Expert Advice

The Dreaded Scale!

The Dreaded Scale!

Did you weigh yourself this morning? ……I did.

Did you like the number you saw, or were you expecting som54fe8d4fa21fd-feet-scale-tapemeasure-cpething different? Did you get overly excited if it was low or unreasonably depressed if it was too high? We’ve all
been there, so don’t beat yourself up too much.

Did  you give yourself the self talk…… “Yep that pizza I ate last night, that would be why I’m up 2 lbs today!”   OR “YES!!! I ate so good yesterday (aka under calories) and so now I’m down 2 lbs!” Wrong 🙁

I often get the question should I get on the scale? Well, that depends on how you CHOOSE to respond.

If you are they type of person that gets on the scale day after day and you choose to have the scale motivate you:  or going up, what could I do better…. oh yes, the last 3 nights I have not slept so I am going to make sleep a priority. “” yes, I lost a pound, what I have been doing over the last few weeks is paying off and this just reinforced it.” OR “GRRR this scale is not moving

I want you to understand your scale certainly doesn’t tell the whole story and can send you on an unnecessary roller coaster of emotions. Yes I do realize most roller coasters are amazing – the emotional ones kind of suck though.

Here’s why.

1) Your weight will fluctuate more than the stock market

The human body is one incredibly complex piece of machinery. There are things going in, coming out, transforming, and dissolving all of the time. As a result, your weight can fluctuate wildly over the course of a 24-48 hour period or even longer, yes I said longer. Depending on what you ate today, how much water you drank, if there was sodium in your food, what kind of clothing you were wearing, what time of day you weigh yourself, your weight WILL be different.

Weigh yourself before and after your next workout – there will be a difference.
Weigh yourself this morning and then again tonight after a full day of eating – there will be a difference.
If you’re trying to lose weight the healthy way (1-2 pounds a week is a good goal to shoot for, 3 pounds if you’re on the heavier side), your successful wei
ght loss could be hidden by any number of circumstances that falsify your statistics.

That means you could be down three pounds since last week, but because you ate frozen veggies and frozen fish (oh hey sodium), drank water this morning, and didn’t get to weigh yourself til the afternoon (while wearing jeans), the scale could show a GAIN of one pound. After working so hard, this “weight gain” can instantly demoralize you, sending you to the ki
tchen for some pity rocky-road ice cream and then over to the couch for a Battlestar Galactica marathon.

It’s just a number, and it can be wildly inaccurate over a short period of time. A true measure is 1 week apart. For example a Monday to a Monday.. weigh on the same scale and pick a time that is similar to the last Monday you weighed.

2) Your weight does NOT tell the whole story….. At Altman Fitness we use other tools to measure progress: fitness testing, measurements and body fat percentage.

3) The scale does not define you

If you set out to lose 100 pounds in a year – an incredibly ambitious goal – and you only manage to lose 85, you might consider yourself a failure. After all, you set a goal and failed to achieve it, right?

YOU STILL LOST 85 freaking pounds, something you might have been struggling to do for years. I bet you’ve had to buy a whole new wardrobe and get all kinds of “holy crap you’ve lost a lot of weight!” comments.
Not bad for a failure, huh?

Don’t get caught up in the numbers game, and instead be proud of what you have accomplished instead.

I often hear people compare pounds lost to another persons pounds lost. “I’ve lost 8 pounds but my co-worker has lost 15!” What you fail to look at is body type and actual weight. Person A may be 130 pounds and very close to their genetic potential. And Person B might be 256 pounds  and of very different body type. Don’t compare!

You’re not a statistic.

You’re not a number.

Keep track of your success instead and do a reality check. Has it been 3 weeks and the scale as moved 8, 10. or 15 pounds? That’s success! Has it been 6 months and the scale has not moved?  Well if your goal was to lose 10 pounds and you have not moved in 6 months… it’s time to change your plan.

I will admit that the scale can have its uses. If you’re just getting started, a few big changes in the first few weeks can really help you see progress and build momentum. Also, over long periods of time, it’s a good way to tell if you’re headed in the right direction or not. However, a scale can also cause all kinds of mental issues that bring you down quickly, and becomes less and l
ess important as you get closer to your goals.

Here’s how you can stay strong and motivated without stepping on a scale regularly:

Remember that your journey to a healthier life is a marathon, not a sprint. Changes from day to day are practically meaningless and incredibly difficult to quantify, so go with changes over a longer period of time. Weigh yourself once a month or once a week to make sure you’re trending in the right direction. If it’s weekly, make sure you weigh yourself at the same time of the day, wearing the same type of clothing. Remove as many of the variables as possible to make your reading accurate. And even then, don’t put too much stock into it.

Look at your body composition rather than your weight. I try to take a picture of myself every month or so, giving me the chance to compare how I look. Yo
u can also buy a body fat caliper or tape measure to keep track how your body is adjusting. Just make sure you’re taking your measurements in the same places on your body at the same time of day. If you’re taking photos, take a straight-on photo and a profile photo.

Set goals that are not weight-oriented. Say you want to do 15 push ups, run a half marathon, and/or do a pull up. With your mind focused on a strength building or endurance goal, you won’t have to worry so much about a scale. If you can only do 5 push ups now but next month you can do 15, you definitely got stronger, but you probably also lost some fat.

Keep a journal. I know plenty of 160-pound people who are out of shape and 210-pound folks who are incredibly healthy. How do you FEEL this month compared to last month? Maybe you can now run around the track without stopping, you don’t get winded go
ing up and down stairs, and you can give your kids a piggy back ride without being out of commission for days afterward. Keep track of your energy levels, your conditioning, and your overall well-being.

 

Moral of the story – if the scale is working for you and you’re seeing results, stick with it. If that number on the scale constantly screws with your mind, maybe it’s time to take a break.

At any rate, the coaches at Altman Fitness are here for you. Give us a call and we will get you started the path to success!  Give us a call: 612-454-6409


7 Key Factors to Consider to Chose a Gym

7 Key Factors to Consider to Chose a Gym

Choosing a gym might seem as simple as getting on Google or Yelp and finding a gym that’s easy to drive to. But beyond geography and reviews, there’s more you need to consider when choosing a gym if you want it to be a long-term and successful relationship.

Things you need to observe and consider when choosing a gym:

  1. What is your main reason to go to a gym? Weight loss?  See and be seen?  Health?  Train for a specific event?  Social outlet?  Other?
  2. The gym members: Who attends this gym? What is the community vibe? Does it match with who you are?
  3. The gym management: Who runs this facility and what are their priorities? Do they align with yours?
  4. The cleanliness of the gym: How does the gym look and feel?
  5. Can the gym show you results that recent members have achieved? You want to know the gym knows what they are talking about and more importantly can lead you to your goal!
  6. Does the gym guarantee results? You work hard for your money and you want what you pay for right?  A gym can’t stay in business if they back up their results with a money back guarantee for very long.  There are a lot of pretenders out there, so be careful.
  7. Trust your gut. If you believe the gym can deliver what you want, you like the people and management and the place is clean along with a money back guarantee, you have nothing to lose!  (except for that unwanted extra weight in your trouble spots, of course!)

