Are you ordering the wrong things when you go out to eat?

It is said that 80% of your weight loss results are derived from diet, and the remaining 20% from exercise—so you can see how important it is for you to stick with a healthy eating plan.

Use the following tips as your guide to eating out right:

Appetizers

Appetizers are a great way to start out a leisurely meal, but can also derail your good intentions fast.

Don’t Order:

•              Anything fried. Fried foods are a favorite, but will do damage that even the most intense workout won’t undo.

•              Creamy dips. These are filled with fat and usually come with something fried to dip in it.

•              Bread. It comes smothered in cheese or seeped in butter, and even when it’s plain it fills you up with more carbohydrates than your body needs.

Do Order:

•              Green salad. Ask for very light dressing and no croutons.

•              Antipasto. A plate of thinly sliced meats, olives and cheese will start you off with some protein.

•              Lettuce wraps. These are delicious, protein-filled and low in carbs.

Beverages

Calories in drinks are sneaky because they don’t fill you up. This means that you end up taking in far more calories than you bargained for.

Don’t Order:

•              Regular or diet soda. On one hand you’re drinking corn syrup through a straw, on the other you’re drinking chemicals that cause you to crave sweets. It’s a no win situation.

•              Sweet cocktails. Many restaurants are advertising sweet cocktails –resist the urge. Sugar plus alcohol equals loads of unneeded calories.

•              Sweetened tea. You may feel righteous for ordering iced tea, but if it’s sweetened then you may as well be drinking fully loaded soda.

Do Order:

•              Water. Don’t laugh! Water is the best beverage of all.

•              Unsweetened iced tea. Don’t ruin it by adding that packet of sugar. Learn to enjoy the natural sweetness to the tea.

•              Red wine. Stick to one glass, and drink responsibly.

Entrees

This is where the real damage is done. When you order something carb-loaded you leave the restaurant feeling heavy and lethargic—you may not even realize this until you start eating better and experience the light, energetic way you’ll feel after eating a healthy meal.

Don’t Order:

•              Pasta. I don’t care if it comes with red sauce or white sauce, meat or veggies. If you’re trying to lose weight and maintain a lean body then never, ever order a plate of pasta.

•              Pizza. Another dish that has far more carbohydrates than you need. If you’re craving the pizza toppings then simply order those over a salad.

•              Burgers. If you really want a burger then ditch the bun and the fries, and have your patty wrapped in lettuce.

Do Order:

•              Lean meat with vegetables. Fish, steak, chicken, take your pick and pair it with green vegetables.

•              Salad with protein. Ask for very light dressing and make sure you have a nice piece of protein on it.

•              Soup and salad. Stick with broth based soups that contain protein and pass on the breadsticks.

If you want to expedite your results then consider working with us on a fitness plan that will turn you into a fat burning machine.

Call or email today—We look forward to hearing from you.

Not Another Diet

When you eat a simple, healthy diet you’ll never again be tempted to try the latest fad diet to drop a few pounds. Choose to eat lean proteins, seasonal vegetables and whole grains and avoid sugar, fried food and processed carbohydrates on a daily basis and enjoy living life at your ideal weight.

Sweet Braised Figs

This recipe is simple, healthy and delicious. Braised figs make a stunning display, and their delicate warm taste will not disappoint. Add braised figs to your oatmeal, on cottage cheese or even throw a few onto a salad. Not only are figs high in fiber, they are also loaded with potassium—a mineral important in controlling blood pressure.

Servings: 6

Here’s what you need…

•              Non-stick cooking spray

•              1 Tablespoon raw honey

•              12 figs, sliced in half

1              Heat a large non-stick sauté pan and spray with cooking spray. Add the raw honey.

2              Place the figs, sliced side down in the pan. Cook for 3-5 minutes over medium heat. The figs will become slightly sticky and golden around the edges.

3              Remove from pan and place sliced side up on a plate. Drizzle with remaining juice from the pan.

Nutritional Analysis: One serving equals: 70 calories, .2g fat, 18g carbohydrate, 2.4g fiber, and .6g protein.

Call today for a consultation and assessment!

Email: Pumpstrainingandpilates@gmail.com

Phone: 219-548-3480

Web: Pumpsfitnessinc.com

Here Are More Reasons To Exercise…don’t miss out on these.

From the Desk of John Hall Studios

Are chronic excuses keeping you from the rewards of a regular, challenging exercise routine? If so then you’re missing out on much more than you realize.

