Eat Well, Live Well….It’s Just That Simple!

If changing eating habits were easy, everyone would be fit and healthy. One key to making lasting improvements is to make changes in stages. Start with something simple and stick to it for a week. After your family has mastered one change, add another.

Some Ideas to Get You Started

• Eat breakfast.

• Substitute water for one sugary drink each day.

• Eat one to two more fruits or vegetables each day.

• Plan a healthy snack for each day of the week. Click here for a quick video tip.

• Switch to a low-fat version of a favorite food.

• Plan three meals and two snacks every day.

• Plan a home-cooked meal, which usually has fewer calories, more reasonable portions and costs less than typical meals eaten at restaurants. 

Set the Example

Parents play a big role in guiding their children’s eating habits by the examples they set, the foods they make available in the home and the mealtime experiences they create for their families.

Offer healthy snacks such as fruit, low-fat cottage cheese or yogurt, frozen juice bars, applesauce, celery or apples and peanut butter, raw vegetables, graham crackers, fig bars or whole wheat crackers and low-fat cheese. Large portions mean too many calories. A snack for a typical adult may be a container of yogurt, but for a preschooler, two or three tablespoons of yogurt is about right.

Make Eating an Enjoyable Activity for the Whole Family

Family meals can be a time to monitor what children are eating and reconnect with each other. Involve children in food preparation and clean-up, and sit down with children when they eat. The idea is to build healthy lifelong eating habits.

Some healthy eating tips include the following:

• Eat plenty of fruit and vegetables – half your plate at each meal should be vegetables or fruit.

• Beware of sweetened drinks – sodas and sports drinks are high in calories. Keep in mind that too much juice can also quickly add calories to a child’s diet.

• Choose food sensibly when eating out.

More Healthy Food Tips When Eating Out

• Ask if you don’t know what is in a dish or the serving size.

• Eat the same portion size you would at home.

• Ask for sauces, gravy and dressings on the side – or avoid them altogether.

• Order foods that are not breaded or fried.

• Order fruit for dessert.

• Ask for substitutions: A vegetable instead of fries, or for the high-fat food to be left off the plate.

• Ask for low-calorie versions of food. Vinegar and oil or a squeeze of lemon is better than high-fat dressings or sauces.

Did You Know...?

Americans eat an average of 4.2 commercially prepared meals each week. Processed foods are likely to be higher in calories, fat, and salt and lower in fiber than meals prepared at home.

Creamy Low Fat Tuna Salad

Most recipes for tuna salad call for fat-filled mayonnaise, but this recipe uses fat free Greek yogurt instead. You get all the creaminess without added calories to set back your results.
Servings: 5 

Here's what you need...

• 2 (5oz) cans wild albacore tuna, packed in water
• 1 cup fat-free Greek yogurt
• 2 Tablespoons champagne mustard
• 1 teaspoon dried dill weed, plus more for garnish
• dash of freshly ground pepper
• 1 green apple, shredded
• 2 cups green cabbage, shredded
• 4 cups organic mixed greens

1. Drain the tuna and flake in a medium bowl. Add the yogurt, mustard, dill and pepper. Mix until creamy and well combined.
2. Add the shredded apple and cabbage. Mix well.
3. Arrange mixed greens on plates, then use an ice cream scooper to place the tuna mixture. Sprinkle with dill weed.

Nutritional Analysis: One serving equals: 140 calories, 1 fat, 210mg sodium, 13g carbohydrate, 2g fiber, and 20g protein. 

Call For Your Free Body Transformation Analysis 

(219)-548-3480

Pumpstrainigandpilates@gmail.com

Pumpsfitnessinc.com   

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!!!!!

August Spotlight

AUGUST SPOTLIGHT

   CHERRISE SCIDA

Meet Pumps newest Group Fitness instructor Cherrise Scida. Cherrise has long been interested in fitness. From her time in the military up to now she has been actively involved in many forms of fitness. Inspired by friends Cherrise began taking Zumba classes nine years ago and was so impressed she got certified as an instructor. 

Cherrise has always enjoyed dancing taking lessons in tap, jazz and Scottish dancing throughout her childhood. She also instructed country line dancing and partner dancing as a young adult. She currently volunteers as the employee wellness instructor and coordinator at the VA Medical Center.  She likes to teach Zumba, chair yoga/mediation and also coordinates wellness fairs/events. 

