where it can tempt you for the whole month of October? Leave it in the store where it is safe and sound until just a few days before the big event.
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. Always be mindful when you consider eating a piece of candy: ask yourself, “Do I really like the way this tastes?” or “Why do I want to eat this?”.
3) Buy chewing gum instead.
Sugar-free chewing gum has less calories and sugar than most treats. Also, while you are chewing you are less likely to snack on other things.
4) Buy something other than candy as a treat.
Every year our studio participates in the De Pere Area Chamber of Commerce trick-or-treat and we have opted to give away apples, pencils and Play-Doh with raving reviews from parents and children alike.
5) Store candy 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!
6) Buy less candy.
We all live in fear of running out of treats and disappointing the kids, but when was the last time you actually ran out? Try to avoid overstock.
7) Get rid of the leftover candy.
Starting November first, 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. Trust me, you will be proud of yourself for disposing of it.
8) Allow yourself to indulge a little.
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 bingeing.
Hopefully these suggestions will help you have a happy, healthy Halloween!
Best Witches, Karin.
The candy companies set up their Halloween displays in September enticing you to stock up early. Why bring candy into your house where it can tempt you for the whole month of October? Leave it in the store where it is safe and sound until just a few days before the big event.
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. Always be mindful when you consider eating a piece of candy: ask yourself, “Do I really like the way this tastes?” or “Why do I want to eat this?”.
3) Buy chewing gum instead.
Sugar-free chewing gum has less calories and sugar than most treats. Also, while you are chewing you are less likely to snack on other things.
4) Buy something other than candy as a treat.
Every year our studio participates in the De Pere Area Chamber of Commerce trick-or-treat and we have opted to give away apples, pencils and Play-Doh with raving reviews from parents and children alike.
5) Store candy 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!
6) Buy less candy.
We all live in fear of running out of treats and disappointing the kids, but when was the last time you actually ran out? Try to avoid overstock.
7) Get rid of the leftover candy.
Starting November first, 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. Trust me, you will be proud of yourself for disposing of it.
8) Allow yourself to indulge a little.
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 bingeing.
Hopefully these suggestions will help you have a happy, healthy Halloween!
Best Witches, Karin.
Tuesday, October 6, 2009
Meet Angela Lydia, CPT
PHILOSOPHY: Better Function Leads to a Better Life.
I look at each person’s body like a puzzle, and through simple orthopedic testing, I can figure out which muscles need to be strengthened and which muscles need to be stretched. With this knowledge, we can begin to bring the body back into physical balance.
The body is an amazing machine and how it functions continues to challenge me to keep learning more about it. We each have our own unique physical makeup, with our own genetics, injury history, and compensatory movement patterns.
I am a firm believer in functional training and corrective exercise, where we not only strengthen and stretch appropriate muscles, but we correct and strengthen movement patterns. This allows us to function better in our daily lives.
EXPERIENCE
I began doing yoga when I lived in Telluride, CO over twelve years ago. It became a great complement to the high altitude, long distance running I was doing. I fell in love with yoga as I had the mountains.
Shortly after moving to Green Bay, I began teaching yoga at the YMCA and got certified as a personal trainer.
I have completed Precision Neuromuscular Therapy’s Form and Function seminar, and my goal is to become a certified NMT within the next year.
PERSONAL INTERESTS
Being a mom and a kitty mom
Animals / Door County Humane Society volunteer
Sewing
Macrobiotic cooking
Vegetable gardening
Baking
Classical music
Yoga at xofitness
This October we are pleased to begin offering Yoga...
Yoga Basics
Wednesdays at 5:30 PM
A new Basic Yoga class will begin the first Wednesday of each month.
We highly recommend that if you are new to yoga you sign up for this 4 week session. The focus will be on basic classical yoga postures, alignment principles, and breathing techniques that will help improve your strength, flexibility, stability and concentration.
Cost: $48 for one month (4 weeks)…no substitutions please! Clients may also deduct from their balance.
Slow Flow Yoga
Mondays 7:00 PM
Wednesdays 8:00 AM
Fridays 8:00 AM
This class is for those who are familiar with yoga. We will focus on linking poses with the breath in a slower paced, yet flowing class and will advance into more intermediate poses.
