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!

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!!!!!

Are you trying to lose baby weight but find that you’re not seeing results despite your best efforts? Sometimes new moms hit a fitness and weight loss plateau and it can feel like you’ll never get back to your pre-baby body. But working smarter not harder can help you see results, so don’t despair.

 I’ve trained many new mommies who want their pre-pregnancy body back. I know it’s hard to drop baby weight and understand new moms need to concentrate on bonding with their baby. I also believe that eating right and snatching a few moments to exercise can help new moms feel more positive, reduce stress and rebuild body confidence.

Any new mom’s focus will be on developing a baby routine but it’s important to carve out time for yourself too. Otherwise as your baby reaches each milestone, you may find that you aren’t reaching your goals. With all your attention on your baby, it’s easy to neglect yourself and that can lead to you losing confidence.

I’m a positive person and I want you to be confident too!  So here are my tried and tested tips to make sure that you new moms can overcome any fitness plateau and continue to build your strength and stamina.  Whether you want more energy or would simply love to fit back into your favorite jeans, try to apply these ideas in your life.

Four ‘new mom tips’ to kickstart your fitness routine:

• Try to exercise for at least 30 minutes, five days a week and split up your workouts so that three focus on and two are strength based.
• Mix up your workouts and vary your routine. If you follow the exact same workout plan every time then your body will adapt and you’ll stop seeing results.
• Make sure you’re exercising effectively so you can perform common exercises correctly ( a personal trainer can help with that).
• Once a routine becomes easy then pick up the pace – you need to keep challenging yourself.

Many people find that the effort they put into exercising drops off over time, so try these extra tips to stay motivated:

• Add some resistance training to help build lean body mass as this will help your fitness plan be more effective.
• If you find cardio boring then choose to add some fun: pick your favorite music or train with a friend
• Try High Intensity Interval Training (HIIT)and vary your routine.

When you hit a fitness or weight loss plateau it’s time to re-address your plan and ensure it is balanced to meet your core needs and help you to achieve your goals. Remember, getting back to a level of fitness and body confidence you are happy with is not a race, so take it one day at a time.

Having a baby (or babies) changes your body in many ways and it is important to understand that you need to listen to your body. Get adequate rest and don’t stress out about your baby weight! Stress can sabotage your plan, so relax and have fun being active.

Chicken and Quinoa Dinner

Here is a simple, wholesome meal that is ready in 30 minutes – perfect for busy weekday dinners. There’s no reason to hit the take-out line when you have this quick and delicious recipe on hand. Eating simple, wholesome meals like this and exercising regularly will get you to your goal weight.  Servings: 2 

Here’s what you need…

• 1 cups cooked quinoa
• 1 tsp olive oil
• 1/2 onion, chopped
• 1 clove garlic, minced
• 1/2 red bell pepper, chopped
• 1/2 green bell pepper, chopped
• 1/2 yellow bell pepper, chopped
• 1 ear of corn, kernels cut from cob
• Handful of asparagus stalks, cut into 1 inch pieces
• 2 cups baked chicken breast, cut into small cubes
• 1 can of organic black beans, drained and rinsed
• splash of lemon juice
• splash of lime juice
• dash of salt and pepper
• splash of soy sauce
• 1/4 cup fresh parsley, finely chopped

1. Cook the quinoa and set aside. Place a large saucepan over medium heat. Add the oil, onion and garlic. Sauté for about 3 minutes. Add the bell peppers, corn and asparagus, cook until the vegetables are tender. Add the chicken and beans, cook for another 10 minutes, adding the rest of the ingredients.
2. Place a serving of quinoa on each plate and top it with the vegetable mix.

Nutritional Analysis: One serving equals: 293 calories, 5g fat, 32g carbohydrate, 4.6g fiber, and 29.4g protein.  

CALL FOR YOUR FREE FITNESS CONSULTATION

219-548-3480
Pumpstrainingandpilates@gmail.com

Pumpsfitnessinc.com 

Monthly Client Spotlight!

SPOTLIGHT ON....LaDonna Trapp!

June 2017

“I look healthier, leaner and sculpted.  I am happier.”

These words are in my “Personal Decree” that I wrote 5 months ago when I started at Pumps.  Ian gave me homework that required me to outline my personal goals and write a short decree that I could read on a daily basis to keep me motivated.

Not only do I look healthier, leaner, and sculpted, I am happier and I have confidence in my ability to achieve my hopes and dreams.  I have learned how to breathe and I have more energy than ever.  My husband believes in me and we believe in the menu planning, including portion control, in conjunction with the exercise program!

My husband gave me the best Christmas gift ever…a six month training program at Pumps Fitness!  Today, you can see the results in my muscle tone and my most recent achievement is I ran my best time ever in a 5K race!  Ian’s training program has helped me gain muscle tone, strength, endurance, flexibility, balance, weight loss, sensible eating and confidence!  What more could you want from a fitness program?

