Find your WHY

Whether you need to exercise more or you want to up your game in life, you may benefit from these tips. 

1.  Ask yourself WHY? And then write it down.

Be honest with yourself about why you want to improve. In my experience, once you put it down on paper it becomes real.

-  Do you need to get fit? Why?

-  Do you need an energy boost? Why?

-  Do you have extra pounds to lose? Why?

-  Or, do you want to compete at a higher level? Why?

The reason you give will help you understand HOW you can best meet your goal.  For example, if you put down that you need to get fit because you want to have more energy to play with your kids, then it makes sense to build up your activity levels by involving your children.  You could race with them or work out on the sidelines while they’re absorbed in an activity they love.  That way you’re meeting your goal of becoming fit and doing something that will make you happier.

2.   Set a GOAL and make a plan.

Many people find that once they have a specific goal to strive toward, it motivates them to get started.  Begin with something achievable and make sure your goal is tangible.  Deciding to ‘get fit’ is pretty abstract, so try to quantify what you want to do.  Maybe you want to walk outside for at least 10 minutes every day or you want to be fit enough to take part in a 5k jog in three months time… Think about what you can and what you will do to become more active.

3.  SHARE your goal.

Tell people about your goal and they can help you stay on track. If you share your plans with a loved one, friend or co-worker, they can help you by holding you accountable. Making a verbal commitment can also help boost your motivation.  Once you have verbally made a commitment to improve yourself, the added pressure of someone asking you about it, may push you to succeed. This will help motivate you on the days you are tired or trying to find an excuse to quit.

4. PLAN for success instead of failure.

Don’t self-sabotage.  If you hate running, then putting running into your plan will sabotage your efforts before you even start. Yes, running is good for you but if it brings back terrible memories of childhood gym class or cross-country races then chances are you’ll suddenly find an old closet to clean out instead! Make a smart plan by picking an activity you enjoy.  With so many physical activities to choose from, I’m sure you’ll find something that you can look forward to each week.

***

Find your WHY, write your GOAL, SHARE your goal, make a PLAN, and head toward success in all that you do.

Here’s another guilt-free pasta recipe for you! You won’t need a spiral slicer for this one, simply use a regular veggie peeler – like the kind you would use to peel the skin from a potato – to create long, flat zucchini noodles. This recipe has a scrumptious, nutty flavor that will make you forget all about traditional noodles. Feel free to serve with some sliced chicken breast, sliced hard-boiled eggs or steak for added protein. Enjoy!

Cheesy Flat Zucchini Noodles

Courtesy of RealHealthyRecipes.com

Servings: 4

Here’s what you need

• 1 teaspoon coconut oil
• Pinch of salt
• 1 Tablespoon almond flour
• 4 large zucchinis, peeled with a veggie peeler
• 2 Tablespoons extra-virgin olive oil
• 2 cloves garlic, minced
• ½ teaspoon red pepper flakes (or more to taste)
• 1 Tablespoon minced parsley
• ¼ teaspoon black pepper

Instructions

1. Heat a large skillet over medium-high heat, about two minutes. Add the coconut oil, and once it’s melted, add the almond flour and a pinch of salt.
2. Stir often with a wooden spoon, until it’s toasty brown, about two minutes. Remove crumbs from the pan and save for garnish.
3. In the same skillet, add the peeled zucchini noodles. Sauté them until just tender, about one to two minutes. Turn heat to low.
4. In a new pan on low heat, combine olive oil, garlic, and red pepper flakes, stirring with a spoon until fragrant, about 20 seconds.
5. Transfer the zucchini noodles to garlic and oil mixture. Toss and stir until they’re coated.
6. Turn off the heat and add parsley, salt, and black pepper. Sprinkle with almond flour crumbs before serving. Enjoy!

Nutritional Analysis

One serving equals: 165 calories, 12g fat, 72mg sodium, 13g carbohydrate, 5g fiber, and 6g protein

Call Us Today or visit our Website for more information.

Pumps Fitness Website

Committed to your success,

Ian Bowen

219-548-3480

Helpful Reminders About Eating

Spend some time around kids – or your household pets – and you’ll see that frequent grazing is more the instinctual way to eat over the course of the day.

We certainly evolved as frequent foragers, not meal eaters, and frequent snacking isn’t necessarily a bad thing – if the foods you choose are appropriate, and if you are truly hungry, it can be a healthy habit.

We usually get hungry about every three to four hours, and so several smaller meals spread throughout the day may actually prevent you from eating too much at meal time.   

Snacks should have some healthy carbs – like fruit, veggies, whole grains (like crackers) – along with some protein (like nuts, soy protein products or nonfat dairy foods).

The afternoon stretch between lunch and dinner can be a difficult time – many people try to “tough it out”, but end up eating too much at dinner.  Rather than a small snack, try having a ‘second lunch’ – something a little more substantial like a protein shake, a cup of cottage cheese with some fruit, or a low calorie frozen meal.  

