Health & Fitness

6 Week Body Transformation Winners!!!

6 Week Body Transformation Winners!!!

Published by on February 26, 2015 | Leave a response

TO GET ON THE PRE-SALE LIST AND POSSIBLY WIN A FREE SPOT FOR OUR NEXT CHALLENGE SIMPLY GO HERE:  https://altmanfitness.com/six-week-body-transformation-challenge-give-away

Wow! When we kicked off the “New and Improved” Altman Fitness 6 week body transformation program on January 5th we knew it was going to be awesome, but the participants managed to “WOW” us and show results even beyond our expectations!  Our group started with 57 participants and ended with 49!!!   That is an 86% Finish rate!! Typically the statistic of someone starting a “diet” or program you expect that about 60% finish so our retention on this program was a huge bonus.

During the program our participants were split into one of two teams: The Orange Team (led by Kelly) or The Black Team (led by Jen). Everyone was given a specific diet to follow, that was easy to implement and gave them all results IMMEDIATELY.

All participants came to  our boot camp classes and learned the best & fastest way to get fat loss results. Classes were full of energy and we could really see both the team camaraderie AND a little bit of competition as people tried to keep up with the ones who were clearly “in it to win it”. What an exciting 6 weeks it has been!

In addition, our 6 week body transformation is filled with tons of coaching, supportive emails every couple days, a private facebook group for the teams so people can post daily, weekly calls led by fat loss coaches and even some super secret “6 week participant only” workouts!

We concluded our program with a “Wrap up Party” to announce the winners this past Sunday night and it’s safe to say that EVERYONE was blown away by the results. Before I tell you who took the 1st, 2nd and 3rd place prizes I would like to highlight some of the AMAZING achievements we saw from everyone:

  • 7 people lost 20+ pounds!!
  • 14 people lost over 9% of their body weight!!
  • During our fitness testing we had so many people that did 200% MORE push ups than they could do on day 1!
  • EVERYONE THAT FINISHED LOST WEIGHT AND INCHES!!!
  • And now……drumroll please as we announce the winners:

In 3rd place- winning $100 cash….. Elizabeth Haggy!!!

 

E. Haggy

12.60% body weight lost

21.45% body fat lost

7.5 inches lost (5.25% of total inches)

 

 

 

In 2nd Place- winning $200 cash…… Scott Anseth!!!

S Anseth2

9.92% body weight lost

23.05% body fat lost

15.75 inches lost (9.13% total inches)

 

 

 

And….

The Winner of the $500 Grand Prize in the ALTMAN FITNESS 6 WEEK BODY TRANSFORMATION CONTEST

……….Sasi Chakravarthula

he lost 6.22% of his body weight

28.33% Body Fat!!!sasi winner

7 inches (5% of total inches)

Sasi

 

 

 

 

 

 

 

Congrats to ALL of our participants as you are all WINNERS in our book!!!   564 total pounds lost during the 6 week body transformation, that’s an average of 11.5 pounds lost per person.  Our next transformation challenge kicks off April 6th. Stay tuned for the release date or email us at office@altmanfitness.com to get on the “pre-sale” list!!

Group Wrap up picture

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Welcome to 2015 and the Altman Fitness 360 Challenge

Welcome to 2015 and the Altman Fitness 360 Challenge

Published by on December 31, 2014 | Leave a response

407571_856316288763_1885199767_nHappy New Year! I don’t know about you- but I LOVE January 1st.  And not just because I’m in the fitness industry and every year at this time I get to be surrounded by people that are motivated to clean up their diets and re-commit to exercise.  I love this time of year for many more reasons than that. Every year Jay and I and the kids take about 2 weeks to go visit 3 sides of family that live 7-9 hours away. It’s a lot of driving & can be draining but the memories we make and the time we spend with our families and having our kids see their grandparents and cousins is priceless.  It also takes us away from our usual “routine” and gives us a chance to relax and unwind. However, after 2 weeks of being in the car a lot & eating more than my fair share of holiday goodies- I am ready and excited to get back to my normal routine.  A couple years ago on New Years Eve my family came up with a pretty cool tradition. I am the oldest of 4 kids and each one of us are married now. So, at the dinner table on NYE there were the 8 kids and spouses, my parents and a neice and nephew that were just old enough to sit at the “adult table”.  I feel super blessed to come from parents that are “Do’ers”.  Growing up I remember my Dad always had “TO DO” lists on Saturday morning in the house of all the things he wanted to accomplish. I adopted this trait early on because I always thought it was cool to see his list start to get crossed off as he achieved each thing he set out to do.  My Mom is a “Do’er” on another level- she is just ALWAYS Doing something. She gets projects, she makes  things beautiful, she is constantly on the go. Growing up I don’t really think I ever saw my mother sit down and now as an adult it’s sort of the same way. When her kids (or grandkids) are around she makes everyone a priority and just works and works to put on a show with her cooking and organizing for the holidays and special occasions. Anyway, back to the NYE tradition. We ended a really great dinner and then went around the room and everyone had to tell their New Years Resolution. My sister wrote down what everyone said and the idea was that we would all gather at that same table one year later and if someone didn’t complete their resolution then they were in charge of either preparing the meal the next year, or cleaning up after everyone.  Really made me stick to and commit to my resolution!! We also made up the rule that if someone said a resolution that was too “easy” (like me vowing to lose 30lbs that year when I was due with a baby 3 weeks later :)….that was not allowed as a resolution for me).  I just love this tradition and start thinking in early December (sometimes before) of ALL the things I could make more of a priority the next year.  Things like, reading more books, trying more new recipes, cleaning out the storage closet, donating items we don’t use, and the list goes on and on.

