Fitness & Wellness

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


4 Tactics for Faster Results

4 Tactics for Faster Results

Fast ResultsHave 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:

  1. Positive strength: the motion of lifting the weight.
  2. Static strength: holding weight in a contracted position.
  3. 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 office@altmanfitness.com today – I look forward to hearing from you.


Body Weight Cardio Workout by Kelly

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.


Flax Meal Protein Pancakes Recipe

Flax Meal Protein Pancakes Recipe

 

Flax Meal Protein Pancakes

Flax Meal Protein Pancakes

 

 

 

 

 

Who doesn’t love pancakes? Here’s a recipe that you can enjoy guilt free. These pancakes are packed with protein and contain omega-3 fatty acid from the flax meal. Omega-3 fatty acids are not manufactured naturally in your body, and thus must come from your diet as they are essential for growth and development. Servings: 2

Here’s what you need…

  • 1 egg and 2 egg whites
  • 2/3 cup nonfat cottage cheese
  • 1/2 cup whole grain cornmeal
  • 2 tablespoon whole wheat flour
  • 1 teaspoon baking powder
  • 1 tablespoon sugar
  • 1/3 cup nonfat milk
  • 2 tablespoon flax meal
  • 1 teaspoon grated lemon peel
  • Sliced banana *optional*
  1. Place all ingredients in a blender and blend until smooth.
  2. Bake on a 350-degree griddle lightly greased with cooking spray. Serve with sliced banana.

Nutritional Analysis: One serving equals: 264 calories, 4g fat, 39g carbohydrate, 3g fiber, and 20g protein.


Over Eating Junk Food? Here’s why… and what to do about it!

Obesity in adults has increased by 60 percent within the past 20 years and obesity in children has tripled in the past 30 years, according to the Centers for Disease Control and Prevention (CDC).

Over-Eating Junk Foods are as Addictive as Cocaine and Nicotine – But Shockingly Little to NO Treatment, Even for Young Children to Seniors  

In fact, food addictions can be very much like addictions to alcohol, caffeine or illegal drugs, but while a drug addict can eventually shun the substance that is luring them, a food addict must learn to balance healthy eating with food cravings and overeating, as simply “quitting eating” cold turkey is not an option.Cravings are just one of many causes of increasing levels of obesity, and many struggle with food addictions that make it virtually impossible to stop eating when they’re full. Instead, the scale creeps up ever higher while those affected battle on a daily basis with the very food they need to stay alive.

Those who struggle with food addictions often do not receive the same level of support and help that those suffering from cigarette or drug addiction do. However, a new study published in Nature Neuroscience found the two might be virtually one in the same.

In the study, researchers divided rats into three groups. One group ate a healthy diet, another ate healthy food with access to junk food for one hour a day, and the third group were fed healthy meals with access to junk foods all day.

As you might suspect, the rats in the third group nibbled on junk food all day and quickly became obese. Further, the researchers found that:

  • Over-eating high-calories foods triggered “addiction-like responses” in the rats’ brains and turned the rats into “compulsive eaters”
  • Overweight rats had decreased levels of a dopamine receptor — a chemical that triggers feelings of reward — in their brains

“These data demonstrate that overconsumption of palatable food triggers addiction-like neuroadaptive responses in brain reward circuits and drives the development of compulsive eating,” the researchers wrote.

Researcher Paul Kenny of The Scripps Research Institute in Florida also told Reuters, “What we’re seeing in our animals is very similar to what you’d see in humans who overindulge. It seemed that it was okay, from what we could tell, to enjoy snack foods, but if you repeatedly overindulge, that’s where the problem comes in.”

Indeed, experts say that eating becomes a problem when you can no longer distinguish between eating because you are hungry and stopping once you are comfortable. But there may be more to it than that, especially as foods are being increasingly manipulated precisely to make you crave them even more.

Food Manufacturers are Trying to Get You to Crave More to Eat More

The definition of a food craving does not stray far from reality. While it may be possible to “crave” healthy foods, most people do not.
That’s right, food cravings are usually for something “bad” for us. Something full of bad fats and sugar, lots of calories and not a lot else.”In theory, you ought to be able to learn to crave carrot sticks,” says psychologist Marcia Pelchat of the Monell Chemical Senses Center in Philadelphia, who was the first to publish brain images associated with food cravings, in the Washington Post. “But 95 to 97 percent of the foods that people report craving are energy-dense.”

