Motivation

Taste The Rainbow: A Visual Nutrition Guide

Eating a “rainbow” of fruits and vegetables reduces the risk for chronic disease, by ensuring you are providing your body with all the vitamins, minerals, antioxidants and nutrition it needs.

The different colors are made possible different phytochemicals and can be an easy way to visually see what vitamins and minerals fruits and veggies provide. If you tend to eat the same colors all the time, you are likely missing out on certain green, red, white, purple/blue, and/or yellow/orange phytonutrients.

Still Not Convinced?

Generally, when we think of eating protein it’s not a vegetable. Did you know 1 cup of broccoli has almost 6 grams of protein?!!? In addition to being a protein source, broccoli and it’s green friends offer calcium, iron, folate, and B vitamins. Folate, a B vitamin, is important to make DNA and genetic material, especially for pregnant women’s developing babies, and warding off heart disease and depression. So let’s start there shall we?

GREEN

Start by adding a serving of a nutritionally dense vegetable like kale and spinach to check that GREEN phytonutrient box. Leafy greens are generally contain omega-3 fatty acids which are important and sometimes difficult to work your diet. Vitamin K is another great reason to seek out greens.

Make it even simpler by tossing a handful of spinach in your smoothie…you won’t even taste it! I know that sounds like BS – go try it!

ORANGE/YELLOW

ORANGE/YELLOW fruits and vegetables improve your immune system and promote eye health (reduced risk of cataracts and macular degeneration) with their vitamin A and C. Try adding your “orange” colors like orange bell peppers, carrots, yellow summer squash, roasted winter squash and/or fruits like mandarin orange slices to your salads.

RED

Foods with RED phytochemicals have a very protective antioxidant effect. They can can ward off or inhibit tumors in our bodies. Try some red peppers, tomatoes, beets, cherries, apples, watermelon, and more!

BLUE/PURPLE

Like red fruit and vegetables, BLUE/PURPLE foods are plump with antioxidants especially anthocyanin. Berries are a powerhouse when it comes to antioxidants, helping to protect the skin, aid in cardiovascular health, and improve our memory!

Pro Tips

• When shopping, look at your cart. If you find most of your choices are the same one or two colors, swap out a few to increase the colors — and phytonutrients — in your cart.

• 1/2 cup of chopped raw vegetables or fruit makes one serving. Less dense foods, like leafy greens, take up more space, so 1 cup chopped counts as a serving.

• Think in twos when it comes to vegetable/fruit servings. Try to eat two servings in the morning, two in the afternoon, and two at night.

• We have a tremendous amount of access to fresh vegetables this time of year, but keep in mind that frozen vegetables are picked and frozen quickly, thus retaining virtually the same nutrient density as fresh – even though the flavor may be slightly affected.

6 Foods for a Higher Metabolism!

Ready to start a fire?? These foods (and drinks) will not only jumpstart your metabolism, but also offer you other great health and weight management benefits!

1. Cinnamon

Loved by most, but many don’t really know where it comes from other than maybe that it comes from a tree. Cinnamon is made by cutting the stems of cinnamon trees. The inner bark is extracted and the woody parts removed. When it dries, you get that curled wood that you see sold as cinnamon sticks. Cinnamaldehyde is the active ingredient responsible for cinnamon’s ability to boost the metabolism.

In regards to body protective antioxidants, cinnamon wins by a landslide even over foods like garlic and oregano! Cinnamon helps fight insulin resistance (we need insulin to move sugar from our bloodstream to our cells…when resisted, we have too much sugar floating around) and it interferes, in a good way, with how much sugar enters our blood stream in the first place after a meal. Both HUGE factors for weight maintenance and metabolic health.

2. Green Tea

In addition to cancer fighting and anti-inflammatory properties, Green Tea can help boost your metabolism and increase your fat burning rate! It is unclear whether these benefits are attributed to caffeine alone or to Tea specifically. Studies have also shown that drinking Green Tea may improve insulin sensitivity.

