Friday, March 16, 2012

How to be "Lucky"

These are the "good luck" principles:

-Know clearly what you want-- If you don't know where you are going, how will you know when you get there?

-Have a plan of action--and actually put that plan into action!

-Constantly remind yourself of your goals--

-Visualize--Collect pictures of that dream car, visit the showroom, sit in the car, sniff the leather seating, feel the smooth metallic bodywork, take it for a test drive, know exactly what it feels like so that you can emotionalize that goal. (Of course, the same theory applies to any type of goal.)

-Start to act as though you already have achieved the goal-- if you want to be a millionaire and then ACT like a millionaire: Dress smartly, be confident, patronize places that millionaires go. I'm not saying that you have to be a millionaire to be successful. I know of and have met many people who are extremely successful but don't have a penny of dime to their name, but the same principles apply to whatever your goal is in life.

-Trust your own intuition-- You will know, if you would only listen to yourself, what the correct path or choice is in each situation you encounter. Learn to quiet the mind & develop your natural "sixth sense".

-Be flexible-- Don't be like a bull in a china shop. Step back, reevaluate the situation & adjust accordingly.

-Make a decision, make it your own, make it work, and die by it. --In other words, make sure it is what YOU want, not what others tell you you should want, and do whatever it takes, remembering to be flexible in your decision.

-Stop complaining when things are not going the way you think they should be going-- Instead, examine the potential outcome of your actions, sometimes a few backward steps may be necessary.

-Be generous with your time & money.-- Sow before you reap, give without expecting a return.

-Be patient-- As they say, "Rome wasn't built in a day".

-Persevere-- The greater the result you desire, the greater & more sustained the effort.

-Let go of the outcome -- Stop striving, allow things to happen in their own mysterious way. If you supply the energy and direction, the outcome will take care of itself.

-Have the courage and conviction to propel yourself towards your goals.
-Cultivate the right attitude-- If you have the right attitude to the job in hand, then half the battle is already won!

-Discipline yourself to carry out the tasks daily.-- This is perhaps the most important principle. It is no use considering reaching any goal without first learning the discipline necessary to carry things through. Without the proper discipline you are setting yourself up for disappointment.

Success & happiness are not accidents. If you master the principles that influence "luck" you will increase the probability that you will be in the right place at the right time to accomplish the things that are most important to you.

So don't just wish that things will come right, make them come right & people will call you "lucky"! - Malcolm Harvey

Luck Favors the Well Prepared!

Green Beer

The short and skinny of making Green Beer is a somewhat of a disappointment. But a lot of fun to drink!
Basically, it's just green food coloring added to beer.
However, I have perfected the best coloring with the choice beer and with a little Luck 'O the Irish, you can too!

All you need is beer, a clear glass or mug, a spoon or stirring device of some sort, and food coloring. Choose a pale beer – I went with Harp, a pale Irish lager.

If you’re not of Irish descent, you may use a non-Irish beer if you must, but for goodness’ sake, don’t brag about it around St. Patrick’s Day.

Pour Your Beer! Hold the beer mug at a slant, pour very slowly, let the beer stream hit the side of the glass and trickle down to the bottom, so you get minimal foam formation.

Add The Food Coloring: About 6 drops will get the bright beautiful emerald green.

Stir Gently!

Then give to all your friends and grab your camera!
You'll see....

Porter Cake

Porter is a type of dark Irish beer, not now as widely available as it once was. It is not as strong as stout but Guinness, Murphy's or other Irish stout can be substituted in this recipe if mixed fifty-fifty with water. This cake is quickly and easily made and, though it tastes good fresh from the oven, it is best kept for about a week in an airtight tin.


1 cup porter
1 cup butter
1 cup brown sugar
6 cups mixed dried fruit
4 cups plain flour (sifted)
1/2 tsp baking soda
1 tsp pumpkin spice
grated rind from one small lemon (optional)
3 medium eggs


Preheat oven to 325 degrees
Melt the butter and sugar in the porter in a saucepan. Add the fruit and simmer for 10 minutes. Allow to go cold then add the sifted flour, baking soda, spices and lemon rind. Beat the eggs and mix in with a wooden spoon.

