September Spotlight

SPOTLIGHT ON……  Bill Bernacky!

September 2017!!

        

 

My name is Bill Bernacky and most of my good friends call me Capt. Fitness.  I fell in love with fitness & exercise after watching Arnold’s first movie “Pumping Iron” on PBS when I was 11 years old. I grow up participating in everything from martial arts, football, wrestling, basketball & swimming.  I am person who loved not just game time but the time in gym and on the practice fields. In fact, I loved fitness so much I even went to college and got my degree in Fitness & Exercise.

One might ask why would a guy with a degree in fitness need a place like Pumps Fitness?  Answer…Injury.

A life spent participating in sports, working on an Ambulance, the Fire Department and the Oil Fields have all have taken their toll on my body. I have suffered several injuries to my back throughout the years. The last injury was by far my worse, I blew out 3 discs in my back and I needed help. That’s why I reached out to Ian at Pumps Fitness. After reading Ian’s story and learning about his road to recovery I knew this was the place I needed to go to get that help.

Walking in, the first thing I saw was the Pilates equipment which I have always been curious to try and boy have I not been disappointed! The main reason for this has been working with my Pilates Instructor, Mary Olsen.

Mary is not only an outstanding Pilates instructor, but her level of personal care and knowledge of the body is second to none.  Mary took me from barely being able to stand upright, to moving pain free and able to return back to work in record time. Working with her on the Pilates Reformer and the Cadillac has put me in touch with movement patterns my body had long forgotten due to compensation from old injuries. This has been a life changing experience for me to say the least! It may sound crazy to say this…as painful as my injury was, it has turned out to be a good thing. It led me to Pumps Fitness and Mary Olsen.

I can say that Pilates will be a staple in my life from this point forward. This would have not been the case if it weren’t for my time here at Pumps Fitness. Ian and Michelle have created an environment that is inviting and comfortable to train in. There is a sense of community within the walls of Pumps Fitness that sets it apart from the other gyms and training studios.

If anyone is ever on the fence about if they can overcome an injury, weight issues, a disability, or whatever your excuse is, just remember that there are only two things in your way…fear and ego. Once you let go of both you can accomplish anything.

How To Start Running For Health and Fitness

Cardio exercise is important so let’s talk about one of the easiest ways to add an effective cardio workout to your fitness routine: running.

It’s no good just knowing about the benefits of working out and not putting that theory into practice; today I’m going to try and convince you to take up running.

I’m a big fan of running but I’m naturally a sprinter – that’s a discipline that is all about explosive power over a short distance.  Endurance running is a completely different exercise. Okay, so it still uses your legs but I think running is something that anyone can get into with relatively little equipment.  It’s also easy to start out walking and gradually ramp up – making sure you always go at your own pace.

Whether you are training for a marathon or just want to add some cardio exercise to your fitness routine, here are some simple tips to help you reach your running goals.

Equipment

The great news is that you don’t need to purchase a lot of equipment to run, although there are a few essential items that will make your journey more enjoyable:

-  a pair of running shoes that fit well

-  distance running socks

-  comfortable clothing

All these will get you started, in time you might also want to invest in a running watch and a belt that holds your water container.

Listen to your body

If you do not feel ready to run, simply walk instead. Once walking for a set time becomes easy, try to alternate between jogging and walking. Your aim should be to find a comfortable sustainable pace that feels good. Remember to stop if you experience pain. Always perform a warm up and cool down to ensure your body is prepared for exercise.

Train to time not distance

During the first few weeks of running, focus on the amount of time you are running (walking or jogging) instead of thinking about distance. Set a goal of 20-30 minutes and, once you can successfully run for the entire duration, increase your time. Looking at miles in the first few weeks can be mentally discouraging. Once you can successfully complete 45 minutes at your desired pace, map out the miles and steadily increase the distance you cover.

Understand your phases

Don’t just hit the pavement and start racking up miles, instead know that you need to form an aerobic base level by training at about a level five or six intensity out of the maximum level 10 intensity level. This is because ‘steady state training’ effectively teaches your body to burn fat as fuel. This will be important as you start to increase your distance. You can work on your speed later in your training.

Cross training

In order to become an efficient runner you must run, however adding cross training such as biking, swimming or weight training to your weekly routine will help you to get fit and will help you to avoid getting bored.

Take technique one day at a time

Pick one technique to work on each time you go out for a run. There are several things you can work on such as:

-       your foot placement; ensuring you are striking the ground between the mid and forefoot

-       your arm movement; ensuring you are staying relaxed as you pump your arms back and forth

-       your posture; ensuring you keep a strong core.

