Quarterly Newsletter
Get to Know: Nancy Crowley
Nancy has been practicing and experiencing the benefits of yoga for the past 15 years. She feels that practicing Yoga is one of the smartest ways to take care of your body. The fact that it is simple, energizing and healing has always encouraged her to share it with others. She believes everyone can benefit physically and emotionally through a regular Yoga practice. She loves the fact that it is a "practice" and that there is always progress and improvements. Join Nancy at 7:00 Monday mornings starting July 13th!
Announcements
Yoga Fit Class Starts July 13th
We are excited to add Yoga Fit to our group class schedule. We know you have asked for more Yoga, (it has taken a while), and know here it is.
YogaFit is designed to improve the health, performance, and mental acuity of athletes or individuals interested in improving their level of fitness. Based on the ancient fitness science of hatha yoga, it blends balance, strength, flexibility and power in a fitness format. YogaFit overcomes the mystery of yoga by delivering a practical, user-friendly style, which is accessible, understandable, and doable by individuals at any level of fitness. Click YogaFit and see how you can take it FREE for the month of July!
Client Spotlight
My name is Rachael Collins. I am a 36-year old hairstylist from Valparaiso. My journey with Pumps began as a way to increase my awareness of my body's limitations following a spinal fusion surgery I had in October of 2013. Kim and Mary have been teaching me how to properly strengthen my core and to be more in tune with how every part of my body affects me as a whole.
When I began
seeing Kim I was at a crossroads. Spinal surgery had cured numbness and pain
from a disc herniated in two spots in my cervical spine, but working as a
stylist was working against my surgery to the point that my surgeon told me it
was time to consider a new career path. Kim did not think so. I had my
doubts as I had been through scores of Physical Therapy, pain meds, stretching,
electronic stimulation... But I trusted in Kim.
Kim and Mary
worked with my individual needs, taught me how to be aware of my body
positioning, strengthened my core, and gave me the tools and knowledge to
relieve the pain I have after a day at work. Instead of pain medicine, I find
much more relief in using my roller and doing stretches for the areas where I
am prone to experience pain. The knowledge I have gained about my body and the
way the muscles all work together is priceless. Not only does the exercising
feel good, I am gaining so much insight about my personal anatomy and what I
can do to make my body function at its peek.
I have been
training with both Mary and Kim since January and the change in the way my body
looks and feels is incredible and quite impressive. So impressive that my
sister started coming to Pumps and training with Kim. My husband is going to
start training with Kim in the next month too!
I wouldn't be
where I am today without the devoted and caring staff at Pumps Fitness. I owe
my health to them.
What’s Coming
- IMPACT TRAINING CAMP
Today’s demand on our High School student athletes increases the need for them to be ready for competition throughout
the year. For this reason, we have developed our premier IMPACT TRAINING CAMP for Summer 2015. Click here for more info.
- HEALTH AND WELLNESS WORKSHOP
Pumps is pleased to welcome back published author Mari J. Hahn to our Studio for another health and wellness workshop. Mari has been giving our Healthy Conscience participants some great information on healthy eating, sugar, stress management and more every week. We want to give you the chance to learn, take home and implement Mari's knowledge to help you lead a healthier life. Stay tuned for more details on the next workshop coming in August.
- FIT FRIDAYS IN CENTRAL PARK
Join us July 17th from 12:00-1:00 in Central Park Plaza for this free Full Body Conditioning Class! Support your local studio and your awesome trainers!
Save Some Green
JULY PROMO
Attend Yoga Fit Class for FREE
during the month of July 2015!
Click here to see how
AUGUST PROMO
Bring and friend to Pumps in August and you both save on group fitness!
Here's how: Bring a friend that signs up for our 6 class membership level. They only pay $10, and you save $10 on any membership level of your choice.
SPECIAL CLASSES
Pumps pounds the pavement- Take advantage of our FREE walking group every Monday and Friday morning at 7:30. The group meets at Campbell Street Cafe and walks the surrounding paths. Bring a friend and let's get walking! Group will not meet on July 3rd.
SMALL GROUP REFORMER CLASS is starting again the week of July 20th! Get instruction from our certitified Pilates trainers on our reformers and begin to see the gains in core strength, flexibility, lean muscle, concentration and breathing.
Click here for more information on Pilates Small Group Reformer Class.
