5 TIPS TO A SMALLER WAIST

Back with another FITNESS TIPS video, this time for slimming your waist! I covered 5 different things that I have used while training clients and for myself! 

Tip #1 Incorporate Whole Grains like Chia Seed and Flax Seed into your diet to help burn belly flat, promote digestion, lower cholesterol and blood pressure, 

Tip #2 Replace your dairy products with non-dairy products like SOY/ALMOND/RICE/HEMP milk, and being that dairy is an excellent source of calcium, if you are going to use SKIM-MILK make sure it is ORGANIC. In the video I told you guys I use skim-milk because it has always worked! Being that I have an allergy to almonds, and I do not favor soy milk, I stick with ORGANIC SKIM milk, obviously if you are lactose intolerant, don't use the milk! But I just wanted to clarify that for you guys! So for you women, make sure you are trying to substitute your dairy products with either of the 4 types I listed above! And fellas, you guys can use the skim-milk, (ladies too) but in the video I also talk about if your daily routine for exercise is EXTENSIVE, you shouldn't worry about the extra calories milk has! 

Tip #3 Know what to eat and when to eat, and why you eat it at those certain times! Fresh fruit, fresh vegetables, avoid red meat, replace meals with meat with meals with veggies know when to put certain food into your body. Morning, more carbs (oatmeal, fiber, whole grains), as the day goes on in between meals have an apple. or fruit, then for lunch (protein, good carbs, good fats) snack in between something light and fresh, then dinner (light carb, protein, good fats) An unhealthy, high calorie diet will never get your abdominal muscles to show regardless of how hard you work them!! Focus your diet on whole grains, lean proteins, a lot of fruits and vegetable, unsaturated fats, and most importantly, lots of water!

Tip #4 Smell your food before you eat it because it can trick you into eating less. Studies show you can shave 100 calories off your daily intake by smelling your food before you eat it! A quick example of why this will work: whenever I have a stuffy nose and I eat it is hard for me to taste what I am eating because I can't smell the food! Ever happen to you? I guess my brain doesn't get the message from my taste buds or something. Either way, this is a good tip to use for dieting!

Tip #5 Coping with stress: When you’re under stress, your body releases the hormone cortisol, which makes your body store fat around your midsection.  2 things i recommend you try to help prevent this from happening if you are someone who deals with stress: An herbal supplement you can get at any GNC or Vitamin Shoppe called RELORA (extracted from different plants) helps the prevention of cortisol forming in your mid-section. Also, Vitamin-C can benefit you in this situation as it promotes cardio-vascular health and is an excellent remedy for coping with stress!  

SIX PACK ABS IN 15 MINS

EVERYTHING TO KNOW: MY LOWER-ABS CIRCUIT

• A circuit is a high intensity, fast-paced type of workout in which the goal is to keep your heart-rate at a high level the whole time throughout!
• This exercise grouping requires NON-STOP movements, HIGH ENERGY tempo, and full concentration!
• After you complete the 4 exercises, take no more than a 1-2 minute break and then repeat the 4 exercises again!
• Make sure you work fast but efficient; take your time and FOCUS on your lower ab area when performing these workouts!

TIP* Breathing correctly during each and every rep of these workouts is VITAL to getting the most out of the movements. You need to make sure you are exhaling as much as you can whenever your are putting stress on your abs and crunching, or tensing the muscles. You want to feel a BURN. If you don't feel the burn, then you aren't doing the correct workouts. Don't forget, proper diet is a KEY part to getting the mid-section you want! I incorporated the CARDIO MOVEMENTS in between each workouts again to blast your lower-ab area and burn fat! 

BEGINNERS for this EXERCISE CIRCUIT: 1-3 ROUNDS
ADVANCED for this EXERCISE CIRCUIT: 3-4 ROUNDS

WORKOUT 1- LEG-RAISED CIRCULAR MOVEMENT 

• Lay on your back in a snow angel-like position with your feet together and your arms and legs straight out to the sides with your palms on the ground. Then elevate your legs 6 inches above the ground.
• Point your toes and make a clockwise circle motion with both legs for 5 reps, and at the end of your 5th rep, reverse the motion to counter-clockwise and complete 5 more reps.
• Complete 6 reps of the leg-raised circular movements, 6 clockwise and 6 counter-clockwise, and finish off with you your 5 LATERAL STATIONARY-CARDIO MOVEMENTS!

