4 Medium Green Peppers
8 Oz. Cooked Ground Turkey
2 Cups Cooked Brown Rice
1/4 Cup Chopped Onion
1 1/2 Tsp. Salt
1/8 Tsp. Pepper
15 Oz. can Tomato Sauce
4 Oz. Reduced-Fat Shredded Cheddar Cheese
Wash green peppers and cut in half lengthwise, remove seeds. Mix turkey, rice, onion, salt, pepper, & 1/2 cup of the tomato sauce together; spoon into green peppers halves. Arrange in shallow baking dish and pour remaining tomato sauce over top of peppers. Cover and bake at 350 for 45 minutes. Remove cover, sprinkle cheese over each pepper and bake 15 minutes more.
Exchanges: 2 Carbs, 3 Extra Lean Protein, 1 Vegetable, 1 Fat
- Like it a bit spicy? Add some jalapenos to this recipe for some extra kick!
- The extra spice will kick your metabolism in over-drive and help you burn the fat!
Here is a great seasonal protein shake! Simply make, mix and enjoy!
8 ice cubes
1/2 plain low fat Greek yogurt
1/2 cup low fat milk (almond milk)
1 tbsp sugar substitute
1 scoop of vanilla protein powder
1 tsp ground nutmeg
1 tsp ground cinnamon
1 tsp vanilla extract
Blend and enjoy!
There are few core moves as effective as the plank.
The plank develops core stability by strengthen the inner core muscles of the rectus abdominis (outer abs) and transverse abdominis (inner abdominals), in addition to your abdominal obliques that in turn support your joints. Planks can help you get past strength training plateaus and improve energy transfers between your upper body and lower body. They strengthen the low back and align the shoulders, back, hips, legs and feet which in turn promote good posture and prevents back injuries. Planks are even used in yoga for stress reduction by suppressing anxiety and depression in addition to core strengthening.
The value in a plank is not in the holding of the isometric plank, but in the creating of the plank from a resting position, to an isometric hold. Once the plank has been created, the challenge to the core comes in the moving and shifting of the plank forcing the core to constantly reposition and balance the body despite the shifts in weight distribution.
There are countess varieties of shifting planks including side to side, front to back, and circular motions in a plank. Simple alternating arm and leg raises add to any plank whether it be a side plank, forearm or full plank. The walking plank (forward and backwards, or side to side) is a form of a moving plank that is even more challenging to those who want to add a little intensity in their core strengthening.
Best of all, plank workouts can be done anytime, anywhere, with no equipment and with great variety to keep your core strengthening effective, interesting and exciting everytime.
An Ellipse member posted this to my Facebook page after a 4pm workout that I happened to be coaching. It made my day and I wanted to share it! Honestly, people ask me often…how did you do it? How did you stay with it for 10 years…WHY? We know there’s always heart break and drama behind the scenes, I’m sure there were times you wanted to quit.
It’s hard for me to answer that—
There’s just something really special about what we do. Something special about what WE HAVE created. This IS NOT me, everyone…THIS IS YOU, THIS IS THE MEMBERS THAT MAKE ELLIPSE SPECIAL! Thanks to all of you, and thanks for pointing this out!
Keith, Ellipse member for about 6 months
“I got home and was sitting eating my protein and Amino Acids (I had ended that class barking about eating ASAP and making sure there was protein in that meal, glad Keith was listeneing!)….. AND was wondering…. Why do I, more of a coach potato than a workout kind of guy, like coming to class as much as I do. I had tried some of those other “Fitness” places and didn’t take long to become disenchanted… Then it hit me….. it’s the friendly atmosphere, it’s the camaraderie, and then this theme song came to my mind:
Where everybody knows your name,
and they’re always glad you came.
You wanna be where you can see,
our troubles are all the same
You wanna be where everybody knows
I guess Ellipse might just be the “Cheers” of Fitness places!!!!
A HUGE Thanks to all my Ellipse Buddies and Coaches!!!!
If you’re an Ellipse Member–Thank you for being part of our day! One of our core values is to keep our members first. So let us know what you think! Our program development does morph and change not only based on science and results based fitness, but also on feedback we get from our valued members that keep us in business.
If you’re not an Ellipse Member yet, I sincerely hope you find a place to work out that gives you the feeling that you wanna be where everybody knows your name!
Watch Ellipse Fitness President Lisa Welko talk about our 12-Days of Christmas Workout!
Bacon Wrapped Scallops
4 Ears Corn, husked
4 Slices Turkey Bacon
16 Large Sea Scallops
2 Medium Tomatoes, chopped
2 Ripe Nectarines, chopped
1/4 Cup Chopped Fresh Basil Leaves
2 Tbsp. Fresh Lemon Juice
Pinch Cayenne or Ground Red Pepper
Directions: Preheat grill on medium-high heat. Grill corn 10 minutes or until browned, turning. Meanwhile, on a microwaver-safe plate, place bacon between paper towels. Microwave on High 1 minute.
Press 4 scallops together, flat sides down, in single layer; wrap with 1 slice bacon. Insert skewer through overlapping ends of bacon, pressing through to other side of scallops. Repeat with remaining scallops and bacon. Sprinkle 1/4 tsp. black pepper on scallops. Grill, covered, 5-7 minutes or until just opaque throughout,turning once.
Cut kernals off cobs and place in large bowl. Stir in tomatoes, nectarines, basil, lemon juice cayenne, and 1/8 tsp. salt. Serve with scallops.
Exchanges: 2 Carbs, 3 Extra Lean Protein, 1 Fat