MONTHLY CLIENT SPOTLIGHT!!

SPOTLIGHT ON……  Kira Geiss!

November 2017!!

The story is oh so familiar. . . it may be your story.  “I am too busy to work out!”  We all justify why we don’t work out, but the reality is if we don’t make time for ourselves and our health, we fall apart and then cannot support our family, friends or succeed in our goals.  Like all of YOU I am busy, my name is Kira Geiss and I am the Director of Finance and Chief Compliance Officer for a Dental Manufacturer.  Several years ago, I started a not-for-profit preschool (The Field Station Cooperative) with several other mom’s and 12 years later I am still their Director of Finance.  Additionally, I have been involved in a variety of other church and community activities.  Yes, just like YOU, I am busy. 

In high school, college and early in my career I was in great shape.  I got married, had kids and then got back in shape for a bit.  Then I began eating all the kid’s leftovers.  The words of my parents ringing in my head, “waste not, want not”.  So I was “busy”, eating leftovers, began to grow, lose muscle tone, and purchase larger sizes.  I started having a lot of back pain.  In my late 40’s, I participated in a Mud-a-thon with my daughter and began running a little to try to get back in shape.  I started to feel a little better, but after a few years, still did not see any real results.  It is not clear what lead to my friend Dale Huyvaert’ s suggestion for me to go with him to his trainer.  Maybe it was my complaints about lack of results, hearing grumbles about my stress level, noticing my workload, determining it was time for me to have life outside the office or the impending implosion/explosion.  Regardless of the reason, I met Ian. 

After my first work out I literally almost fainted.  I realized it was time to get serious.  In a conversation with my in-laws I found out they had both trained with Ian at one point and my father-in-law still did.  They shared Ian’s amazing recover story.  Reality hit. A recipe for success was within my grasp, a work out partner (Dale) and a committed trainer (Ian).  Every workout was unique, every muscle was sore, every time I heard “you can do anything for 20, 30, 45, 60 seconds” I thought of the obstacles that Ian overcame and had to push through. 

After about 1 ¾ years, at 50 I am in the best shape I have been in for the past 15 years!  Ian has not only been a trainer, inspiration, work out partner, motivator, but also a sounding board.  Ian is committed to the success of each of his clients.  He works to develop a plan to aide in achievement of our individual goals and commits to his clients.  He fills our bucket with encouragement, support, and a smiling face. 

Thanks to all of you have been in a training sessions with me, you have offered support and inspiration.  Thank you for making the commitment to yourself and eliminating the excuse of being too busy.  Most of all sincere thanks to Dale Huyvaert for being a work out partner and introducing me to Ian, and to Ian for engaging me in unique, challenging work outs.  I look forward to continuing my fitness journey.  It has reduced my stress, given me life outside the office, increased my health and it has literally saved me in so many ways! THANK YOU!!!!!

Mental energy: how to use food to feel more alert

Want to feel more alert? To keep up your mental energy and focus, you’ve got to eat the right foods, at the right time. A client recently complained that she suffered from ‘brain fog’. “My mental energy is shot and I can’t focus.” So she wondered…“is it something I’m eating?” Possibly. But more likely, it’s what she’s not eating that’s leaving her mental energy flagging. As a full-time student and a new mom, her eating patterns are erratic and she’s often grabbing something on the run, and relies on coffee to keep her going. Without the right foods to give her brain the fuel it needs, she can’t possibly expect to keep her mental energy in high gear.

The next time your mental energy is fading and you feel like you can’t string two sentences together, think back. When did you last eat? What did you have? Have you been drinking enough liquids? Skipped meals, unbalanced meals, and dehydration can all zap your mental energy and focus. (And don’t forget that getting adequate sleep and rest is part of the equation, too).

How what you eat affects your mental energy

What is mental energy, anyway? It’s actually got several features – including your overall mood, your motivation, as well as your attention and focus. When your mental engine is revved up, there’s a good chance your diet had something to do with it. So, here’s some “food for thought”.