I know that for me- once I commit to something – I WILL achieve it. That means sometimes that I have to be careful what I commit to, because it tends to take a lot of my time, energy and focus.  The other day I was out for a run and was thinking about what things I’d like to achieve and focus on in 2015.  One thing I’ve felt a struggle with over the past few years because I have 3 kids, including an almost 2 year old is having time to myself. And likely with extra time to myself the thing that I like to do the most is to exercise because that makes me feel the best. I started thinking that if I could commit to take 10 minutes out of every single day to exercise how much better I would feel and that would sort of be a “challenge” to myself.  I LIKE CHALLENGES!!!  So- here I go putting it into ACTION.  My challenge for 2015 is something I want to share with all of you- and I want you to get on board!  So many times people make a new years resolution only to fall “off the wagon” come mid-February.  If you have an accountability group you are more likely to keep it going all year long. This year I am creating a group and committing to at least 10 minutes of exercise/movement every single day!  I’m being realistic by calling it the 360 Challenge because if I happen to get the flu again or whiplash like I did last year – I will be taking a couple days off!  My goal is to show everyone that no matter how busy your life is, if you make YOU a priority , anyone can get in 10 min of activity. It doesn’t have to be difficult- it can be as easy as a brisk walk, a slow run, a game of tag with your kids, a quick body weight circuit, 10 min of jump roping.  Moving your body is healthy, it releases endorphins that make you feel great and sometimes if you trick yourself into just getting started and that you only have to move for 10 min- once that 10 min is up you might just want to keep on going!

My goal is NOT going to be intense workouts every single day. I believe whole heartedly in taking rest days. Typically my work-outs are 3 days of a 45 min boot camp class and on the off days I either do heavy strength training or light cardio with one or two complete rest days in there depending on how my body feels.  80% of the time this challenge will feel easy for me. But then, there is the other 20%.  Those days where I feel sluggish. Maybe I didn’t eat good food for a couple days (hmm….holidays…) Maybe I’m on “vacation”.  Those are the days where I’m going to have to recite my goals, lean on the group support and make it happen.

Now, I want to challenge you!  What do you want to do this year?  Does a day , or 2 or 3 of now working out lead to you falling off the wagon for weeks or months on end?  If so- take this challenge to commit to exercise every single day. If you have kids- go run them around the block- or make them do jumping jacks, and squats and push ups with you. Every kid can handle 10 min. Every kid wants their parents to feel good and spend time with them (ok, mostly if they are 12 and younger 🙂 .  And, I haven’t met anyone that told me they didn’t WANT to feel good.  It’s just do they have the desire to take the steps to feel good…. Do YOU Have the desire?  That is the only thing I can’t give you. Desire.  You have to want it- you have to believe you can do it.  You, your time, your happiness, your health is worth 10 minutes. EVERYONE has 10 minutes.  Can you commit to moving your body every day?  Do this with me! I promise I will guide you along the way and give you tips and tricks to make it easy.

Join the Group (Altman Fitness 360 Challenge) now on Facebook to get inspiration, motivation, workouts and the accountability to make meaningful change in your life!

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Healthy December Recipes

Healthy December Recipes

Published by on December 31, 2014 | Leave a response

Fast Apple Ring Pancakes

These apple ring pancakes are gluten free and higher in fiber than traditional pancakes. It’s pretty awesome to be able to enjoy a pancake and still see results! Just exercise portion control and skip the syrup. Servings: 6

Here’s what you need…

  • 1/3 cup coconut flour
  • 1/4 cup flax meal
  • 2 dates, pitted
  • 2 teaspoons baking powder
  • 1 teaspoon ground cinnamon
  • 1/4 teaspoon ground nutmeg
  • 1/4 teaspoon sea salt
  • 1/2 banana
  • 1 cup coconut milk
  • 2 eggs
  • 1 teaspoon vanilla extract
  • 2 teaspoons lemon juice and zest
  • 3 green apples, washed, cored, and cut into six slices
  1. Preheat a pancake griddle and lightly grease with coconut oil.
  2. Combine all the ingredients, except the apple slices, in a food processor and mix until fully combined. Pour the batter into a shallow bowl.
  3. Dip each sliced apple ring into the batter, and rub to fully cover it. Transfer to the preheated griddle and cook as you would a regular pancake. Repeat with all of the apple slices. Serve with a little sprinkle of cinnamon. Enjoy!

Nutritional Analysis: One serving equals: 258 calories, 12g fat, 90mg sodium, 32g carbohydrate, 9g fiber, and 6g protein.

 

Spinach & Egg White Wrap

This wrap is delicious for breakfast, lunch or dinner. It’s ready in a flash, tastes amazing, and is filled with lean protein, veggies and whole sprouted grains. Try it today, but don’t be surprised if you get hooked! Servings: 2

Here’s what you need:

  • 1 teaspoon olive oil
  • 1 garlic clove, minced
  • 1/4 cup tomato, finely chopped
  • 2 cups spinach, roughly chopped
  • 1 cup egg whites
  • dash of salt and pepper
  • 2 sprouted grain tortillas
  • 2 Tablespoons pesto (purchase it pre-made, or combine ½ cup walnuts, 2 cups basil leaves, 2 cloves garlic, ¼ cup olive oil, and 1 Tablespoon lemon
  • juice in a food processor and blend until it becomes a paste.)
  1. Spread a tablespoon of pesto over each tortilla and set aside.
  2. In medium sized skillet warm the olive oil over medium heat. Add the garlic and sauté until golden. Add the tomato and cook for another 3 minutes.
  3. Add the spinach and cook until it is soft and wilted. Remove the veggies from skillet, set aside in a bowl.
  4. Pour the egg whites into the skillet, season with salt and pepper. Cook until the egg is no longer runny.
  5. Arrange half of the egg whites in a line down the center of each tortilla. Top with half of the veggies and then fold the ends up and wrap like a burrito.