Then, you can do your cutting back at dinner time.If after-dinner snacking is a problem for you, try brushing your teeth after dinner.   It works as a great signal to stop eating. 

TACO ROASTED CAULIFLOWER

Wondering what side dish to serve with your speedy dinner? 

Roasting cauliflower (or broccoli) is a phenomenal veggie side dish that’s quick and tasty. The classic way is to roast with simply olive oil, minced garlic and sea salt. It only takes a few moments of prep work and then roasts in the oven for 20 or so minutes while you pull dinner together. 

The florets come out crispy and savory, which is a nice change from soft and soggy that we often encounter. 

This version below uses taco spices to amp up the flavor and excitement of this classic cauliflower dish. Enjoy!

Courtesy of RealHealthyRecipes.com

Servings: 8

Here’s what you need

• 3 heads cauliflower
• ¼ cup olive oil
• 1 teaspoon sea salt
• 4 teaspoons minced garlic
• 2 teaspoons chili powder
• 1 teaspoon sweet paprika
• ½ teaspoon ground cumin
• ½ teaspoon onion powder
• ¼ teaspoon garlic powder
• 1 teaspoon fajita seasoning

Instructions

1. Preheat the oven to 425 degrees F.
2. Wash the cauliflower heads and remove the stem and leaves. Cut into florets and then slice the florets into thin, flat pieces.
3. Place the florets in a large bowl and toss with the remaining ingredients. Spread over two large rimmed baking sheet and roast in the preheated oven for 25 minutes. Enjoy!

Nutritional Analysis

One serving equals: 86 calories, 6g fat, 6g carbohydrate, 2g sugar, 292mg sodium, 3g fiber, and 3g protein.

Call Us Today or visit our Website for more information.

Pumps Fitness Website

Committed to your success,

Ian Bowen

219-548-3480

Time for a Change

Want to change your diet behavior? Break through these diet barriers first! Getting out of your usual comfortable routine is hard and the first step is figuring out why you’re resisting change in the first place.

Think about your daily routine – how many things do you do without even thinking about them?  When you’re getting dressed in the morning, which shoe do you put on first?  You’ve probably never thought about it.  But if you always start with the right, try putting on the left shoe first – it might feel a little strange and unfamiliar.  Now imagine that you’re faced with a multitude of things you need to change. Everything you do throughout the day is affected, and you’re constantly reminded that you’re doing things differently. It takes some getting used to.

Change is hard, and it takes time to develop new, healthy habits to replace the old ones.  But in order to get there, you first have to identify the barriers that are getting in your way.  People resist change for many reasons, but here are some of the most common ones.

Good diet barrier #1:

You feel fine, so what’s the problem?

I can’t tell you how many times patients have said to me, “there’s nothing wrong with me, I’m just overweight.”  Maybe it’s because being overweight doesn’t exactly hurt the way a headache does – it could be that since the weight comes on little by little, you sort of slowly adapt and don’t notice how it’s affecting you.  But those who tell me that they feel “fine, just overweight” before they start on a diet and exercise program are the same ones who come back months later – trimmer and fitter – admitting that they had no idea how bad they really felt when they were heavier.  With a loss of weight and a gain in stamina from regular exercise, they’ve got more energy, they sleep better and they feel ‘like a new person’.   There’s nothing more motivating than really feeling the results of getting healthier.

Good diet barrier #2:

There’s so much you’ll have to give up, it’s just not worth it

You’re envisioning that you’ll have to give up your favorite foods, that you won’t be able to go out and enjoy meals with friends, family or coworkers, and that you’ll have to set aside way too much time for exercise and meal preparation.  Sounds like a lot to give up, and you’re not sure you want to.  But you can learn ways to lighten up your favorite recipes at home and make better choices in restaurants, and you can be just as sociable with your friends over a healthy meal as you can over a cheeseburger and fries.  Focus not on what you’re giving up, but what you stand to gain.  Yes, some things will have to change – but if you keep your “eye on the prize” of better health, you’re more likely to make adjustments.

Good diet barrier #3:

You don’t have the self-confidence to think you can succeed

Maybe you’ve tried a variety of things in the past, but you haven’t ever been able to make much headway.  If you’ve tried everything under the sun but nothing’s worked for you, it’s going to be hard for me to convince you that this time will be any different.  So it helps to look at why you might have failed.  Was the diet too strict and hard to follow?  Did you get too aggressive too soon with your exercise and hurt yourself – rather than easing into it slowly?  Do you eat when you’re not hungry and use food as a reward or a comfort?  Gaining confidence takes time, and you might need to take baby steps to get to where you need to go.  But when you take those same steps over and over again, you’re on your way to establishing new, healthier habits – and to building your confidence.