As I am about to go into month six, I have begun to lament that is nearly the end of my Christmas gift.  But being a wise mentor, my husband is encouraging me by saying, “Keep going!  Anything that helps you stay healthy and strong is paying you back.”  Wise words, right?  If you invest in being strong by supporting your joints, maintaining a healthy heart, losing weight through healthy menus, and gaining energy and confidence, you will spend less time with illness, injuries, lethargy, and that endless list of negatives that hold you back.  That is priceless!

In the past, I have watched handicapped people pass me in races.  My daughter offered to take my hand to help pull me up the last hill during one race in particular. I thought, how awful, not just for me but her too! I would not have my daughter held back and possibly embarrassed because I couldn’t pull it together to get my backside trained for a 3 or 5 mile race. My biggest concern was my breathing. I was so short of breath and was concerned of pushing myself too hard. I watched my times get slower and slower with each race I participated in. 

Today my attitude is that I am in the right place to test the limits of my abilities when it comes to cardio endurance.  At the first spring race this year I knew I could push myself and control my breathing, and I did breathe! Results? Three minutes off last year’s time! At my next training session after the race, I came in telling Ian, I am going to push it. I figure I am in the right place to do it.  If I fall over your there to help me!  He said, “Yes, we’ve got ya!” All I can say to that is, Awesome!! After the race, my daughter congratulated me on my race time.  My response was simple…I am just happy and healthy and I know that I don’t have to slow down as I get older.

I am far from done! I hope to lose a few more pounds even though I have moved my belt over three notches! Currently my daughter and I weigh the same and she is 30 years younger than me and looks great! I have goals for sculpting my legs. By the time October 1 rolls around I will be 60 years old and married 40 years. Then I think it will be the perfect time to proudly wear a beautiful Jamaican swimsuit!! ;)

CLIENT SPOTLIGHT...APRIL 2017!

SPOTLIGHT ON……  Judy Relinski!

April 2017!!

My name is Judy Relinski. I have been with Pumps Fitness for a total of a year.  Prior to joining Pumps Fitness I had under went several abdominal surgeries the last one being the worst. My emotional and physical states were by far at their worst.  After searching the internet for a fitness studio that could help me I came across Pumps Fitness.  I called and made an appointment with Ian and Michelle. They talked with me about my issues and suggested I try Pilates Reformer with Mary as my personal trainer.  This was a total relief for me that someone would be able to help me.

Mary is such a special person to me.  After being with her for sometime now, she has guided me to better body position, strength, tons of knowledge about my body and a much better emotional state. I can honestly say that my decision to join Pumps Fitness was the smartest decision I made for myself. It is hard work but the benefit of having a  trainer like Mary watching, guiding and challenging me has been a great experience.

For me staying fit is a big commitment and hard work, but Mary has made this journey a great one. I would recommend Pumps Fitness to anyone.

Can your metabolic rate make you gain or lose weight?

Truths and myths about metabolism

In truth, your body weight and your metabolic rate are linked – but perhaps not in the way you might think.  Simply stated, the term metabolism refers to all the chemical processes that your body undergoes every day in order to keep you alive. When your body converts the calories in your food into energy, or manufactures specialized chemicals that your cells need in order to do their job – those are metabolic processes. These processes your body performs every day – hundreds of them – make up your “metabolism”.

I can see how the term metabolic rate could confuse people. When you hear the word “rate”, you might think “speed” or “tempo” – so, it’s reasonable to assume that metabolic rate can only mean how fast (or slow) your body performs its work.

In reality, though, your metabolic rate (or, more accurately, your resting metabolic rate) refers to the number of calories you burn during a 24-hour period just to keep your body’s most basic processes going – processes like pumping blood, or breathing. Of course, this isn’t all the calories you burn in a day, but your resting metabolic rate accounts for a sizeable chunk – about 75% of total calories you use up every day are used simply to keep your body ticking.  Most of the remaining calories get used up during your daily activities and bouts of exercise.

What factors influence metabolic rate?

Some people’s bodies use up more calories to perform these basic metabolic processes than others (you might think they have a “fast” metabolism). And for those who seem to require very few calories, you might think their metabolism is “slow”.  But now that you know that your metabolic rate isn’t really about how quickly you burn calories – it’s really the number of calories you burn each day – you can’t technically make your body burn calories any faster. But, let’s look at what affects your metabolic rate in the first place – it will give you a better sense for what you can and can’t do to change it.

Your body size

Larger people have higher metabolic rates than smaller people do, and this is due largely to the simple fact that they just have more cells – each of which is doing some metabolic work.  That’s one reason that men usually have higher metabolic rates then women – they just tend to have bigger bodies overall.

