Motivation and Inspiration

Mind Over Matter

Whether you think you can, or you think you can’t – you’re right.”

Henry Ford

Mindset is often hard to grasp. It’s so abstract and subjective. Regardless of what your goals are, the reality is that the proper mindset is backed by science and proven to positively influence outcomes. Have faith in yourself!

How many times have you found yourself saying, “Can this day get any worse??” only to find later in the day that – yes…yes it can. Now, it doesn’t take a rocket scientist to figure out that a person who is constantly telling themselves, “I can do this. I will be better. I am strong enough to achieve what I have set out to.” is MUCH more likely to achieve their goals than someone who keeps beating themselves up, “Why did I even try? This is impossible. I should just give up.”

But we all do it. Things get tougher than we thought and we doubt our ability, or worse yet we get fixated on how far away we are from our goal instead of focusing on how far we have come! Luckily, there are concrete, simple steps you can take to greatly increase your chance of success:


Write it Down!
When you write down your goal and actions you can take to reach it, everything becomes more real. But don’t write it down and throw it away! Out of sight; out of mind. Write it down and put it somewhere you will see it. Edit and rewrite along your path towards the end goal to keep yourself motivated and continue to keep your mind in the right place.


Share Your Success!
Not everything must be as public as sharing on Facebook. Choose a confidant and keep them updated on your specific achievements, and make sure they are keen to why you are sharing with them! One study in particular (link below) showed that people who wrote down their goals and actions, rated them by difficulty, and sent a weekly progress report to a friend were far more likely than any other group to achieve their goals. In this study, 73% of that group were marked as successful as compared with only 43% for those who did none of the above.


Stay in the Present!
Build a ritual: Wake up every morning and identify ONE thing you can do TODAY that will bring you closer to your goal. It can be as small as “Go workout!” or “Drink a glass of warm lemon water”. Or go big! Change careers to offer your life more flexibility if you find you just never have time to commit to the life-changes you want to achieve.


Trust the Process!
We all can be impatient, we get it. 10 days into your new routine and you step on the scale…UP 2 POUNDS?!?! WTH? First off, it is important to note that it is recommended that you seek the guidance of a professional when it comes to making nutritional changes and engaging in high intensity exercise, but if you are eating right, exercising regularly, and keep your stress in check it WILL happen. Sometimes success isn’t measured in numbers and doesn’t occur at the speed at which you think it should. Trust the process of change. Stay the course, and don’t let life derail you! One bad weekend over the holiday? So what! Get back to work on your goals the next morning.

And last, but certainly not least…

Don’t Be A Crab!
If you watch crabs in a bucket, you’ll eventually see that when one tries to climb out that the others will pull it back to its eventual doom. Rather than everyone getting out individually, they collectively pull each other back in and die together. It almost sounds morosely poetic in some kind of darkly romantic way…

Not for the one getting pulled back! If you surround yourself with people that do not support your goals – perhaps your new “fit” lifestyle – you need to change your environment. First, discuss with those people close to you that it is important that they support you, and if they don’t? Find people that will lift you up and share in your decisions and successes, not tear you down or temp you to fall back into the habits you have spent so much effort breaking.

“There is nothing impossible to him who will try.”
– Alexander the Great

http://www.dominican.edu/dominicannews/study-highlights-strategies-for-achieving-goals

Celebrating 10 Years in Allouez!

Happy birthday to Allouez!

Here is a special letter from Heather Trevarthen, owner of the Allouez (Green Bay) Ellipse Fitness:

It’s amazing how much can change in 10 years. How did it all start you may (or may not) have wondered?

In 2005, I married my wonderful and supportive husband John. John had recently been hired for a job that required us to move from the Green Bay to Appleton/Darboy. Our new adventure would pull me away from the only community I had ever known.

One of my first missions was to find out where my new fitness home would be. I had received a postcard from some place called Livewell (today known as Ellipse Fitness). I attended 5 classes and remember not only having a blast with kickboxing, to an actual boxing bag, but also asking the coach if it was normal to feel EXHAUSTED by the end of the week..seriously could not keep my eyes open. I was no stranger to the gym, by that point, and was used to spending hours in a gym each night…I knew there was something different going on, but what? I was curious how this would work. The trainer assured me it was normal and it was just my body adjusting to something new. He was right. I trusted that my goals were his/their goals. The workouts, even then, were unlike any other place I had ever been to. I HAD to join and be a part of this. I was extremely happy at the results I saw in my body and became more confident in my own abilities.

