Holiday

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!

The Year of YES!

Maybe 2018 should be deemed The Year of YES!

I think we have all had those days …

  • I walked by the dog the other day thinking I should take her for a quick walk, but I kept going to the couch. Have you ever done this too? I wonder if my tail would wag as happily as my dogs’ at the invitation to go on a walk.
  • My kids wanted to go to the park, but I tried to talk them out of it. I don’t want to just sit there when I could be getting things done.  They talked me into it anyway.  They wanted me to play with them.  I was tired so I sat on the bench and waited mindlessly scrolling on my phone.
  • The kids are glued to their iPhone or iPad so often that I can hardly get their attention. Suddenly I have two notifications pop up on my phone and immediately log in to check.  I’ve read about having technology blackout times to refocus on important things in my life.
  • I have friends that are always inviting me to one run or another. Most recently it was a mud run.  I was afraid I would make a fool out of myself, having them wait for me or even hurting myself.
  • My significant other comes home and asks almost nightly if I want to go for a walk. I’ve turned them down citing a long day, rain, cold, smog…
  • I turned down my neighbors invite to come over to swim in their pool because I was worried that I would actually have to show up in a swimsuit.

I could be wrong, but I don’t think I’m alone here.  All these scenarios can be and are often very real.  What if we said yes just a little more often?

Fitness isn’t some crazy lifestyle requiring hundreds of hours in a gym, extremes in food or special equipment that costs thousands of dollars.

Fitness is a hundred simple choices a day that we have to make anyway.  Walk the dog or kick back on the couch? Throw the ball around with the kids or scroll a small screen?

Eat an apple or eat a cookie? Drop into the gym a few times per weeks with a friend or make an excuse not to go?

The foundation of fitness can be easy. We simply do the stuff we have to do anyway everyday a little differently.  We have to eat, so let’s eat some good food instead of pulling through that drive-thru on the way home.

The kids will do what we do. If we move, they move. If we sit, they sit.  Let’s set the tone for an active life that will propel them into adulthood.

Simple walks a few times a week with our spouses can at least give us time to communicate uninterrupted or at its best assist us in earning a few more quality years together.

Fitness can be easy. Just move every day until you can’t.

And if you move every day you will most likely have many more days in your life to spend with your loved ones and to do that “when I retire”.

Let’s make 2018 the year of YES!  SURE!  I’M IN!

Christmas Workout

As we wrap up another year, we could not ask for a better group of people to call our Ellipse family/community.

Although Ellipse Fitness isn’t open today, that doesn’t mean you can not get a great workout in today (if you want!).

Below is our gift to you. A Christmas workout!

So, grab your mom, dad, sister, uncle, cousin, significant other, niece, nephew, and do this holiday workout together or stash it for a snowy day!

70 Speed Skaters

60 Jacks

50 Speed Squats

40 Pogo Jumps (think fast jump rope feet)

30 Lower Body Mountain Climbers

20 Pushups

10 Burpees

1 Turkish Getup

Merry Christmas, Happy Hanukkah, Happy Kwanzaa, and Happy Holidays!

Set Yourself Up For Holiday Success!

Here at Ellipse Fitness Training Center we wish you and your families a very happy holiday! As this season comes to a close we have a few last minute tips, tricks and reminders to help you stay on track with your goals!

Maintain a regular schedule – Try to not to veer off your normal sleep, eat, and workout schedule during the busy holidays! Illness is opportunistic with large jumps in nutrition, sleep, and/or workout routines, so remain consistent to lessen your likelihood of getting sick. If you know you will be feasting at dinner, have a lighter balanced lunch like a salad with grilled chicken.
During busy times, try to schedule your days out ahead of time to maximize your time and keep those important appointments with yourself too!

Give to others – The holidays can be, for some, a stressful time. One thing that can put the holidays back in perspective is gratitude and giving to others. Let’s all find a way to help others this holiday season! There’s still time to ring bells for the Salvation Army, help out at a soup kitchen, cook a meal for a shut-in neighbor, shovel someone’s driveway after a snowstorm, and rekindle that feeling of doing something good. Remember all the blessings that are bestowed on our own lives.

Eat your meat (protein) – Our friends over at Examine.com concluded a recent analysis with this sentiment: “Since you’re going to splurge on food, focus your overeating on protein-rich foods. Not only does this have the greatest likelihood of minimizing fat gain during the overeating itself, but protein’s well-known satiating properties might help reduce overeating to begin with. As a bonus, if you are looking to manage blood sugar levels, eating protein before starchy carbohydrates has been shown to reduce post-meal blood glucose and insulin responses.“
Check out the full article here: https://examine.com/nutrition/meta-minimizing-fat-gain/

Seek out the better alternatives – Instead of the spinach and artichoke dip, think guacamole and salsa with vegetable crudites (remember? Bite size cut up veggies!). Instead of the pigs in a blanket, seek out the shrimp cocktail or meat kebabs. Bring your own healthier dessert! Here’s a super simple one:
Baked Apples
Core 2 honeycrisp apples and fill with stuffing (Mix 1 T walnuts, 1 T raisins, 1 T dried cranberries, ½ t cinnamon, ¼ t nutmeg).
Place apples in a loaf pan w/ ¼ c water on bottom and cover with foil. Bake at 350 for 20-30 minutes until apples are tender!