Reason #1: To Melt Fat Away

The most coveted side effect of exercise is, of course, fat burn. The combination of a challenging exercise routine and a balanced meal plan is the best known way to lose fat. Here’s what losing fat feels like:

•              Your pants become loose

•              People around you begin to say that you look great

•              A glance at yourself in the mirror makes you smile

•              Your energy levels soar

•              You feel amazing

Reason #2: To Alleviate Pain

Regular exercise is a great way to alleviate chronic muscle and joint pain. Persistent back pain can be lessened by strengthening your core, and you’ll protect yourself against injury. It amazes people when the chronic pain that they’ve lived with for years begins to fade after starting a regular exercise program.

Reason #3: To Increase Lean Tissue

More muscle is good for many reasons. You see, muscle uses many more calories each day than fatty tissue. In fact, one pound of muscle burns 30-50 calories each day at rest—compared to a measly 9 calories per pound of fat.

When you exercise your body composition will change to contain more lean tissue, thus resulting in extra calories burned while you sleep. What could be better than that?

Reason #4: To Stay Young

Tim D. Spector, a professor of genetic epidemiology at King's College in London, led a study on the effects of exercise on aging. The results were astounding. They found that exercise appears to slow the shriveling of the protective tips on bundles of genes inside cells (called telomeres), which means a slowing of the aging process.

Here’s the study in a nutshell:

•              Telomeres cap the ends of chromosomes and every time a cell divides, the telomeres get shorter.

•              Once a telomere gets too short, that cell can no longer divide.

•              Aging occurs as more and more cells reach the end of their telomeres and die. This results in weakened muscles, skin wrinkles, loss of eyesight and hearing, organ failure and slowed mental functioning.

•              The study analyzed the telomeres from the white blood cells of twins over a 10-year period. Telomere length was used as a marker for the rate of biological aging.

•              It was found that the length of telomeres was directly related to that twin’s activity level. "There was a gradient," Spector said. "As the amount of exercise increased, the telomere length increased."

•              People who did 100 minutes of weekly exercise had telomeres that looked like those from someone about 5-6 years younger than those who did 16 minutes of exercise each week.

•              People who did 3 hours of vigorous exercise each week had telomeres that looked like those from someone about 9 years younger.

Reason #5: To Prevent or Control Type 2 Diabetes

Regular exercise helps to stabilize blood sugar levels. This is something that people with type 2 diabetes, or at risk for type 2 diabetes, gain substantial benefits from. Exercise improves the body’s use of insulin, and the related weight loss improves insulin sensitivity. Of course patients with type 2 diabetes need to follow guidelines from their doctor before starting an exercise program.

Reason #6: To Lower Blood Pressure and Cholesterol Levels

Exercise has shown to lower blood pressure and cholesterol levels for these two reasons:

•              Weak Heart Muscles pump little blood with lots of effort. By exercising you strengthen your heart muscles and train them to pump more blood with less effort. The stronger your heart is the less pressure will be exerted on your arteries.

•              Exercise Increases HDL levels in some people—this means a decrease in your risk for heart disease. Other heart disease risk factors such as weight, diabetes and high blood pressure all show improvement with regular exercise.

Reason #7: To Feel Great

The first thing that clients tell me after starting an exercise program is how much better they feel. Most didn’t even realize how bad they felt. It is easy to get used to feeling sluggish, achy and unmotivated. Exercise boosts your energy levels and makes you feel amazing.

The quickest, easiest way to guarantee that you’ll meet your fitness and weight loss goals is to work one-on-one with a qualified fitness professional. You’ll be held accountable with your workouts and you’ll be instructed properly and shown techniques and strategies that will expedite your results.

Call or email today to get started on a program that will take the guesswork out of fitness and to set your results on fire.

What are you waiting for? Lace up your shoes and get moving!

The Power of a Goal

Do you have a goal for each workout?

To get the most out of your exercise time, make each session goal-oriented.

Decide how many miles you’ll run, how many reps you’ll do or how much you’ll increase the intensity before your workout begins. Then achieve it.

Set clear goals, write them down, and keep a record of your workouts. There’s nothing quite like being able to read exactly where you want to be, where you currently are, and where you’ve come from.

Healthy Tuna Melts

Gone are the days when tuna melts were laden with fat and served on slabs of bread with a pile of French fries – this recipe gives you all of that comforting taste without the guilt. Oh and did I mention that it only takes a few minutes to make? Serve your healthy tuna melts up with a side of whole grain rice and steamed veggies for an all around winner of a meal.

