A Year Full Of Client Spotlights

We are so grateful to be able to serve our community and help our clients live healthier happier lives. Here are the success stories of some of our clients from this year. We are looking forward to helping more of our community members achieve and maintain their fitness goals in 2018!

January-  http://pumpsvalpo.blogspot.com/2017/01/client-spotlight.html

February- http://pumpsvalpo.blogspot.com/2017/01/monthly-client-spotlight.html

April- http://pumpsvalpo.blogspot.com/2017/04/client-spotlightapril-2017.html

May- http://pumpsvalpo.blogspot.com/2017/05/monthly-client-spotlight.html

June- http://pumpsvalpo.blogspot.com/2017/06/monthly-client-spotlight.html

July- http://pumpsvalpo.blogspot.com/2017/07/july-client-spotlight.html

Sept-  http://pumpsvalpo.blogspot.com/2017/08/spotlight-on-bill-bernacky-september.html

Nov- http://pumpsvalpo.blogspot.com/2017/11/monthly-client-spotlight.html

Call For Your Free Body Transformation Analysis (219)-548-3480

Pumpstrainigandpilates@gmail.com

Pumpsfitnessinc.com  

Stop eating so quickly – 6 tips to help you slow down

When you eat fast, you tend to eat more.  If you always finish your meal before everyone else, here are my top six tips to help you slow your eating habits.

“They call me the vacuum cleaner!” one of my clients told me recently.   He’s been a fast eater his entire life.  “I grew up with six brothers and sisters – so, counting my folks, there were nine of us at the dinner table,” he told me.  “As soon as mom put the food down, we’d all scramble to get our share, and then eat it up as fast as we could – because the fastest eater had the best chance of getting a second helping before it was all gone!”  Even though he no longer has nine people at his dinner table, those old eating habits die hard.  This guy can still demolish a plate of food in seconds flat.

I’ve asked clients like this to actually keep track of how long it takes them to eat, and I’m often astonished at how much food they can put away in just six or seven minutes.  Sometimes, like my client, the eating habit traces back to childhood.  But there are other reasons we eat fast, too.  When you get too hungry, or are presented with really enticing food, you tend to eat more quickly – and to eat more.   When you finally do get the chance to eat, you’re likely to shovel it in.   And, when you’re really hungry, you’re more likely to reach for the unhealthy, high-calorie stuff, too.

Your stomach needs time to send signals to your brain to let you know that you’re full – about 20 minutes or so.  And it is a matter of time, not how much food you eat. Eating more food won’t make the signals travel any faster – there will always be about a 20 minute delay.  So you can feel full on less food – as long as you can slow your pace enough to give your body time to figure it out.  Here are some tips to help you slow your eating habits.

Improve your eating habits by slowing down

Eat in courses

Rather than sitting down with a whole plate of food at one time, try eating in courses.  Have your salad or veggies first – which will allow you to start to fill up on the lowest calorie part of your meal – then dig into the main course.  If you have limited time to finish your meal all at one time (like on your lunch break at work), then eat the main portion of your meal at lunch and save the rest for a snack, so you don’t feel pressure to eat everything quickly and at once.

Take smaller bites

The larger the bite, the faster you’re going to finish your food.  When you take smaller bites, you can make the meal last longer, which gives your brain some time to catch up with your stomach.  If you’re eating food that has to be cut up first – like a piece of meat or chicken – cut it as you go.  If you cut it all up into bite-sized pieces and then dig in, it’s too easy to get it all down quickly.

Eat more high fiber foods

High fiber foods aren’t just more filling than low-fiber foods, they also take longer to eat. Crunchy raw fruits and vegetables and whole grains require more chewing than foods like snack crackers or cookies, which slows you down.

Swallow each bite before loading up your fork again

Fast eaters often have their fork loaded and ready to go while they’re still chewing the previous bite.  If you find yourself doing this, then make a point to change the sequence.  The next step after “chew and swallow” should be “reload fork”, not “shovel in the next bite”.

Put utensils and hand-held foods down in between bites

This is another habit that may take some time before it feels “natural”, but it really can help.  Once you’ve mastered the “swallow – load fork – take another bite” tactic above, you can add another couple of steps:  “swallow – put down fork – pick up fork – load fork – take another bite”.  And if you’re eating something that doesn’t require utensils, like a burger or a sandwich, try to resist the temptation to simply pick it up and gobble away.  Instead, practice putting it down between bites.

Sip on water throughout your meal

Train yourself to take sips of water frequently during your meal.  It not only slows your pace, it also allows you to consume more water with your meal, which – in combination with the food you’re eating – could help to fill you up.

