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!

How to put nutritional advice into practice

You know what you should be eating because you’ve heard most nutrition advice before – but you just can’t quite figure out how to apply that advice to make it part of your daily eating routine.  Here are some tips to help you put your nutrition knowledge into action.

First let me take you back to mid-April, which means one thing “tax time.”  Many dread it, and put it off to the last minute – in large part because completing your own tax return is difficult,  it’s  complicated, and just so…. well, taxing.  But as tough as it may be, it’s apparently not nearly as hard as figuring out how to eat well… in an online survey of more than 1,000 Americans that was released last year, 52% said that it was harder to figure out “what you should and shouldn’t eat to be healthier” than it is to figure out “how to do your own taxes.”

Choosing a healthy diet just shouldn’t be that hard.  And, it’s not for lack of knowledge.  In general, people seem to know what they should be doing – in the same survey, for instance, most people said they were trying to limit their intake of salt, fat and sugar and were trying to eat more fruits and vegetables.  [Maybe we should stop trying…… and start doing, but that is topic for another time.] We may be able to “talk the talk”, but we don’t seem to be “walking the walk” – the majority of Americans don’t get the recommended number of fruits and veggies every day,  intake of added fats and sugars is at an all-time high, and 44% of Americans eat fast food at least once a week.

So when people say it’s hard to figure out what to eat, the problem isn’t really that they don’t know what to do – it’s more that they just don’t know how.  (Of course, you also have to want  to do it, too…).  But the bottom line is this – all the knowledge in the world isn’t going to do you much good if you can’t figure out how to put it into practice.

How to put nutrition advice into practice

Nutrition advice:  Eat more fruits and vegetables

How to:

• Make it convenient to eat them – keep a bowl of fresh fruit on your kitchen counter and keep cut up veggies on a shelf in the refrigerator.  If preparing them is too time-consuming, you might opt for pre-cut fruits and veggies and ready-to-eat salad greens.

• Frozen fruits and vegetables are nutritious and convenient – you can add frozen fruits to a protein shake, or thaw and stir into yogurt, cottage cheese or hot cereals. 

•  Add extra veggies to mixed dishes, soups, stews, omelets .

•    At restaurants, skip the starch and order double veggies for your side dish, and start your meal off with a salad.

Nutrition advice:  Reduce fat intake

How to:

•   Fried foods are a big offender here – so that means that a good place to start would be limiting your intake of things like chips and French fries. 

• Choose low fat dairy products – milk, cottage cheese, yogurt – over the full-fat versions, and opt for fish and poultry more often than fattier red meat. 

• Added fats – sauces, dressings, mayonnaise, butter, margarine – add up quickly, too, so use sparingly or find lower fat alternatives.

• And watch for “hidden fats” – there’s plenty of fat lurking in foods like desserts, snack foods, breads and pastries. Watch this video for tips on snacking.

• When you’re cooking at home, use fats sparingly when you cook, search out low fat recipes.

Nutrition advice:  Reduce added sugar intake

How to:

•  A lot of the sugar we take in comes from beverages, so choose calorie-free water or tea as often as possible, and limit your intake of fruit juices.

• If plain water doesn’t appeal to you, add a slice of lemon or lime, a few pieces of fresh fruit, or a tiny splash of fruit juice to your water for a bit of flavor. 

•   Let fruit take the place of dessert, and limit the amount of pre-sweetened foods that you buy.

•  Pre-sweetened cereals and yogurt, for example, can have a lot of added sugar – you’ll take in much less if you buy plain yogurt or unsweetened whole grain cereals and sweeten it yourself – preferably with fresh fruit.  Don’t worry about the natural sugars in fruit, milk and dairy products – just focus on reducing the amount of sugar that’s added to everyday foods.

Nurition advice:  Eat more fiber

How to:

•  See item #1 above -  “eat more fruits and vegetables”.  Fruits and vegetables are great sources of fiber, and when you make a point to eat a fruit or vegetable at every meal or snack, that can go a long way towards meeting your daily fiber goals.  

•   Beans and whole grains are also good sources of fiber – try adding some canned beans to soups and salads, or mashed into a hummus dip to eat with raw veggies. 