Good diet barrier #4:

You don’t think anything you do will make a difference

Some people just aren’t convinced that there’s anything they can do to impact their health in a significant way.  They’ll say they inherited their hefty build from their parents, or chalk up a high cholesterol level to ‘bad genes’.  When you believe that there’s nothing you can do that will make a difference, that’s exactly what you’re likely to do – nothing. But you’re just providing yourself with an easy way out.  As it’s been said, “genetics loads the gun, but environment pulls the trigger”.  Genetics alone doesn’t determine how healthy you’ll be – your health is greatly influenced by how well you take care of yourself, too.  And small changes, taken together, can definitely add up.

Squash and Fennel Salad

This salad wins the award of the most refreshing side dish ever! The combined essence of fennel and lemon give ordinary zucchini extraordinary flavor in this simple, invigorating salad. Consider it your new go-to side dish to enjoy with grilled steak or chicken. 

Here’s another flavorful reason to ask more from your side dishes. Do you really need traditional, grain-filled noodle salads when it’s possible to create a veggie noodle salad like this instead? This one tastes better and is better for you…one bite and you’ll see what I mean. 

Courtesy of RealHealthyRecipes.com

Servings: 4

Here’s what you need

For the Squash and Fennel Salad

• 2 green zucchini
• 1 yellow squash
• 1 fennel bulb and fronds
• 1 teaspoon coarse salt

For the Lemony Dressing

• 2 Tablespoons olive oil
• 1 Tablespoon lemon juice
• ½ teaspoon lemon zest
• ½ teaspoon garlic, minced
• 2 Tablespoons fennel fronds, minced
• sea salt and black pepper to taste

Instructions

1. Use a veggie peeler to turn the zucchini and squash into long, flat noodles. Cut the fennel bulb in half, and then slice into thin half moons. 
2. Throw the squash noodles and fennel slices into a large colander and sprinkle with the coarse salt. Mix the salt into the veggies and let sit for 20 minutes over a plate. Squeeze the veggies gently to release excess water and transfer to a salad bowl.
3. In a small bowl combine the dressing ingredients. Toss the dressing with the veggies and chill until serving. Enjoy! 

Nutritional Analysis

One serving equals: 81 calories, 7g fat, 5g carbohydrate, 2g sugar, 489mg sodium, 2g fiber, and 1g protein.

Last Days to Register for our Mommy Makeover Challenge! Click the link below.

Mommy Makeover Challenge!!!

Call Us Today or visit our Website for more information.

Pumps Fitness Website

Committed to your success,

Ian Bowen

219-548-3480

Monthly Client Spotlight

SPOTLIGHT ON……  Tom Yogan!

April 2018!!

                                                                  Before 6 Week Challenge

                                                                After 6 Week Challenge!! 

                     

My name is Tom Yogan and I have been a member of the Valparaiso community since 1993.  

During that time, I’ve had the good fortune to work with an excellent, innovative, and growing company while my wife and I raised our wonderful children.  Little-by-little, as my growing responsibilities took over more of my time, I found it difficult to keep a consistent workout schedule. As a result, at 59 years old I found myself 30 lbs. overweight with borderline high cholesterol and hypertension.  A few times over the years I was able to keep an evening weight training routine, but it never lasted long due to conflicting commitments with dinners, meetings, and children’s activities – all beginning at 6 or 7 pm.  

But fortunately I had the good sense to listen (finally) to my wife as she described the great benefits and fun(!) she was having 2 to 3 times per week in the early morning at Pumps Fitness!   She came home telling me often about Ian’s encouraging leadership, how good she was feeling, and the sense of accomplishment that comes with getting her workout done at the beginning of the day.  

One day my wife told me about a 6-week “fitness challenge” due to start and finish before the holidays, and I finally took her advice and signed up for the small group at 6:30am M-W-F. And I think I ended up enjoying the early morning workout even more she did!  As an over-the-hill athlete I enjoyed exerting my body again, as well as that good feeling of tiredness and slight soreness that comes along with it. 

I lost over 10 lbs. during the challenge, and I continue to lose weight at a healthy, gradual pace. After the challenge, I signed up to work out with Daniel three times a week and he is great!  At my last physical exam, my cholesterol was back into the normal range and my blood pressure much lower.  My finicky lower back hasn’t felt this good in a long time as I’ve learned to engage dormant core muscles.

I think the real secrets to my keeping this up are:

·     It’s only 30 minutes first thing in the morning, so if I’m in town, I will never miss.

·     It’s only 30 minutes, and I can certainly handle the focused exertion for 30 minutes.

·     The session is broken into 30 second to 1 minute exercise periods – and I can do almost anything for 30 seconds.

·     It’s a cross-fit program that Daniel tailors to individual and group goals. 

·     The exercises always change – so both mind and body are never bored.

·     You meet some very nice and interesting people.

·     Maybe the most important – Daniel and Ian are committed to mine and everyone’s success!

So naturally, I wish I would have started this routine years ago – but then again – I am definitely glad I didn’t wait any longer to begin.  God-willing, I’ve got many more years to enjoy in good health and fitness.

Simply stated, I highly recommendPumps Fitness for anyone at any fitness level.

And thanks to Daniel & Ian at Pumps Fitness!