WORKOUT 2- LEG-RAISED FLUTTER KICK

• Lay on your back in a snow angel-like position with your feet together and your arms and legs straight out to the sides with your palms on the ground. Then elevate your legs 6 inches above the ground (DO NOT POINT YOUR TOES) and start by raising 1 of your legs in the air slowly but higher than a normal leg raise. 
• While breathing out and tensing your abs, alternating each leg in the air with high and concentrated leg raises.
• Complete 20 REPS EACH LEG and finish off with your 5 LATERAL STATIONARY-CARDIO MOVEMENTS!

WORKOUT 3- LEG-RAISED CONCENTRATION CRUNCH

• Lay down with your legs straight out, then lift your head and shoulders up and put your weight on your elbows with each palm facing the ground by your hips.
• With your feet together, lift and pull your knees to your chest, exhaling as your crunch in, and inhaling as you bring your legs back out.
• Really concentrate on your breathing for these to really get a great burn and work the lower core of your abs.
• Complete 15 REPS of this exercise and finish off with your 5 LATERAL STATIONARY-CARDIO MOVEMENTS!

WORKOUT 4- LEG RAISED JACKKNIFE CROSSOVER                       

• Lay on your back in a snow angel-like position with your feet together and your arms and legs straight out to the sides with your palms on the ground. Then elevate your legs 6 inches above the ground.
• Bring one knee in like you did a "Jackknife" into your pool, but just don't grab your knee.
• When your knee is bent and you are looking at your thigh, simultaneously cross your bent leg over your extended leg and then switch legs and do the same thing.
• Complete 12 REPS EACH LEG (24 TOTAL) of the JACKKNIFE LEF LIFT CROSSOVERS and finish off with you your 5 LATERAL STATIONARY-CARDIO MOVEMENTS!

MY HEALTHY BREAKFAST IN 4 MINUTES

WHAT YOU WILL NEED FOR YOUR OMELETTE

2-3 EGGS WHITES

ANY VEGETABLE(S) OF YOUR CHOICE

ANY CHEESE(S) OF YOUR CHOICE

2 SEC. POUR OF SKIM MILK

TIP* Pour a little milk into your liquid egg mixture before you put pour it onto the pan and beat well (with a whisk or fork). The milk (I recommend using milk, some people use butter) will help fluff the eggs. Omelette's are good with all types of ingredients, the list is very long. I personally love chicken and want as much protein in the morning as possible so I chose to use grilled chicken, spinach, onion, peppers & mozzarella cheese. For dieting, weight loss, muscle gain, and meal prep (to name a few) egg whites are the BEST option. They are a great source of protein, and a very nutritious and health beneficial superfood to give your body after you wake up.

STEP 1 - THE PREP

• Set your oven to BROIL, mine was at 525 Degrees Fahrenheit
• I recommend dicing your ingredients because the more pieces the more you can spread out. 
• If you use chicken, make sure it is cooked already!
• Have your egg mixture with the ingredients all in the same area and close to the stove when you turn it on.

STEP 2 - THE FUN PART

• Whatever pan you use (I used a Cast-Iron Pan) make sure it's greased up, I HIGHLY recommend VIRGIN Olive-Oil if you don't use an olive-oil spray!
• Set your stove-burner on medium to high heat, wait about a minute and pour your mixture into your pan. 
• Wait about 2-3 minutes then grab the pan and lift it up a little bit to see if the egg is cooking and taking a circular shape as it covers the whole bottom of the pan.
• Once you determine that the egg is cooking nicely you know it's time to get your ingredients in.
• If you are going to use cheese, I recommended shredded, this way it is easier to spread on top prior to placing the pan in the oven to broil. 
• Keep it in the broiler about 2-3 minutes but keep an eye on it. 
• When you pull it out of the broiler, it should look like you made a egg pizza! I would honestly just eat it like that if it were up to me!

STEP 3 - PRESENTATION, HIGH-FIVES

• Make sure you are wearing kitchen mittens before you take the pan out of your oven!
• If you have a non-stick pan, or you greased your pan just shake the pan a little bit while tilting the pan and let the  egg slowly slide off and as it is about halfway off turn your pan so the egg forms to a half-moon shape.  
• Proceed to throw any spices on top of the egg, maybe spread some salsa over it, ketchup, etc. Enjoy!