Before committing to a gym, get a day pass or a week pass to really experience the culture, the management, and the general feel of it.  Ask yourself if it feels like a good fit and if it is in alignment with your goals. Do you believe the gym can get you to your goals?  The better a match for you your gym is, the more likely you’ll be to want to stay there and keep pushing toward your goals.  In an ideal world, you’ll tap into a community that will motivate you and hold you accountable.  You will meet likeminded people that you truly love being around.  They will become your friends.

Altman Fitness is a results driven and energetic fitness and fat loss workout facility that includes motivation, accountability, nutrition guidance and dynamic resistance training; all designed to get you the body that you want in a safe, fun and non-intimidating atmosphere. We change lives and bodies from the inside out.  If we sound like a good fit, we would love the opportunity to serve you.  Your risk free consultation includes:

  • 3 Free Afterburn Workouts
  • Personal goals analysis and review
  • Preview and explanation of our services and how to use them to your maximum benefit
  • Chance to ensure that you feel comfortable with us

*All programs covered by our 30 Day Unconditional Money Back Guarantee*

Click here to claim your 3 Afterburn Workouts Absolutely FREE.

Wall of fame 1A

And there you have it, your 7 Factors to Consider to Chose a Gym.  Good luck! 🙂

Your Fitness and Fat Loss Guy,

Jay


What is my typical day of eating to lose weight?

What is my typical day of eating to lose weight?

I get the question all the time “what do you eat to lose weight??”

Well the answer is not so simple. First of all you have to know that everyone’s body is different. We all lost weight differently and we all lose weight at different rates.

What is the same is the tools on how you figure out how to lose the weight.

  1. Calories, if your consuming to many…. you won’t lose weight.
  2. Whole foods, yep this means you have to eat your veggies
  3. Exercise…. does that mean you have to be a body builder? No.

Let’s look at calories. When I first started if you asked me how many calories I consumed in a day, I would have said: “I’m not sure, but I would guess about 2,500 and I eat pretty healthy” And then I downloaded this free little app called “my net diary”. Guess what? My “I eat pretty healthy and 2,500 calories, well I consumed that by 3:00pm and the bulk of my food was still to come. The worst part, I drank most of my calories. Including milk, pop and caribou coffee. Download the app and start plugging in EVERYTHING you eat. Then just use it as a guideline, letting you know where you are at. For me it was shocking how much sugar I consumed and how little protein I ate.

As a rule: 30% healthy fat, 30% healthy carbs and 40% Protein.

 

Whole foods, why do we hate our veggies so much? I can tell you… because we don’t know how to prepare them! Go into any fine restaurant and you will eat your veggies right? Those amazing little carrots with the stems still on them, how can they taste so good? and seriously why do Brussel sprouts or green beans always taste so much better when I eat out verses when I make them? Because they know how to cook them! Instead of boiling or stemming the heck out of your veggies, try this next time:  Set your oven on 350 degrees. Cut up all your veggies toss them in a zip lock bag, 1  Tbs. of olive oil or better yet coconut oil.  a couple of twists of pink Himalayan sea salt. Shake it up and put on a cookie sheet in the oven for 20 min. BAM! you have some amazing veggies!

Exercise: why does everyone think they need to go out and do some crazy hard workout to get results? You don’t. Even a 30 min walk outside will get your metabolism stimulated. Go for a bike ride, swim, have sex (did I just say that) go dancing!  Do something that you LOVE. If you want to try a workout class, I highly recommend a HIIT class that is really going to get your body to burn fat off your body.

 

So there you have it, some general rules on how to start burning fat. Still feel stuck? Then call me and I will help you through it: 612-454-6409

Oh and as promised….. this is my typical day of eating:

Breakfast: 1 cup egg whites cooked over low heat. toss in 2-3 oz of sweet potato that I baked the night before. 1 green drink: 1 cup of bone broth, handful of organic power greens from target, 1 cutie orange, 1/4 green apple, 1/4 avocado, 1 scoop vanilla whey protein powder. add ice and blend well. rice

Mid morning snack post workout: Protein smoothie: 1 cup water, 1 scoop of vanilla protein powder, 1 tsp pure coco powder, 1 tbl.
PB2, 1/2 frozen banana, ice. blend well and put thermos.

Lunch ( I eat about 1:30) – Grilled chicken tossed in with cauliflower rice (Can buy already made in a bag) shredded carrots, 1 green onion, 1/4 cup peas, I cook all this in a pan in the morning, and then add in 1 tablespoon of coconut tariki  sauce. then I bring it to work and eat it cold.

Mid afternoon snack: grilled chicken slices, bubbies sauerkraut. Then go for a walk.

Dinner: Fish tacos (3) or Flank steak and green beans or rotisserie chicken and a bunch of greens.

If I crave something sweet then I will have 1 C. watermelon or 1/2 apple. I also drink 100 oz of water every day.

I want to remind you what I said in the beginning, everyone loses weight differently. Just because you eat like I do does not mean you will lose weight. It’s important to find what works for you!


Eat Slowly and Lose Weight

The benefits of slow eating include better digestion, better hydration, easier weight loss or maintenance, and greater satisfaction with our meals. Meanwhile, eating quickly leads to poor digestion, increased weight gain, and lower satisfaction. The message is clear: Slow down your eating and enjoy improved health and well-being.

When you eat slowly, you digest better. You lose or maintain weight more easily. Yet you also feel more satisfied with each meal.

Conversely, if you rush your meals, your digestion suffers. Meals are stressful. And it might seem like each meal is over too soon, which often makes you want to eat more. Or you “overshoot the runway”, finishing the meal before your natural satiety signals kick in, and ending up suddenly — uncomfortably — overstuffed.

It’s simple: Slow down your eating and enjoy improved health and well-being.

The value of slow food

We’re a rushed, distracted, and too-busy society. Most people in North America eat fast. Really fast. We rarely take the time to savor our food… or sometimes even to chew it properly.

We rush our food no matter who we are. Even if you’re a nutrition coach with a Master’s degree in nutrition and many additional nutrition certifications. Like me.

For years, I wanted to gain weight. Eating quickly helped me do that. Shoveling down the food meant that I could sneak in a lot of extra calories before my stomach realized what was going on.

But now I’m older and simply trying to maintain my weight. I have to learn to eat more slowly again. It’s not always easy. But my wife and my waistline both appreciate it when I do.

And as I counsel my clients, learning to eat more slowly is one of the simplest yet most powerful things you can do to improve your overall health.