Nutritional Analysis: One serving equals: 288 calories, 10g fat, 28g carbohydrate, 6g fiber, and 21g protein.

 

Festive Hummus (Sun-Dried Tomato and Basil)

While the red and green speckles give this homemade hummus a jolly look, it’s the taste that makes it unforgettable. This dip makes the perfect party take-along. Serve it up with whole grain pita bread or fresh cut veggie sticks. Yield: 12 servings

Here’s what you need:

  • 1 (15 oz) can garbanzo beans
  • 1 Tablespoons tahini
  • 1 Tablespoon olive oil
  • 1 Tablespoon lemon juice
  • 1 Tablespoon water
  • 2 garlic cloves, mashed
  • 1/4 teaspoon salt
  • 2 teaspoons soy sauce
  • 4 sun-dried tomatoes
  • 1/4 cup basil leaves
  1. Throw all the ingredients into a food processor and combine until smooth.

Nutritional Analysis: One serving equals: 55 calories, 2g fat, 6g carbohydrate, 2g fiber, and 2g protein.

 

Pumpkin & Zucchini Muffins

Don’t let the rich flavor and mouthwatering moistness of these muffins fool you. You’ll have a hard time convincing anyone, but this recipe was modified to include less fat and sugar than the original. This is a great treat to share at holiday parties.
Servings: 40 mini muffins 

Here’s what you need…

  • 3 eggs, lightly beaten
  • 2/3 cup raw honey
  • 1 cup canned pumpkin
  • 1/2 cup coconut oil, melted
  • 7 oz applesauce
  • 1 tablespoon vanilla extract>
  • 3 cups almond flour
  • 1 teaspoon baking soda
  • 1/2 teaspoon baking powder
  • 1/2 teaspoon salt
  • 1/2 teaspoon ground cinnamon
  • 1/2 teaspoon ground nutmeg
  • 1/2 teaspoon ground cloves
  • 1 cup shredded zucchini
  • 1/4 cup chopped walnuts
  1. Preheat oven to 350 degrees and line a mini muffin pan with paper baking cups, or use non-stick cooking spray.
  2. In a mixing bowl combine eggs and honey. Add pumpkin, melted coconut oil, applesauce, and vanilla.
  3. In a separate bowl combine all of the dry ingredients. Gradually add dry ingredients to pumpkin mixture and mix until well combined. Stir in the zucchini.

Pour into muffin tins, sprinkle the tops with chopped walnuts. Bake for 10-20 minutes or until you can poke a toothpick in a muffin and it comes out clean. Cool in the pan for 10 minutes.

Nutritional Analysis: One mini muffin equals: 92 calories, 3g fat, 15g carbohydrate, 1.5g fiber, and 2g protein.

 

Easy Roasted Broccoli & Cauliflower

Here’s an awesome recipe for roasted broccoli and cauliflower that is quick to make and tastes great. Serve this with a piece of lean meat for a well-balanced, fitness approved meal.
Makes: 4 Servings

Here’s what you need…

  • 1 bunch broccoli
  • 1 bunch cauliflower
  • 1 Tablespoon olive oil
  • dash of sea salt
  • dash of pepper
  • 4 garlic cloves, minced
  • juice from 1 lemon
  1. Preheat your oven to 425 degrees F. Lightly grease a large baking sheet with olive oil.
  2. Wash the broccoli and cauliflower heads and then pat dry. It’s important to dry thoroughly so that it will roast properly. Cut into small florets.
  3. In a medium bowl combine the florets, olive oil, salt, pepper and garlic cloves. Toss until well combined and then spread over the prepared baking sheet.
  4. Roast for 25 minutes, stirring halfway through. Remove from oven once the florets are tender with crispy bottoms.
  5. Drizzle the lemon juice over the cooked florets and serve immediately.

Nutritional Analysis: 160 calories, 4g fat, 98mg sodium, 8g carbohydrate, 4g fiber, and 4g protein

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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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2014 Black Friday Sale!! (Time Sensitive)

Published by on November 28, 2014 | Leave a response

This time of year has given us a lot of time to think about what we are thankful for, and some time to reflect on how we want to show appreciation.  We’ve got an amazing group of members that make us feel lucky every day to deliver fat-blasting and body toning workouts. It also allows us an avenue to share nutrition advice and programs that make everyone healthier and change the way people look at food.  That’s a lot to be thankful for.  So, lets not lose sight of what this season is all about…..what are YOU Thankful for?  I hope that yesterday you were expressing those things with family members and loved ones and you are feeling pretty good about the life you’ve got. We had an amazing turnout at our 5th Annual Burn the Fat, Feed the Hungry charity event. The participants raised over $1,700 and donated  food to help feed those in need this holiday season. It’s an amazing time to give back to our community.

