Reduce your thighs (3 steps)

Women everywhere complain about the size of their thighs. Fat and cellulite have a way of ending up there – especially in the upper, inner thigh area.

They often asked how to quickly and easily reduce fat in this unwanted thigh region, so today's article is all about reducing your thighs.

First we need to remind you that it's not possible to spot reduce fat from one single part of your body, so these 3 steps to reduce your thighs will work by reducing your body fat percentage as a whole. It sure would be great if we could point a magic wand and make fat shrink from one particular spot, but that's just not how the human body is built.

The great news is that your entire body will become leaner and in addition to your thighs shrinking!

Here are 3 steps to Reduce Your Thighs...

Reduce Thighs Step #1: Ban Liquid Calories

Liquid calories are a major problem for many, resulting in countless unwanted pounds and inches around their thighs. These calories are easy to overlook, since you're just drinking and not actually eating anything, but don't doubt for a second that they are adding up quickly.

The best strategy to take, when your goal is to reduce your thighs, is to cut out liquid calories completely. This is an easy way to instantly cut hundreds of calories per day without feeling deprived. Simply replace those high calorie beverages with water or unsweetened coffee or tea.

I'm sure you are aware of which beverages in your diet contain calories, but here is a reminder :

sweetened coffee drinks

blended coffee drinks

sodas

energy drinks

alcoholic drinks

Stick with water and unsweetened coffee and tea and watch how quickly you drop in size.

Reduce Thighs Step #2: Focus on Protein and Fiber

Want to know what lean, fit people all have in common? They focus all of their meals and snacks around protein and fiber and avoid sugar and simple carbs. It's really that simple.

Now when you look at your current diet, which is likely filled with high carb and high sugar items, then making the switch to a diet focused around protein and fiber may seem hard to do. The truth is that any change is difficult, but once you make it you'll quickly adjust and will begin a whole new, leaner lifestyle.

Cut out the packaged, high carb and high sugar items from your diet. Plan each meal around vegetables and lean proteins. This simple nutritional shift will make all of the difference in quickly dropping your body fat.

Reduce Thighs Step #3: Exercise Smart

There's exercise, and then there's smart exercise.

Exercise is good, and will get you to burn some calories and even build some muscle. It will raise your metabolism and improve your cardiovascular health. It will even reduce your thighs. All very good things.

Smart exercise will get you more of these benefits in less time.

So what makes exercise smart?

By doing a progression of movements with increasing intensity. By changing your workout often, to keep your body guessing. By varying your speed and range of motion. By incorporating complex, full body movements. By stimulating different muscle groups in each session.

Creating smart workouts is what we do for our clients.

Since our clients are not trained fitness professionals with the knowledge and skills to create smart workouts each day, we do all of the work for them. They simply show up and reap all of the benefits possible from each workout session.

If you haven't yet become one of our clients, today is the day! Let's get you in here for a fat-blasting workout that will shrink your body in all the right places.

Call or email today and learn to exercise smart.

Think You Can

Henry Ford famously said, "Whether you think you can or think you can't, you are probably right."

This is never more true than with a fitness and fat loss goal.

Do you think you can reduce your body fat? Do you think you can learn new, healthier eating habits? Do you think you can become that lean, fit version of yourself?

Whether you think you can or think you can't, you are probably right.

I personally KNOW you CAN meet all of your fitness goals. That's what we are dedicated to – seeing YOU experience results.

Call or email us today and let's do this!

Southwest Chicken

Serve this flavorful Southwest Chicken with a heaping side of dark leafy greens. This is the epitome of a meal focused on protein and fiber. It's meals like this that will melt off body fat and improve your health and fitness. Enjoy! Servings: 6

Here's what you need...

•              2 lbs organic chicken breast or vegetarian cutlets

•              Dash of sea salt and black pepper

•              1 Tablespoon coconut oil

•              1 small yellow onion, chopped

•              1 tomato, seeded and diced

•              2 Tablespoon chili in adobo sauce

•              1 Tablespoon chili powder

•              1 Tablespoon balsamic vinegar

•              1 teaspoon ground cumin

•              1/2 teaspoon sea salt

•              1/4 teaspoon ground cinnamon

1              Rinse the chicken breasts and pat dry. Butterfly cut the chicken, opening each breast up like a book. Sprinkle both sides with salt and pepper. Place the chicken in a baking pan and set aside in the fridge as you prepare the sauce.

