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The Home Workout Guide You Need!

More people than ever are working out at home whether via live-stream videos or Facetime, pre-recorded videos or just making things up as they go. But there are some things you’ll want to take into account to maximize your home workout efficacy – and safety!

1. Find Your Spot

Find a space with some room to move, good ventilation, and away from distractions. Are you watching a screen to follow along with your workout? Make sure you can see well enough by viewing on a computer screen, Smart TV, or other larger screened device. This is your time!

2. Find Your Time

Even during chaotic times, schedule your workout and don’t break your appointment! Let those around you know that you have an appointment you can’t miss whether in your home or otherwise. It is all too easy to skip a workout when you simply, “get around to it at some point”.

3. Be Prepared

You have your workout planned. Now make sure you are dressed and ready for your workout, have your water ready, and check-in. Check-in with your trainer, your friend, or whomever you are keeping accountability with. If you are self-motivated and can stay accountable with yourself, awesome, but many of us are not! Find your person! This is a really simple, REALLY effective tool.

4. Find Your Equipment

If you’ve always been a gym-person, you haven’t had to worry about at-home equipment. But what if you are temporarily at home or on the road?

Resistance bands and minibands are very cost effective. It is a great idea to have one for the “just in case” times. They can easily be tossed in luggage or in that drawer to not take up extra space.

– If you normally use some kind of assistance for your pushups, use a chair, a counter-top, a wall, or anything secure to elevate your pushup!

**Have Nothing? If you need some “make do” workout equipment, grab some of your reusable cotton tote bags or a duffel bag and fill your weight as needed. The bags can be held like a kettlebell for Turkish get ups, deadlifts, overhead presses, bicep curls, and so much more!
More ideas: canned foods, laundry detergent bottles, ½ and gallon milk jugs filled as needed can make great substitute weights. Get creative and/or ask for help! How to sub equipment, modify movements, etc. ask us!

5. Find Your Footwear

Although in many cases barefoot is the ideal way to train, if you have not worked out barefoot or in minimalist shoes previously, start slow! Use the same training shoes you have been and maybe try 10-minutes of your workout barefoot to see how you feel. This might be a great time to adjust to minimalist footwear, if it’s right for you.

Say Cheese! I bet you didn’t know…

Many will immediately have warm comfort food feelings. Cheese is said to have been around for around 8,000 years. Cheese is even mentioned in the bible and is thought to likely have started with sheep and goats. A cheese’s nutritional content is largely determined by the animal it came from and what foods it ate. This week we talk all things cheese! Is it good? Is it bad? Is it healthy? What do you think?

Good or Bad?

If you’re not lactose intolerant, cheese can be a good source of calcium, fat, and protein. It also contains high amounts of vitamins A and B-12, along with zinc, phosphorus, and riboflavin. On the flip side, cheese is typically high in saturated fat and calories, so eating too much can pose health problems in addition to weight gain.

TIP: to “have your cheese and eat it too”, opt for using higher flavor cheeses (Havarti, aged white cheddar, etc) as more of a garnish or topping vs a main component in a dish.

Is All Cheese Made Equal?

Some of the healthiest cheeses include feta, blue cheese, ricotta, cottage cheese and mozzarella.

TIP: Try a new healthier dessert (it sounds weird, but we promise, it’s great!)!
– ½ Cup fat free ricotta
– 1 TBSP unsweetened cocoa powder
– sweetener of choice (stevia, honey, maple syrup, etc)
– add nuts, fruit, etc to add other flavors and textures

Lactose Intolerant?

Whether cheese is deemed a “good” or “bad” food, not everyone can tolerate milk products, more specifically lactose, equally. Lactose intolerance includes symptoms of abdominal cramping, bloating, and/or diarrhea after consuming lactose.

Cheeses lower in lactose are: aged cheddar, parmesan, and swiss cheeses. Higher lactose cheeses include: cheese spreads, soft cheeses like Brie, cottage cheese, and mozzarella.

Did You Know?

90% of Wisconsin milk is made into cheese! Cheddar cheese was first manufactured in England and is hands down the most widely purchased and eaten cheese in the entire world!