Why eat slowly?

Sensing satisfaction

One of the most important benefits of eating slowly is that it gives your body time to recognize that you’re full.

It takes about twenty minutes from the start of a meal for the brain to send out signals of satiety. Most people’s meals don’t even last that long!

Imagine the extra calories you could ingest simply because you didn’t allow your body time to register that it no longer required food. Now imagine the effect of those extra calories on your weight.

Eating slowly also helps us feel more satisfied — which is different than just being “full”.

When you slow down, savor a meal, pay attention to tastes and textures, and appreciate each mindful bite, you leave the table feeling good in your soul… even if all you ate was a baloney sandwich.

Improved digestion

Eating slowly also helps our digestion.

Think of digestion as a chain reaction. As soon as we see, smell, or think about food (step 1), we start salivating to prepare for putting that food in our mouth (step 2). Saliva contains enzymes that break the food down, and moistens the mouth for easier swallowing.

Meanwhile, digestive steps 3, 4, 5 etc. have to get ready to go to work. Our stomachs start to secrete more acid. Our small intestine starts to get ready for some peristalsis. And so forth.

If we rush this process, we force our GI tract to deal with stuff before it’s fully prepared. Surprises are great on birthdays, not so great during digestion.

At the University of Rhode Island, researchers examined how eating speed affected the early stages of digestive processing by observing 60 young adults eat a meal.

  • Slow eaters consumed 2 ounces of food per minute.
  • Medium-speed eaters consumed 2.5 ounces of food per minute.
  • Fast eaters consumed 3.1 ounces per minute. They also took larger bites and chewed less before swallowing.

This means that not only are fast eaters putting more food down in a given amount of time, that food isn’t as well-processed. Food is essentially landing in fast eaters’ stomachs in big ol’ lumps.

Digestion starts in the mouth, so large bites that are inadequately chewed will be more difficult for your stomach to turn into chyme – the liquid mix of partially digested food, hydrochloric acid, digestive enzymes, and water that passes through the pyloric valve on its way to elimination.

Food that isn’t properly broken down into chyme can lead to indigestion and other potential GI problems. And who wants that?

Smaller portions – without trying

Most of the research on this topic suggests that eating slowly helps you to eat less. That’s especially useful information if you’re trying to lose or maintain weight.

In another University of Rhode Island study, researchers served lunch on two different occasions to 30 normal-weight women. The meal in both cases consisted of an enormous plate of pasta with a tomato-vegetable sauce and some Parmesan cheese, along with a glass of water.

At each visit, researchers instructed the women to eat to the point of comfortable fullness. But during one visit, they also told them to to eat as quickly as possible, while on the other visit, participants were asked to eat slowly and to put down their utensils between bites.

When the researchers compared the difference in food consumption between the quickly eaten lunch and the slowly eaten lunch, here is what they found:

  • When eating quickly the women consumed 646 calories in 9 minutes.
  • When eating slowly the women consumed 579 calories in 29 minutes.

That is 67 less calories in 20 more minutes!

If you extrapolate that to three meals per day, you can see how… uh… quickly… those extra calories could add up.

And here’s another interesting twist: When the women ate their lunch quickly, they reported more hunger an hour later than they did after their slowly eaten lunch.

So not only did eating quickly lead to greater food consumption, it actually satisfied the women less! Conversely, of course, slow eating meant less food but more long-lasting satisfaction.

Better hydration

Good hydration helps maintain the balance of our body’s fluids, energizes muscles, helps our kidneys and bowels work more efficiently, and improves the appearance of the skin. And one side benefit of eating slowly is that it seems to increase water consumption during meals.

In fact, that same University of Rhode Island study compared the amount of water that the participants drank. When they ate slowly, the women drank 409 mL (about 14 oz) of water.  When they ate quickly, they drank only 289 mL (9.7 oz) of water!

Results like that have sometimes led scientists to wonder if drinking more water is what helps people to feel satisfied for longer.

So the University of Rhode Island researchers put this theory to the test. (By now you’ve probably noticed that URI is really into this slow eating research.) In a variation of their lunchtime study, they controlled water intake so that participants drank the same amount of water at each sitting.

In this version of the test, whether they ate slowly or quickly, the women consumed approximately the same amount of food.  And at the end of their meals, they also gave a similar appetite rating.

But an hour after the meal, those who’d eaten slowly reported less hunger and a lower desire to eat, with greater levels of satiety.

Researchers concluded that drinking more water might be key to helping us eat less during a meal. 

But eating slowly seems to decrease hunger and lead to higher levels of satiety between meals.

Takeaway – eat slowly, drink more water, consume less food, and feel more satisfied! All-around win!

Is eating quickly really so bad?

Eating slowly may not be a perfect panacea for weight loss, but it will certainly help you with portion control and greater feelings of satiety.

Meanwhile, the research on eating quickly is pretty unanimous: Eating quickly promotes weight gain and makes you feel out of control of your eating habits.

Weight gain

Both large-scale population studies and research on smaller groups (such as fire fighters) who habitually eat quickly concur: Fast eaters gain more weight over time than slow eaters.

If weight loss or maintenance is your goal, slow down.

Disordered eating and eating speed

If you’ve ever experienced a binge episode, you’ll know the feeling — a powerful urge to get the food in there as fast as possible. Research shows that one of the hallmarks of binge eating is rapid eating speed.

People who suffer from compulsive eating often feel out of control of their eating behavior. After a binge or episode of over-eating, they feel guilty, ashamed, and regretful.

The good news is that you can often derail a binge or over-eating episode — and help yourself get back in the driver’s seat — simply by slowing down.

In fact, this is a technique we use in our coaching program: When you’re in the grip of a binge or an over-eating episode that feels overwhelming, just try to slow down as soon as you realize what’s happening.

You might not feel able to stop eating right away, and that’s OK. But most people can slow themselves down, even when the binge demons are howling.

It’s sort of like having someone call your name when you’re lost in thought and snap you out your daydream. This simple “binge slowly” strategy can often shift your attention, re-focus you, and help you regain a sense of control.

Conclusions

Most of us lead hectic, fast-paced lives, so it’s understandable that we might try to rush our meals. But eating quickly does us no favors.

When we eat too quickly we end up eating more than we need, which leads to poor digestion, weight gain, and lower satisfaction from eating.

Eating slowly, in contrast, makes for better digestion, easier weight maintenance – and much greater satisfaction from our meals.