2              Place the coconut oil in a skillet over medium heat. Add the chopped onion and sauté until soft, about 5 minutes. Add the remaining ingredients and continue to cook for about 10 minutes. Use a hand blender to puree the sauce until smooth.

3              Coat the chicken with half of the sauce and marinate for 30 minutes. Preheat the oven to 350 degrees F.

4              Cover the chicken with foil and bake chicken for 30 minutes in the preheated oven. Serve warm with a spoonful of the reserved sauce. Enjoy!

5              Vegetarian style: Cook cutlets as directed, smother with sauce and enjoy!

Nutritional Analysis: One serving equals: 304 calories, 17g fat, 336mg sodium, 5g carbohydrate, 1g fiber, and 18g protein. (nutritional analysis for organic chicken)

Call today for a consultation and assessment!

Email: Pumpstrainingandpilates@gmail.com

Phone: 219-548-3480

Web: Pumpsfitnessinc.com

7 Ways To Reduce Body Fat

Got body fat? This week we have 7 simple and effective ways for you to shed that unwanted body fat. While fat loss can be quite frustrating, these 7 strategies are proven to help you slim down fast.

1. Drink a Gallon of Water

Water is always a crucial element for proper bodily functions, and even more so when fat loss is your goal. The conversion of fat into energy takes place in your liver, and this process requires that you be well hydrated.

Drinking a gallon of water over the course of your day is a wonderful goal to aim for. This goal is easily met when you get into the habit of sipping water throughout the day, coupled with drinking a full glass before meals, upon waking and before bed. Get your self a large water bottle, preferably with a straw. Fill, sip, repeat. It is that easy!

2. Cut out Alcohol

This fat loss tip is always met with groans, but despite its unpopularity it remains one of the most effective. The first reason that alcohol should be cut out in order to lose fat is that it’s filled with empty calories. These are simple sugars that taste great but add up quickly as stored fat in all the wrong places.

The second reason that alcohol should be cut out is that the simple energy that your body derives from the alcohol will be used as energy long before your fat stores are tapped, making it impossible to reduce body fat on days when alcohol is consumed. That should be incentive enough for you to put down your glass and reach for some water.

3. Do a Variety of Aerobics

Variety is key when it comes to the aerobics side of your routine. Getting in calorie-burning activities is crucial to quickly eliminating fat stores. We no longer believe that long cardio sessions are the holy grail of fat loss – but getting your body moving with calorie-burning activities is a wonderful way to intensify your fat loss results. 

The great thing about aerobic activities is that they can and should be fun! Taking part in our awesome Small Group Fitness classes will   get your body moving and help you burn those calories.

4. Cut out Processed Junk

This is one of the easiest ways to quickly and effectively reduce body fat, and yet it is met with such resistance. Why? Why is it so difficult for us to give up our packaged, processed snacks and treats? This is one obstacle that prevents most people from achieving the body that they want.

The best tip for successfully getting processed junk food out of your life is to have wholesome alternatives on hand while removing the junk food from your home. If you are a late night snacker, then be prepared by having fresh fruit, sliced veggies, plain Greek yogurt or other wholesome snack replacements on hand. When your belly is full of wholesome snacks, it’s hard to care too much about the processed junk you missed out on. And soon you’ll learn to love how lean and energetic these healthier foods make you feel.

5. Lift Weights

You might consider this to be pretty obvious, but many people are still resistant to the idea that resistance training leads to fat loss. If you find yourself puzzled by the idea that lifting heavy things will reduce the layer of fat on your body, then allow us to explain.

The act of lifting weights causes those targeted muscles to stimulate new muscle tissue growth. Now this doesn’t mean that your muscles are going to get noticeably larger (relax, ladies!) but it does mean that your muscle tissue will become tighter and more toned. The increase in muscle translates to a higher metabolism, which means that your body will naturally burn fat faster and more efficiently.

