6 Ways For Flatter Abs

I'm going to give you 6 ways to achieve that flat stomach you truly want. I want you to notice that there are no abdominal exercises involved. None whatsoever!

1. Eat 2 servings of complex carbohydrates for breakfast with 1 serving of protein.

-Eat 2 servings of protein for a snack exactly 3 hours after breakfast.

-Eat 2 servings of protein and 1 serving of complex carbohydrates for lunch exactly 3 hours after morning snack.

-Eat 2 servings of protein for a snack exactly 3 hours after lunch.

-Eat 2 servings of protein and 2 servings of complex carbohydrates for dinner exactly 3 hours after afternoon snack.

-Eat 2 more servings of protein for late sanck exactly 3 hours after dinner.

2. Complete 5 days of cardiovascular training for an average of 30 minutes. Hard! In other words, make your body want to be done after 30 minutes.

3. 2 out of those 5 cardio days are interval sessions. 1 minutes very, very fast, 1-2 minutes easy for a good strong 30 minutes.

4. Complete 3 days of a total body resistance training program, all in 20 minutes or less. Example: 20 assisted pull-ups, 20 push-ups, 20 squats, 20 dumbbell shoulder presses, 20 tricep chair dips, 20 bar biceps curls, 20 walking lunges.

5. Drink 8 bottles of water each day.

6. Have an AdvoCare Multi-Nutritional System for overall health and wellness support.


Chad Cannon is the owner of Shaping Concepts in Bluffton, SC and is known as the low country Fat Loss Expert. He can be reached at chad@shapingconcepts.com

50-200 Calorie Good Choice Snacks

Don't be afraid of eating carbs. Carbs are your main source of energy you get from food. Yes, protein will help fuel your muscles which helps burn more fat, but fueling your body with carbohydrates will help speed up the metabolism so your muscles CAN burn more fat. Here are some easy under 100 calorie snacks and 100-200 calorie snack to choose from, both proteins and carbs.



Snacks 100 Calories or less
Food Portion/Size/Calories

Apple................................................. 1 medium............................... 60
Apricots.............................................. 3 medium............................... 53
Bean Salad......................................... ½ cup..................................... 88
Applesauce......................................... ½ cup..................................... 60
Banana............................................... 1 med..................................... 65
Blackberries........................................ ½ cup..................................... 39
Cauliflower......................................... 1 cup...................................... 25
Blueberries......................................... 1 cup...................................... 80
Bran Cereal........................................ ½ cup..................................... 65
Broccoli.............................................. 1 cup...................................... 25
Asparagus........................................... ½ cup..................................... 25
Green Beans....................................... ½ cup..................................... 25
Carrots................................................ ½ cup .................................... 25
Peppers.............................................. ½ cup..................................... 25
Cantaloupe......................................... 1 cup cubed............................ 60
Cherries.............................................. 12 large.................................. 63
Grapefruit........................................... ½ large................................... 61
Grapes................................................ 17 .......................................... 61
Honeydew.......................................... 1 cup cubed............................ 60
Nectarine........................................... 1 small.................................... 57
Orange............................................... 1 med..................................... 72
Peach................................................. 1 med..................................... 63
Peaches.............................................. ½ cup canned or frozen.......... 60
Pear.................................................... 1 med..................................... 65
Pears.................................................. ½ cup canned or frozen.......... 65
Plums................................................. 2 small ................................... 60
Raisins................................................ 2 Tbsp..................................... 57
Strawberries........................................ 1 ¼ cup.................................. 58
Cottage Cheese................................... 4oz ........................................ 96
Reduced Fat Cheese........................... ¾ oz....................................... 50
Fat Free cheese................................... 1 slice..................................... 31
Fiber One........................................... ½ cup..................................... 60
Puffed Kashi....................................... 1 cup...................................... 70
Whole grain total................................ ¾ cup..................................... 97
All Bran.............................................. ½ cup..................................... 80
All Bran with extra fiber...................... ½ cup..................................... 50
Post Bran Flakes.................................. ¾ cup..................................... 99
Quaker Crunchy Oat Bran.................. ¾ cup..................................... 90
Poached egg....................................... 1............................................. 75
Hard Boiled egg................................. 1............................................. 75
Gazpacho soup.................................. 1 cup...................................... 56
Onion soup........................................ 1 cup...................................... 58
Vegetable soup................................... 1 cup...................................... 72
Chicken noodle soup.......................... 1 cup...................................... 75
Minestrone soup................................. 1 cup...................................... 82
Chicken, rice & vegetable soup.......... 1 cup...................................... 90
Tomato soup....................................... 1 cup...................................... 85
New England Clam Chowder............. 1 cup...................................... 95
Refried Beans..................................... ½ cup..................................... 92
String cheese...................................... 1 ounce.................................. 80