Wisconsin is known as the dairy state for good reason. Over 25%, and over 600 varieties, of the country’s cheese comes from Wisconsin!

TIP: Grating a softer cheese? Try sticking the cheese in the freezer for 20 minutes before grating to keep the mess at bay.

Get even more cheesy info here!

Organic Food: The Key to Good Health

This week we have another guest blog that is accompanied by an AWESOME infographic on organic foods! Check it out here!

Organic Food:

The Key to Good Health

For every person, the quality of the food is of paramount importance, even more so for those who work out regularly. In recent years, there have been many talks about the detrimental effect of conventional food on our wellbeing. Many have begun to wonder whether organic food presents a healthier alternative.

The popularity of packaged organic food has skyrocketed in recent years. Fitness instructors and personal trainers around the world nowadays recommend fitness and healthy diet to anyone who wants to lose weight, get healthy, and see serious results, even if they have never worked out before.

Considering the tremendous benefits of organic food for the environment and our bodies, we think that it is time we learned more about organic products and their positive effect on our health.

Organic Food for Proper Baby Development

Babies are affected the most by poor nutrition. In the early stages of our lives, our immune system is still fragile and susceptible to many diseases. A poor diet can impair the immune system. For this reason, 40% of people opt to buy organic products for their young ones. Unlike conventional food, organic food does not contain any chemicals or additives that can permanently damage your baby’s health.

What Does This Have to Do with Fitness?

Most people’s eating habits and food preferences are established early in life. It is vital to encourage a healthy diet in your household to prevent a variety of diet-related diseases. If you have bad eating habits during childhood, the chances are higher that you will have weight problems later on. That means that you may have to work out twice as hard in the gym to get back on track.

What Diseases Are Lurking in Conventional Food?

According to the Environmental Working Group report, conventional food contains over 2,000 different chemicals. Eating food packed with chemicals, such as additives and pesticides, puts us at risk for developing a range of diseases, including digestive disorders (food intolerance), brain damage, gout, kidney stones, hormone disbalance, inflammation, and even cancer.

Is Organic Food Expensive?

On average, organic food is more expensive than non-organic food by $0.24. However, many who choose to consume organic products, purchase them at reasonable prices by buying directly from farmers (i.e CSAs and farmers’ markets). Find and connect with your local farmer’s produce by searching www.localharvest.org.

Organic Food Tastes Better

32% of people think that organic food tastes better than conventional food. Sometimes it may not look as appealing, but it is much more delicious. Conventional food generally does not contain all the necessary nutrients and vitamins necessary for keeping our body healthy.

Live Healthier with Organic Food

There is a growing body of scientific evidence that clearly shows organic food is healthier than non-organic. Organic products contain more vitamins, minerals, omega-3 fatty acids, and antioxidants. These are all significant food ingredients, and if you work out regularly and try to lead a healthy lifestyle, eating organic products may be the better choice when considering the higher nutritional value of organic food. Higher nutrients = more energy for physical activity.

Celebrate Mardi Gras and Lent With These Recipes!

This week kicks off Mardi Gras and Ash Wednesday, the start of the Christian Lenten season. Mardi Gras is a Christian holiday dating back thousands of years to pagan times. Around the world, Mardi Gras is also known as Carnival and is largely celebrated by Roman Catholic populations on the day before Lent begins. But let’s break it down…

Fat Tuesday

Today many celebrate Mardi Gras, which is French for “Fat Tuesday”. “Traditionally, in the days leading up to Lent, merrymakers would binge on all the rich, fatty foods—meat, eggs, milk, lard, cheese—that remained in their homes, in anticipation of several weeks of eating only fish and different types of fasting.”
Source: https://www.history.com/topics/holidays/mardi-gras

Ash Wednesday

Ash Wednesday kicks off the Lenten season which consists of the 40 days between Ash Wednesday and Easter Sunday. Did you know the ashes used in the Christian celebration are palm leaves burned up from the previous year’s Palm Sunday celebration? For many, this is a day of an abstinence from all meat and foods made with meat, along with each Friday during lent.

Meatless Days

Wednesday started the Lenten season and so we’re talking fish and meatless meals! Many meals that are complete and tasty that don’t include meat! From a non-religious standpoint, many people choose to practice Meatless Mondays, or just choose one day a week to abstain from meat consumption for health or environmental reasons.

