Don’t Believe The Muffin Top Myth

I know that when you put your valuable time and energy into a fitness program, you deserve to see nothing less than amazing results. That's my commitment to all of my clients, and is something that I am truly passionate about. 

So what's this Muffin Top Myth? 

The belief that doing a magical ab exercise will shrink and flatten your waist, and will rid you of a muffin top.

Sorry, there's no such magical ab exercise.

In fact, all of the magical ab exercises in the world won't make a dent in your muffin top, as long as you continue with your current, unhealthy lifestyle.

The true belly-shrinking magic is found in improving your diet and exercise routine to promote fat loss from your entire body, including—but not limited to—your midsection.

Here's how to really get rid of that muffin top:

Shrink Your Belly Tip #1: Stop Eating Processed Foods

Everyone loves a good shortcut, right? Depends on where that shortcut takes you.

From now on I want you to think of processed foods as a shortcut to belly fat.

I wouldn't be surprised if future studies prove that the over-processing, chemical additives and high fructose corn syrup that are pumped into processed foods specifically adds fat around your belly.

If you want to shrink your belly then stay away from sugars, sodas, chemically altered fats, processed, packaged, fried and preserved foods.

Shrink Your Belly Tip #2: Eat Fresh, Whole Foods

Once you've cut the processed foods out of your diet, fill in the void with lots of fresh foods like:

·       Green vegetables

·       Whole, organic, seasonal fruits

·       Lean, hormone-free, high quality meats

·       Colorful organic veggies

·       Nuts and seeds

I know this list of foods may seem boring at first, but if you stick with it long enough, you'll grow to love the tantalizing flavors of real food.

When your diet is filled with the foods listed above, your body will quickly shed pounds and lean out.

Shrink Your Belly Tip #3: Do Challenging Exercise 

The absolute best way to lose your muffin top forever is with a consistent, progressive exercise program.

·    Consistent: You should be exercising 3-5 times each week.

·    Progressive: For truly awesome results, keep your body guessing with new exercises and increasing intensity.

My exercise programs are specifically crafted to get you into the best shape of your life, and I'm fanatically passionate about seeing you meet your goal.

I'd love to hear from you! Call or email today to get started.

Killer Ab Exercises

True, crunches won't reduce your body fat, but that doesn't mean you shouldn't strengthen your abdominal muscles. Consistent ab exercises are an essential part of a well balanced exercise routine. Try these killer ab exercises:

·     Plank: Lie face down on mat resting on your forearms, palms flat on the floor. Push off the floor, raising up onto your toes and resting on your elbows. Keep your back flat, in a straight line from head to heels. Tilt your pelvis and contract your abdominals to prevent your rear end from sticking up in the air or sagging in the middle. Hold for 30 to 60 seconds, lower to the start position and repeat for 3-5 reps.

·     Knee Tucks: Start on your back, bend your knees with your feet on the floor and knees touching. Extend both arms overhead on either side of your ears, palms facing up. Exhale and bring your knees up towards your chest. Slowly lower your hips back down to start position. Repeat for 12-15 reps.

·     One-Armed Full Sit Ups: Start on your back with your right knee bent, foot flat on the floor, and left leg extended straight out. Extend your right arm to the ceiling and reach your left arm towards your left foot. Sit all the way up, rolling through your back, keeping your right foot on the floor, and your right arm up over your shoulder and your left arm reaching in front of you all the way up. Slowly roll back down to the floor. That's one rep. Repeat 15 times on one side, 15 times on the other. For an extra challenge hold a dumbbell in your extended arm.

Blueberry Streusel Fitness Muffins

Here’s a great protein packed snack that will fill you with energy and help you towards your fat loss goals. It’s packaged in a tasty little muffin, which is fun and flavorful, while being filled with superb nutrition. Enjoy two as a single serving! ​ Servings: 6 

Here’s what you need…

• coconut oil spray

• 2 cups liquid egg whites

• 1 cup vanilla protein powder

• 1 cup old fashion oats, divided 

• 1 cup frozen blueberries, divided 

• 1 teaspoon Lemon Zest

• ½ teaspoon sea salt

• ½ teaspoon vanilla extract

Instructions:

1. Preheat the oven to 350 degrees F. Lightly grease a 12-tin muffin pan with coconut oil spray.

1. In a blender combine the egg whites, protein powder, ¾ cup oats, ½ cup blueberries, the lemon zest, sea salt and vanilla extract. Blend until smooth.

1. Pour the batter evenly between the 12 muffin tins. Divide the remaining blueberries evenly between the muffins and drop into the batter. Place a sprinkle of the remaining oats on the top of each muffin.

