Motivation

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”

It Takes More Than an Apple a Day to Keep the Doctor Away!

This week we are highlighting an exciting new App from NutritionFacts.Org called Dr. Greger’s Daily Dozen.

NutritionFacts.Org is a free website that curates the piles and piles of research out there and scours it to weed out bias, flawed studies, and more to provide short summary videos and articles on every health topic you can imagine.

Recently, they released this FREE app. Rather than food plans, it offers a daily list you can check off of the healthiest foods that are ideally consumed on a daily basis. This week we’ll look at a few of the checkbox categories and offer ways to incorporate them into your diet. Download the app and follow along to add an additional check to your list each day!

Get it here for Apple – or here for Android

Incorporate More Beans!

Blend various types of beans with spices to make spreads for sandwiches or vegetable dips! Add pureed beans to thicken soups! The possibilities are endless!

Here’s a 5-Minute Black Bean Dip!

Add Berries!

Berries can be added to many whole grain-based dishes, like quinoa and kale salads. Have you tried the Costco bagged kale salad with cranberries and pepitas? Yum!

More Flaxseed Please!

Try adding flaxseed to your oatmeal, smoothies, dressings, or anything you’d like adding a slightly nutty flavor too! Packed full of healthy omega-3 fats and fiber!

Eat More Cruciferous Veggies!

Add more cruciferous vegetables to your day like red cabbage in your tacos, broccoli or kale in a pasta dish, or even roasted Brussel sprouts on your salad!

Add Whole Cooked Grains!

For a more filling meal, try adding whole grains like barley, buckwheat, quinoa, farrow, oat groats, or millet to soups and salads!

Simple Tips That Will Change Dieting Forever

Not Sure Where To Begin?

We have all been there. It is time to make a change. You feel like you need to make a major shift in the way you eat. A friend had great success with this or that extreme diet, while someone else you know had terrible results.

There is so much information, and honestly so much BAD information out there with regards to dieting and proper nutrition that sometimes it can be overwhelming. Making drastic changes, cutting, slashing, restricting, etc can lead to a very short-lived diet change for most of us. Try taking it one step at a time and incorporating these basic ideas!

1. Eat Intuitively!

Intuitive Eating is associated with lower body fat and better relationships with food. Eat intuitively by rating your hunger on a scale from 1 (weakness/dizziness has set in) to 10 (you may have to roll me out the door/filled to the point of feeling sick).

Really listening to your body before eating, to determine if you are truly hungry, and while eating slowing down to let your body detect fullness levels, will keep you on the right track with intuitive eating. Try it at your next meal!

2. Think Abundance Instead of Restriction!

Start by adding an additional serving of vegetables to your day. Once that becomes habit, add two servings. When eating intuitively, the vegetables will start to take the place of more calorie dense food choices like starches or junk food!

3. Check Your Portions!

Our friends at Precision Nutrition suggests a palm of protein, a cupped hand of carbohydrates, a fist of vegetables, and a thumb of fat for most. If you are still hungry, add another fist of vegetables. Click the image for a great article on portion control!

Still hungry after intuitively eating? Add a small amount of protein. It will take a number of weeks (maybe even months) to work through and find the amounts and timing that works best for you body, lifestyle, and schedule. There is no one-size fits all in nutrition, but start from a baseline and build from there.

4. Don’t Give Up All Your Favorites!

The IDEA Fitness Journal suggests “Flipping” your ingredients. Instead of that traditional burrito, ask for a burrito bowl which puts all the ingredients of a burrito into a bowl instead of a wrap.

Instead of eating ice cream with fruit on top, try a spoonful of ice cream on top of a bowl of fruit!

Instead of a steak dinner with a side of potato and vegetable, try a salad with sliced steak and cubed potatoes on the side.

(Source: Padgett, Cassandra MS . “Nutrition Hacks Based on Hard Science” IDEA Fitness Journal, January 2019: 46-49. Print)

5. Beware of False “Health Food”!

Be cautious of “Food Halos” – foods high in sugar or artificial ingredients that are packaged to appear healthy and may even be lurking in the “health food” section of the grocery store!

Tuna and chicken salads for instance are often laden with heavy amounts of mayo. Making your own? Try swapping out the mayo for plain Greek yogurt.

Think instant oatmeal is a healthy go-to breakfast? Be watchful of high sugar levels! Consider using one pack and adding plain rolled oats, walnuts, and berries to balance out the load…even better, start with plain oats and build your own oatmeal so you are aware of what is going into it!

6. Build Healthy Habits!

The most important thing to remember is that building healthy habits and determining the right path for YOUR body will take time. Determine your priority in nutrition. Where can you make an easy change that will have significant results for your health and wellness?

Is it more water every day? Maybe you drink several sodas per day and just swapping them out with water will yield you incredible benefits!

Need to eat more vegetables? To trim out the excess snacking or late-night eating? Work on ONE habit first and do not move on until it’s mastered. For many, this will take at least a week or two. In some cases, much longer.

It may take more time than you’d like – scratch that, it WILL take longer than you’d like – but in the long run when it’s just part of what you do and you are well on your way to your goal, it will seem like a blink in time.

