Fitness Tips

Holiday Travel Doesn’t Have to Destroy Your Fitness!

Vacations or business trips can throw our health and fitness goals for a loop, BUT they don’t have to!

Assess the situation: Is this a family trip with regular movement and activity as you explore? It could be best to let your body RELAX, REJUVENATE, and come back to your workouts stronger and ready to go.

However, we have numerous members and guest with heavy business travel schedules that can be harder to manage. This makes knowing how to stay fit on the road all the more important! It’s hard to build a routine and stick with it, so consider building a daily routine for no matter where you are.

It could be as simple as 15 minutes. If you have extra time in the day, fantastic! If not, you are firming up your routine and making strides toward consistent healthy habits.

Stuck in a Hotel?

First off, many hotels have fitness centers with free-weights, machines, etc for you to get a workout in, but even if they don’t that is no excuse to be lazy!

• Grab some paper plates from room service (even cardstock paper can do the job in a pinch). Use them as sliders to add intensity to your lower body mountain climbers, planks with hand or foot slides, slide back alternating lunges, squats.

• Grab a shower towel or belt and stabilize your lower leg lifts, or stretch the towel between two hands overhead and perform 10 get up sit up’s (lay flat with legs wide and straight, sit up with hands/arms extended over your head).

Access to a Pool?

Swim laps! Or if that’s not your thing, try to run laps/move through the water as fast as possible, or stand in athletic stance and move your arms forward and back (in a t-position) as fast as you can with water as resistance and similarly “flapping” arms up and down. The faster your move the more the water will resist you! Move slow for therapeutic range of motion, or bring some speed for high exertion strength training!

Have kids? They love to be tossed around in water and can be a great workout! But safety first!

No Equipment? No Problem!

Body weight can work great! Think pushups, lunges, split squats, dead bugs, plyometrics, and all kinds of other movements we already do at Ellipse! Add intensity by increasing repetitions, duration, or speed.

Keep it Simple: Choose 5 movements and perform 10 reps of each for as many rounds as possible for the time you have.

Or try out these body weight travel workouts we’ve already posted on the blog!
Workout 1
Workout 2

Stash Equipment in Your Luggage!

Get a resistance tube!

• These can easily be tossed in luggage. Resistance tubes usually come with door jambs allowing you to perform most exercises in the convenience of any room! With an anchored tube in a door you can perform tons of exercises including a chest press, row, pallof press, lat pulldown, shoulder press, tricep pressdown, and more. Using your own body as an anchor you can perform resisted squats, lunges, tricep extensions, shoulder press, and more!

• Ask your trainer for demos as needed. Create a workout by choosing a push, pull, lunge, hip hinge, and single leg exercise and perform 10 reps each. Repeat for time.

Get a mini band!

• You can add sumo/monster walks, hip bridge with abduction/adduction, resisted bicycles, standing foot taps, the options are endless!

• Find more band exercises by following these links!

Check out this video for some great suggestions, or this “Perform Better” article for tips on how to blast your glutes!

Hey Siri, Google, SOMEONE! I Need Directions to Fat Loss.

“Fat Loss Happens in the Kitchen!”
…or Does It? Truth is Truth.

Dan John, a celebrity in the strength and conditioning world, an Olympian, educator and author once shared that “fat loss happens in the kitchen.” He passionately expressed how important proper nutrition is regardless of what happens in the weight room, at the gym or even right here at Ellipse Fitness Training Centers.

Blasphemy you say?!

John recommends that people who want to burn fat should eat protein and vegetables and drink water consistently for two years. THEN, let him know how it’s going.

That isn’t the answer we want to hear – I know, but most of us know that ‘truth is truth.’

