Spring Newsletter

PUMPS SPRING NEWSLETTER

Hi Everyone.  We have been at this now for three months and decided it wold be a good time to launch a quarterly newsletter for Pumps. We want put out a quarterly newsletter for a couple or reasons:

• Keep you informed about what is going on at Pumps and local events surrounding fitness.
• Have a hub for information about exercise, nutrition, and fitness.
• To help keep our little family of friends, and work out buddies connected.
• Help you get to know our staff.

That being said..... 

GET TO KNOW: JULES BOCHENEK

"So fitness was never a path I would see myself on. I have never been athletic and actually got excuses to not participate in gym during school. So how did I find myself teaching fitness and loving every minute? Three words WAKE-UP-CALL!! I have always been “big” (built like a lumberjack for real!) I don’t have a before picture to look at to encourage myself. I am getting closer to a “before” picture every day. But before we get to that let me tell you a little about myself.

I grew up in the small town of Ortonville Michigan. I still go back to the local grocery store and am greeted by someone I know. Not quite Mayberry but close. I graduated from Brandon High School in the top 10% of my class in 2001. I have always loved to learn and read. I went on to college studying Art History and Religion with a minor in History at Oakland University. I am a true nerd and will talk off your ear if you get me started on Medieval or Renaissance history.

While at Oakland, I met my future husband Aaron and we married in 2005. He joined the Navy shortly after. It was during our whirlwind adventures with the Navy that we welcomed three wonderful (and sometimes crazy) kids. Regan is six and she loves to exercise! Tamsyn is five and loves to cook. Elliot our youngest is almost three and is one of the funniest kids I know! We also have two fur babies Ziggy the pug and Harper the cat.



It was after the birth of our youngest that my wake up call arrived on the scale. I was three hundred and six pounds! The biggest I had ever been. I fell into a loathsome state with myself and realized things had to change. Not just for my physical but also my mental health. With the help of a wonderful trainer Alissa Cuevas in Long Beach Mississippi I began my life change. It was a slow start and I have a ton of great stories about my early days of exercise. Thankfully now I can laugh at! As time went on I found that exercise was more than a routine for me it had become a habit. I was in love and couldn’t believe it.

After losing eighty pounds and eight dress sizes I am still a work in progress. I feel I can always improve and can always learn something new (that’s the nerdJ). I am a perpetual student and weave that into keeping my classes fresh and fun! I enjoy fusing great music and energy into fun classes anyone can enjoy. If you are at the start of your journey or are a seasoned athlete you will still have a great time.

Each person I meet I like to think of as a friend, and I treat each class as a time of release from the outside stresses of the world. I can’t wait to meet you and enjoy some laughs and a great workout together."

Jules is currently studying to become an American Council on Exercise (ACE) Certified Personal Trainer. Good luck Jules!

Just as Mother Nature sends warmer temperatures and blooming flowers as a way to announce Spring has arrived, we have a couple of announcements of our own. 

Our very own Michele Loudermilk has just completed her Zumba certification and is getting ready to compete in a Brazilian Ju Jitsu Tournament on May 3rd.  Congrats Michele and go get 'em. Bring home some gold!  Check out the energy that Michele will bring to her Zumba class for the Month of May and her Kickboxing class will get you up and moving!

We are happy to announce for the month of May we will have a guest Yoga instructor. Stephanie Danyi has recently returned from a month long program in Costa Rica where she studied and was certified as a Yoga instructor.

Stephanie has studied various forms of Yoga for the past 12 years and we are looking forward to her sharing her knowledge and experience with us. She will be teaching on Wednesday nights and Saturday mornings. For more about Stephanie and her class check out  http://www.pumpsfitnessinc.com

Pumps Happenings:

• We have been working with a local ad firm and we are excited to announce our new logo!  Look for T-Shirts and wearables coming soon.  Thanks AC, Inc.!

• Over the next couple of months, we are looking forward to painting the facility and adding a splash of color here and there.

