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The Fitness Exclusive: 5 Key Pillars of Strength and Fitness

For what reason does strength matter?

Consider these activities:

  • getting out of bed,
  • entering and exiting a slippery bathtub,
  • walking up stairs
  • protecting loved ones

Strong enough?

Are you strong enough to carry her to safety?

Don’t take these movements for granted.

Certain moments make you realize, there’s no turning back.

Ellison Fitness presents…

The secrets on how to empower yourself in fitness and beyond. These core elements represent both the lifestyle and the philosophy to live by.

Welcome to the Pillars.

Pillar of Strength #1: Focus on Basic Movements

“Basic” movements represent the foundation of human form and ability.

These are basic human movements:

  1. To Push away from body
  2. To Pull toward body
  3. Lifting objects from ground
  4. To Move with added weight (e.g. a baby, a heavy tool, furniture etc.)

At EllisonFitness, to focus on basics is paramount.

An Example of a Basic Movement:  The Barbell Squat: one of the best strength exercises known to man.

Squats force the entire body to move in unity. In a single exercise, you can work hard and your body shall reward you.

By doing this exercise, your body will gain valuable training adaptations, which include cool stuff like fat loss, a leaner body, and a stronger constitution.

Talk about bang-for-the-buck!

Pillar of Strength #2: Train both Regularly and Irregularly

To get results, it’s like everything else — time and effort DO payoff. However, too much time in the gym can actually impede on progress. It’s about pushing further and recovering.

Go forward, and repair.

Seek progress, and renew.

Make adjustments in your frequency of training to get superior results.

  • Try training twice a week for a part of the month
  • …then four times a week for a couple weeks straight.

It's also good to have friends at the gym.

Life can get in the way at times — I know this. So when time is limited, you will discover the greatest benefit by practicing the Basic exercises. Give me 25 minutes of squatting, and I’ll show you real results.

Pillar of Strength #3: Your Progress is 15% resulting from exercise, and 85% from Ability to Recover.

Recovery is both the sum total and greater than the sum total of all efforts related to physical adaptations, neural improvements, and muscular development.

A vital part in Recovery

In other words, lifestyle is 85%.

Eat healthy to look amazing or eat healthy to live well. It’s directly related to how much you value health, fitness, and achieving goals.

You could discover more than a MILLION reasons why eating healthy is valuable.

Things I do for Recovery:

  • recovery shakes
  • post workout meal (within 1 hour of workout)
  • vegetables, fruits,
  • sleep, (passive recovery)
  • quality of water,
  • stretching (active recovery)
  • foam rolling soft tissue (active recovery)
  • massage (active recovery, foam rolling is cost effective alternative)

Attention P90X Users, Is this ultimate Recovery Shake?


Healthy food is nutrient-dense.

Healthy food promotes optimal function of living tissue which affects the brain, cognition, memory, immunity, vitality, sexuality, strength, joints, and more.

Listen to your body, focus 85% of efforts on recovery.

And when you’re in the gym for that other portion, make it 100% effort.

Pillar of Strength #4: If “healthy eating” doesn’t work, Redefine [To Eat Healthy]

If you want an idea of eating healthy, I strongly recommend the book: Omnivores Dilemma. This is the book for curious food lovers.

Eating healthy is different for every person. And if you aren’t focusing that effort on what it means to eat healthy for you, then how can you really know for sure?

People who aren’t even willing to examine their eating habits are in the greatest danger to health.

In this industry, I can tell you that the well-informed health consumer is less than 50% potential for nutritional understanding.

Why?

Consuming food is a basic human need which is pleasurable to do.

Humans only know HOW to eat.  We just want to enjoy it — not think about it.

But do you really know what you’re eating?

Which leads me to the next point…

Pillar of Strength #5: Know also What You Don’t Know

Even when I feel like an expert on a subject, I will imagine my mind creating empty space.

This manifests, for me, as a creation of “space” in my mind. This space is pure potential.

In this space, I allow questions to flourish and thoughts to dance. It is to encourage a greater depth of understanding to that which my mortal mind will allow.

Think of it as a glass of water.

Keep pouring the water, all the way to the top, but if you keep pouring… what do you notice?

It overflows, the cup cannot contain any more water.

Now you can get rid of the old water, which creates space for new, fresh thought and potential.

By creating empty space in your mind, you only then begin to truly realize potential in all areas of fitness and wellness.

Are you willing to receive?

We’re talking real outcomes. As a result of greater awareness, you can lose weight faster and keep it off.

Strong, it is a life in motion…

I had a recent customer experienced that moved me. A young lady weaned herself off of medication for Crohn’s disease by going all natural.

