kettlebell

100 Workout Challenge 2019!

100 WORKOUT CHALLENGE STARTS JULY 1!

Get 100 workouts in before 2020 and win big!

Not only do we offer a little incentive, but you will win big results, heaps of confidence, and a newfound drive to be your best self!

So many of our veterans started out with a 100 Workout Challenge and they are STILL going strong years later! Sound Unattainable?

*At just 4 workouts per week you will hit your 100 by New Years – with a couple of slush days to spare!*

*Are you a “first or last” competitor?? At 6 days a week you can crank out 100 workouts before HALLOWEEN! Think you’re up to the challenge?

Green Bay area:  SIGN ME UP NOW!

St. Louis area:  SIGN ME UP NOW!

 

Members need only pick up a card at the front desk.

See yourself in the mirror the way you dream to see yourself in your head!

Ellipse Basic Movements 101

There are several foundational movements that our training program is centered around here at Ellipse Fitness, and we want to take a moment to break these things down for you. It is ALWAYS most important that we clean up our movement patterns and move functionally BEFORE we consider adding heavy loads.

STRENGTH TRAINING

Packing The Shoulders

Kickboxing, presses, pushes (whether it’s push ups or even while lying down for a chest press) are all better, more stable, and safer when the shoulders are packed.

Try this when standing: push your shoulders as far down and away from your ears as you can, tucking your shoulder blades into your back pockets. Packing our shoulders is easiest to feel and perfect with a farmer’s carry. Roll them back and down as far as you can.

Kettlebell Swing

Kettlebell swings are a dynamic and explosive hip hinge. There are no arm-lifts or squats in a kettlebell swing. Keep the kb swinging through upper thighs; somewhere above the knees. As it drops toward the knees the back becomes at risk and there is more squatting involved. For single arm? We are not looking for rotation, but maintaining alignment with an offset load.

Shoulder Press

A Shoulder Press and Push Press are DIFFERENT! A push press is started by a “push” from the legs; creating momentum. The point of a push press is to push past a “sticking point”.

When a shoulder press is called for, do a shoulder press…maybe just that last rep that you can’t quite complete can be assisted with a push. Shoulder press, also called an overhead press, should be completed with core engagement.

Squats

Squats are best performed when thinking about the feet first and work up. Set your feet slightly wider than shoulder width. Grip the floor, putting pressure on the outside of the foot, but also driving through your big toe. Drop your torso between your hips. Come out of the squat by pushing through the outer heel, driving the knees out and tucking the tail (think pointing your belt buckle toward your chin) and breathing into your lower back.

Split Squat

Although there are similarities to a squat, a split squat requires more balance, stability, coordination, and single leg strength. Try this! Start is a kneeling position. Your legs will have two 90 degree angles. From there, stand! Come back down to just a hover or feather touch to the ground. Too intense? Stack a pad or two under your kneeling stance to reduce how deep you have to go.

Pushups

Love them or hate them, Push Ups strengthen our chest, shoulders, triceps, and core (when properly engaged). Not sure you are engaging your core during a pushup? Try a Hand-Release Push Up. Start your body on top of a stacked airex pad or two (or 3!). Hands on either side of the pad, elbows at 45 degrees.

Step ONE: LIFT the hips/engage the core. Then and only then, push through the hands to your full pushup position. Reset each time to perfect your form.

Hollow Body Hold

The hollow body hold is a foundation movement patterns from kickboxing, to squatting, to slamming balls on the floor. Knowing how to properly hold the hollow body position will stabilize your core and not only improve your performance, but also keep you much safer (especially your back) along the way! TIP: When fully contracted, your upper torso will lift upward slightly, but it’s only from the flattening of your lower back. You do not crunch. Imagine a strong, engaged position hanging from the pull up bar.

Bicycles

Start with the contraction of a hollow body and THEN begin your bicycle movement. The shoulder blade will peel off the floor. The upper body movement comes from that “peeling”, NOT the reaching of an elbow. Keep the elbows wide and drawn back. Your bicycle legs should move more like stairs than a bike.

KICKBOXING

Boxing/Guarded Stance

Start your boxing strong with a proper guarded stance. You can test your strong stance by having someone giving you a little shove from each direction…you shouldn’t tip! Try it on your friends – with a warning! Your shoulders are packed in guarded position, and hands fisted by the cheek bones.

