The World's Healthiest...and Most Delicious Turkey Chili

I'm always looking to invent new recipes that taste incredible and are ridiculously healthy. Last Sunday I was waiting anxiously for the Carolina Panthers game to start (my favorite football team) and I had a spontaneous craving for chili. I didn't want any ordinary chili though...I wanted uber healthy, protein packed chili that delivered a spicy punch. I went to the grocery store, picked up a few ingredients I thought would add robust flavor, and within two hours I had concocted a pot of the most delicious chili I've ever had. Every single ingredient used has numerous health benefits...every one! This chili is loaded with muscle building protein, belly-filling fiber, and disease fighting antioxidants, lowers cholesterol and blood pressure, burns calories through thermogenesis, prevents inflammation, promotes positive heart, digestive, and gastrointestinal health, and even controls blood sugar levels. I really don't understand how something so healthy could taste so incredibly good. Here's how to replicate this hearty, delicious, and nutritious recipe.


What you'll need:

• 2 lbs lean ground turkey (93% lean or more). Ground turkey is an incredible source of protein, iron, vitamin B6 and B12, riboflavin, niacin, selenium (a powerful antioxidant), phosphorus, potassium, and zinc. Swapping out lean turkey for beef cuts out a significant amount of fat, saturated fat, and calories.
• 1 hot green chili pepper. Chili peppers contribute vitamin A and have been shown to fight inflammation, serve as a natural pain reliever, reduce cholesterol and triglyceride levels, clear sinus congestion, boost immune function, and aid in weight loss through themogenesis. Thermogenesis is the process by which your body raises its core temperature, burning both calories and fat. 1 chili pepper also provides 182% of your daily value of vitamin C. 
• 3 tbsp tomato paste
• 1.5 cans canned Tuttorosso crushed tomatoes. Tomatoes contain high levels of vitamin C and and the carotenoid lycopene, a potent antioxidant. Lycopene has been shown to protect against a wide variety of cancers, including colorectal, breast, prostate, endometrial, lung, and prostate. Tomatoes also promote good colon and prostate health.
• 3 cloves garlic. Garlic helps control blood pressure by thinning blood, it raises HDL (good) cholesterol and prevents LDL (bad) cholesterol from building up, and even improves immune function. Pretty potent for a spice.
• 1 sweet white onion. Mainly for flavor, but contributes moderate levels of potassium. 
• 6 leaves fresh basil. Contains high levels of vitamin K and beta-carotene, a powerful antioxidant. Basil has also been shown to have anti-inflammatory properties. 
• 1 can red kidney beans.
• 1 can white cannellini beans. Both types of beans contain extremely high levels of protein and belly-filling, cholesterol lowering fiber (1 cup provides ~46% DV of fiber, that's a ton!). The fiber in beans helps control blood sugar levels from surging after a meal and promotes heart and gastrointestinal health. Beans also provide thiamin for memory, iron, molybdenum, tryptophan, and the antioxidant manganese. 
• Extra virgin olive oil. A study in Greece showed that consuming olive oil daily results in a 47% decrease in the risk of coronary heart disease. 47%! Olive oil is the world's best protector of the heart. Consuming olive oil regularly can significantly lower LDL cholesterol and blood pressure, controls blood sugar levels, improves insulin sensitivity, and even prevents the accumulation of belly fat. It's also loaded with polyphenols (antioxidants). This stuff is liquid gold...start using it as often as possible. 
• 1 cup chili powder. For flavor.
• 3 tbsp cayenne pepper. See chili pepper. Add more cayenne if you want it spicier.  
• 1/2 cup cumin. Cumin provides iron, benefits the digestive system, and even displays anti-carcinogenic properties. 
• Brown rice. Complex carbs and fiber for long lasting energy.

Steps

1. Grab a huge pot and heat it up on the stove over low heat. The heat must be kept low so that nothing burns. The heat should stay on a low setting the entire time. Coat the bottom of the pot with a generous layer of extra virgin olive oil.
2. Mince up the garlic and chop up the onion. Place both into the pot and let them cook in the oil until they turn translucent / begin to turn golden brown. DO NOT burn the garlic, it will ruin the entire recipe. This is a really critical step, but luckily it's the last part that requires any attention. 
3. Once the garlic and onions have begun to brown add the lean ground turkey meat. Stir the turkey around with the olive oil and allow it to cook until it turns brown/dark grey. Once the turkey has turned brown drain any excess oil that's left in the pot, but make sure not to lose any of the garlic or onions.
4. Finely chop up the basil leaves and chili pepper.
5. Add the basil, chili pepper, tomato paste, crushed tomatoes, chili powder, cayenne pepper, and cumin. 
6. Stir all of the ingredients together, cover it with a screen, and let it simmer for 30 minutes. 
7. Begin to cook the brown rice in a rice cooker (if you have one), if not make it over the stove or in the microwave (won't taste as good though).
8. After 30 minutes of simmering add both cans of beans. At this point taste the chili. If you want it spicier add more cayenne pepper and/or chili powder.
9. Let the chili simmer for an additional 25 minutes.
10. Mix with brown rice, or if you don't want the carbs eat it plain.
11. Enjoy!!

