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…

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..

*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

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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!

It cost’s nothing to get started and you can check out the rules and prizes in the link below.

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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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TGIF…Today is May 1st, which means there are only 3 weeks until the start of summer.

Not too sure if that applies to us here in Labrador, Canada though with the rain and wet snow falling outside…

So I decided I would give you time crunched dads a little kick start workout that I pulled from my training tickle trunk.

The One and Only release

For complete exercise descriptions and to get over 16 weeks of fitness workouts for men download the Dad Fitness System HERE<==

The Buff and Busy Workout is more of an advanced muscle building workout, but can be done at home with minimal equipment and will get you on your way to building strong lean muscle and goodbye to that gut before the shirts come off this summer.

If you are just starting out, do a couple sets of each exercise until you improve your conditioning.

Bodyweight Warm-up (to be performed before each workout)

• Prisoner-Squat – 10 reps
• Pushups – 10 reps
• Wall Slides – 10 reps

*Complete 2 circuits of this entire warm-up without rest

Bodyweight Workout

1A Jump Squat, 5 sets of 5 reps, no rest

1B Spiderman Pushup, 5 sets of 5 reps, 60 secs rest

2A Chin Ups or Bent Over DB Rows, 5 sets of 5 reps, no rest

2B Standing DB Shoulder Press, 5 sets of 5 reps, 60 secs rest

3A Standing Zottman DB Curl, 5 sets of 5 reps, no rest

3B Lying Floor DB Tricep Ext. 5 sets of 5 reps, 60 secs rest

4. Stability Ball Jackknife 3 sets of 8-10 reps, 60 secs rest

Cooldown Stretching (to be performed after each workout)

*Hold each stretch for 10-15 seconds
• Lat Stretch
• Chest Stretch
• Quad Stretch
• Hamstring Stretch
• Shoulder/Tricep Stretch

Alright guys, give this workout a try this weekend and let me know how it went!

Enjoy your weekend and your workouts…

Sean Barker, CPT

Learn the “The Truth On Fat Loss, How To Finally Lose Your Beer Belly” in this FREE report from Sean Barker at www.dadfitness.com

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When people see me eat burgers and pizza, the first question they ask me is

“How do you eat this stuff and stay in such great shape?”

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My first answer is with 3 short and simple, BUT intense Dad Fitness workouts each week.

These build strength and lean muscle which is a must if you want to increase your metabolism and force your body to burn fat 24 hours around the clock, even while your sleeping!

…which seems to be a commodity here lately in the Barker household with our teething 10 month old daughter. Poor baby…

Then my second answer is that MY homemade pizza and burgers is not the same as YOUR pizza and burgers that you feed your family.

They taste better and are actually GOOD for your health!

So sit back, relax and watch me fire up my BBQ and show you
how to make the best burgers Dad Fitness style!

WARNING: This video may contain really good food!

Sean Barker, CPT

Learn the “The Truth On Fat Loss, How To Finally Lose Your Beer Belly” in this FREE report from Sean Barker at www.dadfitness.com For the Love of Benji dvd

• Welcome to Collinwood download

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