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 

 SPOTLIGHT ON……  Larry Jortner!

September 2016!!

                        BEFORE                      CURRENT!!

On many levels, I’ve had a good 55 years of life.  My blessings include good education, fulfilling employment and 20 years in Valparaiso with my wonderful wife Diane and the kids we have raised together.   However, even since early childhood (with one five year pause into normalcy between the end of high school to law school entry), I have been medically obese.  Then in 2001, the roof really fell in! 

In February, I had a major leg operation, followed by brother’s suicide in April and the total heartbreak of my native New York City on 9/11.  After a year of major depression, I gained almost 100 lbs. with my 5’8” body reaching 354.  All attempts at dieting were merely yo-yos, never letting me go below 290 and always ultimately returning me to about 335.  I was a prisoner of morbid obesity.

In early 2015, my wife started her successful weight loss plan and asked me to join her.  I initially refused to try her ‘fad diet’.  However, after horrible blood tests, (including sugar levels in diabetic range) and a doctor urging me to get bypass surgery because he thought I couldn’t lose weight any other way and was destined to a horrible near future; I changed my mind.  On Mother’s Day of 2015, I put on the tight-fitting, size 2X novelty tee shirt picture above and vowed: This is my ‘Before’ picture.  By diet alone, I managed to lose 45 lbs. by the end of October.

Only then, did Ian Bowen and Pumps enter the picture.  After winning two free, half-hour sessions at Pumps in a local promotional drawing; I actually went.  Ian had exactly the right temperament, encouragement and caring for me.  I have done weekly personal training with Ian ever since.  At first, I only wanted to avoid backsliding through the cold Midwest winter and those gluttonous holidays.  Instead, I lost 15 more pounds by February 2016.

My weight loss slowed through the rest of winter; but my strength, flexibility and health all improved.  I was afraid to do exercise outside of my weekly Pumps session until I reached 250 because I feared it would hurt my joints.  However, motivated by Ian’s insistence on maintaining good form and stuck in the mid-250s, I decided that I needed to exercise more to obtain new levels of success.  In addition to my wife, doctor and Ian, I added regular exercise at the Valpo YMCA.  After two weeks of regular group exercise, I kissed 250 goodbye.

Ian’s weekly personal training lessons in building a strong core, correct form and pushing the possible continue to inform all of my other workouts.   I have now lost 105 lbs. and am ready to cross into the 220's less than 1 ½ years after taking my ‘Before’ picture.  I now wear large tees, have lost 12 pants sizes and my doctor gives me ‘High Fives’ after good blood tests.

Pumps and Ian Bowen remain important partners in my continuing weight-loss and overall health journey.  People constantly say to me: Wow, you’ve really changed your lifestyle!  I tell them that now I finally live a lifestyle instead of a death spiral.  I’ve learned many hard and important lessons including that diet only changes the outside, and that lasting and healthy weight-loss success requires change from within; that regular exercise and picking the right partners are essential, and--oh yes--that strong really is the new thin! 

VISIT OUR WEBSITE TO GET STARTED:  http://www.pumpsfitnessinc.com

Stay Fit on Your Vacation

Leaving town for a summer get-away? If you’re not careful your trip will quickly turn into a fat trap.

We don’t want your fitness results to disappear before you return home. Keep reading for our 2 simple steps to avoid the dreaded vacation fat trap.

There are plenty of strategies and techniques out there for staying fit on vacation, but most are fairly complicated. We’re not going to give you a list of 27 things to remember in order to avoid those vacation pounds – you are getting away to relax, after all! We’ll keep this simple and effective.

The following 2 steps are all that you need to take with you on your vacation to ensure that you come back looking and feeling amazing.

Step #1: The 1/3 Rule

Most vacation pounds are gained as a result of constant indulgence. Each meal becomes an opportunity to eat your heart out to the tune of “I’m on vacation!”

Look, We get that you’re on vacation and want to enjoy the richer tastes of life, but doing so at every meal is going to do a lot of damage to your waistline.

Rather than indulging constantly, we want you to adopt the 1/3 Rule. This means that only 1/3 of your meals ought to be eaten with the mindset of “I’m on vacation.” At this one meal each day you are allowed to eat things that are normally off-limits. Enjoy your favorites and do so with no guilt.

At your other 2 meals each day you’ll keep things lean and green. Fill up on lots of greens, veggies, and lean proteins. Pass on the breads, grains, potatoes and anything with sugar. Drink water, and avoid beverages that contain calories.

Step #2: The Exercise Rule

This step is just as important as the first one, so don’t drop the ball on this one: Each and every day you must do some form of exercise.

Notice we said some form of exercise. We didn’t say that you had to go to a weight room to do a traditional workout. While on vacation, exercise should be diverse and exciting.