Pivots

Pivoting in boxing is crucial from a safety standpoint! Pivot your foot so your hips are squared to the bag. Your ankle, knee, hip, and shoulder will all be in alignment and you’ll be fully facing the bag. In the end, this not only keeps you safe, but you’ll also get the full power of your hip into your punch and engage more core muscles. Make sure to come back to the guarded stance after each punch and kick!

Round Kick

A round kick starts with the upper leg elevated and the lower leg parallel to the floor; the chambered position. The foot on the floor is turned out slightly. Aim with your shin, not your toe. It’s the snap the gives the most power to the kick. A repeating roundhouse kick will demonstrate the amount of balance and control needed for a well-developed kick. Chamber your leg and fire!

Boxing Punches

You hear the cues in almost every boxing class, but have your punches improved over time? Do they feel more stable, powerful, controlled? Go for an ALMOST full extension. Tighten your fist (pretend you are actually punching someone), turn the palm of your hand down toward the floor, and strive to connect with the pointer finger and index finger.

Visualization in boxing works wonders. If there was someone in front of you and you were punching, would it be with a loose hand? You can get as much or as little as you want out of a boxing workout based on what you put into it, and we don’t mean faster speed!

The Shocking Truth About Domestic Abuse and How You Can Help!

THIS Saturday, March 30th 2019 is our 12th annual Victory Over Violence 4-hour fitness marathon benefiting our local domestic abuse shelter!

100% of proceeds will go toward our local domestic abuse shelter. In 2018 Golden House (Allouez studio donations will go towards The Golden House of Green Bay) helped 1,192 women, men and children find safety and support AND they even provided shelter to 365 people – 200 of which were children!

You can help! Even if you can’t participate in the actual, cash and goods donations for VOV 2019 are so welcome and appreciated!!

Why Your Help Is So Important:

• Did You Know? 29% of women and 10% of men in the US have experienced rape, physical violence and/or stalking by an intimate partner.

1 in 4 youth nationally report verbal, physical, emotional or sexual abuse each year.

1 in 3 teens have experienced dating abuse.

• Most local shelters funding looks like this: 1/3 from grants, 1/3 from government funding, and 1/3 from fundraising through people like you and events like Victory Over Violence. They need our help!

• In 2018 – 4,789 helpline calls were answered, and an average of $346.90 was spent per family to secure safe, stable housing. The average stay at these types of shelters is 30 days.

Shelters like the ones we support with our Victory Over Violence fundraiser work wonders for the community and specifically for people and families suffering domestic abuse.

However, outreach AFTER finding shelter at one of these facilities is one major component they have identified as a service that is needed far more. This requires more funding as they are stretched to their limit currently, so let’s get together and give them a helping hand!

Learn more about your local shelters and if you are in St. Louis or the Green Bay area you can follow these links below!

St. Louis “A Safe Place”

Green Bay “The Golden House”

10*20*30 Workout

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

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

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

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

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

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

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Why on Earth Do We Keep Lifting These Heavy Things??

It is frequently thought, pondered, and questioned, but often this question is not directly asked. Recently a former member inquired:

Why does we push heavy lifting here at Ellipse Fitness?

We can start with the 7 basics that most fitness professionals, weight loss experts, and physical therapist agree with.

7 Basic Reasons to Strength training and Lift Heavy

1. Builds confidence.
2. Burns more fat.
3. Strengthen bones.
4. Builds and strengthens muscles.
5. Prevents injury.
6. Improves endurance.
7. Defines the shape of a human body.

Enough said. Let’s just lift heavy, right? If only it were that simple…

The 4 Problems with Heavy Lifting

1. The term heavy is subjective. For so many of us, our body weight is heavy enough until we can move through the entire range of motion for any prescribed movement pattern. (That is semi-fancy trainer talk for perform an exercise, like a squat, correctly and without a load)

2. Adding a load and knowing when to increase it is confusing. Start small and increase minimally overtime. Increasing weights 2.5% each week or two can deliver amazing results overtime. The key is consistency. One heavy session is more likely to cause soreness, pain or injury as opposed to a progressive training program. Earning each pound added to any movement is required. Try adding load in small increments over the course of 4 weeks.