I knew it was my turn to give back when, in the summer of 2006, I saw this little Livewell studio was rebranding to be Ellipse Fitness and was looking to grow. Even then, I believed in Ellipse and saw the huge potential there was to change lives with this unique fitness concept. A few months later I, and my husband, took a huge risk and began the construction process, of the very first expanded location, in a virtually empty strip mall in Allouez.

Today the Allouez Village Shoppes filled to capacity and running strong!

And so it began! My goal and passion became us, Ellipse Fitness Allouez. We started to reach goals in Allouez. We started to feel better, move better, perform better, and look better!

Michelle was our very first “published” success story.

“Congratulations to you, and to the success of Ellipse!! I miss you and wish I was closer as Ellipse was a true highlight of my life!! I never felt better and my confidence was shining at Ellipse!!! I will always be grateful for that, it will always be home and highly recommended!!!” – Michelle

Thank you for trusting Ellipse and your support over the years! 

Guests and Friends of Ellipse Fitness – We would love for you to see what has kept us in business for 10 years. Community, amazing trainers, and professional group programming …all to get you RESULTS. In the end, that is why Ellipse members keep coming back. Try your first Ellipse Fitness session for just $10.

Watch in the coming months as we spotlight more locations  and some of our members too! If you would like to be part of our spotlight, let us know! We would love to feature your story!

Victory Over Violence

Victory Over Violence

What is Victory Over Violence?

We are so glad you asked!  Victory Over Violence, or VOV as we call it, is our 4-hour fitness marathon hosted annually by all the Ellipse Fitness locations to raise money to support local domestic violence shelters and programs to help eliminate violence and abuse.

Ellipse Fitness locations have raised over $100,000 for domestic violence shelters in the Midwest over the last 14 years.

Ellipse Fitness Milwaukee Third Ward hosted their VOV event on March 4 of this year.  Check out their before and after photos:


“Way to go Ellipse Family! We raised $3209 for Sojourner Family Peace Center A HUGE THANK YOU to all our members, friends and fellow business partners! We couldn’t have done it without you! A BIG shout out to #Ellipse3w members Meredith E. and Amanda J. for rallying the troops and raising money outside of the event’s hours! We are so grateful!” -Ashley Haag, Owner Ellipse Fitness Milwaukee Third Ward

Would you like to join the VOV movement against domestic violence at one of our locations?  Check out the dates below and consider yourself invited.

Ellipse Fitness Neenah March 18, 2017

Ellipse Fitness Allouez March 25, 2017

Ellipse Fitness St. Louis March 25, 2017

Ellipse Fitness Appleton West April 15, 2017

Working out for 4 hours may sound a little daunting, but we make this a party at Ellipse Fitness!  Yes, we work out, and we offer snacks and refreshments.  We, also, shop and bid on all our silent auction items.

The adrenaline rush from the generosity of our fitness family is truly the best.  All the proceeds are donated locally to help families, just like ours, during dark and scary times.  It’s okay to be safe. No one should have to live in fear of family.

Supplementation

Supplementation can be misleading and often times implemented poorly. There is no magic pill, drop, or powder that can get you into the best mindset, while helping you to fuel your body and build muscle. True success starts from a drive within you and it is not about a special, or fast fix.

You can think of supplements in this sense….they are like an insurance policy. These “supplement” your diet because you can’t get everything you need from food alone. However, it is key that supplements aren’t replacing your food! If you learn one thing from this blog post, we hope that’s what you remember and the words you think of as you continue on your fitness journey. Food is the ultimate fuel and should never be replaced.

Ashley Haag, owner and trainer, at Ellipse Fitness Milwaukee Third Ward states, “I take these 4 every day: Ellipse protein powder, which contains BCAAs (Branch Chain Amino Acid) L-Carnitine, Multi-vitamin and Fish Oil. Our high grade Ellipse clean protein will add proper nutrients and adequate amount of protein to repair and assist in lean muscle build. Ellipse recovery fuel with BCAAs will lower post workout stiffness and help in fast recovery so you can give 100% in all of your workouts. I just drink it during my workouts!”

