Motivation

Ditch the Desk for the Health of it!

Desk jobs can make it super difficult to feel active enough each day and still accomplish what you are supposed to at work. It not only affects our mobility and sanity, but has also been shown to increase our waistlines and risk of heart disease!

A recent study found that for each hour over 5 hours of sitting resulted in a waist size increase of 2 cm (that’s almost an inch per hour!) and .2% increased risk of cardiovascular disease.

This week we have strategies for staying more active at your desk job!
*All seriousness aside, look at that computer monitor! What year is it??

Move

“Sedentary” is considered under 5000 steps per day. The average American gets only 4800-5300/day! Of course, any movement is better than none, so let’s start there!
Park further away from the front door, use the further away bathroom, take the stairs! Waiting for a printer, your computer to reboot, or for software updates? Stand up and do some calf raises, a few squats – anything to move during your down time! Have a walking meeting, all the big execs are doing it…

Wear comfortable shoes each day so you don’t dread walking more often, and get creative! Who cares if they stare?

Eating/Drinking

Do your best to avoid eating at your desk! It’s easy to consume more food when you are focusing on anything other than your food, chewing, and how you feel. Eating and multi-tasking almost guarantees you will eat everything in front of you regardless of whether or not you are still hungry. Walk to the breakroom and be present!

Also, stay hydrated. Many times we are thirsty but mistake it for hunger. Like ice water? Lemon? Find the way that makes it as desirable as possible!

Switch the Style Up!

Consider a standing desk, stability ball in place of a chair, or even kneeling on a pad occasionally! If you work from home you can even move your desk to the floor allowing you tons of variations! (Check out this video)

Studies recommend 5 minutes of standing for every 30-minutes sitting. At the top of each hour commit to 10 squats, 10 lateral squats, 5 push ups, etc. Perform seated leg raises right at your desk. Set an alarm/reminder to do so. Also we were just kidding earlier, no one is staring…

Stretch

Typing, texting, etc can cause internal rotation of the shoulders (rounding forward) which can cause shoulder impingement and tightness. Google search “desk stretches” and you’ll find a boatload (like this).

Leave a tennis ball under your desk to roll your feet on. Consider keeping a resistance tube or mini-band at work and utilize the exercises you have learned when you know you can’t make it to the gym!

Put it all together!

Here’s more things you can do to help prevent or reverse “Desk Job Body”:

• Find out if your company has a wellness program.
• Get a fitness tracker and get an idea of how many steps you take each day.
• Strive to drink ½ your body weight in ounces of water each day.
• Move at work.
• Stretch at your desk.
• Quite reading this post and move, move, move!

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.

what the fat

There are few subjects out there that are shrouded in more mystery, distorted with more bad information, and more coveted by the general public than body fat. Well today we are going to help you learn a little bit more about body fat, and maybe shed some light on a few really interesting – and life altering – facts about that porous, squishy, yellow tissue inside all of us.

Did you know??

We have the potential to develop an increasing number of fat cells into our early 20’s, but after that point we have the number of fat cells we will have for life.

Fat is essential for brain functioning, hormone production, and protection of our organs, however body fat over 25% for men and over 30% for women can become a health hazard! Especially when stored around our internal organs, excess body fat increases our risk of diabetes, heart disease, and cancer.

Did you know??

Obese children produce up to twice the number of fat cells as non-obese children. Obese 2 year-olds only have a 1 in 4 chance of NOT being obese by the time they reach the age of 35.

That means basically 25% of obese children will grow up to be obese! It’s vital that we introduce our children to healthy foods and the joy of movement when they are young. Go out and buy 1 new vegetable or fruit this week, one that even you have not tried before, and have the whole family try it! Make it exciting whatever way you can!

Did you know??

An abundance of fat cells directly leads to a deficiency of leptin – the hormone that tells our brain that we should stop eating because we are full!

