Wish your stomach was flatter and more toned?

5 secrets for flat abs

From the desk of John Hall Studios

Exercise alone will not get you a toned stomach – diet is a huge part of the equation.

Here are 5 ways to improve your eating habits that will dramatically flatten your abs:

Flat Abs Secret #1: Enjoy natural sweets

Traditional sugar-filled sweets will quickly add up around your waistline. Instead of going for sugary sweets, enjoy natural sweets.

•              Fruit is nature’s candy. Reach for sweet, seasonal fruit for dessert.

•              Avoid foods that contain white sugar or high fructose corn syrup. Consider these items ‘anti-flat-abs’.

•              Use wholesome sweeteners such as pure maple syrup, brown rice syrup or dates in your recipes instead of white sugar. Eliminate white sugar from your kitchen.

Flat Abs Secret #2: Don’t eat after 6pm

This is such a simple and effective way to lose fat. Late night eating is the most damaging to your waistline, so cut it out completely.

•              Brush your teeth immediately following dinner. Once your teeth are brushed, you’ve put a period to the end of your consumption for the day.

•              Change your evening routine. If you’ve always ended your day watching your favorite shows with your hand in the snack bowl, then now is the time to change things up. Find activities that don’t revolve around food and stick with those.

•              Make it a habit. The first few weeks will be the hardest, but soon your new no-food-after-6pm routine will feel normal.

Flat Abs Secret #3: Eat more fiber

Most people simply do not get enough fiber in their diets. Fiber is essential when it comes to getting lean since it is low calorie while filling you up.

•              Instead of seeing salad just as a side item, make salads into meals. Add protein to a large pile of greens for a guiltless meal. *Try the recipe for Grilled Salmon and Peach Salad below.

•              Make veggies a part of every meal. The benefits of eating more vegetables are too numerous to list, just know that your body will become healthier and leaner with each fibrous bite.

•              Fruits are a delicious source of fiber. Incorporate fresh, seasonal fruits into your daily diet.

Flat Abs Secret #4: Cut back on carbs

Notice I didn’t say to cut out all carbs, but rather to cut back on carbs. These diet tweaks are meant as lifestyle changes that you stick with long term. Cutting back on carbs is a realistic and very effective way to drop fat.

•              Always choose whole grain bread and pasta over white. Whole grains are less likely to be stored as fat than processed grains.

•              Eat half of the carbs you normally do. Eat your sandwich open-faced and reduce the size of your pasta serving.

•              Avoid carb-filled snacks between meals. Instead of crackers or chips, have fresh fruit and veggies.

Flat Abs Secret #5: Drink tons of water

Drinking plenty of water is another extremely simple way to promote fat loss. Chronic dehydration leads to false hunger signals and unnecessary calorie consumption.

•              Drink a large glass of water before each meal. This will prevent overeating.

•              Choose water instead of sugar-filled sodas and juices. Sugar-filled drinks are a huge weight-gain trap.

•              Carry a water bottle with you throughout your day. Keep water in the car and at your desk for constant hydration.

Eating right, coupled with challenging exercise, is the formula for a toned, lean body —so guarantee your results by teaming up with us.

Together we will come up with a fitness plan that is uniquely yours, one that fits your lifestyle and brings you promptly to your goals.

Call or email today to get started.

Read the Back Label, Not the Front

As a rule of thumb, never trust the claims on the front of a food package. Claims like: heart healthy, whole grains, or fiber-filled are never reason enough to purchase the item.

You see, the real truth about a packaged food item is hidden in the ingredient list on the BACK label, not in the bold claims on the front.

Scan that ingredient list for high fructose corn syrup, corn syrup, sugar, hydrogenated or partially-hydrogenated oils – if the food contains these items then rest assured that it’s not healthy and should not be eaten.

Santa Fe Salmon Salad

Eating healthy does not need to be boring. Grilled salmon, crip greens, tender corn and peppers, a sprinkle of cheese and a few slices of avocado make this healthy salad something worth repeating. The flavors in this dish are so delicious there is no need for dressing. Servings: 2

Here’s what you need...

