fitness tips

Holiday Survival Guide!

Your health account, your bank account, they’re the same thing. The more you put in, the more you can take out. Exercise is king and nutrition is queen. Together you have a kingdom”

– Jack LaLanne

Holiday lights, party invites, cookies, and recipes abound. Ready or not, the holidays are here! Tips for good health and nutrition need to become part of your holiday schedule, unless you plan to spend another January playing catch-up. Time is one commodity where everyone holds equal shares. To suggest that one is too busy to plan is, at best, an easy excuse to use this time of year. We like to say, “a failure to plan, is a plan to fail.”

Start with eating breakfast. Studies show those who eat breakfast, compared to those who don’t, can lose 27% more fat just by eating breakfast all other things equal (don’t forget the protein!).

Make exercise a priority! No duh, right? Here is a concrete way to take action on this front: Make appointments on the calendar at least 3 times each week. These appointments should be treated as a top priority – non-negotiable. Do not reschedule any of these 3 workouts. There are four other days of the week to allow more flexibility. Thanksgiving Day is the greatest day of the year to exercise. Do NOT skip it. Run a 5k or come kickbox at Ellipse Fitness! It is something of a tradition worth experiencing!

Snack…smart! Saving your appetite and caloric intake for that one large meal only leads to a painful, bloated trip to the couch or throne of another kind! Eat two small meals/snacks throughout the day. Suggestions: veggies and Greek yogurt with seasoning mix to use as your dip; cottage cheese with tomatoes or berries; protein shake; a piece of fruit and almonds.

Choose wisely. Make appropriate meal selections. Turkey, veggies, and sweet potatoes (skip the marshmallow and brown sugar-they are sweet all by themselves. HINT: cinnamon with a little butter). Ask yourself: How bad do I really want _______ (i.e. crescent rolls, green bean casserole, etc.)? Is it worth it? Start filling your plate with turkey and veggies FIRST, then choose one small serving of your favorite guilty pleasure side.

Eat dessert! That’s right. Not “just a little piece” or the infamous “bite of his” either. Eat a full serving of dessert. Do not eat a whole pie, but indulge in a piece of the very best available. If your grandma makes the greatest apple pie in the whole world, savor every piece of that apple pie. Pass on the so-so cookies bought at the store because everyone ‘had to bring something.’ Those end-of-the-aisle sales are not special order for a reason. There is nothing special about it. If dessert isn’t your favorite, then of course don’t eat it just because…but if you spend the entire meal dreaming of what comes next, then make choices on the front end so you can indulge in what you love most. Healthy eating is not about recusing yourself from every pleasure, but about being smart and savoring what you value!

Charged with bringing a dish to pass? Bring the veggie tray with a healthy option you can munch with confidence!

Fiesta Ranch Dip
2 c plain Greek yogurt (or 1 ¾ c of cottage cheese + ¼ c of water-pureed)
1 package Fiesta Ranch salad dressing mix

Or make this delicious version of the sweet potato casserole and skip the tired ol’ marshmallow topped canned yams

Sweet Potato Crunch
Cut, boil, and mash 4-6 sweet potatoes. Place potatoes in a casserole dish.
Melt 4-6 tablespoons of real butter and stir in 2 tablespoons of cinnamon (apple pie spice or pumpkin spice makes for a nice twist as well) to coat 3 cups of plain corn flakes.
Top mashed sweet potatoes with corn flakes and bake for an additional 25 minutes at 350 degrees.

Rock Thanksgiving With These Drinks and Apps!

Well Thanksgiving is nearly here, and if yours is anything like most friends and family will descend upon an agreed upon location, all hauling heavy, over-the-top dishes that almost universally contain extra sweetness and a higher-than-usual volume of carbohydrates!

It’s a celebration meal designed for giving thanks, but instead we often find ourselves crying, “uncle!” at the hands of a feast low in quality nutrition and very high in sugar and calories. Either that, or you find yourself getting inquisitive stares from across the table as they notice your plate isn’t piled high enough to block your view!

BUT NOT THIS YEAR WE SAY! Start planning now to freshen up the variety and the quality of the meal, and most at the table will probably thank you for it!

Appetizers!

