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3 Healthy, Fat Burning Recipes…Plus 197 More!

Posted by: Ed Scow, aka 'The Fit Dad' | Comments (3)

Tuesday, March 30th, 2010

“Ed, I need a meal plan. I don’t know what the heck I’m supposed to eat…help me out!”

“Can you please give me a meal plan and some recipes to help me lose fat?”

“Yo Ed! My eating is out of whack…can you help me out by giving me a meal plan?”

That’s just a small sample of the emails I receive on a weekly basis asking for meal plans and recipes and that’s not including the questions I receive from my training clients and boot campers.

Because of all those questions I thought I should hook you up with a few awesome recipes that are healthy, easy to make and will help you lose fat.

Crunchy Oatmeal: Roughly 290 calories.

1-Cup Oatmeal
2 tsp honey
1 cup sliced strawberries
2 TBS slivered almonds

Instructions:

Cook the oatmeal and then mix everything else in for a warm, sweet and delicious breakfast.

Egg Burrito: Roughly 400 calories

¾ Cup Egg Whites
1 ½ oz. low fat cheese
1 Cup broccoli (chopped)
1 Whole Wheat, Low Carb Tortilla
½ Cup Pineapple
Sliced Bell Pepper
Chopped onion – not much, just a bit for taste and if you don’t like onion, don’t include it.

Instructions:

Scramble the eggs with the vegetables, then add the mixture and cheese to the tortilla. Add salsa for extra flavor.

BBQ Chicken Flat Bread Pizza: Roughly 450 calories

3 oz. Grilled Chicken Breast, Diced
3 tbsp. Barbecue Sauce
¼ Cup Lowfat Shredded Cheese
½ Sliced Bell Pepper
½ Cup Mushrooms, Sliced
1 slice flat bread (lavash)

Instructions:

Preheat oven to 400. Place flatbread on baking sheet. Spread barbecue sauce on flatbread, top with chicken (should already be grilled), pepper, mushrooms, and cheese. Bake 10-15 minutes, until cheese is bubbly and melted.

Truth be told, I’m not much of a chef.

Actually, I hate cooking.

I’m lucky that I have a beautiful and drop-dead sexy wife who enjoys cooking (score some brownie points for me!).

I’m also lucky that I’ve got some awesome friends at Prograde Nutrition who have done even more of the heavy lifting for me in creating a bunch of “done-for-you” recipes.

To be more precise, they’ve come up with 197 healthy, fat fighting recipes.

I don’t promote other products very often, but when I find something that fits my ideals, I promote it with all my heart and anything Prograde does gets my stamp of approval. 197HealthyProgradeBook_sm

The best part about the “197 Healthy and Delicious Fat Burning Recipes” eBook is that it only costs $4.95!

I can’t tell you how much I’ve (more precisely my wife) has spent on cookbooks. We have cupboards FULL of cookbooks and none of them come close to being entirely full of healthy recipes and I know for certain none of them were this inexpensive.

If you value healthy eating and need ideas on what to cook, you need to grab this eBook.

To get your hands on this awesome recipe book, head to www.FitDadNutrition.com/ProgradeRecipeBook.html

Have an awesome day!

And remember…

…Be A Superhero Today!

Talk to you soon,

P.S. – The 197 Healthy And Delicious Fat Burning Recipes” is a killer product and it’s ridiculously priced at only $4.95. You NEED to get this thing. When was the last time you found that many healthy recipes in one place for such a crazy price?

Head to www.FitDadNutrition.com/ProgradeRecipeBook.html to grab your copy today!

And in case you’re wondering I do make money if you buy it…like $1.20 or something like that. Big money baby!

Categories : Fat Fighting Foods, Fat Loss for Men, fat loss for women, fat loss nutrition

Comments (3)

Ten Fitness Commandments Part 1

Posted by: Ed Scow, aka 'The Fit Dad' | Comments (1)

Friday, March 26th, 2010

For the past couple of years I’ve had the unique opportunity to write columns for a local publication called “L Magazine.” It’s an awesome experience getting to share my thoughts on health, fitness and weight loss with an entire city and get the response from clients and non-clients.

I thought I’d share with you my most recent article – it’s a 2-parter so I’ll post the second part next month. I actually had to tweak it a bit because it was a bit too sacreligious the first time around. Evidently it sounded like I was comparing myself to Moses a bit too much. My bad.

Anyway, here’s the article…

One of my all-time favorite movies is “The Ten Commandments.” Seeing Charlton Heston play Moses is a very moving experience.