• Turn to whole grains – like brown rice, barley, quinoa, millet – and whole grain foods (100% whole grain breads, pasta, cereals) rather than the refined “white” versions to boost your fiber intake.

Nutrition advice:  Watch your sodium intake

How to:

•  Most people get much more salt from processed foods than they do from the salt shaker – so a good first step is to eat most of your foods as close as possible to their natural state. 

•  If you buy canned foods – like veggies, tuna or soups – look for reduced sodium versions.

• Cut back on processed meats which are often loaded with sodium (even the so-called low-sodium versions), and lean towards fresh meats and poultry which naturally contain very little.

•  You can also ‘dilute’ the sodium in convenience foods by adding extra veggies to canned soups or doubling the amount of grains when you prepare something like a packaged seasoned rice mix (and use brown rice when you do….). 

•  And find other ways to season foods rather than always relying on salt.  Herbs, spices, onions, garlic and citrus add flavor without sodium – and you get a nutrition boost, too.

Cinnamon Ground Turkey Lettuce Wraps with Quick Apple Chutney

Dinners like this will help you quickly reach your fat loss goal. The shredded cauliflower, rice and onions in this recipe make an amazing substitution for grain-based pilaf. With the addition of lean, ground turkey and lettuce this comfort-food tasting meal is actually quite lean and green. Servings: 6 

Here's what you need:

• 12 large Romaine lettuce leaves

For the Cinnamon Ground Turkey Rice:

• 1 Tablespoon olive oil
• 2 carrots, shredded
• 1/2 yellow onion, minced
• dash of sea salt
• 1/2 teaspoon ground cinnamon
• 1 lb ground, organic turkey
• 1 head cauliflower, shredded (To shred: cut into florets and run through a food processor with the grating attachment)
• 1/3 cup golden raisins
• 1 cup chicken broth
• dash of freshly ground pepper

For the Quick Apple Chutney:

• 1 Tablespoon coconut oil
• 1/2 yellow onion, minced
• 2 green apples, chopped
• 1/4 teaspoon ground cinnamon
• 1 Tablespoon coconut crystals
• 1/2 cup apple juice or apple cider
• sprinkle of sea salt

1.    For the Cinnamon Ground Turkey Rice: In a large skillet place the olive oil over medium heat. Add the carrots and onions, cook for 3 minutes, until soft. Add salt, cinnamon and ground turkey. Cook until the meat is no longer pink. Add the head of shredded cauliflower, raisins, broth and pepper. Cook for another 4 minutes, until heated through.

2.    For the Quick Apple Chutney: In a medium skillet place the coconut oil over medium heat. Add the onion and apples. Cover and cook for 10 minutes. Uncover, add the cinnamon, coconut crystals, apple juice and salt. Bring to a boil, then simmer for another 4 minutes until apples are tender.

3.    Assemble Your Lettuce Wraps: Spread a generous spoonful of the turkey mixture along the center of a Romaine lettuce leaf, top with a spoonful of chutney. Enjoy!

Nutritional Analysis: One serving equals: 248 calories, 9g fat, 156mg sodium, 25g carbohydrate, 5g fiber, and 17g protein 

CONGRATULATIONS to Mary Ann Chapman 

Our 6WK Body Transformation Challenge Winner!

Mary Ann lost 18.4lbs, 16.25 inches and 8.32% of her total body weight. Great job Mary Ann we are so proud of you! 

Call For Your Free Body Transformation 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....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!! ;)

Time Saving Workouts Prove To Be More Effective

How many times have you told yourself that you'd exercise and get fit, if only you had the time? If I had a dollar for time I've heard the I-don't-have-time excuse… New and exciting research is coming out in favor of shorter, more intense workouts. The old way of exercising at a slow speed, for long periods of time, is over and done. Short and intense exercise sessions that utilize High Intensity Interval Training get you better results with way less time invested. So there goes the time crunch excuse. You don't need to spend hours in the gym to get amazing results. A simple 30 minute workout, done right, is all you need.

So what does this magical 30 minute workout consist of?

As mentioned above, there's a little secret in the fitness world called High Intensity Interval Training. This means rather than doing the same cardio exercise your entire workout, you'd alternate between short, high-intensity bursts of exercise with slower, low-intensity periods of recovery.

