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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

Make Your Life Easier With These Baking Soda Life-Hacks!

Sodium Bicarbonate (Baking Soda) is a chemical salt – a crystal actually – that occurs in its natural form as the mineral nahcolite and neutralizes the PH of both alkaline and acidic substances.  There are deposits of pure nahcolite which occur naturally in the Green River Formation, which spans a few states in the Central US that has enough to supply the entire world with baking soda for many hundreds of years! This gently abrasive, neutralizing substance can save you lots of money and make your life easier!

Boxing gloves less than fresh?  Put some baking soda in an old sock and store inside your gloves or sprinkle baking soda directly in the glove.  It will not harm your skin and will absorb the moisture that causes the odor!

Do you have a Glass Stovetop? Stop buying over-priced, chemical-laden cleaners to keep your stovetop sparkling! Drop spots of dish soap on, sprinkle top with baking soda, then pour on some hydrogen peroxide.  Scrub with a soft sponge.  Wait a few minutes before washing it off. and voila! Now you can toss all those expensive commercial cleaners.

Ice Tea or Coffee stains on your plastic and ceramic?? Storage containers and mugs can take a beating and develop a permanent brown look…or not?!  Pour some baking soda on the stains and scrub it right off!  Really, that easy!

Buildup from Hair Products can really weigh down your hair! Add 1 TBSP of baking soda to your normal amount of shampoo you use for a single wash. Wash and condition as normal. You might be amazed at the difference!  You can also clean your hairbrushes and combs by soaking them in a small container with 1 tsp baking soda.  Rinse them off and air dry.

 

Try making your own simple Toothpaste and Air Fresheners naturally with Baking Soda:

Toothpaste:
1 teaspoon baking soda
1/2 teaspoon sea salt, finely ground
1 drop peppermint, spearmint, sweet orange, clove, or cinnamon bark essential oil
A few drops tap water

Air Freshener:
1TBSP baking soda
5-6 drops (your favorite) essential oil
Distilled water to fill a spray bottle.
Shake and spritz away!

When Life Gives You Lemons…

Smile and say, “Thank you!”

The therapeutic benefits of lemon are hard to dispute.  Lemons are high in potassium, which stimulates brain and nerve function, help control blood pressure, and provide relaxation to the mind and body.

They are also one of the most alkaline foods around and help dissolve uric acid which reduces joint inflammation (and subsequent pain). It has been shown that people who maintain a more alkaline diet tend to lose weight faster, because they have less overall absorption of sugar (not to mention they are generally not eating garbage!). Yes, lemon has citric acid but it does not create acidity in the body once metabolized.  Lemon juice also helps replenish body salts, especially after strenuous workouts.

Lemons are high in pectin fiber which helps fight hunger cravings, and also help to flush out unwanted materials! They do this by increasing the rate of urination in the body, which helps purify it. Toxins are, therefore, released at a faster rate which helps keep your urinary tract healthy and reduce the risk of forming kidney stones.

Eating them encourages the liver to produce bile which is an acid required for digestion. Efficient digestion reduces heartburn and constipation!

You may want to start a new routine of having a glass of warm lemon water daily. Maybe even try it with a pinch of Himalayan salt which possesses 84 trace minerals known to offer many similar health benefits to lemons! Drink lemon water every day and you’ll reduce your body’s overall acidity.  Lemon juice also helps replenish body salts, especially after strenuous workouts.  Drink up!

Worried about your tooth enamel?  Try drinking it through a straw!

Want more info? Try these links below!

http://www.livestrong.com/article/16383-make-body-alkaline/
http://www.healthline.com/health/food-nutrition/benefits-of-lemon-water#4

35 Science-Backed Health Benefits of Lemon Water

Set New Goals. Achieve More. March FORTH!

March FORTH is a little-known holiday we celebrate each year.  It is the only day of the year that is a command encouraging us all to take on new experiences, celebrate our accomplishments, and set new goals.

It is said that more than 80% of all New Year’s Resolutions fail. The word resolve, when used as a noun, is defined as “firm determination to do something.” As a verb, resolve means to “settle or find a solution.”

9 weeks into 2017, March fourth, FORTH rather, brings an invitation to resolve instead of re-solve lingering problems.  This is a time to acknowledge barriers and bust through them.

Here are four simple things we can use to change our life now, energize our bodies all day, provide more joy to our families forever, and add years to your life:

4 Strategies to SSS-HIIT Yourself Fit and March FORTH

  1. Set a goal.

Social goals look good on paper and tend to be based on norms or societal demands.  “Lose weight. Tone up.”  Set personal goals.  What do YOU want? Don’t conform. Change! The best way to do this is to ask one very important question regarding your goal.  WHY?

Dig deep. Once a sincere, personal goal has been established and the motivation behind it is understood, there is no stopping you from achieving it! Our expert staff will reverse engineer your goal to show you the first step to achieving it. The rest snowballs from here! Don’t re-solve. RESOLVE.

  1. Eat better.

We know that knowledge is power, but only “doing” equals change. Try swapping out all those diet plans, quick fixes, pills, and punishments for a simple template that we suggest to our members.

