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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!
Did you ever feel sad and excited at the same time?
That’s how I feel today…
I am sad because my wife’s parents (Matea’s nanny and poppy) finally headed out and moved away this weekend.
…Now all the babysitting pressure is on MY parents … hear that Dad? (My Dad reads the blog as well)
But I am excited because The Dad Fitness 60 Day Transformation Challenge officially starts TODAY!
If you still want to enter and lose your beer belly before Christmas you can get all the details here:
==>http://www.DadFitness.com/rules.html
So with the Dad Fitness 60 Day Transformation Challenge getting under way this week, here are 5 Body Transformation Diet Tips that you can start applying to your diet TODAY.
1. High five (eat 5 times a day, 3 meals and 2 snacks)
2. Start big, end small. (Eat a big breakfast, medium lunch, small dinner)
3. Smart carbs. (Replace starchy side dishes like bread, rice and pasta with veggies.)
4. Drink up. (Drink water, tea or coffee and drop all calorie-containing beverages immediately)
5. Knuckle sandwich. (Control your portions by using the size of your hand for a guide)
And remember, you can’t exercise your way out of a bad diet. Small changes to your diet can make a BIG difference to your body.
Transform your body with the Dad Fitness 60 Transformation Challenge:
I am on vacation from work for a couple weeks so I thought it would be a great time to get some household projects completed.
…What I didn’t expect was to run into more problems!
Read on to find out what happened at our house and how I lost 8lbs without trying..(and no I didn’t saw off my arm if that’s what your thinking)
After repairing some boards in our patio deck and installing a new heater in our hallway, my dad and I tore down an old greenhouse in the backyard (that was falling down on it’s own anyway) so we can have more room in the yard for Matea to run around and play.
…7 trips to the town dump later, we had things cleaned up, raked and seeded.
Then the ice maker in our freezer gives out, and a couple days after that… our dryer stops working!
Both appliances are only a couple years old, so I guess the saying is true, “They REALLY Don’t Make Things Like They Used To”
We are still trying to get hold of a repairman…
The current project we are working on is installing a new shower kit downstairs in place of the old one which was all cracked up. Luckily we have another shower and tub upstairs so we don’t become the Smelly Barker’s during these renovations.
Anyway, lets hope the roof don’t fall down on me while I write this, even though it was redone 2 years ago.
…But maintaining a home is a lot like maintaining your health and fitness.
If you don’t take care of yourself and maintain a strong and fit body, you will eventually break down and need some major repairs; arthritis, obesity, heart disease, diabetes, stroke, and cancer, ring a bell?
So make sure you know your numbers and get at least a complete medical checkup once a year. I had mine last week and everything was “perfect” as the nurse said, EXCEPT
…I am 8lbs lighter than last year. (175lbs) Maybe my workouts for dads is working too good!
Eating REAL naturals foods 90% of the time, and doing SHORT high intensity workouts 3 times a week is all it takes for me to stay in great shape all year long.
I even had a dental cleaning and checkup the same day and at 31 years old kept my streak alive, still NO cavities or fillings!
So make sure YOU keep your body finely tuned by getting a regular checkup, eating right and exercising, or you just might end up with some major repairs that the doctor won’t be able to fix…
Your family is depending on you.
Get Started TODAY at ==>http://www.DadFitness.com
How are YOUR numbers? Is there something you would like to improve? Blood pressure, Cholesterol, Weight, Waist Size?
Let me know by leaving a comment below so I can help you get the numbers you want.