boot camp

Tabata Workout

FAQ: New Guest Tips

Welcome to Ellipse Fitness! First off, we are so excited to be a part of your fitness journey, and PLEASE always feel welcome to talk to our trainers and staff about anything! If we don’t know the answer, we are always happy to point you in the right direction!

Here are some common questions we see that may help you to get started…

1. What should I bring?

a. A good pair of clean tennis shoes
b. Sweat towel
c. Water (we sell bottles of water too, but go ahead and bring your favorite water bottle if you’d like!)
d. Appropriate fitness gear, like a t-shirt and fitness pants/shorts.
e. We have foam rollers and boxing gloves, but if you have a roller or gloves that you love, feel free to bring them.

2. Will I be the only one who…?

There is a 98% chance, someone your age, with your condition, and/or your concerns HAS done this before and was successful doing so! You are not alone! We have levels suitable for almost everyone. Fitness can be intimidating initially, but we will set you up for success, going over the basics, breaking down the movements and only adding things in once you are ready.

3. My [fill in the blank] hurts, had surgery, etc…

First, make sure you have filled out a medical history form so we know exactly how to work with you during your Ellipse training sessions. Our certified trainers are experienced to offer suitable adjustments or alternate exercises as needed.

4. My schedule is tough! How long are the workouts and what does the schedule look like?

At Ellipse we program our sessions assuming that everyone has a variable schedule and in some cases can never make it on a certain day. No worries, our behind the scenes programming has you covered! Get a complete workout attending as little as 2-3 days/week. Our sessions run 45-50 minutes and include foam rolling and a dynamic warm-up.

Group Personal Training (5am, 6am, 9am, 12pm, 4pm, 5pm*, 6pm*. Ask your local studio for the Saturday schedule.)
*Allouez – no 5 pm or 6pm on Fridays
*Oakville – no 5pm on Fridays

– Monday, Wednesday, Friday, and Saturday are strength based with Monday and Friday offering a little more heart-pounding metabolic component.

• Kickboxing/Team Training (5am, 6am, 9am, 12pm, 4pm, 5pm, 6pm. Ask your local studio for the Saturday schedule.)
– Tuesday, Thursday, and Saturday have a kickboxing basis with a variety of twists to keep it fresh.

We respect your time and make a practice of starting and ending on time. Don’t forget, we have showers available as well if you need to make your getaway even quicker!

5. I’m nervous

That’s totally normal and you are not alone! Taking the first step into the studio is always the hardest. If you can make it into the front doors, we promise to take good care of you and help you feel as comfortable and welcomed as possible! If you have any injuries, bodily limitations, or just want to test the waters as opposed to jumping right in, our trainers will work with you. Not sure what a deadlift is? No problem, we’ll walk you through a hip lift and work to progress you toward the next step.

6. I won’t know anyone!

Most people don’t know anyone the first day, which is why we are here! Let us introduce you to some new fitness friends and trainers. We’re all here for the same positive results, accountability, and community.

7. In the past, I’ve gotten bored

For over a decade, Ellipse has been known for our variety and fitness expertise. Let us show you variety like never before!

8. How do I get started?

First, request a medical history form (or click the link above!) and login from your local studio. Call, email, or stop in to set up an initial “Get To Know You” session to help us guide you toward the program best suited to you. Short on time? Just fill out your medical history form and we can email or call you our recommendation and best way to get started.

Your first session we’ll have you come in about 15 minutes prior to get your orientated and ready for the session. After your first session, arriving 5-15 minutes prior will allow proper foam rolling and warm-up time.

9. How can I stay connected?

Make sure you are getting our emails! On Tuesday’s you’ll find our “Lunch N’ Learn” series to keep you informed and motivated. Keep up with your local studios with our Friday studio update and notes. If you haven’t received an email yet, be sure to reach out.
Follow the Ellipse Fitness corporate Facebook pageand your local studio Facebook/Instagram pages for another method of staying “in the know”.

Finally, when you join as a member, you will be invited to be a part of your local studios private Facebook group; a place to interact with other members and ask health and fitness related questions!

10. What else should I know?

Our training team and Ellipse community are here to ensure your success. Without you, your results, or your positive experience, Ellipse wouldn’t be here so we are grateful and VERY motivated to make sure you have the best fitness experience EVER!