1. Pour the batter evenly between the 12 muffin tins. Divide the remaining blueberries evenly between the muffins and drop into the batter. Place a sprinkle of the remaining oats on the top of each muffin.

Nutritional Analysis: One serving equals 2 muffins: 150 calories, 1g fat, 12g carbohydrate, 290mg sodium, 3g sugar, 3g fiber, and 20g protein. 

CALL FOR YOUR FREE FITNESS CONSULTATION

219-548-3480

Pumpstrainingandpilates@gmail.com

Pumpsfitnessinc.com

How To Stop Craving The Wrong Foods

You wake up each morning with every intention of eating "good" today.

You'll skip the drive thru line on your way to work. You'll refuse to get fast food with co-workers at lunch. You'll boycott the vending machine in the mid-afternoon. And you won't even think about having dessert after dinner.

But then your cravings win.

Your friend drops by with a big fluffy muffin and a latte for breakfast. A group of co-workers invite you to that greasy spoon down the street for lunch. Cake is passed around at the mid-afternoon staff meeting. And after dinner your honey surprises you with a bowl of your favorite ice cream.

You tell yourself that tomorrow will be different.

Tomorrow you won't give in to food cravings.

But then tomorrow comes with its own special circumstances, and cravings get the best of you once again.

Why Do Food Cravings Always Win?

Let's face it, we live in a world where food temptations are everywhere...which lead to cravings, which lead to you eating things that you shouldn't. Again. And again. And again. Until you're so fed up with your body that you don't even know where to begin to get yourself back on track.

Stores display the most tantalizing junk food items right where you could easily reach them. TV commercials for greasy, fattening foods portray them so scrumptiously that you literally salivate. Sugary snack items have full-page, glossy pictures in your favorite magazines. And as if all of these weren't enough, the people in your daily life are another, constant source of food temptation.

To make matters worse, you've been conditioned since childhood to have a positive association with the act of indulging in your cravings. You use food as a reward. You use food as a source of emotional comfort. You use food as a way to relieve stress. And quickly these associations and uses of food become habit. A habit not easily broken.

New Technique to End Food Cravings

Food cravings don't need to have the upper hand on you anymore. Here's how you can fight back using your most powerful asset: your brain.

Remember that your mind is an amazing thing. Once your mind is made up about something it's nearly impossible to change it.

Try This Powerful Mind Exercise: Imagine that you are peacefully floating down a river on a raft. The sun is shining, birds are chirping, and you are having a fun, relaxing time.

You feel wonderful about the river because it's making you feel happy.

Now change perspectives for a moment. You're now in a plane flying over the river and the raft. Instantly our eye is drawn to an enormous rocky waterfall. Then you look back to the person floating on the raft, having a wonderful time, headed straight for the treacherous falls.

With this new perspective of the river, do you think that you'd agree to get on a raft and take your chances floating toward the falls? Laughable, right? You've seen the hidden danger of the river. You know it leads to pain and suffering.

Now your negative association (watery death) with the river has replaced your initial positive association (relaxing fun).

This is the key to overcoming food temptations and putting an end to food cravings: building negative associations in place of existing positive ones. I'll break this process down for you in two steps:

Step One: Create a STRONG Negative Association with Unhealthy Food

You may not have realized it, but up until this point you've placed unhealthy, fattening foods on a pedestal in your mind. As long as the wrong foods are on that pedestal you'll continue to give into your cravings and will continue to gain fat.

Take the wrong food off that pedestal by listing off everything negative about them...

·       These foods make you unhealthy.

·       These foods cause weight gain.

·       These foods drain your energy.

·       These foods kill your confidence.

·       These foods lessen your quality of life.

·       These foods damage your love life.

Every time that you feel tempted to eat an unhealthy food, focus on your list of negatives. Kick the junk off the pedestal and put something healthy in its place.

Step Two: Create a STRONG Positive Association with wholesome foods

Now that your mental food pedestal has been cleared, put truly wholesome food items on it. Juicy fresh fruit, crispy vegetables and savory lean meats are the place to start.

List off the things that you love about healthy food...

·       These foods make you healthy.

·       These foods promote fat loss.

·       These foods boost your energy.

·       These foods build your confidence.

·       These foods improve your quality of life.

·       These foods enhance your love life.

I encourage you to immerse yourself into the world of healthy, wholesome foods. Browse the aisles of your local natural foods store. Stroll through a farmer's market. Pack healthy snacks to bring to work. Clear your kitchen of junk.