 Servings: 2

Here’s what you need…

•              6 oz can of albacore tuna (in water), drained and flaked

•              1 egg white

•              2 Tablespoons oatmeal

•              2 Tablespoons diced onion

•              ¼ teaspoon garlic powder

•              2 teaspoons low-fat shredded cheese

•              Salt and pepper to taste

1              Blend all of the ingredients (not the cheese) in a bowl. Pre-heat a frying pan and coat with cooking spray. Form two patties.

2              Cook one side until brown and then turn. When the second side is nearly done, sprinkle cheese over it.

Nutritional Analysis: One serving equals: 138 calories, 2g fat, 4.5g carbohydrate, 1g fiber, and 25.5g protein

Call today for a consultation and assessment!

Email: Pumpstrainingandpilates@gmail.com

Phone: 219-548-3480

Web: Pumpsfitnessinc.com

21 reasons to exercise

From the desk of John Hall Studios

We understand the frustrations that you have when it comes to your body. We know all about your insecurities over the size of your thighs and how hopeless that can feel.

The answer to your body frustrations is to get you up off the couch and into the gym, day after day. So here’s our pep talk in bullet form—21 rewards that you will gain from regular exercise.

Do yourself a favor and print this list and post it where you’ll see it every day. When you need motivation or encouragement, simply read over this list and take action.

Remember that action alleviates anxiety. So whenever you’re feeling anxious over the current shape of your body, take that as a reminder to jump into action. And then begin to reap these 21 rewards of exercise...

1. You’ll reset your body: Exercise has been described as a giant reset button. A good workout will block appetite swings, improve your mood and even help you sleep.

2. Your clothes will fit better: Consistent exercise will tone and tighten your body, causing your clothes to not only fit better but to also look nicer. Also exercise ensures that soon you’ll be trading your clothes in for smaller sizes.

3. You’ll be less stressed: You have enough stress in your life—it’s time for a break. A good workout invigorates your muscles, leaving you relaxed and less stressed.

4. You’ll have more energy: WebMD tallied research studies and concluded that 90% of the studies done prove exercise increases energy levels in sedentary patients. Next time you feel fatigued, fight it with the most powerful tool available: exercise.

5. You’ll be stronger: Exercise improves muscle strength and endurance, two things that you use throughout each day. When you exercise consistently you’ll be pleasantly surprised when difficult tasks begin to seem easy.

6. You’ll be less likely to binge: Exercise has a powerful anti-binge effect on the body. This is due in part by an increase in sensitivity to leptin, a protein hormone, which has an appetite-taming effect.

7. You’ll burn calories: You know that excess body fat is made up of stored and unused calories. Fight back by burning loads of calories with fat-blasting workouts.

8. You’ll be more confident: Who doesn’t wish they walked and talked with more confidence? A consistent exercise program will do just that. As your body becomes more fit, watch as your confidence sky-rockets.

9. You’ll have fun: Believe it or not, exercise can be extremely enjoyable. Remember how fun it was to run around as a child? Tap into your inner child as you find a mode of exercise that gets you excited.

10. You’ll reduce your blood pressure: Exercise has been proven more effective than medication in reducing blood pressure to normal levels. A single workout has been shown to reduce blood pressure for the day and regular exercise reduces overall blood pressure in the long run.

11. You’ll lose the jiggles: Regular exercise tightens flabby arms, legs and waistlines. So wave goodbye to the jiggles with a solid exercise program.

12. You’ll increase insulin sensitivity: Researchers at Laval University in Quebec discovered that exercise improved insulin sensitivity dramatically. Peak after-meal insulin levels dropped by more than 20 percent after as little as 3 weeks of consistent exercise.

13. You’ll sleep better: Do you toss and turn for hours before falling asleep? Exercise is a powerful sleep aid. Your tired muscles encourage your body to quickly fall asleep so they can get their overnight repair work done.

14. You’ll lower your risk of heart disease: Regular exercise strengthens your heart and makes it more resilient against disease. A sedentary lifestyle is a major risk factor for heart disease, so rest assured that consistent exercise is your ally against disease.

15. You’ll feel great: Vigorous exercise releases natural endorphins (happy hormones) into your blood stream that dissolve pain and anxiety. You’ve probably heard of ‘runner’s high’, this can be achieved by any great workout.

