MONTHLY CLIENT SPOTLIGHT

SPOTLIGHT ON……  Dale Huyvaert!

February 2017!!

My name is Dale Huyvaert and I have been a member of the Valparaiso community since 1989. 

I had the good fortune of meeting Ian a few years ago while he was training a small group of employees at Pines Village Retirement Community.  At the time, I did not view it as good fortune since I was not looking to start working out with a trainer.  I was just filling in one night when the group was short participants.  Showing up for that session has ended up being an excellent decision for my overall health.

Throughout my life, I had always been actively involved in sports and worked out by myself at home.  I assumed I was in good shape.  The first workout with Ian showed me that I was sadly mistaken.  The pain in my legs the next few days after that session at Pines Village was clearly a wake-up call.  I was nowhere near being in good shape, especially in my lower body.  My workout routine at home was just that, routine. 

I have been working out with Ian two times per week for the past few years and just signed up for three workouts per week under Pump’s new program.  The variety that Ian puts into each of his workouts and the small group format have been just what I need.  Plus, I have had the chance to meet a lot of very nice people at Pump’s and it is fun to watch them achieve goals and milestones (and share my pain J). 

I turned 50 in 2016 and feel like I am in the best overall shape that I have been in my life thanks to Ian, but I still have a lot of room to improve.  While I may be able to do a mean thirty seconds on the ropes, a round of heels to the heaven or a pike push-up is still a humbling experience.  That is ok.  With Ian’s help, I will continue to get a little stronger with each workout.

That is my story for now.  I look forward to working out with many of you in the future and hearing those words we all love to hear at the end of a good workout, DONE and DONE! 

Thanks Ian.               

The Effects of Exercise on Self-Esteem

How often do we hear, “Get a workout, it will make you feel better.”?

Exercise is a very broad spectrum of activities; it can be walking, hiking, bicycling, running or any one of a number of sports.  It can also be moving along to a video that has choreographed moves geared toward a traditional exercise routine, or dancing, or Yoga and Pilates.  It could also be going to a gym and lifting weights or using the cardio equipment.

People often say you always feel better after a workout, or, if you can get some exercise in, you would feel so much better.  Is this truly the case?  How can causing your muscles to work and be sore actually help you emotionally?  Some studies that support a connection between exercise and positive self-esteem are: Physical Fitness and Enhanced Psychological Health; Associations Between Physical Activity and Reduced Rates of Hopelessness, Depression and Suicidal Behavior Among College Students; and The Relationships Among Self-Esteem, Exercise and Self-Rated Health in Older Women.

Each study shows slightly different statistics, but come to a similar conclusion.  This would be that physical activity does help a person have an increase in self-esteem, be it through the lessening of depression symptoms, or having the ability to perceive one’s self as healthy and high functioning in older age or simply by an elevation in a person’s mood, which gives that person the chance to understand that things are better than they seemed an hour ago.  All of these things apply to a person’s self-esteem in one way or another and these studies show that exercise helps to put a positive spin on each of them.

This spinach salad tastes amazing! Spinach is an extremely nutrient-dense food, so you’ll be fueling up on important vitamins and minerals as well as healthy fiber. The recipe calls for raspberry vinegar, which is a flavorful and refreshing alternative to traditional, oily dressing. The fruit and nuts add flavor, fiber and healthy fat. 

Servings: 8 

Here’s what you need:

• 8 cups cleaned spinach leaves
• 3 oranges, peeled, sliced and quartered
• 2 cucumbers, peeled sliced and quartered
• 1/8 cup macadamia nuts, coarsely chopped
• 1/8 cup sunflower seeds
• 2 Tablespoons poppy seeds
• 1 cup strawberries, sliced or whole raspberries
• 1/2 cup white balsamic raspberry blush vinegar

1. Combined the spinach, oranges, cucumbers, macadamia nuts, sunflower seeds, poppy seeds and strawberries in a bowl.
2. Add the vinegar and toss well.

Nutritional Analysis: One serving equals: 99 calories, 3g fat, 14g carbohydrate, 2.6g fiber, and 3.5g protein.

Call today for a free body consultation!