Nutrition, Fitness, and You

30 Days to a NEW YOU

The summer is on the horizon, and with it shorts, tank tops and flip flops.

What if you spent the next 30 days dropping excess pounds, and getting into better shape? Then you could ride out the summer months fitter than ever and more likely to eat healthier, indulge less and stick with your workout schedule.

Sounds good, right?

We've got just the plan to get you there. Follow these 5 steps to transform your body over the next 30 days...

1) Go Bread Free: Going bread-free for 30 days is such a simple way to accelerate fat loss. Just think of all the extra carbs and calories that you'll be saving yourself from. And it's not so bad, once you get used to it. Wrap sandwiches and burgers in lettuce or on top of a pile of greens.

2) Workout 5x's Each Week: Take the next 30 days to really focus your efforts in the gym. Train as if you were preparing yourself for an athletic event, with the mindset that each and every workout is important in seeing you through your goal. Make a log of each time that you exercise, noting the duration, intensity and activity.

3) Go Sugar Free: Sugar is the biggest thing holding you back when it comes to dropping fat and getting lean. And not just refined sugar. I'm talking about all sugars. Take the next 30 days to cut out all sweeteners and limit your intake of sweet fruits. This will be hard at first, especially if you have a sweet tooth, but the rapid change in you body is fantastic incentive to keep going.

4) Focus on Protein and Veggies: Enough about all the things you can't eat, let's talk about what you can eat. Your meals should be a variety of protein and veggies. For protein stick with organic, hormone-free meat that has been roasted, baked or grilled. For veggies, avoid starchy veggies like potatoes, and instead stick with an assortment of colorful, fiber-filled veggies.

5) Commit to be Fit: The quickest way to get your body into tip-top shape is to join one of our fitness programs. Whether its group fitness or personal training we're here to help you get into the best shape of your life. Make the commitment now, and together we can make a stronger, more fit you.

So there you have it, 5 simple steps to transforming your body before the summer even begins.

Remember, the next 30 days are going to pass whether you jump on board with a fitness plan or not. So you're going to spend the next 30 days simply doing nothing OR you could buckle down and finally make your amazing transformation.

The choice is yours.

We are here to see you through it all. Call or email now and we will get started.

From 30 Days to a Lifestyle

When you decide to take the next 30 days to transform your body, something greater is going to happen. You're going to learn how to live lean, and as you watch the fat melt away you're going to want to stick with it. Past 30 days. Past 60 days.

Once you get into the groove of health and fat loss, you're not going to ever want to stop.

And as a result you'll live out your days in amazing shape, loving life.

Hey, don't say we didn't warn you!

Call today for a free consultation 219-548-3480

Email: Pumpstrainingandpilates@gmail.com

Phone: 219-548-3480

Web: http://www.pumpsfitnessinc.com

"Proven Ways Fitness Improves Our Lives".

Here is another nugget in a series of short shares. "Proven Ways Fitness Improves Our Lives". 

ENERGY

Exercise delivers oxygen throughout the body. End result? More energy!

Proven Ways Fitness Improves Our Lives.

Proven Ways Fitness Improves Our Lives

Healthy Weight:

Exercise helps people shed extra pounds, and it boosts metabolism so that calories are burned more quickly.

Here is a quick 30 min workout you can do at home.

30 squats
20 Jumping Jacks
20 Alternating Lunges
30 Second Plank
10 Push ups
30 Crunches

Do this series 3 times with exercises back to back and a short break in between sets and start burning some calories!

Proven Ways Fitness Improves Our Lives.

Here is the first in a series of short shares. Proven Ways Fitness Improves Our Lives.

Happiness:
Exercise stimulates brain chemicals that are linked to less depression and anxiety, leaving exercisers feeling happier.
Exercise.....nature's anti-depressent. 

Keep on the look out for the next short share.

Want to burn fat quicker and more efficiently?

Want to burn fat quicker and more efficiently? One available option is from a plant that’s native to Indonesia: garcinia cambogia.