Pour into a greased and lined 9 inch cake tin and bake on the middle shelf of the oven for 1 hour and 45 minutes. To test the cake, push a skewer into the center; if ready, the skewer will come out clean. Allow the cake to cool.

The same beer you use to cook this cake with is the best to wash it down with too!

Bangers & Mash


8 large beef sausage (or whatever kind of link “bangs”ye belly)
2 pounds potatoes, peeled and cubed
1/2 cup butter
2 tablespoons milk (optional)
1 teaspoon dry mustard powder
salt and ground black pepper to taste

1 tablespoon butter
2 large onions, chopped
6 cups beef broth
2 cups red wine


Preheat oven to 200 degrees F (95 degrees C).
Cook the sausage links in a skillet over medium-low heat until browned on all sides, about 5 minutes per side; transfer to an oven-safe dish and move to the preheated oven to keep warm.

Place potatoes into a saucepan over medium heat, cover with water, and boil gently until potatoes are tender, 10 to 15 minutes. Drain and allow to steam dry for a minute or two. Mix in 1/2 cup of butter, milk, dry mustard, salt, and black pepper; mash until fluffy and smooth. Set aside.

Melt 1 tablespoon butter in a skillet over medium-high heat; cook the onions until translucent and just starting to brown, about 8 minutes. Pour in the beef broth and red wine; boil the mixture down to about half its volume, about 10 minutes. Season with salt and black pepper. 

To serve, place 2 sausages onto a serving plate with about 1/2 cup of mashed potatoes. Pour the onion gravy over the sausage and potatoes. 
To be served with Irish beer only!

Tuesday, March 13, 2012

4 Blood Types, 4 Diets

Have you ever wondered why some people are able to lose weight on a particular diet and other are not?  Why most diets fail...

Blood is life itself.  IT IS THE PRIMAL FORCE that fuels the power and mystery of birth, the horrors of disease, war, and violent death.  Entire civilizations have been built on blood ties.  Tribes, clans, and monarchies depend on them.  We cannot exist without blood-literally or figuratively.

What makes me me and you you?

This is the question that is at the heart of the genetic puzzle.  It is also central to our exploration of blood types.  The key is genetic heritage - the story line of your life.  Even though you are living in the 21st century, you share a common bond with you ancestors.  The genetic information that resulted in their particular characteristics has been passed on to you.

The Individualized Diet Solution to Staying Healthy, Living Longer & Achieving Your Ideal Weight.

Type O's - The hunter, strong, self-reliant leader.

Type O is the oldest of the Blood Types.
O's benefit from a diet of lean, organic meats, vegetables and fruits, and the minimization of wheat and dairy, which can be triggers for  digestive problems, weight gain and overall health issues.

Type A's - The Cultivator, cooperative, orderly.

Type A evolved with agrarian society.
A's flourish on a vegetarian diet.  Vegetable proteins such as tofu and tempeh are highlighted and animal proteins such as beef and lamb are an AVOID to promote weight loss and increased energy. 

Type B's - The Nomad, balanced, flexible, creative.

Type B emerged as humans migrated north into colder, harsher territories.
B's have specific foods which promote weight gain.  These are corn, wheat, buckwheat, lentils, tomatoes, peanuts, chicken and sesame seeds.  They benefit from eating lamb, seafood, fresh vegetables, fruits and certain dairy products like yogurt and cheese. 

Type AB's - The Enigma, rare, charismatic, mysterious.

Type AB was a thoroughly modern adaptation, a result of the intermingling of disparate groups.
AB's should AVOID caffeine and alcohol, especially in stressful situations.  They should focus on foods such as tofu, seafood, dairy and green vegetables to PROMOTE weight loss.  All smoked or cured meats should be AVOIDED.  

Your blood type reflects your internal chemistry.  It is the key that unlocks the mysteries of disease, longevity, fitness, and emotional strength.  It determines your susceptibility to illness, the foods you should eat, and ways to avoid the most troubling health problems.  

Only recently have all the pieces of the scientific and clinical puzzle started coming together.  Dr. D'Adamo has spent the past fifteen years researching the connections among blood type, food, and disease, and his research is built on thirty years of work done by his father.  Now Dr. D'Adamo offers a total resource for health, an individualized plan that's right for your blood type.