Heather Trevarthen, owner and trainer, at Ellipse Fitness Allouez states, “I personally think everyone can use a protein powder due to the ease, convenience, and simplicity of it. The Ellipse Fitness protein powder has five ingredients and tastes great!  We have not found a better one out there!”

L-Carnitine

First of all, what’s L-Carnitine?

L-Carnitine is an amino acid known for promoting growth and development. It has been used to aid in fat-burning, increasing energy, and improving resistance to muscle fatigue.

Fat burning L-Carnitine plays a critical metabolic role in stimulating weight loss, as it helps transport fats to the mitochondria, where they are burned for energy.
Boost Endurance & Performance Clinical research has shown L-Carnitine supports athletic performance and endurance. Through a greater reliance on fat for energy, the body reduces depletion of muscle glycogen. This, combined with the reduction of lactic acid accumulation in muscles, can extend exercise capacity before fatigue.

Ann Morrow, owner of our St. Louis location, says,  “L-Carnitine is said to have great benefits for the heart.  It’s an amino acid that can aid in muscle recovery. We always suggest to our members that they receive the bulk of their nutrients from food. Egg whites are a great source of amino acids. When combined with the omega 3,6,9s found in the yolk and a diet rich in proteins and some animal proteins, the need for a supplement may be minimized or unnecessary.”

At Ellipse Fitness, no two fitness programs are alike. We take the time to figure out what works best for you and will help you achieve lifelong results. In terms of L-Carnitine, we do know that it may adversely affect those who have underachieving thyroid function, or hypothyroidism. In this case, it should not be taken by someone with this condition unless their medical doctor has approved it.

Should I be taking L-Carnitine? We suggest to take L-Carnitine right after a workout, while you’re having your protein shake. Again, no two members are alike. Therefore, we don’t automatically recommend this supplement to everyone. The dosage you need can vary. Most commonly, we recommend L-Carnitine to members that avoid animal products, though to consider this supplement in the absence of any thyroid issues and that it is added, not simply to expedite results, but to facilitate lifestyle programs. As we’ve stated, at Ellipse Fitness we always suggest to our members to use food as fuel for it’s nutrients and benefits. Contact your Ellipse Fitness trainer to discuss if you think L-Carnitine may be right for you.

Cancer Fighting Foods

How many of you worked cabbage into your diet after last week’s blog post? If your answer is no, then maybe we have some other, more tasty options for you!

In honor of October being breast Cancer awareness month, let’s talk about a few more Cancer fighting foods. Look no further than your fridge for these healthy warriors.

Broccoli

All cauriferous veggies have cancer fighting properties, but broccoli has a decent amount of sulforaphane, a potent compund that flushes out chemicals involved in causing cancer and boosts protective enzymes in the body.

Berries

These cancer-fighers are packed with phytonutrients. Particularly, black raspberries contain high concentrations of phytochemicals, called anthocyanins. Anthocyanins aid in slowing down the growth of premalignant cells, keeping new blood vessels from forming (potentially feeding a cancerous tumor). Add a half a cup a day to your diet for overall health benefits

Tomatoes

A juicy red tomato is the best dietary source of lycopene. Lycopene is a carotenoid that gives tomatoes their red hue. And that’s good news, because lycopene was found to stop endometrial cancer cell growth in a study inNutrition and Cancer.

broccoliblackraspberriestomato

At Home BBQ

Last week, the type of “BBQ” that Ellipse was up to was brought to your attention…and it was not your average BBQ! If you missed it, here’s your refresher…

BICEPS. BOOTY. QUADS.

This week, we want to share with you some at home moves that you can perform over the long weekend or on your Labor Day weekend travels. These moves don’t require equipment and will give you that bit of sweat you need until you return to us next week! (Don’t forget, most of our locations have particular hours for this weekend. Check with your studio to make sure you’re aware of the workout times.)

BICEPS

We usually think we need to be doing bicep curls to focus on these particular muscles, which isn’t wrong, but what is often forgotten is that zoning in on the other areas of the arm can also give the biceps a burn. Our muscles should always be working together! Owner and trainer Ann Morrow, of Ellipse St. Louis says, “A great way to make the biceps look better is to challenge the triceps! Try to use the triceps more during a pushup by keeping the elbows below the shoulder and moving back towards the ribs at a 45 degree
angle. That is sure to make both muscles work together and look great!”