Your vacation activities can become your workout. Take a hike, go exploring on foot, swim in the ocean or bike through a foreign town. If you aren’t able to fit a vigorous activity into your day then start by doing this body weight routine:

•              20 push ups

•              30 seconds of jump squats or jumping jacks

•              20 lunges

•              30 seconds of plank hold

•              30 seconds of rest

•              Repeat from the top 3 times

Enjoy your vacation! And when you get back into town call or email us for a fitness and fat reduction consultation and we’ll show you a step-by-step plan for getting you the body that you deserve – in less time than you think.

Be Excellent

The most important aspect in becoming and staying fit is to be persistent. You can exercise every day for a week, but if you follow that week with a month of no exercise then you’ve lost all ground. Find an exercise program that you are able to consistently do and then stick with it.

In the words of Aristotle, “We are what we repeatedly do. Excellence, then, is not an act, but a habit.”

From the desk of John Hall Studios

Easy Baked Salmon

Salmon is filled with quality protein and omega-3 benefits, making it the perfect center of your healthy dinner. Serve your salmon on a bed of fresh or braised greens. Servings: 4

Here’s what you need…

For the salad:

•              ½ cup plain Greek yogurt

•              1 lime, juiced

•              3 garlic cloves, minced

•              1 ½ teaspoons ground coriander

•              1 ½ teaspoons ground cumin

•              4 (3oz) wild caught salmon fillets

1              Preheat oven to 375 degrees F. Coat a baking pan with nonstick spray and set aside.

2              In a small bowl combine the yogurt, lime juice, and garlic. Put half of the yogurt mixture aside in the fridge. Coat the salmon with the other half of the yogurt mixture and marinate in the fridge for 30 minutes.

3              Place the salmon on prepared pan and bake for 20 minutes. Turn on the high broil for an additional 5 minutes until the top of the salmon has browned.

4              Serve the salmon on a bed of kale with a dollop of the reserved yogurt.

Nutritional Analysis: One serving equals: 172 calories, 6.9g fat, 62mg sodium, 1g carbohydrate, 0g fiber, and 24.6g protein.

Call today for a consultation and assessment!

Email: Pumpstrainingandpilates@gmail.com

Phone: 219-548-3480

Web: Pumpsfitnessinc.com

SPOTLIGHT ON……  Kori Howard!

June 2016!!

                                     BEFORE                                 AFTER

Kori is a teenager who resides in Valparaiso with her family.  The following are comments from her biggest fan; her mother!

            “After years of getting little to no physical therapy for a mobility issue, we finally decided to try something different.  After researching for a month, looking at credentials and testimonials of different places in NW Indiana, Pumps Fitness was chosen.  I wasn’t sure what to expect, but I was hoping that Kori would build enough strength in her legs so that she could run normally and become stable enough to walk without being clumsy.

Ian has far exceeded my expectations!  Kori now runs normally and can pass her PT tests.  The turning point for me was when I saw her jumping rope.  I just cried.  She has never been coordinated enough to do that!  This achievement came after only a few months of coming twice a week. 

Ian has been so pleasant and fun for my daughter.  She loves coming here and being challenged. 

The best and most unexpected benefit of all has been that Kori has lost almost 40 pounds and now we have to buy all new clothes because they are all falling off of her.  What a wonderful problem to have!

Thank you for everything!”

Kathy (Kori’s Mom)

Client Spotlight!!

SPOTLIGHT ON……  Ashley Wells!

May 2016!!

My name is Ashley Wells and I’m 25 years old. I moved to Valparaiso almost a year ago from Wisconsin to start a new job and be with my soon-to-be husband Bryan. I have always been an active individual until the weight of my college courses got the best of me. I struggled with stress and anxiety and started to look down on how I looked. To remain active I have joined gyms like Anytime Fitness and did the occasional yoga classes in college but trying to obtain a nursing degree at the time can make it hard to be motivated for anything else.

A couple months after moving Valparaiso a co-worker referred me to PUMPS where I soon met Ian. I told him it wasn’t a matter of me not being able to do it by myself to lose weight or workout in general but to continue to be motivated and stay committed. I wanted to workout right and focus on being healthy. As a nurse working all kinds of hours and for 16+ at a time it can be hard to maintain a well-balanced diet let alone a workout schedule.

Beginning to train with Ian was tough. I didn’t know what to expect and knew I would be pushed to all kinds of limits. I have never lifted weights and cardio is my worst enemy but the small results I see are worth it. I still get frustrated not seeing the results right away but it takes time and the slow changes are happening. I have only been with PUMPS for 8 months and I have been able to gain muscle, lose inches, and manage my stress. I still have a long way to go but I joined PUMPS to focus on my health and get me to a better and happier place.

I forget to treat my body well and I have set a goal to workout 3 times a week with Ian and will continue to do so to improve my overall health. I recently obtained my Masters so my stress levels were not helping to staying motivated but I never gave up and Ian would not let me. He has been a great support aside from my family and loved ones and I look forward to continuing to achieve my goals. I hope to transform myself physically and mentally by next year. My goal is to attend a Yoga or Pilates class at PUMPS and improve on workout routines so I am able to be committed on the days I am not working out with Ian.

