The cure for lazy

I know a lot of lazy people…People who would rather spend the day planted on their couch than anywhere else…who choose take-out over home cooked, every night of the week… who would rather have a root canal than go to the gym.

Sure, I know that we all have our occasional lazy day on the couch, but lately it seems that more and more people are turning laziness into a career.

What about you? Check if the following describe you:

•              You are habitually inactive.

•              You’d rather be a passive observer than an active participant.

•              You’re a master excuse-maker.

•              You find shortcuts in order to avoid the long haul.

If that’s you, don’t get down on yourself. There are many legitimate causes of laziness. Here are just a few…

1. Sleep Deprivation: When you’re short on sleep it’s easy to become unmotivated, which quickly turns into laziness. Get a minimum of eight hours of sleep each night in order to maintain enough energy to get you through the day. Some experts even say that ten hours of sleep each night is what you need to function at your best.

2. Caffeine Abuse: Starting your day with a jolt of java may help with your initial alertness, but the dip in energy that takes place a few hours later could be the reason that you become lazy later in the day. Avoid the rush and crash of caffeine and instead rely on your steady supply of natural energy.

3. Bad Habit: At some point being lazy simply becomes a habit. If every night after work you head straight to the couch, it soon becomes automatic and not a conscious decision. Breaking the habit of laziness is actually quite easy. Simply take yourself off of autopilot and make the conscious decision to do something productive instead—like heading to the gym rather than the couch.

4. Inactivity: If your job keeps you in a chair for hours at a time, and you don’t exercise when off the clock, then your body is just accustomed to inactivity. It’s time to wake up your under-used muscles and to reacquaint yourself with the joy of motion. A simple way to get back into the swing of things is to go on a 30 to 60 minute walk either before work or after you return home. Once you’ve broken yourself in with consistent walks, contact us to get started on a fitness program that will quickly get your body back into great shape.

Laziness begins when you ignore that little nagging voice in your head. You know, the one that reminds you when you should take action on something rather than sit by and let the opportunity slip away.

Is today the day that you will kick laziness to the curb...the day that you will take action toward achieving your goals...the day that you will listen to that little voice of reason?

Call or email us today to start working toward the new you. We’ll give you the cure for lazy…

It's Just a Number

We spend so much time worrying about getting the number on the scale to drop that it’s natural to get discouraged when your weight loss slows for a time.

Take heart: when you workout hard and eat right your body gains muscle while losing fat—this isn’t always shown by the number on the scale. It’s shown by inches lost, in the way your clothes fit better than ever, and in how you look and feel amazing. Keep striving towards your goal – you’ve got this!

Fitness Spaghetti

Here is a guiltless way to prepare spaghetti that the whole family will love. To create angel hair noodles out of zucchini you simply need a small kitchen gadget called a spiral slicer. This ingenious tool is well worth the small investment – with it you’ll quickly and easily make delicious, fiber-filled noodles. Yield: 4 servings

Here’s what you need:

•              4 zucchini, ends trimmed and run through a spiral slicer

•              1 teaspoon olive oil

•              1/2 cup chopped onion

•              3 garlic cloves, minced

•              1 (20oz) package lean ground turkey

•              2 cups spaghetti sauce

•              Salt and pepper to taste

1              Place the spiral-sliced zucchini in a large bowl and set aside.

2              In a medium sized skillet heat the oil. Add the onion and garlic and sauté until soft.

3              Add the turkey to the skillet and cook until fully browned. Add the spaghetti sauce and mix until fully incorporated. Remove from heat.

4              Mix the sauce with the zucchini noodles in the large bowl and serve.

Nutritional Analysis: One serving equals: 292 calories, 8g fat, 26g carbohydrate, 5g fiber, and 27g protein.

Call today for a consultation and assessment!

Email: Pumpstrainingandpilates@gmail.com

Phone: 219-548-3480

Web: Pumpsfitnessinc.com

Staying Fit During the Holidays

Bring it on...the high-calorie food and drinks, that is!

