HEALTHY HOW TO: STUFFED PEPPER BOWL

WHAT YOU WILL NEED

2 GREEN BELL PEPPERS
2 CUPS BROWN RICE
1 CUP CHOPPED ONION
1 CUP OF RAW BROCCOLI
1/2-1 LB CHOPPED CHICKEN

PLEASE READ BELOW 
Half of my prepping process was not pictured. (Vegetable, chicken and pepper prepping) Just want you all to know I thoroughly washed my hands, knife and 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. Even though I do appreciate the feedback, the purpose of this video wasn't to inform you guys on how to keep clean and sanitized when cooking...the purpose was to show you how to put together this quick and easy, healthy meal in a short amount of time. 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, but thank you to the few of you for pointing out the importance of a clean kitchen area when cooking. 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 making your Stuffed Pepper Bowls, you can season and marinate your chicken, any way you want. Same goes for the vegetables and your brown rice. We chose to keep it clean with minced garlic & spices, with a sliver of "I Can't Believe It's Not Butter" on the pan. You don't have to use cheese for those of you that are lactose-intolerant but we chose to throw a little PART-SKIM shredded mozzarella on top. Don't forget- you can layer your Pepper Bowl anyway you want. To my knowledge, there is no specific way but be creative, and let me know in the comments how you guys did with it and any ideas you have on different ways to layer and make this! Thank you guys and ENJOY!!*****

STEP 1 - PREPPING BEFORE COOKING

• Cut the stems out of your peppers, or you can just put the pepper on it's side and cut the top off of it.
•  I prefer to de-stem it and then cut around about an inch away from that so you have more pepper at the top to hold more stuff in. 
• In this video, I tried to do that, and then ended up just cutting it clean, but I think it's good I showed the process of cutting the stem out this way you guys have both options to work with.
• Use any type of tupperware container to throw your chicken (even your vegetables too), spices, marinade, and whatever else you might want to add in and shake it extensively.
• The shaking process is essential because it softens the chicken and ensures that every part of each little piece of chicken or whatever else you put in there is properly dressed with your spices, sauces, marinade, etc.

STEP 2 - THE FUN PART

• Have your vegetables, chopped chicken and stove on high ready to go. 
• Prior to cooking I spray the pan with some PAM or sometimes I use OLIVE OIL or BALSAMIC and usually add a little LIGHT BUTTER in as well with a teaspoon of MINCED GARLIC. 
• Set the burner on high, and once you hear the minced garlic start to deliciously CRACKLE, you'll get that garlic aroma that we are all in love with, which is your signal to throw in the chicken. 
• Cook the chicken to your liking, and have another pan set and ready for the veggies.
• Once your chicken starts to go from pink to white, add your veggies. This will time it so the veggies will be just right as soon as your chicken is ready to come off the stove. 
• As soon as the chicken starts to wear a golden brown color, your sauteed veggies are crackling/steaming, and your 2 cups of brown rice are fluffy, turn off the stove and throw your chicken and veggies onto separate plates, while putting the brown rice into a bowl.

STEP 3 - LAYERING MY PEPPER BOWLS

• Mind you- you can layer this to your liking, there is no exact way to layer it...no
• Brown Rice 
• Chicken
• Sauteed Vegetables
• Mozzarella Cheese

BACK CIRCUIT @ HOME

EVERYTHING YOU WANT TO KNOW

• This is a circuit exercise! 
• A circuit is a high intensity, fast-paced type of workout in which you keep your heart-rate increasing the whole time throughout. 
• Make sure in between each of the 3 sets you are giving yourself time to hydrate if need be.
• After you complete the 5 exercises, take no more than a 2-3 break and then repeat the 5 exercises again.

BEGINNERS for THIS EXERCISE CIRCUIT: 3 Times Around
ADVANCED for THIS EXERCISE CIRCUIT: 5 Times Around

**EXCLUSIVE BELLY BURNER WARM-UP (NOT PICTURED)**

SPIKE THE INTENSITY BEFORE YOU START MY AT HOME BACK CIRCUIT WITH...

