Healthy Frozen Yogurt Sugar-Free Fat-Free Recipe

Total Calories: 167      Protein 12g | Carbs 27.4g | Fat 1.2g

I love frozen yogurt. The ones commercially available are loaded with sugar, additives and flavourings. What if you can make it yourself easily at home?


Q:Why makes this version much lower in calories?


A: We are not using any sugars and no fillers whatsoever. 


Perfect if you have a sweet tooth and you're trying to cut down on sugar and sweets to meet your fitness goals. Also the yogurt is well known according to research to help shed belly fat. 


It's very simple and quick to prepare. Let's go!


 Ingredients                                                                            

• 300 grams of fat-free Lebanese yogurt (Plain Laban)
• 4 heaping tbsp of splenda granulated sweetener - 10 grams (can use more/less depending on your palate)
• 1 tsp of vanilla extract
• 100 grams of strawberries cut into pieces (optional)
• 10 hazelnuts (optional)
• 1 tbsp of raisins or goji berries (optional)

 Directions                                                                              

1. Spoon the laban into a bowl 
2. Place in the freezer. Then every 15 minutes take out and mix with a spoon. We will repeat this process 4 to 5 times over the course of of 1:15-1:30 hours in order to keep the mixture in a creamy frozen consistency. We don't want ice to form. 
3. Once frozen, remove from the freezer and mix sweetener and vanilla extract in with a spoon.
4. Top with sliced strawberries, hazelnuts and berries (optional)
5. ¡Buen Provecho! Enjoy!

Note:

The Laban commercially available in Lebanon contains a lot of water, so don't expect the frozen yogurt to turn out like absolute cream. However, a hack would be to blend the mixture with a frozen banana towards the end, and that should make it creamier if you prefer. Also, if there are any ice lumps, use a hand-held mixer to make the frozen yogurt somewhat creamier.

More Pictures:

The yogurt and granulated sweetener I used for this recipe

The Best Personal Fitness Trainer in Beirut, Lebanon (Part 2)

Let me ask you: If a client comes and they’re tired, anxious and depressed. They have been eating junk and haven’t slept well the night before, should I train them the exact way I planned to before? 

The answer is no!

To put the answer in perspective, trainers really need to understand that personal training deals primarily with ‘people’ first then ‘training’ second. A personal trainer cannot deliver high value to clients each and every time if they don't consider all of their clients' systems... it's not only about muscles! All of the systems in the body are inter-connected during personal training; therefore, yes, personal training is ‘holistic’ in nature. A trainer needs to be aware of those factors: That’s what separates a great trainer from an average one.

Let’s talk a little Science

Humans have several systems that work together. They are:

The musculoskeletal system – our bones and muscles

The limbic system – the brain and our nervous system

The endocrine system – our hormones, gut and digestion tract

One might think that these systems are separate, but they’re all closely related. All of these systems communicate as one; they make up the entire control and response mechanism in the human organism.

As such, if you place a stress on one system, stress will be translated into another system. An example: If I yelled at you (stressed your limbic system), your muscles would tighten up. Another example is if you had just broken your leg and you’re in shock, you’d be anxious and fearful (both limbic system), and obviously you won’t be feeling like eating (endocrine response).

So, all of these systems interact. A stressor in one system has an influence on another system. Exercise is a kind of ‘stressor’ that improves many systems in the body at the same time. For example, how many times have you felt so well after exercising? Not only that, but research shows that alertness and mental performance improve with exercise.

Re-imagining physical training

Any ‘trainer’ can pass dumbbells around. A good personal trainer is much more. 

A good personal trainer is part communicator, part psychologist, part physiotherapist, part researcher, part motivator who makes clients emotionally commit to achieve results; who provides space for clients to share their limbic stress through communication; a personal trainer discusses and improves the nutritional behaviors of his/her clients, and provides a joyful experience of training. 

 A personal trainer re-imagines the session to make it an amazing experience for their client each and every time. 

If any trainer wants to be significant and have a purpose in their career – they should stop thinking about the monetary aspect of the fitness industry and figure out how to make people’s lives better. All of those who succeeded for real were problem solvers; they figured out ways to improve the lives of others. It is contagious and their own life will be better in return!