Eating slower has been shown to lead to weight loss, but maintaining a slower pace is hard for people to do – and just as with other weight loss strategies, it takes a lot of practice.  Set aside time so you can have a leisurely pace to your meals, rather than trying to “work them in” to your already overscheduled day.  Because when it comes to race to the finish, this is one time when it’s good to finish last.

Clean Burrito

Here’s a healthy burrito recipe to sink your teeth into. Whole grains, lean protein and crunchy veggies make this a recipe that you’ll come back to time and again. Serve with a side of your favorite salsa. Servings: 1 

Here’s what you need…

• 1 sprouted grain, flourless tortilla
• 1 Tablespoon hummus
• 1/3 cup cooked brown rice
• ¼ cup cooked black beans
• ½ cup cooked chicken, chopped 
• 2 Tablespoons fresh corn kernels
• 2 Tablespoons chopped cucumber
• ¼ cup shredded arugula
• 3 cherry tomatoes, chopped

1. Warm the tortilla in a dry skillet. Spread the hummus evenly over the tortilla. 
2. Top the tortilla with rice, beans, chicken and veggies.
3. Fold the two sides of the tortilla in over the filling, then flip up the bottom edge and roll tightly. 

Nutritional Analysis: One serving equals: 380 calories, 7.8g fat, 45g carbohydrate, 7g fiber, and 31g protein. 

Call For Your Free Body Transformation Analysis (219)-548-3480

Pumpstrainigandpilates@gmail.com

Pumpsfitnessinc.com  

In An Exercise Slump? Let’s Fix That Now!

Do you ever find yourself in an exercise slump?  You have great intentions to workout but, whoops, a day, then a week goes by and you have either stopped exercising or you’ve cut down too much.

Sometimes we all feel like missing a session at the gym but if we give ourselves a break from working out too often then we’re in danger of getting out of the habit of regular exercise.  Some exercise is better then no exercise – but a regular fitness routine will help you develop and reap all the positives of an active, healthy lifestyle!

If you’ve stopped exercising for any reason then these 4 tips should help you get back to your workout routine.

   

My simple tips to get you back to exercising regularly in no time 

• Don’t think you’ll instantly be as fit as you were just before you stopped. Fitness levels decline if you don’t continue using your muscles and building or maintaining your strength and stamina.  So, be patient with yourself and always exercise at a level that is suitable for your current fitness level.

• Aim for thirty minutes of exercise a day and work out at a comfortable intensity to begin with.  As you progress, increase your intensity.

• Use your body weight for strength exercises at first and really focus on form. Each week add 2-4lbs of resistance until you reach an intensity that feels like 7-8 out of 10 (with 10 being the maximum possible for you). 

• Use interval training to your advantage.  Start out with more rest than work then slowly start to flip your equation to 50% work / 50% rest and beyond.

People’s exercise levels can decline for all types of reasons from injury to a period of being overworked with reduced life/work balance, to maybe simply disliking an element of your fitness routine leading to making excuses not to keep it up.

Climb back out of your exercise slump!

If you do feel like you’ve fallen off the exercise wagon then there is no time like the present to climb back on but remember to go at your body’s own pace.  This will help prevent injury and it will stop you accidentally teaching your body to associate exercise with pain.  I’m certain that the more fit you are, the more positive you will be but remember to take it slow if you’re recovering from an exercise slump.  If you take a sensible and fun approach then you’ll be a lot less likely to neglect your fitness routine again in the future.

Classic Chopped Salad

This salad is filled with tender roasted veggies and crunchy fresh lettuce. These foods are fresh and fiber-filled – exactly the kind of meal that defines clean eating. Add a side of lean protein and a tall glass of water for the perfect meal. Servings: 4 

Here's what you need...

• 1 cup asparagus, chopped
• 4 large carrots, chopped
• 5 green onions, chopped
• 1 green zucchini
• 1 yellow zucchini
• 1 teaspoon olive oil
• dash of salt and pepper
• 4 cups of romaine lettuce, chopped
• 1/2 cup cherry tomatoes, chopped
• 1/4 cup kalamata olives, chopped
• 2 Tablespoon pine nuts, toasted

For the dressing:

• 1 teaspoon olive oil
• 2 Tablespoons lime juice
• 1 Tablespoon agave nectar
• 1 clove garlic, minced
• 1 teaspoon champagne mustard

1. Preheat oven to 425 degrees F. Place the asparagus, carrot, onion and zucchinis in a large bowl, mix well with the olive oil and salt and pepper. Place on a baking sheet and roast for 20 minutes, stirring after the first 10 minutes.
2. Meanwhile place the remaining salad ingredients into a large bowl. In a small bowl combine all of the dressing ingredients and whisk with a fork.
3. Once the veggies are roasted, mix into the salad bowl and toss with the dressing.

