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

These 7 habits separate the fit from the flabby

Many people ask me how to quickly and easily get fit. While I know they are hoping for a simple answer, the reality is that getting and staying fit is a lifestyle, not a quick fix.

So what do fit people do in their “healthy lifestyle”? Take a peek with the following 7 Habits of Highly Fit People…

Fit Habit #1: They Don’t Buy Junk

Fit people know that if they keep junk food in the house they will eat it sooner or later. So they don’t buy any. Even buying junk food for your kids or spouse is not advised since 1) you’ll likely eat some of it eventually, and 2) your loved ones shouldn’t be eating that junk either. It’s called junk for a reason.

Rid your home of chips, cookies, candy, baked goods, pre-packaged snacks and anything else that belongs in a vending machine. Replace the above with fresh fruit, veggies, nuts and other healthy whole foods snacks.

Fit Habit #2: They Have Priorities

Fit people make exercise a priority. Along with keeping a job, paying the bills and going to the doctor, exercise is an important part of their lives. What I’ve found is that fit people put exercise before leisure time. Sure, fit people enjoy leisure, but it is scheduled around their workout time.

Treat exercise time with the same importance that you would a business meeting or trip to the dentist.

Fit Habit #3: They Stop When Full

Fit people stop eating when they feel full. Sound simple? It is, but how many times have you stuffed yourself simply to clear your plate? Or how many times have you eaten another piece of cake despite being stuffed?

The next time you feel full, take it as a sign to stop eating. Yes, even if your plate isn’t empty.

Fit Habit #4: They Push Themselves

Not only do fit people make time to go to the gym, they challenge themselves during each workout. While it is easy to simply go through the motions while exercising, you’re cheating your body out of great results when you don’t push yourself. Exercise should make you sweat, make your muscles burn, and leave you with a feeling of accomplishment.

Find ways to make each workout more challenging. For competitive people, the best way to push yourself is to exercise with a friend of similar strength. Another great way to challenge yourself is to set small attainable goals. These goals could be to push heavier weight, to sprint longer, or to do cardio at a higher intensity setting.

Fit Habit #5: They Don’t Eat and Watch

Fit people know that eating in front of the T.V. is mindless eating. When your attention is on your entertainment and not on your food, then you’ll be less tuned in to what and how much ends up in your mouth. Eating in front of the T.V. is also very habit forming. Ever notice how you crave munchies just as a reflex of sitting in front of the T.V.?

Eat before or after your entertainment and pay attention to what and how much goes into your mouth.

Fit Habit #6: They Drink Water

Fit people drink lots of water. And not just in addition to other beverages, but instead of them. Water is their main drink, while other drinks are occasional treats. Calorie-filled drinks are one of the quickest ways to consume excess calories which quickly turn into fat.

Consider water your beverage of choice. Drink plenty of it each day and drink other beverages only a few times each week.

Fit Habit #7: They Are Supported

Fit people don’t leave their motivation to chance. They know that if their personal trainer, boot camp instructor or workout partner is waiting for them, then they are less likely to skip a workout. It is so easy to hit snooze or to talk yourself out of the gym as soon as your behind hits the couch after work. Fit people take the option of skipping out of the equation.

Want instant support? Call or email me today to get started on your own customized fitness plan.

I hope that these habits have inspired you to make a change for the fitter in your own life.

If you already do some of these habits then congratulations – you are on your way to a better body. Make an effort to incorporate the rest of the habits to take your results to the next level.

If none, or very few, of these habits describe your lifestyle, then I’ve got good news – you now have 7 effective new habits to start that will get you some awesome results. Don’t try to tackle all 7 at once – pick one or two to add each week and gradually work up to all 7.

As always, you are welcome to call or email me with questions or to get started on your own customized fitness plan.

I look forward to hearing from you.

Easy Slim Down Tip

Do you want a smaller waist? Try this easy slim down tip: Don’t eat carbohydrates after 4pm. Instead stick with lean protein and green veggies. This will prevent late afternoon and evening snacking and will quickly result in a slimmer waist.

Creamy Low Fat Tuna Salad

Most recipes for tuna salad call for fat-filled mayonnaise, but this recipe uses fat free Greek yogurt instead. You get all the creaminess without added calories to set back your results.

Servings: 5

Here’s what you need…

•              2 (5oz) cans wild albacore tuna, packed in water

•              1 cup fat-free Greek yogurt

•              2 Tablespoons champagne mustard

•              1 teaspoon dried dill weed, plus more for garnish

•              dash of freshly ground pepper

•              1 green apple, shredded

•              2 cups green cabbage, shredded

•              4 cups organic mixed greens

1              Drain the tuna and flake in a medium bowl. Add the yogurt, mustard, dill and pepper. Mix until creamy and well combined.

2              Add the shredded apple and cabbage. Mix well.

3              Arrange mixed greens on plates, then use an ice cream scooper to place the tuna mixture. Sprinkle with dill weed.

Nutritional Analysis: One serving equals: 140 calories, 1 fat, 210mg sodium, 13g carbohydrate, 2g fiber, and 20g protein.

Call today for a consultation and assessment!

Email: Pumpstrainingandpilates@gmail.com

Phone: 219-548-3480

Web: Pumpsfitnessinc.com

The Rumors aren’t true

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I’ve got to warn you. There are false rumors going around about strength training.

