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.
Thursday, October 15, 2009
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.
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