Fun Fact: Oolong and Black Tea come from the same plant as Green Tea, the difference simply being how long the leaves are allowed to oxidize which turns them black (Oolong being in the middle of Green and Black Tea). While the antioxidant profile differs, generally the health benefits remain constant from Green to Black Tea.

3. Spicy Peppers

Spicy food heats you up – no doubt about that! But eating spicy peppers (or cayenne pepper) at a meal, for example, burns only about 10 extra calories. However, consuming capsaicin has been shown to reduce overall hunger throughout the day which certainly can help you adhere to your diet! It may also aid in digestive health, and in animal studies it has been shown to reduce blood pressure.

4. Coffee

Coffee can boost your metabolism up to 11% boost with its caffeine, like green tea. It seems to affect/benefit lean people most though AND if you are a regular coffee (vs occasional) drinker you may not see the same affect.

It’s not all “meh” news though…you can still have your coffee and get your protein in! Try an Iced-Mocha Coffee for the hot summer days: mix 1.5 scoops of Ellipse Chocolate Protein Powder with ½ c unsweetened almond milk. Add 1.5 cups iced coffee.

5. Spices

Kind of lumping a few things in here, but spices like ginger and turmeric can help raise your metabolism with their thermogenic effects.

Ginger can increase calorie burn by increasing blood flow and thus body temperature. Granted this increase is relatively small, it can’t hurt to add into your meal rotation. (Quick side note: Ginger can interact with certain medications like Warfarin, an anticoagulant – so refer to your doctor’s recommendation).

Grab some broccoli and sweet peppers and fresh basil at the farmer’s market for this super quick dish; Ginger Basil Chicken And Rice.

6. Coconut Oil

We’ve probably all heard that coconut oil is a good choice when it comes to oils. But why? Coconut oil offers a different effect than other oils by raising the GOOD/HDL cholesterol levels in your blood with its medium chain triglycerides and increase calories burned.

2 TBSP seems to be about the recommended amount per day to help reduce belly fat.

BBQ Side Dishes and Summer Salads!

It is Summer time and BBQ season, so this week we have several recipes for you using the fresh produce you should be able to find at your local markets!

Green Beans

Green beans are in season! Like other legumes, green beans contain high fiber to keep you full longer. 1 cup of green beans has just 44 calories plus offers a good source of vitamin K, C, and folate. Eating green beans fresh or with a quick steam method will retain the most nutrients. Store fresh green beans unwashed in a plastic bag in your crisper drawer for up to 7 days.

Try this marinated bean salad to bring to your next BBQ: it combines green beans, kidney beans, and lima beans (swap out if you are not a lima fan!), tomato, and fresh herbs, olive oil, and lemon juice. That perfect “Fresh” salad for the summer!

Tomatoes

Keep ripe tomatoes on the counter away from sunlight. When the tomatoes become (too) soft, toss in the fridge. Keep in mind at the end of the season that green tomatoes can be placed stem side down in a paper bag to ripen (give it time though, it usually takes a while!). Tomatoes are full of water and fiber as well as a good source of vitamin C, potassium, vitamin K, and folate.

Serve yourself up a simple fresh side dish: 1 chopped cucumber + 1 chopped tomato + olive oil and salt. Delish!

Potato Salad

Going to that BBQ and need a dish to pass? Potato salads can be laden with heavy dressings and little nutrition. Add some extra veg and pull back on the heaviness with this potato salad makeover!

Tri-Colored Pepper Potato Salad uses red potatoes, sweet peppers, onions and a lighter sauce of white wine, chicken broth, lemon juice, garlic, dijon, and salt/pepper! TIP: Make it extra colorful with purple, red, and golden potatoes. You can find a 5# bag of cute little fully washed rainbow baby potatoes at Costco. Just cut in half and you are ready to go!

