Three Magic Words

Three Magic Words

3 Magic Words you can’t forget if you want to Rock Your Jeans!

Our Rock Your Jeans Challenge is off to a successful start at Ellipse Fitness heading into week three. One of the lessons we teach the Rock Your Jeans Challengers is to get rid of the junk that doesn’t support the goal in front of them!

“Thanks, I’ll pass”  These three words will be extremely powerful to your results and achieving the body you want.

Especially our weekends always seem to be focused on social food eating and driking–heck, I’m a Packer fan and it’s a home weekend!

We feel guilty passing on a treat when we visit someone’s house, or share in their tailgate potluck, so when offered a splurge we weren’t planning on, we give in…and the downward spiral begins.

But you can do it!  You can have a GREAT weekend and reap the rewards of your hard work all week!

So here we go…

Repeat after me – Thanks, I’ll pass.

You got it?  Try it again, louder and with conviction…THANKS, I’LL PASS.

Have a great weekend and remember to use these three powerful words and take responsibility for your own body and your great results!

 

Train hard and stay focused on your goals!

Sunday Brunch Casserole from Ellipse Fitness

This is a great recipe to make ahead when serving breakfast to a crowd!  The Canadian bacon is a smart choice verses regular bacon as Canadian Bacon has about only 10 calories and a ½ gram of fat per slice.  Regular bacon has about 35 calories per slice and 4 grams of fat!

 

Sunday Brunch Casserole

6     Slices Canadian Bacon

1     Small Onion, chopped

1     Small Green Pepper, chopped

16   Oz. Egg Beaters

4     Medium Eggs

1     Cup Fat-free Milk

4     Cups Frozen Shredded Hash Browns, thawed

1     Cup Reduced-fat Shredded Cheddar Cheese

3/4 Tsp. Salt

1/2 Tsp. Pepper

1/4 Tsp. Dill Weed

 

Directions:  In a skillet, cook Canadian bacon over medium heat until a bit crispy.  Remove from skillet, crumble, and set aside.  In same skillet, sauté onion and green pepper until tender, then remove from heat.

In a large bowl whisk the egg substitute, eggs, and milk.  Stir in hashbrowns, cheese, salt, pepper, dill, onion mixture and reserved bacon.  Transfer to a 13″ X 9″ baking dish coated with cooking spray.  Bake, uncovered at 350 degrees for 30-35 minutes or until a knife inserted near the center comes out clean.

 

Serves:  8

Total Calories: 227   Carb=19g Prot=15g Fat=10g

 

Ellipse Fitness Neenah Participates in Oshkosh Corp Health Fair

FOR IMMEDIATE RELEASE

Oshkosh, WI. – September 27, 2012 – Ellipse Fitness recently participated in a health fair for Oshkosh Corporation.  This is part of the company’s strategy to promote health and wellness and build relationships with local employers in Appleton, Green Bay, Neenah and Oshkosh, WI.  This is the third corporate event the company has participated in since July.  Ellipse was invited by Oshkosh Corporation directly after being recommended by representatives of Pierce Manufacturing.

The fair was attended by many local health and fitness providers who serve both Neenah and Oshkosh area including YMCA, Anytime Fitness, Wheel and Sprocket, Fleet Feet and Coordinated Health Care.

During the event Ellipse representatives focused on educating Oshkosh Corp employees on the benefits of strength training, cardiovascular training and proper nutrition.  In addition, Ellipse highlighted several exercises to help improve core strength so employees could reduce back pain, feel better and improve the quality of their day to day living activities.

Ellipse Fitness is interested in participating in health fairs and is actively seeking speaking opportunities and to provide complementary workout classes similar to the boot camp that was hosted at McClone Corporation in Menasha earlier this month.

For more information on Ellipse Fitness, visit http://www.ellipsefitness.com

About Ellipse Fitness®:

 

Founded in 2002, Ellipse Fitness is a classes-only fitness and nutrition franchise specializing in providing regularly scheduled exercise classes and nutrition programs for our members.  Our proprietary workout programs are set in a group exercise format and emphasize functional movement, cardiovascular training, building core strength and adding lean muscle mass.  For information on programs and locations please visit ellipsefitness.com.  For information about owning an Ellipse Fitness franchise please visit ellipsefitnessfranchise.com.

