Fat Loss

5 Foods to NEVER Eat

5 Foods to NEVER Eat

Published by on August 13, 2015 | Leave a response

(…and 5 Healthy Substitutes)

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

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

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

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

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

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

 

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

Roasted-Sweet-Potato-Fries

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

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

Do-Not-Eat #3: Creamy Salad Dressing
You were so good to order a salad, but then you ruined it by drenching the salad in fattening creamy dressing. Just a few tablespoons of creamy dressing contain more than 20 grams of fat and hundreds of calories.Creamy Salad Dressing

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

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

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

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

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

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

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

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Booty Building Secrets

Booty Building Secrets

Published by on March 15, 2015 | Leave a response

Booty Building Secrets

booty picture

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!

I. 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.

II. 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.

III. 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.

You can do it!  I believe in you!

Your Fitness and Fat Loss Guy,

Jay

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Mountain or Molehill?

Published by on December 29, 2014 | Leave a response

So you have a weight problem.

Pounds have added up over the years, slowly accumulating on your hips, thighs and belly.

When you look in the mirror you don’t like what you see. Yet you feel stuck.

You’re stuck because…

  • You’ve gained too much weight to ever lose it all.
  • You’re too old to make a change.
  • You’d be lost in a gym.
  • You simply don’t know where to start.

And so, if you are like most people, you give up on yourself before you ever shed a pound. The enormity of your goal paralyzes your ability to even begin.

I believe you can end this cycle of self destruction by simply focusing on the mole hills that make up the mountain – rather than focusing in on the mountain itself.

Don’t get me wrong, I know that weight loss can seem like an enormous task – especially when you have 20, 50 or even 100 pounds to lose.

However, rather than being discouraged by the mountain of fat you need to lose, conquer the mole hill of losing one single pound each week.

In fact, make it your weekly mole hill to drop one pound a week.

Doesn’t that sound easy? If you did this consistently for one year you would lose 50 pounds.

So how do you shed a pound a week? Simple. Just burn 3500 extra calories.

Create a 3500 calorie deficit each week by a combination of increased calorie exertion (exercise) and a decrease in calories consumed (eating less).

Take every opportunity to exert more calories by increasing your physical activity and to decrease your calorie consumption by eating fewer calories and by making healthier choices.

It helps to record your progress in a notebook and refer back to it. You will be surprised how encouraging it is to see your weekly progress written down on paper.

Remember, if you lose 500 calories a day you will drop a pound in a week.

Here are some practical ways to lose calories:

If you normally… Do this instead…
Drink a mocha Drink plain coffee or tea (250 calories lost)
Eat a snack from a vending machine Enjoy an apple (180 calories lost)
Hit the snooze button in the AM Jog for 30 minutes before work (150 calories lost)
Skip your workout See me for an invigorating workout (changes your life!)

Weight loss doesn’t have to be a mountain. Each molehill you conquer will take you one step closer to a healthier, fitter you.

Small changes to your lifestyle over time will make the difference.

I’m always available to help – call or reply to this email to set up your free consultation.

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

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

Published by on December 9, 2014 | Leave a response

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

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

Kelly

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The Top 7 Reasons to Exercise

The Top 7 Reasons to Exercise

Published by on October 8, 2014 | Leave a response

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

Reason #1: To Melt Fat Away

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

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

Reason #2: To Alleviate Pain

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

Reason #3: To Increase Lean Tissue

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

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

Reason #4: To Stay Young

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

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

Here’s the study in a nutshell:

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

Reason #5: To Prevent or Control Type 2 Diabetes

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

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

Reason #6: To Lower Blood Pressure and Cholesterol Levels

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

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

Reason #7: To Feel Great

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

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

Exercise boosts your energy levels and makes you feel amazing.

The quickest, easiest way to guarantee that you’ll meet your fitness and weight loss goals is to work with a qualified fitness professional. You’ll be held accountable with your workouts and you’ll be instructed properly and shown techniques and strategies that will expedite your results.

