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Celebrating 10 Years in Allouez!

Happy birthday to Allouez!

Here is a special letter from Heather Trevarthen, owner of the Allouez (Green Bay) Ellipse Fitness:

It’s amazing how much can change in 10 years. How did it all start you may (or may not) have wondered?

In 2005, I married my wonderful and supportive husband John. John had recently been hired for a job that required us to move from the Green Bay to Appleton/Darboy. Our new adventure would pull me away from the only community I had ever known.

One of my first missions was to find out where my new fitness home would be. I had received a postcard from some place called Livewell (today known as Ellipse Fitness). I attended 5 classes and remember not only having a blast with kickboxing, to an actual boxing bag, but also asking the coach if it was normal to feel EXHAUSTED by the end of the week..seriously could not keep my eyes open. I was no stranger to the gym, by that point, and was used to spending hours in a gym each night…I knew there was something different going on, but what? I was curious how this would work. The trainer assured me it was normal and it was just my body adjusting to something new. He was right. I trusted that my goals were his/their goals. The workouts, even then, were unlike any other place I had ever been to. I HAD to join and be a part of this. I was extremely happy at the results I saw in my body and became more confident in my own abilities.

I knew it was my turn to give back when, in the summer of 2006, I saw this little Livewell studio was rebranding to be Ellipse Fitness and was looking to grow. Even then, I believed in Ellipse and saw the huge potential there was to change lives with this unique fitness concept. A few months later I, and my husband, took a huge risk and began the construction process, of the very first expanded location, in a virtually empty strip mall in Allouez.

Today the Allouez Village Shoppes filled to capacity and running strong!

And so it began! My goal and passion became us, Ellipse Fitness Allouez. We started to reach goals in Allouez. We started to feel better, move better, perform better, and look better!

Michelle was our very first “published” success story.

“Congratulations to you, and to the success of Ellipse!! I miss you and wish I was closer as Ellipse was a true highlight of my life!! I never felt better and my confidence was shining at Ellipse!!! I will always be grateful for that, it will always be home and highly recommended!!!” – Michelle

Thank you for trusting Ellipse and your support over the years! 

Guests and Friends of Ellipse Fitness – We would love for you to see what has kept us in business for 10 years. Community, amazing trainers, and professional group programming …all to get you RESULTS. In the end, that is why Ellipse members keep coming back. Try your first Ellipse Fitness session for just $10.

Watch in the coming months as we spotlight more locations  and some of our members too! If you would like to be part of our spotlight, let us know! We would love to feature your story!

10 Ways to Measure Success

10 Ways to Measure Success

There are plenty of “measurements” used to mark the progress of our clients. Contrary to popular belief, the scale, is the least important form of measurement. Too many people rely on this number to feel good, and then find great disappoint when they don’t see what they want. This happens all too often, though you may be eating perfectly, there are a lot of factors that go into achieving your goals in fitness and health. Here is what we look for at Ellipse Fitness, in no particular order.

1. Scale – As stated above, the scale is a form of measurement. Though we do not base results off of weight, we simply take note of these numbers.
2. Body composition – Ann Morrow, owner of St. Louis says it perfectly, “Measuring the amount of muscle and fat is so much better than weight. Weight doesn’t account for muscle. The more muscle we have, the leaner we appear!”
3. Reduced cravings – You know you’re on track when you push yourself extra hard in a workout because your reward is a protein shake! When motivation increases and someone is pushing themselves to reach goals, things like junk food, desert, and treats become less important and less desirable.
4. Increased Energy – With hard work in the gym and reduced cravings, healthy sleep is more prominent in our lives. With quality rest and nutrition, energy levels rise.
5. Increase in weight (of equipment) – You can tell a lot about progress when a client increases the weight in dumbbell, kettle bell or barbell.
6. Increase in level of body weight exercises – Lead Trainer at ThirdWard Milwaukee, Doug Mueller, explains it best, “Pushups is a great example of this, when a client first comes in and only is capable of doing a limited number of pushups from their knees and now they are doing a high reps from their toes. Also, going from a simpler move to a more complex move is another measure of progression. Going from floor glute bridges to a full kettle bell swing is an amazing progression on the glutes muscle group.”
7. Daily life – Reduction in out of breath moments and increased functionality in daily life. For example, performing yard work, caring for a loved one, more steps on a fit bit, or climbing the stairs. Heather Trevarthen, Owner of Allouez, says, “We had a recent short term program in which a participant’s goal was to feel better. Her knee would bother her and crack going up the stairs. 21 days of training later, her knee does not bother her going up the stairs.”
8. Decreased rest time – After the heart rate is increased, progression is measured by the amount of time needed to recover and be ready for action for the next round.
9. Clothes – Jeans or clothing size in general. This does not mean smaller sizes, but it does mean better fit! In the past, we’ve had a program at Ellipse called “Rock My Jeans.” Participants bring in a pair of jeans that don’t fit them anymore, and by the end of the program, the goal is to be able to zip and button them on comfortably!
10. Self-Esteem – The personal favorite of Ellipse is self esteem. We truly want people feeling better and happier. A new found appreciation for the image in the mirror, and not just because of results, but because of the smile on your face!

So there you have it! Don’t forget, quality of life far outweighs any numbers on a scale. Find your nearest Ellipse Fitness, you won’t regret it! 🙂

Fitness Tip of the Week: Kettlebell Figure 8 Wide Stance Squat

Are you looking for a move that will tone your inner thighs while tightening your booty as well?  Look no further than the Kettlebell Figure 8 Wide Stance Squat!

