Social Support | thefitdadsays.com

Archive for social support

The Fit Dad’s Daily Diet

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

Thursday, September 8th, 2011

“Whatcha’ eating, Ed?”

“Dude…what’s your diet?”

“Oh, you don’t need to eat healthy, look at you!”

Those are just a few of the questions/statements I get on a regular occurrence pertaining to what I stuff my face with.

The third one I got yesterday when I was going through the checkout at Target. I had a shirt on with my business logo/website address and was buying a package of Reese’s Peanut Butter Cups (and other stuff… I wasn’t only buying Peanut Butter Cups). The lady asked about my business and I said, “Don’t judge my knowledge based on the fact I’m buying junk food.” To which she replied “Oh look at you…. you can eat whatever you want in your diet and still stay fit and trim.”

diet to help you lose weight. nutrition weight loss system

Don't be a stress eater!

Nope…I can’t. I’m a stressed out 32-year-old dad and business owner and if I eat junk, it shows and it shows quicker than I’d like.

I used to be able to eat whatever I wanted in my diet and would proclaim it proudly, but those days are long gone and most fit folks I know can’t eat “whatever they want” for long and stay fit.

And I have to insert this – if you are one of those genetic freaks who can do so, even past your early twenties, I don’t like you. I’m kidding…sort of.

Anyway, back to the point I was trying to make.

When people aren’t assuming I eat anything I want, the next question they ask is, “What do you eat?” and I’m going to share my plan with you.

I’m also going to be very honest with you about my diet and eating habits.

==============

Before we go any further, here’s 3 easy diet tips (hint…click ‘diet’ ).

==============

For the better part of the last 8-9 months I ate pretty poorly. I wasn’t a fatty boombalatty, but I ate poorly compared to normal.

I got into a habit of eating junk on a regular basis and neglected my normal healthy eating habits.

I could give you all sorts of excuses/reasons for this including business-related stress, having a new baby stress, etc. but truth be told, they’re all excuses. I know better and shouldn’t have let myself slip up.

I’m not anymore and the extra weight I gained in that time (about 10-12 pounds) has quickly fallen away and I’m getting leaner than I was before.

Always cool!

Here’s my IDEAL nutrition day – the way I typically plan my days to be in a perfect world. I say “ideal” because this type of day doesn’t always happen. Some days I don’t get a snack and eat too much/too fast at lunch. Some days Andrea and I are stressed and go out to eat for dinner – which usually leads to more stress with a 4-year old and 6-month old! Ideal doesn’t happen all the time, but it happens most days, which is the name of the game.

Breakfast:
My alarm goes off at 4:50AM and I like to be at the studio by about 5:20, which doesn’t leave much time for a typical breakfast, which is cool with me because I don’t like the typical breakfast. I love me some smoothies, so that’s what I have.

Every morning I make a homemade smoothie and drink it on my way to the studio (my commute is 7 minutes…not much traffic at that time!).

This morning I had a heaping serving of blueberries, pineapple chunks, protein powder, ground flax seed, and a “green” juice. I also threw a serving of probiotic powder in there. If you’re not getting probiotics, you most definitely should be because they’re too valuable to be skipping. Don’t just rely on Jamie Lee Curtis and her fancy yogurt either – get a supplement, drink some Kefir, eat fermented foods.

great "diet" lunch!

We have a nice “Wand” hand blender that works quite well for the smoothies. If you’re going to buy one, don’t go cheap. We use it at least twice per day and that’s a lot of use for a kitchen appliance. You don’t have to break the bank, just don’t get the $20 one.

Lunch:

Ideally, I have a salad for lunch. I’ve paid attention to how I feel after eating several different types of lunch and salads always make me feel the best and don’t let me slip into an afternoon coma. Remember, I’ve been going hard, working with clients, since around 5:30-40am and by lunch time I’ve put in a full day, so it’s natural to feel a let down after lunch, but salads keep my energy levels up.

A typical salad for me is a heaping bowl of a mixture of romaine lettuce and spinach leaves (more spinach than romaine), chopped broccoli, cashews/slivered almonds, sunflower seeds, feta cheese, dried cherries/cranberries and some type of vinaigrette dressing.

Sometimes I’ll eat a cookie or 2 as dessert (only if Andrea buys them…I’m not good if that stuff is in the house!), but my rule is that it has to be at least 10 minutes AFTER eating the salad. If, after those 10 minutes, my brain tells me I’m satisfied, I don’t eat ‘em. If there’s a little extra room, I’ll eat ‘em.

