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

New mom? Must read fitness advice for you.

Are you trying to lose baby weight but find that you’re not seeing results despite your best efforts? Sometimes new moms hit a fitness and weight loss plateau and it can feel like you’ll never get back to your pre-baby body. But working smarter not harder can  help you see results, so don’t despair.

I know it’s hard to drop baby weight and I’ve written before about why new moms need to concentrate on bonding with their baby. I also believe that eating right and snatching a few moments to exercise can help new moms feel more positive, reduce stress and rebuild body confidence.
Any new mom’s focus will be on developing a baby routine but it’s important to carve out time for yourself too. Otherwise as your baby reaches each milestone, you may find that you aren’t reaching your goals. With all your attention on your baby, it’s easy to neglect yourself and that can lead to you losing confidence.
I’m a positive person and I want you to be confident too!  So here are my tried and tested tips to make sure that you new moms can overcome any fitness plateaus and continue to build your strength and stamina.  Whether you want more energy or would simply love to fit back into your favorite jeans, try to apply these ideas in your life.

Four ‘new mom tips’ to kickstart your fitness routine:

• Try to exercise for at least 30 minutes, five days a week and split up your workouts so that three focus on cardio activity and two are strength based.
• Mix up your workouts and vary your routine. If you follow the exact same workout plan every time then your body will adapt and you’ll stop seeing results.
• Make sure you’re exercising effectively – take a look at some of my how-to videos so you can perform common exercises correctly.
• Once a routine becomes easy then pick up the pace – you need to keep challenging yourself.

Many people find that the effort they put into exercising drops off over time, so try these extra tips to stay motivated:

• Add some resistance training to help build lean body mass as this will help your fitness plan be more effective.
• If you find cardio boring then choose to add some fun: pick your favorite music or train with a friend
• Try HITT to push yourself and vary your routine.

When you hit a fitness or weight loss plateau it’s time to re-address your plan and ensure it is balanced to meet your core needs and help you to achieve your goals. Remember, getting back to a level of fitness and body confidence you are happy with is not a race, so take it one day at a time.
Having a baby (or babies) changes your body in many ways and it is important to understand that you need to listen to your body. Get adequate rest and don’t stress out about your baby weight! Stress can sabotage your plan, so relax and have fun being active.

Written by Samantha Clayton, AFAA, ISSA.

For nutrition and health products that support healthy weight loss go to http://valparaiso.herbalhub.com

Weight loss plateau? Do this now!

Have you hit a weight loss plateau? Has your fitness plan stalled and you don’t feel you’ll reach your goals?  Don’t worry, you’re not alone. I can help you power back up and start seeing results again.

If you ever feel that you are doing everything just right with your fitness and nutrition plan but your results don’t seem to represent all of your hard work then I have a simple but effective piece of advice. Hitting a fitness or weight loss plateau is a very common problem in the world of sports performance and general weight loss. There are many theories on why our bodies sometimes hit a temporary yet frustrating roadblock but, by thinking outside the box, you can power through the frustration and start seeing results again. Keep on reading and you may be surprised at just how easy it can be to jump-start your flat-lined results.

All you need to do is take a few days rest in order to kick start your results.  Honestly – I’m not crazy or cracking one of my usual jokes – you need to do something really different to put body back on track and move past your fitness or weight loss plateau. I believe that if you’re ready to break free from a weight loss plateau or prevent yourself from hitting a future roadblock then a good rest may just be the magic ingredient you need.
Being consistent with your activity level and nutrition plan is an important strategy when it comes to sports performance, weight loss and fitness but have you ever heard the old saying that “too much of a good thing can be a bad thing”?  In my opinion this saying is especially true when it comes to overexerting your body. Pushing your body to the point of exhaustion can spell disaster for your fitness level and weight loss goals. A plateau can happen at any point if you don’t schedule some quality down time into your program.
Three great reasons to rest your body
Here are my good reasons why a rest is sometimes more beneficial than a training session.

1. Avoid fatigue
   Your body needs to re-generate, restore and repair itself often. The most effective way for your body to naturally heal itself is for you to rest. Overworked muscles and overstressed joints just don’t perform as well and luckily our body lets us know when our muscles are overworked.  Your pain receptors will make movements uncomfortable and your joints can become tender when you push your body too hard. The nervous system also needs time to rest in order to adapt and improve from training.

Always listen to your body and rest if you are sore.

1. Natural Cycle
   Athletes train in cycles for a reason, the timing of training may vary from athlete to athlete but one common factor in every athlete’s training program are pre-planned rest days. One of the main reasons athletes rest is to avoid fatigue, but resting the body also helps athletes avoid common overuse or stress injuries. Many athletes notice an improved general performance after taking time off from training.

A well-rested body will get better results than a tired one.

1. Spark Excitement
   If you are putting your body through the motions day after day, you can become complacent and your exercise intensity is likely to drop without you even realizing.

Have you ever seen a dog that hasn’t been walked for a few days? As soon as the dog goes out, it’s like a whole new world and they are just so excited. Well, it can be the same for humans when we’re working out.Taking a day or two off from your current workout routine can make you come back to the gym with a renewed commitment and excited approach.
 *** 
There could be many factors that impact your results but if overtraining is one of them it is easy to fix with a simple day or two of rest. My goal is to help you discover ways to improve your current fitness level and emphasize that you should to listen to your body. We are all individuals and our bodies adapt at our own personal rate: giving your body adequate rest so it can be strong for your next workout is a smart approach to achieving sustainable results.
You only have one body so use it wisely.
Although I am encouraging you to add a few rest days into your intense training weeks, this is not an excuse for you to sit on the couch and do nothing all the time! A simple change of routine or incorporating activities that are at a lower intensity such as a gentle walk or swim are acceptable rest day activities.  Occasionally my family enjoys a ‘duvet day’ where we sit back, relax and read or watch movies.  We’re usually active and we like getting out and about but now and then it’s good for everyone to recharge.
I know that taking a rest definitely improves my performance and helps me reach the next fitness level.  So, aim for one or two rest days a week but keep your completely inactive couch days to a few times a year!
Let me know if you’ve seen the benefit of rest days too. I love that something so simple can have a significant impact on breaking through a fitness or weight loss plateau – even if it does sound counter-intuitive.

Written by Samantha Clayton