Client Spotlight: November 2016

SPOTLIGHT ON……  Brenda Barnhart!

                   November 2016!!

           

My name is Brenda Barnhart.  I’m 55 years old.  (When did that happen?) In June 2016 I experienced a low period after a year of several deaths of family and friends, a slowdown of business and the pressure of being the sole caregiver for the last 12 years of my parents, a father with dementia  and a mother with a form of Alzheimer’s.   During this time, I realized that everything else had stopped in my life except what was just in front of me, work and being home.  I had stopped going out, going to the movies, or anywhere that didn’t involve work or the entire extended family.  No time, no energy, no one to cover me at work or home for an occasional respite were by excuses.  Maybe this is my mid-life crisis, a little late.

I decided that something needed to change.  I’ve always been a competitive over achiever when it comes to everything except for caring about myself.  Now I have turned that compulsion to myself.  I knew I needed to do some major changes.  Over the last 15 years, I had gained over 100 pounds.  I had no energy, and seemed to always run on adrenaline.  I had tried to lose weight before but would get to a certain point and I would gain it back.  So I decided a goal was in order.  Some carrot to hang in front of me to push me on and keep working toward a goal. 

About the same time, I stumbled onto a television show called Outlander.  I was hooked after binge watching several episodes and have now read the series of books too.   The story is good, and the scenery of Scotland re-awakened a passion for Scotland and its history that I’ve had since childhood.  I found my carrot, a trip to Scotland in the fall of 2017.

Yes, I can go without losing weight, but I want to hike the Highlands.  I want to bag some munros. That’s a Scottish term for reaching the peak of a mountain.  My physical state could never do that. So I started a diet. 

After about 6 weeks, I spent 2 weeks playing with the same 2 pounds.  It was time to start exercising but I know myself.  Any excuse to skip exercise, I take it. I decided to try using a trainer.

I didn’t relish going to a chain fitness center and the Y seemed like too many people.  I found Pumps Fitness.  I started working with Ian on August 22. I went in with the idea of doing hard core, 1 hour sessions several times a week.  I WANT TO BAG SOME MUNROS!  Ian walked me through the testing of my physical capabilities, and suggested a half hour session, 3 days a week.  I was disappointed but he’s the expert.  Fifteen minutes into my first session, I was looking at the clock. ONLY 15 MINUTES?  OK, Ian IS the expert.

I’ve been attending 3 times a week for 10 weeks.  40 pounds and 4 pants sizes down since June, I’m starting to be self-motivated with nightly cardio walks.  I’m no longer drinking 8-10 Diet Cokes a day (gosh I miss those but water is my friend).  I monitor by food intake and try to make take out a once a month treat not a nightly event.  Ian’s mantra of “get your mind right” has spilled over from my workout sessions to home and work.  My impatience to lose 20 pounds a month is morphing into satisfaction when I can lose 1-2 pounds a week and dig out clothes from my past in smaller sizes.

My goal weight should happen about December 2017.  Scotland is only 10-12 months away.  I can now walk several miles and not feel like my legs are falling off after only walking half a block.  I can carry on a conversation while walking, instead of gasping for air every 3 steps.  People have started to notice the weight loss and body changes.  I even got carded last week! 

I still have a long way to go to reach my goal. Probably even longer before exercising is a joy instead of a must do chore. I still give Ian the side-eye when I have to do squats.  I still need the universe to push me sometimes to eat right or do my cardio.  But for now, I am satisfied and sort of enjoy the feeling of sore muscles knowing that the feeling means my body is getting stronger. I push every session with Ian.  Anything less and I won’t be able to bag those munros.

Call today for a consultation and assessment!

Email: Pumpstrainingandpilates@gmail.com

Phone: 219-548-3480

Web: Pumpsfitnessinc.com 

Get a better booty

Here’s the email that you’ve been waiting for – everything you need to know to shape up your booty. Keep reading for the essential exercises that target your glutes to give it the shape and tone you’ve been wanting.

