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.


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!


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.






Are You Taking Fish Oil?

First of all, let’s discuss what Fish Oil is. Fish oil is jam packed with Omega-3 fatty acids that are derived from the tissues of oily fish. Ideally, you should take about 6 grams of Fish Oil everyday.

In creating this habit, you are aiding in reducing pain and inflammation in the body. Fish Oil contains Omega 3 fatty acids, particularly EPA, which has a very positive effect on your inflammatory response. We recommend taking fish oil as a key aid in combatting muscle soreness.

Fish Oil also has benefits for your cardiovascular health in lowering cholesterol, triglycerides, LDLs and blood pressure levels, while at the same time increasing good HDL cholesterol. Let’s not leave out that this all lowers your risk of having a stroke or a heart attack.

Research shows Omega-3 fatty acids break up clots before they can cause any damage.
Omega-3 fatty acids are “good fats” that are essential for optimal health. Like vitamins and minerals, omega-3 must be provided by our diet as it is not produced by our bodies. EPA and DHA are the active forms of omega-3 required by the body to perform vital functions.

If you have more questions about how to implement Fish Oil into your daily regiment or workout program, please consult your Ellipse Fitness trainer. It is essential that as you begin taking Fish Oil, you start slow and at a lower dose than 6 grams daily to allow your system to adjust to the intake of the fatty oils and absorb them properly.

Healthy Snacking

Coach Cujo at Ellipse Fitness Allouez started with us only last month! Since his first day, he has wowed us and graced us with his great knowledge. Cujo is ACSM certified as a Exercise Physiologist. Today, we’ve decided to share with you this awesome information Cujo brought to his studio in Allouez. Here’s what he had to say about HEALTHY SNACKING! (Save this information and use it to your advantage during cravings!)

“Healthy Snacking is almost imperative to master if you want to achieve your health and fitness goals. If you go through your workout with little or no food before and/or after exercising you won’t get the full benefits of the workout, and you’ll likely have more soreness and fatigue than you should. If your body begins ‘starving’ it will go into survival mode and pack on more fat from the meals you do eat. And finally, if you mentally deprive yourself of all your cravings you will eventually quit whatever routine you are building – or you will go crazy trying to stick to it!”

Here are a few tips for things people commonly experience:

1. Are you feeling light-headed or weak during or immediately following your workout?

Try having a snack with some healthy fats and carbs, but also a high level of protein 1 – 2 hours before your workout. This will ensure your body has the proper fuel to engage in rigorous physical activity

2. Are you suffering from extreme soreness for 24-48 hours following your workout?

Supplying your body with a source of complete protein immediately after exercise – within 1 hour, and the sooner the better – can often drastically reduce muscle soreness. If time and convenience are a limiting factor for you, try a BCAA (Branch-Chain Amino Acid) supplement that can quickly be mixed with water. During strength/power exercises your muscle fibers are literally tearing, and protein is required for them to recover and grow to prevent future muscle soreness.

3. Are you having a hard time putting your finger on what exactly it is that you are craving?

You may just be thirsty! Keep water near by and easily accessible at all times! Sometimes when you are dehydrated your body will send signals to eat what is in front of you, because it contains water! Water is 100% integral to a properly functioning body. If you are dehydrated, nothing from working out to excellent nutritional habits will help you achieve your goals!

Craving this? Substitute that!

Salty! (french fries, potato chips, etc)
Try some edamame (boiled and sprinkled with sea salt), raw snap peas (snow peas), or raw nuts! (roasted/salted nuts are ok too as long as you can control portions)

Greasy! (burger, hot dog, fried cheese)
Instead reach for smoked salmon or beef jerky – both of which don’t require refrigeration before opening! Also, a slice or two of cheese with some grapes or apple slices can just as well satisfy that craving!

Sweet! (you get the picture)
Chocolate? Try a couple small pieces of 50% or more Dark Chocolate! Cookies? A couple of figs or dates might do the trick. Ice cream? Try blending chick peas or frozen bananas with peanut butter and a few semi-sweet chocolate chips and vanilla extract for a healthier alternative.

Alcohol! (also bread)
Oatmeal or granola, nuts, or dark leafy greens can provide good substitutes for the micronutrients you might be craving.

Maybe you are just bored or need to unwind? Try a bath (add Epsom Salt for sore muscles!), go for a walk at sunset or any other activity that gets fresh air into your lungs, and if it’s too cold? Play a game with a friend, child or spouse that forces you to think a little!