She eats almost entirely whole foods, a lifestyle which has been a difficult and empowering change for her.

So I asked her, “if the drugs worked for you, what compelled you to change?”

She looked around as if picturing many other examples of people she knew with Crohn’s.

Many of them are too weak to even leave the house.

Take a stand for You.

One day at a time.

Life moves forward always, don’t get left behind.

Your body is you, yet you are greater than your body.

Make it a life worth living — healthy movement should be standard procedure until you’re 100 years old… and even then!

Pillars of Strength represents that which Ellison Fitness stands for.

Results are experienced through positive mental attitudes, constructive thinking, effort to improve, and daily habits that promote the vitality of all systems in the body.

I welcome you to…

Think. Drink. Eat. and Sleep.

In your mind, I believe everything is possible.

At Ellison Fitness, this is my mind… where everything is possible.

Best to you, my friend.

Physical Fitness by Dre
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Women and Weights: 3 Magic Bullet Exercises for Fat Loss and a Toned Body

What image comes to mind when you think of Weight Lifting?

It’s clear that muscles have a significance among the male community, but women prefer to retain a sense of feminineness.

That’s cool with me, because some of the most feminine looking women use weights for physical activity.

Hips don’t lie.

The 0.7 :: 1.0  Waist / Hip ratio is one of the most prized ideals of womanhood.

As swaggering as it sounds, this type of waist/hip ratio can grab the attention of any… simple man.

Ah, of course it’s not for men, but for you, lady.

The Magic Bullet Exercises:

1. Lunges and lunge variations (Glutes, hips, quads, hamstrings, fat loss)

Lunges and its variations will stabilize, balance, and develop the hip and leg musculature.

A few weeks of dedicated lunges can make a significant improvement in the fitness, ability, and feminine appearance of a woman.

Lunge variations are such as… backwards, to the side, to a platform, etc.

2. The Plank (abs, core, waist)

This is not actually a weighted exercise because all it involves is your body weight. It will develop the core in a functional way, which can tighten your belly and keep you injury-free simultaneously.

The Plank, how long can YOU hold it?

3. Single Leg Deadlift (Hamstrings, glutes, lower back, fat loss)

You don’t see this too often in the gym, but when you do see it… you’ll know it. And you’ll know that it works. This is a highly functional exercise that develops the hamstrings and glutes in a balanced way.

do this if you want awesome hamstrings and glutes

Since the exercise is single-legged, you use less weight for greater benefit and helps to keep your lower back strong and healthy. Less weight for more benefit also means there will be less overall “growth stimulus” so you can have ZERO worry about looking like a professional male bodybuilder.

The Fact is that Weights have many benefits for women.

The question is, do you have the dedication?

Best to all, and good luck.

Physical Fitness by Dre
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5 More Weight Loss Quick Tips

The Holiday season is just about done…

And you may be noticing the consequences of imbibing holiday booze with all those potatoes.

Oh my...so many potatoes.

I’m with you, man.

So you can do it alone or we can do it together.

Let’s turn up the furnace.

Santa has his own Christmas wishes...

Lets light the fire in the metabolic sense.

We want to burn off the fat you gained over the holidays because over time fat will accumulate and cause more trouble down the line.

Maybe you want to look good too, and that’s fine.

So here’s some quick TIPS for Weight Loss after Thanksgiving, Christmas, and even New Years.

Quick Fat Loss Tip #1: Throw out the Junk food, literally just WASTE IT!

I want you to waste your food! Just the really bad stuff.

If you have any leftover pies, ice cream, and egg nogg, go ahead and throw it down the garbage disposal.

Wasting junk food helps us lose. Lose weight.

You don’t need it. Wasting food can be good because these are empty calories. They’ll do more harm than good.

Savor your last bites, and throw the rest away. Do it now.

Quick Fat Loss Tip #2: Up the Protein

It’s almost guaranteed that your muscles are filled to the max with muscular stores of glycogen from carbohydrate consumption. In other words, if you consume more carbs, it will probably only be added as bodyfat and you don’t want that.

Note to self, do not google woman eating meat ever again.

There are quite a few benefits of protein when it comes to burning fat:

  • Essential feel-good amino acids so you don’t feel like eating more junk
  • Low glycemic index, so it won’t cause a spike in blood sugar
  • Fulfilling and filling, so you don’t keep eating
  • Acts as building blocks of muscle, meaning you could potentially increase glycogen capacity and therefore can handle carbs better.

Lean proteins like chicken, fish, turkey, cottage cheese, eggs, and whey will help you burn fat into the New Year.