Better Booty Exercise #1: Hip Lift

A great exercise to work your glutes is the hip lift. To do this exercise, lie on the floor with your back flat, knees bent, and feet resting on the ground. While keeping your arms at your sides on the floor, lift your bottom and lower back off of the floor. Hold for a few seconds, and then slowly lower yourself. Repeat. To work your muscles even more, lift a leg in the air when you raise your bottom off the ground. Lower yourself and then repeat, lifting the other leg.

Better Booty Exercise #2: Leg Lift

To do a leg lift, lie on your side and prop yourself up on your elbow. Raise your top leg slowly into the air, as high as you can, so your legs make a “V” shape. Hold for a few seconds, and then slowly lower your leg. Repeat 10 times, turn onto the other side, and lift the other leg.

Better Booty Exercise #3: Banded Shuffle

This is a great exercise to get your heart pumping and to work your butt. To do this exercise you'll need an elastic sports band. Stand up straight with your legs hip-width apart and tie the band around your lower legs. Squat down until your thighs are parallel to the floor, your back is straight, and your abdominals are tight. While in this squatting position, take several steps to the left, then several to the right. You may need to use your arms for balance, but your butt muscles should feel it the most.

Better Booty Exercise #4: Plié or Sumo Squat

Another form of squat is the plié squat. If you don't have an elastic band, this is the exercise to add definition and shape to your butt. Start by standing with your legs slightly more than shoulder-width apart and your toes pointed out to the sides. This is what ballerinas call the plié position or sumo wrestlers call the start position. For balance, hold your arms in front of you. While keeping your back straight, slowly squat to the ground until your thighs are parallel to the floor. Hold this for five seconds and stand back up. Repeat 10 times.

Better Booty Exercise #5: Lunge

A fifth exercise that targets the muscles of your butt, thighs, and hips is the lunge. Putting one foot out in front of the other, lower your body toward the ground, keeping your abdominals tight and your torso straight. Lower until the front knee is bent at 90 degrees and not extended past your toes. Stand back up and then extend the opposite leg and bend. Perform 10 repetitions. For an increased workout, hold dumbbells in each hand.

Better Booty Exercise #6: Run or Walk

Running or walking outside or on the treadmill are other great exercises that work your butt while giving you a cardio workout to burn fat at the same time. Make it your goal to exercise 30 to 45 minutes at least three times a week, including walking or running each time.

Burn, Baby, Burn! These exercises are excellent ways to burn extra fat off your butt while adding the definition you desire. Not used to working your gluteal muscles? You’ll definitely feel the burn the first few days, but the end result will be worth the effort!

If you’re serious about transforming your body then call or email today to set up a consultation with us. Together we will create the perfect program that will quickly get you into the body that you deserve.

Don’t wait – call or email today to get started.

No More 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 skip out on your responsibilities with excuses, instead expect more from yourself.

•              Focus on the big reason why you are not losing the fat. 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?

Don’t allow excuses to ruin your life any longer.

Egg & Sausage Casserole

Starting your day off with a breakfast that is low in carbs and filled with protein and healthy fiber is a key way to stay on track with your fitness and fat loss goals. Many breakfast options today are filled with simple sugars and grains which sets you up for a day filled with poor food choices. This recipe for Egg and Sausage Casserole is filled with all of the energy-packed ingredients you need to power your day, to burn fat, and to feel great. Enjoy the leftovers for lunch or dinner!

Servings: 6

Here’s what you need…

•              1 teaspoon olive oil

•              ½ cup onion, chopped

•              4 links chicken sausage, sliced into ¼ inch rounds

•              2 cups broccoli, chopped

•              ¾ cup shredded cheese, divided

•              8 eggs, beaten

•              ¼ cup milk

•              ½ teaspoon black pepper

•              ½ teaspoon sea salt

1              Preheat the oven to 350 degrees F. Lightly grease a large casserole pan with olive oil.

2              In a small skillet, place the olive oil over medium heat. Add the chopped onion and cook, stirring often, for 5 minutes or until tender. Remove from heat.

