MONTHLY CLIENT SPOTLIGHT

SPOTLIGHT ON……  Michelle Northey!

May 2017

My name is Michelle Northey. I've been coming to Pumps Fitness for about 2 1/2 years. I found out about Pumps through a silent auction at my girls' elementary school. There was an option to bid on a package of three Pilates equipment classes with Pat. It turns out her granddaughters went to the same school as my kids!

I wasn't sure what to expect with Pilates as I wasn't very familiar with it and I had never heard of a Reformer or Cadillac.  However upon meeting Pat and having my very first session, I was hooked! I loved the methodology of Pilates and the routine that Pat created for me to try. I had previously been doing private training at the YMCA with boot camp type sessions and I was burnt out. I was losing my motivation to exercise and the switch to Pilates reinvigorated me.

I very quickly fell in love with Pilates. Pat has continued to expand my routine over the years from beginner exercises to intermediate and now advanced. I love a challenge and she knows how to mix things up and continue to teach me new skills and exercises.

I'm not embarrassed to say I have become a Pilates junkie. I bring my own magazines, books and social media videos to show Pat what I'd like to learn next.  She is great at helping me adapt them for my level.  And she is always up for it, even when I say "Pat, don't freak out, I want to try this new exercise I saw on Facebook."

I have a busy life with a husband, three girls and two dogs! I work full time and have to travel for work every so often. Pat has been fantastic about accommodating my schedule.  

We meet on average about two times a week. I love how strong my core feels and how I can see continuous improvement in my body even after all this time. I never get bored with Pilates. It is my "happy place" and if I have to miss a session, I feel it both physically and mentally. 

Pat has clients of all skill levels. She is patient and professional. I really enjoy our sessions together and the friendship we have formed. Pumps Fitness is the only place in the area with a dedicated Pilates practice. It is bright and airy and feels like a Pilates boutique.  I try to find a Pilates studio every time I travel for work to keep up with my practice.  But the best one is right here at home in Valparaiso, Pumps Fitness! 

#corepower #pilateslife #Pat4Pilates4ever

Wondering how to get those six pack abs? I have the answer!

A toned, lean stomach is the ultimate sign of a fitness plan that's working.

It's also one of the hardest things to achieve.

Maybe you've given up on your abs after doing thousands of crunches only to see zero results.

It's time that you forget everything you've heard about how to sculpt your abs. The truth is that crunches simply won't give you a six-pack. Ever.

Doing crunches with the hope that it will turn your midsection into a washboard is to operate under the most widely held fitness myth. You know, that spot reducing myth. Here's the truth: training one area of your body will not specifically burn fat from that area.

Even those who have heard that spot reducing is a myth often still train as if it is true. So here's the hard truth that you need to face: Doing crunches will not magically make your tummy shrink, it will not cause your muffin top to melt away, and it will not give you washboard abs.

Only a reduction in body fat will do that for you.

So want the secret to great abs? The secret to great abs is a combination of fat burning cardio, resistance training, and clean eating.

Weight loss is not reserved only for the people you see on the Biggest Loser or on exercise equipment infomercials. You can do it too.

So is your current routine getting you closer to that six-pack, or have you simply been burning time? Answer the following two questions to find out...

How many times per week do you exercise? If you answered with anything less than 4 times a week then that's the first thing getting between you and streamline abs. What is a fat burning workout? A routine that incorporates intense cardiovascular training with challenging resistance training. Does this describe what you do?

Walking on the treadmill for 30 minutes at a comfortable pace isn't a fat blasting routine. Neither is a leisurely, not-a-drop-of-sweat 20 minutes on the elliptical machine. The truth is that exercising smart allows you to dramatically increase your results while spending less time in the gym.

Cardio exercise is most beneficial when done at an effective level of intensity. This doesn't mean that you should be out gasping for air. It does mean that you need to dig down and push yourself. Every time.

Resistance training is the second vital part to a workout that burns fat. This means working your major muscle groups against resistance in a way that challenges you and stimulates your metabolism. The key here is to find the right intensity and to keep each muscle group guessing.

