The Secret to Great Abs

So you want the secret to great abs?

Well, get in line. So does everyone else.

It's puzzling that something so desirable is completely elusive for most people. Especially when it IS fully possible for you to dramatically shape up your waistline.

My clients routinely lose weight and transform their bodies. You can do it too.

We are going to end the mystery for you now, once and for all. So forget everything you've heard about how to get flat, toned abs.

The true secret to great abs is a winning combination of fat burning cardio, resistance training and clean eating. That's it: Exercise and Eating.

Simple enough, once you understand how to do it.

Your Exercise Routine: An effective exercise routine includes intense cardiovascular training with effective resistance training. Are you doing this?

Sorry, but walking on the treadmill for 30 minutes isn't a fat blasting routine. And neither is a leisurely 20 minutes on the elliptical machine. Cardio exercise is all about maintaining a high level of intensity.

You need to push yourself.

Resistance training is the second side to a fat burning workout. This means working your major muscle groups against challenging resistance in a way that stimulates your metabolism.

The key is to find the right intensity and to keep each muscle group guessing.

Your Diet: Diet is a big stumbling block for most people—especially as it relates to their abs. If your diet is out of control then your abs will be too, plain and simple. You can't trim your waist without trimming the junk from your diet.

Start by keeping your total calories in check. Do you know how many calories you eat? The best way to find out is to record everything you eat for a few days. Tally the number of calories that you eat each day and do an evaluation—feel free to recruit us to help out with this part. Together we'll chart improvements for your diet and adjust your calories for maximum results.

Also, stop eating junk food. While this may seem obvious, your definition of "junk food" may need to be updated. Any item with refined sugar, such as soft drinks, blended coffee drinks, cookies, cakes, packaged snacks, and other sinfully sweet treats, need to be off-limits. As a rule of thumb, write all processed or refined items off as junk food.

Do you want to flatten and sculpt your abs once and for all? It's time to decide that you really want it. Commit to yourself—you deserve it.

See us for fat-blasting workouts that deliver serious results. Together we will get you on a program that will melt the fat off your abs, exposing amazing shape and definition.

Call (219) 548-3480 or email us today to get started.

A Side Of Exercise, Please!

How many times have you attempted to reshape your body by dieting alone? Boy that gets frustrating...

Exercise is an equally important factor when it comes to fat loss. While clean eating helps by restricting fattening calories, exercise revs up your metabolism for an all-day calorie burn.

Dieting alone won't cut it. Call or email us today and we will get you started on an exercise plan that's going to quickly transform your body.

Spicy Chicken Chowder with Carrot Noodles

Love noodles in your soup? Here's a delicious way to enjoy noodles without the typical waist-expanding carbohydrates. Take a vegetable peeler and create long strips of carrots or zucchini, and use these in your homemade soup as noodles. It's fun, it's tasty, and it will get you one step closer to those amazing abs. 

Servings: 8

Here's what you need...

•              2 Tablespoons Coconut oil (Or use bacon fat for more flavor)

•              3 cloves garlic, minced

•              2 lbs bone-in, skinless chicken thighs

•              1 butternut squash, seeded peeled and cubed (3-4 cups)

•              1 bunch red kale, chopped

•              1 (160z) jar green, roasted salsa

•              4 cups Chicken Broth

•              5 large carrots, made into flat noodles with a vegetable peeler

•              1 Tablespoon lime juice

•              1/2 teaspoon sea salt

•              1/2 cup fresh cilantro, chopped

1              In a large soup pot, place the coconut oil (or bacon fat) over medium high heat. Add the garlic and chicken thighs and cook, stirring often, for 5 minutes. Add the butternut squash cubes and chopped kale. Continue to cook for 5 minutes.

2              Add the salsa and chicken broth and bring to a low boil.

3              Wash the carrots, then use a vegetable peeler to create long, flat "noodles". Add to the pot. Reduce to a simmer and cover for 40 minutes.

4              Remove the chicken from the pot and pull the chicken meat from the bones. Use an immersion blender to puree 1/3 of the vegetables. Return the meat to the pot and discard the bones. Add most of the cilantro, saving just enough to garnish each bowl. Serve warm.

