The best way to prevent 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: Get RESET

What is RESET? RESET is a revolutionary corrective exercise system that pinpoints and alleviates joint action failure in our bodies. When we have joint action failure (joint dysfunction), the body must find a way to work around the problem - this is called compensation. Once we compensate our movement quality is compromised which can lead to pain and discomfort. This system is key to injury prevention and a must before starting any exercise program. Click here for more information about RESET.

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 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?

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

Simply reply to this email or call me today to get started. It’s time to take action and get the results that you deserve!

Go-To Meals

Having a few healthy go-to meals on hand at home will mean the difference between a wholesome dinner and bad decisions.

And this equals pounds lost rather than pounds gained.

Keep cans of albacore tuna, fresh organic eggs, turkey breast and baby spinach in your kitchen and you’ll always be prepared to quickly throw together a healthy, lean meal.

Kale & Tomato Frittata

Here’s a quick vegetarian stir-fry recipe that’s perfect for a fiber-filled, meatless meal. There’s no need to serve this stir-fry over a pile of traditional rice – simply add extra veggies or shredded cauliflower. Enjoy!

Servings: 4

Here’s what you need…

•              1 (12oz) package extra-firm tofu, drained and cut into ½ inch cubes

•              1 Tablespoon coconut flour

•              ¼ cup finely chopped peanuts, or almonds

•              1 Tablespoon sesame seeds

•              1 teaspoon crushed fresh ginger

•              pinch of crushed red pepper

•              1 Tablespoon olive oil

•              1 (16oz) bag frozen stir-fry vegetables, thawed

•              ½ cup stir-fry sauce

•              2 scallions, thinly sliced

Instructions:

1              Lightly coat the cubed tofu with coconut flour. In a medium bowl, combine 2 Tablespoons of the peanuts, the sesame seeds, ginger and red pepper. Add the tofu and toss gently.

2              Heat the olive oil in a large skillet over high heat. Add the tofu mixture and cook for 4 minutes, stirring gently, until the sesame seeds are toasted and the tofu begins to turn golden.

3              Remove the tofu from the skillet – set aside. Add the frozen vegetables and cook, stirring often for 4 minutes, until heated through. Add the stir-fry sauce and cook until the mixture is bubbly. Mix in the tofu. Top with the remaining peanuts and sliced scallions. Serve hot. Enjoy!

Nutritional Analysis: One serving equals: 229 calories, 9g fat, 490mg sodium, 16g carbohydrate, 5g fiber, and 13g protein

Call today for a free body consultation!

Email: Pumpstrainingandpilates@gmail.com

Phone: 219-548-3480

Web: Pumpsfitnessinc.com

7 Ways to Manage Your Weight

You’ve heard that managing your weight is all about the lifestyle, and not the quick fix, so today I’d like to give you 7 habits that fit people have. These following seven habits are held by successfully fit people…wonder if you could apply a few to your own life.

1. Approach Each Day with Perspective

Fail to meet your fitness goals today? Move on. Tomorrow is another day to make smarter decisions. When you wake up, rededicate yourself to your fitness goals without beating yourself up about whatever mistakes you made in the past. After all, you can’t change what you did yesterday. All you can control is right now. So get to it!

2. Know Your Body

When you finish a workout, you should feel good. If you don’t, then something needs to change. Either your diet or routine is throwing you off. Fit people know how everything they do affects their body and they take steps to avoid those things that make them not feel and perform their best. Learn how your body responds and care for it accordingly.

3. Find Ways Around Excuses

If you’ve ever wondered why you can’t quite get fit, it may be your proclivity for caving to pressure. And that pressure may be self-induced. Fit people do not give into excuses for why they shouldn’t exercise. Quite the contrary. They are continually finding reasons why they should hit the gym and find pockets of time to do it—even if the trip to the gym is shorter than usual.