SSS

Enjoy a SHAKE for breakfast.  Protein shakes are fast, affordable, convenient, and available everywhere.  Avoid powders with a long list of ingredients. Dress that shake up with greens, fruit, or veggies instead of chemicals and faux flavors.

SALADS are perfect for lunch.  Veggies, salads, stir fry, and broth-based soups are a great way to satisfy hungry, produce results, and energize our bodies all afternoon. It’s tough to overdo foods high in protein, fiber, and water. So, no need to stress over portions when it comes to vegetables and proteins.  Eat until 80% full, also known as satisfied.

Save the STARCH-y carbohydrates for dinner or post-workout.  That’s the final S in our SSS template. Save half of your plate for vegetables.  25% of your plate contains a protein source such as chicken, beef, or fish.  Reserve the remainder of your plate for a starch.  This starch could range from a sweet potato or wild rice to a glass of wine or a small dessert.  Did you know you can get amazing results without totally depriving yourself? It’s true!

  1. Move more, better, and often!

 HIIT

That’s right! The secret to having energy all day is to HIIT it and keep marching forth, literally! High intensity interval training has been a hot topic lately.  No need to overdo it because everyone is doing it. That’s the beauty of HIIT.  Just 10,000 steps each day and 3 Ellipse Fitness training sessions each week are fundamental to achieving results.   Boxing, strength, and interval training are cornerstones of our program design.  We do more than train you. We educate you!  Learn how to use your body instead of abuse it with our HIIT sessions in a way that is safe, effective, and so much FUN!

  1. Surround yourself with like-minded people

Research supports the fact that we are often a product of our environment.  It’s difficult not to adopt the habits and values of those we spend the most time with.  Choosing a healthy lifestyle means choosing a community of commitment, positivity, and empowerment.  Ellipse believes that we are stronger, healthier, and better together.

Consistency is key.  Start with a positive mindset and a strong goal. Add a Shake, Salad, and a Starch.  Finally, get moving. HIIT it! We will design a safe, effective, comprehensive, and fun program just for you.  So, SSS + HIIT  = SssHIIT yourself fit!  It works.  No sh*t.  There is plenty of success to go around and YOU have exactly what it takes to succeed.

 

 

 

 

 

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.

Are You Taking Fish Oil?

First of all, let’s discuss what Fish Oil is. Fish oil is jam packed with Omega-3 fatty acids that are derived from the tissues of oily fish. Ideally, you should take about 6 grams of Fish Oil everyday.

In creating this habit, you are aiding in reducing pain and inflammation in the body. Fish Oil contains Omega 3 fatty acids, particularly EPA, which has a very positive effect on your inflammatory response. We recommend taking fish oil as a key aid in combatting muscle soreness.

Fish Oil also has benefits for your cardiovascular health in lowering cholesterol, triglycerides, LDLs and blood pressure levels, while at the same time increasing good HDL cholesterol. Let’s not leave out that this all lowers your risk of having a stroke or a heart attack.

Research shows Omega-3 fatty acids break up clots before they can cause any damage.
Omega-3 fatty acids are “good fats” that are essential for optimal health. Like vitamins and minerals, omega-3 must be provided by our diet as it is not produced by our bodies. EPA and DHA are the active forms of omega-3 required by the body to perform vital functions.

If you have more questions about how to implement Fish Oil into your daily regiment or workout program, please consult your Ellipse Fitness trainer. It is essential that as you begin taking Fish Oil, you start slow and at a lower dose than 6 grams daily to allow your system to adjust to the intake of the fatty oils and absorb them properly.

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

Give Cabbage A Chance!

As we almost reach October, the month of breast cancer awareness, let’s learn a few new healthy facts. This week, we start with the EVER SO EXCITING….cabbage!

A member of the cancer-fighting cruciferous family is CABBAGE! Cabbage is not only rich in antioxidants, but also a good source of vitamin c and manganese. These traits are similar to cauliflower. After all, they do say that cauliflower is nothing but cabbage with a college degree!

Red cabbage has a much higher concentration of protective polyphenols. According to Dr. Greger, from NutritionFacts.org, RED CABBAGE contains the most nutrient density per penny spent!

Get creative with your cabbage by trying a healthy version of a Chinese chicken cabbage salad, sautéed bok choy, or roasted cabbage slices.

cabbage

Do I Really Need Protein?

We get this question a lot at all our Ellipse Fitness locations. Hands down, the answer is YES. If you are looking for results and want to be successful at the time you spend at our gyms, protein is essential.

Protein is an important component of every cell in the body. Hair and nails are mostly made of protein. Your body uses protein to build and repair tissues. You also use protein to make enzymes, hormones, and other body chemicals. Protein is an important building block of bones, muscles, cartilage, skin, and blood.

In addition to this, one of the best methods to change your entire physique through building lean muscle and burning fat is by consuming protein for fat loss. Protein helps curb your appetite and speed up your metabolism, it also helps you maintain muscle while losing fat. Sculpted muscles are what gives you that “toned”, healthy, athletic look.

Lucky for you, our locations sell Bio-available, minimal ingredients, gluten free, and hormone free protein. It also contains a digestive enzyme blend that does not allow the protein to cause bloating or gas. Get your hands on some of our protein to enhance your results and improve your health and wellness.