If you don’t have a coscto membership or one near you check out your local grovery store and make sure you find something close this product.  If you have tried it let me know what you think.

High Protein Granola Bars
2 cups oat bran
2 cups oatmeal
1 cup whole wheat flour
1 cup egg whites
1 cup milk
1 1/2 cups honey
2 cups whey (Vanilla)
1 teaspoon baking powder
1/4 teaspoon salt
1 teaspoon cinnamon

Mix it all together in a big bowl, then spread it out on a large nonstick cooking tray. Spray the tray with Pam, or wipe a little olive oil on it with a paper towel. Bake for 30 minutes @ 350 degrees, or until the top gets light brown and the sides start separating from the pan.

Servings: 10
Yield: 10 bars
Total Calories: 471    Fat: 5 g     Carbs: 78 g      Fiber: 7 g      Protein: 27 g

You don’t have to shell out the big bucks at Godiva^® to make it a romantic evening with your sweetie.  All you need is a microwave (or a double boiler), some dark chocolate (70% to 85% cacao solids), some strawberries, and some love. And if there’s a better way to show your love than with these two great sources of antioxidants, I’d like to hear it. In fact, if you’re single, this is a much better way to love yourself than with that pint of Ben and Jerry’s^®

• 1 dark chocolate bar (3 oz.), 70% to 85% cacao solids(Not Cheap but worth it)
• 1 pint large strawberries (about a dozen)

Microwave chocolate in microwave-safe bowl, or melt in double boiler on stove.  Holding the strawberry by the stem, dip in melted chocolate to lightly coat. Set aside on plate or wax paper to cool.  When chocolate has hardened, serve (or if you can’t wait, dip and eat, and call it chocolate fondue!).  Serves 2.

Preparation time: 10 minutes

Nutritional information (per serving):

It’s weird because I don’t feel guilty when I know that I’m getting a good amount of protein and fiber out of chocolate covered strawberries.   Don’t eat these after 8 or 9 pm because it will sit in your stomach all night long.  You will then have to get up and work extra hard at Ab Ripper X and Plyometrics.  If your interested in more food recipes then check out my healthy meals page by clicking here.  If your already in shape with P90X and are looking for another way of selling your results to others then check out the affiliate programthat Beachbody offers.

The four moves that you do are:

Martelo Combo, Capoiera Combo, Jumping Jacks, and Punch Combo

Martelo Combo in the first round is 3 minutes and like I said it reminds me of Kenpo X.  In this exercise your moving side to side doing knee ups, side kicks and booty bridges.  I like it because it tests your ability to be flexible around the groin area.

Capoiera Combo is next and confused the heck out of me for a while but it mainly consists of step backs, booty time, Skiba, and jumping jacks.  Its like five fast paced moves in 1 minute.  Fun but confusing, kind of like Ab Ripper X.

Jumping Jacks are next and I know what your thinking.  Big deal!  Well you do a quick 30 of them in 30seconds and that’s your break before the next exercise.

Punch combo is next and is a cardio punching exercise.  You throw single punches of jabs and full stroke punches.  As you get into the other rounds you start to throw combo punches.

You finally get a 30 second break here and is a good time to have your recovery drink in hand.

In round 2 your repeating the workouts but your doing everything in two’s instead of just singles.    So because of that your time with each RevAbs exercise is doubled.  Instead of doing Martelo Combo for 3 minutes your now doing it straight for 6 minutes.  For a while I thought it was a little redundant but man I was sweating like hell!  So basically in round 2 your time doubles for all exercises.

Round 3 is even worse because now time has tripled and 9 minutes straight of Martelo Combo is a killer!  You want to tighten up your love handles and your rear end then keep up with this one.  Its still not my favorite RevAbs workout because it is a little repetitive but who cares I’m burning fat.  You end with a 3 minute cool down and your done.   I have always eaten a healthy snack or good meal afterwords just to put a little fuel back into my body so make sure you do the same.

The workout is just under 39 minutes and consists of 3 rounds just like all the other RevAbs DVD workouts.  Each round consists of 6 exercises that are intensified after each round.  It starts with a little stretching but mostly 3 minutes of cardio routines like a ton of jumping jacks and side steps. 

Moving Plank is first and it seems really easy but it really kills your external obliques.  You start out in a plank position with your forearms on the ground and when Brett says go you move left 4 times and then back 4 times.  The key is to move the same arm and leg together so there is less confusion.  Brett has you do this for a minute and 5 seconds so good luck.  P90x did prepare me for this exercise.

Cobra is a favorite because It helps strengthen your back and your posture.  It is used in many of his workouts so if you don’t know by now I will quickly explain.  Lay down on stomach with legs together and arms shaped in a U and lift your chest off the ground and keep your arms above your head with chin down.  1 minute hold!

Leg Drop Splits are my least favorite but help the Abs the Most.  This consists of laying on your back with feet together and positioned at 90 degree’s.  It is a 4 move process for a 1 count and a total of 12!  So from the starting position you bring your legs down then open into a Y, then close and go back up into a 90 degree for a 1 count.  OUCH!  My frustration is that I cant complete all twelve and my back always lifts off the ground and that’s not good.