Some helpful tips

  • Sit down to eat in a calm environment with minimal distractions. Don’t eat while driving, while watching TV, while texting, etc. Pay attention to your food.
  • Choose high-fiber foods that take more time to chew, such as fresh fruits and vegetables.
  • Put down your utensils between bites. Take a moment. Breathe. If you’re eating with other people, enjoy making witty conversation for a few minutes.
  • Try setting a minimum number of chews per bite. This will feel strange at first, but give it a try and see what you discover.
  • Use smaller plates or different utensils (such as chopsticks).
  • If you find yourself rushing, that’s OK. Put your utensils down and take a minute to re-focus. If slow eating isn’t habitual for you, this will take practice.
  • Find another slow eater and pace yourselves to them. Picky little kids and chatty dinner companions who hardly stop talking long enough to take a bite are often ideal for this.
  • Set aside time to eat – at least 20-30 minutes for each meal, and preferably even longer at dinner. Don’t just eat “whenever you get around to it” or treat it as an inconvenience. You’re fueling your body and maybe spending quality time with friends and family. That’s important. It deserves an appointment.

Did you know…

The first McDonald’s drive-thru was created in 1975 near Fort Huachuca — to serve soldiers who weren’t allowed to get out of their cars while wearing their fatigues!  Drive-thru sales now account for more than half of McDonald’s system-wide sales, adding up to billions every year. And you can bet that most of those customers are not on-duty soldiers.

Think about it. Wouldn’t you rather eat at-ease?

Eat, move, and live… better.

Yep, we know… the health and fitness world can sometimes be a confusing place. But it doesn’t have to be.

Let us help you make sense of it all.  Call us at 612-454-6409 or email us at office@altmanfitness.com to recieve 3 “Afterburn” workouts and a nutrition consult absolutely FREE.

We will teach you the best eating, exercise, and lifestyle strategies – unique and personal – for you.  And you will meet other amazing people just like yourself while having so much fun.

Your Fitness and Fat Loss Guy,

Jay


Booty Building Secrets

Seems like everyone has been asking how to shape up their behind lately, so I’ve decided to let you in on a few of my closely-guarded booty-building secrets.

Most of my clients have one of the following things to say about their bum: 1) Help! My bum is too big; 2) Help! My bum is too saggy; or 3) Help! My bum is too flat.

Now let’s tackle each of these challenges with solutions that will give you the best booty ever!

1. Help! My bum is too big. 

If you are suffering from an over sized behind then do the following 3 fat-blasting workouts to reduce, tighten and shape your bum.

Fat-Blaster #1: Run

Running is a great way to burn off extra body fat while developing strong glutes. Follow these 4 tips to target your glutes while running:

  1. To target your glutes focus on extending your hips and keeping your chest lifted.
  2. Roll all the way forward onto your toes with each step, in order to engage more of your glutes.
  3. Run up hills, stairs, or on the treadmill at an incline.
  4. Run on a sandy beach or gravel path – the uneven surface forces you to work harder to stabilize your lower body.

Fat-Blaster #2: Elliptical

The elliptical works well for streamlining your behind – but only when used properly. Follow these 4 tips to get the most from your elliptical workout:

  1. Posture matters. Don’t drape your upper body over the front of the elliptical machine – this will bring the focus to your quads and lower back instead of your glutes. Instead keep your back straight and posture good.
  2. Put the incline of your machine higher than seven percent. This will ensure that the emphasis is on your glutes instead of your quads.
  3. Push down with your heels with each stride. Also sink down into a squat for 30 second intervals while striding.
  4. Let go of the handles. This will force your core to stabilize you.

Fat-Blaster #3: Swim

Swimming laps is a sure way to burn tons of calories. Follow these 4 tips to get the most from your time in the pool:

  1. Start each lap with an explosive push from the wall. Place the soles of your feet flat against the side of the pool, bend your knees and explode forward with your legs.
  2. Use flippers. Sounds silly, but try a few laps with a kickboard and flippers and you’ll quickly feel the intense emphasis on your glutes.
  3. Vary your kick. Go from flutter to froggy kicks to target all of your glutes.
  4. Try some in-water squat jumps: stand in chest-level water with feet shoulder width apart, toes turned out. Bend your knees and lower your hips down then explode upward, pushing through your heels.

 

  1. Help! My bum is too saggy.

    The solution to a saggy bottom is to target your glutes. Try the following 3 bum-lifting exercises at home – these require no equipment.

    Bum-Lifting Exercise #1: Hyperextension with leg curl
    Lie facedown on the floor with your arms extended above your head and knees together. Bend your knees and curl your heels toward your glutes, contracting your glutes. Lower your feet back toward the floor, raise your chest and shoulders up and hold for one count before returning to the start position. Do 15 repetitions.

    Bum-Lifting Exercise #2: Plank pull
    Get into a plank position with hands directly under your shoulders and feet spaced shoulder width apart. Contract your core, lift your left leg with flexed foot, then raise your heel up in a quick motion for 15 reps. Keep your core contracted throughout the exercise and back flat. Repeat with right leg.

    Bum-Lifting Exercise #3: Side-lying bicycle
    Lie on your right side with your elbow directly under your shoulder and legs stacked on top of each other. Bend your right knee back slightly. Lift your left leg about 6 inches into the air, then draw it forward to a 90 degree angle, keeping your foot flexed. Swing your leg back, pointing your toe and extending your lower back. Do 15 repetitions and then repeat with right leg.

  2. Help! My bum is too flat.

    In order to build a shapely behind you’ll need to head to the gym. The following 3 booty-building exercises will give your bum a serious shape-changing workout.

    Booty-Building Exercise #1: Dumbbell Squat
    Place your feet wider than shoulder width apart, and turn toes out. Hold a dumbbell in each hand at your sides. Inhale as you squat down, keeping your back straight and tummy pulled in. Exhale as you press up through your heels and return to a standing position. Do 15 repetitions.

    Booty-Building Exercise #2: Dumbbell Lunge
    Stand with feet together and a dumbbell in each hand at your sides. Inhale as you lunge forward, keeping your lunging knee directly over your ankle. Exhale as you push off with your lunging heel, and return to the starting position. Do 15 repetitions and repeat on the other leg.

    Booty-Building Exercise #3: Straight-legged Deadlift
    Stand with feet shoulder width apart, a dumbbell in each hand with palms facing your thighs. Inhale as you bend forward at the hips, keeping your back flat. Lower the dumbbells down until you feel a pull in your hamstrings. Keep the dumbbells close to your legs as you exhale and straighten your legs, focusing on contracting your glutes. Do 15 repetitions.

    Want to get your best booty as quickly as possible? Call 612-454-6409 or email office@altmanfitness.com now to get started on a unique fitness program that will get you on the fast track to your best booty ever.

Your Fitness and Fat Loss Guy,

Jay


Seven Exercises to Get the Most Out of Your 2016 Workout

The new year is right around the corner, and you’re making plans to finally achieve that beach body in 2016. The problem is, you’re kind of at a loss of where to start. There are literally thousands of exercises out there, and while you know eating well will help you, you really want to tone your body and finally get in shape.

If you’re tired of trying to determine what exercises you should do, read through the following seven simple exercises and give them a go!

