Busting Belly Fat!

Many people find that they have problem areas where they just cannot get fat to budge.  

It’s frustrating that, although you may be making an effort with your diet and trying to exercise more, sometimes it feels impossible to reduce fat around your belly. With an active lifestyle there are several steps you can take to help you become or remain trim all over.

Breaking down the fat loss myth

I’m sorry to say that there is no such thing as spot reduction, we just don’t get to choose where our body stores fat and we can’t remove it from particular places when we decide we don’t want it.  It’s a disheartening fact but hundreds of sit-ups and stomach crunches on their own won’t immediately help you lose that spare tire. The good news is that with diet and exercise together, you can burn your excess fat and by following my  three belly fat busting tips that spare tire will soon deflate.

Three simple tips to help you reduce the appearance of belly fat

Here are my three go-to belly busters that help keep me stress free and in control of my figure.

Belly buster tip 1:  Make time to be active

Although you can’t spot reduce and only target a flabby tummy, you shouldn’t discount the benefits of general exercise.  If you can find time for a physical activity every day, then you’ll soon find yourself firming up all over.

I know you’ve heard it before but being active and becoming physically fit is also wonderful way to cut through the stress in your life.  Spending time exercising can give you a time out and help you reprioritize.   Even better, the time you spend exercising is time when you can’t be eating!

Belly buster tip 2:  Take a deep breath

Practice conscious breathing by inhaling through your nose and letting the air expand into your tummy, then breathe out through your mouth. Stopping work and taking 5-10 conscious breaths can calm your mind and give you a rejuvenating time out. Don’t let stress creep up and leave you feeling frazzled by the end of the day, that way may lead to comfort eating.  Try this breathing technique as often as  you remember (you may even want to stick up a post-it note to yourself).  Take the time to think about your body and how you want it to look.  This mindful technique may help you avoid a donut or re-prioritize a trip to the gym.

Belly buster tip 3:  Pull your shoulders back and your tummy in

Schedule a stretching break instead of a coffee break. You can do simple stretches and exercises from the comfort of your office chair or while you’re on the phone.  Try pulling in your tummy when your sitting or standing for 30 seconds at a time and you’ll be strengthening your core stomach muscles. And, if you have a minute, then take a moment to stand up straight, pull your shoulders back and walk tall. Improving your posture can help make you feel more alert and in better shape.

Although there are no quick-fix solutions, you’ll instantly feel better if you begin to exercise, take control of your figure and make the time to think about you.  Whatever your problem area – be it a wobbly belly, thunder thighs or a double chin – with a consistent exercise routine and patience you can improve your physique.

Faux Fried Chicken Apple Skillet

Is there anything better than single skillet dinners? I wish every meal only required a single pot, pan or skillet! That would sure save us some clean up time. This recipe, for Skillet Fried Chicken with Apple, is everything that a comforting, cold weather dinner should be. The chicken is lightly coated in coconut flour, giving it the feel of fried chicken without the extra fat, calories and guilt. Apple cider and fresh apples along with fresh sage bring seasonal flavors and close-your-eyes worthy taste. 

Courtesy of RealHealthyRecipes.com

Servings: 6

Here’s what you need

• 2 pounds chicken tenders
• sea salt and black pepper
• ¼ cup coconut flour
• 3 tablespoons coconut oil, divided
• 1 yellow onion, chopped
• 1 tablespoon garlic, minced
• ¾ cup broth (chicken or bone)
• ¾ cup Apple Cider
• 2 apples, seeded and diced
• 1 tablespoon apple cider vinegar
• 1 tablespoon fresh sage leaves, minced (use the smallest leaves intact as garnish)

Instructions

1. Season the chicken tenders on both sides with salt and pepper. Set 1 Tablespoon of the coconut flour aside, and dredge the chicken through the remaining coconut flour, shaking off the excess.
2. In a 12-inch skillet place 2 Tablespoons of the coconut oil over medium-high heat. Add the chicken and cook until browned, about 7 minutes per side. Transfer the chicken to a plate and tent with foil.
3. Add the remaining 1 Tablespoon of coconut oil to the same skillet over medium-high heat. Add the onions and garlic; cook for 5 minutes. Stir in the remaining 1 Tablespoon of coconut flour and cook for another 2 minutes.
4. Deglaze the skillet with the broth and cider and bring to a boil. Reduce the heat to medium and simmer until it thickens, about 5 minutes.
5. Add the apples, vinegar and sage. Season to taste with salt and pepper. Simmer until the apples soften, about 5 minutes. Add the chicken back to the skillet, and cover with the sauce. Garnish with fresh sage leaves. Enjoy!

Nutritional Analysis

One serving equals: 216 calories, 12g fat, 21g carbohydrate, 12g sugar, 265mg sodium, 3g fiber, and 29g protein

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 JUNE SPOTLIGHT

MARY ANN CHAPMAN

I am 63 years young and just ran a 10-mile race at the end of May!  That in itself should be enough to expound the benefits of making a serious lifestyle change.  But let me tell you more.  