Nutritional Analysis: One serving equals: 148.3 calories, 8g fat, 182mg sodium, 20g carbohydrate, 5g fiber, and 5g protein.

If you need help getting out of an exercise slump contact us!

Call For Your Free Body Transformation Analysis (219)-548-3480

Pumpstrainigandpilates@gmail.com

Pumpsfitnessinc.com  

Grilled Fruit Recipe

We are entering the holiday season, a time when sugar-and-fat laden desserts will materialize wherever you go. Wait! Before you forego your fitness goals for another piece of pie, try this simple recipe.

Fruit is nature's candy - it's sweet, delicate and delicious. Grilling fruit extracts the natural sugar, making it a warm, tasty treat. Serve seasonal grilled fruit for dessert this holiday season - you'll lose weight without depriving your taste buds.

Yield: 2 servings

Here's what you need:

• 1 mango (or apple, pear, melon, pineapple) 
• 1 banana (or fig, apricot, papaya, peach, nectarine) 
• Dash of cinnamon *optional* 
• Grill pan 
• Non-stick cooking spray 
• Wooden skewers

1. Submerge wooden skewers in water for 15 minutes. Cut fruit into chunks, thread onto skewers.
2. Lightly spray a grill pan over medium heat. Place the fruit skewers in the pan. Sprinkle with cinnamon, if desired. 
3. Grill for 5 minutes, or until dark grill lines appear. Flip the fruit over and grill the other side.

Nutritional Analysis: One serving equals: 120 calories, .5g fat, 31g carbohydrate, 3g fiber, and 1g protein. 

How to put nutritional advice into practice

You know what you should be eating because you’ve heard most nutrition advice before – but you just can’t quite figure out how to apply that advice to make it part of your daily eating routine.  Here are some tips to help you put your nutrition knowledge into action.

First let me take you back to mid-April, which means one thing “tax time.”  Many dread it, and put it off to the last minute – in large part because completing your own tax return is difficult,  it’s  complicated, and just so…. well, taxing.  But as tough as it may be, it’s apparently not nearly as hard as figuring out how to eat well… in an online survey of more than 1,000 Americans that was released last year, 52% said that it was harder to figure out “what you should and shouldn’t eat to be healthier” than it is to figure out “how to do your own taxes.”

Choosing a healthy diet just shouldn’t be that hard.  And, it’s not for lack of knowledge.  In general, people seem to know what they should be doing – in the same survey, for instance, most people said they were trying to limit their intake of salt, fat and sugar and were trying to eat more fruits and vegetables.  [Maybe we should stop trying…… and start doing, but that is topic for another time.] We may be able to “talk the talk”, but we don’t seem to be “walking the walk” – the majority of Americans don’t get the recommended number of fruits and veggies every day,  intake of added fats and sugars is at an all-time high, and 44% of Americans eat fast food at least once a week.

So when people say it’s hard to figure out what to eat, the problem isn’t really that they don’t know what to do – it’s more that they just don’t know how.  (Of course, you also have to want  to do it, too…).  But the bottom line is this – all the knowledge in the world isn’t going to do you much good if you can’t figure out how to put it into practice.

How to put nutrition advice into practice

Nutrition advice:  Eat more fruits and vegetables

How to:

• Make it convenient to eat them – keep a bowl of fresh fruit on your kitchen counter and keep cut up veggies on a shelf in the refrigerator.  If preparing them is too time-consuming, you might opt for pre-cut fruits and veggies and ready-to-eat salad greens.

• Frozen fruits and vegetables are nutritious and convenient – you can add frozen fruits to a protein shake, or thaw and stir into yogurt, cottage cheese or hot cereals. 

•  Add extra veggies to mixed dishes, soups, stews, omelets .

•    At restaurants, skip the starch and order double veggies for your side dish, and start your meal off with a salad.

Nutrition advice:  Reduce fat intake

How to:

•   Fried foods are a big offender here – so that means that a good place to start would be limiting your intake of things like chips and French fries. 

• Choose low fat dairy products – milk, cottage cheese, yogurt – over the full-fat versions, and opt for fish and poultry more often than fattier red meat. 

• Added fats – sauces, dressings, mayonnaise, butter, margarine – add up quickly, too, so use sparingly or find lower fat alternatives.

• And watch for “hidden fats” – there’s plenty of fat lurking in foods like desserts, snack foods, breads and pastries. Watch this video for tips on snacking.

• When you’re cooking at home, use fats sparingly when you cook, search out low fat recipes.

