Tag Archives: 6 pack abs

Question: what kind of meal replacement can i have that’s high in protein and all natural?

Posted by Doug Doug 20,January 2011 Leave a comment

I got this email sent to me the other day by a Fitbytes Insider.

What’s a good recipe for a smoothie recipe that replaces a meal, natural and high in protein?

Actually, I have this drink below at least 5 times a week after my workouts.

  • 2 Scoops Hemp Protein which really is a superior protein and usually has all the 10 essential amino acids, lots of fiber, packed with Omega 3 fats plus minerals. Go here for Hemp Protein====>>>“Nutiva Organic Hemp Protein, 3 Lbs.”
  • 1 Scoop Super Green Powder(Natural Berry Flavor) that has a super high ORAC (oxygen radical absorbance capacity) – a technical term that basically is scored on its ability to deliver antioxidant power.  For example, 3.5 ounces of broccoli has an Orac score of 900.  However, most green powders can deliver a range of 5000- 9000 ORAC units.
  • 1 Cup of Frozen Organic Berries.  I always stick to organic fruit.  Frozen is cheaper on average.
  • 1/2 cups of Veggie/Fruit Juice blend ( I love Trader Joe’s Brand).
  • 1 cup of beverage ( organic coconut, unsweetened nondairy beverage, 1% milk or just pure water).
  • 1 small organic banana

Tips:

  • You may want to buy only 16 ounces of Hemp Protein rather than 3lbs to see if you like it.
  • Place the liquid first into the blender than slowly add the dry ingredients as its blending on low.  Less clumping.
  • Experiment with the taste by adding any fruit you may like.  Also, make it even more healthier by adding a tsp of raw almond butter, flax seeds, liquid multiple or chia seeds just to name a few add ins.
  • To make it a little more bearable for those who aren’t use to eating so healthy then even add a tablespoon of stevia or my favorite, agave.  Don’t worry about the sugar calories since you’ll burn them off especially if you’re working out.
  • For breakfast try any of the following with your drink if not enough: hard boiled egg, turkey bacon (all natural of course), slice Ezekiel’s toast with almond butter, donut (kidding), oats.

 

So, there you go.  Try this out and comment below.  Oh ya, click on the link below to try Hemp Protein at a great cost.

Go here for Hemp Protein====>>>“Nutiva Organic Hemp Protein, 3 Lbs.”
NEED Diet Variety??  GO here >>> Simple and Great Vegan and Raw Recipes.

 

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You don’t have the time or cooking skills to diet?

Posted by Doug Doug 17,January 2011 Leave a comment

I have so many clients say that they have no time to make healthy meals, research healthy recipes and actually have the skills to make healthy food taste good.  So, here’s a solution for finding time and a quick solution to keeping your sanity.

Answer:  Make your own Nutrisystem but make it better for you.

Go to whole foods and walk down the frozen aisle of natural foods to go.  There you go.  Pick 5 you want to try and make sure they have less than 10 grams of good fat (fat from unsaturated ingredients and oils from whole grains).  For those who are salt sensitive then make sure the salt  is  low to moderate.  Now, you can have these meals for lunch or dinner and you’ll know exactly how many calories you ate.  If your still hungry try drinking water before, during and after you eat.  Add a piece of fruit.

Now what?

Try to mix it up and have just one of these meals for variety once a day.  For the other meals, go for lean protein, lots of organic greens, fruit and a few raw nuts.  Oh yea, again….lots of water etc.

What if i crave desert?

Then go for what you like. Just find an all natural version, cut in half and make a commitment that you’ll only eat it once or twice a week.  Think about how much work it is to get into shape.  Is it worth those few minutes of pleasure?

My favorite brand of premade soups and frozen foods:

Amy’s.

By the way, go down the soup aisle of Whole Foods, Trader Joes’ or any other all natural food market.  Healthy broth (veggie or free range chicken) are a great way to cut calories and fill up.  You could even add more protein to them if you’d like.  I add broiled chicken all the time to frozen meals or soups.

Try this method out and send me a comment.  You’ll be surprised how effective and tastier it can be then just eating salad with protein.  Train hard and you’ll have a flat belly before spring.

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Partner Training for Abs.

Posted by Doug Doug 23,September 2009 Leave a comment

Circuit 1 :  Partners will perform each exercise thoroughly and switch.  Repeat both exercises 1-3 x. Perform the entire circuit before going on to circuit 2.   NOTE: 3x = repeat both exercises 3 times.