Do you eat clean? Diet is the number one reason that most people don't have great abs. If your diet is out of control then your abs will be too. To trim your waist, start by trimming the junk out of your diet, regardless of how hard you exercise.

•              Don't eat too much. Do you know approximately how many calories you eat each day? The best way to find out is to record every single thing that you eat for a few days. Take those numbers and do an evaluation.

•              Cut out the junk. While this may seem obvious, your definition of "junk food" may need to be updated. Start with anything that contains sugar. Refined sugar is one of the biggest ingredients in the junk food world—it is found in soft drinks, blended coffee drinks, cookies, cakes, packaged snacks, and other sinfully sweet treats. Processed fat is another monster to avoid. As a rule of thumb, view all processed or refined items as junk food, and kick them to the curb.

•              Eat when hungry. You've been told to never let your metabolism "crash" by going hours without eating, but it turns out that all-day snacking may be counter-productive. Instead of trying to schedule meals and snacks for certain times throughout your day go with how your body feels. If you are hungry then have a small, protein-based snack. If you aren't hungry then don't force a snack on yourself in the name of fueling your metabolism.

Now you know why simply doing crunches will not get you the abs of your dreams. While it is important to exercise your abs a couple of times a week, don't expect fat to fall of that area after thousands of crunches.

If you seriously want to flatten and sculpt your waist in time for the summer then all you have to do is decide that you really want it. Commit to yourself. You deserve it.

The truth is that lifestyle changes aren't easy to make and that change won't happen 

If you never give up then you won't fail. Each day is a new chance to start over. Begin each day with the resolve to make your new healthy lifestyle a priority. Results will soon follow.

BAKED AVOCADO AND EGG

Who knew you could bake avocado? It makes a fun little boat for half of a scrambled egg. Enjoy for as a nutritious, on-the-go breakfast or snack. Servings: 2

Here’s what you need…

• 1 organic avocado, halved with pit removed
• 1 egg
• salt, pepper, and your favorite seasoning – I used Fajita Seasoning

1. Preheat the oven to 425 degrees F. Flip each avocado side over and slice off enough of the rounded skin so that it can sit flat when the fleshy side is up.
2. Place the avocadoes, fleshy side up, in a baking pan. Crack some salt into each hole. Whisk the egg in a bowl, divide it between the avocado holes.
3. Sprinkle with salt, pepper and the seasoning of your choice.
4. Bake for 16-18 minutes, until the egg has fully set. Eat with a spoon and enjoy!

Nutritional Analysis: One serving equals: 176 calories, 15g fat, 35mg sodium, 8g carbohydrate, 8g fiber, and 6g protein 

Call today for a free fitness consultation!

Email: Pumpstrainingandpilates@gmail.com

Phone: 219-548-3480

Web: Pumpsfitnessinc.com 

Best Ab Exercises

Are you still doing dozens of old ab exercises in the hopes of getting flat, washboard abs?

Old school abdominal exercises are old news, so let's take your ab routine to the next level with the following 5 Best Ab Exercises.

The most effective ab exercises strengthen your core as a whole –which helps prevent dreaded back pain, increases your agility and, of course, makes you look good.

In your new ab routine the focus is on quality over quantity. A few concentrated movements are always more effective than dozen and dozens of old fashion crunches.

1) Plank: When performed correctly, a simple plank is one of the most effective ways to tighten your entire core. Proper form is key. Keep your back flat and your belly button pulled in toward your spine.

Lie face down on mat resting on your forearms, palms flat on the floor. Push off the floor, raising up onto your toes and resting on your elbows. Keep your back flat, in a straight line from head to heels. Tilt your pelvis and contract your abdominals to prevent your rear end from sticking up in the air or sagging in the middle. 

2) Mountain Climbers: This vigorous variation of a standard plank kicks the core tightening up a notch. Angling your knees toward the opposite shoulder is a wonderful way increase the intensity even more.

Place your hands wider than shoulder-width apart on the ground in a push-up position. Bring one knee to your chest and then back to the starting position, alternate each leg quickly. 

3) Russian Twist: Nothing quite brings the burn like a properly done set of Russian Twists. By holding a medicine ball or dumbbell in your hands, the exercise becomes even more effective.