When we eat a food we love, it activates the brain’s pleasure centers, the same ones activated by drugs, alcohol, cigarettes and even buying shoes, Pelchat says.

Think of food cravings as a sensory memory. You remember how good it felt the last time you had that food. You have to have experienced eating it before,” she says.

Food manufacturers are well aware of the power of food over our brain’s pleasure centers, and they actively work to make food’s so enticing they’re hard to resist. This is part of the reason why foods grown in nature, fruits and vegetables, for instance, cannot compete with pizza, chocolate, potato chips and French fries when it comes to craving potential.

You are hard-wired in a sense to crave fat, salt and sugar, so when a junk food meets all three of these needs it can be hard to pass up.

Further, once you get used to eating these foods, it can be hard to stop. In fact, in 2002 Princeton University researchers showed that after binging on sugar, rats showed withdrawal symptoms when the sweets were taken away. They actually got “the shakes,” anxiety and showed changes in brain chemistry similar to what happens when a drug addict can no longer take a drug.

Does the “Junk-Food Gene” Play a Role?

A study released by the New England Journal of Medicine reported that children with a specific gene variant were more likely to eat more energy-dense food, meaning fattening unhealthy foods.

The study however did not reveal a difference in metabolism between the kids with the genes and those without it, meaning the gene influenced the way they ate, but not necessarily the way their body digested and used the calories.

“The way the genes influence obesity is through behavior, rather than metabolism,” said Dr. Goutham Rao, clinical director of the weight management and wellness center at Children’s Hospital of Pittsburgh at the University of Pittsburgh Medical Center, on MedicineNet.com. “That means this is something you can work on. And, the good news is that a lot of kids who had the gene weren’t overweight.”

These findings are “hopeful” because the researchers didn’t find a difference in metabolism, he said. In other words … just because you have the gene it doesn’t mean you’re destined to be fat … although you may tend to want to eat a bit extra.

Upon studying the eating habits of 97 children, the researchers found children with the variant gene consumed around 100 calories more per meal — this translates to an extra pound of weight about every 12 days!

So it could very well be possible that certain people are even more predisposed to craving unhealthy goods. But the good news is that it’s totally in your power to overcome those cravings, whether you have it in your genes or not!

How The U.S. Government is Fueling Your Junk Food Addiction with Your Tax Dollars!

As if it weren’t already hard enough to resist, the government actually makes it cheaper for you to buy junk foods than healthy fresh foods. How? By subsidizing crops like corn, soy, wheat and rice.

What this does is make it cheaper for farmers to grow these foods, and in turn cheaper for food manufacturers to stockpile them in your favorite processed and fast foods. The problem, of course, is that these crops are used in such abundance that they exist in record amounts in the foods you feed your family.

For instance, you’d be hard-pressed to find a processed food that does not contain some type of corn, be it corn oil, high fructose corn syrup or one of the countless other variations. Even the cattle you depend on for meat are typically fed corn, even though their natural diet is grass.

For an in-depth look at exactly how the government and agribusiness may be contributing to your food cravings and expanding waistline, check out the movie Food, Inc.  If you are a current client in the Minneapolis area you can email me and check this movie out of the Altman Fitness library.

Meanwhile, your body processes these refined foods very differently from whole foods. Take, for example, a handful of whole grains and a handful of white flour. Let it sift through your fingers and what do you notice? The whole grains go through slowly, while the white flour runs through like water.

This is similar to what happens inside of your body. While whole foods, such as an orange, contain fiber, nutrients and other beneficial compounds that take your body some time to digest, refined foods, such as orange juice, contain only simple carbs that get metabolized very quickly.

Under normal circumstances, every time you eat your blood glucose (sugar) levels  will rise slightly. This signals your pancreas to release insulin, which makes sure your blood sugar levels do not get too high.