Is that how you've approached this magical time of year? You're not alone.

Most people lose sight of their fitness and fat loss goals entirely this month, only to have a rude awakening when their clothes are snug come January.

It's really no wonder most people gain weight during the holidays.

Want to sidestep those holiday pounds? We are here to be your voice of reason and to make sure that you don't forget your goal. Stay fit this holiday season with these 3 steps:

Step #1: Get Re-Focused

The focus in so many of our holiday traditions is on food. This holiday season try to re-focus your attention away from food and back on to what's really important—friends, family and giving. Stay focused on the reason for the season rather than the plate full of hors d'oeuvres in front of you.

It's important that you don't lose sight of your healthy eating goals. Remind yourself of all the progress that you've made. Keep your goals in the forefront of your mind. Be aware that the holidays can be a time of emotional eating. Sometimes stress, family conflict, or even depression can be triggered. If this happens to you, try to address the root of your problems with solutions other than food or drink.


Step #2: Use Strategy

It's important to use strategy when approaching the many celebrations held this time of year. With night after night of parties and events, you'll need to pace yourself in order to keep your healthy eating on track.

The most obvious, and effective strategy is to not arrive at the party hungry. Instead, eat a small low-calorie snack ahead of time to prevent overeating. When it's time for extreme measures, wear tight-fitting clothes around your waist so there's not much room for expansion!

Another idea is to chew gum before and after a meal, so you won't be tempted to overindulge in appetizers and desserts. During the party, don't stand right next to the food table, instead keep a safe distance. And before you get a plate of food, choose your selections wisely. Use a small plate instead of a large dinner plate and don't go back for seconds!

Another important strategy is figuring out how to get in the gym between parties. Finding room in your busy holiday schedule for exercise will help you fight off the extra weight trying to attach itself to your midsection and rear.

Step #3: Moderation, Moderation

I'm not suggesting that you deprive yourself of all the foods you love, as this will likely lead to a splurge that ruins all your good intentions. Be smart about what you choose to eat. Enjoy the goodness of the season, but in moderation. Trim calories where you can by limiting your trimmings-cheeses, gravy, sauces, creams, and nuts.

Some of your favorite indulgences may only come around this time of year. This may cause you to want to overindulge before it's too late. Instead of stuffing yourself, survey what foods are available and make your choices. Indulge in your favorites and leave the everyday dishes for another time. Only eat what you love, and don't just eat something because it's on the buffet.

Also, be sure to limit the amount of alcoholic beverages you drink. While you may not know it, they're filled with calories, too. Try alternating an alcoholic drink with a non-alcoholic drink.

Follow these simple tips, and you will avoid holiday weight gain this season!

Exercise is a huge part of the equation when it comes to achieving weight loss.

We are passionate about seeing our clients achieve results—without wasting time, energy and effort on mistakes. Call or email today to get started on our best available program.

Talk soon!

A Gift For YOU

This is the time of year that you start to focus in on getting something special for all the important people in your life. You put time and thought into finding that perfect gift that will make them feel loved.

But what about you?

With all that you do for others, it's time to do something just for you.

How about getting a jump on the gift of a totally reshaped body in 2016? You and I both know that you deserve it. It's your time...embrace it.

Let us be the ones to make it happen. Call or email now and we'll get started.

South-Of-The-Border Chicken & Rice Soup

A bowl of this homemade soup is a wonderful meal to enjoy during the holidays. It's low carb and filled with protein and veggies to power your day and curb your cravings. Best of all it's made in the slow cooker, so preparation is quick and easy. Servings: 8

Here's what you need...

