kickboxing

Back to School Timesaver Tips and Tricks

The end of Summer brings bittersweet changes for some! Whether kids are going back to school, outdoor activities are coming to an end, work is picking up, etc you will want to have some strategies for keeping up with your fitness routine!

Book Your Sessions!

Let’s start today by booking your sessions for the entire week – or 2 or 3 weeks! Not 100% sure? Bookings can be cancelled up to 15 minutes before via the Ellipse App if need be, so set that intention of coming!

Food Prep!

Plan ahead! For those of you with school-age kids going back to early mornings rushing around to get things ready, start food prepping on the weekend! Go spend $10 on Tupperware if you don’t have enough and pre-package snacks and lunches for the kids – and/or yourself! – so you can quickly grab in the morning and be on your way.

Dress Prep!

What?! Do your kids still let you dress them? Take advantage of it! Step your clothing prep up to the level of your food prep! Lay out clothes for the whole week – maybe place them in a Ziplock bag in a particular dresser drawer with the day of the week labelled on it. Get creative!

Winter is coming! Install some hooks by the door you exit every morning, so coats and jackets are on hand! Think you are too old for this yourself? Give it a shot and see if your morning is a little less stressful with one less thing to do!

Schedule The Coffee!

One of the biggest reasons people skip workouts during schedule transitions? TIME. “If only I had more time!” Save yourself 5 minutes here, 5 minutes there and give yourself a chance for success. If you don’t have one already, there are very affordable coffee-makers that have the ability to schedule ahead! Prep the filter, coffee and water the night before, schedule your time and wake up to fresh brewed coffee. One less thing to do!

Gradually Adjust Your Sleep!

Get back to a regular sleep schedule and maybe even start going to sleep a little bit earlier starting this week so you can get the morning started right! If you really want to free your day up, get in here at 5 or 6 am for that morning work out!

Sync The Family!

Share a Google Calendar to put all the family events on. Stay organized! Especially kids old enough to have their own phone. This can really be a game changer. Get them to put their own stuff on there and help your family stay on track together!

What’s The BIG Deal With “Macros”?

If you’ve been around a bodybuilder, you’ve likely heard them talking about getting their “macros” in. Balancing your macronutrients is honestly just another way to look at food consumption, just like any other approach such as Whole 30, Precision Nutrition’s hand/palm/fist/thumb approach, or any other.

If you haven’t found an approach that works well for you yet, maybe macro dieting is the method right for you! Macro dieting/Flexible Dieting can help with portion control as well as more balanced nutrient intake and paying more attention to processed food intake. As with most approaches, finding the right balance will help with energy levels, cravings, and even quality of sleep and workouts.

What ARE Macros?

The three MACROnutrient categories are carbohydrates, protein, and fat. Speaking in terms of calories, carbohydrates and proteins provide 4 calories per gram and fat provides 9 calories per gram. Is a macro the same as a vitamin or mineral? No, vitamins and minerals are MICROnutrients which are also very important! Your body needs less of them (hence the word micro) but they are vitamins and minerals needed for immune function, blood clotting, bone health, growth, and so much more!

How Much Should I Eat?

Macros are based on your height, weight, age, activity level, and goals. For example, a 150-pound, 5’ 5” female who is moderately active and wants to have a steady weight loss would be around 1700 calories per day broken down to a pretty typical 40/30/30 ratio: 40% carbs at 170g, 30% protein at 124g, and 30% fat at 56g.

You can find your own macro calculator here:
https://healthyeater.com/flexible-dieting-calculator

NOTE: Calculators are not perfect or right for everyone. A more accurate calculation would calculate based only on LEAN tissue since body fat % plays a roll in the energy needs of the body.

Carbohydrates

*Gasp* Carbohydrates ARE needed for energy. Carbohydrates also tend to be where we consume the micronutrients we need in our diet. Whole foods are the best source for carbohydrates because they will pack more fiber. Fiber is the part of carbohydrates that reduce our risk for disease, improve digestion, etc. Optimally, women should obtain at least 35g of fiber per day and men, 48g.

Fat and Protein

Fats give us energy, support cell growth, and aid in the absorption of vitamins and nutrients (our BRAINS are fat-based! So the next time someone calls you “Fathead” perhaps a “Thank You!” is in order).

