Ellipse Fitness Geared Up for 7th Annual Domestic Abuse Fundraiser

Ellipse Fitness Geared Up for 7th Annual Domestic Abuse Fundraiser

FOR IMMEDIATE RELEASE

Ellipse Fitness Geared Up for 7th Annual Domestic Violence Fundraiser

Appleton, WI. – February 26, 2013 – Did you know that nearly one-third (31%) of American women report being physically or sexually abused by a husband or boyfriend at some point in their lives?

Join Ellipse Fitness at our 7th Annual Victory over Violence events scheduled during the month of March. Victory over Violence (VOV) is a 4 hour fitness marathon to raise donations for local domestic abuse shelters. In the past seven years we have raised almost $53,000!

The fitness marathon includes segments of cardio kickboxing, strength training, partner cardiovascular work, and a steady stream of pumped up music to keep participants energized and motivated.

People interested in attending the event or making a donation should contact the nearest Ellipse Fitness location.

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

keywords:

Ellipse Fitness, Ellipse Fitness Franchise, Victory over Violence, Domestic Abuse, Lisa Welko

Ellipse Fitness Promotes “Muffins and Protein” for Valentine’s Day

FOR IMMEDIATE RELEASE

Ellipse Fitness Promotes “Muffins and Protein” for Valentine’s Day

Appleton, WI. – February 13, 2013 – What a great way to start your Valentine’s Day with a heart-healthy recipe that is packed with fast releasing protein powder, natural carbohydrates, and fruit, all wrapped in one beautiful muffin wrapper!  Finding a nutritious baked good is hard to come by in a world filled with fast food drive-thrus and sugar packed Danishes!  Whip these Muscle Muffins up for your family or friends and help them take care of their heart!

The protein powder used in these muffins is a low calorie alternative to wheat and flour.  Plus it provides an excellent protein source to help keep you full and rev your metabolism!

  • The unsweetened almond milk has a fraction of the sugar content than regular milk!
  • The Pumpkin Puree and Bananas are low-fat alternatives to keep the muffins moist vs. using unhealthy fats and oils.
  • Chia seeds are an excellent source of essential fatty acids and help stabilize your blood sugar!

Valentine’s Day Protein Muffins

 

Muffin Ingredients: 1 Small Apple – 1 Cup of Vanilla Ellipse Protein Powder – 1 Medium Banana – 1 Can of Pumpkin Puree – 1/2 Cup of Oats – 1/8 Cup Chia Seeds – 1/4 Cup Almond Milk – 1/4 Cup of Pistachios

 

Frosting Ingredients: Frosting: 1/2 Cup Chocolate or Strawberry Ellipse Protein Powder – 3/4 Cup Milk

 

Directions for Muffins:  Preheat oven to 340 degrees.  Blend all ingredients.  Pour batter into nine silicone muffin cases.  Bake for about 40 minutes.

 

Directions For Frosting: Mix protein powder and milk.  Pour mixture into piping bag.  Frost!  If desired, top with extra chia seeds, a sprinkle of organic cocoa powder, or a candy heart!

 

Serves:  Makes 9 Muffins (1 Muffin/serving)                   Exchanges:  1 Milk, 1 Carb, 3 Extra Lean Protein

 

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

Valentine’s Day Protein Muffins from Ellipse Fitness

What a great way to start your Valentine’s Day with a heart-healthy recipe that is packed with fast releasing protein powder, natural carbohydrates, and fruit, all wrapped in one beautiful muffin wrapper!  Finding a nutritious baked good is hard to come by in a world filled with fast food drive-throughs and sugar packed Danishes!  Whip these Muscle Muffins up for your family or friends and help them take care of their heart!

  • The protein powder used in these muffins is a low calorie alternative to wheat and flour.  Plus it provides an excellent protein source to help keep you full and rev your metabolism!
  • The unsweetened almond milk has a fraction of the sugar content than regular milk!
  • The Pumpkin Puree and Bananas are low-fat alternatives to keep the muffins moist vs. using unhealthy fats and oils.
  • Chia seeds are an excellent source of essential fatty acids and help stabilize your blood sugar!

 

Muffin Ingredients: 1 Small Apple – 1 Cup of Vanilla Ellipse Protein Powder – 1 Medium Banana – 1 Can of Pumpkin Puree – 1/2 Cup of Oats – 1/8 Cup Chia Seeds – 1/4 Cup Almond Milk – 1/4 Cup of Pistachios

Frosting Ingredients: Frosting: 1/2 Cup Chocolate or Strawberry Ellipse Protein Powder – 3/4 Cup Milk

Directions for Muffins:  Preheat oven to 340 degrees.  Blend all ingredients.  Pour batter into nine silicone muffin cases.  Bake for about 40 minutes.

