Too Much Fat?

Too Much Fat?

Watch your calories and don’t eat too many trans fats, as they have tons of calories!
If you’re losing Fat and Losing muscle you’re not getting enough calories!
If you’re losing muscle and gaining or maintaining fat you’re not getting enough protein!

WOW, are you confused, yet? Fat gets a LOT of Press! For kicks try googling “FAT” and see what results you get! What kind of fat? Losing Fat, Eliminating Fat in Food and God Forbid you consider a FAT FREE diet—wow, you’ll REALLY get an earful!

I’ve attached something that may help you navigate the world of fat when you’re planning out your meals! One thing to remember, though, is “all things in moderation.” A FAT FREE diet, or foods that are chemically altered to be FAT FREE, like cheese, should also not be consumed in large amounts. Be realistic when planning your meals, in most cases, small amounts of any food won’t cause major changes on the scale, it’s a matter of controlling the portions and choosing to eat healthy 90% of the time!

Click to Download Tips From Ellipse on Fat

A Cardio Buff Convinced: Kettlebells

I began fitness instructing as a cardio fiend, and the only heavy objects I was accustomed to moving were my arms and legs. When I had the opportunity to attend the Kettle Bell Concepts’ Level 1 Kettle Bell Lifting Instructor Course, I jumped at it, but assumed I would be out of place among some serious heavy lifters. I was wrong. True, that in attendance there was one Olympic lifting expert, but there was also a personal trainer at the end of her second trimester! Throughout a weekend seminar, each member of the course became comfortable with all the movements presented. This was proof to me that k-bells are an awesome option for group fitness.

Why Choose Kettle Bells?

Training with kettle bells (k-bells) is dynamic and the benefits are innumerable. K-bell movements hit every major muscle group, especially the core and lower body. From an athletic standpoint, a k-bell training program improves strength and muscular and cardiovascular endurance. Using k-bell moves like Cleans and Squat Presses in an interval-structured workout provides maximum calorie expenditure in the minimum amount of time.

In a 2010 study from the University of Wisconsin-Lacrosse, published in ACE Fitness Matters,subjects performed 20 minutes of k-bell snatches, in intervals of 15 seconds on and 15 seconds off. By monitoring subjects’ heart rates and blood lactate levels, testers learned that subjects’ aerobic and anaerobic systems were burning 20.2 calories per minute to complete the workout!

The movements we see in modern k-bell training originated in the former Soviet Union marketplaces. Merchants and farmers made sport of lifting and tossing their counter-balance weights for entertainment and exercise. These irregularly shaped weights closely resembled the k-bells we see in the gym today.

The benefits of k-bell training carry over to any kind of fitness, and any age or level of participant. The irregular shape of a k-bell and the manipulation of momentum and gravity to move the k-bell prepare the exerciser for irregular objects in everyday life. Think babies, gallons of milk and large boxes. K-bell exercises demand grace and balance, making them attractive to those who enjoy a little choreography in their workout.

The Ellipse Fitness Summer Boot Camp Series will feature multiple exercises and opportunities to use the kettle bells as part of your Fat Loss and Strength training programming!  I’m so excited to see these out to good use!  Looking forward to seeing you in class!

Cod with Dill Recipe from Ellipse Fitness

Cod with Dill

4   5-6 Oz. Fresh or Frozen Cod Fillets

1   Tbsp. Olive Oil

2   Tbsp. Snipped Fresh Dill

1/4 Tsp. Ground White Pepper

3   Large Oranges

Directions:  Thaw fish, if frozen.  Rinse fish; pat dry with paper towel.  In a small bowl, combine oil, dill, white pepper, and salt.  Brush mixture over both sides of fish.

Cut the oranges into 1/4 inch thick slices. Place the orange slices on grill directly over heat.  Arrange fish on orange slices.  Grill, uncovered, 6-9 minutes or until fish flakes easily when tested with a fork.  Remove orange slices and fish from grill and serve.

Serves:  4

Exchanges:  4 Extra Lean Protein, 1 Fat

Small Steps MATTER!

Congratulations!!

I’ll be saying this a lot over the next week as we determine the winners of our Summer Shape Up Contest at Ellipse Fitness. However—I’m not just saying that to the winning teams of the $1500—I’m saying that to EVERYONE who took the challenge!

“Why, Lisa? My team didn’t win—we “only” lost a few pounds of fat—not enough to win or even be in the running”.

Come on, guys!? You know by now that mindset is 1/3 of reaching your goals! Life isn’t a Perfect Circle!

Did you expect that “life” wouldn’t get in the way in the past 6 weeks? Why did you take the challenge? Was it ONLY to win the $1500…or was it more?

