Bye Bye Baby Weight : How to regain your figure

Whether you’re a new mother or not, I bet there is something in today’s article that will help become more fit, gain confidence or just learn a little empathy.

No matter how or why you’ve gained weight, know that it takes as long – if not longer – to lose that weight again.  Pregnancy is a special time and new mothers need to concentrate on their baby but you  may need to reprioritize if you are still blaming a spare-tire on baby weight, three years later!

Dads-to-be often gain baby weight too – if someone around you is eating more then the temptation to join in is hard to refuse. This week, I’m going to share five tips that will help you regain the figure you want.  

I think the sole focus for new parents should be enjoying every second with their new little human because they change so quickly.

Since it takes forty weeks to gain baby weight then you should give yourself at least forty weeks to lose the weight too.  When we see airbrushed photos of celebrities who have six-packs within weeks of giving birth, we shouldn’t try and compare ourselves.  A sensible approach – giving yourself plenty of time to be with your baby and learning to balance the diaper changes, feedings, and lack of sleep is much better than looking at yourself in contrast to a pampered celebrity.

Stay safe.  New mothers need to be careful when they first begin exercising. Check with your doctor about when to recommit to exercise: without exception your joints may be weak and your body may be sore.  Rather than make my mistake of rushing in too quickly – try these weight-loss, figure-regaining tips.

Post pregnancy tip 1:  make time

Trust me, I know that as a new parent you don’t have time but you have to grab a moment when you can. Try to find some time every day – aiming for 10 minutes is a good start. Ask a family member or your partner to make a commitment to give you a break or put it in your schedule during baby naptime. If you’re already back at work, then try to fit in a walk around the block at lunchtime. It’s hard but exercising will ultimately give you more energy.

Post-pregnancy tip 2:  no more excuses

Try to at least walk, stretch or do something that involves moving every day. Exercise naturally boosts your energy levels so don’t hide behind excuses. Knowing you are doing something positive for yourself, when you’re also realizing that your life is no longer all about you, may help you get motivated and better adapt to the new person in your world.

Post-pregnancy tip 3:  be creative

I’ve said it before: any time exercising is better than no time. You need to be resourceful, so try jumping rope, adding in  squats while washing baby bottles, and doing crunches in bed. This might all sound crazy but it’s a workable way to fit in activity. Start with a 10 minute routine in your bedroom each morning and evening that can be enough to start pushing you back to fitness.

Post-pregnancy tip 4: focus on your core

Work on your posture all day because pregnancy alone can mess with your posture and balance. Lifting a growing baby, bending over a crib, pushing heavy strollers and more … means that your postural muscles may need stretching throughout the day. Holding in and contracting your abdominal muscles will help strengthen them, so pull in your tummy a few times a day – whenever you remember – and each time you’ll be developing your muscles. Go ahead; pull in your tummy right now!

Post-pregnancy tip 5: eat well

Aim for quality nutrition every day. I saved the most important tip for last because immediately post pregnancy is not a time for fad diets that deprive your body of essential nutrients. Starving your body is never a good solution for weight loss. A smart calorie-controlled diet that provides your body with essential carbohydrates, fats, protein, vitamins and minerals is a much better choice because it is sustainable long term. Learning how to balance your caloric intake and caloric expenditure will help you to lose weight at sustainable rate. 

 ***

Make time to play, head outdoors and keep moving. Every step will help you regain control of your figure.

That’s it – I hope that when you read my tips they seem manageable.  I am so passionate about helping people to reclaim their body no mater what the reason because I’ve dealt with having to reclaim mine. 

I'm still working on reclaiming my body it is an everyday work in progress, it’s stronger than ever and I use it to run around the soccer field with my kids, hug them when they need comfort and I love to jump and dance, because at one time I couldn't .  Losing the weight was part of my goal but fully committing to taking part in my life was the best outcome! Start your journey today with commitment and a smart approach because you may just surprise yourself.

Here is the best way to start your journey Register for our 6 Week Body Transformation Challenge that starts Oct.2 Click here for more details.

Chicken and Veggie Stir-Fry With Mango 

Eating healthy does not need to be boring! This Chicken & Veggie Stir Fry with Mango will wake up your taste buds, feed your muscles and satisfy your fiber needs, all in one delicious bowl! Meals like this, built around lean protein and veggies, are the way to eat in order to get your best fitness results possible. Enjoy! Servings: 6 

Here’s what you need…

• 1 pound organic, boneless, skinless chicken breast
• 2 Tablespoons Olive oil
• 1 clove garlic, minced
• 1 yellow onion, chopped
• 2 heads broccoli, chopped
• 2 carrots, cut in half and then into 2 inch segments
• 2 heads baby bok choy, chopped
• 1 zucchini, chopped
• 1 teaspoon fresh ginger, minced
• 3/4 cup chicken broth (divided)
• 2 Tablespoons arrowroot starch
• 2 Tablespoons toasted sesame seed oil
• 1 Tablespoons ume plum vinegar
• 1 Tablespoon coconut aminos
• 1 ripe, organic mango, peeled, pitted and chopped

