exercise

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!

10*20*30 Workout

This workout is ideal for summer travels. Choose any single circuit and repeat AMRAP for an exhilarating vacation workout! 8 Min AMRAP Circuits.

10 Burpees
20 Body Weight Squats
30 Jacks
*repeat AMRAP for 8 minutes

10 Pull Ups or Pull Downs
20 TRX Triceps Extensions
30 Reverse Fly w/Tube
*repeat AMRAP for 8 minutes

10 Pushups or Plank w/Hip Tap
20 Bicep Curls
30 Sprinter Starts (no TRX)
*repeat AMRAP for 8 minutes

10/10 Split Squats or Plyo Lunges
20 Shoulder Press
30 In & Out Squats
*repeat AMRAP for 8 minutes

Don’t have access to any equipment? Try repeating the first section 5 rounds for time!

Follow Ellipse Fitness on Facebook!

Like us on Facebook for more travel workouts, recipes, tips, and the latest and greatest health and fitness research!

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.

6 Classic Favorites with a Healthy Twist!

Happy Mother’s Day!

This week we honor Moms of today and generations past! Many popular recipes from generations before were often comfort food type meals and laden with heavy creams, cheeses, and sauces. We’ll be looking at recipe makeovers for some of the most common recipes “Mom always used to make!”. What was a recipe YOUR mom always made that you would like to see a makeover for? Comment below and maybe we’ll come up with something for you!

#1 - Meatloaf

An undeniable classic! What dish better captures the essence of American households of generations past than the meatloaf? Turkey, fresh herbs and marinara sauce meld together perfectly for this delicious Ellipse Fitness recipe.

Italian Meatloaf by Ellipse Fitness

#2 - Mac 'n' Cheese

A classic comfort food that many of us grew up with and may still eat! That cheesy sauce and mass of white noodles can quickly fill a good portion of a day’s worth of calories, carbs, and fat! Instead, try this healthy alternative loaded with spaghetti squash, cheese, and spinach…but don’t worry! It still has some cheese, milk, and the base feel of Mac and Cheese.
(PS Have you ever tried Nutritional Yeast? Get that flavor of cheese with FAR less calories! Try it out and leave your comments on the blog!)

Baked Spaghetti Squash and Cheese

#3 - Spaghetti and Meatballs

Now, THAT’s Amore! One of the challenging parts of this meal is often the lack of vegetables – not to mention many serve it with butter laden garlic bread. Carbs on top of heavy carbs! Lighten up with chickpea or lentil-based noodles, toss in a few handfuls of spinach (it cooks down such that you hardly know it’s there), mushrooms, and other finely chopped vegetables, and loads of FRESH herbs to add some micronutrients to your dish, as well as great flavor!

Consider skipping that garlic bread or replace with a Wasa Light Rye Cracker. Check out the blog post from last week for zucchini noodles and meatballs for a fresh take and a major health boost!

#4 - Tuna Casserole

According to Wikipedia “Casseroles became a popular household dish in the 1950s mainly because the ingredients were cheap and easy to find at the store. Tuna casserole is a common dish in some parts of the United States, prepared using only nonperishable (AKA never expires!) pantry ingredients: egg noodles, chopped onion, shredded cheddar cheese, frozen green peas, canned and drained tuna, condensed cream of mushroom or cream of celery soup, sliced mushrooms and crushed potato chips.

Try giving that ol’ casserole an updated healthier flare with this SIMPLE and FAST Ellipse tuna white bean salad: tuna, white beans, sweet peppers, and onion served over lettuce. Have more time? Jazz it up with a little olive oil and fresh herbs!

Tuna White Bean Salad by Ellipse Fitness

#5 - Twice Baked Potatoes

Twice baked potatoes typically contain loads of butter, cheese, and sour cream which can quickly crush any attempt at balancing your meals. Instead, try an updated version by pureeing cottage cheese and egg yolk in a food processor. Add scooped out potato flesh, scallions, dill, salt and pepper; pulse until just blended. Mound filling into potato skins and place in a baking dish. Bake at 400 until heated through, 20 to 30 minutes. You will not be disappointed!

