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!
Chris
The FitAndBusyDad
Friday, June 19, 2009
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!!!
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 FitAndBusyDad.com. 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!!!
<***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 FitAndBusyDad.com. 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!
=>Pick-up the FitAndBusyDad EXCLUSIVE FATHER'S DAY BONUSES
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!
=>Pick-up the FitAndBusyDad EXCLUSIVE FATHER'S DAY BONUSES
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
-Snatches
-1 and 2-arm swings
-Windmills
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!
Chris
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!!!
Chris
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!!!
Chris
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 fasting...it 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/commitments...you'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 hectic...trust 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 more...it'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.
Chris
The FitAndBusyDad
P.S. The SPECIAL ANNOUNCEMENT for today was the supposed to be the launch of my new blog over at FitAndBusyDadBLOG.com . 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 - www.FitAndBusyDadBLOG.com
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