Blueberry Banana Protein Smoothie
3/4 cup frozen blueberries
3 frozen bananas
1 cup organic milk
2 cups yogurt
3 tsp vanlla
1 TBS honey
Put all ingredients into the blender and blend until smooth. Taste and adjust for sweetness. Pour into a glass and enjoy!
Most people wait around for motivation to strike them like a lightning bolt.
Well, I’ve got news: motivation isn’t something that happens to you—it’s something that you create for yourself. If you don’t feel motivated to achieve your goals, it is likely due to mental roadblocks that hold you hostage.
Read the following 21 Mindset Tips and prepare your mind for success.
- Success comes first in the mind, so visualize yourself accomplishing your goals.
- Remember, you are the only person who can hold you back.
- Forgive yourself and love yourself despite past failures.
- Decide what is important in your life and focus on that.
- Conquer each negative thought the moment it enters your mind, when it is weakest.
- Give up the idea that things won’t go right unless you worry about them.
- If you bring the body of your dreams to the point of resolve, then you’ll soon be living in it.
- Look towards your future. If you believe the best is yet to come then it will be.
- You become what you think about most.
- The margin between success and failure is very small and easily bridged by determination.
- Start your day by accomplishing your hardest task first.
- Set small attainable goals, rather than one monumental goal.
- Convince yourself that exercise is fun, and it will be.
- Know your big reason why.
- Create a motivating play list of songs to use as the sound track to your workout sessions.
- Every decision you make leads you either closer toward achieving your goal or farther from it.
- If you think you’re a fat person, then you’ll stay fat.
- If you think you’re fit, then you soon will be.
- Once you’ve set your goal, your attitude either pushes you toward accomplishment or failure.
- If you don’t know exactly where you want to go, you will likely end up someplace else.
- You can have the body of your dreams, but first you must give up the belief that you can’t.
You can only have two things in life: excuses or results.
Your Fitness and Fat Loss Guy,
You’re not as alone as you may feel. It definitely does not happen to everyone, but it’s not even close to abnormal.
It can happen to anyone. From someone that has worked out their whole life and competing for miss minnesota, to the beginner that has made a commitment for themselves to pick up the healthy hobby.
Exercise releases endorphins that interact with serotonin and dopamine (mood impactors). This creates an environment in our body/mind that allows for us to have heightened emotional experiences.
With my experience in mental health and Life Coaching I appreciate and respect anyone that has gone through this or is going through this. It’s a moment of vulnerability that so much can be gained from. Every individual is different and there are many causes, so I will not get into any clinical language. Here are the straight forward pros and cons.
-U of M study found that it increases the mood of roughly 90% of those that go through it.
-It releases a hormone called prolactin which helps lower cholesterol, lower blood pressure, and boosts the immune system.
-You get the option to explore yourself/get to know yourself better and enhance your quality of life
The only way for a negative to happen is if you take an unhealthy mindset to the healthy external display of emotions you are having. If this is you, know that if it is nothing you even the slightest, that there are multiple people that are nearby that would love to help you. In fact, I believe you are taking away a valuable experience from the person you do not tell. My rational? Search your memory. Find any time that you helped someone with something you knew was important to them. How good did you feel to help them? You are stealing that moment from them.
For most, talking to someone about it that genuinely cares and listens helps. A conversation with a trained Coach can even further enhance the benefits of the emotional workout. If this is you call 612-454-6409 or email us at email@example.com to set an appointment with one of our trained staff.
William Sather, Certified Life Coach
Mini frittatas are a fantastic, high protein meal that is quick to whip up and throw into the oven. This recipe calls for smoked salmon to be whisked into the egg mixture, however feel free to use any cooked meat that you have on hand, as well as any chopped veggies you might have on hand. Enjoy for breakfast, lunch or dinner!
Here’s what you need…
- 1 Tablespoon olive oil
- ¼ cup diced shallots
- ½ teaspoon sea salt
- ⅛teaspoon black pepper
- 4 oz smoked salmon, cut into ¼ inch pieces
- 6 eggs
- 8 egg whites
- ¼ cup coconut cream or Greek yogurt
- 2 Tablespoons minced chives, divided
- Preheat the oven to 325 degrees F. Lightly grease 6 (8oz) ramekins with olive oil and place on a rimmed baking sheet.
- In a medium skillet add the olive oil, shallots, sea salt and black pepper over medium heat for 4 minutes. Add the smoked salmon and cook for 2 minutes. Remove from heat.
- Divide the salmon mixture between the 6 ramekins.
- In a large bowl combine the eggs, egg whites, coconut cream and half of the chives. Whisk until fully blended. Divide the egg mixture between the 6 ramekins.
- Bake for 35 minutes, or until fully set. Garnish with the remaining chives. Enjoy!
Nutritional Analysis: One serving equals: 156 calories, 10g fat, 642mg sodium, 2g carbohydrate, 1g fiber, and 15g protein
It’s important to have go-to healthy desserts to turn to when your sweet tooth strikes. Treats like this Frozen Dessert Bark will keep you from making regrettable food choices even in the face of ice cream cravings. Enjoy this sweet treat without guilt!
Here’s what you need…
- 2 cups unsweetened, Greek yogurt
- 1 teaspoon honey
- 10 drops liquid stevia
- 1/8 teaspoon almond extract
- 3 Tablespoons stevia-sweetened mini chocolate chips, divided
- 5 fresh strawberries, halved and sliced
- 2 Tablespoons unsweetened coconut flakes
- Find a tray that fits in your freezer and line it with parchment paper.
- In a medium bowl mix the yogurt, honey, stevia, almond extract and 1 Tablespoon of the chocolate chips.
- Spread the mixture over the prepared pan to ½ inch thick. Sprinkle with the sliced strawberries, coconut flakes and remaining chocolate chips. Place in the freezer for 3 hours, until completely frozen.
