Friday, June 26, 2009

Baby #5 is a.......

Check out the video that I just posted to find out the gender of FitAndBusyBABY #5....

=>The FitAndBusyDad BIG Announcement

It's our 9th Wedding Anniversary this weekend, so that my mean that I'll be indulging in some cheesecake.

I'll keep you posted.

Happy Friday!!!!


Thursday, June 25, 2009

Wednesday Training & Nutrition

I packed my trunk this morning with my 40lb rope, a 70lb sandbag, a 24kg kettlebell and my blast straps and now I'm off to Oakville, Ontario (about an hour outside Toronto) for the day to meet with some of my fitness business buddies to go through a crazy outdoor workout and then some business brainstorming.

It should make for a good workout and a great day.

Any chance you get to train (and meet) with a group of like-minded individuals, I suggest you take it. It could make the difference in your obtaining results and acehieving your goals or just staying where you are right now (both in your fitness efforts and your business success).

Yesterday's training day went quite well. I didn't have a lot of time (surprise, surprise), but was still able to get a great workout in. Here's what went down...

1) BB Push Press - worked up to 2 sets of 8 @ 135lbs

2) DB Row - 8 x80, 8 x90, 8 x 100 (my gym doesn't have anything higher than 100lb dumbbells, so it looks like I'll be trying to rep out with the 100s until I get bored)

3a) Close grip chin-up - 4 sets of 6
3b) DB Tricep Ext - 4 sets of 6 @ 35lbs

4) 200 KB swings w/a 36kg kettlebell

Nutrition yesterday was pretty routine as well.

6am - apple, blueberries, peacans, cocoa nibs & 2 cups of green tea

9am (post workout) - 2 sweet potato pancakes w/butter & maple syrup; 1 bowl of Ezekial cereal with 1/2 cup coconut milk & a banana

Then I FASTED until I woke up this morning and had a 3 egg omellette w/mushrooms, onions & peppers and 1/2 an avocado w/salsa. I also had a lot of water and a double espresso.

I'll be sure to film some video of the crazy stuff we're doing for our workout today.

Stay tuned for that, I'll post it for next week.

Have a productive day. I'm off to MASTERMIND now!

the FitAndBusyDad

Wednesday, June 24, 2009

California Sandwiches

OK, so in an effort of full disclosure and transparency, I'm not going to hold back and I'm telling you EVERYTHING that I ate for dinner last night.

No back ground story.

No excuses.

Here's what I ate...

-1 full spicy steak sandwich loaded with tomato sauce, hot peppers, mushrooms & onions on a big a$$ kaiser bun from the famous California Sandwiches in Toronto.

-Then I downed about a cup of chocolate milk (it was Frankie's, she didn't finish it, and I like chocolate milk).

It was delicious.

I ate it absolutely guilt-free without hesitation. It's nice actually having a good relationship with food and to not be stressed about what I eat.

I've seen too many clients (women especially) stress themselves out about eating a rice cake or a piece of FRUIT(!!!!) that it makes them crazy.

The last thing I would want my girls (by that I mean my 4 young daughters) to see how stressed we are about eating. That doesn't really pave the way for a good food-self relationship for them later on.

There's enough concern today with eating disorders and self-image issues, that the last thing I would want is for my kids to see their healthy, fit, lean parents fretting over eating a sandwich.

So, I enjoyed a great family meal (my kids love California Sandwiches) after AJ's game (she lost unfortunately) and then we headed home.

I finished the night off with some carrots & hummus while I tied up a few loose ends.

Up this morning at 6am. I had some blueberries, walnuts, coconut & cocoa nibs for breakfast and am ready to hit the gym early for a quick upper body session.

More nutrition and the workout summary later today.

Enjoy your day!



Tuesday, June 23, 2009

Tuesday's Eating For Energy

Up early again this morning (although it was really tough getting out of bed). Tuesday mornings are always hard because there's usually a boat load of stuff I need to do...

-get breakfast ready for myself, Rozanne & the kids
-get lunches ready
-pack my snacks
-get the garbage sorted and out to the curb

I did all the above this morning EXCEPT the garbage (the city workers here in Toronto are on strike, so nobody's collecting garbage right now). Just in time for the summer weather. Now the entire city will smell great.

