Friday, January 30, 2009

And The Winner Is...

You guys didn't make it easy.

We received 27 total entries in the Flip Cam Contest and everyone was incredibly open and honest with their stories.


A big shout out goes to Steve from Ohio who lost over 160lbs in 12 months while looking after both of his sick parents and grieving the loss of a brother. Steve writes...

"I did it the old fashioned tricks, gimmics, or surgery. I used faith, accountability, personal responsibility, and hard work."

Great job Steve! You've secured your place in the good Karma books, man.

Kudos goes to Tom (who has 4 kids just like me) and is starting his own fitness business this year. A quote that stuck out from Tom's entry was...

"I feel more energy and life when I am committed to a business goal and physical goals and I can see the effect on my family in a positive way as well. I know that I am committing to the pain of discipline in myself this year because I do not want the pain of regret"

And to Ellis, the father of 11 (8 of them are daughters!). And I thought I was busy!

The Winner of Flip Video Camera is...

Andy, who wrote this entry:

"3 things I'm going to concentrate on coming into 2009:

#1. 3 words: Keep the balance. Balance is everything. Family, Work, Workouts...the whole deal. Being a father of 2 twin pre schoolers and a 1 year old isn't easy since 2004 and before that. I've been asked: "How do you keep up?"...well, starting off, I didn't. I blew up to 225 lbs (maybe more) at the time my twins were born. I focused too much on family and work and not anything else.

#2. Make the time. If you can sacrifice 45 minutes in a can sacrifice 45 minutes or more with your kid's homework, at the dinner table, at the park, reading them a story at night or just plain teaching them the facts of everyday life to a point that they would understand. We're all busy but I don't believe there isn't time for everything in life. If family gets in the way of your your workouts in the morning or when they are tucked in bed.

#3 Focus on quality and not quantity with your family and your workouts...and everything in general.
In everything you do, make it worthwhile. Savor those little moments with doesn't have to be in the form or a trip to Disneyland or what have you. Give them a hug everyday...make them feel special. Your family yearns that from you. I remember going to a volleyball game just the other night and you can just see in their eyes who they look up to. Make them proud that you are their dad and live by example that healthy habits are a good thing and not all about a trip to Chuck E Cheese running around with a pizza in their hand. Introduce them to healthier eating habits such as an apple or a banana. HIt them when their young and they'll carry those good habits when they get older."

Congratulations Andy!

Please send me an email at info(at) so that we can chat about how to get you the goods!

Oh, BTW the most comedic entry goes to Michal who said...

"And all I'm doin' in 2009 is tryin' to BECOME a dad and I think it's one of the best workouts out there !! :))"

Nice try, buddy. You get an "A" for effort.

Good Luck on your Transformations guys!

P.S. You have less than 12hrs left to get your FitAndBusyDad Deluxe Package at the Basic Package Price!

=>Click HERE to get started with FitAndBusyDad Workouts!

P.P.S. The Official Rules of the 1st Ever FitAndBusyDad Transformation Contest will be posted on Monday, February 2nd so stay tuned for your chance to win the $750 GRAND PRIZE!

Wednesday, January 28, 2009

The 1st Ever FitAndBusyDad Transformation Challenge - Are you "DAD" enough?

OK, I know I'm a day late with this last announcement, but I had some loose "legal" ends that I needed to tie up just to make sure that I can do what I'm about to do.

So here's BIG Birthday Announcement #3...

I am launching the 1st EVER FitAndBusyDad Transformation Challenge!

***Notice how I didn't say "Contest", I said "Challenge". A contest is something that you do to compete against other people. A CHALLENGE is something you do to compete against YOURSELF.***

There are 2 things that you need to do to enter and to make it as a finalist in the F&BD Challenge:

1. Submit BEFORE and AFTER photos (taken on Day 1 and Day 84, respectively) showing the dramatic changes you made to your physique.


2. Write a 300-500 word essay on the steps you took to BECOME A BETTER DAD throughout your 84-days of transformation.

(*FULL Contest Rules and Details will be posted on Monday, Feb 2, 2009)

That's right, guys.


I still believe that a lot of us ("us" being Busy Dads) still get a lot of flack for being "secondary" caregivers.