Our members are encouraged to book their sessions at least 4 hours prior to help the trainers provide the best service possible. Your situation doesn’t allow for a 4-hour window? Just check with your local studio as we have processes in place for those situations!

Life is about balance, and so is Ellipse Fitness. As mentioned before, you’ll get a great workout in, but there will be no exercises that you “cannot do”. Our coaches will make sure you have options, just communicate with us and we will figure it all out!

Fitness Tip of the Week: Kettlebell Figure 8 Wide Stance Squat

Are you looking for a move that will tone your inner thighs while tightening your booty as well?  Look no further than the Kettlebell Figure 8 Wide Stance Squat!

The wide stance position allows you to drop deeper in your squat with less pressure on your knees and lower back, and then engages and contracts the inner thighs and glute as you drive through your heels and return to a standing position.

In addition, by adding the kettlebell in a figure 8 movement between and around the outside of your legs, you will not only increase your aerobic output, but you’ll burn more calories, as well!  A win, win for low body toning and calorie burning!

 

 

Fitness Tip of the Week Kettlebell: Squat/Press

The Squat/Press is both a full body strength and cardio exercise.  The squat portion tightens and tones the lower body muscles, the press portion strengthens the shoulders, and the core is activated as you transition between the squat and the press – so it becomes a full body strength move!

Begin with your weight at your chest as you drop down into a squat, then drive through your heels as you propel your body up into an overhead press.

In addition to the full body strength benefits, the Squat/Press is an awesome cardio exercise and great for extra fat burning!

 

Beat the Heat! Body Weight Boot Camp — as featured on Real Milwaukee

Beat The Heat!  Body Weight Boot Camp

 

Tabata: (Set timer for 5 min.  :20 work/:10 break for 8 sets.  Rest/water last 1:10)

frog hops (2 forward, 2 back)                                  5:00

 

Boot Camp:  continuous clock for 4 min.

v-sit w/ bicycle legs forward (:30)/back(:30)              1:00

push ups                                                                       1:00

alt. front kicks (high)                                                 1:00

half back runs over mat (change lead foot at :30)        1:00

 

Tabata: (Set timer for 5 min.  :20 work/:10 break for 8 sets.  Rest/water last 1:10)

squat/ alt. front kick                                                 5:00

 

Boot Camp:continuous clock for 4min.

spiderman forearm plank                                        1:00

Russian twist (no weight)                                        1:00

skater slides                                                               1:00

jacks                                                                             1:00

 

Tabata:  (Set timer for 5 min.  :20 work/:10 break for 8 sets.  Rest/water last 1:10)

front kick/ floor touch (switch legs)                              5:00

 

Boot Camp: continuous clock for 4 min.

full planks (center, L, center, R)                              1:00

in & outs                                                                     1:00

cross country ski                                                        1:00

butt kick runs                                                             1:00

                                                                                             

Tabata:  (Set timer for 5 min.  :20 work/:10 break for 8 sets.  Rest/water last 1:10)

full plank w/ jumping jack legs (mod: step out/in)

5:00

 

Stretch:  Quadriceps, gluteal muscles, hamstrings, deltoids, biceps, triceps, abdominals.

©2013 Ellipse Licensing Inc SM                                                                                                                                                                                                              

All Rights Reserved


 

Ellipse Fitness Promotes “Muffins and Protein” for Valentine’s Day

FOR IMMEDIATE RELEASE

Ellipse Fitness Promotes “Muffins and Protein” for Valentine’s Day

Appleton, WI. – February 13, 2013 – What a great way to start your Valentine’s Day with a heart-healthy recipe that is packed with fast releasing protein powder, natural carbohydrates, and fruit, all wrapped in one beautiful muffin wrapper!  Finding a nutritious baked good is hard to come by in a world filled with fast food drive-thrus and sugar packed Danishes!  Whip these Muscle Muffins up for your family or friends and help them take care of their heart!

The protein powder used in these muffins is a low calorie alternative to wheat and flour.  Plus it provides an excellent protein source to help keep you full and rev your metabolism!

  • The unsweetened almond milk has a fraction of the sugar content than regular milk!
  • The Pumpkin Puree and Bananas are low-fat alternatives to keep the muffins moist vs. using unhealthy fats and oils.
  • Chia seeds are an excellent source of essential fatty acids and help stabilize your blood sugar!