Use the technique above consistently and you will soon find that healthy, wholesome foods are your favorite.

And craving the wrong foods will be a thing of your past.

The Ripple Effect

When you put time and energy into exercise it makes it easier to eat healthy. And when you eat healthy it makes you more likely to exercise.

It's the ripple effect. When you make positive strides in one area of your life, other areas will soon follow.

Keep in mind that while nutrition is extremely important for weight loss, lasting results are achieved through a combination of both healthy eating and challenging exercise. 

Blackberry Chicken

This recipe makes a wonderfully healthy family meal. Use organic berries and chicken to get the most from your meal nutritionally and flavor-wise. Serve your chicken on a bed of steamed veggies or on a dark leafy green salad. Servings: 4 

Here's what you need: 

For the Chicken:

• 1.5 pounds organic, skinless, boneless chicken tenders
• 1 cup organic blackberries
• 1/4 cup coconut aminos (or soy sauce)
• 1/4 cup plum vinegar
• 1 Tablespoon olive oil
• 1/8 cup yellow onion, minced
• 4 garlic cloves, minced
• 1 packet Stevia

1. Rinse the chicken tenders and pat dry. Place in a large ziplock bag.
2. Combine the rest of the ingredients in a high speed blender until smooth.
3. *optional* Strain the seeds from marinade (If you don't mind the crunch, then leave the seeds in!)
4. Pour the marinade into the bag of chicken, seal and place in the refrigerator for 4 to 6 hours.
5. Preheat oven to 375 degrees F. Place the marinated chicken in a baking pan and bake for 30 minutes.
6. Remove from oven, drain off excess marinade, then place under high broil for 4 minutes, watching closely. Remove when golden.

For the Blackberry Sauce:

• 1 TBL coconut oil
• 1 cup organic blackberries
• 1 packet Stevia
• 1 Tbl plum vinegar

1. In a skillet over medium low heat, combine all of the ingredients and bring to a simmer.
2. Simmer, stirring often, until the blackberries become bright and the sauce reaches desired consistency.
3. If you wish to thicken the sauce more, add 1/2 teaspoon of arrowroot powder.
4. *optional* Strain the seeds from the sauce (If you don't mind the crunch, then leave the seeds in!)
5. Serve over the cooked chicken.

Nutritional Analysis: One serving equals: 287 calories, 7g fat, 655mg sodium, 15g carbohydrate, 5g fiber, and 36g protein 

CALL FOR YOUR FREE FITNESS CONSULTATION

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!! ;)

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 

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 

MONTHLY CLIENT SPOTLIGHT

SPOTLIGHT ON……  Michelle Northey!

May 2017

My name is Michelle Northey. I've been coming to Pumps Fitness for about 2 1/2 years. I found out about Pumps through a silent auction at my girls' elementary school. There was an option to bid on a package of three Pilates equipment classes with Pat. It turns out her granddaughters went to the same school as my kids!

I wasn't sure what to expect with Pilates as I wasn't very familiar with it and I had never heard of a Reformer or Cadillac.  However upon meeting Pat and having my very first session, I was hooked! I loved the methodology of Pilates and the routine that Pat created for me to try. I had previously been doing private training at the YMCA with boot camp type sessions and I was burnt out. I was losing my motivation to exercise and the switch to Pilates reinvigorated me.

I very quickly fell in love with Pilates. Pat has continued to expand my routine over the years from beginner exercises to intermediate and now advanced. I love a challenge and she knows how to mix things up and continue to teach me new skills and exercises.

I'm not embarrassed to say I have become a Pilates junkie. I bring my own magazines, books and social media videos to show Pat what I'd like to learn next.  She is great at helping me adapt them for my level.  And she is always up for it, even when I say "Pat, don't freak out, I want to try this new exercise I saw on Facebook."

I have a busy life with a husband, three girls and two dogs! I work full time and have to travel for work every so often. Pat has been fantastic about accommodating my schedule.  

We meet on average about two times a week. I love how strong my core feels and how I can see continuous improvement in my body even after all this time. I never get bored with Pilates. It is my "happy place" and if I have to miss a session, I feel it both physically and mentally. 

Pat has clients of all skill levels. She is patient and professional. I really enjoy our sessions together and the friendship we have formed. Pumps Fitness is the only place in the area with a dedicated Pilates practice. It is bright and airy and feels like a Pilates boutique.  I try to find a Pilates studio every time I travel for work to keep up with my practice.  But the best one is right here at home in Valparaiso, Pumps Fitness! 

#corepower #pilateslife #Pat4Pilates4ever