HEALTHY CONSCIENCE 5 WEEK CLASS
We are finishing our current 5 week class this week and will be starting again on July 13th. This program is centered around exercise and nutrition. It is on Monday and Wednesday nights form 6:30-8:00. Exercise for the first hour and then get great wellness and nutritional advice, information and tips from Mari our certified Health and Wellness Coach.
 |
Here is the latest winner of our Biggest Winner Challenge she lost 6.5% of her total body weight in just 5 weeks and won $81! Way to go!!!!!
|
Can't slim down? Here's why...
From the Desk of John Hall
Studios
Wanting to lose fat, and failing at it, is one of
the most frustrating experiences ever.
Read the following 7 Fat Loss Problems to
discover what is standing in your way and how to quickly and easily begin
reshaping it all.
Fat Loss Problem #1: Your Mind
Your mind is your number one ally when it comes
to achieving your goals. However, until your mind has been programmed for
success, it will do more to derail your efforts than to help you.
•
Take a few moments each day to visualize yourself
at your ideal weight. Imagine how it feels to look the way you've always
wanted.
•
Protect your mind from any negative self talk. If
a negative thought comes to mind, immediately reject it.
•
You want to be thin and fit, and yet you think of
yourself as out-of-shape and fat. Re-program your mind to think of yourself as
fit and attractive, and you will be well on your way toward achieving your
goal.
•
Give up the belief that you can't achieve the
body you've always dreamed of. See it first in your mind, and then in the
mirror.
Fat Loss Problem #2: Your Fear
Change makes most of us nervous – even if it is a change in the right
direction. You may not be consciously aware of the fear you have of getting
into shape. Until you conquer this fear, your weight loss efforts will be
blocked by self sabotage.
Professional speaker and author, Anthony Robbins,
has outlined three specific beliefs that you must have in order to conquer your
fear and instantly create a lasting change.
•
Believe that something MUST change. You
can't be wishy-washy about it. You can't be considering it. You can't even be
pretty sure about it. You've got to be rock solid.
•
Believe that YOU must change it. You
can't pass the buck of responsibility and expect to lose weight. It's on your
shoulders. Other people will prove to be great assets in your journey, but in
the end you are the one who is going to make it happen. You have to want this
weight loss enough to make it your personal mission.
•
Believe you CAN change it. You
may have failed in the past, but that doesn't matter. When you put your mind to
it, you're able to do amazing things. Do you believe that you are capable of
losing weight? Once you own the belief that you can, you'll be unstoppable.
Fat Loss Problem #3: Your Excuses
Your excuses for being out-of-shape are getting
old. An excuse takes less immediate effort than an action, but in the long run
the action taker always has the advantage. Don't allow excuses to ruin your
life any longer.
•
Don't skip out on your responsibilities with
excuses, instead expect more from yourself.
•
Focus on the big reason why you are losing the
weight. Make a list of the benefits you'll enjoy once you achieve your goal,
and read them first thing each morning.
•
Remember that you can only have two things in
life: excuses or results. Which do you want?
Fat Loss Problem #4: Your Commitment
How many times have you tried to lose weight,
only to give up a week or two later? We live in a commitment-phobic world, so
it's no wonder that you routinely abandon your goals. If you truly want to lose
weight then your commitment to the process is a must.
•
The margin between success and failure is bridged
by your commitment. Don't give up until your goal has been achieved.
•
Treat exercise with the same importance as a work
meeting, and you'll never skip it at the last minute. Find three available
60-minute time slots in your schedule and mark them (in pen) on your calendar.
Now stick to your schedule.
•
If you don't give up, then you'll never fail.
Fat Loss Problem #5: Your Diet
If you consistently eat the wrong food, then
you're weight loss efforts will all be in vain.
To put it bluntly, you need to stop eating junk.
Processed foods, refined sugar and high fructose corn syrup do not belong in
your diet if you want to be in great shape. Cut these items out of your diet
and replace them with real whole foods like lean meats, vegetables, whole
grains, nuts and fruits.
•
Don't eat processed foods. Even though processed
foods are accepted by our society, they contain tons of chemicals and empty
calories that will make you sick and fat.
•
Fat contains twice the caloric density of protein
and carbohydrates, so make sure to limit the amount that you consume. Eat lots
of lean proteins and wholesome carbohydrates from plants and whole grains.