What to eat to keep your mental energy up all day long

 - Carbs fuel your brain

Glucose is the only fuel that normally feeds your brain cells – and it’s derived from the carbohydrates in your diet. After they’re broken down during the digestive process, carbohydrates enter the bloodstream as glucose (your ‘blood sugar’). Since your brain is active 24/7, it has high energy demands – higher, in fact, than any other cells in your body. And, since brain cells – the neurons – can’t store glucose, your brain needs a continuous supply. Stick with the healthy carbs – fruits, vegetables and whole grains – to give your brain the fuel it craves. These high fiber foods take time to digest, which leads to a gradual release of glucose into your system. On the other hand, a meal high in refined carbohydrates – think starchy, sugary foods – can actually backfire on you. Since these foods are digested relatively quickly, you may experience a quick rise in your blood sugar… often followed by a quick drop. And that blood sugar ‘crash’ can make you feel mentally sluggish.

 - Your brain wants fuel at regular intervals

Since your brain wants a steady source of glucose, it’s important to eat at regular intervals throughout the day to keep your mental energy from taking a nosedive. Aim for small meals and snacks every 3-4 hours.

 - Your brain wants breakfast

There’s plenty to be said about the importance of breakfast, and giving your brain a boost is just another reason to fuel up first thing. While you were sleeping, your brain was plenty busy - and it burned through lots of fuel overnight – and the tank is pretty empty by morning. Do your brain a favor and start your day with a well-balanced breakfast that includes both healthy carbohydrates and a shot of protein.

 - The best proteins for your brain

Even though your brain doesn’t use protein directly for fuel, it does use amino acids – derived from the proteins that you eat – to manufacture important brain chemicals. Tyrosine, for example, is an amino acid (found in poultry, fish, dairy products, nuts and beans) that your body uses to make a brain chemical called dopamine that promotes alertness and brain activity. Another amino acid, called tryptophan (also found in seafood, poultry, dairy products and soybeans), is needed to make another brain chemical called serotonin, which leads to feelings of calmness and contentment.

 - The best beverages for the brain

When your body is dehydrated, it can affect your mood and your energy level. Mild dehydration reduces alertness and your ability to concentrate, and by the time you feel thirsty, your mental energy has already taken a hit. Water is always a good choice, but coffee and tea in moderation are fine, too. Caffeine-containing beverages may help with focus and concentration – but be smart about it. You don’t want to ignore your diet and simply rely on caffeine to keep you going through the day. You need to hydrate properly and eat right. And, monitor your own response to the caffeine you’re taking in. If it makes you jittery or keeps you up at night, you’d be wise to cut back. Using caffeine for a brain boost during the day won’t do you much good if it interferes with a good night’s sleep.

Best Spinach Salad Ever

The first thing that you'll notice about this salad is that it tastes amazing. It also doesn't hurt that spinach is an extremely nutrient-dense food. The recipe calls for raspberry vinegar, which is a flavorful and refreshing alternative to traditional, oily dressing. The fruit and nuts add flavor, fiber and healthy fat. 

Servings: 8

Here's what you need:

• 8 cups cleaned spinach leaves 
• 3 oranges, peeled, sliced and quartered 
• 2 cucumbers, peeled sliced and quartered 
• 1/8 cup macadamia nuts, coarsely chopped 
• 1/8 cup sunflower seeds 
• 2 Tablespoons poppy seeds 
• 1 cup strawberries, sliced or whole raspberries 
• 1/2 cup white balsamic raspberry blush vinegar

1. Combined the spinach, oranges, cucumbers, macadamia nuts, sunflower seeds, poppy seeds and strawberries in a bowl. 
2. Add the vinegar and toss well. 

Nutritional Analysis: One serving equals: 99 calories, 3g fat, 14g carbohydrate, 2.6g fiber, and 3.5g protein.

Contact us for your free Fitness Consultation!

Email: Pumpstrainingandpilates@gmail.com

Phone: 219-548-3480

Web: Pumpsfitnessinc.com