Nutritional Analysis: One serving equals: 306 calories, 19g fat, 528mg sodium, 21g carbohydrate, 3g fiber, and 23g protein

Call today for a consultation and fitness assessment 

Phone: (219) 548-3480

E-mail: pumpstrainingandpilates@gmail.com

Website: pumpsfitnessinc.com

We are so excited to be offering our first ever Reiki training at Pumps! Sign up now, as there is limited space available!!

To register on-line: https://squareup.com/market/mollycoeling

This Fat Loss Tip Works

You are completely fed up...and I don't blame you.

For ages you've been eating healthy and exercising, and yet still haven't met your fat loss goal.

What's the deal?

This is a quandary that all dedicated fat-loss-seekers find themselves facing, sooner or later.

Why won't the weight come off? You are doing everything you can think of to make it happen.

It's time to come face-to-face with an ugly truth about yourself...and until you do you'll always be stuck in this place where healthy eating and exercise do not get you that amazing body you want.

There's one simple thing standing between you and a slimmed down, amazingly fit body. One. Simple. Thing.

And here it is...You eat too many calories.

That's it.

Solve this problem and your dream body will quickly and easily become reality.

Wait, don't give me the excuse that, "I only eat healthy calories." That's great, but even healthy calories add up to extra pounds when we let them go unchecked.

Back to Basics: Why Calorie Counting Works

You may have heard about the professor from Kansas State University, Mark Haub, who performed a famous junk food diet. Professor Haub proved a powerful lesson for anyone who still has weight to lose, so let's listen up.

In a demonstrative experiment for his nutrition class, Professor Haub ate a diet of pure junk food for 2 months. I'm talking candy bars and packaged snacks – the kinds of things you find in a snack machine.

You'd expect him to gain weight, right? Well, there was one catch. He was only allowed to eat 1800 calories each day. Yes, those calories were pure junk, but the limit was firmly put at 1800 calories.

Before the experiment, Professor Haub's typical calorie intake was closer to 2600 calories. So his junk food diet put him at an 800 calorie per day deficit.

Boy did that calorie deficit pay off. Within 2 months he had dropped 30 pounds, bringing his BMI from overweight down to normal.

No, I'm NOT recommending a junk food diet as your answer for fat loss. What I am pointing out is how powerful a reduction in calories is when it comes to lowering your body weight.

Do you know how many calories you eat each day?

If you're not sure, don't worry. You're about to learn the one fat loss tool that will change everything for you. First we need to get to the bottom of how many calories you're eating each day.

Yes, even those healthy calories.

Let me explain. Food journaling doesn't have to be lugging around a journal, writing down each food item throughout the day then looking everything up at the end of the day to manually tally calories like it used to.

These days food journaling has gone digital, and tracking your calories only takes seconds of your time.

Here's what I need you to do:

#1: Download a food journal application to your smart phone, such as Myfitnesspal https://www.myfitnesspal.com  At the touch of your fingers you'll be able to look up food items and instantly see your running calorie tally.

#2: Meet with your doctor to find a daily calorie count that will allow for safe weight loss and then diligently maintain that number. Eat healthy, fresh foods and when you decide to indulge, make sure to do so within your target calorie range.

#3: Meet with a Personal Trainer at Pumps for a consistent and challenging exercise routine. Our exercise programs are specifically crafted to get you into amazing shape as quickly as possible.

These three, simple steps will give you structure and clarity that you need when it comes to making food choices and will quickly result in pounds lost and goals achieved.

Once your goal weight is met, your target calorie range will be adjusted for maintenance.

We’d love to hear from you. Call or email today to get started.

The Healthy Calorie Trap

We see it happen all the time, but that doesn't make it any less heartbreaking...

Well-meaning folks, like yourself, losing the battle of the bulge to a bunch of excess healthy calories.

I've got to level with you: When it comes to gaining and maintaining fat, ANY extra calorie does damage. No matter if it's whole grain or processed, sugar-free or sugar-full.

Pay attention to your total calorie intake. It really does matter.

We’d love to help you figure out your ideal calorie range. Call or email us today and we will get started.

Hearty Chicken Casserole

Casseroles like this are a lifesaver on busy weeknights, and unlike most casserole recipes, this one is dairy, grain and gluten free. The tender, hearty veggies and chicken are mixed with tomatoes and basil then topped with a sprinkle of toasted ground nuts and nutritional yeast. You get to enjoy delicious flavor while filling up on protein, veggies and fiber that powers your body and energizes your day. Servings: 8

Here's what you need...