As fat cells shrink, they produce less leptin which would make us tend to eat more because we are not being told as loudly that we are not hungry, making this a larger problem for people who were significantly overweight or obese as children and/or teenagers. Fat cells want to be filled with lipids. Help your body receive that “full” signal by eating whole/unprocessed foods at regular intervals while being aware of physical hunger vs fullness cues. Sometimes when you body tells you it’s hungry, what it really is asking for is water! If you haven’t had any water for a little while try drinking an 8 oz glass and wait 10 minutes to see if you still want to eat.

Here’s what you need to know for your weight-loss goals:

It starts with the liver: The liver is used to store glycogen (sugar) for reserves. As we eat, our body fills those reserves. It’s when we eat too much (simple or complex sugars) and the liver is at capacity that the remaining glycogen floating around gets moved into our fat cells.

If you want to lose fat, don’t engage in extreme diets! Stay consistent with your healthy habits and make little changes that you will be able to maintain for the long term. Fad diets and quick fixes that yield 30 pounds weight loss in 30 days for instance almost always result in your body losing mostly water and muscle in the process. This is why you often “rebound” back to your original weight shortly after quitting the diet, and sometimes even end up gaining more than you lost because your body is not happy with the yo-yo trend!

What happens when we “lose fat”? Through a series of chemical reactions, fat leaves the body through sweat and urine, but fat primarily leaves the body through respiration (breathing)! Help lose and or maintain body fat percentages by incorporating non-exercise physical activity every day like parking in the furthest spot at the store or at work, taking the stairs, or just playing with your kids and grandkids more often!

Deflating fat cells CAN be done! Two quick hitters to get started are to exercise at least 5 hours per week and get 7-9 hours of sleep per night. You might be one of those who think you only need 5 or 6 hours, and while that may be true for you to live and generally function, burning fat is hard work. Rest is key!

Self-Improvement Must Reads!

This week we share some books that we think everyone should read or at least be aware of. Self-improvement books can inspire us to make better choices and enhance our lives. Whether you are humming along in life, going through a transition, or are just a continual learner, we challenge you to check out some, or all, of these books. Keep learning. We may not always have time to sit down and read a book. A few ways to keep learning, on the run with tools like these:

• Blinkist
• Audible
• iTunes University/iTunes
• Podcasts (like Optimal Health Daily on Spotify or Precision Nutrition’s Eat, Move and Live Better podcast on iTunes)

The Four Agreements: A Practical Guide to Personal Freedom by Don Miguel Ruiz.

The Four agreements offer a code of conduct that can bring about a feeling of freedom and happiness: 1) Be impeccable with your word. 2) Don’t take anything personally. 3) Don’t make assumptions. 4) Always do your best.

Think you’ve heard all you need to hear? Think again – Ruiz’s insight is the stuff of legends!

On Fire: The 7 Choices to Ignite a Radically Inspired Life by John O’Leary

After suffering burns on 100% of his body as a child, not to mention amputated fingers and more to boot, John O’ Leary learns that we might not be able to choose what life throws at us, but we can choose how we live our life. Get ready to be inspired!

Start with Why by Simon Sinek

You hear this often at Ellipse Fitness, “what is your WHY?” In order to achieve a goal, the WHY needs to be deeply personal and it needs be a driving force, or else this will probably be just another one of those goals we fall short of without ever really giving it an honest try. It’s not enough to say, “I want to lose weight.” The WHY might be, I want to be healthy so I can keep up with my grandkids or be there to take care of my spouse as we age! Almost as difficult as discovering your WHY in life is staying true to it and keeping it alive.

The 10x Rule by Grant Cardone

Think BIG! In this book Cardone discusses how to invest 10x more and reach 10x further. Success always requires more effort than we anticipate. Be obsessed with your goal. Find direction on how to shift your goals and focus to reach for more by working harder, building your commitment, and finingd inspiration to accomplish it!

The One Thing by Gary Keller

Gary encourages you to prioritize your to-dos by importance, become disciplined in what you want by creating a habit of it, do NOT multitask, visualize the steps to get to your goal, and never compromise your personal life for your professional goals…instead prioritize your work time to perfection!