Fish Fry Alternative

Keep your fitness goals in check by skipping the fried fish and opting for the terms grilled, baked, poached, steamed or broiled when searching for recipes or eating out.

Want to try something new? Try grilling your fish on different types of planks for a new flavor! https://www.allrecipes.com/article/plank-grilling/

Meatless Chili

Meatless doesn’t have to mean you are confined to fish, if you don’t want to. Quinoa, lentils and sweet potatoes offer great meat alternatives without sacrificing taste. It’s still cold outside, so warm up with a Quinoa Chili recipe that combines your basics of various beans plus corn and quinoa for a nutrient packed dish.

Tacos!

Roasted Cauliflower and Lentil Tacos with Cream Chipotle Sauce combines roasted cauliflower with familiar taco seasonings and lentils for a nutrient and protein packed dish! Want to skip the tortilla? Serve warm over lettuce greens!
https://cookieandkate.com/roasted-cauliflower-and-lentil-tacos/

Different Fish

Try a simple Tuna Burger! Combine a can of drained tuna, 2 T chopped onions, 2 egg whites, ½ C panko and ½ t pepper. Form 2 patties and pan fry for about 4 minutes per side. Eat as is or serve on sprouted grain bun. Looking for something even lighter? Have you tried Smart Baking Company Smart Buns? Smart buns are gluten-free, 63 calories, high in fiber and have 10 grams of protein! Check them out here!

Wait…Chocolate is Good For Your Heart??

Ok, we kind of made you look…even though it is true! But that’s not really what this post is ALL about. We want to talk about heart health this week, and rightfully so! It is STILL the leading cause of death here in the United States and has been for almost 100 years!

What You Need to Know

What happens after your first heart attack?

Within FIVE YEARS of your first heart attack, the mortality rate for men is 36% in 5 years and 47% for women. During heart month, and all year long, love your heart by taking a look at the foods you eat, moving more/being more active, increasing your “good” cholesterol (HDL), reducing your “bad” cholesterol (LDL), and stop smoking if you do!

What role does my diet play?

Trans fats (deep fried foods and baked goods), processed meats, and added sugar and significantly increase our changes for cardiovascular disease. And although not a “food”, limiting alcohol intake will make your heart happier by limiting the weight gain that can accompany it and reduce its effect on blood pressure. Men should have no more than 2 drinks per day and women no more than one according to the American Heart Association and Academy of Nutrition and Dietetics.

Feed your heart some of these heart healthy foods – leafy greens (hey vitamin k!), fatty fish (hello omega-3’s!), berries (hi antioxidants!), beans/legumes (yo resistant starch!), seeds and nuts (thanks healthy fat!) and yes, you were waiting for it…DARK CHOCOLATE (thank you flavonoids, we love you too.)

What about exercise?

Moving more is good for the heart. Do you have an exercise tracker? Take a look to see what your average number of steps per day is. See if you can take on a challenge to increase those steps by 1000 per day. As you find success, try to build up to 10,000 or more steps a day. Find a heart-healthy workout right here!

Well I just have a little high blood pressure…

High blood pressure is a controllable factor and one, without intervention, that can lead to heart disease. Stress can lead to a slew of health conditions, but also affect our heart with hypertension. Although the link between stress and heart disease aren’t fully clear yet, we do know stress affects more than just the heart and we DO have clarity in strategies for controlling stress in a healthy way (AKA not with alcohol). A healthy diet, exercising, yoga, meditation, laughing, connecting with a friend and deep breathing are all proven techniques/tips to lower stress. Try to find the strategy that work best for you and IMPLEMENT it! Your heart will thank you.

PSA

Take care of your heart! Although it takes some effort to eat well, exercise and keep stress under control, it will also increase the duration of your life! A life that someone else may not have had the chance to have…

22 people die each day waiting for an organ transplant and 75 lives can be saved by ONE donor. We do not always have the luxury of choosing our challenges in life. Some of us may never have a great heart no matter how much we exercise. What would you give for one more day with someone you love that has passed? What would you do for someone you love that is waiting?

Don’t wait until you are in need or someone asks you.

