How are your New Year’s Resolutions Going?

Revisit your goals!

We say it often. Write them down. Cross them out. Highlight them. Whatever you can do to make them more tangible – more real. Because that is the secret…there is no magic, there is no trick (not one that works anyways) to realizing your goals. Write down attainable goals somewhere that you will walk past them several times a day, interact with your list when progress is made – or when you feel stagnant! Write little sub-goals under your major goals that will help point you in the direction of them, for instance:

Goal: Run a marathon
a.) buy proper footwear
b.) run 1/2 mile today
c.) run total of 2 miles this week
d.) run 5 out of 7 days next week

Or get creative with something like this!


The reason we are urging you to revisit your resolutions this week is because this is the time of year when your life gets back to normal. You settle back into a routine after Summer insanity, and that is a great time to implement new habits, to set goals, to re-focus.

There is one thing in particular that we are asking you to focus in on right now, and that is to take care of YOU! So in case you have surpassed all your New Year’s Resolutions – or maybe you have just forgotten them altogether – we’ve got a whole set of resolutions for you to adopt into your routine!

1. Workout
Make your workout a priority! This one is a little bit obvious, but being consistent with your workout routine will increase your overall energy and lead to better food choices as well as better sleep.

2. Sleep
Speaking of sleep – this too should be a priority! Plan for 7-8 hours of shut eye each night, and start winding down one hour before you intend to be asleep in order to avoid sleeplessness. TV before bed is one common mistake a lot of people make, but that intense stimulation actually makes it more difficult for your mind to relax – especially those crime shows! Cut it out!

3. Floss
This is an easy way to start taking care of yourself in a big way! Have trouble remembering to work it into your routine? Try keeping floss in the shower to make it part of your bathing routine.

4. Hydrate
One of the most important things we can do to take care of ourselves is to drink enough water. Being dehydrated affects your cognitive ability, your performance, and even your skin! Feel AND look better just by drinking adequate water. Spread it out throughout the day though! Trying to catch up on all your fluids for the day at once can lead to discomfort or in rare cases hyponatremia.

5. Take a multivitamin
If your diet throughout the day does not consist of a wide variety of foods in all colors of the rainbow, most likely you could benefit from a good multivitamin supplement. Place them somewhere you will see them every day and pop one as your insurance policy that you are getting everything your body needs to function optimally.

Make yourself a priority! Remember: if your cup is empty, you cannot fill anyone else’s. If you don’t take care of yourself regularly, you won’t be able to provide adequate care for anyone else.

Hack Your Summer with these Cool Tricks

Are you ready for fun in the sun??

But really, are you ready for all that comes along with that? The beautiful weather lures us out in the heat, but lurking everywhere all Summer long are cold, sugary temptations like ice-cream and popsicles! And spending all that extra time out in the sun is sure to affect your hydration – which as we’ve learned in the past has drastic implications for our health and fitness goals.

But fear not! We have some great tricks you can use this Summer to keep you cool, well hydrated and most importantly satisfied all Summer long without boosting your sugar intake.

Protein-Packed Coconut Popsicles

Few things are more satisfying than an ice cold popsicle on a hot, dry day! Boost your protein and energy with this delicious alternative to popsicles containing all kinds of additives, preservatives etc. It’s super simple!

– Blend 2 Scoops of Bio-Whey with 1 Can Full Fat Coconut Milk
– Pour into popsicle molds and serve frozen

Frozen Grapes

Hands down one of the easiest ways to cool down with a delicious treat is to freeze your grapes! Wash beforehand and pat dry so they don’t all clump together. Put in the freezer and enjoy them straight out of the icebox! Or if you want a slushier texture let them thaw a couple of minutes before eating.

Protein Packed Yogurt

Greek Yogurt is another great way to keep cool, and you can boost the flavor and nutrition by mixing in a scoop of Bio-Whey and 1-2 tsp of water to thin a little. 37 grams of protein come packed into this combo!

