Quarterly Newsletter
Get to Know: Ian Bowen
Head Trainer/Owner
NASM Certified Personal Trainer
Reiki Level 2 Practitioner
RESET Practitioner
TRX Qualifed Group Instructor
At a young age, I was involved in many different sports and without knowing it, my passion for health and fitness was sparked back then and has been evolving and growing with me ever since. Six years ago I was diagnosed with a rare disease that attacked my spinal cord and compromised my nervous system. Having to undergo spinal cord surgery to determine the correct course of treatment I was left partially paralyzed. With my spinal cord damaged from disease and the surgery to diagnose it, I could not feel or move anything from my chest down to my toes. My surgeon told me that I would probably regain the ability to walk, but would need a cane or crutches to do so. When I asked if I'd be able to run again the answer was most likely not. Given a prognosis for recovery that at best left me with a shadow of my former physical capabilities, I decided that my future was going to be different. And I set my sights on full recovery.
During my rehabilitation I worked diligently to re-learn how to do everything from sitting up in bed, to balancing on two feet unassisted to walking. Along the way I dealt with weight gain from inactivity and side effects of medication, the inability to ambulate on my own, frustration with my situation and the set backs, stumbles and falls that come along with learning how to stand and walk again (something I could do before without giving any thought).
I am happy to say that with a lot of hard work and determination I've been able to regain most of the abilities I had lost after my surgery. Defying my doctors’ prognosis not only have I re-learned how to walk unassisted, I have run three 1/2 marathons and plan on running my fourth this spring. As I mentioned before, beating the odds and accomplishing what I have thus far has taken hard work and determination. That being said, I believe a positive mental attitude, a willingness to never give up and a strong support system are keys to success.
After knowing what it is like to have my health compromised, and the challenges one faces to get it back, I have a unique perspective into the roadblocks my clients deal with as they work to improve and sustain their health and fitness. My passion comes from knowing that fitness affects my life and happiness and I'm paying that forward to you.
“Strength does not come from physical capacity. It comes from an indomitable will.”
– Gandhi
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Announcements
Tai Chi is back!
Tai chi improves balance and, according to some studies, reduces falls. Proprioception — the ability to sense the position of one's body in space — declines with age. Tai chi helps train this sense, which is a function of sensory neurons in the inner ear and stretch receptors in the muscles and ligaments. Tai chi also improves muscle strength and flexibility, which makes it easier to recover from a stumble.
Starting January 8th, T'ai Chi is returning to Pumps. Click here to see when. The second section or what some consider the intermediate level of Yang Style T'ai Chi Ch'uan will be taught. If you are new to T'ai Chi, don't worry, you can still reap the benefits of this ancient practice even if you haven't done the first section.
Healthy Conscience Continues......
Start the New Year with a Healthy Conscience! This 5-week program incorporates not only exercise, but also necessary nutritional information to help you achieve a balanced diet. Each week, participants engage in 1-hour of group exercise followed by a 1/2 hour discussion about nutrition, where they learn what the body needs to maintain good health, manage weight and function efficiently. Combined with our Biggest Winner challenge where participants pay into a collective pot depending how much weight they have lost, gained or maintained each week. At the end of each program session, participants are seeing results and getting paid. You know a program is working when we are seeing an average loss of 1-4% body weight in just 5 weeks. E-mail us and save your spot now!
Class Info:
Mondays: 6:30 pm - 8 pm
Next Start Date: January 5th
Cost: $60
Contact us for more information and to register:
Email - pumpstrainingandpilates@gmail.com
Phone - 219-548-3480
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Casseroles like this are a lifesaver on busy weeknights, and unlike most casserole recipes, this one is dairy, grain and gluten free. The tender, hearty veggies and chicken are mixed with tomatoes and basil then topped with a sprinkle of toasted ground nuts and nutritional yeast. You get to enjoy delicious flavor while filling up on protein, veggies and fiber that powers your body and energizes your day. Servings: 8
Here's what you need...
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What's Coming?
We are pleased to be adding these classes and programs to better serve you.
Pilates Reformer Class
We have extended our Pilates services to now include Pilates Reformer Class! Get instruction from our certified Pilates trainers on our reformers and begin to see gains in core strength, flexibility, lean muscle, concentration and breathing.
Health and Fitness Coach Program
Are you tired of not seeing any results from your exercise
plan? It’s hard to know where you’re going if you don’t know how to get there. It may be because you haven’t set
any goals, but it’s hard to set fitness goals if you don’t know where to start.
Let our Health &
Fitness Coach be your guide. Your personal Health & Fitness Coach will give you a
complete Fitness Assessment. Based
upon your Fitness Assessment results & personal goals, a customized fitness
class plan will be developed. Your
Health & Fitness Coach will meet with you periodically to reevaluate your progress, help keep you on track to your goals and offer health/fitness related tips.