My homeboy Moses

I’m lying.

I’ve never seen the movie and come to think of it, I haven’t seen a Heston film. The most I know about it is that it’s looooong.

The reason I mention the movie is because I’ve come up with a list of my own Ten Commandments.

I hiked my butt up my very own Mt. Sinai (the second floor of my house), and came down with these Fitness Commandments to share with you.

1. Thou shalt add good stuff, while subtracting bad stuff.

This one is easy. We eat poorly and don’t exercise enough. Add more good stuff and subtract the bad stuff.

It really is that simple.

2. Thou shalt keep it in and tight.

I’m referring to your stomach. Your stomach muscles are weak and it shows in the way you sit, stand and move. Always be mindful of your stomach muscles.

I’m not asking you to suck your gut in like someone is taking a picture of you in your bathing suit, rather think of it as keeping your posture in check. Sit or stand up straight and pull or “brace” your stomach.

You also need to do Planks more often – any of the variations…just do them.

3. Thou shalt not partake in magic pills or potions.

Moses threw a hissy fit when he came down the mountain and saw people worshipping a golden calf.

I throw a hissy fit whenever someone tells me they’re taking a diet pill, or other “wonder supplement” that comes from the farthest reaches of the earth.

Supplements have their value – I take them every day – but any pill whose marketing tells you it’s the easiest way to lose weight is lying. If you want to learn more about the supplements I take, click here.

At best, it’s an expensive diuretic and leaves you with less money.

Deep down you know the truth, so listen to your gut and don’t do it.

4. Thou shalt sleep.

Sleep is probably the most underrated aspect of health (and weight loss). You NEED to sleep more. Your body does some pretty amazing things while you’re sleeping, and the less you get, the more you screw it up.

Besides, the Late Late Show isn’t that great and you’ve already seen all the Seinfeld reruns.

5. Thou shalt move…often.

As a society, we sit way too much. We sit in our car. We sit at a desk. We sit on the couch. We sit at a table. Sit, sit, sit. iStockBeachCoupleB

Get off your butt and move around once an hour, preferably every 30 minutes. Stretch, go for a quick walk, do some push-ups and squats…just do something.

Just like Moses had 2 tablets, I have to cover the remaining Commandments in next month’s issue, so stay tuned lest I go in a Moses-style rage and break the second tablet.

I hope you enjoyed part 1 of this article and I’ll be sure to post the second part next month (hopefully I remember…my brain has been a bit fried lately).

Talk to you soon!

And remember…

…Be A Superhero Today!

Categories : Fat Loss for Men, Motivation, fat loss for women, fat loss nutrition, fat loss workouts, stress

Comments (1)

Are You Busting Your Ass?

Posted by: Ed Scow, aka 'The Fit Dad' | Comments (0)

Wednesday, March 10th, 2010

Given that I actually train people on a daily basis, I can control (to a certain degree) how hard they work.

Granted there are situations when I don’t push someone very hard – goals, their mood, how they’re feeling, age, etc. are all factors in how hard I push someone.

But what’s for certain is how hard I push MYSELF in my own workouts – I always bust my butt and keep the intensity cranked up. If I’m feeling tired or run-down, I’ll still keep the intensity up but I’ll cut the time down. If I’m feeling good, I’ll crank the intensity up even more and lengthen the workout a bit (but never longer than 25 minutes).

Far too few people actually follow through with the “kick your butt” mentality when it comes to workouts and that’s a shame because it’s vital if you want to see results plus the higher the intensity the better you feel when you’re done. There’s just something magical about a killer workout that sends your endorphins through the roof.

I made a quick video about the importance of busting your own ass in your workouts.

Like to see it, here it go…

So what do you think? Am I off base or does what I’m saying make sense?

Have an awesome day!

And remember…

…Be A Superhero Today!

later,

The Fit Dad

Categories : Fat Loss for Men, Spend A Minute With The Fit Dad, fat loss for women

Comments (0)

Stuck In A Rut? Need To Bust Through Your Weight Loss Plateau?

Posted by: Ed Scow, aka 'The Fit Dad' | Comments (7)

Monday, January 25th, 2010

I don't like pigs...even Porky Pig.

I spent most of my younger years on a ranch/farm. Cattle…lots and lots of cattle and a bit of farming and stupid, ungodly pigs. I hate pigs, but my dad had some which meant I had to help take care of them.

I hate pigs.

