Cycle & Go / Cardio & Go
We coach you through the workout to ensure these short trainings are intense and effective! These sessions are wrapped up with 5 minutes of stretching and flexibility.
Stay for Strength
30 minutes of muscle conditioning exercises utilizing a variety of muscle conditioning tools to tone and sculpt your entire body and enhance your overall fitness. Follows Cardio & Go or Cycle & Go, so you can attend them back to back for a complete workout!
Stay for Core
30 minutes of core conditioning. 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. Follows Cardio & Go or Cycle & Go, so you can attend them back to back for a complete workout!
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 yoga and Pilates moves for the general population. Stretching and breathing are emphasized to enhance relaxation and stress release.
Strength & Agility
Dynamic muscle conditioning for the whole body combined with drills to improve agility. 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 (5:45 am)!
Thursday, January 31, 2008
Sunday, December 30, 2007
Our Indoor Cycles Have Arrived
Here's a photo of our much anticipated spin bikes:
And here's a link to our group trainings: http://www.xofitness.com/calendar/month.phpSMART Nutrition Goals
A lot of people resolve to “eat healthier this year”, but it’s simply not specific enough.
Don’t get us wrong, improving your nutrition and/or eating habits is a great idea. Most people know what they could be doing to improve their nutrition: they have lots of good ideas: eat more vegetables, eat less sugar, eat less starch, eat less salt, eat smaller portions, drink more water, and more.
Unfortunately, trying to change ALL of this at once is very overwhelming and sure to fail. Instead, pick ONE area to improve, for instance “eat more vegetables” and really focus on it.
Now, let’s turn it into a SMART goal:
S=Specific: I will increase my vegetable intake to at least 3 servings daily during the month of January.
M=Measureable: I will eat at least 3 servings daily is measurable.
A=Attainable: You CAN do this, just stay focused.
R=Reward-based: I will reward myself with a massage/facial/new shoes (you name it!)
T=Time-framed: I will focus on doing this during the month of January.
By the end of January you will have made eating more vegetables into a habit for you and quite possibly your family. You may decide that you want to continue to focus on vegetables for another month or you may decide it is time to tackle yet another area such as “drink more water”. Either way, you’ve succeeded!
Don’t get us wrong, improving your nutrition and/or eating habits is a great idea. Most people know what they could be doing to improve their nutrition: they have lots of good ideas: eat more vegetables, eat less sugar, eat less starch, eat less salt, eat smaller portions, drink more water, and more.
Unfortunately, trying to change ALL of this at once is very overwhelming and sure to fail. Instead, pick ONE area to improve, for instance “eat more vegetables” and really focus on it.
Now, let’s turn it into a SMART goal:
S=Specific: I will increase my vegetable intake to at least 3 servings daily during the month of January.
M=Measureable: I will eat at least 3 servings daily is measurable.
A=Attainable: You CAN do this, just stay focused.
R=Reward-based: I will reward myself with a massage/facial/new shoes (you name it!)
T=Time-framed: I will focus on doing this during the month of January.
By the end of January you will have made eating more vegetables into a habit for you and quite possibly your family. You may decide that you want to continue to focus on vegetables for another month or you may decide it is time to tackle yet another area such as “drink more water”. Either way, you’ve succeeded!
Resolve to finish the Valentines Day 5K, it's SMART
S= Specific: It's a 5K! It's a great distance if you are a beginner or haven't run in a while.
M=Measureable: You CAN finish 3.1 miles even if you have to walk parts of it.
A=Attainable: You CAN do it. You have time to get ready for this event, just get started!
R=Reward-based: You will get a t-shirt, bragging rights AND the run ends at Seroogy's, need I say more?
T=Time-framed: you need to be ready on February 9th the race director will not post-pone the run so you have more time to train!
Here is a link to the Valentine's day run/walk in De Pere, WI.
Here is a link to an easy-to-follow DIY 5K training plan. If you don't think you can stick to it on your own give us a call and we will help you get ready for this event.
M=Measureable: You CAN finish 3.1 miles even if you have to walk parts of it.
A=Attainable: You CAN do it. You have time to get ready for this event, just get started!