Berries and Melons

Blueberries and melons are coming into season! Find a local blueberry picking patch by searching Google for “Pick your own blueberries” and local patches will pop up. Blueberries are loaded with fiber and antioxidants (one of the highest antioxidant foods actually) plus low in calories. Melons are also a good addition to your diet with their high-water content, vitamin C and other great nutrients depending on the melon choice.

Bring the best of both worlds together with this Melon Berry Fruit Salad. Combine melons and berries with honey, lime juice, and mint. A perfect summer side dish to bring to your next BBQ/picnic. TIP: Store cut melon for about 3 days. If you find yourself with extra, freeze on a cookie sheet before tossing into a container for easy use.

Carrots

Carrots are coming into season! Did you know baby carrots have a lower nutritional vitamin quantity than full sized carrots? BUT WAIT! Baby carrots are actually a small carrot/carrots not allowed to fully mature, NOT the carrots we typically think of in bags (called manufactured baby carrots).

Bagged “baby” carrots are typically carrots that are grown closer together to have a narrow shaft but grow 8-10 inches long. They are then chopped apart and tumbled. The peels go to compost or are used as cattle feed. These carrots have similar, if not the same, nutritional quantities as their standard counterpart. When baby bagged carrots were first “invented” they were shaved down “ugly” carrots.

Summer Squash

Summer squash includes yellow squash, zucchini, and cute little different squash like the pattypan (looks like a little flying disc with scalloped edges) or ball squashes.

With both green beans and summer squash coming into season, there’s no better combination than the Summer Chicken Sauté from our own blog!

Start the Harvest Season Off Right!

The Early Summer Harvest!

Ah summer! Mid-June is when several vegetables are starting to be harvested. Nothing tastes quite as great as freshly harvested veggies! Although many factors are at play, the nutrients and vitamin content of fruits and vegetables start decreasing after they are harvested. In some cases that can be as short as 24 hours and others within a week.

If your produce makes a long trip from a field, to a processing area, to a supermarket, you have already narrowed that window significantly! If you can’t grow your own produce, consider a local farmer’s market or CSA to get your produce from the field to your table in a shorter amount of time to retain the most nutrients. (Check out this past blog post about CSA’s and local markets!)

Depending on the spring weather, typically just coming into season mid-June are: beets, bok choy, broccoli, cabbage, potatoes, scallions, and kohlrabi. You’ll also find lettuce greens, arugula, kale, peas, radishes, and rhubarb are already in (and perhaps almost past) season!

Beets!

Did you know? Swiss chard is a bottomless beet! Standard small beets are best for roasting or steaming. Try grating beets and sautéing in a pan with some butter or olive oil. Use the leaves too like you would kale. Beets can be bagged and stored in your crisper drawer for 7-10 days.

Salad Greens!

Salad greens are high in nutrients and low in calories which make them great if you are watching your diet. There are many varieties of greens so mix and match for a variety of tastes, textures, and nutrients.

PRO TIP: If you are not using your salad greens immediately, after the greens have been washed and dried, line a container with paper towels and loosely place the greens on and cover with a piece of paper towel to absorb excess moisture.

Click here for a ranking of the most nutritious greens. HINT: number one is NOT spinach or kale…and certainly not iceberg lettuce!

Want more? Learn how to construct the Perfect Salad!

Broccoli!

Broccoli heads are the unopened flowers of the broccoli. When stored too long the green head of “buds” start to turn yellow and lose their nutritional value. Do NOT store broccoli in a sealed container or plastic bag. If in a plastic bag, make sure the bag is open or has holes poked in it; it needs to have air flow. It should be misted lightly or unwashed and then wrapped loosely in damp paper towels and refrigerated. Consume within a couple days or 1-week max.

Try this recipe to get more broccoli in your days! Combining zucchini “noodles”, traditional spaghetti, broccoli, peas, and pesto sauce. Toss in some chicken/protein and you’ve got a meal ready to serve! Love zucchini? Double the amount of zucchini and reduce the amount of traditional spaghetti…or fully replace it!

Bok Choy!