I talked to SEVERAL people who wanted to “get in shape, be accountable, or drop some fat for summer”.

Very few said…. “I’m only in it for the money!”.

My point isn’t just for those in Summer Shape Up Contestants…everybody listen up!

In the world of fat loss you’re either getting closer to your goals, or further away. If you didn’t win, but you worked out, maybe gained some muscle and lost some fat—are you closer to your goals than you were 6 weeks ago? YES! What you do EVERY DAY adds up to helping you achieve your desired outcome. The decisions you make and the choices you take action on are REAL steps toward your ultimate ending result. You’re not going to stand still in this battle—I can guarantee that.

If you choose to stand up right now and get a cold glass of ice water and then actually DRINK it, not just let it sit next to you on your desk…you are closer to your goals. Did you see where you had to DRINK it? We can’t just “think” about what we want; we need to take action. DRINKING the water was an action step toward our goal. You may say, it’s not enough to make a change, but I’d disagree. Ice Water will increase your metabolism, it will cleanse your body, it will create a fullness in your body that may make you eat a few less calories and in the end, that glass of ice water DID make a difference!

It’s the same reason we’re giving away $1500 in one dollar bills to our studio winning team! Because one matters! People who lost 100 pounds or 20 pounds or 10 pounds…those people we look to for inspiration and to help US stay accountable…they lost it all in the same order…1 small pound at a time. 1 DOES MATTER! The small bills DO ADD UP! The small steps you take DO multiply to help you achieve your results!

Many people have joined our studio in the past few months. People with different goals and different reasons and different desired outcomes. I’m proud of all of them for making a DECISION to do something a little outside of their comfort zone in effort to become a healthier person! Congratulations!

To everyone who completed the challenge of getting in Shape for Summer—Congratulations!

To those of you who chose to read this whole blog and put something POSITIVE into your mind regarding your healthy lifestyle…Congratulations—I applaud you!

Small steps DO Matter!

Define and Visualize Your Success!

What is your definition of success when it comes to your body?

Only YOU can answer this question and the great news is, YOU’RE RIGHT!

Don’t let anyone dictate their goals for you when it comes to your healthy body! Will you feel successful when you’re a size 4? How about when you’re able to carry both of your kids up the stairs at the same time or even go to the park and PLAY instead of watch?

Visualize your success EVERY DAY…think about what it will feel like and look like to be in the body you see as your end result.  What will the food you eat and the water your drink look like and taste like when you’re living that healthy lifestyle? How will you act differently and what choices will you make when you’re at that goal?  Start now.  Choose something right now that will make an impact on your end result and get started!

Ellipse Fitness Tips – The Plank

The Plank is a very effective way to engage your core and build strength that will help with posture, exercise performance and for many of us reduce chronic pain.

First, if there is an area that is key to physical activity it is the core.  This is area in our midsection of the body that helps support the spine and is the synergist to all lower body movement.  It is safe to say if you want to take movement to the next level start with your core!

To perform a plank: Lie flat on the floor or preferably a padded mat. Place your forearms and elbows below your shoulder joints. Tighten your core (this may be difficult but imagine that you were bracing your stomach as if something was going to fall our jump on it.) Press your body off the floor so that only the balls of your feet, forearms and fists are touching.

Hold a plank for 60 seconds or until you cannot hold it with proper form. Come out of the plank slowly by lowering your knees to the floor.

You may want to perform a plank next to a mirror to see your form… is your body in a straight line from your head to your feet?

Be patient with this exercise, while in a plank remember to breath and relax your head.

Wild Rice and Mushrooms from Ellipse Fitness

Here is a one of our favorite side dishes!  Enjoy!

Wild Rice and Mushrooms

¼   Cup Wild Rice

Non-Stick Cooking Spray

1      Cup Quartered Fresh Mushrooms

½    Cup Chopped Onion

1      Cup Water

1/2  Tsp. Instant Beef Bouillon Granules

1/2  Tsp. Dried Sage

1/4  Tsp. Dried Thyme

1/4  Cup Brown Rice

Directions:  Rinse uncooked wild rice with cold water, drain, & set aside.

Spray a small saucepan with non-stick cooking spray.  Preheat the saucepan over medium heat.  Add mushrooms and onion.  Cook, stirring occasionally, until mushrooms & onion are tender.

Add water, beef bouillon granules, sage, and thyme.  Bring to a boil.  Add wild rice and uncooked brown rice.  Return to boiling, reduce heat.  Cover and simmer about 40 minutes or until wild & brown rice are tender.

Serves:  4 (1/2 cup servings)

Exchanges:  1.5 Carbs per ½ cup