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…

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What can you do in 3 minutes?

You can make your bed…

You can update your Facebook status…

You can cook 3 batches of Minute Rice…

OK maybe there is a lot of things you can do in 3 minutes.

But one of the biggest obstacles we have as busy dads is finding the time to stick with our workout routine.

But in reality we all have the same amount of time in a day, so it’s really about how we MANAGE our time.

No matter what your situation, there are other dads out there juggling a lot more than you when it comes to family and fitness.

So for those days when you are about to write your scheduled workout off because of no time, I got you covered.

The 3 Minute Workout.

This bodyweight workout can be done anywhere at anytime without any equipment.

No, this shouldn’t replace your regular workout, despite what the TV infomercials want you to believe, you won’t get abs in 7 minutes!

But for a quick metabolic boost that will give you some energy and burn up some calories, put this workout in your training toolbox as an Emergency Workout.

So you now have NO EXCUSES. But you do have 3 minutes…

Do you have an Emergency Workout? Let me know by posting a comment below.

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With the Olympics under way today and Valentine’s Day on Sunday, (a little reminder guys!) I hope you have a great weekend of fitness, family and fun.

But, before you do…

Your mother always told you to “eat your breakfast”, it’s the most important meal of the day!” Well, your Mom was right…again

Just think of the word Break-Fast for a minute. You are breaking the fast of going all night without eating and get this…eating breakfast is a daily habit for the people who belong to The National Weight Control Registry. These people have maintained a 30-pound (or more) weight loss for at least a year, and some as long as six years!

If you skip breakfast you end up replacing calories during the day with mindless nibbling, bingeing at lunch and dinner, and you are setting yourself up for failure from the start.

Stay away from white breads and bagels if you want to avoid the mid-morning carb coma and reach for some perfect protein…the egg.

The egg is a complete protein food because egg protein has all nine of the essential amino acids (as well as all nine of the non-essential amino acids). Egg protein is second only to mother’s milk for human nutrition!

…and despite what Joe bodybuilder at your gym might tell you, eat the WHOLE egg! It contains half the protein and all the essential fats, vitamins and minerals

The omega 3 enriched eggs are a better choice for the healthy fats and free range eggs from your local farmers market is even better again as they are of much higher nutritional quality than eggs from confinement chickens..

*Data taken from the USDA Nutrient Database for Standard Reference, Release 15.

Starting off the day with a good source of protein and healthy fat will help you build fat burning muscle, give you sustained energy and keep you full longer.

So here is a quick 5 minute breakfast recipe for Jamaican Scrambled Eggs that is good for your taste buds and even better for your body…Now get cracking!

PS. If you didn’t see my previous emails…

The incredible three-day launch of the new TACFIT Workout ends TONIGHT at midnight!

TACFIT Commando is a comprehensive 3-month equipment-free, follow-along bodyweight exercise program that’s leaving even fitness professionals shaking their heads in amazement–and gym owners who stick their clients with high monthly fees quaking in fear.

If you’re even slightly interested in the program that just raised the bar in the world of health and fitness by breaking all the rules, this is the one you need to check out:

==>http://www.tacfitworkout.com

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Last week I posted a video showing you warmup exercises for your workout. Performing a proper warmup is the first piece in the puzzle of having a perfect workout.

It’s especially important if you live in a colder climate like me where it’s currently -50 degrees Celsius with the windchill!  Yeah you read that right…minus 50 degrees Celsius.  So I make sure to add a couple extra minutes to my workout warmup when the temperatures drop to these insane levels…

If you started your workout off right with a dynamic warm-up, now its time to call it a day with a proper cool down. This is when you should be doing some old school static stretching, which basically consists of stretching a muscle as far as your flexibility will allow and then holding that position for 10-15 seconds.

Static stretching is of value primarily for preventing or correcting excessive muscle tension and establishing proper muscle length at the joints, both of which will improve movement efficiency.

This type of stretching is best performed post-workout or several hours after the exercise session. Always easy into a stretch while gradually increasing the range of motion as your flexibility improves.

Here is my stretching routine that I make sure I do after EVERY workout…

Let me know some of YOUR favorite stretches by posting a comment below!

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I know you’re probably busy getting ready for the holidays so I just got a quick video for you today that will make you think the next time you go to drink soda…

Give them the Dad Fitness System and the best part is you don’t have to wait in line at the post office as it is sent online as a instant digital download…

==>Get The Dad Fitness System Here

Happy Holidays!

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