***STATIONARY JOG/ALTERNATING HIGH KNEE JUMPS***

ALL YOU NEED TO DO:

• Make sure you clear yourself enough desired room to perform warm-up
• Set your iPhone stopwatch to 2:00 minutes
• Perform 3 intervals of 30 seconds of jogging in place/high knees inside 120 seconds

SETS/REPS
3 SETS OF 30-SECOND INTERVALS INSIDE 2 MINUTES OF TIME

EXERCISE 1-

SUPERMAN ARM/LEG LIFTS
Lay face-down on the ground and stick your arms and legs straight out each way as far as possible. Slowly raise your head, chest, arms and legs off the floor and hold this for 1 second, come back down, and repeat. Do your best to keep your core tight and point your hands and toes as much as you can to the walls in front and behind you while performing this exercise.


CIRCUIT WORKOUT REPS
Beginner: 10-12
Advanced: 15+

EXERCISE 2-

PUSH-UP POSITIONED BACK ROWS
Grab a dumbbell that is a comfortable weight and get into standard push-up position. While putting all the weight on one hand, drive your elbow back in a row-like motion and repeat 6 times for beginners and 12 times for advanced on each arm. 


CIRCUIT WORKOUT REPS
Beginner: (With or Without Knees On Ground) Standard Push-Up Position/6 each arm
Advanced: Standard Push-Up Position/12 each arm

EXERCISE 3-

OPPOSITE ALTERNATING LIMB EXTENSIONS ON EXERCISE BALL

Position the exercise ball so when you put all of your weight on it the ball should lay right in the middle of your core. Adjust yourself accordingly until comfortable, and place your palms on the ground, and while you raise on of your arms, lift the opposite leg. Now you can position your hands palms up or down, but I kept mine facing the ground in the video because I felt it worked more of my back muscles. Either way is good, though.CIRCUIT WORKOUT REPS
Beginner: 10-12 
Advanced: 15+

EXERCISE 4-

BACK EXTENSION ON EXERCISE BALL
Move back on your mat a little bit, and position the yoga ball so your belly-button is basically centered to the ball. You are going to be in the same position as you were from limb extension except your hands are going to be your shoulders or behind your head. While keeping your core tight so you can balance efficiently, slowly come up and down and you will feel your back burn! 

SETS/REPS
Beginner: 10-12
Advanced: 15+ 

EXERCISE 5-

SIDE BENDS WITH EXERCISE BALL

And for your last exercise of this 5-part circuit, we are going to blast your lower back and obliques! While standing, drop to the ground on your knees on ground, keep back straight, and when comfortable grab the exercise ball and stick it straight up in the air over your head. Now, the goal of this exercise is to try to touch the ground with the ball but we all know no one can do that without breaking their back. So you aren't ACTUALLY going to touch the ground, but you want to try and go as FAR as you can. The key is NOT TO MOVE YOUR LOWER BODY! 


CIRCUIT WORKOUT REPS
Beginner: 12 (6 each side)
Advanced: 24 (12 each side) 

**AFTER 1 ROUND, TAKE BREAK ACCORDING TO YOUR FITNESS LEVEL, AND REPEAT. 
***SAME THING AFTER 2 ROUNDS

You need a strong core to support your lower back so within these exercises I infused a lot of core-work so to support and stabilize the lower back. If you have strong legs, sides and upper body but a weak core and mid-section you are going to experience some back problems so these exercises not only will be beneficial for your daily workout routine but for the long term health of your back as well. 

Thank you for watching I hope you guys enjoy the workout!

HOW I MAKE MY POST-WORKOUT PROTEIN SMOOTHIE

INGREDIENTS USED IN VIDEO

POST-WORKOUT SMOOTHIE-

You can use water or milk. I like milk because it just tastes better and I am working out so much where the extra calories are needed. WOMEN: I recommend water if you are trying to slim down, BUT, there are many types of bases you can use for your smoothie other than milk & water! (I will be making a video STRICTLY covering how to make smoothies for women with different proteins and liquids to use) Here are all the ingredients to the smoothie I made in my video!