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

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

Your fitness and fat loss guy,

Jay

 

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The End of Food Temptation

The End of Food Temptation

Published by on September 29, 2014 | Leave a response

cheat-foods

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

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

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

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

Tomorrow you will conquer temptation.

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

Why Does Temptation Always Win?

We live in society where food temptations are everywhere.

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

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

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

It’s Your Turn to Win

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

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

A Matter of Perspective

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

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

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

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

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

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

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

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

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

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

And temptation will become a thing of your past.

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

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

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

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

Your Fitness and Fat Loss Guy

Jay

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Quinoa Breakfast Bowl (Try this tomorrow morning)

Quinoa Breakfast Bowl (Try this tomorrow morning)

Published by on September 27, 2014 | Leave a response

You’ve probably heard of quinoa – it is hailed by some as the new super food. It’s high in protein (12%-18%) and contains a balanced set of essential amino acids – this means it’s a surprisingly complete protein. It’s also high in fiber and iron. And, as if the edible seeds didn’t have enough going for them, NASA is thinking about growing it in space.

Quinoa is quite possibly the perfect thing to have for breakfast to start your day off on the right foot.
Servings: 1

Here’s what you need:

  • 1/2 cup quinoa, cooked in water according to instructions on package
  • 1 Tablespoon golden raisins
  • 1 Tablespoon date pieces, chopped
  • 1 Tablespoon pecan pieces, chopped
  • Dash of cinnamon
  • Dash of nutmeg
  • Drizzle of pure maple syrup

1. Top cooked quinoa with raisins, date pieces, pecan pieces, cinnamon, nutmeg and a drizzle of maple syrup.

Nutritional Analysis: One serving equals: 344 calories, 5g fat, 59g carbohydrate, 6g fiber, and 12g protein.

Forward this to your friends, they’ll thank you later.

Committed to your fitness and fat loss success,

Jay

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Do This to End Food Temptation Now

Published by on May 13, 2014 | Leave a response

The End of Food Temptation

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

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

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

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

Tomorrow you will conquer temptation.

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

Why Does Temptation Always Win?

We live in society where food temptations are everywhere.

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

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

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

It’s Your Turn to Win

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

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

A Matter of Perspective

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

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

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

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

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

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

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

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

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

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

And temptation will become a thing of your past.

 

Your Fitness and Fat Loss Guy

Jay

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Don’t miss the Fitness & Fat Loss Summit!

Published by on May 12, 2014 | Leave a response

Before I tell you exactly what the Fitness & Fat Loss Summit is and WHY it is so important that YOU be there I’m going to share a very powerful story with you….

This might be something that you want to share with a good friend or family member who you care about or maybe with your entire email list.

A few years ago one of my mentors shared with me a true story that really changed his life and that same story inspired and drove me towards permanent change and I wanted to share that with you here:

Here’s what he wrote me:

Several years ago while on an adventure trip to Alaska I experience what I can only call one of life’s greatest lessons.

Like all great lessons in life, it came unexpected and it came to me exactly at the time when I needed it the most.

While taking a walk along the shoreline in Ketchikan Alaska I noticed several crab fisherman casting their nets, waiting a few moments, and the pulling in couple crabs at a time.

One fisherman had a bucket full of five or six crabs in it. It was probably one of those five gallon paint buckets that you’d find at the local Home Depot.

There was several inches of water at the bottom of the bucket and these crabs – some the size of my palm, and others the size of Shaquille O’neal’s.

As I stood there watching how this crab fisherman went about his trade I noticed that one of his crabs from the bucket was climbing on top of the rest.

I couldn’t really make out exactly what the crab was up to just yet, but I could tell this one was the more ambitious crabs of the bunch.

But I soon figured out exactly what he was up to.

This little ambitious crab was attempting to make a get-a-way!

He was climbing on top of the others to gain height, then he slowly extended his front legs upward toward the lip of the bucket to pull himself up.

HOLY COW!… this little guy was trying to make a break for it. FREEDOM!