A few years ago I realized I had lost the battle of balancing work with my personal well-being and tried unsuccessfully to make changes on my own.  Eight months ago I was 40 pounds heavier, had little strength or balance, and was going down a path that would result in serious health issues.  I was especially concerned I had not yet taken steps to strengthen my bones as I aged and was afraid of training with weights on my own.  

I knew I had to find a gym in which I would feel comfortable.  One that was small, would provide me with personalized attention, challenge me, and hold me accountable.  While researching options I came across Pumps Fitness and their 6-week challenge.  In reading about Pumps Fitness, and after meeting Ian Bowen, the owner and head trainer, I knew I had found a gym where I would not be judged and would feel comfortable in my own skin.  

And so, with the support of my husband, I began my wellness journey.  Initially I could barely complete 20 seconds of continuous jumping jacks!  I knew I had a long road ahead of me but Pumps Fitness provided me with the tools I would need to succeed — an exercise plan, a nutrition plan, weekly newsletters, daily motivations emails, and extra help anytime I needed it.  

As I progressed in my training I also took advantage of small group classes and gave Pilates Reformer a try as well, all of which I have loved.  I have learned to set goals for myself and to celebrate even the smallest success.  I have learned to focus on non-scale victories (fit of clothes, how I feel, increased health, strength and balance, and reaching goals I have set for myself).  It hasn’t been easy and I have had to refocus on more than one occasion.  I maintain a Wellness Journal on FB so my friends and family can help hold me accountable.  My biggest challenge is sticking to the nutrition plan and drinking the recommended ounces of water each day, on a consistent basis, as well as not getting hung up on numbers i.e. pounds or inches lost.  

I know this is a lifestyle change and I still have a ways to go but with the positive support of my trainer and those I work out with, I will get there!  Oh, and did I tell you that my next big goal is to run my first half-marathon in the fall?  

Pre-Prepared Foods... Not all bad!

Focus on good nutrition while making use of pre-prepared foods and you'll find that healthy eating is easy!

For protein, you can buy fish or poultry that’s already seasoned and ready for quick grilling or frozen pre-cooked shrimp that can be tossed with some pasta and veggies for a quick dish.  And don’t overlook canned tuna, salmon or chicken breast that can be added to salad greens, rice dishes or soups.

You can also boost the nutritional value of condensed soups by mixing them with nonfat milk or soy milk instead of water.  As the soup is heating, toss in some frozen mixed vegetables, or some loose pack spinach to add nutrition, flavor and bulk.  Frozen-loose pack vegetables allow you to use only what you need and are ready to eat in minutes.

Salad preparation can also be quick thanks to pre-washed salad greens, all sorts of pre-sliced and chopped veggies and baby carrots.  Add a splash of low-fat bottled dressing and some pre-cooked chicken or shrimp and you’ve got a quick and healthy meal.

Fresh, pre-washed and cut veggies are available in the produce section, and if your market has a salad bar you can often find them there, too.  Pop them in the steamer, toss with some pre-chopped garlic or onions when they’re crisp/tender, and you’ve got a gourmet dish in minutes.

BBQ Chicken En 

Papillote

This quick and easy recipe combines chicken, sweet potato, butter beans, green beans and tangy BBQ sauce. It’s simple, the meat turns out tender, and there’s virtually no clean up!

Be sure to slice the sweet potato very thin, as you want it to be tender at the end of the 30-minute baking time. This is also why we are using thin sliced chicken breast, in order to make sure that the meat is cook through.

Courtesy of RealHealthyRecipes.com

Servings: 4

Here’s what you need

• 2 shallots, thinly sliced into half moons
• 1 sweet potato, peeled and thinly sliced into half moons
• 1 cup green beans, trimmed and cut into 1 inch pieces
• 1 (16 ounce) can butter beans
• ½ cup natural BBQ sauce (avoid ones with added sugars)
• 4 chicken breast, thin sliced
• 2 tablespoons fresh chives, minced

Instructions

1. Preheat the oven to 400º F.
2. In a large bowl toss the shallots, sweet potatoes, green beans and butter beans with half of the BBQ sauce. Rub the remaining sauce over the chicken breasts.
3. Cut four 12-by-16-inch pieces of parchment paper and fold each in half. Open the parchment paper and arrange ¼ of the sweet potato and green beans and a chicken breast in the center of the top half of each parchment. Generously season with salt and pepper. Top with a sprinkle of chives.
4. Fold the bottom half of the parchment paper over the chicken and veggies. Start folding and crimping the parchment paper ends together from one end all the way around to the other end, creating a sealed envelope. Fold the end under the packet. The packet should be fully encased, with no breaks in the parchment paper for steam to escape – we need that steam as part of the cooking process! Place the packets on a pan.
5. Bake the chicken and veggie packets for 30 minutes and remove from the oven. Serve the packets on plates, tearing them open just before serving. Enjoy!

Nutritional Analysis

One serving equals: 268 calories, 4g fat, 22g carbohydrate, 3g sugar, 625mg sodium, 5g fiber, and 35g protein.

Call Us Today or visit our Website for more information.

Pumps Fitness Website

Committed to your success,

Ian Bowen

219-548-3480