Nutrition advice:  Reduce added sugar intake

How to:

•  A lot of the sugar we take in comes from beverages, so choose calorie-free water or tea as often as possible, and limit your intake of fruit juices.

• If plain water doesn’t appeal to you, add a slice of lemon or lime, a few pieces of fresh fruit, or a tiny splash of fruit juice to your water for a bit of flavor. 

•   Let fruit take the place of dessert, and limit the amount of pre-sweetened foods that you buy.

•  Pre-sweetened cereals and yogurt, for example, can have a lot of added sugar – you’ll take in much less if you buy plain yogurt or unsweetened whole grain cereals and sweeten it yourself – preferably with fresh fruit.  Don’t worry about the natural sugars in fruit, milk and dairy products – just focus on reducing the amount of sugar that’s added to everyday foods.

Nurition advice:  Eat more fiber

How to:

•  See item #1 above -  “eat more fruits and vegetables”.  Fruits and vegetables are great sources of fiber, and when you make a point to eat a fruit or vegetable at every meal or snack, that can go a long way towards meeting your daily fiber goals.  

•   Beans and whole grains are also good sources of fiber – try adding some canned beans to soups and salads, or mashed into a hummus dip to eat with raw veggies. 

• Turn to whole grains – like brown rice, barley, quinoa, millet – and whole grain foods (100% whole grain breads, pasta, cereals) rather than the refined “white” versions to boost your fiber intake.

Nutrition advice:  Watch your sodium intake

How to:

•  Most people get much more salt from processed foods than they do from the salt shaker – so a good first step is to eat most of your foods as close as possible to their natural state. 

•  If you buy canned foods – like veggies, tuna or soups – look for reduced sodium versions.

• Cut back on processed meats which are often loaded with sodium (even the so-called low-sodium versions), and lean towards fresh meats and poultry which naturally contain very little.

•  You can also ‘dilute’ the sodium in convenience foods by adding extra veggies to canned soups or doubling the amount of grains when you prepare something like a packaged seasoned rice mix (and use brown rice when you do….). 

•  And find other ways to season foods rather than always relying on salt.  Herbs, spices, onions, garlic and citrus add flavor without sodium – and you get a nutrition boost, too.

Cinnamon Ground Turkey Lettuce Wraps with Quick Apple Chutney

Dinners like this will help you quickly reach your fat loss goal. The shredded cauliflower, rice and onions in this recipe make an amazing substitution for grain-based pilaf. With the addition of lean, ground turkey and lettuce this comfort-food tasting meal is actually quite lean and green. Servings: 6 

Here's what you need:

• 12 large Romaine lettuce leaves

For the Cinnamon Ground Turkey Rice:

• 1 Tablespoon olive oil
• 2 carrots, shredded
• 1/2 yellow onion, minced
• dash of sea salt
• 1/2 teaspoon ground cinnamon
• 1 lb ground, organic turkey
• 1 head cauliflower, shredded (To shred: cut into florets and run through a food processor with the grating attachment)
• 1/3 cup golden raisins
• 1 cup chicken broth
• dash of freshly ground pepper

For the Quick Apple Chutney:

• 1 Tablespoon coconut oil
• 1/2 yellow onion, minced
• 2 green apples, chopped
• 1/4 teaspoon ground cinnamon
• 1 Tablespoon coconut crystals
• 1/2 cup apple juice or apple cider
• sprinkle of sea salt

1.    For the Cinnamon Ground Turkey Rice: In a large skillet place the olive oil over medium heat. Add the carrots and onions, cook for 3 minutes, until soft. Add salt, cinnamon and ground turkey. Cook until the meat is no longer pink. Add the head of shredded cauliflower, raisins, broth and pepper. Cook for another 4 minutes, until heated through.

2.    For the Quick Apple Chutney: In a medium skillet place the coconut oil over medium heat. Add the onion and apples. Cover and cook for 10 minutes. Uncover, add the cinnamon, coconut crystals, apple juice and salt. Bring to a boil, then simmer for another 4 minutes until apples are tender.

3.    Assemble Your Lettuce Wraps: Spread a generous spoonful of the turkey mixture along the center of a Romaine lettuce leaf, top with a spoonful of chutney. Enjoy!

Nutritional Analysis: One serving equals: 248 calories, 9g fat, 156mg sodium, 25g carbohydrate, 5g fiber, and 17g protein 

CONGRATULATIONS to Mary Ann Chapman 

Our 6WK Body Transformation Challenge Winner!

Mary Ann lost 18.4lbs, 16.25 inches and 8.32% of her total body weight. Great job Mary Ann we are so proud of you! 

Call For Your Free Body Transformation Analysis (219)-548-3480

Pumpstrainigandpilates@gmail.com

Pumpsfitnessinc.com