Baked Tilapia with Crumb Crust

Baked Tilapia with Crumb Crust

Baked Tilapia with Crumb Crust

1     Cup Fat-free Cottage

1     Tsp. Dried Parsley Flakes

½    Tsp. Dried Oregano

1/8 Tsp. Cracked Black Pepper

6     Filets Fresh Tilapia (about 3 oz. filets)

6     Tbsp. Toasted Italian Breadcrumbs

Directions:  Combine the cottage cheese with parsley, oregano, and pepper in a small bowl.  Arrange tilapia filets on a foil covered sheet pan.  Evenly spread the cottage cheese mixture over each filet.  Sprinkle each with 1 tablespoon breadcrumbs.  Bake at 350 degrees for 15 minutes.

Serves:  6

Exchanges:  4 Extra Lean Protein

The Metabolic Effect & Large Group Training

This study was posted by my friends at The Metabolic Effect in North Carolina.  Here is a study that gives us insight to what it takes to change.  It asked a group of participants to exercise for 20 minutes at some point over the next week.


Group 1: Got the instructions above with no other details

Group 2: Were asked to exercise for 20 minutes in the next week and also given detailed information on how exercise helps reduce risk of disease.

Group 3: This group was asked to exercise at some time in the next week. They were also told what day, what time and given a specific location to do it.


Which group was most compliant?

Group 1= 29% did the exercise

Group 2= 39% did the exercise

Group 3= 91% did the exercise


What does this tell us about change and routines?

I like this study for what I would consider obvious reasons.  For one I LOVE group exercise, now called Large Group Training.  Although I’m involved in the programming at Ellipse and have a pretty large “say” in what we do and I can go to the studio even when it’s closed, my preference is STILL to go to the studio when it’s busy and take a class with other like minded people!  I like working out with a group and I like being told what to do in class!  Fitness can be a confusing subject and if you talk to 5 pros you could get 5 answers on what’s “best”. From yoga to functional to meat head lifting, the waters to navigate fitness can be choppy.  Unless you have A LOT of time to study and research, you’re bound to be confused, or worse yet…just walk away.  The other thing with fitness…you NEED to be open minded, because things change FAST! Crunches are out, planks are in. But now it’s no longer just holding a static plank, but we’re moving in the position, sometimes even lifting weight.

If you don’t have the time or patience to navigate all the fitness nuances out there, don’t worry.  Just take a great class and let someone else worry about the research.  Even if you’re traveling and can’t get near an Ellipse, you’ll never regret a work out, right?  Who knows, you may just be reminded of why you LOVE Large group training, too.

Dropping Belly Fat!

You’re working out hard 4 times per week, you’re watching what you eat and giving up the extra desserts – so why isn’t your midsection hard as a rock by now?

You’re not alone in your frustration.  Sixty-two percent of women say the body part they’re most self-conscious about is their belly.

As women age, their estrogen decreases and subcutaneous body fat  (the fat we see under the skin in our thighs, hips, buttocks, abdomen) tends to shift from the arms, legs and hips to the abdomen.  Where your body stores its fat depends partly on your genes, which we can’t control, and partly on your lifestyle, which we can control!

Although we can’t spot reduce fat (reducing fat in a specific body part), we can reduce our overall percentage of body fat through several methods:

1. Getting 6-8 hours of sleep helps to balance the production of the hormones ghrelin and leptin that regulate appetite.

2.  Managing your stress, thereby reducing the cortisol levels that can prevent body fat loss (especially around the midsection).  While you can’t always control the stress in your life, you can modify your response to it.

3.  Eating a healthy diet rich in fruits, vegetables and whole grains, and lean protein and low-fat dairy products.

4.  Watch your sugar intake!  Scientists at the University of Minnesota found that diet sodas and fake sugars (including those in alcohol) may increase your risk for metabolic syndrome, which results in higher levels of belly fat, blood sugar, and cholesterol.

5.  Keep meal portion sizes in check.  If you eat more than you burn, the unused calories turn into fat that gets stored in your belly (and elsewhere).

6.  Weight and resistance train twice per week to reduce subcutaneous fat (the fat we can see).

7.  Include vigorous aerobic activity to reduce both the fat we can see (Subcutaneous) and the fat around our organs (Visceral).

A 2006 study published in the International Journal of Sport Nutrition and Exercise Metabolism suggests that combining cardiovascular (aerobic) exercise with resistance training is more effective than cardiovascular training alone in getting rid of abdominal fat so get to those combination workouts!

You can tone abdominal muscles with bicycles, planks and other targeted abdominal exercises, but these exercises won’t get rid of belly fat. To fight back the bulge, stick to the basics: focus on what you eat and how you exercise.

Ellipse Fitness Talks “Metabolism” at Fab Five Woman’s Expo!

Appleton, WI. – Ellipse Fitness President Lisa Welko was a featured speaker at the Woman’s Fab Five Woman’s Expo at the Grand Meridian Hotel in Appleton, WI last Saturday.  The event was designed to help woman explore and improve the 5 priorities in their lives.  The five aspects discussed were “faith”, “family”, “finance”, “fun, and “fitness”.  The event featured over 75 local businesses, provided workshops and demonstrations to help people explore a variety of ways to live a happy and healthy life.