Time to get your appetizer vocabulary up to speed! Crudites (kroo-dee-tay) is a French word that means a vegetable that can be cut into sticks, thin slices, or bite size pieces and served with a cold dip. Try this easy, healthy, avocado hummus dip! Blend 2 avocados, 1 can drained chickpeas, ¼ c lemon juice and olive oil, and 1.5 TBSP tahini (optional). Salt/Pepper to taste.

Prep double the veggies and double down on another dip with this excellent version of spinach dip! No Mayo, no cream cheese or sour cream!

Check out the recipe here!

Baked Blooming Onion! Who can resist snagging a piece of a blooming onion?? Try a healthier version by baking and plating with a greek yogurt based dip. Cut the base off an onion, cutting into 12-16 sections (not cutting all the way through) and “flower” the petals, dredge in 2 egg white wash, and coat with ¼ c panko + ¼ c ground almonds + 1/8 c parmesan and spices. Bake 40-45 minutes at 375.
Find the recipe here!

Want a dip with a kick? Combine 8oz plain greek yogurt + 1 tsp sriracha sauce + 1 tbsp parsley.

Drinks!

Add 1 shot of vodka over ice, mix 16 oz water with an “on-the-go” packet of Crystal Light or Similar powder. Pour half the mix over the vodka/ice and add a splash of lemon-lime or ginger ale soda. Toss in a blender for a blended drink! Get creative with your favorite flavors. Only about 110 calories: Cheers!

Combine a packet of Swiss Miss 25 Calorie hot chocolate mix, 3/4 Cup Hot Water and 1 Peppermint Stick. Ready to kick back with something a little more? Add a quick shot of vodka, but keep in mind that will set you back an additional 100 calories. You decide what it’s worth!

Leftovers!

Are you hosting Thanksgiving? This year, buy a BIGGER turkey and rock those leftovers (or snag unwanted leftovers from the host)! Check out these great Ellipse Fitness recipes to use that leftover turkey!

Turkey Enchiladas

Turkey Tortilla Soup

How are your New Year’s Resolutions Going?

Revisit your goals!

We say it often. Write them down. Cross them out. Highlight them. Whatever you can do to make them more tangible – more real. Because that is the secret…there is no magic, there is no trick (not one that works anyways) to realizing your goals. Write down attainable goals somewhere that you will walk past them several times a day, interact with your list when progress is made – or when you feel stagnant! Write little sub-goals under your major goals that will help point you in the direction of them, for instance:

Goal: Run a marathon
a.) buy proper footwear
b.) run 1/2 mile today
c.) run total of 2 miles this week
d.) run 5 out of 7 days next week
etc.

Or get creative with something like this!

__________________________________________________________________________________________________

The reason we are urging you to revisit your resolutions this week is because this is the time of year when your life gets back to normal. You settle back into a routine after Summer insanity, and that is a great time to implement new habits, to set goals, to re-focus.

There is one thing in particular that we are asking you to focus in on right now, and that is to take care of YOU! So in case you have surpassed all your New Year’s Resolutions – or maybe you have just forgotten them altogether – we’ve got a whole set of resolutions for you to adopt into your routine!

1. Workout
Make your workout a priority! This one is a little bit obvious, but being consistent with your workout routine will increase your overall energy and lead to better food choices as well as better sleep.

2. Sleep
Speaking of sleep – this too should be a priority! Plan for 7-8 hours of shut eye each night, and start winding down one hour before you intend to be asleep in order to avoid sleeplessness. TV before bed is one common mistake a lot of people make, but that intense stimulation actually makes it more difficult for your mind to relax – especially those crime shows! Cut it out!

3. Floss
This is an easy way to start taking care of yourself in a big way! Have trouble remembering to work it into your routine? Try keeping floss in the shower to make it part of your bathing routine.

4. Hydrate
One of the most important things we can do to take care of ourselves is to drink enough water. Being dehydrated affects your cognitive ability, your performance, and even your skin! Feel AND look better just by drinking adequate water. Spread it out throughout the day though! Trying to catch up on all your fluids for the day at once can lead to discomfort or in rare cases hyponatremia.