More out of curiosity than anything else I asked the crab fisherman if he was aware that this crab was about to hoist himself up and over the edge of the bucket.

He calmly said; “watch what happens”

 

As this ambitious crab started pulling himself up to get over the edge of the bucket, all of the other crabs reached up, grabbed his hind legs and pulled him down to the bottom of the bucket.

LIFE LESSON!

I instantly realized that I had made one of the dumbest mistakes of my life. Earlier that year I had figured out that a few of the people in my life were negative and broke minded individuals who always found a way to squash my dreams each time I’d share it with them.

 

Yet I continued to hang out with them, I kept them in my circle of influence, and shared my most lofty goals with them – only to have my ambitions squashed by their negativity, doubt, and scarcity mindedness.

I wanted so badly to soar with the eagles, yet I was hanging out with turkeys.

I suppose it was just comfortable to be around the people I knew, even if they did stunt my personal and professional growth, rather than to find a new circle of influence who would support me, challenge me, and encourage me to achieve and surpass my goals.

Fear of the unknown stopped me from achieving my dreams sooner.

 

But things changed for me after that day in Ketchikan Alaska.

When I got back home I committed to creating my “bubble” and cutting out all of the crabs and turkeys in my life.

I become the gatekeeper of my bubble. I chose who got in and who got kicked out.

It wasn’t easy to do, but I cut ties with the crabs in my life.

No more crabs, no more turkeys… ONLY eagles are allowed into my bubble these days.

We’ve all heard the saying… your income is the average of the five people who you surround yourself with the most.

But you can also say it this way; your head space, your personal development, your attitude, your contribution to society, your personal and spiritual growth in life are all an average of the five people that you surround yourself the most.

If the people in your circle of influence are crabs, energy vampires, and low tone then that’s the effect that they’re going to have on your life.

You’d say the same to your kids, right?  (Be careful who you hang around with)

I want you to surround yourself with people who support you, lift you up, and encourage your fitness and fat loss goals.

That’s what I want for you now.

You’re an eagle, but you’ll never soar as high as you can if you hang around with turkeys and crabs.

Put yourself around the people who will support, encourage and challenge you to get to your goals.

One of the best places for that is at the first annual Fitness and Fat Loss Summit happening on May 31st, 2014. 

 

What is Fitness and Fat Loss Summit?

Fitness and Fat Loss Summit is the most unconventional fitness and fat loss event ever and it’s

going to change your life so you can finally gain the information, tips and tricks that really work.

 

Who will be there?

First off I’m bringing in some of the top minds in the industry today.  I have given them only one special request:  When they present do NOT hold back any information that will dramatically increase results and make sure that everyone that attends has a HUGE list of clear step by step instructions to get real results and quickly.

 

Secondly, people just like you will be there.  People that are serious about taking fitness and fat loss to the next level.  People like you that want to have their hands on the latest science backed, cutting edge information that literally gives you the short cuts to realize your dreams.

 

Where is Fitness and Fat Loss Summit happening?

Fitness and Fat Loss Summit is happening at the Altman Fitness studio located at 7417 Washington Ave S., Edina, MN 55439

 

How many people can come?

We are limited to 100 people for Fitness and Fat Loss Summit.

 

Is there a deadline to register?

Yes, there are two.  The first deadline is for the early bird pricing and the cut off is May 15th.  The final deadline at the increased price is May 26th.  However, when the event is sold out, it is sold out and this event will sell out fast.

 

How do I claim my spot?

To register and claim 1 of the 100 spots available click here or click the link below.

