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

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How to indulge without ruining your diet!

An occasional indulgence isn’t really cheating – especially if you’ve planned for it.

Cheating – on your taxes, on a test, on your partner – is just plain wrong.  And chances are, even if you were to consider cheating, you probably wouldn’t ask for permission from your accountant or your teacher…or your partner.  So why are people always asking if it’s “okay to cheat” on their diet?  Does it feel “good” to be “bad”? Do they want to place the blame on their trainers shoulders if their cheating doesn’t lead to weight loss?  Or are they simply saying, “I just can’t be this strict with myself every single day – I need a break!”

Let me start by saying that – at least when it comes to eating healthy -  I don’t like to use the word ‘”cheat”.  And here’s why.  Most of us don’t cheat on our taxes, on tests or on our partners – because we know it’s wrong.  And so, if we did cheat, we’d feel really bad about it.  Following the same logic, if you “cheat” on your diet, it must be wrong – and you’re going to feel bad for having done it.  So let’s just dispense with the word “cheat” right off the bat.

Cheat or treat?
Since “cheat” sounds so negative, let’s call it something more positive instead – I think “treat” sounds a lot better.  There’s nothing wrong with treating yourself once in a while (80/20 rule you’ve heard me talk about before), especially if you’ve banked some calories in advance for your indulgence.  If you’ve saved up some calories all week so you have a few extra to spend on the weekend, is that “cheating”? Sounds more like  “good planning” to me.

Why do you feel the need to cheat ….I mean treat? J
Before you start planning, you might want to think about why you feel the need to “cheat” in the first place.  Are you being too strict with your eating and cutting back too far? Are your regular meals not satisfying or enjoyable? Are “cheating” and “being bad” your reward for being good all week?  One way to stop the need to stray from your eating plan is to get to the root of the problem.

Trying to adhere to an overly strict diet is probably one of the most common triggers for “cheating”.  Maybe you manage to hold things together pretty well all week, so you figure you deserve to cut loose and enjoy yourself on the weekend.

But if you’re eating yourself into a stupor every weekend because you “deserve it”, not only are you likely to undo any progress you made during the week, you’re also rewarding your good behavior with high calorie food.  Over time, you associate your healthy weekday foods with penalty, and your high calorie weekend indulgences with reward – which isn’t likely to foster lifelong healthy eating habits.

The other problem is that if you haven’t figured out the number of extra calories you can safely spend on the weekend, it’s too easy to tell yourself that you’ve been “so good” all week that you can’t possibly overdo it. Trust me – you can.

Planning your pleasure
So there’s a fine line to making this work, and it all depends on proper planning – which involves banking some calories and spending them wisely.
I’m more inclined to advise people to limit their “treat” to one meal rather than taking the whole day off.  There’s a big difference between eating something special that isn’t on your usual meal plan and taking the entire day off to eat whatever you want.  For some people, a whole day without dietary restrictions can be like a train without brakes – and can cause nearly as much damage.
But planning ahead for a “treat meal” is a lot easier to control.  First, consider your allotted calorie intake for the whole week.  Then, determine how many calories you can set aside each day to accumulate what you’ll need to spend on your splurge.  It also helps to be as specific as you can when you plan when, where and how you’re going to spend your calories.  Telling yourself, “I’ve been good all week so I can have a nice steak dinner” may not work as well as, “I’m saving up 400 calories this week because I’m going to my favorite restaurant on Saturday night and they make the best apple pie.”

Treating Isn’t cheating

If you feel that your “cheating” is the result of a too-strict diet, consider this.  Those who naturally maintain their weight manage to have treats from time to time.  It’s part of life – and an important skill to learn.  Eating perfectly all the time probably isn’t reasonable.  But if you eat three regular meals a day with healthy snacks in between and have a “treat” meal once a week, you’re being “good” at least 80% of the time.  And when you’ve planned and saved for your splurge, you can enjoy it guilt-free.  So make it special – put it on a plate, eat it slowly, savor it and enjoy it.  You earned it.