•              2 organic, free range chicken breasts

•              1 (28oz) can diced, fire roasted tomatoes

•              1 (4oz) can green chiles, chopped

•              1 yellow onion, chopped

•              2 cloves garlic, minced

•              1 head cauliflower, shredded

•              32 oz organic, free range chicken broth

•              2 teaspoons ground cumin

•              dash of sea salt and pepper

•              1/4 cup fresh cilantro, chopped

•              2 avocados

•              Tajin seasoning for garnish

1              Combine all of the ingredients, except the cilantro, avocado and tajin, in a slow cooker. Cover and cook on high for 3 hours.

2              Remove the chicken breasts from the slow cooker. Shred with a fork and then return to the slow cooker.

3              Garnish each bowl with a sprinkle of cilantro, a few slices of avocado and a dash of tajin. Enjoy!

Nutritional Analysis: One serving equals: 153 calories, 6g fat, 321mg sodium, 14g carbohydrate, 7g fiber, and 10g protein.

Call today for a consultation and assessment!

Email: Pumpstrainingandpilates@gmail.com

Phone: 219-548-3480

Web: Pumpsfitnessinc.com

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!!

5 fitness mistakes to avoid

Stroll through any gym and you’ll notice many mistakes. Mistakes that waste time. Mistakes that put people in danger. And mistakes that are just plain crazy.

Maybe you even make a few of these mistakes yourself.

By avoiding these common blunders, you’ll put yourself on the fast track to results.

Check out the following 5 fitness mistakes and the solutions you need to avoid danger and to get fit fast.

Mistake 1: You use the wrong weight

The goal is to challenge your muscles, not to simply go through the motions. If you are able to complete 15 repetitions easily, then the weight is too light. On the flip side, if you aren’t able to perform an exercise through its full range of motion, and find yourself cheating on form, then the weight is too heavy.

The correct weights will feel challenging by your last few repetitions, but won’t force you to sacrifice form.

Mistake 2: You do the same routine

You may have noticed that most people do the same exercises each time they visit the gym. Maybe you’ve been doing the same exercise routine as long as you can remember—if it isn’t broken then don’t fix it, right?

The truth is that exercise routines have expiration dates, and that is the date that they begin to lose their effectiveness. As a rule of thumb never use the same routine for more than 4 weeks.

Mistake 3: You don’t warm up

Most people consider warm up time to be wasted time—they’d rather jump right into the heart of the routine. What they don’t realize is that a good warm up will allow you to perform at a higher intensity, which means greater results.

The point of a warm up is to increase your muscle temperature. This increases blood flow, muscle contraction and reduces muscle resistance. Your warm up should last 5-10 minutes.

Mistake 4: You use bad form

Gyms are filled with people performing exercises with bad form. The two biggest reasons are that you aren’t concentrating on the exercise, or you’re trying to lift weight that is too heavy. Lifting with improper form almost always results in injury.

Take the time to achieve proper form, by doing so you’ll avoid injury and will reap the full benefit from each exercise.

Mistake 5: You workout alone

People who exercise alone are less challenged, less accountable and typically see fewer results. It makes sense, doesn’t it? Why rush to the gym if no one is there waiting for you? Why push yourself if no one is watching? Exercising alone is a recipe for disaster.

The best way to avoid injury and to see results is to work with us, your trusted source on fitness.

We are passionate about seeing our clients achieve results—without wasting time, energy and effort on mistakes.

Don’t know where to start when it comes to exercise? That’s where we come in.

Call or email us today and we will get you started on the exercise program that is right for you.

Guarantee Your Success

The quickest, easiest way to guarantee that you’ll meet your fitness and weight loss goals is to work with a qualified fitness professional.

You’ll be held accountable with your workouts and you’ll be instructed properly and shown techniques and strategies that will expedite your results.

Call or email today to get started on a program that will take the guesswork out of fitness and will set your results on fire.

