Wondering how to get those six pack abs? I have the answer!

A toned, lean stomach is the ultimate sign of a fitness plan that's working.

It's also one of the hardest things to achieve.

Maybe you've given up on your abs after doing thousands of crunches only to see zero results.

It's time that you forget everything you've heard about how to sculpt your abs. The truth is that crunches simply won't give you a six-pack. Ever.

Doing crunches with the hope that it will turn your midsection into a washboard is to operate under the most widely held fitness myth. You know, that spot reducing myth. Here's the truth: training one area of your body will not specifically burn fat from that area.

Even those who have heard that spot reducing is a myth often still train as if it is true. So here's the hard truth that you need to face: Doing crunches will not magically make your tummy shrink, it will not cause your muffin top to melt away, and it will not give you washboard abs.

Only a reduction in body fat will do that for you.

So want the secret to great abs? The secret to great abs is a combination of fat burning cardio, resistance training, and clean eating.

Weight loss is not reserved only for the people you see on the Biggest Loser or on exercise equipment infomercials. You can do it too.

So is your current routine getting you closer to that six-pack, or have you simply been burning time? Answer the following two questions to find out...

How many times per week do you exercise? If you answered with anything less than 4 times a week then that's the first thing getting between you and streamline abs. What is a fat burning workout? A routine that incorporates intense cardiovascular training with challenging resistance training. Does this describe what you do?

Walking on the treadmill for 30 minutes at a comfortable pace isn't a fat blasting routine. Neither is a leisurely, not-a-drop-of-sweat 20 minutes on the elliptical machine. The truth is that exercising smart allows you to dramatically increase your results while spending less time in the gym.

Cardio exercise is most beneficial when done at an effective level of intensity. This doesn't mean that you should be out gasping for air. It does mean that you need to dig down and push yourself. Every time.

Resistance training is the second vital part to a workout that burns fat. This means working your major muscle groups against resistance in a way that challenges you and stimulates your metabolism. The key here is to find the right intensity and to keep each muscle group guessing.

Do you eat clean? Diet is the number one reason that most people don't have great abs. If your diet is out of control then your abs will be too. To trim your waist, start by trimming the junk out of your diet, regardless of how hard you exercise.

•              Don't eat too much. Do you know approximately how many calories you eat each day? The best way to find out is to record every single thing that you eat for a few days. Take those numbers and do an evaluation.

•              Cut out the junk. While this may seem obvious, your definition of "junk food" may need to be updated. Start with anything that contains sugar. Refined sugar is one of the biggest ingredients in the junk food world—it is found in soft drinks, blended coffee drinks, cookies, cakes, packaged snacks, and other sinfully sweet treats. Processed fat is another monster to avoid. As a rule of thumb, view all processed or refined items as junk food, and kick them to the curb.

•              Eat when hungry. You've been told to never let your metabolism "crash" by going hours without eating, but it turns out that all-day snacking may be counter-productive. Instead of trying to schedule meals and snacks for certain times throughout your day go with how your body feels. If you are hungry then have a small, protein-based snack. If you aren't hungry then don't force a snack on yourself in the name of fueling your metabolism.

Now you know why simply doing crunches will not get you the abs of your dreams. While it is important to exercise your abs a couple of times a week, don't expect fat to fall of that area after thousands of crunches.

If you seriously want to flatten and sculpt your waist in time for the summer then all you have to do is decide that you really want it. Commit to yourself. You deserve it.

The truth is that lifestyle changes aren't easy to make and that change won't happen 

If you never give up then you won't fail. Each day is a new chance to start over. Begin each day with the resolve to make your new healthy lifestyle a priority. Results will soon follow.

BAKED AVOCADO AND EGG

Who knew you could bake avocado? It makes a fun little boat for half of a scrambled egg. Enjoy for as a nutritious, on-the-go breakfast or snack. Servings: 2

Here’s what you need…

• 1 organic avocado, halved with pit removed
• 1 egg
• salt, pepper, and your favorite seasoning – I used Fajita Seasoning

1. Preheat the oven to 425 degrees F. Flip each avocado side over and slice off enough of the rounded skin so that it can sit flat when the fleshy side is up.
2. Place the avocadoes, fleshy side up, in a baking pan. Crack some salt into each hole. Whisk the egg in a bowl, divide it between the avocado holes.
3. Sprinkle with salt, pepper and the seasoning of your choice.
4. Bake for 16-18 minutes, until the egg has fully set. Eat with a spoon and enjoy!

