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The Fit Dad’s Daily Diet

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.

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

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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.

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The Fit Dad’s Current Workout Program

By Ed Scow, aka 'The Fit Dad' · Comments

Thursday, September 8th, 2011

Let’s talk about workout programs, shall we?

Not just ANY workout program, but the program I’m doing right now.

One of the coolest parts of my “job” is designing a fun and funky workout program. I love it. I love it about as much as Nolan likes chewing on anything he can get his grubby little mitts on (which is everything – teething!!).

I tend to stick to the programs I design for myself for at least 2 months, and if I have a specific goal in mind like increasing strength, building muscle or fat loss, I’ll stick to them for 3 months.

The one I’ve designed right now really isn’t for anything in particular, although it could be considered a fat loss workout plan because the rest periods are kept to a minimum, there are plenty of Metabolic Circuits and we work everything.

It’s also an arms program because, like most dudes, I want more defined arms.

But it’s not just an arms workout program, it also has a hefty dose of “metabolic circuits” which are meant to make your heart beat out of your chest, lungs burst and muscles burn…and burn a lot of calories.

My current workout program is based around 3 different 10-minute circuit workouts, and then builds out from there depending upon my mood and how much time is available.

After completing one of the 10-minute circuits, I pick from a selection of 5-7 minute circuits split between circuits that hit your arms and ones that make you pant like Bill Clinton in a strip club.

my workout program includes lots of short metabolic circuits

Johnny #5 Is NOT included in my short circuits

Depending upon how much time I have, I’ll pick anywhere from 1-3 of those short circuits (Johnny Number 5!) for my workout program and then I’m done.

Oh yeah, don’t forget to warm-up before your workout. I’d hate to see you injure yourself because you were stupid and didn’t properly warm-up.

I want to warm you – there are a lot of things to choose from below. I get bored easily with workouts, and like to have different things to choose from that fall under the same category. I hate doing workouts that only give me 2 options (unless I have a specific goal in mind where that’s necessary).

Okay, on with the show!

Below are the 3 different 10-minute circuits included in my workout program:

10-Minute Circuit #1:
1A) Dips – 10 reps
1B) Chin-up – 8 reps
1C) Bulgarian Split Squat – 10 reps/leg I place my back leg on my bench which is about 2 feet off the ground. The higher you go (within reason), the tougher it’ll be.

10-Minute Circuit #2:
1A) Close Grip Chest Press – 15 reps
1B) Standing Row – 15 reps
1C) Pistol – 6 reps/leg This is a fancy way for saying 1-Leg Squat. If you’ve never done it, scour Youtube for a video. If you’re having difficulties with balance, or finding sticking points, start off with a bench behind you. Squat till your butt hits the bench, then press back up. This will help you develop balance and strength, while keeping your confidence up (which is half the battle).

10-Minute Circuit #3:
1A) Inverted Row – 8 reps
1B) Standing Chest Press – 12 reps
1C) Turkish Get-Up – 3 reps/arm

Because of the damned Get-Ups, I don’t get many total circuits done. Those things suck and they take forever…but they’re also awesome. Just make sure you do them properly. Take the ego out of the equation when picking your resistance.

Now on to the 5-7 Minute Circuits!

After I do one of the 10-Minute Circuits, I’ll rest for a minute and then move on with 1-3 of the following…

Arms Workout #1:
1A) Skull Crusher – 8 reps
1B) Standing Biceps Curl – 8 reps
1C) Upright Row – 10 reps

Arms Workout #2:
1A) Triceps Pressdown – 15 reps
1B) Hammer Curl – 15 reps
1C) Lateral Raise – 15 reps

Arms Workout #3:
1A) DB Rear Fly – 10 reps
1B) Incline Biceps Curl – 10 reps
1C) Incline Triceps Extension – 10 reps

I typically only choose 1 of those arms circuits per workout. They’ve already been hit pretty hard during the 10-minute circuit and choosing more than one isn’t necessary.

Now the fun ones…

Metabolic Circuit #1:
1A) DB or KB Swing – 30 reps
1B) Burpee – 8 reps

Metabolic Circuit #2:
1A) Alligator Walk – across room. I either use Carpet Sliders or Power Wheel
1B) 1-Arm Swing – 12/arm

Metabolic Circuit #3:
1A) Battle Ropes – 30 seconds
1B) Medicine Ball Slams – 10 reps

Metabolic Circuit #4:
1A) Jump Rope – 200 rotations
1B) Mountain Climber – 20/leg. I place my feet on Carpet Sliders to increase the metabolic demand

Okay, so there’s the brunt of my current workout program. I do those at my studio, but…

Sometimes I can’t workout at the studio due to family demands or just wanting to get the hell out of there.