Sign up today!

https://www.midamericatransplant.org/register
or
https://www.donatelife.net/register

How To Stay Well When Everyone Else is Sick!

Sickness is running rampant this time of year. Colds and multiple strains of the flu are just the most well-known. Take your health into your own hands by taking preventative measures.

Step 1: Keep Your Hands Clean!

Washing your hands with soap and water, for at least 20 seconds, is the most effective in reducing the spread of germs and bacteria.

Keep hand sanitizer with you for when soap and water aren’t available. Make sure to find sanitizer that is at least 60% alcohol. If your hands tend to get dried out, be sure to get sanitizer with vitamin E added.

Try this DIY spray: In a 2 ounce spray bottle, combine 2 Tablespoons of witch hazel with aloe or Vodka (!), a few drops of Vitamin E to keep hands from drying out, 15-20 drops of your favorite essential oil blends, and top off with distilled water.

Prefer a gel sanitizer? Try ½ c Aloe, 1 tsp witch hazel, 1 tsp vitamin E, and ½ tsp glycerin along with your favorite essential oils.

Step 2: Get Your Beauty Rest!

Who got 7-9 hours of sleep last night? When you fail to get enough sleep, the number of infection-fighting antibodies (called cytokines)
are reduced AND if you do get sick, a lack of sleep can prolong your illness!

If life prevents you from getting adequate sleep, take up to two 30-minute-or-less naps to try to “catch up” and help ward off illness and reduce stress.

Step 3: Eat well!

During these times of sickness floating around, make sure your diet is loaded with vegetables and fruits. Loading up on foods that contain vitamin B, vitamin C, and B6 will help ward off viruses.

Vitamin C is readily found in bell peppers and citrus fruit. Poultry is a great source of B6. Other immune boosting foods include garlic, yogurt, broccoli, and green tea. Build your immune system with a smoothie with these immune-boosting foods: berries, oranges, spinach, honey, and yogurt.

Step 4: What If It’s Too Late?

If you already feel symptoms coming on, all is not lost! Elderberry has been used for centuries to increase the immune system and fight upper respiratory tract symptoms. Sambucol is one brand that has been directly studied and been proven to reduce the duration of symptoms from 6 days down to 2 in many cases! Sambucol is not preventative, but if you’re not feeling great, it may be worth a shot. As always, check with your doctor first!

Use Nature’s Bounty to Fuel Good Health

This week we proud to present another guest blog from MedAlertHelp.Org. They are providing excellent information in helpful, easy-to-read infographics! Follow the link to see the infographic for this post!

It is strange to think of our bodies as finely tuned machines, but that is what they are. They require the right fuel and a fair amount of maintenance to keep them running. Fortunately for us, we live on a planet where the right fuel exists in abundance.

In this post, we will take a closer look at the main vitamins that our bodies need to function optimally. We will go over some interesting facts you have not heard of before.

BASICS

There are two broad classifications of vitamins.

Water-Soluble Vitamins

Water-soluble vitamins are not stored in the body. If you consume too many of those, your body will flush them out. You will notice that your urine is different. Beta carotene, for example, can change the color of your urine to a dark yellow or even light orange. You would have to take large quantities to overdose on it.

The vitamins in this category are:

● Vitamin B1: Is necessary for proper nerve and muscle function and energy production. It will help you recover from a workout. So, make sunflower seeds or macadamia nuts part of your post-workout snack to get your share of B1.

● Vitamin B2: This vitamin powers the muscles. Make sure to get your dose half an hour before a workout. Eggs, salmon, and almonds are all excellent sources.

● Vitamin B3: This vitamin helps clear out bad cholesterol. Without it, the body cannot metabolize fat or glucose. You will feel sluggish and be more prone to so-called lifestyle diseases. Get it from peanuts, sunflower seeds, mushrooms, or peas.

● Vitamin B5: Feeling stressed out, and you cannot relax? You might be short of vitamin B5. It regulates the adrenal glands. It is also necessary for the formation of new red blood cells and metabolizing fatty acids. Get if from sunflower seeds, mushrooms, eggs, and avocado.

● Vitamin B6: Is essential for the proper functioning of the brain and nervous system. Get it from tuna, sunflower seeds, pistachios, and dried prunes.