And, of course who can miss the fact that today is BLACK FRIDAY!  The day to be Thankful for all the savings you are going to get from local retailers!! Because we believe that better health thru fitness and nutrition is the #1 thing to be thankful for in your life- we’d like to make it a little bit more affordable if you buy in the next 96 hours.

Here’s your opportunity to SAVE $$ on Boot Camp and get a head start on a leaner, fitter YOU in 2015!

When you choose to commit to boot camp with a ‘paid in full’ membership for 6 months, I’ll give you 6 more months for ½ off or choose 3 months ‘paid in full’ and I’ll give you ½ off for 3 more months

That’s right!

You choose to buy 3 or 6 months  ‘paid in full’ membership and get 3 or 6 more months of boot camp for ½ off.

This is a REALLY GOOD DEAL!

Buy 3 months, Get 3 months 1/2 off

èhttps://www.1shoppingcart.com/SecureCart/SecureCart.aspx?mid=E3EE69A0-BBAF-404F-ADDC-895976F6D444&pid=bb42c6327d6046e4951689ebfdc3f089

or

Buy 6 months, Get 6 months 1/2 off

https://www.1shoppingcart.com/SecureCart/SecureCart.aspx?mid=E3EE69A0-BBAF-404F-ADDC-895976F6D444&pid=7dc00db893d24e69850953fb04d3ed72

**Also, if you get a friend to join with you, you can save even more money! Put in the code “Couple12 or Couple6” if you are joining with a friend!** 

In addition: This weekend only you can get 10% off any of the supplements we offer from Designs for Health.  Please visit our STORE to place your order and put in the code “BLACK FRIDAY” at the check out!

The Black Friday Sale is ONLY good this weekend so don’t miss out by over eating and falling into a turkey and pumpkin pie coma ;)

REMEMBER YOUR CODE: BLACKFRIDAY when you order supplements!

Thank you for your commitment to better health and fitness and have a wonderful holiday season

Jay and Kelly Altman

 

 

 

 

 

 

 

 

 

 

 

 

 

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The Habits That Make You

Published by on November 18, 2014 | Leave a response

I’ve been thinking a lot about habits lately. Everyone has them and some of them are good and some of them are bad. Some of them start out okay and then become bad habits. Like my daughter sucking her thumb. What we thought was just a fine way for her to soothe herself as a baby has become a VERY hard habit for her to break even as an 8 year old now.  Being around  kids a lot it’s easy to  recognize a pattern forming and if it’s something the child shouldn’t be doing you can try to stop the behavior before it becomes a habit. Adults are the same way….it’s just sometimes we’re so caught up in everything else that we don’t realize what has become a “habit”.  When looking at my own life and habits I know I really like routine and can create habits pretty easily.   I am in the habit of getting up early in the morning to get my workout in. I’ve always been a morning person but after 4 years of teaching/attending the 5:45am boot camp it’s become more of a habit.  And every winter I develop a habit of going downstairs and putting hot water on the stove so that I have hot tea to sip on while I drive to boot camp each morning. It just feels cozy to me and I associate the cold mornings with a cup of tea.  I’m also  in the habit of wearing certain clothes, eating pretty much the same breakfast and lunch each day, and going to bed at the same time most nights.
Most of those things are my good habits.
However, I’m just as guilty as the next person of falling into bad habits from time to time.
I go in phases where I include more sweets into my diet than I should.  A couple weeks go by and I start to notice that every time I’m done with a meal I look to have some sort of “treat”.
Or, this past summer I got more in the habit of  having a glass of wine or drink with dinner. And then it started happening a few nights a week and then it quickly became a “habit” of just what I wanted to go along with preparing dinner or unwinding from the day.
 I encourage you to take a moment to think about some of your habits….Do you eat the same thing for lunch, go through the same exercise routine, and fall into bed at the same time each night?

Or maybe you’ve made a habit out of eating whatever looks good, avoiding the gym, and staying up as late as possible.

It’s pretty clear that the habits you adopt will shape who you are.

When it comes to your body, the two habits that define your physique are your eating and exercise habits. I know that for me, when I developed some bad habits of including daily alcohol or sugar into my “routine” I didn’t look OR feel the way I wanted. It was important to break the bad habits I mentioned above and my mind and body respond very positively.

If you aren’t currently happy with your body- you need to take a hard look at your habits and make adjustments.

Here are a couple tips:1) Decide on the ONE habit that you would like to develop. It’s tempting to pick up 3 or 4 healthy habits, but choosing just one new habit is realistic and doable.

Here are some healthy habit ideas:

  • Do not eat after 7pm each night.
  • Drink only water (it’s truly all your body needs!)
  • Bring your lunch to work instead of eating fast food.
  • Exercise 4 times a week after work for 45 minutes each time.
  • Only eat fruits and veggies as your afternoon snack.
  • Get 7-8 hours of sleep per night- no exceptions.

It helps to write your new habit down on paper. Also include your 3 main motivators for developing this new habit, the obstacles you’ll face, and your strategies for overcoming these obstacles.

Here’s an example:

  • My new habit is to go to boot camp 3 times each week.
  • My 3 main motivators are 1) to feel confident in my bathing suit this summer, 2) to have more energy, and 3) to fit into my skinny jeans.
  • The obstacles I will face are 1) not having the energy to go to my session after work, 2) not having enough money to pay for sessions, and 3) not having my spouse’s support.
  • I will overcome these obstacles by 1) doing my workouts before work instead of after work, so I have more energy, 2) cutting down on frivolous spending to ensure that I can afford it, and 3) asking my spouse to join me so we can get in shape together.

