Metabolism

Multivitamins have NO effect on Heart Disease, Cancer or overall Mortality??

According to the medical journal “Annals of Internal Medicine”, there is no evidence that multivitamins have any effect on cognitive decline, heart disease, cancer, or overall mortality. Wait what??

However, adequate intake of vitamins/minerals from food and/or supplements IS necessary to prevent deficiency, promote optimal health, improve nutrient partitioning and promote fat loss and muscle gain.

Ditch The Multivitamin or Not??

Ideally, just supplement the specific nutrients you are deficient in. Avoid supratherapeutic doses of vitamins – doses greatly in excess of recommendations. And know what you are working with: low-fat diets for instance can inhibit adequate absorption of fat-soluble vitamins like A, D, E, and K. Perhaps your diet just needs a little tweaking; all of your vitamin and mineral requirements CAN and arguable SHOULD BE met from actual food intake by eating a variety of fresh fruits and vegetables.

If you struggle with medical ailments, check with your healthcare provider to see if specific vitamins or nutrients may need to be supplemented.

Taste The Rainbow!

…can we say that?

Vitamins are “any of a group of organic compounds that are essential for normal growth and nutrition and are required in small quantities in the diet because they cannot be synthesized by the body.”

We have overwhelming access to a variety of fruits and vegetables all year round, and there truly is no reason outside of a medical complication or deficiency that one should require a daily multivitamin.

If you use a vitamin/mineral supplement, look for one providing nutrients derived from whole foods. Be sure this includes natural forms of vitamin E rather than the synthetic versions. Vitamin A should come from precursors like carotenoids and not preformed retinoids for instance. Labdoor.com is an independent company that creates a quality score for label accuracy, product purity, nutritional value, ingredient safety, and projected efficacy!

**Check with your healthcare provider as special populations often need special consideration with supplemental vitamins. Those on blood thinners need to take precaution before adding in supplemental vitamin K. Those on a plant based diet might benefit from supplementing with iodine, vitamin D and vitamin B12. Those suffering from malabsorption syndromes will need to adjust their micronutrient intake accordingly. Always check with your healthcare provider before supplementing your diet.**

Vitamin D: The not-really-a-vitamin Vitamin

“Vitamin D” is actually the one vitamin your body is capable of synthesizing on it’s own! All you need is sunlight. Because of this you may meet your requirements for this vitamin with no effort at all in the Summer, but come Winter you may be totally deficient! (Especially for those of us in the North experiencing extended periods of below freezing temperatures and reduced daylight hours).

Getting adequate vitamin D can improve mood AND provide long-term protection against cognitive decline and bone deterioration. Many studies show that deficiency in vitamin D is also associated with increased susceptibility to infection and immune dysfunction!

https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3166406/

What to Eat, When to Eat, and What it Means for Your Workouts

Thankfully, it seems the era of fad-diets, fat-free, no-carb or other diets that entirely slash a whole category of macronutrients is coming to a close! But with that said, it is still difficult to find reliable information on proper nutrition! Let’s take a look at how eating factors into the effectiveness of your workouts, and maybe we can make sense of some of this.

“What should I eat before/after my workout?”

For most of us who exercise for health and not training for a high-level competition, our meals will contain some combination of high quality protein, high quality carbohydrates, healthy fats, and some fruit and vegetables 1-2 hours before and/or after your workout to get the maximal benefit. Whether it is “and” vs “or” will partly depend on the intensity/duration of your activity, daily caloric intake and what is on the menu for the rest of your day

Break it down for me: What’s important – and Why?

Protein can help maintain muscle size, reduce muscle damage, provide your bloodstream with amino acids when it needs them most, and helps you adapt to your exercise over the long term! But most people are at least somewhat aware of the importance of protein for strength training – what about carbohydrates?

Pre-Exercise carbs fuel your workout and help with recovery/muscle retention with even shorter, intense workouts. Post-exercise carbs however should come from whole foods like fruits and vegetables because these are better tolerated by the system than insulin-spiking refined carbohydrates and are just as good at restoring muscle glycogen over 24 hours.

Alright…but tell me more about “When”.

If you ate a normal-sized, balanced meal a couple of hours before training (or a smaller shake closer to training), then you have 1-2 hrs after training to eat your post-workout meal and still maximize the benefits of workout nutrition.

But if you are like many who work out early in the morning or directly after leaving work, and you ate only a small meal within the last 3-4 hours before your workout, or you are in a fasted state, then you should consume a meal within one hour after your workout to prevent a slowed recovery. A whole food meal pre/post workout provides many things including important phytonutrients that build muscle, supply energy, decrease inflammation, and boost recovery.

Ya know, it just isn’t the same for me!

You might be right! In the end, the total amount of protein and carbohydrate consumed over the course of the day is far more important to lean mass gain, fat loss, and performance improvements than any specific nutrient timing strategy. If you are a high-quality eater (you are only looking to tweak minor things) check out this infographic that further breaks down your meals by body type!