4. Eat and Sleep Well

Study after study has shown the benefit of eating whole, unprocessed foods. It provides energy and strength, helps you feel full throughout the day, and makes your time in the gym as fruitful as possible. Getting good sleep is equally as important, as it keeps all your bodily systems in rhythm. Put these two fit activities together and you’re well on your way to optimal fitness.

5. Track Your Progress

For some, keeping tabs on health progress is about as exciting as watching paint dry. Once you get into the routine, however, you will become a believer in the power of tracking your progress. Tracking serves to both reward and motivate you, as you see that the countless hours in the gym and smart food choices lead to a healthier weight and greater strength—a.k.a. better overall fitness and health. Join one of my programs and I will show you a fun and easy way to track your progress.

6. Think While You Exercise

It can be easy to mindlessly run on a treadmill at the gym if you’re not careful. Just remember that fit people don’t do such a thing. They’re very intentional about everything they do at the gym. This means if you want to be fit, you should put some brainpower into what you include in your workout and how you perform each repetition. This allows you to get maximum benefit from your gym time and reduces the risk of injury.

7. Lean On Your Trainer

The final thing fit people do is rely on someone with lots of knowhow in the realm of fitness. This is why my clients have such a high success rate in achieving their goals – because I make sure that they stick with it! I have a sincere interest in your overall health and well-being and know how to help you reach the goals that can seem so far away when you’re trying to achieve it on your own.

Call or email today and let’s get started on your fitness journey!

Are You Even Hungry?

When you find yourself reaching for a snack—WAIT! Are you really even hungry? Or are you simply eating out of habit? Next time you find yourself gravitating toward a junk food fix do a short burst of physical activity instead. A dozen jumping jacks, 15 crunches, a walk around the block… you get the idea! By the time your heart rate returns to normal you will find that your craving has passed—and not only did you save yourself from empty calories, you burned extra calories as well!

Smoked Salmon Mini Frittatas

Mini frittatas are a fantastic, high protein meal that is quick to whip up and throw into the oven. This recipe calls for smoked salmon to be whisked into the egg mixture, however feel free to use any cooked meat that you have on hand, as well as any chopped veggies you might have on hand. Enjoy for breakfast, lunch or dinner!

Servings: 6

Here’s what you need…

•              1 Tablespoon olive oil

•              ¼ cup diced shallots

•              ½ teaspoon sea salt

•              ⅛teaspoon black pepper

•              4 oz smoked salmon, cut into ¼ inch pieces

•              6 eggs

•              8 egg whites

•              ¼ cup coconut cream or Greek yogurt

•              2 Tablespoons minced chives, divided

Instructions:

1              Preheat the oven to 325 degrees F. Lightly grease 6 (8oz) ramekins with olive oil and place on a rimmed baking sheet.

2              In a medium skillet add the olive oil, shallots, sea salt and black pepper over medium heat for 4 minutes. Add the smoked salmon and cook for 2 minutes. Remove from heat.

3              Divide the salmon mixture between the 6 ramekins.

4              In a large bowl combine the eggs, egg whites, coconut cream and half of the chives. Whisk until fully blended. Divide the egg mixture between the 6 ramekins.

5              Bake for 35 minutes, or until fully set. Garnish with the remaining chives. Enjoy!

Nutritional Analysis: One serving equals: 156 calories, 10g fat, 642mg sodium, 2g carbohydrate, 1g fiber, and 15g protein

Call today for a free body consultation!

Email: Pumpstrainingandpilates@gmail.com

Phone: 219-548-3480

Web: Pumpsfitnessinc.com

Your Holly Jolly Workout

Shopping, pageants, parties, family gatherings, and food, food, food. The holiday season is filled with good things, making it the holly-est, jolly-est time of year. And it's easy to get caught up in the tinsel, lights, eggnog, and chocolate and forget about barbells and running shoes. This is why people gain an average of one pound (overweight folks gain even more) during the winter holiday months. You may not think a pound is that big of a deal, but pack them on year after year and they add up. 

