Are you scrambling around in the mornings like eggs in a pan trying to fix a quick and nutritious breakfast?

If so, then give this jacked up French Toast recipe a try to feed those hungry muscles before you head out there door.

High Protein Feel Good French Toast

2 slices of 100% Multi-Grain Bread
3 Omega 3 enriched Eggs
1/4 cup of milk
1 scoop of vanilla protein powder
1 tsp of cinnamon
1 tsp of vanilla extract

-Take the eggs, milk,  protein powder, cinnamon, and vanilla and whisk them together in a bowl.

-Spray a non stick pan with cooking spray and turn to medium heat.

-Soak each piece of bread for at least 1 minute in the mixture pressing down as to make the toast absorb as much as possible.

-Fry each piece 2-4 minutes each side until golden brown.

Top with fresh fruit or berries…Enjoy!

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You probably read lots of articles by now on the BEST workout routines.

Heck, I am a fitness writer myself and after 15 years of studying health and fitness inside and outside the gym as well as earning lots of advanced certifications I am confident that the advice I give works and is also safe and helpful for a healthy person.

Unfortunately with the age of the internet everyone thinks that they are suddenly qualified in exercise science and advanced program design.

That’s why mechanics don’t do brain surgery and why your dentist don’t fix your plumbing, (although some of their tools do looks the same).

It’s because they SPECIALIZE in their field and when we want expert results we go to an expert.

But you still have to be careful who you consider an expert despite some fancy letters after their name.

After seeing a workout routine that was left in the gym the other day I am almost ASHAMED to be called a Personal Trainer in the same breath as the “personal trainer” who designed this exercise program below!

This has got to be the WORST weight training program I have EVER seen!

…and trust me I have seen it all and this even goes way beyond any of the over hyped bodybuilder routines found in the magazines.

I am sure my 2 year old daughter would come up with a better routine, as her squat technique is impeccable.

It’s no wonder guys at the gym are walking around with torn up shoulders and bad backs.  I would rather they stay home and did nothing, than follow stuff like this and breakdown their muscles and mobility with the overuse and redundant exercises found below.

95% of these exercises are not only a waste of anyone’s time for building muscle but the unnatural angles recommended for some of these movements make them go from bad to down right DANGEROUS!

So I hope the “trainer” who blindly slapped this workout routine together goes back to eating their Cracker Jacks and the personal trainer certification that came with it…

WARNING: Displaying this workout is for novelty purposes only and may cause a choking hazard if anyone with a brain reads it while eating or drinking.

The Worst Workout Routine EVER

3 sets of 10 for everything.
(wow, that’s creative)

Day 1

Wide Grip Bench Press
Wide Grip Incline Bench Press
Pullover
Decline DB Press
Bench Dip
Cable Flys
Cable Crossover
Pushup

Day 2

Lying Bicep Curl
Preacher Curl
EZ bar Concentration curl
Cable Bicep curl
Tricep Overhead DB Press
Skull Crusher
One arm Cable pushdown
Dip

Day 3

Pullup
Cable One Arm Pulldown
Lat Pulldown
Seated Cable Row
T Bar Row
Bent Over Db row
Reverse Fly
Back Ext.

As for lower body exercises I didn’t see any but was too disgusted to turn the page and waste my time reading any more of this garbage.

If you are a busy dad and is looking for professionally designed workout routines done for busy dads by a busy dad, check out www.DadFitness.com for safe and effective workouts and nutrition plans that give you maximum results in minimum time.

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Get 7-8 hours of sleep a night and de-stress during the day with short naps or meditation. Sleep one hour for every 2 hours you’re awake.

By following these 7 Habits of Highly Fit Dads 90% of the time and focusing on progress and not perfection you can have some freedom and still be a fit father.

With summer just around the corner, it’s not too late to get started now!

If you want a simple program that tells you what to eat, and how to workout to get maximum results in minimum time – get over
to Dad Fitness, The Ultimate Workout and Nutrition Plan For Busy Dads

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After 16 years in and out of gyms I am still surprised to see how many guys just walk into the gym straight off the street with only the clothes on their back…and the guys wearing jeans DURING their workout, well that’s just wrong.