Directions For Frosting: Mix protein powder and milk.  Pour mixture into piping bag.  Frost!  If desired, top with extra chia seeds, a sprinkle of organic cocoa powder, or a candy heart!

 

Serves:  Makes 9 Muffins (1 Muffin/serving)

Exchanges:  1 Milk, 1 Carb, 3 Extra Lean Protein

Ellipse Fitness Promotes “Heart Health Workout”

FOR IMMEDIATE RELEASE

Ellipse Fitness Promotes “Heart Health Workout”

Appleton, WI. – February 5, 2013 – In the spirit of the Valentine’s Day season, Ellipse Fitness is placing special emphasis on heart disease. Their “Heart Healthy Workout” is something that can be done either in a fitness center or at home. The workout is a simple quick circuit that while easy to follow, can be challenging depending on both the intensity and number of times the circuit is repeated.

Each exercise should be performed for 1 minute and followed by a 30 to 60 second rest intervals before starting the next exercise. Repeat the circuit 5x to 8x for optimum results.

Ellipse Fitness Heart Health Workout

1. Alternating Step Back Lunges – 1 Minute
*Improves balance, joint flexibility and lower muscle body strength

2. Jump Rope – (use a rope or modify and use an imaginary rope) – 1 Minute
*Involves every muscle in your body and elevates your heart rate

3. Push Ups – 1 Minute (done one knees or toes)
* Works all the muscles of the upper body, and forces the heart to work harder and pump blood faster

4. Stair Runs – (use high knees if you don’t have stairs to use)
* Increases lower body muscle tone and strengthens the heart and lungs which improves the body’s ability to use oxygen.*

 

It’s the “NEXT STEP” that matters!

“Don’t worry about the last step, worry about the next step.”  Thomas Plummer

I love this!  Thomas Plummer is my business mentor, but this quote definitely applies to those who are striving for health, fat loss, muscle gain, and any type of “getting in better shape”.  When we sit down and consider our ultimate, I mean ULTIMATE goal, it can be scary and daunting.  It’s actually MUCH easier to give up, in almost every case.  Doing nothing is usually easier than doing something, right?

Thom said that many people view decision making in business as an all or nothing game.  This seems to be the same for weight loss and fat loss.  People get frustrated if they eat right for a day, a week or a month and the scale doesn’t budge, or doesn’t budge much, or even goes UP because they also started working out and have grown some muscle.  If you take an all or nothing approach, this could translate to a defeat and eventually transform to giving up, because the healthy approach doesn’t seem to be working.  I’m here to tell you with 100% certainty that…it’s working.

Diet and Exercise ALWAYS WORK.  However, the timing is not always under your control.  Sometimes your body will lose fat and gain muscle simultaneously and the scale won’t change—but your body fat percentage will go down.  You’ll be stronger, and more capable of lifting heavier weight, which OVER TIME will increase your metabolism, which OVER TIME will lead to a fat loss result.

So try this for a week or two—focus on a short term goal.  Don’t focus on the total amount of weight you want to lose or size you want to be—take your focus off those things.  Instead, focus on consuming more vegetables and lean proteins.  Every day journal THAT short term goal.  Let the rest work itself out.  Focus on one thing and only that thing, that eventually will serve as a building block to your ultimate story.  Worry about the next step in your progress chart—only the next step.

Consider adding 3-5 minutes of lower body work to your day 3-4 days a week.  The Ellipse Lunging series is a FABULOUS metabolism booster! You can do it when you are feeding your kids breakfast, or waiting for a friend to pick you up, or even before you climb in bed.  That’s a small step (or series of forward lunges!) toward a bigger result.  Good Luck and let me know how you’re doing!

Veggie Egg Mug Scramble from Ellipse Fitness

Veggie Egg Mug Scramble

Non-stick Cooking Spray

½ Cup Egg Beaters

3  Broccoli Florets, chopped

2   Tbsp. Shredded Carrot  (or any other desired veggies)

2  Tbsp. Reduced-fat Shredded Cheese

Dash of Black Pepper

Salsa (optional)

Directions:  Spray inside of large microwave-safe mug with cooking spray.  Add desired veggies.  Microwave on HIGH 30 seconds; blog veggies dry with paper towel.