EAT RIGHT 4 YOUR TYPE -  As simple as finding out about the person you have known your hole life (YOU) You would think this was a secret.

Make a simple change in your life for the better and "Get Fit With Us"

Monday, March 12, 2012

Got No Chest? How to Feel Your Pecs Actually WORK When You Do Chest Training

By Nick Nilsson

If you have a hard time feeling your chest working when you do chest exercises, THIS is the information you need. I'll give you my best techniques for ensuring maximum activation of your pecs with every set and rep you do.

One of the most comment training questions I get with regards to chest training is simply not being able to feel the pecs working at all when doing chest exercises!

And when you can't feel the pecs working, you know darn well that actual muscle development is simply NOT going to happen.

So enough about the do you FIX it?

I've got a number of techniques for you to try out, some of which may work better than others for you.

But they should get you well on your way towards the chest development you're looking for.

1. Pre-Exhaust Training

When performing a movement like the bench press, the pecs are definitely involved but can be easily pushed into a secondary role by the front delts and the triceps.

So instead of doing a regular bench press movement, you will instead do 6 to 8 reps of dumbell flyes (an isolation movement for the chest) THEN immediately go right to the bench press.

The idea here is to "pre-exhaust" your pecs so that when you do the bench press, your pecs are the weakest link and the shoulders and triceps then push the chest harder than it would normally be pushed.

When you have to stop, it's going to be pec fatigue that ends the set while the shoulders and triceps are still relatively fresh.

2. Feeling The Flye

Now, the pre-exhaust training is all well and good...but what if you can't feel your pecs even doing FLYES? Pre-exhaust won't be much help.

The first thing you need to do is get off the flat bench and onto a Swiss Ball. Get into position on the ball and wrap your entire back AROUND the ball. Don't just put your shoulders on the ball and keep your body straight, like many people are taught with the ball.

To get the most out of flyes, you need to open up your rib cage and get your shoulders back (which helps focus the tension on the pecs instead of the shoulders). The ball is PERFECT for this position. So lay back on the ball, wrap your back around it and consciously force your shoulders back and down. THEN do a dumbell flye.

Imagine on the way down like you're trying to push your chest up to the ceiling. And imagine on the way up that you're wrapping your arms around a big tree.

When doing flyes, don't hold the dumbells perfectly parallel to each other...hold them at about a 45 degree angle to your body (thumb end in closer to the head - pinky side outwards). This takes stress off the shoulders and helps keep tension on the pecs.

3. Tilt the Dumbells

When doing dumbell presses (either on the ball or the bench), tilt the dumbells down and in...if the dumbells were pitchers or water, it would look like you're pouring them on yourself.

This tilt (and make sure and keep that tilt through the whole exercise) keeps tension on the pecs. If you keep them horizontal or tilting outwards, the tension goes to the shoulders.

4. Concentration Flyes

These are done standing, in a bent-over position, with light weight. They're a great exercise for developing that "feel" in the chest. They won't build a chest - just assist in getting that connection.

Grab the dumbell and bend over a bit. Now, keeping your arm slightly bent but stiff (no movement other than at the shoulder), bring the dumbell up and across your body as though trying to touch it to your opposite shoulder.

Because your arm is hanging down and the dumbell is coming across your body, it takes the front delt pretty much completely out of it, forcing the pec to do all the work. Hold at the top and SQUEEZE the pec hard.

Remember to go light on this one - it's not about building but developing that mind-muscle connection. And be absolutely sure you're NOT bending your elbow - the movement must occur only at the shoulder.

5. The Rolled-Up Towel Trick

This is a technique I came up with to force the shoulders down and back (as I mentioned with the flyes above) and get the pecs involved in the bench press. This is done on the flat bench.

Roll up a towel and lay it lengthwise down the centerline of the bench. Set it on the bench right between where your shoulder blades will be. Your head should be on a flat section and your butt should be on a flat section.

Lay down on the bench, feeling the towel run right down your spine. This elevation immediately forces your shoulders back and down (the proper position for benching and feeling it in your chest). It's not particularly comfortable but it's a great teaching tool to force your body into the proper position.

6. Stop Trying To Go So Heavy

Half the time, you're probably just trying to go too heavy on the chest exercise and you just lose the feel for the exercise. Back off on the weight and feel the pecs working rather than focusing on blasting up the weight.