Mix up the types of fat you eat to get a balance of saturated, polyunsaturated, and monounsaturated fats.

Proteins are the building blocks of our muscle (and most the rest of our body for that matter). A very lean protein is a protein with 1g of fat or less per ounce. Lean protein is 1g-3g per ounce. When looking at your labels, first determine how many ounces you are looking at like a 3-ounce fillet of beef/chicken/pork/fish. If your 3-ounce fillet has 9g or less of fat, you have a lean cut of protein.

Keep in mind that any strict form of eating may not be suitable with a history of disordered eating. Be sure to check with your doctor before starting any major changes in the way you eat and be aware of any interactions with medications. Like most healthy ways of eating, eating your macros will come in the form of eating every 3-4 hours, choosing whole foods, and eating your vegetables! In the end, eat mostly plant-based foods and find the system that works best for your lifestyle and goals, and you will likely see success!

Interested in more reading? Check this out:
https://www.cookinglight.com/eating-smart/macro-diet-counting-macros-weight-loss-better-nutrition

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!

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!

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”

Ellipse Fitness Members – Must Read!

Welcome to the Blog Help Desk!

It’s come to our attention that many of our members don’t fully understand how to best utilize the blog AND some of our members didn’t even realize it existed! So if you are new to the Ellipse Fitness Blog – Welcome!

FORMAT

Every day at Ellipse Fitness we strive to be the best part of your day – EVERY DAY! Part of that dedication includes keeping you up to date with the latest health and fitness information, nutrition information, and more!

Each time you come to a session here with us we aim to leave you with at least one tidbit of useful information to help you reach your goals, but alas! Most people cannot come every day so you all inevitably miss something along the way, but that’s where the Blog comes in! Catch up on anything you missed, find links to information or recipes we’ve discussed, and learn more about the topics we’ve covered!

HOW TO USE THIS TOOL

The Blog is just that – a tool to help make your path a little bit easier towards a happier, healthier life!

• Search – To the right of this article you should see a box that says “To search type and hit enter”. The blog is searchable by keywords to make it easier for you to reference things you want to read again or look for information on a subject of interest!

• Categories – Below search you’ll see a drop down selection box that says “Select a Category”. Here you can easily filter posts only pertaining to the category you’re interested in! Try selecting “Workouts” and bookmark a few for days you can’t make it to the gym or are out of town.

• Comments – At the end of each entry is a comment box – use this! Ask questions or relate experiences and get engaged in the conversation. This is about your health after all!

• More! – Also on the right side of the browser you’ll see some of our most popular blog posts, and our most recent tweets!

LET'S GET STARTED!

Summer is practically here, so to point you in the right direction – here are some of our best blog posts to help you jump into this Summer the right way!

Training outdoors this summer, at home, or at Ellipse learn why HIIT training is top of the pyramid!

Check out these Summer grilling recipes. Your health AND your tastebuds will thank you!

Running this summer? According to Runner’s World up to 66% of runners suffer an injury every year!

Keep your nutrition in check when it comes to sports drinks. Read on for some of the biggest junk foods disguised as health food!

Keep those lips in shape this Summer with this DIY Mock Burt’s Bees chapstick and other EASY skin/body care recipes!

Keep those gardening hands clean this season and save some cash with castile soap DIY foaming hand wash and more easy recipes!

Ready…Aim…Higher!

Goals! You just gotta have ’em!

It’s well into the new year and whether you had a resolution or not, you may have goals that have not come to fruition. It might just be how you went about forming your goal in the first place! Let’s talk about how to set solid and attainable goals.

Here’s a great example that I know many of us could work on: “I want to drink ½ my bodyweight in ounces of water every day for the next 30 days.” There is a how much, how often, and it is realistic!

Set a Deadline!

Just like an open-ended work project, you will likely keep pushing it off knowing you can do it tomorrow…or never. Consider having both short term and longer-term goals ranging from this week to 6 weeks to 6 months to a year. Your long term goals can have shorter sub-goals within them that will help you reach them – get creative! Just be sure to set a deadline.

Write it Down!

Why is your goal important to you? WRITE it down. If it doesn’t make you tear up a bit, it may not be important enough for you to follow through with! In the example above, drinking water, maybe you’ve been excessively fatigued, and you regularly walk around dehydrated. Your fatigue causes you to say no to playing with your kids, getting your “me” time running with your friend, or missing other life events that are important to you.

