Need Motivation?

A dose of motivation will change your life almost overnight.

The best part of our job is seeing clients achieve amazing results. Whether they drop a few sizes, lose the baby weight, get off their blood pressure meds, or shrink their waist, the excitement is always contagious.

There really isn’t a clear way to describe the euphoria that settles in once you’ve realized your fitness goal. You have to experience it.

Though each successful client is unique with different goals, one element unites them.

They are all highly motivated.

You see, we are in a unique position. We know how to get you (or anyone else who walks through our door) into great shape. We can coach you through weight loss. We can guide you to a healthier body. We can even train you into a toned athlete.

But there is one catch.

You’ll need to be motivated.

See, saying that you want to get into great shape isn’t enough. You need motivation—and that’s just half of the equation. The other part (and the most important) is ACTION.

Nothing happens until you take action.

You can want it, think about it, mull it over, ponder it, plan it, and then re-plan it. But nothing happens until you take action.

While I may not know your story—it’s probably safe to assume that you are dissatisfied with your body and know that you can improve your fitness level. You want to look better, to have more energy, to experience fewer aches and pains, and to enjoy sweet satisfaction as you achieve your goals once and for all.

We know that all of our successful clients were once in your shoes. They wanted to change their bodies. They felt urgency. And then they did what most fail to do. They took action and contacted us.

But there is more to it than that. They then committed to a program, put in the exercise, stuck to their diet and met their goals. There’s nothing more gratifying than getting back into those jeans that now sit in the back of your closet.

People who take massive action get massive rewards. And those that simply talk about losing weight will continue to put weight on, pound after pound. We hate to put it that way, but it’s the truth.

So what do you want?

•              To drop 20 pounds

•              To feel younger

•              To look better in your birthday suit

•              To become healthier

How bad do you want it? How much motivation do you have? Enough to take MASSIVE ACTION?

The rewards are great IF you do.

(Your first step is to call or email us now to get started.)

Stressed Out?

Regular exercise is a simple solution to get you feeling good fast.

This is because every time you exercise your body increases its production of endorphins, which are responsible for that feel-good euphoria you get after a great workout or while chomping down on a piece of chocolate.

However, before you turn to chocolate and skip the gym, remember the end result of each and choose which one will help you reduce stress in the long run. (Hint: It’s not the chocolate!)

Sausage and Cabbage Comfort Soup

Homemade soup is a wonderful way to enjoy healthy, quick meals at home. This recipe for Sausage and Cabbage Comfort Soup is packed with wholesome fiber from fresh vegetables and protein from sausage. Make a big pot on the weekend and then reheat bowls throughout the week for fast, nutritious meals that will keep you on track with your fitness goals.

Servings: 20

Here’s what you need…

•              1 ½ pounds mild Italian sausage, loose

•              1 large yellow onion, halved and thinly sliced

•              2 teaspoons garlic, chopped

•              4 medium carrots, peeled and sliced into ¼” rounds

•              1 head green cabbage, core removed and shredded

•              3 large tomatoes, diced

•              2 teaspoons sea salt (plus more as needed)

•              fresh ground black pepper (about 5 cracks)

•              1 teaspoon ground sweet paprika

•              8 cups chicken broth

•              Basil leaf to garnish *optional

1              Brown the sausage at the bottom of a large soup pot over medium high heat, breaking it into small pieces as it browns. Remove the cooked sausage from the pot and set aside in a bowl, leaving the oil from the sausage in the pot.

2              Add the onions, garlic and carrots to the pot with the hot oil. Continue to cook over medium high heat, stirring often as the veggies become tender, about 5 minutes. Add the cabbage and tomatoes, and continue to cook, stirring often, for 5 minutes. Mix in the remaining ingredients and bring the soup to a low simmer for 20 minutes.

3              Add more salt and pepper to taste and serve hot. Enjoy!

Nutritional Analysis: One serving equals: 116 calories, 7g fat, 7g carbohydrate, 2g fiber, and 6g protein.

Call today for a consultation and assessment!

Email: Pumpstrainingandpilates@gmail.com

Phone: 219-548-3480

Web: Pumpsfitnessinc.com

Things That Happen When You Get Fit

Physical fitness. It’s a goal, a lifestyle, a surefire way to set yourself apart from the legions of people who are too lazy or scared to make the changes necessary to gain physical fitness. If you happen to be one of the people who have yet to truly commit to physical fitness, understanding the perks of physical fitness may help you dig in and go for becoming the best version of you, starting today.

