Ellipse Fitness Franchise

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!

Fitness Tip: Preacher Curl with Isometric Wall Sit

Super charge your workout by combining an upper body preacher curl with a lower body isometric wall sit.

Begin by sitting against a wall with your knees bent at 90 degrees and your torso tilted forward at the hips. Then holding a dumbbell in each, extend the arms so that the elbows are touching the thighs just before the knees.
Now super charge your workout by alternating between a supine curl, a hammer curl and a pronated grip curl to cross train the heads of the bicep while working the low body simultaneously.

Fitness Tip: Triceps Kickback

The tricep kickback strengthens the triceps brachii, which is a three-headed arm muscle that joins together at the elbow. The triceps brachii is both an extensor and an antagonist of the biceps.

To strengthen the L. tricep, step forward with the R. foot and hinge forward slightly at the hips. Keep your back straight and weight supported either with forearm to thigh, or hand to thigh.

Begin with the dumbbell at the L. hip with the L. upper arm parallel to the floor. There should be a triangle of space created by the angle of the left elbow.

Next, extend the arm parallel to the floor, contracting the triceps, then return to your starting position.

To ensure you’re getting the most out of this move, avoid dropping your elbow or gaining momentum by swinging the dumbbell.

Fitness Tip: TRX Hip Dip and Oblique Twist

Planks are an awesome exercise for core, hip and shoulder strength and stability and a plank on the TRX will be even more challenging and effective for the core as it works to stabilize the body.

Begin by adjusting your TRX to mid calf length.

Then put your toes in the straps and roll sideways onto one forearm. Be sure to keep the elbow directly under the shoulder to protect the shoulder and the top foot should be in the forward position.

Begin the hip dip by dropping the hip to the floor and back up. Then thread the top arm under the body to twist the body and work the obliques. Alternate between the hip dip and the oblique twist for maximum core stability and strength.

Be sure to repeat an equal number of reps on the opposite side to keep the body balanced in both strength and stability.

 

Fitness Tip: Plank Variations

Planks are a wonderful exercise for trunk, hip and shoulder stability and moving planks are far more effective and burn more calories than isometric planks. So once you’ve mastered the plank it’s time to start moving in that plank, to start challenging the core and to start burning more calories.

Plank with Walk In:

From the full plank position with hands under shoulders and back straight, walk into a tuck by taking small steps forward and keeping the knees close to the floor and hips down. Then take small steps backwards and return to starting position.

Plank with Walk Around:

From the full plank position, take small steps with both feet to one side then rotate hand and finish in a side plank. Next, walk feet back and around to the other side and rotate into a side plank.

If your wrists bother you in a full plank then drop down onto the forearm and walk forward and back or side to side on your forearms and toes. To modify the plank, drop to your knees but continue to shift your body weight from side to side.

Fitness Tip: Step Back Lunge with Kettlebell Pass

Kettlebells were developed in Russia in the 1700s and are holistic in their nature working several muscles simultaneously.

The Step Back Lunge with Kettlebell Pass is a version of a weighted lunge.  However with the addition of the kettlebell we incorporate core stability into the move as the core engages to keep the body balanced while the kettlebell swings from side to side.

There are two versions to this move.

  1. One version is to step back in your alternating lunge first, and then bring the kettlebell directly down between the legs and under the bent knee to the outside of the body.
  2. The second and more core advanced version, is to bring the kettlebell wide  to the outside of your body, then under the bent knee side and up through the middle as you stand.

 

Fitness Tip: TRX Hip Press

The TRX Hip Press targets the hamstrings, gluteal muscles, back extensors and core.
1. Begin by adjusting the TRX straps to mid-calf height.
2. Then lie on your back (supine) about 1’ away from the anchor point with knees bent at 90 degrees and heels in straps.
3. Place your arms next to your sides with palms facing up.
4. Then contract your gluteal muscles and lift your hips so that your body forms a straight line from knees to shoulders.
5. Return to your starting position and repeat.
6. Intensify this move by moving further from the TRX anchor point (still keeping knees at 90 degrees the entire time).

Fitness Tip of the Week: Kettlebell Figure 8 Wide Stance Squat

Are you looking for a move that will tone your inner thighs while tightening your booty as well?  Look no further than the Kettlebell Figure 8 Wide Stance Squat!

The wide stance position allows you to drop deeper in your squat with less pressure on your knees and lower back, and then engages and contracts the inner thighs and glute as you drive through your heels and return to a standing position.

In addition, by adding the kettlebell in a figure 8 movement between and around the outside of your legs, you will not only increase your aerobic output, but you’ll burn more calories, as well!  A win, win for low body toning and calorie burning!

 

 

Fitness Tip of the Week: Stability Ball Oblique Wall Crunch

The oblique crunch with rotation strengthens and stabilizes the core. In this move, the rectus abdominis and spinal erectors work in unison to enable movement in multiple planes. The stability ball allows for a greater range of movement which adds to the effectiveness of the move. The oblique crunch with rotation is a functional movement as it mimics many sports and everyday twisting and turning movements.

1. Begin with one hip on the stability ball and your feet spread wide at the base of a wall (bottom foot forward, top foot back).

2. Then place your fingertips near your ears with your elbows back and bend sideways over the ball.

3. Contract your oblique as you crunch sideways towards the wall.

4. At the top of the movement, rotate your torso so that it faces the wall.

5. Return to the original starting position and repeat. Be sure to work both sides equally.

Fitness Tip of the Week: Dumbbell Bridge Chest Press

The Bridge Chest Press is a combination strength move engaging the core and targeting primarily the Pectorals and Gluteal muscles.  As with any combination lifting, the Bridge Chest Press burns more calories than a chest press alone due to the additional contraction of the core and lower body muscles. 

1.    Lay supine (on your back), with feet on the floor and knees pointing to the ceiling. 

2.   Hold dumbbells in both hands (pronated grip), even with your chest and with elbows bent at 90 degrees. 

3.   Lift your hips up and contract your glutes to form a straight line from abs to knees. 

4.   Keeping your hips up, exhale as you bring the dumbbells up and in slightly over your chest, then back down to their starting position.  Head, neck, shoulders and feet remain on the floor and provide a solid base to lift medium to heavy dumbbells and build muscle mass.