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2 Quick and Simple Workouts For You (Videos!!)

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

Tuesday, July 19th, 2011

What’s goin’ on!

I have a couple quick and awesome fat bustin’ workout videos for you to try out today and I hope you dig ‘em as much as I do.

They’re from a recent program I designed called “The Puzzle.”

With that program, you are able to pick and choose different circuits that hit your “trouble spots”.

Want to work your Arms or Legs a bit more? You can do that.

How about your Abs and Core? You can do that too!

What if you want to mix and match and hit a few different trouble spots at once? You can do that too by grabbing different circuits and putting them together to form one killer workout!

This program is pretty sweet…and I’m not just saying that because I designed it.

Here’s how the program works.

You decide which parts of your body you want to focus on for the month (the more specific you can be the better), and then take a look at the workouts available.

The circuits are dialed down into 7-minute circuits and you should pick a couple different Puzzle Pieces to form one workout. For the math inclined, that would make the workout last around 15 minutes (2 7-minute Puzzle Pieces with 1 minute break between the two). If you have extra time, you can throw in another Puzzle Piece for a total of approximately 25 minutes.

These workouts will have you feeling fine and dandy by the time you’re finished!

Let’s say you want to lose weight, while also focusing in on your abs and core.

You would then pick 2 or 3 7-minute circuits that are focused on those areas.

Here are a couple videos showing you examples of the Puzzle Pieces.

One is for the Abs and the other is a Metabolic, or Weight Loss, Workout.

Here’s the Abs Puzzle Piece…

Here’s the Metabolic Puzzle Piece…

To do those, you would warm-up for about 5 minutes, then do the Abs Puzzle Piece for 7 minutes, rest a minute or two, then move right into the Metabolic Puzzle Piece and you’re finished!

You could also flip-flop ‘em and do the Metabolic one first, then the Abs…or you could do the Metabolic one twice, or even do the Abs one twice, or even do the Metabolic, then Abs, then Metabolic again.

Pretty sweet, huh?

By the way, if you’re a member of Fit Parent Force Monthly, this month’s Workout Of The Month is a gigantic Puzzle Workout where you pick and choose between 8 different Puzzle Piece workouts.

These puppies are awesome. When filming them, I couldn’t help but think to myself “Holy crap! Everybody’s gonna love these workouts!!” and by love, I of course mean hate because they’re pretty dang tough…but in a good way.

If you are a FPF Monthly member, click here to access this month’s issue.

If you’re not an FPF Monthly member, click here to learn how to become one. You won’t regret it!

That’s it for today!

P.S. – The Nutrition section of this month’s magazine dives into the truth about fruit. I get the question of whether fruit makes you fat all the time, so I decided to write a big article uncovering the truth. I grabbed a few of the most common reasons you shouldn’t eat fruit, and then gave my response. It’s a pretty sweet little article…but you have to be a Fit Parent Force Monthly member to read it.

If you are a FPF Monthly member, click here to access this month’s issue.

If you’re not an FPF Monthly member, click here to learn how to become one. You won’t regret it!

Categories : Ed's Workouts, Fat Loss for Men, fat loss for women, fat loss workouts, Spend A Minute With The Fit Dad, videos

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Ready To Lose Weight? Here’s Your Fast Start Plan!

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

Thursday, June 30th, 2011

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The weather is so, so sweet, the birds are chirping and the flowers are poppin’…

…and my allergies are in full swing, which can mean only one thing!

Summer is here!

Wooo-hoooo!!

What’s that you say? You’re not ready for summer? You’ve let yourself go into hibernation mode and have accumulated a layer of goo that’s hiding the body you’re wanting to have?

Wow! That sounded very infomerical-like, didn’t it?

Okay, let’s back off the silly-voiced overly excited pitchman and get down to the nitty gritty.

Fall and winter oftentimes bring on a few extra pounds, but not to worry. Even though the weather is getting nicer and you’re getting more anxious about pool and yard-work season, doesn’t mean it’s too late to make progress.

It’s never too late!

Here are a few tips to get you started and rolling. Read More→

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

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Don’t Make This Bad, Bad Mistake…

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

Saturday, June 18th, 2011

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Given that today is Saturday, I think it’s quite poignant to write about this today…

I’m a big fan of cheating/rewarding.

I actually like to use the word “reward” more than cheating because a reward is a positive behavior, where cheating is not.

A reward is a benefit for having done awesome.

Cheating gets you kicked out of school and fired from your job.

Sorry for the side tangent…

What was I going to say?

Oh yeah. I am a big fan of rewarding, but it must be used wisely.

Rewarding when used properly is a powerful thing.

Rewarding when used improperly is a stupid thing.

Most of us, if we decide to use the “reward” route when trying to lose weight and live a healthier lifestyle, tend to use those rewards on the weekends.