Take it one step at a time…

Hey Siri, Google, SOMEONE! I Need Directions to Fat Loss.

“Fat Loss Happens in the Kitchen!”
…or Does It? Truth is Truth.

Dan John, a celebrity in the strength and conditioning world, an Olympian, educator and author once shared that “fat loss happens in the kitchen.” He passionately expressed how important proper nutrition is regardless of what happens in the weight room, at the gym or even right here at Ellipse Fitness Training Centers.

Blasphemy you say?!

John recommends that people who want to burn fat should eat protein and vegetables and drink water consistently for two years. THEN, let him know how it’s going.

That isn’t the answer we want to hear – I know, but most of us know that ‘truth is truth.’

Let’s argue however, that ‘truth is not truth’ in this case. Don’t worry! Dan John is correct. Fat loss doesn’t happen in the gym, but we are not so sure that it happens primarily in the kitchen either…

Fat Loss Happens…

  1. In the Drive-Thru

  2. At the Gas Station or Convenience Store

  3. At the Concession Stand

  4. At the Grocery Store

  5. THEN In the Kitchen

  6. Finally…ON YOUR PLATE!

1. In the Drive-Thru

Sure. We plan to succeed, head to the store with the list in hand and meal prep on Sunday like we are supposed to, yet SOMETIMES we run late at work, traffic backs up and advertisements seem to whisper sweet nothings from the highway billboard lies of starting tomorrow, fast and convenient and only 99 cents! The next event of the day is closing in and nothing is going according to plan. THIS is where fat loss happens for many of us…

• Chic Fil A? Try the Market Salad: 330 calories, grilled nuggets, fruit, and super food salads!
• Jimmy John’s? Go for the Unwich: a pickle on the side for crunch, no cheese please!
• McDonald’s? Choose the Southwest Salad, Egg White Breakfast Sandwich, or Grilled Chicken Wrap to help mitigate the damage when you are stuck at this joint!

2. At the Gas Station or Convenience Store

Depending on the location, chances are there is a powerhouse gas station that has a full restaurant inside. Of course they have hot dogs, taquitos, crunchy salty things, and candy.

They ALSO often have fresh fruit, salads, nuts, jerky, or protein shakes/bars (watch those ingredients! Some are just candy bars in disguise…)

Fat loss happens when we choose right on a consistent basis, time after time. Build the habit into your life!

3. At the Concession Stand

Concession stands should be called “Greasy Carb Stands”. Pretzels and cheese, candy, and soda are more than just empty calories. These foods offer ZERO nutritional ingredients and turn the day into a hotbed of poor choices!

Some may offer healthier options like grilled meats, but game days is the perfect day to stash an RX Bar, Dale’s Bar or Quest Bar in your pocket, purse, or sports bag. Keep some quick-grab goodies in your car’s center console: dried fruit, nuts, jerky, seeds, or protein balls all keep well in the car especially through the winter!

4. At the Grocery Store

Obviously healthy and then not-so-healthy options are both available at our local grocer. Here are some tips to help:

Shop the perimeter of the store. This avoids temptation to throw the dry, processed goods into our basket.
Find the pre-prepped vegetables – even if they cost more to make sure they will be used to munch on or for a quick meal.
Check out the salad bar and get more prepared fresh food. Purchase 2-4 days’ worth of food instead of a week’s worth to avoid spoilage and overeating. Drink a full glass of water before shopping. Shop on a full stomach as often as possible. Make a list and stick to it!

5. THEN in the Kitchen

We eat what we see, and we certainly can’t eat what we don’t have on hand! Keep fresh choices on the counter, and in the fridge, whenever possible. Have some meals pre-portioned and ready to go when you need to grab quickly on the way to work or come home starving!

Become the primary shopper and take control of the food in the house! Utilize Shipt and similar services for shopping if time is short. Your health is worth the extra cost! Put poor choices in the downstairs fridge or on a basement shelf. Out of sight, out of mind is true.

Meal plan. Meal prep. Make food commitments to yourself! It may be tough at first, but with repetition it becomes part of your routine.

6. Finally, ON YOUR PLATE!

What you put in your mouth…this is where the true magic happens. At least 50% of your plate should be vegetables! This may be the most important step towards fat loss and healthy nutrition in general.

What goes on our plate and in our mouth is 100% up to us. Accept full responsibility for this! Our bodies become our journals and the writing doesn’t lie!

Be honest with yourself, stay consistent, and you will be strong and healthy.

WHO: Up to 50% of Cancer Cases Preventable with Lifestyle Change

National Breast Cancer awareness month kicked off this week, so we thought it an appropriate time to discuss how lifestyle, nutrition and exercise can reduce your risk of developing different types of cancers.

Cancer in general is caused by genetic changes or mutations leading to uncontrolled cell growth and tumor formation. This is part of the reason that it is so difficult to treat and study, because the causal factors are not quite as black-and-white as bacterial or viral diseases.

The good news however, is that according to the World Health Organization between 30-50% of cancer cases are preventable, and most often with simply a lifestyle change! Even in high-risk women, lifestyle change has been shown to decrease risk of breast cancer as well as other cancers. Let’s talk about what you need to be aware of and what steps can be taken to potentially reduce your risk of developing cancer.