● Vitamin B7: Without B7, your body would not be able to metabolize any of the macronutrients. Get it from sweet potato, broccoli, salmon, and eggs.

● Vitamin B9: If you have a weak immune system, and feel fatigued often, you are probably low on B9. Find it in spinach, black-eyed peas, lentils, and asparagus.

● Vitamin B12: B12 helps us metabolize macronutrients and produce new blood cells. You can find it in mackerel, trout, eggs, and tofu.

● Vitamin C: Helps boost immunity and fight infections. Find it in kale, citrus fruits, guavas, and bell peppers. If you feel exhausted and have a weak immune system, or need to recover from a workout, do include more vitamin Bs and vitamin C.

Fat-Soluble Vitamins

Fat-soluble vitamins are a different matter altogether. The body will store them in its fatty tissues. If you take more than the body needs, they build up to toxic levels, which can lead to a fatal outcome.

The vitamins in this category are:

● Vitamin A: Is essential for healthy teeth, skin, and skeletal system. Get it from carrots, broccoli, sweet potato, or cod liver oil.

● Vitamin D: Helps boost the immune system and combat fatigue. It is also necessary for healthy bones. Get it from eggs, tofu, mushrooms, and salmon. Your very best source, though, is the sun. Try to get at least 15 minutes of exposure when the sun is at its peak. Expose as much skin as possible and ditch the sunscreen for this session.

● Vitamin E: Is essential for good immunity and regulating cholesterol. Find it in sunflower seeds, almonds, and wheat germ oil.

● Vitamin K: Helps the blood clot and keeps your bones strong. Find it in cooked kale and broccoli or raw spinach.

Do We Need to Take Supplements?

Ideally speaking, no. However, if we want to get the right mix of vitamins, we have to eat a well-rounded diet that includes fresh ingredients. We can chemically recreate the compounds, but if it were that simple, all we would have to do for good health is to pop the right pill.

In reality, the foods that we eat contain hundreds of compounds that work together. We are nowhere near the point of recreating the full nutrient profile of even a simple apple.

Still, if there is no alternative, choosing a high-quality supplement can fill in the gaps. However, always try to get the vitamins you need from food sources first.

As you can see from the list above, some food sources are superfoods in their own right. The lowly sunflower seed, for example, has nutrients that help boost the immune system, fight fatigue, repair muscles, and provide energy. Now that is the kind of supplement we all need.

Dr. Nikola Djordjevic, MD, is a practicing physician who is the Co-Founder and Project Manager of MedAlertHelp.org, a site dedicated to improving your knowledge about health, nutrition, fitness, aging, retirement, and much more. He leads a remarkable team of medical writers, medical alert reviewers, and experts in the realms of life insurance, retirement, and marketing devoted to saving your time and simplifying the process of finding the perfect solutions for everyone.

What the “Sitting-Rising” Test Tells You About Your Life Expectancy

In 2012 a research team designed the “sitting-rising” exercise that seemed to predict mortality in those 51 – 80 years old. Over 2000 adults were tested. Essentially it tests strength as well as hip mobility and how it may be related to mortality.

According to the CDC, over 61% of U.S. residents over 65 died from fall-related causes in 2016. Although there are other factors that can come into play, it’s a good reminder that moving well is just as important as other aspects of health/fitness (like heart-health, body composition, muscular strength, bone density, etc).

What is the sitting-rising test?

Sit on the ground and cross your legs. Try standing up from the cross-leg position without touching the ground. Success? Cross your legs the other way and try again!

Start with a score of 10

Subtract 1 point for each time a body part other than your feet touches the ground

Subtract 1 point for placing hand on the knee

Subtract 0.5 points for loss of balance

Interested in other self-tests? Check out this great article!

I took the test…now what?

Bottom line: if you don’t continue to move and put your body through different ranges of mobility, it will go away. Have aches and pains with movement? Try these tips!

1. Start with your feet!

Go barefoot, roll your feet with a tennis ball, walk on a rock mat, give your feet a daily massage/”gymnastics”. Take care of your feet! They are the gateway to your body.