On a brighter note, I just put a downloadable interview up on my other BLOG with my friend Yuri Elkaim where we really break down plant-based diets. You can download that interview for FREE HERE...

=>FitAndBusyDad Interview with Yuri Elkaim

I've implemented several of Yuri's strategies to get more plants (fruits & veggies) into my diet with great success. I suggest you listen to the interview (you can download it onto your iPod) and see what you can pull out of it.

No workout today. AJ's "5th Grade Graduation" is this afternoon, so my day is cut short. I've done a lot of walking and am on my bike today (it's beautiful outside), so that'll count for my activity.

Here's what I've eaten today so far...

5:30am - Bowl of Ezekial cereal w/1/2 cup organic cocnut milk & a banana

8am - handful of pecans, an apple & green tea

11am - double espresso from Dark Horse Cafe in Toronto & lots of water

I'll be heading home as soon as I finish some studying and then I'll have lunch before we head over to AJ's school for graduation.

Tonight will be challenge because AJ has a game and we always go out afterwards to celebrate (it's also my father-in-law's birthday today). Either way - if I eat crappy or not - I'll let you know.

Have a great day,

PS Don't forget to check out that interview...

=>FitAndBusyDad Interview with Yuri Elkaim

Monday, June 22, 2009

Monday's Workout & Nutrition

Yesterday was my first workout back in the gym after a couple of weeks of bodyweight, kettlebell & sandbag workouts.

I really focused on taking things nice and easy really "re-introducing" my body to squatting again.

Here's what went down...

1) Front Squats - worked up to 3 x 8 @ 135

2) Chin-ups - 5, 5 @ 35lbs, 4 @ 45lbs, 10

3a) Dips - 2 x 12
3b) BB Bicep Curls - 2 x 12 @ 75lbs


Training time (including warm-up) = 32 minutes

Here's what I ate yesterday...

530am - Organic sprouted grain cereal w/coconut milk & banana; 2 cups green tea

730am - 1 tsp coconut oil

1030am - apple, cashew butter, coconut flakes, cocoa nibs, pecans

1pm - 1 banana, 1 double espresso

330pm - 500mLs coconut water

5pm - carrots & hummus

Tonight, I get a treat because Rozanne's making dinner -
Lasagne from Jessica Seinfeld's cookbook (I think it's got cauliflower & sweet potato in it?). I'll have that w/an arugula salad and 1/2 an avocado.

Practice with AJ's team tonight and then an early bedtime. Up again at 5am tomorrow.

The FitAndBusyDad

17 Exercise Hacks.

I got up extra early today because I was supposed to take a client earlier than usual. I wake up and the gift of time is given to me because I check my email box, and he's cancelled for the morning.

Sweet. I just gained an hour.

So, at 5am this morning, I make myself a nice breakfast of whole, sprouted grain cereal with coconut milk & a banana and a cup of green tea and I write this article...

=>Exercise Hacks: 17 Ways to Get Results FASTER

I'll have the rest of my nutrition and training information for you later today.

The FitAndBusyDad

Friday, June 19, 2009

Happy Father's Day, Guys

I got nothing today.

It's been a tiring week full of ups and downs.

Just watch this video...

=>FitAndBusyDad "no-pitch, no-sales, no-gimics" Father's Day Video

Enjoy and relax this weekend.

You deserve it, Pops!

Happy Father's Day!

The FitAndBusyDad

Thursday, June 18, 2009

What Do You Guys Want For Father's Day?

I just posted my "wish list" for Father's Day on my NEW BLOG.

It's nothing huge, and there's nothing out of the ordinary. Hopefully my wife will read it and get some ideas. (Although, somehow I don't think she'll be able to transport the 300lb tractor tire). Check out the list HERE...

=>FitAndBusyDad's Father's Day Wish List

Yesterday went as expected. No workout, just a nice 30 minute walk in downtown Toronto while I was running some errands.

Nutrition-wise, I had an apple, some berries, a banana and a couple of handfuls of walnuts for breakfast.

Lunch was a chick-pea salad that I made in 5 minutes.

I had a snack of carrots and hummus around 4pm .

And then my father-in-law took us out for dinner where I had 3 fish tacos with fresh guacamole and I split a steak with my oldest daughter.

Good stuff. REAL Food. Nothing Better.

