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Hope you’re having a super summer!
For you folks on this side of the border, Happy Canada Day! …and to my wife, Happy Birthday!
I told her she is that important that our whole country celebrates her birthday;-)
We are in Quispamsis, New Brunswick right now on vacation. It might have a funny name but it’s a beautiful place just outside the main center of St.John. It’ so nice we are actually looking at some of the real estate here;-)
We are staying at my wife’s sisters and Matea is having a ball and was quite the travelling trooper during the drive here.
A lot of people seem to worry about what to do with their healthy living routine when they go on vacation.
So I took the time out of my vacation to share with you 3 tips that I have used over the years to have a guilt-free vacation this summer while not erasing all of your hard work in the gym and in the kitchen
this winter.
1. Forget Food & Fitness
Personally this is the option I prefer, but it might not be for everybody. Once a year I allow myself to break free from healthy eating and exercise for up to 2 week for our summer vacation. I basically eat whatever I want when I am hungry and drink whatever I want whenever I am thirsty. Any other intermittent breaks during the year last only a few days or are for unexpected events. Eating REAL food and doing efficient exercise 90% of the time allows me to do this and actually get stronger and leaner year after year. Yeah, you might put on a couple pounds of water as you won’t really gain any fat in 2 weeks but that will leave you even more motivated to get back on track when you get back. So earn this time and enjoy it!
2. Daily Dining
Pick one meal or snack during the day that you will enjoy the most depending on your planned activities for the day and have it guilt-free.
Brunch breakfast with the family, ice cream at the park or wining and dining in the evening. You don’t have to make it pure junk everyday, take the opportunity to try fresh local recipes wherever you are staying. I just had the local Lobster with Thai Noodles and it was amazing! With your activity levels not as high as normal one large meal and small healthy snacks of nuts and fruit during the rest of the day will keep your hunger and calories on track and you on the move without craving the next meal.
3. Relish the Routine
If you feel the guilt from straying from your Dad Fitness workouts are worst than the food itself then stick with it. Living the Dad Fitness lifestyle is super simple to maintain anyway by eating real food most of the time and having a “treat” meal once a week along with 3 short weekly workouts. Sprints on the beach or bodyweight workouts at the park are great ways to add spice into your workouts while combining, family, fitness and fun.
Because those things are something we don’t want a vacation from…
Happy Canada Day!
I am EXCITED!
…because first I have a NEW exercise video to share with you that builds strong legs, with a cool new twist on an exercise that I bet you haven’t tried;-)
…and second I am OFFICIALLY on vacation!
My wife and I both finished up work today and we are packing up the Murano with Matea and all her “stuffed” friends and hittin’ the road on Sunday to the beautiful East Coast of New Brunswick here in Canada.
We will be gone for a couple weeks, spending some time at Kathy’s sisters as well as taking Matea to Magic Mountain waterpark and Crystal Palace amusement park.
I am also looking forward to hitting the most beautiful beaches North of Virginia as we have a cottage booked for 3 nights in Shediac during the Lobster Festival.
I hope we have better luck in New Brunswick this time around than we did when we bought the car 2 years ago there and got rear ended at a stop sign by some guy on a motorcycle…
Luckily our accident wasn't this bad!
Did you know Shediac, New Brunswick is known as the “Lobster Capital of the World”?
…and I intend to get my hands on the famous 36 ft Lobster…even if he is a cast-iron crustacean!
As for my 3 workouts a week, personally I like to take 2 weeks off from my workouts once a year during our summer vacation to rest my body and mind.
After another year of consistent Dad Fitness workouts and natural eating I will take this time to relax with my family and enjoy some fine food.
If you are heading out on vacation this summer remember,
“It’s not what you do from June to July that counts, it’s what you do from July to June that really matters;-)
I will stay in touch with you guys on the road the best I can but before I get busy getting the car packed with Dora and Barbie, I have a cool new exercise video to share with you that will help you build lean, strong legs so you can keep up with the kids this summer.
Have a FIT and FUN Summer living the Dad Fitness Lifestyle!
Now…what did I do with that Lobster bib?…
I hope you have been having an awesome holiday season with your family!