People's first instinct when they see us with our kids at the park or at a ballgame or at the mall is "Oh, that's cute. They must be babysitting." That initial reaction is changing now that more and more of us are taking an active involvement in our kids' lives, but it still happens.

(BTW, if you're watching YOUR kids, it's not "babysitting"! It's called PARENTING.)

And that's why the essay portion of this contest counts for so much.

How, in your busy life, are going to improve being the type of father that your kids will want to be proud of for the rest of their lives?

Sure, it's relatively easy to ignore our families, focus totally on ourselves, eat boiled chicken breasts & steamed broccoli everyday and spend countless hours in the gym trying to get our bodies better for an 84-day challenge...but who really wins in the end? If we take this approach, what do we sacrifice and at what cost? Are we really being a better dad?

This challenge is meant for you to go beyond fitness and really dissect your lifestyle. To go deep and make yourself ask HARD questions like...

Am I being a shining example of health to my family?

What kind of impact am I putting on their lives?

Thirty years from now, what will my kids remember about me the most?

Or, even more importantly...

Given my current lifestyle, am I even going to be around 30 years from now to see my grandchildren?

This isn't just a body transformation's a LIFE TRANSFORMATION.

And if your family and your health isn't incentive enough, here is the prize line-up:

Grand Prize - $750 Cash, 1-year telephone coaching & personalized program consultation with me & LIFETIME products from FitAndBusyDad.

Runner-Up - $500 Cash, 6-months telephone coaching & personalized program consultation

3rd place - $250 Cash, 6-months telephone coaching & personalized program consultation

Prizes will also be given to the contestant who best BLOGs about his experience(s) throughout the contest AND to the contestant who best VIDEO BLOGs his experience(s).

So, are you up for the challenge?

Are you ready to step-up and be a better man, a better parent, a better DAD?

I think you'll be just fine AND you'll have my support 100%.

So don't wait, make the decision to change and get going!

=>Get Your FitAndBusyDad Workouts NOW

Your Coach,
Chris Lopez
The FitAndBusyDad

P.S. You have until Friday (tomorrow) at midnight to get your NEW FBD workouts at the promotional price of $39. Click HERE to get started FitAndBusyDad Workouts!

P.P.S. Today is the last day to enter to WIN the flip video camera. All you have to do is leave a comment. Click HERE for your chance to win.

Tuesday, January 27, 2009

Big Birthday Announcement #2: The FBD Deluxe Package Launch

Well, I had a pretty good day yesterday. In addition to all the well wishers and a nice birthday sushi dinner with my family, I was able to bring out some amazing and inspirational stories on the blog post from yesterday.

You should really check it out and leave a comment if you haven't already. Remember, a brand new Flip Video Camera is yours if you leave the most entertaining and inspirational story of how you're going to make 2009 the best year for you and your family!


I have just released 3 BRAND NEW workouts, and for the next 3 days have made them available to you when you buy the Original FitAndBusyDad Workout Package.

These workouts are like nothing you've ever seen before. Each one holds consistent with the FitAndBusyDad Principles of INTENSE, TIME EFFICIENT and NO-FLUFF workouts that will get you out of the gym in less time than ever!

These workouts (with the entire FitAndBusyDad Package) are only available at this price ($39) until 11:59pm EST Friday, January 30th, 2009.

After that, they become part of the Deluxe Package ($79).

Here's a sneak peak of what you'll get:
High School, for most of us, were either the most traumatic years of our life or the most triumphant. Have you ever wondered what everyone looks like now? Well your old buddies and/or girlfriends are probably wondering the same thing. Show them that you're even better than you once were and get ready to knock their socks off. This intense program will get you ready in 8-weeks so that not only will your old flames take notice, but your wife will not want to let go of you.
Due to popular demand, this spin-off from the original Big Daddy was created for the Busy Dad who can get to the gym at lunch time. This 12-week program will allow you to get to the gym on your lunch break, get an intense and growth stimulating work out and get you out of the gym and back to the office in time for that 1pm meeting - shower and post-workout meal included.
Not having time to train is really NO EXCUSE anymore. This collection of bodyweight circuits will enable you to get a quick intense workout ANYWHERE. I designed each one of these workouts to be done in an 8 x 8 space - about the size of an elevator. So, no matter where you are - hotel room, cubicle, office or bathroom - you'll be able to get your workout in.