The wide stance position allows you to drop deeper in your squat with less pressure on your knees and lower back, and then engages and contracts the inner thighs and glute as you drive through your heels and return to a standing position.

In addition, by adding the kettlebell in a figure 8 movement between and around the outside of your legs, you will not only increase your aerobic output, but you’ll burn more calories, as well!  A win, win for low body toning and calorie burning!

 

 

Resistance Tube: Single Arm Triceps Extension

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

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

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

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

 

Tricep 2

Fitness Tip of the Week Kettlebell: Squat/Press

The Squat/Press is both a full body strength and cardio exercise.  The squat portion tightens and tones the lower body muscles, the press portion strengthens the shoulders, and the core is activated as you transition between the squat and the press – so it becomes a full body strength move!

Begin with your weight at your chest as you drop down into a squat, then drive through your heels as you propel your body up into an overhead press.

In addition to the full body strength benefits, the Squat/Press is an awesome cardio exercise and great for extra fat burning!

 

Spinach Dip

Spinach Dip
1 12 oz. Carton of Low-fat Cottage Cheese
1 10 oz. Package of Frozen Chopped Spinach, thawed
1 8 oz. Can Water Chestnuts, drained and chopped
1/2 Cup FF Chobani Greek Yogurt
1 Packet of Dry Vegetable Soup Mix
1/4 Cup of Chopped Onion
1 Tsp. Lemon Juice

Directions: Add cottage cheese to a food Processor and process until smooth. Transfer cottage cheese to a bowl. Meanwhile, drain spinach and press between paper towels until barely moist. Add spinach, water chestnuts, and all remaining ingredients to cottage cheese, stir well. Cover and chill for at least 3 hours. Serve with Melba rounds or fresh vegetables.

Serves: 6
Exchanges: 1 Carb, 2 Protein, 1 Fat

Chicken Grilling Packets

Chicken Grilling Packets
4 Chicken Breasts
3 Cups of Asparagus, cut in 1″ pieces
1 Large Onion, cut into large pieces
2 Red Peppers, cut into large pieces
2 Green Peppers, cut into large pieces
Salt & Pepper (or Mrs. Dash Seasonings!)

Lay flat two pieces of heavy tin foil and spray lightly with PAM cooking spray. Lay 4 oz. chicken breast on foil and season with salt, pepper, and/or Mrs. Dash Seasoning. Top chicken with vegetables. Fold foil sides together to form a packet. Place on grill and cook until chicken is cooked through. Enjoy!

SERVES: 4
Exchanges: 4 Extra Lean Protein, 2 Vegetable

Black Eyed Peas and Brown Rice

Black-Eyed Peas and Brown Rice
Makes 6 servings
4 cups cooked, cold, long-grain brown rice
1 ¼ cups water
1 onion, chopped
2 celery stalks, chopped
2 garlic cloves, minced
¼ tsp. freshly ground pepper
3 cups cooked black-eyed peas
1 butternut squash, about one pound, peeled, seeded, and cut into cubes
1 red bell pepper, stemmed, seeded, and finely chopped
½ tsp. hot pepper sauce

Put rice in a large bowl. Gently separate the grains and break apart any lumps. In a large frying pan, bring the water, onion, celery, garlic, and pepper to a boil, stirring frequently. Add the black-eyed peas and squash and return to a boil, again stirring frequently. Reduce to low, cover, and simmer, stirring occasionally, until the peas and squash are tender and most of the water has evaporated, about 20 minutes. Add the rice, bell pepper, and hot-pepper sauce. Simmer, stirring and tossing frequently, until heated through, about 5 minutes. To serve, transfer to a bowl.
Nutritional information per serving:
268 calories; 11 g protein; 1 g fat; 59 g carbohydrates

Are You Ready?

What is it that separates you from your aspirations? Or from being at the very top of your game?
If you want to be a top salesman – what is it that is keeping you from accomplishing your goal?
Is it education? 
If so – what books do you need to read? 
 Who do you need to meet or consult with?
 What audio CD’s do you need to listen to? 
What seminars do you need to attend?
Is it experience? If so – who can you study under to fast track that experience?
 How many clients would you need to get in front of to get more experience? If you currently call 20 clients per week, if you got up to 25, that would be an extra 250 appointments per year (or over twelve extra weeks of experience each year compared to now).
What about a personal goal of fat loss or muscle gain? What if you want to lose 20lbs?
What foods would you have to eat on a daily basis? What training would you have to do? How much cardiovascular work? How many sets, reps, exercises in your weight training program? Should you even have a weight training program?
What is the best club in your area? Who seems to be getting ALL the results? What time commitment realistic for you?
Are you just lacking the information? Are you lacking a plan? Do you know what to do and just aren’t doing it? Are you supposed to take a 6am class or sleep in instead? Are you just not taking action?
I bet some of you have never even figured out these factors. Some people prefer to stay the same, yet complain about where they are, and how hard it is, and how it’s “different” for them.
As we wind up 2011, are you where you wanted to be 12 months ago? What about 12 months from now? What steps do you need to take?
If it’s a lack of information – then get that information and then take action.
 If it’s a lack of action – then get moving and DO something.
We’re here to help, but we can’t want it more than you! Write down your goals and let’s set up your action plan, TOGETHER!