Total time: ~ 1 hour 15 minutes

How NOT To Look Like an Idiot at the Gym

You don't want to look like a clown in the gym

I can't even tell you how many idiots I see at the gym each day. Me, as well others who workout regularly, have developed a keen eye for spotting gym "noobs" who have absolutely no idea what they're doing. It's not that I care that people look dumb when working out...I really don't, what bothers me is a) that people are cheating themselves out of a solid workout and b) that they make the gym environment less enjoyable for everyone else. Where do you think all of the stereotypes about regular gym-goers came from? Those jackasses. Abide by the following ten rules of gym etiquette and you'll instantly look more experienced and professional, but most importantly you'll give others the best possible chance to have a kick ass workout.

IDIOT!

1. Get the !@#$ off your cell phone. This is my #1 pet peeve among all else, even more so than the lazy ass people who stand still on the airport moving walkways (they're not rides). The gym is a place to bust-ass and work hard, NOT check your voice mail, text, make calls, or check e-mail. If you're on your phone your work ethic is immediately discredited and you appear as if you really don't give a shit about what you're doing. Exercise with purpose and with intensity...it's the only way you'll achieve your goals. Get rid of all the distractions, your cell phone is a biggy. My only exception to this is the iPhone because of it's iPod functionality.

2. Put back your weights. If you use dumbbells or load a barbell, be courteous and return what you used back to its original spot. I have two major reasons for this. 1) If a barbell is loaded or dumbbells are sitting next to a bench it signals to other lifters that the equipment is still in use. If you leave weights behind it prevents others from using the equipment. 2) Why should someone else have to clean up after your lazy ass? If you use equipment it's NOT the job of other lifters or gym employees to move the weights that you used. It takes unnecessary time and energy to return weights, re-rack your weights after you're done.


3. Don't stand in front of weight racks. If you're using dumbbells use them away from the rack. I can't tell you how frustrating it is when I'm trying to get a set of dumbbells, but some idiot is doing curls right in front of the rack blocking it. It's really not difficult, just move to an open area and move on your way.

4. Stop admiring yourself. Everyone loves looking at themselves...admiring the herculean body they've sculpted, but remember you're in a public place. Staring at yourself, flexing excessively, and pulling up your shirt to show off your abs all fall into the category of being a conceited jackass. You look like an idiot, everyone around you thinks you're an idiot (and I mean everyone), and trust me you don't look good or cool no matter how sexy your body is. Do it in the locker room or in the privacy of your own home.

5. Stop hitting on women. This one's mainly for guys, but a huge no-no is trying to pick up women in the gym. Women at the gym are typically focused on one thing, their workout, and they don't want to be bothered by some meat head throwing around inappropriate remarks. I guarantee you that they'll ignore you or give you a disgusted look, and really what you're doing is throwing off their workout and making yourself look stupid. Respect a woman's space and focus and leave her be. If she asks for help or advice that's one thing, but keep everything appropriate and friendly.

6. Respect people's space when they're working. If someone is in the process of working out, DO NOT talk to them, ask if you can use the equipment next, distract them, or crowd their space (this is assuming they're not standing in front of the weight rack, in that case do what you want). It's beyond disrespectful to interfere with someone when they're smack dab in the middle of a hard ass set, pushing themselves to hit a new max. Wait until they finish their set and then kindly move along with your business.


7. Don't be a hog. Gyms are a public place, nobody owns any of the equipment. Often gyms get really crowded, equipment gets backed up, and people are forced to wait to use what they want. If you know others are waiting, accommodate them by offering to work in with them (switch off), or simply go a little faster. Also, if you're resting in between sets do not sit on the equipment. Get off until your next set so that it gives others a chance to use it. There's no reason you should have to skip an exercise because equipment is occupied. Kindly ask if you can work in and they should more than happily agree to share.


