fat loss

Slooooowww Down

We’re a rushed, distracted, and “too-busy” society. Most people in North America eat fast. Really fast. We rarely take the time to savor our food… or sometimes even to chew it properly.

^^It’s gross isn’t it??^^

You almost can’t look away…don’t be like Homer!

Each time we consume food we are using all five of our senses. We taste and smell the food, hear the crunch, feel the texture, and see the food. Try sitting down to eat in a calm environment with minimal distractions to truly enjoy all the five senses, and get more satisfaction out of eating! Taking time to prepare your food and make it look presentable will help you to enjoy it. Add fruits, veggies, and spices to add a colorful “pop” to your meals!

Did you know it takes a full 20 minutes for your stomach to tell your mind (and mouth for that matter) that you are satisfied? Try spending at least 20-30 minutes eating each meal, and see what a difference it can make! Slowing down is an effective – and maybe the easiest – way to reduce caloric intake at a meal.

Eating slowly offers many benefits:
• Better digestion
• Better hydration
• Easier weight loss or maintenance
• Greater satisfaction with our meals

Digestion is a process made up of many equally important steps that prepare the body to break down everything you put into it to use for energy. Smelling, tasting, chewing, moving the food around, chewing some more, swallowing, chemical and mechanical break down in the gut… When we eat and chew slowly, we allow our brain and body to properly digest the food. Food that is not properly chewed, or eaten too fast can lead to GI problems as well as indigestion. To practice chewing slower, choose high-fiber foods that take more time to chew such as fresh fruits and vegetables. The act of chewing even helps your brain to feel more full – this is why shakes and smoothies can leave you hungry even when they have the same calories as a meal!

Now, we all know that awful feeling of eating way too much and feeling like a balloon. Eating slowly helps us avoid this “inflated” feeling, and gives the brain time to process satisfaction. One research study out of the University of Rhode Island done on women who ate lunch quickly vs women who ate lunch slowly showed those who ate quickly consumed 646 calories in 9 minutes while the women who ate slowly consumed 579 in 29 minutes! That’s 67 calories less in 20 additional minutes – you can see how weight gain can happen if this is happening for breakfast, lunch, and dinner! For weight-loss or more consistent maintenance, try aiming to stop eating when you are only 80% full. Don’t continue eating until about 20 minutes have passed. Then if you are still hungry eat a little more, but if you are not – then don’t.

Here’s a simple strategy to slow down: Count how many bites you take in a minute. The next time you eat, try cutting that number in half. At a minimum, you will be more conscious of your speed.

Check out these other shocking study findings about just how much MORE food we consume when we eat quickly!

The Inside Scoop on Ellipse Workout Programming

A lot goes into our programming at Ellipse Fitness. This week we’ve brought you a sneak peek into the what some of the components are, and the how’s and why’s of what we do at Ellipse to get RESULTS from our members. Each paragraph corresponds to the respective workout of the day, in order throughout this week!

(Monday)
One important component we look at is Training Volume. # of sets X # of reps. More Volume = More Results/Muscle Growth. No matter the reps, the key here is to work up to – or close to – fatigue to continue to achieve results. However, ONLY doing high volume work can lead to burnout or injury which is why we do not perform high volume workouts exclusively.

(Tuesday)
Power is another factor we take into account when designing workouts. Remember our partner-resisted runs and broad jumps earlier this week? Power is a combination of strength and speed that reflects how quickly you can exert force to produce a desired movement. As we age, power diminishes even quicker than strength, so it’s important to make it a part of your fitness program. Power training increases reaction time (think catching yourself during a trip or fall). You can’t be powerful without speed, so if you are strong, work on your speed; if you are fast/reactive, work on the strength piece. It is important to train both aspects for overall health and quality of life.

(Wednesday)
How can you get better at a specific movement or activity? In short, work on the movement pattern! If you struggle stepping up on the boxes, to a specific height or with weight? Work on your split squat, increasing your range of motion first and then adding weight to the movement. If you can’t perform a solid chest press, a push-up will be a real challenge. Both movements require core stability in addition to chest, triceps, shoulders, and back strength, however a push-up forces the core stabilization and works on relative body-weight strength – making it a more difficult move. You may have heard us reference ways to practice push-ups without dropping down to the knees because this common regression takes most of the core work out of the movement, making it difficult to ever progress to a push-up from the full plank position. This principle is called Specificity.