6. Use HIIT

High Intensity Interval Training is a method that has been quite popular in the past decade – and for good reason. This advanced form of aerobics, when done correctly, is one of the most effective methods for burning fat.

HIIT is achieved by performing short, intense burst of aerobic intervals between less intense bouts of aerobics. For example, 2 minutes of walking followed by a 30 second sprint, done for 20 minutes.

7. Work with a Fitness Professional

When your car needs new brakes, you take it the mechanic. When you wake up with a fever and sore throat, you go to the doctor. When your hair gets too long, you go to get it cut. When you need to reduce body fat, you...try to do it all on your own? That makes no sense.

Look, we all have our expertise, and we rely on each other when in need. Our expertise is fat loss, strengthening and toning the body. When people in our community need a new and improved body they come to us. We are passionate about getting our clients results, and our programs have been proven effective.

Call or email us today to get started on a fat loss program that really works.

Is Your Drink Fat?

If you’ve ever gotten into the habit of frequenting a coffee shop at the same time each morning, then you know that most people drink the same thing every day. There’s the lady with her pumpkin latte with whip, the guy with his black coffee and the college student with her frappuccino. Same order every single day.

What’s your daily drink? If it contains sugar and is high in calories then you’ve just identified your easiest way to reduce body fat. Simply change your drink to something that is zero calorie. A green tea. Plain coffee. Water.

Change your sugar-laden morning drink to a zero calorie drink and try this for 30 days. You will be astounded at how much fat you will have lost with virtually zero effort.

Low Carb Pumpkin Muffins

Here’s a muffin that isn’t sugary, starchy and devoid of nutrients – like the muffins at your favorite coffee shop. These muffins are rich in beta-carotene and contain half an egg’s worth of high quality protein. The delicately sweet flavor will satisfy and have you coming back for more. Servings: 12

Here’s what you need...

•              1/2 cup coconut flour (find at natural foods store)

•              2 teaspoons ground cinnamon

•              1/2 teaspoon ground nutmeg

•              1/4 teaspoon ground cloves

•              1/2 teaspoon baking soda

•              1/2 teaspoon salt

•              1/2 cup canned pureed pumpkin

•              6 eggs, beaten

•              3 Tablespoon coconut oil, melted

•              1/3 cup honey

•              1 teaspoon vanilla extract

•              12 pecans for topping

1              Preheat oven to 400 degrees F. Oil muffin pans.

2              In a medium bowl, combine the coconut flour, spices, baking soda and salt.

3              In another bowl, place the pumpkin puree then add the eggs one at a time, mixing well after each addition. Add melted coconut, honey and vanilla and mix until well combined.

4              Add the flour mixture to the pumpkin mixture, blend with a whisk until most lumps have disappeared.

5              Spoon into prepared muffin pan, filling each muffin 2/3 full. Bake for 18-20 minutes or until golden.

6              Place on wire rack to cool.

Nutritional Analysis: One serving equals: 127 calories, 7g fat, 230mg sodium, 11.7g carbohydrate, 3g fiber, and 5g protein.

Call today for a consultation and assessment!

Email: Pumpstrainingandpilates@gmail.com

Phone: 219-548-3480

Web: Pumpsfitnessinc.com

Best Ab Exercises

Are you still doing dozens of old ab exercises in the hopes of getting flat, washboard abs?

Old school abdominal exercises are old news, so let's take your ab routine to the next level with the following 5 Best Ab Exercises.

The most effective ab exercises strengthen your core as a whole –which helps prevent dreaded back pain, increases your agility and, of course, makes you look good.

In your new ab routine the focus is on quality over quantity. A few concentrated movements are always more effective than dozen and dozens of old fashion crunches.

1) Plank: When performed correctly, a simple plank is one of the most effective ways to tighten your entire core. Proper form is key. Keep your back flat and your belly button pulled in toward your spine.

Lie face down on mat resting on your forearms, palms flat on the floor. Push off the floor, raising up onto your toes and resting on your elbows. Keep your back flat, in a straight line from head to heels. Tilt your pelvis and contract your abdominals to prevent your rear end from sticking up in the air or sagging in the middle. 