8. Don't be obnoxious. Don't throw weights, grunt, yell, scream, or making stupid noises. You look like an idiot and sound like an idiot. Breathe under control and lower weights slowly. If you have to throw weights down when you're done that means they're way too heavy. 

9. Do some research. One of the things that bothers me most is when people use awful form. So many people flail weights around like floppy fish, throwing their arms everywhere back and forth, thinking that they're actually doing something productive. They're not. Using proper form and doing exercises correctly is so important for getting maximal results and preventing injury. Get your thighs parallel to the ground on squats. Tuck your elbows into your sides during bicep curls and triceps extensions. Don't arch your back during deadlifts. Raise and lower weights in a slow, controlled manner. These are fundamental skills that so many people lack. Do a little research, watch a YouTube video, or ask an experienced friend...it doesn't matter. It takes a little bit of work to vastly improve the quality of your workout. Besides being more effective, you'll automatically look 100x more experienced and proficient.

10. Wipe down. If you sweat all over a bench or machine, wipe it down with some disinfectant. Noone wants your sweat or germs on their clothes.


11. Don't curl in the squat rack. Duh...it's for squatting not curling. Insta-gym noobie move.


Have any other thins that make people look like huge gym idiots? Post a comment and share!

The Amazing Egg Yolk

Are you one of the people that swears by egg whites or avoids eggs altogether? Scared that the yolk is high in cholesterol and bad for your heart? Although this is partially true, by tossing the yolks you're missing out on one of the most nutritious, healthy, and beneficial foods available. What's even more promising is that more and more research is beginning to show that cholesterol from animal sources may no longer be detrimental to cholesterol levels, but in fact may actually help improve blood lipid ratios. Yolks are also jam packed with heart-healthy omega-3 and omega-6 fatty acids which further benefit cholesterol levels.

Besides tasting great, egg yolks are the nutritional heart of the egg. The majority of the vitamins, minerals, and nutrients in eggs are concentrated in the yolk...and there are a lot of them. Under the impression that eggs only contain protein and fat? Think again. The chart below breaks down the varying nutritional contents in the egg yolk and white.

Nutrient	White	Yolk	% Total-Yolk	%Total-White
Vitamin A	0 IU	245 IU	100%	0%
Vitamin E	0 mg	0.684 mg	100%	0%
Vitamin D	0 IU	18.3 IU	100%	0%
Vitamin K	0 IU	.119 IU	100%	0%
DPA (Omega-3)	0 mg	20 mg	100%	0%
AA(Omega-6)	0 mg	75 mg	100%	0%
Lutein and Zeaxanthin (Antioxidants)	0 mcg	166 mcg	100%	0%
Zinc	.01 mg	.4 mg	99.8%	0.02%
Choline	.4 mg	116 mg	99.7%	0.03%
Fat	.05 mg	4.5 g	99%	1%
Vitamin B6	.002 mg	.059 mg	96.7%	3.3%
Folate	1.3 mcg	24.8 mcg	95%	5%
Iron	.4 mg	.03 mg	93.8%	6.2%
Phosphorus	5 mg	66.3 mg	93%	7%
Calcium	2.3 mg	21.9 mg	90.5%	9.5%
Niacin	0.035 mg	.004 mg	89.7%	9.3%
Pantothenic Acid	.1 mg	.5 mg	83.3%	16.7%
Manganese	.004 mg	.009 mg	69.2%	30.8%
Copper	.008 mg	.013 mg	62%	38%
Selenium	6.6 mcg	9.5 mcg	59%	41%
Protein	3.6 g	2.7 g	57%	43%
Riboflavin	.145 mg	.09 mg	48.3%	61.70%
Potassium	53.8 mg	18.5 mg	25.6%	74.4%
Magnesium	3.6 mg	.85 mg	19.2%	80.8%
Sodium	54.8 mg	8.2 mg	13%	87%

Yolks exclusively contain the antioxidant vitamins A and E, as well as two powerful carotenoids lutein and zeaxanthin. These nutrients help fight nasty free radicals which are responsible for causing over 60 health conditions, including cancer and premature aging. Yolks also house all of the omega-3 and omega-6 fatty acid content. 

Additionally, yolks house over 80% of the daily required amounts of zinc, choline, vitamin B6, folate, iron, phosphorus, calcium, niacin, and pantothenic acid. All of these vitamins and minerals are essential to good health and responsible for the proper functioning of the body. Iron, zinc, and calcium deficiencies are highly prevalent worldwide in different populations, simply eating egg yolks could help fix these issues. 