Ann gives a perfect example here of what you can do on your own and without equipment. Use pushups to challenge different muscles around the arms and shoulders. Use hand placement variations and leg variations (i.e. lift one leg) to challenge you and you can get a great sweat out of this!

 

BOOTY

All you need is a mat and you can perform your own booty burner at home or on the road! Using a movement like the glute bridge will have you feeling the burn in no time.

An option is to do about 4 to 8 sets, and anywhere from 6 to 20 reps. If you have weight options, rest them on your hips. We recommend to start with lighter, more manageable weight, then add to it and decrease reps as needed.

 

QUADS

Combining squats, lunges, wall sits and proper form will surely give you the workout your looking for, no equipment necessary. Take on something like this for 3 rounds and consider yourself golden!

  • 25 squats*
  • 30 sec wall sit
  • 25 (each side) alternating lunges*
  • 30 sec wall sit
  • 25 wide leg squats*
  • 1 minute wall sit (stay low!)

*To add extra challenge add 10 seconds of pulsing to finish the move

Good luck this weekend and happy BBQing!

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Stiffness and Foam Rolling

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

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

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

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

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

 

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

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

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

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

Healthy Snacking

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

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

Here are a few tips for things people commonly experience:

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

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

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

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

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

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

Craving this? Substitute that!

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

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

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

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

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

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

Healthy and Easy Grill Recipe

What’s even better than Summertime?

Summertime Grilling!

We just can’t get enough of being outside this time of year, especially those of us in the Midwest who understand how cold it can get. So when it’s July and August, we are not complaining!

Here’s a great recipe for on the grill to keep your Summer hot! This is not your typical grilled steak or chicken breast recipe . What’s the best about grilled shrimp is that it feels fancy! It’s unlike “the usuals” for most families. Check it out…and this one is made easy with no mess! Thank goodness for the geniuses at Food Network, right!?

Ingredients

2 large bell peppers, sliced 1/2-inch thick
1 large onion, sliced 1/2-inch thick
1 bunch scallions, quartered crosswise
2 tablespoons olive oil
1/2 teaspoon chipotle chile powder
1/2 teaspoon ground cumin
Kosher salt
1 1/4 pounds extra-large peeled and deveined shrimp, tails removed
2 limes, halved
Twelve 6-inch flour tortillas
1/2 cup loosely packed cilantro leaves and tender stems
Salsa and chopped avocado for serving is optional, but oh so good!

You’ll also need: 18-inch-wide heavy duty foil & a GRILL.

Plan of Action!

  • Prepare a grill for medium-high heat.
  • Throw together the onions, scallions, bell pepper, oil, chile powder, cumin and 1/4 teaspoon salt in a large bowl.
  • Tear two 18-inch pieces of 18-inch-wide heavy duty foil. Spread the vegetable bowl mixture on one piece of foil, leaving a few inches of exposed foil as a border.
  • Arrange the shrimp on top of the veggies in a single layer and then squeeze limes over the entire thing.
  • Top with the remaining piece of foil, lining up the edges. Fold the edges and crimp tightly to make a leak-proof packet.
  • Tear two 18-inch pieces of 18-inch-wide heavy duty foil. Arrange the tortillas, overlapping slightly, on one piece of foil. Top with the remaining piece of foil, lining up the edges. Fold the edges and crimp tightly to make another packet.
  • Put the shrimp packet on the grill, close the grill lid and cook 12 minutes (do not turn the packet over). The packet should puff up and look like a pillow.
  • Slide from the grill onto a baking sheet using tongs. Set aside and let rest while you heat up the tortillas. Put the tortilla pack on the grill and cook until warm, about 2 minutes per side.
  • Carefully open the shrimp packet (hot steam will escape). The shrimp should be pink and cooked through and the onions and peppers just tender.
  • Scatter the cilantro over the shrimp.
  • Serve with the warm tortillas and salsa and avocado, if desired.

 

This recipe is from Television Food Network. Checkout Food Network Kitchen for more amazing recipes and tips from the kitchen.