See why Dr. Oz is a raving fan of this fat buster. http://www.doctoroz.com/videos/garcinia-cambogia-newest-fastest-fat-buster-pt-1

What Is Garcina Cambogia?  Garcinia cambogia is a small, pumpkin-shaped fruit, sometimes called tamarind. This plant offers one of the least expensive herbal supplements on the market. The ingredient from the rind of the fruit could hasten your weight-loss efforts. The natural extract is called hydroxycitric acid (HCA), and researchers claim that HCA can double or triple one’s weight loss.

With proper weight-loss efforts (dieting and exercising), the average person taking HCA lost an average of 4 pounds a month!

Garcinia may also be great for emotional eaters. Those who participated in the study showed an increase in their serotonin levels; hence, it may also improve mood and sleeping patterns.

For a quick grab and go fat buster. Check out Skinne by Nutrie. Skinne offers 500mg of Garcinia Cambogia in a convenient 2oz drink with zero calories, nutrients, herbs and Omega fatty acids.

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 exercise:

• 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.

Call today for your free consultation 219-405-7559

Email ianbowen25@gmail.com

Phone 219-405-7559

The Secret To Great Abs

A toned, lean stomach is the ultimate sign of a fitness plan that's working.

It's also one of the hardest things to achieve.

Maybe you've given up on your abs after doing thousands of crunches only to see zero results.

It's time that you forget everything you've heard about how to sculpt your abs. The truth is that crunches simply won't give you a six-pack. Ever.

Doing crunches with the hope that it will turn your midsection into a washboard is to operate under the most widely held fitness myth. You know, that spot reducing myth. Here's the truth: training one area of your body will not specifically burn fat from that area.

Even those who have heard that spot reducing is a myth often still train as if it is true. So here's the hard truth that you need to face: Doing crunches will not magically make your tummy shrink, it will not cause your muffin top to melt away, and it will not give you washboard abs.

Only a reduction in body fat will do that for you.

So want the secret to great abs? The secret to great abs is a combination of fat burning cardio, resistance training, and clean eating.

Weight loss is not reserved only for the people you see on the Biggest Loser or on exercise equipment infomercials. You can do it too.

So is your current routine getting you closer to that six-pack, or have you simply been burning time? Answer the following two questions to find out...

How many times per week do you exercise? If you answered with anything less than 4 times a week then that's the first thing getting between you and streamline abs. What is a fat burning workout? A routine that incorporates intense cardiovascular training with challenging resistance training. Does this describe what you do?

Walking on the treadmill for 30 minutes at a comfortable pace isn't a fat blasting routine. Neither is a leisurely, not-a-drop-of-sweat 20 minutes on the elliptical machine. The truth is that exercising smart allows you to dramatically increase your results while spending less time in the gym.

Cardio exercise is most beneficial when done at an effective level of intensity. This doesn't mean that you should be out gasping for air. It does mean that you need to dig down and push yourself. Every time.

Resistance training is the second vital part to a workout that burns fat. This means working your major muscle groups against resistance in a way that challenges you and stimulates your metabolism. The key here is to find the right intensity and to keep each muscle group guessing.

Do you eat clean? Diet is the number one reason that most people don't have great abs. If your diet is out of control then your abs will be too. To trim your waist, start by trimming the junk out of your diet, regardless of how hard you exercise.

• Don't eat too much. Do you know approximately how many calories you eat each day? The best way to find out is to record every single thing that you eat for a few days. Take those numbers and do an evaluation.
• Cut out the junk. While this may seem obvious, your definition of "junk food" may need to be updated. Start with anything that contains sugar. Refined sugar is one of the biggest ingredients in the junk food world—it is found in soft drinks, blended coffee drinks, cookies, cakes, packaged snacks, and other sinfully sweet treats. Processed fat is another monster to avoid. As a rule of thumb, view all processed or refined items as junk food, and kick them to the curb.
• Eat when hungry. You've been told to never let your metabolism "crash" by going hours without eating, but it turns out that all-day snacking may be counter-productive. Instead of trying to schedule meals and snacks for certain times throughout your day go with how your body feels. If you are hungry then have a small, protein-based snack. If you aren't hungry then don't force a snack on yourself in the name of fueling your metabolism.