However, if your blood glucose levels remain elevated for too long, such as can happen if you eat a steady diet of refined foods, it can lead to obesity, diabetes and damage to your kidneys, eyes, nerves and blood vessels.

Refined foods also will not keep you satisfied for long. After a brief boost, you will need to eat more and more refined foods just to keep going, leading to weight gain and potential health problems but not satiety or the nutrients your body needs to thrive. Eventually even an unlimited amount of refined foods will not be enough to fuel your body.

Ready to Beat Your Food Addiction?

Denying your cravings goes beyond willpower and could be blamed on your ancestral roots, a time when people hunted for every meal and depended on fat-rich foods to get extra energy and increase their chances of survival.

To further complicate trying to control your cravings are triggers you are faced with on a daily basis. Smelling scents of fast-food restaurants as you are driving, seeing the picture or a commercial of a favorite fatty food or passing by a bakery that carries your favorite cookies can all bring on cravings.

You can learn to tame your cravings by:

  • Replacing your unhealthy favorite treat with a healthy food
  • Avoiding eating when you’re feeling sad or depressed, while you’re watching TV or during other times when you know you’re likely to overeat. If you’re finding it hard to stop thinking about a food, distract yourself by taking a brisk walk, calling a friend or working on a hobby until the craving passes.
  • Taking the longer route to get home to avoid passing your favorite bakery, fast food restaurant or ice-cream shop
  • Listening to clues of what your body is telling you… replace unhealthy with healthy choices when a temptation strikes and think about the health benefits (such as feeling less winded when you walk or how good your stomach feels an hour after eating healthy food (vs. feeling tired or sick an hour after eating unhealthy food)… all by becoming aware and not giving in to the temptation of your prior pre-conditioned behavior replaced with your new healthy desired behaviors!
  • Indulging in healthier versions of your favorites such as:
  • Munchies: dip raw pecans or celery into hummus or guacamole (vs. chips and dip) for the same crunchy dip experience (only you’ll feel good about eating healthy)
  • Dessert treat: low-fat frozen yogurt with almonds (instead of a hot fudge ice-cream sundae with the works).

Here, Dr. Oz also shares tips for giving up sugar in 28 days. The tips are great, but the recommendation for a sugar replacement, agave, may not be a healthy one. Agave is high in fructose and has many of the same health risks as high fructose corn syrup.

Why A Balanced Diet is Key

The more you eliminate junk foods from your diet, the easier it will be for you to stick to a balanced diet simply because you’ll feel so good.

Healthy eating is also a great opportunity to expand your horizons and open yourself to a variety of new foods, adding excitement to your daily food plan.

This also means altering your diet to be mainly fresh, whole foods, rather than processed varieties. As you switch over to more fresh foods, we highly recommend you take advantage of the healthy and absolutely delicious recipes in the book “Alive in 5”: Raw Gourmet Meals in Five Minutes. When prepared with locally grown ingredients from a source you trust, these are among some of the healthiest meals you can eat.

If you’d like to know more about how a healthy diet can change your life, the book The China Study: The Most Comprehensive Study of Nutrition Ever Conducted and the Startling Implications for Diet, Weight Loss and Long-Term Health is an excellent resource. As the book states:

“Some of the findings, published in the most reputable scientific journals, show that:

  • Dietary change can enable diabetic patients to go off their medication.
  • Heart disease can be reversed with diet alone.
  • Antioxidants, found in fruits and vegetables, are linked to better mental performance in old age.”

Hopefully the knowledge that overcoming your unhealthy food addictions will help you build a healthier you will give you even more motivation when a craving strikes.

7 More Tips to Send Food Cravings Packing

As you get healthier and start to slim down, you may find it is easier to avoid over-indulging. But for times when you need some extra help, here are seven tips to help:

  • Don’t overload your plate or table with food: Start by taking smaller plates (9” vs. 10” plate) plus smaller amounts of food on your plate and then eat very slowly. Remind yourself that 20 minutes to one hour after eating if you are still hungry , you can always go back to get more. This is called “grazing” and can be especially healthy when combined with exercise.
  • Cut your portion sizes in half: If your daily lunch is a huge sandwich, try cutting it in half, eating one half and saving the other half for at least an hour later or more. This will give your body time to receive a “full” sensation. You may even decide you’re not hungry enough to eat the other half, which next time you might want to share and give half to a friend.
  • Slow down: Eat slowly to avoid overeating. The process of your brain signaling to your stomach that you’re full takes about 20 minutes.
  • Start cleaning more: Once you finish eating your meal, get up and start clearing the table and washing the dishes immediately, etc., getting busy. This way you won’t be tempted to get up to go for second helpings.
  • “Graze” by eating several small meals each day: Instead of eating three big meals, try eating five small ones a day. Eating smaller meals allow your body to metabolize the meals quicker to burn more calories and lose weight.
  • Start a daily exercise program: It’s good for your body and your mind, and a vigorous workout is one of the best eating distractions there is.  Altman Health and Fitness can help you with a plan that fits your needs.  office@altmanhealthandfitness.com
  • Have healthy outlets for stress: Stress can trigger over-eating, especially binges on foods that aren’t good for you. So it’s important that you have a plan in place to help relieve stress before it gets to you. This could be a long soak in the tub, a good book, or a cuddle with your kitty. You’ll know what works for you.

A book we Love on how to keep stress from becoming overwhelming:

Positive Energy: 10 Extraordinary Prescriptions for Transforming Fatigue, Stress, and Fear into Vibrance, Strength, and Love

 

Description of this book from Publishers Weekly:

Orloff, a psychiatrist who has appeared frequently on television and written an eponymous Guide to Intuitive Healing, here provides 10 detailed prescriptions for harnessing one’s “positive energy” to replace fatigue with physical and emotional vigor. Her commonsense program includes pursuing an individual spiritual path, developing “true-to-self eroticism,” designing an energy-building diet and exercise plan, learning to celebrate laughter and protecting oneself from “energy vampires.” Along with practice exercises for following these prescriptions, each section ends with a public figure describing the ways that he or she uses Orloff’s methods. In the chapter on spirituality, Amy Gross, editor in chief of O: The Oprah Magazine, discusses how practicing deep breathing and meditation replenishes energy as she centers herself. Wavy Gravy, who warned against eating the brown acid at Woodstock, explores the way laughter has not only helped him cope with pain but also heightened his vitality level. Orloff delivers her revivification techniques in thoughtful, accessible prose that some may find an energy builder in itself.
Copyright © Reed Business Information, a division of Reed Elsevier Inc. All rights reserved. –This text refers to the Hardcover edition.


Total Body Challenge Workout #4

Total Body Challenge Workout #4

Whether traveling for work or vacation, one thing’s for certain: Traveling wreaks havoc on your schedule.

This is especially true when it comes to your fitness routine—when you’re trying hard just to squeeze in emails between those all-day meetings and client dinners, or all the vacation fun it can be hard to find the time to work out.

The good news is, with literally zero supplies and a bit of planning, you can easily bring your workout with you. Here’s your challenging body weight workout plan for staying healthy on the road.  This workout is part of the “Metabolic Stackers” workout series where you can “stack” as many as 50 different workouts together to make your own custom workouts.  This body weight workout is just 5 minutes to go through it 1 time.  Equipment needed:  NONE!

Enjoy!

If you want a full workout then follow this guide:

Beginner:  Repeat this workout 4 times  –  Total 20 minutes

Intermediate:  Repeat this workout 6 times  –  Total 30 minutes

Advanced:  Repeat this workout 9 times  – Total 45 minutes

If your ridiculous:  Repeat this workout 12 times – Total 1 hour

*Remember it’s better to do even a 5 minute workout than to do nothing at all!

**Important – Work-out smart, not hard!  This means if you are new or newer to exercise start out easy so that you make yourself actually feel better from exercise not beat up and hurt.

***Consistently exercising over several years is much more valuable than exercising once as hard as you can and then not again for a long time.


Fire Roasted Chile Omelet Recipe

Fire Roasted Chile Omelet Recipe

Fire Roasted Chile Omelet Recipe

So, I just came back from a wonderful, and much needed, trip with my beautiful wife from Mexico.  We stayed at an all-inclusive hotel and it was awesome!  While away I did yoga outside, went for long walks on white sandy beaches, played pool volleyball and basketball, snorkeled with giant Sea Turtles and Sting Ray’s and really colorful fish, shot rifles and did my best at archery and more.