If you are serious about taking care of your body and you make time to get to the gym then you need to make sure you bring the proper gear.

Yes, I know you can still get a great workout without any gym gear or gadgets but if you want to “protect this house” as Under Armour says then you need the right tools.

So after seeing my 2 year old daughter Matea tearing into my gym bag the other day like it was her toy box I thought I would share with you what lurks in the smelly and sweaty darkness of MY gym bag to help me stay lean, strong and pain-free.

1. Under Armour Gym Bag

I used the same old Adidas bag for over 10 years until I needed more room for my gear so I picked this one up at a Sport Chek store. It has room for all the gear you see, is strong and durable and matches my Under Armour shirt, shorts and socks. No I am not endorsed by them it’s simply the most comfortable workout gear which can be found at www.UnderArmour.com

2. Nike Frees

Surprisingly the sneaks I wear to the gym are Nike, but for ONE reason. These aren’t your normal running shoes which is not as great as you may think for running or training. I have the Nike Free’s 7.0 which are almost completely flat on the bottom keeping your heel flat to the ground and more flexible allowing your feet to move almost like if they were barefoot which is great for long term structural alignment and stability from your toes to your back. Online at www.Nike.com or at your local sports store.

3. Foam Roller

Your muscles are like rubber bands and most people have little “knots” or tight spots in their muscles that they don’t even realize how it’s affecting their mobility and range of motion inside and outside the gym. Foam rolling breaks up these tight spots like a 400lb Samoan giving you a massage. Yeah, it’s not enjoyable but the benefits are. I got mine short one which fits in my gym bag here, www.EliteFTS.com

4. Bands and Balls

You only see one medium size band here but a pack of different sizes are great for stretching, dynamic warmups and for simulating free weight movements. For you guys who can’t do a chinup on your own these are also great for helping you along by looping the band over the bar and placing your knee in the loop. Great way for your wife to do them too! The small yellow ball is also used similar to the foam roller but can get at smaller trigger points like your feet and your glutes. Got the bands at www.EliteFTS.com and this ball or a tennis ball found at your any sport shop will do.

5. Jump Rope

It might be “old school” but it is one of the most effective forms of exercise equipment for burning off that belly. Great for workout warmups and high intensity cardio. Not convinced? Try it for a couple minutes! Dirt cheap at Walmart.

6. Kleen Kanteen Stainless Steel Water Bottle

One thing I do see a lot of at the gym is guys sucking back their protein shakes in those supplement branded plastic shaker bottles in hopes of putting on muscle. But little do they know those cheap plastic bottles leak BPA and estrogen-like compounds into the liquid contributing to man-boobs, not perfect pecs.  We got a whole bunch of these stainless steel water bottles for us and even little Matea at www.KleanKanteen.com

7. Chalk

Get a grip and use gym chalk to help you strengthen your grip and hold on to heavier weights. If your gym doesn’t allow chalk I would consider training at one that does or just be sneaky with it and clean up the weights afterwards. I still use an old Tubberware container that my dad used for his gym chalk for over 20 years!  Don’t use your kids colored chalk, get the right stuff! My block from www.Heavyweights.net has lasted me a while.

8. Training Journal

I think this is a MUST if your are serious about progressing and getting results from your workouts. Think of this as you would with tracking your financial statements, but you will get a better return on your investment with a training journal. I have been using these MuscleMag training journals for years and find them to have a great layout for recording your exercises, sets, reps, goals and comments. Plus one book last’s almost a YEAR training 3-4 days a week. www.Amazon.com or Amazon.ca for me.

9. Tunes

Before I got my iPhone I used this other small Mio MP3 player with headphones for years to keep me focused and intense in the gym. Luckily I train in a small dungeon of a gym where most of the time I can just connect my iPhone or player to the little stereo and crank up some Linkin Park. I am sure you know where to get an iPhone, but just in case you just woke up from the dead,  www.Apple.com

10. Belts, Straps and Wraps

These all seem to get a bad wrap lately (excuse the pun) but I think they all have their place in your training. Belts, straps and wraps just help to keep your form tighter and support you during heavy lifts.  I only use my belt for low rep heavy squats, usually under 4 reps. Wrist wraps for heavy dumbbell presses and barbell presses and wrist straps for heavy dumbbell shrugs. Don’t be like some guys and be wrapped up like mummies because of years of bad training habits. Use them, don’t abuse them.