Sit on the floor with knees bent like in a "sit-up" position. The feet should be kept together and slightly off the floor. Keep your torso straight and your back off the ground at a 45 degree angle. Hold a medicine ball or dumbbell with both hands. Next, the arms should be swung from one side to another in a twisting motion, with each swing to a side counting as one repetition. Move slowly for a more challenging workout.

4) Knee Tucks: All too often I see people neglect their lower abs in favor of quicker, easier exercises. The fact is that our lower abs typically need the most work, so give them the attention that they need with these Knee Tucks.

Start on your back, bend your knees with your feet on the floor and knees touching. Extend both arms overhead on either side of your ears, palms facing up. Exhale and bring your knees up towards your chest. Slowly lower your hips back down to start position. 

5) Side Bridges: In yet another variation of the fantastic plank, Side Bridges are much more challenging that they appear at first glance. While the focus is mainly on your waist, due to the stabilizing nature of this exercise, you're also working your entire core as a whole.

Put your feet and legs together as you lie on your right side. Place your right arm under your body and lift your upper body so that your right elbow is directly under your shoulder. Your left hand should be resting on your left hip. From this position, slowly raise your hips from the ground until a straight line is formed from your ankles to your shoulders. Hold the position for a moment, slowly return to the starting position, and repeat. 

Even the best exercise routine in the world is fruitless if you throw away your results with sloppy eating. Remember to keep your meals lean by avoiding processed carbs, packaged foods or fried items. Fill up on lean proteins and fresh vegetables and reward yourself with organic, seasonal fruit. That, my friend, is lean living!

Ready to take your fitness results to the next level? Call or email us today and we will get you started on an exercise program that's designed to deliver massive results. Come on, you deserve it!

Motivation: Your Reason Why

Motivation comes from having a goal. What is your goal? Why do you want to get into great shape?

Take a minute to really uncover the reason that you want to lose the weight. Don't say something vague like you want to‘Be thinner' or ‘Look more attractive.' Dig deeper – there is a very specific motivator in your life, you simply need to uncover it. Here are some possible motivators...

• I want to have more energy to keep up with the kids.
• I want to improve my health through weight loss to extend and improve my life.
• I want to lose 15 pounds before my vacation.
• I want to restore my confidence to wear sleeveless shirts.
• I want to regain my figure to impress and attract my significant other.

Honey Grilled Chicken

Desirable abs are made in the kitchen, just as much as in the gym. In order to flatten your stomach, enjoy lean meals like this Honey Grilled Chicken. Lean, high protein chicken breast is best paired with veggie sides for phenomenal results. Servings: 6

Here's what you need...

• 4 Tablespoons honey
• 4 Tablespoons spicy mustard
• 1 teaspoon grated lemon peel
• 2 teaspoons low-sodium soy sauce
• 1/2 teaspoon minced garlic
• 6 boneless, skinless chicken breasts

1. Pre-heat your grill. If using coals, heat until the coals turn gray and there are no longer strong flames, 35-45 minutes.
2. Combine honey, mustard, lemon peel, soy sauce and garlic. Mix well. Reserve a few tablespoons of the sauce. Add chicken and marinate in the refrigerator for 40 minutes.
3. Cook the chicken 5 to 6 minutes per side. Brush with the reserved sauce, and continue cooking for an additional 3 to 4 minutes per side, until chicken registers 170 degrees F on a meat thermometer.

Nutritional Analysis: One serving equals: 183 calories, 2g fat, 13g carbohydrate, 0g fiber, and 28g protein.

Call today for a consultation and assessment!

Email: Pumpstrainingandpilates@gmail.com

Phone: 219-548-3480

Web: Pumpsfitnessinc.com

The Secret to Great Abs

So you want the secret to great abs?

Well, get in line. So does everyone else.

It's puzzling that something so desirable is completely elusive for most people. Especially when it IS fully possible for you to dramatically shape up your waistline.

My clients routinely lose weight and transform their bodies. You can do it too.

We are going to end the mystery for you now, once and for all. So forget everything you've heard about how to get flat, toned abs.