 

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Contact:

Todd Weiss

Ellipse Fitness®

866 934 7167

todd@ellipsefitness.com

 

 

 

 

 

How Much Sleep Do You Need?

Most adults need 3 hours of REM (rapid eye movement) sleep in order to avoid sleep deprivation and to function normally.   Add to that another 3 to 4 hours to reach the REM state of sleep after first lying down, and you have a total need of 6 to 8 hours of sleep per night, on average.

Keep in mind that quantity of sleep doesn’t necessarily guarantee quality.  You may sleep for many hours, but if your sleep isn’t deep enough you may not be reaching the REM cycle, or if your sleep cycle is disturbed, you may still feel sleep deprived in the morning.

How to ensure quality sleep:

  1. Exercise regularly.  Most people who exercise regularly find they sleep better at night due to physical exertion, and lower stress and anxiety levels.
  2.  Limit your alcohol consumption late in the evening.  Alcohol can disrupt your sleep and shorten your REM cycle.  It is recommended that you avoid alcohol for 3 hours prior to bed in order to allow adequate time for processing.
  3. Limit your caffeine consumption before bedtime. Caffeine increases the production of adrenaline and blocks the body’s chemicals that induce sleep. Caffeine can stay in the body for up to 12 hours, and can cause insomnia in some individuals.
  4. Develop regular sleep patterns.  Sleeping in on the weekends may seem like a great way to catch up on your sleep, however, it can throw off your sleep-wake cycle.  It’s best to go to bed and wake up at relatively the same time every day, even on weekends.
  5. Keep your bedroom dark.  Light interferes with your sleep mechanism.  This includes the light from a TV.
  6. Limit your food intake within 3-4 hours of sleep to allow time for digestion.  Your digestive system needs rest too!
  7. Like to workout before bed?  Keep in mind that exercising causes a rise in body temperature and cooler body temperatures help you sleep better.  For some people, exercising within 3 hours of bedtime may delay the onset of sleep.
  8. Don’t take problems to bed with you. Write down your concerns and list of things to do before bed.  You’ll be able to deal with them best the next morning after a good night sleep!

Ellipse Fitness Provides Free Boot Camp for McClone Insurance in Menasha, WI

FOR IMMEDIATE RELEASE

 Ellipse Fitness Provides Free Boot Camp for McClone Insurance in Menasha, WI

Ellipse Fitness recently provided a complementary boot camp for employees of McClone Insurance in Menasha.  The event was done in conjunction with the Warrior Princess Mud Run for which both McClone Insurance and Ellipse Fitness are corporate sponsors.

Menasha, WI. – September 17, 2012 – Ellipse Fitness recently provided a complimentary boot camp for employees of McClone Insurance.  This is one of many events Ellipse has provided in Neenah, Appleton and the Greater Fox Valley.

Speaking engagements and complementary fitness classes at health fairs and local corporations are an important part of Ellipse’s mission to improve the health and fitness in the community.  Over the last year the company has provided presentations on metabolism, weight loss, and fitness.  This November, Ellipse Fitness President Lisa Welko will be the key note speaker at the Fab Five Woman’s Expo.

According to Welko:

“If there is one thing we would like to do more of, it’s speaking to the community about the benefits of health and fitness.  There are a lot of people who want to learn more about how they can achieve their health and fitness goals.  This boot camp was a great opportunity for people to actually participate in a workout.  While many were exhausted, they had a lot of fun.”

The opportunity arose since both Ellipse Fitness and McClone are two of the many corporate sponsors for the upcoming Warrior Princess Mud Run on October 6th to support Harbor House Domestic Abuse Programs and end domestic violence in the community.

Since many race participants were looking to better prepare themselves for the event, Ellipse Fitness asked sponsors if their employees would be interested in a workout at their place of business.  McClone was quick to respond and several lucky employees go a chance to workout with Ellipse’s Fitness Director, Rebecca Blankfield.

The event was originally schedule for outside, however, it had to be moved indoors due to the weather.  The workout included many fun and innovative exercises including using tires, ropes, elasticity bands, and traditional weights.