Even today, I don’t eat pork…except for bacon. I love bacon…but HATE pigs.

Before I get off on a pig-hating tangent, I better get to the point.

During those years spent in boots and trudging through mud and muck, I learned a lot of things have parallels to fitness and weight loss.

I’m serious!

For instance stagnation, ruts and plateaus.

We all reach points of stagnation (also known as a plateau) with our diets, workouts, and the idea we “want” to be healthy and fit – even me. As a matter of fact, I’m just coming out of a rut.

The same thing happened on the farm…literally. In the spring we’d get a lot of rain, plus melting snow and sun. Add in a lot of animals that weighed about the same as a Honda and you get some messy…stuff.

On top of that, you’d get a lot of standing water. Standing water is not good because it gets stagnant and is a breeding ground for all sorts of yucky stuff.

I think this dude's been stuck in a rut for a while.

We had to get rid of that standing water before any problems surfaced.

This job was not fun.

As a matter of fact it sucked.

It usually involved digging small trenches to let the water drain. It was tough work (I think I’ve seen convicts doing this type of work) but it’s work that needs to be done.

What’s my point?

If you’re stagnant or at a plateau, it can lead to a lot of problems.

You get frustrated.

You get angry.

You feel like you will NEVER accomplish what you’re trying to accomplish.

You feel like the weight will NEVER come off no matter how hard you try.

It’s maddening!

There are a couple ways to break through that stagnant state and they’re not really easy, but they’re necessary.

Just like me digging drainage ditches to drain the standing, stagnant water.

One way to break out of the plateau and get out of your rut is to do something BIG and drastic.

Change your workout completely. No minor tweaks and changes – I’m talking a major shift.

If you’ve been doing nothing but use machines or dumbbells for the past 6 months switch to all bodyweight exercises for a couple weeks…and make them tough.

Don’t do 10 bodyweight squats – do sets of 40 or 50!

Do burpees…do 1-leg burpees…do burpees with push-ups at the bottom.

If you normally do slow mountain climbers, increase the speed so you’re almost sprinting in place.

Challenge yourself with the most difficult types of push-ups you can possibly do.

If you want an example of a killer week’s worth of bodyweight workouts, check out my personal workouts for the week by clicking here.

Again – not easy, but necessary. The best part of breaking out of a rut and shaking off your stagnation is that it doesn’t take long once you crank things up a bit.

The drastic workout change should only last a couple weeks and then change things up a bit again.

Now, let’s talk about the fun part – the diet.

Obviously, by fun I mean not fun.

If you’re stagnant with your eating plan and find yourself getting to the point where you constantly tell yourself “I just don’t give a damn.” often, you need to take the same drastic approach as you do with your workout.

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WARNING!!!
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This does not mean I am telling you to do some whacky liquid fast for 3 months or some other crazy fad diet.

That’s not what I’m saying at all.

All I’m saying is that to break out of this feeling of stagnation and “I don’t give a damn” thoughts you need to get super strict for a week or 2.

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Or if you want to make this portion a little easier to follow, just follow my secret diet. Learn more about that by clicking here.
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By super-strict I mean completely cut out the junk – no cheats, rewards, mini-cheats, etc. for 7-10 days.

Kind of like a nutrition detox.

No booze, no breads, no junk foods, no 100-calorie snack packs, etc.

No pseudo-health foods.

Just lots and lots of real, healthy foods.

Lots of fruits, vegetables, nuts, lean meats, healthy fats, good-for-you fish, etc.

I told you it wouldn’t be easy, but once you do it…

…Once you’re done, oh man will you feel awesome.

Once this short period is over, you’ll be free of the stagnation and out of that rut and you will feel alive again.

Your spirits will be lifted and you’ll be so glad you were so disciplined.

Do it and you’ll feel great.

But remember – to get rid of the stagnation and break out of that rug, you need to make big changes…no baby steps here – big, sweeping changes for a week to 10 days.

It probably won’t be very easy, but it will break you out of your weight loss plateau.

If you have any questions, just let me know.

And remember…

Be a superhero today!

The Fit Dad

P.S. – Don’t forget to check out my personal plateau and rut-busting workouts by clicking here.

Categories : Fat Loss for Men, fat loss for women, fat loss nutrition, fat loss workouts, social support

Comments (7)

Plateau-Busting Fat Loss Workout

Posted by: Ed Scow, aka 'The Fit Dad' | Comments (6)

Sunday, January 24th, 2010

This is NOT how you bust through your plateau

Ruts, plateaus, stagnation.