Stay Well Hydrated

Like the glue that holds together all of your sound nutrition choices, hydration is essential for ensuring your body is working properly and handling the nutrients you are giving it in an effective way! If the taste of water just doesn’t do it for you, consider flavoring it with some citrus! And if carrying a lemon around with you is not really your thing…maybe try something like True Lemon. True Lemon contains no artificial sweeteners, real fruit flavor, and no preservatives; their new crystallized citrus comes in lemon, lime, grapefruit and orange flavor.

Tired of the ice melting in your water bottle within moments of stepping outside into the hot sun? Fill it half full and freeze your bottle over night lying on it’s side. That way when you fill it up the long, vertical ice cube will keep your water refreshingly cold much longer!

Now, no Summer post would be complete without a suggestion for the grill, so save time and flavor up that boring chicken! Before freezing your chicken, toss in your marinade! As the chicken thaws it will be soaking up the tasty flavors. Try lime juice, soy sauce, and ginger OR a lemon juiced w/ zest, garlic, olive oil, thyme, and salt/pepper.

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.






Training Rope: Grappler Throw

Looking for one move that is both full body strength and great cardio?  Look no further than the Training Rope Grappler Throw!   This move not only burns through major calories in a short period of time, but also strengthens and tones the shoulders, legs and core simultaneously!

To begin, face one end of the room in a forward lunge holding both ends of the rope in a hammer grip with palms facing each other and the ends of the rope facing up.  Then swing both ends of the rope up and to the other side of the room, as you pivot and lunge towards the opposite side of the room.

Training Rope Grappler Throw 1 Training Rope Grappler Throw 2 Training Rope Grappler Throw 3


Resistance Tube: Single Arm Triceps Extension

Trying your best to hide those upper arms under long sleeves this fall?  Eliminate the jiggle with this awesome and effective move!

The single arm triceps extension with the resistance tube isolates and strengthens the triceps, making them firmer and stronger.

Once in position, be sure to keep your palm facing up, and your upper arm next to your head while hinging only at the elbow to work the triceps most effectively.

Do this exercise 2-3 times per week and let the flags do all the waving at your next parade!


Tricep 2

Ready For Some Football!?

Are you ready for some FOOTBALL!?  It’s not just Footaball season in WI, it’s PACKER SEASON!

Anyway, here is a short-article on one of the greatest coaches of all-time, Coach Lombardi.

Here are some GREAT Lombardi quotes! What a legend!? Enjoy!

1. The difference between a successful person and others is not a lack of strength, not a lack of knowledge, but rather in a lack of WILL.

2. Leaders aren’t born, they are made. And they are made just like anything else, through hard work. And that’s the price we’ll have to pay to achieve that goal, or any goal.

3. A person can be as great as he/she wants to be. If you believe in yourself and have the courage, the determination, the dedication, the competitive drive and if you are willing to sacrifice the little things in life and pay the price of the things that are worthwhile, it can be done.

4. The only place that success comes before work is in the dictionary.

5. Practice does not make perfect. Only perfect practice makes perfect.

6. The measure of who we are is what we do with what we have.

7. Perfection is no attainable, but if we chase it we can catch excellence.

8. We didn’t lose the game; we just ran out of time.

9. Confidence is contagious. So is a lack of confidence.

10.  Success demands singleness of purpose.

11. The quality of a person’s life is in direct proportion to their commitment to excellence, regardless of their chosen field of endeavor.

Ellipse Fitness Provides Free Boot Camp for Kimberly-Clark Corporation


April 23, 2013

Ellipse Fitness Provides Free Boot Camp for Kimberly-Clark Corporation

559992_599997846677986_1754967714_n Neenah, WI. – Ellipse Fitness recently provided a complimentary boot camp for employees of Kimberly-Clark Corporation as part of their Group Exercise Demo Day held on April 15, 2013.  This is one of many events Ellipse has provided in Neenah, Appleton and the Greater Fox Valley area of Wisconsin. 

