simple

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!

Instant Gratification in the Kitchen!

Maybe one of the trendiest gifts last year was The Instant Pot!

Did you receive one and feel intimidated to get started? Have you been looking at these things wondering whether you should add another gadget to your kitchen? Well this week, we’ve got some tips and recipes that might just have you falling in love with it!

Why make the switch?

“But I love my crock pot!” Well, maybe the most important reason is the difference between cooking with pressure vs conventional methods.

Pressure-cooking retains much more of the nutrients from your food! Boiling only retains around 40-75% of nutrients vs 90-95% with pressure! The higher the temperature and cooking time, the more nutrients are lost.

Still not convinced? Pressure cooking also reduces cooking times, reduces energy costs of cooking and makes cleanup easier! With this tool, whether you can stand the heat or not – you won’t need to spend all day in the kitchen.

No Soak Chickpeas!

If you’ve ever made beans from dry, the time it takes from soak to complete can be more than you want to take on vs just resorting to buying in cans. Chickpeas seem to be especially challenging to get right. These Instant Pot beans will change your mind! Check it out:

Rinse and drain 1# pound bag of dry chickpeas and toss in Instant Pot. “Pressure Cooker” setting on HIGH and adjust to 35 minutes. Naturally release pressure for 15 minutes and then quick release the rest. Voila! Refrigerate or flash freeze any extras.

Hard Boiled Eggs!

Now admittedly – hard boiled eggs aren’t all that hear, so why have we included them on this list? Have you ever had a hard time peeling eggs when their fresh? The Instant Pot has you covered! Toss 1 cup of cold water in the pot. Place eggs (however many fit comfortably) on the trivet in your pot. Set to “Pressure Cook” on HIGH for 8 minutes. Quick release your pressure and submerge eggs in cold water. Enjoy easy to peel hard boiled eggs in a hurry!

Whole Chicken??

Oh it’s fast…Save yourself a trip to the store, a few dollars and a whole mess of sodium by cooking up a juicy, tender chicken in about 30 minutes!

Place 2 cups of water, 1 medium onion, 2 large carrots, 4-5 cloves of garlic, and 3 stalks of celery chopped in the Instant Pot. Add the trivet. Separate the skin on the breast of the chicken and shove in some salt, thyme, and oregano. Place the chicken breast down on the trivet. Set the pot pressure to “Meat or Poultry” and set time to 25 minutes. Naturally release the pressure and the chicken falls right off the bone!
*(Note, the bigger the chicken the more time this takes to come to and down from pressure. You may need to allow for up to 1.25 hrs of pot time to be safe)*

Chicken Stock/Bone Broth!

Health gurus everywhere are raving about bone broth these days, and for good reason. Google “health benefits of bone broth” and you might be surprised – there are a lot!
It’s good for digestion, hair, skin, nails, liver, and more! Chicken stock can be intimidating to think about if you’ve never done it, but really it is simple.

Grab your chicken carcass from yesterday’s whole chicken and some assorted veggies like onion, carrots, celery, and fresh herbs (these veggies can be the left-overs from other choppings including leaves, skins, etc.). Toss it all in your pot with 1-2 tablespoons of apple cider vinegar and 1 tsp salt. Add water until your pot is filled 2/3 of the way. Select “Soup” set the pressure to “Low” and time to “120”. Let the pressure come down naturally and strain the liquid. Done! And that is a tiny fraction of time it takes on the stove-top.

Chuck Roast In A Flash!

Place a 3-4 pound roast in your instant pot and cover with 5 wedged potatoes, 1 small bag of baby carrots, 2 quartered medium onions, and 2 cups of water combined with 3-4 beef bouillon cubes.
Place the lid on your pot and set on Pressure Cook (normal pressure) and set time to “60”; letting the pressure naturally release after. Prep for about 90 minutes of “pot” time, and you’ve got a wholesome meal that couldn’t be easier!

How are your New Year’s Resolutions Going?

Revisit your goals!

We say it often. Write them down. Cross them out. Highlight them. Whatever you can do to make them more tangible – more real. Because that is the secret…there is no magic, there is no trick (not one that works anyways) to realizing your goals. Write down attainable goals somewhere that you will walk past them several times a day, interact with your list when progress is made – or when you feel stagnant! Write little sub-goals under your major goals that will help point you in the direction of them, for instance:

Goal: Run a marathon
a.) buy proper footwear
b.) run 1/2 mile today
c.) run total of 2 miles this week
d.) run 5 out of 7 days next week
etc.