What can you expect from your life as a fit person? Here are nine things you’ll go through when you turn the corner on physical fitness.

Thing 1: You’ll Want More

Exercise newbies have a hard time believing it, but there will come a time when you crave exercise. It may not be during those first few days or weeks, but once your body becomes fit and begins to perform the way it was built to perform, you’ll hunger to hit the gym, and you’ll give it your all once you’re there. Miss a day in the gym? You’ll feel guilty and lazy enough to never miss again!

Thing 2: Bedtime Will Be Better

This one doesn’t involve your sex life (though becoming fit will improve that as well). Rather, it’s about your sudden ability to hit the hay, fall asleep quickly, and stay asleep all night long. Just because you’re fit!

Thing 3: Confidence Becomes You

When you’re not fit, it’s impossible to feel your best. Not being physically fit leaves you feeling…well, frumpy. Get fit and watch your self-image skyrocket. Along with it, your confidence. Your confidence won’t necessarily push you into cockiness, but it will make you more enjoyable to be around, as it’s awkward to be around people who are down on themselves.

Thing 4: You Eat Well

Just as being fit makes you want to get in the gym, it also inspires you to want to eat well. After all, you spent all that time eating the right things to get fit. The last thing you want to do is throw it all in the trash just for the passing and momentary pleasures of two slices of pecan pie.

Thing 5: Showers Feel Better

Contrary to popular belief, sitting at a desk all day every day doesn’t get you dirty enough to take a shower. On the contrary, when you’re living the fit lifestyle, you’re in the gym regularly, allowing sweat to cover every pore of your body. After a hard day at the gym, your shower feels magical, because you actually deserve it!

Thing 6: Heavy Isn’t Heavy

Spend enough time not being fit and you may be surprised that fit folks can deal with things in life that require strength. Whether it involves carrying a baby through the grocery store, picking up a few bags of groceries, moving a pile of bricks from your truck bed to your garden, or just getting up the stairs, fitness enables you to do it with ease.

Thing 7: Your Body Functions Improve

Get fit and your heart will work more efficiently. You know that. But getting fit will get your other body systems in line also. Whether you’ve been struggling to think clearly on your feet, you’ve been plagued with constipation, or you’re always out of breath, getting fit can remedy all these issues and more.

Thing 8: You’ll Go Shopping

You probably know people who have to upgrade their closets every few years to accommodate their ever-growing bellies. Not you. When you go fit for life, you’ll have to go shopping, but only because your waist has slimmed up and your muscles have tightened up and are now situated where they belong.

Thing 9: You Won’t Fear Sore

At one point in time, being sore always meant something was wrong. When you get fit, being sore is something that you welcome. After all, you know the soreness means you’re working your body in new ways that will only improve your physical fitness. If it’s a bad sore, you’ll know that also because, well, fit people know their bodies.

Now is the perfect time to get started on an exercise program that will get you into the best shape of your life. What are you waiting for? Being fit feels too good for you to miss out on. Call or email us today!

Got Stress? Get Moving!

Stressed out? Exercise is a simple solution to get you feeling good fast.

This is because every time you exercise your body increases its production of endorphins, which are responsible for that feel-good euphoria you get after a great workout or while chomping down on a piece of chocolate.

However, before you turn to chocolate and skip the gym, remember the end result of each and choose which one will help you reduce stress in the long run. (Hint: It’s not the chocolate!)

From the desk of John Hall Studios

Best Chicken Salad Recipe

Most chicken salad recipes contain loads of mayonnaise or dairy products, but not this one. A simple can of coconut milk makes this salad deliciously creamy while roasted chiles, fresh cilantro, sweet fruit and crunchy pecans really bring the flavor. Serve on large butter lettuce leaves.

Servings: 8

Here’s what you need…

For the Creamy Coconut Dressing:

•              1 (14oz) can coconut milk, full fat

•              ¼ cup fresh cilantro, chopped

•              1 Tablespoon apple cider vinegar

•              1 Tablespoon coconut oil, melted

•              ⅛ teaspoon garlic powder

•              lemon zest (all you can get from one small lemon)

•              1 teaspoon lemon juice

•              dash salt

•              dash pepper

For the Salad:

•              1 cup celery, finely chopped

•              1 cup red grapes, halved

•              ½ cup pecans, chopped

•              1 apple, finely chopped

•              4oz can mild chopped green chiles

•              1 lb roasted chicken, chopped

1              For the Creamy Coconut Dressing: Combine all of the ingredients in a medium bowl. Whisk well and then set in the fridge to chill while you prepare the salad.