If you find that nutrition is one thing that you keep getting stuck on, ask about our Results in 42 program! 6-weeks of working with a coach to get back on track and pick up some new tips along the way.

Fitness Tip of the Week: Sandbag Plank Drag

The Sandbag Plank with Drag is an awesome strength exercise for both the core and the shoulders.

1. Begin in a plank position with your feet wide apart and your sandbag to one side of your body.

2. Bring the opposite arm under your body, palm up, to reach the outside handle of the bag.

3. Drag the bag under your body (keeping your hips flush to the floor) and release the bag to the opposite side of your body.

4. Repeat with opposite hand.

To make this move more intense, bring your feet closer together or increase the weight of your sandbag. To modify this move drop to your knees.

Skinny Turkey-Vegetable Soup

Skinny Turkey –Vegetable Soup

2 Medium Onions, chopped
2 Medium Carrots, chopped
2 Celery Ribs, chopped
½ Cup Chopped Sweet Red Pepper
1 Tbsp. Olive Oil
3 Garlic Cloves, minced
4 Cups Water
1 Can (10 oz) Diced Tomatoes and Green Chilies, undrained
½ Cup Frozen Peas
1 Bay Leaf
4 Tsp. Sodium-free Chicken Bouillon Granules
½ Tsp. Dried Basil
½ Tsp. Dried Thyme
¼ Tsp. Ground Cumin
¼ Tsp. Pepper
¼ to ½ Tsp. Hot Sauce (optional)
½ Cup Uncooked Whole Wheat Orzo Pasta
2 Cups Cubed Cooked Turkey Meat
1 Tbsp. Minced Fresh Cilantro

Directions: In a large saucepan, sauté onions, carrots, celery, and red pepper in oil until tender. Add garlic; cook 2 minutes longer. Stir in water, tomatoes, peas, bay leaf, bouillon, basil, thyme, cumin, pepper, and pepper sauce if desired. Bring to a boil. Reduce heat; simmer uncovered for 15 minutes.

Cook orzo according to package directions; drain. Stir orzo and turkey into soup; heat through. Discard bay leaf. Sprinkle with cilantro.

Serves: 6
Exchanges: 2 Lean Protein, 1 Carb, 1 Vegetable, 1 Fat

PLANNING for the Holiday Feasts!

It happens every year about this time. The air gets nippier, the days get shorter — and the jeans you ROCKED this Fall may start getting tighter.

Ready or not, feasting season is here — that endless time of temptation that starts with Halloween candy and continues with Thanksgiving stuffing and pies, cookie exchanges and holiday party indulgences, and of course New Year’s toasts and dips of cream cheese concoctions.

Even beyond Jan. 1, there are Super Bowl chips (Green and Gold if you’re a PACKER fan!) and Valentine’s Day chocolate to contend with.

Basically, it’s a 4-month feeding frenzy!

Statistics for how much weight Americans tend to gain during the end-of-the-year festivities vary from 1 pound to 10, but it’s undoubtedly a tough time for anyone trying to eat healthfully.

And then there’s exercise. Add in the time demands of the holidays and the urge to stay inside because of the weather, and you have a recipe for more couch potatoes in the making.

With all this working against us, just how can we keep from overeating and under exercising during the frenzy?

Here are 5 tips to get you through the Holidays!

1. Make a date to work out! Find someone with like-minded goals and a similar schedule and commit to working out together 3-4x a week! The commitment to another can sometimes be the reason you roll out of bed instead of rolling over!

2. When visiting a friend’s house for their holiday buffet. Make only one trip and confirm that no food touches any other food on your plate! Controlling the portion sizes of those holiday indulgences will make getting back on track that much easier!

3. Enjoy a glass of ice water several times throughout the day! Ice water upon waking tells your metabolism “time to wake up”! Ice water before you leave for the party will help you have a feeling of fullness. Ice water between the spirits will cut down on the high calories of alcoholic beverages!

4. PLAN PLAN PLAN—Plan to eat healthy whenever you can during this busy season! Not only will you find yourself less likely to eat mindless calories, you can plan for indulgences and not deal with the guilt of over eating!

5. Don’t beat yourself up or GIVE up, based on one incident! Get back on track! Life isn’t a perfect circle! You’re going to go off track or mismanage a perfectly planned evening. Get over it! Wake up, drink your ice water, and get to the gym and MOVE ON!

The Final Truth

Try to maintain a healthy lifestyle both in and outside of the fall/winter-feasting season. Constant weight gains and losses can be harmful to your health and your psyche. 

The best way to survive the feasting season? Keep in mind that celebrations are really about family and friends — not food.

