10 Minute Fat Loss Workouts For Busy Moms And Dads, Lose Weight With Fast Home Exercises

Butt Kickin’ 10-Minute Workouts For This Week

By Ed Scow, aka 'The Fit Dad' · Comments (9)

Monday, December 7th, 2009

This is what my dog will look like this afternoon!

We got our first measurable amount of snow yesterday.

Ya know, snow always sounds cool…until it arrives and you have to drive in it. Scratch that – you have to be on the road when OTHER people are driving.

Although I will say this – I’m actually one of the weird ones in that I actually enjoy scooping snow. Yes, I know that’s weird and some may say idiotic, but it’s kinda fun to get out there and throw some snow around! Plus I like to have competitions with my neighbors to see who can get done quicker – although they don’t know they’re competing with me…but I’d still kick their butts!

But I digress, here are your 10-Minute Home Fat Loss Workouts for the week…

Day 1:

Dumbbell/Bodyweight Circuit – Complete this workout in a circuit, completing as many circuits as you can in 10 minutes. Read More→

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

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How Much Weight Are You “Lifting” When Doing A Push-Up?

By Ed Scow, aka 'The Fit Dad' · Comments (2)

Tuesday, December 1st, 2009

I don't think this Spider-Man can do many push-ups...

Have you ever wondered how much weight you’re “lifting” while doing push-ups?

According to a recent study published by the National Strength and Conditioning Association, you are lifting 75% of your bodyweight when doing a standard, “from the toes” push-up.

What if you’re not doing regular ol’ push-ups?

Then the percentage varies depending upon the type of push-ups you’re doing.

When doing push-ups from your knees, you’re pushing a lot less weight than from your toes – I’d guess anywhere from 45-60%.

However, if you’re doing a more difficult version like Decline Push-ups, Spiderman Push-ups, 1-Leg Push-ups, etc. the percentage is going to be much higher.

You can make it even tougher by placing a resistance tube around your upper back and holding the ends in your hands. That will give you some extra resistance when pushing your body back up – but you have to make sure your form is PERFECT otherwise you could injure yourself.

Or if you’re like me, you could have your 28 pound wiggly daughter sit on your back while attempting to keep her from falling off.

Trust me on this one, it’s much more difficult than you’d think. 2 ½ year olds are very wiggly and giggle a lot – especially when mommy tries taking pictures whenever it happens…

But that talk on how much of a percentage of your own bodyweight begs a different question – if you lose weight, will that make the push-ups less effective? Read More→

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

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10-Minute Fat Loss Workouts For This Week

By Ed Scow, aka 'The Fit Dad' · Comments (10)

Monday, November 30th, 2009

This time of year is typically the most difficult for people to stick with their workout program.

For one reason or another, working out and eating right get pushed to the bottom of the to-do list only to come racing back to the top on January 1.

Don't be a glutton this holiday season!

To help make this year different, I decided to give you a week’s worth of 10-minute workouts every week for the remainder of 2009.

Some weeks will be all bodyweight circuits, while others will mix dumbbells and bodyweight workouts, but they’ll all be 10-minutes.

I’ll also give you some ideas for good add-on workouts if you have extra time, as well as some videos.

Sound good?

I thought so.

Here are this week’s workouts… Read More→

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

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Healthy Breakfast Smoothie Recipes

By Ed Scow, aka 'The Fit Dad' · Comments (9)

Monday, November 16th, 2009

The Fit Dad back again for another edition of The Fit Dad Says…

Want to know the quickest and easiest way to make a complete mess and turn your daughter into the Joker?

Have her help you make a smoothie, and then let her drink from your giant smoothie cup.

Maren is at that point where she LOVES helping in the kitchen, although that’s not always the cleanest thing to let a 3-year old do.

These days are usually the days the kitchen floor gets scrubbed!

Oh well, just part of the process I guess. Plus we’re teaching her some good, healthy habits and helping her not get hooked on kids’ cereals and other junk normally found for breakfast.

Today I thought I’d share with you a few of my favorite smoothie recipes. 6 out of 7 days I have a homemade smoothie for breakfast. Mine’s usually the same because I’m boring, but these are a few recipes I made that you may enjoy.

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Berry Blast
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This is my personal breakfast smoothie and I love it!

½ Cup frozen blueberries
½ Cup frozen raspberries
½ Cup frozen strawberries
1 Scoop whey protein powder
1 serving ground flax seed
½ Cup All Natural Vanilla Yogurt
½ Cup real fruit juice (depends on what I’m in the mood for), but it has to be “real” fruit juice and not sugar water with fruit flavoring.

Lots of berries do your body good!

I flip-flop between the yogurt and something called Kefir, which is full of probiotics. The plain type of Kefir tastes like crap, but it’s good for you – and that’s why I put it in the smoothie and don’t have it plain. You can hide some bad tasting stuff in smoothies and not even know they’re there.

It’s going to be roughly 400-450 calories. It’s full of protein, fiber and “good” carbs and will leave you with a ton of energy. No caffeine needed!

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Orange You Glad I Didn’t Say Banana
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Okay, I stole that name from the movie Baby Mama, but it fits…

½ Cup Orange Juice (real orange juice)
1 Scoop whey protein powder
1 Banana (chop it up for easier blending)
½ Cup All Natural Vanilla Yogurt
½ Cup Organic 1% Milk

This one is going to be roughly the same number of calories as the first one…400-450. I’m not giving you specifics because the numbers will change depending on the size of the banana, brand of protein (1 scoop differs from brand-to-brand), etc.

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So Long Cereal!
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1 Cup Organic 1% Milk
1 tablespoon Honey
1 Scoop Whey Protein Powder
½ Cup Raw Oats
½ Cup Frozen Blueberries

Just like the previous 2, this one will be roughly 400-450 calories. It’s also full of protein, vitamins, fiber and “good” carbs. Another excellent way to start

Be A Superhero Today!

your day!

There ya go, 3 very different types of breakfast smoothies. They’re quick, easy to prepare and you can drink them on your way to work or while dropping the kids off at school.

I love smoothies for their simplicity plus the amount of nutrition you can cram into one meal. All 3 of those are loaded with protein, “good” carbs, fiber, vitamins and minerals.

The cool thing is that just like we get Maren involved, you can get your kids involved too. I guarantee you that after they try a smoothie for a few days they’ll prefer it to any junky cereal.

Give one of these puppies a try tomorrow for breakfast, or if you have your own breakfast smoothie that you’d like to share post a comment on my blog. I’d love to get more ideas on healthy smoothies, whether for breakfast or after a workout.

Talk to you soon!

And remember…

Be a superhero today!

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

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