Twice Baked Potatos by Ellipse Fitness

#6 - Shepherd's Pie

Historically created to use up leftover meats (doesn’t that sound delicious?? haha), Shepherd’s Pie has a lot of varieties but can often be loaded with butter (like an entire stick!) and less healthy meat options. Try lightening it up and adding some additional nutrients to your next pie with this version containing zucchini, red potatoes, and ground turkey!

Shepherd’s Pie by Ellipse Fitness

Osteoporosis and Osteopenia: What You Need to Know

Bone density is a measure of how strong and durable your bones are. Osteopenia is diagnosed when density levels drop, but aren’t quite low enough for an osteoporosis diagnosis. Bones naturally weaken with age as bone cells become reabsorbed into the body quicker than they are reproduced causing them to become weaker and more likely to break during normal everyday activity.

Why Are Women More Susceptible?

About HALF of Americans over the age of 50 get osteopenia! However, women tend to develop osteopenia/porosis much more often than men due to lower peak bone densities and the hormonal effects of menopause. Peak bone density occurs around the age of 30-35 and then begins to decline thereafter. So, young folks out there: try to do whatever you can to attain the highest possible bone density by age 30 to help prevent the natural decline as you age!

Am I at Risk?

Risk factors include, but are not limited to:
• diet low in calcium/vitamin D
• smoking
• inactivity
• regularly drinking colas
• family history
• heavy drinking
• removal of ovaries before menopause.
• chemotherapy
• steroid usage
• metabolic disorders
• GENETICS! Approximately 50-85% of bone mass density is genetic, so take heed if your mother or father suffered from osteoporosis.

Lifestyle changes can stop and/or reduce the progression of osteopenia/osteoporosis. Although some cases may require medication, there are many ways to stop or reduce the progression of bone density loss!

What Can You Do?

Exercise!

But unfortunately not just any exercise counts. Weight-bearing activity is critical, so things like swimming, cycling, etc while they have their own benefits with regards to osteoporosis resistance training is number 1.

Strength training helps prevent osteopenia/osteoporosis by adding stress to the bone causing it to grow stronger and denser – it is basically that simple. Ask your bones to handle higher load and they will respond by building themselves stronger!

Weight bearing is key, but jumping has higher force than jogging so jumping triggers more bone growth for instance, so plyometric movements are particularly effective for improving bone density!
*It’s important to note that for someone currently diagnosed with osteopenia or osteoporosis you should consult your physician before engaging in high intensity exercise given the risks*

Get a Little Sunshine!

About 50% of people worldwide are low in vitamin D due to a combination of living in places with very little sun in the winter along with concerns around skin cancer many have avoided any sun exposure without sunscreen. Merely 10 or 15 minutes a day is enough for significant vitamin D levels!

Sources

Ready…Aim…Higher!

Goals! You just gotta have ’em!

It’s well into the new year and whether you had a resolution or not, you may have goals that have not come to fruition. It might just be how you went about forming your goal in the first place! Let’s talk about how to set solid and attainable goals.

Here’s a great example that I know many of us could work on: “I want to drink ½ my bodyweight in ounces of water every day for the next 30 days.” There is a how much, how often, and it is realistic!

Set a Deadline!

Just like an open-ended work project, you will likely keep pushing it off knowing you can do it tomorrow…or never. Consider having both short term and longer-term goals ranging from this week to 6 weeks to 6 months to a year. Your long term goals can have shorter sub-goals within them that will help you reach them – get creative! Just be sure to set a deadline.

Write it Down!

Why is your goal important to you? WRITE it down. If it doesn’t make you tear up a bit, it may not be important enough for you to follow through with! In the example above, drinking water, maybe you’ve been excessively fatigued, and you regularly walk around dehydrated. Your fatigue causes you to say no to playing with your kids, getting your “me” time running with your friend, or missing other life events that are important to you.

