wellness

Super Kale! To The Rescue!

Kale is a popular superfood – maybe the most popular one around – with its high fiber, iron, vitamin A & K, calcium and antioxidant content. Pound for pound (or gram for gram), kale has twice the amount of vitamin C as an orange and more calcium than milk! Got Kale? It has become a pretty notorious scapegoat for social media mockery:

Haters gonna hate…

If you haven’t grown to love it yet, we’re here to give you a few innovative ideas to give it another try or to shake up your kale standards!

START SIMPLE: Add some kale to your smoothie for a quick nutritious boost! It’s flavor won’t overpower fruit-based smoothies, and it blends well for a leafy vegetable.

SUPER KALE DRESSING: A salad may truly only be as good as its dressing! The somewhat bitter flavor of kale can be curbed by purchasing young/earlier harvested kale from your local Farmers’ Market, OR consider complementing that bitter flavor with some sweet!

– 2 c of your favorite fruit (raspberries are a great choice)
– 2 Tbsp. Dijon or Tahini
– 1-2 Tbsp. balsamic vinegar
– 1-2 Tbsp. maple syrup
– 1 Tbsp. of a fresh herb like thyme or rosemary.

SUPER KALE CHIPS: Cut the thick stems off your kale and tear into bits. Rinse, then run through a salad spinner to dry thoroughly. Rub olive oil and salt in, spreading the leaves over a cookie sheet. Bake 10-15 minute at 350 degrees or until the edges are brown but not burnt. Get creative with different seasonings like Cajun or Chili Powder!

SUPER KALE PESTO: Mix up the flavor profile of your Pesto by swapping the basil out for kale!

– Pour 1 c of olive oil into a food processor
– Add 3 cloves of garlic
– Add 12 cups of chopped kale leaves until blended.
– Stir in 1 cup of pine nuts, 1 cup parmesan, and salt to taste.

**For added veggie goodness, serve over zucchini noodles!

SUPER KALE SOUP: Consider adding roughly chopped kale into soup for texture and flavor! Much like the use of endives in Italian Wedding Soup, Kale is a great complement in broth-based or even cream-based soups! Kale can be purchased in bulk, tossed in a freezer bag, and then simply crumbled into your bowl!

SUPER KALE TACOS: Few social media trends are more prolific than the mockery of healthy eating habits, but the insatiable craze over Tacos may have the upper hand! Hurdle your hesitation on this one and try out this delicious recipe below from Cookie and Kate!

and yes…I know tacos and burritos are not quite the same thing 😉

http://cookieandkate.com/2012/simple-kale-and-black-bean-burritos/

Be Smart this Summer!

The Summer brings many many things, but one thing that is in great supply is SUN!

Now, who doesn’t love the long summer sunshine hours? But it is important to note, that there are some precautions that should be taken with all that sun!

Sunscreen – It’s a hot topic (pun intended!). We need some vitamin D from the sun, but also shouldn’t wait to get burned either. Start with the basics of wearing clothing that shields you from the sun’s UV rays and reducing your burn risk. Seek out shade and plan outings in the early morning or late afternoon when the sun is not at it’s peak. If you plan on soaking up the rays all day and using protection, make sure to investigate your sunscreen (for harsh chemicals, and get rid of those spray sunscreens!) or even consider making your own.
Homemade Sunscreen Recipe

Sunglasses – Don’t forget to protect your eyes! Much like skin, lighter eye colors are more susceptible to damage from harmful UV rays! UV overexposure may lead to macular degeneration (a leading cause of vision loss for older Americans) and some kinds of cataracts (a clouding of the eye lens). Make sure your sunglasses have 100% protection from both UVA and UVB rays. Polarized lenses can help in very bright conditions to reduce eye strain.

Stay hydrated! – Summer can be filled with a lot of parties and events. Keep in mind that alcoholic and caffeinated beverages pull water FROM the body and promote dehydration. Try consuming 6-12 ounces of fluid every 10-15 minutes that you are outside. If you plan to be active outdoors, try drinking 16-20 ounces of fluid 1-2 hours before your activity.

Get Quality Sleep – During the summer it can be a little more challenging to get a full nights shut eye when the early morning sunrise is calling your name, or the extended daylight keeps you awake later than usual. If you have trouble sleeping, try blinking quickly for one whole minute – tired eyes help you fall asleep! If you’re still having trouble, try stretching for 5 minutes; your muscles will relax and it will be easier to find a comfortable sleeping position.

Aloe Vera Ice Cubes – Forgot to heed the sunscreen warnings above? Rub some relief into your skin! Freeze aloe vera in an ice cube tray for quick grab and go relief!

Hack Your Summer with these Cool Tricks

Are you ready for fun in the sun??