Bok Choy is a great source of fiber as a cruciferous vegetable. It also contains healthy amounts of vitamins C, K, and A (beta-carotene). Store bok choy in a zip bag and remove any extra air. Toss it in the crisper and serve within about a week.

Pick up some bok choy and serve it up with this classic Ellipse Ginger Chicken Recipe! This tasty meal combines chicken breast, bok choy, ginger, leeks, orange, lentils and curry!

Kohlrabi

Stock up now! The bulbs do great in the refrigerator for quite some time, but you’ll want to use/process the stems and stalks right away as they will get limp otherwise. Kohlrabi is in the “brassica” family which is the same family as broccoli, cauliflower, kale, and brussel sprouts. Kohlrabi stems can be used raw in salads like kale, but more commonly the kohlrabi bulb can be peeled and eaten raw (tastes great with hummus or ranch too!) or shredded into a coleslaw.

Try roasting kohlrabi! It’s fantastic! A simple recipe can be found here.

What are you waiting for?? Go shopping and get to eating!!

100 Workout Challenge 2019!

100 WORKOUT CHALLENGE STARTS JULY 1!

Get 100 workouts in before 2020 and win big!

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

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

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

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

Green Bay area:  SIGN ME UP NOW!

St. Louis area:  SIGN ME UP NOW!

 

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

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

Ellipse Basic Movements 101

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

STRENGTH TRAINING

Packing The Shoulders

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

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

Kettlebell Swing

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

Shoulder Press

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

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

Squats

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

Split Squat

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

Pushups

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

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

Hollow Body Hold

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

Bicycles

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

KICKBOXING

Boxing/Guarded Stance

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

Pivots

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

Round Kick

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

Boxing Punches

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

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

The Selfish Reason You Should Volunteer!

Life is busy. It is for everyone. BUT…our community wouldn’t be a community at all without everyone doing their part and chipping in! Not only is volunteering important to make our community a better place, but volunteering can have a slew of health benefits. Check this out!

Volunteering can can reduce stress, combat depression, keep you mentally stimulated, provide a sense of purpose, connect you to others, add fulfillment to your life, and even be FUN! This week we are going to dive more into the health benefits of volunteering and where you can volunteer and how to get started!

The Selfish Case For Volunteering

1. It Makes You Happy!

By measuring hormones and brain activity, researchers have discovered that being helpful to others delivers immense pleasure. Human beings are hard-wired to give to others. The more we give, the happier we feel. Volunteering increases self-confidence. You are doing good for others and the community, which provides a natural sense of accomplishment. Your role as a volunteer can also give you a sense of pride and identity. And the better you feel about yourself, the more likely you are to have a positive view of your life and future goals!

2. It Preserves Your Health!

Studies have found that those who volunteer have a lower mortality rate than those who do not. Older volunteers tend to walk more, find it easier to cope with everyday tasks, are less likely to develop high blood pressure, and have better thinking skills. Volunteering can also lessen symptoms of chronic pain and reduce the risk of heart disease – the leading cause of death in the U.S.!

3. It Keeps You Moving!

Tough Schedule? Instead of volunteering for an organization, you could always do something yourself like take time to go pick up trash from a park or by a river or on a beach. Set up some garbage or recycle bins on places that might not have them like walking trails or outdoor places.

4. It Fosters Connections and Purpose!

Volunteering can help you make new friends with similar interests! Not ready to go at it on your own? Grab your family, kids, friends, etc! Set an example for others. Change drives change!

Find something that works for you and something that will provide a sense of purpose, something that resonates with your soul. Older adults, especially those who have retired or lost a spouse, can find new meaning and direction in their lives by helping others. Whatever your age or life situation, volunteering can help take your mind off your own worries and add a sense of purpose and value.

Now What?

How do I get started?

ASK! Ask your friends, schools, work, do some research online, etc.

For our members in Northeast Wisconsin, you can look into: The NEW ZOO, the CP center, Botanical Gardens, Golden House, Paul’s Pantry, St Vincent de Paul, or in St Louis The Ronald McDonald House (www.rmhcstl.com/‎) and so many more! The possibilities are endless.

