Frozen orange juice anyone?

I am here in beautiful Tampa Bay, Florida and just finished a long day of seminar meetings with other fitness professionals. It’s been supposedly cooler here in Florida than normal with stories of the oranges freezing over and all that but 22 degrees Celsius is summer weather where I am from, so no complaints from me!

It’s going to be hard to go back home to cold Canada after enjoying the warm Florida sun!  But I look forward to getting home with my wife and daughter after 5 days away…

So before I hit the sack I wanted to give you a heads up on my new shoulder training article that just came out in the newest issue of Inside Fitness magazine.

Besides back pain, shoulder problems is probably the next biggest complaint I get from busy dads who have been working out for awhile.

So to get bigger and stronger shoulders, try these tips the next time you workout.

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One of the most common questions I get asked about working out is

“What do YOUR workout routine look like?

Well ever since I created The Dad Fitness System I would just point them to www.DadFitness.com where they can get their own copy of The Ultimate Fitness Plan For Busy Dads downloaded instantly to their computer.

It works for me and it’s working for other busy dads all around the world.

But this year I have been improving the Dad Fitness workouts to better fit MY busy lifestyle and for all of YOU living the Dad Fitness lifestyle as well.

You see, being a busy dad and husband working a full-time job and running a business on the side doesn’t allow me to spend 5-6 days a week working out at the gym to stay fit.

I will be honest though, I LOVE working out at the gym, especially our little dungeon of a gym here in town. No lineups, no machines, just torn up benches with some rusty barbells and dumbbells. I guess you can call me “old school”.

But as much as I would like to I can’t always get there as often as I wish as I spend most of my days off from working shift work staying home with my 19 month old daughter while my wife is at work.

Some weeks I find it hard to get to the gym even 3 days a week so I had to adapt and tweak the Dad Fitness workouts.

So I designed a workout routine that focuses on 2 gym workouts a week and one bodyweight workout a week, totaling 3 short but intense workouts a week. …Which is all most of us really need to get in great shape anyway.

I have been loving this routine as I can get in 2 intense gym workouts a week and have no problem getting in the 3rd bodyweight workout as it can be done at home with minimal equipment, at the gym or even at my local playground when the weather permits.

Now that’s the way workouts should be, they should fit around YOUR lifestyle, not the other way around like most programs you might find in the magazines.

I am building muscle, gaining strength and staying lean like never before and it’s all because of the intricate design of these workouts.

Every exercise, Every rep and Every set is specifically selected and has a scientific reason for being in the program.

This gives you the complete “Training Triangle” to build muscle, gain strength and burn fat all in minimum time and in one simple 3 day a week workout routine.

So here is the breakdown of what I like to call Dad Fitness 2.0

• 3 workouts a week consisting of 2 gym workouts and 1 bodyweight workout.

• The workouts rotate on a 2 week cycle meaning there is a Week 1 of workouts and a Week 2, before you repeat the same workouts.
• Each routine is followed for 8 weeks allowing each weekly workout to be completed 4 times.

This keeps my motivation high and prevents the dreaded training plateau by rotating exercises every 2 weeks instead of every week like most programs.

So here is an example of just of ONE of the weekly workout routines in the upcoming yet to be released Dad Fitness 2.0 Fitness Plan.

Day 1, Week 1, Gym

Chest, Shoulders and Triceps

Decline Barbell Bench Press, 2 sets of 4-6 reps.

Incline Dumbbell Bench Press, 2 sets of 6-8 reps

Standing Barbell Shoulder Press, 2 sets of 4-6 reps

Standing Triple Threat Dumbbell Lateral Raise Superset, (side, front and rear) 2 sets of 6-8 reps each

Lying Flat Ez Bar Tricep Extensions, 2 sets of 4-6 reps

Tricep Cable Pushdowns, 2 sets of 6-8 reps

Cable Crunch, 2 sets of 8-10 reps

Day 2, Week 1, Gym

Legs, Back and Biceps

Barbell Squats, 2 sets of 4-6 reps

Dumbbell Lunges, 2 sets of 6-8 reps

Weighted Pullups, 2 sets of 4-6 reps

Bent Over Barbell Rows, 2 sets of 6-8 reps

Standing Barbell Curls, 2 sets of 4-6 reps

Standing Dumbbell Curls, 2 sets of 6-8 reps

Standing Calf Raise, 2 set of 8-10 reps

Day 3, Week 1, Bodyweight

One Leg Squats, 3 sets of max reps

Medicine Ball Pushups, 3 sets of max reps

Inverted Pullups, 3 sets of max reps

Dips, 3 sets of max reps

Parallel Grip Pullups, 3 sets of max reps

Front Plank, 2 set of 60 secs

Side Plank, 2 sets of 45 secs

I don’t have an exact date yet for the release of Dad Fitness 2.0 but I am working hard to get it complete so it can be YOUR favorite workout of 2010!

and let me know your favorite workout of 2009 by posting a comment below…

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E=mc²

You might remember this from your old high school math class.