The only nutrients in which the white contributes significantly higher amounts than the yolk are sodium, magnesium, and potassium--electrolytes abundant due to the egg white's high water content. Other than electrolytes, the whites are largely devoid of nutrients.

The bottom line, start adding yolks back to your diet. By skipping the yolk you're cheating yourself out of one of the world's best nutritional powerhouses. 

Why Dieting Sucks, and 18 Tactics to Get Ripped Fast

I absolutely hate diets and I'm pretty sure that the majority of people hate them too. They're evil, miserable, and misleading. What is a diet? It's a temporary, unhealthy, and unsustainable approach to eating. Note the words temporary, unhealthy, and unsustainable. Studies have shown that approximately 80% of dieters regain all of the weight that they've lost within 3-5 years, and nearly 2/3 of those dieters regain MORE weight than they previously lost. 2/3 of those people actually get fatter than they were pre-dieting. Amazing.

Becoming, and most importantly staying, fit, lean, and healthy requires an understanding of good nutritional principles and dietary habits, belief in those principles, and ultimately the adoption of a holistic approach to nutrition that promotes health and the reduction of body fat. Our bodies weren't created to survive on fad diets that ban carbs or fat, require you to live off of grapefruit, or simply only drink liquids. What did carbs or fat ever do to you? Stop dieting and start enhancing your lifestyle. Here are a few nutritional tactics that I live by to keep myself lean, healthy, and happy. I swear, I eat delicious, healthy, food all day long, I'm never hungry, and I still find that I lose weight even when I'm not trying to. Eating like this is a lifestyle, NOT a diet. Act on a few of these principles and you'll be well on your way towards a life of leanness. I promise you, once you get going this might be the easiest journey you've ever gone on.  

The List

1. Know your own body. Everyone has different calorie needs. Height, weight, sex, and body fat % are all factors that determine an individual's caloric needs to gain, lose, or maintain weight. Although calories in vs. calories out isn't the only factor that effects weight fluctuations, it's absolutely vital that you understand your own body's energy (calorie) requirements if you want to be in control of your weight. Go to my post at http://bryanfitlife.blogspot.com/2010/04/how-to-calculate-individualized-calorie.html for a detailed step-by-step explanation of how to determine your own personal calorie needs.

2. Count your calories. This might seem like a pain in the ass, and I'm not going to lie...it totally is. Carry a journal, use an excel spreadsheet, or download an app on your iPhone of Blackberry...whatever works for you and start recording all of the calories you consume throughout each day. At first counting calories can be really difficult and inconvenient. The good news is that it gets exponentially easier as you continue to do it more and more often. You'll begin learn and remember how many calories are in specific foods and ultimately your mind will become an encyclopedia of nutritional knowledge. Mine definitely has, and at this point I can just keep a running tally in my head throughout the day. You'll also start to learn to make healthier food choices that are lower in calories. Act on it. Start doing it. After a month counting calories will be like second nature and you won't even have to think about it. Use http://www.calorieking.com or http://nutritiondata.self.com to look up the calories in specific foods. I use a nutrition scale from http://www.eatsmartproducts.com/products.php.

3. Eat more meals that have less calories. This is probably the single most important and effective dietary tactic anyone can implement. Instead of the traditional 3 huge meals per day with snacks in between, try eating 5, 6, or even 7 smaller meals every 2-3 hours. By doing this you're benefiting your body in a few ways. a) You eliminate all snacking on junk foods b) You'll speed up your metabolism and keep it running, which burns extra calories all day long c) You'll stay full, but not bloated or sluggish d) Eating huge meals promotes fat storage because your body is unable to use all of the energy (calories) that you're feeding it at once. The excess calories that the body can't use circulate through the bloodstream and are eventually stored as fat. By eating smaller meals you feed your body enough calories to fulfill energy needs, but no excess = no body fat storage.

4. Eat breakfast. When you wake up your body is starved for energy and needs food asap. Moreover it's in a catabolic state, or in the process of breaking down muscle. Eat breakfast as soon as you wake up to provide energy to your muscles and brain so that you can be active throughout the day and avoid feeling sluggish. Research has shown that people who eat breakfast tend to eat far fewer calories and are less hungry throughout the day. Breakfast eaters also make healthier food choices.  

5. Eat high levels of protein. Protein helps suppress hunger, slows digestion, and also elicits a thermogenic effect - an effect that boosts metabolism and burns excess calories. Up to 27% of calories derived from protein sources can be burned during digestion. For instance, If you consumed 500 calories of protein 135 of them would be burned during digestion alone. Protein also helps build muscle which creates a toned and lean appearance. 

