functional training workouts

What the “Sitting-Rising” Test Tells You About Your Life Expectancy

In 2012 a research team designed the “sitting-rising” exercise that seemed to predict mortality in those 51 – 80 years old. Over 2000 adults were tested. Essentially it tests strength as well as hip mobility and how it may be related to mortality.

According to the CDC, over 61% of U.S. residents over 65 died from fall-related causes in 2016. Although there are other factors that can come into play, it’s a good reminder that moving well is just as important as other aspects of health/fitness (like heart-health, body composition, muscular strength, bone density, etc).

What is the sitting-rising test?

Sit on the ground and cross your legs. Try standing up from the cross-leg position without touching the ground. Success? Cross your legs the other way and try again!

Start with a score of 10

Subtract 1 point for each time a body part other than your feet touches the ground

Subtract 1 point for placing hand on the knee

Subtract 0.5 points for loss of balance

Interested in other self-tests? Check out this great article!

I took the test…now what?

Bottom line: if you don’t continue to move and put your body through different ranges of mobility, it will go away. Have aches and pains with movement? Try these tips!

1. Start with your feet!

Go barefoot, roll your feet with a tennis ball, walk on a rock mat, give your feet a daily massage/”gymnastics”. Take care of your feet! They are the gateway to your body.

2. Change the way you sit!

When we sit a lot, we tighten our hip flexors which causes the glutes to lengthen and compensate (which can often result in back pain). Our core strength can also be diminished.

Rather than sitting at a computer or on the couch watching TV, try squatting, using a stability ball, using a tall-kneeling position, using a half-kneeling position, sitting back on the heels and/or a combination of all the above.

Offset tight hip flexors and underactive glutes by adding in single leg hip lifts into your exercise routine a number of times per week.

3. Get more mobile!

Are you mobile enough? Another simple test to check your general strength and mobility is to place your feet next to each other and squat down, keeping your heels on the ground. The movement should be simple and pretty effortless.

Today, RIGHT NOW, add some hip mobility into your day with 5-10 reps of “The World’s Greatest Stretch”.

4. Train the postural muscles!

Try sitting on the edge of your chair to keep challenging your body and core strength. Start with 1 minute, and add an extra minute every day for a month. In no time you will be watching an entire episode of your favorite TV show on the edge of your seat with little effort!

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.)
*no 5 pm or 6pm 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!

How NOT to Fail at Your New Year’s Resolution

We’re well into the new year. Did you set a new year resolution? Merriam-Webster defines the new year’s resolution as “a promise to do something differently in the new year.”

More than 80% of all New Year’s Resolutions fail. Why? Perhaps they weren’t SMART.

SMART goals are:

Specific
Measurable
Achievable
Relevant
Time bound

Let these guide your new year’s resolution or any goal you are looking to achieve this year.

SPECIFIC

Goals look good on paper and tend to be based on norms or societal demands. “Lose weight. Tone up. Get healthy” Set more 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. “I get regular headaches. I will drink an additional 12 ounces of water each day. Maybe they are hydration related?” Once your goal is determined, make sure it is specific and there are steps laid out as to HOW you will achieve it. “I bought a new 12 ounce water bottle that I will fill and carry with me each day until I drink it all.”

MEASUREABLE

A measurable goal ensures that it can be truly attained. Are you going to “drink more water” every day? Being measurable means a goal would be something more like, “I will drink at least 90 ounces of water each day, not including my food, coffee, etc.” Measuring your goal makes it easier to track and know if you have achieved it.

ATTAINABLE

Goals should be reasonably possible, not setting yourself up for failure. Goals should be set to add a positive swing to our lives, not a punishment. If you set a goal of “working out every day”, first that’s not very specific, but also, is it even attainable? Do you have a family, kids, a full work schedule, volunteering, and other commitments? Daily workouts just may not be feasible without causing stress that can lead to other health problems. If you currently work out 3x/week, may your goal is looking at adding in that 4th day, but make sure you have steps in place for how that will look and feel. Maybe that 4th “workout” means you are adding in a 30-minute walk every week to de-stress, walk the dog, or walk with your significant other. Make your goal attainable and relevant to your life.

