Two Ultimate Fat Burning Workouts! Trim Your Waistline Today!

Below are two awesome fat burning workouts that involve NO EQUIPMENT. Just your own body weight and 30 minutes. You will burn more fat than you ever imagined!

Fat Burning Workout #1

30 Jumping Jacks;
Run (or walk) up/down stairs 3 times;
15 Tricep Dips on bench, chair, or curb;
10 each leg step ups just below knee hight;
15 incline push-ups on bench, back of couch, or counter top.
Complete as many rounds as possible in 30 minutes today.
On Thursday try to complete more rounds than today.
On Saturday complete more rounds than Wednesday.

Fat Burning Workout #2

Jumping jacks for 30 seconds
push ups for 30 seconds,
squats for 30 seconds,
wide push-ups for 30 seconds,
squats jumps for 30 seconds,
staggered push-ups for 30 seconds,
burpees for 30 seconds,
rest for 2 minutes,
repeat again for a total of 5 rounds.

These are major FAT BURNING workouts that will shred inches from all over your body, like crazy!


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

Jillian Michaels On Carbs

I wanted to share this Jillian Michaels Video with you on what she thinks about "carbs". I'm always telling people that you need carbs in your eating plan. See what the "Biggest Loser" weight loss guru has to say about it.




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

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

Thanksgiving Day Workout - Done With Only 3 Exercises!

3500 Calories

Do you know how many calories you need to burn in order to lose just one pound?

Most people actually know this answer, but don't really know what that means.

The answer, in case you don't know, is 3500 calories. You need to burn off 3500 calories in order to lose one pound of fat.

Here's another question for you...

How many calories, on average, do you burn on a treadmill going one mile?

Answer: About 100

What does this mean exactly?

This means that to lose one pound of fat, by walking or running, you will need to go a distance of 35 miles.

My personal goal is to lose about 1000 calories every time I workout. I do this in a combination cardiovascular/resistance type workout. An example would be walk/run for 30 minutes, then move onto an total body resistance workout that incorporates fast cardio segments such as jumping rope, or step ups, or jumping jax. That's just me. You don't have to do that type of workout, but that's what I enjoy. It makes me feel good.

So, if I'm getting 3 workouts like I just described each week that burns about 1000 calories each, plus 2 more cardiovascular workouts each week that burns between 500 and 1000 calories each, this means I'm burning about 4000-5000 calories each week just during my exercises. Now I'm also eating about 2000-3000 calories each day so I can sustain that workout level. By doing this, my metabolism is running at a higher, more sufficient rate, therefore burning even more calories while at rest when I'm not working out, even while I sleep.

my goal is to get at least 3500 calories burned each week during exercise. Remember 3500 calories burned equals the loss of one pound of fat. This is why I stay lean and toned.

I know that 3500 calories burned in one week sounds like a whole lot, especially when you only burn 100 calories by walking one mile. It really is easy and once you get into a workout pattern that works for you, you will start seeing the results.

I have an online Meal Planning System that anyone can use that can help you with your calorie intake at http://www.blufftonpersonaltraining.com/ultimate_meal_planning.htm.

Now you know one BIG reason why cardiovascular training is so important when it comes to losing weight. So go hit the treadmill right now!

Fat People Allow Failures of The Past To Hold Them Back!

Believe that it is very possible to use past failures to succeed in the future! Is this something you believe?

You see most fat people allow past failures to hold them back from future endeavors, whereas fit people use their past failures to push forward to a better life.

You cannot and should not assume that that the future will be the same as what happened in the past. The future has not happened yet! You control and make a decision towards everything that happens next. Nothing that has happened yesterday should happen again. Instead, use what happened yesterday to springboard you to a different and better future.

Everyone fails sometime or another.

In fact the most very successful people have failed more often than those not so successful. The only difference is the very successful people learned from their failures and changed to improve on them.

Most people see failure as proof that they are not good enough, educated enough, even smart enough to achieve greatness. Only a few "world-class thinkers" use past failures as learning experiences to start over at a higher level. Nothing is different with the failures. A failure is a failure! The difference is in the thinking after the failure.

This is what we call "Mental Toughness"!

So decide right now to let go of all your fear of failing, whatever it may be and carry on or move forward thinking like a champion.

It is completely up to you.

To experience what world class thinking is all about just for one day, act like it is impossible to fail all day long.

You just might like the way it feels and continue on with that everyday.

Chad Cannon is a speaker, author, fat loss expert, and owner of Shaping Concepts Fitness Studios of Bluffton/Hilton Head, SC.

I'll Start Tomorrow

"I'll start over on Monday"


Is this you?

Are you one of those people that have used this action step over and over again that never has action to it?

Wake up and realize that your Monday is never going to come. There is no waiting. TODAY is the day to start the first day of the rest of your life to better health and fitness.



Ask youreslf "When am I going to stop starting over?" It's not like your cholesterol started over. Your diebetes didn't start over. Your high blood pressure didn't start over. What makes starting over every time better? What makes tomorrow better than today to get fit?

The fact is, if you continue starting over every time life gets in the way, you WILL eventually die fat!

Starting over is an endless loop that keeps people fat foever.

Whatever you are planning to improve your health and fitness, stop planning and go do it! TODAY!

Chad Cannon is a speaker, author, fat loss expert, and owner of Shaping Concepts Fitness Studios of Bluffton/Hilton Head, SC.

Losing Weight With Carbohydrates

To LOSE WEIGHT you must reduce carbohydrates! UNFORTUNATELY this is what people all over our great nation believe is to be true, but are VERY WRONG! Most people cut down on bread, cereals, and sugars, etc.