While a pound is the average, who wants to be average? Beat the statistics and avoid holiday weight gain by fitting in exercise this year. Here’s how.

A New Tradition

Along with stockings, trees, and carols, why not create new family traditions that include exercise? After your big family meals, plan to take a walk, go on a hike, or go sledding together to burn off the extra calories. Spending time outdoors beats sitting around on the couch and you won't regret it. 

Shed the Stress

In case you’ve not heard, stress can be a major contributing factor to overeating. For many, the holidays can bring on all sorts of stress. The good news is that you don’t have to hang onto that stress and use it as an excuse to overeat. When going into a situation that you anticipate will be stressful, gear up beforehand with a run or quick trip to the gym. The good vibes coursing through your veins afterward should help ward off negative stress and help you make better dinnertime decisions. 

Lose Your Tunnel Vision

Ideally, you will be able to get in for a workout four to five times each week. However, the holidays often make this impossible. Not only are you on the road part of the time, you also have parties to prepare for and presents to wrap. Don’t let this cause you to fall into complacency. Wherever you are, you’re able to exercise. Remember: jumping jacks, push-ups, sit-ups, lunges, chin-ups, and running requires no special equipment. Just will power.

Shop Healthily

In today’s world, many people prefer to sit in their pajamas and do all their holiday shopping online. Don’t be one of them. Appealing as it may be to shop online, you can burn off a few more calories if you’re willing to shop at stores. Sure, there will be loonies out who are willing to do whatever it takes to get the last toy or sweater available, but shopping at actual stores forces you to walk and get rid of calories while you’re doing one of your favorite things.

Be Useful

Across the world, the holidays are pictured as times of fun and relaxation. While they should be both, that doesn’t mean you should sit around doing nothing. No matter where you’re spending your holidays, someone still has to work to make sure everything goes off as planned. Have family coming over? Better grab a shovel and clear the snow off the sidewalk and driveway. Your mom cooking up her famous recipes in the kitchen? Get in there and help by cleaning the dishes! It’ll give you a chance to burn a handful of calories, while spending quality time with your loved ones. After all, that’s what makes these days so holly jolly.

A Gift For YOU

This is the time of year that you focus in on getting something special for all the important people in your life. You put time and thought into finding that perfect gift that will make them feel loved. 

But what about you? 

With all that you do for others, it’s time to do something just for you. 

How about the gift of a totally reshaped body in 2017? You and I both know that you deserve it. It’s your time…embrace it. 

Let me be the one to make it happen. Call or email now and we’ll get started.

South-Of-The-Border Chicken & Rice Soup

A bowl of this homemade soup is a wonderful meal to enjoy during the holidays. It’s low carb and filled with protein and veggies to power your day and curb your cravings. Best of all it’s made in the slow cooker, so preparation is quick and easy. 

Servings: 8 

Here's what you need:

• 2 organic, free range chicken breasts

• 1 (28oz) can diced, fire roasted tomatoes

• 1 (4oz) can green chiles, chopped

• 1 yellow onion, chopped

• 2 cloves garlic, minced

• 1 head cauliflower, shredded

• 32 oz organic, free range chicken broth

• 2 teaspoons ground cumin

• dash of sea salt and pepper

• ¼ cup fresh cilantro, chopped

• 2 avocados

• Tajin seasoning for garnish

1 Combine all of the ingredients, except the cilantro, avocado and tajin, in a slow cooker. Cover and cook on high for 3 hours.

2 Remove the chicken breasts from the slow cooker. Shred with a fork and then return to the slow cooker.

3 Garnish each bowl with a sprinkle of cilantro, a few slices of avocado and a dash of tajin. Enjoy!

Nutritional Analysis: One serving equals: 178 calories, 11g fat, 414mg sodium, 20g carbohydrate, 6g fiber, and 25g protein. 

Call today for a free body consultation!

Email: Pumpstrainingandpilates@gmail.com

Phone: 219-548-3480

Web: Pumpsfitnessinc.com

New prescription for you…

Dr. Joseph Mercola, a well-known health advocate, has an interesting take on exercise.

