4 Reasons to be Active

There are literally hundreds of reasons why being active is beneficial.  Exercise is good for your body, your mind and for your social life.

Here are four reasons that I believe will inspire you to get up and get healthy. Once you’ve read through, I know you’ll join me and become a happier, healthier you.

1.  Reduced stress
Most of our lives are filled with stress of some sort, whether it’s lack of time, financial struggles, difficult work deadlines or simply trying to herd your children to school.

Stress can lead to weight gain and make losing weight more difficult, so finding time for activity has never been so important.
Stress also often causes over-eating and this can lead to weight gain, in turn this can increase your stress and then the cycle repeats.
Even I have succumbed to stress during times of high pressure.  Knowing that this wasn’t the best reaction, I took time out and realized that I needed to do something that would help me cope with the stresses of my life.  I found that adding an activity to my day allowed me to re-group and focus on myself and this helped me to reduce anxiety and stress.

2. Feel more productive in work and life
I always used to think that in school we had recess to give the teacher five minutes of peace but the real reason is much more interesting. Studies have found that after activity our brains are more active and this makes it easier for us to learn and retain information. You may not be in school any more, but taking a brief recess for activity, especially when you feel drained, may improve your focus and make you more productive. Feeling that you’re more productive is a great way to beat stress!

3. Positive lifestyle attracts positive people
When you make a conscious effort to improve yourself through becoming more active, your confidence gets a boost.  Even better, your new positive approach can convince those around you to also make a positive change.  This is especially true if you decide to take a class or join a gym.
Who knew that by improving yourself you'd have the potential to improve others too?

4. Increase your happiness
Who doesn’t want to be happier? Being active promotes the release of endorphins in your body similar to those that are released when we eat foods such as chocolate.  I’d much rather get my happy endorphins from activity because it's long lasting.  When you eat unbalanced sugary delights, your happy vibe is short lived and is quickly followed by a not-so-happy energy drop.
What goes up must come down and if you constantly spike your blood sugar in this way, you'll find it hard to balance your mood. Instead, try involving yourself in a healthy activity as this may make you happier because you'll have more energy and your mood will be stable.

***

Activity really is good for everyone.  Think of these four life-changing benefits of exercise as routes to happiness. Less stress makes you happier, being alert and more productive makes you happier and happy people attract positive happy people.

Curried Cauliflower

This dish is filled with tender cauliflower, nutrient-dense spinach, sweet pickled pimento peppers, and plump garbanzo beans all swimming in a creamy, dreamy curry sauce. With a flavor this deep and satisfying, you may forget that it's filled with all wholesome ingredients. Enjoy!

Courtesy of RealHealthyRecipes.com

Servings: 16

Here’s what you need

• 2 heads cauliflower, chopped into florets
• 2 Tablespoons olive oil
• 1 large yellow onion, chopped
• 1 Tablespoon garlic, minced
• 3 Tablespoons curry powder
• 1 (15oz) can garbanzo beans, drained and rinsed
• ½ cup chicken broth or vegetable broth
• 5 oz bag of fresh baby spinach
• 1 (13.66oz) can coconut milk, full fat
• ½ cup pickled sweet pimento peppers, chopped
• 2 Tablespoons lime juice
• 1 teaspoon sea salt
• ½ teaspoon red pepper flakes

Instructions

1. Bring a large pot of water to boil. Add the cauliflower florets and boil for 8 minutes, until fork tender. Drain and set aside. Wipe out the pot.
2. Return the pot to medium-high heat. Add the olive oil, onion and garlic. Cook until soft, about 5 minutes. Add the curry powder and cauliflower florets and continue to cook for 2 minutes.
3. Add the garbanzo beans, chicken broth, spinach, coconut milk, pimentos, lime juice, salt and red pepper flakes. Mix well and reduce to low heat, cover and simmer for 10 minutes. Enjoy!

Nutritional Analysis

One serving equals: 185 calories, 8g fat, 17g carbohydrate, 4gg sugar, 169mg sodium, 7g fiber, and 8g protein.

Spring Break is right around the corner. Are you struggling to get into shape, so you can look and feel great on your vacation? We've helped hundreds of Men and Women in Valparaiso get in shape in 30 minutes a day, without going on a diet or having to give up their social life. Let us help make this your best Spring Break ever!

Click Here to Register

Program starts Monday, March 5th.

Call For Your Free Body Transformation Analysis 

(219)-548-3480

Pumpstrainingandpilates@gmail.com

Pumpsfitnessinc.com    

5 ways to eliminate treadmill boredom

Think about running on a treadmill… Are you filled with warm thoughts about competing against yourself or even catching up on a show as you jog?  Or does your blood run cold as you imagine time slowing down and your run beginning to feel like a self-inflicted punishment?