For more information on Ellipse Fitness, visit http://www.ellipsefitness.com

About Ellipse Fitness®:

Founded in 2002, Ellipse Fitness is a classes-only fitness and nutrition franchise specializing in providing regularly scheduled exercise classes and nutrition programs for our members.  Our proprietary workout programs are set in a group exercise format and emphasize functional movement, cardiovascular training, building core strength and adding lean muscle mass.  For information on programs and locations please visit ellipsefitness.com.  For information about owning an Ellipse Fitness franchise please visit ellipsefitnessfranchise.com.

 

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Contact:

Todd Weiss

Ellipse Fitness®

866 934 7167

todd@ellipsefitness.com

 

 

 

Look in the Mirror… Lion or a Kitten?

I am always amazed by the various FACEBOOK posts on “TABATA” days :). People of all fitness levels – for some this is their first workout of this magnitude in their lives—others marathon runners who have done a few “hill intervals” in their day!   When it’s over—no matter who you are—YOU ARE PROUD!

Recently, we discussed being very careful not to “let out” that it was a Tabata day, as the evening classes would lighten up  How come?

Misinformation?  Fear?  Just not liking 20 seconds of intensity followed by 10 seconds of rest?

Tabata Protocol is a scientifically proven method to boost endurance in a short time. It’s based on studies of high-intensity intermittent training by Japanese researcher Izumi Tabata.  Tabata is designed to be done “to the MAX”.  Pushing yourself as hard as you can, almost to the point of exhaustion or nausea—yup, I said it!  And it’s tough!  BUT…your body burns calories at a higher level for 24-36 hours post workout!!  More than one day later, your metabolic rate is still amplified!!  THAT’S AMAZING!!

The good news is, you can adapt “tabata day” to fit your fitness level.  You don’t need to do the push ups with a clap in between, if your best push up is done going down on your toes and pushing up on your knees—you give max effort every time, and you’ll reap the benefits!

Tabata doesn’t happen every day, or even every week—but we put it in the mix about 1x a month to BLAST Calories and REV Metabolism!  Are you going to let the a little fear stop you?  The next time the cat’s out of the bag and you second guess getting into the gym, look in the mirror and out loud say “I can do this”.  When you’re looking in that mirror, look yourself in the eye and remind yourself of the reason you started this journey toward health.  Don’t give up on it and don’t let anyone talk you out of it.  You’re worth it!  Make your last set your best set and fill me on that conversation you had with yourself in the mirror!

 

Chocolate Whey Protein Cookies from Ellipse Fitness

Chocolate Whey Protein Cookie

6     Egg Whites
1 ¾ Cup Oatmeal
2     Tsp. Splenda Brown Sugar
1     Tsp. vanilla extract
½    Cup Un-sweetened Apple Sauce
4     Scoops Chocolate (or vanilla) Whey Protein Powder
2     Dashes cinnamon
1     Tsp. Olive Oil
1     Tsp. Maple Extract
½    Cup Raisins (optional)

Directions:  Pre-heat oven to 325, mix all ingredients together, and divide into 12 cookies.  Bake for 20 minutes.

Servings:  12 (1 cookie per serving)

Exchanges:  1 Carb, 2 Extra Lean Protein

Which First? Weights or Cardio?

At Ellipse, we design our workouts to take care of the cross training for you by providing both weight lifting and cardio training at intervals that are safe and effective for your overall health and fitness.

We understand that many of our members enjoy going for a brisk walk, bike ride, playing tennis or going for a run, especially during these warm summer months.  The question becomes, should you still workout at Ellipse on the days of your other physical activities?  Assuming you are not over training, than absolutely, however the order of your workouts will make a difference.

We recommend that the most intensive training be done first, when you’re at your best.  On Tuesday and Thursday weight lifting days, it is best to lift weights before you move onto your cardio activity for several reasons.

Heavy weight lifting alerts your muscles to trigger the proteins that churn through calories while you train. The body will always burn through its sugar source first before it taps into the fat.  Weight training will enable you to burn thru that sugar source efficiently, allowing additional cardio work to burn thru the fat.

If however, you only have time for one activity, then choose weights instead of cardio.  That sounds counterintuitive, since we feel sweating is “proof” we’re losing fat. However, you will build more muscle and therefore lose more fat overall by heavy weight lifting, than by going for a run.   Enjoy your summer and happy training!