Email: Pumpstrainingandpilates@gmail.com

Phone: 219-548-3480

Web: Pumpsfitnessinc.com

Use Stage Training To Increase Your Cardio

Of the different components that make up a total physical fitness program, cardiorespiratory endurance is probably the most misunderstood and underrated.  Many people incorrectly assume that cardiorespiratory training is synonymous with aerobic training; such as jogging or cycling at a moderate pace for extended periods of time. This misunderstanding can delay or even prevent individuals from achieving attainable fitness-related or sport-specific goals.

The most common goals of performing cardiorespiratory training are the following.

• To improve performance. A primary purpose of training is to delay the onset of fatigue during competition; no matter if it’s a pick-up game of basketball, 10k race, or completing a marathon.
• To reduce mental anxiety. With fatigue comes a loss of concentration and confidence, critical components to performance.
• Weight management. Proper cardio can help with the goal of weight loss and weight maintenance.

If the goal is to improve stamina and muscular endurance, then overloading is necessary. The body must be presented with a workload that challenges its current fitness state. This increased workload will cause fatigue and, with the proper recovery, will eventually yield cardiorespiratory improvements. If the workloads are of the right magnitude (i.e., slightly more than the body’s current capabilities), then the body must adapt to be prepared for the next time such a demand is placed on the body. With this in mind is it easy to understand that cardiorespiratory training is much more than jogging at a moderate pace for extended periods. 

Stage Training

There are many  methods for introducing overload into a training program to improve cardiorespiratory fitness such as  circuit training and interval training. No matter which method is used, you should always keep your physical capabilities in mind to ensure your safety.

Stage I

If you are new to cardiorespiratory exercise you will need to develop a baseline level of aerobic fitness to avoid overtraining and exhaustion. You should start slowly and gradually work up to 30 to 60 minutes of continuous aerobic exercise. Once you can maintain a stage I intensity for at least 30 minutes two to three times per week  you should  be ready for more intense cardiorespiratory exercise such as interval training.

Stage II

Stage II is for individuals with low-to-moderate cardiorespiratory fitness levels who are ready to begin training at higher intensity levels. Stage II is the introduction to interval training in which intensities are varied throughout the workout.Stage II differs from high-intensity anaerobic interval training in that it uses more moderate to challenging work intervals (i.e., running, not sprinting) with varying lower-intensity recovery periods (i.e. light jogging). As a general rule, intervals should start out relatively brief with a work-to-rest (hard-to-easy) ratio of 1:3 (i.e., 1-minute interval followed by a 3-minute recovery). 

Stage III

This stage is for the individual who has a moderately high cardiorespiratory fitness level base. Stage III is a form of high-intensity interval training involving short, intense bouts of exercise (i.e. sprinting), interspersed with active bouts of recovery (i.e., light jogging). You should take the necessary time to build cardiorespiratory efficiency through stage I and II training before progressing to stage III training. 

Using an approach such as the three-stage cardio training model will help individuals achieve optimal levels of stamina necessary to achieve their fitness and sport-specific training goals in a safe and efficient fashion.

Albacore Lettuce Wrap

Tuna is one of those healthy items that's found in the inner aisles of the grocery store-so venture down the aisle and pick out white albacore packed in water. This is an ultra-healthy meal that is high in protein and low in fat.
Yield: 2 servings 

Here's what you need...

• 1 can albacore chunk tuna, packed in water 
• 2 Tablespoons finely chopped white onion 
• 1/2 red bell pepper, finely chopped 
• 1/2 yellow bell pepper, finely chopped 
• 1/2 apple, finely chopped 
• 2 Tablespoons nonfat mayonnaise 
• 1 Tablespoon nonfat ranch salad dressing 
• 1 teaspoon dried dill 
• 4 large lettuce leaves, washed 
• Pepper to taste

1. Combine the tuna, onion, bell pepper, and apple in a medium bowl. In a small bowl mix the mayonnaise, ranch dressing and dill. 
2. Add the mayonnaise mixture to the tuna and mix until well combined.
3. Arrange the lettuce leaves on two plates, and fill with tuna. Garnish with a dash of pepper.

Nutritional Analysis: One serving equals: 124 calories, 1.5g fat, 13g carbohydrate, 2.7g fiber, and 14g protein. 