Cost: Punch Cards for 10 Small Group Trainings are $137 or $285 for 25 trainings. Clients may also deduct from their balance or purchase a separate punch card
Cardio Yoga
Thursdays at 7:00 PM
This class offers a 30 minute cardiovascular workout followed by stretching & relaxation. Combining cardio with yoga allows you to experience all the components of fitness in one hour by increasing strength, enhancing flexibility and improving body composition.
Cost: Punch Cards for 10 Small Group Trainings are $137 or $285 for 25 trainings. Clients may also deduct from their balance or purchase a separate punch card.
Yoga Basics
Wednesdays at 5:30 PM
A new Basic Yoga class will begin the first Wednesday of each month.
We highly recommend that if you are new to yoga you sign up for this 4 week session. The focus will be on basic classical yoga postures, alignment principles, and breathing techniques that will help improve your strength, flexibility, stability and concentration.
Cost: $48 for one month (4 weeks)…no substitutions please! Clients may also deduct from their balance.
Slow Flow Yoga
Mondays 7:00 PM
Wednesdays 8:00 AM
Fridays 8:00 AM
This class is for those who are familiar with yoga. We will focus on linking poses with the breath in a slower paced, yet flowing class and will advance into more intermediate poses.
Cost: Punch Cards for 10 Small Group Trainings are $137 or $285 for 25 trainings. Clients may also deduct from their balance or purchase a separate punch card
Cardio Yoga
Thursdays at 7:00 PM
This class offers a 30 minute cardiovascular workout followed by stretching & relaxation. Combining cardio with yoga allows you to experience all the components of fitness in one hour by increasing strength, enhancing flexibility and improving body composition.
Cost: Punch Cards for 10 Small Group Trainings are $137 or $285 for 25 trainings. Clients may also deduct from their balance or purchase a separate punch card.
Saturday, October 3, 2009
Pilates vs. Yoga
Thanks to the modern speed of information, both Pilates (pronounced: puh-la-teez) and Yoga have entered mainstream fitness. Infomercials promise amazing results and many celebrities attribute their beautiful bodies to practicing Pilates or Yoga. As a result, the demand for both of these disciplines has increased dramatically in recent years with classes being most popular due to their affordability.
What is Pilates?
In the early 1900’s Joseph Pilates incorporated elements of yoga and Greek exercise routines as a therapeutic form of exercise for bedridden soldiers in Germany during World War I. In 1926 he emigrated to the United States and continued to develop his methods which he called “contrology”. He and his wife, Clara, opened a fitness studio in New York which became very popular with dancers.
There are two styles of Pilates:
1) Mat Pilates work which utilizes a mat and in some cases, simple props
2) Reformer exercise which involves spring loaded apparatus.
Mat Pilates is much more prevalent because mats are easier to afford and store than reformers, however working one on one with a certified instructor and a reformer is an excellent way to ensure proper form and technique.
Besides traditional Pilates, various teachers have modified Joseph Pilates' original technique. One of the best known and highly reputable is Stott Pilates which was created by a professional dancer and a team of sports medicine experts. Stott Pilates has adapted the many of the original exercises to make them safer by providing proper support to the spine.
What is Yoga?
Yoga originated in India thousands of years ago. It is meant to be both spiritual and physical. There are six different styles of yoga each with a distinct emphasis. Your goals will dictate which type of yoga you choose to practice.
1) Hatha-slow paced, gentle and a good introduction to the basic yoga poses
2) Vinyasa-more vigorous that Hatha with Sun Salutations during which movement is matched to breath.
3) Ashtanga & Power Yoga-fast paced and intense. A set series of poses is performed always in the same order.
4) Iyengar-emphasizes holding poses for long periods instead of flowing from one pose to the next quickly.
5) Kundalini-emphasizes breath and rapid repetitive movements; often includes chanting
6) Bikram/Hot Yoga-Typically uses a set series of poses and is practiced in a room heated to 95-100 F degrees
What is Pilates?
In the early 1900’s Joseph Pilates incorporated elements of yoga and Greek exercise routines as a therapeutic form of exercise for bedridden soldiers in Germany during World War I. In 1926 he emigrated to the United States and continued to develop his methods which he called “contrology”. He and his wife, Clara, opened a fitness studio in New York which became very popular with dancers.
There are two styles of Pilates:
1) Mat Pilates work which utilizes a mat and in some cases, simple props
2) Reformer exercise which involves spring loaded apparatus.
Mat Pilates is much more prevalent because mats are easier to afford and store than reformers, however working one on one with a certified instructor and a reformer is an excellent way to ensure proper form and technique.