RELEVANT

Don’t set a goal just because it’s what you’re supposed to do. Set a goal that will make a positive impact on your quality of life.

Do you have high blood pressure? Set a goal that will aid in helping your blood pressure.

Need to lower your BMI for health reasons? Create a nutrition and/or fitness goal.

Ready to finally carve out “me time”? Book your workout sessions two weeks in advance and don’t break your appointment with yourself. Put it on your calendar as a recurring appointment.

TIME-BOUND

One of the biggest reasons New Year’s Resolutions specifically fail so regularly is because you have SO MUCH time to complete them! It’s great to also set long-term goals, but you need short-term steps you can take NOW, otherwise it is likely you will procrastinate to the point of the goal becoming just another thing you DIDN’T do.

In the case of adding water each day, set an attainable time of completing the goal for 6-weeks. You will likely find that it has become a new good habit that you can continue with and build on! Set your SMART GOAL TODAY if you haven’t yet!

What a Decade of Studies Tells Us About Men’s and Women’s Nutrition

Our friends at Precision Nutrition have worked with over 100,000 clients in the past decade. Over the past year, they created a report on the top health nutritional challenges and how to work with them. Here are some things they found…

Women

70.2%
Said their top challenge was emotional/stress eating

52%
Eat 3 or more restaurant meals every week

50%
Get less than the minimum 7 hours of sleep per night

18%
The percentage INCREASE among women snacking when not hungry

60.2%
Say daily life demands keep them from exercising consistently

Men

59.9%
Said their top challenge was eating too quickly

69%
Eat 3 or more restaurant meals every week

50%
Get less than the minimum 7 hours of sleep per night

30%
The percentage INCREASE among women snacking when not hungry

61.4%
Say daily life demands keep them from exercising consistently

While there are some slight differences between men and women, it is clear they struggle over many of the same issues. Most people want to not just lose weight, but also be consistent and have changes that last. Let’s look at our challenges and figure out how to work toward our GOALS and snowball good habits.

What is ONE thing you can focus on improving NOW, in January. On trouble with “New Year’s Resolutions” is that you have too long to put it off! Set a GOAL of January 31 st to form it into a regular habit.

Need Some Help?

Here are some easy-to-handle goals to start with.

1. Drink a full glass of water first thing in the morning before you even eat breakfast.

2. Go to bed 15 minutes earlier.

3. Get out of bed the FIRST time your alarm goes off.

4. Book your workouts at least 1 week prior and keep your appointment.

5. Eat an extra serving of vegetables every day.

6. Eat more whole foods (fresh fruits, vegetables, fiber, and protein) to prevent hunger and reduce over-consumption. If you catch yourself mindlessly eating/snacking, get a change of scenery. Go for a walk, go fill your water, make a phone call, get outside, etc.

7. Cook More! Cooking doesn’t have to be complicated or take forever. Learn to make 8-10 basic, yet tasty, healthy meals that you can rotate or rely on.

8. Focus on progress, not perfection. Coming late to a workout is better than not attending at all. Eating right 5 days a week is better than 3 days. We’re all human! If you fail, resolve yourself to try again!

9. Create a bedtime routine that will help you “zone out” and bring stress levels down before bedtime. Try to keep the same bedtime and wake times, even on the weekends, to help solidify your routine. This assists with the circadian rhythm and keep hormone levels balanced, which will ultimately assist with hunger and satiation cues.

It’s Time for Celebration! Recipes and Fun Facts About The Holidays

Hanukkah, Kwanzaa, Christmas, New Years…family in town, travelling, parties, and more! We’ve got you covered this holiday season.

Hanukkah!