Call today for a free body consultation!

Email: Pumpstrainingandpilates@gmail.com

Phone: 219-548-3480

Web: Pumpsfitnessinc.com

Do you need to be gluten free?

This topic is sure to cause some strong opinions and sharing of stories of how a gluten-free diet has changed someone’s life. The goal here is to share some of the details regarding gluten, who really needs to cut gluten from their diets, and the challenges that accompany a gluten-free diet.

Gluten is a protein found in wheat, barley, and rye (1). Oats also contain similar protein complexes, but their classification is a bit in the gray since most oats are cross-contaminated with gluten by the time they reach the consumer due to harvesting and processing methods. While there are some oat products available that have avoided cross-contamination, vigilance and a deeper inquiry into the product is key for those with a sensitivity to gluten. Some of the more common ingredient key words that may indicate they contain gluten, beyond wheat, barley, rye, and oats, include brewer’s yeast, bulgar, durum, faro, hordeum vulgare, kamut, malt, secale, seitan, semolina, triticale, and triticum vulgare (2-3). You may also have to connect with manufactures to see if their natural flavorings, colorings, thickeners or emulsifiers contain gluten (3). Keep in mind that product recipes change, so check the ingredient labels regularly.

The U.S. Food and Drug Administration (FDA) does not currently have a standardized definition to regulate the “gluten-free” claim seen popping up on product labels across store shelves, even on products that were never a concern for the presence of gluten (4). The FDA is also questioning the “gluten- free” label claim and how it effects buying choices when compared to other products with the same ingredients but not labeled gluten-free. Are your personal buying choices swayed into thinking the product labeled gluten-free is healthier? Hopefully gluten-free is not taking us down the same consumer choice manipulating paths as sugar-free, reduced-fat, high-protein, and high-fiber labels have.

Who needs to avoid gluten? For those with the autoimmune disorder called celiac disease, avoiding gluten is essential. Affecting anywhere between 1 out of 100 to 1 out of 500 people worldwide, celiac disease involves the inability to digest gluten (1,5). When intestinal villi are exposed to gluten they become inflamed. If left untreated, this can cause flattening of the villi in the intestine, leading to a mal-absorption of nutrients, including iron, vitamin D and calcium (1,6). A lack of iron can lead to anemia and a potentially adverse impact on physical and mental functioning, while the low levels of calcium and vitamin D can lead to osteoporosis and poor bone health (6-7). The only effective treatment for celiac disease is following a life-long gluten-free diet.

A more controversial gluten challenge is gluten sensitivity or gluten intolerance. So far there hasn’t been a definitive agreement on whether it is a medical condition or not. The symptoms of gluten intolerance and celiac disease are almost identical. Not to debate with the medical experts on its condition status, those who receive negative results on celiac disease screening test typically find a gluten-free diet helps relieve their symptoms.

“Many consumers follow a gluten-free diet whether they are or are not allergic to gluten. From a nutritional standpoint, there is no reason not to eat gluten if you’re not “gluten sensitive or allergic.” I recommend all of my clients get tested if they are having GI issues before following any specific diet.”  Courtney Walberg, RD, NASM-CPT

Luckily for most of us there is not a serious medical reason to restrict gluten from our diets. Removing gluten-containing foods can be a convenience challenge, and as with most restrictive diet plans, there is a high failure rate. Many of the processed, packaged foods that we rely on contain gluten. If going gluten-free, focus on replacing these carbohydrate-rich convenience foods with gluten-free alternatives containing rice, corn meal, potatoes, nuts, and of course, fruits and vegetables (6). Many people without celiac disease feel better by removing over-processed foods, gluten containing or not, from their diet. For those with celiac disease, working with a registered dietitian is essential to make sure they are getting the nutrients they need and identifying potential sources of gluten, including those found in some nutritional supplements and medications.

By: Stacey Penney NASM CES, PES, FNS

Call today for a free body consultation!

Email: Pumpstrainingandpilates@gmail.com

Phone: 219-548-3480

Web: Pumpsfitnessinc.com

The ONLY fitness lesson you need

Are you working towards a specific number on the scale? Or are you hoping to fit into a certain size dress or jeans? While having this goal is great, it will NOT ensure your success.