Make sure you are committing fully to your new habit, and using others to help hold you accountable. This is a huge part of our Mastermind group at Altman Fitness and our members make huge strides each week by using the tools they learn and the group support.  The great news is that once you make that commitment and break that habit or swap it out for something healthy each day will get easier.  Even if you have a little slip up from time to time it’s okay! Give yourself a break.  It’s not like you can’t EVER have that drink with dinner or the piece of chocolate after lunch- it’s just you don’t want it to happen every single day.  Slip ups are normal- just get back on track immediately after and remind yourself why it’s worth it to live this way.

You can do anything you want with the right mental attitude!
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

Posted in , , , ,
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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Healthy August Recipes

Healthy August Recipes

Published by on September 2, 2014 | Leave a response

Power Oatmeal

This oatmeal is packing a powerful ingredient – protein. Mix a scoop of your favorite protein powder into your oatmeal to transform it into a quick and healthy breakfast. Servings: 1 

Here’s what you need…

  • 1/2 cup whole grain oats
  • 1 cup water
  • dash of salt
  • 1 scoop high quality protein
  • 1 tablespoon chopped macadamia nuts
  • 1 tablespoon golden raisins
  1. Mix the oats, water and salt together in a microwave safe bowl. Microwave on high for 2 to 4 minutes.
  2. Stir in protein, top with nuts and raisins.

Nutritional Analysis: One serving equals: 325 calories, 7g fat, 41.7g carbohydrate, 10.2g fiber, and 25.7g protein.

Simple Tuna Salad

Here’s a simple and light version of tuna salad. It cuts out high-calorie mayonnaise and adds some chopped fruit and vegetables to really liven it up. This is a great recipe to enjoy as you journey towards your fitness goal. Servings: 4 

Here’s what you need…

  • 1 green apple, chopped
  • 2 green onions, tops only, chopped
  • 1/4 cup fresh parsley, chopped
  • 2 cans albacore tuna, in drained
  • 1 Tablespoon dijon mustard
  • 1/4 cup coconut oil, melted
  • 1/4 cup red grapes, halved
  • sea salt and pepper to taste
  1. Mix all of the ingredients in a large bowl and serve immediately. I like to serve this salad in large butter lettuce leaves, or scooped onto avocado halves. Enjoy!

Nutritional Analysis: One serving equals: 222 calories, 16g fat, 9g carbohydrate, 194g fiber, and 14g protein.

 

Spinach & Egg White Wrap

This wrap is delicious for breakfast, lunch or dinner. It’s ready in a flash, tastes amazing, and is filled with lean protein, veggies and whole sprouted grains. Try it today, but don’t be surprised if you get hooked! Servings: 2 

Here’s what you need:

  • 1 teaspoon olive oil
  • 1 garlic clove, minced
  • 1/4 cup tomato, finely chopped
  • 2 cups spinach, roughly chopped
  • 1 cup egg whites
  • dash of salt and pepper
  • 2 sprouted grain tortillas
  • 2 Tablespoons pesto (purchase it pre-made, or combine 1/2 cup walnuts, 2 cups basil leaves, 2 cloves garlic, 1/4 cup olive oil, and 1 Tablespoon lemon juice in a food processor and blend until it becomes a paste.)
  1. Spread a tablespoon of pesto over each tortilla and set aside.
  2. In medium sized skillet warm the olive oil over medium heat. Add the garlic and sauté until golden. Add the tomato and cook for another 3 minutes. Add the spinach and cook until it is soft and wilted. Remove the veggies from skillet, set aside in a bowl.
  3. Pour the egg whites into the skillet, season with salt and pepper. Cook until the egg is no longer runny.
  4. Arrange half of the egg whites in a line down the center of each tortilla. Top with half of the veggies and then fold the ends up and wrap like a burrito.

Nutritional Analysis: One serving equals: 288 calories, 10g fat, 28g carbohydrate, 6g fiber, and 21g protein.

Quinoa Fruit Salad

This refreshing summer salad is made with quinoa. Quinoa is a gluten-free, protein-packed seed. It’s a complete protein, containing all 9 essential amino acids. Add a side of lean protein to your salad and you’ve got a highly nutritious, balanced meal. Servings: 6

Here’s what you need…

  • 3/4 cup plain non-fat Greek yogurt
  • 2 Tablespoons lime juice, divided
  • 1-15 fresh mint leaves, minced
  • 2 cups cooked quinoa
  • optional dash of salt and pepper
  • 1 cup blueberries
  • 1 cup green grapes, halved
  • 1/2 cup raspberries
  • 1 teaspoon agave nectar
  1. In a small bowl combine the yogurt, 1 tablespoon lime juice and the mint. Pour over the cooked quinoa and mix well. Season with salt and pepper.
  2. In another bowl combine the fruit, agave nectar and remaining lime juice.
  3. Cover and refrigerate each bowl for 2 hours, to allow the flavors to emerge, then combine the fruit with the quinoa and serve.

Nutritional Analysis: One serving equals: 114 calories, 1 fat, 13mg sodium, 20g carbohydrate, 2.5g fiber, and 6g protein.

