wellness

Running: Do’s & Don’ts!

Running (and walking) is an incredibly functional movement; your body is literally built for it! The cross-body movement pattern of driving the opposite arm and leg forward in unison helps improve our coordination and stability by nurturing the relationship our disparate muscles share via the muscle fascia.

What is Fascia?

Basically, Fascia is connective tissue superficial to the muscles that helps connect them to other parts of the body. It’s been described as big rubber bands that help us transfer energy during certain movement (such as the see-saw/back-and-forth type movement involved in running….left, right, left, right). But this fascia can get stuck and lose some elasticity when we don’t move it to keep it loose! Then we are stuck with this rigid strap limiting our movement, instead of a supple rubber band which allows us to move and then “snap” back in place.

For more reading and understanding of fascia check out this link below to see how unhealthy fascia can lead to low back pain
http://traineradvice.blogspot.com/2013/01/thoracolumbar-fascia-forgotten-culprit.html
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RUNNING TIPS:

DO

– Your Research! Shoes are a major factor contributing to an effective running program, especially if you’re intending to run on asphalt and/or concrete surfaces.

– Your Homework! If you’ve set your sights on an upcoming run be it a 5k, 10k, marathon or more you need to give yourself adequate time to prepare if you want to finish without injury! There are “proper” running mechanics that will help you not only land a better time, but protect your body from the repetitive stress of running. Bend your arms at 90 degrees and pump them along with the opposite leg during stride, engage your core muscles for stability to avoid excess strain on your low back throughout the run, Relax the shoulders down onto the back and don’t over-stretch your stride length – keep it comfortable and you will be able to hold a steadier pace for a longer period of time. Seek the advice of a professional for help analyzing your gait and setting up an appropriate training program to prepare for your big run.

– Prepare! Be aware of your environment! Don’t decide at the last minute to go for a run at night, through a neighborhood with no sidewalks in all black! It sounds funny, but be aware that it is VERY difficult to see runners! Wear bright colored clothing – even reflective material if running at night. Also, be mindful of WHERE you are running. If you’re trying to achieve a multiple mile run you might easily find yourself in an area of the city that is not runner friendly or safe for that matter. Run with a buddy if possible or plan and drive your route ahead of time.

– Hydrate!

DON’T

– Be a Hero! Running is one of those things people seem to think they can just pick up at any time and go-go-go! While we applaud your motivation, it’s important to approach it just like any other physical activity and ease into it to avoid injury. According to Runner’s World up to 66% of runners suffer an injury every year!!

– ALWAYS Run as FAR as you can! the 80/20 principal is widely used by many top endurance athletes. This means that 80% of their training is in the “low intensity” range (<77% max HR or breathing comfortably through the nose) and only 20% is at the moderate or higher intensity. For instance if you run 100 minutes per week, 80 of those should be in the low range, maybe 15 at moderate intensity (77 to 92% max HR, able to speak in short sentences) and 5 at high intensity (over 92% max HR and breathing as hard as you can after just a couple minutes). HAPPY TRAILS

Are You Taking Fish Oil?

First of all, let’s discuss what Fish Oil is. Fish oil is jam packed with Omega-3 fatty acids that are derived from the tissues of oily fish. Ideally, you should take about 6 grams of Fish Oil everyday.

In creating this habit, you are aiding in reducing pain and inflammation in the body. Fish Oil contains Omega 3 fatty acids, particularly EPA, which has a very positive effect on your inflammatory response. We recommend taking fish oil as a key aid in combatting muscle soreness.

Fish Oil also has benefits for your cardiovascular health in lowering cholesterol, triglycerides, LDLs and blood pressure levels, while at the same time increasing good HDL cholesterol. Let’s not leave out that this all lowers your risk of having a stroke or a heart attack.

Research shows Omega-3 fatty acids break up clots before they can cause any damage.
Omega-3 fatty acids are “good fats” that are essential for optimal health. Like vitamins and minerals, omega-3 must be provided by our diet as it is not produced by our bodies. EPA and DHA are the active forms of omega-3 required by the body to perform vital functions.

If you have more questions about how to implement Fish Oil into your daily regiment or workout program, please consult your Ellipse Fitness trainer. It is essential that as you begin taking Fish Oil, you start slow and at a lower dose than 6 grams daily to allow your system to adjust to the intake of the fatty oils and absorb them properly.

At Home BBQ

Last week, the type of “BBQ” that Ellipse was up to was brought to your attention…and it was not your average BBQ! If you missed it, here’s your refresher…

BICEPS. BOOTY. QUADS.