Writing goals and the “why” for them makes everything more real, and when goals are more real they are more attainable!

Be Prepared to Sacrifice!

Not everything of course! But if it required no changes to achieve your goal well, you’d have already achieved it now wouldn’t you?

You may want to ask yourself, “Is this something I’m willing to give up what I want NOW for what I want MOST?” If it’s not, you may not be ready for your goal. In our example of water, you may be craving that coffee, soda, or other habitual food/snack that is taking you away from your goal. There will be challenges along the way, but choosing rewarding goals will ultimately overcome and outweigh any strife involved in reaching them. Just make sure your goals are healthy and realistic!

Confide in Someone!

Share your goal with a confidant; a friend, your trainer, a family member, or someone you feel safe with but accountable to. Be sure to communicate to the person you share it with that you want them to hold you accountable! And that you want them to call you out if you are not taking proper steps toward your goal or perhaps taking steps away from it. One more thing that’s very important – don’t get mad at them for taking you seriously!

List Action Steps!

List at least 3 action steps you are going to take in order to achieve your goal. In the case of drinking more water:
1) I am going to buy a 40 ounce water bottle and make sure to consume 2 (assuming ~160 lbs person) servings a day.
2) I am going to keep the bottle with me wherever I go so I don’t have a reason not to sip regularly.
3) I will start by drinking 12 ounces of water first thing in the morning when I wake up.

Of course you can list more than 3 steps, you can even list steps you can take daily to move in the right direction, but the purpose of the exercise is not to get discouraged by those lofty goals you’ve set. Bring them down to Earth by listing concrete steps you can take to make them happen!

The Inside Scoop (Part II)

Welcome back to day-to-day life for those of you who’ve been traveling or “Up North” as they say here in Wisconsin! We hope you all had a great 4th of July, and we know many of you haven’t made as many workouts as is routine this week so you will definitely want to read on to see what you missed during this week’s educational series!

Every day our workouts are a little bit different here at Ellipse Fitness, and we wanted to be sure that all of our members have some understanding of what we are aiming for with our workout programming. Here is our day-by-day look for this week:

(Monday)
Metabolic Conditioning in the broadest sense is a work:rest ratio implemented to elicit a specific response from the body. Different work to rest ratios call upon different energy systems of the body and help us work towards different goals (i.e sports performance, reducing body fat, increasing endurance). The key to getting the most out of “Met Con” is to push as hard as you can through the work period – “GO, GO, GO!” This increases your EPOC (excess post oxygen consumption) after your workout so you can continue to burn fat hours after your session is over!

(Tuesday)
Energy Systems: Ready? It’s about to get a little nerdy up in here…
Tuesday boxing combines cardio and strength. By combining both formats we can recruit all three energy systems (phosphagen, glycolytic and aerobic), boost metabolism, help prevent injury, and break the monotony of standard training protocol while still achieving significant results. The phosphagen system provides energy for all-out type exercises you can only do for 10 seconds or less, the glycolytic system is our intermediary system so to speak – for exercises lasting 30 seconds up to a few minutes minutes, and the aerobic system is utilized for those movements you can sustain longer.

(Wednesday)
HYPERTROPHY!! So much of what we design our workouts around revolves around muscle hypertrophy. In the simplest terms, this means “building muscle”. Hypertrophy includes both the ability to store more glycogen (stored glucose that is mobilized during the above-mentioned glycolytic cycle) and increase of myofibril size (the actual size and strength of the muscle fiber). We want to build more muscle for many reasons, not the least of which are an elevated metabolism and a less injury-prone body!

(Thursday)
High Intensity Interval Training (HIIT) has been shown to offer greater benefits to your heart than moderate, steady-state workouts, and it is extremely effective for achieving fat loss, increasing endurance, decreasing blood glucose levels and promoting EPOC (Excess Post Oxygen Consumption). EPOC means your metabolism is elevated and you are burning calories/fat for hours following your workout. But there is a catch! During the peak times of the workout you have to push yourself to the limit to truly reap all the benefits of HIIT!