Besides traditional Pilates, various teachers have modified Joseph Pilates' original technique. One of the best known and highly reputable is Stott Pilates which was created by a professional dancer and a team of sports medicine experts. Stott Pilates has adapted the many of the original exercises to make them safer by providing proper support to the spine.
What is Yoga?
Yoga originated in India thousands of years ago. It is meant to be both spiritual and physical. There are six different styles of yoga each with a distinct emphasis. Your goals will dictate which type of yoga you choose to practice.
1) Hatha-slow paced, gentle and a good introduction to the basic yoga poses
2) Vinyasa-more vigorous that Hatha with Sun Salutations during which movement is matched to breath.
3) Ashtanga & Power Yoga-fast paced and intense. A set series of poses is performed always in the same order.
4) Iyengar-emphasizes holding poses for long periods instead of flowing from one pose to the next quickly.
5) Kundalini-emphasizes breath and rapid repetitive movements; often includes chanting
6) Bikram/Hot Yoga-Typically uses a set series of poses and is practiced in a room heated to 95-100 F degrees
How are Mat Pilates & Yoga alike?
1) Mind/body focus. This means the movements are mindful and you are encouraged to pay close attention to your body alignment and breathing. Very unlike what most of us try to do at the gym: tune out on the elliptical or treadmill with a book or the TV.
2) Great supplement to your healthy lifestyle
3) Use of mat and simple props
4) Strength building movement through various poses & exercises.
5) Breathing technique. They each have one, however they are not the same.
How are they different?
Pilates exercises are designed to draw on the "powerhouse" (also referred to as core muscles) which includes these muscles: abdominal, low back, upper back, hip and pelvis. These work together to support the spine in proper alignment.
Yoga will increase your range of motion, sense of well-being and can reduce stress.
Getting started in Pilates or Yoga
I highly recommend you try a class with a knowledgeable instructor instead of a video. Videos may be convenient, however, there is no one there to correct your form and help you to understand proper technique. A class, or better yet, one-on-one instruction is the best way to be sure you are doing the moves correctly so that you get the most out of the exercises while reducing the chances of getting injured. If you choose to join a class, be sure to sign up for one designed for beginners. Share any limitations you might have with the instructor and they should be able to show you modifications so that you can perform the exercises safely.
Do you have a health and fitness question? Contact us info@xofitness.com
Karin Jennings is a certified personal trainer and co-owner of XO Fitness, LLC in De Pere.
Thursday, July 30, 2009
Ideas for minimizing weekend weight gain
Eat before you go grocery shopping
Many people do their week’s grocery shopping on Saturday or Sunday, do not go to the store hungry or you will most certainly put things in your cart on impulse.
Keep healthy snacks on handy in the car
Whether you are traveling or running errands, carrying a healthy snack will keep you out of the drive-thru lane.
Keep a food journal
A journal will make you more mindful of what you are putting into your mouth. A recent study found that food journaling actually doubled weight-loss efforts!
Limit eating out
Try to avoid fast food all together. If you do eat out remember to eat reasonable portions and eat all your vegetables.
Limit your alcohol consumption
There are a lot of empty calories in alcohol. It also reduces your inhibitions to eat junk food AND makes you feel hungrier.
Plan to get some exercise
Schedule in exercise either one or both days. If you are away from home and no equipment is available simply put on your walking shoes and get moving!
After the weekend, reflect back…
o Which tactics above did you try? Did they work?
o What did you do well?
o Ask yourself: What can you do better next weekend?
Many people do their week’s grocery shopping on Saturday or Sunday, do not go to the store hungry or you will most certainly put things in your cart on impulse.
Keep healthy snacks on handy in the car
Whether you are traveling or running errands, carrying a healthy snack will keep you out of the drive-thru lane.
Keep a food journal
A journal will make you more mindful of what you are putting into your mouth. A recent study found that food journaling actually doubled weight-loss efforts!
Limit eating out
Try to avoid fast food all together. If you do eat out remember to eat reasonable portions and eat all your vegetables.
Limit your alcohol consumption
There are a lot of empty calories in alcohol. It also reduces your inhibitions to eat junk food AND makes you feel hungrier.
Plan to get some exercise
Schedule in exercise either one or both days. If you are away from home and no equipment is available simply put on your walking shoes and get moving!
After the weekend, reflect back…
o Which tactics above did you try? Did they work?
o What did you do well?
o Ask yourself: What can you do better next weekend?