5. Take a multivitamin
If your diet throughout the day does not consist of a wide variety of foods in all colors of the rainbow, most likely you could benefit from a good multivitamin supplement. Place them somewhere you will see them every day and pop one as your insurance policy that you are getting everything your body needs to function optimally.

Make yourself a priority! Remember: if your cup is empty, you cannot fill anyone else’s. If you don’t take care of yourself regularly, you won’t be able to provide adequate care for anyone else.

Deconstructing the Plank

This week we are going to completely break down another one of our most basic moves – the plank! Most people are aware of the planks most central component: a strong core. This week you will discover that there is MUCH more to it than that alone, but let’s start here.

We define the core as any and all muscles that attach to and/or stabilize the spine, which technically probably includes a near majority of the muscles in your body! Your core connects your lower body to your upper body. Most of our daily movement either emanates from the core or moves through it. Being able to actively “turn on” your core is vital for obtaining good posture, is key in balance and stability, maintaining a healthy back, and in everyday activities. Being able to quickly activate or “turn on” your core muscles is often the difference between sustaining injury or not when lifting and/or moving some everyday object or having to react quickly like catching yourself during a trip and near fall.

Now as we talk more about what goes into a quality plank it may help to imagine a soldier – standing at attention.

Their back is tall, ears aligned over their shoulders, legs straight. They are standing at a-TENSION! “Chin up, chest out, shoulders back, stomach in.” Flip them down on the ground with arms forward and you have a beautiful plank! The next time you plank, think to yourself, “if I were flipped up onto my feet, would I be standing tall and straight?” PUSH through your heels in your plank to create tension. Pretend a cat is climbing up your leg, digging in its claws (we know, ouch!). Instinctively your muscles would tighten, pulling the knee cap “up” on the thigh – the front of your leg is now “engaged”.

Next, pretend your pelvic bone is a bowl. Slightly tip the bowl backward like you are trying to pour water out of your back side (gross image, but bare with us). This engages, or creates tension in the external obliques, rectus abdominis, glutes, and hamstrings. Check out this great article to get more in-depth with pelvic tilt!

Hopefully by this point in the article, you have gathered that planking includes alignment and tension throughout the body! This continues into the upper body. Be sure your elbows are securely under your shoulders. Turn your palms down, and spread your fingers for the most sensory input (no prayer hands!). Push your body up into your upper back, or in other words lift yourself through the shoulders – don’t allow them to collapse together on your back. Your head should be aligned with spine – think about giving yourself a double chin. If there were a pole on your back it should make contact at the back of your head, shoulders, and tailbone.

Now that you’ve found all this tension in your body it is time to find a little movement! A strong plank is in part created by proper breathing, meaning breathing in through the nose and out through the mouth. When you breathe deeply, you should feel your entire rib cage and belly expand to its fullest extent. When exhaling all the way you activate your deep core muscles, which is exactly what want to be calling upon during planks! So many of us are chronic “mouth breathers” which can lead to a whole host of issues like exercise induced asthma, sleep apnea, chronic hyperventilation and even increased allergy symptoms. Now, take a DEEP breath…or MANY deep breaths!

So that’s it. Nothing to it, just: TENSION (stand tall), feet dorsiflexed, quads/front of legs engaged (cat claws!), slightly tip the pelvis (belly button to spine and close to nose) for core activation, elbows under shoulders, chest into upper back, head alignment, BREATHE!

Go forth…and plank

Ad-veggie-venture! (Conquering Mysterious Produce)

Gardens are overflowing and the Farmer’s Markets are full of produce, ready to fill your vitamin and mineral needs! I’m sure we all snagged up the strawberries over the last couple of weeks. Maybe you got some early lettuce or beans…but what about all those mystery fruits and veggies?? We all see unknown produce and simply pass on by without giving it a second thought. The next time you see something unfamiliar, buy it! Make it a mission to learn 1 or 2 ways to use it. You will probably like it, AND you’ll have something new to incorporate into your regular meal/snack rotations to keep it from getting boring. As an added bonus, you will introduce your body to vitamins and minerals that you may not currently be getting! Let’s get started:

Yu Choy (yow – choy)

Go past any Asian stand at a farmer’s market and you’ll likely find Yu Choy. This Chinese green is most identifiable by their yellow flowers, which are edible! Yu Choy (or rapeseed) are primarily grown to produce canola oil, but also have a sweet taste that make it perfect to sautée, stir-fry or add to soups. Yu Choy’s flavor is a sort of cross between spinach and mustard greens. Grab a pound of Yu Choy, stir fry in some oil and garlic and then steam in ¼ cup of chicken broth for about 3-3.5 minutes until the stems are softened. Say Nǐ hǎo to something new!