Now you know why simply doing crunches will not get you the abs of your dreams. While it is important to exercise your abs a couple of times a week, don't expect fat to fall of that area after thousands of crunches.

If you seriously want to flatten and sculpt your waist in time for the holidays then all you have to do is decide that you really want it. Commit to yourself. You deserve it.

The truth is that lifestyle changes aren't easy to make and that change won't happen overnight. There's a good chance that you'll have occasional setbacks. But don't even think of giving up!

If you never give up then you won't fail.

Each day is a new chance to start over. Begin each day with the resolve to make your new healthy lifestyle a priority. Results will soon follow.

From the Desk of John Hall Studios

What’s the best time to workout?

An early morning workout may help you to kick-start your day, but what about a mid-day or late-evening workout? Are they all workout times equally effective? What time should you choose for to achieve your best results?

Here are some tips for finding your own perfect time to work out:

Find your ‘optimal performance window’ 

We’re all individuals, and our bodies have a natural rhythm formed through a combination of habits and routines. Some people are morning people and others are slow to get going regardless of what time they went to bed the night before. When it comes to physical fitness, your body has an optimal window when it performs at it’s best. To find your own perfect workout time, listen to your body and make notes after your workouts.

Having energy and feeling good is essential if you want to have a successful workout. To find your optimal performance window, do an evaluation over a few weeks and ask yourself one key question: when do feel you have the most energy? Early morning, before lunch, mid afternoon or later…

Are you a morning person?

Morning workouts are great because this is a time when your body is fully rested, your nervous system is firing on all cylinders and your mind is fresh. It makes sense that if your muscles are well rested then you will be able to push a little bit harder in the gym.

Morning workouts are perfect if…

-  you’re a morning person, try to schedule your workout in the early hours before you become tired from your daily activities. If you have a demanding schedule, fitting a fitness blast early into your day will prevent other tasks from getting in the way of your activity plans.

Morning workouts are wrong if…

-  you fall into the morning-grouch category, are slow to get moving, and feel groggy or clumsy in the early hours. Avoid putting yourself through the additional stress of a morning workout and choose a different time of the day, when you are more awake, to get active.

Top tip: Even if you aren’t a morning person, try taking a few deep breaths while you’re getting ready for your day. Adding a few light stretches to boost your circulation might help you feel more awake too.

Are you ready for an afternoon gym session?

Afternoon workouts are perfect if…

-  you get a second wind or an energy boost in the afternoon. Taking advantage of this window by getting active is a great idea! Afternoon workouts are especially effective if you tend to feel energized after performing activity – it could boost your productivity and brainpower for the remainder of the day (and it’s a great excuse to ask you boss to add an extra 10 minutes on lunch break).

Consider adding a healthy late-morning snack if you want to workout at lunchtime or  in the early afternoon.  You need to fuel yourself properly to be able to keep going all day long.

Afternoon workouts are wrong if…

-   you lose most of your energy by early evening. For example, many working parents like myself use their lunch break for workouts because other times of day impact family time. However, people who fall into this group also find that they hit a tired time at around 5-7 pm. If this sounds like you, then try an early morning or late night workout instead.

Use your lunch break to enjoy a magazine or spend some quality down time with a friend. The feeling of being constantly on-the-go can cause stress which in turn could lead to late night snacking and weight gain.

Do you feel most awake in the evening?

Late night workouts are perfect if…

-  you’re a night owl who feels most alert in the evening or while the rest of the world is sleeping. If this is the case, save your exercise time for the evening hours. Remember that working towards creating a habit is essential for long-term fitness success. So, just because late-night fitness may not be overly social doesn’t mean it’s not good for you. Late evening can be a great time to exercise because it can help you to get rid of the stress from the day and unwind while taking care of your body. Ending the day with a blast of physical activity may also help you to sleep more soundly.