Today, I'm experimenting with a new workout. I'll be back on my regular schedule of workouts next week.

Enjoy Your Day!

Chris, the F&BDad

P.S. Apparently there are a lot of wives out there that haven't bought a Father's Day Present for their husbands yet. As a result (and a request) I've extended the FATHER'S DAY PROMO until tomorrow at midnight!

=>Pick up your copies of the EXCLUSIVE BONUSES for the FitAndBusyDad Father's Day promo!!!

Wednesday, June 17, 2009

Kettlebell Workout for Fat Loss

Well, things yesterday didn't shape up quite the way I had planned. But truthfully, when does it ever when you've got kids?

<***That's one of the things about being a parent...You can plan and prepare and ready yourself for the day, but nobody knows what kind of pitch you're going to get. It's just a matter of being reactive sometimes and just rolling with the punches. We don't have "help" (re: a nanny) at home (nor do we want one). So when someone's sick, I luckily have some flex in my schedule to stay home with the kids if Rozanne has an important appointment.***>

It turned out that AJ and Joey got bit by some flu bug and as a result, I ended up staying home with them (and Frankie & Mikey who aren't in school yet) while Rozanne went to the ultrasound appointment by herself.

It was nice spending time with the girls. After a few stories in the afternoon, they all ended up taking a nap in my bed...all 4 of them in one bed.

When the baby arrives in November, we're going to need a bigger bed.

While they were napping, I was able to get in "Day 1" of the KB Crusher Program. You can watch a video of Day 1 on my NEW BLOG HERE...

=>The EXCLUSIVE FitAndBusyDad KB Crusher Program: Day 1

Nutrition yesterday was pretty good. I woke up and had an apple & banana with some pecans and washed that down with a really good Organic Jasmine Green Tea that I got from the Tea Emporium here in Toronto. Then I made myself and Frankie a veggie omelette and took some fish oil caps with it.

For Lunch (and after my workout) I had some of the left over spaghetti from the night before.

And then for dinner I had one of those Organic Grass Fed burgers from the Burger Shoppe on Queen East here in Toronto.

Today, I think I'll take it easy. I'll probably go for a walk with the family later on in the day and maybe do some work on the deck when I get home.

Enjoy your day!

Chris, The F&BD

P.S. Today's the LAST DAY for the Great Father's Day Giveaway Promo on Make sure to grab your 3 Bonuses before they go back in the vault at midnight tonight!

=>Grab the FitAndBusyDad Father's Day Giveaway EXCLUSIVE Bonus Package!!!

Tuesday, June 16, 2009

Monday Training & Episode 2 of My Home Gym DIY

Training went well yesterday. I'm in the process of revamping what I'm doing for training these days so I'm messing around with a bunch of different things. Yesterday's workout was pretty unstructured. I did it outside (it was beautiful yesterday)...

1a) Sandbag Clean, Squat & Press x 45s x 3 sets
1b) Chin-ups using my blast straps x 3 sets (16, 12 & 12)

2a) Decline Close Grip Push-Ups x 30s x 3 sets (37, 30 & 26)
2b) 100 KB Swings with a 72lb KB (50, 30, 20)

Afterward, we took Frankie to the doctor to get a shot (ouch!) and then I enjoyed a nice lunch of fresh PEI mussels in a really spicy tomato sauce with garlic bread & a salad on the side.

Dinner last night was homemade spaghetti in meat sauce (the beef I used was grass-fed and I loaded the sauce up with red peppers, mushrooms, zucchini & shredded carrots).

We're off to the hospital today for an ultrasound to see the new baby!

The backyard project is going well. Here's how the progress is coming along...

=>My Home Gym DIY Project: Episode #2

Enjoy your day!

CL, The FitAndBusyDad

P.S. Have you picked up your EXCLUSIVE FATHER'S DAY BONUSES yet? Go get'em because they're gone on Wednesday @ midnight!


Monday, June 15, 2009

Father's Day Comes Early!!!

The past couple of weeks have been crazy for me. My workouts have suffered a bit as far as performance and consistency is concerned. It's all because of the various projects that I've been working on.

Nonetheless, my nutrition has been good and I still have been able to get my workouts in.