•              2 (3.5 oz) salmon fillets

•              Santa Fe seasoning blend (2 teaspoons cumin, 1 teaspoon coriander, 1 teaspoon chili powder, 1 teaspoon dried oregano, 1 teaspoon thyme, 1/8 teaspoon clove, 1/8 teaspoon allspice, 1/8 teaspoon ground cinnamon)

•              4 cups romaine lettuce, chopped

•              1/2 cup tomato, chopped

•              1/4 cup corn kernels

•              1/8 cup low fat cheese, grated

•              1/8 cup canned red peppers, finely chopped

•              1/2 avocado, sliced

1              Coat the salmon fillets with Santa Fe seasoning. On a pre-heated grill, cook for 8-10 minutes on each side, until flaky and cook all the way through. Remove from heat.

2              On 2 plates arrange a bed of lettuce, topped with half of the tomato, corn, cheese, peppers and avocado. Place the fillet on top.

Nutritional Analysis: One serving equals: 252 calories, 12 fat, 225mg sodium, 12g carbohydrate, 7g fiber, and 24g protein.

Call today for a consultation and fitness assessment 

Email: pumpstrainingandpilates@gmail.com

Phone: (219) 548-3480

Web: pumpsfitnessinc.com

The truth about portion sizes (shocking!)

Should we eat everything on our plates?

It’s no secret that people are larger today than ever before. Waistlines have expanded over the last forty years and studies show that potion sizes have grown as well.

Researchers from New York University found that average portion sizes started to grow in the 1970’s, rising quickly in the 1980’s—and this phenomenon hasn’t shown signs of slowing. A “large” order of fries from McDonalds’ weighs the same as 1998’s “Supersize” fries. And it doesn’t stop there. Check out these eye-opening figures, provided by the National Institutes of Health:

•              Today's 6-inch bagel has 350 calories. This is 210 more calories than a 3-inch bagel 20 years ago.

•              Today's 5 ounce muffin has 500 calories. This is 310 calories more than a muffin 20 years ago.

•              Today, a large cookie has about 275 calories. This is 220 more calories more than a cookie 20 years ago.

•              Today, a 3 cup chicken Caesar salad has 790 calories. This is 400 more calories more than Caesar salads 20 years ago.

Keep in mind that the health experts all agree on one thing: Obesity is on the rise because people eat too many calories and do not exercise enough, plus people eat to many processed foods. Portion control is a very important factor for losing weight, but to attain a slim and healthy physique exercise is also a must. 


We are your local fitness experts, and we are here to get you started on an exercise program that will change your life and shape forever. Now, back to our discussion on portion distortion…

Now that you know portion sizes today are far larger than you really need, what are you going to do the next time you go out to eat? Try the following 3 tips and watch as your waist begins to slim and your confidence soars.

Trim-Down Tip #1: Re-program Your Mind


I’m sure your mother did a great job when she taught you to “clean your plate.” The problem now lies in the fact that your plate is usually loaded with more than 3 times the calories that you really need. So what’s the solution?

Realize that it is O.K. to leave food on your plate. Eating everything on the plate is probably a habit now, but it is one that you can break. Focus on how you feel halfway through your meal. Are you full? If you are beginning to feel full then stop eating. Don’t worry—your mom won’t send you to your room!

Trim-Down Tip #2: Slow Down

I know that this is a tough one—so bear with me. These days we are in such a hurry, we rush to work, rush to lunch, rush through errands and then rush home. So it is no wonder that food consumption is no exception. Most meals are devoured before your stomach has the chance to let you know that it is full.

Eat your next meal slower than usual. Chew each bite thoroughly, engage in conversation and pay attention for signs that you may be getting full. Once you realize that you are full, stop eating. Congratulations—you just tailored your portion down to its proper size.

Trim-Down Tip #3: Go Halfsies

I understand that it may be very difficult for you to leave food on your plate, even though your mother isn’t looking over your shoulder, and even if you eat slowly. No problem—you just need to do some strategic planning. The next time you go out to eat do one of the following two options.