So, even though it was my birthday, I'd like to give YOU the presents!

Get these 3 BRAND NEW workouts for FREE when you purchase the Original FitAndBusyDad.

Act now, because it all goes away on Friday night!

All the best,
Chris Lopez
The FitAndBusyDad

P.S. Don't forget I have the final and BIGGEST announcement coming tomorrow!

Monday, January 26, 2009

Big Birthday Giveaway #1: What Are You Doing in '09 to be A Better Dad?

Today, Monday, January 26th, 2009 is my 32nd Birthday.

I couldn't think of a better way to celebrate than to thank all of you for your kind and supportive emails and notes of encouragement over the past year and a bit.

So to show my thanks, I'm going to be making 3 BIG ANNOUNCEMENTS over the next 3 days where everyone can take advantage of some incredible prizes, giveaways and special offers.

So here goes...

BIG ANNOUNCEMENT #1: I'm giving away a
BRAND NEW Flip Video Camera.

Here's how you can win...

With January almost done, I'm wondering how everyone is keeping up with their "dreaded" New Year's Resolutions.

Have you been able to stay on track with eating well and keeping a consistent exercise schedule?

Have you resolved to be a better dad and make sure that you're reading a bedtime story to the kids every night?

Have you been a shining example of health to your kids by showing them that you make time to exercise and choose what you eat carefully?

To WIN the Flip Cam,


Your entry must be submitted by commenting on this blog post by no later than
Thursday, January 29th, 2009 @ 11:59pm EST.

The winning entry will be judged on creativity, specificity of goals and how entertaining and/or inspirational your story is and will be announced on Friday, January 31st, 2009.

Don't be shy. Step out of the shadows and let everyone know your story and how you resolve to be the best you can for your family's health and your own.

I look forward to reading and being inspired by you!

Chris Lopez
The FitAndBusyDad

P.S. There's another BIG ANNOUNCEMENT coming tomorrow!

Wednesday, January 21, 2009

Yesterday's Afternoon Workout

I've been on a quest to build some muscle lately so I've been eating a little more than usual and have really been trying to hit the weights hard.

So my plan is to get to the gym (I'm lucky in that I work in one...kind of) and hit the weights 3 x week and then do one recovery workout at home with some fun kettlebell stuff (see my post from Monday).

Yesterday, here's what went down...

1) Weighted Chin-ups, 5 sets (I worked up to 5 reps w/a 60lb DB attached to my waist)

2a) DB Incline Press, 3 sets x 8
2b) DB Row, 3 sets x 12

3a) Full Contact Twist, 3 sets x 15
3b) Face Pull, 3 sets x 15

Why is it that a 60lb DB attached to your waist feels lighter than doing chins with a 45lb weighted vest?

A lot of experts say that I should constantly have food in my mouth if I want to really pack some muscle on.

But, I'm still following my buddy Brad Pilon's EatStopEat plan by fasting once per week because I feel it plays a huge role in regulating my hormones (mainly HGH) and because I just seem so much more productive when I'm fasting.

So TODAY is a fasting day because I have A LOT of work to do.

When I get home tonight, I'm making steak with some brown rice and black beans...a little Mexican flavor today! Can't wait!

Enjoy your day,
The FitAndBusyDad

P.S. My muscle building workouts still follow the FitAndBusyDad principles. My workout yesterday, from start to finish, lasted only 32-minutes!

=>Get started with FitAndBusyDad workouts!

Tuesday, January 20, 2009

What's the BEST Cardio Machine to Use?

As much as I hate doing cardio and would never tell you guys that it's a necessity for fat loss, I know that some of you just love it.

So I wrote an article ranking THE BEST CARDIO MACHINES suggesting which ones you should use and which ones are just a complete waste of time.

You can check my article out on by clicking HERE.

=>The FitAndBusyDad's Ranking of the BEST Cardio Machines

Just do me a favor though, OK?

Read Men's Health or Men's Fitness or GQ while you're sitting on the recumbent bike. Leave the People Magazine to the Cardio Queen with the liatard on.

The FitAndBusyDad

p.s. The best way for Busy Dads to lose fat WITHOUT doing cardio can be found HERE.