2. Change the way you sit!

When we sit a lot, we tighten our hip flexors which causes the glutes to lengthen and compensate (which can often result in back pain). Our core strength can also be diminished.

Rather than sitting at a computer or on the couch watching TV, try squatting, using a stability ball, using a tall-kneeling position, using a half-kneeling position, sitting back on the heels and/or a combination of all the above.

Offset tight hip flexors and underactive glutes by adding in single leg hip lifts into your exercise routine a number of times per week.

3. Get more mobile!

Are you mobile enough? Another simple test to check your general strength and mobility is to place your feet next to each other and squat down, keeping your heels on the ground. The movement should be simple and pretty effortless.

Today, RIGHT NOW, add some hip mobility into your day with 5-10 reps of “The World’s Greatest Stretch”.

4. Train the postural muscles!

Try sitting on the edge of your chair to keep challenging your body and core strength. Start with 1 minute, and add an extra minute every day for a month. In no time you will be watching an entire episode of your favorite TV show on the edge of your seat with little effort!

FAQ: New Guest Tips

Welcome to Ellipse Fitness! First off, we are so excited to be a part of your fitness journey, and PLEASE always feel welcome to talk to our trainers and staff about anything! If we don’t know the answer, we are always happy to point you in the right direction!

Here are some common questions we see that may help you to get started…

1. What should I bring?

a. A good pair of clean tennis shoes
b. Sweat towel
c. Water (we sell bottles of water too, but go ahead and bring your favorite water bottle if you’d like!)
d. Appropriate fitness gear, like a t-shirt and fitness pants/shorts.
e. We have foam rollers and boxing gloves, but if you have a roller or gloves that you love, feel free to bring them.

2. Will I be the only one who…?

There is a 98% chance, someone your age, with your condition, and/or your concerns HAS done this before and was successful doing so! You are not alone! We have levels suitable for almost everyone. Fitness can be intimidating initially, but we will set you up for success, going over the basics, breaking down the movements and only adding things in once you are ready.

3. My [fill in the blank] hurts, had surgery, etc…

First, make sure you have filled out a medical history form so we know exactly how to work with you during your Ellipse training sessions. Our certified trainers are experienced to offer suitable adjustments or alternate exercises as needed.

4. My schedule is tough! How long are the workouts and what does the schedule look like?

At Ellipse we program our sessions assuming that everyone has a variable schedule and in some cases can never make it on a certain day. No worries, our behind the scenes programming has you covered! Get a complete workout attending as little as 2-3 days/week. Our sessions run 45-50 minutes and include foam rolling and a dynamic warm-up.

Group Personal Training (5am, 6am, 9am, 12pm, 4pm, 5pm*, 6pm*. Ask your local studio for the Saturday schedule.)
*Allouez – no 5 pm or 6pm on Fridays
*Oakville – no 5pm on Fridays

– Monday, Wednesday, Friday, and Saturday are strength based with Monday and Friday offering a little more heart-pounding metabolic component.

• Kickboxing/Team Training (5am, 6am, 9am, 12pm, 4pm, 5pm, 6pm. Ask your local studio for the Saturday schedule.)
– Tuesday, Thursday, and Saturday have a kickboxing basis with a variety of twists to keep it fresh.

We respect your time and make a practice of starting and ending on time. Don’t forget, we have showers available as well if you need to make your getaway even quicker!

5. I’m nervous

That’s totally normal and you are not alone! Taking the first step into the studio is always the hardest. If you can make it into the front doors, we promise to take good care of you and help you feel as comfortable and welcomed as possible! If you have any injuries, bodily limitations, or just want to test the waters as opposed to jumping right in, our trainers will work with you. Not sure what a deadlift is? No problem, we’ll walk you through a hip lift and work to progress you toward the next step.

6. I won’t know anyone!

Most people don’t know anyone the first day, which is why we are here! Let us introduce you to some new fitness friends and trainers. We’re all here for the same positive results, accountability, and community.

7. In the past, I’ve gotten bored

For over a decade, Ellipse has been known for our variety and fitness expertise. Let us show you variety like never before!

8. How do I get started?

First, request a medical history form (or click the link above!) and login from your local studio. Call, email, or stop in to set up an initial “Get To Know You” session to help us guide you toward the program best suited to you. Short on time? Just fill out your medical history form and we can email or call you our recommendation and best way to get started.

