Lucky us!! Snow White and Tony Stewart made a guest appearance at xo fitness!
We were pleasantly surprised at the number of kids who were 
excited about the apples. They do look yummy....make sure you have three pieces of fruit TODAY!
Thursday, November 1, 2007
Trick or Treating at xo fitness
Lucky us!! Snow White and Tony Stewart made a guest appearance at xo fitness!
Eating Better this Holiday Season
The Holidays seem to be all about food… with all the family get-togethers and office parties it’s easy to over-indulge. Instead of forbidding all the goodies, focus on sticking to your nutrition goals and then, if you still have room for your holiday treat, go for it!
Here are some ideas to help you avoid overdoing it:
1. Fill your plate with fruits and vegetables. These will hopefully fill you up so you don’t head back for a piece of pie. Besides, the fruit might just satisfy your sweet tooth.
2. Engage in lots of conversation. It is hard to talk with your mouth full.
3. Use a small plate. No matter how hard you try you will not be able to load a tiny dessert plate with as many calories as a full-sized dinner plate.
4. Drink water. Try to drink two glasses of water for every one alcoholic beverage and you will have a lot less headaches. Also, water will help you feel fuller.
5. Limit alcohol intake. First of all, alcohol will lower your inhibitions and may make it easier for you to make poor food choices. Secondly, alcohol activates an enzyme in your body that uptakes fat from your blood stream and stores it in your fat cells more easily. Sounds nasty, doesn’t it?
Remember, moderation is the key. Following the 80/20 rule will definitely help you: Eat well 80% of the time and allow yourself a treat now and then. Remember to eat it slowly and really enjoy it!
Here are some ideas to help you avoid overdoing it:
1. Fill your plate with fruits and vegetables. These will hopefully fill you up so you don’t head back for a piece of pie. Besides, the fruit might just satisfy your sweet tooth.
2. Engage in lots of conversation. It is hard to talk with your mouth full.
3. Use a small plate. No matter how hard you try you will not be able to load a tiny dessert plate with as many calories as a full-sized dinner plate.
4. Drink water. Try to drink two glasses of water for every one alcoholic beverage and you will have a lot less headaches. Also, water will help you feel fuller.
5. Limit alcohol intake. First of all, alcohol will lower your inhibitions and may make it easier for you to make poor food choices. Secondly, alcohol activates an enzyme in your body that uptakes fat from your blood stream and stores it in your fat cells more easily. Sounds nasty, doesn’t it?
Remember, moderation is the key. Following the 80/20 rule will definitely help you: Eat well 80% of the time and allow yourself a treat now and then. Remember to eat it slowly and really enjoy it!
Fitting in Fitness this Holiday Season
What’s your Holiday Strategy?
We love the holidays and look forward to relaxing with our families. Most of us over-indulge at Thanksgiving or Christmas and let’s face it: We LOVE the FOOD!!! It’s OK not to be perfect every day of the year, so here’s our strategy to keep you fit during this wonderful time of year.
For those who haven’t been exercising:
Start Now! Do a little extra activity today and every day leading up to the holidays and you’ll be rewarded with lower stress, better fitness and a vibrant smile. I’m serious! You can’t help but smile when you’ve reduced your stress and you know you’re more fit than you were before. Fitness is a truly wonderful thing.
Here are some ways to add that extra activity:
· Schedule it! We’re all very busy this time of year. If you schedule your exercise like you would a doctor or dentist appointment you are less likely to skip it.
· Keep track! Invest in a pedometer and see how far your feet take you in a day. Then try to increase the number of steps you take.
· Park at the far end of the mall. You thought we’d say the far end of the parking lot, right? Well, if it is cold and nasty walking inside the mall will seem much more appealing than crossing the parking lot.
· Take a walk at lunchtime. Even better, get a co-worker to go along so you’ve got some to hold you accountable.
· Take your dog or your kids for a walk. They will love it and ask to go again and again.
