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.

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Ian Bowen

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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 

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Trainer Spotlight!

SPOTLIGHT ON……  LaDonna Trapp!

February 2018!!

WELCOMING OUR NEWEST TRAINER!

I have been involved in education for most of my life, including acquiring a Bachelors degree majoring in Psychology at Valparaiso University while being a wife, mom and full time employee. My employment has most always revolved around education.

I had always wanted to learn what a Personal Trainer could do for me so when I came to Pumps Fitness and experienced a great work out with enthusiasm and a smile, dropping inches and pounds, I was convinced.  Education in wellness/fitness is the wise choice for me.

 As a Certified Trainer through the National Association of Sports Medicine, also holding an AFAA certificate in Metabolic training, and soon to be earned Certificate in Exercise Design For Seniors, my goal is to help individuals realize they can do it! There is an exercise program for everyone. My desire for my clients, is to give them a place where they can zone into a little “healthy me time” with no distractions and a little specialized attention.  

When our daughter was just a little girl she asked me, “Mommy, how old will you get to be?”  I told her not to worry, Mommy would live to be 100, and I meant it, to the best of my ability. Currently, the fastest growing age group in America is the 90+ age group. What if you become part of that age group? If so, are you going to get there to the best of your ability?

Will you invest in getting well or in being well? Imagine- being at the best of your abilities, so you can live well.   I choose being well, at the best of my ability.

                                                                                   

La Donna Trapp

NASM Certified Personal Trainer

AFAA Certificate Metabolic Training

Why Flexibility Is Important

Let’s talk about the dos and don’ts of stretching.  Flexibility is one of the key factors of any good fitness routine. Yet a lot of pepole often misunderstand some key aspects related to correct stretching. 

How to stretch, when to stretch and how long to hold stretches are just a few of the questions that people ask on a regular basis. 

Some people are born to be more flexible than others.  The good news is that whatever level of flexibility you’re born with, correct stretching will help you improve. 

Why is stretching important?

1. Stretching helps you maximize your body’s ability to move freely.

In simple terms that means stretching helps you get out of your own way internally so your body can perform at its best. Tight soft tissue can restrict joint movements and hinder important tendons from effectively doing their job.

2. Stretching helps you avoid injury.

Training with tight muscles can lead to serious injury and muscle tears. With these two reasons in mind, you should never skimp on stretching before and after exercise.

3. How much stretching is enough?

“Fitness is not a one size fits all situation and, because flexibility is a factor of fitness, you must determine what is right for your own body” You should navigate your own personal stretching needs and keep these dos and don’ts in mind.

Correct stretching dos and don’ts

 Do:

• Spend time doing dynamic stretches before exercising.
• Dynamic stretching involves gentle movements to increase your range of movement. It improves blood and oxygen flow to soft tissues prior to exertion and also prepares receptors within the muscle to perform.
• Prepare your body with fluid flowing movements such as arm circles, leg swings, squats and lunges.

Don’t:

• Use jerky bouncing or forced movements to increase your range of motion as this can cause injury.
• This ballistic stretching forces your muscles into an extended range of motion before they are “warmed up” and the risks are not worth the rewards.

Do:

• Dedicate at least 10 minutes after a workout to loosen tight muscles with static stretches that you hold for approximately 30 seconds.

• Stretch to the point of slight discomfort then back off a little and hold. This type of stretching can improve your overall flexibility and may decrease the amount of muscle soreness you experience after exercising.

Don’t:

• Stretch to the point of pain or severe discomfort. You shouldn’t ever hurt your body though exercise and too much flexibility is not good for your body.
• Your joints rely on muscle tension to hold them in the correct position so, if you overstretch or push your body past what is comfortable, you can increase the likelihood of joint and tendon problems.

Find your own perfect flexibility balance

There is an art to finding your body’s balance and the only way to do it is to be aware and conscious of your movements. It’s simple advice but make sure you exercise commonsense at all times when working out! If you listen to your body the chances are that you will achieve results faster and you’ll avoid causing yourself injury.  Part of this commonsense approach to exercising is listening to your body: if you feel any pain or discomfort then stop.

If you are rushed for time then don’t rush your stretching: try to make your main workout more effective instead by using combination exercises.

Your body is exactly that it’s ‘your body’.  Take responsibility for caring for it correctly and never just copy someone else’s routine.  Instead educate yourself and find what works for you. Start at the top of your body, gently working your way down and addressing all major muscle groups.  Stretching and movement is natural, so relax and do what feels right.

Creamy Carrot Soup

Most creamy soups are filled with fat – but not this one. Indulge with this healthy carrot soup. Serve with a side of lean chicken breast or grilled fish and a small salad for a balanced meal. Servings: 2 

Here’s what you need:

• 1 teaspoon olive oil 
• 3 garlic cloves, minced 
• 1/2 small onion, diced 
• Dash of sea salt 
• 4 cups carrots, diced 
• 5 cups filtered water 
• 3 Tablespoons White Miso

1. In a soup pot heat the olive oil over medium heat. Add garlic and onion with a dash of salt and cook for 4 minutes. Add carrots and stir, cook for another 4 minutes. Add the water and bring to a boil.
2. Reduce heat, cover and simmer until carrots are tender, about 20 minutes. Use a hand blender to process the soup until smooth.
3. Remove 1 cup of the soup and mix the miso into it until dissolved. Add back into the soup and simmer for 5 more minutes.

