Blog

Supplementation

Supplementation can be misleading and often times implemented poorly. There is no magic pill, drop, or powder that can get you into the best mindset, while helping you to fuel your body and build muscle. True success starts from a drive within you and it is not about a special, or fast fix.

You can think of supplements in this sense….they are like an insurance policy. These “supplement” your diet because you can’t get everything you need from food alone. However, it is key that supplements aren’t replacing your food! If you learn one thing from this blog post, we hope that’s what you remember and the words you think of as you continue on your fitness journey. Food is the ultimate fuel and should never be replaced.

Ashley Haag, owner and trainer, at Ellipse Fitness Milwaukee Third Ward states, “I take these 4 every day: Ellipse protein powder, which contains BCAAs (Branch Chain Amino Acid) L-Carnitine, Multi-vitamin and Fish Oil. Our high grade Ellipse clean protein will add proper nutrients and adequate amount of protein to repair and assist in lean muscle build. Ellipse recovery fuel with BCAAs will lower post workout stiffness and help in fast recovery so you can give 100% in all of your workouts. I just drink it during my workouts!”

Heather Trevarthen, owner and trainer, at Ellipse Fitness Allouez states, “I personally think everyone can use a protein powder due to the ease, convenience, and simplicity of it. The Ellipse Fitness protein powder has five ingredients and tastes great!  We have not found a better one out there!”

L-Carnitine

First of all, what’s L-Carnitine?

L-Carnitine is an amino acid known for promoting growth and development. It has been used to aid in fat-burning, increasing energy, and improving resistance to muscle fatigue.

Fat burning L-Carnitine plays a critical metabolic role in stimulating weight loss, as it helps transport fats to the mitochondria, where they are burned for energy.
Boost Endurance & Performance Clinical research has shown L-Carnitine supports athletic performance and endurance. Through a greater reliance on fat for energy, the body reduces depletion of muscle glycogen. This, combined with the reduction of lactic acid accumulation in muscles, can extend exercise capacity before fatigue.

Ann Morrow, owner of our St. Louis location, says,  “L-Carnitine is said to have great benefits for the heart.  It’s an amino acid that can aid in muscle recovery. We always suggest to our members that they receive the bulk of their nutrients from food. Egg whites are a great source of amino acids. When combined with the omega 3,6,9s found in the yolk and a diet rich in proteins and some animal proteins, the need for a supplement may be minimized or unnecessary.”

At Ellipse Fitness, no two fitness programs are alike. We take the time to figure out what works best for you and will help you achieve lifelong results. In terms of L-Carnitine, we do know that it may adversely affect those who have underachieving thyroid function, or hypothyroidism. In this case, it should not be taken by someone with this condition unless their medical doctor has approved it.

Should I be taking L-Carnitine? We suggest to take L-Carnitine right after a workout, while you’re having your protein shake. Again, no two members are alike. Therefore, we don’t automatically recommend this supplement to everyone. The dosage you need can vary. Most commonly, we recommend L-Carnitine to members that avoid animal products, though to consider this supplement in the absence of any thyroid issues and that it is added, not simply to expedite results, but to facilitate lifestyle programs. As we’ve stated, at Ellipse Fitness we always suggest to our members to use food as fuel for it’s nutrients and benefits. Contact your Ellipse Fitness trainer to discuss if you think L-Carnitine may be right for you.

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.

Cancer Fighting Foods

How many of you worked cabbage into your diet after last week’s blog post? If your answer is no, then maybe we have some other, more tasty options for you!

In honor of October being breast Cancer awareness month, let’s talk about a few more Cancer fighting foods. Look no further than your fridge for these healthy warriors.

Broccoli

All cauriferous veggies have cancer fighting properties, but broccoli has a decent amount of sulforaphane, a potent compund that flushes out chemicals involved in causing cancer and boosts protective enzymes in the body.

Berries

These cancer-fighers are packed with phytonutrients. Particularly, black raspberries contain high concentrations of phytochemicals, called anthocyanins. Anthocyanins aid in slowing down the growth of premalignant cells, keeping new blood vessels from forming (potentially feeding a cancerous tumor). Add a half a cup a day to your diet for overall health benefits

Tomatoes

A juicy red tomato is the best dietary source of lycopene. Lycopene is a carotenoid that gives tomatoes their red hue. And that’s good news, because lycopene was found to stop endometrial cancer cell growth in a study inNutrition and Cancer.

broccoliblackraspberriestomato

Give Cabbage A Chance!

As we almost reach October, the month of breast cancer awareness, let’s learn a few new healthy facts. This week, we start with the EVER SO EXCITING….cabbage!

A member of the cancer-fighting cruciferous family is CABBAGE! Cabbage is not only rich in antioxidants, but also a good source of vitamin c and manganese. These traits are similar to cauliflower. After all, they do say that cauliflower is nothing but cabbage with a college degree!