Posted in

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

Posted in , , , , Tagged , , , , ,
Healthy April Recipes

Healthy April Recipes

Published by on May 1, 2014 | Leave a response

unnamedTasty Tuna Lettuce Wraps

This is an ultra-healthy meal that’s quick and easy to throw together. It’s high in protein, low in fat and contains lots of healthy fiber. Not to mention it tastes great, so dig right in! Yield: 2 servings

Here’s what you need…

1 can albacore chunk tuna, packed in water
2 Tablespoons finely chopped white onion
1/2 red bell pepper, finely chopped
1/2 yellow bell pepper, finely chopped
1/2 apple, finely chopped
2 Tablespoons nonfat mayonnaise
1 Tablespoon nonfat ranch salad dressing
1 teaspoon dried dill
4 large lettuce leaves, washed
Pepper to taste
Combine the tuna, onion, bell pepper, and apple in a medium bowl. In a small bowl mix the mayonnaise, ranch dressing and dill.
Add the mayonnaise mixture to the tuna and mix until well combined.
Arrange the lettuce leaves on two plates, and fill with tuna. Garnish with a dash of pepper.
Nutritional Analysis: One serving equals: 124 calories, 1.5g fat, 13g carbohydrate, 2.7g fiber, and 14g protein.

Egg White 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 1/4 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.

 

Mediterranean Turkey Kebabs

unnamed-2
Here’s a great recipe for a busy weekday dinner. Ground turkey breast is mixed with Mediterranean spices to create flavorful, protein-packed kebabs. Serve with salad and vegetables and a side of plain Greek yogurt. Servings: 4

Here’s what you need:

1 1/2 pounds turkey breast, de-boned, trimmed of skin and cut into thin strips
2 garlic cloves, minced
1 teaspoon olive oil
2 eggs
1/4 cup almond meal (more if needed)
1 teaspoon cumin
1 teaspoon sweet paprika
1/2 teaspoon cinnamon
dash of salt (optional)
2 Tablespoons fresh parsley, finely chopped
1 Tablespoon fresh mint, finely chopped
In a food processor, blend the turkey strips until ground. Add the remaining ingredients and pulse until well blended.
Pre-heat your grill or grill pan.
Lightly grease your hands, then press the meat into the wooden skewers until it covers about 3-4 inches in an elongated meatball shape. If the meat is not sticking then add some more almond meal.
Grill for about 8 minutes per side.
Nutritional Analysis: One serving equals: 254 calories, 8g fat, 156mg sodium, 2g carbohydrate, 1g fiber, and 47g protein

 

Grilled Salmon and Peach Saladunnamed-7
This recipe makes a perfect flat-abs meal. Fresh greens, grilled peaches and tender salmon make a mouthwatering combination. Enjoy for lunch or dinner.

Servings: 1

Here’s what you need:

2 cups mixed greens
1/4 cup grilled peaches
1 Tablespoon blue cheese crumbles
1 Tablespoon dried cranberries
1 Tablespoon light salad dressing
7 oz grilled salmon
Toss the greens, peaches, blue cheese, and cranberries in a bowl with salad dressing. Top with grilled salmon.
Nutritional Analysis: One serving equals: 365 calories, 14g fat, 404mg sodium, 15g carbohydrate, 2g fiber, and 39g protein.

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Healthy March Recipes

Healthy March Recipes

Published by on April 23, 2014 | Leave a response

One Pot Chicken Dinner with Fresh Dill

Cooking a healthy dinner at home does not have to be complicated or take lots of time. This simple recipe for chicken, shallots and fresh dill will only take you about 45 minutes from start to finish. Meals that are rich in protein and fiber and low in carbs, like this one, will help you build muscle and stay lean. Servings: 8

Here’s what you need:

  • 1/3 cup coconut flour
  • 3 lbs boneless, skinless chicken thighs
  • sea salt and black pepper
  • 2 Tablespoons olive oil
  • 20 shallots, peeled and halved
  • 4 garlic cloves, minced
  • 1 cup sparkling, white wine
  • 3 Tablespoons Dijon mustard
  • 1 cup organic chicken broth
  • 3 cups cherry tomatoes, halved
  • 1/2 cup fresh dill, chopped
  1. Place the flour in a shallow bowl. Rinse the chicken and pat dry. Season both sides of the chicken thighs with salt and pepper. Dredge through the coconut flour.
  2. In a heavy Dutch oven, heat the olive oil over medium high. Add the chicken and cook until browned, about 4 minutes per side.
  3. Add the shallots and garlic, cook until softened, about 5 minutes. Add the wine, mustard and chicken broth. Reduce the heat to a simmer, cover and cook for 30 minutes.
  4. Add the tomatoes and fresh dill. Season with a little more salt and pepper. Cook over high for 5 minutes. Serve warm.

Nutritional Analysis: 283 calories, 11g fat, 242mg sodium, 8g carbohydrate, 2.5g fiber, and 35g protein

 

Sweet Potato Protein Muffins

Most muffin recipes use white flour, sugar, canola oil and dairy—but not these healthy muffins. Each of these Sweet Potato Protein Muffins is packed with nutrients, vitamins, minerals and 9 full grams of protein. Enjoy one as a nutritious breakfast or as an after-workout snack. Servings: 12

Here’s what you need:

  • 1 cup almonds (or almond flour)
  • 10 dates, soaked in hot water for 10 minutes
  • 1 cup baked sweet potato, skin removed
  • 1 cup vanilla flavored protein powder
  • 3 organic eggs
  • 1 teaspoon vanilla extract
  • 1 teaspoon ground cinnamon
  • 1/2 teaspoon ground nutmeg
  • 1/4 teaspoon baking soda
  • pinch of sea salt
  1. Poke a sweet potato all over with a fork and bake at 425 degrees F for 40 minutes. Remove from oven, cool, and remove the skin. Reduce oven temperature to 350.
  2. Pulse the almonds in a food processor until finely ground. Add the remaining ingredients to the food processor and pulse until fully combined.
  3. Generously grease a 12-muffin tin with coconut oil. Divide the batter between the 12 muffin tins and bake for 15-20 minutes.