The true secret to great abs is a winning combination of fat burning cardio, resistance training and clean eating. That's it: Exercise and Eating.

Simple enough, once you understand how to do it.

Your Exercise Routine: An effective exercise routine includes intense cardiovascular training with effective resistance training. Are you doing this?

Sorry, but walking on the treadmill for 30 minutes isn't a fat blasting routine. And neither is a leisurely 20 minutes on the elliptical machine. Cardio exercise is all about maintaining a high level of intensity.

You need to push yourself.

Resistance training is the second side to a fat burning workout. This means working your major muscle groups against challenging resistance in a way that stimulates your metabolism.

The key is to find the right intensity and to keep each muscle group guessing.

Your Diet: Diet is a big stumbling block for most people—especially as it relates to their abs. If your diet is out of control then your abs will be too, plain and simple. You can't trim your waist without trimming the junk from your diet.

Start by keeping your total calories in check. Do you know how many calories you eat? The best way to find out is to record everything you eat for a few days. Tally the number of calories that you eat each day and do an evaluation—feel free to recruit us to help out with this part. Together we'll chart improvements for your diet and adjust your calories for maximum results.

Also, stop eating junk food. While this may seem obvious, your definition of "junk food" may need to be updated. Any item with refined sugar, such as soft drinks, blended coffee drinks, cookies, cakes, packaged snacks, and other sinfully sweet treats, need to be off-limits. As a rule of thumb, write all processed or refined items off as junk food.

Do you want to flatten and sculpt your abs once and for all? It's time to decide that you really want it. Commit to yourself—you deserve it.

See us for fat-blasting workouts that deliver serious results. Together we will get you on a program that will melt the fat off your abs, exposing amazing shape and definition.

Call (219) 548-3480 or email us today to get started.

A Side Of Exercise, Please!

How many times have you attempted to reshape your body by dieting alone? Boy that gets frustrating...

Exercise is an equally important factor when it comes to fat loss. While clean eating helps by restricting fattening calories, exercise revs up your metabolism for an all-day calorie burn.

Dieting alone won't cut it. Call or email us today and we will get you started on an exercise plan that's going to quickly transform your body.

Spicy Chicken Chowder with Carrot Noodles

Love noodles in your soup? Here's a delicious way to enjoy noodles without the typical waist-expanding carbohydrates. Take a vegetable peeler and create long strips of carrots or zucchini, and use these in your homemade soup as noodles. It's fun, it's tasty, and it will get you one step closer to those amazing abs. 

Servings: 8

Here's what you need...

•              2 Tablespoons Coconut oil (Or use bacon fat for more flavor)

•              3 cloves garlic, minced

•              2 lbs bone-in, skinless chicken thighs

•              1 butternut squash, seeded peeled and cubed (3-4 cups)

•              1 bunch red kale, chopped

•              1 (160z) jar green, roasted salsa

•              4 cups Chicken Broth

•              5 large carrots, made into flat noodles with a vegetable peeler

•              1 Tablespoon lime juice

•              1/2 teaspoon sea salt

•              1/2 cup fresh cilantro, chopped

1              In a large soup pot, place the coconut oil (or bacon fat) over medium high heat. Add the garlic and chicken thighs and cook, stirring often, for 5 minutes. Add the butternut squash cubes and chopped kale. Continue to cook for 5 minutes.

2              Add the salsa and chicken broth and bring to a low boil.

3              Wash the carrots, then use a vegetable peeler to create long, flat "noodles". Add to the pot. Reduce to a simmer and cover for 40 minutes.

4              Remove the chicken from the pot and pull the chicken meat from the bones. Use an immersion blender to puree 1/3 of the vegetables. Return the meat to the pot and discard the bones. Add most of the cilantro, saving just enough to garnish each bowl. Serve warm.

Nutritional Analysis: One serving equals: 306 calories, 19g fat, 528mg sodium, 21g carbohydrate, 3g fiber, and 23g protein

Call today for a consultation and fitness assessment 

Phone: (219) 548-3480

E-mail: pumpstrainingandpilates@gmail.com

Website: pumpsfitnessinc.com