• 1/2-1 Cup Ice
• 1-2 Cups Milk/Water
• 1-2 Cups Strawberries
• 1 Scoop Vanilla Whey Isolate Protein (30g)
• 1/3 Scoop Vanilla Casein Protein (8g)
• 1 Shot of Water 

BREAKFAST SMOOTHIE-

Just remember, breakfast is an important meal and sets up your eating schedule for the day- you want to have a very nutritious and big breakfast to propel you into your day with energy and a nice satisfied stomach! Now you already know about what you use for a base, whether it be MILK, or WATER, or some other liquids I have yet to cover in my videos, therefore, I will not include them in the ingredient list for this smoothie. With that said, here are some ingredients I SUGGEST to include in your breakfast smoothie-

• 1 Cup Ice
• Protein Powder (any type)
• Liquid Egg Whites
• Breakfast Essentials 
• Steel-Cut or Regular Oats 
• Fat Free Cool Whip 
• Any Vitamins or Supplements You Take In Powder Form (Glutamine, Creatine, MSM, Fat Burners, Energy Boosters, etc)
• Healthy Cereals Preferably High In Protein
• 1-2 Cups Frozen or Chopped Fruit (any)

SNACK SMOOTHIE-

Like I said, you can use the same base for every smoothie! The snack smoothie is going to be the lightest smoothie of the 3 I covered in this video because it is a "in-between-meals" snack. You want to cut back on your base, and not add as much of each ingredient you use. I will include the base in the ingredient list so you understand not to use as much as you would in the breakfast and post-workout smoothies! So here are some ingredients I would recommend for a snack smoothie-

• 1/2 Cup Ice
• 1 Cup Milk/water
• 1 Cup Mixed/Chopped Fruit (any)
• 1 Scoop Protein Powder (any type)
• Liquid Egg Whites
• Fat Free Cool Whip
• Any Vitamins Or Supplements You Take In Powder Form (Glutamine, Creatine, MSM, Fat Burners, Energy Boosters, etc)

There you have it! My ingredients for my POST-WORKOUT PROTEIN SMOOTHIE and my ingredients I would use in a BREAKFAST/SNACK PROTEIN SMOOTHIE as well! Hope all of you  enjoyed the video and the delicious shake! Don't forget ladies- I will be covering a video STRICTLY for you guys covering different liquids to use for your base, different protein powders for women, different ingredients, fat burners, etc! Stayed tuned and please subscribe to my channel if you haven't yet! Thank you!

Love to Live,

Brett

EVERYTHING YOU WANT TO KNOW

• This is a circuit exercise! 
• A circuit is a high intensity, fast-paced type of workout in which you keep your heart-rate increasing the whole time throughout. 
• Make sure in between each of the 5 exercises you are give yourself 15-30 seconds to breathe and hydrate if need be.
• After you complete the 5 exercises, take no more than a 2-3 break and then repeat the 5 exercises again.

BEGINNERS for THIS EXERCISE CIRCUIT: 2-3 Times Around
ADVANCED for THIS EXERCISE CIRCUIT: 4-5 Times Around

WARM-UP

ARM CIRCLES

1. Start with your hands at your sides and your feet shoulder width apart. 
2. Raise your arms on each side with your palms facing the ground and your fingers together. 
3. After you raise your arms, start to draw little circles (clockwise) with the tip of your middle finger. 
4. After 15 seconds, reverse the motion (counter-clockwise) until you hit 30 seconds.

OPEN HAND ARM TWISTS

1. Staying in that same position as we were for arm circles with your palms facing the ground stick out your thumb as much as you can. 
2. When ready you are going to alternate the motion in your wrists (your arms will follow your wrist movements) simultaneously from your palms facing the ground to opening your palms facing what's in front of you. 
3. For example: Pretend like you are giving a thumbs up but never make a fist with your other 4 fingers- keep them straight and together. Rotate wrists so your palm goes from facing the ground to facing in front of you, back down to the ground then back up in front of you. You will look like you are flapping your wings!
4. 30 seconds non-stop.

EXERCISE 1-

PUSH-UP TRI-SET

To kick off your awesome upper arm-toning workout we are going to start with blasting your triceps, shoulders and chest with in & out push-ups. You are going to start wide, then come in halfway, then come in and form almost a diamond or the "Roc" symbol (if you like Jay-Z, Rihanna, Beyonce, etc. you'll know what I mean) and you will do this for 12 reps; 4 wide, 4 regular, 4 diamond, all in a row- then rest for 30 seconds.