Nutritional Analysis: 134 calories, 6g fat, 107mg sodium, 10g carbs, 2.4g fiber, 9g protein

 

Easy Apricot Chicken

This delicious recipe for Easy Apricot Chicken is a quick and simple dinner that’s filled with fiber and protein. Dinners like this will get you well on your way to transforming your body. Pack the leftovers for a wholesome, fat burning lunch.Servings: 4 

Here’s what you need:

  • 1/2 cup fruit-only apricot preserves
  • 1/4 cup coconut aminos
  • 1 Tablespoon apple cider vinegar
  • 2 teaspoons grated fresh ginger
  • 1 garlic clove, minced
  • 1/4 teaspoon sweet paprika
  • 1 lb organic chicken tenders
  1. In a medium skillet combine the apricot preserves, coconut aminos, vinegar, ginger, garlic and sweet paprika. Place over low heat and mix often for 4 minutes. Rinse the chicken tenders and place in a baking sheet. Pour the apricot mixture over the chicken, and place in the fridge for 20 minutes.
  2. Turn on the High broil. Line a rimmed baking sheet with foil. Place a wire rack in the center of the sheet and arrange the marinated chicken in a single layer. Place in the oven on the top rack. After 5 minutes, use tongs to flip the chicken. Return to the oven for another 5 minutes. Allow the chicken to blacken slightly.

Nutritional Analysis: 215 calories, 1g fat, 91mg sodium, 14g carbohydrate, 1g fiber, and 27g protein

 

Easy Gluten-Free Pancakes

This recipe is a wonderful option for a weekend breakfast – it’s healthy, delicious and ready in 20 minutes. These pancakes are gluten-free and are lower in carbs and sugar than pancakes made from a packaged mix. Serve with a side of eggs and fresh fruit. Yield: 10 pancakes

Here’s what you need…

  • 1 mashed banana
  • 2 eggs
  • 1/4 cup coconut sugar
  • 1 Tablespoon vanilla extract
  • 1/4 teaspoon almond extract
  • 1 1/2 cups blanched almond flour
  • 1/2 teaspoon baking soda
  • 1/2 teaspoon sea salt
  • coconut oil
  1. Combine the mashed banana, eggs, coconut sugar, vanilla and almond extracts in a food processor. Add the flour, soda and salt. Mix well. Let the batter sit for 15 minutes.
  2. Preheat coconut oil on your griddle over medium heat. Ladle pancake batter by 1/4 cup onto griddle. When bubbles form, flip the pancakes to cook other side.
  3. Serve with sliced banana and pure maple syrup. Enjoy!

Nutritional Analysis: One pancake equals: 148 calories, 9g fat, 8g carbohydrate, 3g fiber, and 4g protein.

 

Teriyaki Rib Eye and Chicken Wrapped Asparagus

This recipe for Teriyaki Rib Eye and Chicken Wrapped Asparagus is savory and delicious. It’s a wonderful way to get your protein and veggies all at once! Fight the urge to serve this meal with traditional rice, and instead shred a head of cauliflower in a food processor and sauté into low-carb, guilt-free rice. Enjoy!

Yield: 5 servings 

Here’s what you need:

For the Sesame Blanched Asparagus

  • Sea salt
  • 2 bunches fresh, organic asparagus
  • 1 Tablespoon sesame seed oil
  • 1 teaspoon lemon zest
  • 1 Tablespoon fresh lemon juice
  • Fresh, black pepper
  1. Bring 2 inches of water to boil in a large skillet. Add a sprinkle of sea salt.
  2. Wash and trim the ends from 2 bunches of asparagus. Add to the boiling water and blanch for about 10 minutes, until tender and vibrantly green.
  3. Remove from heat, drain and place in a bowl. Toss with the sesame oil, lemon juice and lemon zest. Season with salt and pepper. Set aside.

For the Rib Eye and/or Chicken

  • 1/2 cup sake
  • 1/2 cup mirin
  • 2 Tablespoons freshly grated ginger
  • 2 Tablespoons minced garlic
  • 1/2 cup coconut aminos
  • 2 Tablespoons pure maple syrup
  • 2 Tablespoons olive oil
  • 1 lb thinly sliced Rib Eye and/or Chicken
  1. Combine the sake, mirin, ginger, garlic, coconut aminos and maple syrup in a bowl. Pour over the meat in a shallow container. Place in the fridge and chill for an hour.
  2. Heat the olive oil in a grill pan or skillet. Remove the meat from the fridge. Wrap pieces of meat around stalks of asparagus. Place in the preheated skillet and cook until browned, about 5 minutes per side. Remove from heat and serve immediately. Enjoy!

Nutritional Analysis: One serving equals: 120 calories, 8g fat, 59mg sodium, 6g carbohydrate, 1g fiber, and 14g protein.

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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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How to get your BEST results

How to get your BEST results

Published by on April 16, 2014 | Leave a response

When you come to boot camp, your body goes through a cycle. At the beginning of the workout, you should feel strong & fresh. As the workout progresses, however, you will become increasingly fatigued. This is known as overloading the body, and it is a requirement for athletic development. You need to push your body just past your current fitness level in order to stimulate fitness gains. Once you have completed the class, recovery begins. During the recovery process your body restores depleted energy reserves and repairs structures and tissues that were damaged during the workout. Beyond mere restoration, however, lies the concept of supercompensation whereby the body brings your fitness to a level above where it was before the workout. Over time, this supercompensation is displayed through increased endurance, power and speed.