Beginners 5-10 reps     Advanced 15-25 reps      Very Fit 25-50 rep

  1. Place a 55 cm ball under your knees so your feet drape over the ball and is 1-2 inches from your butt (very important because as  your performing the exercise you’ll have to adjust to same position due to the tendency to push back).  Pull your toes toward you.  This is best performed with the ball against a wall or your partners legs.  Your partner will hold your feet in position (toes flexed,pulled towards you).
  2. Make sure a mat or some type of padding is under your tailbone.  Next, place your fingers behind your ears on your head (fingers not locked behind your head).  Your elbows WIDE with slight angle.  Chin1-2 inches from your chest.
  3. Now, tighten your abs and perform a sit up until your chest touches your knees!  Pause 2 seconds and roll down slowly,using your abs to fight the downward motion of gravity.  IMPORTANT!!!: Land on your shoulder blades,with our chin 1-2 inches from  your chest.  Don’t Let your head fall back.  Make sure you land in a CRUNCH POSITION.  This way you protect your neck and even better you keep the tension on your abs throughout the exercise, YOUR ABS STAY ENGAGED!
  4. Beginners may have to pull themselves up by pulling from the back of the leg with their hands.  Still keep chin down.

Add: kickboxing, sprinting, jump roping, birpies, jumping squats, running in place……in between repeating circuit every time.  Also, you can add another ab exercise  click here


Yogaaccessories.com

Send me a comment.   Would Like to hear from you.

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Great Ab Exercise

Posted by Doug Doug 18,September 2009 Leave a comment

abs

To get a flat stomach and nice abs, you must eat lean and perform intense cardio sessions at least 4 x per week @ 20 plus minutes.  Takes work!  So don’t let anyone tell you its easy.  Obviously, if you’re a genetic freak and can burn anything you eatthen don’t worry.  If your like 99 percent of the population, then you must have the right plan.  The bicycle will hit your lower, upper and obliques if done properly!  Great ab exercise to add to your routine.

Bicycle:  see video on bottom.

Step 1: start in crunch position (flex up, navel pulled in, shoulder blades off ground, hands on ears, chin inch off chest)

Step 2: bring feet off ground, toes pointed, knees bent 90 degrees.

Step 3:   as you begin to kick right foot out with pointed toe, ….simutaneously bring your right shoulder and right elbow over toward your left bent knee in a twisting position.  TIP:  Pretend your Right Shoulder blade, Shoulder and elbow are resting on a board, all of these should twist along one line.  Think of your right shoulder touching your left knee not your elbow.  This way you’ll focus on bringing your whole body over rather than just your elbow.  You want to twist your obligue not your arm.  TIP: make sure your hips stay centered and on the ground while performing this exercise.  Think of a ball on your navel and don’t let that ball roll off.

Step 4:  now, your right leg should be locked out and at approx. 45 degree angle to the ground ( higher if your a beginner or back problems, lower if your abs are conditioned) and your right elbow and shoulder should be twisted toward your left knee. 

Step 5: Now at same time as your right leg gets pulled STRAIGHT Back to the 90 degree position and your right elbow, shoulder will be brought back towards the floor.   Your left foot and leg will press straight out into locked position and you’ll  simutaneously bring your left shoulder and left elbow over toward your Right bent knee in a twisting position.


Yogaaccessories.com

Some Common Mistakes people Do:

  1. Rock Back and Forth to fast.
  2. Only move their elbows and head.
  3. Let thier feet just hang in the air and when they draw their feet back it’s not straight back into the 90 degree position.
  4. Bring their hips off the ground while twisting side to side

How to perform:(right and left equals 1 rep)

Beginner: 15 seconds or 15 repetitions : Active Rest 15 seconds with 3-5 push ups         Circuit: 5-7 x

Intermediate: 30 seconds or 30 plus repetitions :  Active Rest 30 seconds with 15-30 push ups  Circuit: 5-8 x

Advanced: 60 seconds or 50 plus repetitions :  Active Rest 30 seconds with 15-30 push ups  Circuit: 4-8 x

Recommended Ab Exercises to do along with the Bicycle:

Hanging leg raises/ Incline Sit Ups/ Plank on Balance Ball/ Kettle Ball Chops/ Power Push Ups

See Video of one of my clients. Click Here

Do You need more ab exercises? Then take a look at this site, Click Here!

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