The research makes it clear that this method of training burns more calories and builds fitness quicker with less time invested.

Not long ago, elite athletes were the only ones benefiting from this method of training, but now the cat is out of the bag, and everyone is open to reap the rewards of interval training. And you don't even need fancy equipment or special training to start seeing results with interval training.

So how long should your intervals be? The answer is, it doesn't really matter.

There are no real hard-and-fast rules with interval length. Varying lengths bring varying benefits, so it's important to find which length works best for you.

Beginners should aim for no more than 30 seconds of high-intensity bursts. If you're feeling strong and are in good shape, then go ahead and push yourself a bit longer.

An interval-training workout involves four variables that can be modified to meet your goals: intensity of intervals, duration of intervals, duration of recovery intervals, and the number of interval repetitions.

Interval training can be casual, spur of the moment bursts of activity depending on how you're feeling that day or if you're working towards a specific sports or fitness goal then you can take a more sophisticated, scientific approach.

The simplest example of interval training for walking would be to add short bursts of jogging or alternate slower walking with brisk walking. If you walk outdoors, then jog or walk faster between certain landmarks such as mailboxes or street signs, then slow down for a short distance. The more popular, and effective, form of interval training includes alternating between resistance training exercises and high intensity cardio exercises.

So it turns out that we all really do have enough time to get an effective workout each day…and that old excuse about not having time is no longer going to work.

If you have a fitness or fat loss goal that you'd like to achieve, please feel free to reach out to me. I'm here to help you reach your goals.

Call or email today to get started on a fitness program that will get you to your goal quicker.

You and I both know you have enough time for that!

Use these tips to increase the intensity of your workouts:

·     Add Some Resistance. Lunges, squats, hip bridges and even sit-ups can all be made more intense with some added resistance. A set of dumbbells, kettle bells, sand bags, medicine balls or resistance bands would do the trick. Pay attention to when the resistance starts to feel too easy, and add weights accordingly.

·     Increase Your Speed. If you think you could go faster, then do it. The more that you push yourself during your sprinting intervals, the quicker and more stunning your results will be. Remember, you can do anything for just a few seconds.

·     Lengthen Your Intervals. If your workout is starting to feel less challenging then add a few seconds to your intense intervals. Start by adding 5 seconds and go up from there.

·     Do New Exercises. For the best results, never do the same workout twice. There are many of small changes that can be made to keep a routine fresh and new. Swap out burpees for high knees, mountain climbers for jump squats and so on.

Best Roasted Broccoli and Cauliflower

Eating plenty of vegetables will help you cleanse. Here's an awesome recipe for roasted broccoli and cauliflower that is quick to make and tastes great. Serve this with a piece of lean meat for a well-balanced, fitness approved meal. Makes: 4 Servings 

Here's what you need…

• 1 bunch broccoli
• 1 bunch cauliflower
• 1 Tablespoon olive oil
• dash of sea salt
• dash of pepper
• 4 garlic cloves, minced
• juice from 1 lemon

1. Preheat your oven to 425 degrees F. Lightly grease a large baking sheet with olive oil.
2. Wash the broccoli and cauliflower heads and then pat dry. It's important to dry thoroughly so that it will roast properly. Cut into small florets.
3. In a medium bowl combine the florets, olive oil, salt, pepper and garlic cloves. Toss until well combined and then spread over the prepared baking sheet.
4. Roast for 25 minutes, stirring halfway through. Remove from oven once the florets are tender with crispy bottoms.
5. Drizzle the lemon juice over the cooked florets and serve immediately.

Nutritional Analysis: 160 calories, 4g fat, 98mg sodium, 8g carbohydrate, 4g fiber, and 4g protein.

Contact us for your free Fitness Consultation!

Email: Pumpstrainingandpilates@gmail.com

Phone: 219-548-3480

Web: Pumpsfitnessinc.com 

Visualizing Your Fitness Goal May Help You Achieve It!

In addition to getting you pumped up and motivated to work even more diligently towards your goal, studies have shown that those who spend time visualizing the accomplishment of their goal have a higher success rate in actually getting there. 