Festive Hummus (Sun-Dried Tomato and Basil)

While the red and green speckles give this homemade hummus a jolly look, it’s the taste that makes it unforgettable. This dip makes the perfect party take-along. Serve it up with whole grain pita bread or fresh cut veggie sticks. Yield: 12 servings

Here's what you need:

•              1 (15 oz) can garbanzo beans

•              1 Tablespoons tahini

•              1 Tablespoon olive oil

•              1 Tablespoon lemon juice

•              1 Tablespoon water

•              2 garlic cloves, mashed

•              1/4 teaspoon salt

•              2 teaspoons soy sauce

•              4 sun-dried tomatoes

•              1/4 cup basil leaves

1              Throw all the ingredients into a food processor and combine until smooth.

Nutritional Analysis: One serving equals: 55 calories, 2g fat, 6g carbohydrate, 2g fiber, and 2g protein.

Call today for a consultation and assessment!

Email: Pumpstrainingandpilates@gmail.com

Phone: 219-548-3480

Web: Pumpsfitnessinc.com

9 New Rules of Lean Eating

You'd like your eating plan to work for you - to get you the results that you want without lots of complicated steps. The good news is that lean eating does not mean complicated eating...it just means eating smart.

Read on for the NEW rules of lean eating that will make fat loss second nature. And don't worry, lean eating can still be very delicious. In fact, you'll find many of your new, lean meals to be better in flavor and more satisfying than your old, fattening eats.

1. Eat the RIGHT Type of Carbs

There is a hierarchy for which carbs have a place in a lean diet and which carbs will only fatten you up. The success of your eating plan rests squarely on which of these carbs you regularly include in your diet.

1              Green Vegetables

2              Non-Green Vegetables

3              Fruit

4              Whole Grains and Starches

5              Refined Grains

6              Foods with Added Sugar

The top 3 ranked carbs are where 90% of the carbs in your diet should be coming from...in order to get that lean physique that you want. Immediately cut out the bottom 2 (refined grains and foods with added sugar) and on occasion include a limited amount of Whole Grains and Starches.

2. Track What You Eat

The only way to improve upon your diet is to actually know what you're currently eating. Keep a food journal, or download a free food tracker app, and input all of the calories that you consume over the course of a week. This will give you a broad look at where your low quality calories are coming from (high sugar, empty calories).

Your first step will be to eliminate these fattening calories and to start replacing empty calories with nutrient-filled whole foods.

3. Space Meals Apart

Much has been said over the past decades about the importance of eating small frequent meals throughout the day. This is old, outdated science. New research has proven that there's more harm than good to eating more frequently than every 4 hours.

Stick with 3 meals each day, and fill in a protein-based snack if your meals are going to be more than 4 hours apart.

4. Never Restrict Calories to the Extreme

There's a certain allure in the idea of temporarily restricting calories to the extreme. The idea that one can drop down a size or two in just as many weeks is quite tempting. I hate to be the one to burst your overambitious bubble, but extreme calorie restriction NEVER WORKS. It's terrible for your body and it is not something that is sustainable (namely because you'd starve to death) so the pendulum inevitably swings in the other direction, resulting in binges.

The key to being lean for life is to eat in a way that you can sustain forever. Eat whole foods. Eat a moderate amount of the RIGHT calories. Every day, ongoing, forever.

5. Eat Veggies First

This may go against all of your instincts, but hear this one out. When you sit down to a meal first eat all of the veggies and salad, before moving on to the main dish. This simple strategy helps to fill you up with lower calorie foods first, before moving on to the higher calorie items.

By making this a habit you'll naturally and effortlessly consume fewer calories at each meal, which will add up in a big way.

6. Include Protein at Every Meal

Each of your meals should be built around a healthy serving of protein. This protein could be meat (chicken breast, fish fillet, roasted turkey, braised beef etc) eggs, or protein powder.

Having protein as the focal point of your meal is important for two reasons: 1) You're fueling up in a way that builds muscles rather than stores fat and 2) By default, you're avoiding high calorie main dishes, which are what really cause most weight gain.

