Not Your Basic BBQ

Not Your Basic BBQ

At Ellipse Fitness, BBQ is not what you think. Last week, Ellipse studios took on the challenge of BBQ Week. No, this is not similar to a hamburger eating or milk chugging contest! Rather, BBQ week was filled with workouts focusing on the Biceps, the Booty, and the Quads.

In addition to intense workouts all week long that focused on moves associated with these areas of the body, the contest portion was to get members to check-in on Facebook each time they came to workout. The studio with the most check-ins at the end of BBQ week would be rewarded a new kickboxing bag for their gym. After all was said and done and the BBQ burn was real, WE HAVE A WINNER!

Dumbroll……

Congratulations to Allouez! Ellipse Fitness Allouez location took home the gold with 68 Facebook check-ins from their members! Team work makes the dream work. 🙂

 

Stiffness and Foam Rolling

When you think about the average person’s day in terms of movement, it looks a bit like this:

7:00 a.m.—wake up (was sleeping in the fetal position)
7:20 a.m.—sit to eat breakfast
8:00 a.m.—sit to drive to work

9:00 a.m.—sit at work
12:00 p.m.—sit to eat lunch
1:00 p.m.—sit at work
5:00 p.m.—sit to drive home
7:00 p.m.—sit to eat dinner
8:00 p.m.—sit to watch TV/Read/Relax
11:00 p.m.—go to sleep (in fetal position)

As you can see, we do a lot of sitting! Areas of our bodies that are more commonly affected by this include the hip flexors, glutes, hamstrings, and the back. If someone sits all day, day after day, week after week, little fibers actually grow around these compressed areas. This is what happens when there’s that feeling of stiffness after sitting for several hours or after a long night’s rest. The stiffness can be from the inactivity and the growing fibers. Luckily, this is very common and with a little movement this feeling and those fibers will melt away! This is where foam rolling can provide massive relief in these areas!

So trainers, here are a few pointers for what to look for and suggest to your client(s):

 

Feet Turn Out
If their feet turn out during the overhead squat, suggest rolling out the calves.

Knees Cave In
If the knees cave in, suggest rolling the adductors.

Pelvis dips forward
If their pelvis dips forward, suggest rolling out the hip flexors.

Arms Drop
If their arms fall forward, suggest rolling the upper back.

Foam Rolling

Foam Rolling came from a hands-on technique that’s been in use for years and has a technical name of self-myofascial release (SMR). Therapists would apply pressure and drag the force on the body for a long period of time. In doing so, the body releases the tissue tightness and restores mobility. From this tactic, the foam roller was born to allow one to be able to do this to themselves. What an inexpensive deep tissue massage, am I right?

At Ellipse Fitness we encourage members to foam roll for 5 – 15 minutes before and after each workout session. Foam rolling can inhibit overactive muscles by breaking up adhesions and loosening up muscle knots. Before a workout, foam rolling hydrates the tissue and gets blood flowing. After a workout, rolling over tight spots and trigger points can relax the muscle. By rolling them out, you help to clean up some of the lactic acid that builds up when you exercise.

Foam Rollers do not break the bank, but even so, a tennis ball will also do the trick. Heather Trevarthen, Owner and Trainer of the Allouez location, says they keep tennis balls at the studio and hand them out to members to use at home.  Heather says, “Tennis Balls help to grind into those hard to reach areas of the body, like the Piriformis.” These inexpensive rollers are a great habit to implement before and after a workout and help to reduce muscle soreness.

 

Healthy Snacking

Coach Cujo at Ellipse Fitness Allouez started with us only last month! Since his first day, he has wowed us and graced us with his great knowledge. Cujo is ACSM certified as a Exercise Physiologist. Today, we’ve decided to share with you this awesome information Cujo brought to his studio in Allouez. Here’s what he had to say about HEALTHY SNACKING! (Save this information and use it to your advantage during cravings!)

“Healthy Snacking is almost imperative to master if you want to achieve your health and fitness goals. If you go through your workout with little or no food before and/or after exercising you won’t get the full benefits of the workout, and you’ll likely have more soreness and fatigue than you should. If your body begins ‘starving’ it will go into survival mode and pack on more fat from the meals you do eat. And finally, if you mentally deprive yourself of all your cravings you will eventually quit whatever routine you are building – or you will go crazy trying to stick to it!”

Here are a few tips for things people commonly experience:

1. Are you feeling light-headed or weak during or immediately following your workout?

Try having a snack with some healthy fats and carbs, but also a high level of protein 1 – 2 hours before your workout. This will ensure your body has the proper fuel to engage in rigorous physical activity

2. Are you suffering from extreme soreness for 24-48 hours following your workout?

Supplying your body with a source of complete protein immediately after exercise – within 1 hour, and the sooner the better – can often drastically reduce muscle soreness. If time and convenience are a limiting factor for you, try a BCAA (Branch-Chain Amino Acid) supplement that can quickly be mixed with water. During strength/power exercises your muscle fibers are literally tearing, and protein is required for them to recover and grow to prevent future muscle soreness.

3. Are you having a hard time putting your finger on what exactly it is that you are craving?

You may just be thirsty! Keep water near by and easily accessible at all times! Sometimes when you are dehydrated your body will send signals to eat what is in front of you, because it contains water! Water is 100% integral to a properly functioning body. If you are dehydrated, nothing from working out to excellent nutritional habits will help you achieve your goals!

Craving this? Substitute that!

Salty! (french fries, potato chips, etc)
Try some edamame (boiled and sprinkled with sea salt), raw snap peas (snow peas), or raw nuts! (roasted/salted nuts are ok too as long as you can control portions)

Greasy! (burger, hot dog, fried cheese)
Instead reach for smoked salmon or beef jerky – both of which don’t require refrigeration before opening! Also, a slice or two of cheese with some grapes or apple slices can just as well satisfy that craving!

Sweet! (you get the picture)
Chocolate? Try a couple small pieces of 50% or more Dark Chocolate! Cookies? A couple of figs or dates might do the trick. Ice cream? Try blending chick peas or frozen bananas with peanut butter and a few semi-sweet chocolate chips and vanilla extract for a healthier alternative.

Alcohol! (also bread)
Oatmeal or granola, nuts, or dark leafy greens can provide good substitutes for the micronutrients you might be craving.

Maybe you are just bored or need to unwind? Try a bath (add Epsom Salt for sore muscles!), go for a walk at sunset or any other activity that gets fresh air into your lungs, and if it’s too cold? Play a game with a friend, child or spouse that forces you to think a little!

If you find that nutrition is one thing that you keep getting stuck on, ask about our Results in 42 program! 6-weeks of working with a coach to get back on track and pick up some new tips along the way.