Red cabbage has a much higher concentration of protective polyphenols. According to Dr. Greger, from NutritionFacts.org, RED CABBAGE contains the most nutrient density per penny spent!

Get creative with your cabbage by trying a healthy version of a Chinese chicken cabbage salad, sautéed bok choy, or roasted cabbage slices.

cabbage

Do I Really Need Protein?

We get this question a lot at all our Ellipse Fitness locations. Hands down, the answer is YES. If you are looking for results and want to be successful at the time you spend at our gyms, protein is essential.

Protein is an important component of every cell in the body. Hair and nails are mostly made of protein. Your body uses protein to build and repair tissues. You also use protein to make enzymes, hormones, and other body chemicals. Protein is an important building block of bones, muscles, cartilage, skin, and blood.

In addition to this, one of the best methods to change your entire physique through building lean muscle and burning fat is by consuming protein for fat loss. Protein helps curb your appetite and speed up your metabolism, it also helps you maintain muscle while losing fat. Sculpted muscles are what gives you that “toned”, healthy, athletic look.

Lucky for you, our locations sell Bio-available, minimal ingredients, gluten free, and hormone free protein. It also contains a digestive enzyme blend that does not allow the protein to cause bloating or gas. Get your hands on some of our protein to enhance your results and improve your health and wellness.

 

Almond Milk Benefits

Almond milk is one of those things that everyone hears about, but not all have discovered their love for it…yet! Not only is it delicious, but it has great benefits too. Here are some of it’s perks, just to name a few!

Healthy Skin

Almond Milk is a great source of Vitamin E, the primary vitamin for healthy skin. It helps prevent premature aging, reducing the amount of free radicals in the body. Hello beautiful, glowing skin!

Healthy Bones

Drinking almond milk provides you with a regular intake of adequate phosphorous minerals, regulated kidney and organ function delivered by potassium; The essentials for strong bones.

screen-shot-2016-09-15-at-4-18-05-pm

Healthy Cells

I know, I know…you probably don’t think about your cells much. Let’s go back to Biology 101; These are the building blocks of life! With almond milk’s large component of Zinc, you can bet it’s adding to healthy growth and cell division, reproductive functions, immune system performance, and visual acuity.

Heart-Healthy Fats

Unsweetened almond milk has typically half the calories found in cow’s milk, and even the sweetened varieties seem to be lower in calorie count. In terms of fats, with the exception of skim milk, cow’s milk contains animal fats…which tend to be saturated (not heart-healthy.) This may make all the difference to someone on a quest to lose weight. If you need a Calcium substitute for cow’s milk, go for almond!

 

Shake It Up

Every weekend we’ve been posting our Shake It Up recipes on Facebook. Each shake is jam pack with different ingredients that coordinate smoothly and nutritiously with our Ellipse Fitness Protein Powders. These recipes are fun because they’re not your average mixtures. Take the Peanut Butter and Jelly Shake for example. This might sound a bit off-putting, but don’t knock it until you’ve tried it! Here are a few of our favorites that we’ve shared with you. Keep your eyes peeled for new recipes each weekend on our Facebook page!

Snickerdoodle

  • 8 oz unsweetened almond milk
  • 1 scoop Chocolate Ellipse Protein Powder
  • 1 tsp cinnamon
  • 1 tbsp honey
  • 5 ice cubes
  • And Blend!

Raspberry Mint Chocolate

  • 8 oz unsweetened almond milk
  • 1 scoop of Chocolate Ellipse Protein Powder
  • 30 frozen raspberries
  • 1/2 tsp peppermint extract
  • 5 ice cubes
  • Blend!

Banana Split

  • 8 oz. unsweetened almond milk
  • 1 scoop Chocolate Ellipse Protein Powder
  • 1 small banana (6 inches)
  • 1 tbsp natural peanut butter
  • 4 ice cubes
  • Blend until smooth!

Enjoy!

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

Not Your Basic BBQ

At Ellipse Fitness, BBQ is not what you think. Last week, Ellipse studios took on the challenge of BBQ Week. No, this is not similar to a hamburger eating or milk chugging contest! Rather, BBQ week was filled with workouts focusing on the Biceps, the Booty, and the Quads.

In addition to intense workouts all week long that focused on moves associated with these areas of the body, the contest portion was to get members to check-in on Facebook each time they came to workout. The studio with the most check-ins at the end of BBQ week would be rewarded a new kickboxing bag for their gym. After all was said and done and the BBQ burn was real, WE HAVE A WINNER!

Dumbroll……

Congratulations to Allouez! Ellipse Fitness Allouez location took home the gold with 68 Facebook check-ins from their members! Team work makes the dream work. 🙂