Let’s argue however, that ‘truth is not truth’ in this case. Don’t worry! Dan John is correct. Fat loss doesn’t happen in the gym, but we are not so sure that it happens primarily in the kitchen either…

Fat Loss Happens…

  1. In the Drive-Thru

  2. At the Gas Station or Convenience Store

  3. At the Concession Stand

  4. At the Grocery Store

  5. THEN In the Kitchen

  6. Finally…ON YOUR PLATE!

1. In the Drive-Thru

Sure. We plan to succeed, head to the store with the list in hand and meal prep on Sunday like we are supposed to, yet SOMETIMES we run late at work, traffic backs up and advertisements seem to whisper sweet nothings from the highway billboard lies of starting tomorrow, fast and convenient and only 99 cents! The next event of the day is closing in and nothing is going according to plan. THIS is where fat loss happens for many of us…

• Chic Fil A? Try the Market Salad: 330 calories, grilled nuggets, fruit, and super food salads!
• Jimmy John’s? Go for the Unwich: a pickle on the side for crunch, no cheese please!
• McDonald’s? Choose the Southwest Salad, Egg White Breakfast Sandwich, or Grilled Chicken Wrap to help mitigate the damage when you are stuck at this joint!

2. At the Gas Station or Convenience Store

Depending on the location, chances are there is a powerhouse gas station that has a full restaurant inside. Of course they have hot dogs, taquitos, crunchy salty things, and candy.

They ALSO often have fresh fruit, salads, nuts, jerky, or protein shakes/bars (watch those ingredients! Some are just candy bars in disguise…)

Fat loss happens when we choose right on a consistent basis, time after time. Build the habit into your life!

3. At the Concession Stand

Concession stands should be called “Greasy Carb Stands”. Pretzels and cheese, candy, and soda are more than just empty calories. These foods offer ZERO nutritional ingredients and turn the day into a hotbed of poor choices!

Some may offer healthier options like grilled meats, but game days is the perfect day to stash an RX Bar, Dale’s Bar or Quest Bar in your pocket, purse, or sports bag. Keep some quick-grab goodies in your car’s center console: dried fruit, nuts, jerky, seeds, or protein balls all keep well in the car especially through the winter!

4. At the Grocery Store

Obviously healthy and then not-so-healthy options are both available at our local grocer. Here are some tips to help:

Shop the perimeter of the store. This avoids temptation to throw the dry, processed goods into our basket.
Find the pre-prepped vegetables – even if they cost more to make sure they will be used to munch on or for a quick meal.
Check out the salad bar and get more prepared fresh food. Purchase 2-4 days’ worth of food instead of a week’s worth to avoid spoilage and overeating. Drink a full glass of water before shopping. Shop on a full stomach as often as possible. Make a list and stick to it!

5. THEN in the Kitchen

We eat what we see, and we certainly can’t eat what we don’t have on hand! Keep fresh choices on the counter, and in the fridge, whenever possible. Have some meals pre-portioned and ready to go when you need to grab quickly on the way to work or come home starving!

Become the primary shopper and take control of the food in the house! Utilize Shipt and similar services for shopping if time is short. Your health is worth the extra cost! Put poor choices in the downstairs fridge or on a basement shelf. Out of sight, out of mind is true.

Meal plan. Meal prep. Make food commitments to yourself! It may be tough at first, but with repetition it becomes part of your routine.

6. Finally, ON YOUR PLATE!

What you put in your mouth…this is where the true magic happens. At least 50% of your plate should be vegetables! This may be the most important step towards fat loss and healthy nutrition in general.

What goes on our plate and in our mouth is 100% up to us. Accept full responsibility for this! Our bodies become our journals and the writing doesn’t lie!

Be honest with yourself, stay consistent, and you will be strong and healthy.

5 Ways to Boost Your Breakfast Protein for Better Results!

Breakfast.

Just the word brings about warm fuzzy feelings of coffee, toast, pancakes, potatoes, oatmeal, muffins, and more…carbohydrates.

