1. Weekly Workouts
Do 3 Dad Fitness workouts a week of strength training and metabolic intervals. Keep your workouts under an hour.
2. Calorie Counting
Don’t count calories and don’t diet…count ingredients and eat real food that hardly has any.
3. Five Feedings
Eat 3 meals a day with 2 snacks; lean meats, fruits, nuts and veggies. If it’s not a plant or animal don’t eat it.
4. Big Breakfast
Have a big breakfast, medium lunch, small dinner. Most overweight people eat a small breakfast, medium lunch and large dinner.
5. Healthy Hydration
Drink only zero calorie natural liquids, water, coffee and tea…diet soda is not natural.
6. Sun and Sports
Get outside and be active with family and friends. Don’t be all show and no go, muscles are meant to move, so put them to use and run, jump, climb and play.
7. Rest and Relax
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
Ever since I got interested in health and fitness in my early teens I began to realize how important it was to learn how to cook for myself and cook REAL food that also tastes great.
Even at a really young age I would rather watch a cooking show on TV than watch Teenage Mutant Ninja Turtles… But I do share the turtles love for pizza!
Basic cooking and learning what REAL food is should be a skill that EVERY kid is taught in school, right up there with math and science.
Now that I am a father I realize even more, how important it is to not only play a part in preparing healthy food for myself but also for my daughter.
Even at 20 months old her favorite snack is fresh fruit and berries and at dinner last night she asked for more broccoli!
Don’t get me wrong, I am no food Nazi! I think it’s one of the greatest pleasures of life. But I think most people live to eat instead of eating to live…
We still let her enjoy being a kid and let her eat some of the treats and sweets that we all have on occasion. Mostly when she is out visiting family and friends we loosen up on the food rules but when she is home most of the time we try and feed her the healthy meals that we prepare as a family.
After stumbling onto Jamie Oliver on the Food Network a few years back I watched as this guy with the funny accent not only cooked quick great tasting food but also started a food revolution to combat the skyrocketing child obesity rates in the world today.
Plus Jamie is also a busy dad so he knows what works and what’s practical when it comes to feeding kids healthy meals.
It made me realize that as parents teaching kids about healthy eating can be the biggest contribution we can make to the next generation.
If you are a parent, I highly recommend you take a few minutes out of your day to watch this powerful video!
I REALLY want to hear what you think!
Let me know by leaving a comment below…
I just got an iPhone the other day and discovered this cool app which can scan the bar code of your food and download and display the nutritional information if you want to keep track of what you are eating.
Now if your eating mostly natural foods like lean meats, fruits and veggies you shouldn’t have to count calories anyway. You won’t find nutritional information on an apple because it’s naturally good for you!
But most people get frustrated with their workout routine because they don’t have any idea how much calories they are eating everyday, and fat loss is still simply about the calories you consume vs. the calories you burn off.
So if you have an iPhone check out this app to help get you back on track to eating real food and getting real results…
Got any cool apps you would like to share? Let me know and leave a comment below!
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.
Comments
Dad Fitness Recipe of the Week: <br>Grilled Garlic Stuffed Steak
Yesterday evening we had both our parents over for dinner as I served up Garlic Stuffed Steak.
This is a great alternative if you are tired of just throwing a slab of meat on the grill.
Check out the recipe below.
As for my workout today, this is what went down.
Decline BB Bench Press
Decline DB Bench Press
Flat DB Flys
Reverse Cable Pushdows
DB External Rotations
3 sets each, 5-10 reps
If you want to get REAL results from your workouts then you have to starting eating REAL.
Try to stay away from foods that are processed or out of a box or package. When you are shopping for groceries just imagine your grandmother is there with you and if it’s a food that she would recognize you can throw it in the cart.
It’s all about PROGRESS not PERFECTION. As long as you are eating real food 90% the time such as lean meats, beans, nuts, fruits and veggies and doing your intense Dad Fitness workouts, YOU will see RESULTS.
Alright, I hope you`re hungry, because if you are not, you will be after trying this recipe!
Grilled Garlic-Stuffed Steaks
2 boneless top loin steaks, cut 2 inches thick (about 1 pound each)
1 Tbsp olive oil
1/4 c garlic, chopped very fine 1/2 c green onions, thinly sliced
1/4 tsp salt
1/4 tsp pepper
In a small nonstick skillet, heat oil over medium low heat until hot. Add garlic. Cook and stir 4-5 minutes or until tender, but not browned. Add onions. Continue cooking and stirring 4-5 minutes or until onions are tender. Add the salt and pepper and let cool completely.
Meanwhile, with a sharp knife, cut a pocket in each steak by cutting horizontally along one long side to within 1/2-inch of each of the other 3 sides. Spread half of garlic mixture inside each steak pocket. Secure openings with wooden toothpicks.
Grill steaks, covered, over medium heat for 6-8 minutes for medium rare to medium doneness, turning occasionally. Remove wooden toothpicks. Carve steaks crosswise into 1/2-inch thick slices.
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