Reiki Workshop
Reiki is an energetically based holistic healing practice that supports overall balance, reduces stress and supports the immune system. Reiki can help to relieve a variety of emotional, psychological and physical ailments including anxiety, depression, PTSD, insomnia and pain. We are excited to offer our first Reiki workshop, where participants will have a chance to experience and practice sensing energy and using energy techniques to boost their own health. Learn how we are all energetic beings who have a largely untapped avenue for healing, healthy living, and self-care. We can all work with energy in very simple ways to produce powerful results for ourselves and others. Check out a previous blog post here to learn more about what is energy and why does it matter.
Healthy Eating Documentary Series
We will be viewing documentary films covering
nutrition, our food industry and how food effects our bodies. We are opening our doors to the community start conversations and help inform you
about what you are eating, and how it can effect your health.
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| Look for more information on these upcoming events on our Blog, Website, Facebook and Email!! __________________ ____________________________________
Save Some Green!
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| Click here to see how you can save BIG money with our January promotions!! |
Nutrition, Fitness, and YOU!!
This Fat Loss Tip Works
You are completely fed up...and we don't blame you.
For ages you've been eating healthy and exercising, and yet still haven't met your fat loss goal.
What's the deal?
This is a quandary that all dedicated fat-loss-seekers find themselves facing, sooner or later.
Why won't the weight come off? You are doing everything you can think of to make it happen.
It's time to come face-to-face with an ugly truth about yourself...and until you do you'll always be stuck in this place where healthy eating and exercise do not get you that amazing body you want.
There's one simple thing standing between you and a slimmed down, amazingly fit body. One. Simple. Thing.
And here it is...You eat too many calories.
That's it.
Solve this problem and your dream body will quickly and easily become reality.
Did you know that even healthy calories add up to extra pounds when we let them go unchecked.
Back to Basics: Why Calorie Counting Works
You may have heard about the professor from Kansas State University, Mark Haub, who performed a famous junk food diet. Professor Haub proved a powerful lesson for anyone who still has weight to lose, so let's listen up.
In a demonstrative experiment for his nutrition class, Professor Haub ate a diet of pure junk food for 2 months. I'm talking candy bars and packaged snacks – the kinds of things you find in a snack machine.
You'd expect him to gain weight, right? Well, there was one catch. He was only allowed to eat 1800 calories each day. Yes, those calories were pure junk, but the limit was firmly put at 1800 calories.
Before the experiment, Professor Haub's typical calorie intake was closer to 2600 calories. So his junk food diet put him at an 800 calorie per day deficit.
Boy did that calorie deficit pay off. Within 2 months he had dropped 30 pounds, bringing his BMI from overweight down to normal.
No, we are NOT recommending a junk food diet as your answer for fat loss. What we are pointing out is how powerful a reduction in calories is when it comes to lowering your body weight.
Do you know how many calories you eat each day?
If you're not sure, don't worry. You're about to learn the one fat loss tool that will change everything for you. First we need to get to the bottom of how many calories you're eating each day.
Yes, even those healthy calories.
Before you start whining, let me explain. Food journaling doesn't involved lugging around a journal, writing down each food item throughout the day then looking everything up at the end of the day to manually tally calories like it used to.
These days food journaling has gone digital, and tracking your calories only takes seconds of your time.
Here's what we need you to do:
#1: Download a food journal application to your smart phone. At the touch of your fingers you'll be able to look up food items and instantly see your running calorie tally.
#2: Meet with your doctor to find a daily calorie count that will allow for safe weight loss and then diligently maintain that number. Eat healthy, fresh foods and when you decide to indulge, make sure to do so within your target calorie range.
#3: Meet with one of our trainers for a consistent and challenging exercise routine. Our exercise programs are specifically crafted to get you into amazing shape as quickly as possible.
These three, simple steps will give you structure and clarity that you need when it comes to making food choices and will quickly result in pounds lost and goals achieved.
Once your goal weight is met, your target calorie range will be adjusted for maintenance.
We'd love to hear from you. Call or email today to get started.
For ages you've been eating healthy and exercising, and yet still haven't met your fat loss goal.
What's the deal?
This is a quandary that all dedicated fat-loss-seekers find themselves facing, sooner or later.
Why won't the weight come off? You are doing everything you can think of to make it happen.
It's time to come face-to-face with an ugly truth about yourself...and until you do you'll always be stuck in this place where healthy eating and exercise do not get you that amazing body you want.
There's one simple thing standing between you and a slimmed down, amazingly fit body. One. Simple. Thing.
And here it is...You eat too many calories.
That's it.
Solve this problem and your dream body will quickly and easily become reality.
Did you know that even healthy calories add up to extra pounds when we let them go unchecked.
Back to Basics: Why Calorie Counting Works
You may have heard about the professor from Kansas State University, Mark Haub, who performed a famous junk food diet. Professor Haub proved a powerful lesson for anyone who still has weight to lose, so let's listen up.