How weekend behavior affects weight loss
Researchers at the Washington University School of Medicine in St. Louis studied how weekend behaviors affect weight loss.
The study involved 48 healthy adults aged 50 to 60 years. Prior to starting these programs all participants were found to consistently gain weight on weekends, but not weekdays! In fact, the average weekend weight gain would have led to an extra nine pounds over the course of one year.
The researchers divided the participants into 3 groups:
Group 1 (diet group) took in 20% fewer calories each day but didn't change their activity level.
Group 2 (exercise group) increased their daily exercise regimen but didn't change their diet, to have a comparable energy deficit as Group 1.
Group 3 (control group) did not change their diet or activity level.
What happened? During the year-long program both Group 1 and Group 2 did well during the week, however on weekends the diet group stopped losing weight and the exercise group gained weight due to higher calorie intake.
According to Susan B. Racette, PhD, assistant professor of physical therapy and medicine at the Washington University School of Medicine in St. Louis, "We thought weekends would present a problem for some people attempting to lose weight, but the consistency of our finding before and during the interventions was surprising. Subjects in the diet group lost weight during the week, but over the weekend, they stopped losing weight because they were eating more."
The study involved 48 healthy adults aged 50 to 60 years. Prior to starting these programs all participants were found to consistently gain weight on weekends, but not weekdays! In fact, the average weekend weight gain would have led to an extra nine pounds over the course of one year.
The researchers divided the participants into 3 groups:
Group 1 (diet group) took in 20% fewer calories each day but didn't change their activity level.
Group 2 (exercise group) increased their daily exercise regimen but didn't change their diet, to have a comparable energy deficit as Group 1.
Group 3 (control group) did not change their diet or activity level.
What happened? During the year-long program both Group 1 and Group 2 did well during the week, however on weekends the diet group stopped losing weight and the exercise group gained weight due to higher calorie intake.
According to Susan B. Racette, PhD, assistant professor of physical therapy and medicine at the Washington University School of Medicine in St. Louis, "We thought weekends would present a problem for some people attempting to lose weight, but the consistency of our finding before and during the interventions was surprising. Subjects in the diet group lost weight during the week, but over the weekend, they stopped losing weight because they were eating more."
Tuesday, July 28, 2009
Improve your Metabolism
By: Ryan Jennings
I recently attended a fitness convention in Chicago to update my personal training skills and earn CEC’s (continuing education credits). One of the most cutting edge workshops I attended was entitled: “Metabolic Training: The New Cardio Program”. The course promised to help people identify one of their own metabolic markers and systematically use it to improve their metabolism. The training was presented by Fabio Comana, who teaches exercise science and nutrition at the University of California-San Diego and is also the exercise physiologist for the American Council on Exercise (ACE).
A Quick Review of Energy Sources
To understand metabolism you need to recognize that your body uses different sources of energy for different purposes. The two major sources of energy are fats and carbohydrates. Fats provide most of the energy your body needs at rest and during low intensity activity for respiration and circulation. Carbohydrates provide the majority of energy during higher intensity exercise to keep up with increasing demands of the muscles.
History of Cardio-Vascular Training.
Historically, cardio exercise has been dominated by two competing schools of thought: Low Intensity and High Intensity. Lower intensity exercise targeted ‘calorie quality’ by burning mostly calories from fat. High intensity exercise targeted ‘calorie quantity’ while ignoring the type of calories burned. Opting to burn fat meant lower total calorie burn and vice-versa. The promise of Comana’s work is that you can increase the amount of total calories burned while improving the quality of the calories burned.
Comana also expresses concern with any exercise program that uses ‘target heart rates’ based on standardized age formulas. Age is irrelevant to Comana because “Your metabolism is as unique as your fingerprint”.
Establishing a Metabolic Marker
So if we shouldn’t use standard age formulas to establish target heart rates for exercise intensity, what should we use? According to Comana, most people can benefit from establishing the ‘crossover point’ where the body transitions from burning mostly fats to mostly carbohydrates. This is the Ventilatory Threshold (VT1) and is unique to each individual and cannot be predicted by using age formulas.
Comana notes that the test for VT1 is straight forward and is commonly known as the ‘talk test’. You can establish it by slowly increasing your exercise intensity until speaking out loud just becomes uncomfortable. Ideally you will use a piece of cardio equipment and maintain any given intensity for at least 2 minutes before reciting something from memory out loud that is 20-30 seconds in length. Repeat this cycle until you find the point at which you are no longer sure it is still comfortable to speak. This is your VT1 or ‘crossover point’. Note: Be sure to consult with your physician before attempting this or any fitness test or beginning an exercise program.