R=Reward-based: You will get a t-shirt, bragging rights AND the run ends at Seroogy's, need I say more?
T=Time-framed: you need to be ready on February 9th the race director will not post-pone the run so you have more time to train!
Here is a link to the Valentine's day run/walk in De Pere, WI.
Here is a link to an easy-to-follow DIY 5K training plan. If you don't think you can stick to it on your own give us a call and we will help you get ready for this event.
Friday, December 28, 2007
Flamingo Stand
OK, I’ll admit standing on one foot sounds a little silly, but try it and you’ll understand why I use this technique with nearly all of my clients.
1) Can you stand on one foot for 30 seconds without tipping over?
If not, you now have your first goal. The ability to support your body weight with one leg is key to preventing falls. Be sure to keep your hips level in the left photo and avoid the right photo!
"This!.................................................................... Not This!!!"
2) So, you can stand on one foot, what about the other foot? Can you stand on one foot significantly longer than the other? If so, start working on the weaker side. The more equal your strength from left to right, the less risk you have of injury.
3) If you have good balance, and can stand on each foot for 30 seconds it is time to start challenging your balance by moving non-weight bearing leg. Focus on standing tall, and lift one leg out in front of you with your foot about 12 inches from the ground, then move it out to the side and finally to the back. The first time you try this use your arms for balance, then make it more challenging by crossing your arms over your chest.
4) Strength training on one foot is a great way to trick your body into using your core muscles as stabilizers. Try doing any strength training move that you usually do either sitting or standing on two feet while standing on only one foot and you will definitely feel some extra muscles kick in! For example: bicep curls, lateral shoulder presses, overhead presses.
1) Can you stand on one foot for 30 seconds without tipping over?
If not, you now have your first goal. The ability to support your body weight with one leg is key to preventing falls. Be sure to keep your hips level in the left photo and avoid the right photo!
"This!.................................................................... Not This!!!"
2) So, you can stand on one foot, what about the other foot? Can you stand on one foot significantly longer than the other? If so, start working on the weaker side. The more equal your strength from left to right, the less risk you have of injury.
3) If you have good balance, and can stand on each foot for 30 seconds it is time to start challenging your balance by moving non-weight bearing leg. Focus on standing tall, and lift one leg out in front of you with your foot about 12 inches from the ground, then move it out to the side and finally to the back. The first time you try this use your arms for balance, then make it more challenging by crossing your arms over your chest.
4) Strength training on one foot is a great way to trick your body into using your core muscles as stabilizers. Try doing any strength training move that you usually do either sitting or standing on two feet while standing on only one foot and you will definitely feel some extra muscles kick in! For example: bicep curls, lateral shoulder presses, overhead presses.
Skiing/Sledding Expedition
When? Sunday, January 27; 11am-3pm
Join us for cross country skiing and sledding at one of our favorite Brown County Parks http://www.co.brown.wi.us/parks/parks/neshota-park/. Boasting a nice sledding hill and warming shelter with fireplace, not to mention superbly groomed ski trails this is one of our favorite winter wonderlands! Cost is equipment rental if needed and trail passes for skiers. Ryan will provide lessons for beginners (stride or skate) email ryan@xofitness.com for more details and to reserve your spot. xo fitness clients, families & friends are invited but please RSVP.
Sorry, not everyone gets to ride on Ryan's shoulders!
Join us for cross country skiing and sledding at one of our favorite Brown County Parks http://www.co.brown.wi.us/parks/parks/neshota-park/. Boasting a nice sledding hill and warming shelter with fireplace, not to mention superbly groomed ski trails this is one of our favorite winter wonderlands! Cost is equipment rental if needed and trail passes for skiers. Ryan will provide lessons for beginners (stride or skate) email ryan@xofitness.com for more details and to reserve your spot. xo fitness clients, families & friends are invited but please RSVP.
Sorry, not everyone gets to ride on Ryan's shoulders!
Sunday, December 16, 2007
Ribbon Cutting!
A huge THANK YOU to the De Pere Chamber of Commerce Ambassadors for helping us cut the ribbon!!
Also, we greatly appreciate Tricia Kann contributing her time to give complimentary chair massages.
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