Jackknifes are next and no you still don’t get a break!  Very simple move and you don’t use weights until the spice round.

Mountain Climbers are a heavy favorite for any sport and are really an old school exercise.  For 45 seconds your in a push up position and then when Brett says go you start climbing in place rotating each leg.  I am still trying to get through the whole 45 seconds,  almost there.

Mercy! -  Finally a 30 second break and no matter what don’t stop moving even if your just toe tapping from left to right.

Before round 1 is over you have a quick 50 seconds of sprawls and there a little different than in the other workouts.  See you run fast in place and then hit the ground for a 1 sprawl count, then quick run, a two and so on until you do 4 sprawls in a row.  Yes this one is a killer and I want to fall after this is over but wait you still have 2 rounds to go!

In round two the only big difference is instead of cobra you do a superman.  It is a leg and arm raise just like superman, Duh!  The other difference is an extra 15 second Mercy or a break.

Spice Round is a pain because at this point Im already feeling like I got my butt kicked and now Brett wants to add intensity.  So a quick modification for all the exercises looks like this:

Moving Plank- Add a kick after each four reps

Superman- From a U to a Y(positioning of your arms)

Jackknife- 2 legs instead of one(I still can’t complete this one)

Mountain Climbers- Add push-ups

Sprawls-Add a jump in between each stand up.

When your done you have a wonderful 4 minute cool down of which I never do.  No particular reason besides time and I don’t really like the cool down.  Please get the recovery drink as you will be sore as hell the next few weeks.  If your looking to stay healthy then make sure your eating the proper foods as well.

This recipe is always a crowd-pleaser especially when you put a wonderful salad together with oil and vinegar.  If your really looking to go a little more on the healthier side then add turkey instead of ground beef.   Stuffed peppers freeze well, too, so this is a good recipe to super size for future meals.

• 1 lb. ground beef, extra lean (less than 5 percent fat)
• 1 cup brown rice, cooked
• 2 cups tomato sauce( not prego or any other crap sauce from a jar) 
• 1 cup onion, chopped
• 1 egg, beaten
• 1/4 tsp. garlic powder
• 1/2 tsp. Worcestershire sauce
• 6 green bell peppers

Preheat oven to 350 degrees. Cut tops off peppers, and remove seeds and membranes. Mix all ingredients (except peppers) and stuff mixture into the bell peppers. Bake for 1 hour and serve! Serves 6 (although they’re pretty low cal, you could eat two easily).

Prep time: 10 minutes (more, if cooking rice from scratch)

Nutritional information (per serving):

Wood chopper, Renegade Rows, Side Squat, Hoebel Curl, Queda de Quarto, and Martelo Combo.  The names are different because Brett comes from Brazil and I think he has to add his little flavor of words into the mix. 

So after you have a quick 3 minute workout you start out with Wood chopper and it really does work your love handles.  It is a front lunge with a rotating twist to each sideusing a heavier weight.  So you hold the weight like a baseball bat and as you go into your lunge you swing down towards the floor.  On the way back up you just switch legs and come down and swing to your opposite side for a total of 24.  I use 20 pounds and can barely get through the whole 24 reps. 

Renegade row is next and one of my favorites.  Pick some weights and get into push up positionas if your going to use the weights as a push up bar.  On your way up from the push up you have to lift the weight up one by one for a 1 count.  So its down for a push up and then lift your right arm for a shoulder crunch and then lift your left side.  You only do six but that’s all you need for this to work.  This workout always reminds me of P90x cause Tony Horton always used push up bars to get more depth with his workouts. 

Sidesquat is next and is self explanatory.  Start in the upright position and squat to each side ( Left and then Right) for a total of 12.  It gets more challenging with weights but if you squeeze your stomach every time it works more. 

Hoebel curls are another favorite because sometimes I never feel like I get an upper body workout anymore.  So throughout this whole program I have been using 20 pound weights and that is my standard for all workouts.  Take a set of weights and curl them up then above your head like a U shape, then back to the center and down for a 1 count.  I can’t remember how many times but I haven’t finished this one as 20 pounders are a little too much. 

Queda de Quatro is next and is very challenging but good thing I consistently did Ab Ripper X because it’s quite the Ab workout.  Start off in bridge and then transition to a seated position without your butt touching the floor.  It’s pretty much impossible not to touch the floor unless your arms and abs can hold up.  So once you get the hang of it your pretty much going from a seat to a bench all in one move.  It’s not as easy as it sounds and no I can’t finish everyone of them.  Im close to accomplishing that but keeping my balance is hard enough. 

Martelo Combo is the last exercise of the RevAbs workout and lots of Kenpo X moves here.  You start out doing these crazy speed skaters/sidesteps which leads into 8 butt lunges which leads back to side steps and then Kenpo kicks.  This is a cool exercise as it works several areas but if your not paying attention then you get lost very easy. 

So remember that if you don’t like repeating exercises then don’t get this workout because it happens a lot.  Brett takes a more simpler approach to his workouts and intensifies them after each round.  The last round is always the Spice Round and he really cranks up the intensity.

Please feel free to ask me any questions @ Gianni@phattyfit.com or check out the Free Account where you can access more information on workouts and the Coach program.