If you break down your technique one day at a time you will not be overwhelmed and, after a few weeks, you will have improved your running style.

Mix in some hills

Add some hill running or varied terrain into your program. Running up hill is a great way to build strength as it is considered the weight lifting of running. Your posterior chain muscles including the hamstrings, glutes and calves have to work harder when you are running up hill.

Pamper yourself

Make sure you dedicate some time to take care of yourself. Increasing your activity level doesn’t have to mean skipping out on your usual fun outings with friends. If you manage your time well and keep a written fitness journal you’ll find that you’re able to measure improvement. You might also want to ask a friend to join you as a running buddy or join a running club. Although running – and exercise in general – can feel addictive, make sure you make time for other activities.

Rest!

You must schedule rest days into your program to allow your muscles to adapt to the increased workload and efficiently repair themselves. One to two rest days per week are essential for great performance.

***

Now that you’ve read this, please make time to commit to some cardio exercise today. Whatever your current fitness level, you will find that getting out and moving your body will become easier. And, as an added bonus, many people find that running clears the mind.

To begin, your focus should be on improving your general fitness level in order to best prepare your body for an increased workload.  I truly believe that following a smart and simple approach to running is the best possible plan. Ensuring that you prepare your body a little bit each day is the safest and most pleasant way to train.

Chicken & Veggie Stir Fry with Mango

Eating healthy does not need to be boring! This Chicken & Veggie Stir Fry with Mango will wake up your taste buds, feed your muscles and satisfy your fiber needs, all in one delicious bowl! Meals like this, built around lean protein and veggies, are the way to eat in order to get your best fitness results possible. Enjoy! Servings: 6 

Here’s what you need…

• 1 pound organic, boneless, skinless chicken breast
• 2 Tablespoons Olive oil
• 1 clove garlic, minced
• 1 yellow onion, chopped
• 2 heads broccoli, chopped
• 2 carrots, cut in half and then into 2 inch segments
• 2 heads baby bok choy, chopped
• 1 zucchini, chopped
• 1 teaspoon fresh ginger, minced
• 3/4 cup chicken broth (divided)
• 2 Tablespoons arrowroot starch
• 2 Tablespoons toasted sesame seed oil
• 1 Tablespoons ume plum vinegar
• 1 Tablespoon coconut aminos
• 1 ripe, organic mango, peeled, pitted and chopped

1. Rinse the chicken and cut into 1 inch cubes.
2. Place the olive oil in a large skillet over medium heat. Add the garlic and onions, sauté for about 10 minutes, until soft. Add the broccoli, carrots and chicken and cook an additional 10 minutes. Add the bok choy and zucchini. After 5 minutes add 1/4 cup of chicken broth, cover, and cook an additional 10 minutes.
3. In a small bowl combine the remaining 1/2 cup chicken broth, arrowroot, sesame oil, vinegar and coconut aminos. Add the seasoned mixture to the skillet, along with the chopped mango, and cook for another 5 minutes, stirring constantly until the mixture thickens.

Nutritional Analysis: One serving (without rice) equals:  243 calories, 11g fat, 675mg sodium, 15g carbohydrate, 4g fiber, and 19g protein 

CALL FOR YOUR FREE FITNESS Analysis

219-548-3480
Pumpstrainingandpilates@gmail.com

Pumpsfitnessinc.com 

Are you trying to lose baby weight but find that you’re not seeing results despite your best efforts? Sometimes new moms hit a fitness and weight loss plateau and it can feel like you’ll never get back to your pre-baby body. But working smarter not harder can help you see results, so don’t despair.

 I’ve trained many new mommies who want their pre-pregnancy body back. I know it’s hard to drop baby weight and understand new moms need to concentrate on bonding with their baby. I also believe that eating right and snatching a few moments to exercise can help new moms feel more positive, reduce stress and rebuild body confidence.

Any new mom’s focus will be on developing a baby routine but it’s important to carve out time for yourself too. Otherwise as your baby reaches each milestone, you may find that you aren’t reaching your goals. With all your attention on your baby, it’s easy to neglect yourself and that can lead to you losing confidence.

I’m a positive person and I want you to be confident too!  So here are my tried and tested tips to make sure that you new moms can overcome any fitness plateau and continue to build your strength and stamina.  Whether you want more energy or would simply love to fit back into your favorite jeans, try to apply these ideas in your life.

Four ‘new mom tips’ to kickstart your fitness routine:

• Try to exercise for at least 30 minutes, five days a week and split up your workouts so that three focus on and two are strength based.
• Mix up your workouts and vary your routine. If you follow the exact same workout plan every time then your body will adapt and you’ll stop seeing results.
• Make sure you’re exercising effectively so you can perform common exercises correctly ( a personal trainer can help with that).
• Once a routine becomes easy then pick up the pace – you need to keep challenging yourself.