1) Share an entrée with a friend and order salad or soup to start your meal. This will cut your calories down dramatically, while still giving you the satisfaction of clearing your plate.

2) If sharing isn’t an option then ask your waiter to bring a to-go box along with your order. As soon as the food is placed in front of you put half of it into the to-go box. You are now left with a reasonable portion and even have your next meal taken care of.

Getting you into great shape is our passion—it’s a job that we don’t take lightly. Allow us to get you fit and strong the safe, healthy way. Call or email today to set up our consultation. Let’s do this!

You're In Charge

There may be certain aspects of life that you do not have direct control over, but what ends up in your mouth is not one of them!

You control what you eat.

When faced with extra large portions exercise your right to chose wisely and your body and waistline will thank you for it. Couple this with a regular fitness routine and you will find that reaching and maintaining your goal weight is easier than ever.

Best Spinach Salad Ever

The first thing that you’ll notice about this salad is that it tastes amazing. It also doesn’t hurt that spinach is an extremely nutrient-dense food. The recipe calls for raspberry vinegar, which is a flavorful and refreshing alternative to traditional, oily dressing. The fruit and nuts add flavor, fiber and healthy fat.

Servings: 8

Here’s what you need:

•              8 cups cleaned spinach leaves

•              3 oranges, peeled, sliced and quartered

•              2 cucumbers, peeled sliced and quartered

•              1/8 cup macadamia nuts, coarsely chopped

•              1/8 cup sunflower seeds

•              2 Tablespoons poppy seeds

•              1 cup strawberries, sliced or whole raspberries

•              1/2 cup white balsamic raspberry blush vinegar

1              Combined the spinach, oranges, cucumbers, macadamia nuts, sunflower seeds, poppy seeds and strawberries in a bowl.

2              Add the vinegar and toss well.

Nutritional Analysis: One serving equals: 99 calories, 3g fat, 14g carbohydrate, 2.6g fiber, and 3.5g protein.

Call today for a consultation and fitness assessment 

Email: pumpstrainingandpilates@gmail.com

Phone: (219) 548-3480

Web: pumpsfitnessinc.com

Your kids need this

Every parent wants good things for their children: a positive outlook on life, a healthy respect for authority, a strong sense of self, a disease-free body…a healthy body weight.

Despite our best intentions, for the first time in two centuries, the current generation of children may have a shorter life expectancy than their parents.

With all the advances in medicine, how could this possibly be true? The blame falls squarely on today's toxic food environment.

In short, your kids are eating too much junk.

And who can blame them? Junk food tastes great.

The good news is that healthy food also tastes great. And now that our kids are home from school we have more control of what they eat. Take these simple tips and transform your child's diet into one that is packed with good health.

1) Add Color

Adding bright and colorful fruits and veggies to your child's plate will get their diet on the fast track to health. Fresh fruits and veggies are filled with fiber, vitamins and minerals that are essential to good health.

If your kids are resistant then make it fun. Serve veggies with salad dressing as a dip. Cut fresh fruit in the colors of the rainbow and place them on a skewer. Serve a color themed meal – all green, all red or all orange. Use your imagination and you'll come up with an endless number of ways to make fruits and veggies fun to eat.

2) Think Whole Foods

Processed foods are the biggest problem with our modern diet. Packaged and refined food products are devitalized and filled with empty calories that quickly lead to weight gain. Unfortunately, processed foods make up a large portion of the diet of many children.

Train your kids to opt for whole foods, rather than packaged ones. Whole foods are foods that are in their natural state. An apple. A piece of sprouted grain bread, spread with natural peanut butter. A piece of hormone-free chicken. A bowl of beans. You get the idea.

3) Use Wholesome Sweeteners

Refined sugar and corn syrup are packed into many of the foods that your kids love. But wait, there are more wholesome sweeteners available – sweeteners that add vitamins and minerals rather than empty calories. Use the following rather than white sugar or corn syrup:

•              Sucanat: This pure, dried sugar cane juice retains its molasses content. Use it to replace white sugar in baking.

