The First Guy To The Dessert Table

So I'm sitting in a conference and the facilitator calls for a lunch break.

I don't really know anyone, so I tag along with the only 3 other people that I know are Canadian (birds of the same feather, right?). One guy is a gentle giant trainer from St. Catherine's, one is a strength coach with my alma mater (the University of Guelph), and the other is a nutrition scientist in great shape.

So we all grab lunch and I'm quietly observing what these guys are eating - sandwiches, salads, greens, soup...nothing out of the ordinary.

But when you're at these "fitness industry" events, you always wonder if anyone is going to touch the dessert. Taking a look at my table, I think "OK, the trainer is jacked, so he'll hit the dessert first because he'll probably burn it off just by walking back to the conference room. Or will it be the strength coach with the traps the size of the Golden Gate Bridge?"

Then the nutrition guy pipes up, "This is ridiculous. Every time I come to these 'fitness events' there's a bunch of trainers staring at the dessert table but nobody has the stones to get up and grab a piece of cake. Why do I always have to be the first one?"

So Mr. Nutrition gets up and slaps not one but 3 pieces of various desserts on his plate.

"Now this is a guy I can hang with", I think to myself...and we've been friends ever since.

That 3-piece-of-cake-eating-nutrition-expert is none other than Brad Pilon, author of EatStopEat and the NEW controversial book "How Much Protein?".

I managed to track Brad down for an interview last week. Here's how it went down...

CL: Brad, since meeting you and reading your book over a year and a half ago, I've been living an ESE lifestyle. I still get a lot of questions about fasting and whether or not it's really healthy. How long after your first fast do you reap the actual benefits of living an ESE lifestyle?

BP: I think if done properly you should be able to 'see' benefits on the first day. By paying close attention to the cues to eat while you are fasting you are going to have a much better understanding of when and why you eat. This little thing can a have a huge effect on how you eat while you are eating.

CL: As busy dads who are slowly getting older, how does fasting benefit our production of growth hormone and do you think fasting may have anti-aging benefits?

BP: The aging thing is tricky. The only way you would ever be sure is to follow one diet for the rest of your life and see when you die...Obviously not a very fun study. That being said, I think the combined effects that fasting and resistance training have on your hormones can go a long way in preventing the typical age related declines in hormones like testosterone and GH. There are no miracles, but when you are battling age, every little bit helps.

CL: OK, let's shift our discussion onto protein. The mass media has led us to believe that protein is the new "wonder macronutrient" - thus the advent of Atkins, the Zone and South Beach. As busy dads can we ensure that we get enough protein without having to carry around a scale to measure our food? Without being Obsessive Compulsive Eaters?

BP: The easiest way is to realize exactly how much protein you need to eat. The second part is realizing that there is no such thing as a protein food.

Traditionally, we've been lead to believe in the idea of protein foods, like eggs as an example. However, a piece of 7 grain bread has roughly the same amount of protein as an egg. So does about 3/4 of a cup of pasta, even two tablespoons of Parmesan has an impressive amount of protein. Infact, 3/4 of a cup of pasta with a 1/2 cup of pasta sauce and some parmesian cheese has as much protein as a 3 egg omelette! So by eating a balanced diet with lots of variety, it's actually very difficult NOT to get enough protein in any given day.

CL: OK, so what about post-workout nutrition? Have you found any research supporting a specific amount of protein we need to ingest after a workout to get the maximum benefits? What about timing?

BP: The most important thing to remember is that if you are training consistently then EVERY SINGLE meal you eat is both pre and post workout nutrition.

The hormonal and structural changes caused by resistance training last for up to 48 hours, so every meal you eat while you are following a training program will have some sort of effect on your muscle recovery. That being said, I think the idea of a 'magical' period 1 hour after your workout where you make or break your muscle building is GREATLY over-exaggerated and is more marketing than science. It's an area of nutrition were we can definitely relax without seeing any noticeable change in our physique.

CL: Brad, thanks for dispelling a lot of common misconceptions about food, fasting and protein for us. Next time you're in town, dessert's on me!

Don't forget to pick-up a copy of EatStopEat and receive a FREE copy of Brad's new book "How Much Protein?"...

=>Get EatStopEat and receive "How Much Protein?" for FR*EE

See you at the dessert table!

CL
The FitAndBusyDad

P.S. Following an ESE Lifestyle in combination with consistent FitAndBusyDad Workouts has allowed me to eat whatever I want while staying consistently under 11% Body Fat. Could this killer combo do the same for you?

=>Get Started with FitAndBusyDad Workouts

8 Simple Rules...

...Well, not quite rules, but 8 Simple Reasons Why I FAST on a weekly basis.

I get at least 3 emails per week asking me about why I enjoy fasting for 24hrs once or twice per week.

I had heard about flexible intermittent fasting before, but hadn't tried it until about a year and a half ago when I met Brad Pilon, the author of the controversial Anti-DIET book EatStopEat.

Brad is a big science geek (and I mean that in the most affectionate way), and his approach towards food and nutrition is a breath of fresh air.

No stringent eat THIS, not THAT rules.

No carrying around a scale to measure how much protein/carbs/fat I'm eating.

No BS.

Here are 8 Reasons Why I enjoy FASTING and why I think ALL BUSY DADS should take advantage of fasting as well...