Hanukkah, also spelled Chanukah, is the Jewish festival of lights and commemorates the victory of the Maccabees over the Syrian Army. The celebration which begins today and lasts 8 days is in honor of the one-day supply of oil that miraculously lasted 8 days to light the Holy Temple in Jerusalem. Also in commemoration of the oil is eating many foods cooked in oil, but! You can still celebrate with a healthy twist to the traditional latkes (laat-kuhz) with

Cauliflower Latkes: Pulse 2 cups of cauliflower in a food processor to turn it into “rice” (or just buy riced cauliflower). Microwave the “rice” for 2 minutes and squeeze out the extra moisture. Saute onion in a skillet until golden brown. Form patties of the “rice”, onions, breadcrumbs, egg, and seasonings and pan fry in light oil. Serve with Greek yogurt and applesauce.

Get the complete recipe here!

Christmas!

Frankly, we have given you lots of Christmas recipes, tips and tricks about surviving the holiday, and more. But if you missed your Christmas Day workout, we’ve got you covered with a classic Ellipse at-home workout right here!

Kwanzaa!

Kwanzaa starts today and goes through January 1. Kwanzaa is an African American celebration of culture, started in 1966 during the civil rights movement. Each day focuses on a different theme: unity, self-determination, collective work and responsibility, cooperative economics, purpose, creativity and faith. The holiday is celebrated with food, candle-lighting, symbols placed around the home, singing, dancing and a traditional meal.

Fun fact: Kwanzaa has two a’s. One is kwanza – a monetary unit.

New Years!

New Year’s Eve and Day are just around the corner. New Year’s is often about the party and celebration of the new year coming in. What does 2020 mean for you? What is your goal for 2020? Muddle through the year just like 2019? Or is there something bigger?

Not sure? How about some of these?

• Commit to learn something new every day/week.
• Have an extra serving of vegetables each day.
• Commit to x number of days at the gym.
• Volunteer at least once a month.

Find a goal that resonates with you but is also achievable with where your life is at. Make 2020 a year to remember!

No matter your reason for celebrating, we hope you are sharing with the ones you love! Have family staying with you this holiday week or just looking to get back to some “normal” eating?

Try this SLOW ROASTED Parfait!

Combine black and red grapes with Stevia, or sweetener of choice and spread on a baking sheet to bake at 200 degrees for 3 hours. Remove and cool. Then layer grapes on top of some plain Greek yogurt and top with some walnuts and honey. Serving guests? Make it fancy by adding as layers in a glass serving cup. Full recipe is on today’s blog and searchable with the words “breakfast parfait” – or follow this link!

Menopause: What Are You In For?

Menopause is one of the most common things members ask us about, so we decided to dedicate this week’s blog post to it! As a member once put it…”let’s talk about the miracle of menopause!” (she may have said it with a little sarcasm)

So, whether you’re already there, or just want to know what to expect – let’s look forward!

What Comes First?

Perimenopause is when menopause symptoms begin appearing but is not formally menopause (defined as not having a period for 12 months in a row) and generally happens in the 40s. Menopause can happen really any time between the 40s and 60s and begins at different times for different people.

What Can I Expect?

Menopause has a laundry list of potential symptoms: bladder control/infections, body composition changes, brain fog, change in breast health, changes in digestion, vertigo…and more.

Symptoms like these and hot flashes can lead to poor sleep, which compounds all sorts of issues. If you are not sleeping well, take your exercise intensity down until you are sleeping well so you can recover properly from your workouts. During menopause and in the ageing process, with a lack of sleep, the body likely doesn’t have enough growth hormone or testosterone available to grow muscle. The problem that happens is that until this age, many women find they know how much exercise and intensity their body needs without realizing their needs are changing as they age. Be open to trying new regimens!

Why Is Exercise Important?

As part of aging and post menopause, women are also more at risk for osteopenia and osteoporosis. Exercise, including strength training and high/low impact weight bearing exercises, can help ward off bone loss that happens and reduce the risk for fractures and breaks during a fall.

Aim for 30-minutes per day, 5 days per week, of moderate cardio, strength training, plus deep breathing/yoga exercises to reduce stress and other menopausal symptoms. Too much high intensity work could lead to an increase in cortisol and insulin disruption due to the hormonal changes during menopause. Consider taking a day off here and there (just adjust your calorie intake accordingly).