For example, Saturday afternoon, outside on the new deck I did the BRAND NEW FitAndBusyDad KETTLEBELL 300 workout. This workout combines some of the toughest kettlebell exercises in a high-rep timed workout format similar to the original 300 workout. I did...

-Turkish Get-Ups (or TGUs)
-Front Squats
-1 and 2-arm swings

It was pretty tough and I wanted to quit...but I didn't.

And it felt great!!!

You can get the KB 300, in addition to 7 other new FitAndBusyDad Workouts, in the new FitAndBusyDad 300 (& Beyond) workout manual that I released today.

From now until Wednesday at midnight I'm offering the FBD 300, the new Kettlebell Crusher workout and the much anticipated FitAndBusyDad Meal Plans Book for FREE when you get the complete FitAndBusyDad Workout Package!

=>Pick-up the FitAndBusyDad Father's Day Package with the 3 EXCLUSIVE BONUSES!!!

So now it's back to regular workouts trying in an effort in trying to add some meat to my frame.

I'll let you know tomorrow how I do with it all. It should be an interesting week!

The FitAndBusyDad

P.S. Don't forget that my EARLY FATHER'S DAY PRESENT giveaway ends on Wednesday at midnight, so...

=>Grab your copy of the FitAndBusyDad Workouts today!!!

Friday, June 12, 2009

Video Friday!!! My DIY Project - I'm Building a Home Gym

I'm sitting at Darkhorse Espresso this morning enjoying my first (and only) espresso of the day.

It's been a hectic week because I've had several projects on the go and one major one is just coming to completion.

As a result, I haven't been able to get to the gym. Nonetheless, I still managed to get my workouts in yesterday and on Tuesday using kettlebells and the cool sandbag that my buddy Josh Henkin from Arizona gave me. (I'll have a video up of what I did with the sandbag next week).

Nutrition has been great as well. Because I've been working so much, Rozanne (my wife) offered to make "breakfast for dinner" last night. So we enjoyed a feast of pancakes, blueberries & farmer's sausages and pure maple syrup from our friend's farm! It can't get any better than that!

Anyway, one of my major projects has been turning my backyard into a livable and functional space for our family. Check out my NEW BLOG and see what I'm doing with my backyard...

=>The FitAndBusyDad DIY Backyard Home Gym Project: Episode 1

Have a great weekend, guys!!!

Make sure to check back on Monday for an early Father's Day Gift!!!


Monday, June 8, 2009

23 Rules for Living a FitAndBusyDad Life

We just finished another crazy weekend. AJ had a soccer tournament. We took the kids out on Saturday night to watch fireworks. Frankie had a huge birthday party yesterday.

Family life is fun...but it's tiring! My weekends seem to be busier than my work week!

Over the past 11 years, I've noticed some things. Observations, if you will. Things that I have had to learn the hard way, but eventually have led to a somewhat successful life. (Keep in mind that success is defined differently for different people. My definition of success is a little unconventional).

Over this time, I've compiled a list of 23 things that are now almost a manifesto on how I live my life. I haven't mastered life by any means. But these 23 "rules" are what have lead to me living a happy, healthy and somewhat sane life as a FitAndBusyDad to a beautiful family.

I'd like to share these things with you now...

23 Rules for Living a FitAndBusyDad Life

1. Train with intensity and don't waste your time with cardio if you want to lose weight and stay healthy.

2. Eat REAL food.

3. Your family comes first. Not money, not work, not unnecessary things.

4. Years 1 thru 5 are the MOST IMPORTANT in your child's life (developmentally). Make an effort to be there as much as you can and to build their self-esteem and character. These years will determine who they are as a person.

5. Always continue to learn and enrich your mind with good books, continuing education courses and seminars...try to spend at least 30mins per day reading (you should always try to have the answers to questions your kids will ask you).

6. Practice short term intermittent is, by far, the best way for FitAndBusyDads to eat.

7. Make time for personal relationships - especially the relationship with your wife/spouse/partner. It's too easy to get caught up with family life/'ll need these relationships as life goes on and the kids get older.

8. Drink only water and organic tea & espresso limiting or eliminating unnaturally sweetened and preserved drinks & juices and alcohol consumption.

