Ready…Aim…Higher!

Ready…Aim…Higher!

Goals! You just gotta have ’em!

It’s well into the new year and whether you had a resolution or not, you may have goals that have not come to fruition. It might just be how you went about forming your goal in the first place! Let’s talk about how to set solid and attainable goals.

Here’s a great example that I know many of us could work on: “I want to drink ½ my bodyweight in ounces of water every day for the next 30 days.” There is a how much, how often, and it is realistic!

Set a Deadline!

Just like an open-ended work project, you will likely keep pushing it off knowing you can do it tomorrow…or never. Consider having both short term and longer-term goals ranging from this week to 6 weeks to 6 months to a year. Your long term goals can have shorter sub-goals within them that will help you reach them – get creative! Just be sure to set a deadline.

Write it Down!

Why is your goal important to you? WRITE it down. If it doesn’t make you tear up a bit, it may not be important enough for you to follow through with! In the example above, drinking water, maybe you’ve been excessively fatigued, and you regularly walk around dehydrated. Your fatigue causes you to say no to playing with your kids, getting your “me” time running with your friend, or missing other life events that are important to you.

Writing goals and the “why” for them makes everything more real, and when goals are more real they are more attainable!

Be Prepared to Sacrifice!

Not everything of course! But if it required no changes to achieve your goal well, you’d have already achieved it now wouldn’t you?

You may want to ask yourself, “Is this something I’m willing to give up what I want NOW for what I want MOST?” If it’s not, you may not be ready for your goal. In our example of water, you may be craving that coffee, soda, or other habitual food/snack that is taking you away from your goal. There will be challenges along the way, but choosing rewarding goals will ultimately overcome and outweigh any strife involved in reaching them. Just make sure your goals are healthy and realistic!

Confide in Someone!

Share your goal with a confidant; a friend, your trainer, a family member, or someone you feel safe with but accountable to. Be sure to communicate to the person you share it with that you want them to hold you accountable! And that you want them to call you out if you are not taking proper steps toward your goal or perhaps taking steps away from it. One more thing that’s very important – don’t get mad at them for taking you seriously!

List Action Steps!

List at least 3 action steps you are going to take in order to achieve your goal. In the case of drinking more water:
1) I am going to buy a 40 ounce water bottle and make sure to consume 2 (assuming ~160 lbs person) servings a day.
2) I am going to keep the bottle with me wherever I go so I don’t have a reason not to sip regularly.
3) I will start by drinking 12 ounces of water first thing in the morning when I wake up.

Of course you can list more than 3 steps, you can even list steps you can take daily to move in the right direction, but the purpose of the exercise is not to get discouraged by those lofty goals you’ve set. Bring them down to Earth by listing concrete steps you can take to make them happen!

Step Up Your Snack Game!

Healthy Eating can be quite a challenge. Nearly anyone who has tried to make positive changes to their diet can admit this. As you start to build new habits however, you might find that meals are more manageable, but what do you do when hunger strikes in between meals? For many of us, our workplace has a room similar to this one that begs to answer the question…

The word “Snack” is most often associated with something less healthy, or natural, than a small meal, but keep thinking about how you can form your days around small meals, whether that is 3 or 5 times a day. No matter what though, sometimes you need that fast snack. Here are some great options for you:

Be prepared!

Keep It Simple

Roll a piece of cheese or a pickle in some lunch meat to get a quick protein boost. Look for natural meats without added nitrates and a short ingredient list.

Chia Pudding

Whether for a breakfast or for a snack, chia pudding can fit the bill! Simply combine chia seeds with coconut milk, vanilla, cinnamon, and maple syrup.
Get creative by adding protein powder, fresh fruit, cocoa powder…you name it!
Check out the recipe here!

Ellipse Breakfast Muffins

Need a quick breakfast that can be eaten as is or jazzed up? Check out our Classic Ellipse Breakfast Muffins with just oatmeal, egg beaters, applesauce, and baking soda.
Add-On’s: nut butter, yogurt, etc
Add-In’s: fresh or dried fruit
Add-With’s: cottage cheese and fruit!

Need Something Salty?

Try roasted chickpeas! Toss drained chickpeas with olive oil and salt/garlic salt and bake 30-40 minutes at 450 degrees until browned and crispy. Want a little kick? Add a dash of cayenne pepper!

Apples A New Way

Apple Snack

Have a sweet tooth that NEEDS to be tamed NOW? Try slicing an apple all the way across to get full flat circles slices. Spread nut butter on the slice and add toppings like chopped nuts, unsweetened coconut, or even a few dark chocolate chips or cacao nibs.

Make a "Small Meal"

“Crack Slaw” has a great combination of protein, vegetables, and seasonings! The recipe calls for Dole Coleslaw mix but consider using broccoli slaw for an extra vitamin boost! Find it here!

Sweet Craving?

Get your sweet fix by mixing peanut butter (or powdered peanut butter) with plain greek yogurt and maybe even a dash of sugar-free pudding mix to make a great fruit dip!

Valentine’s Workout for Two!

Happy Valentine’s Day!

We’ve got a holiday workout to share, just because we like you!
Here’s what you’ll need:
• Friend
• Pair of dumbbells
• Heart!

Great things come in twos!

Not a member and want more workouts, just like this?
Get started at Ellipse today for just $49!
Or experience everything we can do for you in 21-Days for $99.
Email support@ellipsefitness.com now for more information!


Celebrating Lent? Considering making a sacrifice for the next 40 days? Instead of depriving yourself, indulge your muscles and mind with movement. 21 Days of great workouts like this with professional coaching for just $99. Think Spring!

Multivitamins have NO effect on Heart Disease, Cancer or overall Mortality??

According to the medical journal “Annals of Internal Medicine”, there is no evidence that multivitamins have any effect on cognitive decline, heart disease, cancer, or overall mortality. Wait what??