Your body composition

A very important factor in determining your metabolic rate is the amount of lean body mass you have.  Imagine that your body is divided into two parts:  one part is your fat, and the other part is your lean body mass (in other words – everything else that isn’t fat like bone, fluids, organs and muscles).  This lean body mass determines your metabolic rate  because every pound of lean mass you have burns about 14 calories per day (or about 30 calories per kilogram) – while a pound of fat only uses up about two. Muscle cells have a lot more machinery that converts calories into energy than your fat cells do. So, it makes sense that as your muscle mass increases, so would your metabolic rate, since – metabolically speaking – your muscle cells are very active.

Your age

As you age, there is a tendency to lose some muscle mass.  There are couple of reasons this happens.  For one thing, natural hormonal changes can contribute to some loss of muscle mass.  And, the muscle damage that results from everyday wear and tear isn’t repaired quite as quickly as you age – and that can contribute to some muscle loss, too.  With fewer muscle cells overall, you can’t help but burn fewer calories over the course of the day.

Your gender

Men have higher rates than women do for two simple reasons.  They tend to be larger overall, and they tend to have more muscle mass than women do.

Cutting your calorie intake too much

It’s true that when you cut your calorie intake too much, your metabolic rate can take a dip. This makes sense if you think about it – your body is just trying to do the same metabolic work with fewer calories in order to keep you alive. But, in general, these decreases are relatively small, especially if you make modest – rather than dramatic – decreases in your calorie intake as you attempt to lose.

So what can I do to boost my metabolic rate?

Now that you know what factors affect your metabolic rate, what can you do about it?

•               Eat enough protein.  Your body uses the protein you eat to build and repair muscle tissue.  If you don’t consume enough protein in your diet, your body simply doesn’t have the raw materials it needs to manufacture and repair your muscle cells.

•               Build muscle mass.  This is probably one of the most important things you can do, since building muscle will increase the amount of lean body mass you have – which increases your overall resting metabolic rate.  And, don’t think strength training is only for the younger set – with the right diet and proper exercise, your body is capable of building muscle at any age.

Increase your daily activity.  Any activity, of course, burns calories – but that, in itself, doesn’t affect your metabolic rate.  But, when you exercise, you are using your muscles to move your body – and that helps to preserve your lean body mass.  And, bumping up your activity can also help to offset any dips in your metabolic rate as a result of cutting your calorie intake. A great way to increase your daily activity is to come work out with me. Let me create a personalized program for you that will help you burn fat and increase your lean muscle.

BBQ Meatballs

Here's a wonderful protein-packed snack recipe. The addition of homemade BBQ sauce takes these meatballs from regular to extraordinary. Enjoy as a power snack or throw a couple on a pile of greens for a light meal. Makes: 18 

Here's what you need...

• 2 beaten eggs
• 1/2 cup blanched almond flour
• 1/4 cup flax meal
• 1/2 cup onion, finely minced
• 2 Tablespoons coconut milk, canned, full fat
• 1 teaspoon Dijon mustard
• 1/4 teaspoon black pepper
• 12 oz ground cooked ham
• 12 oz ground raw pork
• 1/3 cup coconut crystals
• 2/3 cup organic, no-sugar-added ketchup
• 3 Tablespoons apple cider vinegar
• 2 teaspoons Dijon mustard

1. In a large bowl combine eggs, almond flour, flax meal, onion, coconut milk, Dijon, and pepper. Add ground ham and ground pork; mix well. Shape into 18 balls, using about 1/4 cup mixture for each ball. Place ham balls in a lightly greased 2-quart rectangular baking dish.
2. In a bowl combine coconut crystals, ketchup, vinegar, and Dijon. Stir until the coconut crystals dissolve. Pour a spoonful over each ham ball.
3. Bake, uncovered, in a 350 degree F oven about 35 minutes or until done. Transfer ham balls to a serving platter and enjoy!

Nutritional Analysis: One meatball equals: 122 calories, 7g fat, 293mg sodium, 5g carbohydrate, 1g fiber, and 9g protein 

Call today for a free fitness consultation!

Email: Pumpstrainingandpilates@gmail.com

Phone: 219-548-3480

Web: Pumpsfitnessinc.com 

Wondering what is the best time of day to exercise?

An early morning workout may help you to kick-start your day, but what about a mid-day or late-evening workout? Are all workout times equally effective? What time should you choose for to achieve your best results?

Here are some tips for finding your own perfect time to work out:

Find your ‘optimal performance window’ 

We’re all individuals, and our bodies have a natural rhythm formed through a combination of habits and routines. Some people are morning people and others are slow to get going regardless of what time they went to bed the night before. When it comes to physical fitness, your body has an optimal window when it performs at it’s best. To find your own perfect workout time, listen to your body and make notes after your workouts.