This week, we want to share with you some at home moves that you can perform over the long weekend or on your Labor Day weekend travels. These moves don’t require equipment and will give you that bit of sweat you need until you return to us next week! (Don’t forget, most of our locations have particular hours for this weekend. Check with your studio to make sure you’re aware of the workout times.)

BICEPS

We usually think we need to be doing bicep curls to focus on these particular muscles, which isn’t wrong, but what is often forgotten is that zoning in on the other areas of the arm can also give the biceps a burn. Our muscles should always be working together! Owner and trainer Ann Morrow, of Ellipse St. Louis says, “A great way to make the biceps look better is to challenge the triceps! Try to use the triceps more during a pushup by keeping the elbows below the shoulder and moving back towards the ribs at a 45 degree
angle. That is sure to make both muscles work together and look great!”

Ann gives a perfect example here of what you can do on your own and without equipment. Use pushups to challenge different muscles around the arms and shoulders. Use hand placement variations and leg variations (i.e. lift one leg) to challenge you and you can get a great sweat out of this!

 

BOOTY

All you need is a mat and you can perform your own booty burner at home or on the road! Using a movement like the glute bridge will have you feeling the burn in no time.

An option is to do about 4 to 8 sets, and anywhere from 6 to 20 reps. If you have weight options, rest them on your hips. We recommend to start with lighter, more manageable weight, then add to it and decrease reps as needed.

 

QUADS

Combining squats, lunges, wall sits and proper form will surely give you the workout your looking for, no equipment necessary. Take on something like this for 3 rounds and consider yourself golden!

  • 25 squats*
  • 30 sec wall sit
  • 25 (each side) alternating lunges*
  • 30 sec wall sit
  • 25 wide leg squats*
  • 1 minute wall sit (stay low!)

*To add extra challenge add 10 seconds of pulsing to finish the move

Good luck this weekend and happy BBQing!

slide-a

Foam Rolling

Foam Rolling came from a hands-on technique that’s been in use for years and has a technical name of self-myofascial release (SMR). Therapists would apply pressure and drag the force on the body for a long period of time. In doing so, the body releases the tissue tightness and restores mobility. From this tactic, the foam roller was born to allow one to be able to do this to themselves. What an inexpensive deep tissue massage, am I right?

At Ellipse Fitness we encourage members to foam roll for 5 – 15 minutes before and after each workout session. Foam rolling can inhibit overactive muscles by breaking up adhesions and loosening up muscle knots. Before a workout, foam rolling hydrates the tissue and gets blood flowing. After a workout, rolling over tight spots and trigger points can relax the muscle. By rolling them out, you help to clean up some of the lactic acid that builds up when you exercise.

Foam Rollers do not break the bank, but even so, a tennis ball will also do the trick. Heather Trevarthen, Owner and Trainer of the Allouez location, says they keep tennis balls at the studio and hand them out to members to use at home.  Heather says, “Tennis Balls help to grind into those hard to reach areas of the body, like the Piriformis.” These inexpensive rollers are a great habit to implement before and after a workout and help to reduce muscle soreness.

 

Lisa Welko Keynote Speaker at Oshkosh Money Conference

Lisa Welko Keynote Speaker at Oshkosh Money Conference Shares Money Saving Tips

  Appleton, WI. – Ellipse Fitness President Lisa Welko was the keynote speaker for the first ever Oshkosh Money Conference on April 20, 2013.  The Conference was sponsored by Asset Builders in cooperation with many area partners.   The goal of the Conference was to teach participants how to improve their finances.

Welko’s presentation helped conference attendees understand how to start the process of change along with sharing tips on preparing healthy meals and snacks on a tight budget.  Those tips include:

Money saving tips for the Most Important Muscle Building Block – Protein!

  • Chuck or bottom round roast has less fat and is cheaper than sirloin.
  • Buy meat in large bulk packages to save money.  Freeze portions you might not use right away to prevent spoiling.
  • Ultra-pasteurized milk has a longer expiration date and won’t spoil as fast.

Groups interested in booking Welko as a guest speaker should contact Ellipse Fitness at info@ellipsefitness.com or call (920) 882-9450 for more information.

Lisa Welko Keynote Speaker at Oshkosh Money Conference

FOR IMMEDIATE RELEASE

April 9, 2014

 

Lisa Welko Keynote Speaker at Oshkosh Money Conference

Appleton, WI. – Ellipse Fitness is pleased to announce President Lisa Welko is the luncheon keynote speaker for the first ever Oshkosh Money Conference scheduled for April 20, 2013.

Welko’s presentation will help conference attendees understand how to start the process of change along with sharing tips on preparing healthy meals and snacks on a tight budget. Welko states:

“Our goal at Ellipse is to help both our members and the surrounding community live happier and healthier lives.  This is something we are very passionate about.  We strive to help people not only get healthier, but feel better about themselves.”