Add Egg Beaters, 1 tablespoon of cheese and pepper to mug; mix well.  Microwave on HIGH 1 minute.  Stir; microwave 30 seconds more or until set.  Top with remaining tablespoon cheese.  Serve immediately with salsa, if desired.

Serves:  1

Exchanges:  2 Extra Lean Protein, 1 Vegetable, 1 Fat

Greek Sloppy Joes

Greek Sloppy Joes

1      Lb. Extra Lean Ground Turkey

1      Red Onion, chopped

1     15 Oz. Can Tomato Sauce

1     Tsp. Dried Oregano

6     Light Buns

Chopped Romaine Lettuce

1/2 Cup Fat Free Feta Cheese

Directions:  Cook ground turkey and chopped red onion until meat is no longer pink; drain.  Stir in 15-oz. can tomato sauce and oregano.  Simmer, uncovered, for 8-10 minutes or until slightly thickened, stirring occasionally.  Serve on a toasted Light bun with 1/3 cup chopped romaine and 4 tsp. fat free feta each.

Serves:  6

Exchanges:

2 Extra Lean Protein, 2 Carb,

1 Vegetable, 1 Fat

Let’s Talk “POWER SURGE”!

I received a great email from a fellow fitness pro, Todd Durkin!

It was about the Super Bowl! Not necessarily the game or the commercials, but what caught my eye was what he said about the POWER OUTAGE. He commented on how it massively shifted the momentum of the game. The 34 minute break in action right after an already long half-time almost sparked the 49ers to victory. He thought we should
look at that POWER-OUTAGE as an analogy of life. Sometimes taking a break is what is absolutely necessary to get a major momentum shift. Remembering that sometimes you choose the “power-outage”; and sometimes the “power-outage” chooses you. 

Either way, a POWER-OUTAGE can lead to a POWER-SURGE.We need to DO SOMETHING to ensure momentum is on our side, though.

Here are a couple quick ways you can take a planned POWER-OUTAGE in your normal routine to seriously REV-UP your results! Remember at Ellipse, we believe that we need to focus on 3 areas of our life for long term success. Exercise (of course), Eating Right (absolutely), and Mindset (belief in the process and belief in your success!).

1. Exercise– Remember these 3 Components of a great workout!

1) A single leg exercise.
2) A push exercise.
3) A pull exercise.

This gives you an unlimited number of exercises…because
there are so many variations of each – some even overlap
for a double whamee, such as the Burpee with Double Pushup.

Try this, do 10 reps per exercise without rest between
exercises, and then rest 30-45 seconds after the circuit
before repeating 2-3 more times.

1) Bulgarian Split Squat
2) Burpee with Double Pushup at Bottom
3) TRX Row (If no equipment, do Jumping Jacks)

That should get you riled up for some bodyweight fat burning.

2. Eat Right – Instead of TAKING AWAY from your diet and worrying about what to cut out. Flip that thought process and try adding something to your daily routine! A protein shake every day complete with a scoop of quick absorbing protein (Ellipse offers an awesome new Vanilla flavor that dissolves GREAT—NO CLUMPS!), a ½ cup of Berries to bump up your anti oxidants and a table spoon of flax seed. (a super food with some GREAT health benefits!)
Flaxseed contains all sorts of healthy components, but it owes its primary healthy reputation to three of them:

Omega-3 essential fatty acids, “good” fats that have been shown to have heart-healthy effects. Each tablespoon of ground flaxseed contains about 1.8 grams of plant omega-3s.

Lignans, which have both plant estroen and antioxidant qualities. Flaxseed contains 75 to 800 times more lignans than other plant foods.

• Fiber, Flaxseed contains both the soluble and insoluble types.

3. Mindset “Get your head on straight” (my dad has said that to me a few times!)
Please remember NO diet or exercise plan on the market, fully prepares you to deal with the emotional and psychological stress of losing weight. If you want to lose weight, and keep it off permanently, you NEED a to change the way you think about fitness and nutrition.

• Calorie reduction techniques historically have helped people LOSE the weight, however, KEEPING IT OFF is hard to do with the deprivation approach!

• Small changes and giving attention to clean eating and a combination approach of watching your carbohydrate and protein intake will more likely sustain the test of time.

• Consider a coach or accountability partner to help keep you out of the calorie cutting mindset! Sometimes it’s about “Unlearning” bad habits!

Start to think about your vision for your success. How will you build something bigger than yourself? What is the end result that you want to create?

Allow yourself to focus on these 3 things in your life and KNOW that all of your small changes will add up to POWER SURGE!

Dedicated to Your Success,
Lisa Welko