SETS/REPS
Beginner: Knees on the ground, 4x4x4=12 reps each
Advanced: Knees off the ground, 4x4x4=12 reps each

EXERCISE 2-

SINGLE ARM TRICEP KICKBACKS

This form for this exercise isn't much different than the tri-set push-ups. Only difference is this time, the arm you aren't raising is going to be straight, propping your body on a diagonal with your knees on the floor and your feet in the air, kind of like a check mark. Grab a dumbbell and hold it parallel to your body. This will also stabilize your core! As you can see I always try to work out muscles in your mid-section during my workouts! You'll hate me during it, but you'll thank me later! ;)

SETS/REPS
Beginner: Knees on the ground/feet in the air, 12 each arm
Advanced: Knees in the air/feet on the ground, 12 each arm

EXERCISE 3-

SKULL CRUSHERS

While laying on your back in a sit up position with dumbbells in each hand in a hammer position, you are going to bring your arms back toward your forehead (not touching obviously) and then back up, hold for a second while your hands are in the air so you can rotate your wrists so when you come back down you are basically looking at your palms...then back up, hold, rotate your wrists back so the dumbbells are in the hammer position, then back down and keep repeating. Remember, from your shoulder down to your elbow should always be stable and not moving as displayed in the video!

SETS/REPS
Beginner: Light Dumbbells, 12 reps (6 reps each movement = 12 total)
Advanced: Heavier Dumbbells, 12 reps (6 reps each movement = 12 total)

EXERCISE 4-

ALTERNATING SHOULDER PRESS

While sitting on the yoga ball, comfortably grip two dumbbells and place your arms over your head, with both your arms in a 45 degree angle horizontally. While keeping both arms steady, press up your arm up and bring it back down into the same position, then with your other arm, press up and lock your arm and bring it back down. Keeping your back straight on the yoga ball is key because it will force you to keep your core tight!

SETS/REPS
Beginner: Light Dumbbells, with or without Yoga Ball for 12 reps (6 reps each arm = 12 total)
Advanced: Heavier Dumbbells with the Yoga ball for 12 reps (6 reps each arm = 12 total)

EXERCISE 5-

VARIATED BICEP BLASTS

And for your last exercise of this 5-part circuit, we are going to work the biceps, and really focus on peaking the front muscle of your upper arm so create a nice burn and a firm shape. Start out with your back straight, and both dumbbells at your sides. First, palms up, curl up and release your arms back down, as you come back down rotate your wrists so you can see the back of your hand, then come back up for a reverse rep and then back down, rotate your wrists again so you can see your palms and keep repeating these movements until you hit 15 reps! Don't forget to make sure you keep your arms in the same position the whole time so one arm isn't lower than the other at any point and vice versa. YOUR FORM IS EVERYTHING!

SETS/REPS
Beginner: Light Dumbbells, 15 reps
Advanced: Heavier Dumbbells, 15 reps
_________________________________________________________________________

MY 5-PART LEGS & SQUAT CIRCUIT WORKOUT

EVERYTHING YOU WANT TO KNOW

1. This 5-Part upper leg exercise is a circuit that will consist of working out your thighs (front/back/sides) and the 4 muscles in your butt (glutes). The types of circuits I like to construct revolve around time and intensity. They are a handful of workouts all done one after another. squatting, leg lifts (side/reverse) lunging, and kickbacks. The object is to do all of these workouts within 1 minute of each other.
2. If you are a beginner and you need more than 60 seconds of rest in between each of the 5 workouts in the circuit, give yourself 90 seconds.
3. If you are a little more advanced and wanted to pump it up, you can go from 60 seconds down to 30 seconds in between.

ALWAYS REMEMBER TO STRETCH & HYDRATE DAILY!
------------------------------------------------------------------------
****EXERCISE I.

***ELEVATED SINGLE-LEG SQUATS

**When performing the 1st of 5-parts to this awesome thigh & butt circuit, the key is to SIT back, on the leg that is squatting. Slow and steadily, get into a lunge-like position with your foot elevated on your couch, chair, etc. and sit back on the leg that is squatting. You are going to feel a light burn in the quadricep muscle (front part of your thigh) in the leg that is elevated.