 

Walking

You may take it for granted as you get from point A to point B every day, but walking is a complete body workout. In order to walk, your muscles must all work together to propel your body forward. When walking is done in a conscious manner, meaning you’re keeping your speed at a certain level and your form proper, you can burn a lot of calories!

Start your day with a quick 15- to 20-minute walk in the morning in 2016. You’ll feel much more awake and ready to conquer the day! If you can’t do a regular workout routine with weights or at a gym, just take a walk. Something is always better than nothing!

 

Push-Ups

Push-ups are also a fantastic full-body exercise. Although the main strain is on your chest and abs, if you’re actively engaging your muscles, you’ll feel it in your hip flexers, quads and even your shoulders.

There are a ton of variations of push-ups that will target different muscle groups. If you’re starting out, begin doing push-ups from your knees so you don’t strain your back too much if your core is not strong enough yet. As you progress and the exercise gets easier, begin to change up the type of push-up you do to keep those muscles guessing.

 

Squats

When in doubt, squat it down! Squats for some folks can be very intimidating, but they don’t have to be. Even if you’re just using your bodyweight, squats can literally transform your body. They activate your abdominals, hip flexers, quads, glutes, hamstrings and many more muscles to burn a ton of calories.

Whether you’re a pro at squats or a newbie, you’ll want to constantly be focused on your form with this exercise. Squats can cause injuries if you’re not careful in your form. Start out with no weight in 2016 if you’re new to them before piling up the 45s on the bar.

 

Interval Training

So you like to walk, but it gets kind of boring if you’re not in a scenic location. The good news is you can get your heart rate up just by doing some simple exercises. Interval Training focuses on doing two or more exercises which will require you to vary speeds.

An example would be doing 20 squats and then moving into 20 jumping jacks. High Intensity Interval Training (HIIT) is not for beginners, but with a few adjustments, you can do intervals at your level. Our staff at Altman Fitness is well-versed in interval training, so get in touch today!

 

Hip Extensions or Glute Bridges

If you’re looking for a great exercise for your glutes, hip flexers and back, the hip extension (or glute bridge) is the one you’re waiting for. When lying on the floor or with your upper back only on a bench and your feet firmly planted on the ground, you’ll engage your core, legs and glutes to force your feet into the floor, which lifts your butt off of the floor.

This exercise is great for anyone with lower back pain or for someone who wants to tone their glutes and thighs.

 

Superman

A sedentary lifestyle can wreak havoc on your back. Reverse the pain with a simple exercise you can do while lying down!

The superman exercise move is easy and can be modified for your skill level. Lie flat on your stomach and outstretch your arms above your head. Pretend someone is grabbing your arms and legs, pulling them away from one another, elongating your body.

When you’re ready, you can either lift your arms and chest, your feet and legs, or both up off of the ground. Hold for 10-20 seconds, and then release. Your goal should be to get your limbs as high up off the ground as you can. This exercise is perfect for your abs and back!

 

Pull-Ups

Pull-ups are no easy exercise, but they are so worth it! They’re a great upper body workout because they engage every muscle group above your waist.
If you’re not at the point where you can do a pull-up, that’s okay! Use resistance bands for assistance, or perform negative pull-ups or jump pull-ups. Just be careful how many you do when you’re first starting out! You can and will be very sore from these exercises.

If you’d like some guidance on what other exercises to try or if have any questions about form, give us a call at Altman Fitness! Our phone number is 612-454-6409.  We can help change your life and body from the inside out for your 2016 New Years resolution!


5 Foods to NEVER Eat

5 Foods to NEVER Eat

(…and 5 Healthy Substitutes)

The world of fitness and weight loss is often confusing, with contradictory information swirling about. I’m going to cut through the confusion and make things really simple for you.

Below is a list of 5 foods that you should never eat.

These foods will derail your fitness and weight loss efforts every single time.

In addition, I will suggest a healthy substitute for each of these off-limits foods.

By simply swapping out the items below you will quickly and effortlessly become healthier, leaner and fitter than you are today.

Do-Not-Eat #1: Anything Fried
Fried food is loaded with fat and calories while offering zero nutritional value. It’s a lose-lose! Sure, fries and chips TASTE good, but healthier items also taste good. Just say no to the deep fried items on your menu. You’ll be thinner, healthier and won’t have greasy fingers.man_eating_fried food

 

Try This #1: Broiled
If you simply must have a French fry, then make them at home in your oven. Use sweet potatoes, as these are a more complex carbohydrate. Cut into matchsticks, drizzle with a tablespoon of olive oil along with a dash of salt, then place in your oven on broil. Mix every 5 minutes until the fries are tender on the inside and crispy on the outside.

Roasted-Sweet-Potato-Fries

Do-Not-Eat #2: White Bread
White bread products have zero nutritional value and are quickly converted by your body into sugar. So you may as well eat a cupcake. Even breads that are technically wheat, but are as soft and smooth as white bread, should be avoided. Don’t be afraid to discard the bread from your sandwich or to push away that bread basket. Your waist will shrink and you’ll lose that bloated feeling that high carbohydrate meals give you.white-bread

Try This #2: Sprouted Grain Bread
If you must have bread, then stick with sprouted. Sprouted grain bread is a lot easier on your digestion and is packed full of nutrients. Two delicious brands are Food For Life’s Ezekiel bread, and Manna Organics. Sprouted grain breads are often kept in the freezer section since they don’t contain preservatives to prolong shelf life.sprouted grain bread

Do-Not-Eat #3: Creamy Salad Dressing

You were so good to order a salad, but then you ruined it by drenching the salad in fattening creamy dressing. Just a few tablespoons of creamy dressing contain more than 20 grams of fat and hundreds of calories.Creamy Salad Dressing

Try This #3: Vinegar Dressing
Salad dressing is meant to lend flavor to the salad, not fat and calories. Vinegar-based dressings pack amazing flavor in with minimal fat and calories. You can even mix your own dressing at home. Take high quality vinegar, fresh lemon juice, salt and pepper, your choice of dried herbs, and a bit of olive oil.skd240533sdc

Do-Not-Eat #4: White Rice
I’m sure by now you’ve heard that white rice is not a healthy choice. Just like white bread, white rice has zero nutritional value – other than calories. Fiber and vitamins have been removed and the glycemic load will quickly prime your body for storing fat.white rice brown rice

Try This #4: Brown Rice
Brown rice has three times the amount of fiber, more B vitamins as well as other nutrients, won’t sky rocket your blood, and will keep you feeling fuller for longer. That should be enough to convince you to swap your large pile of white rice out for a small pile of brown rice.