Cranberry Quinoa Mini Muffins

Here is a muffin that is truly packed with fiber. Whole wheat flour and wholesome cooked quinoa combine with almonds and cranberries for a moist and delicious treat. Cooked quinoa can be used in place of some of the flour in almost any recipe to increase protein and fiber.
Servings: 36 

Here's what you need:

• 1 cup unsweetened rice milk 
• 1 Tablespoon ground flaxseeds 
• 1/4 cup safflower oil 
• 1/3 cup pure maple syrup 
• 1/2 teaspoon vanilla extract 
• 1/4 teaspoon almond extract 
• zest from 1 small lemon 
• 1 cup whole wheat flour 
• 1/2 cup ground almonds 
• 1 1/2 teaspoons baking powder 
• 1/2 teaspoon freshly ground sea salt 
• 1/2 teaspoon freshly ground cinnamon 
• 1/2 teaspoon ground cardamom 
• 1 1/4 cups cooked quinoa 
• 1/3 cup finely chopped dried cranberries 
• 1/4 cup organic turbinado raw cane sugar

1. Preheat oven to 370 degrees F. Place 12 muffins liners in muffin pan and set aside. 
2. In a medium sized bowl combine the rice milk, flaxseed, oil, maple syrup, vanilla, almond and lemon zest. 
3. In a separate bowl combine the flour, ground almond, baking powder, salt, cinnamon and cardamom. Mix the dry ingredients with the wet ones and fold in the cooked quinoa and chopped cranberries. 
4. Use an ice cream scooper to fill each muffin liner 3/4 full. Sprinkle the turbinado raw cane sugar on top of each muffin. Bake for 30 minutes or until golden. 

Nutritional Analysis: One serving equals: 55 calories, 2.5g fat, 8g carbohydrate, 1g fiber, and 1g protein. 


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Call For Your Free Body Transformation Analysis 

(219)-548-3480

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Flabby arms? Here's how to get rid of upper arm fat!

Do you know what a ‘bat wing’ is? What about a ‘flabby flapper’? If you have no idea, then you probably don’t have an area of loose musculature at the bottom of your arms. Plenty of people do however, and it can be a major confidence drain.

Both men and women can have a tendency to store fat on their upper arms and if that applies to you then, don’t worry, we can tackle the issue with some key exercises.  You may also feel that your upper arms are saggy if you’ve lost weight and have excess skin in this area but, again, don’t worry, my advice addresses this too.  Together, we will wave goodbye to arm jiggle and show off your toned and defined biceps and triceps.

Although you can’t command your body to lose fat from a specific area, a variety of weighted toning exercises can help you improve your muscle mass. I recommend combining bursts of general fat burning cardio activity with upper arm focused strength exercises, and you will be showing off your newly sculpted guns and saying goodbye to unsightly bat wings in no time at all.

It’s easy to add in some upper body exercises throughout the day at home or at work. You don’t even need to use heavy weights, a simple full water bottle or cans from the pantry can be a good starting point. In the workplace, you can try using using paperweights or a ream of photocopy paper.

You might also want to consider resistance bands as these stretchy bands are a light weight solution for adding resistance workouts to your day, they are inexpensive and light weight so you can take one almost anywhere and, although it’s a different feeling than weights, the resistance created is just as effective for toning your body.

Focus on toning up and building your strength:
Building strong biceps, triceps and shoulders will give you muscle definition and rid you of an arm that continues to move long after you stopped waving.

Try focusing on movements that mimic everyday tasks. Sculpting your arms can be as simple as placing books on a shelf! Try to do exercises that are consistent with your body’s needs. If your job requires you to lift objects throughout the day, then getting strong through stretching and exercise can make your day easier. Excessive direct overhead movements are often not necessary and can cause stress on your shoulder joints so keep your movements in front of you.

The benefits of gaining a little muscle:
There are several benefits of gaining additional muscle mass.  The most exciting being that your body will naturally burn extra calories all day long in order to sustain your new muscle.  You will also find that the additional strength you will gain from lifting weights can help you with your day-to-day tasks and weight-bearing exercise has been linked to considerable improvement in bone density. 

