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Stats:

Total Calories: 231

Total Protein (g) = 32

Total Carbs (g) = 9 ***

Total Fat (g) = 7.5

Would love to hear what other kinds of meals and or shake you want me to video. What’s the one video you want me to do? Leave your comments below

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The Chocolate Protein Milk Shake by your Ardsley Bootcamp Trainer

Hey this is Mitch from Fit Figure TV and today I am going to show you how I make a wonderful  chocolate protein milkshake. And it’s totally healthy, super low in fat, super low in carbs, high in protein and takes like two minutes to make. It’s actually in the evening, I am hungry, I want something and a high protein, low carb shake is perfect.

So let’s get started. Okay so pretty much what I’m going to do is I’m going to take Chobani Greek yogurt alright. Chobani Greek yogurt and what you are going to do is you’re going to put it in the blender and you’re going to use a half a cup, a half a cup okay. So for me what I like to do it is I like to use about 80% of this okay, use about 80% of this Greek yogurt, too much is too thick but like three quarter of it is just fine. That’s about 4 ounces, because this is 6 ounces, so I use like four of it.

It’s really easy, then we are going to take a tablespoon of Hershey’s naturally unsweetened cocoa, this is the KEY here people. You have to have this, This gives it that chocolaty taste, okay, mix that in. Then we go with unsweetened almond milk, we do this for just a half a cup. It’s really important to have these measuring cups because you really don’t want to screw up the recipe. It’s a half a cup of almond milk, how easy is that? Okay, right in there.

I use like trivia just for added sweetness; you can knock that out, okay. I use one scoop of vanilla or plain whey protein powder; I use Pure Protein because I like it.  There are a lot of brands out there that are good. You could even use chocolate whey protein powder, is just kind of like whatever your preference is. And I also do about a cup to a cup and a half of ice, this is a cup. I actually like a cup and a half because I like my shakes a little creamier and thicker but that’s just my preference. And guess what guys , that’s going to be it. Let me blend this up and show you what it looks like.

Okay so I’m done blending up, and just to show you this is what it looks like. It’s absolutely delicious and I do one more thing that’s really cool because it really does adding calories or any carbs, I take a little fat free Reddi Whip and I just boom right on there. So if you want a chocolate healthy protein milkshake type tasting protein shake, like a milkshake but you don’t want a 1000 calories. You want something high protein, this is absolutely the easiest recipe to do and it takes no more than a few minutes. This is Mitchell from Fit Figure TV…..healthy eating.

The final stats:

Total Calories: 245

Protein: 41 g

Carbs: 11 g

Fats: 4.5 g

What other kinds of flavors/tastes would you like me to try? Leave your comments.

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Hey this is Mitch from fitfiguretv.com and I want to talk about the potato or the potato depending on what country you’re from. Ok, white potato is a big fat no-no, white flour you really really want to avoid. The reason why you want to avoid that is because when it’s a white flower, white pasta or anything like that it gets quickly absorbed in your bloodstream. Your bloodstream spikes up really high and then you crash and then you’re hungry. That’s why we have obesity and that’s why we have diabetes. White flour is really bad for you, so try to avoid it okay.

But the sweet potato is much lower on the glycemic index which means that it stays with you longer it helps you feel fuller longer. It doesn’t spike your blood sugar levels that high and it’s actually really sweet, which means you don’t have the tendency to put butter and salt on it to make it taste better.

Ok, now I do want to make a point, most people have like steak and potato for dinner, you do not want to have these kinds of carbohydrates, even these really for dinner. You want to avoid that and go with like protein and vegetables, which is a salad or just like your favorite green vegetable with protein for dinner.  But for the afternoon something like this and some chicken chopped up like in a soup or just regularly like chicken and potato is fine. Just make sure of two things, one it’s a sweet potato or yam not a bake potato and two that it’s in the proper portion size.

And I want to show you what a proper portion size is, so zoom in over here. And you might think that this is a portion size, especially for a female, this is not a portion size; a portion size is your clenched fist. Which pretty much means that half of this is a portion at most ok? A clenched fist is a portion, so do not eat all of this, cut this in half or maybe even a third and eat this. We normally eat two to three times what we should eat.

Again this is Mitch from fitfiguretv.com  and fitfigurebootcamp.com. Potato, potato!

Any questions? Leave them for me right here…

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Egg-cell-ent. This is Mitch from fitfigurebootcamp.com and fitfigureTV.com and I want to talk to you about like the best thing you can have in your house.

