I hope you and your family are staying well during this swine flu craziness.
We have been having some late nights with our little daughter Matea as she has come down with a runny nose and a tough cough which is keeping her up at night.
There is nothing worse than seeing your child sick and there is not much you can do but keep them comfortable…
If you are getting too comfortable with your workout routine, remember that there are ONLY 8 weeks left in this year!
With the Dad Fitness System, 8 weeks is plenty of time to get in shape for the holidays.
The key is to try to get better EVERY day with your workouts and your healthy eating.
Here are 5 Tips For Faster Fat Loss.
1. Break Records
Push for progress and not perfection and challenge yourself by pushing for one extra rep or a couple more pounds every week in your workouts. Use the smallest plates you have available, (usually 2.5lbs) to keep stimulating fat burning muscle.
2. Fun Food
Experiment with a different fruit or vegetable each week by eating the colors of the rainbow. Get your family together and try different recipes, some you will love, and maybe some you won’t. Keep food fun by trying new recipes with foods you haven’t tried before because no one gets fat by eating more fruit and veggies.
3. Faster Not Further
Increase the INTENSITY in your fat burning cardio intervals… not the duration. Don’t just record you weight workouts. Record your cardio intensity and try to beat it each week. If you sprinted at level 7 this week shoot for 7.1 next week.
4. Fail Proof Your Fridge
Make healthy eating “Fail Proof” by picking up only the groceries you need each week. If you have no junk in your house, chances are you won’t be eating junk. Then before you put your food away, chop up your veggies and place them into containers or ziplock bags to make meal preparation super quick and easy.
5. Step Away From the Scale
Don’t get obsessed with numbers by weighing or measuring yourself everyday. I recommend to step on the scale once a week first thing in the morning because it is normal for your bodyweight to fluctuate up to 5lbs during the day due to fluid and food intake.
These 5 tips might seem like little things, but they make a BIG difference!
Stay focused and cross off each day on your calendar and ask yourself before you go to bed each night.
“Did I do everything I needed to do today to get closer to my fitness goals?”
Let’s, hope you have a lot of yes’s!
Got any fat loss tips of your own? Feel free to post a comment below!
Hiking up around a mountain in a couples inches of snow with my 32lb 16 month old daughter on my back!
Yep, that’s what us crazy Canadians do for a workout this time of year.
So try not to let the cooler days keep you from getting out and staying active with your family.
The seasons may change but your healthy habits should stay the same…
To keep you on track with your workouts I am giving you one of the famous Dad Fitness workouts straight from The Dad Fitness System
Enjoy!
Bodyweight Warm-up (this should take you no more than 5 minutes)
• Prisoner-Squat – 12 reps
• Arm Circles – 8 reps per side
• Pushups – 8 reps
• Walking Lunge – 8 reps per side
Dad Fitness Strength Workout
1) DB Step-Up (10-12 reps) 2 sets: Rest 90sec between each set
2A) Flat DB Bench Press (10-12 reps) 2 sets: no rest – go directly to:
2B) Standing Hammer Curl (10-12 reps) 2 sets: Rest 90sec between each set
3A) One Arm Elbow In DB Row (10-12 reps) 2 sets: no rest – go directly to:
3B) One Arm DB Shoulder Press (10-12 reps) 2 sets: 90sec between each set.
4) Lying Reverse Crunch (10-12 reps) 2 sets: 90sec between each set
Who needs bottled water?
Interval consisting of 14 minutes on stationary bike or regular bike,
Low intensity pedaling for 2 min, high intensity pedaling for 1 min until 12 min, then low intensity pedaling for remaining 2 min
Cooldown Stretches
Do you have a “crazy” workout? Let me know by posting a comment below!
15-Minute Bodyweight Workouts For Busy Dads
One of the most common requests I get from busy dads is for short bodyweight workouts that they can do anywhere at anytime.
So I dug into my training “tickle truck” and created Muscles In Minutes, 15 Minute Bodyweight Workouts For Busy Dads.
The envy of every Canadian kid growing up: Mr. Dress Up's "Tickle Trunk"
Finally you have no more excuses for skipping workouts and getting in great shape!
With The Dad Fitness Muscles In Minutes workouts you can lose that gut and build rock hard muscle anywhere at anytime.
Whether it’s before work, after work or even during work! (it’s better than coffee and donuts during your break)
You can always find 15 minutes to squeeze in a quick workout so you can start looking better and feeling better.
• You don’t need an expensive gym membership.
• You don’t need crappy home workout equipment.
• You don’t need a lot of time.