Naked Taco Seasoning

Naked Taco Seasoning

Taco Seasoning Recipe —2 TBSP Cumin*
5 TBSP, 1 TSP Chili Powder*
2 TSP Red Pepper Flakes*
2 TSP Garlic Powder*
2 TSP Onion Powder*
1 TBSP, 1 TSP Paprika*
2 TBSP, 2 TSP kosher salt
1 TBSP, 1 TSP black pepper

Add all ingredients to a small mixing bowl and combine. Return spice mix to an airtight container or empty spice jar. Per your taste, add 1/2- 1TBSP of this mixture to 1 lb of cooked ground meat. Add it in larger quantities to make taco flavored soups or add to Greek Yogurt for a high protein taco dip!  You should get 8-16 servings assuming you’re flavoring 1lb of meat. Add a label to your spice mixture with the amount to use “1/2-1 TBS per lb meat” so you don’t forget!

Note: This mixture is forgiving. If you’re out of something, leave it out. Also, this doesn’t contain flour or cornstarch, and it doesn’t call for adding water, so this won’t give you saucy meat, rather, flavored meat!

Ellipse Fitness Neenah Participates in Oshkosh Corp Health Fair


Oshkosh, WI. – September 27, 2012 – Ellipse Fitness recently participated in a health fair for Oshkosh Corporation.  This is part of the company’s strategy to promote health and wellness and build relationships with local employers in Appleton, Green Bay, Neenah and Oshkosh, WI.  This is the third corporate event the company has participated in since July.  Ellipse was invited by Oshkosh Corporation directly after being recommended by representatives of Pierce Manufacturing.

The fair was attended by many local health and fitness providers who serve both Neenah and Oshkosh area including YMCA, Anytime Fitness, Wheel and Sprocket, Fleet Feet and Coordinated Health Care.

During the event Ellipse representatives focused on educating Oshkosh Corp employees on the benefits of strength training, cardiovascular training and proper nutrition.  In addition, Ellipse highlighted several exercises to help improve core strength so employees could reduce back pain, feel better and improve the quality of their day to day living activities.

Ellipse Fitness is interested in participating in health fairs and is actively seeking speaking opportunities and to provide complementary workout classes similar to the boot camp that was hosted at McClone Corporation in Menasha earlier this month.

For more information on Ellipse Fitness, visit

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  For information about owning an Ellipse Fitness franchise please visit





Todd Weiss

Ellipse Fitness®

866 934 7167






Ellipse Fitness Provides Free Boot Camp for McClone Insurance in Menasha, WI


 Ellipse Fitness Provides Free Boot Camp for McClone Insurance in Menasha, WI

Ellipse Fitness recently provided a complementary boot camp for employees of McClone Insurance in Menasha.  The event was done in conjunction with the Warrior Princess Mud Run for which both McClone Insurance and Ellipse Fitness are corporate sponsors.

Menasha, WI. – September 17, 2012 – Ellipse Fitness recently provided a complimentary boot camp for employees of McClone Insurance.  This is one of many events Ellipse has provided in Neenah, Appleton and the Greater Fox Valley.

Speaking engagements and complementary fitness classes at health fairs and local corporations are an important part of Ellipse’s mission to improve the health and fitness in the community.  Over the last year the company has provided presentations on metabolism, weight loss, and fitness.  This November, Ellipse Fitness President Lisa Welko will be the key note speaker at the Fab Five Woman’s Expo.

According to Welko:

“If there is one thing we would like to do more of, it’s speaking to the community about the benefits of health and fitness.  There are a lot of people who want to learn more about how they can achieve their health and fitness goals.  This boot camp was a great opportunity for people to actually participate in a workout.  While many were exhausted, they had a lot of fun.”

The opportunity arose since both Ellipse Fitness and McClone are two of the many corporate sponsors for the upcoming Warrior Princess Mud Run on October 6th to support Harbor House Domestic Abuse Programs and end domestic violence in the community.

Since many race participants were looking to better prepare themselves for the event, Ellipse Fitness asked sponsors if their employees would be interested in a workout at their place of business.  McClone was quick to respond and several lucky employees go a chance to workout with Ellipse’s Fitness Director, Rebecca Blankfield.

The event was originally schedule for outside, however, it had to be moved indoors due to the weather.  The workout included many fun and innovative exercises including using tires, ropes, elasticity bands, and traditional weights.

For more information on Ellipse Fitness, visit

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  For information about owning an Ellipse Fitness franchise please visit





Todd Weiss

Ellipse Fitness®

866 934 7167