Flashback to about a month ago when we talked about the different types of strength training. Middle-aged women need a balance of hypertrophy, strength, and power training to offset the muscle loss and fat gain. Women generally gain around 1.5 pounds per year in their 50s and 60s from the disruption of leptin and ghrelin, our hunger hormones, thanks to a reduction in estrogen during menopause. You may need to cut around 200 calories per day to ward off fat gain because of the natural metabolic decline.

What About Diet?

A 2018 study indicated that menopausal women who ate more fruits and vegetables had less menopause symptoms (like hot flashes and night sweats) than those who ate a higher fat and higher sugar diet. The increased vitamins, nutrients, and fiber can aid in preventing the weight increase that is associated with menopause. Keep in mind that this is new territory, with a new hormonal environment. What once worked pre-menopause may not work for you anymore. Be open to guess and check strategies to see what the new normal is for your body, sleep, exercise, nutrition, and weight management.

In summary, help reduce the effects of aging and menopause with quality nutrition, exercise, balancing stress, being mindful of alcohol consumption, and getting enough sleep. Heading into menopause with a healthy body composition and healthy eating habits will help ease the inflammation and hormone imbalance that accompanies menopause, so it is not too early to start preparing for the future!

THE Core Exercise You Should Be Doing Every Day!

The Plank is a simple, but very effective and EFFICIENT core exercise that helps you build stability and strength throughout your entire body. The primary muscles involved are the erector spinae (muscles around the spine that straighten and rotate the back), rectus abdominis (the “6-pack” muscles), and transverse abdominis (a deep core muscle that stabilizes the low back and core).

The Origin

Some credit Joseph Pilates for the concept of the plank exercise, dating back to the 1920’s! Like standard planks, side planks recruit the transversus abdominis muscles, but also the glutes, obliques, and adductors as the primary muscles.

Why Should You Do It?

In today’s world we are in spinal flexion so often, hunching over our phone or computer – therefore doing loads of “crunches” is unnecessary. Instead utilizing planks encourages stacking the spine, improved posture and can greatly reduce the incidence of back pain.

The plank is a popular exercise in yoga, boxing, and sports because it not only increases strength and stability in the whole body, but it also trains balance and flexibility.

On The Go? No Problem!

Planks are perfect for that workout you need to complete at home or while traveling. No equipment is necessary, and it can be done anywhere! Your job is to make a plank hard to be the most effective. Before increasing your time in a plank make sure to master the form, only then increasing INTENSITY to make sure it’s the safest and most effective plank.

Tips For Improving Your Plank

1. In the pushup position, push up through the shoulders (shoulder protraction) to create stability so the upper back feels rounded arm to arm.

2. Set your wrists under the shoulders (in a low plank our elbows are under the shoulders) and stay there! As we fatigue, we tend to push away from the hands causing unnecessary strain on our shoulders, neck and wrists.

3. To keep your head aligned with your spine, pretend you are giving yourself a double-chin or you are up against a wall and pulling your head back against it.

4. When we train deadlifts, you may have seen a coach place a dowel or pole on a member’s back to have them connect their head, shoulders and tailbone to it while hinging. The same three connections should be seen in a plank.

PUT IT ALL TOGETHER!

Wrists under shoulders, actively drive your hands into the ground, double-chin, push up through the shoulders, squeeze your quads/front of your legs, squeeze/engage your glutes, and build tension in the legs by drawing the legs towards each other.

One final tension boost? Make it a STRICT PLANK by drawing your elbows/hands back as if you are on a rug and pulling it toward you.

5 Reasons to Get Fit THIS FALL!

Let’s be honest, there’s always a million and one reasons to get in shape, but this week we’ve got 5 major reasons to get fit THIS Fall!

1. Fighting the Winter Flu

Are you one to catch that winter cold? Is this then your excuse to not stay active when it gets cold? Exercising in cooler temperatures helps strengthen your immune system and decreases your chances of getting a cold during the wintertime. The cells in your immune system will love you for that and better fight off all bacteria!

2. Beauty of Autumn

Even though temperatures are dropping, it is also such a beautiful time of the year! Don’t waste these days sitting around and doing nothing. Enjoy that beautiful autumn weather by going for a walk or run. Maybe even take up snowshoeing or cross-country skiing!

