We are all trying to find the perfect balance between our families, our fitness, and our work.

This biggest excuse people have when they are not happy in one of these areas of life is “I don’t have the time!”

But time management is a myth, you can’t really “manage” time, you can only control what you do with your time, which is the same 24 hours a day that EVERYBODY has on this planet, despite how time-crunched you might feel.

So take the time to watch this short video on how this busy dad shares how he makes work-life balance WORK…and how you can too.

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 am here looking at the left over turkey and veggies left over in our fridge from Canadian Thanksgiving dinner yesterday, (which was even better finished off with a small slice of my wife’s Pumpkin Cheesecake;-)

It got me thinking of how many guys will feel guilty after eating a big dinner of their favorite foods…not a fun way to live!

What a crazy workout at the gym today! …and the real workout started AFTER completing my regular Dad Fitness workout which included front squats, one leg dumbbell deadlifts, alternating incline dumbbell presses, chest supported barbell rows and medicine ball twists.

Our little dungeon of a gym got some new equipment including dumbbells ranging from 5-100lbs, new adjustable bench,  and 2 treadmills. So after I finished my regular workout I ended up helping the guys who work at the Rec Centre and carrying all the new dumbbells from the storage room to the weight room which is about 50 ft or so.

Before I started at that I got to take some of the old hand made dumbbells for myself, the 25s, 35s, 50s, 60s and 82s. Oh and I had to bring them up 12 flights of stairs to load them in my truck.

Then it was on to the new gear. After all was said and done, the total weights lifted were 2100lbs, and my whole body was toast, especially my forearm grip and traps!

Basically I did 20 sets of Farmer’s Walks starting with the heaviest, the 100 pounders and worked my way down to the 5lb dumbbells.

The Farmer’s Walk is an awesome FULL BODY and FUNCTIONAL exercise that builds strength and burns fat by jacking up your heart rate. By lifting and holding two dumbbells or specific strongman barbells while you walking a certain distance you work your whole body from your traps to your calves.

It’s probably also the most functional exercise you can do that relates to real world movement by picking stuff up off the ground and carrying it.

I currently am doing Farmer’s Walks in my lifting routine right now at the end of one of my workouts. Use heavier dumbbells to build strength or lighter ones to go a further distance for time and get your heart rate up to burn fat.

Click here to view the embedded video.

It’s a very versatile exercise which you should add to your workout routine and can make for some fun and challenging outdoor workouts. Even heavy buckets of water or suitcases can be used!

So whether you want the strength of a farmer or just want to bring in the groceries without getting out of breath give Farmer Walks a try…

It involves Wave Loading and Antagonistic Supersets to build strength AND build muscle at the same time!

It’s been a LONG time since I did some bodypart training and had an “Arm Day” but it’s been really fun to go old-school in the gym for a few weeks and focus on building some rock-solid muscle.

…and with these new techniques I can definitely see a difference in my muscle size and density after a few short weeks!

So if you’re looking for a NEW workout to build bigger and stronger arms give this one a try and you will be bursting out of your shirt-sleeves in no time!

Awesome Arms Workout

A1 Close Grip Preacher Curls, (7,5,3 Wave Loading), 1st wave set of 7, 5, 3, 2nd wave, set of 7, 5, 3, 90 secs rest

A2 Close Grip Bench Press, (7,5,3 Wave Loading), 1st wave set of 7, 5, 3, 2nd wave, set of 7, 5, 3, 90 secs rest

B1 Incline Hammer Curls, 4 sets of 6-10 reps, 60 secs rest

B2 Decline EZ-Bar Tricep Extensions, 4 sets of 6-10 reps, 60 secs rest

C1 Zottman Curls, 3 sets of 10-12 reps, 60 secs rest

C2 Rope Tricep Cable Pushdowns, 3 sets of 10-12 reps, 60 secs rest

A1-A2 means do one exercise set, rest and perform second exercise set, or if you’re in a rush for time don’t rest at all in between exercise supersets!

PS. If you want a cool new muscle building workout program from one of the most innovative trainers in the fitness industry, Nick Nilsson has just
released a program called “Mad Scientist Muscle – Build MONSTER Muscle With Science-Based Training” and I have to say, this looks like his best program yet.

Anyway, definitely check this out now!  This info could seriously save you YEARS of muscle-building frustration

==> Mad Scientist Muscle (click here now to check it out)

I started a new muscle building Dad Fitness workout routine yesterday.

Do you eat breakfast?…I hope so. But do you eat a HEALTHY breakfast?

Unlike this belly buster breakfast in a box that weighs in with over 1000 calories, 2000mg in sodium and 64 grams of artery-clogging FAT!

I know some mornings as a busy dad just seem too crazy to prepare a healthy breakfast, like this morning when I was trying to get my daughter Matea ready to go to the sitter’s…

When I finally pulled her away from playing Dora Candyland and got her in the car…nothing…not a gig…the car wouldn’t start!

Luckily I had some booster cables in my truck and boosted the car, but took the truck anyway just in case.

hint…(it even involves BACON)

Super Simple Bacon Wrapped Scallops

1 lb. sea scallops
Lemon pepper seasoning
1/4 c. butter
1 lb. sliced bacon
Black Pepper
Dried Oregano

- Preheat broiler.

Here is a super quick smoothie recipe that is great anytime of the day as either a meal replacement or a healthy snack. Well, the only time it’s not great is when trying to use the blender really early in the morning when your family is still sleeping…trust me on that one!

This super smoothie is packed full of cancer fighting antioxidants, muscle building protein, complex carbs, filling fiber and heart-healthy fats to give you lots of energy to get through work AND your Dad Fitness workouts.

It is also cheap to make and you know it only includes the healthy ingredients YOU add, unlike Joe bodybuilder behind the counter with all the powders and potions making smoothies at your local gym…

Click here to view the embedded video.

DISCLAIMER: This smoothie has a secret muscle building ingredient that will give you huge arms like Popeye!

The anchor tattoos on the other hand is your decision…

Give this one a try and let me know how you like it by posting a comment below!

So in honor of Sponge Bob’s tasty Krabby Patties (if you have kids you know what I am talking about…)

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.