Life is set up for us to do so. We go on date nights on the weekend, if we work a jobby-job, we usually don’t have to work on the weekends, parties are held on weekends, you’re forced to hang out with people you don’t like on the weekends, etc.

That’s all well and good, but there can be a problem with using weekends as your reward time.

There are typically 12 Friday/Saturday/Sunday combinations in a given month (very difficult math on my part!).

That’s roughly ½ of every month that can be devoted to the “reward” lifestyle.

That is a recipe for disaster.

I know what you may be thinking, “But Ed. I swear I don’t eat that bad on weekends…stop being such a jerk.”

First, don’t call me names. It hurts my feelings.

Second, are you sure you don’t eat that bad on weekends?

Another aspect of weekends is that we get out of our normal routine. We live for routine. You may not like hearing that, but it’s true. Routines keep us on track.

What happens when our routine is thrown out of whack?

All common sense goes out the window.

We splurge while dining out.

We eat bad snacks.

We drink booze.

We skip breakfast, or eat a bad one – I love my Donut Sundays!

All I’m trying to say is be careful if you reward yourself, and be especially careful if you reward yourself on the weekends.

It is very easy to let that mentality get out of hand and turn a perfectly good and healthy habit into a habit that will destroy your goals.

You can either split your rewards up or spread them across the weekend.

For instance, maybe have a small dessert after dinner Friday, a couple drinks while playing golf on Saturday and a small “fun” breakfast on Sunday.

If the numbers are kept in check, and you’re strict the rest of the time, that is a perfectly fine way to reward yourself and still lose weight.

You could also devote an entire day to your reward.

Go out for breakfast with the family or friends and eat some pancakes (not those healthy protein pancakes either!) or have a scone.

Have a burger and fries for lunch and a piece of cheesecake after dinner that night.

The key with both of those is not to go crazy.

Always remember your goals.

Always remember why you made the decision to improve your lifestyle (weight loss, health, etc.).

Keep those thoughts and goals in the front of your mind at all times and listen to the little angel on your shoulder while kicking the devil on the other shoulder to the curb.

Remember that the weekend makes up nearly ½ of the month and can either make or break your goals – and how long you keep your results once achieved.

Talk soon!

P.S. – The latest issue of Fit Parent Force Monthly is finished and ready for your reading/working pleasure! The big article this month is on the “stress-hormone” cortisol and the workouts are called “Arms Attack.” Good times to be had by all!

If you’re a client, head to –> http://fitparentforce.com/fpf-monthly-june-2011/ to get your hands on this month’s issue.

If you’re not a member of FPF Monthly head to –> http://thefitdadsays.com/fit-parent-force-monthly/ to become a member today!

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

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Quick and Easy Bodyweight Workout

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

Thursday, June 2nd, 2011

Ready for an AWESOME Bodyweight Workout?!

There are certain aspects of workouts that I love…

…and others that I absolutely hate.

For instance, I hate running. I hate it with a passion. Okay, that’s overstating. I don’t hate it with a passion, but I do greatly dislike running. If it were on Facebook, I would ‘unlike’ it – if that were possible….ah scratch that, I actually do hate running.

I also don’t like silly workouts. Dancing, doing 50,000 reps of one exercise, doing one exercise for an entire song (I’ve heard of classes where people do triceps extensions for 3 minutes!!!), saying that an ancient cannon ball with a handle is the best dad-gum thing since sliced bread (for the record, I do like kettle bells…but they’re just a tool in a quality workout)…none of those sit well with me.

You know what I love?

Short and sweet workouts.

Workouts that respect yours and my time.

Workouts that seem to say “Hey there kind and jovial person, I like you and want you to get some fine and dandy results, but that still let you get on with your day, spend more time with the kiddos and kick it (that’s relax for the un-hip).”

Those workouts are my homeboy (or homegirl depending upon your point of view).

Want to know one of my all-time favorite bodyweight workouts?

It only involves 2 exercises and it’s pretty dang sweet.

Quick and Easy Bodyweight Workout

Categories : Ed's Workouts, Fat Loss for Men, fat loss for women, fat loss workouts

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Exercise Swaps To Take Your Abs Workout To The Next Level

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

Friday, April 29th, 2011

Hey hey!

What’s going on in your world? Things are rockin’ and rollin’ over here.

abs workout to increase weight loss results

Johnny Utah loves abs workouts!

On a side note, every time I say “rockin’ and rollin’” I think of the movie “Point Break” with Keanu Reeves and the late, great Patrick Swayze about bank robbing surfers.

Okay, back to reality.

I want to give you a few Abs Workout “Exercise Swaps” today.

What are Exercise Swaps? They’re exercises you swap out for ones that are too easy, or for ones that are worthless.