•
Vegetables, whole grains, fruits, nuts and seeds
are filled with fiber and antioxidants which are vital for healthy weight loss.
Snack on these instead of packaged treats.
Fat Loss Problem #6: Your Patience
It takes time to transform your body from fat to
fit, even though you want it to happen overnight. Remind yourself that it took
time to put the weight on, so it will take time to take the weight off. When
you find your patience wavering, or when you encounter a frustrating plateau,
do the following:
•
Review your goal. Is it specific and measurable?
Is it small and attainable, rather than monumental? Focus on your goal when the
going gets tough.
•
Make each workout a new experience. Challenge
your body with different resistance, new exercises and a varied pace.
•
Remember that anyone can have one great workout,
but that won't get you the body you want. The only way to achieve your goal is
by consistently exercising and eating right, plain and simple.
Fat Loss Problem #7: Your Support
People who exercise alone are less challenged,
less accountable and are more likely to fail. It makes sense. Who would rush to
the gym if no one is was waiting for them? Who would push themselves if no one
was paying attention? Exercising alone is a recipe for disaster.
•
Find a workout partner who is in better shape
than you, or better yet, work with us, your local fitness experts, to guarantee
your results.
•
We are passionate about seeing you achieve
results—don't waste your time, energy and effort on mistakes.
•
When you start a program with us, you suddenly
have the upper hand on weight loss. we’ll be in your corner, coaching you each
step of the way, keeping you accountable to workouts and giving you that dose
of encouragement when you need it most.
Get serious about your results and begin the last
weight loss program that you'll ever do.
Call or email today
to schedule your first workout.
Write & Review
You could be making a valiant effort to lose fat,
but if you eat too much each day then the number on your scale will not budge.
Even if you think that you're limiting calories, you won't know unless you do a
little research.
Get a small notebook to carry with you and jot
down everything you eat for an entire week. Be sure to include the exact amount
that you eat of each food item. At the end of the week do a tally of each day,
and then figure out how many calories you eat on an average day.
Review your daily entries for items that are
filled with empty calories – like cookies, candy or soda pop. These should be
the first things that you cut out of your diet as you transform your body.
White Bean Ratatouille
Ratatouille is a dish of cooked vegetables that
originated in southern France. It is hearty and satisfying, like comfort food,
with none of the guilt. This version contains white beans which add protein and
have a wonderful texture. Serve it hot or cold, either way this dish is sure to
please.
Yield: 8 servings
Here's what you need:
•
1 large-size globe eggplant, cut in 1/2 inch
cubes
•
1 tablespoon water, for sautéing
•
2 medium-size red onions, sliced
•
3 medium-size zucchini, cut in 1/2 inch cubes
•
2 red bell peppers, cut into 1/2 inch squares
•
4 garlic cloves, minced
•
1/4 cup dry white wine
•
1 cup vegetable stock
•
4 tomatoes, seeded and roughly chopped (or 2 cans
- 15 oz each – fire roasted diced tomatoes)
•
1 tablespoon chopped fresh parsley
•
1/2 teaspoon dried thyme
•
1/2 teaspoon dried oregano
•
2 bay leaves
•
2 (15oz) cans white beans, drained and rinsed
•
Salt and fresh group pepper, to taste
•
1/2 cup finely chopped fresh basil
1
Steam eggplant cubes for 10 minutes. Heat the
water in a large-size saute pan, add onions and cook, for 5 minutes.
2
Add zucchini and bell peppers and cook, stirring
often, for another 5 minutes. Add steamed eggplant and cook another 5 minutes,
then add garlic.
3
Add wine and stock. Bring to a boil over high
heat, then reduce heat to medium-high and stir in tomatoes, parsley, thyme,
oregano, and bay leaves. Reduce heat, cover, and simmer gently for 15 minutes,
stirring occasionally.
4
Add beans to skillet, stirring well to combine.
Cook, uncovered, until vegetables are tender but not mushy and liquids have
thickened, stirring occasionally for another 5 minutes. Season with salt to
taste.
5
Remove skillet from heat, remove the bay leaves,
and stir in chopped basil.
Nutritional Analysis: One
serving equals: 195 calories, 1g fat, 38g carbohydrate, 11.5g fiber, and 9.5g
protein.
Call today for a consultation and assessment!
Phone: 219-548-3480
Web: Pumpsfitnessinc.com
No comments:
Post a Comment