Check out The Volunteer Center of Green Bay. https://www.volunteergb.org/ or Volunteer Match in St. Louis www.volunteermatch.org/St_Louis/Volunteering‎.

Your local United Way is also a great resource. United Way of Brown County or United Way St. Louis.

Additional Resources

We have a good list of suggestions to begin with for you here, but of course there are incredible numbers of organizations doing good for your local community, and they almost all could use a helping hand!

Do you love to garden? Check out the botanical gardens. Green BaySt Louis or check out The Farmory in Green Bay or the Food Bank in St. Louis.

Have a passion for cooking? Help prepare food at the homeless shelter or drive for meals on wheels. You can check out other opportunities through the county Aging & Disability Resource Center.

Perhaps consider contributing to a better world on a small scale, by being a mentor to children by partnering up with a “little” through Big Brother’s Big Sisters. Or in St Louis at the Crisis Nursery!

Prefer a “Hands On” approach? Volunteer at Habitat for Humanity! One of the many jobs at the Habitat for Humanity store is lifting and carrying items to and from the customers car and merchandise preparation. On a build site, volunteers lift, climb, and walk during construction tasks staying very active! Take a look at www.habitat.org to locate opportunities to help in your area.

Pizza! Numerous Healthy Twists

Pizza! Just the name may make your mouth water. Pizza, by definition, is a dish consisting of a flat, round base of dough baked and topped with tomato sauce and cheese, typically with added meat or vegetables. BUT…the idea of pizza has transformed a lot over the years and lucky for our waistlines has taken on some healthier forms. We’ll share some of those options this week!

Portabello Pizza

Preheat oven to 400 degrees. Place portabello mushroom caps, with gills and stems removed, upside down on a baking sheet. Top with salsa, pine nuts and parmesan cheese. Bake for 10-12 minutes. That’s it!

Cauliflower Pizza Crust

Buy it or make it yourself! Cauliflower crusts can be relatively easy to find for purchase now. Make sure to check your labels though! In some cases, a cauliflower crust can have more carbs, fat, and calories than a regular crust…even if it’s gluten-free and low-carb!

However, if you’re ready to give it a shot, check out our blog for a link to the basics: “Rice” a head of cauliflower, squeeze out the water, mix with egg, herbs, and cheese (yes, cheese is needed to help stick the cauliflower together and this is sometimes where recipes can go crazy) and then bake. *If you go this route, you may want to consider going lighter on the cheese knowing it’s incorporated in the crust.

Check out this recipe from ifoodreal!

Tortilla Pizza

Pizza crusts can come in sooo many forms today! There are spaghetti squash crusts, sweet potato crusts, and even chickpea crusts that you can make! Even Oprah is making her own pizzas now!

Want your pizza but making your own crust is just too much? Try using a tortilla for a crust. Many of us have tortilla’s laying around the kitchen. The trick is to get it fairly crisp in the oven before applying your toppings. Our favorite “flaky” crust tortilla is Tortilla Fresca uncooked flour tortillas, found in the refrigerated section at Costco. Once crisp, get creative with your toppings…try pesto topped with spinach, artichokes and chicken and then bake until the toppings are cooked through!

Pizza in a Pan

Yes, you can even put pizza in a pan! We’re talking skillet dishes. Want to go out on a limb? Try a pizza stir-fry that has kale, cabbage, and peppers at the heart of the recipe and then all your pizza flavors, including pepperoni, added in to satisfy that pizza desire. Get the full recipe here!

Not quite ready for the jump? Try another pizza stir-fry option that still hangs onto your mozzarella, but throws in some spinach, zucchini, mushrooms, peppers, and even banana peppers! Recipe here!

If you love the flavors of pizza, run with it, as it can lead to some healthy recipes that you may have never considered.

