@ellipsefitness

FAQ: New Guest Tips

Welcome to Ellipse Fitness! First off, we are so excited to be a part of your fitness journey, and PLEASE always feel welcome to talk to our trainers and staff about anything! If we don’t know the answer, we are always happy to point you in the right direction!

Here are some common questions we see that may help you to get started…

1. What should I bring?

a. A good pair of clean tennis shoes
b. Sweat towel
c. Water (we sell bottles of water too, but go ahead and bring your favorite water bottle if you’d like!)
d. Appropriate fitness gear, like a t-shirt and fitness pants/shorts.
e. We have foam rollers and boxing gloves, but if you have a roller or gloves that you love, feel free to bring them.

2. Will I be the only one who…?

There is a 98% chance, someone your age, with your condition, and/or your concerns HAS done this before and was successful doing so! You are not alone! We have levels suitable for almost everyone. Fitness can be intimidating initially, but we will set you up for success, going over the basics, breaking down the movements and only adding things in once you are ready.

3. My [fill in the blank] hurts, had surgery, etc…

First, make sure you have filled out a medical history form so we know exactly how to work with you during your Ellipse training sessions. Our certified trainers are experienced to offer suitable adjustments or alternate exercises as needed.

4. My schedule is tough! How long are the workouts and what does the schedule look like?

At Ellipse we program our sessions assuming that everyone has a variable schedule and in some cases can never make it on a certain day. No worries, our behind the scenes programming has you covered! Get a complete workout attending as little as 2-3 days/week. Our sessions run 45-50 minutes and include foam rolling and a dynamic warm-up.

Group Personal Training (5am, 6am, 9am, 12pm, 4pm, 5pm*, 6pm*. Ask your local studio for the Saturday schedule.)
*Allouez – no 5 pm or 6pm on Fridays
*Oakville – no 5pm on Fridays

– Monday, Wednesday, Friday, and Saturday are strength based with Monday and Friday offering a little more heart-pounding metabolic component.

• Kickboxing/Team Training (5am, 6am, 9am, 12pm, 4pm, 5pm, 6pm. Ask your local studio for the Saturday schedule.)
– Tuesday, Thursday, and Saturday have a kickboxing basis with a variety of twists to keep it fresh.

We respect your time and make a practice of starting and ending on time. Don’t forget, we have showers available as well if you need to make your getaway even quicker!

5. I’m nervous

That’s totally normal and you are not alone! Taking the first step into the studio is always the hardest. If you can make it into the front doors, we promise to take good care of you and help you feel as comfortable and welcomed as possible! If you have any injuries, bodily limitations, or just want to test the waters as opposed to jumping right in, our trainers will work with you. Not sure what a deadlift is? No problem, we’ll walk you through a hip lift and work to progress you toward the next step.

6. I won’t know anyone!

Most people don’t know anyone the first day, which is why we are here! Let us introduce you to some new fitness friends and trainers. We’re all here for the same positive results, accountability, and community.

7. In the past, I’ve gotten bored

For over a decade, Ellipse has been known for our variety and fitness expertise. Let us show you variety like never before!

8. How do I get started?

First, request a medical history form (or click the link above!) and login from your local studio. Call, email, or stop in to set up an initial “Get To Know You” session to help us guide you toward the program best suited to you. Short on time? Just fill out your medical history form and we can email or call you our recommendation and best way to get started.

Your first session we’ll have you come in about 15 minutes prior to get your orientated and ready for the session. After your first session, arriving 5-15 minutes prior will allow proper foam rolling and warm-up time.

9. How can I stay connected?

Make sure you are getting our emails! On Tuesday’s you’ll find our “Lunch N’ Learn” series to keep you informed and motivated. Keep up with your local studios with our Friday studio update and notes. If you haven’t received an email yet, be sure to reach out.
Follow the Ellipse Fitness corporate Facebook pageand your local studio Facebook/Instagram pages for another method of staying “in the know”.

Finally, when you join as a member, you will be invited to be a part of your local studios private Facebook group; a place to interact with other members and ask health and fitness related questions!

10. What else should I know?

Our training team and Ellipse community are here to ensure your success. Without you, your results, or your positive experience, Ellipse wouldn’t be here so we are grateful and VERY motivated to make sure you have the best fitness experience EVER!

Our members are encouraged to book their sessions at least 4 hours prior to help the trainers provide the best service possible. Your situation doesn’t allow for a 4-hour window? Just check with your local studio as we have processes in place for those situations!

Life is about balance, and so is Ellipse Fitness. As mentioned before, you’ll get a great workout in, but there will be no exercises that you “cannot do”. Our coaches will make sure you have options, just communicate with us and we will figure it all out!

Let’s Talk Turkey Folk! (Recipes for Leftovers Inside!)

Are You Hosting Thanksgiving Dinner?

