Back Extension (Lower Back)
Seat B & 1
A: Sit and bend forward,
holding Handles with bent
arms, palms facing inwards or
downwards.
B: Lean back with bent arms,
keeping back straight and
aligned with neck and return.
1 orange
1 cup sugar
1 cup red wine
1 cup water
1 cinnamon stick
8 Ripe Pears
1 Wash the orange and thinly pare away the rind with a potato peeler. Shred the rind finely and put into a deep, flame-proof
casserole. Add the sugar, wine and water and heat gently, stirring until sugar dissolved. Add the cinnamon stick and boil
for 2 minutes. Remove from the heat.
2 Peel the pears, leaving the stalks on, and stand them in the red wine syrup. Cover the dish with a large piece of foil,
pushing the stalks through the foil to hold the pears upright.
3 Place the casserole dish in the center of Flavorwave oven and bake at 350°F for about 25 minutes, until the pears are
lender. Remove from syrup and arrange in a serving dish.
4 Boil the syrup rapidly until reduced by half. Remove the cinnamon stick and spoon the sauce over the pears. Leave to
cool, then chill for 2 – 3 hours, basting the syrup over the pears occasionally.
5 Serve with whipped cream and ladyfinger’s.
Servings: 8
Degree of Difficulty: Easy
Oven Temperature: 375°F
Cooking Times
Total Time: I hour and 15 minutes
Nutrition Facts
Serving size: 1/8 of a recipe (8.1 ounces).
Percent daily values based on the Reference Daily Intake
(ROl) for a 2000 calorie diet.
Nutrition infonnation calculated from recipe ingredients.
Author: Chef Claude
1. THINK LEAN: That’s right. Fat loss and overall health begin inside your mind. What and how you think about yourself, and how you think about food and exercise, often makes a profound difference between a person who is healthy and lean and one who is unhealthy and overweight. When you see a donut do you think you’ll be depriving yourself if you don’t eat it, or do you spontaneously chow it down, oblivious of the consequences? Lean and healthy people are conditioned to think and react in ways that only make contributions to their health, now and well into the future.
2. HEADS UP: I suggest that many fitness enthusiasts, especially during fat-burning sessions, wear a hat when exercising, like a baseball cap or knitted cap. Since numerous thermography, or body heat tests, have proven that heat rises through the top of our heads, especially during exercise, it’s important to contain that heat so you can contain that heat around your body and perspire more. An increase in body temperature (heat) and perspiration will help to accelerate your fat reduction process, while excess fluids will be strained from underneath the skin. As a precaution, if you start to feel over-heated, remove the hat and/or cease your activity and drink some cool-to-cold fluids.
3. COFFEE STACK: If you drink coffee, I suggest that you avoid fat-laden creams and any kind of synthetic sugars or syrups. Try to sweeten your coffee with cinnamon and a tiny amount of Stevia; these serve as sweeteners and nutritional boosters. Also, try to consume an 81-grain aspirin along with 1/4 or 1/2 fresh grapefruit in conjunction with your coffee. This will stimulate thermogenisis, or an increase in body temperature. Always drink your coffee about 20-30 minutes prior to an exercise session to assure that “kick”. [Please check with your physician on this suggestion.]
4. YOU KNEAD YOURSELF: Grab, squeeze and pinch your fat. Yes, actually grab your fat anywhere you wish, or everywhere, and squeeze it, pinch it, knead it as vigorously as you can tolerate. While you’re kneading your fat pretend like you’re trying to break up the fat globules that reside underneath your skin. By doing this, I believe you can start the catabolic, or breakdown, process of cellulite by manually breaking it apart and accelerating the burning process. Of course, this is effective when used in conjunction with a high-level muscle-shaping fat-burning system and eating plan—like with the AB-DOer Twist System™. Be careful that you don’t hurt yourself as getting pinched does not feel that good, even if you’re doing it to yourself.
5. EXERCISE HUNGRY: Do not eat before you exercise. If you exercise in the morning then do so on an empty stomach. Exercising hungry allows your blood sugar levels to be lower than normal so your body is forced to access, then burn, stored fat much sooner in your workout. [Caution: Most people who exercise on an empty stomach may experience light headedness or dizziness. In these cases please consume something to prevent this from happening.]