•              Pure Maple Syrup: Forget the “fake” syrups containing corn syrup. Pure maple syrup contains potassium, calcium and some amino acids.

•              Brown Rice Syrup: Use this dark syrupy sweetener instead of corn syrup. It takes longer to digest and won't spike your blood sugar like refined sugar.

•              Dates: Throw a few seeded dates into your blender to sweeten your smoothie rather than adding white sugar.

4) Make Smart Substitutions

Kids love pizza and pasta and peanut butter and jelly sandwiches, and that's not going to change any time soon. Rather than fight your kids on their favorites, try making smart substitutions to make their favorites more nutritious.

•              Pizza: Up the nutritional content of your pizza by opting for wheat crust over white, adding veggies to the toppings and sticking with lean meat toppings.

•              Pasta: Use sprouted grain or whole grain pasta rather than traditional white pasta. Add veggies to your pasta sauce. Stick with red sauce, since white sauce is so high in fat.

•              PB&J: A PB&J, made with white bread using sugar-filled peanut butter and corn syrup-filled jelly, is fairly void of any real nutritional value. Try the PB&J Makeover recipe below instead for a sandwich that will provide real wholesome fuel for your child's day.

5) Ban Sugary Drinks

One of the best things that you can do for your child's good health is to instill in them a love for water rather than sugary drinks. Soda pop and juices are filled with empty calories that encourage weight gain.

The easiest way to do this is to stock your house with lots of pure, filtered water. Don't have fruit drinks or soda pop readily available so that they grow accustom to drinking only water.

While I presented these tips as improvements to be made to your child's diets, these tips will also do wonders for your diet. Try these 5 tips out for 30 days and I guarantee you'll look and feel better.

Parents all want good things for their children. Now how about doing something good for yourself as well? You are your child's biggest role model on how to live, for better or worse.

Treat yourself right by calling or emailing today to get started on an exercise program that will change your life for the best.

Pay Attention

Here's a tip for kids and adults alike. When you are eating, pay attention.

Sounds simple, but how often do you snack in front of the T.V. or eat your dinner while in rush hour traffic?

Paying attention means eating when you are hungry and stopping when you are full. It means never eating just to eat, but rather because your body needs it.

Do this and you will quickly reach your ideal weight.

PB&J Makeover

Not all PB&J sandwiches were created nutritionally equal. It all depends on the quality of the ingredients that you use.

If you use white bread, corn syrup-filled peanut butter and refined sugar-filled jelly, the result would be a sandwich that will skyrocket your blood sugar, promotes fat storage and leaves you feeling hungry a short time later.

However, if you make this recipe, with sprouted grain bread, true peanut butter made from one ingredient: peanuts, and fruit preserves that are naturally sweetened with fruit juice rather than sugar, then the result would be a nutritionally dense food that would promote stable blood sugar levels and provide you with hours of sustained energy.

Your kids will love the fun twist of having their sandwich grilled and stuffed with banana slices!

Servings: 1

Here's what you need:

•              Sprouted grain bread or whole wheat bread

•              1 Tablespoon pure peanut butter (no added sugar or corn syrup)

•              1 Tablespoon natural fruit spread (no added sugar or corn syrup)

•              1/2 of a banana, sliced

1              Spread one piece of bread with peanut butter and the other with fruit spread. Line one side with the sliced bananas and sandwich it.

2              In a grill pan over medium heat, grill each side until grill marks appear and the sandwich is warmed.

Nutritional Analysis: One serving equals: 380 calories, 8.7g fat, 53g carbohydrate, 9g fiber, and 13.2g protein.

Call today for a consultation and fitness assessment 

Email: pumpstrainingandpilates@gmail.com

Phone: (219) 548-3480

Web: pumpsfitnessinc.com

Find Out Why You May Be Having Trouble Losing Weight

Why your weight loss is stuck

From the desk of John Hall Studios

If your scale won't budge, then this story is for you.

Jon Gabriel was stuck.

At nearly 410 pounds, he had tried every diet imaginable – with no luck.