•              1 teaspoon coconut oil

•              3 Tablespoons pine nuts

•              3 Tablespoons pecans, chopped

•              3 Tablespoons nutritional yeast

•              dash of sea salt

•              2 teaspoons olive oil

•              2 cloves garlic, minced

•              1 yellow onion, chopped

•              2 bell peppers, chopped

•              2 eggplants, chopped

•              2 cups roasted chicken, cubed

•              1 (28oz) can crushed tomatoes

•              3 Tablespoons fresh basil, chopped

•              1/4 cup white wine

•              1/2 cup

1.              Preheat the oven to 350 degrees F. Lightly grease a casserole dish with coconut oil.

2 .            In a small skillet, place the coconut oil over medium heat. Add the pine nuts and pecans.                Saute until golden brown. Remove from heat and pulse in a food processor with the nutritional yeast and dash of salt. Set the nut mixture aside.

3.             In a large skillet, place the olive oil over medium heat. Add the garlic and onions and cook for 5 minutes. Add the pepper and eggplant and continue to cook for 5 minutes.

4 .             Mix in the chicken, tomatoes, basil and wine. Bring to a boil, then simmer for 5 minutes.

5 .              Spread the chicken and veggie mixture into the prepared casserole pan. Evenly sprinkle the nut mixture over the top of the casserole. Cover with foil and bake for 50 minutes. Remove the foil and bake for another 10 minutes. Enjoy!

Nutritional Analysis: One serving equals: 223 calories, 7g fat, 320mg sodium, 19g carbohydrate, 9g fiber, and 19g protein.

CALL TODAY FOR A CONSULTATION AND FITNESS ASSESSMENT

Phone: 219-548-3480

Email:pumpstrainingandpilates@gmail.com

Website:www.pumpsfitnessinc.com

Energy Self-Care Workshop! Coming to Pumps March 14th!

Did you miss this workshop the first time around? Well, you're in luck!

To register on-line: https://squareup.com/market/mollycoeling

MINDFULNESS

The following excerpt is taken from the Mayo Foundation for Medical Education and Research, 2013.  Rochester, MN.

The practice of mindfulness is rooted in ancient traditions. It was originally conceived as a way to ease suffering and cultivate compassion. But it is considered as relevant today as it was thousands of years ago. And because it can apply to anyone, no particular religious or cultural belief system is required to practice it.

What is mindfulness?

Mindfulness is a conscious effort to be completely present, to set aside worries, expectations, and other thoughts and emotions and be fully aware of the current moment. By appreciating what you have and not constantly longing for something else, you learn to be content and to live with renewed purpose. Medically speaking, this type mental anxiety reduction and optimistic engagement may also put your body on a path to better health.

Mayo's report goes on to say that the systematic daily practice of mindfulness can help you train your brain to focus your attention on what's actually going on around you and inside of you. Mindfulness can also help you step back and avoid making premature assumptions (interpretations) about your own emotions, other people and external events. Often these interpretations made without reflection are based disproportionately on personal preferences and prejudices. In today's fast paced world, many people pay too little attention even while generating an excessive amount of interpretation. This can lead to unnecessary fears and thoughts that aren't based in reality, ultimately undermining your well-being.

How do you practice mindfulness?

The following steps can help you get started.

• Paying attention- One of the key aspects of mindfulness is learning to place yourself fully in the present moment. Start by paying attention to the world around you. Use your senses, one at a time, to become aware of what's going on in the space you are occupying. What do you see? What do you hear?

• Removing judgement- Another important element of mindfulness is observing without judgement. When you are looking at the world, other people and yourself, look with appreciation and curiosity rather than criticism. 

• Breathing- If you find your mind wandering, a reliable way to bring yourself back to the present moment is to focus on your breath. It's always there and always with you. All you have to do is tune into the way your breath feels. Forget everything else for a moment and feel each breath as it moves on and out. Pay attention to your nostrils as air passes through. Notice the way your abdomen expands and collapses with each breath. Notice how our breath changes when you physically exert yourself, or you feel surprised or angry.