Snacks 100-200 calories
Food/Portion/Size Calories

AdvoCare Chocolate Nougat Snack Bar...1 bar..................................140
AdvoCare Apple Cinnamon Breakfast Bar...1 bar................................200
Cream of Wheat................................. 1 cup .................................... 123
Oatmeal............................................. 1 cup..................................... 145
Corn Flakes with ½ cup 1% milk........ 1 cup..................................... 151
Bran Muffin........................................ 2.5 inch diameter................... 153
Fiber One with ½ cup 1% milk.......... 1 cup..................................... 171
Black Bean Soup................................ 1 cup..................................... 116
Lentil and Ham Soup.......................... 1 cup..................................... 139
Beef Soup........................................... 1 cup..................................... 170
Black Beans........................................ ½ cup.................................... 100
Kidney Beans...................................... ½ cup.................................... 104
Brown Rice......................................... ½ cup.................................... 108
Soy Nuts............................................. 1 ounce................................. 110
Yogurt, nonfat..................................... 8 ounces................................ 120
Trail Mix............................................. 1 ounce................................. 131
Mixed Nuts......................................... ¼ cup.................................... 190
Almonds............................................. 1 ounce................................. 172
Cashews............................................. 1 ounce................................. 164
Peanuts............................................... 1 ounce................................. 165
Cottage Cheese 1%............................ 1 cup..................................... 163
Cottage Cheese 2%............................ ½ cup.................................... 102
Baked Sweet Potato............................ 1 large................................... 162
Kashi GoLean Crunch......................... 1 cup..................................... 170
Multi-Grain Cheerios.......................... 1 cup..................................... 110
Wheat Chex....................................... 1 cup..................................... 180
Walnuts.............................................. 1 ounce................................. 185
Raisin and Nut Trail Mix..................... 1 ounce................................. 130
Trail Mix with Chocolate Chips.......... 1 ounce................................. 137
Cranberry-Nut Trail Mix...................... 1 ounce................................. 120
Pumpkin Seeds................................... 1 ounce................................. 148
Sunflower Seeds................................. 1 cup..................................... 168


Chad Cannon is the owner of Shaping Concepts in Bluffton, SC, and is known as the low country Fat Loss Expert.

Do You Have A Positive Impact?

Take This Test To See If You Have A Positive Impact On Others

Answer the questions below to see if you have a positive impact on others. The more times you answer YES, the more of a positive impact you have on others.


I have helped someone in the last 24 hours
I am an exceptionally courteous person
I like being around positive people
I have praised someone in the last 24 hours
I am more productive when I am around positive people
In the last 24 hours, I have told someone that I care about her/him
I make it a point to become acquainted with people wherever I go
When I receive recognition, it makes me want to give recognition to someone else
In the last week, I have listened to someone talk about his or her goals and ambitions
I make unhappy people laugh
I make it a point to call each of my associates by the name she/he likes to be called
I notice what my colleagues do at a level of excellence
I always smile at the people I meet.
I feel good about giving praise whenever I see good behavior
I have developed a knack for making other people feel good.

Chad Cannon is the owner of Shaping Concepts in Bluffton, SC, and is known as the low country Fat Loss Expert.

The Best Valentines Gift Ever!

Is there such a thing as a great Valentines present that is fitness oriented?

Let me tell you a great present I received 11 years ago from my girlfriend,who is now my wife. I truly knew she was the woman for me when I received her Valentines gift.

I was the typical guy and spent 2 hours buying crap (as she calls it), like candles and heart shaped stuff, and nice smelling this and that. Pretty much a bunch of junk, just like she said.

Well when I opened my Valentines gift from her, I was shoked, but like I said before, I knew it was true love right away.

What did she give me?

A great, well padded, pair of boxing gloves.

She said it was for me to workout with, but to this day she still uses them on me!

Have you ever received a fitness related Valentines gift?


Chad Cannon is the owner of Shaping Concepts in Bluffton, SC, and is the low country Fat Loss Expert. Chad can be reached at chad@shapingconcepts.com

What Should I Eat?

Every meal should contain these three things;

 First you need to eat a PROTEIN source, such as meats and dairy.

 Second, a good source of complex carbohydrates, such as a sweet potato or brown rice.

 Third, a nice big serving of vegetables. A good blend of all the colors of the rainbow.

The protein will fuel the muscle in the body so it can burn more fat. The carbohydrates will be the main source of energy for the body to handle its everyday function and work you put it through day in and day out. The vegetables are the most important source to get all the vitamins and minerals the body needs to sustain life.

I highly recommend meal replacement shakes and bars at least once per day to give the body what it needs that we don’t provide it as we should. The best meal replacement I know of is AdvoCare Meal Replacement Shakes. It’s got a 1:1 ratio of proteins and carbohydrates with the perfect amount of good fat the body needs, and it’s formulated by the best medical scientists in the world.

(Go to www.advocareconcepts.com to get your shakes and bars)


Chad Cannon, owner of Shaping Concepts in Bluffton, SC is the low country Fat Loss Expert, and can be reached at chad@shapingconcepts.com

Five Non-Negotiable Rules With Eating When Trying to Lose Weight

The five biggest nutritional things to concentrate on when trying to lose weight are things that everyone can easily do on a daily basis. Without doing these five non-negotiable things, the results you are looking for might stay hidden for much longer than you want.

1. You Must Eat Every 3 hours

2. You Cannot Miss A Meal

3. Plan Your Meals (all of them) One Day Ahead

4. Drink At Least One Gallon Of Water Each Day

5. Avoid Sugar And Alcohol


Chad Cannon, owner of Shaping Concepts in Bluffton, SC, is the low country's Fat Loss Expert and can be reached at chad@shapingconcepts.com