However, adequate intake of vitamins/minerals from food and/or supplements IS necessary to prevent deficiency, promote optimal health, improve nutrient partitioning and promote fat loss and muscle gain.

Ditch The Multivitamin or Not??

Ideally, just supplement the specific nutrients you are deficient in. Avoid supratherapeutic doses of vitamins – doses greatly in excess of recommendations. And know what you are working with: low-fat diets for instance can inhibit adequate absorption of fat-soluble vitamins like A, D, E, and K. Perhaps your diet just needs a little tweaking; all of your vitamin and mineral requirements CAN and arguable SHOULD BE met from actual food intake by eating a variety of fresh fruits and vegetables.

If you struggle with medical ailments, check with your healthcare provider to see if specific vitamins or nutrients may need to be supplemented.

Taste The Rainbow!

…can we say that?

Vitamins are “any of a group of organic compounds that are essential for normal growth and nutrition and are required in small quantities in the diet because they cannot be synthesized by the body.”

We have overwhelming access to a variety of fruits and vegetables all year round, and there truly is no reason outside of a medical complication or deficiency that one should require a daily multivitamin.

If you use a vitamin/mineral supplement, look for one providing nutrients derived from whole foods. Be sure this includes natural forms of vitamin E rather than the synthetic versions. Vitamin A should come from precursors like carotenoids and not preformed retinoids for instance. Labdoor.com is an independent company that creates a quality score for label accuracy, product purity, nutritional value, ingredient safety, and projected efficacy!

**Check with your healthcare provider as special populations often need special consideration with supplemental vitamins. Those on blood thinners need to take precaution before adding in supplemental vitamin K. Those on a plant based diet might benefit from supplementing with iodine, vitamin D and vitamin B12. Those suffering from malabsorption syndromes will need to adjust their micronutrient intake accordingly. Always check with your healthcare provider before supplementing your diet.**

Vitamin D: The not-really-a-vitamin Vitamin

“Vitamin D” is actually the one vitamin your body is capable of synthesizing on it’s own! All you need is sunlight. Because of this you may meet your requirements for this vitamin with no effort at all in the Summer, but come Winter you may be totally deficient! (Especially for those of us in the North experiencing extended periods of below freezing temperatures and reduced daylight hours).

Getting adequate vitamin D can improve mood AND provide long-term protection against cognitive decline and bone deterioration. Many studies show that deficiency in vitamin D is also associated with increased susceptibility to infection and immune dysfunction!

https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3166406/

What to Eat, When to Eat, and What it Means for Your Workouts

Thankfully, it seems the era of fad-diets, fat-free, no-carb or other diets that entirely slash a whole category of macronutrients is coming to a close! But with that said, it is still difficult to find reliable information on proper nutrition! Let’s take a look at how eating factors into the effectiveness of your workouts, and maybe we can make sense of some of this.

“What should I eat before/after my workout?”

For most of us who exercise for health and not training for a high-level competition, our meals will contain some combination of high quality protein, high quality carbohydrates, healthy fats, and some fruit and vegetables 1-2 hours before and/or after your workout to get the maximal benefit. Whether it is “and” vs “or” will partly depend on the intensity/duration of your activity, daily caloric intake and what is on the menu for the rest of your day

Break it down for me: What’s important – and Why?

Protein can help maintain muscle size, reduce muscle damage, provide your bloodstream with amino acids when it needs them most, and helps you adapt to your exercise over the long term! But most people are at least somewhat aware of the importance of protein for strength training – what about carbohydrates?

Pre-Exercise carbs fuel your workout and help with recovery/muscle retention with even shorter, intense workouts. Post-exercise carbs however should come from whole foods like fruits and vegetables because these are better tolerated by the system than insulin-spiking refined carbohydrates and are just as good at restoring muscle glycogen over 24 hours.

Alright…but tell me more about “When”.

If you ate a normal-sized, balanced meal a couple of hours before training (or a smaller shake closer to training), then you have 1-2 hrs after training to eat your post-workout meal and still maximize the benefits of workout nutrition.

But if you are like many who work out early in the morning or directly after leaving work, and you ate only a small meal within the last 3-4 hours before your workout, or you are in a fasted state, then you should consume a meal within one hour after your workout to prevent a slowed recovery. A whole food meal pre/post workout provides many things including important phytonutrients that build muscle, supply energy, decrease inflammation, and boost recovery.

Ya know, it just isn’t the same for me!

You might be right! In the end, the total amount of protein and carbohydrate consumed over the course of the day is far more important to lean mass gain, fat loss, and performance improvements than any specific nutrient timing strategy. If you are a high-quality eater (you are only looking to tweak minor things) check out this infographic that further breaks down your meals by body type!

When in doubt, keep it simple and fill each nutrient slot:
Protein – Scrambled Eggs with veggies
Fat – 1 “thumb” of cheese
Carb – 1 slice of Ezekial toast or fruit

Now we’ve got some recipes to help make finding a well-balanced, complete meal a little easier for you!

Asian Scrambled Eggs:

Shake up your eggs with a few new elements like some incredibly healthy ginger root and nutritious snow peas!
Check the recipe here!

Classic Protein Pancakes:

Rolled oats, eggs, cottage cheese, fruit – these pancakes have everything you need to call them a complete meal!

Find this recipe and more on our previous blog post here!

PB & Chocolate Banana Shake:

1 scoop choc protein powder, 1 fistful of spinach, 1 banana, 1 “thumb” of peanut butter, and 8 oz choc unsweetened almond milk. Blend and enjoy!

Need even more ideas? How about Banana Cream Pie Oatmeal?? Peaches and Cream Omelet?? You can find those and MORE in Precision Nutrition’s Gourmet Recipes List!