It was Albert Einstein’s Theory of Relativity.

Despite Einstein’s well known brilliance, what amazes me even more was he was also a busy dad of 3 kids.

Einstein was known for challenging the status quo and I think if he was alive today he would tell us busy dads who continue to waste time on long boring workouts that leave us even more exhausted to smarten up and fly right!

Einstein doing his interval training

So let’s do the math…

A typical workout may look like this.

Pushups, 3 sets of 12-15 reps, rest 60 secs
Deadlifts, 3 sets of 6-8 reps, rest 60 secs
Bicep Curls, 3 sets of 8-10 reps, rest 60 secs
Shoulder Press, 3 sets of 8-10 reps, rest 60 secs

With each set taking almost a minute to complete and resting a minute in between sets this workout would take you about 30 minutes on paper.

But in reality, this workout would take even longer as you would have to move around the gym setting up each exercise and changing weights, not to mention actually getting to the gym.

Even a 40 minute workout is not bad compared to most endurance type workouts found in the muscle mags on your local newsstand.

What if I could show you how to get this same great workout using all the same exercises in half the time and without all the equipment?

Would you be interested? If your a busy dad, you should be.

Enter the Dad Fitness Theory of Efficiency, which is
E=Dad ^Fit

I am so smart…SMRT

Where E is Efficiency, Dad is well… you!, and Fit is what you will become using this workout routine

So it’s time we pulled a General Motors with our workouts by getting rid of the excess junk and focusing on what works…no offense Saturn owners.

Check out this video to see the same Dad Fitness workout using the exact same exercises done in all in one movement but without the wasted time.

Plus all you need is a simple set of dumbbells!

*Warmup with 10 reps of bodyweight burpees.

Dumbbell Pushup, no rest, go directly to
Dumbbell Deadlift, no rest, go directly to
Dumbell Bicep Curl, no rest, go directly to
Dumbbell Shoulder Press, rest 60 secs

Complete this circuit 8-10 times before resting, and repeat the circuit 3 times.

Total workout time is about 15 minutes. How’s that for efficiency?

So lets get smart with our time and put the “work” back into our workouts so we can spend less time with the dumbbells and more time being a dad…

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Well I survived…

I made it through my first Strongman Contest…barely.

The events started shortly after 6pm on Tuesday , and luckily it was a warm summer’s  evening.

I loosened up at home first with some foam rolling, bodyweight exercises like squats and pushups, and some light stretches.

My wife and 15 month old daughter Matea as well as my sister and her family and my mother in-law and came along for support.

Feeling a little nervous when I arrived, I was glad to see a few guys from around town who I knew as regular gym goers who was to give this a shot.

First event was the Tire Flip. Man, this is the ULTIMATE WORKOUT! I can see why this lift has gotten so popular in the fitness industry. I am not quite sure how heavy this tire was but I am thinking around 300-400 hundred pounds?

I can see why this is such an intense exercise because it’s simulates a deadlift to lift the tire working almost every muscle in your body especially your lower body and your grip then to push the tire over it simulates a standing chest press. Plus it was probably the most INTENSE cardio workout I ever done! Man I don’t remember my heart rate ever being so high. I thought I was going to puke when I finished!

We had to flip the tire as many times as possible in 2 minutes. I got off to a great start and ended up tying for 1st place in this lift at 26 flips.

The 2nd lift was the Block Raise or in this case a car battery tied on to a stick which you had to raise off the ground for as long as you can. Not sure how heavy this was but after holding it up for almost a minute it starts to feel like a ton. I came 2nd place in this event with a time of 45 seconds.

The 3rd event was the Farmer’s Walk which involved holding two 110lb dumbbells and running a certain distance as fast as you can. Again I got off to a pretty good start until about half way I stepped into a big dip in the grass and almost dropped the weights. But I managed to hold on to the end to give me a 3rd or 4 place in this event.

