strength training

100 Workout Challenge 2019!

100 WORKOUT CHALLENGE STARTS JULY 1!

Get 100 workouts in before 2020 and win big!

Not only do we offer a little incentive, but you will win big results, heaps of confidence, and a newfound drive to be your best self!

So many of our veterans started out with a 100 Workout Challenge and they are STILL going strong years later! Sound Unattainable?

*At just 4 workouts per week you will hit your 100 by New Years – with a couple of slush days to spare!*

*Are you a “first or last” competitor?? At 6 days a week you can crank out 100 workouts before HALLOWEEN! Think you’re up to the challenge?

Green Bay area:  SIGN ME UP NOW!

St. Louis area:  SIGN ME UP NOW!

 

Members need only pick up a card at the front desk.

See yourself in the mirror the way you dream to see yourself in your head!

National Hamburger Day, National Olive Day, and MORE!

This week in addition to Memorial Day we had some very strange national holidays that we thought it’d be fun to talk about and offer some nutritional suggestions with! First let’s talk about the one we are probably all familiar with:

Memorial Day

Today we honor those who died in active military service. By 1890, every former state of the union recognized Memorial Day, but just those that died in the Civil War. This didn’t start to change until after World War I. While remembering the real reasons for today’s holiday, many will kick off the summer and picnic season. Don’t let your goals fall by the wayside.

Give some of your picnic classics, like potato salad, a twist! Instead of a mayo-based potato salad, try swapping out plain Greek yogurt. Check out this link for a great potato salad recipe made with yogurt, mustard, lemon juice, and fresh dill to get that classic flavor.

Want more? Here’s 8 things you might not know about Memorial Day!

National Hamburger Day

Now of course, this plays off Memorial Day nicely as the picnic season has jumped into full gear. Hamburgers CAN be a part of a healthy diet. Consider what parts may derail you, like a huge doughy bun, perhaps a slew of condiments, that slathered cheese, or maybe it’s the side dishes.

Find the biggest offender and make a healthy swap. Small changes can lead to big results. Change out the bun or consider eating it open-faced. Can’t toss the bun quite yet? Try a sprouted grain bun. Looking for something a little new? Check out Smart Baking Company for some low calorie, low carb bun and snack options.

*BONUS*
Here’s a review by our very own Heather Trevarthen:

“First – Buns. I tried the sesame seed buns. I tried a bite just plain. They definitely have a different taste. I wasn’t sure I would love it with a burger so played it safe by toasting it. Toasted, I thought it was a great alternative!

Second – snack cakes. OMG…these are delicious. Low cal, low carb, low glycemic index, and protein from their main ingredient of egg whites! These are light, fluffy, and full of flavor. Loved them. Kids loved them too! I gave them a bite and then hoarded the rest for myself. LOL!”

So, here’s a purchase link that will get you 10% off when used with promo code: EllipseAllouez

If you try them, please let us know your review!

National Senior Health & Fitness Day

Many of us have a “senior” in our lives and all of us want ourselves and our loved ones to age gracefully. Reportedly, 86% of hip fractures occur in men and women 65 and older, and after a hip fracture general life expectancy diminishes. (Source)

Seniors can protect themselves from injury by incorporating good nutrition, aerobic training, strength training, and balance work into their daily life. It doesn’t need to be fancy. Encouraging simple things like balancing on one foot for x amount of time or squatting to a chair (for safety) will help make these movements a part of their routine. Encourage good nutrition by sharing your healthy picnic sides, from this week, to introduce easy nutrition transformations.

National Olive Day

Rejoice olive lovers, olives have a laundry list of health benefits! Olives contain only 4-6% carbs which is almost all fiber. Olives are an unusual fruit (yes a fruit since they grow from a tree and have a pit; they are a stone fruit like a plum) with their high fat content. The fat in olives is heavy in oleic acid which has been shown to decrease inflammation and reduce the risk of heart disease. Go ahead and spread that olive tapenade on your wrap or toss some olives in your next picnic side dish!

It’s Picnic Season!

It’s picnic season and you may be looking for some picnic salads or a dish to pass without sabotaging your nutrition goals with another fruit fluff dessert or mayo laden salad! Do your research and find a couple recipes that are a “Safe bet”. Bring a dish that you know you is a healthy option and load your plate up with that one first and choose wisely among the rest.