Kohlrabi (cole – RAW – be)

In German “Kohl” means cabbage and “Rabi” means turnip; this green or purple bulb like vegetable is commonly eaten in German speaking areas and in Vietnam. However, it is slowly becoming more mainstream here in the U.S. The bulb can have the green skin cut off (knife or vegetable peeler) and the inside, sliced or cut into sticks and served alone or with a dip like hummus. It has a nice, crisp taste with a slight cabbage flavor. Some may be surprised to learn that the greens on the top of kohlrabi can be used like kale or collard greens. Look for smaller size bulbs to ensure they are not “woody” as often found in the larger grown vegetable. Use kohlrabi in other ways too, such as pureed in soups, roasted, or steamed. Any time you get a veggie where you can eat the root and the greens you’ve got a bargain!

Golden Beets

You might have noticed we’ve included a few root vegetables in this post, in large part because unless it is a carrot or potato most people tend to steer clear of this category. What a shame! Because the roots are generally the major source of absorption for vitamins and nutrients from the soil, these veggies (beets, rutabagas, ginger, etc) pack a big nutritional punch! Geosmin, a compound produced by microbes in the soil, is what gives beets their earthy taste and seem to polarize so many into beet lovers or beet haters, but even beet haters may be pleasantly surprised by the flavor of golden beets! These golden beauties have been described to taste like sweet corn when cooked, and are well-known for their high fiber, potassium, iron, and folic acid. One bonus is they don’t “bleed red” and stain your clothes or teeth. Beets also have the highest sugar content of any vegetable, which is why they can be found in some desserts (like beet brownies!). Beets can be enjoyed roasted, poached, or boiled.

Jicama (HE – ka – ma)

Although you won’t find jicama grown locally as it needs 9 months frost free, you can generally find it in most supermarkets. It’s traditionally grown in Mexico and South America. Also known as a Mexican turnip, Jicama is in the legume family and the brown, bulbous root vegetable we are used to seeing is just that – a tuberous root at the bottom of a large vining plant. Jicama is most commonly enjoyed raw and tastes like a savory apple, a crunchy, juicy, and slightly sweet snack. Just cut the skin off (it’s too thick for a vegetable peeler) and cut into sticks or slices. Other ways to enjoy jicama are stir-fry (like water chestnuts), julienned into spring rolls, and even diced into salsa or a coleslaw!

Fennel (FEN – null)

Fennel is crunchy and slightly sweet – closely related to parsley, carrots, and dill. It is fully edible, from its bulb to the leaves, and has high concentrations of phytonutrients which make it an antioxidant powerhouse. Fennel has been repeatedly studied for its ability to reduce inflammation and fight cancer. Many associate the taste to black licorice, however if black licorice isn’t your thing, when the bulb is chopped and sautéed (many like it sautéed with onion) or braised, that licorice-type taste almost fully dissolves into a complementary side dish primarily for fish or other seafood. The stalks can be used in soup and the leaves can be used as an herb. Search pinterest or google some recipes and give it a shot!

Venture into the Farmers’ Market or grocery store with a little extra confidence this week, and proudly request some new produce with the correct pronunciation and a sense of accomplishment! When it comes to diet, one particular principles with regards to exercise is extremely applicable: if you are bored, you won’t stick with it very long. Explore new fruits and veggies to boost your vitamins and minerals, make your meals more enjoyable, and wow your friends and family!

Until next time…Happy Harvesting!

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!

Super Kale! To The Rescue!

Kale is a popular superfood – maybe the most popular one around – with its high fiber, iron, vitamin A & K, calcium and antioxidant content. Pound for pound (or gram for gram), kale has twice the amount of vitamin C as an orange and more calcium than milk! Got Kale? It has become a pretty notorious scapegoat for social media mockery:

Haters gonna hate…

If you haven’t grown to love it yet, we’re here to give you a few innovative ideas to give it another try or to shake up your kale standards!

