Showing posts with label weight loss. Show all posts
Showing posts with label weight loss. Show all posts
Tuesday, May 1, 2012
Fitness for Moms
Look Good & Feel Great no matter what age your kids happen to be!
Here's why exercise is important for all you Moms out there:
Moms-to-be
Pre-natal exercise minimizes weight gain during pregnancy and can definitely make your delivery easier.
Moms with little kids
Lose the baby fat! You spend nearly every waking moment taking care of others.
Isn’t it time you take care of yourself? A little “me time” goes a long way.
Moms with school-age kids
Like it or not, your kids are watching you, so be a good role model.
If you care about exercise and eating well it will rub off on your kids (eventually).
Moms with older kids
Now that you have some free time are you in shape enough to enjoy it?
Got any kids’ weddings to attend? You can look great in your mother-of-the-bride gown.
Grandmas
Babies are heavier than you might remember!
Can you get down on the floor to play?
Are you fast enough to keep up with your grandchildren?
Thursday, March 29, 2012
XO's Friday Foodie: Tofu Cubes
Another favorite at the Jennings' household!
(It doesn't look that good raw, but Jasmine likes to eat it straight out of the container)
Start with block of extra firm tofu.
(packed in water, NOT 'silken tofu' in the little boxes)
(packed in water, NOT 'silken tofu' in the little boxes)
Slice Tofu into slabs about 1/2 inch thick.
Pat dry.
Tofu is like a sponge, so if you don't remove some of the moisture
it will not be able to soak up the tamari sauce, etc.
Cut tofu into cubes.
Pat dry again.
Arrange as single layer in Pyrex baking dish.
Pour 2-3 Tbsp. of Tamari sauce, 2-3 Tbsp.
Olive Oil over tofu cubes.
Sprinkle with seasonings...your choice.
Nature's seasonings & Garlic Powder work great.
Nature's seasonings & Garlic Powder work great.
We also lightly coat with seasoned bread crumbs on occassion.
Bake in 400 degree oven for 20-25 minutes.
Flip tofu after 15 minutes.
It's done when it is browned on the edges.
If it still seems spongy put it back in for a couple of minutes.
Miscellaneous notes: Avoid over-marinating. You want the flavor
on the surface, not dilluted throughout the tofu.
Can be made as 'cutlets' by slicing into 1/2" slabs, drizzle with tamari
(soy sauce), flip over to coat both sides, drizzle with Olive oil, flip
over to coat both sides and then whip it in the oven!
Do you have a favorite method to prepare tofu? Post it in the comments!
Miscellaneous notes: Avoid over-marinating. You want the flavor
on the surface, not dilluted throughout the tofu.
Can be made as 'cutlets' by slicing into 1/2" slabs, drizzle with tamari
(soy sauce), flip over to coat both sides, drizzle with Olive oil, flip
over to coat both sides and then whip it in the oven!
Do you have a favorite method to prepare tofu? Post it in the comments!
Wednesday, March 28, 2012
Super Easy Veggie of the Week: Sweet Potato Fries
These are a delicious substitute to regular fries and a great way to get your kids to eat their veggies!
Start by peeling the sweet potatoes.
Then slice them into approximately equal sized fries.
Put the raw fries into a large ziploc bag.
Add 2-3 Tablespoons of Olive Oil
Add seasonings...your choice.
We use Nature's Seasoning, some cayenne pepper and/or garlic powder.
Shake in bag until all fries are covered.
p.s.
You can just put them on a oiled cookie sheet and then smear them with more oil and sprinkle on the seasonings, but I feel they get coated much better in the bag. The only draw back is washing out the bag if you are like me and want to re-use it.
Next, arrange fries on a cookie sheet in a single layer.
Bake at 425 degrees for about 30 minutes.
Flip them over after the first 15 minutes so they brown on both sides.
Cooking times will vary depending upon how thick you cut your fries, so use your own best judgement...
like Ryan always says, you have to try a sample!
ENJOY!
Wednesday, March 21, 2012
Super Easy Veggie of the Week: Roasted Cauliflower
This is my absolute favorite way to eat cauliflower!
Place it on a cookie sheet sprayed with cooking oil.
Then spray the cauliflower or rub some olive oil on it
Sprinkle with your favorite seasonings.