Your first session we’ll have you come in about 15 minutes prior to get your orientated and ready for the session. After your first session, arriving 5-15 minutes prior will allow proper foam rolling and warm-up time.

9. How can I stay connected?

Make sure you are getting our emails! On Tuesday’s you’ll find our “Lunch N’ Learn” series to keep you informed and motivated. Keep up with your local studios with our Friday studio update and notes. If you haven’t received an email yet, be sure to reach out.
Follow the Ellipse Fitness corporate Facebook pageand your local studio Facebook/Instagram pages for another method of staying “in the know”.

Finally, when you join as a member, you will be invited to be a part of your local studios private Facebook group; a place to interact with other members and ask health and fitness related questions!

10. What else should I know?

Our training team and Ellipse community are here to ensure your success. Without you, your results, or your positive experience, Ellipse wouldn’t be here so we are grateful and VERY motivated to make sure you have the best fitness experience EVER!

Our members are encouraged to book their sessions at least 4 hours prior to help the trainers provide the best service possible. Your situation doesn’t allow for a 4-hour window? Just check with your local studio as we have processes in place for those situations!

Life is about balance, and so is Ellipse Fitness. As mentioned before, you’ll get a great workout in, but there will be no exercises that you “cannot do”. Our coaches will make sure you have options, just communicate with us and we will figure it all out!

How NOT to Fail at Your New Year’s Resolution

We’re well into the new year. Did you set a new year resolution? Merriam-Webster defines the new year’s resolution as “a promise to do something differently in the new year.”

More than 80% of all New Year’s Resolutions fail. Why? Perhaps they weren’t SMART.

SMART goals are:

Specific
Measurable
Achievable
Relevant
Time bound

Let these guide your new year’s resolution or any goal you are looking to achieve this year.

SPECIFIC

Goals look good on paper and tend to be based on norms or societal demands. “Lose weight. Tone up. Get healthy” Set more 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. “I get regular headaches. I will drink an additional 12 ounces of water each day. Maybe they are hydration related?” Once your goal is determined, make sure it is specific and there are steps laid out as to HOW you will achieve it. “I bought a new 12 ounce water bottle that I will fill and carry with me each day until I drink it all.”

MEASUREABLE

A measurable goal ensures that it can be truly attained. Are you going to “drink more water” every day? Being measurable means a goal would be something more like, “I will drink at least 90 ounces of water each day, not including my food, coffee, etc.” Measuring your goal makes it easier to track and know if you have achieved it.

ATTAINABLE

Goals should be reasonably possible, not setting yourself up for failure. Goals should be set to add a positive swing to our lives, not a punishment. If you set a goal of “working out every day”, first that’s not very specific, but also, is it even attainable? Do you have a family, kids, a full work schedule, volunteering, and other commitments? Daily workouts just may not be feasible without causing stress that can lead to other health problems. If you currently work out 3x/week, may your goal is looking at adding in that 4th day, but make sure you have steps in place for how that will look and feel. Maybe that 4th “workout” means you are adding in a 30-minute walk every week to de-stress, walk the dog, or walk with your significant other. Make your goal attainable and relevant to your life.

RELEVANT

Don’t set a goal just because it’s what you’re supposed to do. Set a goal that will make a positive impact on your quality of life.

Do you have high blood pressure? Set a goal that will aid in helping your blood pressure.

Need to lower your BMI for health reasons? Create a nutrition and/or fitness goal.

Ready to finally carve out “me time”? Book your workout sessions two weeks in advance and don’t break your appointment with yourself. Put it on your calendar as a recurring appointment.

TIME-BOUND

One of the biggest reasons New Year’s Resolutions specifically fail so regularly is because you have SO MUCH time to complete them! It’s great to also set long-term goals, but you need short-term steps you can take NOW, otherwise it is likely you will procrastinate to the point of the goal becoming just another thing you DIDN’T do.

In the case of adding water each day, set an attainable time of completing the goal for 6-weeks. You will likely find that it has become a new good habit that you can continue with and build on! Set your SMART GOAL TODAY if you haven’t yet!