• Meditating- Meditation can sometimes sound fancy or exotic, but within the context of mindfulness, it simply means setting aside a few minutes each day to practice being mindful of yourself and your own mind. In a world of constant "doing" even a brief session of meditation can put you back in touch with just "being." It can also give you the energy and insight to go back to "doing" in a more effective and balanced way.

Email: pumpstrainingandpilates@gmail.com
Phone: 219-548-3480
Website: http://www.pumpsfitnessinc.com

What is Reiki?

by guest blogger Molly Coeling

You may have heard the word "Reiki" before, but chances are that even if you've received a Reiki session before, you'd have trouble answering the question "What is Reiki?".


So then... what is Reiki? 
- Reiki is an holistic healing practice that supports overall balance, reduces stress and supports the immune system.
 - Treatment consistes of placing the practitioner's hands lightly on or near the recipient's body to facilitate energy transfer.
 - Reiki has measurable electrical & magnetic qualities that have been shown to fall within the frequency range known to stimulate human tissue repair.
 - Reiki is not a substitute for medical care, nor is it a religion.


What can Reiki help with?
 - Because it calms the autonomic nervous system (i.e. counteracts the "fight or flight" state), as well as boosts immune function, Reiki helps with a variety of common complaints, including but not limited to:

• pain
• stress
• depression
• anxiety
• insomnia
• PTSD
• fibromyalgia
• side effects of chemo

 - As of 2008, over 800 hospitals in the U.S. offered Reiki, most often for pre- and post-op care, as well as during chemotherapy infusions.

Reiki demos at a recent workshop in Chicago

What does Reiki feel like?

 - Commonly reported experiences include:

• meditative or dreamlike state, i.e. deep relaxation
• sensations such as heat, buzzing, tingling or lightness
• pain relief
• a state of "focused calm" (who doesn't want that?!?)

How can I learn more?  

 - Check out this Saturday's Energy Self-Care interactive workshop (there are still a couple of spots left!), where you will learn the basics of the human energy field and will walk away with some great new tools and techniques to implement in your daily life! Plus you will receive a special bonus -- a mini Reiki session!

 - Private Reiki sessions are now offered at Pumps (ask Ian!).

 - Stay tuned for future Reiki trainings; in an initial one-day training you will learn to tap into your own natural healing abilities and become a powerful channel for Reiki energy. 

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About the Author: Molly Coeling, LMT, RMT, MPH is a Reiki* practitioner and teacher, as well as a clinical massage therapist. Her private practice is in the Lincoln Square neighborhood of Chicago. Check out her website here. 

*Reiki is an energetically based holistic healing practice that supports overall balance, reduces stress and supports the immune system. Reiki can help to relieve a variety of emotional, psychological and physical ailments including anxiety, depression, PTSD, insomnia and pain.

Monthly Client Spotlight

Spotlight On.... Erin Underwood!!

                      1 month into training    3 months into training!!

                                  (just starting out)                              (current picture)

I have been in the Northwest Indiana area for a little over a year after a move for a job from Georgia.  Being new to the area, I was looking for a small gym where I could focus on my development rather than having to fight crowds for machines or practicing the same cardio routine day after day – and I’ve found that at Pumps!  My original goals were to work with a trainer that could teach me how to properly perform exercises that would increase my fitness level and to lose weight.  What I found at Pumps is a trainer (you’re awesome Kim Walsh!) that wanted to get to know me as a person and focus on my motivation to make a change and provided me with weekly goals that could allow me to focus on small accomplishments a week at a time rather than the number on the scale. 

I was born with a mild case of Spinabifida and have had lower back pain for as long as I can remember.  Kim has been absolutely fantastic in tailoring exercises to target muscle groups without my back hurting.  Though we have only been working together since November, I am already half way to my goal weigh and I am amazed everyday as I find muscles forming and showing definition that I didn’t know I had.  I had yo-yo dieted and exercised in the past, but the motivation, support, and knowledge that I have gained through personal training has cemented this time as a life change.  With warmer weather right around the corner hopefully, I look forward to hitting my goal weight, but more importantly becoming the best and healthiest version of me that I can be!

Since Erin has started, she has lost 28 pounds in 3 months.  The inches keep melting away: 5 ½ inches off her waist, 2 ¾ inches off her hips, and 2 inches off each of her thighs!