Again EliteFTS is the top company in the world for gym equipment and gear. It’s where most pros and their gyms get their gear, and I can see why. Also love their hoodies for staying warm during the cool days heading to the gym.

Miscellaneous items:

Gym towel- You do sweat during your workouts right? A large towel is also good if you have to do any exercises on the  dirty floor. Got this one free with a tub of creatine.

Weight Collars- My gym don’t have any so I bring my own. Got them off Ebay for 5 bucks a pair.

Purple Fat Grips- wraps around the bar to give you stronger forearms with a thicker grip and red tape and yellow paint marker to mark grip widths on barbells and racks. The grips were free with tub of protein powder or you can get Fat Gripz at www.FatGripz.com

Membership card- My gym finally realized it’s 2010 and is installing a swipe card system along with new dumbbells and equipment

Calculator- To add up the thousands of pounds I lift during my workout. Math was always my worst subject….

Back Up Tunes- Linkin Park Hybrid Theory CD and extra batteries for when I don’t have my iPhone with me…which I hope is NEVER

I certainly don’t get any compensation for mentioning these sites, (but will gladly accept it!)

So what’s in YOUR Gym Bag?

Let me know by leaving a comment below…

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FACT:

A lot of gym rats might be able to load up the bar with hundreds of pounds for endless sets of the bench press but can’t even do 10 correct push ups…

I don’t think you have any business bench pressing if you can’t properly perform 20 perfect pushups.

If you can’t handle your own bodyweight, how functional is it to lie down on a bench and press additional weight?

Don’t get me wrong, the basic barbell bench press is a great upper body exercise for building muscle, but it’s depended on WAY too much to build a strong chest and shoulders.

Most people consider Pushups and Bench Presses both chest dominant exercises. But there is a big difference between the two…

The bench press is an open chain exercise and the pushup is a closed chain exercise.

The “chain” just refers to the kinetic chain of your body, which simply means that all of your body’s muscles are inter-connected in a “chain” and therefore the movements you make are also part of a that kinetic chain.

Open chain exercises allow your feet or hands to move freely like in a bench press, dumbbell curl or leg curl.

Closed chain exercises keep your feet or hands in a fixed position like on the ground during pushups or squats and even chinups.

Closed chain exercises are safer and more effective for real world functional strength because they allow your bodyweight to move through space in a full range of motion while distributing muscular stress through many muscles instead of isolating and stressing single muscles.

A big reason why so many bench press addicts develop shoulder problems is because of not the shoulders directly but due to the lack of movement in your upper back when pinned to a bench during bench presses.

The muscles in your upper back surrounding your shoulders blades and scapula play a crucial role in stabilizing and allowing movement of your shoulder girdle during pressing movements.

Pushups eliminates this problem by allowing your upper back to contract in a full range of motion when you lower yourself to the ground.

Plus for busy dads bodyweight exercises are great because they can be done anywhere without any equipment!

(here is my favorite pressing exercise)

So if you want to incorporate a simple but intense pushup workout into your workout routine give the 100 rep pushup workout a try.

Once or twice a week at the end of your regular workout aim for performing 100 pushups and time yourself to see how long it takes you.

Do as many reps as you can and do however many sets it takes you to reach 100.

For example if you can do 20 pushups at one time before failure start with 20 but as you fatigue you will probably drop down to sets of 10. You will obviously need more rest between sets as you get closer to 100.

Take as much rest as you need to get at least 10 reps for each set until you reach the 100 rep mark.

Most guys in pretty good shape will be able to complete 100 reps anywhere between 5-10 minutes.

Don’t worry how long it takes you. Just record your time and push hard to beat it the next time around.

Before you know it you will join the pushup century club and have the perfect pecs to prove it!

Perfect Pushups Tips

*Keep your abs braced tight and your hips in line with your body.

*Tuck your chin in like a “double chin” and look straight down at the floor to form a straight line from your head to your toes.

*Push your elbows and upper arms back in a 45 degree direction opposed to straight out to your sides.

PS. Be sure to check out my training article in the April/May issue of Inside Fitness magazine!

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