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DISCLAIMER: The information contained in this presentation is not intended to diagnose, treat, cure, or prevent any disease, condition or illness, and should not be construed as medical advise. If you have any concerns or questions about your health or sexuality, please visit a qualified licensed professional. No copying, transferring or any duplication, in part or in whole, is permissible unless agreed to in writing by this programs author. Penalties for such violations will be enforced to the fullest extent of the law. You agree that any correspondences via phone, email or otherwise, between yourself and the sender of this presentation can be recorded and used, in part or in entirety, for any and all purposes and through mediums that may include, but are not limited to, video, audio, newsletters, website, telecasts, and others now known and developed in the future. Abdo, All Rights Reserved, Abdo © 1/2010
Many more FREE recipes here: http://www.flavorwavecooking.com/recipes/main-dish/
FlavorWave Oven Turbo – Beef and Mushroom Stuffed Tomatoes – by Chef Claude
6 large tomatoes
6 tbsp dry white wine
1 onion
1 pinch Salt to taste
2 tbsp unsalted butter
1 pinch pepper to taste
1 Ib lean ground beef
1/4 cup bread crumbs
1/4 lb mushrooms
lemon wedges for garnish
1 tbsp fresh parsley, chopped
1 Halve the tomatoes and scoop out the flesh. Chop the flesh with the Flavorwave Turbo Stick hand-held blender. Peel and
chop the onion.
2 Melt the butter in a non-stick skillet and fry the onion until transparent. Add the beef and fry for 5 minutes.
3 Chop the mushrooms with the Turbo Stick and add to the skillet with the parsley, chopped tomato flesh, wine and
seasoning. Cover and cook for 10 minutes.
4 Stir in the bread crumbs. Spoon mixture into the tomato halves. Arrange in the Flavorwave optional ‘Quick Skillet’ rack
and bake at 375°F for 25 – 30 minutes until the tops are brown crisp. Garnish with lemon wedges and serve with mashed
potatoes.
Servings: 6
Oven Temperature: 375°F
Cooking Times
Preparation Time: 15 minutes
Cooking Time: 45 minutes
Total Time: I hour
Nutrition Facts
Serving size: 116 of a recipe (11.5 ounces).
Percent daily values based on the Reference Daily Intake
(ROl) for a 2000 calorie diet.
Nutrition information calculated from recipe ingredients.
Author: Chef Claude
Abdominal Crunch (Abdominals)
Seat C & 4
A: Hold Handles next to chest,
palms facing inwards.
B: Crunch chest forward
without moving lower back
away from Seat, keeping
hands next to chest and head
aligned with spine and return.
Seat C & 4 or B & 5
A: Sit and hold Handles next to
chest palms facing downwards.
B: Push out away from chest
to head height and return.
To get in great shape you have to do muscle toning and aerobic activity. With the AB DOER TWIST™ you do muscle toning and aerobic training at the same time – and from, a seated position,
In just minutes a day, you'll experience a fun and exhilarating total-body workout. the core support column and contoured arm bars support you in the perfect position to achieve maximum results. Only the AB-DOer®'s patented torsion-flex technology fires up muscles that other exercises simply can't reach– your lower abs, upper abs, obliques, even your back.
You're aligned, you're stable, and you're being supported. This lets you use your muscles much more effectively, with less stress and less strain – plus the foam roller gives you a revitalizing, therapeutic massage every time.
Almost every motion you perform on the AB-DOer Twist you’ll notice a wonderful massaging effect with the massage roller that rubs your upper back muscles. There are plenty of motions that are designed merely for this benefit, back rubbing. One technique is to lean rearward then rock slowly from side-to-side. You can also lean rearward then stagger the rocking action from that rear lean position intentionally pressing the soft foam roller into your back – this feels so good. To triple the benefits, simply affix the Tri-Roller and enjoy a complete back rub!
Seat B & 1; Attach Foot Plate
A: Stand on Foot Plate with
knees slightly bent and hold
Handles at waist level with
arms slightly bent.
B: Bend knees, keeping back
straight and return.
Seat B & 1
A: Sit and hold Handles, palms
facing inwards with arms
slightly bent.
B: Pull outwards to shoulder
height and return.
many exercises more here:http://www.totalflexhomegym.com/blog/
What I like 