Ellipse Fitness President Lisa Welko was the featured speaker on both fitness and nutrition.  Welko helped co-found Ellipse Fitness which is celebrating their 10 year anniversary this month.  Ellipse Fitness is a fitness and weight loss franchise with 8 locations in Wisconsin and St Louis.

Since they opened, they have helped hundreds of people lose weight and get back into shape.  One of their greatest accomplishments is their nutrition and weight loss program.   To date they have helped many people lose more than 100 pounds!

Ellipse’s workout programs are designed to work with people of all fitness levels.  Some people simply want to lose a few unwanted pounds, while others wish to shed more weight.  The bottom line is everyone has different needs and goals so it’s important to understand the needs of the client.

Welko’s presentation focused on one of her favorite topics – helping people learn how to safely and effectively increase their metabolism.  It’s designed to teach people the importance of the concept of metabolism, and how they can make changes in their daily eating and exercise routines to improve their fitness and weight loss results.  According the Welko:

“One of our core principles is that life is NOT a perfect circle.  We all need coaching and accountability. Our goal is to help both our members and the surrounding community live happier and healthier lives.  This is something we are very passionate about.  We strive to help people not only get healthier, but feel better about themselves.”

Lisa Welko is heavily involved in the fitness industry.  She is a best selling author, featured speaker and a regular participant on the Fox morning television program Real Milwaukee.
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  For information about owning an Ellipse Fitness franchise please visit



For More Information, Contact:

Todd Weiss

Ellipse Fitness

Phone: 866-934-7167


COOK ONCE! EAT TWICE! BBQ Turkey Sandwiches from Ellipse Fitness

1   Medium Onion, finely chopped

2   Tsp. Olive Oil

3/4 Cup Chili Sauce

1/2 Cup Water

2   Tbsp. Worcestershire Sauce

1   Tbsp. Brown Sugar

3   Cups Shredded Cooked Turkey Breast

6   Whole Wheat Hamburger Buns, split

Directions:  In a large saucepan, saute onion in oil until tender.  Stir in the chili sauce, water, Worcestershire sauce, and brown sugar.  Bring to a boil.  Reduce heat; simmer, uncovered, for 5 minutes.  Stir in turkey; heat through.  Serve on buns.

Serves:  6

Exchanges:  2 Carbs, 4 Extra Lean Protein, 1 Fat

Ellipse Tip:  Some great options for buns are Village Hearth Light Buns, Sara Lee De-Light, and Arnold’s Sandwich Thins.

The Bicycle… Still #1 after all these years!

Last summer the American Council on Exercise (ACE) commissioned a study on the most effective exercises for the rectus abdominis (i.e., the ‘six pack’) and the obliques (the waist), and the bicycle was #1 on the list!

A few months after the ACE study, the San Diego State University compared thirteen abdominal exercises and also ranked the bicycle #1 for muscle stimulation in the rectus abdominis, the external obliques and the internal obliques.

Of course, proper form is critical in the effectiveness of this move.  Start by lying on your back with your lower back pressed into the floor and knees bent at a 45 degrees angle.  Elbows should be back out of the line of sight, fingertips resting gently behind the head and abs engaged.  Then bring your R. elbow to your L. knee, then L. elbow to R. knee exhaling as they meet.  Your extended leg should be straight while your bent knee draws towards your abs.

To intensify this move, add a heel tap to the floor with the extended leg.  You can also intensify this move by touching the elbow to the knee twice to each side.  This is called a double bicycle and has the same benefit as other pulsing moves, forcing a longer contraction of the muscles.  To modify the bicycle, slide your heels in and out along the floor instead of raising the leg.

With the intensified and modified versions of the bicycle available, many fitness levels can be accommodated with this high ranking abdominal and oblique exercise.

Ellipse Fitness Celebrates 10 Year Anniversary

Ellipse Fitness is happy to be celebrating our 10 year anniversary.  For 10 years we have been helping achieve their fitness and weight loss goals.  We were recently featured in an article in the Green Bay Press Gazette.  We appreciate all the support to all of our loyal members! Thank You!

Click here to read the article.  Enjoy


Ready for Results? Ready for Ellipse!

Breakfast Mushroom Cups

Breakfast Mushroom Cups

2   Large Portobella Mushrooms, stems removed

1   Cup Egg Substitute (Egg Beaters)

1/8 Tsp. Garlic Salt

1/8 Tsp. Pepper, divided

1/4 Cup Fat-free Feta Cheese

1   Small Onion, chopped

2    Tbsp. Minced Fresh Basil

1/2 Tsp. Olive Oil

1   Cup Fresh Baby Spinach


Directions:  Place mushrooms on a 15 X 10 X 1″ baking pan.  Spray with cooking spray; sprinkle with garlic salt and dash of pepper.  Bake at 425 degrees for 10 minutes or until tender.

In a large saucepan, saute onion in oil until tender.  Stir in spinach and cook until wilted.  In a small bowl, whisk the egg substitute, salt, and the remaining pepper; add to the pan.  Cook and stir until well set.

Spoon egg mixture into mushrooms; sprinkle with cheese and basil.

Serves:  2

Exchanges:  3 Extra Lean Protein, 1 Fat, 1 Vegetable

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