SPOTLIGHT ON……  Larry Jortner!

September 2016!!

                        BEFORE                      CURRENT!!

On many levels, I’ve had a good 55 years of life.  My blessings include good education, fulfilling employment and 20 years in Valparaiso with my wonderful wife Diane and the kids we have raised together.   However, even since early childhood (with one five year pause into normalcy between the end of high school to law school entry), I have been medically obese.  Then in 2001, the roof really fell in! 

In February, I had a major leg operation, followed by brother’s suicide in April and the total heartbreak of my native New York City on 9/11.  After a year of major depression, I gained almost 100 lbs. with my 5’8” body reaching 354.  All attempts at dieting were merely yo-yos, never letting me go below 290 and always ultimately returning me to about 335.  I was a prisoner of morbid obesity.

In early 2015, my wife started her successful weight loss plan and asked me to join her.  I initially refused to try her ‘fad diet’.  However, after horrible blood tests, (including sugar levels in diabetic range) and a doctor urging me to get bypass surgery because he thought I couldn’t lose weight any other way and was destined to a horrible near future; I changed my mind.  On Mother’s Day of 2015, I put on the tight-fitting, size 2X novelty tee shirt picture above and vowed: This is my ‘Before’ picture.  By diet alone, I managed to lose 45 lbs. by the end of October.

Only then, did Ian Bowen and Pumps enter the picture.  After winning two free, half-hour sessions at Pumps in a local promotional drawing; I actually went.  Ian had exactly the right temperament, encouragement and caring for me.  I have done weekly personal training with Ian ever since.  At first, I only wanted to avoid backsliding through the cold Midwest winter and those gluttonous holidays.  Instead, I lost 15 more pounds by February 2016.

My weight loss slowed through the rest of winter; but my strength, flexibility and health all improved.  I was afraid to do exercise outside of my weekly Pumps session until I reached 250 because I feared it would hurt my joints.  However, motivated by Ian’s insistence on maintaining good form and stuck in the mid-250s, I decided that I needed to exercise more to obtain new levels of success.  In addition to my wife, doctor and Ian, I added regular exercise at the Valpo YMCA.  After two weeks of regular group exercise, I kissed 250 goodbye.

Ian’s weekly personal training lessons in building a strong core, correct form and pushing the possible continue to inform all of my other workouts.   I have now lost 105 lbs. and am ready to cross into the 220's less than 1 ½ years after taking my ‘Before’ picture.  I now wear large tees, have lost 12 pants sizes and my doctor gives me ‘High Fives’ after good blood tests.

Pumps and Ian Bowen remain important partners in my continuing weight-loss and overall health journey.  People constantly say to me: Wow, you’ve really changed your lifestyle!  I tell them that now I finally live a lifestyle instead of a death spiral.  I’ve learned many hard and important lessons including that diet only changes the outside, and that lasting and healthy weight-loss success requires change from within; that regular exercise and picking the right partners are essential, and--oh yes--that strong really is the new thin! 

VISIT OUR WEBSITE TO GET STARTED:  http://www.pumpsfitnessinc.com

The 7 Fat-Loss Rules

If you’re ready to reduce your body fat, you can’t go about it haphazardly. You’ll have to drop the anything-goes attitude and adhere to seven rules that will make your fat-burning attempts a wild success.

What are those rules? You’re about to find out.

Rule #1: Water Rules

Ready to melt away the fat that’s been clinging to your front, back, and sides since you can remember? Then you’ll need to drink water. A lot of it. Every time you feel the urge to drink something, make it water. Not juice. Not milk. And definitely not beer. They add sugars and calories to your daily intake, which will do nothing but make it harder to get rid of your fat stores. Drinking water also helps you avoid eating when you’re not hungry, feel better, and doesn’t slow you down when it’s time to exercise.

Rule #2: Protein, Please

Burning fat requires you to eat differently. That means no more eating whatever you want whenever you want. One of the best things you can eat to get rid of fat is protein. Whether chicken, turkey, eggs, low-fat cottage cheese, beef, or whey protein powder, protein at every meal gives you energy you can use for whatever tasks come your way.

Rule #3: Vary Your Variety

There are lots of exercises that help you burn fat. Actually, just about any routine you do will help. And that’s why you should do them all. Prefer high-intensity interval training (HIIT)? Fantastic! Just be sure to switch is up with resistance training, strength training, and stretching here and there. This will help your body work differently and therefore find new ways to get rid of unwanted fat.

Rule #4: Go Big

One of the most successful long-term plans to get rid of fat is to add muscle to your body. The best way to do this is by utilizing big, compound movements with free weights. That means plenty of bench press, squats, deadlifts, and military press. Of course, you may not be a weight-lifting aficionado. No problem. Call or email us to get started on an exercise program that’s just right for you.

Rule #5: Eat Less

On the path to less fat, one rule you can’t ignore is to simply eat less food. That’s right—calories matter. Think you can get away with eating all the healthy food you can find and still burn fat? Think again. Your body only needs a certain amount of calories to function. The rest sit around and have the potential to stick around for the long haul—even if they come from fresh fruits and vegetables.