Cardio Training Using VT1
Once you have established your personal ‘crossover point’, Comana recommends developing a cardio-vascular training program that gradually works just above and just below this metabolic marker. By doing this, exercisers can actually shift the crossover point and continue to burn mostly fat at higher intensities. This is exciting news for anyone who wants to improve their metabolism.
Do you want more information about improving your metabolism or VT1 testing? Contact us info@xofitness.com
Ryan Jennings is a certified personal trainer and co-owner of XO Fitness, LLC in De Pere.
I recently attended a fitness convention in Chicago to update my personal training skills and earn CEC’s (continuing education credits). One of the most cutting edge workshops I attended was entitled: “Metabolic Training: The New Cardio Program”. The course promised to help people identify one of their own metabolic markers and systematically use it to improve their metabolism. The training was presented by Fabio Comana, who teaches exercise science and nutrition at the University of California-San Diego and is also the exercise physiologist for the American Council on Exercise (ACE).
A Quick Review of Energy Sources
To understand metabolism you need to recognize that your body uses different sources of energy for different purposes. The two major sources of energy are fats and carbohydrates. Fats provide most of the energy your body needs at rest and during low intensity activity for respiration and circulation. Carbohydrates provide the majority of energy during higher intensity exercise to keep up with increasing demands of the muscles.
History of Cardio-Vascular Training.
Historically, cardio exercise has been dominated by two competing schools of thought: Low Intensity and High Intensity. Lower intensity exercise targeted ‘calorie quality’ by burning mostly calories from fat. High intensity exercise targeted ‘calorie quantity’ while ignoring the type of calories burned. Opting to burn fat meant lower total calorie burn and vice-versa. The promise of Comana’s work is that you can increase the amount of total calories burned while improving the quality of the calories burned.
Comana also expresses concern with any exercise program that uses ‘target heart rates’ based on standardized age formulas. Age is irrelevant to Comana because “Your metabolism is as unique as your fingerprint”.
Establishing a Metabolic Marker
So if we shouldn’t use standard age formulas to establish target heart rates for exercise intensity, what should we use? According to Comana, most people can benefit from establishing the ‘crossover point’ where the body transitions from burning mostly fats to mostly carbohydrates. This is the Ventilatory Threshold (VT1) and is unique to each individual and cannot be predicted by using age formulas.
Comana notes that the test for VT1 is straight forward and is commonly known as the ‘talk test’. You can establish it by slowly increasing your exercise intensity until speaking out loud just becomes uncomfortable. Ideally you will use a piece of cardio equipment and maintain any given intensity for at least 2 minutes before reciting something from memory out loud that is 20-30 seconds in length. Repeat this cycle until you find the point at which you are no longer sure it is still comfortable to speak. This is your VT1 or ‘crossover point’. Note: Be sure to consult with your physician before attempting this or any fitness test or beginning an exercise program.
Cardio Training Using VT1
Once you have established your personal ‘crossover point’, Comana recommends developing a cardio-vascular training program that gradually works just above and just below this metabolic marker. By doing this, exercisers can actually shift the crossover point and continue to burn mostly fat at higher intensities. This is exciting news for anyone who wants to improve their metabolism.
Do you want more information about improving your metabolism or VT1 testing? Contact us info@xofitness.com
Ryan Jennings is a certified personal trainer and co-owner of XO Fitness, LLC in De Pere.
Tuesday, June 9, 2009
Making the Most of your Walk
Walking is a great form of exercise, but how can you make it even better? Add strength training using park benches and playground equipment.
Bench Squats
Stand in front of a bench facing away from it. Begin to sit down, but do not actually transfer your weight to the seat. Stand up again. Repeat this move for 30 seconds. Change speed to add variety.
Bench Step-ups
Stand in front of a bench facing it. Place one foot on the seat of the bench (safety tip: knee should be lower than your hip). Use that leg to lift you up onto the bench and then slowly lower yourself back down. Repeat 8 or more times on each leg. If the seat of a bench is too high try a curb or a low step on the playground equipment.