What to Say When You Talk to Yourself by Shad Helmstetter

Negative programming prevents individuals from becoming and doing exactly what they want. Any amount of inspirational reading will only provide us with techniques that could work if put into practice. This book explains the principles of self-talk – a unique way of reversing negativity, optimizing outlook, focusing plans and achieving success. The key is in affirming, telling yourself the right things which then reflect in a more positive lifestyle. Sometimes it really can be that simple!

What are you waiting for??

6 Classic Favorites with a Healthy Twist!

Happy Mother’s Day!

This week we honor Moms of today and generations past! Many popular recipes from generations before were often comfort food type meals and laden with heavy creams, cheeses, and sauces. We’ll be looking at recipe makeovers for some of the most common recipes “Mom always used to make!”. What was a recipe YOUR mom always made that you would like to see a makeover for? Comment below and maybe we’ll come up with something for you!

#1 - Meatloaf

An undeniable classic! What dish better captures the essence of American households of generations past than the meatloaf? Turkey, fresh herbs and marinara sauce meld together perfectly for this delicious Ellipse Fitness recipe.

Italian Meatloaf by Ellipse Fitness

#2 - Mac 'n' Cheese

A classic comfort food that many of us grew up with and may still eat! That cheesy sauce and mass of white noodles can quickly fill a good portion of a day’s worth of calories, carbs, and fat! Instead, try this healthy alternative loaded with spaghetti squash, cheese, and spinach…but don’t worry! It still has some cheese, milk, and the base feel of Mac and Cheese.
(PS Have you ever tried Nutritional Yeast? Get that flavor of cheese with FAR less calories! Try it out and leave your comments on the blog!)

Baked Spaghetti Squash and Cheese

#3 - Spaghetti and Meatballs

Now, THAT’s Amore! One of the challenging parts of this meal is often the lack of vegetables – not to mention many serve it with butter laden garlic bread. Carbs on top of heavy carbs! Lighten up with chickpea or lentil-based noodles, toss in a few handfuls of spinach (it cooks down such that you hardly know it’s there), mushrooms, and other finely chopped vegetables, and loads of FRESH herbs to add some micronutrients to your dish, as well as great flavor!

Consider skipping that garlic bread or replace with a Wasa Light Rye Cracker. Check out the blog post from last week for zucchini noodles and meatballs for a fresh take and a major health boost!

#4 - Tuna Casserole

According to Wikipedia “Casseroles became a popular household dish in the 1950s mainly because the ingredients were cheap and easy to find at the store. Tuna casserole is a common dish in some parts of the United States, prepared using only nonperishable (AKA never expires!) pantry ingredients: egg noodles, chopped onion, shredded cheddar cheese, frozen green peas, canned and drained tuna, condensed cream of mushroom or cream of celery soup, sliced mushrooms and crushed potato chips.

Try giving that ol’ casserole an updated healthier flare with this SIMPLE and FAST Ellipse tuna white bean salad: tuna, white beans, sweet peppers, and onion served over lettuce. Have more time? Jazz it up with a little olive oil and fresh herbs!

Tuna White Bean Salad by Ellipse Fitness

#5 - Twice Baked Potatoes

Twice baked potatoes typically contain loads of butter, cheese, and sour cream which can quickly crush any attempt at balancing your meals. Instead, try an updated version by pureeing cottage cheese and egg yolk in a food processor. Add scooped out potato flesh, scallions, dill, salt and pepper; pulse until just blended. Mound filling into potato skins and place in a baking dish. Bake at 400 until heated through, 20 to 30 minutes. You will not be disappointed!

Twice Baked Potatos by Ellipse Fitness

#6 - Shepherd's Pie

Historically created to use up leftover meats (doesn’t that sound delicious?? haha), Shepherd’s Pie has a lot of varieties but can often be loaded with butter (like an entire stick!) and less healthy meat options. Try lightening it up and adding some additional nutrients to your next pie with this version containing zucchini, red potatoes, and ground turkey!

Shepherd’s Pie by Ellipse Fitness

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!

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
etc.

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.
https://www.noshtastic.com/grilled-paleo-lemon-chicken-thyme/

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.

SSS

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!

 HIIT

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.