Archives for February 2013

Peter’s Fit Labs Vlog: Protein & Milk

vlog cirque

Peter’s Fit Labs Vlog Ep. 4:  Protein & Milk

Be sure to check out all of the cool articles, websites and the new recipe this week in the description below the YouTube video!  Comment! Like! SUBSCRIBE!

Thanks guys!

ROTW: Flourless Chocolate Cake



6 tablespoons unsalted butter, plus more for pan
8 ounces bittersweet or semisweet chocolate, finely chopped 6 large eggs, separated
1/2 cup granulated sugar
Confectioners’ sugar, for dusting


. Preheat the oven to 275 degrees with the rack in the center.  Butter the bottom and sides of a 9-inch spring form pan (cheesecake pan for all you non culinarians). Set aside.

. Place butter and chocolate in a large heat proof bowl and microwave in 30- second increments, stirring each time, until completely melted. Let cool slightly. Whisk in egg yolks.

. In a large bowl, beat egg whites until soft peaks form.  Gradually add granulated sugar, and continue beating until stiff peaks form. Whisk 1/4 of the egg whites into the chocolate mixture; then gently fold in remaining egg whites.

Pour batter into the prepared pan, and smooth the top with a rubber spatula. Bake until the cake pulls away from the sides of the pan and is set in the center, 45 to 50 minutes. Cool completely on a wire rack; remove form from pan. Serve at room temperature, dusted with confectioners’ sugar.


This will be a “flat” dessert, by appearance – however, I can assure you that it will satisfy the sweet tooth, without the guilt…

Curried Coconut Lamb & Potato Stew

lamb curry
Thanks to our good friend and Master Chef, Anthony Ciampa, we have this delicious stew, jam packed with flavor. This one is a little more complicated, but get ready to invite some friends over for dinner because this one is definitely one to show off with!

Curried Coconut Lamb & Potato Stew

2 T Ghee (clarified butter)
1 lb. lamb stew meat, cut into 1inch pieces
2 onions, sliced
1 T fresh ginger, grated with a micro plane
1 jalapeno, seeded & sliced
thin (leave seeds for more heat)
3 cloves garlic, grated with a micro plane
6 bay leaves
4 green cardamom pods
1 tsp. ground fennel
1 ½ tsp. brown mustard seeds
1 tsp. cumin
1 tsp. red chili powder
1 tsp. ground coriander
½ tsp. turmeric
1 small (15oz) can fire-roasted diced tomatoes
1 small (15oz) can coconut milk
1-cup Yukon gold potatoes
(peeled & cut into 1inch pieces)
2 tsp. kosher salt
1 tsp. garam masala
1 T rice wine vinegar
2 T cilantro leaves (chop at the last minute and fold into the stew at the end)
Heat a large pot over medium heat. Add the ghee, and when the ghee is hot, gently drop about half of the lamb pieces into the pot in one layer and brown on each side. Once browned, remove lamb and set aside. Add the rest of the lamb to the pot and brown in the same way; remove and set aside
Turn the burner down just a bit, and add the onions to the pot. The onions will release moisture; stirring frequently will pull up the drippings from the bottom of the pot, coating the onions. Slowly cook the onions, allowing them to caramelize – this will take awhile – 10-15 minutes, the time will be worth it.
When the onions are caramelized, add the ginger, garlic and jalapeno to the pot and stir for a couple of minutes (be careful here, if you’ve left the seeds in the jalapenos; the aroma can cause some coughing when inhaled). Next add the cardamom, bay, fennel and mustard seeds and stir for another 2 minutes. Then add the rest of the spices; cumin, chili powder, ground coriander and turmeric. Stir for another minute until the aroma of the spices is released.
Add the can of tomatoes, and stir. Allow to cook for 3-4 minutes, stirring constantly, to prevent sticking. Then add the lamb back to the pot along with the potatoes, the salt and can of coconut milk. Stir it all together, and then turn the heat down to low and allow to simmer for 1 hour, uncovered. Stir the curry occasionally as it cooks. When the curry is thickened & the Lamb is tender, add the garam masala, rice wine vinegar, & cilantro right at the end.

The Executive Circuit

The Executive Circuit
This is one of Peter’s favorite workouts due to its simplicity and it sure fire effectiveness! It’s something we picked up from Olympic Coach Charles Poliquin. The “Executive Circuit is made up of FOUR exercises:

1. The Split Squat, front foot elevated:
Put one foot up on a low platform and the other behind you in a split stance position.
Lower your body down and forward so that your front knee drives forward, past your toes. Then push up and back to return to the start position.
2. Incline Dumbbell Chest Press, neutral grip:
Choose and inclined position on a free standing bench and hold the dumbbells on your chest with your palms facing one another so that your forearms are perpendicular to the floor
Press the dumbbells to the ceiling, traveling slightly backward on your way up so that your entire arm is perpendicular to the floor once your elbows are completely extended.
3. The Back Squat:
Place the barbell on your back (not the back of your neck) and grip the bar so that your forearms stay perpendicular to the floor (elbows pointing straight down).
Slowly descend into a squatted position as far as you feel comfortable, keeping your forearms pointed toward the floor and your spine (including your neck) aligned while in motion. Try to make sure your hips and knees bend simultaneously so you don’t put excess pressure on your knees or lower back. Then stand and repeat.
4. The Pull Up, neutral grip
Grip the bars so that your palms face one another in the hang position.
Pull yourself up, bringing your shoulders up to your hands. Repeat.
The Pull Up can also be assisted by a rubber band or your buddy holding you by the feet.

Work your way through all four exercises in that order for 1 set.

Rep/Set Scheme:
rest 60-90seconds between exercises and 120seconds between sets

Perform this workout 2x/week over a 4 week period.
Week 1 = 2 sets
Week 2 = 3 sets
Week 3 = 4 sets
Week 4 = 4 sets

Let us know how you do in the comment section below!

Peter Journal: week 2

There are a few things that don’t exactly follow the guidelines here, but as I said “I will be brutally honest!”
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Doc - Feb 1, 2013, 7-21 PM - p4 Doc - Feb 1, 2013, 7-21 PM - p1

Doc - Feb 1, 2013, 7-21 PM - p2

Doc - Feb 1, 2013, 7-21 PM - p3

Doc - Feb 1, 2013, 7-21 PM - p4journal

Peter’s Vlog: Fat, Sugar, and Photo Bombs


A whole lot to talk about this week! A closer look at one of our diet rules, one of Peter’s favorite work outs and everything else that went on this week.

Peter, addresses a few of the commonly asked questions about unsaturated fats and sugar. Watch the video and then feel free to comment below!

Congratulations to Lou Lou White on a stellar performance at the Cosmopolitan in the City Center on The Strip here in Vegas! What a show she put on!