Lifestyle

Do These 3 Things to Lose 2 Pounds This Week!

Are you tired of starting a diet only to start it over again and miss out on all the results you were expecting or promised?

SO ARE WE!

Let’s keep this simple.

1. PFW – Fat loss happens when we pay attention to what goes in our mouths. Focus on Protein, Fiber, and Water.

 • Stop focusing on what to eliminate and focus on eating more proteins like chicken, eggs, and fish.
 • Forget the trendy headliner diet and enjoy the fiber found in fruits and vegetables. The more fibrous the food, the more it satisfies.
 • Drinking just 1/2 your body weight in ounces of water will do more than just hydrate. Drinking this, relatively small, amount of water will curb an appetite and ensure the mind doesn’t get thirst confused with hunger. We recommend drinking your bodyweight in ounces of water. Go the extra mile!

2. Move MORE!

 • Walking at a leisure pace for 30 minutes 3-4 times each week can significantly decrease the stress hormone cortisol and allow the body to focus on other functions besides stress management. Fat loss is one of those functions.
 • Already walking and not seeing results? Check that it is a true leisure walk. The kind of walk that is not measured on a tracking device and occurs at a speed that would allow you to hold a cup of coffee or tea in your hand. Slow down a little. Something tells us that your life is moving fast enough on its own.
 • Truly leisure walking and working out and STILL NOT SEEING RESULTS?? Go back to tip number 1 for a seven day stretch.

3. Get some ZZZZzzzzz’s

 • No, we are not suggesting a crazy supplement or product called ZZZZzzzzz’s. We are suggesting that quality sleep can allow your mind and body to fully recover from the day.
 • This should NOT be underestimated! This will set all your systems and faculties up for success. Start each day rested and ready for results.

Our resolve will be challenged every step of the way!

Efforts to consume more PFW may be compromised or sabotaged by quick-fix shakes that offer little more than flavor and expense. Moving more does not entail moving all the time to continue eating, sabotaging, and compromising one’s self to avoid change. Avoiding change nutritionally is the equivalent to avoiding change physically!

Know this: We promised simple. That doesn’t necessarily mean EASY! It is uncomfortable outside of the comfort zone. Declaring war means preparing to battle, holding your ground, and occasionally…fighting back!

Why You Gorge on Junk Food and Not Broccoli

Why is it so easy to cruise through a bag of chips or a pint of ice cream, but when you get to pile of broccoli, cucumbers, or chicken, it’s hard to eat more than a cup or so? Well the truth is, it’s a little more complicated than not having self-control or even because chips or ice cream “taste so good!”

The food industry is one of the most competitive markets and there are tons of companies all clamoring for your business. Go into the center area of any grocery store and you are inundated with boxes and bags of processed food screaming for you to buy them with bright colors and million-dollar logos! Each one touting low-carb, fat-free, vegan, organic, etc all claiming to be just what you need and want. But are they?

Let’s talk about the lures of “junk food” and why it’s so easy to overeat.

Whole foods are harder to overeat because they contain more filling fiber. Whole foods usually also require more physical chewing than their processed counterparts, and this is huge! Chewing actually sends signals to your brain which help you feel more satisfied and full. Perform your own experiment! See how many chews it takes to eat a piece of carrot, chicken, or broccoli and compare that to your favorite processed food.

Beware! According to Precision Nutrition, there’s a major restaurant chain that injects chicken with sauce to flavor and tenderize it so it requires less chewing…allowing you to eat more than you need!

Money – most everyone likes to save a buck. You can walk into most fast food restaurants and pick a numbered combo meal that delivers a pile of food to munch on. To get the same volume of food in a vegetable and protein meal (like a salad or buddha bowl) you will likely pay twice as much! Even at restaurants the most healthy options on the menu are often the most expensive. But the trick is, you probably don’t need the same amount of food as that double burger with fries and soda!

Pro Tip: Creating healthy meals with veggies and lean protein at home is extremely inexpensive! In-season produce can often be picked up for fifty cents a pound, and 4 servings of organic chicken breast is likely to cost you less than $10, so get in the habit of preparing! Don’t get caught without a plan and forced to meander through the nearest fast food drive-thru.

When it comes to processed foods (something that doesn’t grow from the ground, walk, swim, or fly) a clear majority of health claims do little more for us than the traditional “junk food” brands. When grabbing that processed food with the halo, compare the label to the equivalent “not so healthy” box. Understand what you are buying. Evaluate your pantry and stick with whole foods that don’t need labels. Organic Macaroni and Cheese is not so different from the blue box brand…

Trigger Warning! Find your trigger foods, slow down your eating, and be kind to yourself! Jumping on the latest “crash diet” is not a good long-term plan. Try being honest with yourself, with how you perceive yourself, and then find a supportive environment. Look for triggers to your food choices. Are you stressed, tired, or anxious when you turn to food? When you feel the urge to overeat, from stress or otherwise, try going for a walk, spending time with a friend or pet, exercising, reading, listening to music, or anything else that will positively distract you.