When I create workouts, whether an abs workout specifically or full-body training programs, I like to operate under the assumption you don’t have much free time to spend working out and that working out isn’t the most fun thing in the world for you.

That then leads me to create short and sweet workouts for you to do from home that give you the most bang for your buck.

So, let’s get on with the stomach exercise swaps to help you lose fat and get strong!

1) Replace any and all triceps and shoulder isolation movements like kickbacks, overhead extensions, lateral raises, etc. with some variation of the push-up.

I could give you dozens of different push-up variations all focusing on different areas, and we do all of them in my studio, so why not give a few to you too.

One of my favorites is the T Push-up.

To do it, get into a normal push-up position, but as you raise yourself up, bring one hand off the floor and rotate yourself until your body looks like a sideways “T” with one hand on the floor and the other pointing toward the ceiling.

It may sound difficult, and it is, but it can be adapted to many different fitness levels.
If you’re a beginner, only do a ½ T – you don’t rotate all the way.

If you can do the full T, but are a bit wobbly, increase the width between your feet – the wider your stance, the stronger your base and the easier it’ll be…

On the flip side, the closer your feet, the more difficult the exercise because you’ll have to work harder to balance yourself.

Do a few sets of 10-12 of those puppies and, if done properly, not only will your triceps and shoulders be singing, but your core should too.

The next abs workout exercise swap is…

2) Replace any type of crunch variation with Burpee.

“What’s that you say? Burpees? Hell no!!”

Hell yes!

While at first blush, burpees may not sound like a good abs exercise, or a good exercise at all, but they are phenomenal.

When it comes right down to it, the best abs exercises are the ones that burn the most calories, which make you burn more fat. That’s the reason you want a flatter stomach right? Remove the layer of fat and it looks better. Tone the muscles and it looks even better.

The burpee not only burns a ton of calories, but it also “works” the abs to the max – better than 50,000 crunches could ever do (plus it saves your back).

Rather than telling you how to do a burpee, it’s much easier to show you. In the video below I do burpees as a part of the workout, so give it a watch (and give the workout a try).

Okay, I’m going to let you go now. It’s bright and early when I’m writing this and boot camp clients are going to start rolling in any time.

Hope you enjoyed these abs workout exercise swaps! Have an awesome day and I’ll talk to you soon!

Categories : Fat Loss for Men, fat loss for women, fat loss workouts, videos

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Need An Easy Tip? Here’s One Of The Easiest I Can Give

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

Thursday, April 21st, 2011

Are you a thinker?

I am.

I sit and “brainstorm” quite often thinking I’m making progress, when all I’m really doing is spinning my wheels and limiting my results.

I felt a nice little pain in my stomach after writing that sentence, but it’s the truth.

I think too much, which is another way of saying I’m a procrastinator…and I hate it.

Procrastination pushes your results farther and farther back and is very maddening (and that’s putting it nicely).

The same thing happens when many people decide they want to get in better shape, lose weight, tone up, or whatever their goal may be.

They make the decision, then search out in hopes to find the “best” program, and the easiest program.

Last summer I had a consultation with someone who made the decision to lose weight, feel better and get stronger. She came to me while “shopping around” trying to find the best program. We talked for a while and she went on her way to “think about it” and compare all her research. Read More→

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

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How To Fit In Workouts With A New Baby!

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

Monday, March 14th, 2011

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Hey there! Fit Dad back with a quickie for ya…

I’m sure that by now you know I’m a daddy once again (at least hopefully you’ve been reading…) and we’re rolling with it. Nolan is doing awesome – growing like a new baby should – and all is well on the home front.

The ONLY downside is my workouts have been thrown way out of whack – even my short and sweet 10-minute workouts haven’t been happening and it’s driving me crazy…and workouts are just a wee bit important for a guy in my position.

I had to re-group and come up with a new plan that gets my workouts in – no matter the time of day – and will still get the job done.

It may sound odd at first glance given my love for 10-minute workouts, but it has been tough and I’m sure I don’t have to explain it to any parents with new babies. Trying to come up with a normal routine is a new struggle to contend with.

So here are a few things I’ve come up with for myself, as well as for all new parents trying to fit workouts in when they have more than one wee-one at home.

Categories : Ed's Workouts, Fat Loss for Men, fat loss for women, fat loss workouts, stress

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Quick Abs Workout

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

Wednesday, February 16th, 2011

Howdy, howdy! How’s your day going?

I won’t wine and dine you with some fancy rhetoric; instead I’ll cut right to the point.

I did a quick abs workout that was more like a “finisher” yesterday and it has my abs singing today.

I define something as a workout “finisher” as a quick circuit or super-set that I do at the end of my regular workout that’s meant to take my muscles to the tipping point…make ‘em burn a bit.

Many of the add-on workouts I lay out in Fat Loss To Go are good examples of “finishers” and the one I did yesterday was specific to the abs.