7 Ways To Crave Less Sugar

If I were to award a single food item with the title of ‘Fastest Way To Pack On The Pounds', hands down the winner would be refined sugar.

We have been eating more and more sugar over the past 200 years, which has led to rising obesity numbers. Back in 1822 the average person ate only 6.3 lbs of sugar per year, compared to 130 lbs of sugar in 2012. That's more than 20 times as much sugar in our modern diet! No wonder we are bigger than ever…

One of the reasons that your diet is filled with so much sugar is that some form of refined sugar is included in virtually every single processed food. This is yet another reason that it's important to cut those processed and packaged convenience foods out of your diet.

Cutting sugar from your diet is easier said than done. Once it is a part of your daily diet, cravings strike, causing you to eat it even more frequently. But there is hope.

Here are 7 Ways To Crave Less of that Sugar that you're eating that's killing your results and keeping you from attaining your goal weight:

1) Eat More Protein
A diet rich in protein keeps you full, satisfied and less likely to crave sweets. A great way to make sure that you are getting enough is to plan each meal and snack around a protein. Plan breakfast around eggs, lunch and dinner around baked chicken breast, and make snacks hard boiled eggs or baked meatballs.

2) Avoid Artificial Sweeteners
One of the biggest fitness myths out there is the idea that calorie-free, artificially sweetened beverages don't impact your fat loss results. Sorry to be the bearer of bad news, but the truth is that the diet soda you're sipping is making it harder for you to reach your goal weight. While the diet soda itself doesn't contain calories, it has been proven to cause cravings for sugary foods. Put down the diet soda and instead pick up a refreshing bottle of spring water.

3) Steer Clear Of Saboteurs
The sad truth is that people in your life will try to sabotage your low sugar diet. You'll run into that pushy person at the office who insists that you eat a donut, the well-meaning family member who dishes you up a bowl of ice cream, and the friend who comes over with a plate of her home-baked cookies. The best avoidance strategy is to sincerely thank the sugar-pusher for their gift, tell them you wish you could eat it, and then blame me – your trainer – as the bad guy who says that you need to cut back on sugar.

4) Try Dark Chocolate
For those moments when your sweet tooth is relentlessly badgering you for something sweet, ditch the super-sugary candies and stick with a small square of very dark chocolate. Chocolate that is 70% or higher in cocoa content should be the only candy that you keep on hand. The benefit of the cocoa, in addition to the lowered sugar content, makes dark chocolate an occasionally justifiable treat.

5) Stick With Fruit
What's sweet, colorful and comes in hundreds of flavors? Organic, seasonal, fresh fruit, of course! As you remove refined sugar from your life, feel free to add in some natural sugar by way of fresh, local fruit. It's amazing how satisfyingly sweet fruit is – it's truly nature's candy.

6) Change Your Palate
As you begin to limit your intake of refined sugars, you'll find that your tolerance for sugar decreases. This means that something that didn't taste sweet before – say a green apple – now has uncanny depths of sweetness. What's happening is that your sweet receptors are becoming more finely tuned, now that you're not overwhelming your palate with sickly-sweet refined sugar.

7) Workout Like You Mean It
A regular, challenging exercise routine will not only get you into amazing shape, it also reduces your cravings for sugar. The endorphin rush brought on by vigorous exercise is an even more powerful feel-good-feeling than the pleasure gotten by indulging in sugary foods.

Make challenging, consistent exercise a part of your life.

Beef 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. Feel free to sub in ground beef for the minced beef if desired.  Servings: 6 

Here’s what you need…

• 2 lbs minced, grass-fed beef
• 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 beef 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 beef sauce and a sprinkle of parsley. 

Nutritional Analysis: One serving equals: 255 calories, 7g fat, 9g carbohydrate, 2g fiber, and 33g protein. 

Contact us for your free Fitness Consultation!

Email: Pumpstrainingandpilates@gmail.com

Phone: 219-548-3480

Web: Pumpsfitnessinc.com 

5 Moves For Sculpted & Toned Legs

Legs are one of the most common problem areas that clients complain about. 
To tone and sculpt your legs, incorporate the following five exercises a few times a week and see the difference they make. Stick with it and you'll be showing off those legs in no time.

Tone Your Legs Move #1: The Squat
A properly done squat is a powerhouse of an exercise. In one movement you work your glutes, hips and thighs. Talk about hitting all the problem areas!

Here's how to do a proper squat. Position your feet shoulder-width apart. Keeping your back straight, core tight, and chest up, squat down like you're going to sit in a chair. Bend at the knees until your thighs are parallel to the floor, keeping your knees from extending past your toes. Hold this position, and then exhale as you stand back up. Repeat for 20 repetitions without resting. As your endurance builds, feel free to add resistance by holding weights at your sides.

Tone Your Legs Move #2:  Curtsy Lunge
This move is a little more complicated but worth the effort. It works your abs, buttocks, and legs—including your inner thighs.

To do the carving curtsy, first stand up straight with your arms bent and hands by your chest. Lunge back and to the right with your left leg so your left foot lands behind your right foot, to the right of your body. Bend both knees to a 90-degree angle, as if you're performing a curtsy. Swing your left arm forward and up and your right arm back by your right side. Then stand up straight, lifting your left knee out to the side and tap your left knee with your left hand. Do 20 reps on each leg then repeat on the other side.