You may be hard pressed to find someone who doesn’t find breakfast to be their favorite meal of the day, but there is often one major problem with breakfast – the lack of protein! (and veggies for that matter)

Work to get a protein source at breakfast as well as a vegetable, or least a fruit to pack some extra nutrients in your “most important meal of the day”! This helps to set you up for recovery from your workouts and ensures you are giving your body what it needs to reap the benefits of all the hard work you put in at the gym!

1. Start Simple!

Start easy by making a homemade parfait with plain Greek yogurt, fruit, seeds, and perhaps a dollop of local honey or maple syrup.

Greek Yogurt is a great protein source, but be aware of flavored yogurts!! You wouldn’t believe how much sugar they add into even “healthy” brands.

2. Add Eggs!

Eggs can be as simple as hard-boiled eggs (an Instant-Pot makes these super easy by the way!) or as fancy as a breakfast casserole (think leftovers for the week!). Check out this recipe for a breakfast casserole that combines spinach, bell peppers, onions, mushrooms, eggs, and hash browns for a nutrient packed and high protein breakfast!

3. Add Cottage Cheese!

Cottage cheese can be added to many dishes to add a protein kick, like shakes and baked goods. Especially for those who aren’t a big fan, adding to baked goods is quite good!

Have you tried our classic Ellipse Protein Pancakes with cottage cheese, oatmeal, and egg beaters as the main ingredients?

Or maybe even go as simple as serving cottage cheese and berries with some Kodiak Pancakes. If you haven’t found Kodiak cakes in the store yet, you’re missing out!

4. Add Protein Powder!

So many people count on that quick morning shake or smoothie. Try adding a scoop of protein powder (and even consider a greens powder) to give your breakfast a major nutrition boost!

See the cottage cheese suggestion above as well, because it makes a great add-in to shakes as well to thicken them up and add protein.

5. Add quinoa!

Quinoa? That’s right! Quinoa has 8g of protein per cup – the highest of any grain – and it’s a vegan/vegetarian source of protein!

Try this Cinnamon Toast Breakfast Quinoa with cinnamon, pecans, and maple syrup! YUM!!

Or try this Sweet Quinoa Breakfast Bowl!

Break The Fast with Protein

Choose breakfast consciously instead of mindlessly grabbing the same thing each morning! Plan it like any other meal throughout the day.

Try adding some beans to your breakfast burrito or it could be as simple as adding some vanilla protein powder to your coffee in place of creamer (TIP: make sure to cool a small cup of coffee to mix the powder in first so it doesn’t clump from too high of heat. then add the rest after it’s been emulsified).

5 Fitness Essentials from Ellipse Fitness

Whether you have been at Ellipse for some time or are newer to the fitness world, there are a few things you’ll want to do your homework on.

Get a good water bottle.

Find something that will encourage you to stay plenty hydrated and is convenient, keep in mind that if it is a burden to you – you will drink less. You can even find double-insulated bottles that are easy to fill, clean, and keep everything cool for up to 24 hours!

Get the right shoes!

This is a big one! Sometimes when our ankles, knees, etc bother us, it could very well be related to the shoes we wear. Make sure you do your homework on the best shoe for you. Many appreciate the feel of barefoot shoes, some feet need support for over pronation, supination, etc.
Next, you’ve got to acknowledge when those things are worn out! Be sure to replace your shoes regularly enough. The average running shoe needs to be replaced about every 400 miles for instance…watch the wear on the bottom and sides. Don’t wait until you are in pain. Also, be aware that it’s a myth that shoes need to be broken in!

Recovery

Set yourself up to recover properly with enough water, sleep, and movement! This last one can often be neglected. We finish a workout, give ourselves a job well done and then proceed to sit around for the rest of the day, but this will only lead to more soreness!
Your movements may include recovery tools such as a foam roller, tennis or lacrosse ball, or even a TENS unit (electric pulse massager). Try not to only use the foam rollers at the gym. It’s a great investment to use at home as well, and they are pretty cheap. Tennis balls can help with those hard to reach areas and so can specialty rollers, like a Rollga, can help with different pressure points. Ask your trainer for the best recovery tool/process for you!