Bench Push ups
Push ups are great for your arms, chest and core. Yes, push-ups strengthen your core because you have to hold your body in a straight plank from your head to your heels. Easiest push-up: hands on the back of the bench. Harder push-ups: hands on the seat of the bench.
Push-ups are easier if your hands are higher, so find something the right height for you!
Bench Dips
Great for your triceps (the back of your arms). Sit on edge of bench , place hands on bench close to your hips; feet firmly planted on the ground. Now lift yourself off the bench by straightening your arms and slowly bend your elbows to lower your butt beyond the edge of bench. Do not allow shoulders to go lower than elbows. Straighten elbows to lift yourself back up, but try NOT to sit on the bench. Lower yourself down again. Try to repeat 10 times…this one is tough, just do what you can!
Dips are easier with knees bent...
Dips are harder with legs straight...
Monkey Bar Pull-ups
Pull ups are very advanced…see how many you can do, but don’t be too hard on yourself if you can’t do them. Instead, modify the pull-up so that you CAN do several in a row. One way to do this is to find a bar that is about shoulder height. Hang from the low bar with your feet on the ground, knees bent and try to do a pull up with a minimal amount of assistance from your legs. Another way to do these is to hang from a bar facing the sky with your arms straight, hands directly above your shoulders. Your body should be in a plank position (straight from head to heels) with your heels on the ground. Now, pull yourself toward the bar bringing your chest to it. Eventually you may build enough strength to do real pull ups!
Bench Squats
Stand in front of a bench facing away from it. Begin to sit down, but do not actually transfer your weight to the seat. Stand up again. Repeat this move for 30 seconds. Change speed to add variety.
Bench Step-ups
Stand in front of a bench facing it. Place one foot on the seat of the bench (safety tip: knee should be lower than your hip). Use that leg to lift you up onto the bench and then slowly lower yourself back down. Repeat 8 or more times on each leg. If the seat of a bench is too high try a curb or a low step on the playground equipment.
Bench Push ups
Push ups are great for your arms, chest and core. Yes, push-ups strengthen your core because you have to hold your body in a straight plank from your head to your heels. Easiest push-up: hands on the back of the bench. Harder push-ups: hands on the seat of the bench.
Push-ups are easier if your hands are higher, so find something the right height for you!
Bench Dips
Great for your triceps (the back of your arms). Sit on edge of bench , place hands on bench close to your hips; feet firmly planted on the ground. Now lift yourself off the bench by straightening your arms and slowly bend your elbows to lower your butt beyond the edge of bench. Do not allow shoulders to go lower than elbows. Straighten elbows to lift yourself back up, but try NOT to sit on the bench. Lower yourself down again. Try to repeat 10 times…this one is tough, just do what you can!
Dips are easier with knees bent...
Dips are harder with legs straight...
Monkey Bar Pull-ups
Pull ups are very advanced…see how many you can do, but don’t be too hard on yourself if you can’t do them. Instead, modify the pull-up so that you CAN do several in a row. One way to do this is to find a bar that is about shoulder height. Hang from the low bar with your feet on the ground, knees bent and try to do a pull up with a minimal amount of assistance from your legs. Another way to do these is to hang from a bar facing the sky with your arms straight, hands directly above your shoulders. Your body should be in a plank position (straight from head to heels) with your heels on the ground. Now, pull yourself toward the bar bringing your chest to it. Eventually you may build enough strength to do real pull ups!
Tuesday, May 12, 2009
Introducing Brian McWilliams
Brian JP McWilliams MS, LAT, CSCSAthletic Trainer
My philosophy is to look at each person as an individual with different goals, different motivators and a unique personality. I am not a subscriber to the cookbook approach…I think you need different ingredients and different amounts to assure your recipe is a success and fruitful. I believe in challenging individuals and constantly changing exercises to get the best results.
My goal is to develop a relationship with you so I can design programs and plans to help you meet your goals utilizing my medical knowledge and 15 years of experience working with athletes of all ages and abilities. I have had the pleasure to work with a variety of athletes including young children, high school athletes, NFL players, Olympic athletes, and adults of all ages.
My specialties include biomechanical evaluations of gait, cycling, and swimming, and also treating musculoskeletal injuries associated with being active. My services consist of personal training, personal coaching, gait analysis, bike fit, lactate testing, massage and Sports Medicine Therapy.