Tone Your Legs Move #3: The Mountain Climber
This rocking leg exercise mimics the movement of climbing a steep mountain. The faster you move your legs, the more of a cardio workout you'll get as well.

Get into a push-up position: hands and toes on the floor holding up your body. Holding in your abs, lift your right foot, and bring your right knee toward your chest. Tap the floor with your right foot, and then extend your leg back to starting position. Repeat with your left leg, bringing your left knee up toward your chest and tap the floor. Return to start position. Repeat with both legs for 20 repetitions.

Tone Your Legs Move #4: The Lunge
The lunge is arguably the best leg exercise, as it works pretty much every leg muscle as well as your buttocks. There are quite a few variations to the simple lunge, but to do the basic lunge, stand up straight and tighten your core.

Step forward several feet with your right foot, lightly landing heel first. Bend both legs down until bent at 90 degrees (never more) and your left knee is about an inch above the floor. Your knee shouldn't extend further than your toes. Keep your body upright, tighten your core and work to keep your balance by not wobbling from side to side. Lift your body up and bring your hips forward until you're standing straight. Repeat on the other side, lunging forward with your left foot. Complete 20 lunges per leg.

Tone Your Legs Move #5: The Step-Up
Step-ups are great because they mimic movements you perform in daily life. This exercise works your legs and also gets your heart pumping. When you step-ups you can hold a dumbbell in each hand to increase resistance. In addition, you'll need some sort of step such as a bottom stair, sturdy box, or low stable chair.

Step up with your right foot and then bring your left foot up. Step back down, so both feet are on the floor. Repeat, stepping up first with your left foot. Continue doing this 20 times with each leg.

Incorporate these moves into your routine to tone your legs, lift your buns, strengthen your core, and to encourage healthy weight loss.

Why stop at just toning and sculpting your legs? I'm here to help you transform your entire body! Call or email today to get started on a specialized fitness plan that's designed to quickly shape your body.

Diet Matters Too
Don't forget how much your diet matters when it comes to getting your legs into amazing shape. In addition to the exercises outlined above, incorporate these diet tips into your routine: Eliminate processed snack items from your diet. Cut down on the amount of grains you eat each day. Include lean protein with each meal. Fill your plate with colorful, nutrient-dense veggies. Enjoy fresh fruit as dessert, instead of sugar-filled items.

Beef and Broccoli Dinner

Here's a delicious weeknight dinner recipe that's quick to throw together. With lots of fiber and protein, this is the type of meal that will help make your fitness goals a reality. Servings: 6 

Here's what you need...

• 2/3 cup coconut aminos or low-sodium soy sauce
• 1 1/2 Tablespoons fresh ginger, minced
• 4 garlic cloves, minced
• 1/2 cup filtered water
• 1/3 cup pure maple syrup, grade b
• 3 Tablespoons arrowroot starch
• 2 Tablespoon Olive oil, divided
• 1 bunch green onions, chopped
• 4 cups organic broccoli, cut into small pieces
• 1.5 lbs grass-fed flank, skirt or minute steak, cut into very thin strips

1.    In a medium bowl combine the coconut aminos, ginger, garlic, water, syrup and arrowroot. Set aside.

2.    Heat 1 tablespoon of the olive oil, on high, in a large skillet or wok. Add the green onions and broccoli, saute for 5 minutes. Remove from skillet.

3.    Heat the remaining 1 tablespoon of olive oil and stir-fry the steak until almost done, about 4 minutes.

4.    Return the veggies to the skillet and add the sauce. Heat until the sauce boils and thickens, about 3 minutes. Serve and enjoy.

Nutritional Analysis: 371 calories, 14g fat, 684mg sodium, 15g carbohydrate, 2g fiber, and 34g protein 

What are you waiting for? Begin your body transformation today by reaching out to me. Email or call to get started today.

Email: Pumpstrainingandpilates@gmail.com

Phone: 219-548-3480

Web: Pumpsfitnessinc.com 

CLIENT SPOTLIGHT...APRIL 2017!

SPOTLIGHT ON……  Judy Relinski!

April 2017!!

My name is Judy Relinski. I have been with Pumps Fitness for a total of a year.  Prior to joining Pumps Fitness I had under went several abdominal surgeries the last one being the worst. My emotional and physical states were by far at their worst.  After searching the internet for a fitness studio that could help me I came across Pumps Fitness.  I called and made an appointment with Ian and Michelle. They talked with me about my issues and suggested I try Pilates Reformer with Mary as my personal trainer.  This was a total relief for me that someone would be able to help me.

Mary is such a special person to me.  After being with her for sometime now, she has guided me to better body position, strength, tons of knowledge about my body and a much better emotional state. I can honestly say that my decision to join Pumps Fitness was the smartest decision I made for myself. It is hard work but the benefit of having a  trainer like Mary watching, guiding and challenging me has been a great experience.

For me staying fit is a big commitment and hard work, but Mary has made this journey a great one. I would recommend Pumps Fitness to anyone.