For the past three years Cherrise has enjoyed teaching Zumba classes. Her biggest joy is to hear how others have benefitted from taking her classes. Cherrise like to mix Latin, international and current musical hits into her routines and the students have responded well. Her routines are easy to follow and mix slow and fast rhythms to challenge students.

“I truly love dancing and how much joy it can give you.”

If you are exercising outside in the summer....you need to read this!

Strategies for Training in the Heat

Keeping athletes and clients performing at their peak while also avoiding heat-related illnesses takes preparation and planning. Bodies need time to adapt to the increased physiological demands of training in warm environments. But even with preparation and planning, heat illnesses can and still do occur.

Heat illnesses generally affect those with lower levels of fitness. More fit individuals are typically better able to tolerate exercising in the heat, acclimate quicker, and sweat more. To help yourself meet the demands of training in the heat, acclimate yourself to the warmer environment over a 10 to 14 day period, balancing the length of training sessions with intensity (i.e., long duration with a low intensity, or short duration with a moderate intensity). Adequate hydration is another key component to preventing heat illnesses, as inadequate hydration decreases the body’s sweat rate. Replace fluids lost to sweat and urination, and take hydration breaks during training or exercise. (Contrary to Coach Boone’s words in the iconic football movie “Remember the Titans”, water is not for cowards nor does it make you weak.)

Evaporation of sweat is the body’s key mechanism for staying cool. Humidity decreases the rate of sweat evaporation, as can limiting the skin’s exposure when wearing long sleeves or long pants. If possible, reduce the amount of gear and clothing worn, especially during the acclimation period. Selecting moisture wicking fabrics will speed the rate of evaporation over less permeable materials such as cotton. Also attempt to schedule training or exercise during the cooler times of the day, either in the early morning or early evening, or move into climate controlled indoor venues when available.

Heat can also affect children differently, since they have immature thermoregulatory systems, including both a delayed response and limited ability to sweat. They may require a longer timeline to acclimate, incorporation of more rest breaks, extended cool-downs, and frequent reminders to hydrate.

Cajun Veggie Chips

Here's a nutritious way to enjoy some crunchy, tasty chips. By thinly slicing and baking vegetables, you're able to get your chip fix without tanking your fitness results. Make a large batch on the weekend and portion your veggie chips out into ziplock bags for the week. Servings: 4 

Here's what you need:

• 2 lbs of root vegetables, thinly sliced (sweet potato, parsnips, beets or carrots)
• Sea salt
• Cajun spice

1. Preheat the oven to 375 degrees F. Line a rimmed baking sheet with parchment paper. 
2. Thinly slice the root vegetables with a mandoline slicer, to 1/8 inch thickness. Toss the sliced veggies with a sprinkle of sea salt and Cajun spice. 
3. Spread the sliced veggies over the prepared baking sheet. Roast for 20 minutes, or until crispy. Enjoy!

Nutritional Analysis: One serving equals: 139 calories, 0g fat, 287mg sodium, 22g carbs, 8g fiber, and 3g protein 

CALL FOR YOUR FREE FITNESS CONSULTATION

219-548-3480
Pumpstrainingandpilates@gmail.com

Pumpsfitnessinc.com 

3 Essential Snacking Tips

A big part of eating for fat loss is keeping your metabolism going all day long with small, sensible meals and snacks. In theory, this is simple and easy: eat a little something every 2-3 hours throughout the day.

Unfortunately very few people do it right, resulting in frustrating weight gain.

The content of your snacks and small meals is of utmost importance. If you’re eating the wrong thing every 2-3 hours then it’s easy to gain weight quickly, rather than what you want, which is to drop fat and clothes sizes.

Let’s jump into the 3 Essential Snacking Tips that I have for you today to keep you on track and burning fat all day long…

Snacking Tip #1: Watch out for added sugar.

Sugar is the biggest problem when it comes to fattening snacks, and so this needs to be the number one nutrient that you check. Your frequent snacks should contain very little, or zero, added sugars.

This is a pet peeve that I have: many ‘health’ foods have massive amounts of added sugars, which will destroy your results. Items like protein bars, jerky, dried fruit, green juice, and trail mix often have added sugars and preservatives that you need to watch out for and avoid.