The general workout/recovery cycle looks like this:

Figure 1

As you can see, the curve representing your fitness level starts out across the horizontal line. As your workout progresses,your fitness actually decreases, given that your capacity to handle work decreases as you become fatigued. The lowest point of the curve represents the greatest level of fatigue you experience, and corresponds to the end of the workout. As soon as you stop working out, the recovery process begins. Recovery continues until the body is completely refreshed and restored, then actually continues just a bit longer in order to increase your fitness just a little bit. Over time, the total of these workout/recovery cycles is known as the “training effect”, and the increase in fitness is represented below by the upward-sloping dotted line in the diagram below.

Figure 2
At its most basic level, therefore, increases in fitness are the result of repeated workout/recovery cycles: Said another way:

Workout fatigue + recovery = training effect

Effectively managing this cycle, therefore, is of primary importance to you! If you balance your training load with recovery abilities correctly, your workout/recovery chart would look something like Figure 2. If your workout/recovery plan is out of balance, however, one of two things can happen. The workout/recovery mismatch occurs when inadequate recovery time is taken following each workout. You will begin your workout without recovering fully, as shown below:

Figure 3
As you can see from the above diagram, another training stimulus is applied to the person before they are fully recovered. This leads to increased fatigue, and being set up for injury. Over time, if someone does not incorporate additional recovery into their schedule, their fitness will actually DECLINE. (as depicted by the downward-sloping dotted line
On the other hand, if you engage in training bouts too infrequently, you will experience involution – a decrease in fitness from disuse:

Figure 4
As you can see from the above diagram, once you’ve completed a single workout/recovery cycle, you experience supercompensation. If you do not engage in another training bout shortly after supercompensation occurs, however, you will experience involution, or a decrease in your fitness level. Involution begins within a matter of a few days, but thankfully even a minimal amount of activity can prevent involution. Involution also introduces the concept of detraining, or a decrease in fitness level. However, if you have been training steadily for a year, it is going to take longer to lose all your fitness than if you’ve only been training for a month. Second, the higher your fitness level is, the faster your fitness drops. Said another way, if you are in absolute peak form, you can lose 5-8% of your fitness after just one week of complete inactivity. Again, a minimal amount of activity can maintain your fitness, and high-intensity activity helps maintain fitness the best.

We hope this helps you stay motivated as you work towards your fitness goals, while keeping your body working FOR YOU in the long run and injury-free.. In short- LESS can be MORE in training as long as when you are working out you are pushing yourself with high-intensity activity like our Boot Camp classes.

Feel free to reach out with questions on this subject!

 

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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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Your 2014 Resolution Solutions!

Your 2014 Resolution Solutions!

Published by on December 31, 2013 | Leave a response

Let us help you kick off 2014 with healthy eating and WEIGHT LOSS!!

Our 28 Day Fat Loss Formula kicks off January 5th at 6:15pm.

and back by popular demand…

The 6 Week Body Transformation! Starts January 6th!

Lets face it- the holidays will come to an end and the celebrating will be over. If you indulged a bit too much at this time, like most of us do- you better get your game face on for January and get those holiday pounds OFF! Just because it’s winter and you are getting out your sweaters and jeans and not showing off your figure as much doesn’t mean you should use that as an excuse to let yourself go.  Why not commit to something that helps you reach your fitness and weight loss goals NOW!?  In a fully supported, educational, butt-kicking, slightly competitive environment!

 As part of our 6 week body transformation you will get:

  • 6 weeks of boot camp access January 6th- February 16th ( click here to sign up if you are NOT already a member)
  •  Entry into our “6 week body transformation” contest including a consult of goals, body weight, measurements and body fat calculations
  • Placement onto a “Team” that will compete for the greatest amount of weight and inches lost
  •  A suggested diet plan to follow during the program
  •  webinars to educate and keep you on track during the program
  •  Access to an at-home workout guide and recovery workout to do on your off-days of bootcamp
  • The chance to win AWESOME Prizes including a top prize of an IPAD Mini!!

Current Boot Camp Schedule HERE

 

Are you tired of saying ” I’ll start eating better tomorrow (or Monday)?  Are you tired of feeling like the people you are surrounded by just aren’t supporting your efforts to eat healthier? Are you tired of not really knowing “How” to make healthier choices?  Are you tired of going to the gym and not knowing how or wanting to give yourself the push you need to get a lean body?

Non-Members sign up here:

If that sounds like you then you NEED to commit to this program- meet people who have similar goals and work as a team and a community to go out and achieve the healthy lifestyle and body that you want and deserve! And, at boot camp it’s all done for you. All you need to do is show up and give it your 100% in the workout.  SIMPLE!

Deadline to register for this program is Friday, January 3rd.

Kick off Meeting will be Monday night, January 6th at 7:30pm at Altman Fitness (7417 Washington Ave South, Edina, MN 55436)

Come get Fit, Toned & Healthy with Altman Fitness

SIGN UP TODAY!

If you want to be a part of the program but you cannot do the boot camp classes- you are in luck! We have a special price for just the bonuses.  You will be invited to the meetings, attend all webinars and be part of the weight loss team challenge for 6 weeks all while doing workouts on your own.  Click HERE to sign up

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