(Thursday)
Much like power, Mobility declines drastically as we age if we don’t continue to work through a full range of motion. Mobility training also promotes healthy joints and helps to prevent injury! Flexibility is only one component of mobility. Mobility is flexibility under tension – think flexibility that you can actually put into practice in your day-to-day life. Passive stretching to improve flexibility can last as little as a few minutes sometimes, while mobility exercises actually change the way your body is able to move. Walking like a monkey is a lot more than just a fun move to practice

(Friday)
Rest Based Training (RBT) is another really effective way to achieve strength gains and fitness results. The motto: Push until you can’t; rest until you can again. This training format prevents overexertion, allowing even high intensity workouts to be executed safely. Studies have shown that when individuals are given the opportunity to control their own work to rest ratios, people exercise at a higher intensity than predicted by the researchers. The rest is shown to make exercise psychologically easier, often providing a more enjoyable workout in addition to being safe and effective.

(Saturday)
If you’re one of our members you’ve probably been waiting to hear us talk about this next one: Kickboxing! In addition to being a really great cathartic experience that allows you to melt stress right out of your body, kickboxing complements our strength training perfectly by addressing some other key factors related to health and well-being. It sharpens the mind by improving neuromuscular connections, coordination and proprioception, it has been shown to slow the effects of degenerative diseases such as Parkinson’s, Alzheimer’s and Dementia, and it increases you aerobic capacity, abdominal and upper body strength!

Tune in next week for more!

High Intensity Interval Training

Each week at Ellipse Fitness the structure of the sessions is designed so the body is getting a balanced mix of strength, cardio and high intensity interval training (HIIT). This format helps with weight loss, burn fat, kick-starting the metabolism, muscle tone, and increasing energy and well-being. Let’s dig into the HIIT benefits and why it transforms the body and helps to maximize results.

First, let’s define HIIT: High intensity interval training is a form of training that alternates between quick, intense activity and fixed rest periods. This type of workout has various benefits, but here are the biggies!

Time Saver: For starters, research shows that a quality 15 minute HIIT workout compared to jogging on a treadmill for 60 min, is more effective, especially when compared over the 24 hour period following the workout. With that being said, time allocated to working out in HIIT style takes less time, yet the impact is more significant.

This is perfect for a busy schedule! Get in 20 minutes or less of HIIT and you’ve had a full workout. HIIT should take place 2-3x/week tops, to help with physical and mental strength. An additional plus of the time saving aspect of HIIT is that you can do it anywhere. No excuses accepted!

You are more likely to stick to it: How many times have you been on a treadmill and tried not to look at the time? We trot along trying to distract ourselves, while hoping that time is flying by while we aren’t looking at the clock. Come on, we know you’ve been there! Well here’s what’s awesome about HIIT. With the time saving benefit, you’ll reach higher endorphin levels quickly, leaving you feeling great after a short amount of time. Ellipse workouts are never longer than 45 minutes, and members aren’t only coming back because they look good, but because they FEEL GOOD! This boost, no matter at Ellipse or not, drives you to make fitness a part of your life. HIIT workouts make you feel good fast, leaving a stronger influence on creating a habit of exercising and even better, a desire for it!

Preserve Muscle Mass & Burn Fat: Research shows HIIT preserves muscle mass, while promoting increased fat burn. Whereas steady state cardio may encourage muscle loss with the fat burn. Once you’ve built strong muscle, it’s not something you want to lose! A HIIT workout kicks your body’s repair cycle into overdrive, helping to preserve your hard earned muscle and instead, burns the fat which in turn is what causes healthy weight loss.

Healthy Heart: HIIT pushes you into an anaerobic zone, fast! Taking your heart rate into this zone, from low to very high quickly, causes pressure on veins and arteries. The veins and arteries then increase in flexibility and elasticity. It may take miles before you reach this state while on a treadmill!