Consider buying TWO turkey while they are specially priced and save one in the freezer for later or make 2 right away and freeze leftovers for future easy meal prep! Below we’ve got a bunch of recipes to make use of all that leftover lean, healthy protein!

Tips for Surviving a Holiday Built Around Overeating!

• It’s easy to indulge on Thanksgiving, without even trying, especially if you’re attending more than one meal! It’s a long day off and most of you have the day off, start on the right foot by working out, going for a walk/hike, or just being active first thing in the morning! You will “feed” your mindset to help make better choices throughout the day.

• After getting your fit on, make sure to eat a NORMAL breakfast. Don’t skip breakfast in an effort “save calories” for your Thanksgiving lunch or dinner. You will end up going into the meal starving and almost certainly overeat!

• Bring a dish to pass that you consider a “safe zone” in regard to a healthy option. Create a game plan and stick to it, but still enjoy the day and be kind to yourself. Love pie? Have a piece of pie for goodness sake! Perhaps skip the dinner roll or sugar-laden sweet potato casserole to make room for it.

Last But Not Least…Give Thanks!

Give thanks for those around you, the life you’ve been given, and the community that surrounds you. Life can sometimes throw us lemons, it’s up to us to keep an eye on the blessings and using the gifts we’ve been given. Let today be the first day in a season, in a YEAR of giving! Giving thanks, building up those around us, and becoming the change you want to see in the world!

Bust Out the Recipe Books!

Turkey sandwiches get old real fast after a couple of days. Try out these fresh takes on turkey leftovers to switch things up and use the rest of that bird!

Turkey Enchiladas

The recipe calls for low-fat/low-carb ingredients, but feel free to adjust for your own nutritional needs!

Turkey Tortilla Soup

Crispy tortilla strips and flavorful low calorie soup combine for the perfect come-down from Thanksgiving feasting!

K.I.S.S. – Keep It Simple for Success!!

Keep. It. Simple. Stupid.

Great advice; hurts my feelings every time.

The more complex your strategy, the harder it is to execute. Especially when we are trying to build NEW habits, it is extremely important that we pace ourselves and keep it SIMPLE! This week we wanted to share some great, high protein, high veggie recipes to help you make good choices throughout the day!

Go shopping! You will only need: cottage cheese, plain Greek yogurt, eggs, chicken, tuna, lemons/limes and raw vegetables/avocado.

Classic Cottage Cheese Dip:
Don’t run away yet! Cottage cheese haters must give this dip a try before knocking it! Mix it all together and dip your fresh veggies (carrots, celery, peppers, radishes, broccoli, cauliflower, etc)

  • 1 c Cottage Cheese
  • 1 c Plain Greek Yogurt
  • Dill Weed, Celery Salt, Onion Powder to taste
  • tiny pinch of Sugar

** Take the leftover dip and toss in chopped veggies for a high protein salad on the go!

Classic Protein Pancakes:
Who doesn’t love pancakes?! Get funky with your add-ins – berries, cooked apple, peanut butter, raisins, cinnamon, honey – you name it! Blend these three ingredients below to make your batter and bust out the griddle.

  • 1/2 c Rolled Oats
  • 1/2 c Cottage Cheese
  • 3 Eggs

Simple Chicken Salad
Avocado and Plain Greek Yogurt are an excellent swap for the mayonnaise in traditional chicken salad, and dare we say it may have a better texture and taste. Mix it all up for an easy go-to To-Go recipe! (Quantities will depend on desired consistency and how much veggies you add-in)

  • Avocado
  • Plain Greek Yogurt
  • Chopped Chicken
  • Onion (preferably red)
  • Lime Juice
  • Salt, Pepper, Garlic Powder to taste

*Add an assortment of Veggies, Craisins, Chopped Almonds – whatever you like! Or swap the Chicken for Tuna and try a whole different flavor profile!*

See the link for this recipe below:
http://www.organizeyourselfskinny.com/2014/06/18/avocado-and-greek-yogurt-chicken-salad-no-mayonnaise/

 

Stress Incontinence? Don’t Worry. Pee Happy!

Have you ever experienced urine leakage while exercising or even coughing?  Do you think it only happens to mothers or females in general?

We are so lucky to have an Ellipse Fitness super hero member whose alter-ego is an expert on the pelvic floor. Veronica Lane, MHS, PT works with women all the time to strengthen their pelvic floor and stop the evil villain, we call, Stress Incontinence in its tracks.

Veronica noticed women heading off to the restroom during activities such as jumping jacks. Some members would joke, “darn kids,” and some coaches who empathize, “happens all the time.”

Lane says, “Yes.  It is common, but it doesn’t have to be tolerated, accepted, or considered a new normal.” Leaking, or incontinence, is not a hopeless result of vaginal births. Similarly, getting up in the middle of the night, at any age, can be resolved.

First, what is the pelvic floor and what does it do?