The truth is that strength training is one of the absolute best things you can do for your health and appearance.

If you’ve fallen for these 5 myths then you’re missing out on tremendous potential results.

Myth #1 Muscle Turns Into Fat

Why would anyone want to build muscle if it could morph into fat after a span of disuse? Rest assured that this is a myth of the highest order.

Muscle tissue is muscle tissue. Fat tissue is fat tissue. One will never become the other.

Myth #2 Strength Training Doesn’t Burn Fat

On the contrary, muscle mass is your number one ally against fat gains.

A pound of muscle burns 10-20 calories each day, while you’re just living and breathing. Regular strength training helps you increase your muscle mass as well as preserve existing muscle mass, turning you into a fat burning machine.

Myth #3 Lifting Weights Makes Women Bulk Up

Yes, strength training increases the amount of muscle on your body; so many women take this to mean that their body will become body-builder-esque, which is quite the look you’re going for.

The truth is that the female body simply doesn’t contain high enough levels of testosterone to produce that level of results without a very focused and dedicated effort.

The tighter, toned figure of a recreational female weight lifter is every bit feminine.

Myth #4 Strength Training Is For Young People Only

Ha, that’s a used-up excuse that senior citizens across the globe have shattered.

Assuming that your doctor has given you the OK, you have much to gain from a regular weight lifting routine.

Improved balance and coordination, better strength and flexibility, and a decreased risk of osteoporosis are just the beginning.

Myth #5 Use Light Weight and High Reps To Tone

This myth, popularized in the 90’s, that very high repetitions of very light weights would result in a toned physique, has become outdated. These high repetitions will increase your muscular endurance but will not add strength or tone.

We now know that in order to truly challenge your muscles, heavier weights with lower repetitions are a must. Start with an 8-10 repetition range and push your muscles with each set.

Including strength training as a part of your fitness routine is essential for achieving a fit and toned body.

My custom-made fitness programs remove all of the guesswork for you. I know what works, and I make it my mission to see you reach your goals.

Call or email today and we’ll get you started on the program that’s best for you.

The Many Forms of Strength Training

Resistance training is no longer limited to dumbbells and barbells. Each of the following are ways to challenge your body with resistance:

•              Kettle bells

•              Medicine Balls

•              Exercise Bands

•              Weight Machines

•              Body Weight Training

•              Suspension Trainers

Maple Glazed Salmon

I’m often asked what makes a healthy dinner. Look no further than this tantalizing recipe for Maple Glazed Salmon. Salmon is a delicious protein that has the bonus of being filled with omega-3 fatty acids and vitamin B12. This recipe is simply baked in the oven, making it quick and convenient. Serve alongside roasted broccoli for a well-balanced meal.

Servings: 4

Here’s what you need…

•              ¼ Cup Maple Syrup

•              ¼ Cup Coconut Aminos or Soy Sauce

•              1 Tablespoon Lemon Juice

•              Salt and Pepper

•              4 (6oz) Boneless Center Cut Salmon Fillets

1              In a large ziplock bag combine the maple syrup, coconut aminos and lemon juice. Generously season the salmon fillets with salt and pepper. Place the seasoned fillets in the marinade and seal the bag. Place in the fridge, skin side up, for an hour.

2              Preheat the oven to 400 degrees F. Lightly grease the bottom of a casserole pan with olive oil.

3              Place the fillets, skin side down, on the prepared pan and bake for 15 minutes, until flaky. Enjoy!

Nutritional Analysis: One serving equals: 286 calories, 10g fat, 14g carbohydrate, 0g fiber, and 34g protein.

Call today for a consultation and assessment!

Email: Pumpstrainingandpilates@gmail.com

Phone: 219-548-3480

Web: Pumpsfitnessinc.com

Get a jump on the New Year

As a personal trainer I get all fired up when a client throws in the towel the last two months of the year by missing workouts, not giving full effort in their training sessions and slacking on their eating plans. 

When I'd call them out on it, they'd always say that they plan to really commit hard and stick to the program come January...

...that the coming year was "their year". 

I never bought that lip service and always called them out on it. 

The way I looked at it was like this... 

You're going to slack on your diet and training and blame the holidays.

By doing that you're going to stack the odds against yourself by gaining fat, losing strength, energy and motivation and then you think you're going to magically commit and stick to a training program? 

That's not happening, you're more likely to continue on the path of failure and get further out of shape. 

My clients who see the best results are the ones who kept their fitness and nutrition their highest priority. They knew that if they could stick to their workouts and cleaning eating during the holiday months, they would go into the new year with greater motivation! 

Now I realize that the holidays are filled with tempting treats and desserts that are hard to resist. I preach to my clients the 80/20 rule, where 80% of the time you are on the straight and narrow with exercise and nutrition and 20% of the time you live a little.

The holidays are one of the times when the 20% kicks in. But let's not get carried away! I've found some dessert recipes that will satisfy your sweet tooth but not sabotage your fitness goals. Check out our website to get a jump on your New Year's resolution for better health and fitness.

Call today for a consultation and assessment!

Email: Pumpstrainingandpilates@gmail.com

Phone: 219-548-3480

Web: Pumpsfitnessinc.com