Not sure where to start? Give this salad recipe a shot: red potatoes, onions, and sweet peppers tossed with a delicious sauce of apple cider vinegar, white wine, chicken broth, garlic, lemon juice and olive oil. Picnic ready!

For even more search the blog for a bunch of great recipes! Simply search for an ingredient or even the word “salad”. Search for Cabbage and you’ll find a great Kale and Cabbage Slaw recipe: kale + green and red cabbage tossed with a delicious sauce. Yum!

Shake the Afternoon Slump!

During our onboarding process, we have found that many people indicate the termed “afternoon slump”.

You know, that tired feeling like you would just love a quick nap to be able to finish out the day. There is good news! For the most part, this is normal, but there are things to consider and ways to help combat it. This week we’ll chat about afternoon slumps!

Get Some Sunshine!

You might be able to cure this simply by listening to some upbeat music and/or getting out in the sunshine for a few minutes for a quick boost!

Was it my lunch?

Maybe, maybe not. Research has shown that the slump can even happen without having eaten lunch. However, keeping a level glycemic load in the body can help offset a natural afternoon slump. You need a proper balance of carbs, protein, and fats. A high carb lunch can set you up for a quick drive in energy, but you will quickly find the drop that follows it. Also, make sure you stay hydrated! Even a 1.5% drop in hydration can cause drowsiness.

Was it a poor night’s sleep?

Could be! CHRONIC afternoon slumps or general sleepiness could indicate a medical condition (like a metabolic disorder, PCOS, or sleep apnea) or medication side effects. Be sure to check with your doctor if you have chronic fatigue.

Medical conditions aside, a poor night’s sleep can come back to bite you in the afternoon. Adult bodies need 7-9 hours of QUALITY and UNINTERRUPTED sleep to allow it to run through its full recovery process (mentally and physically!). A quick 10-minute power nap can help with that afternoon slump, though. Just make sure it doesn’t turn into a longer nap which can interrupt a normal night’s sleep.

I had a healthy lunch – what’s wrong with me?

You’re human! The human body runs in a circadian rhythm. By nature, the body naturally dips in energy between midnight and daybreak, then again, a smaller dip between 2p and 4p. Just like near bedtime, your core body temperature drops signaling to your brain that it’s time to sleep – a smaller version of that happens midafternoon. This will typically result in a quick drop in energy, alertness, and focus. As you age, the mid-afternoon slump will likely be more noticeable than in younger years.

TIP: Your body associate’s stillness with sleep. Been sitting a long time? Get up and move around!

It’s the afternoon and it hit me! Now what?

Well maybe we should start with what won’t work? A quick sugar high like a Mountain Dew, candy bar, or a triple shot of mocha in your coffee. These will simply exaggerate your energy very briefly before causing an even bigger dip/low point.

Caffeine can certainly offer some aid, remember to try and keep a full day’s caffeine load to 400mg or less.

What else CAN help? A short bout of exercise like going for a walk or jog. Exercise can produce endorphins and release tension which can offset fatigue.

In the end, get a good night’s sleep, eat well, exercise, and listen to your body! Or, go work for the Huffington Post where they offer “The Oasis”…sleep pods for their employees!

I work shift work. What about me?

Night shifts and swing shifts are tough on the body in regard to circadian rhythm (mentioned above). “Afternoon slump” aside, non-traditional job hours still require a good 7-9 hours of sleep each day otherwise you will fall into a sleep-debt mode that needs to be fulfilled as soon as possible to prevent the increased likeliness of disease.

With night shifts, do not delay going to bed when you are tired! The longer you delay, the more alert you will become. Still try to get 7-9 hours of uninterrupted sleep, putting your phone on “do not disturb”.

Some other tricks are to eat a small snack before bed and making sure your sleep environment is quiet, dark, and cool.

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!

CBD Benefits and Breakdown!

Marijuana has been in the news quite a bit as it has become legal recreationally in almost a dozen states and legalized for medicinal use in 33 states. All the talk of marijuana has brought CBD more into the spotlight.

Hemp-based CBD is legal to purchase in all 50 states. Derived from hemp, a plant has less than .3% THC (tetrahydrocannabinol – the intoxicant in marijuana). CBD made from “marijuana” with higher than .3% THC is only legal where laws have been passed indicating so.