START SIMPLE: Add some kale to your smoothie for a quick nutritious boost! It’s flavor won’t overpower fruit-based smoothies, and it blends well for a leafy vegetable.

SUPER KALE DRESSING: A salad may truly only be as good as its dressing! The somewhat bitter flavor of kale can be curbed by purchasing young/earlier harvested kale from your local Farmers’ Market, OR consider complementing that bitter flavor with some sweet!

– 2 c of your favorite fruit (raspberries are a great choice)
– 2 Tbsp. Dijon or Tahini
– 1-2 Tbsp. balsamic vinegar
– 1-2 Tbsp. maple syrup
– 1 Tbsp. of a fresh herb like thyme or rosemary.

SUPER KALE CHIPS: Cut the thick stems off your kale and tear into bits. Rinse, then run through a salad spinner to dry thoroughly. Rub olive oil and salt in, spreading the leaves over a cookie sheet. Bake 10-15 minute at 350 degrees or until the edges are brown but not burnt. Get creative with different seasonings like Cajun or Chili Powder!

SUPER KALE PESTO: Mix up the flavor profile of your Pesto by swapping the basil out for kale!

– Pour 1 c of olive oil into a food processor
– Add 3 cloves of garlic
– Add 12 cups of chopped kale leaves until blended.
– Stir in 1 cup of pine nuts, 1 cup parmesan, and salt to taste.

**For added veggie goodness, serve over zucchini noodles!

SUPER KALE SOUP: Consider adding roughly chopped kale into soup for texture and flavor! Much like the use of endives in Italian Wedding Soup, Kale is a great complement in broth-based or even cream-based soups! Kale can be purchased in bulk, tossed in a freezer bag, and then simply crumbled into your bowl!

SUPER KALE TACOS: Few social media trends are more prolific than the mockery of healthy eating habits, but the insatiable craze over Tacos may have the upper hand! Hurdle your hesitation on this one and try out this delicious recipe below from Cookie and Kate!

and yes…I know tacos and burritos are not quite the same thing 😉

http://cookieandkate.com/2012/simple-kale-and-black-bean-burritos/

Running: Do’s & Don’ts!

Running (and walking) is an incredibly functional movement; your body is literally built for it! The cross-body movement pattern of driving the opposite arm and leg forward in unison helps improve our coordination and stability by nurturing the relationship our disparate muscles share via the muscle fascia.

What is Fascia?

Basically, Fascia is connective tissue superficial to the muscles that helps connect them to other parts of the body. It’s been described as big rubber bands that help us transfer energy during certain movement (such as the see-saw/back-and-forth type movement involved in running….left, right, left, right). But this fascia can get stuck and lose some elasticity when we don’t move it to keep it loose! Then we are stuck with this rigid strap limiting our movement, instead of a supple rubber band which allows us to move and then “snap” back in place.

For more reading and understanding of fascia check out this link below to see how unhealthy fascia can lead to low back pain
http://traineradvice.blogspot.com/2013/01/thoracolumbar-fascia-forgotten-culprit.html
____________________
RUNNING TIPS:

DO

– Your Research! Shoes are a major factor contributing to an effective running program, especially if you’re intending to run on asphalt and/or concrete surfaces.

– Your Homework! If you’ve set your sights on an upcoming run be it a 5k, 10k, marathon or more you need to give yourself adequate time to prepare if you want to finish without injury! There are “proper” running mechanics that will help you not only land a better time, but protect your body from the repetitive stress of running. Bend your arms at 90 degrees and pump them along with the opposite leg during stride, engage your core muscles for stability to avoid excess strain on your low back throughout the run, Relax the shoulders down onto the back and don’t over-stretch your stride length – keep it comfortable and you will be able to hold a steadier pace for a longer period of time. Seek the advice of a professional for help analyzing your gait and setting up an appropriate training program to prepare for your big run.

– Prepare! Be aware of your environment! Don’t decide at the last minute to go for a run at night, through a neighborhood with no sidewalks in all black! It sounds funny, but be aware that it is VERY difficult to see runners! Wear bright colored clothing – even reflective material if running at night. Also, be mindful of WHERE you are running. If you’re trying to achieve a multiple mile run you might easily find yourself in an area of the city that is not runner friendly or safe for that matter. Run with a buddy if possible or plan and drive your route ahead of time.