9. Eat the majority of your food from plants, but don't give up meat entirely if you don't have to.

10. Read to your kids so that they can learn to enjoy the benefits of reading.

11. Make sure your kids bare witness to you being active, they in turn, will be active themselves.

12. Master bodyweight exercises (chin-ups, push-ups, dips, pistols, lunges & squats) before picking up weights. Teach your kids these exercises too.

13. Master some form of deep breathing/mediation or stress relieving exercise that you can turn to when things start to get me, you'll need it.

14. Be conscious of everything you do because someone is always watching.

15. You are a role model to your kids, empower them and build their confidence through encouraging words and actions.

16. Walk everywhere or ride a bike for transportation. Conserve energy as much as possible.

17. Give your kids more time and less "things".

18. Train outside when you can and as often as you can.

19. Lift heavy things and get stronger. You want your kids to think you're Hercules or Superman.

20. Enjoy what you do for a living. If you're passionate about work and love what you do, the money will come.

21. Train when you are in the fasted state (don't eat 2-3 hours before training). There's something primal and intense about lifting/training when you're hungry.

22. Don't drink or eat anything from plastic containers. There's too much research out there on the dangers of this.

23. Smile's old school thinking that smiling isn't "manly". This is the New School.

So what do you think? Did I miss anything?

Or even worse, did I completely get anything a**-backwards?

I'd love to hear your thoughts and opinions and hear what some of your "rules for life" are!

Please leave a comment and let me know.

The FitAndBusyDad

P.S. The SPECIAL ANNOUNCEMENT for today was the supposed to be the launch of my new blog over at . I'm having some technical difficulties right now, but would love for you to check it out and let me know what you think.
=> Go To The NEW FitAndBusyDad Blog -

Monday Deadlift Workout & Nutrition

***My NEW BLOG is now up and running at Please excuse the mess as it will be a constant work in progress. I'll be posting articles and videos there quite often, so please check it out HERE. I'll still be posting on this blog, but it will be more of my everyday stuff - mainly workouts & nutrition - just so I can stay accountable to you guys. So, make sure to bookmark both so that you get the most out of your FitAndBusyDad Experience***

I just got back from the gym and am about to break my 24hr fast.

I like fasting on my deadlift days because I always seem to be able to go heavier on no food. Huh?

Hey, I'm no rocket scientist so I won't bother explaining why. It just works, so I do it.

Nothing, obviously, to report on the nutrition front today other than a cup of green tea in the morning around 5:30am while I was sitting on the porch writing an article. And then a double espresso @ 2pm from my favorite cafe Dark Horse Espresso Bar on Queen East here in Toronto.

After that, I hit the gym for this workout...

Hang Clean - 5 @ 135; 5 @ 155
High Pull - 7 @ 165; 7 @ 175
Shrug Pull - 7 @ 225; 7 @ 245
Deadlift (mixed grip) - 5 @ 315 x 2
135lb Deadlifts - 1 x 25

Then I finished with some facepulls and some dips for fun...just 2 sets each with no rest in between.

I'm home now and just made myself a shake...

-1 cup organic coconut milk
-1 cup blueberries
-1 banana
-1 tsp maca powder
-1 tsp cocoa nibs
-1 scoop Vega vegetable protein

Now I'm going to hit the road to pick-up Rozanne and the girls and then I'll take AJ to soccer practice. Maybe grab some gelato with her afterward. I'm packing some carrots & hummus for the drive.

the F&BD

Friday, June 5, 2009

Day 4 Video And My Futrue Hollywood Star

I'm sitting at the car dealership this morning waiting for service to get done on my car.

It's been a fun morning. (Literally. I'm not being sarcastic this time.)

I got up at the usual 5am this morning to get some project work done. As I was finishing my first article of the morning, I hear the pitter-patter of feet running to the bathroom, giggling and then running back to her room. Then, tiptoeing in stealth, ninja-like fashion, I hear someone slowly creep down the stairs.

"It's my birthday today", she whispers.

"Are you sure", I say.

"Yes. I counted my sleeps and the sun is up and now it's morning, so today is my birthday. I'm 4 now, so you have to do everything I say today!"

So today is Frankie's (my #3 daughter) 4th birthday.

We affectionately call her "Sparkles" or "Frankie Goes To Hollywood" or "Frankie From NYC" or, her latest nickname "The Meal Ticket".