Just get started and keep going!
For those of you who exercise regularly:
· KEEP IT UP! Now is no time to let it slide. It’s easy to come up with lots of excuses and before you know it, two months have slipped away.
· Do something different. Pick up your pace walking or running up that little hill on your route and get winded once in a while. Research is clear that an occasional challenge is better than repeating the same thing over and over.
· Record it on the calendar. Keeping track of what you’ve done will help you stay on track. Don’t try to be perfect. You may not be able to do something EVERY day, but even three times each week is a great.
That’s our holiday strategy…Get moving & keep moving!
You will have MORE ENERGY and feel LESS STRESSED when you make the commitment to FIT-IN FITNESS.
We love the holidays and look forward to relaxing with our families. Most of us over-indulge at Thanksgiving or Christmas and let’s face it: We LOVE the FOOD!!! It’s OK not to be perfect every day of the year, so here’s our strategy to keep you fit during this wonderful time of year.
For those who haven’t been exercising:
Start Now! Do a little extra activity today and every day leading up to the holidays and you’ll be rewarded with lower stress, better fitness and a vibrant smile. I’m serious! You can’t help but smile when you’ve reduced your stress and you know you’re more fit than you were before. Fitness is a truly wonderful thing.
Here are some ways to add that extra activity:
· Schedule it! We’re all very busy this time of year. If you schedule your exercise like you would a doctor or dentist appointment you are less likely to skip it.
· Keep track! Invest in a pedometer and see how far your feet take you in a day. Then try to increase the number of steps you take.
· Park at the far end of the mall. You thought we’d say the far end of the parking lot, right? Well, if it is cold and nasty walking inside the mall will seem much more appealing than crossing the parking lot.
· Take a walk at lunchtime. Even better, get a co-worker to go along so you’ve got some to hold you accountable.
· Take your dog or your kids for a walk. They will love it and ask to go again and again.
Just get started and keep going!
For those of you who exercise regularly:
· KEEP IT UP! Now is no time to let it slide. It’s easy to come up with lots of excuses and before you know it, two months have slipped away.
· Do something different. Pick up your pace walking or running up that little hill on your route and get winded once in a while. Research is clear that an occasional challenge is better than repeating the same thing over and over.
· Record it on the calendar. Keeping track of what you’ve done will help you stay on track. Don’t try to be perfect. You may not be able to do something EVERY day, but even three times each week is a great.
That’s our holiday strategy…Get moving & keep moving!
You will have MORE ENERGY and feel LESS STRESSED when you make the commitment to FIT-IN FITNESS.
The older you get the more important it is to exercise regularly.
Here’s why:
Maintain muscle mass to maintain metabolism
Increase bone density
Improve posture
Reduce risk of diabetes
Reduce blood pressure
Improve cholesterol levels
Reduced low-back pain
Decreased risk of falling
“It is magnificent to grow old, if one keeps young…” –Harry E. Fosdick
By working out with a trainer in a safe environment you can strengthen the muscles you need to move through your life with confidence and live your life to the fullest!
Karin Jennings has been certified as a Silversneakers Instructor and as a YMCA of the USA Older Adult Instructor. She has led a wide range of older adult exercise classes over the past 11 years including Balance Conditioning, Low-Impact Aerobics, Water Exercise, and Chair Exercise. She has also worked one-on-one with individuals to teach them exercises they can do at home to improve their balance and strength. You can contact Karin at karin@xofitness.com or call 339-0630.
Sunday, October 14, 2007
Halloween Candy
Admit it, we all do it…we eat the leftover Halloween candy. Halloween marks the beginning of the holidays and the start of eating a little too much here and a little too much there and it really adds up by New Years! We have some suggestions to help you avoid nibbling on all that extra candy!
1. Buy less candy to start with. We all live in fear of running out of treats and disappointing the kids, but when was the last time you actually ran out?