What do I do then? The Fit Dad's current workout program burns calories

I wrote up a Bodyweight Cardio workout, as well as a regular old Bodyweight Workout to mix things up. Here are those…

Bodyweight Cardio:
1A) Burpee – 10 reps
1B) Dive Bomber – 15 reps
1C) Jump Split Squat – 6 reps/leg
1D) Plank Extension – 12 reps/arm

I’ll do that for 10-15 minutes, AFTER warming up.

Bodyweight Fat Loss Workout:
1A) Spiderman Push-up – 12 reps
1B) Forward Lunge – 15 reps/leg
1C) Lunge Pulse – 20 reps/leg
1D) Neutral Grip Pull-up – 8 reps

I’ll do that for about 15-17 minutes, resting when necessary.

If I have time after doing the above Bodyweight Workout, I’ll pull up some Resistance Tubes and do the following arms circuit for 5-7 minutes non-stop, rotating between arms. So I’ll go through the whole circuit with one arm, then move to the next. This allows me to go non-stop the entire time because one arm gets to rest while the other one is working.

Resistance Tube Arms Workout:
1A) Overhead Press – 10 reps
1B) Overhead Extension – 10 reps
1C) Biceps Curl – 10 reps
1D) Lateral Raise – 10 reps

So there you have it! There’s the workout program I’m doing right now. I actually did a workout right before writing this post, which made this post take FOREVER to write because my arms were so damn shaky.

Not a good idea!

Give it a whirl and let me know what you think. Just remember to mix things up a bit. It’s easy to get stuck in a rut, doing the same workouts over and over, and that’s boring. Mix it up. Pick things you know you don’t enjoy doing, but are very worthwhile.

Also try to put a day rest between these workouts. They hit your arms relatively hard, and those puppies need rest after working them.

If you’d like, you can do the Bodyweight Cardio workout on the days between your regular workouts. That’s what I do and I loves it. Then, take 1 full day off per week. Or if you have to do something, go for a walk. Grab the family and hit the pavement for 30 minutes or so. It’ll be good for your body and refreshing for your mind and it’s good family time.

Coolio?

Talk to you soon!

The Fit Dad

P.S. – If you dug this little workout program, you’ll love the flow of my Fat Loss To Go workout program. It’s based around 10-minute workouts, with “Add-On” workouts to be done after the 10-minutes, but only if you have time. Those Add-Ons are split between Abs workouts, “Dad Only” workouts and “Mom Only” workouts – those mom/dad splits are designed for the trouble spots us parents love to hate. It’s a complete weight loss system and it’s AWESOME! Check it out at www.FatLossToGo.com

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

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

Comments

Quick and Simple Abs Workout Tips (video)

By Ed Scow, aka 'The Fit Dad' · Comments

Thursday, August 25th, 2011

Hey!

What’s goin down in your world today? I have a sweet little video demonstrating a couple abs workout tips that I’d like to share with you.

For some reason, anytime I start to write about abs workouts and exercise my mind tends to wander to infomercials.

I love watching infomercials. Sunday morning seems to be the best day to get your fill because they’re on virtually every channel.

Get rich quick schemes, real estate schemes (because the banks are really excited about loaning money right now…), and of course weight loss.

My favorites are the exercise gadgets that target your abs – and always give the impression they have super secret abs workout tips in the title.

They throw in these smokin’ hot fitness models, who you know wouldn’t touch that gadget with a 10-foot pole if they weren’t getting a fat paycheck and a chance to show their hot bodies to millions of people.

On the one hand it makes me sick because they’re stealing money, but on the other hand, they’re quite entertaining and teach valuable marketing lessons.

I think my favorite right now is actually something I thought vanished from existence because it was that ridiculous and that’s the shocking belts. Those thingies you can strap to your waist and let a defibrillator shock the living crap out of your abs until you’ve whittled away all that fat and now have the chiseled midsection of the fitness model – who always seems to be doing the weirdest things in those commercials while wearing what appears to be the WWE Championship belt.

Silly.

I would like to share with you a couple of wicked core exercises and a few killer abs workout tips that do actually help you lose fat and strengthen your abs/core like gangbusters. Read More→

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Does Fruit Make You Fat? Is Fruit Dangerous?

By Ed Scow, aka 'The Fit Dad' · Comments

Wednesday, August 10th, 2011

Does Fruit Make You Fat? Is Fruit Dangerous If You’re Trying To Lose Weight?