Confused emoticon

These are the muscles that control urinary and fecal continence.  Strong pelvic floor muscles help to lift the bladder higher in the pelvic cavity, stop the flow of urine, and, along with the anal sphincter, control gas and stool. Poor muscle function can lead to problems with prolapse!

Functions of the Pelvic Floor include

  • Support
  • Sphinteric
  • Sexual
  • Stability

The pelvic floor is part of the core and works with the abdominal cylinder. These muscles need to be able to relax and contract. It is important to build your pelvic floor muscles to support other muscles of the torso.

Stress incontinence is the most diagnosed type of incontinence.  This often occurs when laughing, sneezing, coughing, and participating in physical activity. These activities are directly related to abdominal muscles more commonly referred to when trying to build a six pack.

Do I have to have surgery?

There are some procedures that should be discussed with your doctor. Of course, there are several methods of relief to try in advance of surgery. Lane suggests physical therapy for incontinence, prolapse, frequency, etc. “Conservative treatment should always be the first option!  Also, I still see many women following procedures such as bladder slings. The procedure may fix one problem, but cause another, or maybe it helped the problem(s) without complete resolution.”

Reduce Bladder Irritants

Alcohol*Beer/Wine              Carbonated Drinks*             Caffeine*

*evidence-based

Coffee/Tea (decaf & reg)

Citrus Fruits/Juices             Tomatoes

Spicy Foods                             Sweets                                    Chocolate

Dairy Products                                                                         Artificial Sweeteners

Top 10 Activities  to Increase Bladder Fitness

  1. Go to the bathroom every 3-4 hours or 5-7x in 24 hours
  1. Go for 8 Mississippi’s
  • A full bladder typically takes this long to empty. This can help individuals to determine how full their bladder is when the sensation to go
  1. SIT on the toilet
  • Don’t hover. Yeah. Easier said than done in many public situations!
  1. Go before and after sex
  • Voiding before and after sex is part of the contracting and relaxing process, as well as the cleansing process.
  1. Avoid using the wrong pads
  • Use pads specifically for incontinence. Others can irritate the vagina when worn regularly.
  1. Abdominal strength
  • Participate in exercises that strengthen your abdominal muscles. Try diaphragmatic breathing through a straw, single-leg lowers, and hollow body holds.
  1. Drink plenty of water.
  1. Kegal
  • Correctly! Completely contract. Completely relax. Avoid just squeezing over and over.
  1. Orgasm
  • We will leave the “how” that gets done up to you!
  1. NO “Just in case” urinating, aka JIC-ing. Not even in the middle of the night!

Just In Case Peeing or JIC-ing

JICing pronounce /JIK-ing/ is “just in case” urination. This practice is often supported by society in many ways.  We teach our children from a very early age to go JUST IN CASE before leaving the house, during school, or prior to a sports activity.

JICing trains the bladder to empty before it is full.  JICing regularly will increase the need to go at the first sensation recognized by the bladder. Sometimes that sensation will be laughing, coughing, sneezing, jumping, bracing the abdominal muscles in general, or even riding on a bumpy road.  Ever scurry off to the restroom during a workout because of a strong urge to “GO” yet only to have a few drops?  That is the result of chronic JICing.

The duration between trips to the restroom will also shorten. For example, many people get up in the middle of the night several times to empty the bladder.  Try to avoid going at the first sensation.  Breath and relax to see if the urge passes.  Sometimes habits are so deeply rooted, waking up seems to be normal. This may create some nights of poor sleep.  If we can play the long game, sleep hygiene will only improve.

Lane stresses, “I see a major issue, not as much with weak pelvic floor muscles, but we never ‘let them go’ or relax.  This is common when we have leakage, go too often, and/or have pelvic pain.  Think of bicep muscle.  If we always had our elbows bent and biceps contracted, not relaxed, we would not be able to pick up a gallon of milk.  The biceps would fail.  The same scenario occurs with PF muscles.  If we never let them relax for fear of leaking, going way too often, etc. these muscles will fail when it is time to stop leakage.

We would suggest eliminating just one bladder irritant and adding just one action item in the beginning.  Practice makes permanent. Be patient. Practice. Pee happy!

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.

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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Not Your Basic BBQ

At Ellipse Fitness, BBQ is not what you think. Last week, Ellipse studios took on the challenge of BBQ Week. No, this is not similar to a hamburger eating or milk chugging contest! Rather, BBQ week was filled with workouts focusing on the Biceps, the Booty, and the Quads.

In addition to intense workouts all week long that focused on moves associated with these areas of the body, the contest portion was to get members to check-in on Facebook each time they came to workout. The studio with the most check-ins at the end of BBQ week would be rewarded a new kickboxing bag for their gym. After all was said and done and the BBQ burn was real, WE HAVE A WINNER!

Dumbroll……

Congratulations to Allouez! Ellipse Fitness Allouez location took home the gold with 68 Facebook check-ins from their members! Team work makes the dream work. 🙂