- Remove from the freezer and use a knife to break the dessert bark into pieces. Store in an airtight bag in the freezer. Enjoy!
Nutritional Analysis: One serving equals: 87 calories, 3g fat, 25mg sodium, 7g carbohydrate, 1g fiber, and 8g protein
Here’s a quick vegetarian stir-fry recipe that’s perfect for a fiber-filled, meatless meal. There’s no need to serve this stir-fry over a pile of traditional rice – simply add extra veggies or shredded cauliflower. Enjoy!
Here’s what you need…
- 1 (12oz) package extra-firm tofu, drained and cut into ½ inch cubes
- 1 Tablespoon coconut flour
- ¼ cup finely chopped peanuts, or almonds
- 1 Tablespoon sesame seeds
- 1 teaspoon crushed fresh ginger
- pinch of crushed red pepper
- 1 Tablespoon olive oil
- 1 (16oz) bag frozen stir-fry vegetables, thawed
- ½ cup stir-fry sauce
- 2 scallions, thinly sliced
- Lightly coat the cubed tofu with coconut flour. In a medium bowl, combine 2 Tablespoons of the peanuts, the sesame seeds, ginger and red pepper. Add the tofu and toss gently.
- Heat the olive oil in a large skillet over high heat. Add the tofu mixture and cook for 4 minutes, stirring gently, until the sesame seeds are toasted and the tofu begins to turn golden.
- Remove the tofu from the skillet – set aside. Add the frozen vegetables and cook, stirring often for 4 minutes, until heated through. Add the stir-fry sauce and cook until the mixture is bubbly. Mix in the tofu. Top with the remaining peanuts and sliced scallions. Serve hot. Enjoy!
Nutritional Analysis: One serving equals: 229 calories, 9g fat, 490mg sodium, 16g carbohydrate, 5g fiber, and 13g protein
If you haven’t yet added frittatas to your dinner rotation then here’s the perfect recipe to start with. While this recipe calls for kale and tomatoes, frittatas can be made with whatever vegetables and meat you have on hand, simply chopped and thrown in to the egg mixture. It’s a great way to eat low carb and high protein. Enjoy!
Here’s what you need…
- 6 eggs
- 4 egg whites
- ¾ teaspoon sea salt
- ½ teaspoon black pepper
- 3 Tablespoons nutritional yeast
- ½ teaspoon dried oregano
- 1 teaspoon olive oil
- 2 cups kale, destemmed and chopped
- 1 cup cherry tomatoes, halved
- Preheat the oven to 375 degrees F.
- In a large bowl whisk the eggs, egg whites, sea salt, black pepper, nutritional yeast and oregano.
- Coat an 8-inch oven-safe skillet with the olive oil. Place over medium heat and add the kale and tomatoes. Cook for 4 minutes, until soft. Swirl in the egg mixture then remove from heat.
- Transfer the skillet to the oven and bake until set, about 20 minutes. Slice into wedges and serve. Enjoy!
Nutritional Analysis: One serving equals: 116 calories, 5g fat, 323mg sodium, 6g carbohydrate, 2g fiber, and 12g protein
Here’s a recipe for the perfect on-the-go energy food. Ham, broccoli and an egg combine for a tasty snack that’s packed with protein and fiber. Make a dozen and enjoy throughout your week.
Here’s what you need…
- 1 teaspoon olive oil
- 1 clove garlic, minced
- ½ yellow onion, chopped
- 12 slices of nitrate free ham
- 1 cup broccoli, steamed and chopped
- ¼ cup shredded cheddar cheese
- dash of salt and pepper
- 12 eggs
- Preheat oven to 350 degrees F. Lightly spray a muffin pan with nonstick cooking spray. Set aside.
- In a medium sized skillet, heat the olive oil over medium heat. Add the garlic and onions. Cook until tender.
- Add the steamed broccoli, cheese, salt and pepper. Mix until fully combined. Remove from heat.
- Using kitchen scissors, make a slice to the center of each piece of ham, then fold into a cone shape in each muffin cup. Fill halfway with the broccoli mixture.
- Crack an egg into each ham cup. Bake for 16-20 minutes, or until the edges of the ham are crispy.
Nutritional Analysis: One serving equals: 135 calories, 8g fat, 437mg sodium, 2g carbohydrate, 1g fiber, and 12g protein.
Salmon, broccoli and egg whites combine for the perfect protein-packed breakfast. Add a side of avocado for healthy fats and a serving of fruit for a delicious start to your day.
Here’s what you need…
- 1 teaspoon olive oil
- 1 cup fresh broccoli, cut into small pieces
- 5 egg whites
- 8oz grilled or smoked salmon, separated into small pieces
- dash of salt and pepper
- In a skillet warm the olive oil over medium heat. Add the broccoli, cover and cook for about 5 minutes until tender.
- In a small bowl combine the egg whites, salmon, salt and pepper. Mix well. Add to the skillet.
- Cook until egg whites are set, flipping at least once.
Nutritional Analysis: One serving equals: 225 calories, 7g fat, 557mg sodium, 6.5g carbohydrate, 1g fiber, and 33g protein.
This recipe meets all the requirements for a healthy dinner. By baking the chicken and using cauliflower for rice, this recipe has half of the calories and 80% less fat than a traditional stir fried chicken meal.
Here’s what you need…
- 1 head cauliflower
- ¼ cup coconut aminos
- ¼ cup mirin (sweet rice wine)
- 1 Tablespoon coconut nectar
- 1 Tablespoon apple cider vinegar
- 2 Tablespoons organic chicken broth
- 3 teaspoons sesame oil, divided
- 1 pound skinless, boneless chicken breasts
- 8 ounces snow peas, halved lengthwise diagonally
- 1 bunch green onions, cut into 1-inch pieces
- Wash cauliflower, discard the leaves, and chop into small pieces. Grate the pieces with a food processor. In a large skillet heat the coconut oil over medium. Add the shredded cauliflower. Sauté for about 5 minutes, until tender. Season with salt and pepper. Serve as you would traditional rice.