2) Mountain Climbers: This vigorous variation of a standard plank kicks the core tightening up a notch. Angling your knees toward the opposite shoulder is a wonderful way increase the intensity even more.

Place your hands wider than shoulder-width apart on the ground in a push-up position. Bring one knee to your chest and then back to the starting position, alternate each leg quickly. 

3) Russian Twist: Nothing quite brings the burn like a properly done set of Russian Twists. By holding a medicine ball or dumbbell in your hands, the exercise becomes even more effective.

Sit on the floor with knees bent like in a "sit-up" position. The feet should be kept together and slightly off the floor. Keep your torso straight and your back off the ground at a 45 degree angle. Hold a medicine ball or dumbbell with both hands. Next, the arms should be swung from one side to another in a twisting motion, with each swing to a side counting as one repetition. Move slowly for a more challenging workout.

4) Knee Tucks: All too often I see people neglect their lower abs in favor of quicker, easier exercises. The fact is that our lower abs typically need the most work, so give them the attention that they need with these Knee Tucks.

Start on your back, bend your knees with your feet on the floor and knees touching. Extend both arms overhead on either side of your ears, palms facing up. Exhale and bring your knees up towards your chest. Slowly lower your hips back down to start position. 

5) Side Bridges: In yet another variation of the fantastic plank, Side Bridges are much more challenging that they appear at first glance. While the focus is mainly on your waist, due to the stabilizing nature of this exercise, you're also working your entire core as a whole.

Put your feet and legs together as you lie on your right side. Place your right arm under your body and lift your upper body so that your right elbow is directly under your shoulder. Your left hand should be resting on your left hip. From this position, slowly raise your hips from the ground until a straight line is formed from your ankles to your shoulders. Hold the position for a moment, slowly return to the starting position, and repeat. 

Even the best exercise routine in the world is fruitless if you throw away your results with sloppy eating. Remember to keep your meals lean by avoiding processed carbs, packaged foods or fried items. Fill up on lean proteins and fresh vegetables and reward yourself with organic, seasonal fruit. That, my friend, is lean living!

Ready to take your fitness results to the next level? Call or email us today and we will get you started on an exercise program that's designed to deliver massive results. Come on, you deserve it!

Motivation: Your Reason Why

Motivation comes from having a goal. What is your goal? Why do you want to get into great shape?

Take a minute to really uncover the reason that you want to lose the weight. Don't say something vague like you want to‘Be thinner' or ‘Look more attractive.' Dig deeper – there is a very specific motivator in your life, you simply need to uncover it. Here are some possible motivators...

• I want to have more energy to keep up with the kids.
• I want to improve my health through weight loss to extend and improve my life.
• I want to lose 15 pounds before my vacation.
• I want to restore my confidence to wear sleeveless shirts.
• I want to regain my figure to impress and attract my significant other.

Honey Grilled Chicken

Desirable abs are made in the kitchen, just as much as in the gym. In order to flatten your stomach, enjoy lean meals like this Honey Grilled Chicken. Lean, high protein chicken breast is best paired with veggie sides for phenomenal results. Servings: 6

Here's what you need...

• 4 Tablespoons honey
• 4 Tablespoons spicy mustard
• 1 teaspoon grated lemon peel
• 2 teaspoons low-sodium soy sauce
• 1/2 teaspoon minced garlic
• 6 boneless, skinless chicken breasts

1. Pre-heat your grill. If using coals, heat until the coals turn gray and there are no longer strong flames, 35-45 minutes.
2. Combine honey, mustard, lemon peel, soy sauce and garlic. Mix well. Reserve a few tablespoons of the sauce. Add chicken and marinate in the refrigerator for 40 minutes.
3. Cook the chicken 5 to 6 minutes per side. Brush with the reserved sauce, and continue cooking for an additional 3 to 4 minutes per side, until chicken registers 170 degrees F on a meat thermometer.

Nutritional Analysis: One serving equals: 183 calories, 2g fat, 13g carbohydrate, 0g fiber, and 28g protein.

Call today for a consultation and assessment!

Email: Pumpstrainingandpilates@gmail.com

Phone: 219-548-3480

Web: Pumpsfitnessinc.com

Does that hurt? Exercise injuries...