Have you ever noticed it’s easier to overeat at a buffet? When “trying a little of everything” you expose yourself to more flavors and textures that your body will be more inclined to consume more. This same phenomenon applies to mix snack packages with things like pretzels, cheese crackers, etc all mixed together.

Stick with fewer food choices on your plate if you want to keep your waistline in check. A rule of thumb is to stop when you feel 80% full, because it takes time for your brain to get the signals that you have had enough to eat.

Get even more info like this from our friends at Precision Nutrition, and as always remember to…

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.

7 Major Ways to Train your Brain for Happiness!

Neil Pasricha states it perfectly in his book, “The Happiness Equation” – most people have their happiness model completely backwards. For instance, we think great work leads to big success which leads to happiness. Neil Pasricha challenges this model saying it doesn’t work like that in real life. That model is broken. We do great work, have a big success, but then instead of being happy we just set new goals. We never get to happiness! We just push it further and further away. But if we take “be happy” off the end of the equation and move it to the beginning? Everything changes.

If we start with being happy, then we feel great. We look great and we end up doing great work because we feel great doing it. There are seven big ways to ways to train your brain to be happy, and you may be surprised how simple these are! You don’t have to do all of them at once, do one a week, or find one you really enjoy and do it weekly!

#1 – Three Walks

Happy people don’t have the best of everything, they make the best of everything. Be happy first.

Penn State researchers reported in the Journal of Sport & Exercise Psychology that the more physically active people are, the greater their general feelings of excitement and enthusiasm. How much? Just a half an hour of brisk walking three times a week. The American Psychosomatic Society published a study showing how Michael Babyak and a team of doctors found that three thirty-minute brisk walks or jogs even improve recovery from clinical depression! Yes, clinical depression. Their results were even stronger than studies using medication!

#2 – The 20-Minute Replay

Writing for twenty minutes about a positive experience dramatically improves happiness. Why? Because you actually relive the experience as you’re writing it and then relive it every time you read it or remember it! Your brain sends you back into the experience. In a University of Texas study called “How Do I Love Thee? Let Me Count the Words,” researchers Richard Slatcher and James Pennebaker had one member of a couple write about their relationship for twenty minutes three times a day. Compared to the test group, the couple was more likely to engage in intimate dialogue afterward and the relationship was more likely to last. What does the 20-Minute Replay do? It helps us remember things we like about people and experiences in our lives. You don’t have to do this daily, you can of course, but try it once a week to begin with.

#3 – Random Acts of Kindness

Carrying out five random acts of kindness a week dramatically improves your happiness. Most of us don’t naturally think about paying for someone’s coffee, mowing our neighbor’s lawn, or writing a thank-you note to our apartment building security guard at Christmas. But Sonja Lyubomirsky did a study asking Stanford students to perform five random acts of kindness over a week. Not surprisingly, they reported much higher happiness levels than the control group. Why? They felt good about themselves! People appreciated them, and they had a greater sense of self-worth.

#4 – A Complete Unplug

“The richest, happiest and most productive lives are characterized by the ability to fully engage in the challenge at hand, but also to disengage periodically and seek renewal.” A Kansas State University study found that complete downtime after work helps us recharge for the next day. Turning your phone off after dinner [gasp!]. Not using the Internet on vacation. Be present in the moment…for more than one moment!

#5 – Hit Flow

Get into a groove. Be in the zone. Find your flow. However you characterize it, when you’re completely absorbed with what you’re doing, it means you’re being challenged and demonstrating skill at the same time. Mihaly Csikszentmihalyi describes this moment as “being completely involved in an activity for its own sake. The ego falls away. Time flies. Every action, movement, and thought follows inevitably from the previous one, like playing jazz. Your whole being is involved, and you’re using your skills to the utmost.” Do you get that from playing drums? Lifting weights? Taking pictures? Make time for it!

#6 – 2 Minute Meditations

A research team from Massachusetts General Hospital looked at brain scans of people before and after they participated in a course on mindfulness meditation and published the results in Psychiatry Research. What happened? After the course, parts of the brain associated with compassion and self-awareness grew, while parts associated with stress shrank. Studies report that meditation can “permanently rewire” your brain to raise levels of happiness!

#7 – Five Gratitudes

Remember this: If you can be happy with simple things, then it will be simple to be happy. Find a book or a journal, and write down five things you’re grateful for from the past week. The key is actually writing them down! Back in 2003, researchers Robert Emmons and Michael McCullough asked groups of students to write down five gratitudes, hassles, or events over the past week for ten weeks. Guess what happened? The students who wrote five gratitudes were happier and physically healthier! Charles Dickens puts this well: “Reflect upon your present blessings, of which every man has many, not your past misfortunes, of which all men have some.”

This post is adapted from an article by Neil Pasricha titled, “7 Ways to be Happy Right Now”

Learn more at The Institute for Global Happiness!

Free Radicals, Your Health and How to Manage!

Free Radicals

Straight from Miriam Webster: an especially reactive atom or group of atoms that has one or more unpaired electrons; especially : one that is produced in the body by natural biological processes or introduced from an outside source (such as tobacco smoke, toxins, or pollutants) and that can damage cells, proteins, and DNA by altering their chemical structure.

