With the New Year just around the corner we all want a fresh start on our fitness goals. If your main goal is to put on solid muscular weight without looking like a bloated bodybuilder then you need to start the day off right by providing your hungry muscles with the nutrients it needs for muscle growth and repair. Even if your goal is fat loss, remember lean muscle is your body’s fat burning engine…
My favorite breakfast meal has always been an omelet. But while focusing on putting on maximum muscle I wanted to up the protein and stay away from processed carbs. So I came up with The Mexican Muscle Omelet, full of high quality protein from the eggs and beef, healthy fats from the eggs and coconut oil and natural carbs from the veggies and fruit. Plus a little spicy kick to wake up your metabolism!
Don’t even think about using egg whites thinking it’s “healthier” because all the nutrients and half the protein is in the yolk and as holistic strength coach Paul Chek says “do you think God f%ck*d up when he created eggs with a yolk”…
Plus being a busy dad I came up with a few kitchen hacks to make prep time fast and get a perfect omelet any day of the week.
The Mexican Muscle Omelet
4 Whole Omega 3 Enriched Eggs (free range is even better)
1lb of lean ground sirloin
Chopped onions, bell peppers and mushrooms
Sprinkle of shredded cheese
Spoonful of pickled jalapeno peppers
sea salt and pepper
2 Tsp of coconut oil
Heat one skillet on medium heat with 1 tsp of coconut oil.
Add ground beef and fry until brown, add peppers, onions, mushrooms, salt and pepper and fry for another 5 minutes.
In second smaller skillet heat 1 tsp of coconut oil on medium heat and add 4 whole whisked eggs to pan.
When eggs begin to cook push in edges and add some of the beef/veggie mixture from the 1st pan onto one half of the eggs and top with cheese.
Flip half of omelet over until full cooked.
Serve with some fresh fruit and combined with some intense muscle building workouts you will have some fresh new muscle in the New Year.
Kitchen Hacks:
Use the leftover ground beef to make omelets for the family or store it in the fridge to make your morning meal quick and easy.
Use the bigger skillet next to the second smaller skillet to transfer the beef mixture with no mess and the smaller pan makes a perfect size omelet.
I don’t like DIETS. They are too restrictive mentally and physically and we are not meant to be stressed out over what we put into our mouths everyday!
Humans evolved on eating whole natural foods that were available to them that helped them be lean, strong and energetic so they can survive another day.
Check out the Evolution Diet and let me know what you think and leave a comment…
It certainly works for this guy!
Hope the holidays are treating you well.
I just finished making a ginger bread house with my daughter while my wife decorates the Christmas tree.
Last night I put up lights on the house Clark Griswold style!
But all the snow we had here in New Brunswick disappeared over night thanks to heavy rain. Hoping we get some back for the big day…
With all that’s going on this time of year I like to keep things simple with my workouts and after moving with just a couple weeks to get back to my workouts before the holidays I like to ditch the complicated program design and go with my “Simple Man’s Workout System”. Plus I am not running on all cylinders with this flu that’s slowing me down…so I will probably keep my training on cruise control until the New Year.
No specified rest periods, no fancy exercises, just plain old liftin’ designed in way that is easy to follow and requires only 3 hours a week.
Don’t underestimate the effectiveness as it’s all about QUALITY over quantity…
2-3 sets, 4-8 reps
Day 1, Chest, Shoulders, Triceps
Flat BB Bench Press
Incline DB Press
Standing BB Shoulder Press
Side DB Raise
Lying EZ Tricep Extensions
Cable Tricep Pushdowns
Day 2, Legs and Abs
BB Back Squats
DB Lunges
DB Romanian Deadlifts
Standing Calf Raise
Hanging Leg Raise
Day 3, Back and Biceps
Deadlifts
Chinups
One Arm DB Rows
BB Curls
DB Curls
DB Shrugs
Use this workout system as your “standby” workout when you just want a simple program that gives you complex results!
Well, it looks like the craziness of the big move the last few months has caught up to me…
Yesterday afternoon it hit me like a ton of bricks! Chills, body aches, sore throat and the energy of a turtle.
…and I am not the only one, our 2 year old daughter Matea has it and is up half the night coughing and “asking Daddy, why am I coughing?”
Plus, my sister in law has it and the neighbor’s kids has it. We’re surrounded!
Anyway after lying in bed for 12 hours, I got up to gargle salt water for my throat (which really gave Matea a good laugh!) and then mixed up my Superfood Smoothie to flood my body with flu fighting nutrients to get me back on track.
Superfood Sick Smoothie
2 cups of ice cold water
1 scoop of Greens powder
2 Tbsp of ground flaxseed
2 scoops of vanilla whey protein powder
1 banana
handful of frozen mixed berries
2 nuggets of frozen spinach
3-4 chunks of fresh pineapple
2 Tbsp of plain Greek yogurt
Blend and enjoy!
I never had a workout scheduled for today and might have to pass on tomorrow’s workout if I am still feeling sick.
But that’s the great benefit of following a 3 day per week workout program, you have the flexibility to move a workout around when things come up, because in life, things always do… You just have to workout around them;-)
So here’s one program you absolutely NEED to have in your possession because it will help you LOSE fat over the holidays (while in the comfort of your own home – so you save money on gas and parking, too!).
=> Fat Burning Home Workouts << get this today because the price doubles tonight
This is THE ONE at-home fat loss system you can use anytime, anywhere during the busy holiday season to burn off all those amazing meals.
The TT at-home fat burning program costs less than a giant KFC family meal and the workouts are still a smaller investment than another box of chocolates that you don’t need!
Here’s to a fat-free and guilt-free holiday season,
But hurry, this special workout is only available until Thursday.
PS. However, just like the holidays, this offer won’t be around forever…so don’t miss out on this PROVEN fat burning home workout solution:
=> Fat Burning Home Workouts<== Price doubles at midnight
And you can get started with these workouts IMMEDIATELY. Enjoy!
We made it!
We made the 3 day drive to our new home in New Brunswick, and have been staying here with my sister-in-law for the last few days.
Today is the BIG day where we finally get the keys to our new house!
It’s been a crazy couple of weeks…actually a crazy couple of months, with selling one house and buying another and moving half way across the
country. The hardest actually is leaving my close family behind…
Speaking of family, my sister in law made some awesome Blueberry Banana Bread the other night in time for the holidays. I love Banana Bread!
Her’s was a classic recipe but I have a healthier version for you done Dad Fitness style;-)
Blueberry Banana Bread
1/3 cup whole wheat flour
1 cup Splenda sweetner
1 1/4 teaspoons baking powder
1/2 teaspoon baking soda
1 teaspoon ground cinnamon
2 egg whites
1 cup of mashed banana (about two really ripe bananas)
1/5 cup water
1/4 cup applesauce (unsweetened)
3 heaping scoops vanilla whey protein
1 cap of vanilla extract
1 cup of fresh or frozen blueberries
Step 1: Preheat oven to 350
Step 2: Mix all ingredients together until there are no chunks. Gently add blueberries.
Step 3: Pour into a greased 8″x4″ pan.
Step 4: Bake for 50 to 55 minutes or until a tooth pick can be stabbed into the middle of the loaf and pulls out clean with no dough sticking to it.
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