*Please let me know on YouTube/Instagram/Twitter what you guys think about my video! Just HASHTAG #BRETTCAP or #BRETTCAPFITNESS to share your cooking experience and any ideas you might have for the way you want to make your omelette's! All the feedback is appreciated, as always! Thanks guys!

FAT BURNING CHEST LIFT CIRCUIT

EVERYTHING YOU WANT TO KNOW ABOUT MY CHEST LIFTING CIRCUIT

• A circuit is a high intensity, fast-paced type of workout in which the goal is to keep your heart-rate at a high level the whole time throughout!
• This exercise grouping requires NON-STOP movements, HIGH ENERGY tempo, and full concentration!
• After you complete the 5 exercises, take no more than a 1-2 minute break and then repeat the 5 exercises again!
• Make sure you work fast but efficient; take your time and FOCUS on your chest area when performing these workouts!

BEGINNERS for this EXERCISE CIRCUIT: 2-3 Times Around
ADVANCED for this EXERCISE CIRCUIT: 3-5 Times Around

∆ EXERCISE 1- ELEVATED PUSH-UPS (ON CHAIR)

• Grab a chair, then stand in front of it and get into push-up position with your hands shoulder-width apart.  
• While in push-up position, elevate and place your legs in between the edge and the middle of the chair (the seat of the chair). It should look like this.
• Complete 15 reps of these push-ups and hit those MOUNTAIN CLIMBERS (25 CLIMBS EACH LEG)

∆ EXERCISE 2- ELEVATED DIPS (ON CHAIR)

• While sitting in the chair place your hands on each of the top corners of the the chair's seat so the outside of your palms are vertically aligned with the sides of the chair. Walk out onto the mat while putting all your weight on your palms with your feet on the ground.
• In the finished position your knees can be bent, or extended all the way out as you can see in my video. It should look like this. You should feel it in your shoulders and the back of your arms (triceps) immediately.
• Complete 10 REPS and hit those MOUNTAIN CLIMBERS! (25 CLIMBS EACH LEG)

∆ EXERCISE 3- CIRCLE PUSH-UPS

• Ditch the chair. Get into push-up position with your knees on the ground and your legs bent and feet crossed just like this.
• Start the same movement as if you were going to do a regular push-up but start with more weight on one arm and begin a a clockwise motion like you are going to draw a circle with the top of your head while doing a push-up (best way to explain it).
• If I confused you- no harm done...I'm not perfect just jump back to my YouTube video real quick to double-check the proper movement for this particular exercise, just to be safe.
• Complete 10 REPS (5 clockwise, 5 counter-clockwise) of this exercise and IMMEDIATELY hit those MOUNTAIN CLIMBERS! (25 CLIMBS EACH LEG)

∆ EXERCISE 4- PALM PRESSES (3-SECOND HOLD/REP)

• Stick your arms out as if they were wings and you were about to fly away, then cup your hands.
• Press your palms against each other, tighten your core and push as hard as you can for 3 seconds.
• Complete 10 REPS of 3-SEC PALM PRESS and then IMMEDIATELY hit those MOUNTAIN CLIMBERS! (25 JUMPS EACH LEG)

DIET PREP: WHITE MEAT CHICKEN

WHAT YOU WILL NEED

2 LB'S THIN-CUT WHITE MEAT CHICKEN FILETS

1/2 CUP DICED ZUCCHINI

1/2 CUP DICED ONION

1/2 CUP DICED GREEN PEPPER

ITALIAN SEASONINGS(ROSEMARY/THYME/OREGANO)

BASIL

GARLIC POWDER

BLACK PEPPER

RED-WINE VINEGAR

****DON'T FORGET TO READ BELOW****

Half of my prepping process was not pictured. Just want you all to know I thoroughly washed my hands, utensils & cutting board throughout the process. I also made sure my hands were cleaned extensively with anti-bacterial soap and we also keep hand-sanitizer around the kitchen area as well. Just because I didn't keep the part of the video of me cleaning things and washing my hands DOES NOT mean I didn't do it, I just don't want to take up your time with a lesson on "KEEPING A CLEAN KITCHEN" when cooking in my videos. I don't need to do that you guys know how to handle your hygiene, right? LOL. But always remember: It is ESSENTIAL avoid cross contamination when dealing with RAW foods. Thanks guys...now enjoy yourself throughout the process! Healthy cooking is and a keeping a great diet is free therapy!