Think about how many people you know who have had a specific number that they wanted to reach. You are probably one of them. This number might have been posted up on a sticky note on the fridge, reminding you to watch what you eat and consistently make it to the gym. Maybe this number was updated and recorded everyday, to enforce accountability.

How long did that last? A week? Two weeks? Statistics dictate that it likely didn’t last longer than a few weeks until that “goal number” began to fade from your life. Then you took it down off the fridge, or you stared at it defiantly as you reached for the off-limits food. You began to look at your goal number as an adversary rather than something good.

I’m going to clue you in to the ONE AND ONLY lesson that you need to know when it comes to fitness, fat loss, and achieving any goal. Listen up; this one is worthwhile.

IT’S NOT ABOUT REACHING A NUMBER.

This may go against everything you’ve come to believe about achieving a goal, but then, your techniques haven’t exactly been working. The number that you’re hoping to magically be one day doesn’t matter one bit, and here’s why…

IT’S ABOUT LIVING IN THE MOMENTUM.

Can you remember how it felt the last time that you ate clean, exercised hard and got adequate sleep for a few consecutive days? A feeling of momentum came over you, didn’t it? There was a buzzing in your cells and a rhythm in your pace. You felt alive, you felt sexy, and you felt empowered. Never mind that you weren’t yet at your goal number, you were headed there!

Getting down to your goal weight, and fitting into your goal size, is the direct result of living in that state of momentum for an extended period of time. You see, the momentum can be felt immediately, once you start eating clean, exercising hard and taking care of your health, whereas that “goal number” simply can’t be felt until it is achieved, and so it’s not as powerful a motivator.

My challenge and advice to you is to find the joy of living in the momentum, and keep that momentum going until your goal number is achieved. Focus only on the momentum, not on the number.

Fitness is a way of life. Being lean is a lifestyle. Neither of which can be had by going about it halfheartedly.

You have to become the momentum.

Call or email me today and we will get your momentum started on the exercise program that will reshape your body once and for all!

Reasons Why Sugar Ruins Your Health

Have you forgotten how terrible refined sugar is for your body? Despite being well-known as the most fattening ingredient, most of us still eat it everyday! Here’s reminder of why sugar ruins your health:

•              Sugar contributes to obesity

•              Sugar suppresses the immune system

•              Sugar causes hyperactivity and anxiety

•              Sugar consumption contributes to disease

•              Sugar interferes with absorption of minerals

Easy Green Bean, Egg and Quinoa Salad

Here’s a tasty way to eat your green beans – tossed with quinoa, sliced plum and topped with hard boiled egg. This type of salad, where the base is a steamed vegetable and protein is added on top, makes a phenomenally fit meal that will help get you to your fitness goals faster than ever. Enjoy!

Servings: 4

Here’s what you need…

•              1 cup cooked red quinoa

•              2 cups green beans, steamed and cut into 1 inch pieces

•              1 ripe plum, thinly sliced

•              2 hard-boiled eggs, sliced

•              2 teaspoons sesame oil

•              2 Tablespoons fresh lime juice

•              ½ teaspoon sea salt

•              ground black pepper

Instructions:

1              Combine the quinoa, beans, plum and egg in a large bowl.

2              Drizzle with the sesame oil, lime juice, salt and pepper. Mix well and enjoy!

Nutritional Analysis: One serving equals: 225 calories, 7g fat, 270mg sodium, 31g carbohydrate, 5g fiber, and 10g protein

Call today for a free body consultation!

Email: Pumpstrainingandpilates@gmail.com

Phone: 219-548-3480

Web: Pumpsfitnessinc.com

Client Spotlight

SPOTLIGHT ON…… Shaun Olsen!

January 2017!!

My name is Shaun T. Olsen and you may know me, or you may know someone very like ‘me.’  I was the person who would run, but never really did it just to do it because it made me tired.  I was also the person who would never really lift weights because it made ‘my arms or legs hurt.’  However, if you told me to go play a soccer game or something, I could run for miles and not even notice it.  I know, I’m strange.