Quick Fat Loss Tip #3: Sleep it off

Research shows that people who get less than five hours of sleep will gain more fat than those who get seven hours of sleep or more.

Aim for eight hours a night. Don’t eat within an hour or two before bed.

Sweet dreams.

Sleepin' for the Metabolisms

Quick Fat Loss Tip #4: Boost Fat-Burning by Drinking Water

Drink water. And lots of it.

While excessive quantities are not indicated, most people who struggle to lose weight are not drinking enough water.

Just keep sipping on water throughout the day.

If you are hungry, drink water first. Then eat.

Drink water within 15 minutes of waking up.

Life-giving and soothing too.

The fat sure is going to be upset when you start burning it all off by drinking more water.

Quick Fat Loss Tip #5: Fish Oil and Vitamin D

These essential nutrients are quite deficient in the average person.

Without enough Vitamin D, you may feel depressed during the cold season. Thats no good.

Meanwhile, Fish Oil helps your body deal with carbohydrates in an appropriate manner, among a plethora of other benefits.

Fish Oil also keeps skin well hydrated, while D wards off depression

Aside from fat loss, the key point here is that you’ll FEEL better.

Go Forth, you crazy Metabolic Fat burning Machine!!

These simple tips can make a world of difference for both Fat Loss and Wellbeing.

If you’re down to put in a little effort, choose just one or two of these tips to incorporate as part of your lifestyle.

No need to make a complete life change overnight.

Drink to Fat Loss

Just be you, and be you better.

Best to all.

BONUS Tip: Make it a Green Tea day

Green Tea is loaded with antioxidants and other components that support healthy fat loss. I think the tea tastes great unsweetened and can noticeably improve wellbeing in drinkers.

With Green Tea and water, you’ll really be flushing your cells of fat and toxins.

This cute Chinese girl appreciates your newly-bound 6 pack.

Cleanse your body, cleanse your soul.

Peace!

Weightloss Now
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Why Beet Juice is THE Superfood for an Active Lifestyle

It may surprise you that…

At one point in time, people only consumed the Beet Greens, and then they would discard out the purple root.

Now we know better.

Beet Root, with it’s powerful purple pigmentation, is one of the most therapeutic performance enhancing food known to man.

Beautiful beautiful Beet Juice

What are the benefits of Beet Juice?

Beet Juice provides a healthy dose of several valuable nutrients required for life as well as additional ingredients that promote greater wellbeing.

Beet Juice benefit #1: Boost Nitric Oxide naturally

Beet Juice contains the precursor to nitrites, which is converted into Nitric Oxide in the body.

Nitric Oxide is extremely important and involved in everything blood related.

Nitric Oxide has been shown to…

  • Reduce Blood Pressure
  • Enhance endocrine and nervous system function
  • Improve blood flow
  • More nutrients into skeletal muscle and organs
  • Removal of waste products like ammonia

Beet Juice benefit #2: Reduces Blood Pressure

This point must be restated.

In healthy volunteers, blood pressure was reduced within just 1 hour of ingesting beetroot juice, with a peak drop occurring 3-4 hours after ingestion. Some degree of reduction continued to be observed until up to 24 hours after ingestion.

With 25% of the population being somewhat hypertensive, there is a significant risk of cardiovascular disease. In fact — statistically, heart disease is a much greater threat to you and your family than any form of cancer.

Beet Juice benefit #3: Boosts Stamina

The research shows that after drinking Beet Juice, you could have a 16% increase in endurance alone.

Professor Andy Jones of the University of Exeter’s School of Sport and Health Sciences, said: “Our study is the first to show that nitrate-rich food can increase exercise endurance. We were amazed by the effects of beetroot juice on oxygen uptake because these effects cannot be achieved by any other known means, including training. I am sure professional and amateur athletes will be interested in the results of this research. I am also keen to explore the relevance of the findings to those people who suffer from poor fitness and may be able to use dietary supplements to help them go about their daily lives.”

I personally notice a significant difference when I do take Beet Juice.

“Heavy on the beet” thats how I order at the Deli.

Beet Juice benefit #4: Makes the Impossible, Possible

As a result of the Nitric Oxide increase, the oxygen required by your body is lowered. This essentially means that your body can be pushed further and further…OR you can simply have a higher quality of life by staying active.

When consumed, beetroot juice has two marked physiological effects. Firstly, it widens blood vessels, reducing blood pressure and allowing more blood flow. Secondly, it affects muscle tissue, reducing the amount of oxygen needed by muscles during activity. The combined effects have a significant impact on performing physical tasks, whether it involves low-intensity or high-intensity effort.