Many of these are very important energy sources which your body consistantly needs. Plus, if you cut down on carbohydrates, which by the way is cutting calories (not a good thing when trying to lose weight!) you will lose weight, but you will also be shrinking yourself. This is because tissue won't be replaced and repaired the way it should. ONLY when the body has enough carbohydrates will it allow protein to build new tissue. When reducung the amount of carbohydrates, protein is used to provide energy which in tern leads to tissue losing the ability to repair and rebuild.

Foods that contain larger amounts of refines sugars and starches (bad carbohydrates) promote a sudden rise in blood sugar levels, providing an immediate source of energy that is spiked by insulin and is rapidly followed by low blood sugar levels. This can cause more craving of more bad sugars, fatigue, dizziness, nervousness, and even headaches. In this ongoing process the body surpresses other nutrients that are very essential to everyday living, which results in becoming obese. Most diets are high in refined sugars (bad carbohydrates) and low in vitamins and minerals.

Most carbohydrates with white flour, white sugar and polished rice are lacking the essential Vitamin B you get from good carbohydrates, which comes directly from the sun.

Eat carbohydrates for more energy, resulting in a higher metabolism, but only the good carbohydrates!

Chad Cannon is a speaker, author, fat loss expert, and owner of Shaping Concepts Fitness Studios of Bluffton/Hilton Head, SC.

Fat People Hang Out With Other Fat People. Fit People Hang Out With Other Fit People. MAKE SENSE?

In your "inner circle" of friends, how many of them are fat and how many are fit?

I've always been taught to hang out with people that I want to be like. Rich people hang out with other rich people. Great business owners hang out with other great business owners, great athletes hang out with other great athletes, happy people hang out with other happy people. And guess what? Fat people usually have fat friends that are just as unhappy as they are.

Try to build good relationships with fit people who will have a positive impact on your life, your thinking, everything you do. Don't cut out the others, but start spending less time with them and much more time with fit people.

Who's in your inner circle?

Chad Cannon is a speaker, author, fat loss expert, and owner of Shaping Concepts Fitness Studios of Bluffton/Hilton Head, SC.

How Digestion Effects The Metabolism

The metabolic process is different for all individuals. It all starts with Digestion. Digestion starts directly in the mouth where food first touches the body. Digestion then moves from the mouth to the esophagus, stomach, small intestine, and the large intestine. This is where the mechanical and chemical phases of the metabolic process happen. Most people think that metabolism is determined just from what they eat and how much they exercise. While those two are very relative in helping the metabolism, digestion is a big determinent factor in your metabolism. If your digestion is not running smoothly, your metabolism might be slower than you think.

Your body is about 55% water, 20% protein, 15% fat, 9% minerals, and 1% carbohydrates and vitamins. These basic blocks must be replaced on a consistant basis through the foods we eat. However, each individual will have different proportions of each component.

Some foods are used as fuel and are burned right away for fast energy. Other foods become building blocks of tissue and fluids.

Chad Cannon is a speaker, author, fat loss expert, and owner of Shaping Concepts Fitness Studios of Bluffton/Hilton Head, SC.

Being Over-Fat - Not Over-Weight

So many health problems can arrise from having excess body-fat. A few to name that you may have are Hypertension, which increases the risk of Stroke. Being over-fat can also increase the percentages of having Disbetes, which can bring on other illnesses. Heart Disease majorly increases with having too much body-fat, which makes a much higher percentage of Atherosclerosis. Also associated with high body-fat are Abdominal Hernias, Varicose Veins, Gout, Cancers, Respiratory Problems, Arthritis, Complications during Pregnancy, Labor and other forms of Surgery. Wait, that's not all. Being over-fat can also lead to a High Accident Rate and even Flat Feet.

Chad Cannon is a fitness professional, certified trainer, author, motivational speaker, and fat loss expert. He owns Shaping Concepts Fitness Studio in Hilton Head, SC.

The Fit Games - Part 3

The Fit Games - Part 2

The Fit Games - Part 1

How Long Have You Tried To Lose Weight?

If you have quit in any weight loss program before then you must listen to what I have to say in this video!!!

In-Home Cardio Workout - Who needs a $1500 Treadmill?

In-Home Total Body Workout

A Possibility Starts Here

Below I have made a story through 6 different videos starting with "For all of us, a dream can come true". I put together this story because there are so many people out there, possibly you, that want to lose weight, but just don't have the motivation to do it, or depression has kicked in so much that it's just hard to even get started. It all comes down to having a dream and making a simple decision to either go for it, or not. It's easy for me to put into words I know, but not easy to do. But it is easy to make that decision. And that is everything that you will ever need!

Watch the six videos below in order from "For all of us, a dream can come true" up.

Maybe, just maybe it might start a fire under you enough for you to make that decision.

The Power Of The Dream

600 children saw the power of the dream in these few minutes. Just look in their eyes and you'll see it too. It all started with a dream!

Reach As Far As You Can!

Put it all on the line. Reach higher, reach stronger! The more you believe, the more the dream will be yours!

Your Time Is Now

This IS your time! There is no better time than now! So go get it! No one can stop you!

It's Okay To Be Scared

Watch the eyes of the girls during the first 30 seconds. You think they aren't scared? You bet they are! But they each have a dream, they each chose to make a change, and now have the chance to acheive that dream. Of course they are scared, JUST LIKE YOU ARE, scared to fail in that dream. These girls made a simple decision to take that risk. Better to try and fail then to not try at all!

A Dream is Followed by Change

After a dream, we then choose to change!

For all of us, a dream CAN come true!

It all starts with a dream!

Empowering Inspiring video message