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.
3. Store it 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!
4. Get rid of the leftover candy. 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.
5. Allow yourself to indulge in one little piece. 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 binging.
1. Buy less candy to start with. We all live in fear of running out of treats and disappointing the kids, but when was the last time you actually ran out?
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.
3. Store it 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!
4. Get rid of the leftover candy. 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.
5. Allow yourself to indulge in one little piece. 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 binging.
Tell us what you want!
We are in the process of setting our group training schedule for November & December.
· Please look over our “menu” of group sessions and let us know which ones YOU are interested in and when!
· Let us know if you are just starting out and also if you would prefer to exercise with ONLY beginners.
Please email your preferences to me at karin@xofitness.com.
Cardio x-training
Cross-training is important both physically and mentally. Variety equals more results & less over-use injuries not to mention more fun & less boredom. Expect to build your strength while you expand your aerobic capacity using virtually everything we have.
Core Conditioning
Concentrate on your Core! Train your stabilizer muscles around the abdominal and spinal regions. Utilizing the very best mat Pilates moves, and incorporating both stability and medicine balls, these sessions will help develop strong mid-section, improve your posture, and reduce the risk of low back injury.
Cycle & Strength
Indoor Cycling combined with Muscle Conditioning will improve your cardiovascular fitness, reduce body fat and increase your muscle mass to crank up your metabolism!
Cycle & Mind/Body Stretch
Indoor Cycling combined with Mind/Body Stretch will improve your cardiovascular fitness, reduce body fat, AND improve your flexibility and balance.
HIIT
High Intensity Interval Training. As it sounds, this intermediate to advanced training is for individuals with a solid base of fitness who are looking for a challenge. Expect a gradual warm-up into some more intense moves followed by a cool-down and stretch to start your day with exuberance!
Mind/Body Stretch
Improve your flexibility, muscle endurance, and balance through a wide array of yoga and Pilates moves. We have selected only the safest and most effective moves for the general population. Stretching and breathing are emphasized to enhance relaxation and stress release.
Pre-Natal Fitness
Maintaining your fitness level during your pregnancy is very important. Let’s face it, labor itself is an endurance event you’ll never forget. Exercise through your pregnancy so that you are strong and healthy when the real work of caring for your newborn begins!
Strength & Agility
Muscle conditioning plus full body movements to improve your agility. Intended for individuals with a solid base of fitness looking for a challenge.
Strength & Balance
Muscle conditioning for the upper and lower body combined with balance training. This training session incorporates stability balls, BOSUs, medicine balls, and exercise tubing to challenge your core and improve your balance.
Strength & Balance 60+
Balance training, muscle conditioning, and stretching designed to keep clients 60 and over strong, independent and confident.
· Please look over our “menu” of group sessions and let us know which ones YOU are interested in and when!
· Let us know if you are just starting out and also if you would prefer to exercise with ONLY beginners.
Please email your preferences to me at karin@xofitness.com.
Cardio x-training
Cross-training is important both physically and mentally. Variety equals more results & less over-use injuries not to mention more fun & less boredom. Expect to build your strength while you expand your aerobic capacity using virtually everything we have.
Core Conditioning
Concentrate on your Core! Train your stabilizer muscles around the abdominal and spinal regions. Utilizing the very best mat Pilates moves, and incorporating both stability and medicine balls, these sessions will help develop strong mid-section, improve your posture, and reduce the risk of low back injury.
Cycle & Strength
Indoor Cycling combined with Muscle Conditioning will improve your cardiovascular fitness, reduce body fat and increase your muscle mass to crank up your metabolism!
Cycle & Mind/Body Stretch
Indoor Cycling combined with Mind/Body Stretch will improve your cardiovascular fitness, reduce body fat, AND improve your flexibility and balance.
HIIT
High Intensity Interval Training. As it sounds, this intermediate to advanced training is for individuals with a solid base of fitness who are looking for a challenge. Expect a gradual warm-up into some more intense moves followed by a cool-down and stretch to start your day with exuberance!