Do-Not-Eat #5: White Sugar
Sugar and high fructose corn syrup are the epitome of anti-fitness food. Nothing will destroy your progress, expand your waist and plummet your energy levels like sugar will. If you only take away one do-not-eat food from this article please let it be sugar.sugar is poison

Try This #5: Fruit
Don’t turn to artificial sweeteners to get your sweet fix, instead turn to nature’s wholesome source of sugar: fruit. Eat organic fruit that is seasonal and locally grown. Stay away from dried fruit and fruit juices, as these are high in simple calories.healthy-fruits

Eating right, along with challenging exercise, is the formula for a toned, lean body.  Stay healthy. 🙂

If you like this then you should check this out:  http://altmanfitness-old.com/end-food-temptation/


Did you know this about hugging???

Did you know this about hugging???

Did you know?…..

Why hugging is healthy for you

untitled-212Your body produces ample amounts of oxytocin during physical touch such as hugging. The neuropeptide oxytocin, decreases the level of stress hormone is, released by your pituitary gland, is a naturally occurring hormone in your body with incredibly powerful, health-giving properties. Oxytocin quite likely plays a role in why pet owners heal more quickly from illness, why couples live longer than singles, and why support groups work for people with addictions and chronic diseases.

A 10-second hug a day can reduce stress, lower risk of heart disease, boost your immune system, fight infections, fight fatigue and ease depression. This biochemical and physiological reaction in your body can significantly improve your health.

Hugging is an incredible way to not only bond with others but also boost your physical, and emotional, health. Even cuddling with your trusted pet may offer significant benefits to your heart and overall health.

Fun Facts about hugging:

  1. On average, people spend an hour a month hugging!
  2. A full-body hug stimulates your nervous system while decreasing feelings of loneliness, combating fear, increasing self-esteem, defusing tension, and showing appreciation.
  3. A quick hug has a near-immediate impact on health, lowering your heart rate and inducing a calming effect while also leading to a more upbeat mood!
  4. It’s a universal language!
  5. Human touch alone can reveal emotions including anger, fear, disgust, love, gratitude, and sympathy, with accuracy rates of up to 83 percent.

What are you waiting for…. go give a hug!

And if your not sure where to get one, we give out lots of hugs at Altman Fitness. Just give us a call to set up your 1 week of absolutely FREE classes 612-454-6409…. free hug included 🙂

 

 

 



2 ways you can avoid holiday weight gain (and a 'do anywhere' workout!)

2 ways you can avoid holiday weight gain (and a ‘do anywhere’ workout!)

Happy Holidays! Yes, we are right in the middle of the holiday season and once again it’s the shortest amount of time possible between Thanksgiving and Christmas. For me, hearing that immediately stresses me out and makes me start thinking about everything that needs to get done.  The house needs to get decorated, the cards need to get done (and addressed and sent!) , lots of gifts, shopping and people to remember , holiday parties and SO MUCH MORE! It’s really easy to get caught up in the season and forget about the #1 most important thing in your life- YOUR HEALTH.  I had a nice big reality check last week as I came down with the 24 hour stomach flu and literally could not get out of bed for an entire day.  That really puts into perspective that if you don’t take care of yourself and your health suffers you will never get anything done (which totally defeats the purpose!) So, I felt compelled to write a blog post about keeping your SELF , and your health, front of mind this holiday season. The two main components, because the are the easiest for YOU to control are Exercise and Nutrition.
First- lets talk exercise.  DO NOT SKIP THIS STEP! 🙂 Even if you think you are too busy- there is always time to fit in exercise. Even if you have only 10-15 min that day- do something.  Moving your body will immediately elevate your mood and release endorphins to help you better handle your day.  Also, exercise releases toxins and helps boost your immunity by keeping you strong.  I typically workout first thing in the morning just so I don’t have it looming over me all day long. But, that of course requires you to get to bed at a decent hour so you are fresh and ready to go early in the morning before work or kids get up.  Take a moment to think about your priorities and WHY you stay up late at night. Your exercise, and your health, is much more important than surfing the internet for deals, or watching your favorite show. Get to bed and start your day right!  If you just can’t make it work in the morning you can schedule it into your day- just like you would any other appointment.  Make a deal with yourself that if you don’t exercise you cant _______.  This might sound silly but I fill in that blank with “shower”.  If I didn’t workout in the morning I will tell myself that I can’t take a shower until I do exercise. Sometimes, that leaves me sitting at my desk at 2:30pm knowing my kids get off the bus in an hour and I have to take them to dance soon after.  If that’s a “rule” I made up for myself I better get my workout in so I can shower and don’t need to show up to their dance class still looking like I just rolled out of bed!   For you it might be ” I can’t watch TV until I’ve worked out”  or “I can’t look at Facebook, or send any texts until I’ve workout today”.  You get the point- something that is your rule to make sure you move your body each day.   Doesn’t even matter how long you workout. Typically you should aim for 3-4 really good sweat sessions per week of about 30-45 min.  But if you only have 10 min today- go walk up a bunch of stairs in the stairwell of your office or do a quick little body weight workout like this:
10 jumping jacks
10 push ups
10 star jumps (touch toes and then jump up as high as you can-reaching for the stars )
10 mountain climbers (each leg)
10 tricep dips on a chair
10 reverse lunges (each leg)
10 body weight squats
Hold Plank for 1 min (spiderman legs are optional)
10 Burpees
Rest 1 min
Repeat as many times as you can in either 10, 15, 20 or up to 45 min if you have the time today!
Ok, now that you are ready to commit to fitting in exercise on most days and you see how easy it can be- let’s get to the next part
NUTRITION!
Yes, I said Nutrition on purpose and not DIET.  Its pretty clear that this is the time of year where most people let their diet go out the window and for the average American people gain between 5-8 lbs in the 4 week period. CRAZY!  Don’t let this happen to you. It’s not good for your health- mental or physical. First of all, since you are NOT going to be skipping your workouts each day you already have part of the equation.  Now, of course during this time of year you are just naturally going to be around more food and lots of it is high calorie, comfort food that brings up thoughts of family and tradition. Your key here is to be Prepared & Present.  What I mean by being prepared is to think in advance what social events you have on your calendar and make up for those indulgences in advance by eating much better the rest of your meals. For example, this week we have a lot of things going on and it’s very atypical but we will be eating out or at parties 4 out of the 7 days this week. I prepare for this by making sure that my lunches and breakfasts this week are light, healthy and prepared at home.  This allows me a bit of extra wiggle room to try some things at dinners, or enjoy a glass of wine and not feel like I’ve overeaten for the day. The second key is to be Present. What I mean by this is to NEVER mindlessly ‘graze’ at a party.  Make a real conscious effort to focus on the foods you LOVE and go ahead and have a couple bites of those. If you don’t LOVE it then don’t waste your calories on it!  For me, things like veggie dip or a fried egg roll or cheeses are things I can easily pass up so I can save calories for a few bites of things I truly want to try. This is usually an option on the dessert table. Going into a party and knowing that you are showing up and being present and aware of how much you are eating and what foods you are choosing will make you feel IN CONTROL of your choices and the conscious choice to not gain weight during the holidays. Now to the NUTRITION part.  It’s no secret that not all food is created equal which is why it’s important to take  a closer look into what foods you are choosing.  I don’t expect that when you are dining out or attending holiday parties that the food at those events are going to be the most nutritious. Aim to get in as many vegetables and good quality proteins and fats while you are in charge of what you eat. When you load your plates with fried, high fat sugary foods you won’t feel good, sleep good or look good! If you love those foods, a couple bites go a long way and then stop- telling yourself to search for nutrition in what your eating so your body can feel nourished and boost your immunity.
A couple really easy things you can implement immediately at your next event:
  • If you are going to have a drink stay away from high calorie mixed drinks and go for either a glass of wine or a vodka with soda water and lime.
  • Fill your plate with raw veggies to snack on instead of chips/crackers/ breads
  • Chew gum when going into the party so you don’t feel the need to graze until dinner time
  • Don’t arrive to the party starving. Have a light snack before you go- only like 150 calories to help hold you over
  • Take a small plate and look at everything offered before making any decisions on what to get. Rank in your head which things are “worth it” and what things you could easily pass up.
  • Savor each bite!  (meaning- don’t miss how the food really tastes b/c you are talking or thinking of something else- be aware)

