***My NEW BLOG is now up and running at FitAndBusyDadBLOG.com. 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
-water
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.
CL
the F&BD
Monday, June 8, 2009
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!
Chris
The FitAndBusyDad
I'll have the full program layout and the last video of the program tomorrow.
Have a great day!
Chris
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!
Chris
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
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!
Chris
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!
Chris
FitAndBusyDad
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!
Chris
FitAndBusyDad
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.
THIS IS THE MOST IMPORTANT STEP.
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.
Guaranteed.
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!
Chris
The FitAndBusyDad
P.S. Want more workouts like these? Check out the entire FitAndBusyDad System
=>Get Started with FitAndBusyDad workouts today
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.
THIS IS THE MOST IMPORTANT STEP.
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.
Guaranteed.
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!
Chris
The FitAndBusyDad
P.S. Want more workouts like these? Check out the entire FitAndBusyDad System
=>Get Started with FitAndBusyDad workouts today
Tuesday, May 19, 2009
Living With The Essential: A FitAndBusyDad Interview with Author, Blogger and Father of 6, Leo Babauta
I've been reading ZenHabits.net for over a year now and I get great and RELEVANT information each and every time I read a new post.So, when Leo Babauta came out with a book, The Power of Less, earlier this year, I was there the Tuesday it came out to pick-up a copy. Since then, I've bought copies for several of my family and friends.
I've been using it as my guide for 2009 to SIMPLIFY my life and to teach me how to FOCUS ON JUST THE ESSENTIAL.
Check out this review that I did for the book, and then make sure to download the NEW interview that I did with Leo where we apply THE POWER OF LESS to living as a FitAndBusyDad (it's FR*EE)....
Download the FitAndBusyDad Interview with Leo Babauta HERE...
=>FitAndBusyDad Interview with Leo Babauta
Enjoy your day!
Chris
The FitAndBusyDad
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