Late night workouts are wrong if…

-  you feel exhausted at the end of the day. In this case, rest is better than a hard training session. Performing strenuous physical activity when you are tired increases your risk of injury and you need to be alert during workouts, especially if you intend to use weights. If this is the only time you can find for exercise during the day, opt for a more gentle form of exercise such as walking or a relaxing yoga class and save your intense workouts for the weekends or times when you are more alert.

***

The perfect time to workout is different for everyone. Select the time that best suits your body and your lifestyle. Make sure to be mentally present in the moment: worrying about your next business appointment or planning your grocery list while exercising is not the best use of your time or energy. If you are pushed for time, train in shorter durations with extra focus and concentration because one consciously performed movement is better than two mindless ones.

Finally, always ensure you are adequately fueled for your chosen activity. Replenish well and rest your body after each work out for optimal results.

Use Stage Training To Increase Your Cardio

Of the different components that make up a total physical fitness program, cardiorespiratory endurance is probably the most misunderstood and underrated.  Many people incorrectly assume that cardiorespiratory training is synonymous with aerobic training; such as jogging or cycling at a moderate pace for extended periods of time. This misunderstanding can delay or even prevent individuals from achieving attainable fitness-related or sport-specific goals.

The most common goals of performing cardiorespiratory training are the following.

• To improve performance. A primary purpose of training is to delay the onset of fatigue during competition; no matter if it’s a pick-up game of basketball, 10k race, or completing a marathon.
• To reduce mental anxiety. With fatigue comes a loss of concentration and confidence, critical components to performance.
• Weight management. Proper cardio can help with the goal of weight loss and weight maintenance.

If the goal is to improve stamina and muscular endurance, then overloading is necessary. The body must be presented with a workload that challenges its current fitness state. This increased workload will cause fatigue and, with the proper recovery, will eventually yield cardiorespiratory improvements. If the workloads are of the right magnitude (i.e., slightly more than the body’s current capabilities), then the body must adapt to be prepared for the next time such a demand is placed on the body. With this in mind is it easy to understand that cardiorespiratory training is much more than jogging at a moderate pace for extended periods. 

Stage Training

There are many  methods for introducing overload into a training program to improve cardiorespiratory fitness such as  circuit training and interval training. No matter which method is used, you should always keep your physical capabilities in mind to ensure your safety.

Stage I

If you are new to cardiorespiratory exercise you will need to develop a baseline level of aerobic fitness to avoid overtraining and exhaustion. You should start slowly and gradually work up to 30 to 60 minutes of continuous aerobic exercise. Once you can maintain a stage I intensity for at least 30 minutes two to three times per week  you should  be ready for more intense cardiorespiratory exercise such as interval training.

Stage II

Stage II is for individuals with low-to-moderate cardiorespiratory fitness levels who are ready to begin training at higher intensity levels. Stage II is the introduction to interval training in which intensities are varied throughout the workout.Stage II differs from high-intensity anaerobic interval training in that it uses more moderate to challenging work intervals (i.e., running, not sprinting) with varying lower-intensity recovery periods (i.e. light jogging). As a general rule, intervals should start out relatively brief with a work-to-rest (hard-to-easy) ratio of 1:3 (i.e., 1-minute interval followed by a 3-minute recovery). 

Stage III

This stage is for the individual who has a moderately high cardiorespiratory fitness level base. Stage III is a form of high-intensity interval training involving short, intense bouts of exercise (i.e. sprinting), interspersed with active bouts of recovery (i.e., light jogging). You should take the necessary time to build cardiorespiratory efficiency through stage I and II training before progressing to stage III training. 

Using an approach such as the three-stage cardio training model will help individuals achieve optimal levels of stamina necessary to achieve their fitness and sport-specific training goals in a safe and efficient fashion.