- Combine coconut aminos, mirin, coconut nectar, apple cider vinegar and chicken broth in a small saucepan; bring to a boil. Reduce heat; simmer 3 minutes. Remove from heat.
- Heat a large nonstick skillet or wok over medium-high heat. Add 2 teaspoons toasted sesame oil to pan; swirl to coat. Add chicken breasts to pan; cook 3 minutes on each side or until browned. Transfer to a cutting board; cool slightly. Cut into 1-inch slices.
- Return pan to medium-high heat; add remaining 1teaspoon toasted sesame oil to pan. Add snow peas and onions; sauté 2 minutes. Add coconut amino mixture and chicken to pan; cook 2 minutes or until liquid is syrupy and chicken is thoroughly heated, stirring frequently. Place 1 cup rice in each of 4 shallow bowls; top each serving with 1 cup chicken mixture.
Nutritional Analysis: One serving equals: 256 calories, 6g fat, 621mg sodium, 25g carbohydrate, 6g fiber, and 28g protein.
This quick and simple salad is a delicious solution to the age-old question, “What’s for dinner?” It’s filled with wholesome ingredients, protein and fiber to enhance your hard-earned fitness results.
Here’s what you need…
For the salad:
- 2 cooked chicken breasts, chopped
- ½ cup cherry tomatoes, quartered
- 1 Tablespoon red onion, minced
- ½ cup cucumber, chopped
- 4 cups romaine lettuce, chopped
- 4 strips, cooked nitrate-free bacon, chopped
- 1 avocado, chopped
For the dressing:
- ⅛ cup olive oil
- 2 Tablespoons lemon juice
- 1 packet stevia
- 1 teaspoon crushed garlic
- 1 teaspoon Dijon mustard
- Combine all of the salad ingredients in a large salad bowl. Mix to combine.
- Combine all of the dressing ingredients in a small bowl. Drizzle over the salad and serve.
Nutritional Analysis: One serving equals: 218 calories, 12g fat, 189mg sodium, 5g carbohydrate, 4g fiber, and 22g protein
Here’s a simple (yet delicious!) dinner recipe that is quick enough to throw together on a busy weeknight. It’s filled with healthy protein and fiber, without any pesky and fattening simple carbs. Top your Lemongrass Chicken Lettuce Wraps with a little salsa and chow down!
Here’s what you need…
For the Lemongrass Dressing:
- 3 Tablespoons orange juice
- 1 Tablespoon lemon juice
- 1 Tablespoon coconut aminos
- 1 Tablespoon sesame oil
- 1 serrano pepper, seeded and minced
- 1 Tablespoon lemongrass, minced
- 1 teaspoon ginger, grated
For the Chicken Lettuce Wraps
- sea salt
- 1 lb boneless, skinless chicken tenders
- 2 heads romaine lettuce
- fresh chives, for garnish
- In a large bowl, combine the orange juice, lemon juice, coconut aminos, sesame oil, Serrano pepper, lemongrass and ginger. Mix.
- Fill a pot with water and bring to a boil. Add a sprinkle of salt and the chicken tenders. Cook for 5 to 7 minutes, until the chicken is tender. Drain the chicken and shred directly into the bowl and toss with the lemongrass dressing.
- Serve the chicken on romaine lettuce leaves and garnish with chives. Enjoy!
Nutritional Analysis: One serving equals: 277 calories, 12g fat, 108mg sodium, 6g carbohydrate, 2g fiber, and 34g protein
Last week I let you all know about my diagnosis with Lymes and what a struggle it has been. Wednesday, I saw an infectious disease Dr. (Dr. Curry love him!) Dr Curry helped to clear some things up about Lymes disease.
I discovered I have more then likely had Lymes since last year and recovery can take 6 months to a year.
I mentioned in the last blog some of the symptoms I have been having over the last 6 months:
Fatigue, muscle pain, joint pain, headaches, restless sleep, hair loss, inflamed feeling all over my body, along with a host of other things that may or may not be related.
The fatigue and pain have been the hardest to deal with but what has really really ranked up there is the 24 lbs I have gained between January and March and have stayed.
So this was of course one of my top 3 questions for Dr. Curry….
There’s not a lot of documentation about gaining weight with Lymes disease …..or at least so I thought until I talked with Dr. Curry and he explained why and then encouraged me to do even more research on it, and even gave me a case study and places to look.
According to the Biotoxin Pathway, biotoxins from Lyme disease produce inflammatory cytokines. These cytokines bind to the leptin receptor in the hypothalamus. This blockage disrupts how leptin is able to regulate weight. Patients with elevated toxins often have difficultly losing weight. However, there are a subset of patients
that have the opposite problem of not being able to gain weight. Meaning you could really go either way, people with Lymes lose weight or gain weight depending on how the hormones react and your toxin level.
This blockage also interferes with the process of producing alpha melanocyte stimulating hormone (MSH). MSH is a master controlling hormone which also becomes depleted. Lower MSH disrupts a whole host of hormones, inflammatory compounds, and chemicals that regulate insulin resistance. When this entire cycle is disrupted, regular weight management strategies don’t work. Hence why, even though I have been eating a diet of whole healthy foods with an appropriate calorie intake and exercise, I can’t lose the weight.
Here is a case study:
Lorna did aerobics and ate a dairy-free, sugar-free, and wheat-free diet. Not matter what exercise or diet she tried, she couldn’t lose any of the extra thirty pounds she gained after getting Lyme disease and a Mycoplasma infection. The toxins from these infections stimulate the production of inflammatory cytokines that can block her leptin receptors, which could result in retaining extra weight.