See, this kid's different. My oldest, AJ, seems to be the jock. My 2nd daughter Joey is somewhat shy, but is an intellectual marvel. Mikey, the baby, we can't quite figure out yet. But Frankie... well let's just say that she memorized the lyrics and dance moves to "Boom, Boom, POW" by the Black Eyed Peas 2 days after the song was released.

(****As an aside: I don't label my kids or pigeon hole them into certain roles in our family. My wife and I just believe in driving them towards their strengths and what they're comfortable with at any given point in time in their lives. AJ's shown a propensity to sport, Joey is picking up a 2nd language right now like she putting her socks on and well, Frankie...Frankie believes that they will re-do the movie High School Musical and cast her as "Gabriella". That just the way we roll in our house.)

Happy Birthday, Frankie!!!!

Here's the last installment of June's program for Busy Dads...

Have a great weekend and make sure you check back on Monday for a special announcement!

Chris, The FitandBusyDad

Thursday, June 4, 2009

Day 3 Video of The Fat Loss Stimulus Package

Sorry guys, short post today. Frankie's got a bladder infection, so we're off to the doctor this morning. In the meantime, enjoy today's workout. This is Day 3 of our 4 day program.

I'll have the full program layout and the last video of the program tomorrow.

Have a great day!

The FitAndBusyDad

Wednesday, June 3, 2009

No More Back Pain, Better abs & a Perfect Golf Swing

A few years ago, I added an exercise to every client's warm-up that I thought was incredibly essential for their success. It was called "the Scorpion". What it involved was having my client lay on his/her front, extend one leg in the air (while they were squeezing their butt) and then rotate their leg across their body to touch the floor on the opposite side.

I thought this was cutting edge. I thought I was doing stuff that nobody else was doing and that it could have been the missing link in getting my clients mobile, injury free and free of back pain.

Boy, was I wrong.

In fact, after reading Dr. Stuart McGill's "Ultimate Back Fitness And Performance" and attending one of his seminars, I realized that what I was doing was not only wrong, but dangerous. Needless to say that I changed things right away.

What I learned is that the vertibrae & discs in your lumbar spine (your lower back) are only meant to take 2-3 degrees of rotation. More than that is excessive, creates sheer force and could potentially harm your lower back later on in life.

OK, so what does this all mean?

It means that...

-We need to focus more on bracing our abs and keeping our lower back as stable and rotation free as possible.

-We should be using our abs the way they were meant to be used - for stability and as ANTI-rotators - not as a means to bring our chest to our hips (as in a crunch or sit-up).

-We should be focusing more on rotating through our UPPER BACK and HIPS as opposed to our fragile lower backs.

-And that a poorly executed golf swing is a chiropractor's and orthopedic surgeon's wet dream
(See above: Felxion & Rotation is a recipe for disaster. Stick to gambling & basketball, Charles.)

The solution?

First, do ab exercises like planks, side planks, and hip bridges to keep our abs strong and stable.

Second, work on the mobility in our hips.

Third, focus on keeping our upper backs - and the muscles surrounding and supporting them - knot free and mobile so that our lower backs don't make up for it.

Here are a couple of exercises that you can do to keep your upper back loose and mobile...

This one uses a foam roller and is great for posture...

This one teaches you how to rotate through your upper back while keep your lower back stable...

If you do anything to keep your low back healthy, make sure to let me and everyone else know and leave a comment below.

Enjoy your day!

The FitAndBusyDad

P.S. You can get rid of your low back pain, get ripped abs and get a better golf swing all with one program...

=>Get Started with FitAndBusyDad Workouts Today

Tuesday, June 2, 2009

June 2009 Workout - Day 2

It's been a dreary past few days here in Toronto. It's been cold and rainy...feels more like fall than it does spring.

Nonetheless, it's June and we've only got 31 days left until the July long weekend (Canada Day for my fellow Canadians, 4th of July for our American friends).

I'm putting together a full month's worth of FitAndBusyDad Workouts for you guys to do and get yourself in gear over the next 4 weeks (that's 4 workouts per week for 4 weeks...not 30 days of new workouts, sorry!). If you missed yesterday's workout, you can find it HERE.

=> FitAndBusyDad June Fat Loss Stimulus Package - Day 1

Have you written your GOALS down yet? Have you made 3 copies and put one copy each on your fridge, your dashboard and in your wallet?