Christmas morning was so fun as our 19 month old daughter Matea is finally old enough this year to open her gifts and dig into all the goodies from Santa.
That’s the real joy of being a dad during Christmas is seeing your child’s face light up when they tip toe out to see what Santa left under the tree Christmas morning.
…and of course she had just as much fun with some of the boxes than the gifts themselves!
I know you are probably feeling bad about all the eating and drinking you have been doing over the holidays.
But guess what…It’s OK.
Trust me I know how you feel. I ate and drank too much as well. But I am not worried and I don’t want you to worry either.
What I want you to do is turn these feelings into ACTION. Today is the last day of the year! Let’s put 2009 behind us…
I know you still have New Years Eve to contend with but you don’t have to wait until the clock strikes 12 to make a commitment.
Start TODAY and ask yourself.
“What are my goals? What are my behaviors?
Do my behaviors match my goals?”
What you did in 2009 doesn’t matter – the year is GONE. Just be aware of how effective your behaviors were in reaching your goals.
The real question you should ask yourself is what will the next year hold for you?
So lets get to work on making this your best year ever!
Want to know what workout routine has been working better for me as a busy dad than anything I have been doing all year?
With a new year upon us we all try to start off with a sense of renewal regarding our health and happiness.
Regarding the Dad Fitness System, I have been experimenting with a new approach to being a strong and fit dad.
With feedback from you living the Dad Fitness lifestyle and my personal experience I have been tweaking the program to give you even faster results.
Let’s just call it Dad Fitness 2.0…
The biggest mistake you can make with your workout routine is to keep doing what you’re doing.
You are right in thinking that consistency is the key to long term results, but preventing that dreaded plateau where your body shaping results come to a screeching halt is the real key to life long fitness.
Workouts are all about pushing your body a little harder than it’s is comfortable with so it can adapt by burning fat and building stronger muscles.
But none of this means anything if you can’t adapt your workouts to your lifestyle.
Do you want to know how to stay consistent with your workouts while getting results week after week, month after month?
Be like water!
I will let the great Bruce Lee explain…
“Don’t get set into one form, adapt it and build your own, and let it grow, be like water.
Empty your mind, be formless, shapeless — like water. Now you put water in a cup, it becomes the cup; You put water into a bottle it becomes the bottle; You put it in a teapot it becomes the teapot. Water can flow or it can crash.
Be water, my friend.”
This is what the NEW Dad Fitness workouts is all about in 2010, being like water and adapting the workouts to our evolving role as busy dads.
So stay tuned in the new year as I help you lose your gut and build lean muscle and share with you the New Way To Workout from Dad Fitness,
The Ultimate Fitness Plan For Busy Dads.
Happy New Year!
Share your GOALS and BEHAVIORS to become a fitter dad in 2010 by posting a comment below!
We spent all weekend going back and forth to the hospital as our 17 month old daughter Matea who has had a bad cough the last little while has come down with a lung infection and an infection in both ears!
I even have a touch of it myself but I am a big boy so I can handle it…
Thankfully she is now on a stronger antibiotic that is doing the trick as she is feeling better already.
So when family and life gets in the way, eating well don’t have to take a back seat if you have some tasty tricks up your sleeve.
Here is another nutrient dense meal that is great for dinner or refueling after your Dad Fitness workouts.
It’s also easy to prepare and tastes even better the next day when it soaks up all the flavors.
Trust me, you will be looking forward to the leftovers!
Multigrain Fusilli with Sausage
1 box of multigrain fusilli pasta
6tsp of olive oil
1 onion chopped
2 cloved of garlic
1 bell pepper chopped
6 sundried tomatoes chopped
4 Italian sausages diced
a sprinkle of salt, pepper, oregano, parsley and chili flakes
grated romano cheese
Boil pasta for 10 mins and drain
Heat oil in skillet and saute garlic and onions for 5 minutes
Add peppers, tomatoes and sausage and cook through
Add cooked pasta to mixture and stir
Top with Romano cheese
ENJOY!
Got any easy recipes to share? Leave a comment below…
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!