This was all so much fun and I loved it, but you know what the best part may have been?   It was having every meal and drink prepared for us.  You see, when we are home we spend a LOT of time (and it’s worth it) buying food, preparing food and cleaning up all the dishes and such after every meal.  So, having a week of just going to eat and not having to think about what food we have, cooking the food and cleaning up was amazing!

The food was great and we both love Mexican food anyway.  Today, I felt compelled to share with you a great tasting, low calorie Mexican style Fire-Roasted Chile Omelet breakfast that you can try tomorrow morning.  If you want more calories, then simply add a whole egg or two and/or more avocado.  You can also add nutrient dense calories by adding some fresh fruit after you eat the omelet.  Enjoy!

Your Fitness and Fat Loss Guy,

Jay

Fire-Roasted Chile Omelet

Fire Roasted Chile Omelet

Here’s a recipe to spice up your breakfast. Egg whites, fire-roasted green Chile and diced tomatoes create a tasty omelet that is bursting with flavor and packed with protein. Serve with a side of salsa and sliced avocado.
Servings: 2

Here’s what you need…

  • 1 teaspoon olive oil
  • 3 small tomatoes, finely chopped
  • 2 (4oz) cans of fire-roasted, diced green chiles
  • 12 egg whites
  • 2 Tablespoons water
  • Non-stick cooking spray
  1. In a skillet, heat the oil over medium heat. Add the tomatoes and chiles and cook until soft, about 3 minutes. Season with pepper and salt and set aside.
  2. In a medium bowl whisk the egg whites and water. Lightly coat a medium non-stick skillet with non-stick cooking spray and place over medium heat. Add ¼ of the eggs and swirl to evenly coat the bottom of that pan. Cook until the eggs have set, about 2 minutes.
  3. Use a rubber scraper to lift the eggs up and let the runny uncooked egg flow underneath. Spoon 1/4 of the Chile mixture onto half of the omelet, fold over, and slide onto a serving plate. Repeat with remaining egg whites and Chile mixture.

Nutritional Analysis: One serving equals: 163 calories, 5g fat, 6g carbohydrate, 2g fiber, and 26g protein.


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!


October is Breast Cancer Awareness Month – Meet Christy

Breast cancer is personal, yet it doesn’t have to be something you go through alone. – Firefly Sisterhood

If you’ve been diagnosed with breast cancer and live in Minnesota, Firefly Sisterhood exists for you. Their mission is to connect you with a woman who has been through what you’re going through, a Guide who can help light your path from diagnosis to healing.

Let me tell you a little about a local woman named Christy Lund.  I’ve known Christy for several years now because I am her mother’s personal trainer.  October is Breast Cancer Awareness Month and I asked Christy if I could share her story with you for a couple of reasons.  1.  She has lived through breast cancer and her story in an inspiration.  2.  She is now working for Firefly Sisterhood, the non-profit that I referenced above.

Without further ado,

Meet Christy – from her own words,


In January of 2014, at the age of 42, I received the shock of my life when my internist told me the results of a breast biopsy: I had breast cancer. What??? I had spent the past decade emphasizing clean eating, engaging in very regular exercise, and strengthening my emotional health.

Besides the shock of the diagnosis being nearly overwhelming, foremost in my mind was the question of how I would care for my then 17 month old daughter. I was raising my amazing Grace as a single mother by choice, not having had the right man in my life at a time when I knew I wanted to make my dream to become a mother come true.

Being a single mother is a unique challenge, but it had allowed me to work hard to create a very strong village to support our family. Once I was diagnosed with breast cancer, it didn’t take me long to learn even more ways to ask for help and to expand our growing village. And oh, what support we received!

Throughout my long and arduous treatment, I was very fortunate to be able to take advantage of many integrative practices, including acupuncture, massage, yoga, counseling, and mindfulness training. In addition, I was able to spend a great deal of time as I gained strength and energy engaging in various forms of exercise: walking; jogging; strength training; and more yoga.