HIIT involves periods of work and rest to increase the heart rate while at work and increase the results while at rest. Lead trainer, Doug Mueller, of Milwaukee Third Ward location says, “This roller coaster ride for the heart enhances the cardiovascular system.” So doing intervals of high intensity exercises with fixed rest periods, breaks down muscle mass which depletes energy stores, causing the body to spend more energy rebuilding and replenishing muscle mass, including our precious muscular organ, the heart. <3

Fitness Tip: TRX Power Pull

The TRX Suspension System is an effective training tool because its scale able to accommodate all fitness levels, it trains in 3-D, and it works all core all the time.
The TRX Power Pull is a unilateral movement developing rotational power and shoulder stability while strengthening the upper back and core.
1. Begin by adjusting the TRX straps to mid-length. Then put the TRX in single hand mode.
2. Stand with feet hip width apart with one hand holding the TRX handle close to the body and the other arm reaching up the strap.
3. Open up the chest as you lean back and rotate away from the anchor point of the TRX.
4. Then keeping the legs straight, rotate back as you pull the handle back to your chest and return to your starting position.
To make this more advanced, walk your feet closer to the anchor point, making the decline steeper. To modify this move, stagger the feet and keep the back leg bent.

Fitness Tip of the Week Kettlebell: Squat/Press

The Squat/Press is both a full body strength and cardio exercise.  The squat portion tightens and tones the lower body muscles, the press portion strengthens the shoulders, and the core is activated as you transition between the squat and the press – so it becomes a full body strength move!

Begin with your weight at your chest as you drop down into a squat, then drive through your heels as you propel your body up into an overhead press.

In addition to the full body strength benefits, the Squat/Press is an awesome cardio exercise and great for extra fat burning!

 

Ellipse Fitness Appleton West Announces New Training Center

FOR IMMEDIATE RELEASE

August 27, 2013

Ellipse Fitness Appleton West Announces New Training Center

Appleton, WI. – Ellipse Fitness Appleton West is expanding and will open a new training center in September 2013.  The new training center will be adjacent to the current large group exercise studio at 1200 N. Mayflower Drive, Appleton, WI.

According to Ellipse Fitness President Lisa Welko:

“Eleven years ago we changed the way fitness is done by doing all classes all the time.  We are now changing the way fitness is done again by offering personal training at an affordable rate.  I’m excited to offer another way for people to make fitness a part of their healthy lifestyle.”

Scheduled training center hours are 5:00am – 7:00pm.  Personal training services include customized programs, guidance and access to large group fitness classes.

 

About Ellipse Fitness

Founded in 2002, Ellipse Fitness is a classes only fitness and nutrition franchise specializing in providing regularly scheduled group exercise classes and nutrition programs for our members. Our proprietary workout programs emphasize functional movement, cardiovascular training, building core strength and increasing lean muscle mass.  For information on programs and locations please visit ellipsefitness.com.  For information about owning an Ellipse Fitness franchise please visit ellipsefitnessfranchise.com.

###For More Information, Contact:

Todd Weiss

Ellipse Fitness

Phone: 866-934-7167

Email: info@ellipsefitness.com

Please stop dieting!

Please stop dieting!

Everyone needs muscle. You need it to keep your metabolism as high as possible so you maximize fat burning.

Older folks, like our grandparents, need muscle for daily activities (from walking to gardening or even bike rides). It’s also important to be able to bend, stoop and move freely.

Young folks, like you and I, need muscle to look sexy. Because that’s what we do. We just sit around all day looking sexy, right? Tough life, I know. But hey, we’re good at it!

—Anyway, there are a few factors in avoiding muscle loss.

First, you must lift weights with the right amount of intensity and volume.

Another factor, dieting, is where most people go wrong (unless they are doing too much steady state cardio – that’s the big exercise no-no, of course).

So what’s the best diet to use?

One where you cut your calories every day? Or one that allows you to eat healthfully seven days per week?
Does the best diet demand that you eat obsessively and compulsively? Or can you just eat like a normal human being?

The good news is that you can eat normal healthy foods and just pay some extra attention to your protein intake and you can keep your metabolism rev’d up 24/7!

Questions? Give us a call or send an email – www.ellipsefitness.com. We look forward to hearing from you.

Are You Skinny-Fatter?

It’s Your Worst Nightmare!  You lose weight, look in the mirror, and see a skinny-fat version of yourself.

You look no better than when you started.  Maybe even worse. That’s because most people do things the wrong way, starving themselves daily and doing long, slow, boring cardio.