Back to your feet again…Socks!

It’s not something we usually invest in as much as we may want to, but a good pair of socks can go a long way to keeping your feet healthy! Too small of a sock and your ankle can rub on the back of your shoe. Too big of a sock and you can cause blistering.
Try some of our favorite brands like Darn Tough (yes, they make a sport line AND they have a LIFE-TIME guarantee! No BS), Smart Wool, and/or socks made of a sweat wicking material.

Gloves!

Still have that same set of boxing gloves from 3 years ago? It may be time to purchase a new pair! When the padding wears down in your boxing gloves, your hands can begin to ache. Just like your shoes, you should replace your gloves when they start wearing unevenly.

*Side note: Lifting Gloves – Although your grip can be impacted, some people don’t appreciate the calluses that can occur from regular strength training due to occupation or personal preference. For those situations, find a proper fitted lifting glove and keep packed in your gym bag with your boxing gloves, water bottle, sweat towel, and shoes!

What fitness equipment can YOU not live without?? Leave us a comment with your favorites and why!

Concerned with the aesthetic side-effects of working out? Well, a few months ago we went over the differences between deodorant and antiperspirant. Find a deodorant that helps neutralize your underarm bacteria. Each body responds to ingredients differently. What works for your friend may not work for you! You may need to experiment with a few to find the right one for you. At the gym, as a courtesy to others (especially with asthma), avoid heavy body sprays and perfumes/colognes. Have to run to an appointment after a workout? Keep baby wipes, or your favorite microfiber washcloth, in your gym back for a last minute freshen up.

Stir Fry: Quick and Easy Healthy Cooking!

Stir Fry is a Chinese technique of cooking in a small amount of oil, over high heat, in a bowl-shaped pan (wok) while being stirred. Stir fry can be a great component of healthy eating since it usually contains lots of veggies and lean protein. The stir fry technique allows veggies to retain their color, crunch, and most importantly nutrients!

Step 1: Choose Your Protein, Seasonings and Veggies

This is the foundation of all stir fry, and a fantastic base for healthy eating! Below you’ll see we’ve got beef, chicken, and even veggie stir fry with chickpeas and snow peas for a protein boost!

Step 2: Prep Your Ingredients

Any given recipe uses about a pound of protein, 1 tablespoon of aromatics, and 4 cups of vegetables. Stir fry comes together quickly, so you need all of your ingredients chopped and ready to go before you begin cooking.
TIP: Consider buying pre-chopped onions, matchstick carrots, etc if you are strapped for time!

Step 3: Make Your Sauce

Sauce…maybe the biggest factor between eating and dining! A basic stir fry sauce would include garlic, soy sauce, rice vinegar, brown sugar/honey, stock/water, and cornstarch. Get creative! Just make your own whenever possible because pre-packaged sauce often comes with unsavory ingredients.
TIP: Cook up a huge batch of brown rice when you have extra time and freeze it in storage bags. If you whip together a last minute stir-fry, pull out of the freezer, cut open the bag and microwave covered for about 5 minutes.

Step 4: Time to Stir Fry

Cook your protein for a few minutes alone until browned and set aside (does not have to be cooked through). Add oil, aromatics, then veggies until cooked, but crunchy. Recombine, add sauce and simmer a few minutes. Voila!
TIP: Aromatics are ingredients like garlic, green onions, shallots, ginger that are heated in some sort of fat/oil to release the flavor, cook these by themselves in the oil for 30 seconds to a minute, being careful not to burn them before adding the veggies.

Step 5: Serve and Enjoy!

Add a little culinary flare to your dish with garnishes such as cilantro, green onions, or sesame seeds for flavor and presentation. Enjoy a speedy, flavor packed meal!

Why a Wok??

The shape of the pan and constantly stirring helps make sure things aren’t over-cooked so veggies can retain their crunch and the aromatics don’t burn! When it’s time to add the sauce, push the contents to the side of the pan so they stop cooking on the most intense heat, and pour your sauce in the middle until thickens/boils before mixing it all together!