Can you relate to this scenario? After putting it off for too long, you commit to get fit—only to find yourself injured the minute you start working out.

All of the sudden your fitness goals go back on the shelf and you are left to deal with the pain.

Whether your injury occurs right off the bat or after years of regular workouts the result is always the same. It is discouraging, painful and downright depressing.

And since studies suggest that up to 38% of all exercisers suffer from an injury each year, it is a subject worth exploring.

Top 3 Workout Injuries
The following three ailments occur commonly among active people. Let's explore the cause of each and then detail your very own injury prevention plan—because let's face it, you simply don't have time to spend nursing and injury (and losing all that progress you had made).

1. Strain / Pulled Muscle: occurs when a tendon (connects muscle to bone) or muscle is stretched or torn. If you suffer from a strain you will feel pain and swelling in the muscle belly, or loss of function if the strain occurred in a tendon. Many strains occur as the result of an improper warm-up and insufficient stretching.

2. Sprain: occurs when a ligament (connects bone to bone) is stretched or torn. While this can happen to any ligament in your body, the most common placements of sprains are in the ankle, wrist and knee. Often this injury will happen suddenly as the ligament is stretched beyond its normal limit, usually during a fall or other acute trauma.

3. Low Back Pain: it is said that 80% of the population will experience back pain at some point in their lives—and the list of causes is as diverse as the sufferers themselves. Here are the main reasons for workout related back pain:

• Improper form: Similar to bad posture, using improper form while performing weight bearing exercises will leave your back sore and aching. The good news is that once your form is corrected this pain should subside after a healing period.
• Weak muscles: If you have a desk job then chances are your deep back muscles are inactive and unconditioned. When you start an exercise program, but fail to properly strengthen these muscles, the result is often an aching back.
• Strained muscles: Not to pick on that desk job, but another result of sitting all day is tight back muscles. When these muscles are not properly warmed up and stretched before exercise begins, muscle strains occur.

Your 5-Step Injury Prevention Plan
Injuries don't have to slow you from meeting your fitness goals. The following 5 steps will dramatically reduce your chance of injury and if you do find yourself injured, but have been following these 5 steps, your recovery will be quick and efficient.

Step 1: Stretch
What is more boring than stretching? You want to exercise, not sit around touching your toes—right? Even though it isn't exciting, stretching is the best way to increase muscle elasticity and durability. Tight muscles are big contributors to strains—remember? Take time everyday for dynamic stretching before and static stretching after your workout to stave off injury.

Step 2: Warm Up
Preparing for your workout should not begin and end with putting on your gym clothes. Your muscles need to be coaxed into motion by way of a 10-15 minute warm up in order to prepare them for injury-free use. Cold muscles are less elastic and are therefore more prone to tears.

Step 3: Proper Gear
For most fitness enthusiasts proper gear has everything to do with their shoes. Don't be fooled—not just any shoe will do. Find shoes that offer support and traction for your exercise of choice, and make sure that they aren't too tight or too loose. If you are prone to ankle injuries then try a pair of high-tops for extra support.

Step 4: Lifestyle
Stop for a moment and think about your car—if you don't maintain it with regular tune ups, oil changes and quality fuel then you can't expect it to perform well on the road. The same applies to your body. Getting healthy amounts of sleep, eating well balanced meals and staying hydrated will all contribute to your performance during exercise. The healthier your lifestyle is the less likely you are to suffer an injury.

Step 5: Condition
This may seem like the most obvious step to injury prevention, but unfortunately it is the most overlooked. People who keep their bodies in top condition by exercising regularly and maintaining a healthy lifestyle are the least likely to injure themselves. When exercise programs are started and stopped sporadically your muscles are most likely to become injured.

Of course being conditioned also has another great benefit that everyone enjoys - you get to look and feel great! And who doesn't what that, right? 

Step 6: RESET

RESET is a revolutionary restorative movement system that pinpoints and eliminates the joint dysfunctions that cause us to compensate with our posture and movement. Over the course of our lives, stress causes our bodies to acquire joint dysfunctions which, in turn, causes us to compensate. In order to reap the full benefits of physical activity we need flawless posture and movement. RESET removes the flaws and restores natural posture and movement. Click here for more info.