Bring a dish to pass – Plan ahead! Ask if you can bring a dish to your next outing. Bring something that you know you can eat that is still a healthy option. Try some of these appetizers from previous blog posts:

Spinach dip made with cottage cheese and greek yogurt

Fresh Fruit dip made with applesauce and yogurt

Ellipse Classic cottage cheese ranch dip

Relax and recharge – As the hustle and bustle picks up in these last days before Christmas, give yourself permission to relax. Sit back with your kids, significant other, pets – whomever – and watch a movie, play a board game, or simply enjoy each other’s company. Give yourself permission to do something non-productive for a while to re-center and recharge. When you are feeling at your best you are at your best for those around you too. Thank you for taking time for yourself and recharging with Ellipse Fitness! Happy Holidays!

Holiday Survival Guide!

Your health account, your bank account, they’re the same thing. The more you put in, the more you can take out. Exercise is king and nutrition is queen. Together you have a kingdom”

– Jack LaLanne

Holiday lights, party invites, cookies, and recipes abound. Ready or not, the holidays are here! Tips for good health and nutrition need to become part of your holiday schedule, unless you plan to spend another January playing catch-up. Time is one commodity where everyone holds equal shares. To suggest that one is too busy to plan is, at best, an easy excuse to use this time of year. We like to say, “a failure to plan, is a plan to fail.”

Start with eating breakfast. Studies show those who eat breakfast, compared to those who don’t, can lose 27% more fat just by eating breakfast all other things equal (don’t forget the protein!).

Make exercise a priority! No duh, right? Here is a concrete way to take action on this front: Make appointments on the calendar at least 3 times each week. These appointments should be treated as a top priority – non-negotiable. Do not reschedule any of these 3 workouts. There are four other days of the week to allow more flexibility. Thanksgiving Day is the greatest day of the year to exercise. Do NOT skip it. Run a 5k or come kickbox at Ellipse Fitness! It is something of a tradition worth experiencing!

Snack…smart! Saving your appetite and caloric intake for that one large meal only leads to a painful, bloated trip to the couch or throne of another kind! Eat two small meals/snacks throughout the day. Suggestions: veggies and Greek yogurt with seasoning mix to use as your dip; cottage cheese with tomatoes or berries; protein shake; a piece of fruit and almonds.

Choose wisely. Make appropriate meal selections. Turkey, veggies, and sweet potatoes (skip the marshmallow and brown sugar-they are sweet all by themselves. HINT: cinnamon with a little butter). Ask yourself: How bad do I really want _______ (i.e. crescent rolls, green bean casserole, etc.)? Is it worth it? Start filling your plate with turkey and veggies FIRST, then choose one small serving of your favorite guilty pleasure side.

Eat dessert! That’s right. Not “just a little piece” or the infamous “bite of his” either. Eat a full serving of dessert. Do not eat a whole pie, but indulge in a piece of the very best available. If your grandma makes the greatest apple pie in the whole world, savor every piece of that apple pie. Pass on the so-so cookies bought at the store because everyone ‘had to bring something.’ Those end-of-the-aisle sales are not special order for a reason. There is nothing special about it. If dessert isn’t your favorite, then of course don’t eat it just because…but if you spend the entire meal dreaming of what comes next, then make choices on the front end so you can indulge in what you love most. Healthy eating is not about recusing yourself from every pleasure, but about being smart and savoring what you value!

Charged with bringing a dish to pass? Bring the veggie tray with a healthy option you can munch with confidence!

Fiesta Ranch Dip
2 c plain Greek yogurt (or 1 ¾ c of cottage cheese + ¼ c of water-pureed)
1 package Fiesta Ranch salad dressing mix

Or make this delicious version of the sweet potato casserole and skip the tired ol’ marshmallow topped canned yams

Sweet Potato Crunch
Cut, boil, and mash 4-6 sweet potatoes. Place potatoes in a casserole dish.
Melt 4-6 tablespoons of real butter and stir in 2 tablespoons of cinnamon (apple pie spice or pumpkin spice makes for a nice twist as well) to coat 3 cups of plain corn flakes.
Top mashed sweet potatoes with corn flakes and bake for an additional 25 minutes at 350 degrees.