– Hydrate!

DON’T

– Be a Hero! Running is one of those things people seem to think they can just pick up at any time and go-go-go! While we applaud your motivation, it’s important to approach it just like any other physical activity and ease into it to avoid injury. According to Runner’s World up to 66% of runners suffer an injury every year!!

– ALWAYS Run as FAR as you can! the 80/20 principal is widely used by many top endurance athletes. This means that 80% of their training is in the “low intensity” range (<77% max HR or breathing comfortably through the nose) and only 20% is at the moderate or higher intensity. For instance if you run 100 minutes per week, 80 of those should be in the low range, maybe 15 at moderate intensity (77 to 92% max HR, able to speak in short sentences) and 5 at high intensity (over 92% max HR and breathing as hard as you can after just a couple minutes). HAPPY TRAILS

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.

 

 

 

 

 

5 Strategies to Reduce Muscle Soreness

Exercise induces free radicals, boosts serotonin, and energizes. It aids us in burning fat and building muscle. If all goes as planned, we leave the gym feeling awake and accomplished! Exercise also causes our muscles to contract and our bodies to sweat, increasing our chances of muscle cramps, fatigue and dehydration. This is why it is equally important to not only exercise, but to take care of yourself before and after a workout. A large part of getting fit is dealing with muscle fatigue and soreness. Here are 5 Ellipse tips to help reduce muscle soreness and keep you heading back to us for more!

Foam Rolling

What an inexpensive deep tissue massage, am I right? At Ellipse Fitness we encourage members to foam roll for 5 – 15 minutes before and after each workout session. Foam rolling can inhibit overactive muscles by breaking up adhesions and loosening up muscle knots. Before a workout, foam rolling hydrates the tissue and gets blood flowing. After a workout, rolling over tight spots and trigger points can relax the muscle. By rolling them out, you help to clean up some of the lactic acid that builds up when you exercise.

Foam Rollers do not break the bank, but even so, a tennis ball will also do the trick. Heather Trevarthen, Owner and Trainer of the Allouez location, says they keep tennis balls at the studio and hand them out to members to use at home.  Heather says, “Tennis Balls help to grind into those hard to reach areas of the body, like the Piriformis.”

Stretching

Like foam rolling, stretching is a must do when it comes to combatting soreness. Intense training contracts muscles and shortens the fibers. By lengthening them before and after a workout, you’re increasing your mobility and recovery. A post-workout stretch series is excellent for bringing your heart rate back down. Use your breathe to guide you and stretch into each move.

Recovery Fuel(s)

Branched chain amino acids (BCAAs) reduce muscle soreness and improve recovery. BCAAs preserve the bulk of muscle fibers through increased protein synthesis and reduction of muscle breakage. BCAAs can be added to your diet easily by adding a scoop into your water bottle before you workout. Sip during your workout and finish afterwards. Ask your Ellipse trainer to hook you up with some from the pro shop!

Eating Right

Getting those BCAAs is a big part of proper nutrition intake for a healthy post-workout recovery. However, you also need to actually eat. Though you might be trying to consume less during your fitness journey, it is what you eat and how you prepare it that matters. Make sure to be getting enough protein, carbs, and healthy fats in order to repair muscles.

Ultimately when we experience soreness, it is because of inflammation. After your post workout protein, add foods such as salmon, avocado, or flaxseed. These foods are rich in Omega-3s and have anti-inflammatory compounds; Properties that will help to dial back inflammation and soreness.

Movement

When your trainer tells you to cool down, we usually don’t listen because we have to run and pick up our kids or get to work. The cool down instructions are to encourage you to keep moving, even when you have finished your sweat session. The importance behind this is that circulation promotes healing.

Active recovery is something we talk about at Ellipse often. A low-intensity exercise that gets your blood flowing without taxing your muscles is what we consider active recovery, such as yoga or walking. Though you may be tempted to hit the couch after an evening workout, try to keep the movement going for a bit to avoid muscle cramps and enhanced soreness.