3              In a medium bowl combine the tender onion, chicken sausage rounds, broccoli and ¼ cup of the shredded cheese. Spread this broccoli mixture over the prepared casserole pan.

4              In a large bowl combine the eggs, milk, pepper, salt and most of the remaining cheese (save a handful to sprinkle over the top of the casserole). Pour the egg mixture over the broccoli mixture in the casserole pan.

5              Cover the casserole pan with foil and bake in the preheated oven for 30 minutes. After 30 minutes, remove the foil, sprinkle with the remaining cheese and continue to bake, uncovered, for 15 minutes. Remove from oven, cool for 10 minutes, serve and enjoy!

Nutritional Analysis: One serving equals: 197 calories, 14g fat, 4g carbohydrate, 1g fiber, and 14g protein.

Call today for a consultation and assessment!

Email: Pumpstrainingandpilates@gmail.com

Phone: 219-548-3480

Web: Pumpsfitnessinc.com

IS IT TIME TO DO SOMETHING ABOUT YOUR WEIGHT?

It happens to everyone. That moment when you realize that it’s time to do something about your weight.

It may happen when you’re looking in the mirror or standing on the scale.

Your first thought is to go on a ‘diet’ but as quickly as that enters your mind the ghosts of a hundred diets past return…along with all the frustration.

Then you wonder, why bother?

The weight will come back, as it always has. Then you’ll be back in front of the mirror as discouraged as ever.

The answer is not to go on another diet.

The answer is to change your lifestyle.

Making the Change. It’s time to lose your ‘all or nothing’ mentality. Embrace simple, small changes that will add up to big improvements in your lifestyle. These are your main venues for change:

What You Eat. Let’s face it, most of the foods you eat aren’t the healthiest. Some are downright terrible (the burger and fries you had last week). While others are simply excessive (the snacks you eat while watching TV).

The solution to cleaning up your daily diet is NOT to go back on a ‘diet’. In fact, we never want you to go on a ‘diet’ again. (Yes, you heard right!) Instead we want you to make permanent healthy changes to your eating habits.

Here are some practical examples:

•              Choose salad over chips or fries

•              Don’t add butter to your food

•              Eat fresh produce with every meal

•              Purchase fat free dairy products

•              Limit desserts to one or two per week

•              Cut out mindless snacking

•              Drink water, not soda

I don’t expect you to eat a perfect diet every day of the week – that’d be ludicrous. You should, however, make MORE healthy choices every day than unhealthy ones.

How You Move. Exercise is a huge component to a healthy lifestyle, and quite frankly you’re not getting enough of it. How often does an entire week go by without you ever lacing up your tennis shoes? Don’t disregard the importance and power of a good workout.

Your new healthy lifestyle means exercising on most days of the week. This may seem tough, but we have the perfect solution – our training programs were created for busy people just like you who only have so much time to dedicate to exercise.

We understand how hard it is to find the motivation to stay consistent and to push yourself. Make exercise a no-brainer—contact us to get started on a lifestyle enhancing program today.

Here are simple ways to move more:

•              Watch less TV

•              Stretch stiff muscles every day

•              Play at the park with the kids

•              Go for a jog

•              Do some pushups every morning

While none of the above are meant as substitutes for a solid exercise routine, they are great ways to become more active and to improve your lifestyle.

Your lifestyle is the balance of all the choices that you make regarding your body. Swing the balance in your favor—make a majority of your choices health conscious.

So the next time you’re in front of the mirror you won’t worry about your weight.

You’ll relish it.

Are you ready to transform your lifestyle and body? Call or email us today to get started.

Degrees Of Change

True change happens in degrees, not in one fell swoop. This is a relief when you realize that you have miles to go on your goals. There is no need to attempt all of the change at once – simply nudge yourself in the right direction each and every day and maintain the small changes as you go.