Having energy and feeling good is essential if you want to have a successful workout. To find your optimal performance window, do an evaluation over a few weeks and ask yourself one key question: when do feel you have the most energy? Early morning, before lunch, mid afternoon or later…

Are you a morning person?

Morning workouts are great because this is a time when your body is fully rested, your nervous system is firing on all cylinders and your mind is fresh. It makes sense that if your muscles are well rested then you will be able to push a little bit harder in the gym.

Morning workouts are perfect if…

-  You’re a morning person, try to schedule your workout in the early hours before you become tired from your daily activities. If you have a demanding schedule, fitting a fitness blast early into your day will prevent other tasks from getting in the way of your activity plans.

Morning workouts are wrong if…

-  You fall into the morning-grouch category, are slow to get moving, and feel groggy or clumsy in the early hours. Avoid putting yourself through the additional stress of a morning workout and choose a different time of the day, when you are more awake, to get active.

Top tip: Even if you aren’t a morning person, try taking a few deep breaths while you’re getting ready for your day. Adding a few light stretches to boost your circulation might help you feel more awake too.

Are you ready for an afternoon gym session?

Afternoon workouts are perfect if…

-  You get a second wind or an energy boost in the afternoon. Taking advantage of this window by getting active is a great idea! Afternoon workouts are especially effective if you tend to feel energized after performing activity – it could boost your productivity and brainpower for the remainder of the day (and it’s a great excuse to ask you boss to add an extra 10 minutes on lunch break). Consider adding a healthy late-morning snack if you want to workout at lunchtime or  in the early afternoon.  You need to fuel yourself properly to be able to keep going all day long.

Afternoon workouts are wrong if…

-   You lose most of your energy by early evening. For example, (when I had a desk job) like many working parents I would use my lunch break for workouts because other times of day impact family time. However, people who fall into this group also find that they hit a tired time at around 5-7 pm. If this sounds like you, then try an early morning or late night workout instead. Use your lunch break to enjoy a magazine or spend some quality down time with a friend. The feeling of being constantly on-the-go can cause stress which in turn could lead to late night snacking and weight gain.

Do you feel most awake in the evening?

Late night workouts are perfect if…

-  You’re a night owl who feels most alert in the evening or while the rest of the world is sleeping. If this is the case, save your exercise time for the evening hours. Remember that working towards creating a habit is essential for long-term fitness success. So, just because late-night fitness may not be overly social doesn’t mean it’s not good for you. Late evening can be a great time to exercise because it can help you to get rid of the stress from the day and unwind while taking care of your body. Ending the day with a blast of physical activity may also help you to sleep more soundly.

Late night workouts are wrong if…

-  You feel exhausted at the end of the day. In this case, rest is better than a hard training session. Performing strenuous physical activity when you are tired increases your risk of injury and you need to be alert during workouts, especially if you intend to use weights. If this is the only time you can find for exercise during the day, opt for a more gentle form of exercise such as walking or a relaxing yoga class and save your intense workouts for the weekends or times when you are more alert.

***

The perfect time to workout is different for everyone. Select the time that best suits your body and your lifestyle. Make sure to be mentally present in the moment: worrying about your next business appointment or planning your grocery list while exercising is not the best use of your time or energy. If you are pushed for time, train in shorter durations with extra focus and concentration because one consciously performed movement is better than two mindless ones.

Finally, always ensure you are adequately fueled for your chosen activity. Replenish well and rest your body after each work out for optimal results.

This is a snack I would have loved before I became a pescatarian!

Here's a great snack or appetizer to share with friends and family during holiday festivities. The nitrate-free bacon and scallops contain healthy protein that will provide usable nutrients for your day. To keep on track with your diet, stay away from appetizers that are fried or filled with carbohydrates. Servings: 12 

Here's what you need...

• 4 Tablespoons coconut oil
• 3 cloves garlic, minced
• dash of sweet paprika
• dash of salt and pepper
• 6 slices nitrate free bacon, cut in half lengthwise
• 12 fresh scallops

1. Preheat oven to 375 degrees F. Grease a baking sheet with coconut oil, set aside.
2. Over very low heat, in a small saucepan, melt the coconut oil. Remove from heat and pour into a small bowl. Add the garlic, paprika, salt and pepper.
3. Dip each scallop in the seasoned coconut oil, the wrap with bacon and secure with a toothpick. Place on prepared baking sheet.
4. Bake for 15 minutes or until the scallops are cooked through and the bacon is crisp.
5. Serve immediately.

Nutritional Analysis: One serving equals: 78 calories, 5g fat, 103mg sodium, 0g carbohydrate, 0g fiber, and 6g protein 

Call today for a free fitness consultation!

Email: Pumpstrainingandpilates@gmail.com

Phone: 219-548-3480

Web: Pumpsfitnessinc.com