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. 

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 workout included many fun and innovative exercises including using sandbags, ropes, kettle bells and medicine balls.

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

What to Eat Before Bed!!!

You may have heard that eating before bed is a big-time “no no” for those looking to lose weight. In fact, you’ve probably even heard that eating late at night will undoubtedly cause you to GAIN weight…even worse!

Well, there’s good news, and that good news is that not every food that you eat past 7PM will be automatically deposited to your butt, thighs, and love handles.

In fact, there are certain foods that you can eat as a late-night snack that can actually INCREASE your fat loss results! The key is knowing which foods to eat, and which to avoid, as the evening progresses.

Here’s a good rule of thumb: Avoid carbs before bed in favor of slow-digesting high-quality protein.

Carbohydrate consumption causes significant rise in the storage hormone insulin, which also puts the breaks on your body’s fat-burning mechanisms. That’s a recipe for disaster in the late evening hours as your metabolism is winding down, but fortunately, slow-digesting protein isn’t.

Instead, slow digesting proteins provide your body with a steady flow of amino acids throughout the night to help you recover from exercise and maintain your calorie-burning lean muscle as you lose fat.

Here is a top pre-bedtime choice:

A Slow-digesting, Low-carb Protein Shake – Make sure to use a slow digesting protein, like the one found in the Ellipse Fitness Protein Powder!  It’s a tasty way to end your day. Consider blending the shake with almond butter to get some healthy fats in there!

WARNING: Avoid taking a “simple” whey protein powder before bed…research has show that it causes more of an insulin release than white bread! Instead, you need a slow digesting blend at this time of day! The Ellipse powder includes a blend of slow-digesting, high-quality proteins.

Enjoy that info?  You’ll get 3-4 other pre bed-time tips from the Ellipse Summer Shape Up presentation!  We hope to see you there!  Check out for more info!

Ellipse Fitness Talks Metabolism at J.J. Keller


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  For information about owning an Ellipse Fitness franchise please visit





Todd Weiss

Ellipse Fitness®

866 934 7167




Where Everybody Knows Your NAME!

An Ellipse member posted this to my Facebook page after a 4pm workout that I happened to be coaching. It made my day and I wanted to share it!  Honestly, people ask me often…how did you do it? How did you stay with it for 10 years…WHY? We know there’s always heart break and drama behind the scenes, I’m sure there were times you wanted to quit.

It’s hard for me to answer that—

There’s just something really special about what we do. Something special about what WE HAVE created. This IS NOT me, everyone…THIS IS YOU, THIS IS THE MEMBERS THAT MAKE ELLIPSE SPECIAL! Thanks to all of you, and thanks for pointing this out!

Keith, Ellipse member for about 6 months
“I got home and was sitting eating my protein and Amino Acids (I had ended that class barking about eating ASAP and making sure there was protein in that meal, glad Keith was listeneing!)….. AND was wondering…. Why do I, more of a coach potato than a workout kind of guy, like coming to class as much as I do. I had tried some of those other “Fitness” places and didn’t take long to become disenchanted… Then it hit me….. it’s the friendly atmosphere, it’s the camaraderie, and then this theme song came to my mind:

Where everybody knows your name,
and they’re always glad you came.
You wanna be where you can see,
our troubles are all the same
You wanna be where everybody knows
Your name.
I guess Ellipse might just be the “Cheers” of Fitness places!!!!

A HUGE Thanks to all my Ellipse Buddies and Coaches!!!!


If you’re an Ellipse Member–Thank you for being part of our day!  One of our core values is to keep our members first.  So let us know what you think!  Our program development does morph and change not only based on science and results based fitness, but also on feedback we get from our valued members that keep us in business.

If you’re not an Ellipse Member yet, I sincerely hope you find a place to work out that gives you the feeling that you wanna be where everybody knows your name!