 

https://www.1shoppingcart.com/SecureCart/SecureCart.aspx?mid=E3EE69A0-BBAF-404F-ADDC-895976F6D444&pid=5ba928c9fc084a2581ef276679f6f97b

 

Committed to your success,

Jay

P.S.  We have already presold 37 seats to our Fat Loss Mastermind members and my private clients.  So, if you want to come to this one of a kind event that will be filled with the information you need and the people that are getting amazing results now (the people you want to include in your life) so you can have YOUR best year ever then click here now:  https://www.1shoppingcart.com/SecureCart/SecureCart.aspx?mid=E3EE69A0-BBAF-404F-ADDC-895976F6D444&pid=5ba928c9fc084a2581ef276679f6f97b

 

P.S.S.  To learn more about Fitness and Fat Loss Summit click here:  https://altmanfitness.com/fitness-fat-loss-summit/

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Banana Carrot Muffins – Gluten Free Recipe

Banana Carrot Muffins – Gluten Free Recipe

Published by on April 18, 2014 | Leave a response

muffin picture

This recipe takes a classic baking favorite and converts into a gluten free, processed sugar free, grain free, dairy free dessert that actually tastes great!

Ingredients:

3 eggs
3 ripe bananas
1 cup pitted dates
1 teaspoon apple cider vinegar
½ cup melted coconut oil
1 ½ cups shredded carrots
1 Tablespoon cinnamon
1 teaspoon sea salt
2 teaspoons baking soda
2 cups almond flour
¾ cup sliced almonds

Instructions:

In a large food processor or blender, combine eggs, dates and bananas.  Blend for a few seconds.  Add apple cider vinegar, coconut oil, and shredded carrots.  Blend a few more seconds.  Add cinnamon, sea salt, baking soda and 1 cup of the flour.  Blend until smooth.  Add 2nd cup of flour and blend once more.  Add sliced almonds and stir with a spoon or spatula just until mixed.  Spoon into a muffin tin and bake at 350 degrees for 25 minutes.
This makes approximately 14 muffins.

Your Fitness and Fat Loss Guy,

Jay

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Pioneer Press featuring Jenny Flynn

Pioneer Press featuring Jenny Flynn

Published by on April 8, 2014 | Leave a response

jen_jay

You may recognize this picture….. It was posted Sunday April 6th, 2014 in the St. Paul Pioneer press. Our very own Jen Flynn was featured in the “turning point” column of the Pioneer press.  To see the full article click here:

Pioneer Press Article Featuring our very own Jenny Flynn

As you know Jen has lost all of her 100+ lbs here at Altman Fitness and I couldn’t be more proud of her. She has overcome so many obstacles.  Utilizing the programs available: boot camp classes the 28 day nutrition program, and most recently our Master Mind program, setting specific goals and taking action steps is what has made this transformation a reality.

If you’re searching for a place to get fit and lose weight well then you have found it. I am so confident that myself and my team can get you to your fitness and fat loss goals that I have a 100% guarantee. Yes, that means if you don’t make your goal, I give you your money back!

What are you waiting for…. Like Jen says in the article…..take that next step, pick up your phone now and call 612-454-6409 to come in and see what we are about. Or email us at: office@altmanfitness.com and write in the subject line: I’m taking a step!

Even if you do not live near Edina, Minnesota we can still help you in a big way.  We work with people all over the United States and have solutions to not only get you started down the path, but more importantly to keep you going.  After all that’s what it’s all about right?

Come meet myself, Jay Altman, Jen and the rest of our trainers and let us help you get on the path toward success!

Take the first step today.  You will not regret that and you know it.

Committed to your success,

Jay

 

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Eight Point Plan for Achieving Fat Loss