In a demonstrative experiment for his nutrition class, Professor Haub ate a diet of pure junk food for 2 months. I'm talking candy bars and packaged snacks – the kinds of things you find in a snack machine.
You'd expect him to gain weight, right? Well, there was one catch. He was only allowed to eat 1800 calories each day. Yes, those calories were pure junk, but the limit was firmly put at 1800 calories.
Before the experiment, Professor Haub's typical calorie intake was closer to 2600 calories. So his junk food diet put him at an 800 calorie per day deficit.
Boy did that calorie deficit pay off. Within 2 months he had dropped 30 pounds, bringing his BMI from overweight down to normal.
No, we are NOT recommending a junk food diet as your answer for fat loss. What we are pointing out is how powerful a reduction in calories is when it comes to lowering your body weight.
Do you know how many calories you eat each day?
If you're not sure, don't worry. You're about to learn the one fat loss tool that will change everything for you. First we need to get to the bottom of how many calories you're eating each day.
Yes, even those healthy calories.
Before you start whining, let me explain. Food journaling doesn't involved lugging around a journal, writing down each food item throughout the day then looking everything up at the end of the day to manually tally calories like it used to.
These days food journaling has gone digital, and tracking your calories only takes seconds of your time.
Here's what we need you to do:
#1: Download a food journal application to your smart phone. At the touch of your fingers you'll be able to look up food items and instantly see your running calorie tally.
#2: Meet with your doctor to find a daily calorie count that will allow for safe weight loss and then diligently maintain that number. Eat healthy, fresh foods and when you decide to indulge, make sure to do so within your target calorie range.
#3: Meet with one of our trainers for a consistent and challenging exercise routine. Our exercise programs are specifically crafted to get you into amazing shape as quickly as possible.
These three, simple steps will give you structure and clarity that you need when it comes to making food choices and will quickly result in pounds lost and goals achieved.
Once your goal weight is met, your target calorie range will be adjusted for maintenance.
We'd love to hear from you. Call or email today to get started.
The Healthy Calorie Trap
We see it happen all the time, but that doesn't make it any less heartbreaking...
Well-meaning folks, like yourself, losing the battle of the bulge to a bunch of excess healthy calories.
When it comes to gaining and maintaining fat, ANY extra calorie does damage. No matter if it's whole grain or processed, sugar-free or sugar-full.
Pay attention to your total calorie intake. It really does matter.
We would love to help you figure out your ideal calorie range. Call or email us today and we will get started.
Well-meaning folks, like yourself, losing the battle of the bulge to a bunch of excess healthy calories.
When it comes to gaining and maintaining fat, ANY extra calorie does damage. No matter if it's whole grain or processed, sugar-free or sugar-full.
Pay attention to your total calorie intake. It really does matter.
We would love to help you figure out your ideal calorie range. Call or email us today and we will get started.
Hearty Chicken Casserole
Casseroles like this are a lifesaver on busy weeknights, and unlike most casserole recipes, this one is dairy, grain and gluten free. The tender, hearty veggies and chicken are mixed with tomatoes and basil then topped with a sprinkle of toasted ground nuts and nutritional yeast. You get to enjoy delicious flavor while filling up on protein, veggies and fiber that powers your body and energizes your day. Servings: 8 Here's what you need...
- 1 teaspoon coconut oil
- 3 Tablespoons pine nuts
- 3 Tablespoons pecans, chopped
- 3 Tablespoons nutritional yeast
- dash of sea salt
- 2 teaspoons olive oil
- 2 cloves garlic, minced
- 1 yellow onion, chopped
- 2 bell peppers, chopped
- 2 eggplants, chopped
- 2 cups roasted chicken, cubed
- 1 (28oz) can crushed tomatoes
- 3 Tablespoons fresh basil, chopped
- 1/4 cup white wine
- 1/2 cup
- Preheat the oven to 350 degrees F. Lightly grease a casserole dish with coconut oil.
- In a small skillet, place the coconut oil over medium heat. Add the pine nuts and pecans. Saute until golden brown. Remove from heat and pulse in a food processor with the nutritional yeast and dash of salt. Set the nut mixture aside.
- In a large skillet, place the olive oil over medium heat. Add the garlic and onions and cook for 5 minutes. Add the pepper and eggplant and continue to cook for 5 minutes.
- Mix in the chicken, tomatoes, basil and wine. Bring to a boil, then simmer for 5 minutes.
- Spread the chicken and veggie mixture into the prepared casserole pan. Evenly sprinkle the nut mixture over the top of the casserole. Cover with foil and bake for 50 minutes. Remove the foil and bake for another 10 minutes. Enjoy!
Nutritional Analysis: One serving equals: 223 calories, 7g fat, 320mg sodium, 19g carbohydrate, 9g fiber, and 19g protein.
Special Thanks
We would like to extend a special thanks to all of you who contributed to the food collection for the Immanuel Food Pantry. We were able to add healthy items to the pantry shelves and help feed members of our community.
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