Valentine’s Day Protein Muffins

 

Muffin Ingredients: 1 Small Apple – 1 Cup of Vanilla Ellipse Protein Powder – 1 Medium Banana – 1 Can of Pumpkin Puree – 1/2 Cup of Oats – 1/8 Cup Chia Seeds – 1/4 Cup Almond Milk – 1/4 Cup of Pistachios

 

Frosting Ingredients: Frosting: 1/2 Cup Chocolate or Strawberry Ellipse Protein Powder – 3/4 Cup Milk

 

Directions for Muffins:  Preheat oven to 340 degrees.  Blend all ingredients.  Pour batter into nine silicone muffin cases.  Bake for about 40 minutes.

 

Directions For Frosting: Mix protein powder and milk.  Pour mixture into piping bag.  Frost!  If desired, top with extra chia seeds, a sprinkle of organic cocoa powder, or a candy heart!

 

Serves:  Makes 9 Muffins (1 Muffin/serving)                   Exchanges:  1 Milk, 1 Carb, 3 Extra Lean Protein

 

For more information on Ellipse Fitness, visit http://www.ellipsefitness.com

 

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

Ellipse Fitness Neenah Participates in Oshkosh Corp Health Fair

FOR IMMEDIATE RELEASE

Oshkosh, WI. – September 27, 2012 – Ellipse Fitness recently participated in a health fair for Oshkosh Corporation.  This is part of the company’s strategy to promote health and wellness and build relationships with local employers in Appleton, Green Bay, Neenah and Oshkosh, WI.  This is the third corporate event the company has participated in since July.  Ellipse was invited by Oshkosh Corporation directly after being recommended by representatives of Pierce Manufacturing.

The fair was attended by many local health and fitness providers who serve both Neenah and Oshkosh area including YMCA, Anytime Fitness, Wheel and Sprocket, Fleet Feet and Coordinated Health Care.

During the event Ellipse representatives focused on educating Oshkosh Corp employees on the benefits of strength training, cardiovascular training and proper nutrition.  In addition, Ellipse highlighted several exercises to help improve core strength so employees could reduce back pain, feel better and improve the quality of their day to day living activities.

Ellipse Fitness is interested in participating in health fairs and is actively seeking speaking opportunities and to provide complementary workout classes similar to the boot camp that was hosted at McClone Corporation in Menasha earlier this month.

For more information on Ellipse Fitness, visit http://www.ellipsefitness.com

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

 

 

 

 

 

Ellipse Fitness Provides Free Boot Camp for McClone Insurance in Menasha, WI

FOR IMMEDIATE RELEASE

 Ellipse Fitness Provides Free Boot Camp for McClone Insurance in Menasha, WI

Ellipse Fitness recently provided a complementary boot camp for employees of McClone Insurance in Menasha.  The event was done in conjunction with the Warrior Princess Mud Run for which both McClone Insurance and Ellipse Fitness are corporate sponsors.

Menasha, WI. – September 17, 2012 – Ellipse Fitness recently provided a complimentary boot camp for employees of McClone Insurance.  This is one of many events Ellipse has provided in Neenah, Appleton and the Greater Fox Valley.

Speaking engagements and complementary fitness classes at health fairs and local corporations are an important part of Ellipse’s mission to improve the health and fitness in the community.  Over the last year the company has provided presentations on metabolism, weight loss, and fitness.  This November, Ellipse Fitness President Lisa Welko will be the key note speaker at the Fab Five Woman’s Expo.

According to Welko:

“If there is one thing we would like to do more of, it’s speaking to the community about the benefits of health and fitness.  There are a lot of people who want to learn more about how they can achieve their health and fitness goals.  This boot camp was a great opportunity for people to actually participate in a workout.  While many were exhausted, they had a lot of fun.”

The opportunity arose since both Ellipse Fitness and McClone are two of the many corporate sponsors for the upcoming Warrior Princess Mud Run on October 6th to support Harbor House Domestic Abuse Programs and end domestic violence in the community.

Since many race participants were looking to better prepare themselves for the event, Ellipse Fitness asked sponsors if their employees would be interested in a workout at their place of business.  McClone was quick to respond and several lucky employees go a chance to workout with Ellipse’s Fitness Director, Rebecca Blankfield.

The event was originally schedule for outside, however, it had to be moved indoors due to the weather.  The workout included many fun and innovative exercises including using tires, ropes, elasticity bands, and traditional weights.

For more information on Ellipse Fitness, visit http://www.ellipsefitness.com

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

 

 

 

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