Published by on March 5, 2013 | Leave a response

Eight Point Plan for Achieving Fat Loss
By Jay Altman
1. Fix in your mind exactly what you desire as your definite fat loss goal. Write it out in a clear, concise, positive statement. Ex. I will weigh 150 pounds.
2. Determine exactly what you intend to give in return to help you achieve fat loss. Will it be your time, your money, your control, etc…? How much money, time or control will you give up in exchange for success? Remember, there is no such reality as “something for nothing.” Ex. I will spend hours and hours teaching myself everything I need to know about fat loss. or I will pay someone to tell me everything I need to know about fat loss.
3. Establish a definite date when you intend to possess what you desire. Ex. I will weigh 150 on April 17th, 2013.
4. Create or follow a definite plan for carrying out your fat loss goal and begin immediately, whether you are ready or not, put this plan into action. Do it now – right now.
5. Start by opening a new page in your journal and writing your polished statement of your definite fat loss goal. Next write out the benefits you will receive by carrying out your fat loss goal. Then set the time limit for your goal by choosing an exact date when you want to achieve it. Write down what you intend to give in exchange for your fat loss goal, and create or follow a clear plan through which you intend to get to your goal.
6. Read your written statement out loud at least twice daily. Read it just before you go to sleep at night and again first thing in the morning. As you read, see, feel and believe in your mind that you are already at your goal. Your brain cannot distinguish between what is real and what you believe is real.
7. To guarantee success, engage in regular study, thinking, and planning time about how you can achieve your fat loss goal.
8. Set specific times for regular check-ins to determine whether you are on the right track, so that you don’t get off track to your fat loss goal. Initially, track yourself daily, then weekly, and then monthly or whatever you determine will continue to work best for you. Ex. Weigh yourself daily, then weekly, then monthly
So there you have it, your eight point plan for fat loss. Don’t waste any time. Get going now. Print this off and start using the eight point plan today.
Or, keep it super simple…
For a done for you plan that will tell you exactly what to eat, when to eat, how much to eat with recipes dialed in specific to you with print out grocery shopping lists and more to keep everything extremely simple then check out how you can lose up to 27 lbs in 28 days right now.
==>Easy Fat Loss Plan

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Which Type of Bread is Healthiest ... and Which is SUPRISINGLY Least Healthy?

Which Type of Bread is Healthiest … and Which is SUPRISINGLY Least Healthy?

Published by on July 18, 2012 | 13 Responses

We know what you’re thinking.

Everyone knows that whole wheat breads are the best and white bread is the worst. Where’s the news there?
Well, prepare to be surprised.

There’s good news for those who despise wheat bread … sourdough may be better.

A new study set to be published in the British Journal of Nutrition has actually blown the theory that we should all be making our sandwiches and toast out of whole wheat to pieces.

Professor Terry Graham, a carb scientist at the University of Guelph, examined how people respond to different types of bread after eating them for breakfast and lunch. The breads included were:
• White
• Whole wheat
• Whole wheat with barley
• Sourdough white bread
All of the participants in the study were overweight men between 50 and 60 years old. Which bread was most beneficial?
Sourdough.
After eating sourdough bread the men had the most positive body responses, including lower blood sugar levels. The worst bread turned out to be not white, but whole wheat. Whole-wheat bread caused spikes in blood sugar levels that continued until well after lunch. Even the whole wheat plus barley bread was worse than the white.
Why Might Sourdough be Healthier Than Whole Wheat?
Sourdough bread undergoes a fermentation process that may alter its starches, making them healthier. Whole wheat bread, meanwhile, undergoes a similar refining process as white bread. Its healthy components like wheat germ and bran are removed and only partially put back in, making whole-wheat bread far less healthy than most people assume it to be.  In fact, many whole-wheat breads are still made with mostly white flour.

How to Identify Healthy Breads
Keep in mind that this study did not evaluate any breads made with whole grains, the all-star when it comes to healthy breads. Whole wheat and whole grain are two entirely different things.
Research is revealing that whole grains are the best choice when choosing your bread. To distinguish true whole-grain breads from imposters:
• Read the label. Whole-grain breads will say “100% whole grain.” You can also look for the 100% Whole Grain stamp.
• Pick them up. Bread made from whole grains will feel heavy and dense compared to refined-grain breads, which tend to be light, soft and fluffy.
• Consider grains other than wheat. Spelt, amaranth, rye and others are also used to make whole-grain breads that often have superior health benefits to wheat. A study published in the American Journal of Clinical Nutrition, for instance, found that wheat bread triggers a greater insulin response than rye bread.
With all of the carb-hating going on in recent years, this news will come as a welcome surprise to many Americans; this is one time when you really can have your “bread” and eat it to.
Courtesy of SxWise.com via www.altmanfitness.com

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