Focusing on upper arm strength-building for just 10 minutes a day will soon pay off.
Dedicating a small amount of time each day to upper body resistance training, and avoiding the trap of spending hours a day in the gym, can help you reap the benefits without the severe muscle soreness that over exercising a specific body part can give you.
Try to dedicate 10 minutes a day to an arm exercise routine and remember to stretch both before and after you exercise to avoid injury and tight muscles. It’s amazing how quickly your body can respond to resistance training.

There are many effective exercises that focus on the upper arm. Try a combination of bicep curls, bent over rows, tricep kickbacks, shoulder presses and plank holds.

The tricep kickback is one of my favorites as it focuses on the back of your arms and the tricep can be overlooked in favor of the much more famous bicep. But the key to a shapely bicep is a strong tricep.

How to do a tricep kickback correctly

–  Choose some weights that are suitable for your fitness level and hold one in each hand. Stand with your feet shoulder width apart, bend yourknees and hinge your back forward slightly so that you are looking at the floor in front of you and your back is at a 45-degree angle.

-  Bend your elbows at a 90-degree angle, so that your hands are in front of you and keep you arms tightly tucked into your sides.

-  Extend your arms back behind you and slowly straighten your arms; you will start to feel your triceps working as you lift the weight behind you. Hold the lift for two seconds and return to your starting position and repeat.  If you want to intensify the work turn your palms upward.

-  Try to do 10 reps per arm but stop if you feel uncomfortable.

You can do this exercise with both arms at the same time or you can do it firstwith one arm and then the other.   If you prefer to work one arm at a time, be sure to place your dumbbell free hand on your thigh and use a staggered stance to help keep your back in a neutral position.

There are so many health benefits to be gained from a balanced combination of diet and exercise.  I believe that taking a little time each day to focus on yourself is never a bad thing and with a consistent approach, you’ll soon be waving goodbye to sagging arms with an arm wave that stops when you stop.

Cranberry Chicken Salad

Meals that are high in protein and natural fiber are the perfect way to compliment your strength training routine to achieve your fat loss goal quickly. This recipe for Cranberry Chicken Salad is a delicious way to eat lean and clean. Serve on large lettuce leaves. Servings: 8 

Here’s what you need...

• 4 cups cooked chicken breast, cubed
• 1 fennel bulb, chopped
• 1/4 cup roasted pistachios, chopped
• 1/4 cup dried cranberries
• 1 Tablespoon roasted pepitas
• 3 Tablespoons coconut milk, canned and full fat
• 1 teaspoon dried, ground sage
• 3 Tablespoons fresh parsley, minced
• dash of salt and pepper
• head of Romaine lettuce

1. Mix all of the ingredients, except the lettuce, in a bowl. Serve by spooning the chicken salad in large Romaine lettuce leaves. 

Nutritional Analysis: One serving equals: 221 calories, 9 fat, 123mg sodium, 10g carbohydrates, 4g fiber, and 23g protein. 

Call For Your Free Body Transformation Analysis 

(219)-548-3480

Pumpstrainigandpilates@gmail.com

Pumpsfitnessinc.com  

Have You Hit A Weight Loss Plateau? Do This Now!

Have you hit a weight loss plateau? Has your fitness plan stalled and you don’t feel you’ll reach your goals?  Don’t worry, you’re not alone. I can help you power back up and start seeing results again.

If you ever feel that you are doing everything just right with your fitness and nutrition plan but your results don’t seem to represent all of your hard work then I have a simple but effective piece of advice.

Hitting a fitness or weight loss plateau is a very common problem in the world of sports performance and general weight loss. There are many theories on why our bodies sometimes hit a temporary yet frustrating roadblock but, by thinking outside the box, you can power through the frustration and start seeing results again. Keep on reading and you may be surprised at just how easy it can be to jump-start your flat-lined results.

All you need to do is take a few days rest in order to kick start your results.  Honestly you need to do something really different to put your body back on track and move past your fitness or weight loss plateau. If you’re ready to break free from a weight loss plateau or prevent yourself from hitting a future roadblock then a good rest is just the magic ingredient you need.