When you load the exercise heavy, your body immediately turns to its strongest movers. If your chest isn't part of that A team, it won't be called upon.

7. Don't Grip So Hard

One of the things I've noticed with chest exercises is that the harder you grip the bar/handles, the more the tension gets moved to the shoulders and triceps.

Try easing up on your grip a little - not to the extent that you make the exercise dangerous, but back off on the death grip and see if you feel a difference.

8. "Shocking" High-Rep Training

This is best done on the very first set of your workout with NO warm-up. You're going to just be using a moderate weight, so don't worry about not doing a huge warm-up. If you have a decent amount of training experience, you'll be just fine.

We're going to literally "shock" your chest muscles into responding here. Load the bar with (or select dumbells) a weight you'd normally be able to get about 12 to 15 "strict" reps in your regular workout.

Now lay down and CRANK OUT as many reps as you can with that weight as fast as you possibly can. Don't worry if your form isn't perfect...just hammer the reps out.

And when I say crank, I mean CRANK...don't bounce the bar off your chest or anything but you must quite simply EXPLODE out of the bottom of every single rep...and don't even think about slowing down to get the negative.

The idea here is very rapidly call upon every available muscle fiber worked by that exercise to contribute an emergency situation, especially the power-oriented type 2 muscle fibers.

And this emergency idea is why you're not going to do a warm-up...we want it to be a TRUE emergency situation where you go from zero to kablammo!

ONE set of this is all you need. Because once you do that first set, not only will the entire area be fatigued, you won't be able to get nearly as many reps and it won't have the same emergency effect on your body.

9. Static Contraction Holds and Pushes

This can be done on almost ANY chest exercise...though it doesn't work too well on dumbell flyes or presses. It works best on cable cross-overs or pec deck, where the tension is greatest at the top, when the arms are close together. It's also pretty good on barbell bench.

A straight static hold means just hold that contracted position for as long as you possibly can. Then fight the negative all the way to the bottom.

This systematically exhausts all the muscle fibers of the chest AND gives you time to really get your mind into the muscle, shifting your arm and body position during the hold until you really feel it targeting the pecs. By taking this time, you get to feel what you don't normally get during a standard exercise.

And those pushes I mentioned?

As you're holding that static contraction, have a partner push down on the weight stack (if you're on a pec deck). Just a quick push is all you need. This sets off a stretch reflex in the pecs, activating even more muscle fibers. It's basically another emergency situation.

When using cable cross-overs, have your partner put their hands in between yours and push outwards really quick. If you're doing a static hold in the top position of the barbell bench, have them push down on the bar really quick while you maintain the hold.

A couple of these pushes is all you need.

10. Cable or Band Push-Ups

This technique combines two type of resistance - a bodyweight push-up and direct outwards-pulling resistance of cables or bands. When you put them together, it's CRAZY how much tension you'll get on your pecs.

It's like combining a static hold with a dynamic exercise - two of tension, both targeted on the pecs.

For the cable version, set two handles on the low pulleys and use a light weight. Kneel down holding both handles. Now set your fists on the floor in the push-up position. Straighten out your body and start doing push-ups.

The cables will be trying to pull your hands directly out to the sides. Your pecs have to fight this outwards-pulling tension. When you add in the push-ups, you'll feel these even more in the chest than you usually would, simply because your pecs are ALREADY working by holding the cables in place.

It's a two-for-one exercise that will light your pecs FAST.

You can easily accomplish the same thing with bands by hitching a couple of bands to solid objects out to the sides of you. The just hold the bands in your fists or loop around your wrists, make sure you get tension in them, then do the push-ups.


I have to say, if you've not really felt your pecs before, these techniques should get you seriously moving in the right direction. I would recommend taking a few "chest" days and just trying all these techniques to see which ones work best for you.

For pictures and video of many of these tips in action.


Nick Nilsson has a degree in Physical Education and Psychology and has been innovating new training techniques for more than 18 years. Nick is the author of a number of bodybuilding books including "Muscle Explosion! 28 Days To Maximum Mass", "Metabolic Surge - Rapid Fat Loss," "The Best Exercises You've Never Heard Of," "Gluteus to the Maximus - Build a Bigger Butt NOW!" and "The Best Abdominal Exercises You've Never Heard Of", all designed to maximize the results you get for the hard work you put into your training.