2              For the Salad: Combine all of the ingredients in a large bowl. Add the creamy coconut dressing and mix well. Season with salt and pepper. Serve with large lettuce leaves and Dijon mustard.

Nutritional Analysis: One serving equals: 286 calories, 20g fat, 80mg sodium, 6g carbohydrate, 2g fiber, and 19g protein

Call today for a consultation and assessment!

Email: Pumpstrainingandpilates@gmail.com

Phone: 219-548-3480

Web: Pumpsfitnessinc.com

4 Ways to Increase Flexibility

You eat the right foods, drink the right drinks, and exercise regularly. In other words, you’re strong and healthy. There is only one hole in your overall good health. You’re as flexible as a piece of plywood. But there’s good news! You don’t have to stay inflexible your entire life. With the right steps, you can improve your flexibility, which will make life that much better.

Ready to get started building a more flexible you?

Here’s how.

Roll Before

For many years, it was common practice to stretch before working out. In recent years, folks have ditched that advice for something better: lightly performing whatever you plan to do. Going to run? Walk and then jog before getting into a run. For those who want to take their routines to the stretchy limit, it’s time to use a foam roller.

With a foam roller, you work to gently warm up your muscles before working them out, and better yet, you are preparing them for exercise. Essentially a massage for your muscles, foam rolling helps break up bound muscle tissue. This, in turn, allows your entire muscle to be worked out and prevents an already tight muscle from growing tighter through your exercise routine. Once you knock out a little foam rolling, the time is right for a round of body-weight exercises or a dynamic warm up before going full force.

Go All the Way

As you exercise, you can help your flexibility by working throughout your entire range of motion. Initially, you may have a harder time squatting your full range of motion, but sticking with it will allow your muscles to work all the way and will lead to their being more flexible.

To get to where you can squat or perform other exercises as deep as your body allows, you will probably want to reduce the amount of weight you use. As your body grows accustomed to going through a fuller range of motion, you can increase the weight and enjoy improved flexibility.

Stretch Afterwards

Your routine winds down, and your muscles feel tight and want to stay that way. Folks who are new to working out often enjoy the feeling. It lets them know their body has worked hard, and so they allow the tightness to remain as they leave the gym and return to their daily routines.

However, this is when your stretches become most important as you are bringing your body back into the proper muscle-length tension relationship as you cool down By taking 10 minutes to slowly stretch (hold each stretch for at least 30 sec), you can take a huge step toward your overall flexibility. A good post-workout stretch will focus on the areas worked during your routine, but will provide a little stretching for the entire body. You can also finish your stretching with more foam rolling if you have time, as this will help further your flexibility goals.

Take It Slow

When stretching for increased flexibility, you may be tempted to push it as far as you can. But don’t give in. Instead, you should relax and take the slow and easy-going path to flexibility. Going too far too fast will actually have the opposite result that you want, as your body will have to repair itself from small injuries that occur from stretching and won’t want to stretch further in the future. Instead, take your time and allow your body to ease into stretches.

Feel an uncomfortable burning sensation that actually hurts? That is not your body’s way of thanking you. Back off and stretch to the point of slight discomfort. Accept that you can’t increase your flexibility overnight, and you will make better headway than beating your muscles into flexible submission.

Call or email us today to get started on a challenging and consistent exercise plan to increase flexibility as well as reduce your body fat and increase your energy levels. Let’s do this!

The Domino Effect

Regular exercise makes it easier to eat healthy. Just as healthy eating makes you more likely to exercise.

It’s the domino effect. When you begin to make a positive change in one area of your life other areas will soon follow.

Remember, while nutrition is vitally important for weight loss, true results are achieved through a combination of both nutrition and challenging, progressive exercise.

Would you like to get that domino effect started in your life? Call or email today for a fitness program that will quickly transform your body.

From the desk of John Hall

Quinoa Breakfast Bowl

You’ve probably heard of quinoa—it is hailed as a super food. It’s high in protein (12%-18%) and contains a balanced set of essential amino acids — this means it’s a surprisingly complete protein. It’s also high in fiber and iron. Quinoa is quite possibly the perfect thing to have for breakfast to start your day off on the right foot.