The egg okay, especially I like this one, the EB egg, I think it’s like some of them even have Omega three fatty acids in here. But this is the best thing for you for a couple of reasons.

It’s diversified, you can have it you can make an omelet,  you can make a scrambled, you could put it over a piece of whole wheat toast in the morning, you could have hard boiled eggs in the evening,  you can actually mix it in with your oatmeal, you could have it on the side with oatmeal.

There is just so many things you can do with it and also what you want to know is that the egg is what’s called the highest biological value for human beings. That’s the BV, which means we absorb practically 100% of the protein that comes in an egg.

When it comes to the yoke, people who want to lose weight are always asking do I have the yoke or not.  While the yoke does have certain benefits it does also contain some fat, it does contain protein but it does contain fat. So I like my rule of three if you are going to have three eggs, like in an omelet or scrambled you want one yoke and then two whites or if you really watching it you want to get lean as soon as possible, I would just avoid the yokes altogether.

The egg is like one of the best things you could possibly have and we all know that we’re all seeking more protein because more protein helps us feel more fuller faster and longer and it gets us lean very quickly. So make sure when you come that you find there’s  an egg that’s organic these are my actual favorite, it’s 25% less saturated fat than a regular egg, it’s got omega 3 like I said and it’s got a whole bunch of vitamins also, so look for the EB that’s my actual favorite egg possible.

And if you have any questions about what a good breakfast is or how to balance a meal, anything at all, I’m here to help.

So this is Mitch from fitfigureTV.com, leave all your comments and questions below and if you’d like this didn’t share it on Facebook which your friends.

Does anyone NOT have eggs as part of their diet? I would love to hear from ya!

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Hey, this is Mitch from fitfigureTV.com and fitfigureboot camp.com and I want to show you what I put in my protein shakes.

You want to look for, this is the best one, silk pure almond unsweetened almond milk, 35 calories only, it’s so little you can actually have this as a protein shake in the morning or the evening.

If you are having it in the morning you might want to mix this with half a banana and one scoop of vanilla protein powder and some ice.

If you have it in the evening avoid the fruit and put some protein powder in there, vanilla and chocolate protein powder on top of this is excellent.

If you can’t find this one that’s totally cool they also have the blue diamond almond is also good, again look at the calories, 40 calories is virtually devoid of calories. Such a good choice if you don’t like water in your protein shakes. I absolutely love this,  and you just want to make sure that if you’re watching your calories that you want to choose, look there’s one but that’s almond breeze, 90 calories, there’s one that’s almond breeze, that’s 45 calories. This one is sweetened and this one is unsweetened, so get the unsweetened one.

And if you are trying to save as many calories as you can, but this is just a really good tip, I always buy about three or four of them and keep them in the refrigerator because they’re wonderful for, wonderful for protein shakes and I do have one protein shake a day either in the morning or in the evening depending on the day.

So if you have any questions about that just leave your comment below.

This is Mitch from fitfigureTV.com.

What do you put in your protein shakes or smoothies?

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Hey this is Mitch Lee from fitfigurebootcamp.com and fitfiguretv.com. I want to talk about some healthy breakfast option.

You like absolutely have to have this in your house, this is the standard Quaker Oats old-fashioned oatmeal, takes about a minute and thirty seconds at most to make.

All of us are very busy in the morning but if you want to be healthy, this is one of the best things you can eat. Its super high in fiber, super low in sugar, it isn’t all carbohydrates macro nutrients, so you want to add something to it.

So a really good breakfast might be something like Quaker Oats and a couple of egg whites or Quaker Oats and a Greek yogurt. So you definitely want to have meal balance there but you absolutely have to have this.

Don’t go for those quick instant ones that have a lot of sugar, just go for the good old-fashioned Quaker Oats. I also like the brand kashi, they also have a good one. I think in a vanilla flavor that I actually love.

So just remember Quaker Oats is the perfect breakfast to have. And I think grandma used to say that it’s the kind of food that sticks to your ribs and that means it helps you feel fuller longer and quicker because that’s what these kinds of carbohydrates do. The more natural, the faster, the slower it’s going to absorb in your body, that’s actually going to last you longer. So you’re going to feel full, you’re going to feel great, you’re going to start your day right.

Fiber does that to the body so just make sure that you get yourself this, this is an awesome breakfast choice and you can do a couple of things with it and its absolutely one of my top favorite breakfast to have.