BORING…

But the important words are ESPECIALLY REACTIVE. Free radicals are desperately seeking out an electron pair – and the WILL get it one way or another. So how do we handle free radicals in our body, and where do they come from?

Free radicals are the main reason behind the recommendations for increasing foods rich in antioxidants such as blackberries, blueberries, goji, etc. in your daily diet. These foods essentially pick up high numbers of free radicals from your body when being digested, but that’s not the only way!

To quote Dr. Carol Davis (Professor Emerita – University of Miami Miller School of Medicine): “Over time, free radicals build up in our bodies. In order for them to become stable, the radicals must find an electron to “connect” themselves to. Where are these electrons then? Beyond the sources found in certain foods, vitamins, etc, we have an abundant source of electrons right beneath us in the earth. If we fail to connect ourselves with these sources, free radicals attack our healthy tissue to rob the cells of their electrons. The result? A high potential for infection and inflammation, among other ailments.”

Earthing?

From a scientific perspective, the idea is that the earth has a mild negative charge to it. Over time, especially in modern life, our bodies build up a positive charge. Direct contact with the earth can even out this positive charge and return the body to a neutral state.

Many people don’t have this contact with the earth anymore, and some experts wonder if this is a contributor to the many rising health problems we face today. As a population, we wear rubber shoes and live indoors. In theory, many of us could go years without directly touching the earth at all, or even being in direct sunlight!

Antioxidants

Vitamin E and Vitamin C are great antioxidant sources, and can be found in high quantities in foods like nuts, seeds, fish oils (vitamin E), citrus, kale, strawberries, green peppers, etc (vitamin C).

Antioxidants are the polar opposite of free radicals and are especially adept at neutralizing these otherwise harmful byproducts.

Where do they come from?

While not much is known for sure about free radicals’ effects on the body, scientists have theorized that they may contribute to everything from wrinkles/aging signs to atherosclerosis to Alzheimer’s Disease!

While free radicals do occur due to natural body processes, high levels of free radicals are generally associated with people living in highly polluted areas, people who eat fried foods and/or trans fats, people who smoke cigarettes, or people exposed to pesticides.

Interesting Fact: “Weekend Warriors” (as opposed to people who exercise consistently) generate far more free radicals during endurance exercise. Consider a more consistent approach to conditioning which allows your body to manage the stress and not become overwhelmed by the unusual strain.

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!

Self-Improvement Must Reads!

This week we share some books that we think everyone should read or at least be aware of. Self-improvement books can inspire us to make better choices and enhance our lives. Whether you are humming along in life, going through a transition, or are just a continual learner, we challenge you to check out some, or all, of these books. Keep learning. We may not always have time to sit down and read a book. A few ways to keep learning, on the run with tools like these:

• Blinkist
• Audible
• iTunes University/iTunes
• Podcasts (like Optimal Health Daily on Spotify or Precision Nutrition’s Eat, Move and Live Better podcast on iTunes)

The Four Agreements: A Practical Guide to Personal Freedom by Don Miguel Ruiz.

The Four agreements offer a code of conduct that can bring about a feeling of freedom and happiness: 1) Be impeccable with your word. 2) Don’t take anything personally. 3) Don’t make assumptions. 4) Always do your best.

Think you’ve heard all you need to hear? Think again – Ruiz’s insight is the stuff of legends!

On Fire: The 7 Choices to Ignite a Radically Inspired Life by John O’Leary

After suffering burns on 100% of his body as a child, not to mention amputated fingers and more to boot, John O’ Leary learns that we might not be able to choose what life throws at us, but we can choose how we live our life. Get ready to be inspired!

Start with Why by Simon Sinek

You hear this often at Ellipse Fitness, “what is your WHY?” In order to achieve a goal, the WHY needs to be deeply personal and it needs be a driving force, or else this will probably be just another one of those goals we fall short of without ever really giving it an honest try. It’s not enough to say, “I want to lose weight.” The WHY might be, I want to be healthy so I can keep up with my grandkids or be there to take care of my spouse as we age! Almost as difficult as discovering your WHY in life is staying true to it and keeping it alive.

The 10x Rule by Grant Cardone

Think BIG! In this book Cardone discusses how to invest 10x more and reach 10x further. Success always requires more effort than we anticipate. Be obsessed with your goal. Find direction on how to shift your goals and focus to reach for more by working harder, building your commitment, and finingd inspiration to accomplish it!

The One Thing by Gary Keller

Gary encourages you to prioritize your to-dos by importance, become disciplined in what you want by creating a habit of it, do NOT multitask, visualize the steps to get to your goal, and never compromise your personal life for your professional goals…instead prioritize your work time to perfection!

What to Say When You Talk to Yourself by Shad Helmstetter

Negative programming prevents individuals from becoming and doing exactly what they want. Any amount of inspirational reading will only provide us with techniques that could work if put into practice. This book explains the principles of self-talk – a unique way of reversing negativity, optimizing outlook, focusing plans and achieving success. The key is in affirming, telling yourself the right things which then reflect in a more positive lifestyle. Sometimes it really can be that simple!

What are you waiting for??