By Brian Sutton MS, MA, PES, CES, NASM-CPT 

When the number on your scale won’t budge.

If losing fat were easy then we'd all look like fitness models, right?

Unfortunately, the fat loss game is more frustrating than most care to admit. The scale quickly becomes a dreaded enemy—a constant bearer of bad news.

If the number on your scale won't budge then read on for an explanation:

Possibility #1: You're Not Eating Enough Calories
This only happens in cases of severe calorie restriction, so don't take it as a license to eat whatever you'd like. When you're trying to drop a few pounds by eating next to nothing, it actually counteracts your efforts.

There's a base number of calories that you should be eating in order to maintain your proper bodily functions, including fat loss, so check with a doctor or nutritionist to make sure that you're eating enough.

Possibility #2: You're Eating Too Many Carbs
Processed carbs will promote fat storage quicker than you can say the alphabet backwards. Blood sugar and insulin levels always respond the same to processed carbs – whether those carbs are in the form of a FiberOne bar or a Twinkie.

You're fooling yourself, but not your scale, if you think processed carbs should be included in your fat loss diet.

Possibility #3: You're Doing Too Much Cardio If you're doing hours of steady-state cardio, it's gonna end up working against your fat loss efforts. All that cardio promotes the release of stress hormones in your body, which counteracts your ability to lose fat.


Possibility #4: You're Not Getting Enough Sleep
You may not see the connection between your sleep patterns and the number on your scale, but it's there. Sleep patterns have an impact on your hormone levels, and hormones are a huge factor when it comes to losing fat.

Be sure to get a full eight hours of sleep each night to boost your fitness results.

Possibility #5: Your Snacks Have No Protein
Small, whole foods snacks throughout the day can help maintain your metabolism and encourage fat loss, but it all depends on what you're snacking on. Fruit-only snacks quickly break down to sugar, which causes insulin to be released and potential fat storage to occur, much like when you eat processed carbs. Sure, the fruit will make less of an impact than a candy bar, but you could be snacking smarter.

Only eat snacks that contain more protein than carbs, and also some fat. This will help to stabilize your blood sugar levels while also keeping hunger at bay longer.

Possibility #6: You Eat Diet Foods
I get it, you have a fat loss goal so it's tempting to fall into the trap of purchasing foods that claim to help dieters. The problem lies in the fact that these ‘diet' products have been highly processed and contain potentially harmful chemicals and artificial sweeteners that will confuse your hormones and promote fat storage.

The best diet strategy, when working towards a fitness goal, is to stick with real, fresh, whole foods. Steer clear of anything fake or processed.

The Stress Factor

I didn't forget about the elephant in the room...your stress levels.

Sure, life can be overwhelming and stressful, but understand that mismanaged stress will have a negative impact on your hormones, which can promote fat storage.

Find ways to relax every day, in order to give your body a break from 'fight of flight' mode. Your scale will thank you!

From the Desk of John Hall Studios

19 Awesome Reasons to Exercise Today

I know it's summer and you have exciting places to go and things to do. But wait! Did you forget about your workout? Again?

Lots of people fall off the exercise wagon during summer months due to vacations, taking care of kids home for the summer months, and other warm weather distractions. I get it, I really do, but what about all the amazing perks that you're missing out on?

Just in case you needed a little reminder that will motivate you to lace those shoes back up and get your workout back on, here are 19 Awesome Reasons to Exercise Today!