Nutritional Analysis: One serving equals: 176 calories, 15g fat, 35mg sodium, 8g carbohydrate, 8g fiber, and 6g protein 

Call today for a free fitness consultation!

Email: Pumpstrainingandpilates@gmail.com

Phone: 219-548-3480

Web: Pumpsfitnessinc.com 

Wondering what is the best time of day to exercise?

An early morning workout may help you to kick-start your day, but what about a mid-day or late-evening workout? Are all workout times equally effective? What time should you choose for to achieve your best results?

Here are some tips for finding your own perfect time to work out:

Find your ‘optimal performance window’ 

We’re all individuals, and our bodies have a natural rhythm formed through a combination of habits and routines. Some people are morning people and others are slow to get going regardless of what time they went to bed the night before. When it comes to physical fitness, your body has an optimal window when it performs at it’s best. To find your own perfect workout time, listen to your body and make notes after your workouts.

Having energy and feeling good is essential if you want to have a successful workout. To find your optimal performance window, do an evaluation over a few weeks and ask yourself one key question: when do feel you have the most energy? Early morning, before lunch, mid afternoon or later…

Are you a morning person?

Morning workouts are great because this is a time when your body is fully rested, your nervous system is firing on all cylinders and your mind is fresh. It makes sense that if your muscles are well rested then you will be able to push a little bit harder in the gym.

Morning workouts are perfect if…

-  You’re a morning person, try to schedule your workout in the early hours before you become tired from your daily activities. If you have a demanding schedule, fitting a fitness blast early into your day will prevent other tasks from getting in the way of your activity plans.

Morning workouts are wrong if…

-  You fall into the morning-grouch category, are slow to get moving, and feel groggy or clumsy in the early hours. Avoid putting yourself through the additional stress of a morning workout and choose a different time of the day, when you are more awake, to get active.

Top tip: Even if you aren’t a morning person, try taking a few deep breaths while you’re getting ready for your day. Adding a few light stretches to boost your circulation might help you feel more awake too.

Are you ready for an afternoon gym session?

Afternoon workouts are perfect if…

-  You get a second wind or an energy boost in the afternoon. Taking advantage of this window by getting active is a great idea! Afternoon workouts are especially effective if you tend to feel energized after performing activity – it could boost your productivity and brainpower for the remainder of the day (and it’s a great excuse to ask you boss to add an extra 10 minutes on lunch break). Consider adding a healthy late-morning snack if you want to workout at lunchtime or  in the early afternoon.  You need to fuel yourself properly to be able to keep going all day long.

Afternoon workouts are wrong if…

-   You lose most of your energy by early evening. For example, (when I had a desk job) like many working parents I would use my lunch break for workouts because other times of day impact family time. However, people who fall into this group also find that they hit a tired time at around 5-7 pm. If this sounds like you, then try an early morning or late night workout instead. Use your lunch break to enjoy a magazine or spend some quality down time with a friend. The feeling of being constantly on-the-go can cause stress which in turn could lead to late night snacking and weight gain.

Do you feel most awake in the evening?

Late night workouts are perfect if…

-  You’re a night owl who feels most alert in the evening or while the rest of the world is sleeping. If this is the case, save your exercise time for the evening hours. Remember that working towards creating a habit is essential for long-term fitness success. So, just because late-night fitness may not be overly social doesn’t mean it’s not good for you. Late evening can be a great time to exercise because it can help you to get rid of the stress from the day and unwind while taking care of your body. Ending the day with a blast of physical activity may also help you to sleep more soundly.

Late night workouts are wrong if…

-  You feel exhausted at the end of the day. In this case, rest is better than a hard training session. Performing strenuous physical activity when you are tired increases your risk of injury and you need to be alert during workouts, especially if you intend to use weights. If this is the only time you can find for exercise during the day, opt for a more gentle form of exercise such as walking or a relaxing yoga class and save your intense workouts for the weekends or times when you are more alert.

***

The perfect time to workout is different for everyone. Select the time that best suits your body and your lifestyle. Make sure to be mentally present in the moment: worrying about your next business appointment or planning your grocery list while exercising is not the best use of your time or energy. If you are pushed for time, train in shorter durations with extra focus and concentration because one consciously performed movement is better than two mindless ones.