Your snacks should have little to zero added sugars, and should be a nice blend of protein, fiber and complex carbohydrates.

Snacking Tip #2: Check the serving size.

When your snack comes in a package, after you make sure that it isn’t filled with sugar, check the serving size. It’s a popular technique for food manufacturers to give the nutritional facts for 2 or even 2.5 servings, on an item that you will likely polish off the entire package.

If the servings are more than just one then you’ll need to do some quick math. Calculate the total calories, sugar, carbs, fat and protein. Make sure that the numbers line up with your target nutrition sums.

Always be aware of how many servings you are eating in a single sitting. Do the math if you’re eating more than one serving – be honest with yourself!

Snacking Tip #3: Homemade and made-in-nature are best. 

As convenient as packaged health snacks are, you will always see better results by eating whole foods found in nature, or snacks that you’ve made at home with real food ingredients. Even the healthiest packaged protein bar from the store is going to contain preservatives and additives that are completely avoided in homemade foods.

A handful of raw nuts, a piece of fruit with fresh nut butter, a hard boiled egg, a homemade fitness muffin (recipe below), some chicken breast on veggies or chopped flank steak on a salad are all better options than any packaged snack.

When possible, stick with whole foods found in nature and snacks and meals that you make at home.

Are you participating in a consistent, challenging exercise program? If not then give me a call or shoot me an email today. Let’s get you started on the best exercise program that you’ll ever try!

Breakfast Cookies

Yes, these cookies make an acceptable, wholesome breakfast! You’ll notice that there is zero sugar added to these cookies – the sweetness comes from banana and applesauce. Feel free to add a large scoop of vanilla protein powder to the dough, to increase the protein content of each cookie. While it does take some time to make a batch of these breakfast cookies, you’ll have instant breakfasts for days to come afterwards. Servings: 20

Here’s what you need...

• 3 ripe bananas, mashed
• 1/2 cup unsweetened applesauce
• 2 Tablespoons coconut oil
• 1/3 cup golden raisins
• 1 teaspoon vanilla extract
• 1 teaspoon apple cider vinegar
• 1/3 cup coconut flour
• 1 teaspoon ground cinnamon
• 1 teaspoon baking soda
• 1/4 teaspoon sea salt
• Optional, scoop of vanilla protein powder
• 1/2 cup unsweetened shredded coconut
• 1/4 cup sliced almonds
• 1/4 cup unsweetened, dried berries

1. Preheat the oven to 350 degrees F. Line a baking sheet with parchment paper.
2. In a food processor, combine the bananas, applesauce, coconut oil, raisins, vanilla extract and vinegar. Pulse until smooth.
3. In a medium bowl combine the coconut flour, cinnamon, baking soda, salt, and protein powder. Add to the food processor and pulse until combined. Add the coconut flakes, almonds and dried berries. Pulse briefly until just incorporated.
4. Use an ice cream scooper to place the dough 2 inches apart on the prepared baking sheet. Flatten slightly. Bake for 25-35 minutes, until golden and baked through.
5. Allow to cool for 5 minutes on the pan, then transfer to a cooling rack. Store in an airtight container in the fridge.

Nutritional Analysis: One serving equals: 86 calories, 3g fat, 61mg sodium, 10g carbohydrate, 2g fiber, and 5g protein. 

CALL FOR YOUR FREE FITNESS CONSULTATION

219-548-3480

Pumpstrainingandpilates@gmail.com

Pumpsfitnessinc.com

Mental energy: how to use food to feel more alert

Want to feel more alert? To keep up your mental energy and focus, you’ve got to eat the right foods, at the right time. A client recently complained that she suffered from ‘brain fog’. “My mental energy is shot and I can’t focus.” So she wondered…“is it something I’m eating?” Possibly. But more likely, it’s what she’s not eating that’s leaving her mental energy flagging. As a full-time student and a new mom, her eating patterns are erratic and she’s often grabbing something on the run, and relies on coffee to keep her going. Without the right foods to give her brain the fuel it needs, she can’t possibly expect to keep her mental energy in high gear.

The next time your mental energy is fading and you feel like you can’t string two sentences together, think back. When did you last eat? What did you have? Have you been drinking enough liquids? Skipped meals, unbalanced meals, and dehydration can all zap your mental energy and focus. (And don’t forget that getting adequate sleep and rest is part of the equation, too).