Recipes for Starters!

Hot Summer, Cold Salads!

Now don’t get us wrong, the grill has a special place in the Summertime rotation, but sometimes you are just too hot to stand over an open flame and what you really need is to cool down!

This week we have a bunch of excellent, COLD salad recipes for you so you can give a major boost to your nutrition this summer, cool down your body, and delight your taste buds!

Vegetable Bean Salad

Try this large batch veggie-loaded cold salad with a sweet, and optionally spicy kick!

Check it out: Cucumbers, cherry tomatoes, sweet peppers, corn, avocado, cilantro and beans get topped with a dressing of apple cider vinegar, olive oil, raw honey, hot sauce/chilies (to taste), garlic, and salt/pepper. This was a huge family hit! (The proof is in the picture…) It goes great with almost any main protein meal since you now have your vegetable, carb, and fat taken care of!

TIP: Try using unfiltered apple cider vinegar. It is known to have many medicinal properties, including easing GI distress.

Get the full recipe here!

Zoodle Salad

Zucchini + tomatoes + basil + mozzarella balls topped with balsamic vinegar. So simple! Sooo good…Get the recipe here!

TIP: Balsamic vinegar is traditionally made in Italy from unfiltered, unfermented pressed grapes (not fermented alcohol like other vinegars) and aged like wine. The older the vinegar, the sweeter and more syrupy – not to mention more expensive. Beware: a lot of cheap balsamic vinegar is just an imitation, made by adding color to white wine. Look at the label for words like “grape must”, “aged grape must”, “Mosto d’Uva” or “DOC.”

Cold Shrimp Salad

Shrimp is a good source of protein and a nice change of pace. This recipe can be made even quicker with precooked shrimp, then simply toss with a healthy dressing and served over lettuce leaves or as a salad topper/dressing.

Shrimp with celery, red onion, and dill + dressing. We love simple – had you noticed?

The dressing is made with mayo (could also part plain Greek yogurt part Mayo), lemon, and dijon.

TIP: This recipe was tested using 1/4 c Greek yogurt + 1/4 c Mayo, however 1/8 c mayo would likely have been enough.

Click here for the recipe!

Greek Salad

Who doesn’t love the classic taste of cucumbers, tomatoes, olives, and feta? Today’s Greek Salad has a dressing that can be used for any lettuce salad: red wine vinegar, olive oil, lemon, oregano, and salt/pepper.

TIP: Red wine vinegar, as the name suggests, is made from red wine that is allowed to ferment. It’s one of the more popular vinegars with its sharp taste, making it great for vinaigrettes, salad dressings, and marinades.

Unfamiliar with this classic recipe? Check it out here!

Quinoa Salad

A terrific way to use your garden surplus, create a satisfyingly filling dish, plus get a protein boost from the quinoa!

Quinoa + cucumbers + tomatoes + onion, avocado, feta, and parsley. This cold salad offers a light creamy feel yet light for summer. Serves well with chicken on the side or incorporated right in! Rave reviews from the kids and adults alike!

Get the recipe!

Bonus Tuna Salad

This is one refreshing take on the timeless classic. Red onions, dill pickles and hot sauce pack a serious punch of flavor that make this recipe particularly enjoyable. Try wrapping it up in some romaine lettuce!

Full recipe here!

Ditch the Desk for the Health of it!

Desk jobs can make it super difficult to feel active enough each day and still accomplish what you are supposed to at work. It not only affects our mobility and sanity, but has also been shown to increase our waistlines and risk of heart disease!

A recent study found that for each hour over 5 hours of sitting resulted in a waist size increase of 2 cm (that’s almost an inch per hour!) and .2% increased risk of cardiovascular disease.

This week we have strategies for staying more active at your desk job!
*All seriousness aside, look at that computer monitor! What year is it??