When in doubt, keep it simple and fill each nutrient slot:
Protein – Scrambled Eggs with veggies
Fat – 1 “thumb” of cheese
Carb – 1 slice of Ezekial toast or fruit

Now we’ve got some recipes to help make finding a well-balanced, complete meal a little easier for you!

Asian Scrambled Eggs:

Shake up your eggs with a few new elements like some incredibly healthy ginger root and nutritious snow peas!
Check the recipe here!

Classic Protein Pancakes:

Rolled oats, eggs, cottage cheese, fruit – these pancakes have everything you need to call them a complete meal!

Find this recipe and more on our previous blog post here!

PB & Chocolate Banana Shake:

1 scoop choc protein powder, 1 fistful of spinach, 1 banana, 1 “thumb” of peanut butter, and 8 oz choc unsweetened almond milk. Blend and enjoy!

Need even more ideas? How about Banana Cream Pie Oatmeal?? Peaches and Cream Omelet?? You can find those and MORE in Precision Nutrition’s Gourmet Recipes List!

The Year of YES!

Maybe 2018 should be deemed The Year of YES!

I think we have all had those days …

  • I walked by the dog the other day thinking I should take her for a quick walk, but I kept going to the couch. Have you ever done this too? I wonder if my tail would wag as happily as my dogs’ at the invitation to go on a walk.
  • My kids wanted to go to the park, but I tried to talk them out of it. I don’t want to just sit there when I could be getting things done.  They talked me into it anyway.  They wanted me to play with them.  I was tired so I sat on the bench and waited mindlessly scrolling on my phone.
  • The kids are glued to their iPhone or iPad so often that I can hardly get their attention. Suddenly I have two notifications pop up on my phone and immediately log in to check.  I’ve read about having technology blackout times to refocus on important things in my life.
  • I have friends that are always inviting me to one run or another. Most recently it was a mud run.  I was afraid I would make a fool out of myself, having them wait for me or even hurting myself.
  • My significant other comes home and asks almost nightly if I want to go for a walk. I’ve turned them down citing a long day, rain, cold, smog…
  • I turned down my neighbors invite to come over to swim in their pool because I was worried that I would actually have to show up in a swimsuit.

I could be wrong, but I don’t think I’m alone here.  All these scenarios can be and are often very real.  What if we said yes just a little more often?

Fitness isn’t some crazy lifestyle requiring hundreds of hours in a gym, extremes in food or special equipment that costs thousands of dollars.

Fitness is a hundred simple choices a day that we have to make anyway.  Walk the dog or kick back on the couch? Throw the ball around with the kids or scroll a small screen?

Eat an apple or eat a cookie? Drop into the gym a few times per weeks with a friend or make an excuse not to go?

The foundation of fitness can be easy. We simply do the stuff we have to do anyway everyday a little differently.  We have to eat, so let’s eat some good food instead of pulling through that drive-thru on the way home.

The kids will do what we do. If we move, they move. If we sit, they sit.  Let’s set the tone for an active life that will propel them into adulthood.

Simple walks a few times a week with our spouses can at least give us time to communicate uninterrupted or at its best assist us in earning a few more quality years together.

Fitness can be easy. Just move every day until you can’t.

And if you move every day you will most likely have many more days in your life to spend with your loved ones and to do that “when I retire”.

Let’s make 2018 the year of YES!  SURE!  I’M IN!

Christmas Workout

As we wrap up another year, we could not ask for a better group of people to call our Ellipse family/community.

Although Ellipse Fitness isn’t open today, that doesn’t mean you can not get a great workout in today (if you want!).

Below is our gift to you. A Christmas workout!

So, grab your mom, dad, sister, uncle, cousin, significant other, niece, nephew, and do this holiday workout together or stash it for a snowy day!

70 Speed Skaters

60 Jacks

50 Speed Squats

40 Pogo Jumps (think fast jump rope feet)

30 Lower Body Mountain Climbers

20 Pushups

10 Burpees

1 Turkish Getup

Merry Christmas, Happy Hanukkah, Happy Kwanzaa, and Happy Holidays!

Set Yourself Up For Holiday Success!

Here at Ellipse Fitness Training Center we wish you and your families a very happy holiday! As this season comes to a close we have a few last minute tips, tricks and reminders to help you stay on track with your goals!

Maintain a regular schedule – Try to not to veer off your normal sleep, eat, and workout schedule during the busy holidays! Illness is opportunistic with large jumps in nutrition, sleep, and/or workout routines, so remain consistent to lessen your likelihood of getting sick. If you know you will be feasting at dinner, have a lighter balanced lunch like a salad with grilled chicken.
During busy times, try to schedule your days out ahead of time to maximize your time and keep those important appointments with yourself too!