Dinner:

I hate cooking and I really hate grocery shopping.

Luckily I have the bestest wife in the whole wide world so I don’t have to cook – even though she reminds me that she thinks a man who cooks is sexy, but I always tell her I have plenty of other sexy features

We’re on the same wavelength when it comes to our diet, so she cooks up something healthy.

For instance, last night we had pesto chicken on a bed of spinach leaves and a side of acorn squash.

It tasted awesome.

Tonight we had a pasta dish with plenty of garden fresh veggies and some turkey sausage.

My snacks are either homemade trail mix and fruit, or a homemade protein bar and fruit.

The trail mix is nothing special. It’s just cashews, almonds, raisins and a small bag of M&M’s thrown into a big Tupperware dish that stays in my office.

The protein bars are something Andrea whips up and taste AWESOME!

The fruit is either an apple or pear always. It must be easy to transport and those 2 things are easy to transport.

There you have it. That’s what I’m eating!

One thing I always try to focus on is making sure I get at least 4-5 servings of fruit per day and 3-4 servings of vegetables. (Here are some other easy diet foods)

If I do that, then all is well in my diet world. My energy levels stay elevated, my mood stays chipper and I never, I mean NEVER get sick…ever…even though I work with people all stinkin’ day and am in close proximity with their germs and what not, I never get sick.

When I stick to this way of eating, I’m on top of the world and maintain a weight of about 175-180 pounds and a 30-31 inch waist.

my six pack

I also splurge a bit. I love me some cookies and vodka. Not at the same time. I don’t have a freaky drink recipe consisting of snicker doodles and Abolut (although that does sound good!), but those are 2 of my indulgences and I feel fine.

I know that if I wanted to get a six pack quickly, all I’d have to do is cut out the booze (which isn’t much…I’m not a lush), get rid of the mini-Rewards, kick up the intensity a notch and that would get me there.

This way of eating is simple and easy, not only for me, but for most folks. There’s nothing freaky about it. No fad diets, no cutting out entire food groups (although I eat VERY little bread because I don’t really like it and it makes me flemmy) and no craziness.

What I told you is a typical day in the diet/nutrition life of The Fit Dad and I hope you can glean some helpful diet tips and better your eating lifestyle.

Have an awesome day!

P.S. – It took a little trial and error to figure out exactly how my body “likes” to eat. I’m a big believer in creating healthy habits, rather than trying to remove bad ones. Create the good and the bad goes away on its own. I did this with my “assignment” mentality. To learn more about what the heck that is, check out my Fat Loss To Go program (which is also loaded with 10-minute fat loss workouts). Click here to check it out.

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

Comments

Is The 90-10 Principle The Best For Diet/Nutrition And Weight Loss?

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

Monday, September 5th, 2011

Let’s talk about cheating.

Actually, scratch that. Let’s talk about Rewarding. I don’t like to focus on the negative when it comes to bettering your lifestyle and “cheating” is negative, whereas “Rewarding” is a positive.

I’m a big believer in giving yourself the opportunity to splurge a bit on food and not be so freaky deaky with your diet.

If you’re trying to lose weight, chances are you have some fixes to be made in your nutrition and sticking to a new, strict routine for a few weeks can be maddening…hence the Rewarding.

Personally, I like the 90/10 Principle where you stick to your diet and eat strict 90% of the time and splurge 10% of the time.

Sticking to that ratio will all but guarantee your success. Actually, if your workouts are on, you could probably do 85/15 or, hell, even 80/20 as long as the 20 isn’t full of donuts or processed crap and consists of REAL food like real ice cream.

I’m getting off topic…

What I was going to say is that this is a good plan to follow and will guarantee your success…

…IF you know what 10% (or 15%) looks like. If you “eye ball” too much, you’re probably going to be consuming too many calories at one sitting, or consuming too many calories overall which will at best stall your results and at worst make you gain a little weight – which is the exact opposite of what you want.

Let’s do some number crunching shall we?

Not appropriate diet food...

Let’s assume that you have figured you need to consume 2000 calories per day to lose weight (by the way, I’m not a big number guy…I don’t pay attention to calories unless I’m eating at restaurant or eating something out of a box).