Now that you have the tools- Here’s to a physically strong , mentally prepared and HEALTHY holiday season!

Kelly

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The Top 7 Reasons to Exercise

The Top 7 Reasons to Exercise

Why do you exercise?  I know for me it’s so I feel and look how I want so that I can stay young and healthy for Kelly (my wife) and 3 kids. Here are the top 7 reasons to exercise:

Reason #1: To Melt Fat Away

The most coveted side effect of exercise is, of course, fat burn. The combination of a challenging exercise routine and a balanced meal plan is the best known way to lose fat. Here’s what losing fat feels like:

  • Your pants become loose
  • People around you begin to say that you look great
  • A glance at yourself in the mirror makes you smile
  • Your energy levels soar
  • You feel amazing

Reason #2: To Alleviate Pain

Regular exercise is a great way to alleviate chronic muscle and joint pain. Persistent back pain can be lessened by strengthening your core, and you’ll protect yourself against injury. It amazes people when the chronic pain that they’ve lived with for years begins to fade after starting a regular exercise program.

Reason #3: To Increase Lean Tissue

More muscle is good for many reasons. You see, muscle requires many more calories each day than fatty tissue. In fact, one pound of muscle burns 30-50 calories each day at rest – compared to a measly 9 calories per pound of fat.

When you exercise your body composition will change to contain more lean tissue, thus resulting in extra calories burned while you sleep. What could be better than that?

Reason #4: To Stay Young

Tim D. Spector, a professor of genetic epidemiology at King’s College in London, led a study on the effects of exercise on aging. The results were astounding. They found that exercise appears to slow the shriveling of the protective tips on bundles of genes inside cells (called telomeres), which means a slowing of the aging process.

“These data suggest that the act of exercising may actually protect the body against the aging process,” said Spector.

Here’s the study in a nutshell:

  • Telomeres cap the ends of chromosomes and every time a cell divides, the telomeres get shorter.
  • Once a telomere gets too short, that cell can no longer divide.
  • Aging occurs as more and more cells reach the end of their telomeres and die. This results in weakened muscles, skin wrinkles, loss of eyesight and hearing, organ failure and slowed metal functioning.
  • The study analyzed the telomeres from the white bloods cells of twins over a 10-year period. Telomere length was used as a marker for the rate of biological aging.
  • It was found that the length of telomeres was directly related to that twin’s activity level. “There was a gradient,” Spector said. “As the amount of exercise increased, the telomere length increased.”
  • People who did 100 minutes of weekly exercise had telomeres that looked like those from someone about 5-6 years younger than those who did 16 minutes of exercise each week.
  • People who did 3 hours of vigorous exercise each week had telomeres that looked like those from someone about 9 years younger.

Reason #5: To Prevent or Control Type 2 Diabetes

Regular exercise helps to stabilize blood sugar levels. This is something that people with type 2 diabetes, or at risk for type 2 diabete, gain substantial benefits from.

Exercise improves the body’s use of insulin, and the related weight loss improves insulin sensitivity. Of course patients with type 2 diabetes need to get guidelines from their doctor before starting an exercise program.

Reason #6: To Lower Blood Pressure and Cholesterol Levels

Exercise has shown to lower blood pressure and cholesterol levels for these two reasons:

  • Weak Heart Muscles pump little blood with lots of effort. By exercising you strengthen your heart muscles and train them to pump more blood with less effort. The stronger your heart is the less pressure will be exerted on your arteries.
  • Exercise Increases HDL levels in some people – this means a decrease in your risk for heart disease. Other heart disease risk factors such as weight, diabetes and high blood pressure all show improvement with regular exercise.

Reason #7: To Feel Great

The first thing that clients tell me after starting an exercise program is how much better they feel.

Most didn’t even realize how bad they felt. It is easy to get used to feeling sluggish, achy and unmotivated.

Exercise boosts your energy levels and makes you feel amazing.

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 612-454-6409 or email today to get started on a program that will take the guesswork out of fitness and to set your results on fire.

What are you waiting for? Lace up your shoes and get moving!

Your fitness and fat loss guy,

Jay

 


The End of Food Temptation

The End of Food Temptation

cheat-foods

You start each morning with the promise to be “good” today.

You’ll refuse the baked goods at the office. You’ll speed past that fast food place at lunch. You’ll turn a blind eye to the vending machine in the mid-afternoon. And you’ll pass on the ice cream after dinner.

But… you hadn’t counted on the fact that a box of your favorite donuts would be sitting in the break room. Or that co-workers would invite you to join them for fast food place at lunch. Or that Girl Scouts would come through the office after school with boxes of thin mints. Or that your special someone would come home with a pint of Coffee Heath Bar Crunch.

And as you get into bed each night you tell yourself that tomorrow will be different.

Tomorrow you will conquer temptation.

But tomorrow comes with its own set of special circumstances and temptation gets the best of you once again.

Why Does Temptation Always Win?

We live in society where food temptations are everywhere.

  • Walk through a store and you’ll see the unhealthy food items displayed front and center.
  • Turn on the TV and you’ll be assaulted with commercials for fattening foods.
  • Open a magazine and you’ll notice glossy pin-ups of sugary snacks.
  • Go down the street and you’ll have restaurant signs clamoring for your attention.

In addition to the abundance of tempting edibles, you also have deeply ingrained positive associations with indulging.

  • You treat tempting food as a reward.
  • You turn to tempting food for comfort.
  • You rely on tempting food as stress relief.
  • You allow tempting food to become a habit.