What Are Some Of Your Most Common Breakfasts?

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Hey this is Mitch Lee from fitfiguretv.com and I’m in my kitchen and this is where the magic happens. You get fit in the kitchen people, okay. You like the red bandanna, ok whatever, happy holiday.

So check this out I really want to show you I just found this I’m really not a big bread guy and I’m not recommending bread but this one I would, this is Joseph’s Flax Oat Brand and whole wheat pita bread.

Pita bread, if you know anything about pita bread its normally like 35 carbs and its white flour and it’s just a nightmare on blood sugar and the waist line ok. But check this out no Trans fat, reduced carb, reduced fat, high protein.

But check this out this is what I wanted to show you guys, does anybody know what ECC means?

Ronnie, what’s ECC. It’s actually the net carb affect, so let me explain to you something. This says that the total carbs is 8 grams and underneath it the dietary fiber says 4, what that means actually is the net effect, the net carbs of this is actually only 4. Because what you should know when you go to the grocery store and you read labels is if you see something that has 20 carbs and it has 7 grams of fiber, you subtract the total carbs from the fiber giving you the net effect.

Because we can’t really digest fiber, it doesn’t really count as part of our dietary intake. So just remember that if you see ECC it really means the net carb, net carbohydrates is the only percentage absorbed by the body. It actually stands for effective carb count. So this even though it says it’s got 8 gram of carbs it really has 4 gram of carbs which is awesome.

And that’s why it’s so important to find carbohydrates that have high fiber okay. There is a big difference between carbs that have a ton of sugar and are totally absorbed by the body and that’s really bad and carbohydrates that actually have a lot of fiber in it because it can actually be subtracted from the total carb intake.

So just make sure that you know that, that when people say like, what’s the net carb or the net effect of that particular food, you know what you’re doing is you’re taking the total carbohydrates and you’re subtracting the fiber from it getting you the net effect.

Bottom-line is fiber is really good for you, for things that have fiber in it I just wanted to share that with you. That’s what ECC means if you ever see it on the label it’s the effective carb count.

Ok, share this with your friends on Facebook, I’m sure some of them don’t know what that means and they are baffled by it and it will deftly help you in your efforts to lose weight and get a nice trim waistline.  Fitfiguretv.com and fitfigurebootcamp.com

Leave Your Questions and Comments Below. Glad To Help

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Hey this is Mitch from fitfiguretv.com and fitfigurebootcamp.com here to prevent boredom in the gym.

So I’m just going to give you some push-up variations today okay. It’s such a classic exercise that women can do, I think people think that it’s a guy exercise, I don’t know why but it tightens the arms the back it works every muscle in the upper body including the core.

I’m just going to show you a couple of push-up variations that you can do in the gym, in the house, in the hotel outside wherever you are. Just eliminate some boredom it doesn’t always have to be the same push-up.

The first push-up is going to be a modified push-up with your knees on the ground.

Second push-up would be a rear heel push-up where you’re completely off the ground. Those are two basic ones and now we will get a little funky.

You have one push-up where your legs is wrapped around one leg, that’s another push-up.

You also have a push-up where you can elevate the foot and do a push-up.

You also have the V push-up, where you move your feet in and have your head hit the ground and come up, that’s another push-up.

You could also go wide and have your hands in a like your knuckles on the floor, go really wide, put your thumbs down and do another kind of push-up.

You could bring it in to the back of the arm to the triceps; you could put your hands nice and close together.

You can do another kind of push-up, you can do a clap push-up okay.

You can do a serious P90 X kind of push-up where you your entire body elevates off the ground, let me show you, including your feet.

Okay you can do the hand replacement push-up, push-up replace the hand push-up and you can go around the world push-up and then you can actually go back okay.

So I’m going to stop there, one because I’m tired and I think you get my point there’s so many variations that you can do with the basic exercise.

Same thing you can do with squats and lunges, it’s just a matter of keeping it fresh and keep it exciting and not getting lost in how many reps you do or just getting stuck in a rut of doing the same thing over and over again.

So I hope that helped, I must have shown you  six, seven or eight of them. You can choose whichever one you like and just constantly switch it up.

Fitness is supposed to be fun, lifestyle is supposed to be exciting and you know all in all you just trying to lose weight, get in shape, feel good and be motivated whether you go to a gym or boot camp workout on your own.

So I hope this was helpful, if you like it, share with your friends on Facebook.

Let me know your thoughts below I’d love to hear it.