Be sure to grab your FREE copy of Nick's 30-day "DirtyLittle Secret Program for Building Muscle and Burning Fat FAST

Now Get Off The Couch and lets "Get Fit" Together!

Waco & Rikki

Saturday, March 10, 2012

Salmon in Vodka Cream Sauce

8 tablespoons butter
1 onion, thinly sliced
1 pound spinach
6- 6 ounce salmon filets
salt and freshly ground pepper
3 tablespoons olive oil
1 1/2 cups whipping cream
1/2 cup vodka
2 tablespoons capers, drained and crushed
3 tablespoons fresh lime juice
1/4 cup snipped fresh chives

Preheat oven to 350F. Combine 4 tablespoons butter and onion in large Dutch oven. Cover and bake until onion is golden brown, stirring occasionally, about 45 minutes.

Stir spinach into onion and bake until just wilted, about 3 minutes. Remove from oven; keep warm.

Season salmon with salt and pepper. Heat oil in heavy large skillet over high heat. Add salmon in batches and cook about 3 minutes per side for medium. Transfer to platter. Tent with foil to keep warm. Pour off excess oil from skillet. Add cream and vodka and boil until slightly thickened, about 4 minutes. Add capers and remaining 4 tablespoons butter and stir until butter is just melted. Mix in lime juice, season with salt and pepper.
Divide spinach and onion mixture among plates. Top each with salmon fillet. Spoon sauce over. Sprinkle with snipped fresh chives.
I love salmon served with brown rice, a simple green salad and a crisp Pinot Grigio.

Easy Vitamin D

Make sure you’re getting enough vitamin D. Sit in the sun for a few minutes. The sun will boost your mood and get you motivated to keep your goals.

Vitamin D is the sunshine vitamin; it is something we get through sunlight rather than from food. Actually, some foods do contain Vitamin D but it is nowhere near enough to replace what we get from the sun. The recommended daily allowance is about 600IU, whereas we can produce more than 10.000IU in about 30 minutes of full sun exposure, which is over 15 times more than the government recommends for us to take.
What does Vitamin D do for diseases?
Reduce chances of heart disease
Dramatically reduce chances of cancer
Extremely helpful against osteoporosis
Very good for the immune system
Helps fight depression
Reduces acne
Helps reduce chances of getting Alzheimer’s
May also help with weight loss
Help prevent pathological muscle weakness
Combat type II diabetes and the metabolic syndrome

Friday, March 9, 2012

Filet Mignon with Mushroom Sauce


Fresh shiitake mushrooms stems removed  
Vegetable cooking spray
Cracked pepper
1 1/2 Dry red wine
2 ts Cornstarch
Fresh thyme sprigs
1 ts Dried thyme
4 4-oz filet mignon steaks about 1 inch thick  
1/3 shallot finely chopped
1 tb Margarine
Tb Low-sodium soy sauce
1 10.5-oz can beef consommé


Melt 1-1/2 t margarine in a nonstick skillet coated with cooking spray over medium heat. Add shallot and mushrooms; sauté 4 minutes. Add 1 c wine and 3/4 c consommé; cook 5 minutes, stirring frequently. 

Remove mushrooms, and place in a bowl. Increase heat to high; cook wine mixture 5 minutes or until reduced to 1/2 c. Add to mushrooms in bowl; set aside.

Wipe skillet with a paper towel. Sprinkle pepper over steaks. Melt remaining margarine in skillet coated with cooking spray over medium heat. Add steaks; cook 3 minutes on each side or until browned. Reduce heat to medium-low; cook 1-1/2 minutes on each side or until done. Place on a platter; keep warm.

 Combine soy sauce and cornstarch; stir well. Add remaining wine and consommé to skillet; scrape skillet with a wooden spoon to loosen browned bits. Bring to a boil; cook 1 minute. Add mushroom mixture, cornstarch mixture, and dried thyme; bring to a boil, and cook 1 minute, stirring constantly. Serve with steaks. Garnish with fresh thyme.