But really, are you ready for all that comes along with that? The beautiful weather lures us out in the heat, but lurking everywhere all Summer long are cold, sugary temptations like ice-cream and popsicles! And spending all that extra time out in the sun is sure to affect your hydration – which as we’ve learned in the past has drastic implications for our health and fitness goals.

But fear not! We have some great tricks you can use this Summer to keep you cool, well hydrated and most importantly satisfied all Summer long without boosting your sugar intake.

Protein-Packed Coconut Popsicles

Few things are more satisfying than an ice cold popsicle on a hot, dry day! Boost your protein and energy with this delicious alternative to popsicles containing all kinds of additives, preservatives etc. It’s super simple!

– Blend 2 Scoops of Bio-Whey with 1 Can Full Fat Coconut Milk
– Pour into popsicle molds and serve frozen

Frozen Grapes

Hands down one of the easiest ways to cool down with a delicious treat is to freeze your grapes! Wash beforehand and pat dry so they don’t all clump together. Put in the freezer and enjoy them straight out of the icebox! Or if you want a slushier texture let them thaw a couple of minutes before eating.

Protein Packed Yogurt

Greek Yogurt is another great way to keep cool, and you can boost the flavor and nutrition by mixing in a scoop of Bio-Whey and 1-2 tsp of water to thin a little. 37 grams of protein come packed into this combo!

Stay Well Hydrated

Like the glue that holds together all of your sound nutrition choices, hydration is essential for ensuring your body is working properly and handling the nutrients you are giving it in an effective way! If the taste of water just doesn’t do it for you, consider flavoring it with some citrus! And if carrying a lemon around with you is not really your thing…maybe try something like True Lemon. True Lemon contains no artificial sweeteners, real fruit flavor, and no preservatives; their new crystallized citrus comes in lemon, lime, grapefruit and orange flavor.

Tired of the ice melting in your water bottle within moments of stepping outside into the hot sun? Fill it half full and freeze your bottle over night lying on it’s side. That way when you fill it up the long, vertical ice cube will keep your water refreshingly cold much longer!

Now, no Summer post would be complete without a suggestion for the grill, so save time and flavor up that boring chicken! Before freezing your chicken, toss in your marinade! As the chicken thaws it will be soaking up the tasty flavors. Try lime juice, soy sauce, and ginger OR a lemon juiced w/ zest, garlic, olive oil, thyme, and salt/pepper.
https://www.noshtastic.com/grilled-paleo-lemon-chicken-thyme/

Mighty Micros!

Mighty Mighty Microgreens!

Did you know that Microgreens contain many times the nutrient density of their mature-harvested counterparts? These things pack a nutritional punch! (see USDA article here)

Microgreens are vegetables and herbs harvested when their first set of true leaves sprout. These things pack a lot of flavor, nutrients and vitamins into a small package! Often they are confused with sprouts, so let’s break down the difference:

Microgreens
– Harvested after first true leaves (not cotyledon) sprout – when plants are about 2 inches tall
– Harvest time: 1 – 3 weeks
– Grown in soil and in the sunshine (where plants get most of their nutrients from)

Sprouts
– Harvested during the sprouting phase
– Harvest time: 2 – 3 days
– Grown in water and in the dark

While sprouts are also considered a healthy food source, microgreens are far superior when it comes to nutrient and fiber content. Leafy microgreens for instance are a significant source of beta-carotene, iron and calcium, and dark leafy microgreens (kale, chard, etc) are high in antioxidants lutein and zeaxanthin which have been shown to reduce the risk of chronic eye disease and cataracts. Microgreens are very easy to grow, so get yourself some seeds and get started!
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No matter what the season, microgreens can be grown near a sunny window year-round. Snow pea shoots, red beets, purple and green basil, pak choi, cilantro, parsley and mesclun mix germinate and grow to microgreen size in about two weeks. (Susan Smith-Durisek/Lexington Herald-Leader/MCT via Getty Images)

Growing microgreens requires little space and time – unlike a traditional garden. Some good options for seeds to use are: Basil, Beets, Broccoli, Cabbage, Chard, Cilantro, Kale, Kohlrabi, Lettuce, Mustard, Parsley, Peas, Radishes and Spinach!

1. Poke a few holes in the bottom of a plastic tub for drainage (see: spinach or mushroom container for instance).

2. Fill the container with 1 – 2 inches of light seedling soil and smooth it out to be even – but not compacted. (Being that we are growing microgreens for a nutrient rich food source, be sure of the quality and safety of your soil! Choose high-quality, organic soil whenever possible)

3. Sprinkle seeds so they almost cover the soil for a dense planting, and then sprinkle a light covering of soil over the seeds and pat gently

4. Water with a spray bottle to avoid dislodging seeds (a plastic cover can help keep moisture in)

5. Keep in a dark, warm area of the house until seeds start to sprout and then transfer to a sunny windowsill until ready to harvest

It really is that easy! Try it out and see for yourself!

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!

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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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