Writing goals and the “why” for them makes everything more real, and when goals are more real they are more attainable!

Be Prepared to Sacrifice!

Not everything of course! But if it required no changes to achieve your goal well, you’d have already achieved it now wouldn’t you?

You may want to ask yourself, “Is this something I’m willing to give up what I want NOW for what I want MOST?” If it’s not, you may not be ready for your goal. In our example of water, you may be craving that coffee, soda, or other habitual food/snack that is taking you away from your goal. There will be challenges along the way, but choosing rewarding goals will ultimately overcome and outweigh any strife involved in reaching them. Just make sure your goals are healthy and realistic!

Confide in Someone!

Share your goal with a confidant; a friend, your trainer, a family member, or someone you feel safe with but accountable to. Be sure to communicate to the person you share it with that you want them to hold you accountable! And that you want them to call you out if you are not taking proper steps toward your goal or perhaps taking steps away from it. One more thing that’s very important – don’t get mad at them for taking you seriously!

List Action Steps!

List at least 3 action steps you are going to take in order to achieve your goal. In the case of drinking more water:
1) I am going to buy a 40 ounce water bottle and make sure to consume 2 (assuming ~160 lbs person) servings a day.
2) I am going to keep the bottle with me wherever I go so I don’t have a reason not to sip regularly.
3) I will start by drinking 12 ounces of water first thing in the morning when I wake up.

Of course you can list more than 3 steps, you can even list steps you can take daily to move in the right direction, but the purpose of the exercise is not to get discouraged by those lofty goals you’ve set. Bring them down to Earth by listing concrete steps you can take to make them happen!

Valentine’s Workout for Two!

Happy Valentine’s Day!

We’ve got a holiday workout to share, just because we like you!
Here’s what you’ll need:
• Friend
• Pair of dumbbells
• Heart!

Great things come in twos!

Not a member and want more workouts, just like this?
Get started at Ellipse today for just $49!
Or experience everything we can do for you in 21-Days for $99.
Email support@ellipsefitness.com now for more information!


Celebrating Lent? Considering making a sacrifice for the next 40 days? Instead of depriving yourself, indulge your muscles and mind with movement. 21 Days of great workouts like this with professional coaching for just $99. Think Spring!

Five Stretches You Shouldn’t Live Without!

…and sometimes – it is that simple!

Flexibility and “warming up” are two of the most highly underrated fitness principles around. Sure, many people warm up before an intense workout, but what about the rest of your day? As soon as you wake up – what has your body been doing for the last several hours? Lying still.

As soon as you step foot out of bed you begin placing demands on your body to lift, bend, and hustle around to keep up with your day. Start your day with a bit of injury prevention and increased blood flow, and you might be amazed at how it makes you feel.

Start from the ground up!

Plantar Fasciitis and other foot issues can make stepping out of bed painful or challenging due to the foot being in a pointed position through much of the night. Try flexing the foot up towards you and holding for 20 seconds 3-5x/foot. This can be done by sitting on floor and using a towel to pull the upper foot toward you. Or sit on your heels with shins and feet flexed under you. Sit back on your heels for the same amount of time. If you have a step nearby, you can also let your heels hang off of it like you would a calf stretch. All these movements bring your toes closer to your shin in a flexed position, stretching the foot fascia, and helping you get ready for the day!

The World’s Greatest Stretch??

We didn’t name it, but with a name like that it has some serious expectations to live up to, and it does a decent job! This awakens all the major muscle of the body. Hold each position for a few seconds and perform 3 movement patterns per side. This stretch is great to utilize throughout the day since it also stretches out the main muscles affected by sitting for long periods of time!

Watch the video to see what the buzz is about!

Wake up your spine!

The Cat/Cow Stretch can help relieve tension in your spine, morning or night, by opening it up and decompressing vertebrae. Set up in a quadruped position (all-fours: wrists under shoulders, knees under hips) and inhale while gently moving the chest/belly toward the floor so the spine is in extension. Exhale as you press into your hands, tuck the tailbone under, pull the chin toward the chest and round the back upward allowing the shoulder blades to move apart. Perform 10 reps or as many as you have time for.