30 lbs! Thirty pounds is typical weight gain for people who experience Lymes. (again it can go the other way). And Let’s be honest here, I did not spend the last 4 years of my life working my ass of to gain 30 pounds. So you can be sure that I am going to do everything in my power to figure out a way to get these nasty little buggers and toxins out of my system so that my hormones and my body begins to do what it is suppose to do again.
What I have discovered is even though my brain desires a more fit body, my subconscious brain is on board… my physical body screams NO! Every morning between 3-4am my body wakes me in pain. It hurts to roll over and move to a new somewhat comfortable position. When I do climb out of bed my body screams NO. But I know it’s important to get moving. Gene and I have been walking in the mornings on the weekend. You would think a nice 40 min walk would feel good on my body. Unfortunately it does not. My knees and my back hurt, my leg muscles get tight and all I want to do is sit… but that is wors
e because when I try to get up to move my body stiffens. But I know walking is important and imperative to healing my body.
I’ve had this unique ability since I played sports in high school to mentally block pain. No, not all pain. I could never have surgery without something for pain but what most people consider a good amount of pain I am able to mentally block and go about my day. I believe I have gotten so good that 99% of the people around me would never know I have pain or if they do how much pain I really am in. It’s when the pain reaches a point that it’s too hard to block anymore and it consumes me. Then my focus changes and it’s hard to get the pain signal out of my head which then brings in stinkin thinking and a whole snowball effect happens.
WHO wants that? Not me! So that’s why I am focusing on the
things that I am doing and can do.
I currently still can work, a lot of people end up not being able to work. I currently am tolerating my medication and will be on it for another 14 days for a total of about 6 weeks. A lot of people have reactions and have to change medications after a few weeks. I currently workout and exercise as often as I can when the pain does not overwhelm me. I eat whole foods and focus on foods to decrease inflammation, improve my gut health, keep my immunity up and give me energy. I go to bed on time and get as much sleep as I can along with a nap when my body tells me I require it and drink lots and lots of water!
I find it interesting how many people don’t say a whole lot about what they are facing until much later. Like singer Averil Lavigne who was bedridden for 6 months with Lymes disease or actor Kris Kristofferson being diagnosed with early onset of Alzheimer only to discover it was Lymes. And then I have people that have sa
id that they were diagnosed had a rash, felt like the flu, took the medication and feel fine. There is such a wide range of symptoms and recovery when it comes to Lymes disease, the most important thing to note is that it’s really important to be an advocate for yourself and get treated right away.
I want to say how grateful I am to have such
a wonderful husband who has been my rock, a handful of really wonderful friends and family who support me. So many friends at the gym who have stopped to cheer me on, thank me for coming out about what I have been facing and even meeting with those who are not necessarily going through Lymes but a health Crisis.
“you’ve got one life, one chance at it. And what you do with it is up to you”
Jay and Kelly wanted me to share a bit of my recent journey. I have been hesitant mostly because when I go through something, I like to wait to have all the facts and learn how to overcome before I share anything.
Well, I’m in the process of learning so bear with me.
Over the last 6 months I just have not felt myself. If you were to ask me exactly what was wrong I would probably tell you a bunch of little things that would come and go.
Sleep issues, weight gain, hair loss, resting head tremors, brain fog, extreme fatigue like the kind where you just have to take a nap or the feeling when you wake up you just need to go back to bed. Joint pain, muscle pain, poor thinking like things you would not necessarily think or a way I might act, depression: mostly I attribute this to not knowing what was going on. Bouts of anxiety, light headed, back pain and just in general pain that would creep in different places. I felt inflamed all over my body.
I started noticing more of the physical issues the end of January. I would say things like: I’m just so tired, I don’t feel like workout today but I’m going to anyway. I remember sitting in a movie with Riley and during the previews I started having a sever panic attack for no reason. Never had this happen before.
I eat really very well. The only change I made starting in January was to add in more healthy fats. (I eat fairly low fats due to not having a gall bladder, so when I eat fat…. it runs right through me. Yes, I could take a supplement to help but I chose not to) I eat whole foods, I eat organic for my staple foods, I changed my work load and stress load to a manageable level, I go to bed and sleep 8+ hours a night unfortunately they have become interrupted sleep. Bottom line is I live what I teach. So why the heck do I fell so awful???
Do you know how hard it is to walk into a gym where your picture is displayed very large of how much weight you lost and know that you weigh 20lbs more?
Do you know how hard it is to teach a class and feel really awful.
Do you know how hard it is to sit with someone and lead them on a fat loss journey when you yourself cannot get the weight off.
Do you know how hard it is to be in the fitness industry, face your employers while gaining weight, having a difficult time with exercise, the right mindset and not be able to give them an answer as to “WHY”
Do you know how hard it is to hear your Dr. tell you all your blood work is normal. Maybe it’s your hormones?
Or to feel ” like you are the only one in the world that can lead a healthy life style and still gain weight” and that I “fit no clinical profile of anyone.”
Insert the feeling of Am I really going crazy? Because I think some people around me are thinking I am a bit crazy!
Let me clear things up….
I’m not Crazy. 🙂
I have been diagnosed with Lymes Disease. Not only Lymes but I also have been diagnosed with another tick born illness called anaplasomosis.
Thankfully my Dr. agreed to do the full panel tick tests on me, and they came back 100% Lymes and further indicators,
she is sending me to a disease specialist whom I see later this week.
There are some people that still don’t understand Lymes disease because not many physicians believe in the testing process, they go only by a bullseye rash as an indicator. The reality is in 30-40% of the cases people don’t have the rash, my case in point. This disease can Wreak havoc on your body. I was just with one of my very best friends this week who’s brother in law had Lymes. He nearly died. Thankfully now he is on a regimen and is slowly repairing his health and his life. Years he went without a diagnosis and knew inside he was not going to make it.