Nutritional Analysis: One serving equals: 187 calories, 4g fat, 27g carbohydrate, 5g fiber, and 5g protein. 

 Call For Your Free Body Transformation Analysis 

(219)-548-3480

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Push Back! Your go-to guide to not eating when you’re not hungry.

Everywhere you go, it seems, there’s pressure to eat.  Here’s how to push back.

For most of us, the last thing we need is the pressure to eat more.  But it happens all the time.  A few years back, one of the fast food chains began a push to add a whole extra meal to your day –  “the meal between dinner and breakfast”.  I do understand the desire for an occasional midnight snack – sometimes you eat dinner early, you stay up late and you get hungry. But once that midnight snack morphs into “the fourth meal”, it starts to sound more like an everyday need – which just makes it easier to justify why we cave into the pressure to eat it.

This pressure to eat faces us everywhere we go, and it seems as if we’ve come to expect it – and accept it, too. I’m no longer surprised when I see free donuts at the dry cleaners, or a plate of cookies at the bank.  When I go to a restaurant, I expect that the server will offer to “start me off” with some deep-fried something or other, or ask me if I’ve “saved room for dessert”.  You’ve probably experienced the occasional pressure to eat from friends, family or co-workers.  Even when you shop for groceries, there’s pressure to buy more (“buy two, get one free!”), which just means more food in the house – and increased pressure to eat it.

With this constant pressure to eat, it means that we have to spend a lot of time trying to stop ourselves from giving in.  And that isn’t easy to do, since it’s almost expected that we should be eating more, not less. (When was the last time a server in a restaurant tried to discourage you from ordering appetizers or dessert?)

But you can push back.  Here’s how.

Push back when there’s food where you least expect it.

Like the donuts at the dry cleaners or cookies at the bank, you can probably think of dozens of unlikely places where you’ve encountered food.  This situation is probably the easiest one to deal with, since you really weren’t expecting the food to be there in the first place.  Ask yourself:  “am I hungry?”,  “is this something I want?” and “would I walk across the street right now to get this?”  Pay attention to your answers, which are most likely some combination of “no”, “not really” and “probably not”.

Push back when you’re grocery shopping.

Grocery shopping is a minefield of temptations – there are literally thousands of items there to entice you.  This is why making a list – and sticking to it – is so important, since it will curb your impulse buying.  When you’re faced with ‘value pricing’ – which encourages you to buy more than you need – consider how you’ll deal with the extra.  If it can be stored out of sight, or repackaged into smaller containers, that’s fine.  But if having more around means you’re likely to eat more, that’s a bargain you don’t need.

Push back when restaurants offer you more than you want.

Just like value pricing at the supermarket, restaurants like to offer you value, too.  Free bread or chips doesn’t cost them much, but the cost to you could be a few extra inches on your belly and hips. Instead of those “deep fried something or others” as a starter, just ask for some water with lemon to sip on while you look over the menu.  Turn down the offer of an extra ‘side’ for just pennies more – unless it’s an extra side of veggies.  And when the dessert menu comes around, don’t even open it.  If others at your table are indulging, have order some coffee or tea to sip on while they eat.

Push back when family, friends or coworkers put the pressure on.

You’d think it would be easy to be straightforward with the ones you know best, but eating with those you’re close to is often emotionally charged.  There’s the family member who prepared something nice and high calorie “just for you” – and, since you don’t want to offend them, you feel pressured to eat it.  If you just can’t bring yourself to say no, then ask for a small piece and take just a bite or two…because if you finish it, there’s a good chance you’ll be offered another helping, and you’ll just have to start the process all over again.  And when you’re out with friends or coworkers and you feel the pressure to have something “just this once” or because “everyone else is having some” keep this in mind – being sociable doesn’t require that you have a drink in one hand and an tempting morsel in the other.

Cranberry Tuna Salad

Here's what you need...

• 2 cans wild caught Albacore Tuna, packed in water
• 2 celery stalks, chopped
• 2 Tablespoons low fat mayonnaise
• 1/4 cup dried cranberries
• 1 teaspoon dried dill weed

1. Drain and flake tuna in a medium bowl.
2. Add all of the ingredients and mix until well combined.

Nutritional Analysis: One serving equals: 195 calories, 9.6g fat, 273mg sodium, 9 carbohydrate, 1g fiber, and 17g protein. 

 Make sure you sign up for our New Year's REVOLUTION program! And start 2018 off the right way click here for more info. Forget about a New Year's resolution and get ready for the REVOLUTION. Just click here and get registered now.

 Call For Your Free Body Transformation Analysis 

(219)-548-3480

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