We all experience that with our workouts and with our weight loss programs. It’s inevitable whether you’ve been working for a few months, a few years or a few decades, but the inevitability isn’t the important part.

How you react to the plateaus, ruts and feelings of stagnation is the most important thing.

As I said here, you need to do something drastic both with your workouts and with your diet.

To see what I do with my diet, click here and to see my own plateau-busting workout check ‘em out below…

These plateau-busting workouts are all going to be bodyweight workouts only and they’re going to mix in high reps, very low rest periods and some tough variations of push-ups. If you can’t do the push-up variations I suggest, that’s cool. Just pick out the toughest push-up variations for you and do them instead.

But…

…The exercises you choose to do in place of the ones I suggest MUST be difficult. The point of this plateau-busting fat loss workout is to shake things up and shake you out of your comfort zone to get your body to continue making progress and to re-invigorate yourself and get you back on track.

Day 1:

Bodyweight Circuit – Complete this workout in a circuit, completing as many circuits as you can in 10 minutes.

1A) Pike Push-up – 15 reps
1B) Bodyweight Squat – 40 reps
1C) Jump Squat – 8 reps
1D) Decline Spider-Man Push-up – 15 reps
1E) 1-Leg Burpee – 10 reps per leg

2) Jump Rope – 5 minutes

3) Repeat the previous circuit for 10 minutes.

Day 2:

Do these workouts to get your superhero body!

Bodyweight Workout Circuit – Complete this workout in a circuit, completing as many circuits as you can in 10 minutes.

1A) Burpee – 20 reps
1B) Reverse Lunge – 15 reps per leg
1C) Forward Lunge – 15 reps per leg
1D) Mountain Climber – 40 reps per leg
1E) Jumping Jack – 60 reps

2) Jump Rope – 10 minutes

Day 3:

Bodyweight Workout Circuit – Complete this workout in a circuit, completing as many circuits as you can in 10 minutes.

1A) Inverted Row – AMAP
1B) 1-Leg Feet Elevated Hip Extension – 15 reps per leg
1C) 1-Leg Decline Push-up – 20 reps
1D) Burpee w/Push-up – 12 reps
1E) 1 ½ Squat – 20 reps

2) Jump Rope – 5 minutes

3) Repeat the above 10-minute circuit.

Day 4:

4-Minute Metabolic Bodyweight Tabata Workouts – We’re going to change things up a bit today and break everything up into 4-minute “Tabata” style bodyweight workouts. To do them, you’ll do the first exercise for 20 seconds, rest for 10 seconds, then do the second exercise for 20 seconds, rest 10 seconds and go back to the first exercise. You should be able to get through the pair of exercises 4 times in the 4 minutes.

Rest for a minute, then go on to the next 4-minute Tabata.

Make sense?

1A) 1-Leg Burpee – 20 seconds,
10-second rest,
1B) Jumping Jacks – 20 seconds,

2A) 1 ½ Bodyweight Squat – 20 seconds,
10-second rest,
2B) Jump Squat – 20 seconds,

3A) Mountain Climber – 20 seconds,
10-second rest,
3B) Squat Thrust – 20 seconds,

4) Jump Rope – 5 minutes

Day 5:

I’m going to do something I don’t normally do and tell you to do 15 minutes of cardio today.

But it has to be high intensity cardio. When I say high intensity, I mean HIGH INTENSITY! I want you to work your butt off for 15 minutes doing your preferred type of cardio.

For me, that’s a stationary bike. I’ll throw a movie in the DVD player, warm up for a few minutes, then crank up the resistance and go as hard as I can for 15 minutes. After those 15 minutes, I’ll cool down, hop off the bike and do some light stretching.

Day 6 &7: Take these 2 days off!

Still do something…don’t be a total lazy turd. Play with the kids, go for a walk or leisurely bike ride – just don’t do an intense workout or sit on your butt all day.

Let me know if you have any questions about this week’s workouts!

And remember…

Be A Superhero Today!

Talk to you soon,

The Fit Dad

P.S. – If you have any workout or nutrition questions, leave a comment. I love hearing from you and it helps me to design better workouts.

P.P.S. – If you’re ready to take your fat loss to the next level, then you NEED my Fat Loss To Go program. It’s a fat loss program designed specifically for busy moms and dads and all the workouts can be done in 10 minutes! Check it out by heading to www.FatLossToGo.com