Many people find that the effort they put into exercising drops off over time, so try these extra tips to stay motivated:

• Add some resistance training to help build lean body mass as this will help your fitness plan be more effective.
• If you find cardio boring then choose to add some fun: pick your favorite music or train with a friend
• Try High Intensity Interval Training (HIIT)and vary your routine.

When you hit a fitness or weight loss plateau it’s time to re-address your plan and ensure it is balanced to meet your core needs and help you to achieve your goals. Remember, getting back to a level of fitness and body confidence you are happy with is not a race, so take it one day at a time.

Having a baby (or babies) changes your body in many ways and it is important to understand that you need to listen to your body. Get adequate rest and don’t stress out about your baby weight! Stress can sabotage your plan, so relax and have fun being active.

Chicken and Quinoa Dinner

Here is a simple, wholesome meal that is ready in 30 minutes – perfect for busy weekday dinners. There’s no reason to hit the take-out line when you have this quick and delicious recipe on hand. Eating simple, wholesome meals like this and exercising regularly will get you to your goal weight.  Servings: 2 

Here’s what you need…

• 1 cups cooked quinoa
• 1 tsp olive oil
• 1/2 onion, chopped
• 1 clove garlic, minced
• 1/2 red bell pepper, chopped
• 1/2 green bell pepper, chopped
• 1/2 yellow bell pepper, chopped
• 1 ear of corn, kernels cut from cob
• Handful of asparagus stalks, cut into 1 inch pieces
• 2 cups baked chicken breast, cut into small cubes
• 1 can of organic black beans, drained and rinsed
• splash of lemon juice
• splash of lime juice
• dash of salt and pepper
• splash of soy sauce
• 1/4 cup fresh parsley, finely chopped

1. Cook the quinoa and set aside. Place a large saucepan over medium heat. Add the oil, onion and garlic. Sauté for about 3 minutes. Add the bell peppers, corn and asparagus, cook until the vegetables are tender. Add the chicken and beans, cook for another 10 minutes, adding the rest of the ingredients.
2. Place a serving of quinoa on each plate and top it with the vegetable mix.

Nutritional Analysis: One serving equals: 293 calories, 5g fat, 32g carbohydrate, 4.6g fiber, and 29.4g protein.  

CALL FOR YOUR FREE FITNESS CONSULTATION

219-548-3480
Pumpstrainingandpilates@gmail.com

Pumpsfitnessinc.com 

How to take control of your body size

Do you find your body size fluctuates?  Sometimes it’s going up … and sometimes your body size is going down? 

Many people find that their body size is usually pretty steady but a long vacation, a period of intense exercise or a major life event can sometimes result in weight loss or gain.  When this happens it can lead you to feel out of control. In fact, I have a client whose body size changed a lot recently.  She is an active person  and is training to put on muscle. On top of working and her usual exercise routine, she also spends her time running around after her four lively kids! So, when she recently went on an extended vacation, she didn’t think twice about the extra exercising: her family was running around sight seeing and being active (hiking, biking etc.)…. having fun each day.  She didn’t pair the extra exercise with extra calories and her body weight dropped by about 7lbs. You may think this is wonderful news but she’s petite and losing that weight wasn’t something she was trying to do. Her body shape changed and her clothes didn’t fit properly. What she should have done was pair my calories in with her calories out.  In the back of her mind she knew this but she didn’t equally prioritize eating properly. And her sudden weight loss was accompanied with a lack of energy – the last thing she wanted!

Here are some tips to help you maintain your weight and avoid body size fluctuations – whatever is happening in your life. After all, you’ve worked hard to make sure your body is the right size for you – let’s make sure you keep the shape you want.

Plan for success

Know what you are going to do and when you are going to do it. This is important for both eating and exercising and will help you stay in control of your body size.

·      I make time for balanced meals and always keep a few healthy snacks on hand to make sure I have something nutritionally beneficial within reach – this is especially helpful when I’m rushing around.

·      I  try to make sure my minimum exercise level is set at 30 minutes a day.

With these two things I know that I can balance my calories in with my calories out. If I find myself exercising more then I can add an extra snack when I think about it – I don’t give myself a chance to forget and that means my body size will stay just right.

Be consistent

Whether you want to maintain, lose or gain weight then you need to be consistent with your eating and exercise routines. I feel like our attention spans are getting shorter but we have to give routines time to work. It’s no use doing something for a day or a week and then giving up.