When it comes to running on a treadmill, it’s very rare that someone thinks it’s just okay – the response is usually that people either love it or hate it!  But with cold weather, for many people there is only one option and that’s to get on the human hamster wheel or risk freezing outside.

In this area of the country, the winter months are famous for making us gain holiday pounds, so let me share with you a few tips to help you spice up your treadmill routine and prevent you from hanging up your running shoes until the spring.

1. Vary your terrain by adjusting the incline

If you are fortunate enough to be using a newer treadmill where you can adjust the incline then have fun creating a challenging outdoor trail run.

Whether you like running up a steep mountain or creating rolling hills, it’s easy to break up the monotony of a flat course by simply pressing the incline button. Hill running can be very challenging, enjoy the challenge of increasing the incline every 60 seconds. An added bonus about being in control of the incline is that if the hill feels too steep just take it down a notch.  Now you can’t do that when you’re running outside!

2. Plan your music in advance

Music is known for being a great motivator, especially when it comes to exercising and sports performance.

The joy of modern technology is that you can create entire playlists of all of your favorites. Spend time going through your music collection and pick out songs that make you smile.  Find that one song that makes you want to sing out loud because it will be perfect motivation for you to turn up the speed and run a little faster. 

3. Interval training is best to avoid boredom

Running or walking at the exact same speed for the entire time is just not an option.

Interval training has so many added benefits because, not only does it stop you from getting bored, it can help you to push yourself to burn more calories in less time. A great way to interval train is to run at a 7/10 difficulty level for 45 seconds then walk or jog at a 3/10 difficulty for 30 seconds. Training in this way for 30- 45 minutes can improve your cardiovascular fitness and endurance.

4. Enjoy the funky functions

If you don't want to do a steady state adjust your incline and speed by playing with the treadmill functions.

Many newer treadmills are equipped with heart rate monitors and calorie burn counters and it’s fun to set yourself mini challenges with these!  Try and keep your heart rate within your target range and guess how many calories you will burn every two minutes. Or you can pick one of the pre-designed running plans and let your mind puzzle over one of the challenges in your life.  It’s better to think through a big problem while running than when you’re trying to sleep.

5. Break up your run

Set a few goals before you start your run and then don’t be afraid of breaking it up into manageable chunks. Don’t just get on the treadmill without a goal because chances are you will step off sooner if you don’t have a plan. If your goal is to run five miles but you get bored after two miles, then make a conscience choice to take a break.  That way you can keep your commitment to do all five miles – you’ll just break up your run and refocus along the way… So, get off and do some light resistance work or abdominal crunches then get back on. The important thing is to get back on.

Many gyms also offer classes led by an instructor that incorporate both running and weight training. The group atmosphere is fun and can help motivate you.

***

Stay on track

The benefit of training on a treadmill is that you can precisely monitor your distance and time without the variables of rough terrain and inclement weather slowing you down.  Remember to only ever go at a pace that feels right for you.  It’s tempting to push yourself too hard if the person next to you is really pounding out the miles, but you won’t be helping anybody if you push yourself too quickly.  It’s always better to err on the side of caution and stay injury free, after all that person on the next treadmill could be an ex professional sprinter. 

Crunchy Baked Plantain Chips

Avoid eating trigger foods by enjoying wholesome homemade versions of your favorites. When you have the urge for salty, crunchy snack foods make some of these whole food plantain chips. Cut processed and packaged snack foods completely out of your diet and you'll find that whole foods snacks like this more than satisfy your snack cravings. Servings: 6 

Here's what you need:

• 2 large unripe plantains
• olive oil
• juice from 1/2 a lemon
• freshly ground sea salt

1. Preheat the oven to 350 degrees F. Lightly grease 2 large baking sheets with olive oil.
2. Peel the plantains and slice thinly on a diagonal. In a medium bowl toss the plantains with some olive oil, the juice from 1/2 a lemon and a generous sprinkle of salt.
3. Arrange in a single layer on the prepared baking sheets. Bake for 30 minutes, or until golden and crisp.

Nutritional Analysis: One serving equals: 110 calories, 2g fat, 133mg sodium, 22g carbohydrate, 2g fiber, and 1g protein 

Call For Your Free Body Transformation Analysis 

(219)-548-3480

Pumpstrainigandpilates@gmail.com

Pumpsfitnessinc.com    

How To Cut Fat But Keep The Taste In Your Favorite Recipes

Small changes to your recipes can lead to big calorie cuts.  A few ingredient swaps can make home-cooked dishes so much healthier.