Even if those hardworking, well-meaning folks lift weights, they generally don’t do it right…using light weights that don’t send a signal to muscle that “we need you!”

So the low-calorie diet, lack of protein, and no “lift signal” to the muscles leads to a loss of muscle mass.  The loss of lean mass is the #1 factor that can slow your metabolism.

And when your metabolism slows your body stops burning fat. You plateau. And that causes you to diet harder and do more cardio and get skinny-fatter. Yes, that’s right, skinny-fatter.

It’s a terrible look and a vicious cycle.

Only by stopping muscle loss can you avoid that fate.

Everyone needs muscle. You need it to keep your metabolism as high as possible so you maximize fat burning – especially if you’re post-menopausal!

A recent study http://www.startribune.com/lifestyle/health/205701571.html  from Mayo Clinic states that increased belly fat is one of the biggest complaints of post-menopausal women, but it isn’t a definite sentence.  Women need to control their protein intake, limit eating grainy and starchy carbs and weight train to maintain muscle.

Beat the Heat! Body Weight Boot Camp — as featured on Real Milwaukee

Beat The Heat!  Body Weight Boot Camp

 

Tabata: (Set timer for 5 min.  :20 work/:10 break for 8 sets.  Rest/water last 1:10)

frog hops (2 forward, 2 back)                                  5:00

 

Boot Camp:  continuous clock for 4 min.

v-sit w/ bicycle legs forward (:30)/back(:30)              1:00

push ups                                                                       1:00

alt. front kicks (high)                                                 1:00

half back runs over mat (change lead foot at :30)        1:00

 

Tabata: (Set timer for 5 min.  :20 work/:10 break for 8 sets.  Rest/water last 1:10)

squat/ alt. front kick                                                 5:00

 

Boot Camp:continuous clock for 4min.

spiderman forearm plank                                        1:00

Russian twist (no weight)                                        1:00

skater slides                                                               1:00

jacks                                                                             1:00

 

Tabata:  (Set timer for 5 min.  :20 work/:10 break for 8 sets.  Rest/water last 1:10)

front kick/ floor touch (switch legs)                              5:00

 

Boot Camp: continuous clock for 4 min.

full planks (center, L, center, R)                              1:00

in & outs                                                                     1:00

cross country ski                                                        1:00

butt kick runs                                                             1:00

                                                                                             

Tabata:  (Set timer for 5 min.  :20 work/:10 break for 8 sets.  Rest/water last 1:10)

full plank w/ jumping jack legs (mod: step out/in)

5:00

 

Stretch:  Quadriceps, gluteal muscles, hamstrings, deltoids, biceps, triceps, abdominals.

©2013 Ellipse Licensing Inc SM                                                                                                                                                                                                              

All Rights Reserved


 

Ellipse Fitness Contestants Lose 740 Pounds of Fat in 6 Weeks and Win $1500

Appleton, WI. – July 2, 2013 –  Ellipse Fitness is proud to announce our Summer Shape Up contest members have lost 740 pounds of fat in 6 weeks.  Winning teams from each of our five participating locations also won $1500 in cash. The contest is a team competition where groups of three people worked together to lose the most amount of body fat and gain muscle.

Ellipse Fitness President Lisa Welko explains: 

“My inspiration for offering the Ellipse Fitness Summer Shapeup Contest was to assist others in making a significant change in their lives.  There is nothing better than working with someone who puts all the parts of the fat loss equation together.  Winning the contest is a big deal, but, motivation to continue the fitness journey is even bigger.”

People interested in attending the next Shape Up session should contact Ellipse Fitness at info@ellipsefitness.com or call your local studio for more information.

For more information on Ellipse Fitness, visit http://www.ellipsefitness.com

 

About Ellipse Fitness®:

Founded in 2002, Ellipse Fitness is a classes-only fitness and nutrition franchise specializing in providing regularly scheduled exercise classes and nutrition programs for our members.  Our proprietary workout programs are set in a group exercise format and emphasize functional movement, cardiovascular training, building core strength and adding lean muscle mass.  For information on programs and locations please visit ellipsefitness.com.  For information about owning an Ellipse Fitness franchise please visit ellipsefitnessfranchise.com.

Contact:

Todd Weiss

Ellipse Fitness®

866 934 7167

todd@ellipsefitness.com