I’ve been noticing a scary trend over the past couple years, and it seems to have only gotten worse lately and that is scare tactics when it comes to diet.

Scare tactics are nothing new. They’ve been around for quite some time.

This guy's a bad guy...not an apple

I don’t know if this is true or not, but I remember reading that Henry Ford (the car dude) stopped eating sugar after seeing some under a microscope while hanging out with his good buddy Thomas Edison. The sharp edges freaked him out so much that he thought it would rip apart his insides.

I suppose that could be a good scare tactic?

But I digress…

The scare tactic I’ve been seeing lately is people asking, “Does fruit make you fat?”, or at the very least hinder your weight loss results.

There seems to be no shortage of “experts” telling you it does, including writing entire books about the subject. The argument, and they may even cite studies to prove their point, is that the fructose in fruit is easily converted to fat and stored around your stomach.

But is it true? Does fruit make you fat? Even if it were true does it make that much of a difference?

Let me answer that by asking you a question… Read More→

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Quick Abs Workout In 7 Minutes (Video)

By Ed Scow, aka 'The Fit Dad' · Comments

Thursday, July 21st, 2011

Hey! quick abs workout to lose stomach fat

What’s happenin?

All’s well on this end of the computer screen. Family’s doing awesome, workouts are going awesome and my abs have been poppin’!

How’s that you say?

How does a dude like me get his abs to pop?

First, I cut the crap out that I’ve been eating lately. I eat pretty damn well most of the time, but have let myself have a few too many treats – I justified the foods by saying I was stressed, or could work it off later, but that was just stupid.

Then I started doing some of the abs workouts I’ve been designing for other people.

Imagine that! I actually do the workouts I design for my clients (and you)!

When I decided I wanted to sharpen up my abs and trim that stomach fat, I picked one of my favorite programs called “The Puzzle.”

The Puzzle allows you to pick and choose the body parts you want to work…and I wanted to work my abs.

I also wanted to do a bit more Metabolic stuff, so I picked a few of my special bodyweight cardio workouts to add to the mix.

Here’s a sample of one of the Core Workouts from the program.

Quick Abs Workout In 7-Minutes

Here’s the rundown on that quick abs workout…

Perform the following abs exercises as a circuit and complete as many circuits as you can in 7 minutes:

1A) Dumbbell Swing – 20 times
1B) Burpee – 8 times
1C) Reverse Crunch – 15 times
1D) Butt Raise – 10 times

Repeat that circuit as many times possible in 7 minutes, while limiting the amount o rest you take. We’re shooting for a major metabolic disruption that maximizes calorie burn and cranks up the intensity on the abs and causes that fat to melt off.

You would then pick either another Quick Abs Workout, or do what I did and pick another Bodyweight Cardio workout and complete your entire weight loss workout.

Total time is about 17-20 minutes and you should be spent by the end (told you it was a quick abs workout!!).

If you have the time, you can do another 7-minute abs circuit, but that’s not necessary.

Sound good?

I know it does!

Now rock on with this abs workout and get to melting that fat off your gut!

Later,

The Fit Dad

P.S. – If you want to learn more about the Puzzle and being a member of the Fit Parent Force, click here.

You can also become a member of the Fit Parent Force by grabbing a copy of my Fat Loss To Go program, and can learn more about that by clicking here.

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Fast Legs Circuit Workout

By Ed Scow, aka 'The Fit Dad' · Comments

Thursday, July 21st, 2011

Howdy!

legs circuit workout gives you nice legs :)

Like these legs? That's what this workout does

Have you ever told yourself you wanted to have stronger, more toned and defined legs?

No?

Well why are you reading this?

If, however, you have made it this far without giving me a mental slap across the face, and are still interested in stronger butt kickin’ legs, read on because I have a sweet legs circuit workout (and video) for you to try out.

This workout is from a larger program I created called “The Puzzle.”

The short and skinny on the Puzzle is that it allows you to be in control of the program. If you want to work your legs, pick and choose individual 7-minute circuits that will help you develop stronger, more defined and toned legs.

Want better arms or abs? Well the process is the same.

But since we’re talking about legs workouts and how to get stronger, more defined and toned legs, I’m going to give you a sample of a Legs Workout from that program I created.