*****When prepping your chicken (being that you can season and marinate your chicken any way you want) make sure your hands are clean, and if you are going to re-use the cutting board that you extensively sanitize and wash it to cut veggies. In this video, I diced and spiced my vegetables before I even took the chicken out of the package. I used garlic & obviously the spices, & some Olive-Oil Cooking Spray on the pan.  Also, BE creative with your cooking! Show me what you can do! Wow me! But make sure to stay along my guidelines with the cooking process. Good luck and HAVE FUN!!!!*****

STEP 1 - THE PREP

• Take your thinly-cut pieces of chicken and lay them out across a clean cutting board. 
• If you would like- give them a quick rub down in some minced garlic, olive oil, water, something that will latch the spices on securely so you aren't wasting.
• THIS IS IMPORTANT: Make sure you don't have a heavy wrist when seasoning your chicken. Give your spices 2 shakes (on both sides) for each piece of chicken. 
• After that, flip each piece of chicken over and season accordingly.
• Then take a fork, (you can do this before you season the chicken too) and poke some holes in each piece of chicken. MAKE SURE YOU CAN FEEL THE FORK GO THROUGH THE WHOLE PIECE OF CHICKEN WHEN POKING THE HOLES. The whole purpose behind the poking is each the chicken to absorb all the flavor of the spices and red wine vinegar, as well as cook faster.
• You can do it while the chicken is cooking but I like to have whatever vegetables are on the side already diced and spiced, ready to go when the chicken is done.

STEP 2 - THE FUN PART

• Whatever pan you use make sure it's greased up, (instead of PAM I used SHOP-RITE BRAND "OLIVE-OIL COOKING SPRAY") and throw a little bit of minced garlic right on top. I HIGHLY recommend VIRGIN Olive-Oil if you don't use an olive-oil spray!
• Set your stove-burner on high. Once you start to smell the garlic's amazing aroma and hear it deliciously CRACKLE, your chicken is ready for the pan! 
• Place each piece in and like I said in the video, if you can't fit all the pieces on your pan at first don't worry, each piece will start to shrink in size once they cook more and you will be able to make some room. I personally could've used a bigger pan in the video but that's my lucky pan so I always use it!
• Even though you will be looking at the raw side with the bottom cooking, you will see the chicken will start to take on a white color from the bottom, meaning it's cooking nicely. This is your queue to FLIP. 
• Keep flipping every 1-2 minutes for about 8-10 minutes and once the chicken starts to take on a golden brown color around the edges you'll know you have about 2 or 3 flips left.
• When your chicken is about ready, a good way to double-check to see if your chicken is cooked properly is to just take the spatula or whatever you are using and see if you can break the chicken apart with it. Depending on the tenderness and readiness of your chicken it should break apart easily, like you see with mine in my video. 
• When the chicken on the inside is whiter than your Mom's favorite pearl necklace, your chicken is ready and it's your queue to GET IT ONTO A PLATE, RE-GREASE THAT PAN, AND GET THOSE VEGGIES CRACKALACKIN'.

STEP 3 - VEGGIES, PRESENTATION, HIGH-FIVES

• Your pan will already be hot so the veggies shouldn't take more than 3-5 minutes.
• You can pour any time of sauce or base into the veggies like we did with the chicken. Obviously as you guys saw, I added some pours of the red-wine vinegar into the mix a minute into cooking.
• Once spiced and diced mix of your favorite vegetables take a darker, golden brown, color (from cooking + red wine) they are ready!
• Your steaming plate of chicken should be right next to you, so take your pan and bless that plate with your bomb.com vegetable medley. 