“What we’ve seen in this study is that beetroot juice can actually reduce the amount of oxygen you need to perform even low-intensity exercise. In principle, this effect could help people do things they wouldn’t otherwise be able to do.“

No wonder I keep hitting personal records, it’s all ’cause of the local juicers.

Beet Juice benefit #5: Promotes Detoxification

The color of Beets is caused by a pigmentation molecule known as betalain. This color-causing agent has been shown to support Phase 2 Detoxification in the body.

Phase 2 is the metabolic step that our cells use to hook activated, unwanted toxic substances up with small nutrient groups. This “hook up” process effectively neutralizes the toxins and makes them sufficiently water-soluble for excretion in the urine.

Now keep in mind, if your urine turns a deep purple color, it doesn’t necessarily mean that its working. Purple urine simply indicates that your body was not able to absorb a certain amount of the betalains and was therefore excreted. You can try consuming the Beet Juice slower or with solid food for improved absorption.

Either way, considering the amount of toxins we are exposed to, detoxification on a daily basis is necessary for longevity and vitality.

Beet Juice benefit #6: Valuable Anti-Inflammatory

Did you know that most people would have NO NEED WHATSOEVER for Ibuprofen and other NSAID’s as long as they had a healthy diet? Actually, there are many herbs and foods which are naturally anti-inflammatory. Of course, avoiding refined sugar also plays a role in this.

This is what happens from long term use of NSAID drugs

One mechanism allowing these phytonutrients to lessen inflammation is their ability to inhibit the activity of cyclo-oxygenase enzymes (including both COX-1 and COX-2). The COX enzymes are widely used by cells to produce messaging molecules that trigger inflammation

NSAID’s like Ibuprofen are COX-2 inhibitors, but it comes at a cost of reduced intestinal health and immune systems.  Fortunately, Beet Juice also has potent anti-inflammatory properties so that you don’t need drugs with nasty side effects.

Beet Juice benefit #7: Synergistic Antioxidant Power

We want antioxidants because they reduce the damage of oxidation on a cellular level. Imagine rust on a car. That is oxidation. Antioxidants are molecules that reduce oxidative damage.

Antioxidants keep you young forever!

Known Antioxidants in Beets:

  • Lutein
  • Zeaxanthin
  • Betalain (the pigmentation responsible for its purple color)
  • Vitamin C
  • Manganese

Together, these antioxidants support Eye health and over Nerve Tissue health.

Beet Juice benefit #8: Reduces Homocysteine levels in the body

If you have read my blog before, you know how passionate I am about reducing Homocysteine. Since Homocysteine is both a marker of inflammatory damage and a cause of inflammatory damage, we want it to be at a low level in the body.

Beet Juice contains Trimethylglycine, which is also known as Betaine. This is a significant Methyl-donor, which can remethylize Homocysteine back into the valuable amino acid L-Methionone.

The process is sort of a re-use, re-cycle such that L-Methionine is highly valuable but it creates the byproduct of Homocysteine. Then, if nutrients like Betaine are available to donate a Methyl molecule, it can convert the dangerous Homocysteine back into a beneficial substance.

Its true I love it!

Beet Juice also contains Folic Acid, which is considered to be in the class of B-Vitamins. Folic Acid is one of the most highly regarded supplemental nutrients during pregnancy because it has been proven to reduce birth defects.

Folic Acid is important for everyone. It is important for the basic reason that it is one of THE most effective ways to decrease homocysteine levels in the body.

Beet Juice benefit #9: Tumor inhibiting and Cancer CURE…?

I can’t say with proof that Beet Juice can cure cancer or shrink tumors. But I do know that alternative doctors have successfully used Beet Juice as a part of treatment in severe cancer cases.

Glass a day of Beets...or more!

An article in the February 25, 1996, issue of Cancer Letters reports on an animal study that shows that beetroot has a significant tumor-inhibiting effect. The abstract for the study says, “The combined findings suggest that beetroot ingestion can be one of the useful means to prevent cancer.”

Regardless, the proven benefits of Beet Juice should yield beneficial for every persons … with or without cancer.

Where do you get Beet Juice?

You can get Beet Juice at most local markets, delis, and co-ops. It is usually mixed with Carrot juice as a base because beet juice alone can be very potent.

They got it. They got it good.

For people who are severely ill, they may benefit from purchasing a high quality home juicer, which may be slower than a commercial juicer — but can preserve more nutrients.

Get Down with the BEET!

I love the stuff.

In terms of health, athletic performance, and body-composition, Beet is a real winner.

Get down with the beet just a few times and you may never go back.

Good luck to all, and thanks for being a part of this.

Nutrition, Immunity, and Digestion