So if you are still working towards your goal then sit back and let the following 7 Awesome Reasons to be FIT really sink into your mind. Visualize the following as being a part of your reality.

Awesome Reason To Be FIT #1: You Always Look Great

When you are at your ideal weight clothes look and feel amazing. Every. Single. Day. Gone are the days of looking for ways to cover your ‘problem' areas because even those areas look great. Friends, family members and co-workers tell you how fantastic you look and that you've never looked better.

Awesome Reason To Be FIT #2: Your Confidence Is High

The act of accomplishing any worthwhile goal is enough to seriously boost your confidence, and this is even more apparent when reaching a fitness goal. When your body goes through a transformation there's no hiding it. You are tighter, leaner and more attractive. You stand straighter, walk taller and exude a genuine confidence that can't be missed.

Awesome Reason To Be FIT #3: You Have Lots Of Energy

Before you met your fat loss goal, getting off the couch was a challenge...one that you didn't always win. Once you became fit, new surges of energy course through your veins. You thrive on motion and activities that used to tire you out now leave you energized.

Awesome Reason To Be FIT #4: You Are Strong

The life of a truly fit person knows no limits! In your free time you hike, bike, walk, pick up new hobbies and play with the kids. Picking up items that used to feel heavy is now a breeze as your functionality for daily tasks has never been stronger. Gone are the days when you'd tell yourself, "I can't do that. I'm not strong enough."

Awesome Reason To Be FIT #5: You Have No Health Worries

You'll never forget the look on your doctor's face when examining your transformed body. Gone is the lecture about the many risks of weight-related ailments. Those days are behind you. Your healthy, strong thriving body is health-worry-free.

Awesome Reason To Be FIT #6: You No Longer Have Weight To Lose

How long have you been trying to lose the fat and get down to your ideal weight? Long time, right? In all that time your fat loss goal has been a giant monkey on your back – always in the back of your mind, always weighing you down.

Guess what? Poof! That giant monkey disappeared the day you reached your goal weight an in its place came a sweet, carefree peace of mind.

Awesome Reason To Be FIT #7: You Are Able To Enjoy Life

Once you transformed your body, life got decidedly more fun and exciting. You never knew how much your weight had held you back from excitement and adventure until the day that burden was lifted. You now enjoy life with carefree abandon – the way you were designed to. 

Baked Catfish and Mint Cabbage Salad

Catfish is a wonderful source of low fat protein. Lots of recipes call for frying catfish, but baking turns it into a low calorie, high protein meal. The generous seasoning of the catfish lends to a rich flavor that is complimented perfectly by the light minty salad. Servings: 4

Here's what you need...

For the Catfish:

•               1 teaspoon olive oil

•               1 bunch of fresh cilantro, washed and stems trimmed

•               4 catfish fillets

•               curry powder

•               salt

•               sweet paprika

•               1 lemon, juiced

•               4 garlic cloves, finely minced

1               Preheat oven to 350 degrees F.

2               In a glass baking pan, drizzle the olive oil and scatter the cilantro over the bottom of the pan.

3               Generously season both sides of each fillet with curry, salt and sweet paprika. Place the fillets evenly across the bottom of the pan, on top of the cilantro.

4               In a small bowl, combine the lemon juice and finely minced garlic. Pour over the tops of the fillets.

5               Cover the pan with foil. Bake for 30 minutes. Remove foil and bake for an additional 5 minutes.

For the Salad:

•               1 head green, organic cabbage, shredded

•               1/8 cup crushed, dry mint leaves

•               1/8 cup fresh squeezed lemon juice

•               4 garlic cloves, finely minced

•               1 teaspoon olive oil

•               dash of salt

1               Wash the shredded cabbage and place in a medium sized bowl. Sprinkle with the dried mint, mix well.

2               In a small bowl combine the remaining ingredients. Pour over the cabbage and mix well.

Nutritional Analysis: One serving equals: 221 calories, 8g fat, 102mg sodium, 13g carbohydrate, 7g fiber, and 26g protein

Call today for a free fitness consultation!

Email: Pumpstrainingandpilates@gmail.com

Phone: 219-548-3480

Web: Pumpsfitnessinc.com