Servings: 1

Here’s what you need…

•              ½ cup quinoa, cooked in water according to instructions on package

•              1 Tablespoon blueberries

•              1 Tablespoon date pieces, chopped

•              1 Tablespoon pecan pieces, chopped

•              Dash of cinnamon

•              Dash of nutmeg

•              Drizzle of pure maple syrup

1              Top cooked quinoa with raisins, date pieces, pecan pieces,

cinnamon, nutmeg and a drizzle of maple syrup.

Nutritional Analysis: One serving equals: 344 calories, 5g fat, 59g carbohydrate, 6g fiber, and 12g protein.

Call today for a consultation and assessment!

Email: Pumpstrainingandpilates@gmail.com

Phone: 219-548-3480

Web: Pumpsfitnessinc.com

 SPOTLIGHT ON……  Larry Jortner!

September 2016!!

                        BEFORE                      CURRENT!!

On many levels, I’ve had a good 55 years of life.  My blessings include good education, fulfilling employment and 20 years in Valparaiso with my wonderful wife Diane and the kids we have raised together.   However, even since early childhood (with one five year pause into normalcy between the end of high school to law school entry), I have been medically obese.  Then in 2001, the roof really fell in! 

In February, I had a major leg operation, followed by brother’s suicide in April and the total heartbreak of my native New York City on 9/11.  After a year of major depression, I gained almost 100 lbs. with my 5’8” body reaching 354.  All attempts at dieting were merely yo-yos, never letting me go below 290 and always ultimately returning me to about 335.  I was a prisoner of morbid obesity.

In early 2015, my wife started her successful weight loss plan and asked me to join her.  I initially refused to try her ‘fad diet’.  However, after horrible blood tests, (including sugar levels in diabetic range) and a doctor urging me to get bypass surgery because he thought I couldn’t lose weight any other way and was destined to a horrible near future; I changed my mind.  On Mother’s Day of 2015, I put on the tight-fitting, size 2X novelty tee shirt picture above and vowed: This is my ‘Before’ picture.  By diet alone, I managed to lose 45 lbs. by the end of October.

Only then, did Ian Bowen and Pumps enter the picture.  After winning two free, half-hour sessions at Pumps in a local promotional drawing; I actually went.  Ian had exactly the right temperament, encouragement and caring for me.  I have done weekly personal training with Ian ever since.  At first, I only wanted to avoid backsliding through the cold Midwest winter and those gluttonous holidays.  Instead, I lost 15 more pounds by February 2016.

My weight loss slowed through the rest of winter; but my strength, flexibility and health all improved.  I was afraid to do exercise outside of my weekly Pumps session until I reached 250 because I feared it would hurt my joints.  However, motivated by Ian’s insistence on maintaining good form and stuck in the mid-250s, I decided that I needed to exercise more to obtain new levels of success.  In addition to my wife, doctor and Ian, I added regular exercise at the Valpo YMCA.  After two weeks of regular group exercise, I kissed 250 goodbye.

Ian’s weekly personal training lessons in building a strong core, correct form and pushing the possible continue to inform all of my other workouts.   I have now lost 105 lbs. and am ready to cross into the 220's less than 1 ½ years after taking my ‘Before’ picture.  I now wear large tees, have lost 12 pants sizes and my doctor gives me ‘High Fives’ after good blood tests.

Pumps and Ian Bowen remain important partners in my continuing weight-loss and overall health journey.  People constantly say to me: Wow, you’ve really changed your lifestyle!  I tell them that now I finally live a lifestyle instead of a death spiral.  I’ve learned many hard and important lessons including that diet only changes the outside, and that lasting and healthy weight-loss success requires change from within; that regular exercise and picking the right partners are essential, and--oh yes--that strong really is the new thin! 

VISIT OUR WEBSITE TO GET STARTED:  http://www.pumpsfitnessinc.com

The 7 Fat-Loss Rules

If you’re ready to reduce your body fat, you can’t go about it haphazardly. You’ll have to drop the anything-goes attitude and adhere to seven rules that will make your fat-burning attempts a wild success.

What are those rules? You’re about to find out.

