Embrace Competition & Be A Winner Every Time

Being active is fun and rewarding in itself but adding an element of competition can take you to a whole new level.  If you find yourself needing a new challenge, if your routine is becoming lackluster, or if you want to simply up-your-game, then signing up for a competition might be just what you need!

Whatever your fitness level, there is bound to be something out there that will light up your competitive spirit.  Obviously, as a runner my thoughts always go to running first, but you can find a way to set yourself a challenge in any type of sport or activity.  Maybe you could challenge a family member to a bike race, take part in a community activity day or join a swim team? I’m going to give examples about running a 5K but my tips can be applied on any type of competition.

I like 5Ks because they can provide a level of competition for all fitness levels.  Maybe you can just challenge yourself you walk the full five kilometer course (3.1 miles), or – at the other end of the scale – you could try to complete the distance in the fastest time. Whether you are a seasoned athlete, a stay at home parent, or a weekend warrior, setting your sights on walking / jogging / running a 5K is an achievable and rewarding goal.

To make sure you’re ready for competition -
ask yourself these four simple questions. 

1.    Is my training routine the best routine for me?

Training for a competition is not a one size fits all situation. Recognizing your own strengths and weaknesses will enable you to address the areas of your body that need work.

My 5K example: if you are constantly tight in your hamstrings and hip flexors then adding more extensive stretching to your training plan may help you run more freely.

2.    Do I understand how I need my body to perform?

Think about your competition: if you’re covering a long distance than pacing yourself is vital.  If you need a powerful start, then your training needs to focus on those first moments of your challenge.

My 5K example: a 5K race involves using your aerobic system approximately 80% of the time and your anaerobic system approximately 20% of the time. Following a training plan that trains both of these systems effectively can result in a faster time on race day! Training your anaerobic/sprint system will give you a confidence boost too because knowing you can “out-kick” people in the final stretch is a great feeling.

3.    Am I fueled efficiently both before and after a training session? 

When it comes to an endurance type of competition, selecting a good fuel to power your training and eating high quality foods to rebuild and regenerate after your workout is important. Just like a car cannot run without gas, you can not compete well on an empty tank. When you are preparing for a competition, make smart choices and ensure you are consuming “good” carbohydrates and proteins.

My 5K example: the great thing about fueling up for a 5k race and training is that it is very simple and easy. Unlike running a marathon you do not need to overload the night before with carbohydrates and fats because the duration of the race is so short. Carbs and fats are an essential energy source for high intensity aerobic exercise but your body probably has sufficient fat stores to call on if needed, so focus your energy on fueling up on quality carbs before your run.

4.    Is my equipment good for me?

Selecting equipment based on your personal needs can drastically improve your performance.  When you first get started out on an activity, make sure you are comfortable and, if necessary, protected. Then, if you start to take part in an activity regularly, consider investing in equipment that’s tailored for you.  Often specialist equipment can give you an edge, provide extra support or improve your technique.

My 5K example: just because your friend loves to run in one type of shoe, it does not automatically mean they are good for you too! Did you know that excessive pronation (foot instability) can slow each stride down by 0.2 seconds? It may not sound like much but, when you think about how many strides you take in a 5K, that 0.2 seconds can multiply into a few minutes.

Chocolate Mint Protein Shake

Here's a tasty way to get your protein. Blend up one of these Chocolate Mint Protein Shakes whenever you have the urge to eat a bowl of ice cream. It's just as sweet and delicious, while being filled with the protein that your muscles need. Servings: 1 

Here's what you need...

• 1 cup ice
• 1/2 frozen banana
• 1 Tablespoon chopped dark chocolate
• 1 cup water
• 1 scoop high quality chocolate protein powder
• a few drops of organic peppermint flavoring (find next to vanilla extract at the store)
• fresh mint leaves to garnish (optional)

1. Combine all of the ingredients in a blender. Mix until smooth. Enjoy!

Nutritional Analysis: One serving equals: 198 calories, 6g fat, 80mg sodium, 13g carbohydrate, 3g fiber, and 20g protein 

Call For Your Free Body Transformation Analysis 219-548-3480

Pumpstrainigandpilates@gmail.com

Pumpsfitnessinc.com

Is Your Smoothie Sabotaging Your Results?

Smoothies are refreshing and delicious. But, unfortunately, most smoothies are made to be ultra fattening, and could be slowing down or even reversing your fitness results.