Fast Legs Circuit Workout

Here’s the rundown on the Legs Circuit Workout…

Perform the following legs exercises as a circuit and complete as many circuits as you can in 7-minutes:

1A) 1 ½ Bodyweight Squat – 12 times
1B) Jump Squat – 6 times
1C) Plank Extension – 12/arm
1D) Feet Elevated Hip Extension – 10 times

Go through that legs circuit workout as many times possible in 7 minutes, and then either choose another lower body workout, or grab another Puzzle Piece that hits another part of your body (like a weight loss cardio workout).

See what I’m saying? This program is incredibly powerful and once you go through that workout, and some of the other samples I have floating around the blog, a try, you’ll see that I’m speaking nothing but the truth!

That’s all I have for you today! I hope you enjoy the legs circuit workout, and the soreness it brings

Be sure to try that puppy out and let me know what you think.

Later,

The Fit Dad

P.S. – If you want to learn more about the Puzzle and being a member of the Fit Parent Force, click here. You’ll get a brand-new full workout program every month – including full, downloadable videos (much better quality than this legs circuit workout) and access to cutting-edge diet and weight loss systems whenever they’re produced. It’s the bomb-diggity.

You can also become a member of the Fit Parent Force by grabbing a copy of my Fat Loss To Go program, and can learn more about that by clicking here.

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Quick Cardio Workout Video

By Ed Scow, aka 'The Fit Dad' · Comments

Thursday, July 21st, 2011

Hey hey! quick cardio workout

What’s goin’ on in your world? Things are rockin’ and rollin’ I presume…

All’s well on this front.

I’m not going to give you any fancy schmancy openings or rig-a-ma-roll here, I’m just going to cut right to the chase and give you what I’m gonna give you.

I have a sweet little Quick Cardio Workout for you to try (but it’s not a “normal” cardio workout).

The skinny on this puppy is that it’s from a larger workout program I created called “The Puzzle.”

In The Puzzle, you pick different workouts depending upon the area of your body you want to work.

Let’s say this month you are focusing more on craning the intensity up and losing weight. There are workouts in the program (like the Cardio Workout I’m going ot share with you) that are designed specifically for that purpose.

The kicker is that all the workouts will help you lose weight, but the specific Metabolic workouts are designed to crank the intensity up a few notches and really help you burn calories.

Let’s say you want to work your abs, arms or even legs a bit harder – well there are a number of workouts for each of those trouble spots.

You pick 2 or 3 different circuits, or Puzzle Pieces, put ‘em together and you have your workout.

Do the workouts 2-4 times per week and over the course of a month those trouble spots will be improved – your waist will be smaller, your abs will be more defined, your arms, shoulders or legs will be rock hard.

Biff, bam boom!

Okay, here’s the video…

Quick Cardio Workout

Here’s the rundown for this particular workout…

Perform it as a circuit and do the following exercises:

1A) Push-up w/Shoulder Touch – 10 reps
1B) Medicine Ball Touch & Hop – 15 times
1C) Stability Ball Jack Knife – 15 times
1D) Ice Skater – 20 times

Do that puppy as many times as you can in 7 minutes, with the least amount of rest possible, and you’re done with that Puzzle Piece.

Calories burned, metabolism cranked, sweat pouring and the endorphins are flowin’!

All right, I’m gonna let you go now to get on doin’ what you do.

Give that quick cardio workout a try and let me know how you like it!

Talk to ya later,

P.S. – If you want to learn more about the Puzzle and being a member of the Fit Parent Force, click here.

You can also become a member of the Fit Parent Force by grabbing a copy of my Fat Loss To Go program, and can learn more about that by clicking here.

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The Fit Dad’s Current Workout Program

Not just ANY workout program, but the program I’m doing right now.

My current workout program is based around 3 different 10-minute circuit workouts, and then builds out from there depending upon my mood and how much time is available.

After completing one of the 10-minute circuits, I pick from a selection of 5-7 minute circuits split between circuits that hit your arms and ones that make you pant like Bill Clinton in a strip club.

Below are the 3 different 10-minute circuits included in my workout program:

Now on to the 5-7 Minute Circuits!

Quick and Simple Abs Workout Tips (video)

Does Fruit Make You Fat? Is Fruit Dangerous?

Does Fruit Make You Fat? Is Fruit Dangerous If You’re Trying To Lose Weight?

Quick Abs Workout In 7 Minutes (Video)

Here’s a sample of one of the Core Workouts from the program.

Quick Abs Workout In 7-Minutes

Fast Legs Circuit Workout

Fast Legs Circuit Workout

Quick Cardio Workout Video

I have a sweet little Quick Cardio Workout for you to try (but it’s not a “normal” cardio workout).

Quick Cardio Workout

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