Thanks to a marvel of science we call gravity all you need is your bodyweight to get fitter and stronger despite being a time-crunched dad.
Here is a sneak peak at Day 1 of Muscles In Minutes.
Muscles In Minutes is now available and is included for FREE when you get the Dad Fitness System.
Click Here To Get Started TODAY!==>http://www.DadFitness.com
Well, the big day is almost here.
No…not Father’s Day, but the launch of the all NEW DadFitness.com and The Dad Fitness Lifestyle System.
I am celebrating Father’s Day early this year with busy dads around the world with the relaunch of Dad Fitness.
Starting tomorrow at 12 noon, The NEW Dad Fitness System will be available with some cool new bonuses and a limited time offer to get in the best shape you can this summer.
Here is a sneak peak of the NEW bonuses.
Buff and Busy Home Workout
(Retail Value= $29.99)
Busy dads can now build maximum muscle at home in minimum time with The Buff and Busy Workout from Dad Fitness.
You can finally be the buffest dad on the beach this summer with only 3 short home workouts a week! This workout program uses
the most effective muscle building technique called undulating periodization which has been proven to be
more effective in inducing maximum muscle gains when compared to traditional workout programs.
The Truth About Fit Dads Audio Series
(Retail Value= $99.99)
Listen in to these 3 EXCLUSIVE interviews with the busiest and fittest dads in the health and fitness industry today!
Brad Pilon reveals shocking truths about obsessive eating, food recalls and the shady supplement industry.
Mike Roussell gives you the 6 pillars of nutrition, how to lose more than 2lbs a week and the challenges of having baby twins! Zach Even-esh gets real about why us dads need to stay fit despite our busy schedule, why you don’t need a gym and how to balance hectic days and still get in a great workout. Finally you will hear how you can get in great shape despite being a busy dad…
Manley Meals Cookbook
(Retail Value: $39.99)
If your a hungry dad who likes to eat REAL food with your family and still want to get in great shape, you will love this cookbook.
Sean Barker shows you the real recipes he eats on a weekly basis to stay in great shape year round despite working 2 jobs and running a family.
This is fit and fast food recipes for guys who likes all the classics like burgers, pizza, pasta and how to grill the perfect steak.
Plus your kids won’t know they are eating healthy with these tasty wholesome ingredients!
VERY IMPORTANT: When you get your copy of the Dad Fitness System during this special promotion you will also get the 8 other FREE bonuses that has been a part of the Dad Fitness System. BUT, after this special is over all 8 of the other bonuses from other fitness experts will be gone for good!
So, during this Father’s Day special you will get all 11 bonuses for FREE along with the Dad Fitness System.
This is a HUGE package at a tremendous value, which includes workouts, meal plans, recipes and everything you need as a busy dad to build muscle and burn fat in only 3 hours a week.
The greatest gift you can give yourself or even your own dad is the gift of health!
Be ready at 12 noon tomorrow at www.DadFitness.com to get fit for life and be the best damn dad you can for you and your family…
I am looking forward to hearing your success story!
I am finally back to my regular workouts after battling the flu.
Still easing back into training after a week off.
Today’s workout went pretty well, here’s what I did.
Dynamic Warmup
Flat BB Bench Press
Flat DB Bench Press
Weighted Dips
Lying Tricep Extensions
DB External Rotations
Stretching Cooldown
3 sets each, 5-10 reps
My stinky old gym was very warm and humid today so I am glad I was done in 40 mins flat.
Came home and had a great lunch of homemade chili that was leftover from dinner last night.
Here’s how I make my chili.
With Father’s Day just around the corner I have a HUGE Dad Fitness Celebration going on starting on Friday at noon with 10 FREE bonuses available to busy dads who get their copy of the NEW Dad Fitness System during this time.
I also held a little contest asking my newsletter subscribers to tell me “why it is important to be in shape as a busy dad”
Well, I received lots of responses via email but I was hoping for more comments on the blog. Guys don’t be shy!
The winner will receive the entire NEW Dad Fitness System for free!
…and the winner is…Scott Vaughn
Here was Scott’s response:
It is important that I get in shape as a dad because my son’s definition of “what a man is” will come from his observation of me. If I am weak, easily winded and soft, he’ll have nothing to aspire to as a man. A boy who doesn’t value his masculinity is a confused & directionless soul. I want my son to know that being a man is a great & awesome thing.
Congrats Scott for stepping up to the plate and sharing your thoughts!
Shoot me an email at info@dadfitness.com and I will hook you up with the entire new Dad Fitness System on me;-)
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