(Friday & Saturday)
Periodization may very well get its very own blog post dedicated to it in the future, because this here is a major piece of what separates a decent exercise routine from an exceptional one. We look at periodization on a day-to-day level, but also on a much broader scale with the understanding that many of our members are here for life! And while it is important to exercise throughout your life, if you just do the same movements the same way over and over and over and over and over…you get the idea…it will eventually lead to imbalance, chronic pain, boredom and most likely injury.

Periodization is a plan. Planned progressions to prevent plateaus. Planned management of fatigue to achieve continual muscular adaptations. Planned program design to avoid repetitive stress which can result in over-training and can set you back months or more.

Results at Ellipse Fitness come from our careful planning and management of your training program. To get the best results from your Ellipse program, arrive early to foam roll and warm up properly, understand the goal of the day’s workout, work to your full potential during the session, and then recover properly after you leave by eating well, getting enough sleep, and balancing stress. The program can’t work quite as well as it is designed if you don’t also do your part – and THAT is why we are stronger together, healthier together, and better together!

Celebrating 10 Years in Allouez!

Happy birthday to Allouez!

Here is a special letter from Heather Trevarthen, owner of the Allouez (Green Bay) Ellipse Fitness:

It’s amazing how much can change in 10 years. How did it all start you may (or may not) have wondered?

In 2005, I married my wonderful and supportive husband John. John had recently been hired for a job that required us to move from the Green Bay to Appleton/Darboy. Our new adventure would pull me away from the only community I had ever known.

One of my first missions was to find out where my new fitness home would be. I had received a postcard from some place called Livewell (today known as Ellipse Fitness). I attended 5 classes and remember not only having a blast with kickboxing, to an actual boxing bag, but also asking the coach if it was normal to feel EXHAUSTED by the end of the week..seriously could not keep my eyes open. I was no stranger to the gym, by that point, and was used to spending hours in a gym each night…I knew there was something different going on, but what? I was curious how this would work. The trainer assured me it was normal and it was just my body adjusting to something new. He was right. I trusted that my goals were his/their goals. The workouts, even then, were unlike any other place I had ever been to. I HAD to join and be a part of this. I was extremely happy at the results I saw in my body and became more confident in my own abilities.

I knew it was my turn to give back when, in the summer of 2006, I saw this little Livewell studio was rebranding to be Ellipse Fitness and was looking to grow. Even then, I believed in Ellipse and saw the huge potential there was to change lives with this unique fitness concept. A few months later I, and my husband, took a huge risk and began the construction process, of the very first expanded location, in a virtually empty strip mall in Allouez.

Today the Allouez Village Shoppes filled to capacity and running strong!

And so it began! My goal and passion became us, Ellipse Fitness Allouez. We started to reach goals in Allouez. We started to feel better, move better, perform better, and look better!

Michelle was our very first “published” success story.

“Congratulations to you, and to the success of Ellipse!! I miss you and wish I was closer as Ellipse was a true highlight of my life!! I never felt better and my confidence was shining at Ellipse!!! I will always be grateful for that, it will always be home and highly recommended!!!” – Michelle

Thank you for trusting Ellipse and your support over the years! 

Guests and Friends of Ellipse Fitness – We would love for you to see what has kept us in business for 10 years. Community, amazing trainers, and professional group programming …all to get you RESULTS. In the end, that is why Ellipse members keep coming back. Try your first Ellipse Fitness session for just $10.

Watch in the coming months as we spotlight more locations  and some of our members too! If you would like to be part of our spotlight, let us know! We would love to feature your story!

Couscous & Fruit Salad from Ellipse Fitness

2 Tablespoons Extra-virgin Olive Oil
2 Tablespoons Orange Juice
1 Tablespoon Cider Vinegar
2 Teaspoons Finely Chopped Shallots
1/4 Teaspoon Salt
1/4 Teaspoon Freshly Ground Pepper
2 Cups Cooked Whole-wheat Couscous
1 Cup Chopped Nectarine
1 Cup Mixed Fresh Berries, such as blueberries and raspberries
2 Tablespoons Sliced almonds

Directions:
Whisk oil, orange juice, vinegar, shallots, salt and pepper in a large bowl. Add cooked couscous, nectarines, berries and almonds; gently toss to combine.

Serves: 2
Exchanges: 2 Carbs, 1 Fruit, 1 Fat