The ultimate injury prevention plan is to work with us, your qualified fitness experts! Together we will explore proper technique and will craft a plan for your unique fitness goals.

Wouldn't you love to see awesome results before this summer comes to an end? Simply reply by email or call us today to get started. It's time to take action and get the results that you deserve!

Your Ticket to Get Fit!

Come give our fitness programs a try. We have the whole fat loss equation down to a science, and we'd love nothing more than to help you achieve your fitness goal.

Our workouts have been known to burn up to 500 calories at a time, so what are you waiting for?

Let's do this!

Spinach & Egg White Wrap

This wrap is delicious for breakfast, lunch or dinner. It's ready in a flash, tastes amazing, and is filled with lean protein, veggies and whole sprouted grains. Try it today, but don't be surprised if you get hooked! Servings: 2 

Here's what you need:

• 1 teaspoon olive oil
• 1 garlic clove, minced
• 1/4 cup tomato, finely chopped
• 2 cups spinach, roughly chopped
• 1 cup egg whites
• dash of salt and pepper
• 2 sprouted grain tortillas
• 2 Tablespoons pesto (purchase it pre-made, or combine 1/2 cup walnuts, 2 cups basil leaves, 2 cloves garlic, 1/4 cup olive oil, and 1 Tablespoon lemon juice in a food processor and blend until it becomes a paste.)

1. Spread a tablespoon of pesto over each tortilla and set aside.
2. In medium sized skillet warm the olive oil over medium heat. Add the garlic and sauté until golden. Add the tomato and cook for another 3 minutes. Add the spinach and cook until it is soft and wilted. Remove the veggies from skillet, set aside in a bowl.
3. Pour the egg whites into the skillet, season with salt and pepper. Cook until the egg is no longer runny.
4. Arrange half of the egg whites in a line down the center of each tortilla. Top with half of the veggies and then fold the ends up and wrap like a burrito.

Nutritional Analysis: One serving equals: 288 calories, 10g fat, 28g carbohydrate, 6g fiber, and 21g protein. 

Call today for a consultation and assessment!

Email: Pumpstrainingandpilates@gmail.com

Phone: 219-548-3480

Web: Pumpsfitnessinc.com

Monthly Client Spotlight

SPOTLIGHT ON....  Leanne Hamilton!!

AUGUST, 2015

My name is Leanne Hamilton and I’m 44 years old.  I’ve lived in northwest Indiana all my life, and moved to Valparaiso 11 years ago.  I work in human resources for a hospital and have a daughter named Brittany.

Growing up and into adulthood, I was never athletic … at all.  As 30 approached, I started to put on weight and didn’t think much of it, just attributing it to age.  I continued to creep up the scale until it was higher than I wanted.  In 2009, counting calories yielded a weight loss of over 30 pounds, but I let most of it slowly come back.  I’ve dabbled in fitness classes over the years including Zumba and kickboxing, but nothing that really stuck.

I didn’t start out 2015 intending on it being my year, but that is what it has become.  I decided March first would be a good time to quit smoking after my mom had a heart attack in February. I just don’t want my daughter to ever get that call in the middle of the night if there are steps I can take to avoid it.  I read a book and was able to quit and currently have five months under my belt.  Then in mid-March, I got back on my treadmill and set a goal to lose 15 pounds by my July birthday.  I began using an app to track what I was eating and was logging miles on the treadmill, but wanted something to add to my efforts.

On May 4th I walked into Pumps Fitness for my first small group fitness class with Kim.  Since then, I’ve been taking classes with Kim and Michelle every week and I’m loving the results.  I’ve been thin without ever necessarily being in shape.  The work I’m doing at Pumps is changing my body.  I can feel myself getting stronger and in just three months, I am able to recognize I can do more with each class.  I really enjoy the personal attention that comes with taking small group fitness classes.  There is an increased accountability to it too because you can’t simply hide in the back of the room.  I am pushing myself harder than I ever have and making myself proud.  I’m looking forward to setting my next goal and seeing how much more progress I can make in 2015.