He believes that it should be prescribed, like any other medication, in daily doses.

“The simple act of writing out a prescription for exercise is an excellent approach to being proactive in regard to your health. It's also far more logical, inexpensive and actually radically reduces your risk of most every chronic disease known to man. A daily exercise routine is one of the main factors in achieving optimal wellness.”

Whether you think about it or not, each day you are faced with the option to get your daily does of exercise or not.

Will you find the time to hit the gym today, or will the business of the day leave you exhausted on the couch? Quite frankly, you don’t have reasons to not do it—you only have excuses.

If you are like most then exercise isn’t at the top of your list of favorite things. You’d rather be immersed in a bowl of ice cream, enjoying their favorite TV show or dining out with friends instead of sweating in the gym.

But the fact is that your favorite things add inches to your waist, and you know that a larger waist equals an increase in health problems, not to mention an overall decrease in your quality of life.

It’s time to get serious about exercise.

You could start by changing your attitude toward exercise. If you go into it with a bad attitude, chances are you won’t enjoy it. It’s time to accept the fact that you can enjoy exercise.

Consider the following:

•              Have you written off exercise based on a particular type of routine – maybe you would enjoy something different. The truth is that no one can deny how great it feels to accomplish a challenging workout. It’s rewarding, invigorating and feels great. You simply need to find the right form of exercise for you.

•              Try to pinpoint the main reason that you dislike exercise. Is it the uncomfortable workout clothes that you own? Maybe it is time for a new style. Is it trying to decide what machine to use at the gym? Maybe it is time for a personal trainer (more on that later). Is it the pain that you feel in your shoulder when swimming? Maybe it is time to find a new form of cardiovascular exercise—one that won’t aggravate your injury. Or maybe it is time to be RESET to correct the pain from that injury.

See, the truth of the matter is that there are many different forms of exercises that will give you the results that you want. Don’t like the gym? There’s a program for you. Don’t like running? There is an alternative. Don’t have the time? There are time friendly exercise routines that will give you incredible results in under an hour.

Like I said, when it comes to exercise you have tons of options. But it all starts with ditching the excuses and asking a qualified fitness expert like me for the right program for you.

Is it really that easy? Yes.

So where do you begin? Just pick up the phone and give me a call or simply shoot me an email and let me know that you’re ready to get in the best shape of your life.

Exercise is your new prescription medication -- don’t forget to take your daily dose!

Find Your Motivation

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.

On-The-Go Ham Cups

Here’s a recipe for the perfect on-the-go energy food. Ham, broccoli and an egg combine for a tasty snack that’s packed with protein and fiber. Make a dozen and enjoy throughout your week.

Servings: 12

Here’s what you need…

•              1 teaspoon olive oil

•              1 clove garlic, minced

•              ½ yellow onion, chopped

•              12 slices of nitrate free ham

•              1 cup broccoli, steamed and chopped

•              ¼ cup shredded cheddar cheese

•              dash of salt and pepper

•              12 eggs

1              Preheat oven to 350 degrees F. Lightly spray a muffin pan with nonstick cooking spray. Set aside.

2              In a medium sized skillet, heat the olive oil over medium heat. Add the garlic and onions. Cook until tender.

3              Add the steamed broccoli, cheese, salt and pepper. Mix until fully combined. Remove from heat.

4              Using kitchen scissors, make a slice to the center of each piece of ham, then fold into a cone shape in each muffin cup. Fill halfway with the broccoli mixture.

5              Crack an egg into each ham cup. Bake for 16-20 minutes, or until the edges of the ham are crispy.

Nutritional Analysis: One serving equals: 135 calories, 8g fat, 437mg sodium, 2g carbohydrate, 1g fiber, and 12g protein.

Call today for a consultation and assessment!

Email: Pumpstrainingandpilates@gmail.com

Phone: 219-548-3480

Web: Pumpsfitnessinc.com