3. Resist Fall Comfort Food

Turkey, pumpkin pie, hot chocolate…there are many unhealthy temptations during this time of year. However, if you stay active this season, your body will start to naturally crave healthier foods. Resist excuses. Resist temptations. Await results!

4. Make Use of an Empty Schedule

Did you have a busy summer and no time to work out? Then this is one less excuse you can use. Make the most of your time by eating healthy and exercising regularly. Invest time on your fitness now, and avoid Spring/Summer regret!

5. Get a Head Start on your New Year’s Resolutions

Studies show it takes about 4 weeks for the body to adapt to new lifestyle changes. If you start your workout routine now, you’ll not only be one step ahead of your New Year’s resolutions but also more likely to meet them.

Have a Fit Fall by building your immune system, health, and nutrition by being consistent in your workouts and sleep schedule, getting outdoors, using the extra “indoor” time to cook/prep, and ultimately setting yourself up for a strong start in the new year!

What You Need To Know About Your Muscles

MUSCLES!

You have 642 of them, you use them every day, but what do you really know about them? Knowledge is power if every aspect of life and training is no different – read on!

Opposing Muscle Groups

When talking about muscles sometimes it is easiest to think of a really simple one for starters, so let’s begin with those biceps being shown off up above! When you bend your arm, your bicep contracts and your tricep does the opposite (elongates) in order to let your elbow bend.

These are called “opposing muscle groups”. Our workouts need to cover all aspects of muscle training from the composition of muscle to how they perform.

Muscle Fibers

Muscle fibers are long and cylindrical; only about the size of a strand of hair! These fibers determine how much weight you can lift and for how many reps (think a bunch of hairs tied in a ponytail make up what a muscle looks and acts like).

There are two types of muscle fibers:

Slow Twitch

Slow twitch fibers are used for aerobic exercise and are very resistant to fatigue and are good for things such as longer distance running. The downside is, they don’t move very quickly (like if you suddenly need to sprint to the finish line). You train slow twitch fibers with higher repetitions, at a slower tempo, and with short rest times.

Fast Twitch

Unlike slow twitch muscle fibers, fast twitch fire very quickly but also fatigue quickly. Fast twitch fibers are used for things like sprints and heavy lifting. You train fast twitch fibers with explosive movements like the push press, kettlebell swing, and box jumps. This type of POWER training needs more rest and recovery time.

Are We All The Same?

NO! Every person has a different percentage of fast twitch and slow twitch muscle fibers, which is why some people tend to be naturally better at running distances than sprinting, or better at longer sets than short ones. Even within each person different muscles may be various ratios of fast and slow. For instance maybe your hamstrings are 60% slow twitch, but your biceps only 30%.

So, Why Bother Training?

You are born with a certain number of muscle fibers so you can’t increase the number of them, but you CAN increase their overall mass and strength.

Remember when we said there were TWO muscle fiber types? Well…technically that’s correct, but within “Fast Twitch” there is the potential to train for more short bursts of power or more endurance. Muscles literally change based on your activity and these hybrids will shift more toward slow or fast depending on your training. Train for your goals!

TRAINING GOAL CHEAT SHEET

Determine if your workout is designed to gain muscle size (HYPERTROPHY), strength, or power.

Hypertrophy training aims to fatigue the muscle fiber, which after proper rest will cause the muscle to grow larger. 6-12 Reps and rest 30-90 seconds. The focus is more about the process vs the actual load.

Strength (vs muscle size or power) requires a slower speed and lower reps (like 6 or less) with heavier load/weight.

Power training is similar to strength training, but speed of contraction becomes a factor as we want to generate as much power in as short a time as possible.

As you have seen this week, to get a fully balanced program to build muscle strength, size, and power takes a fine balance and a deeper understanding of how the body works. At Ellipse, you see Tabata, Declining Hypertrophy, Eccentric Training, Pause Training, and so much more. All the different formats and styles are to achieve RESULTS! If you can step through that front door and work to YOUR best, we’ve got the rest covered 😊

Julia’s Story and Transformation!