Being consistent with your activity level and nutrition plan is an important strategy when it comes to sports performance, weight loss and fitness but have you ever heard the old saying that “too much of a good thing can be a bad thing”?  This can be especially true when it comes to overexerting your body. Pushing your body to the point of exhaustion can spell disaster for your fitness level and weight loss goals. A plateau can happen at any point if you don’t schedule some quality down time into your program.

Three great reasons to rest your body

Here are some reasons why a rest is sometimes more beneficial than a training session.

1 Avoid fatigue
     Your body needs to re-generate, restore and repair itself often. The most effective way for your body to naturally heal itself is for you to rest. Overworked muscles and overstressed joints just don’t perform as well and luckily our body lets us know when our muscles are overworked.  Your pain receptors will make movements uncomfortable and your joints can become tender when you push your body too hard. The nervous system also needs time to rest in order to adapt and improve from training. Always listen to your body and rest if you are sore.

2 Stay In A Natural Cycle

    Athletes train in cycles for a reason, the timing of training may vary from athlete to athlete but one common factor in every athlete’s training program are pre-planned rest days. One of the main reasons athletes rest is to avoid fatigue, but resting the body also helps athletes avoid common overuse or stress injuries. Many athletes notice an improved general performance after taking time off from training. A well-rested body will get better results than a tired one.

3 Spark Excitement

If you are putting your body through the motions day after day, you can become complacent and your exercise intensity is likely to drop without you even realizing.

Have you ever seen a dog that hasn’t been walked for a few days? As soon as the dog goes out, it’s like a whole new world and they are just so excited. Well, it can be the same for humans when we’re working out.Taking a day or two off from your current workout routine can make you come back to the gym with a renewed commitment and excited approach.

There could be many factors that impact your results but if overtraining is one of them it is easy to fix with a simple day or two of rest. My goal is to help you discover ways to improve your current fitness level and emphasize that you should to listen to your body. We are all individuals and our bodies adapt at our own personal rate: giving your body adequate rest so it can be strong for your next workout is a smart approach to achieving sustainable results.

You only have one body so use it wisely.

Although I am encouraging you to add a few rest days into your intense training weeks, this is not an excuse for you to sit on the couch and do nothing all the time! A simple change of routine or incorporating activities that are at a lower intensity such as a gentle walk or swim are acceptable rest day activities. My family is usually very active and we like getting out and about but now and then it’s good for everyone to recharge.

I know that taking a rest definitely improves my performance and helps me reach the next fitness level.  So, aim for one or two rest days a week but keep your completely inactive couch days to a few times a year!

Cleansing Squash Soup

This simple, cleansing squash soup recipe is an amazing recipe to rely on this holiday season for two reasons... 

First, it's the perfect light meal to eat before you go out to your holiday party. You’ll make better food choices and will have less room for the fattening foods when you’ve already filled up on this guilt-free soup. 

Secondly, this soup makes a wonderful day-after-the-big-party meal, when you want to keep things low-calorie, simple and cleansing. It freezes well, so make lots and save some for later. Servings: 6 

Here’s what you need...

• Nonstick cooking spray
• 1 red onion, chopped
• 6 cups vegan vegetable broth
• 3 green zucchini, chopped
• 3 yellow zucchini, chopped
• dash of salt and pepper
• 12 oz frozen butternut squash, defrosted
• 1 cup unsweetened coconut milk
• juice from 1/2 a lemon
• dab of plain Greek yogurt

1. Spray the bottom of your soup pot with nonstick spray, and sauté the onion until soft. Add the broth, zucchini, salt and pepper and cook until zucchini is soft.
2. Use your hand blender and puree the soup until smooth. Add the butternut squash.
3. Remove from heat, add milk and lemon juice.
4. Put a dab of yogurt in each bowl and swirl with a spoon.

Nutritional Analysis: One serving equals: 122 calories, 1g fat, 402mg sodium, 26g carbohydrate, 3g fiber, and 5g protein 

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

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