It’s Your Turn to Win

Temptation doesn’t need to have the upper hand on you anymore. It’s time to fight back using your most powerful asset: your brain.

Your mind is an amazing thing. Once it is made up about something it is nearly impossible to change it.

A Matter of Perspective

Imagine for a moment that you’re peacefully floating down a river in an inner tube. The sun is out, the birds are chirping, and you are having a wonderful time. You feel great about the river because it is making you feel good.

Now imagine that you are in a plane flying over the river. Your eye is immediately drawn to an enormous rocky waterfall. You look up the river and just around the bend is a person floating in an inner tube, having a wonderful time, headed straight for the treacherous falls.

Do you think that after your plane ride you’d be happy to get an inner tube and float down the river? Of course you wouldn’t. You’ve seen that the river spells disaster.

You now have a negative association (watery death) with the river rather than your initial positive association (relaxing fun).

Overcoming temptation is all about building negative associations in place of existing positive ones. Use the 2 steps below to harness the power of your mind to become stronger than any temptation.

Step One: Create a Strong Negative Association with all the BAD STUFF

  • If cookies and chips and burgers are put on a pedestal in your mind as your favorite things to eat, then you will always eat unhealthy and will continue to gain weight.
  • What do you dislike about tempting food?
    • It makes you unhealthy.
    • It causes weight gain.
    • It drains your energy.
    • It kills your confidence.
    • It degrades your quality of life.
    • It hurts your love life.
  • Every time that you encounter tempting food items focus on your list of negatives. It’s time to kick those cookies off the pedestal and to put something healthy in its place.

Step Two: Create a Strong Positive Association with all the GOOD STUFF

  • Now that your mental pedestal has been cleared, put healthy food items on it. Juicy fresh fruit, crispy vegetables and savory lean meats are a great place to start.
  • What do you love about healthy food?
    • It makes you healthy.
    • It causes weight loss.
    • It boosts your energy.
    • It builds your confidence.
    • It improves your quality of life.
    • It enhances your love life.
  • Immerse yourself into the world of healthy food. Browse the aisles of a natural food store. Walk through a farmer’s market. Bring healthy snacks to work. Clear your kitchen of anything unhealthy.

Using the technique above, you will soon find that healthy food is your favorite food.

And temptation will become a thing of your past.

If you want a done for you eating system so you can finally look and feel how you want to then sign up for the 28 Day Fat Loss Formula right now.

The 28 Day Fat Loss Formula diet is completely rooted in time tested science and has a set of rules that must be followed to give you the results that you want. Rule 1: Know how many calories you need. As part of the 28 Day Fat Loss Formula you will learn this number. Rule 2: Follow the menu plan that is laid out for you in the plan. Rule 3: Eat every 3-4 hours (no exeptions) Rule 4: No Processed Foods Rules 5, 6, and 7 are secret and you will learn them when you buy the 28 Fat Loss Formula.

Eating this diet will regulate your blood sugar, balance your hormones and maximize your energy to produce big time fat burning and help you to build muscle so you look amazing.

Go here to sign up now:  http://altmanfitness.com/28-day-fat-loss-formula/

Your Fitness and Fat Loss Guy

Jay





Have you ever tried this?

Hey

Have you ever tried pilates for exercise?  Have you ever wondered about it.  Some say that it is easy.  Let me tell you that when you do pilates correctly and as prescribed by my friend Sylvia…

Pilates, is not EASY!

Sylvia, take it away…

It’s true Pilates is a tough workout and THE very best to for getting a tight sexy core.

However, as I mentioned above it’s a challenging workout, sort of a love to hate but can’t wait to do again sort of workout.

The muscles work and burn out to fatigue FAST!

We all know a strong core is important but what I do want to clarify is that doing hundreds of sit-ups wont target the deep abdominals muscles the way Pilates moves does.

Core strength is the key to a strong body, it targets the intricate muscles that surrounds and protects the low back, spine, pelvis and hips.  By keeping your body in alignment the movements are challenging forcing the body to move fluidly and with control.

Not to mention reduced risk of injuries, body weight Pilates targets the deepest layer of the abdominals, the transverse abdominals, when it’s weak the body compensates by making the low back work over time.

Take your fitness workouts to the next level and add in the body weight core exercises and you’ll surprise yourself on how quickly your body will change not only in slimming down the midsection but in leaning the body down to a tight fit physique.

Let me tell you a little story about Tim.

Tim is a hardcore fitness fanatic, he is in the gym four times a week, spends his weekends dirt bike riding and has broken over 14 bones in his body, and by the way is 47-years-old.

His wife challenged him to try something new, a different style of exercises, Pilates, he chuckled and said sure how bad can it be.

Well, Tim isn’t chuckling anymore!  Within 3 minutes of the Body Weight Pilates exercises he was sweating and muscles were firing and burning to the point of fatigue.

He dropped 10 pounds in 2 weeks without trying and his strength training workouts are now even better. He is now addicted in a good way to the Pilates system, a full body workout that targets every single muscle in the body, all without using NO equipment.

Now how can a fit 47 year old be sweating and apologizing to his wife for making fun of her Pilates workout…

You can see for yourself, I asked my friend Justin to help me demonstrate this move, he is a L1 Crossfit Coach and a former Pro baseball player, watch him really feel the burn…Give this quick exercise a try…

Exercises just like the one you watched in the video above are from the Body weight Pilates System, these movements requires the whole body to move together for defined muscle definition and a strong core.

You are gaining flexibility in the tightest parts of the body, the hamstrings, low back and hip flexors without even realizing it.

Here’s the best part, you can easily add in Pilates to your already existing workouts at home or in the gym.  No one will know you are doing Pilates unless they are up to date as you are with knowing what to do in getting a strong midsection.

The workouts are fun and don’t require any equipment or hours out of your day.  Easily plug in the exercises for a full body experience that will have you feeling every single muscle and quickly fatigue the muscle.

You may find it hard to believe but the body weight Pilates moves will literally have you sweating and feeling your core in less than 3 minutes just like Tim and Justin did. This system has over 53 different workouts to target every muscle in the body.

An overall improved physical performance and endurance from practicing Pilates and adding a variation of the body weight Pilates exercises to your regular routine. The results and increased performance of daily activities greatly improve.

For more workouts and exercises head over to…

==> Body Weight Pilates

Get more out of your workouts and challenge yourself to increase your performance in and out of the gym or on your days off head over to Body Weight Pilates for more body weight works.

Enjoy and have fun!

Sylvia Favela, author of “Body Weight Pilates
For additional tips and resources visit Sylvia’s blog at www.360PilatesWorkout.com

Happy Holidays

Your Fitness and Fat Loss Guy

Jay Altman

P.S.  Heading to Chicago and Indiana in three more days to see our family!  Can’t wait.  🙂

P.S.S.  Go here Body Weight Pilates to check out Sylvia’s Pilates Program.