You’ve also taken it a bit further and broken those 2000 calories down to meals and snacks so you have an idea how much you can eat between meals without breaking the calorie bank.

All very cool indeed.

Okay, let’s go a bit further…

2000 calories over the course of a week is 14,000 calories.

10% of 14,000 is only 1,400 calories per week for your Rewarding.

Do you know what 1,400 calories looks like? Do you know what 1,400 calories of typical splurge food tastes and feels like in your stomach?

I have news for you…

It ain’t much.

The following are some typical foods and their calorie breakdown for your enjoyment and regurgitation…

10 Frito’s have 160 calories – how often do you just eat 10?
A “Kids’ Menu” serving of Mac ‘n Cheese at a restaurant here in Lincoln has over 500 calories – a Kids’ Serving!!
Reese’s Peanut Butter Cups have approximately 240 calories per 2-cup package.
1/2 Cup of Chocolate Haagen-Dazs ice cream has 270 calories. I’m a big fan of this type of ice cream because it’s real, but you have to know what 1/2 cup looks like…hint, it ain’t much. Don’t use a big bowl if you’re having ice cream because you’ll easily get over 600 calories.
A typical light beer has anywhere from 90-120 calories – unless you’re drinking those new “water beers” that have 50-60 calories. Still those numbers add up quickly, especially when combined with other foods. Alcohol also loosens you up so you may make even poorer food decisions (among others ).
1 slice of Pizza Hut hand-tossed cheese pizza has approximately 220 calories, but this can vary widely depending upon how big you cut your slices.

See what I’m getting at? I’m not trying to get you to stop eating those “cheat foods” you enjoy, I just want to give you some real numbers…

What if you were to spread those 1,400 calories out over the course of the week. Maybe you’re one of those folks who want to stick to a regular way of eating all the time – which is ultimately the best way to go – and you want to allow yourself a little “Mini-Reward” each day rather than splurging on one day of the week.

Rather than 1,400 calories you’re down to 200 calories per day.

Again, do you know what 200 calories looks like?

Do you know what 200 calories of typical “splurge food” tastes like and how quickly it disappears?

Like I said, I’m not doing this to scare you or steer you away from your goals and cause you to throw your hands in the air and say “Screw it!”

Quite the contrary. I want you to succeed more than you know, which is why I’m sharing this information with you.

The 90/10 principle works very well, yet the vast majority of folks have no idea how to put the 10% into practice or what the hell their 10% actually is.

Just like G.I Joe said, “Knowing is half the battle.” and that’s true. Knowing what your 10% is, how to properly implement it and how much Rewarding you can do will determine whether or not you succeed.

Sure it may be shocking at first, but if you stick with your plan, and your plan is something that’s actually somewhat enjoyable, your tastes will change and what you crave today will no longer be what you crave once you reach your goal – again I’m assuming you’re sticking to a sensible plan and not a fad diet or something freaky like regular colonics to get you fit and trim.

How’s that for a way to close out this post? Remove that visual by thinking of something cute like puppies and kittens.

Have an awesome day!

Ed, aka “The Fit Dad”

P.S. – The latest issue of Fit Parent Force Monthly is up and ready for your reading/working pleasure! The Workout Of The Month is called “Book Ends” and the magazine dives in to the murky waters of supplementation and I give you 9 awesome ways to increase the intensity and effectiveness of your workouts, without adding too much total time to the workout itself. I went beyond the old standbys of “Decrease rest, etc.” to give you real tried and true tips and tricks. To download this month’s issue and check out the workout and workout videos, click here.

If you’re not a member of Fit Parent Force Monthly, click here to check it out and get on board because it’s AWESOME!

Oh and you may be wondering why you’re getting September’s issue so soon after August and that’s because I’m moving the release dates up to the first of the month rather than the middle of the month. It just makes more sense doing it that way

Categories : Fat Fighting Foods, fat loss nutrition, social support

Comments

Don’t Make This Bad, Bad Mistake…

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

Saturday, June 18th, 2011

[fb-like]

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

Comments

How To Kick Start Your Program and Get Out Of A Weight Loss Plateau

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

Tuesday, February 1st, 2011

What’s goin’ down in your neck of the woods? All’s good on this end. I did eat my lunch a bit too fast, which is never good. Seems I need to take a bit of my own advice and eat slower and not wait so damn long between meals

I initially thought about answering a few questions in this puppy, but I decided to just cover one.