When I was younger, I was fairly active and I participated in a few sports and played the trombone in band and orchestras.  While I have struggled with weight over the years, the small level of activity helped keep me, somewhat, in shape.  However, as I got older and participated in less physical things, I started to take on a new ‘shape'.

Over the years, I tried to do some things to work on it. I’ve bought elliptical machines, rowers, a bow flex; I’ve tried diets; signed up for classes, etc... While I’ve gotten some benefit out of them, nothing has really gotten me over the hump.  Throughout all this, no matter what I did or how much I hated getting clothes at what I called ‘the FatMan Store,’ I didn’t know what to do and I just kind of gave up and started to get around 300 pounds.

Even after all the research and failed attempts at change, I never even realized that I simply didn't have the knowledge of how to really make the change.  Not too long ago though, I received an e-mail from Ian that said he was starting up a new class called the 14-day Fat Furnace. I thought I’d give it a go since I definitely had some fat to furnace.

The fat furnace was just under two months ago now, and I’ve worked with Ian since roughly 2 or 3 times a week since.  In that short amount of time, I’ve lost some weight, I feel much better, my blood pressure is consistently normal without a hint of hypertension, and my resting heart rate has gone from the medically polite version of not good to excellent.  Of course, those are the side benefits.  The big benefit is that I’ve gone down two pants sizes and a shirt size, so I got to go clothes shopping in ‘regular’ stores instead of ‘the FatMan Store!’ 

Normally at this point of starting something new I’d be frustrated by the lack of results and burned out, or close to it.  The difference now is I really like working out.  The frustration is realizing that I didn’t have to figure things out all on my own.  Just like learning a skill or trade, it is much quicker and less frustrating to have someone teach you the how and give you some hints to continue.  Working out with Ian has helped me move a huge distance in a surprisingly small amount of time. 

I am very thankful that Ian thought to send me that e-mail about the fat furnace.  If you know someone like the ‘old me,’ encourage them to find Ian, or their own ‘Ian,’ to help them move forward.  They will be immensely thankful for it!  

5 Super Fast Dinner Recipes

Most of my clients want to eat healthy – they really do – but a single detrimental factor gets in their way…they simply don’t have the time.

I get it, we all lead busy lives that leave very little extra time for healthy meal prep, but the alternative of fast food meals, frozen dinners and restaurant fare is making us lose in the battle of the bulge.

All too often I see clients exercise hard everyday, and then flush their results away with irresponsible eating. Don’t let this be you!

To get you on the fast track to quick, healthy eating here are 5 healthy meals that take only 5 minutes to prepare:

Fast Meal #1: Traditional pancakes are filled with carbs, grains and a plethora of simple sugars – not something you’d consider healthy. In fact, eat pancakes regularly and you’ll find your fitness results quickly disappear. However, this simple, wholesome, 3-ingredient pancake recipe is the exception. It’s a pancake that you’re able to enjoy without guilt.

3-Ingredient Pancakes

Here’s what you need:

•              3 ripe bananas

•              2 eggs

•              3 Tablespoons almond butter

•              ½ teaspoon vanilla extract or ground cinnamon *optional

1              Mash the bananas in a bowl (or blend in a food processor). Add the eggs, almond butter and flavor additions. Mix until smooth.

2              Preheat a griddle or skillet. Lightly grease with coconut oil. Pour the batter in ¼ cup scoops.

3              Once you see bubbles form, flip and cook the other side until golden.

4              Serve with fresh fruit.

Fast Meal #2: Tuna is a wonderful fish that’s packed with muscle-building protein. However, most tuna salad recipes drowned out the benefits with a boatload of calorie-packed mayonnaise. Scroll down for a refreshing tuna salad recipe that, in addition to being quick to prepare, avoids the trap of high-calorie dressing.

**See below for Simple Tuna Salad and picture**

Fast Meal #3: Yogurt has often been advertised as a healthy, guilt-free snack or meal replacement. This always bothers me because I know just how many simple carbs and sugars most flavored yogurts contain. Many people are deceived into thinking that the creamy, fruit flavored snack will help them lose fat, while it does just the opposite. Here’s a recipe for a creamy, fruit flavored snack that is actually packed with protein and free of fattening sugars.