At the same time, we know that a life that is the same every day would be boring. That means that if you have an extra portion of dessert one day then, no, you don’t need to jump up and start exercising to balance the calories.  You just need to say no to extra dessert the next day.

(Too often I hear people say they’re planning to miss a meal because they ate too much the day before.  It’s important to understand that even if you do slip up on your calories, you still need to consume calories later because your body needs consistent amounts of fuel. In the same way, follow a day of intense exercise with a different activity not complete laziness. For instance, the day after an endurance run consider a gentle swim.)

Balance

Don’t let changes in your life be an excuse to let your body size become something beyond your control.

I want to make it clear that you must not create a habit of thinking “I ate a donut = I must run for an hour right now” because this could create an unhealthy pattern of extremes. Exercise is not a substitute for poor nutrition and good nutrition is not a good excuse to skip your workout. These two important parts of our life work best when combined in a perfect balance. Strive to find the balance that is right for you.

Balancing your nutrition and activity level consistently will help you stay in control of your body size. And, when we feel in control, we feel happier!

Cauliflower, Kale and Chicken Sausage Bake

Here's a recipe that tastes like comfort food, but without the guilt. Kale is a nutritional powerhouse, filled with calcium, and numerous vitamins and minerals. Servings: 6 

Here's what you need:

• 1 teaspoon olive oil
• 1 yellow onion, diced
• 2 garlic cloves, minced
• 3 cups kale, chopped
• dash of salt and pepper
• Pinch of each, dried: thyme, rosemary, tarragon, and parsley
• 4 links nitrate-free, chicken sausage, sliced into half moons
• 1 head cauliflower, cut into small florets
• 1/2 cup chicken broth
• 1 teaspoon lemon juice
• 1 cup fat free ricotta cheese
• 1/2 cup Parmesan cheese, shredded and divided

1. Preheat oven to 425 degrees F. Lightly grease a casserole dish with olive oil. Place a large pot of water to boil with a pinch of salt.
2. In a large skillet over medium heat, sauté the olive oil, onion, garlic, salt and pepper, dried herbs and chicken sausage. Mix well, and then add kale. Cover for about 3 minutes, until kale gets bright green and wilted, then remove cover. Sauté for an additional 3 minutes until everything is tender. Set aside.
3. Place the cauliflower florets in the pot of boiling water. Boil for 5 minutes, then remove from heat, drain, and return cauliflower to pot.
4. Add the kale mixture to the pot as well as the chicken broth, lemon juice, ricotta cheese and half of the Parmesan cheese. Mix will over medium heat until all has been incorporated.
5. Transfer to prepared casserole dish. Top with remaining Parmesan cheese. Cover with foil and bake for 15 minutes. Remove foil and bake for an additional 5 minutes.
6. Remove from oven and serve.

Nutritional Analysis: One serving equals: 238 calories, 10g fat, 584mg sodium, 14g carbohydrate, 4g fiber, and 18g protein 

CALL FOR YOUR FREE FITNESS CONSULTATION

219-548-3480
Pumpstrainingandpilates@gmail.com

Pumpsfitnessinc.com 

19 Awesome Reasons to Exercise Today

I know it's summer and you have exciting places to go and things to do. But wait! Did you forget about your workout? Again? 

Lots of people fall off the exercise wagon during summer months due to vacations, taking care of kids home for the summer months, and other warm weather distractions. I get it, I really do, but what about all the amazing perks that you're missing out on?

 

Just in case you needed a little reminder that will motivate you to lace those shoes back up and get your workout back on, here are 19 Awesome Reasons to Exercise Today!

1. Exercise makes your clothes fit better: Consistent exercise will tone and tighten your body, and this means that your clothes will not only fit better they will also look nicer. But don't get too attached to your current clothes. Exercise ensures that soon you'll be trading those current clothes in for smaller sizes.
2. Exercise reduces your stress: Let's face it, you have enough stress in your life—so take a break. A challenging workout invigorates your muscles and leaves you relaxed and less stressed.
3. Exercise boosts your energy: Research routinely concludes that exercise increases energy levels in sedentary people. So when you're feeling fatigued, fight it with the most powerful tool available: exercise.
4. Exercise makes you stronger: Who doesn't want to be stronger? You rely on your body's muscle strength and endurance throughout each day. With consistent, challenging exercise, your body will naturally become stronger.
5. Exercise burns calories: Extra calories end up stored on your body as fat. Fight back by eliminating loads of calories with fat-blasting workouts.
6. Exercise gives you confidence: Healthy confidence is a wonderful thing to have. By exercising consistently you're able to increase your natural confidence.
7. Exercise can be fun: Don't laugh, I'm serious on this one. Whether you believe it or not, exercise can be really enjoyable. Remember how fun it was to run and jump as a child? Tap into your inner child as you find enjoyment in moving your body through exercise.