=>Get started with FitAndBusyDad Workouts

Monday, January 19, 2009

Tonight's Workout

I couldn't make it to the gym today, but one of my main goals for this year to make sure that I don't miss a workout. So after the kids went to bed - and during commercials of 24 (Jack Bauer is the MAN!) - I got some fun kettlebell stuff in folks "FUN KETTLEBELL" isn't an oxymoron.

Here's what I did...

Warm-Up - 1-Arm Kettlebell Swings x 20 each arm

1) Turkish Get-Ups 2 sets x 5 reps each side (see video)

2) 1-Arm Windmill (2 x 8 reps each arm)
3) Alternating Renegade Rows (2 x 20 reps)
4) 150 KB Swings (using a 24kg kettlebell)

Done...and then back to work.

I knew Jack Bauer wasn't going to kill the good-looking FBI agent.

The FitAndBusyDad

P.S. Click HERE to get started with the FitAndBusyDad Workouts.

Just When I Thought Things Were Starting to Get Back To Normal...

This past Friday night while the kids were asleep and while my wife was at her weekly soccer game, I was sitting on the couch working diligently on some new projects that I've got on the go.

Around 10:30 the phone rings and it's Rozanne (my wife).

"So some girl tripped me and I heard 2 'pops' as I fell to the ground. I'm sitting here on the bench. I think I broke something. Should I go to the ER?"

My first reaction was, "Ashton Kutcher must be on the line because I'm getting Punk'd".

And when I realized that this was no joke, my second reaction was "How the hell am I supposed to wake up 4 kids, bundle them up for -25 degree weather and pack them up into the minivan for a fun Friday night trip to the ER?"

Luckily, a friend of hers was kind enough to take her to the hospital.

About 4 hours later she comes home sporting the latest in hospital casting and aluminum crutches.

We're waiting on the final word, but it looks like she'll be 6-8 weeks in a cast and then another 4-6 on rehab.

So that'll be 12-weeks that I'll be on double duty running a tight ship.

I've got volleyball practices to get AJ to, art classes for Joey and ballet classes for Frankie - all the while taking our most "clingiest" child, Mikey, along for the ride.

This operation has to be done with military like precision and it all started yesterday as I was whipping the girls into shape and getting things in order. Just look at the synchronization...

Just kidding. I don't really run a bootcamp in my house.

But now more than ever do I really need to make sure my morning and evening routines are "tight" and even more workouts NEED to stay consistent.

In a situation like this, knowing myself, stress can really take over. The way to combat that is by trying to make things as routine and as normal as I possibly can for the rest of the family.

Sure, I may not get 7-8 hours of sleep every night. But as long as I control what goes into my body and keep my energy levels up with consistent workouts, all should be well.

If there's one thing I've learned through all of this, it's that my wife is stronger than I thought.

Her words, "I've been through labor 4 times, what's a couple of broken bones and a severed tendon?"

My hero.

-CL, the FitAndBusyDad

P.S. Tendons may be torn and bones may be broken, but that's not going to stop me from unleashing THE BIGGEST FitAndBusyDad Promotion yet...for my 32nd birthday next STAY TUNED!

Friday, January 16, 2009

Last Call!

OK Guys, this is the LAST CALL for the HUGE Turbulence Training Seminar in Toronto that Craig "Ripped to Shreds" Ballantyne and "Fast" Brad Pilon are putting on to show you how to get your best body in 2009!

I've given away 4 NEW and EXCLUSIVE FitAndBusyDad workouts so far to those that have registered and have shown me (e-mailed me) their receipts. If there is anyone else who has registered between Monday, January 12th and TODAY (Friday, January 16th), make sure to send me a copy of your receipt so that I can send you my new muscle-building program "BIG DADDY 2.0: The Gym Issue".

If you haven't picked-up your tickets yet, do so NOW!

==>TT Toronto Seminar

See you this weekend! And make sure to introduce yourselves and say "hello". I'll be the guy in the back with the kids :-).

-The FitAndBusyDad

A Formal Public Apology to My 4 Daughters...

Dear AJ, Joey, Frankie & Mikey,

Daddy is sorry.

Over this past business trip, mommy and I had no choice but to join daddy’s work friends on a trip to Disney World.