*REPS FOR THIS EXERCISE DURING CIRCUIT

Beginners - 6-8 each leg based on my circuit format
Advanced - 10-12 each leg based on my circuit format
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****EXERCISE II.

***LUNGE LEANS

**When performing the 2nd exercise of my 5-part thigh & butt circuit, the object here is to hit the sides of your thighs which connect your butt and are 1 of the 4 muscles that are in your butt. Start by slowly swaying back and forth, kind of like a side-lunge, putting all of your weight on the leg that is leaning- then count 5 seconds and slowly sway to the opposite side shifting all your weight to your other leg. This will do a great job of going to work on your tensor fasciae latae muscle (muscle in the side of your mid-thigh that connects to your butt), and as well as the other 3 muscles gluteal muscles in your butt.

*REPS FOR THIS EXERCISE DURING CIRCUIT

Beginners - 5 seconds each leg, 30 second interval based on my workout format (6 leans each leg)
Advanced - 10 seconds each leg, 60 second interval based on my circuit format (6 leans each leg)
------------------------------------------------------------------------
****EXERCISE III.

***SUMO SQUATS

**When performing the 3rd of my 5-part thigh & butt circuit, make sure to have a spread your feet and point them slightly outward. You want to look like a Sumo wrestler ready to fight his opponent, hence, "Sumo" squats. With your wide base, really emphasize putting your weight on your heels when you drop down to squat. This will put tension on your hamstring (back of your thigh), the side of your thigh as well as the glutes (butt).

*REPS FOR THIS EXERCISE DURING CIRCUIT

Beginners - 10-12 reps based on my circuit format

Advanced - 18-20 reps based on my circuit format
------------------------------------------------------------------------
****EXERCISE IV.

***SUMO SQUAT LEG RAISES

**When performing the 4th fun exercise to my 5-part thigh & butt circuit, you want to use the same form that you used when you did regular Sumo squats. After you assume the Sumo position, squat down and as you come up you are lifting your leg up, perpendicular to the rest of your body and slowly bringing it back down. Each rep will consist of a squat, then up into a lift, which will count as 1 rep. So if you do 12 reps, that will be 6 lifts each leg. You will immediately feel this in the sides of your butt, as it goes to work extensively on your glutes and it also works the core because you are balancing! Make sure to try to keep your upper body straight and your shoulders in place during this exercise. Also- this is basically the same exercise you just did but with leg raises added- I know it won't be easy- but that is what makes this workout so beneficial! You are blasting the muscles to get you that heart shape bottom you want! Don't feel discouraged if you get fatigued and can't lift your leg that high up to your side, just lift it as much as you can and make sure your form is at the best it can be!

*REPS FOR THIS EXERCISE DURING CIRCUIT

Beginners - 12 reps based on my circuit format (12 squats, 6 lifts each leg)
Advanced - 16-20 reps based on my circuit format (16-20 squats, 8-10 lifts each leg)
-------------------------------------------------------------------------
****EXERCISE V.

***DOWNWARD DOG LEG LIFT WITH DOGGY KICKBACKS

**When performing the 5th and final exercise of my awesome 5-part thigh & butt circuit, you will be finishing off with a "superset". This is when you mix two different exercises that correlate into one, to increase the intensity for a great finish to the circuit! Starting off with the Downward Dog Leg Lifts, form an arch with your body as I did in my video, and slowly raise each leg into the air as high as you can, putting all the tension on your butt (glutes), squeezing for 1 second, and then slowly bring it down and repeating with the other leg. As soon as you finish your repetitions with the downward dog leg raises, get on all fours, like a dog, and you are going to raise your left arm and kick back your right leg simultaneously, hold for a second, then bring them both back into first position and do the same with your opposite arm and leg. Right arm, left leg is 1 rep, left arm, right leg 2 reps, and so on and so forth.