Give to others – The holidays can be, for some, a stressful time. One thing that can put the holidays back in perspective is gratitude and giving to others. Let’s all find a way to help others this holiday season! There’s still time to ring bells for the Salvation Army, help out at a soup kitchen, cook a meal for a shut-in neighbor, shovel someone’s driveway after a snowstorm, and rekindle that feeling of doing something good. Remember all the blessings that are bestowed on our own lives.

Eat your meat (protein) – Our friends over at Examine.com concluded a recent analysis with this sentiment: “Since you’re going to splurge on food, focus your overeating on protein-rich foods. Not only does this have the greatest likelihood of minimizing fat gain during the overeating itself, but protein’s well-known satiating properties might help reduce overeating to begin with. As a bonus, if you are looking to manage blood sugar levels, eating protein before starchy carbohydrates has been shown to reduce post-meal blood glucose and insulin responses.“
Check out the full article here: https://examine.com/nutrition/meta-minimizing-fat-gain/

Seek out the better alternatives – Instead of the spinach and artichoke dip, think guacamole and salsa with vegetable crudites (remember? Bite size cut up veggies!). Instead of the pigs in a blanket, seek out the shrimp cocktail or meat kebabs. Bring your own healthier dessert! Here’s a super simple one:
Baked Apples
Core 2 honeycrisp apples and fill with stuffing (Mix 1 T walnuts, 1 T raisins, 1 T dried cranberries, ½ t cinnamon, ¼ t nutmeg).
Place apples in a loaf pan w/ ¼ c water on bottom and cover with foil. Bake at 350 for 20-30 minutes until apples are tender!

Bring a dish to pass – Plan ahead! Ask if you can bring a dish to your next outing. Bring something that you know you can eat that is still a healthy option. Try some of these appetizers from previous blog posts:

Spinach dip made with cottage cheese and greek yogurt

Fresh Fruit dip made with applesauce and yogurt

Ellipse Classic cottage cheese ranch dip

Relax and recharge – As the hustle and bustle picks up in these last days before Christmas, give yourself permission to relax. Sit back with your kids, significant other, pets – whomever – and watch a movie, play a board game, or simply enjoy each other’s company. Give yourself permission to do something non-productive for a while to re-center and recharge. When you are feeling at your best you are at your best for those around you too. Thank you for taking time for yourself and recharging with Ellipse Fitness! Happy Holidays!

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!

Fitness Tip of the Week Kettlebell: Squat/Press

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

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

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

 

Please stop dieting!

Please stop dieting!

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

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

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

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

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

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

So what’s the best diet to use?

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

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

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

Are You Skinny-Fatter?

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

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

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

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

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

It’s a terrible look and a vicious cycle.

Only by stopping muscle loss can you avoid that fate.

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

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

Fitness Trend: High-Intensity Interval Training

FOR IMMEDIATE RELEASE

June 18, 2013

 

Fitness Trend:  High-Intensity Interval Training

Appleton, WI. – Looking for a way to add variety to your exercise plan while taking your fitness to the next level? Then look at High-Intensity Interval Training (HIIT).

According to the American Council on Exercise, HIIT is a cardiorespiratory training technique that alternates brief speed and recovery intervals to increase the overall intensity of your workout. HIIT is used by athletes and everyday exercise enthusiasts to reach performance goals and enhance fitness and well-being.

How does it work?

Most endurance workouts, such as walking, running, or stair-climbing—are performed at a moderate intensity, or an exertion level of 5-6 on a scale of 0-10. High-intensity intervals are done at an exertion level of 7 or higher, and are typically sustained for 30 seconds to 3 minutes, although they can be as short as 8-10 seconds or as long as 5 minutes; the higher the intensity, the shorter the speed interval. Recovery intervals are equal to or longer than the speed intervals.

What are the benefits of HIIT?

The payoffs of pushing yourself with HIIT are plentiful, and include:

Significantly increased aerobic and anaerobic fitness

Decreased fasting insulin and increased insulin sensitivity

Reduced abdominal and subcutaneous (just under the skin) fat

The surprising thing about HIIT is that it involves such a small total amount of exercise. By including HIIT in your exercise plan, you can realize remarkable results in a short amount of time, which is good news for busy people.

Is HIIT safe?

High-intensity exercise of any type brings with it a higher risk of musculoskeletal injury and cardiac events. But along with healthy subjects, HIIT has been studied as a training method for people with heart disease and congestive heart failure. Under clinical supervision, subjects were able to tolerate high-intensity intervals without negative effects. Most importantly, they experienced bigger improvements in cardiovascular function compared to those undergoing continuous moderate-intensity training.

The bottom line? HIIT may or may not be safe for you. Check with your health care provider before adding it to your exercise plan.

 

About Ellipse Fitness®:

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

 

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Contact:

Todd Weiss

Ellipse Fitness®

866 934 7167

todd@ellipsefitness.com