7. Ban Liquid Calories

Liquid calories have no place in a lean eating plan. No place at all. Anytime that you are drinking calories, it's safe to assume that you're adding inches to your waistline. Put down the beer, just say no to the blended coffee drink, and forget about fully loaded soda pop.

Filtered water and unsweetened tea are both wonderful alternatives to calorie-laden beverages.

8. Avoid Prepackaged Foods

Prepackaged foods and snacks have no place in a lean eating plan. These processed foods contain numerous fattening ingredients such as refined sugar, sodium, grains, fillers and other artificial ingredients.

If you are currently eating packaged foods on a daily basis, then cutting these items out will quickly translate into pounds lost.

9. Swim Upstream

As a society we are overweight. We are riddled with obesity related ailments. We are uncomfortable in our own skin. We are craving weight loss.

So...it's safe to say that whatever you see the masses around you do, when it comes to food and exercise, you should aim to do the opposite.

See a line wrapped around that fast food joint's drive thru? Do not enter. Instead, eat a simple meal made with vegetables and lean protein.

See all 5 people ahead of you in line at the coffee shop order a sweet drink? Do not follow suit. Instead, order an unsweetened drink.

See the movie theatre parking lot packed to the brim, and the gym parking lot empty? Skip the movie and hit the gym.

Swim upstream, be different than the masses by living in a desirable, healthy, lean body.

Call or email us today to get started on a fat loss program that really works.

The Truth About Emotional Eating

It happens with most of us.

You have a terrible, horrible, no good, very bad day... and at the end of it you turn to food.

There's a reason that it's called comfort food. While you're eating it you feel better.

And when you're done eating it you feel worse.

Keep this in mind next time you are tempted to turn to food for comfort:

Emotional eating temporarily relieves distress and then makes it impossible to attain what you really want.

Tropical Salad with Teriyaki Chicken

This salad is fun and full of flavor, made with nutrient-packed microgreens, sweet mango, tender teriyaki chicken and guilt-free onion rings. Eat this and give your body the protein it needs as well as a healthy serving of fiber. Servings: 6

Here's what you need...

•              4 organic, free-range chicken breasts

•              1/4 cup Organicville Island Teriyaki Sauce

•              1 large yellow onion, cut into 1/2 inch slices

•              1 cup almond meal

•              dash of salt

•              1/4 teaspoon garlic powder

•              1 cup coconut milk, full fat

•              1 omega-3 egg

•              4 cups organic micro greens or mixed greens

•              1 fresh, ripe organic mango, sliced

•              4 Tablespoons organic goat cheese, crumbled

1              Rinse the chicken breasts. Place in a large ziplock bag with the teriyaki sauce, mix until all the chicken is coated. Place in refrigerator for at least 30 minutes. (Do it overnight for even better flavor!)

2              Preheat oven to 400 degrees F. Lightly grease a baking sheet with coconut oil.

3              In a shallow bowl combine the almond meal, salt and garlic powder. In another shallow bowl whisk the coconut milk and egg.

4              Dip each onion ring in the milk mixture and then coat with the almond meal mixture. Place on prepared baking sheet.

5              Bake for 20 minutes. Remove from oven, flip each onion ring, then return to oven for an additional 10 minutes.

6              Heat a grill pan and lightly coat with coconut oil. Place the chicken breasts on the grill pan, and cook 4 minutes each side, until there is no longer any pink in the middle.

7              Remove chicken from heat and slice.

8              Prepare each plate with a pile of micro greens, sliced mango, goat cheese crumbles, a few onion rings and then top with teriyaki chicken.

Nutritional Analysis: One serving equals: 366 calories, 2g fat, 268mg sodium, 23g carbohydrate, 4g fiber, and 40g protein

Call today for a consultation and assessment!

Email: Pumpstrainingandpilates@gmail.com

Phone: 219-548-3480

Web: Pumpsfitnessinc.com