*REPS FOR THIS EXERCISE DURING CIRCUIT

Beginners - 10 reps for both exercises in superset based on my circuit format (5 reps each leg for both exercises)
Advanced - 16 reps for both exercises in superset based on my circuit format (8 reps each leg for both exercises)
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Easy Ab Workouts @ Home

EVERYTHING YOU WANT TO KNOW

Exercise I 
* Leg Raises * Standard/Advanced * Sets/Reps **

• For beginners, I would recommend 3 sets of 10 or 2 sets of 15 for the standard leg raises, to start out.
• For the more advanced workout of leg raises with the weight, I would do 4 sets of 12 with the weight, without the weight, 15 reps.
• In my opinion, when working out your abdominals/obliques, you can work them till failure and a set regiment isn't really needed unless you are logging in a exercise journal or work out plan. The simplicity of the standard leg raises is what makes the exercise so easy to do without a gym, as well as the advanced version!

Exercise II 
* Planks * Standard/Advanced * Sets/Reps/Time *

• For beginners, I would recommend holding the standard plank for about 15-30 seconds for each of 2-3 sets.
• For the advanced version of this exercise you are going to be in push-up position, instead of on your elbows, bringing your knee in and touching the opposite elbow. For this, I recommend, 4 sets, 6 each leg.
• In my opinion, planks are a great way to develop your mid-section and stabilize your core. Sooner or later you beginners will be breezing through the standard plank and delving into the advanced version I know it! Never quit...pain is progress!

Exercise III
 * Jackknife * Standard/Advanced * Sets/Reps **

• For the beginners, the standard standing jackknife will only benefit as much as you allow it to. What I mean is, don't half-ass it! I think 2-3 sets of 15-25 reps is good starting point for these.
• For the advanced, the folding-chair jackknifes are a little more strenuous but generate a great burn. With these, since you are incorporating two movements into 1 rep, I personally would go less sets higher reps for a better burn...for example; 3 sets of 15, 2 sets of 20.
• The standing jackknife is a great workout for those of you with back problems or unconformity laying on the ground to work your abs! All it requires is for you to stand with your hands over your head! Check these crazy 80's women in this "Walk Like An Egyptian" video (http://www.youtube.com/watch?v=3OMxC7te5Ks) you'll see what I mean! Remember, when you are crunching in, imagine that you are about to get punched in the stomach and you are trying to brace yourself for the impact. That is the key- inhale on the release, exhale on the crunch.

Exercise IV
 * Side Planks * Standard/Advanced * Sets/Reps **

• For the beginner I would use the same recommendation as I gave on the regular plank for a beginner for the side plank too; 15-30 seconds for about 2-3 sets.
• For the advanced exercise of the side planks, you are assuming the same position as you would for a standard side plank but this time you want both sides of your feet to be touching the ground, with the one leg you are bringing into your chest in front. I would start with 3 sets of 8 to each leg first, just to be safe, then you can up it.
• In my opinion side planks are one of the best exercises for you to work your core and your obliques. Best part is, you are working them at the same damn time (win/win). Don't forget when you are holding these side planks you want the over-exaggerate and really put all your weight on the oblique holding you up!

Exercise V 
* Bicycle Crunches * Standard/Advanced * Reps/Sets **

• For the beginner, the standard bicycle crunch requires a semi-fast pace so the sets and reps can sometimes vary. I would recommend 3 sets of 12. The key here is to use your legs as if you were riding a bike but with your hands behind your head in the crunch position bring your elbow to the opposite leg.
• For the advanced part of the bicycle crunches (since both these movements are intertwined into one workout) I would recommend doing 2 sets of 20 (10 flutters/10 scissor kicks) but you always want to pair both movements with the same amount of reps- 10 and 10, 8 and 8, 12 and 12- so the total reps for the exercise will always be the doubled amount how many you do for each movement.
• In my opinion, these exercises are great for the END of a ab workout. That's when I like to incorporate them. Like I said in the video, when I was training for football in college, my trainer concluded every workout with 200 bicycle crunches and we always had only 2 minutes to do it. If you add time to them, it makes you do them faster and honestly, (for me at least) always provides a more strenuous motion and exercise. The same applies for the flutter kicks and the scissor kicks!

That concludes the write-up for the 5 Easy Standard/Advanced Ab Workouts To Do At Home- I hope you all enjoyed the video and learned something new! Please leave any suggestions for future videos or anything you want me to talk about or display in my upcoming videos. I will do everything in my power to accommodate each and every one of your desires on your journey to change! Thank you all so much!