1. Exercise makes your clothes fit better: Consistent exercise will tone and tighten your body, and this means that your clothes will not only fit better they will also look nicer. But don't get too attached to your current clothes. Exercise ensures that soon you'll be trading those current clothes in for smaller sizes.
2. Exercise reduces your stress: Let's face it, you have enough stress in your life—so take a break. A challenging workout invigorates your muscles and leaves you relaxed and less stressed.
3. Exercise boosts your energy: Research routinely concludes that exercise increases energy levels in sedentary people. So when you're feeling fatigued, fight it with the most powerful tool available: exercise.
4. Exercise makes you stronger: Who doesn't want to be stronger? You rely on your body's muscle strength and endurance throughout each day. With consistent, challenging exercise, your body will naturally become stronger.
5. Exercise burns calories: Extra calories end up stored on your body as fat. Fight back by eliminating loads of calories with fat-blasting workouts.
6. Exercise gives you confidence: Healthy confidence is a wonderful thing to have. By exercising consistently you're able to increase your natural confidence.
7. Exercise can be fun: Don't laugh, I'm serious on this one. Whether you believe it or not, exercise can be really enjoyable. Remember how fun it was to run and jump as a child? Tap into your inner child as you find enjoyment in moving your body through exercise.

8. Exercise reduces your blood pressure: Exercise is so powerful that it has been proven more effective than medication in reducing high blood pressure. A single workout has even been shown to reduce blood pressure for the day, and consistent exercise reduces overall blood pressure.
9. Exercise tightens your problem areas: With exercise you can reduce flab on your arms, legs and waistline. So wave goodbye to the jiggles with a consistent, challenging exercise program.
10. Exercise increases your insulin sensitivity: Research continues to prove that exercise dramatically improves insulin sensitivity. Peak after-meal insulin levels have been shown to drop by more than 20 percent after as little as 3 weeks of consistent exercise.
11. Exercise improves your sleep: Exercise is your most powerful sleep aid. Tired muscles encourage your body to quickly fall asleep in order to get overnight repair work done.
12. Exercise lowers your risk of heart disease: Exercise strengthens your heart and protects it against disease. A non-active lifestyle is a huge risk factor for heart disease, so use consistent exercise as your ally against disease.
13. Exercise makes you feel amazing: Challenging exercise releases natural endorphins (happy hormones) into your bloodstream that dissolve pain and anxiety. You've probably heard of the ‘runner's high', this can be achieved by any great workout.
14. Exercise lowers your risk of diabetes: Research has shown that exercising as little as half an hour each day can dramatically reduce your risk of diabetes. If you are at risk of diabetes, or already have diabetes, use regular exercise as treatment for reversing the disease.
15. Exercise is an opportunity to meet new people: Gyms, bootcamps, workout centers and even jogging trails are all great places to connect with fun new friends. So lace up and put your self out there!
16. Exercise improves your BMI: Maintaining a healthy BMI is key in disease prevention, and exercise is the best way to keep your BMI under control.
17. Exercise increases your endurance: Don't ever get out of breath from walking up stairs or through the mall again. Your regular exercise builds up endurance for everyday activities.
18. Exercise improves your overall health: Does your doctor give you the lecture about losing weight and exercising more? Once you start exercising regularly you and your MD will see an overall improvement in your health.
19. Exercise makes you look amazing: Are you excited about the current shape and size of your body? If not, no worries. Regular, challenging exercise will work wonders on your physique. Within just a few weeks you'll start to see shape and tone in all the right places.

No more excuses this summer. You have 19 great reasons for getting back to your workouts. I'd like nothing more than to see you attain all of the above 19 benefits of exercise!

Provided by John Hall Studios

The Calorie Calculator - How Many Calories Do You Need?

Whether you're looking to lose or gain, here's the equation to calculating exactly how many calories you need.

MF Editors

A. Take your weight (in pounds) and multiply it by 11: _____. This is the amount of calories your body burn to stay alive.

B. Multiply the value you calculated for A by 1.5: _____. This is how many calories your body burns going through normal, daily activities.

C. Multiply the number of minutes per week you lift weights by 5: _____.
(For example, four one-hour workouts per week would be 240 minutes.)

D. Multiply the number of minutes per week you run, cycle, or play sports by 8: _____.

E. Add the values for C and D, then divide by 7: _____.

F. Add the values for B and E to get your daily calorie needs: _____.
(This is the number of calories you ned to maintain your body weight in your current lifestyle.)