We didn’t have any fun.

The only ride we got to go on was a big motor coach that took us around all the parts of the Magic Kingdom that you would find boring (but interestingly, daddy found quite amazing).

We saw how Disney World does their laundry.

We saw how they make their plants into different Disney characters (and you’d be proud of me, girls, because daddy corrected the tour guide when he mistook Belle for Cinderella).

Then we went underground into the tunnels to see how Disney cast members secretly get around the park.

But it was no fun without you. And mommy and I were thinking about you the whole time we were there. That smile on my face in front of Cinderella's castle wasn't was just for show.

All I did there was work, work, work. And even though I got a lot done, I didn't have any fun whatsoever...

So I promise to you today, never to go back to Orlando, Florida (or to Disney World) unless the 4 of you and your mother are with me.

Your FitAndBusyDaddy

P.S. Just kidding. Mommy had lots of fun and didn't want to come home!

Tuesday, January 13, 2009

The Importance of Quality Time

Hey Guys, Here's the video to this post if you'd prefer to watch it. You can read about it below...

It's early in the morning here in Orlando and I woke up sore.

After our morning excursions with the Disney Institute and lunch, Rozanne and I had some free time for some R&R. We went for a walk around the property and found a beach volleyball court by the pool.

It's been a while since I last hacked around (that's vball speak for "unstructured play") on a beach court. Luckily, I've still managed to retain some fundamentals.

Getting out there and playing ball with my wife was refreshing and made me appreciate this time we have together. Yes, I'm here on business, but meeting don't start until today so we milked as much time together as we could.

It's important for us (my wife and me) to make sure that make time for each other.

As you know, we've got 4 little girls at home, so the time we get alone is few and far between. Couple that with it being January where Toronto winters are cold and the days are short and with the economy being the way it is right now...more often than not, we don't really feel like doing anything.

It's not because we don't want to spend time with each other, it's just that the environment isn't condusive to us motivating ourselves.

So when the Orlando opportunity presented itself, I made sure to book a ticket for Rozanne to come with me.

And it's been great. We get dinners and days off together and she'll get alone time while I'm in meetings where she doesn't have to worry about getting anybody out of bed, changing diapers, wiping noses or driving to school.

It's essential for us to make time to reconnect and I strongly suggest you make time to do the same with your wife or special someone.

-The FitAndBusyDad

Monday, January 12, 2009

The BEST Training and Nutrition Advice LIVE!

I'm sitting in my hotel room here in Orlando, Florida while my wife is still asleep. I'm here for a series of business meetings and Rozanne is tagging along for some well deserved R&R.

I think it's been 3 years since we've been away without the kids. It was tough saying goodbye to them. I miss them already.

So while I'm here, I'm looking to get advice for some new ideas on how to best deliver the FitAndBusyDad message - how do I deliver the BEST training, nutrition, health and lifestyle advice to the health-conscious, involved and active FATHER?

Well, it just so happens that the 2 guys who I look to for advice on TRAINING and NUTRITION - my "Number 1" and "Number 1a" - happen to be here in Florida with me for these meetings.

Craig Ballantyne and Brad Pilon, 2 fellow Crazy Canadians, are here Masterminding with me. Each time I talk to these guys, I end up coming away with some amazing ideas!

Craig is the creator of Turbulence Training and is the #1 expert for Fat Loss in the WORLD...and that is no exageration.

Brad is the author of EatStopEat and is the guy I go to for the latest nutrition advice and research.

Both Craig and Brad will be speaking at the FIRST EVER TURBULENCE TRAINING SEMINAR
in Toronto this coming weekend - Saturday, January 17th.

I guarantee that Craig and Brad will unleash the absolute best and cutting-edge fat loss techniques known to man at this event which is why I bought my ticket early.

You can pick-up your ticket HERE.

This event will be life-changing for anyone who attends.

In fact, I'm so sure you'll come away with at least 5 new body transforming gems that if you register between today Monday, January 12 and Friday, January 16th, I'll send you a copy of a new project I'm working on that hasn't been released to the public yet.

Just email me a copy of your receipt and I'll send you the download link.

See you guys back in T.O!


p.s. Make sure to come and say "hello" when you're there. I'll be sitting somewhere in the back!