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!
E=mc²
You might remember this from your old high school math class.
It was Albert Einstein’s Theory of Relativity.
Despite Einstein’s well known brilliance, what amazes me even more was he was also a busy dad of 3 kids.
Einstein was known for challenging the status quo and I think if he was alive today he would tell us busy dads who continue to waste time on long boring workouts that leave us even more exhausted to smarten up and fly right!
Einstein doing his interval training
So let’s do the math…
A typical workout may look like this.
Pushups, 3 sets of 12-15 reps, rest 60 secs
Deadlifts, 3 sets of 6-8 reps, rest 60 secs
Bicep Curls, 3 sets of 8-10 reps, rest 60 secs
Shoulder Press, 3 sets of 8-10 reps, rest 60 secs
With each set taking almost a minute to complete and resting a minute in between sets this workout would take you about 30 minutes on paper.
But in reality, this workout would take even longer as you would have to move around the gym setting up each exercise and changing weights, not to mention actually getting to the gym.
Even a 40 minute workout is not bad compared to most endurance type workouts found in the muscle mags on your local newsstand.
What if I could show you how to get this same great workout using all the same exercises in half the time and without all the equipment?
Would you be interested? If your a busy dad, you should be.
Enter the Dad Fitness Theory of Efficiency, which is
E=Dad Fit
I am so smart…SMRT
Where E is Efficiency, Dad is well… you!, and Fit is what you will become using this workout routine
So it’s time we pulled a General Motors with our workouts by getting rid of the excess junk and focusing on what works…no offense Saturn owners.
Check out this video to see the same Dad Fitness workout using the exact same exercises done in all in one movement but without the wasted time.
Plus all you need is a simple set of dumbbells!
*Warmup with 10 reps of bodyweight burpees.
Dumbbell Pushup, no rest, go directly to
Dumbbell Deadlift, no rest, go directly to
Dumbell Bicep Curl, no rest, go directly to
Dumbbell Shoulder Press, rest 60 secs
Complete this circuit 8-10 times before resting, and repeat the circuit 3 times.
Total workout time is about 15 minutes. How’s that for efficiency?
So lets get smart with our time and put the “work” back into our workouts so we can spend less time with the dumbbells and more time being a dad…
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 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!
Do you like playing cards?
Personally I never enjoyed playing cards, I just couldn’t get into it…
But that is about to change because I just discovered a cool new workout routine that fits in great with the Dad Fitness Lifestyle and also fits in your pocket!
Have you ever heard of FitDeck? FitDeck is a unique deck of 56 playing cards containing illustrations and instructions describing over 50 different exercises, stretches, and movements.
These ‘no-equipment’ FitDecks contain exercises that require only your bodyweight to perform. ‘FitDeck Bodyweight’ is also the most popular series of ‘no-equipment’ FitDecks.
To share the details on this awesome fitness tool with you, I got the founder of Fit Deck, Phil Black, on the phone for a recorded interview.
Click this link to listen to the interview and get your own set of Fit Deck workout cards:
Phil shares some great stuff in this interview on how Fit Deck was created and how he balances fitness and family, because Phil is also a busy dad with 4 boys!
I just ordered some of the FitDeck cards myself, as they are dirt cheap, portable and make great stocking stuffers for Christmas…
Here is the link again to the interview and to order your own set of Fit Deck cards:
Enjoy!
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