Experience & Credentials
BS in Kinesiology from UW-Madison
MS in Sports Administration from Oklahoma State University
Certified Athletic Trainer (ATC)
Licensed Athletic Trainer (LAT)
Certified Strength and Conditioning Specialist (CSCS)
USAT Level 1 Certified Triathlon Coach
USA Swimming Coach
USA Medical Staff for 2006 Winter Olympics
USA Curling Medical Staff
Favorite Quotes
To give anything less than your best is to sacrifice the gift –Steve Prefontaine
There is no Try: Do or Do Not –Yoda
Personal Interests
Triathlons
Reading (Favorite Authors; James Patterson, Jeffery Deaver, Robin Sharma)
Spending time with my wife, two children and two dogs
All Sports
Handy work around the house
BS in Kinesiology from UW-Madison
MS in Sports Administration from Oklahoma State University
Certified Athletic Trainer (ATC)
Licensed Athletic Trainer (LAT)
Certified Strength and Conditioning Specialist (CSCS)
USAT Level 1 Certified Triathlon Coach
USA Swimming Coach
USA Medical Staff for 2006 Winter Olympics
USA Curling Medical Staff
Favorite Quotes
To give anything less than your best is to sacrifice the gift –Steve Prefontaine
There is no Try: Do or Do Not –Yoda
Personal Interests
Triathlons
Reading (Favorite Authors; James Patterson, Jeffery Deaver, Robin Sharma)
Spending time with my wife, two children and two dogs
All Sports
Handy work around the house
Wednesday, May 6, 2009
Mom-to-be
Pre-natal exercise minimizes weight gain and can reduce back pain during pregnancy. It can definitely make your delivery easier...let's face it, giving birth is an endurance event! It's important to check with your doctor before you embark on a pre-natal exercise program. It's is also a good idea to consult with a fitness professional who can help choose safe exercises and adapt them as your body changes shape.
Moms with little kids...0-5 years
Most women gain a few extra pounds during pregnancy which don't disappear the moment the baby is born. "Baby-fat" is cute on babies, but not so cute on moms. Getting your body back should be a priority because the longer you wait, the harder it will be. Kids in this age group are very demanding to say the least; you spend nearly every waking moment taking care of them. Isn't it time you take care of yourself? A little "me time" goes a long way. Try taking a 15 minute walk or joining an exercise class preferably at a facility which offers child care. You will feel refreshed and be a better mom.
Moms with school-age kids...6-17 years
Currently one-third of American children are obese or at risk of becoming so. Your kids are watching you...be a good role model. The fact is, kids don't move enough. Why? They are watching YOU. So get moving, turn off the TV, take a walk or go for a bike ride with your kids. Even if you go to the gym without your kids they will be aware that you value exercise, and you can discuss why it is important to you. If you care about exercise and eating well you will be an awesome role model and it will rub off on your kids (eventually).
Moms with older kids
As your kids become adults you may have more free time. Is retirement on the horizon? What have you always wanted to do, but didn't have time with work and kids taking up so much of your time? Are you in shape enough to do it now? If not, what do you need to do to get there? It's not too late to get started down the path to health and fitness, just start with small steps (pun intended).
Grandmothers
Holding a new born grandchild you may wonder, “When did they start making babies so heavy?” Once they start to walk and run are you fast enough to keep up with them? Can you get down on the floor to play with them? You are never too old to start exercising. Start with walking, or if you’d prefer more structure seek out a fitness professional to help you choose safe and effective exercises in either a group or one-on-one setting
Monday, March 23, 2009
Introducing Lori
Lori Sadewater MS, CPT
PERSONAL TRAINER
PERSONAL TRAINER
PHILOSOPHY: Challenge yourself every single day.
As you go through the grind of every day life, challenge yourself. The challenge can be as simple as "I will not eat that last cookie" to “I am going to work out for 1 hour today.” Every second of every day we face numerous choices. Simply choosing to walk instead of take the elevator or doing an extra push-up or drinking a glass of water leads to a little healthy progress on the pathway to healthy living.
In my past life, I was a collegiate athletic coach and educator. I worked with student athletes to improve their personal fitness and skills so that we could be a stronger team. I will carry that dedication and effort over to my personal training clients. My goal as a personal trainer is to help you achieve your goals. My aim is to get to know my clients on a personal level so that I can better understand your motivation and can effectively aid in your progress.
I want to talk to you, listen to you and laugh with you every single workout all while challenging you to push yourself...