Next up was the Log Press. Everyone was all pretty gassed by now but this lift dragged on a little too long as this was the only event which they didn’t time! Big mistake. Guys could take as long as they want to press the log and continue on.

The log was a sawed off telephone poll with screwed on handles that to everyone’s surprise made this lift  A LOT more awkward than it looks. Unfortunately in the end only 2 guys were able to lift the log at all!

I wasn’t one of them as it wasn’t reallly the weight as it was the handles which normally should be inset into the handles so you can rotate the log and clean it to your shoulders. After 3 attempts I decided it wasn’t worth it to  invite a serious injury.

By the last event we all felt like we were hit by a truck we were so tired and beat up. But for this event we had to PULL a truck!

I was one of the last guys up for this lift and by this time it was getting dark and I was starting to cramp a little and cool down. Not a good thing when you have to push your body to the limit in an event such as this.

My 175lb body was at the laws of physics against this truck as I had to give everything I had to get this truck moving and managed to pull it about half way before I had enough and had to call it quits. The key to this lift was to stay as low to the ground as possible as you drive forward with your legs…but it’s easier said than done when you are pulling a TRUCK!

After all was said and done I tied for 4 or 5th place. Not totally sure as the results will be out in this weeks local paper. But it was the experience I was after not the prize for some camping gear.

I have to say this was probably the hardest workout I have ever done. No matter how good of shape I thought I was in, these strongman events are way more physically demanding that I thought.

Not just strength wise but way more demanding on your cardiovascular system.

A couple years ago I completed our local duathalon which involved a 15km bike ride and a 7km run which I ended up finishing 4th even though endurance events are not my thing.

So I thought it was time to shake things up again and I am glad I gave this strongman contest a try.

Even if you are consistent with your busy dad workouts sometimes you have to get out of your comfort zone and challenge yourself. If you think “I could never do that”. You probably SHOULD.

The biggest benefits to these strongman lifts is they carry over to REAL WORLD everyday activities so you can be the strong dad you need to be to push your wife’s car out of the snow, lift your kids over your head without breaking a sweat or carrying in heavy bags of groceries to feed your growing family.

I am thinking of even getting a big tractor tire for the back yard as I was really impressed by how intense this lift was. Beats staying inside on a boring treadmill!

I wonder would the town miss one of their telephone poles?…

Do YOU have any fitness event you would like to try or you are currently training for? Strongman, Marathon, Powerlifting, Bodybuilding?

If so, tell me all about it by leaving a comment below.

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By “going with your gut” I don’t mean you should accept that beer belly hanging over your belt.

What I mean is that sometimes you have to go by how you feel if you want to stay motivated with your exercise program.

I have no workout scheduled for today so it’s my wife’s turn to hit the gym as I stay home with our baby daughter Matea for the afternoon.

It’s a cool rainy day here so I guess we will have to keep things inside. I hope Hokey Pokey Elmo can keep up!

I am looking forward to tonight though as it’s “date night” with my wife and Matea will spend the night with her nanny and poppy.

Not sure if we will go out or cook dinner at home…

Yesterday I went to the gym for a busy dad workout but when I got there I wasn’t really in the mood to do the workout I had planned.

I just wasn’t up for heavy deadlifts and I wanted to just do whatever I felt like doing for a change so I threw my training journal back in my gym bag and did whatever exercises I felt like doing.

This is something I rarely do so when I have days like this I know it’s time to change up my workout.

So here is what I came up with after my warmup.

Dumbbell Pushups off hexagon dumbbells supersetted with Inverted Barbell Rows.

3 sets each, 12-15 reps

V Bar Weighted Pulllups with a 10lb plate attached to a dip belt.

6 reps, 2 sets, with a 20 sec negative lowering for the last rep

Bulgarian Split Squats

8 reps each leg, 2 sets

Standing Dumbbell Curls/Hammer Curls

I supersetted a set of dumbbell curls with a set of hammer curls

2 sets each

Seated Calf Raises

2 sets of 10 reps

Ab Wheel Rollouts

2 sets of 10 reps

I really enjoyed this workout, I got a great pump, worked up a good sweat and it was mentally refreshing to just “wing it” at the gym for a change.

I have been doing the same Dad Fitness workout routine for the last 4 weeks so I will design a new workout program and start Sunday or Monday.

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