(we use some rosemary, garlic powder and/or black pepper)
Bake at 400 degrees for about 25 minutes.
Check with a fork to make sure it is no longer crunchy,
but don't cook it so long that it gets mushy.
ENJOY!
xo-Karin
Wednesday, March 7, 2012
Super Easy Veggie of the Week: Broccoli
Cover 1/2 your dinner plate with steamed broccoli....
it goes with just about anything!
Needs to cook for only 5-6 minutes or it will get mushy,
so don't wander off.
Leftovers!
Start out your day with a scrambled egg and the leftover broccoli.
Tuesday, August 30, 2011
Back to Fitness: The 3 R’s
Did your fitness routine go freestyle this summer? The trouble with summer is that people tend to be inconsistent about exercising. This happens for a multitude of reasons: a) the kids are home; b) week-long vacations and travel; c) relying on outdoor activities like gardening and walking for exercise.
Now that September is here it is time to get back to fitness! How to start? ”Back to School” and “Back to Fitness” have a lot of similarities. Here are the “Three R’s”:
Regular Routine
Schedule your exercise. Consistency is the key to success. “I am going to get in shape this fall” is far too vague. Instead, say “I am going to exercise for 30 minutes three days a week for the next 4 weeks.” You should consider being even more specific and schedule the days you will exercise on your calendar. Notice how this statement is measureable in couple of ways (minutes of exercise & days per week) it also has a time frame of 4 weeks so when you have successfully exercised through out the month of September you can reward yourself. Then you can set a new goal (maybe 4 days/week) for the month of October!
‘Rite it down
There are two things to write down:
1) Write your goals. Post them somewhere you can see them regularly and act upon them. It is important to review your goals daily…for one minute. Spencer Johnson, M.D., in his book The One Minute Mother gives us this motivational quote: “I take a minute, I look at my goals, I look at my behavior, I see if my behavior matches my goals”.
2) Record your workouts. It may seem silly, but most grown-ups are just as motivated as grade-schoolers by something as simple as a chart on the wall with gold stars. Try this at home: Place a calendar which is dedicated to keeping track of your workouts in a prominent location such as your refrigerator. Everyday you workout give yourself a star on the calendar. You may also want to record your time, distance and/or the activities you completed.
‘Rithmetic
A lot of us are motivated by the numbers.
Most people feel they MUST weigh themselves, however don’t measure success by that number alone. Here are some other numbers to consider:
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.
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?
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!
How many minutes and/or miles you complete weekly or monthly?
Turn over a new leaf this Fall…follow the “Three R’s” and get fit this fall. Remember, consistency is the key to success! If you have a health & fitness question or need help with your fall fitness routine contact me: karin@xofitness.com
Karin Jennings is a certified personal trainer and co-owner of XO Fitness, LLC in De Pere.
Tuesday, July 12, 2011
Healthy Summer Strategies
Many of us discover vacations and hot weather challenging our weight loss efforts this time of year. Relaxation definitely has its merits, but don’t let the lazy days of summer keep you from your health and fitness goals!
Vacation
Planning a vacation this summer? Good for you! Vacation is very important for your mental well-being. Relax and enjoy yourself, but don’t sabotage your health and fitness while you are away. It’s easy to throw caution to the wind and return from your trip with an extra 2-5 pounds.
Here are some ways you can minimize the impact of your vacation:
o Keep healthy snacks handy in the car This will keep you out of the drive-thru lane. Having a pocket guide such as “Eat This, Not That” can be very helpful when you must eat on the run.
o 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.
o Plan some physical activities Hiking, biking and swimming are great ways to get you moving. . If you have kids, keep them moving too. A study conducted by Ohio State University found that 5- and 6-year-olds gained more weight over the summer than during the school year, so shut off the TV and do something active with them!
Too Hot to Cook
o It’s tempting to eat out when it’s too hot to cook If you do eat out, remember to eat reasonable portions, start with a salad and eat all your vegetables. Try to avoid fast food all together.
o Eat fresh fruits and vegetables This is the BEST season for fresh produce…plus you don’t have to cook them. Whether you visit a farmer’s market or stop by the salad bar enjoy delicious fruits and raw vegetables EVERY day. Remember, the USDA recommends 3 servings of fruit and 5 servings of vegetables daily.
o Grill healthy foods Grilling out will keep your kitchen cool. Prepare veggies (zucchini, colorful peppers, onions, and mushrooms tossed in olive oil) in a grill basket. As for meat, stay away from the brats and burgers and opt for lean cuts of meat or fish.
o Avoid traditional picnic food Chips, mayo-based “salads” (such as potato salad and coleslaw) and meat on a bun are not good choices. If you are invited to a “cookout” offer to bring a salad or fresh fruit.