3. Fear of bulking up is something women tend to worry about more often than men. Some trainers respond with a line about women not having enough testosterone to bulk up, but the problem with this statement is not that it is entirely untrue – which is is. The problem is that the statement doesn’t even address the concerns of the client! Some women do build muscle fast and feel like they are bulking up. Many factors can be considered in this situation. Consuming too many calories, lifting too heavy too soon, etc. Accepting myths about women that change your perception like the “long, lean Pilates look.” That’s not real! We can’t lengthen muscles! These muscles are as long as they are going to be for adults. What we can do is tone and strengthen and maybe most importantly improve your health and quality of life.

4. Lifting as heavy as possible is not recommended every day. Discuss with your trainer how often you should lift heavy, max out, or PR (Personal Record). Muscles need recovery time to avoid injury. Limited recovery time is one of the most prominent issues we see. We are impressed by those who want to give 110% all the time. Inspiring? Of course. Smart? Maybe not always. Proper nutrition, sleep, stretching and foam rolling, and rest is the realm in which our bodies get stronger. Think about it. Lifting heavy causes fatigue and muscle soreness. We cannot, and should not, lift as heavy as possible again until we are fully recovered.

Program design plays a pivotal role in increasing muscle strength and endurance, changing the shape of our bodies, and fat loss. Ellipse Fitness provides many opportunities, on various days of the week, to lift heavy. When scheduling your sessions or selecting your weights on any given day, decide which day is best for you to lift heavy based on what physical activities you’ve planned for the rest of the week, whether you have time to eat a high quality meal near your workout, whether or not you expect to get a full night of sleep, etc. Discuss with your coach/trainer. Goal setting sessions are always available to our members.

Small group sessions allow our members to make strength training a priority. These sessions are available several days a week to ensure that we can get and stay strong. Custom programing is available for our members who have specific goals or limitations.

How heavy is heavy?

I don’t want to be a body builder. Do I really need to bench press my weight?

I don’t like Turkish Get Ups. Why do we do them?

I heard a loaded carry should be 75% of my body weight for 100 yards. Is this true?

We will find many landmarks for activities such as these. It is important to train the body to maintain strength. Once we stop challenging ourselves or even just visiting our perceived limitations, we begin to lose strength and definition. Our work capacity lowers. Our ability to get up and down off the floor weakens. We lose strength. We fall. We break bones. We gain fat. We lose confidence.

WHY should we lift heavy?

Because we can, and because it will ensure that we can into the future.

Ready…Aim…Higher!

Goals! You just gotta have ’em!

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

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

Set a Deadline!

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

Write it Down!

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

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

Be Prepared to Sacrifice!

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

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

Confide in Someone!

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

List Action Steps!

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

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

The Inside Scoop (Part II)

Welcome back to day-to-day life for those of you who’ve been traveling or “Up North” as they say here in Wisconsin! We hope you all had a great 4th of July, and we know many of you haven’t made as many workouts as is routine this week so you will definitely want to read on to see what you missed during this week’s educational series!

Every day our workouts are a little bit different here at Ellipse Fitness, and we wanted to be sure that all of our members have some understanding of what we are aiming for with our workout programming. Here is our day-by-day look for this week:

(Monday)
Metabolic Conditioning in the broadest sense is a work:rest ratio implemented to elicit a specific response from the body. Different work to rest ratios call upon different energy systems of the body and help us work towards different goals (i.e sports performance, reducing body fat, increasing endurance). The key to getting the most out of “Met Con” is to push as hard as you can through the work period – “GO, GO, GO!” This increases your EPOC (excess post oxygen consumption) after your workout so you can continue to burn fat hours after your session is over!

(Tuesday)
Energy Systems: Ready? It’s about to get a little nerdy up in here…
Tuesday boxing combines cardio and strength. By combining both formats we can recruit all three energy systems (phosphagen, glycolytic and aerobic), boost metabolism, help prevent injury, and break the monotony of standard training protocol while still achieving significant results. The phosphagen system provides energy for all-out type exercises you can only do for 10 seconds or less, the glycolytic system is our intermediary system so to speak – for exercises lasting 30 seconds up to a few minutes minutes, and the aerobic system is utilized for those movements you can sustain longer.