6. Limit as much sugar as possible. In the grand scheme of things sugar should have been named fat. Sugar is the most important nutrient to watch if you care at all about regulating your body fat. When you consume sugar it enters the bloodstream and spikes insulin levels, which signals the body to store body fat. Secondly, that insulin spike is responsible for increasing hunger levels. Repeatedly spiking insulin levels is also responsible for the development of diabetes. Plain and simple eating sugar will make you fat and will cause you to eat more. It has no nutritional value, cut it all out. 

7. Swap refined carbs for complex carbs. One of the easiest switches you can make is to swap out all simple carbs (i.e. products made with white flour, products high in sugar) for complex carbs (i.e. whole grains, whole wheat, and oat products). Refined carbs have the same negative influence on body fat storage and hunger as in #6. Switch from white bread to wheat bread and you'll see major changes. Complex carbs are also high in fiber which promotes digestive health and plays a major roll in controlling hunger.


8. Add cinnamon. Cinnamon helps control blood sugar levels.

8. Drink coffee, green tea, and ice cold water. Three of the perfect beverages ever created for weight loss. All three have 0 calories. Caffeine, green tea, and very cold water are highly thermogenic substances. They help suppress appetite and burn calories, even though you aren't eating any. You're basically drinking negative calories! 

9. Drink a glass of water before meals. You'll eat less.

10. Eat fruit, don't drink it. Swap out orange juice for a whole orange. Whole fruit has more fiber and pulp which will keep you fuller. 

11. Cut out all liquid calories (except skim milk, protein shakes). Whole food keep you fuller than liquids. Sugary drinks are empty calories that stimulate hunger.

12. Limit alcohol to one drink. Drinking too much alcohol is a surefire way to derail any diet and pack on belly fat. Having a drink or two every once in a while is perfectly healthy, but don't get in  the habit of drinking more than that.

13. Don't eat while you drink. When you drink alcohol your body preferentially burns it over any other calories. What you eat will sit in your body until the alcohol has been digested, which will most likely be stored directly as body fat. Binge drinking and ordering pizza, ice cream, and other fatty snacks is the primary reason for the "freshman fifteen."


14. Eat spicy foods, chili peppers, pepper, etc. Thermogenics, thermogenics, thermogenics. 


15. Eat healthy monounsaturated and polyunsaturated fats only. Fat is a huge misnomer, it doesn't directly cause body fat gain. Fats are vital to our body's functioning and should never be cut out of a diet. In fact, monounsaturated and polyunsaturated fats found in nuts and nut butters, seeds, olive oil, avocados, salmon and other fish, hummus, etc. are extremely heart healthy and are critical to controlling hunger. They also help slow down the digestion of carbs/sugar, which helps avoid body fat storage. Fats get their bad rep because they're higher in calories per gram than both carbs or protein (7 calories per gram in fat, 4 calories per gram in protein and carbs). Be conscious of how much healthy fat you're eating so that you stay within your own caloric goals. Also, avoid all saturated and trans fat...they raise the bad LDL cholesterol and lower the good HDL cholesterol. Eating these types of fat will result in heart disease, atherosclerosis, and heart attack.


16. No eating, other than protein, at least 2.5 hours before bed. When you sleep your metabolism drops significantly, and anything that's still in your stomach will most likely be turned into fat. The one exception is protein, which helps keep your metabolism boosted due to its thermogenic effect. If you consume a protein shake or some other form of protein before you go to sleep you can actually burn more calories than normal and keep yourself out of a catabolic state. 

17. Flavor with spices not sauces. Spices and rubs pack a ton of flavor without the calories of sauces like mayo or BBQ sauce. 

18. Don't drink diet soda or overuse artifical sweeteners. From my own experience, I lost 15 pounds when I stopped drinking diet soda alone. Artificial sweeteners stimulate hunger and can create a sweet tooth, which can cause people to overindulge in other foods. They're also linked to numerous health conditions, including diabetes. If you're curious check out http://www.webmd.com/diet/news/20040630/artificial-sweeteners-damage-diet-efforts. Although the majority of evidence against artificial sweeteners is anecdotal and shown in animals, I would stay away from the stuff as much as possible. Ingesting chemicals is never a good thing. If you need to use a sweetener choose Stevia, a natural artificial sweetener.