The Conference is a nonprofit event and is a great opportunity for area residents to learn personal finance basics. There is no selling or pressure to buy anything. The goal of the Conference is to teach participants how to improve their finances.

To register for the conference contact Asset Builders at 608.663.6332 or www.assetbuilders.org.

Groups interested in booking Welko as a guest speaker should contact Ellipse Fitness at info@ellipsefitness.com or call (920) 882-9450 for more information.

 

About Ellipse Fitness

Founded in 2002, Ellipse Fitness is a classes-only fitness and nutrition franchise specializing in providing regularly scheduled exercise classes and nutrition programs for our members.  Our proprietary workout programs are set in a group exercise format and emphasize functional movement, cardiovascular training, building core strength and adding lean muscle mass.  For information on programs and locations please visit ellipsefitness.com.  For information about owning an Ellipse Fitness franchise please visit ellipsefitnessfranchise.com.

 

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Ellipse Fitness Talks Metabolism at J.J. Keller

FOR IMMEDIATE RELEASE

March 5, 2013

 

Ellipse Fitness Talks Metabolism at J.J. Keller

Appleton, WI. – Ellipse Fitness President Lisa Welko will be a featured speaker at J.J. Keller & Associates Corporate Office on March 11 and 12, 2013. 

Welko’s presentation will focus on one of her favorite topics – helping people learn how to safely and effectively increase their metabolism.  It’s designed to teach people the importance of the concept of metabolism, and how they can make changes in their daily eating and exercise routines to improve their fitness and weight loss results.  According the Welko:

“One of our core principles is that life is NOT a perfect circle.  We all need coaching and accountability. Our goal is to help both our members and the surrounding community live happier and healthier lives.  This is something we are very passionate about.  We strive to help people not only get healthier, but feel better about themselves.”

Lisa Welko is heavily involved in the fitness industry and enjoys working with local businesses to share her knowledge.  She is a best selling author, featured speaker and a regular participant on the Fox morning television program Real Milwaukee.

 
 
About Ellipse Fitness®:

Founded in 2002, Ellipse Fitness is a classes-only fitness and nutrition franchise specializing in providing regularly scheduled exercise classes and nutrition programs for our members.  Our proprietary workout programs are set in a group exercise format and emphasize functional movement, cardiovascular training, building core strength and adding lean muscle mass.  For information on programs and locations please visit ellipsefitness.com.  For information about owning an Ellipse Fitness franchise please visit ellipsefitnessfranchise.com.

 

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Contact:

Todd Weiss

Ellipse Fitness®

866 934 7167

todd@ellipsefitness.com

 


 


 

Artichoke Spinach Spread

 

Ingredients:

■          1 can (14 ounces) artichoke hearts

■          1/2 cup baby spinach

■          2 tbsp olive oil

■          1/2 lemon, juiced

■          2 cloves garlic, minced

■          1/2 tsp sea salt

Preparation:

  1. Heat oven to 350 degrees.
  2. Combine the spinach, lemon juice and oil in a food processor and process until smooth.
  3. Add the remaining ingredients and pulse until you have a mostly smooth spread with a few chunks remaining.
  4. Spoon into a glass baking dish, cover with foil and bake 20-30 minutes or until hot.
  5. Spread on flatbread with a little additional drizzle of olive oil and use as a dip with pita chips.

Makes approximately 1 1/2 cups.

Serving size 4 tbsp.

Nutrients per serving:  Calories: 54, Cal. from Fat: 34, Total Fat: 4g, Sat. Fat: .5g, Carbs: 3.5g, Fiber: 2g, Sugars: 1g, Protein: 1g, Sodium: 331mg, Chol: 0mg

 

Fitness Expert Lisa Welko Hits Amazon Best Seller List

FOR IMMEDIATE RELEASE

Fitness Expert Lisa Welko Hits Amazon Best Seller List

Lisa Welko, fitness expert, recently hit eight separate Amazon.com best seller lists, two international Amazon.com best lists and was number 40 overall on Amazon with the new Health Fitness and Wellness book, “Results Fitness.”

Orlando, Fla. – August 16, 2012 – Lisa Welko, Founder of Ellipse Fitness, recently joined a select group of the world’s leading health and fitness entrepreneurs to co-author the book, Results Fitness! The World’s Leading Health, Fitness and Wellness Experts Reveal Top Advice on Total Body Health, Fitness and Nutrition!. The book was released by CelebrityPress® – a leading business book publisher.

