sleep

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!

5 Fitness Essentials from Ellipse Fitness

Whether you have been at Ellipse for some time or are newer to the fitness world, there are a few things you’ll want to do your homework on.

Get a good water bottle.

Find something that will encourage you to stay plenty hydrated and is convenient, keep in mind that if it is a burden to you – you will drink less. You can even find double-insulated bottles that are easy to fill, clean, and keep everything cool for up to 24 hours!

Get the right shoes!

This is a big one! Sometimes when our ankles, knees, etc bother us, it could very well be related to the shoes we wear. Make sure you do your homework on the best shoe for you. Many appreciate the feel of barefoot shoes, some feet need support for over pronation, supination, etc.
Next, you’ve got to acknowledge when those things are worn out! Be sure to replace your shoes regularly enough. The average running shoe needs to be replaced about every 400 miles for instance…watch the wear on the bottom and sides. Don’t wait until you are in pain. Also, be aware that it’s a myth that shoes need to be broken in!

Recovery

Set yourself up to recover properly with enough water, sleep, and movement! This last one can often be neglected. We finish a workout, give ourselves a job well done and then proceed to sit around for the rest of the day, but this will only lead to more soreness!
Your movements may include recovery tools such as a foam roller, tennis or lacrosse ball, or even a TENS unit (electric pulse massager). Try not to only use the foam rollers at the gym. It’s a great investment to use at home as well, and they are pretty cheap. Tennis balls can help with those hard to reach areas and so can specialty rollers, like a Rollga, can help with different pressure points. Ask your trainer for the best recovery tool/process for you!

Back to your feet again…Socks!

It’s not something we usually invest in as much as we may want to, but a good pair of socks can go a long way to keeping your feet healthy! Too small of a sock and your ankle can rub on the back of your shoe. Too big of a sock and you can cause blistering.
Try some of our favorite brands like Darn Tough (yes, they make a sport line AND they have a LIFE-TIME guarantee! No BS), Smart Wool, and/or socks made of a sweat wicking material.

Gloves!

Still have that same set of boxing gloves from 3 years ago? It may be time to purchase a new pair! When the padding wears down in your boxing gloves, your hands can begin to ache. Just like your shoes, you should replace your gloves when they start wearing unevenly.

*Side note: Lifting Gloves – Although your grip can be impacted, some people don’t appreciate the calluses that can occur from regular strength training due to occupation or personal preference. For those situations, find a proper fitted lifting glove and keep packed in your gym bag with your boxing gloves, water bottle, sweat towel, and shoes!

What fitness equipment can YOU not live without?? Leave us a comment with your favorites and why!

Concerned with the aesthetic side-effects of working out? Well, a few months ago we went over the differences between deodorant and antiperspirant. Find a deodorant that helps neutralize your underarm bacteria. Each body responds to ingredients differently. What works for your friend may not work for you! You may need to experiment with a few to find the right one for you. At the gym, as a courtesy to others (especially with asthma), avoid heavy body sprays and perfumes/colognes. Have to run to an appointment after a workout? Keep baby wipes, or your favorite microfiber washcloth, in your gym back for a last minute freshen up.

The Importance of Sleep!!!

Sleep is a necessity of life and critical in restoring our mind and body!

Sleep…for athletic performance:

As we train hard, we break down muscle tissue and weaken our bodies.  During sleep, the cardiovascular and muscular systems rebuild, resulting in a higher level of performance.

Sleep…for hormone production:

During deep sleep, the growth hormone, melatonin, is produced.  This hormone speeds the absorption of nutrients and amino acids into cells, aids the healing of tissues, inhibits tumors from growing, prevents viral infections, stimulates the immune system, increases antibodies in saliva and enhances the quality of sleep.

Sleep…for memory consolidation:

While your body is sleeping, your brain is busy processing your day, filing information, making connections between events, storing memories and connecting feelings.  Sleep is critical for your memory.

Sleep…for weight loss:

Good news!!!   Sleep also helps with weight loss by balancing the production of the hormones ghrelin and leptin that regulate appetite.

Sleep…for celluar repair:

Sleep heels by allowing your cells to produce more protein, allowing them to repair damage to your body caused by stress, ultraviolet rays, and accumulated toxins as well as healing the body of colds and headaches.

Take the time to workout, and take the time to sleep.  It’s worth the effort, and best of all, it’s free!

 

How Much Sleep Do You Need?

Most adults need 3 hours of REM (rapid eye movement) sleep in order to avoid sleep deprivation and to function normally.   Add to that another 3 to 4 hours to reach the REM state of sleep after first lying down, and you have a total need of 6 to 8 hours of sleep per night, on average.

Keep in mind that quantity of sleep doesn’t necessarily guarantee quality.  You may sleep for many hours, but if your sleep isn’t deep enough you may not be reaching the REM cycle, or if your sleep cycle is disturbed, you may still feel sleep deprived in the morning.

How to ensure quality sleep:

  1. Exercise regularly.  Most people who exercise regularly find they sleep better at night due to physical exertion, and lower stress and anxiety levels.
  2.  Limit your alcohol consumption late in the evening.  Alcohol can disrupt your sleep and shorten your REM cycle.  It is recommended that you avoid alcohol for 3 hours prior to bed in order to allow adequate time for processing.
  3. Limit your caffeine consumption before bedtime. Caffeine increases the production of adrenaline and blocks the body’s chemicals that induce sleep. Caffeine can stay in the body for up to 12 hours, and can cause insomnia in some individuals.
  4. Develop regular sleep patterns.  Sleeping in on the weekends may seem like a great way to catch up on your sleep, however, it can throw off your sleep-wake cycle.  It’s best to go to bed and wake up at relatively the same time every day, even on weekends.
  5. Keep your bedroom dark.  Light interferes with your sleep mechanism.  This includes the light from a TV.
  6. Limit your food intake within 3-4 hours of sleep to allow time for digestion.  Your digestive system needs rest too!
  7. Like to workout before bed?  Keep in mind that exercising causes a rise in body temperature and cooler body temperatures help you sleep better.  For some people, exercising within 3 hours of bedtime may delay the onset of sleep.
  8. Don’t take problems to bed with you. Write down your concerns and list of things to do before bed.  You’ll be able to deal with them best the next morning after a good night sleep!