There isn’t a week that goes by where I don’t receive this question, so it’s obvious that it’s a hot-button issue.

It’s all about “How to Get Out of a Weight Loss Plateau”

The most recent question came from my homeboy Shaun.

Shaun has made some pretty nice progress, but thinks he’s hit a plateau and wants to know how to kick start his weight loss again to keep on pace with his goal.

First, kudos to Shaun for noticing he’s hit a plateau and seeking help in getting things going AND a big slap on the back to him for following the Fit Dad’s plan and achieving awesome results!

This is what I told Shaun and am now telling you – and I’ll throw in a few other things as well just to cover ALL the bases. Read More→

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

Comments

GTL? No Way Jersey Shore Goofs. I Have My Own Acronym and It’s So Much Better!

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

Thursday, January 13th, 2011

[fb-like] [fb-share]

Hey Hey!

How’s your day going? I trust it’s going swimmingly!

As I sit here at my desk I’m looking out at sunny skies and a bunch of snow on the ground. It is kinda pretty…slightly. The only thing bringing the pretty-factor down is how freakishly cold it is.

I could give you all sorts of metaphors for how cold it is, most of which are rated above PG-13, but I won’t.

Instead I’m going to admit something slightly embarrassing.

I have watched 10 minutes of “The Jersey Shore.” There I said it. I’ve seen it and no matter how hard I try, I can’t wipe those images from my mind, nor can I erase some of the names from my memory banks no matter how hard I mentally scrub with steel wool.

There is one little piece of genius I’ve taken from the show and that’s GTL. I’m fairly certain it stands for “Gym, Tanning and Laundry.” Genius, I tells ya…Genius.

Sweet Lord I hope I can forget these images sometime soon.

Until then, I’ve turned their acronym into my own. It’s just as much a piece of gold as theirs, but I think it’s even better because it applies to workouts.

So what’s my own piece of acronym genius?

F.I.A.

What does it stand for?

Form.

Intensity.

Abs.

What does it mean?

Basically it means that when you workout you should always focus on F.I.A.

Let me elaborate just a wee bit because I’m sure I have some folks shaking their heads wondering just what the heck I’m talking about. And I hope I can redeem myself for spending a fraction of this post on those goobers on that silly show that I will never mention again.

It’s a pretty good assumption that you don’t have much time to spend working out. If you did, you probably wouldn’t be reading my stuff, unless you just enjoy my witty banter.

When time is the major issue in your workouts, you need to make every minute count. You can’t go through the motions and expect to achieve great results, or even good results.

You have to be “in” the workout.

To be more specific, let’s break down the F.I.A. idea…

F stands for Form. You must ALWAYS pay attention to your form. Always! This rule really holds true no matter how long your workout lasts, whether it’s 10 minutes or 40 minutes. If your form sucks, your workout sucks and you will injure yourself. Maybe not right away, but at some point in the near future you will injure yourself. It’ll probably be in the form of aching knees and shoulders or a sore back – or all 3.

I’ve even injured myself a time or two due to crappy form. I developed tendinitis in both knees because I let my ego get in the way when doing squats and didn’t pay close enough attention to my form. In order to get over it, I had to completely remove any type of squat or lunge from my workout until I was pain free and then I built myself back up with impeccable form. Now I can drop myself way below parallel when squatting.

If you don’t pay attention to your form your results will also suffer because you’re probably letting gravity do more work than your muscles.

Think of the push-up as an easy example. If you lower yourself to the floor and maintain control, you are doing it properly.

If, however, you are like many and flop yourself to the floor before immediately pressing your body back up and immediately flop back down to the floor – that’s crappy form and you’re letting gravity do all the work.

Instead you should slowly, and under control, lower your body to the floor.

Is it tougher? Absolutely.

Will you be able to complete fewer reps? Yep. In the beginning anyway. But once you get things under control, your reps will be back up in no time and you’ll be MUCH stronger for it.

Not only will you get stronger, but you’ll also burn more calories.

Think about it this way. If you let gravity pull you to the floor rather than controlling your speed, you’re removing HALF of the exercise and are burning half the calories, and maybe less.

That takes us right into the second letter of F.I.A and the I stands for Intensity.

You better make sure you’re working hard in your workouts or your results will show it.

Work hard and achieve awesome results.

Act a weenie and achieve little or no results.

Do you find your mind wandering easily while doing your workout?

