Search
-
My Feed
Follow Me
Find Me
Watch Me
Recent Posts
Tags
Categories
Recent Comments
Blogroll
Recommended Links
logout
What can you do in 3 minutes?
You can make your bed…
You can update your Facebook status…
You can cook 3 batches of Minute Rice…
OK maybe there is a lot of things you can do in 3 minutes.
But one of the biggest obstacles we have as busy dads is finding the time to stick with our workout routine.
But in reality we all have the same amount of time in a day, so it’s really about how we MANAGE our time.
No matter what your situation, there are other dads out there juggling a lot more than you when it comes to family and fitness.
So for those days when you are about to write your scheduled workout off because of no time, I got you covered.
The 3 Minute Workout.
This bodyweight workout can be done anywhere at anytime without any equipment.
No, this shouldn’t replace your regular workout, despite what the TV infomercials want you to believe, you won’t get abs in 7 minutes!
But for a quick metabolic boost that will give you some energy and burn up some calories, put this workout in your training toolbox as an Emergency Workout.
So you now have NO EXCUSES. But you do have 3 minutes…
Do you have an Emergency Workout? Let me know by posting a comment below.
After watching an episode of Sponge Bob Square Pants with my daughter it got me in the mood to try a new recipe…
So in honor of Sponge Bob’s tasty Krabby Patties (if you have kids you know what I am talking about…)
I created another Dad Fitness Meal In Minutes!
It’s a super simple recipe that is high in protein which is good for building lean muscle but without all the gut busting fats that are found in the deep fried batter and tartar sauce covered cakes you might see at your typical seafood restaurant.
Crispy Crab Cakes
1 can of crab meat
2 tbsp minced jalapenos
2 green onions
1/2 of minced red bell pepper
1 egg, slightly beaten
2 tsp dijon mustard
juice of 1 lemon
garlic seasoning
salt and pepper
3/4 cup whole wheat bread crumbs
Preheat oven to 425 F
Mix everything in a bowl except 1/2 cup of breadcrumbs
Using your hands form the crab cakes into patties.
Spread the remaining bread crumbs on a plate and coat each pattie in the crumbs.
Shape each breaded crab cake into patties the size of hockey pucks….
GO CANADA!
Place them on a non-stick baking sheet. I like to cover the baking sheet with parchment paper for no stick and easy clean-up.
Bake for 15 minutes or until brown and crispy.
Top with a spoonful of plain yogurt or seafood sauce. Enjoy!
For more meals plans for men go to www.DadFitness.com to get the Dad Fitness Cookbook for FREE!
Do you have a favorite quick and healthy recipe? Let me know by posting a comment below.
With the Olympics under way today and Valentine’s Day on Sunday, (a little reminder guys!) I hope you have a great weekend of fitness, family and fun.
But, before you do…
Do you want to know the ONE food that has all you need to build lean muscle and burn bodyfat?
Oh yeah and it tastes great AND is easy to prepare!
Your mother always told you to “eat your breakfast”, it’s the most important meal of the day!” Well, your Mom was right…again
Just think of the word Break-Fast for a minute. You are breaking the fast of going all night without eating and get this…eating breakfast is a daily habit for the people who belong to The National Weight Control Registry. These people have maintained a 30-pound (or more) weight loss for at least a year, and some as long as six years!
If you skip breakfast you end up replacing calories during the day with mindless nibbling, bingeing at lunch and dinner, and you are setting yourself up for failure from the start.
Stay away from white breads and bagels if you want to avoid the mid-morning carb coma and reach for some perfect protein…the egg.
The egg is a complete protein food because egg protein has all nine of the essential amino acids (as well as all nine of the non-essential amino acids). Egg protein is second only to mother’s milk for human nutrition!
…and despite what Joe bodybuilder at your gym might tell you, eat the WHOLE egg! It contains half the protein and all the essential fats, vitamins and minerals
The omega 3 enriched eggs are a better choice for the healthy fats and free range eggs from your local farmers market is even better again as they are of much higher nutritional quality than eggs from confinement chickens..
| Nutrient | White | Yolk | % Total in White | % Total in Yolk |
| Protein | 3.6 g | 2.7g | 57% | 43% |
| Fat | 0.05g | 4.5g | 1% | 99% |
| Calcium | 2.3 mg | 21.9 mg | 9.5% | 90.5% |
| Magnesium | 3.6 mg | 0.85 mg | 80.8% | 19.2% |
| Iron | 0.03 mg | 0.4 mg | 6.2% | 93.8% |
| Phosphorus | 5 mg | 66.3 mg | 7% | 93% |
| Potassium | 53.8 mg | 18.5 mg | 74.4% | 25.6% |
| Sodium | 54.8 mg | 8.2 mg | 87% | 13% |
| Zinc | 0.01 mg | 0.4 mg | 0.2% | 99.8% |
| Copper | 0.008 mg | 0.013 mg | 38% | 62% |
| Manganese | 0.004 mg | 0.009 mg | 30.8% | 69.2% |
| Selenium | 6.6 mcg | 9.5 mcg | 41% | 59% |
| Thiamin | 0.01 mg | 0.03 mg | 3.2% | 96.8% |
| Riboflavin | 0.145 mg | 0.09 mg | 61.7% | 48.3% |
| Niacin | 0.035 mg | 0.004 mg | 89.7% | 9.3% |
| Pantothenic acid. | 0.63 mg | 0.51 mg | 11% | 89% |
| B6 | 0.002 mg | 0.059 mg | 3.3% | 96.7% |
| Folate | 1.3 mcg | 24.8 mcg | 5% | 95% |
| B12 | 0.03 mcg | 0.331 mcg | 8.3% | 91.7% |
| Vitamin A | 0 IU | 245 IU | 0% | 100% |
| Vitamin E | 0 mg | 0.684 mg | 0% | 100% |
| Vitamin D | 0 IU | 18.3 IU | 0% | 100% |
| Vitamin K | 0 IU | 0.119 IU | 0% | 100% |
| DHA and AA | 0 | 94 mg | 0% | 100% |
| Carotenoids | 0 mcg | 21 mcg | 0% | 100% |
*Data taken from the USDA Nutrient Database for Standard Reference, Release 15.