8. Exercise reduces your blood pressure: Exercise is so powerful that it has been proven more effective than medication in reducing high blood pressure. A single workout has even been shown to reduce blood pressure for the day, and consistent exercise reduces overall blood pressure.
9. Exercise tightens your problem areas: With exercise you can reduce flab on your arms, legs and waistline. So wave goodbye to the jiggles with a consistent, challenging exercise program.
10. Exercise increases your insulin sensitivity: Research continues to prove that exercise dramatically improves insulin sensitivity. Peak after-meal insulin levels have been shown to drop by more than 20 percent after as little as 3 weeks of consistent exercise.
11. Exercise improves your sleep: Exercise is your most powerful sleep aid. Tired muscles encourage your body to quickly fall asleep in order to get overnight repair work done.
12. Exercise lowers your risk of heart disease: Exercise strengthens your heart and protects it against disease. A non-active lifestyle is a huge risk factor for heart disease, so use consistent exercise as your ally against disease.
13. Exercise makes you feel amazing: Challenging exercise releases natural endorphins (happy hormones) into your bloodstream that dissolve pain and anxiety. You've probably heard of the ‘runner's high', this can be achieved by any great workout.
14. Exercise lowers your risk of diabetes: Research has shown that exercising as little as half an hour each day can dramatically reduce your risk of diabetes. If you are at risk of diabetes, or already have diabetes, use regular exercise as treatment for reversing the disease.
15. Exercise is an opportunity to meet new people: Gyms, bootcamps, workout centers and even jogging trails are all great places to connect with fun new friends. So lace up and put your self out there!
16. Exercise improves your BMI: Maintaining a healthy BMI is key in disease prevention, and exercise is the best way to keep your BMI under control.
17. Exercise increases your endurance: Don't ever get out of breath from walking up stairs or through the mall again. Your regular exercise builds up endurance for everyday activities.
18. Exercise improves your overall health: Does your doctor give you the lecture about losing weight and exercising more? Once you start exercising regularly you and your MD will see an overall improvement in your health.
19. Exercise makes you look amazing: Are you excited about the current shape and size of your body? If not, no worries. Regular, challenging exercise will work wonders on your physique. Within just a few weeks you'll start to see shape and tone in all the right places.

No more excuses this summer. You have 19 great reasons for getting back to your workouts. I'd like nothing more than to see you attain all of the above 19 benefits of exercise!

Carmel Apple Upside Down Cake

Here’s a slice of cake that won’t mess with your brain chemistry. The wholesome and lightly sweet flavor will satisfy your sweet tooth and power your day with real energy. Servings: 20 

Here’s what you need: 

Caramel Topping:

• 1/4 cup coconut oil, melted
• 1/4 cup coconut crystals
• 1/2 teaspoon ground cinnamon
• 2 organic apples, thinly sliced and chopped

Apple Cake:

• 1/3 cup coconut flour
• 1/3 cup blanched almond flour
• 1/4 teaspoon salt
• 1/2 teaspoon baking powder
• 2 teaspoons ground cinnamon
• 1/4 teaspoon ground nutmeg
• 5 organic eggs
• 2 teaspoons vanilla extract
• 1/4 cup pure maple syrup, grade B
• 1/4 cup organic, full fat coconut milk
• 2 Tablespoons coconut oil, melted

1. Preheat oven to 325 degrees F. Grease an 8×8 pan with coconut oil.
2. Caramel Topping: In a small bowl combine the melted coconut oil, coconut crystals and cinnamon. Pour into the prepared pan. Evenly sprinkle the chopped apples over the caramel.
3. In a medium bowl combine the coconut flour, almond flour, salt, baking powder, cinnamon and nutmeg.
4. In another medium bowl combine the eggs, vanilla, syrup, and coconut milk. Blend well.
5. Add the wet ingredients to the dry ones, and then slowly mix in the melted coconut oil.
6. Carefully spread the cake batter over the apples and caramel in the pan.
7. Bake for 35 minutes. Remove from oven and cool for 15 minutes.
8. Loosen the edges of the cake with a knife. Invert the cake by placing a plate over the top of the pan and then flipping it over.
9. Slice, serve and enjoy!

Nutritional Analysis: One serving equals: 105 calories, 7g fat, 44mg sodium, 7g carbohydrate, 1g fiber, and 3g protein 

CALL FOR YOUR FREE FITNESS CONSULTATION

219-548-3480
Pumpstrainingandpilates@gmail.com

Pumpsfitnessinc.com