Rule #6: Go to Bed

It seems no matter how many studies come out showing the direct connection between sleep and fat loss, people still ignore their body’s signals to get more sleep. Don’t be one of them. Get to sleep at a decent hour that allows you to get about eight hours every night. You’ll feel better in the morning, avoid midnight snack temptations, and burn more fat during your waking hours.

Rule #7: Relax Once

This is less a rule than a suggestion, but it’s a good idea to give yourself a break now and then. Otherwise, you may find yourself unable to maintain your fat-burning ways for the long-term. Once a week, for exactly one meal, allow yourself to enjoy whatever food you’ve been craving. It could be a greasy hamburger with all the fixings, a piece of chocolate caramel banana-crème cake, or just a salad with your favorite fattening dressing. Just remember to keep it to a normal portion size, only do it for one meal each week, and return back to your healthy eating immediately.

If you are serious about attaining a life-altering body transformation then feel free to reach out to us for assistance. We are here to provide you with everything you need to burn the fat and transform your body once and for all!

Cook Your Meals

Another rule to fat loss is to cook most of your meals at home. Eating out should be a luxury, not an everyday affair. If you find yourself choosing at restaurants more often than you’d like—especially if you’re eating all the wrong foods, cut back on your eating out ways and watch yourself become leaner.

Easy Baked Salmon

Salmon is filled with quality protein and omega-3 benefits, making it the perfect center of your healthy dinner. Serve your salmon on a bed of fresh or braised greens.

Servings: 4

Here’s what you need…

•              1/2 cup Greek yogurt, fat free

•              1 lime, juiced

•              3 garlic cloves, minced

•              1 1/2 teaspoons ground coriander

•              1 1/2 teaspoons ground cumin

•              4 (3oz) wild caught salmon fillets

1              Preheat oven to 375 degrees F. Coat a baking pan with nonstick spray and set aside.

2              In a small bowl combine the yogurt, lime juice, and garlic. Put half of the yogurt mixture aside in the fridge. Coat the salmon with the other half of the yogurt mixture and marinate in the fridge for 30 minutes.

3              Place the salmon on prepared pan and bake for 20 minutes. Turn on the high broil for an additional 5 minutes until the top of the salmon has browned.

4              Serve the salmon on a bed of kale with a dollop of the reserved yogurt.

Nutritional Analysis: One serving equals: 172 calories, 6.9g fat, 62mg sodium, 1g carbohydrate, 0g fiber, and 24.6g protein.

Call today for a consultation and assessment!

Email: Pumpstrainingandpilates@gmail.com

Phone: 219-548-3480

Web: Pumpsfitnessinc.com

Should you be eating that?

There’s no questioning the fact that the foods you eat go far in determining how quickly you’ll meet your fitness goals.

And if you’re eating a number of your meals out at restaurants then you’re going to want to keep reading because the average restaurant meal contains more than 1,200 calories.

Most people have no idea just how fattening restaurant entrées are. In fact, the following information may shock you.

Here, in no particular order, are 5 of the most fattening restaurant dishes along with tips that we’ve included to equip you in making lighter, healthier versions of these dishes at home.

Bad Food #1: Cobb Salad

Cobb salads are loaded with cheese, bacon, egg, and topped with a creamy dressing. Sure, you’re eating a salad, but that salad is likely to contain more calories than a burger.

At-Home Version: Making a lighter Cobb Salad at home is easy and quick. Start with a dark lettuce, like spinach or arugula, to get the most nutritional value. Top it with hard boiled egg whites, baked turkey bacon, light cheese, avocado and drizzle lemon juice and vinegar for dressing. This at-home version has dramatically lower calories while still providing you with a satisfying, tasty dish.

Bad Food #2: Spinach Artichoke Dip

When it comes to appetizers, spinach dip is filled with veggies so its calorie content is often underestimated. Don’t be fooled: just half a cup of this creamy dip will set you back about 350 calories. And if you finish the bowl yourself then you’ve just taken in 1,000 calories in dip alone, not to mention the chips or pita bread you scooped it with.

At-Home Version: That delicious creamy spinach flavor can be recreated at home by using low-fat milk, spinach, some olive oil and a sprinkle of parmesan cheese. A quick Google search for ‘light creamed spinach recipe’ will give you plenty of recipe options that are much lower in fat and calories than the restaurant version.

Bad Food #3: Chicken Tenders

Fried chicken of any kind from a restaurant is going to be loaded with more fat and calories than you’d believe. Even a serving on the kid’s menu will tip the scales at over 800 calories.

At-Home Version: Making faux fried chicken at home is easy and surprisingly delicious. Whip up a few eggs with some Dijon mustard, garlic powder and onion powder. Dip your skinless, boneless chicken tenders in the mixture and then coat with almond flour, thyme, paprika and salt. Bake at 350 degrees F for 35 minutes or until no longer pink, flipping once halfway through. Turn on the broiler for the last couple of minutes to make it nice and crispy.

This at-home version will save you hundreds of calories that would have ended up around your waist.

Bad Food #4: Sliders

Sliders are so small, there’s no harm in enjoying a couple of them right? Wrong. Despite their petite package, enjoy a couple sliders and you’ll have taken in more than 1,000 calories.