Now that the holidays are solidly behind us, the reality of those New Year’s promises we made to ourselves are starting to settle in.  Many of us start out the New Year with big plans for big changes…which is why we need to start focusing on the ‘little things’.  That’s because small steps – taken together – can add up to big results, and are often easier to handle than huge sweeping changes that can be unsettling. 

Small changes start at the grocery store – that is, after all, where the path to healthy eating begins.  After you’ve brought your healthy ingredients into the house, you want to make sure to keep them that way when it’s time to cook. And with just a few small changes, you can make every dish you prepare at home a little bit better for you.

Steps to a recipe makeover

When it comes to recipe makeovers, a good place to start is with your “go-to” foods – those dishes that you make over and over again.  If you transform a recipe for a dish that you eat every week, the calories you cut out can really make a difference in the long run.

The first step in the makeover is to look over the list of ingredients, and see if you can make some healthy swaps to reduce fat and calories, or to boost the nutritional value.  Would plain yogurt work in your dish instead of sour cream?  Would ground turkey work just as well as ground beef?  Could you add more fiber by using brown rice instead of white? Could you sneak some fruit into a salad or side dish?  Using substitute ingredients that provide nearly the same taste is an easy way to reduce a hefty calorie count.

Next, look at the amounts of some of the ingredients to see if you can change them to make the dish healthier.  If a recipe calls for frying, could you sauté or stir-fry instead to reduce the fat? Can you use less salt or sugar? Could you double the vegetables called for?  You’d be surprised at how many calories you can save with just a few changes.

Don’t “wrong a right”

One caution, though – don’t be fooled into thinking that by starting with very low calorie ingredients, it means you have extra calories to “play with” when you cook.  I run into this with my clients all the time.  They’ll start with healthy, low calorie ingredients like fish and veggies, and then rack up huge amounts of calories once they start cooking.  They’ll fry instead of grill, they’ll sauce instead of steam, and by the time they’re finished, they may as well have eaten a cheeseburger.

Ingredient swaps and tips for healthier dishes

Here are some tips for cutting down on fat and calories when you cook, and also how you can make your dishes healthier by using more whole grains, or adding vegetables and fruits to your dishes.  I’ve also put together a table of swaps you can try for some common ingredients that can help you lighten up your favorite recipes.  Have fun experimenting, and don’t be surprised if you end up liking the healthier version even better!

• 
  Add diced vegetables to soups, chili, meat loaf, casseroles, tuna or chicken salad and pasta sauce to reduce overall calories and boost nutrition.

• 
  Season steamed vegetables with lemon, vinegar, herbs, garlic, onion and spices rather than relying on butter or sauces.

• 
  Add fruits to salad for a change.  Try fresh orange or tangerine sections, apples or kiwi.  Use deep green leafy vegetables instead of iceberg lettuce for more nutrition.

• 
  Frozen vegetables and fruits are just as nutritious and fresh, may be less expensive, and allow you to eat foods that might not be available all year.  For example, loose-leaf frozen spinach or chopped vegetables can easily be added to soups and stews.

• 
  You can thicken soups without added butter, flour or cream.  Place some of the broth and vegetables in the blender and then stir back into the soup.  Or, make your own ‘cream’ soups by cooking vegetables with broth, onions, garlic and seasoning – then puree it all in the blender with a little evaporated nonfat milk or soft tofu for a delicious creamy soup.

• 
  Try different mustards and vinegars for seasoning salads and veggies without fat.

• 
  Double the recipe for dishes that freeze well, such as soups, stews, and casseroles.  That way, when you’re tired and don’t want to cook, you can pull something healthy from the freezer rather than pulling into the drive-through.

Try these simple recipe swaps:

If the recipe calls for…		Use this substitute ingredient…
Ground beef		Ground turkey or chicken breast, plant-based substitutes like soy ground round			Spray pan with pan spray before browning;  drain any fat from pan after browning.Soy ground round is already cooked
Butter or margarine for baking		Applesauce; baby food prunes or carrots; mashed banana or avocado			You will need to experiment, but you can usually replace 1/2 or more of the fat in the recipe with one of the substitutions.  This cuts fat, and boosts nutrition!
Butter to sauté vegetables		Pan spray; broth, wine, vegetable juice			Spray pan with pan spray;  sauté in wine, broth or vegetable juice.  Cover pan to ‘sweat’ vegetables
Cheese		Reduced fat cheese			Use reduced fat cheese, and reduce the total amount in the recipe
Eggs in baking		Egg whites or egg substitutes			Egg substitutes are 99% egg white;  you can also use 2 egg whites to replace one whole egg in baking
Mayonnaise		Nonfat mayonnaise			Or use mustard, avocado or hummus instead
Nuts		Reduce by half			Toast lightly in a dry skillet to enhance flavor
White rice or regular pasta		Brown rice or whole grain pasta			Try other whole grains, too, like quinoa, millet, buckwheat
Sour cream, cream cheese, cottage cheese, cream		Use nonfat versions;  evaporated nonfat milk in place of cream			Plain nonfat yogurt is a great substitute for sour cream