You’ve got a litte tension in the those shoulders…

Wake up the spine and shoulders in the morning by simply standing and standing tall & reaching the arms overhead as if trying to reach the ceiling. Then work into a reverse shoulder stretch – clasping the arms behind you and lifting hands gently toward the ceiling near your edge and hold for 20 seconds.

Get off my back already!

Several statistical analyses have put the number of Americans suffering from chronic back pain above 10%. Our spine is the root of basically all movement, so we are driving home the importance of maintaining mobility and joint health in your back!

The Cobra stretch awakens the body with full extension of the spine, neck, shoulders, and chest. Lay on the floor, belly down. Place your hands under your shoulders, press into the floor, and lift the chest. Keep the abdominal muscles turned on, and draw the inner thighs towards each other to avoid hinging at the low back.

Watch the video for a demonstration!

The Year of YES!

Maybe 2018 should be deemed The Year of YES!

I think we have all had those days …

  • I walked by the dog the other day thinking I should take her for a quick walk, but I kept going to the couch. Have you ever done this too? I wonder if my tail would wag as happily as my dogs’ at the invitation to go on a walk.
  • My kids wanted to go to the park, but I tried to talk them out of it. I don’t want to just sit there when I could be getting things done.  They talked me into it anyway.  They wanted me to play with them.  I was tired so I sat on the bench and waited mindlessly scrolling on my phone.
  • The kids are glued to their iPhone or iPad so often that I can hardly get their attention. Suddenly I have two notifications pop up on my phone and immediately log in to check.  I’ve read about having technology blackout times to refocus on important things in my life.
  • I have friends that are always inviting me to one run or another. Most recently it was a mud run.  I was afraid I would make a fool out of myself, having them wait for me or even hurting myself.
  • My significant other comes home and asks almost nightly if I want to go for a walk. I’ve turned them down citing a long day, rain, cold, smog…
  • I turned down my neighbors invite to come over to swim in their pool because I was worried that I would actually have to show up in a swimsuit.

I could be wrong, but I don’t think I’m alone here.  All these scenarios can be and are often very real.  What if we said yes just a little more often?

Fitness isn’t some crazy lifestyle requiring hundreds of hours in a gym, extremes in food or special equipment that costs thousands of dollars.

Fitness is a hundred simple choices a day that we have to make anyway.  Walk the dog or kick back on the couch? Throw the ball around with the kids or scroll a small screen?

Eat an apple or eat a cookie? Drop into the gym a few times per weeks with a friend or make an excuse not to go?

The foundation of fitness can be easy. We simply do the stuff we have to do anyway everyday a little differently.  We have to eat, so let’s eat some good food instead of pulling through that drive-thru on the way home.

The kids will do what we do. If we move, they move. If we sit, they sit.  Let’s set the tone for an active life that will propel them into adulthood.

Simple walks a few times a week with our spouses can at least give us time to communicate uninterrupted or at its best assist us in earning a few more quality years together.

Fitness can be easy. Just move every day until you can’t.

And if you move every day you will most likely have many more days in your life to spend with your loved ones and to do that “when I retire”.

Let’s make 2018 the year of YES!  SURE!  I’M IN!

Christmas Workout

As we wrap up another year, we could not ask for a better group of people to call our Ellipse family/community.

Although Ellipse Fitness isn’t open today, that doesn’t mean you can not get a great workout in today (if you want!).

Below is our gift to you. A Christmas workout!

So, grab your mom, dad, sister, uncle, cousin, significant other, niece, nephew, and do this holiday workout together or stash it for a snowy day!

70 Speed Skaters

60 Jacks

50 Speed Squats

40 Pogo Jumps (think fast jump rope feet)

30 Lower Body Mountain Climbers

20 Pushups

10 Burpees

1 Turkish Getup

Merry Christmas, Happy Hanukkah, Happy Kwanzaa, and Happy Holidays!