*****As the steam hauls ass off your beautiful plate of art you just constructed, bask in it. Be proud of yourself that you just cooked a delicious meal, smile in confidence and most importantly, ENJOY!!!!! Please let me know on YouTube/Instagram/Twitter what you guys think about my video! Just HASHTAG #BRETTCAP or #BRETTCAPFITNESS to let me know how you guys did with it and any ideas you guys might have with different ways to PREP YOUR CHICKEN! As always, thank you guys! Bon Appetite!*****

Inner Thigh Workouts @ Home

EVERYTHING YOU WANT TO KNOW ABOUT MY INNER-THIGH CIRCUIT

• A circuit is a high intensity, fast-paced type of workout in which the goal is to keep your heart-rate at a high level the whole time throughout!
• This exercise grouping requires NON-STOP movements, HIGH ENERGY tempo, and full concentration!
• After you complete the 5 exercises, take no more than a 1-2 minute break and then repeat the 5 exercises again!
• Make sure you work fast but efficient; take your time and FOCUS on the inner thigh area when performing these workouts!

BEGINNERS for this EXERCISE CIRCUIT: 2 Times Around
ADVANCED for this EXERCISE CIRCUIT: 3-5 Times Around

∆ EXERCISE 1- SUMO SQUATS WITH WEIGHT 

• If you don't have dumbbell weights, you can really use anything (milk jugs, soup cans, medicine ball, kettle bell, etc) as long as it is safe & practical. 
• Make sure when you get into the sumo position, your feet are pointing a few inches outward- this will emphasize the weight on your heels and really get those inner thighs burning throughout the movement.
• Complete 15 REPS of these squats and get right into your ALTERNATING HIGH KNEE JUMPS! (20 JUMPS EACH LEG)

∆ EXERCISE 2- WARRIOR POSE LUNGES (YOGA INSPIRED)

• Spread your feet and get into your "Warrior Pose" for all you Yoga lovers out there, and if you are unfamiliar with the pose, here is a picture of how it should look.
• Once you are in this position, start lunging onto your front leg. Really think about putting  weight on your heel and "sitting" on that leg because form for this exercise is EVERYTHING.
• Complete 15 REPS EACH LEG and get right into your ALTERNATING HIGH KNEE JUMPS! (20 JUMPS EACH LEG)

∆ EXERCISE 3- SQUAT SITS WITH ARM RAISES

• Once again grab 2 dumbbells and have your feet together (or with a little space in between) with your toes pointing straight ahead. 
• While your arms are at your sides with dumbbells in each hand, start to slowly sit down like there is a chair ready to catch you.
• As you start to sit, simultaneously bring your arms up for a front shoulder raise (here is a picture of how the motion should look) and at the end of the completed movement you should be squatted down like your going to sit in a chair with your two arms extended out in front of you. 
• Complete 15 REPS of this exercise and IMMEDIATELY get into your ALTERNATING HIGH KNEE JUMPS! (20 JUMPS EACH LEG)

∆ EXERCISE 4- LUNGE LEAN SITS (5 SECONDS EACH LEG) 

• Get a wide stance similar to the sumo squats, and lean to one side, hold for 5 seconds, and switch to the other side.
• Make sure when you are leaning, you are keeping your hands off your sides, in front of you, above your head, whatever is most comfortable but elevated in some way.
• Also, really sit on your heels with this...if you stick your chest out and lean back onto your heels you will feel it in your thighs! BURN BABY BURN.
• Complete 5 REPS EACH LEG and make sure you are holding the lean for 5 seconds before switching to the other side.
• Complete 5 REPS each leg while holding your lean for 5-seconds each time, and then  IMMEDIATELY get into your ALTERNATING HIGH KNEE JUMPS! (20 JUMPS EACH LEG)

∆ EXERCISE 5- SIDE LYING LEG LIFT (PILATE INSPIRED)

• Lay on your side and cross your top leg over your bottom leg resting your foot on the floor.
• Hold your head with your bottom hand or rest your bottom elbow on the ground for support.
• While breathing properly, slowly bring your bottom leg up about 6 inches off the ground and try to concentrate on the inside of your thigh doing all the work when raising your leg up and down.
• Short, choppy movements are best.
• Being that your leg is straight and your knee is locked in this exercise, all the work is done by your inner thigh which should generate an instant burn.
• Complete 25 REPS of this exercise for each leg and IMMEDIATELY start your timer to get into your 30-SECOND SET OF MOUNTAIN CLIMBERS to finalize the circuit.