Quinoa Pizza Bites

Love the flavor of pizza, but you know you can’t hold back to just a slice or so? Try some veggie loaded quinoa bites! These poppable bites contain quinoa, zuccchini, and summer squash to add in an additional splash of nutrients. Toss in some italian seasoning, basil, garlic, tomato sauce and a little parmesean cheese, you’ve got yourself some healthy pizza snacks!

Pizza in a Salad

Start with a bed of greens, top with bell peppers, halved grape tomatoes, artichokes, red onions, black olives, and all your favorite vegetable favorites! Toss on some cooked/warmed turkey pepperoni or italian ground turkey and toss with a pesto vinigarette like this one!

5-Minute Hacks that Can Change Your Life!

Let’s say you sleep 9 hours a night and work 8 hours a day – that doesn’t seem like you have much time left huh? Only 7 hours in fact, and for most of us we are taking kids to school or sports, cooking food, cleaning, etc to boot!

But let’s break this down into usable units…you have EIGHTY-FOUR 5-minute chunks left of your day. Right now we’re going to ask you to use only SIX of them to better your health and quality of life. Think you are up to the challenge?

1. Listen to Your Favorite Song

Music activates just about every area of that brain that has been mapped so far. If you are looking to calm down, a slow-tempo song that soothes you will help the most. Make sure it’s also in a calm environment where you can hear and focus on the music, maybe put some headphones on and dim the lights. Looking for a mid-day pick me up? Get in the car and crank up the volume on that up-tempo song that makes you want to sing your heart out!

2. Declutter One Small Area

Being organized helps save time in all areas of your life…not searching for those lost keys, documents…appointment reminders! Knowing things are organized also improves your mental focus and reduces stress.

Have 5 more minutes? Take a look at your calendar and organize a busy day. Planning ahead can make sure you don’t miss your child’s basketball game…or your favorite workout!

3. Call a Friend or Loved One

Social connection reduces the incidence of depression, high blood pressure, and all-cause mortality. The bad news? Social media and text messaging don’t count for as much.

Now we all have that person who we know will NEVER let us off the phone in 5 minutes, save that conversation until you are ready to settle in or maybe schedule a date to meet out for coffee. Call someone you know will understand that you have only 5 minutes and just want to connect for a moment. Watch your mood lift as you hang up the phone!

4. Go to Bed 5 Minutes Earlier

Not tired yet? Read, meditate, pray, or try some light yoga to bring your body into a peaceful state for sleep. Turn off the phone and TV! Getting 7-9 hours of sleep helps prevent heart disease, inflammation (i.e. during recovery from your workouts!), obesity, depression, and stress. Try setting your alarm to actually remind you that it’s time to go to bed!

5. FLOSS!

It is never too late! Your gums may bleed for a couple days but that will subside as your gums heal. Not flossing/cleaning the gunk out between your teeth will cause plaque build-up which can lead to tooth decay, gum disease, and can be a risk factor for heart disease, diabetes, and obesity. If that isn’t enough, flossing can drastically reduce bad breath…a win-win for everyone!

6. 5-Minute Workout

For starters, just making the decision to work out even for only 5-minutes will ignite the motivation for more! Start with 5-minutes, whether it be stretching, a quick jog, or holding a few planks. When it comes to exercise, something is always better than nothing.

Here is a simple 5-minute workout: Choose a higher intensity move, like speed squats, and run through it in Tabata format. 20 seconds work, 10 seconds rest, 8 rounds. 1-minute rest or cool down/stretch. BAM! 5-minute workout that will boost your energy, and make you feel accomplished.

Seriously everyone, I just read this entire article aloud. It took me THREE MINUTES!

So Here’s #7 – Read This Blog Post Every Day!

Until you know it by heart anyway, and you have fully integrated these 5-minute fixes into your life.

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

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

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

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

Why Your Help Is So Important:

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

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

1 in 3 teens have experienced dating abuse.

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

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

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

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

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

St. Louis “A Safe Place”

Green Bay “The Golden House”