I have spoken with 2 others who have had Lymes. This is a bad disease that really can destroy your life if not discovered. It has been helpful for me to learn that the feelings I have had, the physical issues I have had, the abnormal anxiety, depression and that feeling of being crazy is what lots of other people feel and there is reason behind it.
So here I am.
I am going through a regime of antibiotic treatment. I have good days and bad days. But I know what’s wrong and following my current path is going to give me the best chance at getting rid of these nasty bugs. I’m not 100% sure how long it’s going to take to fix it. But I am confident in this…. I WILL.
I will be able to find that place again where I am: confident, strong spiritually, mentally and physically, happy, healthy, able to LIVE without fear of being a fake, being able to live and not hide what I am facing.
This whole process has really taught me a lot. It’s taught me to not give up on myself. Even when everyone else has… don’t give up! You know yourself best, keep searching if you think something is really wrong then keep going and don’t let anyone or anything stand in your way.
I Can and I Will!
Call Today to Begin Your Transformation 612-454-6409
Ask about how to get 3 “Afterburn” workouts absolutely FREE!
If you’re already one of our prized clients then refer your friends, neighbors, co-workers and any other awesome person you know to recieve half off your next months membership.
WHO IS ALTMAN FITNESS?
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. 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
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.
- Calories, if your consuming to many…. you won’t lose weight.
- Whole foods, yep this means you have to eat your veggies
- 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.
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!
Santhosh, a long time member at Altman Fitness approached one of our fat loss experts with a challenging task….. He needed his actor to drop body fat and drop it fast in time for shooting his next film.
On September 28th Sudhakar arrived in the U.S. from India. Santhosh and Sudhakar immediately met with one of our Fat loss experts. The goal was to get to 12% body fat in 2 weeks, just in time for filming his first boxing scene.
Sudhakar’s starting weight 160.4 and body fat percentage 16.8%
Our Fat loss team got to work right away, with dialing in on his nutrition and training…. 12% body fat was in Sudhakar’s future.
Prior to arriving in the U.S. Sudhakar was training his body and increasing muscle size and strength but was struggling to get his body fat low enough to see his amazing six pack abs.
For the next 2 weeks Sudhakar prepared his meals with precision as directed by staff. He executed his workouts at Altman Fitness with our high intensity Boot Camp classes, peaking his heart rate and increasing his weights to maximize his results.
With the direct guidance of our Fat loss experts here at Altman Fitness and his diligence to stick with the program…. In two weeks Sudhakar went from 16.8% body fat TO 12.6% body fat!
As you can see…. Sudhakar’s results are AMAZING! And the filming went perfectly.
Have a goal and desire like Sudhakar?
Call us for your 3 “Afterburn Workouts” Absolutely FREE – 612-454-6409
It’s time to DETOX!
Let’s face it, we are exposed to an alarming amount of toxins on a daily basis. From the BPA that lines your canned goods to the pesticides liberally sprayed on anything alive these days, our bodies are constantly absorbing an outrageous amount of chemicals.
Even though you may try to live as pure a life as possible, sneaky sources of dangerous toxins are everywhere, even in the so-called “all natural” products that fool consumers into believing these ingredients are safe.
Body toxins are contaminants that can be: Eaten, Inhaled and Absorbed
I see it time and time again…
People come to me, complaining that they can’t lose weight… have trouble sleeping… lack energy… and feel like they’re in some sort of “funk.”
And their REAL problem – the “culprit” behind their annoying symptoms – is often the toxins found in their foods and environment.
Why Routinely Detoxing is Critical to a Healthy Life
Eating contaminated foods, inhaling unhealthy air and exposure to potentially dangerous chemicals and bacteria are some of the primary ways people become infected with body toxins.
Many progressive and life changing illnesses are the result of toxins found in the body. Enzymes that are released by toxins consumed in foods or from chemicals absorbed through the skin or lungs can create severe neurological symptoms, decrease metabolism and impact your body long after initial exposure.
You may feel perfectly fine now, but may start to experience a wide variety of symptoms down the road, including:
- muscle pain;
- blood sugar irregularities;
- and more.
Unfortunately, these symptoms may not be associated with toxic overload; this underlying offender often goes unnoticed.
Although the body has several ways to deal with toxins, such as crying, sweating, urination and defecation… these are often not successful in ridding the body of all toxins, or their optimal operation is hindered by the overload.
Because toxins are a part of everyday life, and often, no matter how clean we live, we are still subject to an army of unknown poisons, it is important to give the body tools to keep up with the onslaught.
Supporting the body’s natural ability to detoxify is essential. Here is warm tonic that will assist your digestive system, liver, kidneys and gallbladder in keeping your body toxicity-free:
Dandelion Detox Tonic
Dandelion (Taraxacum officinale) is often considered an annoying weed. Yet this nutrient-dense herb has been cultivated for centuries and used to treat a number of health conditions.
Dandelions have been utilized in a variety of ways throughout history. The Ancient Chinese used dandelion to treat various stomach conditions and to help induce lactation in nursing women. Native Americans boiled the whole herb in water and used the tea to treat kidney disease, swelling, skin conditions and digestive issues.
Early Europeans incorporated components of dandelion in several remedies used to treat fever, boils, diabetes and diarrhea.
Historically, dandelion has been used as a diuretic, which helps remove excess fluid from the body, detoxifying both the liver and gallbladder. This effect can help lower blood pressure and aid in proper kidney function.
This tonic can be taken 2- 4 times a day for a few weeks or more. Be sure that you acquire your dandelion from a reputable source, free of pesticides.
1/4 cup raw dandelion root
1/4 cup roasted dandelion root
1/4 cup dandelion leaves
Place the herbs in a clean 1-quart canning jar.
Pour boiling water over the herbs, filling the jar to the top.
Cover the jar and infuse for several hours or overnight.
Reheat on the stove on low and add enough raw honey to taste.
WAIT! YOU CAN’T STOP THERE!