Creamy Protein Mousse

Here’s what you need:

•              1 cup chopped fruit

•              1 (13.5oz) can coconut milk, full fat (chilled in the fridge overnight)

•              1 teaspoon vanilla extract

•              1 frozen banana, peeled

•              1 Tablespoon coconut oil

•              ¼ teaspoon almond extract

•              ½ cup stevia-sweetened vanilla protein powder

1              Chill the can of coconut milk in the fridge overnight. Do NOT shake the can up at all! Carefully turn the can over and open from the bottom. Drain out the liquid and scoop the white cream into a food processor. Discard the liquid.

2              Throw all of the ingredients into a food processor. Blend on high until creamy. Enjoy chilled.

Fast Meal #4: Breakfast is the most important meal of the day, and not only because it’s the meal that breaks your overnight fast. What you decide to eat for breakfast sets the tone for the rest of your food decisions for the day. A donut or breakfast sandwich grabbed from a drive thru will set you up to eat junk for the rest of the day. On the other hand, a wholesome, nutritious breakfast will get you geared up to eat good-for-you foods all day long. This quick breakfast recipe is packed with amazing, natural flavor as well as protein-filled eggs to power your day.

Zucchini Egg Scramble

Here’s what you need:

•              1 teaspoon olive oil

•              1 zucchini, thinly sliced

•              2 Tablespoons green onion, chopped

•              2 Tablespoons chives, chopped

•              1 teaspoon fresh rosemary, minced

•              2 organic eggs

1              In a small skillet place the olive oil over medium heat. Add the zucchini, green onion, chives and rosemary. Cook until the zucchini is lightly browned on both sides.

2              Crack the eggs into the skillet and continue to cook, mixing, until the eggs are set. Remove from heat and enjoy immediately.

Fast Meal #5: I’ve saved the best for last, in this list of 5 Fast Meals. There was a time when most people would turn their nose up at the idea of a salad being a meal, but times are changing, and we are now more aware than ever how traditional meals are too heavy and lead to obesity. I’d like you to consider a ‘Everything Salad’ to be the perfect, quick and guilt-free meal. Sure, there are plenty of ways to take a salad and make it fattening, but that’s not what we want to do. By taking a big bowl of fresh greens and topping it with lean protein, colorful veggies and a light, homemade dressing – you’ve got yourself the perfect meal!

Everything Salad

Here’s what you need:

•              Dark leafy greens (spinach, arugula, kale)

•              Lean protein (chicken, turkey, lamb, hard boiled egg)

•              Colorful veggies, chopped (bell peppers, tomatoes, zucchini)

•              Fresh Herbs (basil, rosemary, oregano, mint)

•              Homemade dressing (see recipe below)

1              Raid your fridge for fresh, organic produce and lean, cooked protein. Add in some fresh veggies and chopped herbs and mix together with a simple, homemade dressing. There you have it, the perfect meal!

While eating healthy, nutritious meals is awesome, don’t forget that exercise is half of the battle when it comes to getting and staying fit. Call or email me today and we will get you started on the exercise program that will reshape your body once and for all!

Motivation: Your Reason Why

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.

Simple Tuna Salad

Here’s a simple and light version of tuna salad. It cuts out high-calorie mayonnaise and adds some chopped fruit and vegetables to really liven it up. This is a great recipe to enjoy as you journey towards your fitness goal.

Servings: 4

Here’s what you need…

For the salad:

•              1 green apple, chopped

•              2 green onions, tops only, chopped

•              ¼ cup fresh parsley, chopped

•              2 cans albacore tuna, in drained

•              1 Tablespoon dijon mustard

•              ¼ cup coconut oil, melted

•              ¼ cup red grapes, halved

•              sea salt and pepper to taste

Instructions:

1              Mix all of the ingredients in a large bowl and serve immediately. I like to serve this salad in large butter lettuce leaves, or scooped onto avocado halves. Enjoy!

Nutritional Analysis: One serving equals: 222 calories, 16g fat, 9g carbohydrate, 19g fiber, and 14g protein.

Call today for a free fitness consultation!

Email: Pumpstrainingandpilates@gmail.com

Phone: 219-548-3480

Web: Pumpsfitnessinc.com