Corned Beef and Cabbage

5 pounds corned beef
5 garlic cloves, lightly smashed
10 peppercorns
4 sprigs fresh thyme
2 bay leaves
32 ounces stout (recommended: Guinness) 2 large cans
1 cup beef broth or stock
Water, for simmering
4 yellow onions, cut into wedges, plus 1 medium yellow or sweet onion, sliced
2 parsnips, peeled and cut into large chunks
3 carrots, peeled and cut into large chunks
6 medium red potatoes, scrubbed
1 medium head green cabbage, cut into quarters, core removed
4 tablespoons butter

Open both Guinness cans, pour one into appropriate glass and take a sip.

Rinse the corned beef and put it into a large Dutch Oven or heavy soup pot. Take another sip from poured Guinness. Add the garlic, peppercorns, thyme and bay leaves to the pot. Stir in one 16 oz. can stout (Guinness), stock and enough water to cover the beef by 2 inches. Drink from glass of Guinness. Bring to a boil over medium heat, then reduce the heat to a gentle simmer and cook for 4 hours, covered, stirring occasionally. Finish your beer.

After 4 hours, add the onion wedges, parsnips, and carrots, and cook for a 1/2 hour. Add the potatoes and the cabbage wedges and cook until the cabbage is tender, but not limp, about 20 minutes. Remove the cabbage to a plate and allow the corned beef and other vegetables to continue cooking until the meat is tender.

In a separate large sauté pan, heat 4 tablespoons butter over medium heat. Add the sliced onion, and a pinch of salt and sauté until tender and beginning to brown, about 8 to 10 minutes.

Meanwhile, slice the cabbage thinly, gently pressing with a clean cloth to remove excess water. Add the cabbage to the onion mixture and toss to coat well with the butter. Cook over medium heat until the cabbage begins to brown.

Remove the meat and slice thin. Serve at the table with all the vegetables piled onto a serving tray and the sliced meat onto another tray with some of the broth poured over the meat.

You may want to have extra Guinness on hand to serve with your lovely Irish dish!

Tuesday, March 6, 2012

Total-Body Resistance-Cardio For Fast Fat-Loss: One-Arm Kettlebell Swing Step-Ups

By Nick Nilsson

Cardio training is important, especially if you want to lose fat as fast as possible and develop your cardiovascular capacity. It also can be quite boring and ineffective if yo uuse exercises that allow you to plug away for long periods of time without any focus, attention or intensity.

That's where THIS resistance-based cardio exercise comes's a kettlebell (or dumbell) swing done at the same time you're stepping up and down on a bench, Step platform or stairs. It works ALL the major muscle groups in your ENTIRE body in one combination movement.

It sounds really complicated and a one-arm kettlebell swing combined with a step-up. But once you get the hang of it, it's actually pretty easy and pretty natural to do.

Bench Step-Ups themselves are a great low-equipment way to get some cardio training done. This essentially doubles the effectiveness of that cardio by including an upper body and core component to the exercise, dramatically increasing calories burned and the metabolic effect of the exercise.

Really, you're hitting your whole body in one shot.

I recommend doing this as interval training. I like to do 30 seconds work to 30 seconds rest for a total of 15 minutes. To do this one, you'll need some Step risers or a low bench or stairs and a kettlebell.

Stand in front of your Step platform with the kb in your right hand. Grip on the kb as far over to the right hand side of the handle as you can (I actually leave my pinky off the grip completely to make the switch at the top easier). This will facilitate the switching of hands at the top of the swing.

Take a short backswing with the kb then step up onto the bench at the same time as you swing the kb up in front of you (right or left leg - doesn't matter, though it's good to alternate which one you step up with on each interval you do).

At the top of the swing, when you're standing on the Step, switch hands and let it swing down with your left hand as you step back down at the same time. Take a short back swing then step up again, swinging the kb up again.

Repeat this sequence of switching hands and stepping up and down for 30 seconds.

That's it!

Like I said, it sounds complicated but you once get going it's not so bad. And it's TOUGH, really hitting every major muscle group in your body while you're doing cardiovascular training.

If you've only got dumbells, I suggest doing it with two dumbells and not switching hands at the top - it's tougher to switch with db's and you don't want to drop one on yourself.

It works just as well with 2 dumbells, though you won't get the same degree of core involvement as you do swinging a single kb back and forth. Grab two dumbells - I've got two 20-lb dumbells here. Take a short backswing. Now step onto the platform and start swinging them up in front of you.Swing them up til your arms are horizontal then step back down, bringing the dumbells back down and taking another backswing.