At-Home Version: The biggest problems with the restaurant slider are its fatty meat content and the refined-carbohydrate bun. So at home you can remedy these two issues. 1) Use lean, ground turkey to create petite patties. Use your grill pan to cook them with minimal oil. 2) Instead of the carbohydrate-filled bun, use large pieces of butter lettuce to wrap around your patties. Add sliced tomato, low fat cheese and grilled onion and secure the whole thing with a toothpick. These at-home sliders are guilt-free!

Bad Food #5: Pasta

Eating a pasta-based dish at a restaurant is weight-loss suicide. There’s no way to escape all those carbohydrate calories unscathed. The 1,000+ calories found in the noodles will quickly end up stored on your body as fat.

At-Home Version: There are two really easy and guilt-free ways to mimic pasta noodles at home. 1) Bake a spaghetti squash until tender, then scoop out the soft, angel hair-like strands and top with your healthy pasta sauce. 2) Using a vegetable peeler, create long strips of zucchini and top with your healthy pasta sauce.

Cooking more of your meals at home, using the tips above, will save you many hidden calories and goes hand-in-hand with regular, challenging workouts in seeing you to your fitness goal,

Call or email today and we will schedule a time to meet with you one-on-one to strategize the quickest and most effective route to getting you to your fitness goals.

Give Your Entrée a Makeover

We all have our favorite things to order when we eat out or get take-out. As you’ve seen above, these items can be made at home, in a much healthier way.

This is cool because it allows you to eat the same foods that you love, while losing weight and getting closer to your fitness goals.

It’s easier than you think. Make a list of your top 5 restaurant entrees and go online to search for healthier ways to cook them.

From the desk of John Hall Studios

Herb Chicken, Arugula and Mango Salad

 This recipe takes the concept of chicken salad to a whole new level. There is so much going on in the flavor department like sweet mango, savory chicken, tender asparagus, tangy arugula, and creamy goat cheese.

Servings: 4

Here’s what you need…

For the Herb marinade:

•              Juice from 1 lemon

•              1 teaspoon olive oil

•              1 teaspoon salt

•              1 teaspoon dried basil

•              1 teaspoon crushed rosemary

•              ½ teaspoon garlic powder

•              ½ teaspoon sweet paprika

•              ½ teaspoon black pepper

•              ½ teaspoon dried thyme

•              ¼ teaspoon celery seeds

•              ¼ teaspoon dried parsley

•              ⅛ teaspoon ground cumin

For the Salad:

•              1 lb skinless, boneless, thin chicken breasts

•              1 bunch asparagus, ends trimmed and cut into 1 inch pieces

•              8 cups organic arugula

•              2 small organic mangoes, peeled and sliced

•              6 oz crumbled goat cheese

1              Combine the herb marinade ingredients in a small bowl. Place 1 Tablespoon of the marinade in a large Ziploc bag with the asparagus pieces, and the rest in another large Ziploc bag with the chicken breasts. Make sure the chicken and asparagus are fully coated with the marinade, and then place in the refrigerator for an hour.

2              Heat a grill pan and another medium pan. Place the chicken breasts on the grill pan, and cook 4 minutes each side, until there is no longer any pink in the middle. Sauté the asparagus in the medium pan, stirring often while the chicken cooks. Remove both pans from heat.

3              Once the chicken has cooled, slice each breast into even strips.

4              In a large bowl combine the arugula, mango slices and crumbled goat cheese. Add the cooked asparagus and the chicken. Mix and serve.

Nutritional Analysis: One serving equals: 332 calories, 13g fat, 740mg sodium, 16g carbohydrate, 4g fiber, and 34g protein

Call today for a consultation and assessment!

Email: Pumpstrainingandpilates@gmail.com

Phone: 219-548-3480

Web: Pumpsfitnessinc.com

Client Spotlight!

SPOTLIGHT ON……  Stephani Dujmovich!

August 2016!!

Hi, It's Stephie!

I have never been athletic or very coordinated; in fact, clumsy so no sports in school for me. I had been thin most of my life, but when I got to college I gained that freshman 15, which prompted me to get to the gym.  I loved it not only for the physical gratification but also the social aspect.

Throughout the years I had continued to exercise consistently, and then in my mid 20s I started getting migraines. I found it very hard to get motivated and when I did, the workout usually ended in a painful headache. After a solid year of testing with doctors and no answers, I resolved that I probably would never be able to really push myself again physically.

I went many years with just light activity such as short walks, but never weight training. As I got older I learned that stress was a very real trigger for migraines.  Then one day a friend suggested I try Pilates and that was it! For the first time in my adult life I felt relief. I felt strong again. I finally had an outlet that I could push myself in a safe way. I still get occasional migraines but nothing like before.

I feel very blessed to have found my Pumps family. It's not just my trainer who is full of knowledge which she shares every session, or our fearless leaders Ian and Michelle who make sure our gym is clean, cool and a positive environment, but it's the people that surround me while training that share their stories, lives and laughs.  So many laughs.

Thank you for taking time to read this.  Maybe it will give you or someone you know in a similar situation the hope they need.