The idea for Pumps and Push Ups came to me shortly after having my son. I was at home, lonely and looking to get back in shape post baby. Working out at home can get lonely, so I took to social media a lot for encouragement and support. What I found in social media was the mass confusion surrounding nutrition and fitness. There are so many fads and die hard followers of fads, that pass along misinformation to the unknowing public. My goal with Pumps and Push Ups was to quiet some of the confusion by combining my knowledge with that of a dietitian and a physician. Fitness and nutrition shouldn’t be full of stress and strict rules. It’s also important that the results you seek can be achieved many different ways; what works for some may not work for you. All you need are the basics and the confidence to stick to the basics while allowing yourself to make exceptions and stay on track!
The idea to add fashion and lifestyle to the mix was in an effort to provide value for women in more than just one way. One day they may be coming to the site for a workout or a recipe, the next they may be burnt out on fitness and just want to see a great outfit or need a little encouraging boost.
The interest in personal training came later in life for me. As a teen I wasn’t very active, but followed all the wrong diets. In college I majored in business, but that is where I found my passion for fitness. I worked in healthcare (where I met my partner, Dr. Valente) and saw the effects of poor diet and lack of exercise. I didn’t want to be a statistic, so I started working out at home and running. I decided to pursue personal training basically because I wanted to share with others, especially women, how easy and fun it really all can be. There isn’t a need to kill yourself in a the gym, find what is fun to you and own it!
My speciality is resistance circuit training. After doing my research and experimenting myself, I found it to be the most efficient and effective. By combining resistance training and the cardio effect that comes with heavier weights in a circuit style you can achieve hour long results in just 20-30 minutes, 3 times a week.
I am certified by the ACSM and follow their recommendations, which is 150 minutes of moderate intensity per week and resistance train each muscle group 2-3 times a week. The standard recommendations are for overall health. However, you can achieve that in either 30-60 minutes of moderately intense activity 5 times a week or 20-60 minutes of vigorous activity 3 days a week, which is where my choice of high intensity circuit training, mixed with resistance training comes in comes in. For overall health, you should focus on a good mix of resistance, cardio and flexibility training. The frequency is based on the intensity of your preferred activity!
Absolutely! Since most people are dressed up on their lunch break, I would recommend an easy walk. If they have a set of stairs close by, a few up and downs will add some variety and activation of different muscles! Walk up and down the stairs 5 times, then complete a mile walk (you can track with an app on your smart phone), then finish up with 5 more times up and down the stairs!