Julia’s Story:

I have been asked several times what am I doing? I have been working out at Ellipse Fitness Allouez for two years. I had seen the promotions to join previously and always thought of checking it out but never acted on it.

They had a promotion for 21 days program and I made the call. The day I signed up was the same day that a dear Aunt … Aunt Delores, my mother’s sister, passed away – September 15, 2017. My fun- loving cousin Kathy, Delores daughter, recently joined Ellipse and now we find time to attend kickboxing sessions together.

Fortunately, being older your memory goes so I don’t really remember much about the first few weeks. Of course, I did feel sore and could not believe how unfit I was. But I surprised myself that when the three-week program ended, I decided to keep going.

There were three reasons why I was able to keep going.

First, the members at the 9:00 a.m. session! They were and are very welcoming and supportive of each other. As I attended other times that is true in the other classes, too.

Second reason, the workout sessions are planned out and each day is different bringing challenges and fun. Kickboxing on Thursday is one of my favorite days.

The third and final reason of course on why many members including myself stay are the trainers. Supportive and nonjudgmental are the best words to describe them. You don’t have to be the best at any exercise and that was true for me. You do need to show up and work the best that you can that day and they will help you on your journey to get stronger and more skilled at the exercises.

I had not exercised much other than walking. My weight went up and down over the years. Growing up on a dairy farm I knew I had some muscles in there someplace from carrying those full pails of milk and throwing around bales of hay. Those years were replaced with desk jobs and less and less activity.

Our family history includes heart disease and diabetes along with my own mother’s passing of Ovarian cancer. I have been blessed with only a few health issues which includes two surgeries on my elbow which has developed into arthritis. So, the time seemed right to be more proactive in my own health journey. And that is what it comes down to is time. What you value is where you will spend your time, which includes the time you have to spend with family, friends, faith, volunteer work, exercise or what you think is important.

Once I got past the three weeks of the program, I found myself going 4 days a week and soon it was 5 and sometimes 6 days. The strength workout days do bring challenges for my arm and Cujo and other trainers are great at finding alternatives that work the same muscles.

Along with planned workout days they also have recipes and nutrition advice for weight loss and health. Ellipse trainers keep updated on what is trending in the fitness industry and are constantly educating members through personal tips at each class as well as on their social media outlets.

Since I started, I have lost 57 pounds and 60.5 inches.

I will admit that when I started, I did say to myself many times – “not sure I can do that exercise.” As the time went on and did what I could I began to feel more skilled to try it and continue to add more repetitions as well as weight that I was lifting. I enjoy and feel strong when I do pushups, Trx rows and rope waves.

The 100-workout challenge is a challenge to encourage members to get in the gym the second half of the year. The challenge starts July 1 and ends December 31. Making time to get to class has been a priority in my journey so was pleased to tie with Angie to reach that goal by October 30, 2018.

Another milestone was the four-hour fitness marathon that I completed as part of the Victory over Violence event this past March. Who knew I could or would want to exercise for that long of a timeframe? But I did!

I recently had lunch with a friend that congratulated me on my health accomplishments. She shared this thought with me … “what if you had not done this at this point in your life? Wonder what health issue or illness you averted by making yourself and your health a priority?” Something for all of us to think about.

If you have been on the lookout for a gym or fitness place that can help you reach your health goals and also a place to challenge you and have fun – Ellipse Fitness Allouez is that place. I am not an at home workout person and needed to go to a location for classes, people and motivation.

I am grateful to have found Cujo, Heather, Christine, Bry, Erin, Anna and Corrin. The trainer that I work the most with is Cujo and I am not sure I would have gotten this far without his nonjudgmental approach to fitness and his constant planning alternatives for members who need that to get started or to rehab from a medical injury. That allowed me to say “I can do that” and before I knew it, I was doing more complex moves.

I don’t think I have done anything extra ordinary so am pleasantly surprised that I am an inspiration in my journey. As Cujo and others can attest to I think this is taking me longer to get “there” than I thought it would. What I have found is that even with the ups and downs this is the first time I am confident of keeping the weight off and will continue on getting healthier.