(Wednesday)
HYPERTROPHY!! So much of what we design our workouts around revolves around muscle hypertrophy. In the simplest terms, this means “building muscle”. Hypertrophy includes both the ability to store more glycogen (stored glucose that is mobilized during the above-mentioned glycolytic cycle) and increase of myofibril size (the actual size and strength of the muscle fiber). We want to build more muscle for many reasons, not the least of which are an elevated metabolism and a less injury-prone body!

(Thursday)
High Intensity Interval Training (HIIT) has been shown to offer greater benefits to your heart than moderate, steady-state workouts, and it is extremely effective for achieving fat loss, increasing endurance, decreasing blood glucose levels and promoting EPOC (Excess Post Oxygen Consumption). EPOC means your metabolism is elevated and you are burning calories/fat for hours following your workout. But there is a catch! During the peak times of the workout you have to push yourself to the limit to truly reap all the benefits of HIIT!

(Friday & Saturday)
Periodization may very well get its very own blog post dedicated to it in the future, because this here is a major piece of what separates a decent exercise routine from an exceptional one. We look at periodization on a day-to-day level, but also on a much broader scale with the understanding that many of our members are here for life! And while it is important to exercise throughout your life, if you just do the same movements the same way over and over and over and over and over…you get the idea…it will eventually lead to imbalance, chronic pain, boredom and most likely injury.

Periodization is a plan. Planned progressions to prevent plateaus. Planned management of fatigue to achieve continual muscular adaptations. Planned program design to avoid repetitive stress which can result in over-training and can set you back months or more.

Results at Ellipse Fitness come from our careful planning and management of your training program. To get the best results from your Ellipse program, arrive early to foam roll and warm up properly, understand the goal of the day’s workout, work to your full potential during the session, and then recover properly after you leave by eating well, getting enough sleep, and balancing stress. The program can’t work quite as well as it is designed if you don’t also do your part – and THAT is why we are stronger together, healthier together, and better together!

Fitness Tip: Kettlebell Single Arm Squat Push Press

Kettlebells were developed in Russia in the 1700s and are holistic in their nature in that they work several muscles simultaneously.

The Kettlebell Single Arm Squat Push-Press engages and strengthens the lower body, the core and the unilateral shoulder.

Start standing with your legs slightly wider than hip width apart and the kettlebell between your feet with the horn of the kettlebell horizontal.

Next hinge back at the hips and keep the back straight as you squat down to reach the kettlebell with your palm facing back.

To begin, dead clean the kettlebell from the ground straight up the center of the body to the chest in a rack position, keeping the upper arm next to the body, the wrist straight and the grip on the kettlebell relaxed.

Then squat down with the kettlebell locked into the shoulder and as you drive through the heels out of the squat, press the kettlebell overhead and finish with the palm facing forward.

Then bring the kettlebell back to the rack position at the chest and repeat your squat push-press.

Fitness Tip: Kettlebell Bottoms Up Reverse Lunge

Many sports such require overhead action such as throwing a ball, however many athletes struggle with the overhead postural stability that’s required to excel in their sport.

One of the most effective ways to train overhead postural stability is with an unstable overhead load such as the Kettlebell in the Bottoms Up Reverse Lunge.

1. Begin standing with feet hip width apart, holding the kettlebell by the horns in the bottoms up position.
2. Next straighten the elbows extending the arms overhead.
3. Once your arms and trunk are stabilized, alternate stepping back into a reverse lunge, pausing at the bottom before returning to your upright position.

To modify this move:
1. move to a stationary lunge
2. decrease the load

To intensify this move:
1. increase the pause time at the bottom of the lunge
2. simultaneously lunge while you overhead press the kettlebell
3. increase the load
4. move to a single arm position with the kettlebell

Fitness Tip: Kettlebell 2 Arm Swing

Kettlebells were developed in Russia in the 1700s and are holistic in their nature working several muscles simultaneously.

The two arm Kettlebell swing develops strength, endurance and coordination using mainly the glutes and hamstrings for power, while also engaging the quads, core, deltoids, low back, and lats for stabilization.

1. Start with the Kettlebell in front of the body and feet about hip width apart.

2. Grab the KB with 2 hands. With your chest up and back straight, hinge back at the hips, bending the knees and bring the Kettlebell between the legs and behind the body until the forearms are between the thighs.

3. Keeping the big toe pressed into the floor, drive the hips forward, and straighten the legs, propelling the Kettlebell forward to approximately shoulder height.