Finally, always ensure you are adequately fueled for your chosen activity. Replenish well and rest your body after each work out for optimal results.

This is a snack I would have loved before I became a pescatarian!

Here's a great snack or appetizer to share with friends and family during holiday festivities. The nitrate-free bacon and scallops contain healthy protein that will provide usable nutrients for your day. To keep on track with your diet, stay away from appetizers that are fried or filled with carbohydrates. Servings: 12 

Here's what you need...

• 4 Tablespoons coconut oil
• 3 cloves garlic, minced
• dash of sweet paprika
• dash of salt and pepper
• 6 slices nitrate free bacon, cut in half lengthwise
• 12 fresh scallops

1. Preheat oven to 375 degrees F. Grease a baking sheet with coconut oil, set aside.
2. Over very low heat, in a small saucepan, melt the coconut oil. Remove from heat and pour into a small bowl. Add the garlic, paprika, salt and pepper.
3. Dip each scallop in the seasoned coconut oil, the wrap with bacon and secure with a toothpick. Place on prepared baking sheet.
4. Bake for 15 minutes or until the scallops are cooked through and the bacon is crisp.
5. Serve immediately.

Nutritional Analysis: One serving equals: 78 calories, 5g fat, 103mg sodium, 0g carbohydrate, 0g fiber, and 6g protein 

Call today for a free fitness consultation!

Email: Pumpstrainingandpilates@gmail.com

Phone: 219-548-3480

Web: Pumpsfitnessinc.com 

Improve Your Mood With Better Posture

Improving posture for better movement, reducing pain, and avoiding injuries are all well addressed, but what about improving posture to improve mood? Depression statistics continue to climb affecting adults and children. To a great extent depression treatment has centered on medication or behavioral therapy without much focus given to movement, or more specifically to posture, but that is beginning to change.

One study evaluated energy levels, a proposed indicator of depression, on body posture. University students were asked to rate their general depression and subjective energy levels, and were then randomly divided into two groups. One group was required to walk in a slouched position, the other to skip with a swinging cross-arm action.

After their initial activity, they each ranked their subjective energy level, then switched activities, and once again ranked their energy level. Not surprising, skipping significantly increased their energy level and the slouched walking decreased energy levels. Imagine yourself skipping, swinging your arms, head up – did your energy level change just thinking about skipping? These students reported that skipping not only made them feel more energetic, but happier, more positive, and even evoked happy childhood memories, whereas the slouched walking made them feel sad, lonely, isolated, sleepy, or even “zombie-like”.

Positive thoughts and feelings are easier to create in an upright position. Even evaluating the mood of a stick figure can be impacted by its posture. A straight, upright figure is judged as having the most positive mood while a figure displaying a bent over position with forward head and shoulders is rated as having the most negative emotions. With our overall decrease in physical activity and increased amount of time spent sitting hunched over our computers or personal devices, this “depressed” posture is where we spend so much of our time.

So “keep your chin up”, it is not only a sign of good posture, it might just improve your mood.

Here’s a tasty way to serve up fresh green beans. Smokey bacon and tangy mustard give these tender-crisp green beans memorable flavor. This side dish pairs perfectly with steak or chicken on the grill or alongside a lettuce wrapped burger. Enjoy! 

Servings: 6 

Here’s what you need…

• 2 lbs green beans, trimmed
• 6 slices bacon
• ½ cup yellow onion, sliced
• 2 Tablespoons apple cider vinegar
• 2 Tablespoons whole grain mustard
• ½ teaspoon sea salt
• ¼ teaspoon black pepper

1. Bring a large pot of water to boil. Add the green beans and cook for 5 minutes. Drain the beans into a colander and place under cold water for 20 seconds. 
2. In a large skillet, cook the bacon until crispy over medium-high heat. Remove the bacon from the skillet, leaving the bacon drippings, and chop into 1-inch pieces. 
3. Return the skillet to medium-high heat and cook the onions in the bacon drippings for 5 minutes, or until tender. Reduce the heat to low and add the vinegar, mustard, salt and pepper, stirring until fully combined. Add the green beans and the bacon pieces and mix well. Serve and enjoy!

Nutritional Analysis: One serving equals: 158 calories, 8g fat, 12g carbohydrate, 6g fiber, and 10g protein. 

Call today for a free fitness consultation!

Email: Pumpstrainingandpilates@gmail.com

Phone: 219-548-3480

Web: Pumpsfitnessinc.com