An active and healthy lifestyle awaits
This detoxifying tonic is great, and you should absolutely replace your sodas, processed juices, sports drinks or energy drinks with this tonic and I will send more recipes to you over the next couple days. Think of these tonics as your daily routine maintenance. But it’s absolutely imperative to perform a more intensive, step-by-step Detoxification Program at least 1 time per year. (Some experts suggest at least 3!)
You’ve tried everything you could think of to lose weight… boost your energy… clear the fuzz out of your brain… and regain your vitality. So far, nothing has worked.
Well, there’s one thing left to try…
You have lost weight but you don’t have the energy you want or you’re not thinking clearly like you have in the past or your saying to yourself I want to prevent all of this from happening to me so I’m going to be proactive.
Whatever your reason…
The 14 Day Detox gives you the simple step-by-step blueprint you need to finally eliminate toxic invaders from your body so you can achieve your ideal weight and feel better than you have in years. It’s super easy to follow and you will feel amazing when you are done!
With the 14 Day Detox you will get
- 14 Days of Detox Powder
- 14 Days of Detox Support Packets
- Delicious Meal Recipes
- Several Detox Shake Recipes for Your Detox Powder
- A Detox Booklet fully explaining how the program works
- Support from the Altman Fitness Team to Help Guide You Every Step of the Way.
You get all of this for just $149.90. The 14 Day Detox Program will kick off on Monday, June 13th.
Bonus: For the first 5 people that sign up you will get a FREE shaker bottle.
*The 14 Day Detox is a comprehensive, science-based nutritional program designed to support safe and effective detoxification. This is accomplished by providing the nutrients needed to support and balance phase I and II metabolic pathways and to promote healthy liver function and elimination.* Everything is consolidated into packets to make the program easy to follow and to ensure that individuals on the program do not miss any necessary nutrients.
Each 14 day kit provides:
28 – single serving PaleoCleanse Plus™ functional food powder drink mix packets
28 – capsule packets containing:
3- Amino-D-Tox™ capsules
1- Hydrolyzyme™ capsule
Detailed Program Guidebook which includes a supplement schedule, sample menus, and suggested food and snack options.
P.S. The 14 Day Detox kicks off on Monday, June 13th. A couple people have already bought there 14 Day Detox Program so don’t wait.
P.S.S. If you are not a member of Altman Fitness and want to add 14 Days of exercise, then ask us about our special deal!
To Order Call 612-454-6409
Fight Back Against Allergies
Allergies don’t have to put you out of playing condition for the season. Counteract the irritating symptoms of environmental allergens with HistaEze by Designs For Health.
With natural ingredients, this supplement targets the source of your symptoms without drowsiness.
- Tinofend, an extract from the plant Tinospara cordifolia, stimulates the immune system, sending cells to rid your body of allergens like pollen. Tinofend may also reduce the number of histamine-containing cells, easing your body’s pesky response to allergens.
- Quercetin, a plant pigment found in such items as green tea, red wine, berries and gingko biloba and may aid in stabilizing histamine-releasing cells, further reducing the allergic response.
- Nettle leaf – long used as a natural remedy for hay fever
- Vitamin C provides an extra antihistamine boost.
- Bicarbonate salts have fast-acting, natural antihistamine properties to get you relief quickly. In addition, they may help mitigate the drowsiness often caused by antihistamine medications.
HistaEze is manufactured in a GMP-certified facility so you can rest assured you’re receiving a quality product that will cut allergy season short and keep you in the game.
4 capsules contain:
Sodium 75mg (3%)
Vitamin C (as ascorbic acid) 500mg (830%)
Potassium (as potassium bicarbonate) 120mg (4%)
Tinofend (Tinospora cordifolia) (stem) 900mg
Nettle extract (Urtica dioica) (leaf) 600mg
—(standardized to contain 1% silicic acid)
Bicarb Salts 600mg
—(as potassium bicarbonate 300mg and sodium bicarbonate 300mg)
Other Ingredients: microcrystalline cellulose, vegetable stearate.
Contains NO: gluten.Recommended Use:
Adults: As a dietary supplement, take two capsules twice daily or as directed by your healthcare practitioner.
If you are pregnant or nursing, please consult your healthcare professional before using this product. Keep out of the reach of children.
A recent article written in Business Insider about the biggest loser contestants has been the talk at the gym, some people have found it shocking and even frightening.
Shocking? No, not to me. But the questions and concerns from people around me have been weighing heavily on my mind. I thought I would take a minute and write from an actual perspective of having gone through a transformation like that and losing over 120lbs and keeping it off.
I want to start by saying this is from my own perspective, I encourage you to read the article and then form your own opinion.
The article discusses cutting calories, hormones and metabolism. Well guess what, you have to burn more calories then you consume in order to lose weight. And the average American diet over consumes, and sadly over consumes “empty” calories. In my opinion, I doubt the leptin hormone was actually normal in the contestants, (for more about leptin here is a great read.) The article also talks about your metabolism slowing down, … if your eating the right nutrient rich foods and strength training, your metabolism actually increases.
I think what bothers me the most about this article is that it does not dive far enough into the real reason why people are obese. I didn’t get to be over 256lbs because I sat and ate what’s in that trifle bowl pictured. I was morbidly obese because I didn’t believe I was worth living my best life, which then contributed to eating and not exercising. Seriously, people don’t carry over a hundred pounds of fat because they eat 3,000 calories a day. We put on fat because of a deeper reason.
And that’s what’s missing.
I’m sorry OPRAH it’s not about the bread. I secretly obsess that if I could have OPRAH in our gym for 3 months, her yo yo weight would be gone forever. But for those contestants on the biggest loser, that walk in and for 3 months straight, have the right foods in front of them, physicians, therapists, trainers and the gym at their fingertips 24/7….. I feel very sad for them. I watch them physically work so incredibly hard, But I have yet to see any one of those contestants put in the true hard work of changing what’s on the inside.