If the thought of having a smoothie derail your health train is upsetting, read on to find out whether your smoothie is working against instead of for you.

Does It Have Fruit Juice?

If your smoothie relies on fruit juices to give it some added punch, your smoothie may not be as healthy as you think. Since fruit juice is often jam-packed with flavor-enhancing sugars, you’d be smart to keep fruit juice well away from your morning pick-me-up. Have a killer recipe that can’t do without fruit juice of some sort? No problem. Just be sure to pick all-natural homemade squeezed fruit juice or coconut water. The best way to make sure your fruit juice is nothing but fruit juice is to squeeze it yourself, so start squeezing!

Do You Have to Add Sugar?

For the same reason you don’t want a smoothie with store-bought sugar-laden fruit juice, you want to sidestep any smoothie that requires you to toss extra teaspoons of sugar in. The fruit you add to your smoothie should have plenty of sugar to give it the sweetness you desire. Anything else is excessive and will serve to slow you down and encourage fat storage.

Do You Toss in Yogurt?

Smoothies that include yogurt can come out on the healthy or unhealthy side of things. It all depends on what kind of yogurt you use. If your favorite type of yogurt is stuffed with added sugars and flavors, it’s not going to be a good way to power yourself up for the day. On the other hand, if you’re careful to only use homemade, organic, or Greek yogurt, your smoothie can be a superbly healthy start to your day.

Is It Super Sized?

No matter what healthy ingredients you shove into your smoothie, it can still sabotage your weight and health goals if you can’t stop eating it. Before you serve yourself a 48-ounce smoothie, consider your weight goals and split your morning smoothie into appropriate portions. Drink down one portion in the morning and save the rest for a small afternoon snack or finish it off the next morning. Either way, avoiding an oversized smoothie will keep your smoothie from ruining your diet.

Do You Ever Color It Green?

While fruit smoothies are incredibly delicious, it’s a great idea to switch it up by making a veggie smoothie on occasion. You may even want to go green the majority of the time. The deep green color is sure to give you some vitamins and minerals that your body is likely missing, and skipping the fruit on occasion will remind your taste buds that good things don’t always have to be sweet.

Does It Contain Ice Cream?

Okay, this may sound like a joke, but if your smoothie contains three scoops of ice cream, a squirt of chocolate syrup, and a cup or two of milk, you’re not drinking a smoothie. It’s a milk shake. And it will not get your day or diet off on the right foot.

Before you laugh too loudly, you should know that some people think that anything cold and creamy that comes out of blender is a smoothie. So if you’re lounging at a friend’s house and he or she offers you a delicious homemade smoothie, ask what’s in it before accepting!

When it comes to fat loss, eating clean is half of the battle. The other half is all about effective, challenging and consistent exercise.

Begin right now by calling or emailing us to get started on an exercise program that will turn you into a fat burning machine!

Perfectly You

No, you are not perfect. None of us are! But you are perfectly YOU—unique with your own qualities and traits. Learn to embrace and love your own unique style rather than obsessing over the things that aren’t perfect.

Tasty Tuna Lettuce Wraps

Wrapping your dinner in lettuce is an awesome way to burn fat! Trade in your tortillas, buns and sliced bread for a few heads of Romaine lettuce. These tuna wraps are an ultra-healthy meal that is high in protein and low in fat.

Servings: 2

Here’s what you need:

•              1 can albacore chunk tuna, packed in water

•              2 Tablespoons finely chopped white onion

•              ½ red bell pepper, finely chopped

•              ½ yellow bell pepper, finely chopped

•              ½ apple, finely chopped

•              2 Tablespoons nonfat mayonnaise

•              1 Tablespoon nonfat ranch salad dressing

•              1 teaspoon dried dill

•              4 large lettuce leaves, washed

•              Pepper to taste

1              Combine the tuna, onion, bell pepper, and apple in a medium bowl. In a small bowl mix the mayonnaise, ranch dressing and dill.

2              Add the mayonnaise mixture to the tuna and mix until well combined.

3              Arrange the lettuce leaves on two plates, and fill with tuna. Garnish with a dash of pepper.

Nutritional Analysis: One serving equals 124 calories, 1.5g fat, 13g carbohydrate, 2.7g fiber, and 14g protein.

Call today for a consultation and assessment!