1. Rinse the chicken and cut into 1 inch cubes.
2. Place the olive oil in a large skillet over medium heat. Add the garlic and onions, sauté for about 10 minutes, until soft. Add the broccoli, carrots and chicken and cook an additional 10 minutes. Add the bok choy and zucchini. After 5 minutes add 1/4 cup of chicken broth, cover, and cook an additional 10 minutes.
3. In a small bowl combine the remaining 1/2 cup chicken broth, arrowroot, sesame oil, vinegar and coconut aminos. Add the seasoned mixture to the skillet, along with the chopped mango, and cook for another 5 minutes, stirring constantly until the mixture thickens.

Nutritional Analysis: One serving (without rice) equals:  243 calories, 11g fat, 675mg sodium, 15g carbohydrate, 4g fiber, and 19g protein 

Call For Your Free Fitness Analysis 219-548-3480
Pumpstrainigandpilates@gmail.com
Pumpsfitnessinc.com

Welcome Our Newest Trainer!

Welcome Daniel Delaney

Daniel recently graduated with a degree in Psychology from Valparaiso University, where he played baseball. While his collegiate baseball career has come to an end he his still pursuing playing professional ball. Daniel started working out as a teenager when as he saw a need for self improvement. As he continued to exercise he fell in love with both the mental and physical benefits of working out and wanted to share it with others. So it is no surprise that he became a Certified Personal Trainer (CPT) through the National Academy of Sports Medicine (NASM), which has allowed him to encourage others in their exercise journey. 

Daniel has worked as a PT technician working along side physical therapists and chiropractors, suggesting exercise modifications to correct dangerous movement patterns and corrective exercises for upper and lower extremities.  Daniel has also worked with young and high school age athletes improving their speed and agility.

Through his own experience, Daniel has learned that both weight loss and weight gain can fit different needs. He works to push his clients in an encouraging way to help them meet the goals they set for themselves. Please help us welcome Daniel to the Pumps family!

Get Ready For Our 6 WEEK BODY TRANSFORMATION CHALLENGE coming soon! Click here for more details.

Chicken Lettuce Wraps

This is a truly guilt free meal! It’s fun to assemble and devour these lettuce wraps. Stick with simple meals like this that are comprised of lean meats and vegetables in order to favorably convert your body composition.

Courtesy of RealHealthyRecipes.com

Servings: 6

Here’s what you need

• 4 chicken breasts, chopped
• 1 Tablespoon toasted sesame oil
• 2 cups white mushrooms, chopped
• 2 cloves garlic, minced
• ⅓ cup pine nuts
• 1 Tablespoon ginger root, minced
• 3 green onions, chopped
• Sea salt and black pepper
• ¼ cup coconut aminos (or light soy sauce)
• ¼ cup coconut palm sugar
• 1 tablespoons apple cider vinegar
• 1 head butter lettuce or iceberg lettuce

Instructions

1. Place a large skillet over medium high heat. Add the sesame oil and the chopped chicken. Cook until the pink is gone, then drain the skillet.
2. Add the chopped mushrooms, garlic, pine nuts, ginger, green onions, salt and pepper. Sauté for 8 minutes.
3. Combine the coconut aminos, coconut palm sugar and vinegar in a small bowl. Pour the sauce over the chicken mixture in the skillet. Mix well and continue to cook for 5 minutes. Remove from heat.
4. Serve with large lettuce leaves. Enjoy!

Nutritional Analysis

One serving equals: 219 calories, 10g fat, 13g carbohydrate, 80mg sodium, 8g sugar, 1g fiber, and 20g protein.

CALL FOR YOUR FREE FITNESS ANALYSIS

219-548-3480

Pumpstrainingandpilates@gmail.com

Pumpsfitnessinc.com 

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 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 

MONTHLY CLIENT SPOTLIGHT

SPOTLIGHT ON……  Dale Huyvaert!

February 2017!!

My name is Dale Huyvaert and I have been a member of the Valparaiso community since 1989. 

I had the good fortune of meeting Ian a few years ago while he was training a small group of employees at Pines Village Retirement Community.  At the time, I did not view it as good fortune since I was not looking to start working out with a trainer.  I was just filling in one night when the group was short participants.  Showing up for that session has ended up being an excellent decision for my overall health.