Or get creative with something like this!

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The reason we are urging you to revisit your resolutions this week is because this is the time of year when your life gets back to normal. You settle back into a routine after Summer insanity, and that is a great time to implement new habits, to set goals, to re-focus.

There is one thing in particular that we are asking you to focus in on right now, and that is to take care of YOU! So in case you have surpassed all your New Year’s Resolutions – or maybe you have just forgotten them altogether – we’ve got a whole set of resolutions for you to adopt into your routine!

1. Workout
Make your workout a priority! This one is a little bit obvious, but being consistent with your workout routine will increase your overall energy and lead to better food choices as well as better sleep.

2. Sleep
Speaking of sleep – this too should be a priority! Plan for 7-8 hours of shut eye each night, and start winding down one hour before you intend to be asleep in order to avoid sleeplessness. TV before bed is one common mistake a lot of people make, but that intense stimulation actually makes it more difficult for your mind to relax – especially those crime shows! Cut it out!

3. Floss
This is an easy way to start taking care of yourself in a big way! Have trouble remembering to work it into your routine? Try keeping floss in the shower to make it part of your bathing routine.

4. Hydrate
One of the most important things we can do to take care of ourselves is to drink enough water. Being dehydrated affects your cognitive ability, your performance, and even your skin! Feel AND look better just by drinking adequate water. Spread it out throughout the day though! Trying to catch up on all your fluids for the day at once can lead to discomfort or in rare cases hyponatremia.

5. Take a multivitamin
If your diet throughout the day does not consist of a wide variety of foods in all colors of the rainbow, most likely you could benefit from a good multivitamin supplement. Place them somewhere you will see them every day and pop one as your insurance policy that you are getting everything your body needs to function optimally.

Make yourself a priority! Remember: if your cup is empty, you cannot fill anyone else’s. If you don’t take care of yourself regularly, you won’t be able to provide adequate care for anyone else.

K.I.S.S. – Keep It Simple for Success!!

Keep. It. Simple. Stupid.

Great advice; hurts my feelings every time.

The more complex your strategy, the harder it is to execute. Especially when we are trying to build NEW habits, it is extremely important that we pace ourselves and keep it SIMPLE! This week we wanted to share some great, high protein, high veggie recipes to help you make good choices throughout the day!

Go shopping! You will only need: cottage cheese, plain Greek yogurt, eggs, chicken, tuna, lemons/limes and raw vegetables/avocado.

Classic Cottage Cheese Dip:
Don’t run away yet! Cottage cheese haters must give this dip a try before knocking it! Mix it all together and dip your fresh veggies (carrots, celery, peppers, radishes, broccoli, cauliflower, etc)

  • 1 c Cottage Cheese
  • 1 c Plain Greek Yogurt
  • Dill Weed, Celery Salt, Onion Powder to taste
  • tiny pinch of Sugar

** Take the leftover dip and toss in chopped veggies for a high protein salad on the go!

Classic Protein Pancakes:
Who doesn’t love pancakes?! Get funky with your add-ins – berries, cooked apple, peanut butter, raisins, cinnamon, honey – you name it! Blend these three ingredients below to make your batter and bust out the griddle.

  • 1/2 c Rolled Oats
  • 1/2 c Cottage Cheese
  • 3 Eggs

Simple Chicken Salad
Avocado and Plain Greek Yogurt are an excellent swap for the mayonnaise in traditional chicken salad, and dare we say it may have a better texture and taste. Mix it all up for an easy go-to To-Go recipe! (Quantities will depend on desired consistency and how much veggies you add-in)

  • Avocado
  • Plain Greek Yogurt
  • Chopped Chicken
  • Onion (preferably red)
  • Lime Juice
  • Salt, Pepper, Garlic Powder to taste

*Add an assortment of Veggies, Craisins, Chopped Almonds – whatever you like! Or swap the Chicken for Tuna and try a whole different flavor profile!*

See the link for this recipe below:
http://www.organizeyourselfskinny.com/2014/06/18/avocado-and-greek-yogurt-chicken-salad-no-mayonnaise/