Eating a quick and healthy breakfast is the BEST way to create “nutritional momentum” and eat better for the rest of the day.
Here’s a quick and tasty recipe I came up with and my whole family loved it!
…Oh and it will help you build LEAN muscle without the FAT.
Samoan Scrambled Eggs
3 free range or omega 3 eggs
2 tbsp of coconut milk
1 chopped scallion
sea salt
freshly ground black pepper
freshly chopped cilantro and avocado for garnish
1 tbsp of coconut oil
-Heat coconut oil in non- stick skillet on medium heat
-Crack eggs on flat surface and place eggs in medium sized bowl
-Whisk eggs while adding coconut milk
-Pour eggs in hot pan, add scallions, salt and pepper and continue to scramble eggs gently with wooden spoon
-When eggs are firmly cooked, about 5 minutes, serve on plate garnished with cilantro and sliced avocado
Goes great with some chopped pineapple on the side!
This Samoan starts his day with a healthy breakfast…
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.
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
Do you want to know the REAL secret to transforming your body?
It’s what EVERYONE uses to be successful to lose weight and gain lean muscle in the shortest amount of time…
Athletes use it…
Bodybuilders use it…
Brides to be use it…
and busy dads like us, use it to get that beach body for summer…
It’s a DEADLINE.
If YOU want to be successful with anything in life you need a deadline to keep you accountable to your goals.
Changing your body is no different.
So that’s why I am excited to announce the Dad Fitness 60 Day Challenge!
The deadline to enter is this Monday, October 26th at midnight so you better hurry.
I am looking forward to seeing your Dad Fitness success story!
It cost’s nothing to get started and you can check out the rules and prizes in the link below.
Just think… you can be leaner, stronger and $1000 richer before Christmas Eve.
Click Here For The Dad Fitness 60 Day Challenge
Would you like to know the one exercise that works every muscle in your body, can be done anywhere at anytime and requires no equipment?
Well, your old high school gym teacher might have been right after all…
The Burpee, despite it’s amusing name is probably the most efficient and effective bodyweight exercise you can do to build lean muscle and burn off that beer belly.
Not to be confused with the Burp which actually makes room for drinking more beer.
If you are not emotionally scarred from the heart searing burpee workouts that your gym teacher had you do in highschool you might remember how easy AND how hard this exercise is.
In a standing position, jump down and get on all fours before pushing your feet back behind you putting you in the top position of a pushup.
With your body braced in a straight line perform a regular pushup, then jump your feet back closer to your hands so you are in the “all fours” position once again.
With explosive force jump straight up from a squatting position as high as you can while reaching your arms straight overhead.
That’s ONE rep..yeah that’s right, one rep.
Congratulations! You just completed the world’s most efficient exercise.
By performing two of the most natural upper and lower body movements in an explosive manner, the pushup and the squat, you are building functional muscle that in-turn also burns fat.
You worked your chest,shoulders,arms,back and abs with the pushup. You then challenged your legs with the jump squat.
Repeat for the desired number of reps and wipe your self off the floor.
So now you have no more excuses for getting a big workout in little time…
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