Although Amazon is still shying away, some big box retailers including Barney’s, CVS, Walgreens, and Rite Aid have already rolled out the red carpet to some CBD products and mall kiosks will be popping up soon. It is necessary to point out that CBD is still very new and still being studied. Only a few human trials have been conducted so far. This week we will break down some of the claims or proposed benefits!

Potential Benefits/Uses

• Anti-Seizure – the FDA has approved Epidiolex, a drug derived from hemp CBD for that use.

• Anti-Anxiety

• Anti-Inflammatory and chronic (no pun intended!) pain relief

• Reduced Stress Response – CBD may help in keeping cortisol levels lower during stressful times. High cortisol levels are well-known to negatively affect sleep and muscular recovery to name a couple of things.

• Improved Immune System Functioning

• Improved Heart Functioning

• Pre-Workout Boost – by elevating your mood and helping to prep your muscles for intense activity through its’ anti-inflammatory properties. Allowing you to get in the right frame of mind to push yourself past that point of exhaustion.

• Improved Sugar Metabolism

How Does It Work?

CB1 & CB2 are the two naturally occurring cannabinoid receptors within the body that CBD interacts with to produce the physiological benefits mentioned previously.

• CB1 is located primarily in brain and nervous system and is responsible for relief from pain, nausea, depression, and more.

• CB2 is located primarily in the immune system and helps regulate our appetite, immune system functions and pain management.

How Do You Use It?

CBD can be inhaled, taken via softgel, ingested orally via tinctures, or consumed in edibles (edibles are still murky as far as legality).

For localized relief after an injury/strain, CBD lotion has been used as an effective alternative to traditional topical pain relief creams. CBD lotions can be applied directly to sore muscles.

Lotions work well to combat the surface level pain where softgels or vaping work from inside to ease internal inflammation.

*If you consider using a CBD product, be sure to check with your doctor and/or pharmacist to discuss if there may be any contra-indications with current medications or conditions you may have.

**If you are going to be taking a urine test, there is a possibility that CBD products can cause it to turn up positive.

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”

What You Need to Know: Plantar Fasciitis

Today’s blog post is courtesy of a special guest writer and expert on the topic of Plantar Fasciitis: Rachel Zimmerman DPT.

If you’ve ever experienced pain in the bottom of your foot, or in your heel, chances are it’s Plantar Fasciitis.

There is a common misconception that this is something you have to live with, but you don’t! The following advice will help alleviate your pain and get you back on your feet.

What is Plantar Fasciitis?

To understand what this condition is, we need to break it down into parts: plantar fascia and -itis. The plantar fascia is a structure in the bottom of the foot. It is a thin, white tissue similar to a ligament that sits between the skin and the muscle and extends from the heel to the toes. It provides stability to the foot. The suffix “-itis” is a Greek term meaning inflammation. So plantar fasciitis is inflammation of this tissue in the bottom of the foot.

What are the Symptoms of Plantar Fasciitis?

Plantar fasciitis typically presents as pain in the heel, usually on the inside part of the foot. The pain can also spread along the arch and along the bottom of the foot. The pain is usually worst during the first few steps after getting out of bed in the morning but can also occur after standing or walking for long periods of time.

What Causes Plantar Fasciitis?

Plantar fasciitis has multiple causes, but one of the most common is increasing your activity level too quickly! Also, having tight calf muscles, weak foot muscles, and/or wearing improper footwear.

What do I do if I believe I have plantar fasciitis?

Avoid aggravating activities: The most important thing you can do when you have an inflammatory condition is to avoid activities that increase your pain. Figure out which activities are aggravating it and modify them as you can. This does not mean to avoid activity altogether – just find activities you can do that don’t increase your pain level. This does not have to be long term, just while you are experiencing pain.

Stretch your calves: Tight calf muscles (the gastrocnemius and soleus muscles) can contribute to inflammation in the plantar fascia. Stretch your calves by sitting with your feet out in front of you with your knees straight, and place a towel around the ball of your foot. Pull back on the towel towards you until you feel a stretch in the calf. Hold for 30 seconds and then repeat a few times. You should feel a stretch, but not pain.

Strengthen your foot muscles: There are specific muscles in your foot that help to support your arch and take stress off the plantar fascia.

   • Great toe extension: Lift big toe, leaving other 4 on the ground. Repeat for 3 sets of 10.