I know, without a doubt, that I came through my recovery as well as I did as a result of being physically strong and active prior to my diagnosis, throughout my treatment, and beyond.


Ok, I’m back.  Isn’t her story an inspiration?  Listen, I know that many if not all of us know somebody that has been affected by breast cancer and before you exit this page I’m asking for your help.  I want you to do three things:

  1. Send this blog to anyone you know who can benefit from it.
  2. Visit Firefly Sisterhood to learn more about them.        ==> https://www.fireflysisterhood.org/ <==
  3. Take advantage of my 14 Day Fat Furnace Plan so you can lose weight and get fit AND I can donate 100% of the money you pay for the Plan to Firefly Sisterhood.

Below is the information about my 14 Day Fat Furnace Plan:

(I wrote this to my email list) 🙂


I need your help, October is Breast Cancer Awareness month.

This was something I was only doing with my clients and their friends… but so many people loved the idea that I decided to open this up to everyone on my email list.

Not sure if you know this or not, but October is breast cancer awareness month.

If you’re like me, then you may know someone who’s been affected by breast cancer.

Maybe it’s even very close to home for you like it did for one of my private clients.  Her daughter, Christy, a single mother of a just turned 3 year old was given a breast cancer diagnosis just over a year ago.  You can read Christy’s inspiring story above.

With October being the month to raise awareness, I thought we should do our part here at Altman Fitness to raise even more awareness!

So I came up with a plan to raise awareness and (more importantly) to raise money to help fund a local non-profit organization that Christy now works for called Firefly Sisterhood.

But I need your help…

During the month of October I’m offering our popular 14-Day Fat Furnace program for only $25 for to folks in our community. Normally this program costs $67, but I wanted to cut the price to less than half so more people can get on board and so we can help raise more money…

Yes! I’m donating 100% of the money we get from these 14-Day Fat Furnace Programs to the Firefly Sisterhood.  The Firefly Sisterhood is a local non-profit organization that pairs women who have had breast cancer to women who are recently diagnosed.  Firefly Sisterhood is located in St. Louis Park and all the money we raise stays local and helps women who live right here in our community.  To find out more about Firefly Sisterhood go here:  https://www.fireflysisterhood.org/

The special program is only for the month of October so this is the ONLY time where you’ll get my most popular program for only $25.

  • 14 days of workouts here at Altman Fitness for Fit Body Boot Camp or Power 45 (Low Impact).
  • A fat loss meal plan to help you lose even more fat.
  • And all the motivation and accountability you need to get it amazing shape.

All you have to do is reply to this email or call me at 612-454-6409 and let me know that you want to jump on board with this special “Breast Cancer Awareness” program and you’re in!

Now, I should warn you and let you know that this IS my most popular program and it fills up every time. And since I’ve cut the price for it so low, it’s going to fill up even faster.

So it’s first come, first serve.

Like I said, I’m donating 100% of the money you pay for the 14-Day Fat Furnace to the Firefly Sisterhood and they are LOCAL!

So together we’re doing something really awesome to help out such a great cause… plus you’ll get an amazing workout, you’ll get into shape, and you’ll feel way better because Altman Fitness workouts just do that to people 😉

You may even want to buy this program for a friend, neighbor or co-worker and bring them along to.

It’s a total win/win/win deal!

Pretty sweet, right?

By the way, you should tell all of your Facebook friends too by posting this up on your Facebook wall:


Altman Fitness is offering their popular 14-Day Fat Furnace workout program and eating plan for weight-loss for only $25 and they’re donating 100% of the money to Firefly Sisterhood, a local nonprofit that pairs women who have had breast cancer to women who are recently diagnosed for support.  I’m doing it! It’s an awesome workout, and a great cause to support considering it’s breast cancer awareness month.  You can reach Altman Fitness by emailing them at office@altmanfitness.com or call them at 612-454-6409


So be sure to get on board with the 14-Day Fat Furnace program now for only $25 and help us with this great cause.

Thank you for your help with this!  Together we can make a REAL difference for REAL women right here in our community,

Jay

P.S. Remember, you can call 612-454-6409 or reply to this email and let us know you’re ready and we’ll get you right in this week!