Rule #1: Water Rules

Ready to melt away the fat that’s been clinging to your front, back, and sides since you can remember? Then you’ll need to drink water. A lot of it. Every time you feel the urge to drink something, make it water. Not juice. Not milk. And definitely not beer. They add sugars and calories to your daily intake, which will do nothing but make it harder to get rid of your fat stores. Drinking water also helps you avoid eating when you’re not hungry, feel better, and doesn’t slow you down when it’s time to exercise.

Rule #2: Protein, Please

Burning fat requires you to eat differently. That means no more eating whatever you want whenever you want. One of the best things you can eat to get rid of fat is protein. Whether chicken, turkey, eggs, low-fat cottage cheese, beef, or whey protein powder, protein at every meal gives you energy you can use for whatever tasks come your way.

Rule #3: Vary Your Variety

There are lots of exercises that help you burn fat. Actually, just about any routine you do will help. And that’s why you should do them all. Prefer high-intensity interval training (HIIT)? Fantastic! Just be sure to switch is up with resistance training, strength training, and stretching here and there. This will help your body work differently and therefore find new ways to get rid of unwanted fat.

Rule #4: Go Big

One of the most successful long-term plans to get rid of fat is to add muscle to your body. The best way to do this is by utilizing big, compound movements with free weights. That means plenty of bench press, squats, deadlifts, and military press. Of course, you may not be a weight-lifting aficionado. No problem. Call or email us to get started on an exercise program that’s just right for you.

Rule #5: Eat Less

On the path to less fat, one rule you can’t ignore is to simply eat less food. That’s right—calories matter. Think you can get away with eating all the healthy food you can find and still burn fat? Think again. Your body only needs a certain amount of calories to function. The rest sit around and have the potential to stick around for the long haul—even if they come from fresh fruits and vegetables.

Rule #6: Go to Bed

It seems no matter how many studies come out showing the direct connection between sleep and fat loss, people still ignore their body’s signals to get more sleep. Don’t be one of them. Get to sleep at a decent hour that allows you to get about eight hours every night. You’ll feel better in the morning, avoid midnight snack temptations, and burn more fat during your waking hours.

Rule #7: Relax Once

This is less a rule than a suggestion, but it’s a good idea to give yourself a break now and then. Otherwise, you may find yourself unable to maintain your fat-burning ways for the long-term. Once a week, for exactly one meal, allow yourself to enjoy whatever food you’ve been craving. It could be a greasy hamburger with all the fixings, a piece of chocolate caramel banana-crème cake, or just a salad with your favorite fattening dressing. Just remember to keep it to a normal portion size, only do it for one meal each week, and return back to your healthy eating immediately.

If you are serious about attaining a life-altering body transformation then feel free to reach out to us for assistance. We are here to provide you with everything you need to burn the fat and transform your body once and for all!

Cook Your Meals

Another rule to fat loss is to cook most of your meals at home. Eating out should be a luxury, not an everyday affair. If you find yourself choosing at restaurants more often than you’d like—especially if you’re eating all the wrong foods, cut back on your eating out ways and watch yourself become leaner.

Easy Baked Salmon

Salmon is filled with quality protein and omega-3 benefits, making it the perfect center of your healthy dinner. Serve your salmon on a bed of fresh or braised greens.

Servings: 4

Here’s what you need…

•              1/2 cup Greek yogurt, fat free

•              1 lime, juiced

•              3 garlic cloves, minced

•              1 1/2 teaspoons ground coriander

•              1 1/2 teaspoons ground cumin

•              4 (3oz) wild caught salmon fillets

1              Preheat oven to 375 degrees F. Coat a baking pan with nonstick spray and set aside.

2              In a small bowl combine the yogurt, lime juice, and garlic. Put half of the yogurt mixture aside in the fridge. Coat the salmon with the other half of the yogurt mixture and marinate in the fridge for 30 minutes.

3              Place the salmon on prepared pan and bake for 20 minutes. Turn on the high broil for an additional 5 minutes until the top of the salmon has browned.

4              Serve the salmon on a bed of kale with a dollop of the reserved yogurt.

Nutritional Analysis: One serving equals: 172 calories, 6.9g fat, 62mg sodium, 1g carbohydrate, 0g fiber, and 24.6g protein.

Call today for a consultation and assessment!

Email: Pumpstrainingandpilates@gmail.com

Phone: 219-548-3480

Web: Pumpsfitnessinc.com