Too Hot to Exercise
o Drink Water Always a good idea…zero calories. Avoid drinking calories from soda, ice coffees, and sports drinks except as a special treat. Try squeezing some lemon or lime into your water if plain water isn’t appealing.
o Workout indoors The great outdoors is usually a great option here in Wisconsin, however, if we’re experiencing a heat wave exercise indoors.
o Stay cool in the pool Swim laps, chase your kids, walk in chest-high water or try deep water running for awesome low impact exercise.
o Exercise early The sun is up very early in the summer, but the couple of hours after sunrise are cool and quiet. A perfect way to beat the heat!
Want to lose weight this summer? Focus on eating well and staying active every day.
Feeling a lazy this summer? We can help you stay motivated! Karin@xofitness.com
Visit our website: www.xofitness.com
Vacation
Planning a vacation this summer? Good for you! Vacation is very important for your mental well-being. Relax and enjoy yourself, but don’t sabotage your health and fitness while you are away. It’s easy to throw caution to the wind and return from your trip with an extra 2-5 pounds.
Here are some ways you can minimize the impact of your vacation:
o Keep healthy snacks handy in the car This will keep you out of the drive-thru lane. Having a pocket guide such as “Eat This, Not That” can be very helpful when you must eat on the run.
o 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.
o Plan some physical activities Hiking, biking and swimming are great ways to get you moving. . If you have kids, keep them moving too. A study conducted by Ohio State University found that 5- and 6-year-olds gained more weight over the summer than during the school year, so shut off the TV and do something active with them!
Too Hot to Cook
o It’s tempting to eat out when it’s too hot to cook If you do eat out, remember to eat reasonable portions, start with a salad and eat all your vegetables. Try to avoid fast food all together.
o Eat fresh fruits and vegetables This is the BEST season for fresh produce…plus you don’t have to cook them. Whether you visit a farmer’s market or stop by the salad bar enjoy delicious fruits and raw vegetables EVERY day. Remember, the USDA recommends 3 servings of fruit and 5 servings of vegetables daily.
o Grill healthy foods Grilling out will keep your kitchen cool. Prepare veggies (zucchini, colorful peppers, onions, and mushrooms tossed in olive oil) in a grill basket. As for meat, stay away from the brats and burgers and opt for lean cuts of meat or fish.
o Avoid traditional picnic food Chips, mayo-based “salads” (such as potato salad and coleslaw) and meat on a bun are not good choices. If you are invited to a “cookout” offer to bring a salad or fresh fruit.
Too Hot to Exercise
o Drink Water Always a good idea…zero calories. Avoid drinking calories from soda, ice coffees, and sports drinks except as a special treat. Try squeezing some lemon or lime into your water if plain water isn’t appealing.
o Workout indoors The great outdoors is usually a great option here in Wisconsin, however, if we’re experiencing a heat wave exercise indoors.
o Stay cool in the pool Swim laps, chase your kids, walk in chest-high water or try deep water running for awesome low impact exercise.
o Exercise early The sun is up very early in the summer, but the couple of hours after sunrise are cool and quiet. A perfect way to beat the heat!
Want to lose weight this summer? Focus on eating well and staying active every day.
Keep this in mind:
“Success is the sum of small efforts,
repeated day in and day out.”
Robert Collier
Feeling a lazy this summer? We can help you stay motivated! Karin@xofitness.com
Visit our website: www.xofitness.com
Thursday, July 1, 2010
Too Hot to Cook
Just because it is too hot to cook doesn't mean you can't eat healthy!