Mind/Body Stretch
Improve your flexibility, muscle endurance, and balance through a wide array of yoga and Pilates moves. We have selected only the safest and most effective moves for the general population. Stretching and breathing are emphasized to enhance relaxation and stress release.
Pre-Natal Fitness
Maintaining your fitness level during your pregnancy is very important. Let’s face it, labor itself is an endurance event you’ll never forget. Exercise through your pregnancy so that you are strong and healthy when the real work of caring for your newborn begins!
Strength & Agility
Muscle conditioning plus full body movements to improve your agility. Intended for individuals with a solid base of fitness looking for a challenge.
Strength & Balance
Muscle conditioning for the upper and lower body combined with balance training. This training session incorporates stability balls, BOSUs, medicine balls, and exercise tubing to challenge your core and improve your balance.
Strength & Balance 60+
Balance training, muscle conditioning, and stretching designed to keep clients 60 and over strong, independent and confident.
Complimentary Group Trainings
Small Group Trainings October 22-November 3
ALL trainings on this schedule (schedule is in main body of newsletter) are 45 minutes and groups are LIMITED to SIX individuals so that we can provide you with personalized attention.
It is VERY IMPORTANT for you to call 339-0630 or email Karin at karin@xofitness.com to reserve your place. We need to know you are attending!!
Session Descriptions:
Core Conditioning
Concentrate on your Core! Train your stabilizer muscles around the abdominal and spinal regions. Utilizing the very best mat Pilates moves, and incorporating stability and medicine balls, these sessions will help develop strong mid-section, improve your posture, and reduce the risk of low back injury.
Strength & Agility
Dynamic muscle conditioning with whole body movements to improve agility. Intended for individuals with a solid base of fitness looking for a challenge.
Mind/Body Stretch
Improve your flexibility, muscle endurance, and balance through a selection of the safest and most effective Yoga and Pilates moves. Stretching and breathing are emphasized to enhance relaxation and stress release.
Strength & Balance
Muscle conditioning for the upper and lower body combined with balance training to challenge your core and improve your balance. Utilizing stability balls, BOSUs, medicine balls, and exercise tubing.
Strength & Balance 60+
Balance training, muscle conditioning, and stretching designed to keep clients 60 and over strong, independent and confident.
Coming soon:
We will be offering an even wider selection of group trainings.
Be sure to let us know what type of group sessions MOST interest YOU.
ALL trainings on this schedule (schedule is in main body of newsletter) are 45 minutes and groups are LIMITED to SIX individuals so that we can provide you with personalized attention.
It is VERY IMPORTANT for you to call 339-0630 or email Karin at karin@xofitness.com to reserve your place. We need to know you are attending!!
Session Descriptions:
Core Conditioning
Concentrate on your Core! Train your stabilizer muscles around the abdominal and spinal regions. Utilizing the very best mat Pilates moves, and incorporating stability and medicine balls, these sessions will help develop strong mid-section, improve your posture, and reduce the risk of low back injury.
Strength & Agility
Dynamic muscle conditioning with whole body movements to improve agility. Intended for individuals with a solid base of fitness looking for a challenge.
Mind/Body Stretch
Improve your flexibility, muscle endurance, and balance through a selection of the safest and most effective Yoga and Pilates moves. Stretching and breathing are emphasized to enhance relaxation and stress release.
Strength & Balance
Muscle conditioning for the upper and lower body combined with balance training to challenge your core and improve your balance. Utilizing stability balls, BOSUs, medicine balls, and exercise tubing.
Strength & Balance 60+
Balance training, muscle conditioning, and stretching designed to keep clients 60 and over strong, independent and confident.
Coming soon:
We will be offering an even wider selection of group trainings.
Be sure to let us know what type of group sessions MOST interest YOU.
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