Jay Altman would frequently tell me through my journey, “losing fat is easy, it’s changing the way you think that’s hard.” And I would think to myself, are you kidding me? Losing fat is not easy, Losing fat is HARD! Next time your in the gym go pick up two 60lb weights and try to walk or even run with them. Easy… your crazy!
Well, my friends losing fat IS easy (I have earned the right to say that now :). Look at how many TV shows we have about fat loss, and how many people lose a ton of weight in 3-5 months. Easy.
But they haven’t put in the actual hard work.
Until you find a program that forces you to look at who you are, what your belief is about yourself, find your truly compelling reason WHY and then work through the process of really changing ……. You will never be successful at keeping the weight off.
I know first hand what it’s like to lose weight, feel good about myself for a minute because I fit into anew pair of shorts only to put the weight on again, for years I did the Yo Yo diet thing. I’m sure reading this you can relate to that same feeling, right? It’s like WHY can’t I just take 20 or 30 lbs off and keep it off?
And the reason is…… you are only dealing with the surface stuff.
If your currently more then 25lbs overweight let me ask you this, “what’s holding you back my friend?”
If your answer is: Money, time, or I just like food to much or don’t like exercise….. That’s just surface stuff.
Now , I want you to be truly honest with yourself.
….. “what’s holding you back?”
Right now, your thinking it. It’s ok, don’t push it aside and don’t make a joke about it.
I want you, right now, to say your reason out loud.
I mean it. Say it out loud to yourself. This is the tough stuff I’m talking about.
Good. I’m proud of you.
What you just did, that’s change. That’s hard work. That, in my opinion is better than minus one pound of fat on the scale.
Because just doing that, is going to keep 5 more from coming back on.
When I started at Altman Fitness, I thought I walked in the door for a boot camp class praying I would not die my first day. I had know idea that 4.5 years later, I would be where I am today; Crazy fit, extremely healthy, mindfully strong, over 100lbs lighter and so much more. I only wish those contestants could experience the same programs and solutions to weight loss that we offer. A program that sets you up to be successful ……long term. A program that has you put in the hard work first so that your future can be so much better.
You still reading this so that tells me some of this resinates with you… Let me know if your ready to put in the hard work and keep that fat off forever! I would love to hear from you.
“If I lift heavy weights I’m going to get bulky” Some women shy away from lifting weights because they don’t want to look “big” or “bulky”. The truth is women don’t have the hormonal makeup to develop large muscles. Even with heavy weightlifting, women develop firm not bulk.
Weight training is a form of exercise that all women need.
Weight Training Helps Fight the Battle of the Bulge
The more lean body mass a woman carries on her frame, the faster her metabolism. Research shows that a woman will burn more calories per day for each pound of muscle she adds to her frame. Adding lean body mass means eating more without gaining body fat. Who doesn’t want that?
Muscle Mass Decreases with Age
Both men and women lose muscle as they age. Muscle is metabolically active tissue, so this partially explains why people put on weight as they get older. Muscle mass starts to decline by the age of 30 and drops by about 1% per year thereafter. By the time a woman reaches menopause, she’s lost a significant amount of muscle tissue.
The good news is this. A woman can slow down this decline by doing regular weight training. The best way to do it is to lift weights heavy enough to be a challenge. This builds strength and lean body mass. Lifting lighter weights only builds muscle endurance.
It Wards Off Osteoporosis
Weight training preserves bone mass and can even boost bone density. The stimulus for bone building is the pull of the muscle on the bone with each contraction. Again, lifting heavier weights is more effective for building bone density than using lighter ones. Osteoporosis is a common problem in women as they age, and one prescription for preserving bone density is weight training.
Weight Training is Empowering
Weight lifting builds external strength, but it also builds internal power by boosting confidence and self-esteem. It’s empowering when a woman can bench press her own weight. Research also shows weight training helps to relieve anxiety and depression in some people.
Weight Lifting Reduces the Risk of Certain Diseases
Aerobic exercise isn’t the only form of exercise to reduce the risk of heart disease. Weight training lowers blood pressure over time by up to 4%. This reduction in blood pressure lowers the risk of heart disease, a disease common in both men and women. Building lean body mass also reduces the risk of type 2 diabetes by increasing insulin sensitivity. Weight training can also help diabetics control their blood sugar levels.
Get Healthy and Empowered By Lifting Heavier
Most women can handle heavier weights than they choose to lift. With all the benefits that come from a challenging strength training workout.
At Altman Fitness we are excited to introduce a new “Lift” class on Saturday mornings at 8:30. This class is designed for everyone regardless of age and fitness level and provides a safe and effective environment! Call us today if you would like to experience our new “Lift” class.
Or email us:firstname.lastname@example.org
Cathe Friedrich – 5 reasons women should lift
Research News at Tufts “Refining the Exercise Prescription to Maintain Muscle Power as We Age”
Curtin University School of Physical Therapy. “Resistance Training is Essential to Stop the Progression of, or Reverse, Osteoporosis!”
Hypertension. 2000 Mar;35(3):838-43.
Idea Fitness. “Why Women Need Weight Training”
Use this white bean hummus instead of creamy dressings or cheese in your sandwich. The hummus is filled with protein and fiber – both important for building your best body.
Here’s what you need:
- 2 cans white beans, drained and rinsed
- 1 small onion, chopped
- 3 cloves garlic, minced
- 1/4 cup whole wheat bread crumbs (or gluten free)
- 1 Tablespoon Dijon mustard
- Juice of 1 lemon
- 1 teaspoon olive oil
- 1/2 teaspoon dried basil
- 1/2 teaspoon dried thyme
- dash of salt
- Throw everything into the food processor and blend until smooth and creamy.
- Spread onto bread or use as a dip for cut veggies.
Nutritional Analysis: One serving equals: 124 calories, 1.6g fat, 20g carbohydrate, 5.5g fiber, and 7g protein.
