Metabolism

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

 

 

 

 

 

 

Ellipse Fitness Talks Clean Eating at Werner Electric

FOR IMMEDIATE RELEASE
May 28, 2013

Ellipse Fitness Talks Clean Eating at Werner Electric

Appleton, WI. – Ellipse Fitness President Lisa Welko was a featured lunch and learn speaker at Werner Electric Corporate Office May 20, 2013.

Welko’s presentation covered Clean Eating and the importance of water consumption for fat loss and a rev’d up metabolism. According the Welko:

“I enjoy sharing helpful tips and strategies to help people make better food choices, increase their metabolism and lose unwanted pounds. It’s an important topic especially since we are approaching the summer months. There are a lot of misconceptions about how you can safely and effectively increase your metabolism and lose body weight. This is great opportunity for people to learn a few techniques to help achieve their weight loss goals.”

Lisa Welko is heavily involved in the fitness industry and enjoys working with local businesses to share her knowledge. She is a best selling author, featured speaker and a regular participant on the Fox morning television program Real Milwaukee.

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

keywords:

Ellipse Fitness, Ellipse Fitness Franchise, Lisa Welko, Metabolism

Ellipse Fitness Talks Metabolism at Menasha Corporation

FOR IMMEDIATE RELEASE
May 15, 2013

Appleton, WI. – Ellipse Fitness President Lisa Welko will be a featured speaker at the Menasha Corporation Lunch-n-Learn series scheduled for May 16, 2013.

Welko’s presentation will focus on one of her favorite topics – helping people learn how to safely and effectively increase their metabolism. It’s designed to teach people the importance of the concept of metabolism, and how they can make changes in their daily eating and exercise routines to improve their fitness and weight loss results. According the Welko:

“There are easy ways to increase your metabolism through your food and beverage intake. I love sharing the knowledge we’ve learned at Ellipse to help others make positive changes in their lives.”

Lisa Welko is heavily involved in the fitness industry and enjoys working with local businesses to share her knowledge. She is a best selling author, featured speaker and a regular participant on the Fox morning television program Real Milwaukee.

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

 

Ellipse Fitness Talks Metabolism at J.J. Keller

FOR IMMEDIATE RELEASE

March 5, 2013

 

Ellipse Fitness Talks Metabolism at J.J. Keller

Appleton, WI. – Ellipse Fitness President Lisa Welko will be a featured speaker at J.J. Keller & Associates Corporate Office on March 11 and 12, 2013. 

Welko’s presentation will focus on one of her favorite topics – helping people learn how to safely and effectively increase their metabolism.  It’s designed to teach people the importance of the concept of metabolism, and how they can make changes in their daily eating and exercise routines to improve their fitness and weight loss results.  According the Welko:

“One of our core principles is that life is NOT a perfect circle.  We all need coaching and accountability. Our goal is to help both our members and the surrounding community live happier and healthier lives.  This is something we are very passionate about.  We strive to help people not only get healthier, but feel better about themselves.”

Lisa Welko is heavily involved in the fitness industry and enjoys working with local businesses to share her knowledge.  She is a best selling author, featured speaker and a regular participant on the Fox morning television program Real Milwaukee.

 
 
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.

 

###

 

Contact:

Todd Weiss

Ellipse Fitness®

866 934 7167

todd@ellipsefitness.com

 


 


 

The Metabolic Effect & Large Group Training

This study was posted by my friends at The Metabolic Effect in North Carolina.  Here is a study that gives us insight to what it takes to change.  It asked a group of participants to exercise for 20 minutes at some point over the next week.

 

Group 1: Got the instructions above with no other details

Group 2: Were asked to exercise for 20 minutes in the next week and also given detailed information on how exercise helps reduce risk of disease.

Group 3: This group was asked to exercise at some time in the next week. They were also told what day, what time and given a specific location to do it.

 

Which group was most compliant?

Group 1= 29% did the exercise

Group 2= 39% did the exercise

Group 3= 91% did the exercise

 

What does this tell us about change and routines?

I like this study for what I would consider obvious reasons.  For one I LOVE group exercise, now called Large Group Training.  Although I’m involved in the programming at Ellipse and have a pretty large “say” in what we do and I can go to the studio even when it’s closed, my preference is STILL to go to the studio when it’s busy and take a class with other like minded people!  I like working out with a group and I like being told what to do in class!  Fitness can be a confusing subject and if you talk to 5 pros you could get 5 answers on what’s “best”. From yoga to functional to meat head lifting, the waters to navigate fitness can be choppy.  Unless you have A LOT of time to study and research, you’re bound to be confused, or worse yet…just walk away.  The other thing with fitness…you NEED to be open minded, because things change FAST! Crunches are out, planks are in. But now it’s no longer just holding a static plank, but we’re moving in the position, sometimes even lifting weight.

If you don’t have the time or patience to navigate all the fitness nuances out there, don’t worry.  Just take a great class and let someone else worry about the research.  Even if you’re traveling and can’t get near an Ellipse, you’ll never regret a work out, right?  Who knows, you may just be reminded of why you LOVE Large group training, too.

Metabolism – burn baby, burn!

Metabolism is the process in which our bodies convert food (fuel) into energy (glucose).  Every cell in our body needs energy to operate.  This includes cells of the heart, lungs, digestive organs, muscles, and brain.   The more work they do, the more energy they expend, and the faster our rate of metabolism.

Our resting metabolic rate, RMR (which is used interchangeably with basal metabolic rate, BMR), tells us how many calories we need to maintain our body at rest.

Our RMR accounts for 50 to 75 percent of our overall metabolism, and is mostly inherited.  Men burn calories faster due to more muscle tissue and therefore have a higher metabolism.  Adults experience a 5% decrease in metabolic rate each decade beginning at 40 years old, due to a decrease in muscle mass.

Metabolism can also drop with rapid weight loss.  The more weight we carry, the faster our metabolism because our body is working hard to sustain itself. When we cut calories by 20% or more, our metabolism will drop.  This is why it’s easier to lose weight at the start of a diet, and harder later on. When we lose significant amounts of body fat and muscle, our body needs fewer calories to sustain itself, which is why it’s so easy to regain weight after we’ve lost it.

So what’s the most effective way to increase the 25-50% of our metabolic rate that is within our control?

  1. Weight train 2-3 times per week.  Strength training boosts your metabolism in the long run because muscles burn more calories than fat.  A pound of muscle at rest burns about 40 to 50 calories a day, whereas a pound of fat burns only about two calories a day.  Therefore the more muscle you have, the faster you burn calories.
  2. Get cardio exercise 3 days per week.  Cardio training boosts your metabolism temporarily.  With any aerobic exercise, it’s important to raise your heart rate and sustain the activity for approximately thirty minutes.
  3. Eat a diet high in protein and fiber.  Protein and fiber take longer for your body to process than refined sugars and complex carbs.  This not only keeps you full longer, but also burns more calories in the longer digestion process.
  4. Drink water consistently throughout the day.  Drinking water helps your body flush out toxins and waste.  Studies also suggest that consistently drinking water can lead to a more active metabolism, regardless of dieting.

You are in control of 25-50% of your metabolic rate – take charge today!