What Kind Of Push Ups Do You Do?

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Hey, Mitch from fitfigureTV.com empowering you to get awesome workouts anywhere anytime.

I’m at a Gym, I have a bench here. Okay this is going to be the bench workout; it may be one in a series of workouts.  I have no idea what I’m about to do, but when you get experienced enough you can give yourself workouts anywhere. So I’m going to show you like a quick couple minute routines that you can do with a bench, that you can have in your house in your apartment, in your basement and you don’t need all sorts of equipment ok, just you hanging out with the bench okay.

Read more on Bench Workout With Body Weight…

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Hey, Mitch from fitfigureTV.com empowering you to get awesome workouts anywhere anytime.

I’m at a Gym, I have a bench here. Okay this is going to be the bench workout; it may be one in a series of workouts.  I have no idea what I’m about to do, but when you get experienced enough you can give yourself workouts anywhere. So I’m going to show you like a quick couple minute routines that you can do with a bench, that you can have in your house in your apartment, in your basement and you don’t need all sorts of equipment ok, just you hanging out with the bench okay.

First exercise I’m going to do and try to do everything for like 15 to 20 reps on this one, ok, try to experiment with this one at home.

You doing inclined push-up, take the bench one, two, three, four, five, now I’m not going to show you all 15 of 20 but you want to do 15 or 20 of them okay. Then you want to come around over here and you want to do a nice dip, you can just stick one leg out, two, three, four, five okay.

Then you can come back okay you can put one foot on the bench and you can do hop over’s okay one, two, three, four, five, keep going , keep going and keep going okay.

Then you can take one leg put it right over here and you can put down into lunge position, touch the floor with your fingers okay, check it out one, two, three, four, five.

Then you switch legs okay, come over here , one, two, three, four, five, okay then you can go down and around you can put your feet over here you can get through some basic crunches.

Take one hand rotate it over two, three, four, five, one, two, three, four, five. Work your but right now by elevating one, two, three, four, five, you can do it again with one leg up, one, two, three, four, five.

Switch legs, two, three, four, five, go back to a full sit-up, one, two, three, four, five and come back around over here and if you’re really skilled you can jump over, one, two, three, four, five.

I’m going to stop there.

But again understand variety key spice of life, fitness, I must have shown you ten or twelve exercises I can do there. Take each one for about 15 or 20 reps see if you could repeat that two or three times, that will be a great 15 minute or so workout you don’t need any equipment.

Any Questions Gang? Talk To Me…

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Hey this is Mitch with fitfiguretv.com and there’s a little echo in here because I’m in the staircase.

And I’m going to show you that no matter where you are you can always do a workout. And if you’re really looking for not doing a workout you can always make the excuse. But we know where excuses should go, in the garbage.

So let’s take the staircase and let’s do a little bit of a workout and I’m going to show you how easy it is.

You can do this in your home, if you have stairs in your home or you can do this if you live in an apartment building or even outside in a park on the stairs.

So here is the first thing we are going to do, I’m going to put my back foot right on the first stairs okay and I’m going to do ten of these okay, three, four, five. I’m going to do ten of those   and then you’re going to come to the other side okay , one, two, three, four, five okay so you are doing lunges up there.

Then what I’m going to do is, I’m going to run up the stairs and I’m going to do an ab work so follow me up the stairs.

And I’m going to come up here, then I’m going to come back down the stairs, okay I’m going to stop right about here.  I’m going to do one leg calf raises 10 of them.

Back, okay then I’m going to come back down over here and I’m going to go into an incline push-up okay.

Then I’m going to sit back down over here, I’m going to do my abs again.   Hold on, bring up the knees now. I’m going to stand up and put my feet on the second stairs. And I’m going to do ten decline push-ups, okay.

Then I’m going to go up the stairs and I’m going to skip a stair, okay.

I’m going to run back down over here, then I’m going to go into ten jump squats, okay.

Then rest a minute, and I want you to repeat that five times, okay. That’s probably going to take you, you know, 10 to 12 minutes to do but it’s the perfect thing.

If you miss a boot camp workout, if it’s raining or it’s snowing outside, got a house, got a building limited staircase.

It’s a perfect high-powered, high calorie burning exercise. Its fun, put some music on, rock ‘n roll, scare your neighbor.

I hope you liked it; this is the staircase workout where you can work out anywhere if you want to.  figureTV.com and fitfigurebootcamp.com.

Any Questions or Comments? I’d Love To Hear Them Below…