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:
- To target your glutes focus on extending your hips and keeping your chest lifted.
- Roll all the way forward onto your toes with each step, in order to engage more of your glutes.
- Run up hills, stairs, or on the treadmill at an incline.
- 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:
- 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.
- Put the incline of your machine higher than seven percent. This will ensure that the emphasis is on your glutes instead of your quads.
- Push down with your heels with each stride. Also sink down into a squat for 30 second intervals while striding.
- 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:
- 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.
- 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.
- Vary your kick. Go from flutter to froggy kicks to target all of your glutes.
- 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.
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.
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 email@example.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,
Have you ever been frustrated over a lack of results from your workout routine?
If so, you are in good company. Even the most seasoned athletes experience times when their results plateau.
When you continue to put in the same effort day after day with little or no results it is safe to say that you’ve hit your own fitness plateau.
Your body adapts quickly to any repetitive routine. The definition of ‘insanity’ is to do the same thing over and over while expecting different results. This holds true for your workouts. When your results stop then it’s time to do something new.
I have good news – the following 4 tactics are guaranteed to crank your workouts up to the next level and to deliver the fast results you want.
Tactic #1: Focus on Negatives
Each time that you do a weight lifting repetition you are utilizing three types of strength. These are:
- Positive strength: the motion of lifting the weight.
- Static strength: holding weight in a contracted position.
- Negative strength: the motion of lowering the weight.
Most people completely miss the benefit of the negative in each repetition by allowing the weight to drop quickly with little control. It is understood that the negative portion of a repetition is just as important as the positive portion, and possibly more important.
Focus on the negative portion of each repetition by lowering the weight very slowly. Concentrate on the negative contraction, and make each repetition count.
If you are advanced, then use a training partner to assist you in moving heavier-than-normal weight into a contracted position, then lower it very slowly.
Another way to utilize negative repetitions on a machine is to lift the weight using two limbs but then lower it with just one. For example, use both legs to lift the weight on a leg extension machine, but then lower it back down slowly using only one leg.
Tactic #2: Do a Drop Set
Drop sets have long been used to fight off exercise plateaus. This technique is great for adding muscle strength, endurance and for increasing the cardiovascular benefit of your workout – resulting in more fat burn.
Here, in a nutshell, is how to do a drop set: When you perform an exercise to exhaustion, don’t stop there. Drop the weight by 80% and do another set.
You could take it a step further by dropping the weight twice, making it a double drop. Or drop the weight three times for a descending drop set.
Use this technique only once or twice per workout, on the final set of the exercise.
Tactic #3: Modify the Exercise
There are certain exercises that are considered ‘staples’ in the gym.
The squat. The lunge. The chest press. The shoulder press. The bicep curl. You get the idea…
While you shouldn’t throw these exercises out the window, find creative ways to modify the familiar motion in order to challenge your muscles. Try these exercise modifications:
- Squat on a Bosu ball or balance board.
- Place a weighted bar across your shoulders and do walking lunges.
- Use an exercise ball for chest presses instead of the bench.
- Do a full squat between each repetition of shoulder presses.
- Do a shoulder press between each repetition of bicep curls.
Tactic #4: Use Active Rest to turn each workout into High Intensity Interval Training
Every minute of your workout is an opportunity to increase intensity and to burn more fat. Don’t waste precious minutes with long rest periods between exercises.
While it is important to catch your breath if you feel winded, most of the time you would benefit more from an active rest than a passive one. Perform one of the following activities for 30 seconds between exercises and turn your regular workout into High Intensity Interval Training.
- High Knees with Alternating Punches: Alternately bring each knee high to your chest in a quick jumping movement while alternating forward punches at shoulder level.
- Burpees: Start in a sanding position and bend at the waist. Once your hands hit the floor, push your entire body back, extending your legs until they’re straight and you’re in the push-up position. Go down for a push-up, and when you push yourself up, jump slightly to bring your feet back near your hands. Finally, jump in the air with your arms fully extended over your head.
- Side-to-Side Jumps on Bench: Stand on one side of an exercise bench. Place the foot closest up onto the bench, jump up and switch feet, then land on the opposite side of the bench.
- Mountain Climbers: Place your hands wider than shoulder-width apart on the ground in a push-up position. Bring one knee to your chest and then back to the starting position, alternate each leg quickly.
- Side-to-Side Ab Twists: With feet close together, jump and twist your legs left to right – holding your abs tight. Keep a bend in your knees and swing your upper arms with each twist.
- Jump Lunges with Pop Squat: Start in a lunge position, lunge down then quickly jump up, switching your leg position in midair, land in an opposite leg lunge. Once you’ve done both legs, jump straight into a squat.
- Medicine Ball Squat Jumps: With feet wider than shoulder-width apart hold a medicine ball at chest level. Squat down until your knees are at a 90 degree angle. Explosively jump up, raising the medicine ball straight over your head.
It’s the aforementioned tactics and more that we at Altman Fitness write into each and every workout so you don’t have to think about it. If you’d like a sure-fire way to break through your fitness plateau and to melt away unwanted fat, then contact me and we’ll walk you through a plan to do just that. You can see our testimonials here: www.altmanfitness.com
Call 612-454-6409 or email firstname.lastname@example.org today – I look forward to hearing from you.
Today I’m heading out to sunny California to meet up with the top fitness pro’s from all over the world and learn cutting edge technique’s so that we can continue to deliver the fastest fat loss results for you.
While I’m away I will be exercising in my room or out at the beautiful beach. So, I thought I would show you a workout that Kelly (my wife) filmed last year while we were on spring break with the kids in sunny Florida. The kids were a year younger and two of the three make a guest appearance. This body weight workout will really get you going and is a great way to fit in a lot of calorie burning in a short time. Use this workout while your away, at home or are just in need of burning some extra calories today because you ate too much last night.