Results Fitness! The World’s Leading Health, Fitness and Wellness Experts Reveal Top Advice on Total Body Health, Fitness and Nutrition was released on Thursday, August 16, 2012 and features proven secrets and strategies from some of the world’s leading experts. These experts share new methods for working out that don’t take a lot of time, are extremely effective and change the way that fitness has been done in the past. Lisa Welko contributed a chapter titled “LIFE IS NOT A PERFECT CIRCLE.”

On the day of the release, Results Fitness! reached best-seller status in eight Amazon.com categories – reaching #1 in four categories: Exercise & Fitness, Marketing & Sales, Marketing, and Direct Marketing. The book also reached best seller status in the Business & Investing, Business Management, Health, Fitness & Dieting and Professional & Technical categories. Results Fitness! was number 40 overall on Amazon.com and even hit two international best sellers list on Amazon UK in the Fitness & Exercise and Losing Wright categories.

Lisa Welko is fitness professional with almost 10 years of experience in this fast changing industry! Lisa founded, owns and operates the Ellipse Fitness franchise with corporate offices in Appleton, WI. She still trains and teaches classes in kickboxing, boot camps and strength training– her passion. Ellipse has expanded to 8 fitness studios in two states and looking to expand nationally in the next few years. Classes are the backbone of Ellipse and Lisa keeps her eye on trends in group exercise and still oversees all programming.

She has been actively involved in the fitness industry for almost 10 years as a club manager, owner and franchisor. She is regularly featured and quoted in print and television and is a regular featured guest on Real Milwaukee, Fox 6 News.

From CelebrityPress®:
Regardless of whether or not you are an experience personal training or wellness coach, new to health and fitness or you wish to review the most contemporary concepts in today’s health and fitness world, the ideas that these Celebrity Experts bring to the table will be worth their weight in gold when you read and incorporate them into your daily schedule.

After such a successful release, Lisa Welko will be recognized by The National Academy of Best-Selling Authors®, an organization that honors authors from many of the leading independent best-sellers lists.

To order a copy of the book, please go to http://www.celebritypresspublishing.com/publications/results-fitness.php

To learn more about Lisa Welko, visit http://www.ellipsefitness.com

About Celebrity Press®:

Celebrity Press® is a business book publisher that publishes books from thought leaders around the world. Celebrity Press® has published books alongside Brian Tracy, Jack Canfield, Dan Kennedy, Dr. Ivan Misner, Mari Smith, and many of today’s biggest experts across many diverse fields.

If you’d like to learn more about Celebrity Press™ or to see if we’re a good fit for your book project, please visit http://www.celebritypresspublishing.com/contact-us

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Contact:
Rachel Billy
Dicks and Nanton Celebrity Branding Agency®
800-980-1626
Rachel@CelebrityBrandingAgency.com

Fitness Expert Lisa Welko Signs Publishing Deal With CelebrityPress to Release “Results Fitness”

FOR IMMEDIATE RELEASE

Orlando, Fla. – August 7, 2012 –Lisa Welko, Founder of Ellipse Fitness, has joined a select group of the world’s leading health and fitness entrepreneurs to co-author the forthcoming book titled, Results Fitness. Nick Nanton, along with business partner, JW Dicks, the leading agents to Celebrity Experts® worldwide, recently signed a publishing deal with each of these authors to contribute their expertise to the book, which will be released under their CelebrityPress® imprint.

Lisa Welko is fitness professional with almost 10 years of experience as owner, club manager and franchisor in this fast changing industry. Lisa founded, owns and operates the Ellipse Fitness franchise with corporate offices in Appleton, WI. She still trains and teaches classes in kickboxing, boot camps and strength training–her passion. Lisa is regularly featured and quoted in print and television and is a featured guest on Real Milwaukee, Fox 6 News.

Ellipse has expanded to 8 fitness studios in two states and looking to expand nationally in the next few years. Classes are the backbone of Ellipse and Lisa keeps her eye on trends in group exercise and still oversees all programming.

The forthcoming book will feature top advice from health, fitness and wellness experts from across the globe on the subjects of total body health, fitness and nutrition. Results Fitness will feature new methods for working out that don’t take a lot of time, are extremely effective and change the way that fitness has been done in the past.

For more information on Lisa Welko, visit http://www.ellipsefitness.com

About Celebrity Press®:

Celebrity Press® is a business book publisher that publishes books from thought leaders around the world. Celebrity Press® has published books alongside Brian Tracy, Jack Canfield, Dan Kennedy, Dr. Ivan Misner, Mari Smith, and many of today’s biggest experts across many diverse fields.

If you’d like to learn more about Celebrity Press™ or to see if we’re a good fit for your book project, please visit http://www.celebritypresspublishing.com/.

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Contact:
Rachel Billy
Dicks and Nanton Celebrity Branding Agency®
800-980-1626
Rachel@CelebrityBrandingAgency.com