EXPERIENCE AND CREDENTIALS
Master of Science in Sport Psychology (1991) from Ithaca College
BA in Psychology (1990) from Beloit College
Head Volleyball Coach, St. Norbert College 1996-2008
ACE Certified Personal Trainer
American Red Cross CPR & AED Certified
PERSONAL INTERESTS
Antiques & Shabby Chic
Reading
Competitive Sports
Shopping
Chicago Cubs
Reality Television – Top Chef & Project Runway
Spoiling my niece and nephew
Thursday, March 5, 2009
Something New
Here are some new ideas:
- new activity
- new workout clothes
- new workout shoes
- new music
- new exercise DVD
A small monetary investment may be all you need to get yourself moving again. Wouldn’t you feel guilty if you let those new shoes just sit there collecting dust?
Workout with a friend
Wager a friendly bet:
Anytime you or your friend skips a planned workout the one who cancels has to put $5 into the jar. At the end of the month the person with the best track record gets all the money in the jar!
$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$
Anytime you or your friend skips a planned workout the one who cancels has to put $5 into the jar. At the end of the month the person with the best track record gets all the money in the jar!
$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$
Schedule 4 workouts
Scheduling four may seem like a lot, but consider the fact that “something will come up” on one of those days and you will have to cancel. In that case, at least you will get three workouts in. Consider that fourth workout as a “bonus” workout. If you complete it, reward yourself!
Keep Track on a Chart
Try this at home:
Place a calendar dedicated to keeping track of your workouts in a prominent location such as your refrigerator.
If you see XXX you better get a move on!
Any week you have more smiley faces than X’s reward yourself!
Place a calendar dedicated to keeping track of your workouts in a prominent location such as your refrigerator.
- Each day you workout draw a smiley face (or give yourself a sticker) on the calendar.
- Each day you do not workout draw a big red “X” on the day.
If you see XXX you better get a move on!
Any week you have more smiley faces than X’s reward yourself!
Tuesday, January 6, 2009
Do something nice for you!
Alot of people skip this part, but don't you deserve it?
Here are some ideas:
FYI:
All our clients can take advantage of "Just For You" cards available at our front desk.
Here's what you can get:
Here are some ideas:
- Clothes
- Shoes
- Massage
- Facial
- Pedicure
FYI:
All our clients can take advantage of "Just For You" cards available at our front desk.
Here's what you can get:
- $10 off a massage at Essential to Wellness
- 20% off a facial or pedicure at Tonic Salon
Your Starting Point
If you are a client, we can help you with all of these assessments and more!
For those of you who like to DIY:
Keep track of inches lost with a tape measure.
Record your girth measurements around your waist, hips, and upper leg. Measure them again in one month. The tricky part is measuring the same spot the next time, so take good notes. For example, when you measure your waist pay attention: did you measure across your belly button or two inches above your belly button?
Measuring too complicated?
Instead pay attention to how your clothes fit. Take note of how a particular pair of pants fits (maybe a little snug) and try it again in a month.
The scale.
Most people feel they MUST weigh themselves, however don’t base everything on what the scale says. Muscle weighs more than fat, so your weight may not change a lot as you lose fat and gain muscle. Your body composition (the ratio of fat to lean body tissue) is much more important. This can be measured with a skin fold calipers by a fitness professional.
Test your fitness level. Record how many push-ups you can do without stopping, how many chair squats you can complete in 30 seconds and how long it takes you to walk/run a specific distance such as one mile (works best on a track). Re-test every eight to twelve weeks and you will be impressed with yourself!
For those of you who like to DIY:
Keep track of inches lost with a tape measure.
Record your girth measurements around your waist, hips, and upper leg. Measure them again in one month. The tricky part is measuring the same spot the next time, so take good notes. For example, when you measure your waist pay attention: did you measure across your belly button or two inches above your belly button?
Measuring too complicated?
Instead pay attention to how your clothes fit. Take note of how a particular pair of pants fits (maybe a little snug) and try it again in a month.
The scale.
Most people feel they MUST weigh themselves, however don’t base everything on what the scale says. Muscle weighs more than fat, so your weight may not change a lot as you lose fat and gain muscle. Your body composition (the ratio of fat to lean body tissue) is much more important. This can be measured with a skin fold calipers by a fitness professional.
Test your fitness level. Record how many push-ups you can do without stopping, how many chair squats you can complete in 30 seconds and how long it takes you to walk/run a specific distance such as one mile (works best on a track). Re-test every eight to twelve weeks and you will be impressed with yourself!
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