Also check part 1 of the article: hiring a personal trainer in Beirut

Bodybuilding Secrets: Blueprint of a Natural Ripped Physique

How can you build a beautiful ripped body without the use of any drugs whatsoever, when others are failing and resorting to harmful and toxic anabolic steroids?

The answer requires a deep understanding of the biomechanics of the body, a bit of chemistry, fitness nutrition, proper supplementation, workout-techniques and it all requires discipline. I have built my body on the foundational integrity of health and strength so for me not only would it be an oxymoron to consume drugs and other toxic substances, but also hypocritical.

There is a reason I was able to sculpt a strong and ripped physique without the use of any drugs whatsoever.

There is a reason I can do that while staying natural, like life itself.

There is a reason I eat 7 to 8 times a day while staying lean at 5 to 6 percent body fat almost year-round.

There is a reason I can put on quality lean muscle while staying a fat-burning machine at the same time.

There is a reason I take 6 grams of fish oil a day.

There is a reason I have been taking a high quality multi-vitamin for years.

There is a reason I train legs with high volume twice a week.

There is a reason that even with my knee injury, I didn’t stop going to the gym a single day.

There is a reason that whenever I travel, I book an apartment with cooking facilities.

There is a reason that even when I’m on a different continent, I still get my training done.

There is a reason that whenever I eat out, I ask to customize the dishes at the restaurant to my liking and body needs. I pay the money; I decide what I want to eat.

There is a reason that I employ advanced training techniques such as drop-sets, supersets, rest-pause, 1-10, and extended sets in my training.

There is a reason that my rest periods in the gym are timed to scientific precision.

There is a reason I always stretch before and after my training using SMR (Self-myofascial release) foam-roller.

There is a reason I train with high volume, up to 50 repetitions and next day do completely the opposite.

There is a reason I utilize periodization in my training and make strength gains, size gains, and lose fat at the same time.

There is a reason I don't allocate time to chit-chat in the gym when I'm training.

There is a reason I always take a whey protein shake 30 minutes before training.

There is a reason I consume a low-glycemic piece of fruit with it.

There is a reason I consume 30 grams of fast-digesting carbs like Skittles, dates or white potatoes immediately after training.

There is a reason I always eat a meal that includes carbs after training, even if it’s midnight.

There is a reason I add exactly 5 grams of branched amino acids to my post-workout shake.

There is a reason I have a cup of black coffee 15 minutes before workout.

There is a reason I am able to help my clients achieve mind-blowing results in just a few months, while some of them had been going to the gym for years without any results. 

Don't take my word for it! Check what Mouhammed Soueiddeine said: Three weeks with Djoe is equal to three years on my own!

Check some of the success stories. Testimonial videos are coming soon!

However, the main reason why I can build a great physique all naturally, without the use of any drugs whatsoever, while many others fail lies in the understanding of science, chemistry, nutrition, bio-mechanics, years of experience, research, anatomy, discipline and passion.

The Benefits of an Early Morning Workout

It's a beautiful slightly gloomy rainy autumn day.. Staying in bed might sound tempting, snuggled in the warmth of your mattress, however, a morning workout might just be the little change you need that will make a world of difference. Read on for the details.

1.     Mental Clarity:

 Even if you look like a zombie after you go out of bed, once you awaken your senses and start to exercise, you're going to have great mental clarity and focus, which will pump you up for an awesome

and effective workout session much better than one you would have after you're tired and drained of work in the evening.

2.     Equipment:

Since most people train after their work, you'll have plenty of equipment and the gym would be nearly entirely yours for the conquering which means you can do much more in less time as you wont have to wait for your turn to use the equipment.

My invigorating training session at 9 in the morning after already giving two private training sessions and two online consultations. Early workouts ---> more time, more productivity

3.     Metabolism Boost:

According to research, high-intensity morning training sessions keep your energy levels high and metabolism boosted for the rest of the day.

4.     Increased Productivity:

Pumped metabolism and the resulting increased energy levels will also lead to increased productivity at work, guaranteed! Where most people would be tired and grumpy at the office, you'll walk in there with the invisible shiny armor and be full of life, full of creativity and fresh ideas, getting more work done.

5.     Time For Other Activities:

 Since you have a life, you'll get to spend more time doing other things in the afternoon like reading a book or catching up with your loved ones after work instead of working out.