Starting off the day with a good source of protein and healthy fat will help you build fat burning muscle, give you sustained energy and keep you full longer.
So here is a quick 5 minute breakfast recipe for Jamaican Scrambled Eggs that is good for your taste buds and even better for your body…Now get cracking!
PS. If you didn’t see my previous emails…
The incredible three-day launch of the new TACFIT Workout ends TONIGHT at midnight!
TACFIT Commando is a comprehensive 3-month equipment-free, follow-along bodyweight exercise program that’s leaving even fitness professionals shaking their heads in amazement–and gym owners who stick their clients with high monthly fees quaking in fear.
If you’re even slightly interested in the program that just raised the bar in the world of health and fitness by breaking all the rules, this is the one you need to check out:
==>http://www.tacfitworkout.com
I got to admit…I am not a fan of football.
It’s probably the only sport I never followed much growing up. Instead living in Northern Canada I spent many winter days yelling “car!” while playing street hockey in bone chilling temperatures.
But I am a fan of food who likes to stay fit, so I still like to celebrate Super Bowl Sunday and cook up some game day guy grub that’s tastes great but is also a little healthier than the traditional gut busting snacks.
Of course an all-time favorite that packs a nutritional punch is Chili. But Chili is usually on our weekly menu anyway so I wanted to use SuperBowl Sunday to try another tasty treat but with a Dad Fitness twist.
Can you say Super Bowl without thinking, WINGS!
So here are 3 Tips for Wicked Wings that cuts the fat and sugar from your normal pub grub wings that are usually battered, deep fried and drowned in sugar laden sauce that will send your pancreas into insulin overdrive.
1. Baked Is Better- Baking the wings in the oven or even grilling them removes a lot of the grease from the skin and avoids adding even more fat by frying them in oil.
2. Spice Not Sugar- Avoid drowning your wings in sugary bbq sauce and use fresh herbs and spices to bring them to life and create fiery flavors.
3. Ditch the Dressing- Stay away from the Ranch and Blue Cheese dressings for dips and opt for Fat-Free Sour Cream or even Plain Yogurt to cooldown your palette after going heavy on the hot sauce.
Baked Parmesan Garlic Chicken Wings
Just the name alone is enough to make you drool over your football jersey…
Serves 4
1 teaspoon dried oregano
1 teaspoon dried rosemary
1/2 teaspoon ground cumin
1 teaspoon kosher or sea salt (1/2 tsp table salt)
2 1/2 pounds chicken wings
3 tablespoons extra-virgin olive oil (or melted butter)
2 tablespoons minced fresh basil
2 garlic cloves, finely minced
1/4 cup grated parmesan cheese
1/2 teaspoon seasoning salt (like Lawry’s)
*Fat Free Sour Cream or Plan Yogurt for dipping
1. Preheat oven to 425F. In a small bowl, mix together the oregano, rosemary, cumin and salt. Lay the chicken wings on a baking sheet and season the chicken wings with this mixture.
2. Bake the chicken wings for 45 minutes. While the chicken is baking, mix together the oil, fresh basil, garlic, parmesan cheese and seasoning salt.
3. When the chicken is cooked through, toss the wings with the garlic, cheese and oil.
These wings maybe lower in calories but they make up for it in FLAVOR!
For more recipes like this get my Manly Meals In Minutes Dad Fitness Cookbook at http://www.DadFitness.com
Give these a try and let me know how you like them by posting a comment below…
Last week I posted a video showing you warmup exercises for your workout. Performing a proper warmup is the first piece in the puzzle of having a perfect workout.
It’s especially important if you live in a colder climate like me where it’s currently -50 degrees Celsius with the windchill! Yeah you read that right…minus 50 degrees Celsius. So I make sure to add a couple extra minutes to my workout warmup when the temperatures drop to these insane levels…
If you started your workout off right with a dynamic warm-up, now its time to call it a day with a proper cool down. This is when you should be doing some old school static stretching, which basically consists of stretching a muscle as far as your flexibility will allow and then holding that position for 10-15 seconds.
Static stretching is of value primarily for preventing or correcting excessive muscle tension and establishing proper muscle length at the joints, both of which will improve movement efficiency.
This type of stretching is best performed post-workout or several hours after the exercise session. Always easy into a stretch while gradually increasing the range of motion as your flexibility improves.
Here is my stretching routine that I make sure I do after EVERY workout…
Let me know some of YOUR favorite stretches by posting a comment below!