Move

“Sedentary” is considered under 5000 steps per day. The average American gets only 4800-5300/day! Of course, any movement is better than none, so let’s start there!
Park further away from the front door, use the further away bathroom, take the stairs! Waiting for a printer, your computer to reboot, or for software updates? Stand up and do some calf raises, a few squats – anything to move during your down time! Have a walking meeting, all the big execs are doing it…

Wear comfortable shoes each day so you don’t dread walking more often, and get creative! Who cares if they stare?

Eating/Drinking

Do your best to avoid eating at your desk! It’s easy to consume more food when you are focusing on anything other than your food, chewing, and how you feel. Eating and multi-tasking almost guarantees you will eat everything in front of you regardless of whether or not you are still hungry. Walk to the breakroom and be present!

Also, stay hydrated. Many times we are thirsty but mistake it for hunger. Like ice water? Lemon? Find the way that makes it as desirable as possible!

Switch the Style Up!

Consider a standing desk, stability ball in place of a chair, or even kneeling on a pad occasionally! If you work from home you can even move your desk to the floor allowing you tons of variations! (Check out this video)

Studies recommend 5 minutes of standing for every 30-minutes sitting. At the top of each hour commit to 10 squats, 10 lateral squats, 5 push ups, etc. Perform seated leg raises right at your desk. Set an alarm/reminder to do so. Also we were just kidding earlier, no one is staring…

Stretch

Typing, texting, etc can cause internal rotation of the shoulders (rounding forward) which can cause shoulder impingement and tightness. Google search “desk stretches” and you’ll find a boatload (like this).

Leave a tennis ball under your desk to roll your feet on. Consider keeping a resistance tube or mini-band at work and utilize the exercises you have learned when you know you can’t make it to the gym!

Put it all together!

Here’s more things you can do to help prevent or reverse “Desk Job Body”:

• Find out if your company has a wellness program.
• Get a fitness tracker and get an idea of how many steps you take each day.
• Strive to drink ½ your body weight in ounces of water each day.
• Move at work.
• Stretch at your desk.
• Quite reading this post and move, move, move!

Why on Earth Do We Keep Lifting These Heavy Things??

It is frequently thought, pondered, and questioned, but often this question is not directly asked. Recently a former member inquired:

Why does we push heavy lifting here at Ellipse Fitness?

We can start with the 7 basics that most fitness professionals, weight loss experts, and physical therapist agree with.

7 Basic Reasons to Strength training and Lift Heavy

1. Builds confidence.
2. Burns more fat.
3. Strengthen bones.
4. Builds and strengthens muscles.
5. Prevents injury.
6. Improves endurance.
7. Defines the shape of a human body.

Enough said. Let’s just lift heavy, right? If only it were that simple…

The 4 Problems with Heavy Lifting

1. The term heavy is subjective. For so many of us, our body weight is heavy enough until we can move through the entire range of motion for any prescribed movement pattern. (That is semi-fancy trainer talk for perform an exercise, like a squat, correctly and without a load)

2. Adding a load and knowing when to increase it is confusing. Start small and increase minimally overtime. Increasing weights 2.5% each week or two can deliver amazing results overtime. The key is consistency. One heavy session is more likely to cause soreness, pain or injury as opposed to a progressive training program. Earning each pound added to any movement is required. Try adding load in small increments over the course of 4 weeks.

3. Fear of bulking up is something women tend to worry about more often than men. Some trainers respond with a line about women not having enough testosterone to bulk up, but the problem with this statement is not that it is entirely untrue – which is is. The problem is that the statement doesn’t even address the concerns of the client! Some women do build muscle fast and feel like they are bulking up. Many factors can be considered in this situation. Consuming too many calories, lifting too heavy too soon, etc. Accepting myths about women that change your perception like the “long, lean Pilates look.” That’s not real! We can’t lengthen muscles! These muscles are as long as they are going to be for adults. What we can do is tone and strengthen and maybe most importantly improve your health and quality of life.