The DiSanto Spartacus Ab Challenge

Dun... dun ta dun...dun dun dun dun...dun! Here comes the hardest thing since the 300 workout, and I'm not talking about massive rocks or bamboo. It's the DiSanto Spartacus Ab Challenge. It's coming for you...can you handle it?

The DiSanto Spartacus Ab Challenge is something I've been developing for about a month or so and finally it's ready for the world to embrace. It's designed to be intense, grueling, painful, and most of all REALLY FREAKING HARD! This challenge is only for the ab-adept...people with abs capable of eating small animals...and those who believe their abs are beastly enough to make it onto the list of the elite. It WILL dominate the weak. So far I'm the only one on it...it's lonely over here. Come join me, but proceed with caution.

I'm going to dedicate a tab on the title bar to those who've completed the challenge. Be honest, but if you're able to complete it shoot a message my way about your experience and I'll add you to the list. If you wanna be really cool, take a video of yourself in action. If you're able to beat it and actually send me a video proving it, I'll even write up a quick post praising your super-human abdominals.

The Rules: There aren't many.

1. Rest 30 seconds maximum between each set
2. You MUST complete the exercises in the correct order.
3. You MUST complete every required rep, set, and second for each exercise.
4. You MUST use perfect, deliberate form.
5. You MUST use the required amount of weight for the exercises that require weights.

The Challenge

Exercise	Sets	Reps/Time
Hanging leg raises (Ab straps or captains chair)	2	12
Weighted decline sit-ups (weight plate on chest, 10 lb guys/5 lb girls)	1	20
Bicycle crunches	1	45 seconds
Weighted windshield wipers (barbell or dumbells, 90 lbs total guys/40 lbs total girls)	1	15
Renegade rows (25 lb dumbbells guys/10 lb dumbbells girls)	1	30
Split-leg toe touches	1	15 per toe
One arm planks	1 per arm	30 seconds
Side scissor planks	1 per side	25 seconds
Sprinters	1	15 seconds

Hanging Leg Raises: Keep your legs straight, do not bend your knees very much. Legs must come up at least parallel to the floor (you don't need to go higher). The girl in the YouTube video below uses a pull up bar. Feel free to do it the same way, otherwise you can use ab straps or a captain's chair.

http://www.youtube.com/watch?v=LCr9nlgMeXo&feature=related

Weighted Decline Sit-Ups: Hold a weight plate or dumbbell on your chest. Ascend and descend slowly and under control, squeeze your abs at the top.

http://www.youtube.com/watch?v=ZofTk8OuTKE

Bicycle Crunches: Touch your elbows to your knees. Feel free to go faster than the girl in the video, but make sure you're getting those touches in.

http://www.youtube.com/watch?v=vPKXFarXbys

Weighted Windshield Wipers: Perform this correctly by using form that's a combination of video 1 and 2. 

1. Perform the motion like the guy in video 1, except I want you touching your feet to the floor on both sides and adding a leg lift in the middle. Go all the way left and touch > go all the way right and touch > do a leg lift from the middle. That's 1 rep. 

2. Watch the guy in video 2. Hold a barbell or 2 dumbbells in your hand while you perform the motion in step 1. 

1. http://www.youtube.com/watch?v=A6TM2vL1w04

2. http://www.youtube.com/watch?v=EEMY1SS6czw

Renegade Rows: Tighten your core, bring your triceps up to the side of your torso.

http://www.youtube.com/watch?v=5fgUXmmtEXs

Split-Leg Toe Touches: Touch your toes during every rep. Try not to throw yourself forward and use too much momentum.

http://www.youtube.com/watch?v=V98EB_klew0

One Arm Plank: I couldn't find an exact video but the one below is close enough. Raise one arm and hold it up for the duration (don't briefly raise it off the floor like he does). Keep your back perfectly straight.

http://www.youtube.com/watch?v=B_pk0vEOIFY

Side Scissor Plank: Same form as the guy in the video, except I want you to hold your leg at the top of the movement (don't move it up and down). You should look like an open pair of scissors. Keep your top leg as far up as possible, at least higher than your torso.

http://www.youtube.com/watch?v=wzlJq5WYGis

Sprinters: Get your chest all the way up, elbows should go past the knee.

http://www.youtube.com/watch?v=DGqgy-Dhluk&feature=related 

That's everything. Best of luck, you'll need it. If you try it and can't even come close to finishing it don't be discouraged. Make it a goal to build up strength so that you can eventually complete it. More than anything this is a kick-ass ab workout that really works every part of your abs from a variety of angles. Keep at it and you'll eventually get it done.