If not, why not? Make sure you do it today!

Today, we've got a bodyweight based workout that will get your heart rate up and get your blood pumping. It's the perfect compliment to yesterday's strength/resistance based workout.

The beauty of bodyweight training is that it can be done ANYWHERE. At the park, in your basement, in the living room, at the office. All you need is an 8 x 8 area and the drive to work hard and get it done.

Our workout schedule for this week looks like this...

Monday - Strength Workout 1
Tuesday (today) - Bodyweight Workout 1 (see below)
Wednesday - optional foam rolling/mobility or DAY OFF
Thursday - Strength Workout 2
Friday - Bodyweight Workout 2
Saturday/Sunday - Active Family Lifestyle Days!!!

I filmed today's workout in the park with Joey (she's on the swing in the background) and AJ (she's holding the camera). I love doing anything active or exercise related and having my kids around to watch or to participate. I think that is THE MOST IMPORTANT thing to having an active family lifestyle - having your kids witness you and your healthy and active habits. Kids learn more through example than they do through verbal instruction.

Here's today's bodyweight circuit...

Enjoy your day and workout!


Monday, June 1, 2009

Today's The Day

It's Monday, June 1st 2009.

It's the first day of a new month and it's a Monday. The weather is better, the days are longer and with the new season, you feel a refreshed and ready to go.

There's about 4 weeks until the July long weekend (the "official" start of summer, in my opinion, if you live on the East Coast).

So why not set your sights on that weekend, take the next 4-5 weeks to work your tail-off, and get in great shape - lose some fat, put some muscle on, get your strength up and just feel better and more energetic overall!!!

Here's your SIMPLE 4-Step Action Plan...
1. Write your goals down. Pick 2 or 3 REALISTIC and SPECIFIC goals that you'd like to achieve over the next 4 weeks, write them down and make 3 copies...

-stick one copy on your refrigerator door
-stick the second copy on the dashboard of your car
-put the final copy in your wallet

Your goals could be anything from...

"Over the next 4 weeks I will exercise and/or be active every day" to

"I will lose 2 inches off my belly" to

"I will spend at least 1 hour of devoted time with my son everyday"

It doesn't matter what it is, as long as it's specific and it's something that you feel passionate about and motivated to accomplish.

Review these goals daily, if not more. Come back to them as often as you can to keep you focused with your eye on the prize.
2. Tell somebody about what you're doing and why you're doing it. Tell your wife, your boss, your best friend or tell US. You need a support system to hold you accountable and to help you get through those times that you don't want to do things even though you KNOW you should.

Having that support system will pull you through.

If you need to turn to a group of like-minded individuals, sign-up for the FitAndBusyDad Community. We're just a bunch of busy dads, just like you, who focus on staying in shape, living healthy and being there for our families.

=>Sign-Up for The FitAndBusyDad Community

3. Get your nutrition in check. When you get home from work tonight, go through the pantry and the fridge/freezer and get all the indulgent crap out of your face. Fine, if you want to give the kids a treat now and then.

But if it were me, I'd just throw it all out. Teach your family how to eat well too.

Ice cream, chips, cookies, crackers, gummy bears, rice cakes (yes, even rice cakes)...get rid of it. These types of foods WILL NOT help you achieve your goals over the next 4 weeks.

Instead, you'll be focusing on eating a lot of fresh fruits & vegetables, lean protein (chicken, fish & some red meat) and healthy fats (like nuts, avocados, seeds, olive & coconut oil).

Try to buy whatever's fresh and in-season. Peppers & asparagus are great this time of year. Strawberries & blueberries are good, and if you really want a treat, grab some mangoes from the supermarket. They are ridiculously sweet this season!

Over the next 4-weeks (and hopefully the rest of your life), you'll be focusing on eating REAL FOOD. Nothing packaged, no GMOs, nothing processed or unnatural. Eat foods the way Mother Nature intended and you will lose weight and be healthier.


4. Do this workout. It will take you about 21-minutes. If you like it, come back tomorrow and I'll give you one to do for tomorrow (Tuesday)...

Helping you get your best phsyique this summer!

The FitAndBusyDad

P.S. Want more workouts like these? Check out the entire FitAndBusyDad System

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