4. Lifting as heavy as possible is not recommended every day. Discuss with your trainer how often you should lift heavy, max out, or PR (Personal Record). Muscles need recovery time to avoid injury. Limited recovery time is one of the most prominent issues we see. We are impressed by those who want to give 110% all the time. Inspiring? Of course. Smart? Maybe not always. Proper nutrition, sleep, stretching and foam rolling, and rest is the realm in which our bodies get stronger. Think about it. Lifting heavy causes fatigue and muscle soreness. We cannot, and should not, lift as heavy as possible again until we are fully recovered.

Program design plays a pivotal role in increasing muscle strength and endurance, changing the shape of our bodies, and fat loss. Ellipse Fitness provides many opportunities, on various days of the week, to lift heavy. When scheduling your sessions or selecting your weights on any given day, decide which day is best for you to lift heavy based on what physical activities you’ve planned for the rest of the week, whether you have time to eat a high quality meal near your workout, whether or not you expect to get a full night of sleep, etc. Discuss with your coach/trainer. Goal setting sessions are always available to our members.

Small group sessions allow our members to make strength training a priority. These sessions are available several days a week to ensure that we can get and stay strong. Custom programing is available for our members who have specific goals or limitations.

How heavy is heavy?

I don’t want to be a body builder. Do I really need to bench press my weight?

I don’t like Turkish Get Ups. Why do we do them?

I heard a loaded carry should be 75% of my body weight for 100 yards. Is this true?

We will find many landmarks for activities such as these. It is important to train the body to maintain strength. Once we stop challenging ourselves or even just visiting our perceived limitations, we begin to lose strength and definition. Our work capacity lowers. Our ability to get up and down off the floor weakens. We lose strength. We fall. We break bones. We gain fat. We lose confidence.

WHY should we lift heavy?

Because we can, and because it will ensure that we can into the future.

Fast Facts: Intermittent Fasting

We receive quite a few questions on intermittent fasting. It’s certainly a buzz word today. Well start by saying intermittent fasting has a place in the nutrition and health world and can be right for some people, but before starting any trendy protocol, make sure to start by cleaning up your daily habits. Tossing out the processed foods, limiting sugar and flour intake, and getting back to the basics of vegetables, protein, fruit, and a little bit of healthy fats. For many, simple changes that are CONSISTENT are all that is needed. It’s amazing what can happen when we take these simple steps. Want to know more about eating simple? Try SSSimple Eating: Shake, Salad, Starch basics.

If you feel your portions and quality of food are on par, listen up as we talk more about intermittent fasting, and maybe it could help you break through a plateau.

What is Intermittent fasting?

In its simplest form, intermittent fasting is setting aside a chunk of hours in a day where you fast and a chunk of hours for “feasting”. The most common protocol is a 16/8. This means you fast for 16 hours and eat within a specific 8-hour window like 10 am – 6 pm for instance. This would essentially be skipping what most call breakfast, and cutting out after-dinner snacking. If you have followed the Ellipse Shake, Salad, Starch program, you’ll see that you “ride the fast” and then your first meal of the day is breakfast, whatever time that may be.

Another common format is to satisfy all of your daily nutritional needs in one sitting, essentially taking 24 hours off between feasts. As you can see, when it comes to intermittent fasting, finding a protocol of fasting vs feasting that works best for your body is key. If you choose to go this route, play around with different time frames and fast periods to see how your body responds. Be aware of your energy levels throughout the day and pay attention to signs of fatigue as there is no “one-size-fits-all” method. No matter your fast type, be sure to stay hydrated during fast time!

Why choose intermittent fasting?

Intermittent fasting doesn’t necessarily tell you WHAT foods to eat, just when, which can make it a straightforward, easy to follow plan. Intermittent fasting can help teach your body to use the food it consumes more efficiently. Your body can learn to burn fat as fuel when you deprive it of constant grazing/calories. And of course because you are restricting the time intervals that you eat, over the course of a week most people naturally eat less calories which is part of the reason this method has worked for many.