What to eat when it's too hot to cook:
o Choose wisely when eating out It’s tempting to eat out when it’s too hot to cook If you do eat out, remember to eat reasonable portions and eat all your vegetables. Try to avoid fast food all together.
o Eat fresh fruits and vegetables This is the BEST season for fresh produce…plus you don’t have cook it. Whether you visit a farmer’s market or stop by the salad bar enjoy delicious fruits and raw vegetables EVERY day. Remember, the USDA recommends 3 servings of fruit and 5 servings of vegetables daily.
o Grill healthy foods Grilling out will keep your kitchen cool. Prepare veggies (zucchini, colorful peppers, onions, and mushrooms tossed in olive oil) in a grill basket. As for meat, stay away from the brats and burgers and opt for lean cuts of meat or fish.
o Avoid traditional picnic food Chips, mayo-based “salads” (such as potato salad and coleslaw) and meat on a bun are not good choices. If you are invited to a “cookout” offer to bring a salad or fresh fruit.
What to eat when it's too hot to cook:
o Choose wisely when eating out It’s tempting to eat out when it’s too hot to cook If you do eat out, remember to eat reasonable portions and eat all your vegetables. Try to avoid fast food all together.
o Eat fresh fruits and vegetables This is the BEST season for fresh produce…plus you don’t have cook it. Whether you visit a farmer’s market or stop by the salad bar enjoy delicious fruits and raw vegetables EVERY day. Remember, the USDA recommends 3 servings of fruit and 5 servings of vegetables daily.
o Grill healthy foods Grilling out will keep your kitchen cool. Prepare veggies (zucchini, colorful peppers, onions, and mushrooms tossed in olive oil) in a grill basket. As for meat, stay away from the brats and burgers and opt for lean cuts of meat or fish.
o Avoid traditional picnic food Chips, mayo-based “salads” (such as potato salad and coleslaw) and meat on a bun are not good choices. If you are invited to a “cookout” offer to bring a salad or fresh fruit.
Thursday, January 21, 2010
Minimize Weekend Weight Gain
o 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.
o Keep healthy snacks handy in the car. Whether you are traveling or running errands, carrying a healthy snack will keep you out of the drive-thru lane.
o 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!
o 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.
o 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.
o 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?
Have a fit & healthy weekend! Karin
o Keep healthy snacks handy in the car. Whether you are traveling or running errands, carrying a healthy snack will keep you out of the drive-thru lane.
o 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!
o 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.
o 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.
o 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?
Have a fit & healthy weekend! Karin
Saturday, January 16, 2010
Double you weight loss with Food Journaling
You can use a regular notebook for your food journal or contact us at info@xofitness.com and we'll email you ours!
Food Entries... Entering More Than Food
What... It is important to include everything from what you drink to the butter that you place on your roll.
How much...This is the only way that you will get an idea about how many calories that you consume during the course of the day.
When...remember it is important to spread out your meals throughout the day. Every 3-4 hours if possible.
Where...Your may notice a pattern of eating certain times and places besides the table. Sometimes you eat in those places out of habit, for instance the car or the couch not because you're hungry , but because it is a habit.
Why... Were you hungry or were you bored/stressed/sad? By identifying emotions that cause you to eat, you will become aware of them and be able to develop other ways to deal with these emotions. To lose weight, you only want to eat when you are hungry. Check out How Hungry Are You?
After one week, review your food log. You might be able to pick out the trouble spots on your own, or bring your food journal to our studio for a nutritional review. Clients can get a nutritional review anytime they bring in a 7 day journal. If you are not currently a client, simply turn in your food log at xo fitness and schedule a complimentary session.
Yours in Health & Fitness,
Ryan & Karin
Food Entries... Entering More Than Food
What... It is important to include everything from what you drink to the butter that you place on your roll.
How much...This is the only way that you will get an idea about how many calories that you consume during the course of the day.
When...remember it is important to spread out your meals throughout the day. Every 3-4 hours if possible.
Where...Your may notice a pattern of eating certain times and places besides the table. Sometimes you eat in those places out of habit, for instance the car or the couch not because you're hungry , but because it is a habit.
Why... Were you hungry or were you bored/stressed/sad? By identifying emotions that cause you to eat, you will become aware of them and be able to develop other ways to deal with these emotions. To lose weight, you only want to eat when you are hungry. Check out How Hungry Are You?
After one week, review your food log. You might be able to pick out the trouble spots on your own, or bring your food journal to our studio for a nutritional review. Clients can get a nutritional review anytime they bring in a 7 day journal. If you are not currently a client, simply turn in your food log at xo fitness and schedule a complimentary session.
Yours in Health & Fitness,
Ryan & Karin
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?
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