Throughout my life, I had always been actively involved in sports and worked out by myself at home.  I assumed I was in good shape.  The first workout with Ian showed me that I was sadly mistaken.  The pain in my legs the next few days after that session at Pines Village was clearly a wake-up call.  I was nowhere near being in good shape, especially in my lower body.  My workout routine at home was just that, routine. 

I have been working out with Ian two times per week for the past few years and just signed up for three workouts per week under Pump’s new program.  The variety that Ian puts into each of his workouts and the small group format have been just what I need.  Plus, I have had the chance to meet a lot of very nice people at Pump’s and it is fun to watch them achieve goals and milestones (and share my pain J). 

I turned 50 in 2016 and feel like I am in the best overall shape that I have been in my life thanks to Ian, but I still have a lot of room to improve.  While I may be able to do a mean thirty seconds on the ropes, a round of heels to the heaven or a pike push-up is still a humbling experience.  That is ok.  With Ian’s help, I will continue to get a little stronger with each workout.

That is my story for now.  I look forward to working out with many of you in the future and hearing those words we all love to hear at the end of a good workout, DONE and DONE! 

Thanks Ian.               

The ONLY fitness lesson you need

Are you working towards a specific number on the scale? Or are you hoping to fit into a certain size dress or jeans? While having this goal is great, it will NOT ensure your success.

Think about how many people you know who have had a specific number that they wanted to reach. You are probably one of them. This number might have been posted up on a sticky note on the fridge, reminding you to watch what you eat and consistently make it to the gym. Maybe this number was updated and recorded everyday, to enforce accountability.

How long did that last? A week? Two weeks? Statistics dictate that it likely didn’t last longer than a few weeks until that “goal number” began to fade from your life. Then you took it down off the fridge, or you stared at it defiantly as you reached for the off-limits food. You began to look at your goal number as an adversary rather than something good.

I’m going to clue you in to the ONE AND ONLY lesson that you need to know when it comes to fitness, fat loss, and achieving any goal. Listen up; this one is worthwhile.

IT’S NOT ABOUT REACHING A NUMBER.

This may go against everything you’ve come to believe about achieving a goal, but then, your techniques haven’t exactly been working. The number that you’re hoping to magically be one day doesn’t matter one bit, and here’s why…

IT’S ABOUT LIVING IN THE MOMENTUM.

Can you remember how it felt the last time that you ate clean, exercised hard and got adequate sleep for a few consecutive days? A feeling of momentum came over you, didn’t it? There was a buzzing in your cells and a rhythm in your pace. You felt alive, you felt sexy, and you felt empowered. Never mind that you weren’t yet at your goal number, you were headed there!

Getting down to your goal weight, and fitting into your goal size, is the direct result of living in that state of momentum for an extended period of time. You see, the momentum can be felt immediately, once you start eating clean, exercising hard and taking care of your health, whereas that “goal number” simply can’t be felt until it is achieved, and so it’s not as powerful a motivator.

My challenge and advice to you is to find the joy of living in the momentum, and keep that momentum going until your goal number is achieved. Focus only on the momentum, not on the number.

Fitness is a way of life. Being lean is a lifestyle. Neither of which can be had by going about it halfheartedly.

You have to become the momentum.

Call or email me today and we will get your momentum started on the exercise program that will reshape your body once and for all!

Reasons Why Sugar Ruins Your Health

Have you forgotten how terrible refined sugar is for your body? Despite being well-known as the most fattening ingredient, most of us still eat it everyday! Here’s reminder of why sugar ruins your health:

•              Sugar contributes to obesity

•              Sugar suppresses the immune system

•              Sugar causes hyperactivity and anxiety

•              Sugar consumption contributes to disease

•              Sugar interferes with absorption of minerals

Easy Green Bean, Egg and Quinoa Salad

Here’s a tasty way to eat your green beans – tossed with quinoa, sliced plum and topped with hard boiled egg. This type of salad, where the base is a steamed vegetable and protein is added on top, makes a phenomenally fit meal that will help get you to your fitness goals faster than ever. Enjoy!

Servings: 4

Here’s what you need…

•              1 cup cooked red quinoa

•              2 cups green beans, steamed and cut into 1 inch pieces

•              1 ripe plum, thinly sliced

•              2 hard-boiled eggs, sliced

•              2 teaspoons sesame oil

•              2 Tablespoons fresh lime juice

•              ½ teaspoon sea salt

•              ground black pepper

Instructions:

1              Combine the quinoa, beans, plum and egg in a large bowl.

2              Drizzle with the sesame oil, lime juice, salt and pepper. Mix well and enjoy!

Nutritional Analysis: One serving equals: 225 calories, 7g fat, 270mg sodium, 31g carbohydrate, 5g fiber, and 10g protein

Call today for a free body consultation!

Email: Pumpstrainingandpilates@gmail.com

Phone: 219-548-3480

Web: Pumpsfitnessinc.com