Crispy Orange Chicken

Who doesn't love ordering crispy orange chicken? Forget the restaurant. Now you can stay in and make it yourself at home. Rest assured that this meal is filled with healthy ingredients that will not derail your fitness results. Servings: 6 

Here's what you need:

• 1/2 cup orange juice concentrate (no sugar added)
• 3 Tablespoons coconut aminos
• 1 Tablespoon olive oil
• Zest from one orange
• 3 cloves garlic, minced
• Dash red pepper flakes
• 2 packets Stevia
• 1 tablespoon coconut oil
• 2.5 lbs boneless skinless chicken thigh, cut into bite sized pieces
• Dash salt and pepper
• Dash granulated onion
• 1 tablespoon sesame seeds
• 3 green onions, chopped

1. Combine the orange juice concentrate, coconut aminos, olive oil, orange zest, red pepper flakes and Stevia in a small bowl. Mix well and set aside.
2. In a large skillet, heat the coconut oil on medium-high.
3. Generously season the chicken pieces with salt, pepper and granulated onion. Add chicken to hot skillet and brown on all sides.
4. When chicken is almost fully cooked, add the orange sauce, stirring to coat all of the chicken. Cook, uncovered, simmering the sauce until thickened and fully sticking to the chicken.
5. Garnish with sesame seeds and freshly chopped green onion.

Nutritional Analysis: One Serving Equals, 282 calories, 12g fat, 505mg sodium, 12g carbs, 1g fiber, 35g protein 

Call For Your Free Body Transformation Analysis 

(219)-548-3480

Pumpstrainigandpilates@gmail.com

Pumpsfitnessinc.com    

Monthly Client Spotlight!

SPOTLIGHT ON……  Nicole Blaschke!

February 2018

It’s Not Just About the Weight

My journey to fitness is 6 months in the making. Before this I had countless "failed" attempts to regain control; take my life back, get off medicine, be more active, eat healthier, and make better choices. WOW!!! That seems so overwhelming to read those words back to myself. So many of us know the steps and what it takes but still we continue to read numerous articles, pin way too many Pinterest diets, exercises and ways to plan for our fitness success but in the end we still choose to live the same way. Living the same way I had for the past 20 years. Man how time flies!!!! Looking back I see all the times I swore this time would be different and this would be the time the change would stick only to find weeks later and often times only days later, myself eating to numb the pain of another failure. Hi my name is Nicole. I'm 38, a wife, a mother, and in the process of being a healed emotional eater. 

The sting of failure, the fear of success dictated my life until May of 2017 when a switch was flipped. From May to July my fitness journey had nothing to do with physical fitness and everything to do with mental fitness. We talk ourselves out of so much in life and more quickly than we even realize. These 2 months were a reconditioning of the mind. Speaking words of encouragement and worthiness. All the things we say to our best friends, family and co-workers but never to ourselves. We are our own worst critics. We beat ourselves up. We are relentless and unforgiving. And ultimately ruin our chance of breaking the cycle without even being fully aware of the patterns. I knew if there was any chance of breaking the chains of emotional eating, this had to be addressed head on. The process was difficult, gut wrenching, empowering and very possible all at the same time. This “time” would end up being the best foundation and choice I could've made to prior to coming to Pumps Fitness. 

July 2017 I began working out with Ian. As any mom, I had guilt taking that time for myself, spending that money on myself. Until I realized I too was an investment! Taking that next step in my fitness journey was just as much about my kids, my husband, family, and friends as it was for me. It was the first time I made my health a priority. As I continue my journey I cannot say enough about the Pumps Fitness family and the unconditional support I have received and the healthy environment to process the raw and real emotion that comes with shedding not just the weight but also the baggage of the past that got me to where I was. I have achieved goals within the last 7 months that are beyond anything I could have imagined. 

Through all of this I've learned this journey is a mind set…an intentional choice. A mindset that must be in place from the moment you wake up, until the moment you close your eyes. We are truly remarkable beings. We are more capable of overcoming the challenges of life, our childhood, our past, and make it through the other side better for all of it.  What we see as a weakness in ourselves will become our strength when we accept and realize that those weaknesses do not define us, but actually serve a powerful purpose in fueling each of us to be better. Anything is possible!