1. Growth Hormone - There are 3 factors that will positively affect the amount of HGH that you produce. 1) Sleep - get a good quality 7-9hrs per night; 2) INTENSE Exercise - notice how I said "intense"...lift weights and break records - cardio may actually have an opposite effect on your HGH levels; 3) FASTING - HGH levels start to increase the longer you are into your 24hr fast.

2. I hate counting calories. - I think it's stupid. Don't call yourself a busy dad if you count calories because you wouldn't be so busy if you took that time counting and spent it doing more productive things. If you focus on eating QUALITY foods the way mother nature intended - raw fruits & veggies, meat & fish and healthy fats - and just stopped eating before you get full, then you'd lose weight. I'd bet the house on it. Sorry, guys. That's the truth.

3. It lets me eat whatever I want. My consciousness of health has changed over the years, so when I say "eat whatever I want", that still means that I eat healthily. Rarely do I ever "want" fried crap like fries, onion rings or egg rolls. I'll eat the occasional burger (not from a fast food place, but from a good burger shop...actually called The Burger Shoppe). I eat pasta because I make it at home. Ditto for pizza.

4. I'm more productive. Imagine a life where you don't have to worry about food. You don't need to worry about what you're eating next. You don't have to prepare snacks/meals for your work day. If I know that I need to get some good, quality, uninterrupted work done, then I'll fast on that day. It's usually a Wednesday.

5. I break records in the weight room. Fasting seems to trigger something PRIMAL in me that just really increases the intensity of my weight workouts. When I lift on fasting days, I've broken records in my dead lift, push press and chin-ups.

6. I appreciate food more. When you fast, you really examine your relationship with food. Fasting has allowed me to demand more quality in the food I eat. It's made me appreciate food more and has deterred me from settling for "convenience crap". My family and I buy, prepare and consume only GOOD QUALITY food...and we appreciate how lucky we are to be able to eat and have access to such good food.

7. It allows me to stay between 9 - 11% body fat year round. I'm not a bodybuilder (surprise, surprise), so I don't go through "bulking" phases and "cutting" phases. I'm a busy dad who knows that my kids are watching my every move, so instead, I choose to eat healthy (but not restrictive) 365 days a year.

8. It's ridiculously simple. It's a lifestyle where I don't have to worry about what, when or how much I eat. I've got 4 kids...4 daughters at that! I run a business. I enjoy spending time with my wife. I have laundry to do. Volleyball & soccer practices to run. I have mouths to feed. ONE LESS THING to worry about is a welcome luxury.

Interested in trying out an EatStopEat Lifestyle?

Now's the time to try. Brad is having a special promo where you'll also get his latest controversial book "How Much Protein?".

=>Start living an EatStopEat Lifestyle Today!

Chris Lopez
The FitAndBusyDad

P.S. Adding FASTING to you life is the perfect compliment to living the FitAndBusyDad Lifestyle! Click HERE to get started with FitAndBusyDad Workouts today!

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.

AND...

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.

THIS IS NOT YOUR AVERAGE TRANSFORMATION CONTEST.

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 challenge...it'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.

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,
CL
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!

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

...no 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.

CL
The FitAndBusyDad

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

Hitting the "RESET" Button

With the New Year fast approaching, many of us take this opportunity to make some household changes in our lives. Some of us do it by choice, some out of necessity.

Last week, just before Christmas, my hard drive crashed and my back-up failed.

I LOST EVERYTHING.

Some initially would think, big deal. What's a few family photos and some old school hip-hop mixes you downloaded off the web?

Well, it was actually a lot more than that...

-accounting records
-thousands of dollars worth of educational material (eBooks & on-line courses, etc)
-articles that I wrote or was working on for various publications
-my intellectual property bank of projects: new programs that I was writing, press releases, new workouts, my IDEA bank, my list of CONTACTS

I'm pretty much stuck as to what to do. I've taken my old drive to several Mac experts and they can't seem to do anything.

My last resort is to take it to a data retrieval company and pay an estimated $4100 to get everything back...in little disorganized pieces.

So here's what I'm doing...

Out of necessity, I'm hitting the RESET button.

I had a lot planned for January - projects, major announcements, a website redesign - and I'm still going to push forward.

The way I see it, I've got a new blank canvas to work with now.

I just created a new workout journal.

I simplified my accounting process into one logical spreadsheet that will keep track of everything.

I'm aiming at writing 1 NEW article/blog post/program per day to play catch-up on all the things that I had lost.

This'll be an uphill battle, but what better way to start climbing than at the turn of the year?

So, my question to you is...IS IT TIME FOR YOU TO HIT THE RESET BUTTON TOO?

Do you need to de-clutter the house to make room better things in 2009?

Do you need to shed that extra weight that you've always been meaning to?

Will '09 finally be the year that you pay off all the debt you've accumulated over the years so that you too can wipe the slate clean?

Whatever it is, make preparations now and don't wait (like I did) for you to be forced into RESET mode.

Make the decision NOW and make a promise to stick to it for the next 4 weeks (because after 4 weeks, it'll probably become a habit).

Like my buddy Brad Pilon says, "Get Out Of Your Comfort Zone".

Over the next few days leading into and through the New Year, I'll provide you with some tools and resources that you can use to make 2009 YOUR BEST YEAR EVER!

From goal setting programs, to online resources to track food and exercise, I'll give you some neat tricks to help you get on track with your life so that you're prepared for anything.

Have a great day!

CL
The FitAndBusyDad

P.S. CLICK HERE to get a head start on your New Year's fat loss goals.