This method can make your life simpler by having fewer meals to plan for. Some research has been done on animals regarding intermittent fasting but long-term data is not yet available. Our friends at Precision Nutrition do not recommend intermittent fasting for pregnant women, people with disordered eating, chronically stressed people, people who doesn’t sleep well, or someone new to diet and exercise.

In Closing…

Like any way of eating, intermittent fasting can be effective for some, but no process works the same for everyone due to all of our unique bodies, lifestyles, and more. What is important is finding the system that works for you to improve health, performance, and happiness!

Now we know we mentioned it already, but if you struggle with maintaining healthy eating habits you’ve got to check out our new SSSimple Eating guide!

This 58-page guide will show you, step-by-step, how to reach YOUR goals using YOUR preferences, and following YOUR rules without expensive, unrealistic meal plans or fad diets!

what the fat

There are few subjects out there that are shrouded in more mystery, distorted with more bad information, and more coveted by the general public than body fat. Well today we are going to help you learn a little bit more about body fat, and maybe shed some light on a few really interesting – and life altering – facts about that porous, squishy, yellow tissue inside all of us.

Did you know??

We have the potential to develop an increasing number of fat cells into our early 20’s, but after that point we have the number of fat cells we will have for life.

Fat is essential for brain functioning, hormone production, and protection of our organs, however body fat over 25% for men and over 30% for women can become a health hazard! Especially when stored around our internal organs, excess body fat increases our risk of diabetes, heart disease, and cancer.

Did you know??

Obese children produce up to twice the number of fat cells as non-obese children. Obese 2 year-olds only have a 1 in 4 chance of NOT being obese by the time they reach the age of 35.

That means basically 25% of obese children will grow up to be obese! It’s vital that we introduce our children to healthy foods and the joy of movement when they are young. Go out and buy 1 new vegetable or fruit this week, one that even you have not tried before, and have the whole family try it! Make it exciting whatever way you can!

Did you know??

An abundance of fat cells directly leads to a deficiency of leptin – the hormone that tells our brain that we should stop eating because we are full!

As fat cells shrink, they produce less leptin which would make us tend to eat more because we are not being told as loudly that we are not hungry, making this a larger problem for people who were significantly overweight or obese as children and/or teenagers. Fat cells want to be filled with lipids. Help your body receive that “full” signal by eating whole/unprocessed foods at regular intervals while being aware of physical hunger vs fullness cues. Sometimes when you body tells you it’s hungry, what it really is asking for is water! If you haven’t had any water for a little while try drinking an 8 oz glass and wait 10 minutes to see if you still want to eat.

Here’s what you need to know for your weight-loss goals:

It starts with the liver: The liver is used to store glycogen (sugar) for reserves. As we eat, our body fills those reserves. It’s when we eat too much (simple or complex sugars) and the liver is at capacity that the remaining glycogen floating around gets moved into our fat cells.

If you want to lose fat, don’t engage in extreme diets! Stay consistent with your healthy habits and make little changes that you will be able to maintain for the long term. Fad diets and quick fixes that yield 30 pounds weight loss in 30 days for instance almost always result in your body losing mostly water and muscle in the process. This is why you often “rebound” back to your original weight shortly after quitting the diet, and sometimes even end up gaining more than you lost because your body is not happy with the yo-yo trend!

What happens when we “lose fat”? Through a series of chemical reactions, fat leaves the body through sweat and urine, but fat primarily leaves the body through respiration (breathing)! Help lose and or maintain body fat percentages by incorporating non-exercise physical activity every day like parking in the furthest spot at the store or at work, taking the stairs, or just playing with your kids and grandkids more often!

Deflating fat cells CAN be done! Two quick hitters to get started are to exercise at least 5 hours per week and get 7-9 hours of sleep per night. You might be one of those who think you only need 5 or 6 hours, and while that may be true for you to live and generally function, burning fat is hard work. Rest is key!