1. More More, Sit Less!

For most healthy adults, the Department of Health and Human Services recommends at least 150 minutes a week of moderate aerobic activity or 75 minutes of vigorous aerobic activity weekly, plus strength training at least twice a week. That boils down to 30 minutes of activity daily! Activity also increases your immune defenses!

Limit screen time. Consider investing in a fitness tracker to see what an average day for you looks like for movement.

2. Eat Healthy!

The Mediterranean diet for instance has shown to be one good guide for nutrition since it focuses on mostly on plant-based foods – such as fruits and vegetables, whole grains, legumes and nuts.

Limit sugars, processed food, and red meat. Oh and…EAT MORE VEGETABLES.

3. Don’t Smoke; Limit Alcohol

Worldwide, tobacco exposure (chewing, smoking and second-hand) is the single greatest avoidable risk factor for cancer mortality and kills
millions of people each year, from cancer and other diseases.

Tobacco smoke has more than 7000 chemicals, at least 250 are known to be harmful and more than 50 are known to cause cancer. Interestingly, Tobacco PLUS alcohol substantially increases the risk. Also, according to the CDC more than 100 studies have found an increased risk of breast cancer with increasing alcohol intake.

4. Strive for a Healthy Weight!

According to Wikipedia, in the United States excess body weight is associated with 14-20% of all cancer deaths. Although there are much better ways to figure out what weight is the right weight for your body type, a quick reference guide is the Body Mass Index. Although we know that weight is not a perfect indicator of health (because it doesn’t measure overall fat or lean tissue content) it is a good starting point in figuring your potential risks and determining health goals.

You can certainly get a more in-depth look by measuring body composition via Bioelectrical Impedance, Skin Folds, Hydrostatic Weighing or other methods. Do your research and seek out a certified professional!

5. Get Your Routine Check Ups!

When it comes to your health and prevention of cancers and other diseases, healthy food, exercise, and maintaining a healthy weight play a big role in prevention. Even the healthiest of us however, should still see a doctor regularly to be proactive and ensure everything seems up to par. Prevention costs infinitely less than the cost (financially, physically, and emotionally) of treating disease.

Do These 3 Things to Lose 2 Pounds This Week!

Are you tired of starting a diet only to start it over again and miss out on all the results you were expecting or promised?

SO ARE WE!

Let’s keep this simple.

1. PFW – Fat loss happens when we pay attention to what goes in our mouths. Focus on Protein, Fiber, and Water.

 • Stop focusing on what to eliminate and focus on eating more proteins like chicken, eggs, and fish.
 • Forget the trendy headliner diet and enjoy the fiber found in fruits and vegetables. The more fibrous the food, the more it satisfies.
 • Drinking just 1/2 your body weight in ounces of water will do more than just hydrate. Drinking this, relatively small, amount of water will curb an appetite and ensure the mind doesn’t get thirst confused with hunger. We recommend drinking your bodyweight in ounces of water. Go the extra mile!

2. Move MORE!

 • Walking at a leisure pace for 30 minutes 3-4 times each week can significantly decrease the stress hormone cortisol and allow the body to focus on other functions besides stress management. Fat loss is one of those functions.
 • Already walking and not seeing results? Check that it is a true leisure walk. The kind of walk that is not measured on a tracking device and occurs at a speed that would allow you to hold a cup of coffee or tea in your hand. Slow down a little. Something tells us that your life is moving fast enough on its own.
 • Truly leisure walking and working out and STILL NOT SEEING RESULTS?? Go back to tip number 1 for a seven day stretch.

3. Get some ZZZZzzzzz’s

 • No, we are not suggesting a crazy supplement or product called ZZZZzzzzz’s. We are suggesting that quality sleep can allow your mind and body to fully recover from the day.
 • This should NOT be underestimated! This will set all your systems and faculties up for success. Start each day rested and ready for results.

Our resolve will be challenged every step of the way!

Efforts to consume more PFW may be compromised or sabotaged by quick-fix shakes that offer little more than flavor and expense. Moving more does not entail moving all the time to continue eating, sabotaging, and compromising one’s self to avoid change. Avoiding change nutritionally is the equivalent to avoiding change physically!

Know this: We promised simple. That doesn’t necessarily mean EASY! It is uncomfortable outside of the comfort zone. Declaring war means preparing to battle, holding your ground, and occasionally…fighting back!

If you’re excited about the simplicity of all this, but need a little extra guidance and motivation then let us help! It is literally what we live for!

Our 21-Day Ellipse Fitness Training Camp will give you all the tools you need to get on your way to making staggering change that can last you a lifetime.

21 days of unlimited training sessions PLUS one small group personal training session per week!

Nutrition Guidance, Ellipse Cookbook, Simple Meal Plan and Shopping List!

Before/After Weight, Pictures, Tape Measurements and Body Composition to give you a clear picture of your progress and results!

Welcoming, fantastically supportive group atmosphere, friendly and knowledgeable coaching staff, accountability, motivation, and MORE!