Twice Baked Potatoes from Ellipse Fitness

Twice Baked Potatoes from Ellipse Fitness

2 Large Potatoes
1/2 Cup Fat-free Cottage Cheese
1 Large Egg Yolk
2 Scallions, chopped
1 1/2 Tablespoons Chopped Fresh Dill
1/2 Teaspoon salt
1/4 Teaspoon Fresh Ground Pepper

Preheat oven to 400°F. Bake potatoes. Halve lengthwise and scoop out flesh, leaving a 1/4-inch shell.

Puree cottage cheese and egg yolk in a food processor. Add potato flesh, scallions, dill, salt and pepper; pulse until just blended. Mound filling into potato skins and place in a baking dish. Bake until heated through, 20 to 30 minutes.

Serves: 4
Exchanges: 1 Carb, ½ Extra Lean Protein

Bacon Wrapped Scallops from Ellipse Fitness

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.

Serves 4
Exchanges: 2 Carbs, 3 Extra Lean Protein, 1 Fat

Fitness Trend: High-Intensity Interval Training


June 18, 2013


Fitness Trend:  High-Intensity Interval Training

Appleton, WI. – Looking for a way to add variety to your exercise plan while taking your fitness to the next level? Then look at High-Intensity Interval Training (HIIT).

According to the American Council on Exercise, HIIT is a cardiorespiratory training technique that alternates brief speed and recovery intervals to increase the overall intensity of your workout. HIIT is used by athletes and everyday exercise enthusiasts to reach performance goals and enhance fitness and well-being.

How does it work?

Most endurance workouts, such as walking, running, or stair-climbing—are performed at a moderate intensity, or an exertion level of 5-6 on a scale of 0-10. High-intensity intervals are done at an exertion level of 7 or higher, and are typically sustained for 30 seconds to 3 minutes, although they can be as short as 8-10 seconds or as long as 5 minutes; the higher the intensity, the shorter the speed interval. Recovery intervals are equal to or longer than the speed intervals.

What are the benefits of HIIT?

The payoffs of pushing yourself with HIIT are plentiful, and include:

Significantly increased aerobic and anaerobic fitness

Decreased fasting insulin and increased insulin sensitivity

Reduced abdominal and subcutaneous (just under the skin) fat

The surprising thing about HIIT is that it involves such a small total amount of exercise. By including HIIT in your exercise plan, you can realize remarkable results in a short amount of time, which is good news for busy people.

Is HIIT safe?

High-intensity exercise of any type brings with it a higher risk of musculoskeletal injury and cardiac events. But along with healthy subjects, HIIT has been studied as a training method for people with heart disease and congestive heart failure. Under clinical supervision, subjects were able to tolerate high-intensity intervals without negative effects. Most importantly, they experienced bigger improvements in cardiovascular function compared to those undergoing continuous moderate-intensity training.

The bottom line? HIIT may or may not be safe for you. Check with your health care provider before adding it to your exercise plan.


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





Todd Weiss

Ellipse Fitness®

866 934 7167







Chicken Caesar Salad Pizza from Ellipse Fitness

1 Stick Light String Cheese

1 Whole Wheat Pita

2 Oz. Cooked & Finely Chopped Skinless Chicken Breast
2 Cups Finely Chopped Romaine Lettuce
2 Tbsp. Finely Chopped Red Onion
1 Tbsp. Light Caesar Dressing
1 Tsp. Reduced-fat Parmesan-style Grated Topping

Preheat oven to 375 degrees. Spray a baking sheet with nonstick spray.

Break string cheese into thirds and place in a blender or food processor — blend at high speed until shredded. (Or pull into shreds and roughly chop.)

Lay pita on the baking sheet, and sprinkle with shredded string cheese and chicken. Bake until hot and lightly browned, 8 – 10 minutes.

Let pita cool, about 10 minutes. To make the salad, mix romaine and onion in a medium-large bowl. Toss with dressing. Top pita with salad and Parm-style topping.

Serves: 1
Exchanges: 2 Carbs, 5 Extra Lean Protein, 1 Fat

Ham & Cheese Egg Cups from Ellipse Fitness

  No-Stick Cooking Spray
6  Slices Light Whole Wheat Bread
1/4  Cup Sliced Green Onions
1-1/2  Cups Egg Beaters
1/4  Cup Minced Fully Cooked Lean Ham
1/4  Teaspoon kosher salt
1/8  Teaspoon ground black pepper
1/4  Cup Reduced-fat Shredded Cheddar Cheese
Directions: Preheat oven to 350°F. Spray six 6-ounce custard large muffin cups with cooking spray.
Trim crusts from bread. Spray both sides of each bread slice with cooking spray. Place into prepared cups. Bake 11 to 13 minutes, or until toasted and lightly browned.
Meanwhile, spray medium nonstick skillet with cooking spray. Place over medium heat. Add green onion and cook for 1 minute. Pour in Egg Beaters; sprinkle ham, salt and pepper evenly over egg.
Cook, without stirring, until edges and bottom begin to set. Lift cooked part and gently scramble. Continue cooking until set. Remove from skillet and place equal amounts in bread cups. Sprinkle evenly with cheese. Let stand 2 minutes, or until cheese softens. Serve immediately.
Serves: 3 (2 muffin cups per serving)
Exchanges: 3 Extra Lean Protein, 1 Fat
1 Carb (if using Light Bread)

Endurance Running = Eating a Cheeseburger?


June 4, 2013


Running may be over rated.  This headline from the Wall Street Journal says it all…

And not only is too much of it probably dangerous for your heart, excessive cardio also really doesn’t work for fat loss.  Plus it takes up too much time.

So what’s better? Many forms of interval and metabolic training.  The June 2013 issue of Men’s Health magazine reported that doing just three sessions of intervals was as good for increasing cardiovascular fitness as doing five long, boring treadmill cardio workouts.

But what if you find interval training intimidating? It doesn’t have to be. 

If you can walk 3-4 miles and you’re ready to boost your metabolism, consider this body weight interval! Do each exercise in order with little rest. Aim for a controlled pace with a smooth transition between exercises. At the end of the circuit, rest for 90 seconds. Repeat for 2-3 rounds:

A) Squat with overhead reach

B) Push Ups x 8

C) Alternating reverse lunges x 8

Here are some tips when doing squat reaches:

  • Stand with your weight in your heels, neutral neck.
  • Take 4-5 seconds to lower your hips bending your knees, not letting your knee cross the plane of your toe
  • Push back up to standing
  • Repeat and attempt to increase your depth of squat in future sessions.

If you’re an avid exerciser and want to see more benefits of your labor, consider a Dumb bell Squat Press! Do each exercise in order with no rest, and without putting the weight down. Aim for a fast, controlled pace with a smooth transition between exercises. At the end of the circuit, rest for 90 seconds. Repeat for 4-5 rounds:

A) DB Squat Press x 8

B) DB Bent over rows x 8

C) DB Alternating reverse lunges x 8

Here are some tips when doing DB squat presses:

  • Hold the dumbbells in front of your shoulders, with elbows bent.
  • Take 2 seconds to lower your hips until your thighs are parallel to the floor.
  • Push back up; press the dumbbells overhead until your arms are straight.
  • Lower the dumbbells shoulder height as you immediately descend into the squat for the next rep.