Again, when you're doing these for intervals, alternate which leg you lead with on each interval, e.g. step first with your left on one interval then on the next interval step first with your right. This will help keep things even.

This is GREAT cardio training...very little equipment needed and it'll work you better then the vast majority of the cardio machines out there.

RECOMMENDED: to best understand how to perform and get the most out of this technique, I HIGHLY recommend checking out the pictures and video of it in action...

And if fast fat loss is your goal, I would definitely recommend checking out my program "Metabolic Surge - Rapid Fat Loss". It's a targeted "done-for-you" 36-day rapid fat loss program that helps you KEEP and even BUILD muscle at the same time, reshaping your body quickly and efficiently.


Nick Nilsson has a degree in Physical Education and Psychology and has been innovating new training techniques for more than 20 years. Nick is the author of a number of bodybuilding books including "Muscle Explosion! 28 Days To Maximum Mass", "Metabolic Surge - Rapid Fat Loss," "The Best Exercises You've Never Heard Of," "Gluteus to the Maximus - Build a Bigger Butt NOW!" and "The Best Abdominal Exercises You've Never Heard Of", all designed to maximize the results you get for the hard work you put into your training.

Be sure to grab your FREE copy of Nick's 30-day "DirtyLittle Secret Program for Building Muscle and Burning Fat FAST"  

Saturday, March 3, 2012

Roasted Flounder With Shrimp Stuffing

1/2 tsp Salt
1/4 cup Pine nuts
3 Scallions; finely chopped
1 Garlic clove; finely chopped
1/2 lb Cleaned and shelled shrimp
1/2 tsp Freshly-ground black pepper
1/2 tsp Paprika
1/4 c Unsalted butter; room temp
2 Whole Flounder
Salt; to taste
1/2 c Dry bread crumbs
3 Tbsp Chopped fresh sage
2 Fresh jalapeno peppers;
1 Fresh Lemon squeezed no seeds
Black Pepper; freshly ground
Olive Oil

Well in advance of cooking the fish, prepare the stuffing. Combine the sage, softened butter, lemon juice, spice and seasonings, bread crumbs, pine nuts, jalapenos, garlic and coriander in the bowl of a food processor, pulsing to combine well. Remove and place in a bowl. Keep refrigerated until ready to use.
Preheat the oven to 425 degrees. Season the flounder with salt and pepper and rub the trout with olive oil. Divide the stuffing between the 4 fish evenly and spread an even layer inside the cavity of the fish. Divide the shrimp in the same way and add the shrimp in a layer in top of the herb butter. Close the fish to seal in the stuffing. Lay the fish on an oiled rack and set in a roasting pan. Place the fish in the oven and roast for 12 minutes on each side. Remove and serve immediately.
A Chilled Sauvignon Blanc compliments this dish beautifully.
I also served a chopped spinach side dish which was easy to make... That will soon be in the Smashing Side Dishes

Grilled Spicy Lime Shrimp

3 Tbsp. Cajun seasoning (such as Emeril's Essence®)
2 limes, juiced
2 Tbsp .Olive Oil  ( flavored oil such as citrus or jalapeño  gives it an extra kick )
1 Tbsp. Garlic, fresh minced
1 pinch Sea Salt
1 pound peeled and deveined large shrimp
Wooden skewers (soak in water while shrimp marinates)

Mix together the Cajun seasoning, lime juice, and olive oil and garlic in a re-sealable plastic bag. Add the shrimp, coat with the marinade, squeeze out excess air, and seal the bag. Marinate in the refrigerator for 20 minutes.

Preheat an outdoor grill for medium heat, and lightly oil the grate.

 Pour shrimp into large mixing bowl.  Then spear shrimp tightly on wooden skewer and sprinkle salt lightly over shrimp.

Cook the shrimp on the preheated grill until they are bright pink on the outside and the meat is no longer transparent in the center, about 2 minutes per side.

Serve with a rice dish or grilled veggies…yum

Shed Belly Fat with Fish

Add Fish to your diet at least twice a week! The acids in the good fats will help you shed belly fat. Make sure it's NOT fried.