Did you eat a big bowl of spaghetti noodles with your favorite sauce for dinner last night? Tonight eat a smaller bowl. Next week eat zucchini noodles and your favorite sauce. The following week eat zucchini noodles with the protein-filled sauce recipe below.

Small changes in the right direction, maintained over time, will make all of the difference as you strive toward the body and lifestyle that you desire.

From the desk of John Hall Studios

Ragu and Zucchini Noodles

Yes, it is possible to enjoy Spaghetti night while living a fit and lean lifestyle. This is accomplished with noodles made from fresh zucchini and a sauce that is simply made and packed with protein.

Servings: 6

Here’s what you need…

•              2 lbs minced protein: grass-fed beef, chicken or pork

•              2 Tablespoons tomato paste

•              8 oz can of tomato sauce

•              1 Tablespoon chili sauce

•              1 cup cherry tomatoes, halved

•              ½ teaspoon sea salt

•              4 zucchini

•              ¼ cup fresh parsley

1              In a large skillet, brown the protein over medium-high heat. Drain the skillet and turn down to medium heat.

2              Add in the tomato paste, tomato sauce, chili, cherry tomatoes and sea salt. Mix to combine. Sauté until the cherry tomatoes are soft, about 5 minutes.

3              Peel the green skins from the zucchini, the run through a spiral slicer to create long, thin spaghetti noodles.

4              Plate a handful of zucchini noodles topped with the protein sauce and a sprinkle of parsley.

Nutritional Analysis: One serving equals: 255 calories, 7g fat, 9g carbohydrate, 2g fiber, and 33g protein. (analysis done w/beef as protein)

Call today for a consultation and assessment!

Email: Pumpstrainingandpilates@gmail.com

Phone: 219-548-3480

Web: Pumpsfitnessinc.com

CLIENT SPOTLIGHT: OCTOBER 2016

SPOTLIGHT ON……  Roz Jevtic!

October 2016!!

My Weight Loss Journey….

            If you asked me 5 months ago if I would be writing this about myself I would have thought it was never possible. Year after year, day after day, I would tell myself this is the day or this coming Monday my healthy lifestyle will start only, to be pushed to the next week or month. After trial and error and more error something finally clicked, I finally decided that my health was my wealth.

I started having major back problems in 2014 and literally spent a year and a half of my life basically lying in bed. I ate every meal standing for 10 months straight because I could never sit, couldn’t put my socks and shoes on and I could barely turn over when sleeping in bed. I went to this doctor, this specialist, or this hospital in hopes there would be one miracle shot or one miracle pill. I was told by a few doctors that I needed to lose weight which would be a tremendous help with my back problems. After a year and a half and 6 hospitals later I was diagnosed with sacroiliac joint dysfunction and received a few rounds of steroid shots which seemed to alleviate the pain.

During this time I came across Pumps Fitness because of the RESET program that was offered and figured I could give it a try. This is where I met Ian Bowen and my life completely changed. After hearing the struggles Ian faced in his life with his own health, I realized how he turned tragedy into triumph. In the beginning days of meeting with Ian, I had days where I couldn’t even move or lift a leg, but somehow Ian managed to help me train with modified workouts. I had days where I wanted to give up and thought I was never going to get better, but Ian always reminded me that “I CAN” instead of “I can’t”.

Each week Ian would push me a little further and the weeks added up to months and today I am doing workouts I never thought were going to be possible. In the last 5 months I am down 55 pounds and feel like I literally have my life back. In September I actually completed a goal I set for myself to complete a 5K race each week of the month. I can say I would never have come this far if it wasn’t for Ian and his supportive and positive attitude. It’s funny to think I used to hate going to work out and now I look forward to seeing him and how he is going to challenge me. In the end it’s all worth it because I’m healthier inside and out and am proud of myself for how far I have come. I’m not done with my journey but I’m on a great path to get to my final goal and having Ian with me every step of the way makes my goal seem much more attainable.