How to burn calories AFTER you work out

If you’re exercising to burn calories then you’ll love the idea of continued fat-burning after a workout.

Let me introduce you to EPOC – Excess Post-Exercise Oxygen Consumption – this is the process that burns through extra calories as a result of your exercise session also known as the After Burn Effect.   Many people focus on the calories they burn during a workout but your body continues to burn calories long after you leave the gym.

Regular readers  of this blog will know there are plenty of reasons to love exercise, but if you’re looking to burn fat then thinking about EPOC can keep you motivated during a session.  The equation is simple; the harder you work out, the more energy your body needs to recover and that means you’re burning more calories.

It’s easier to approach a workout when you know what you want to achieve and a basic knowledge of your body lets you understand how best to reach your goals.  Different training methods will give you different results.  If you want to burn fat then you need to tailor your workout in a different way than if you want to build flexibility, for example.

If you want to benefit from EPOC fat burning then you need to put the effort in first.   I’m sure all of us would love to blast through calories while sitting at our desks – I’m sorry to say that just isn’t going to happen. And, one of the reasons you may not of heard of EPOC before is because only certain types of training triggers it.

Your body burns calories when it is recovering and a hard and fast session will require more recovery than a softer, less intense workout.  Recovery is the catch all term for all the processes your body implements after a workout such as; replenishing energy supplies, sending new glycogen to your muscles, converting lactic acid back into pyruvic acid, etc. This internal process requires fuel and your body’s preferred fuel choice is your stored excess fat.

What type of exercise gives the most EPOC fat burning benefits?
Your body needs to recover after all types of exercise but you really need anaerobic and aerobic exercise to benefit from EPOC.  You will need to tune into your body to understand what is most effective for you but here are some of the best ways to train that promotes EPOC fat burning.

1.   HIIT (High Intensity Interval Training)….the kind we do here at Pumps
HIIT is known to burn a lot of calories in a short amount of time; the intense nature of this workout will have your body recovering throughout the day.

2.    Spinning
A good static cycling class provides an aerobic zone workout combined with spurts of fast anaerobic work. Spinning classes are low impact and you can control the intensity of your personal workout

3.   Weight Training
Lifting weights and strength training puts stress on your muscles, especially when lifting to gain muscle using slow and controlled movements. Your body will require energy to repair itself after a hard weights session.

4.   Sprinting
A tempo (or fast pace) running session is anaerobic and high in intensity.

5.   Aerobics class
An intense dance class or step class that is moderate in intensity but high in impact and lasts for about an hour will burn a lot of calories during the class and will help you burn through even more calories once you’re back at home. Try and find a class that involves jumping, kicking, and anything that makes you lift both feet off the ground.  

***

With so many workout options, try to include a high intensity session a few times a week. Make sure you plan rest days and, as always, listen to your own body.  It’s fine to push yourself but never go to the point of pain.
I stand by my philosophy that slow and steady wins the race when it comes to getting fit and healthy, but if you’re looking to burn excess calories than you can use EPOC to your advantage.  And, now that you know about EPOC calorie burning, you’ll be able to rest easy after your gym session knowing that your body is still burning  through extra fat stores!

Creamy Roasted Red Pepper Soup

Here’s a simple soup recipe using only fresh ingredients. Soup that’s made fresh is so much more nutritious and delicious than soup from a can. Seek out organic produce for the highest nutrition and the purest flavor.  Servings: 4 

Here’s what you need:

• 5 red bell peppers, roasted, peeled and seeded
• 4 cups of chicken broth
• 1 can of coconut milk
• 2 teaspoons of lemon juice
• 1 teaspoon of sea salt
• dash of black pepper
• 1 teaspoon of smoked paprika
• 1 Tablespoon of nutritional yeast 

1. Roast the bell peppers on a grill pan. Let them get really blackened. Place in a closed paper bag for 15 minutes. Peel off the skin, remove the seeds and stem.
2. Transfer the roasted peppers and the remaining ingredients in a high speed blender or food processor. Blend until smooth then heat on the stove. It’s really delicious chilled, too. Garnish with a Tablespoon of coconut milk and chopped parsley. Enjoy!

Nutritional Analysis: One serving equals: 227 calories, 18g fat, 512mg sodium, 11g carbohydrate, 3g fiber, and 6g protein 

Call For Your Free Body Transformation Analysis 

(219)-548-3480

Pumpstrainigandpilates@gmail.com

Pumpsfitnessinc.com