How what you eat affects your mental energy

What is mental energy, anyway? It’s actually got several features – including your overall mood, your motivation, as well as your attention and focus. When your mental engine is revved up, there’s a good chance your diet had something to do with it. So, here’s some “food for thought”.

What to eat to keep your mental energy up all day long

 - Carbs fuel your brain

Glucose is the only fuel that normally feeds your brain cells – and it’s derived from the carbohydrates in your diet. After they’re broken down during the digestive process, carbohydrates enter the bloodstream as glucose (your ‘blood sugar’). Since your brain is active 24/7, it has high energy demands – higher, in fact, than any other cells in your body. And, since brain cells – the neurons – can’t store glucose, your brain needs a continuous supply. Stick with the healthy carbs – fruits, vegetables and whole grains – to give your brain the fuel it craves. These high fiber foods take time to digest, which leads to a gradual release of glucose into your system. On the other hand, a meal high in refined carbohydrates – think starchy, sugary foods – can actually backfire on you. Since these foods are digested relatively quickly, you may experience a quick rise in your blood sugar… often followed by a quick drop. And that blood sugar ‘crash’ can make you feel mentally sluggish.

 - Your brain wants fuel at regular intervals

Since your brain wants a steady source of glucose, it’s important to eat at regular intervals throughout the day to keep your mental energy from taking a nosedive. Aim for small meals and snacks every 3-4 hours.

 - Your brain wants breakfast

There’s plenty to be said about the importance of breakfast, and giving your brain a boost is just another reason to fuel up first thing. While you were sleeping, your brain was plenty busy - and it burned through lots of fuel overnight – and the tank is pretty empty by morning. Do your brain a favor and start your day with a well-balanced breakfast that includes both healthy carbohydrates and a shot of protein.

 - The best proteins for your brain

Even though your brain doesn’t use protein directly for fuel, it does use amino acids – derived from the proteins that you eat – to manufacture important brain chemicals. Tyrosine, for example, is an amino acid (found in poultry, fish, dairy products, nuts and beans) that your body uses to make a brain chemical called dopamine that promotes alertness and brain activity. Another amino acid, called tryptophan (also found in seafood, poultry, dairy products and soybeans), is needed to make another brain chemical called serotonin, which leads to feelings of calmness and contentment.

 - The best beverages for the brain

When your body is dehydrated, it can affect your mood and your energy level. Mild dehydration reduces alertness and your ability to concentrate, and by the time you feel thirsty, your mental energy has already taken a hit. Water is always a good choice, but coffee and tea in moderation are fine, too. Caffeine-containing beverages may help with focus and concentration – but be smart about it. You don’t want to ignore your diet and simply rely on caffeine to keep you going through the day. You need to hydrate properly and eat right. And, monitor your own response to the caffeine you’re taking in. If it makes you jittery or keeps you up at night, you’d be wise to cut back. Using caffeine for a brain boost during the day won’t do you much good if it interferes with a good night’s sleep.

Best Spinach Salad Ever

The first thing that you'll notice about this salad is that it tastes amazing. It also doesn't hurt that spinach is an extremely nutrient-dense food. The recipe calls for raspberry vinegar, which is a flavorful and refreshing alternative to traditional, oily dressing. The fruit and nuts add flavor, fiber and healthy fat. 

Servings: 8

Here's what you need:

• 8 cups cleaned spinach leaves 
• 3 oranges, peeled, sliced and quartered 
• 2 cucumbers, peeled sliced and quartered 
• 1/8 cup macadamia nuts, coarsely chopped 
• 1/8 cup sunflower seeds 
• 2 Tablespoons poppy seeds 
• 1 cup strawberries, sliced or whole raspberries 
• 1/2 cup white balsamic raspberry blush vinegar

1. Combined the spinach, oranges, cucumbers, macadamia nuts, sunflower seeds, poppy seeds and strawberries in a bowl. 
2. Add the vinegar and toss well. 

Nutritional Analysis: One serving equals: 99 calories, 3g fat, 14g carbohydrate, 2.6g fiber, and 3.5g protein.

Contact us for your free Fitness Consultation!

Email: Pumpstrainingandpilates@gmail.com

Phone: 219-548-3480

Web: Pumpsfitnessinc.com 

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.