SPOTLIGHT ON……  Karen Welch!

APRIL 2016

Karen Welch was an athlete in high school and enjoyed exercising and staying active.  She always had some issues with her back/hip, but never really knew why or what caused them.  Physical therapy helped throughout the years but for some reason, the problem kept coming back.

She started taking Reformer Pilates at Pumps Fitness in 2014.  After about 6 months, she realized her back/hip pain had minimized, with less and less trips for physical therapy.  She learned that strengthening her core was the key.  In January 2016, she tried RESET with Ian.  With RESET, she gained even more mobility. 

February Client Spotlight

SPOTLIGHT ON……  Anne Stasik!

FEBRUARY 2016

“If you don’t challenge yourself, you will never realize what you can become”

Hello, my name is Anne Stasik; I am twenty-five years old and work for Pratt Industries Midwest Recycling Division.

Growing up I was always active – but I didn’t always eat correctly (I’ll blame my sugar tooth).  While in college, the time that I had available to work out was at a bare minimum and I hadn’t changed my eating habits. Fast forward to my junior year I was unhappy and at my highest weight. I was embarrassed at the weight I had gained and with a little push from my mother, decided to make a change. I improved my eating habits and joined Curves, a gym that was centered on women.

After graduation, I moved back home and relocated to the Curves here in Valpo. After its closing I chose to become a member of the YMCA.  Although I love the variety, I never felt that I was getting the most out of my workouts and drifted towards taking classes such as Zumba fitness instead.

I met my wonderful Pumps trainer Kim through a close friend (Erin Underwood - you might remember her from last February’s spotlight) and she urged me to try a session. As I was already a member of the YMCA I was hesitant of joining another gym, however when I started to see the changes in Erin, and how happy she was with this location– I started to rethink my option of joining.

With various injuries in my past - Kim has helped me overcome them and I’m getting stronger every day.  Fast-forward almost a year later since I’ve joined Pumps and I’m less than ten pounds from my UGW.  I am thankful every day to have someone like Kim to motivate me and push me to be my very best. It is because of her and the team at Pumps that I am where I am on my fitness journey. This has been a lifestyle change and one that I’m not planning to give up any time soon.

Monthly Member Spotlight!

SPOTLIGHT ON……  Lori Pikula!

NOVEMBER 2015

My name is Lori Pikula and I am 47 years old.  My husband Troy and I just celebrated 25 years of marriage this past September and we have been blessed with 3 beautiful children: Alix, 23, Drew, 22 and our surprise after 40 baby...Peyton, 6.  I am blessed to be a pretty healthy person. I have always tried to stay active and do some form of exercise, especially since kids.

About 3 years ago I really started to feel pretty rough. I was always tired and weak. I had lost a considerable amount of weight, but not intentionally. I pushed my symptoms under the rug, always having an excuse for feeling worn out all the time. After a while of ignoring, my body told ME what was up and I had no choice but to have some tests run. Just under 2 years ago, I was diagnosed with an auto-immune disease that made me look at life in a whole new light. I was thankful for my diagnosis because with the proper diet, I am fine.  But when you aren't sure what's wrong with your body, and you aren't sure what your future holds, it really made me think about the fact that I guess I am NOT going to live forever!

I knew that I needed to really kick it into high gear and treat my body in a whole new way. I quit smoking, started eating better, and decided to walk my fanny right in the front door of Pumps!! I met with Ian, discussed what I wanted and a year and half later...I am still here!!!  I have to admit, this is the longest I've ever stuck with any kind of gym or exercise program.  I know that is in part because of the wonderful people and warm friendly environment here. Ian and Michelle are the best! They genuinely care about the well being of their clients. They listen to your questions and your concerns and you can tell that they are committed to helping each and every one of us!!  

That is true with the staff here as well.  Michelle pulled me to the side after class one day because she had noticed that something seemed off with a few of the exercises I was doing. She asked Mary to have a look and see what she suggested.  Mary took almost a half of an hour showing me ways to improve my form and stretch some muscles that needed some attention.  You don't get that kind of treatment anywhere these days!!! All of the trainers are very focused on good form and stretching and doing things the right way. I can't say enough about all the people here. They just show a true passion for what they are doing and it is so wonderful!!!

Personal Training with Ian is where I began.  For a little over a year he kicked my butt twice a week and I must say, it was just what I needed!  My strength and stamina have greatly increased. Everything from the physical to the emotional has improved.

I now take small group classes 3 to 4 times a week and I love it! I also have utilized Ian for RESET and I am amazed how that whole process works! Truly amazing!!  I can't say enough about this place.  I'm thankful that I took that first step through the door and started my journey to become a healthier , stronger and happier person!!!

Thanks Pumps!!