Keep your mind in the workout.

Do you find yourself wandering from exercise to exercise like a butterfly flutters between flowers?

Stop acting a weenie and work it.

That’s one of the main reasons I design so many 10-minute circuit workouts. If you only have 10 minutes to complete your workout, and you care about your results, you HAVE to work intensely in that 10 minutes. What’s the point if you don’t?

And finally we have the A, which stands for Abs.

You must always concentrate on keeping your abs “braced” while doing your workout.

In the beginning you’re going to spend a lot of time focusing on the abs because you’re not used to it and your abs have kind of gone to sleep because you sit too much and move too little.

However, after a couple weeks, paying attention to your abs will become habit.

Your abs should be involved in EVERY exercise, whether it’s a push-up, plank or lunge and if you don’t pay attention to those abs and keep ‘em braced, you won’t be able to perform intensely or with proper form and your results will suffer.

Make sense?

Alright, so there’s my own little acronym for you to use from now on so don’t forget it.

F.I.A.

Form. Intensity. Abs.

Focus on all 3 when doing your workouts and your results will skyrocket!

Pay them no heed and your results will be as bad as that stupid show I mentioned earlier.

Have an awesome day and I’ll talk to you soon!

The Fit Dad

[fb-like] [fb-share]

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

Comments

Trying To Lose Weight? Then NEVER Let Yourself Believe This Lie

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

Monday, September 13th, 2010

[fb-like]

I recently received a pretty cool email from a guy named Bill saying he bought my book a year ago and didn’t do anything with it.

What’s so cool about that? How do I think a guy telling me he purchased my book and did absolutely NOTHING is cool?

It was the second part of his email that was the cool part. He said for months he kept telling himself “he’d get around to it” and like most people, he never did “get around to it.”

It wasn’t until he actually went up a pants size that he finally decided to do something about his growing belly and poor lifestyle habits.

He told me he started making small changes and within a week had lost a few pounds and his energy levels were through the roof.

Pretty cool, huh?

So why am I sharing this with you? Why am I bragging about being the coolest dad-gum trainer around? Is it because the program I created was out of this world?

I could lie and tell you yes, but the truth and the real reason I’m sharing this is because he finally got fed up and did SOMETHING. (although Fat Loss To Go is pretty killer…)

All too often we allow ourselves to sit idly by and watch our health and pants’ sizes get out of control.

We tell ourselves we’ll change, but just like Bill said “he never got around to it.”

We buy that program with the killer marketing campaign (something with an ‘x’), but never get around to it.

We join the boot camp or health club, but skip workouts and come up with excuses.

We buy a diet book, but it ends up collecting dust amongst the countless other books.

But you know what?

All you need to do to start making positive change is do just one thing…

…and that one thing is something.

You just need to do something.

Don’t allow yourself to succumb to “paralysis by analysis” (I think I stole that from one of hundreds of business books).

Just pick an area and do something. Something is better than nothing. Something is better than watching your cholesterol and stomach size shoot into the stratosphere.

Want me to pick something out for you?

Okay, how about fiber.

From now on, I want your primary focus to be on consuming foods that are rich in fiber.

Don’t get caught up in the gobbledy-gook that so many nutrition “experts” want to confuse you with, just focus on fiber.

What foods are rich in fiber? Vegetables, most fruit, whole grains, nuts and beans are all loaded with fiber.

Amazingly simple and effective. Focus on fiber and you will see results pretty quickly as long as you’re not perverting those fiber rich foods, but that’s another topic for another day!

Make fiber your “something” and act now. Don’t put it off until tomorrow. Just act.

Then in a few weeks pick a new “something” and act on it immediately and before you know it, you’ll be just like Dan.

It really is as simple as that.

What’s your ‘something’ going to be? Let me know in the comments section below or on Facebook.

Talk to you soon!

And remember…

…Be A Superhero Today!

Ed, aka “The Fit Dad”

P.S. – I’ll be back in the next day or so with some killer nutrition tips as well as some workout videos. Sorry I’ve been out of the game for so long…

P.P.S. – If you’re finally ready to get off your butt and do something just like Bill did, then you need to get on the same program he’s on – my Fat Loss To Go 10-Minute Fat Loss System designed specifically for busy Super-Dads and Wonder-Moms! To learn how to finally get the extra fat off AND do it without sacrificing your free time and going on a super-restrictive diet click here.