16. You’ll lower your risk of diabetes: Studies show that exercising as little as half an hour each day can dramatically reduce your risk of diabetes. If you are at risk of diabetes, or already have diabetes, regular exercise is the most effective treatment for reversing the disease.

17. You’ll meet cool people: You could benefit from a group of new, energetic friends, right? Gyms, bootcamps, workout centers and even the jogging trail are all great places to connect with fun new friends.

18. You’ll improve your BMI: You know that maintaining a healthy BMI is key in disease prevention. Exercise is the best way to keep your BMI under control.

19. You’ll increase your endurance: Do you ever get out of breath when walking up stairs or through the mall? Regular exercise builds your endurance for everyday activities.

20. Your doctor will be impressed: How many times has your doctor given you the lecture about losing weight and exercising more? Exercise regularly and get your MD off your back!

21. You’ll look amazing: Are you happy with the shape and size of your body? Regular exercise works wonders on your physique. Within a few weeks you’ll see shape and tone in all the right places.

Are you ready to alleviate your anxiety by taking action? Good!

Simply pick up the phone, or email us, and let us know that you’re ready to get started. We have a fitness plan that’s just right for you and together we will get you into the best shape of your life.

Let’s do this :)

Beware of 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, lose the battle of the bulge to a bunch of excess healthy calories.

We’ve got to level with you: 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-filled.

Pay attention to your total calorie intake. It really does matter.

Call or email us today and we will get started.

Wild Blackened Catfish

Wild caught catfish is delicate and flaky, with loads of flavor. Catfish contains healthy fatty acids, provides complete protein, is a source of vitamin B-12, and is low in mercury. Pair it with dark leafy greens and some fruit for the perfect fitness meal.

Servings: 4

Here’s what you need…

•              2 teaspoon olive oil

•              4 fillets wild caught catfish

•              blackened seasoning (try Cajun’s Choice)

•              1 lemon, sliced

1              Preheat oven to 350. Lightly oil a glass pan.

2              Coat the catfish fillets in the olive oil. Generously apply the seasoning to both sides of each fillet.

3              Line the fillets in prepared pan, and top with sliced lemon.

4              Bake for 25-30 minutes, until flaky.

Nutritional Analysis: One serving equals: 160 calories, 9g fat, 120mg sodium, 0g carbohydrate, 0g fiber, and 17g protein.

Call today for a consultation and assessment!

Email: Pumpstrainingandpilates@gmail.com

Phone: 219-548-3480

Web: Pumpsfitnessinc.com

Client Spotlight!!

SPOTLIGHT ON……  Ashley Wells!

May 2016!!

My name is Ashley Wells and I’m 25 years old. I moved to Valparaiso almost a year ago from Wisconsin to start a new job and be with my soon-to-be husband Bryan. I have always been an active individual until the weight of my college courses got the best of me. I struggled with stress and anxiety and started to look down on how I looked. To remain active I have joined gyms like Anytime Fitness and did the occasional yoga classes in college but trying to obtain a nursing degree at the time can make it hard to be motivated for anything else.

A couple months after moving Valparaiso a co-worker referred me to PUMPS where I soon met Ian. I told him it wasn’t a matter of me not being able to do it by myself to lose weight or workout in general but to continue to be motivated and stay committed. I wanted to workout right and focus on being healthy. As a nurse working all kinds of hours and for 16+ at a time it can be hard to maintain a well-balanced diet let alone a workout schedule.

Beginning to train with Ian was tough. I didn’t know what to expect and knew I would be pushed to all kinds of limits. I have never lifted weights and cardio is my worst enemy but the small results I see are worth it. I still get frustrated not seeing the results right away but it takes time and the slow changes are happening. I have only been with PUMPS for 8 months and I have been able to gain muscle, lose inches, and manage my stress. I still have a long way to go but I joined PUMPS to focus on my health and get me to a better and happier place.

I forget to treat my body well and I have set a goal to workout 3 times a week with Ian and will continue to do so to improve my overall health. I recently obtained my Masters so my stress levels were not helping to staying motivated but I never gave up and Ian would not let me. He has been a great support aside from my family and loved ones and I look forward to continuing to achieve my goals. I hope to transform myself physically and mentally by next year. My goal is to attend a Yoga or Pilates class at PUMPS and improve on workout routines so I am able to be committed on the days I am not working out with Ian.