Email: Pumpstrainingandpilates@gmail.com

Phone: 219-548-3480

Web: Pumpsfitnessinc.com

Your holiday recovery plan

The holidays have come and gone, and you’re left to deal with the aftermath of all that less-than-healthy eating… Your body is puffy and bloated. Your joints are achy. Your clothes feel tight.

Maybe you are feeling this way right now.

Below we’ve outlined the 5 steps you’ll need to quickly and seamlessly get back on the fitness fast track.

Step One: Get Focused.

The holidays happened. You ate things from your “never eat these” list, you drank more that you should have, but now it’s over.

Draw a line in the sand. The bad eating stops now.

Don’t beat yourself up for falling off the fitness wagon this once. Simply get back up, dust yourself off and get re-focused. Leave the past, and your slip-ups, in the past. Get focused and make S.M.A.R.T. goals. Click here for tips on how to make those goals become a reality.

Step Two: Get Hydrated.

While bad eating can take on many forms, the end result is most often dehydration and water retention. The only way to restore balance is to get hydrated.

Your first priority in getting back on track is to drink plenty of water throughout your day. Start with a tall glass of water in the morning, and carry a water bottle with you.

Don’t add artificial sweeteners or stimulants to your water – these will work against your hydration efforts. To add flavor, slice fresh fruit, herbs or vegetables to place in your water, just like at the spa.

Step Three: Get Picky.

For the next few days be extra picky about what you eat. Stick with only whole, real foods like fruits, vegetables and some lean meat. Whole, real foods will quickly help to restore balance.

Don’t eat packaged foods for the next few days. This means saying no to snack foods, processed meat slices, dairy, baked goods and alcohol.

Step Four: Make a Smoothie.

Making your own smoothie can be beneficial when recovering from a weekend of bad eating. The key is to use ingredients that will hydrate and nourish your body and to avoid ingredients that are high in sugar.

These ingredients are fantastic for your recovery smoothies: fresh ginger, spinach, cucumber, kale, green apple, lemon, and celery.

Check out J.J. Smith’s 10 Day Green Smoothie Cleanse to help get you on track. http://www.chewfo.com/diets/10-day-green-smoothie-cleanse-by-jj-smith-2014-what-to-eat-and-foods-to-avoid-food-list/

Step Five: Get Moving.

So you’ve put an end to the eating madness, you’ve hydrated, you've eaten only whole foods and you’ve enjoyed a recovery smoothie…it’s now time to sweat it out.

Lace up your athletic shoes and put on your favorite gym clothes. When you start your workout, ease in slowly. Take the time to warm up and stretch your muscles before powering up to a solid 30-minute exercise routine.

We have just the exercise plan for you – one that will not only help you recover from your holiday indulgences, but will help keep you motivated and going strong in the future.

If you haven’t joined yet, now is the perfect time to start. Together we will get you focused on your goals with our results-driven method.

Simply call or email today to set up your first workout.

Cleansing Snacks

You’re not supposed to eat packaged foods for a few days, so what should you snack on? Try these cleansing snacks…

•              Cucumber

•              Avocado

•              Beets

•              Asparagus

•              Cabbage

•              Blueberries

•              Celery

•              Grapefruit

•              Kale

•              Lemon

Quinoa Fruit Salad

This cleansing salad is made with quinoa. Quinoa is a gluten-free, protein-packed seed. It’s a complete protein, containing all 9 essential amino acids. Add a side of lean protein to your salad and you’ve got a highly nutritious, balanced meal. Servings: 6

Here’s what you need…

•              3/4 cup plain non-fat Greek yogurt

•              2 Tablespoons lime juice, divided

•              1-15 fresh mint leaves, minced

•              2 cups cooked quinoa

•              optional dash of salt and pepper

•              1 cup blueberries

•              1 cup green grapes, halved

•              1/2 cup raspberries

•              1 teaspoon raw honey

1              In a small bowl combine the yogurt, 1 Tablespoon lime juice and the mint. Pour over the cooked quinoa and mix well. Season with salt and pepper.

2              In another bowl combine the fruit, honey and remaining lime juice.

3              Cover and refrigerate each bowl for 2 hours, to allow the flavors to emerge, then combine the fruit with the quinoa and serve.

Nutritional Analysis: One serving equals: 114 calories, 1 fat, 13mg sodium, 20g carbohydrate, 2.5g fiber, and 6g protein.

Call today for a consultation and assessment!

Email: Pumpstrainingandpilates@gmail.com

Phone: 219-548-3480

Web: Pumpsfitnessinc.com