   • Small toe extension: Lift 4 smaller toes, leaving big toe down. Repeat for 3 sets of 10.

   • Doming: Raise the arch of your foot, keeping toes down. Repeat for 3 sets of 10.

Change your footwear: Avoid shoes that are flat as these do not support your arch and can contribute to stress on the plantar fascia. Look for shoes that have a buildup on the inside of the shoe where your arch would be. Most shoe stores will be able to help find footwear that is appropriate for your feet, whether you need a stability shoe (which has more arch support than normal) or a neutral shoe (which has arch support but not as much as a stability shoe).

Ice: You can freeze a plastic water bottle, and then roll your bare foot over the frozen water bottle. It provides massage and ice, which will decrease the inflammation and will numb the pain temporarily. Do this for a few minutes at a time at most.

Consider orthotics: There are orthotics, or inserts for your shoe, that provide more stability for your arch. You can try basic orthotics from a drugstore or consider custom orthotics. A physical therapist, podiatrist, or orthotist can help you with custom orthotics.

**If your pain does not get better, consult a physical therapist! There are many other factors that contribute to plantar fasciitis that your physical therapist may be able to assess and treat.

This blog was specially written by our friend and guest writer Rachel Zimmerman, DPT.

Rachel is clinic director at ATI Physical Therapy right here in Green Bay, WI. You can find out more about her clinic or find a location near you at ATIpt.com!

Holiday Travel Doesn’t Have to Destroy Your Fitness!

Vacations or business trips can throw our health and fitness goals for a loop, BUT they don’t have to!

Assess the situation: Is this a family trip with regular movement and activity as you explore? It could be best to let your body RELAX, REJUVENATE, and come back to your workouts stronger and ready to go.

However, we have numerous members and guest with heavy business travel schedules that can be harder to manage. This makes knowing how to stay fit on the road all the more important! It’s hard to build a routine and stick with it, so consider building a daily routine for no matter where you are.

It could be as simple as 15 minutes. If you have extra time in the day, fantastic! If not, you are firming up your routine and making strides toward consistent healthy habits.

Stuck in a Hotel?

First off, many hotels have fitness centers with free-weights, machines, etc for you to get a workout in, but even if they don’t that is no excuse to be lazy!

• Grab some paper plates from room service (even cardstock paper can do the job in a pinch). Use them as sliders to add intensity to your lower body mountain climbers, planks with hand or foot slides, slide back alternating lunges, squats.

• Grab a shower towel or belt and stabilize your lower leg lifts, or stretch the towel between two hands overhead and perform 10 get up sit up’s (lay flat with legs wide and straight, sit up with hands/arms extended over your head).

Access to a Pool?

Swim laps! Or if that’s not your thing, try to run laps/move through the water as fast as possible, or stand in athletic stance and move your arms forward and back (in a t-position) as fast as you can with water as resistance and similarly “flapping” arms up and down. The faster your move the more the water will resist you! Move slow for therapeutic range of motion, or bring some speed for high exertion strength training!

Have kids? They love to be tossed around in water and can be a great workout! But safety first!

No Equipment? No Problem!

Body weight can work great! Think pushups, lunges, split squats, dead bugs, plyometrics, and all kinds of other movements we already do at Ellipse! Add intensity by increasing repetitions, duration, or speed.

Keep it Simple: Choose 5 movements and perform 10 reps of each for as many rounds as possible for the time you have.

Or try out these body weight travel workouts we’ve already posted on the blog!
Workout 1
Workout 2

Stash Equipment in Your Luggage!

Get a resistance tube!

• These can easily be tossed in luggage. Resistance tubes usually come with door jambs allowing you to perform most exercises in the convenience of any room! With an anchored tube in a door you can perform tons of exercises including a chest press, row, pallof press, lat pulldown, shoulder press, tricep pressdown, and more. Using your own body as an anchor you can perform resisted squats, lunges, tricep extensions, shoulder press, and more!

• Ask your trainer for demos as needed. Create a workout by choosing a push, pull, lunge, hip hinge, and single leg exercise and perform 10 reps each. Repeat for time.

Get a mini band!

• You can add sumo/monster walks, hip bridge with abduction/adduction, resisted bicycles, standing foot taps, the options are endless!

• Find more band exercises by following these links!

Check out this video for some great suggestions, or this “Perform Better” article for tips on how to blast your glutes!

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.

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.