No matter what approach he took to lose fat, his body would fight him, and he would inevitably end up heavier than before.

Then one day he had a light bulb-over-the-head "ah-hah" moment: His body wanted to be fat, and as long as it wanted to be fat, there was nothing he could do to lose weight.

If you've struggled for any length of time with weight loss, then you know the frustration that Gabriel felt in that moment. He was at war with his body.

In the two years following Gabriel's "ah-hah" moment, he lost over 220 pounds naturally, without surgery or counting calories.

One of the key components to his success was that he identified and addressed the mental and emotional reasons that his body felt safe being overweight. Once these issues were eliminated, the weight began to fall off.

The Real Reason You Can't Lose Weight

According to Gabriel, your body wants to be fat anytime it decides that being fat is the best way to keep you safe. Once your body understands that being thin is the best way to keep you safe, your body will want to be thin and the weight will fall off.

This all ties into our survival instincts to protect us from starvation, freezing to death or being eaten.

In our modern world you have different worries than being chased by a lion, but even modern stress about paying your bills create the exact same chemical signals that are produced when you are starving or freezing. This convinces your body that you need to be overweight in order to be safe.

When you approach weight loss from the outside in, you overlook mental and emotional threats that can confuse your body into thinking that being overweight can help keep you safe.

Here are four threats that may be affecting you:

1. Fear of Scarcity: When you spend your time in fear that you don't have enough money then you send a message to your body that resources are limited. The only resource that your body recognizes is food – and storing fat is how your body saves up.

2. Emotional Obesity: At a subconscious level you may have the association that being overweight makes you feel safer, or that it is serving another emotional need. In this case your body is simply trying to protect you; it is making you feel safer emotionally.

3. Mental Starvation: Though your body only recognizes physical starvation, you can also be suffering from emotional or mental starvation.

This could be a desire for love, joy, fun, intimacy, or a deeper spiritual connection. Any mental or emotional longing can send the same chemical signals in your brain that physical starvation causes.

4. Dysfunctional Beliefs: If you believe that you were meant to be overweight, or deserve to be overweight, or if you view weight loss as impossible, then your body will obey by refusing to lose weight. Change your dysfunctional beliefs first and then weight loss will become simple.

Exercise was a big part of Gabriel's remarkable weight loss journey. Once he broke through the mental and emotional reasons for his obesity, his body craved activity.

Are you ready to begin your weight loss journey? We are here to help.

Call or email today to get started on a program that will transform your life forever – just like Gabriel did.

Accepting You

It is important that you come to a place where you feel comfortable with your body exactly as it is right now. By accepting your body just as it is – today – you are able to reduce the stress signals that are encouraging fat storage. Once you accept yourself as you are, you end the war with your body, and healthy fat loss becomes natural.

Quinoa Fruit Salad

This refreshing summer salad is made with quinoa. Quinoa is a gluten-free, protein- packed seed. It's a complete protein, containing all 9 essential amino acids. Add a side of lean protein to your salad and you've got a highly nutritious, balanced meal. Servings: 6 

Here's what you need...

•              3/4 cup plain non-fat greek yogurt

•              2 Tablespoons lime juice, divided

•              1-15 fresh mint leaves, minced

•              2 cups cooked quinoa

•              optional dash of salt and pepper

•              1 cup blueberries

•              1 cup green grapes, halved

•              1/2 cup raspberries

•              1 teaspoon agave nectar

1              In a small bowl combine the yogurt, 1 tablespoon lime

juice and the mint. Pour over the cooked quinoa and mix well. Season with salt and pepper.

2              In another bowl combine the fruit, agave nectar and remaining lime juice.

3              Cover and refrigerate each bowl for 2 hours, to allow the flavors to emerge, then combine the fruit with the quinoa and serve.

Nutritional Analysis: One serving equals: 114 calories, 1 fat, 13mg sodium, 20g carbohydrate, 2.5g fiber, and 6g protein.

Call today for a consultation and fitness assessment 

Email: pumpstrainingandpilates@gmail.com

Phone: (219) 548-3480

Web: pumpsfitnessinc.com