10 Minute Workouts From Home For Busy Moms And Dads

Abs Workout DVD and AWESOME Diet Program

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

Wednesday, October 5th, 2011

Howdy!

I’ve been trying to figure out how I can incorporate the way Nolan crawls into a workout program, but just can’t seem to find a way to throw in a break dancing move. He does ‘the worm’ rather than crawl and it is very entertaining. The kid can get anywhere he wants simply by getting onto his hands and knees, rocking, then pushing forward and flopping onto his stomach – which puts him forward about 4 inches, then repeating until he reaches his destination. He’s pretty swift too.

So if you have any suggestions on how to bring that in, let me know because if he keeps doing it his shoulders and low back are going to be super strong.

Anyway, I have a couple quick things to share with you today – both of which I think you’ll like.

First is a new website I’ve been contributing articles to called “Man Of The House.”

This is a new project I’m pretty excited about. It’s mostly geared towards dads, but much of the content can apply to moms as well – including my workout/nutrition content.

One of my more recent columns involves a workout trick used to turn virtually every workout into an abs workout (and is different from what I mentioned the other day).

Click here to give that article a read and then take a few minutes to look around the site and read some other articles. It’s a pretty cool website.

Next, I wanted to make you an offer you can’t refuse… Read More→

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New Abs Workout Program

Tuesday, October 4th, 2011

You like abs, right?

Well, you may not like your abs right now, but you like working your abs because…well who doesn’t!

I’m no different. I loves working me some abs, but the problem is it can get a bit stale and boring.

my six pack

So I went into the studio one beautiful afternoon and decided to do some abs workout tinkering.

It was pretty stinkin’ fun. I had a basic idea that I thought would be cool for you to see better results, and get more “feel” from working your abs, but wanted to see if what my brain thought would actually come out and be “doable” in workout form.

My tinkering has seemed to work!

How do I know this?

It’s been 4 days since doing this new style of abs workout program and my abs are still sore! Specifically, my lower abs are sore.

If you’ve worked out for more than a month, then you know how difficult it can be to get that good sore feeling in your abs where you can still function normally, but every so often, if you move just so, you get a little reminder of how awesome your workout was, and that’s the feeling I still have today…

…And it’s awesome!

What did I do?

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Simple Weight Loss Solutions

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

Wednesday, September 14th, 2011

Hey!

I hope your day is going awesome. We’re going to dive into the mental woo-woo stuff for a minute…

I want to present you with a situation that may sound pretty familiar.

Simple Weight Loss Solutions …that aren’t necessarily diet or workout related.

You’re fed up with the way you look and want to make a change. You hate the way your clothes fit, your lack of energy, and you want to be better.

Maybe you’ve figured out what your next move is and you’re excited and ready, but your brain keeps going back to the Negatives.

It keeps pushing you back to the bad feelings – how bad you look in your clothes, how your lack of energy makes it difficult to focus on your workouts, etc.

Sound familiar?

When we have a problem, whether it be weight loss, or whatever, we tend to put all of our focus on the problem (Negative) and not the Solution (positive).

Don’t be “problem oriented,” instead focus on Solutions.

In the situation I presented earlier, the person should have focused on the addition of the good stuff and how good it made him/her feel, not the Negative of the current situation because the current situation is being changed every day and is not permanent …you’re making a positive change. Read More→

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Are Branched Chain Amino Acids Effective?

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

Tuesday, September 13th, 2011

Are Branched Chain Amino Acids Effective?

Are they worth the expense (cause they’re sure as hell not cheap)?

This is what everyone looks like while taking BCAA's

A question I’ve received a lot lately is about Branched Chain Amino Acids and whether they’re worth the cost. BCAA’s are nothing new. I took them about 10 years ago, but evidently they’re becoming more popular.

Some herald them as a “wonder supplement” everyone should be taking, while others poo-poo them as money wasted.

I’m somewhere in the middle, but lean more toward the positive than the negative.

Are Branched chain amino acids effective and beneficial?

Yep.

Are they necessary?

Nope!

Should you take BCAA’s?

Maybe.

How’s that for straddling the fence every which way under the sun!

Let me explain my wishy-washiness and shed some light on the picture.

The reason some say they are supplement’s best kept secret is that they can help prevent muscle loss in times of caloric deficit – like when you’re exercising and eating less with the goal to lose weight.

I believe Branched Chain Amino Acids can help tremendously if you’re actively trying to lose weight, especially the closer you get to your goal physique and trying to lose those final 5-10 pounds and have ramped the intensity up a bit.

That’s when I recommend them.

What I don’t believe is that everyone should be taking them. It’s not that Branched Chain Amino Acids aren’t effective, they’re just not worth it unless you have your nutrition and workout dialed in and know how to eat properly.

For instance, if you have just started to get your nutrition in order and are still trying to replace some bad habits with good ones and haven’t yet set your workout habits in stone, don’t purchase BCAA’s because they won’t do you much good.

Shoving your face with BCAA’s by the bottle when you’re still in the beginning stages of a weight loss plan, is like putting $5,000 rims on a $1,000 car (which I see all the time!)…it’s just plain silly.

Are Branched Chain Amino Acids are effective? Here’s where they are…

If you’ve been actively trying to lose weight, and have seen some success and have hit a plateau, then maybe adding some BCAA’s can help.

If you’re nearing your weight loss goal and want to keep dropping the fat, but are worried about maintaining your muscle mass, then adding BCAA’s could benefit you.

If you’re very active and have trouble maintaining the muscle you have, then you also could benefit from adding BCAA’s.

But, like I said earlier, if you are just starting out and are figuring out how to remove the bad habits on a consistent basis, while also adding the healthy habits (smart nutrition) and sticking to a workout program, don’t do it. Get the rest of your house in order and then, and only then, think about adding them to your supplement cabinet.

If you’ve never heard of BCAA’s or are wondering whether or not you fit the bill about adding them to your supplement regimen, my buddies over at Prograde Nutrition, specifically Jayson Hunter, wrote a killer article explaining a little bit more about the science of them.

To give it a read, head to –> http://elswellness.getprograde.com/bcaa-weight-loss-research.html

Hopefully that article is eye-opening for you and you discover a little more about whether Branched Chain Amino Acids are worth the cost and whether you should be taking BCAA’s – I should, but I’m not…but I probably will be in the near future

And in the art of full disclosure (and per FTC rules), if you end up purchasing BCAA’s from Prograde, via that link above, I make a couple bucks because I’m an affiliate. But I’m only affiliates for people I know and trust and I trust those dudes over at Prograde…but the truckloads of cash and pills they send to my house helps a lot (kidding…I don’t make much and the big reason I recommend them is because I trust them).

Have an awesome day!

P.S. – Way back in the day when I was part of a supplement company (I was selling them), one of the few supplements I saw benefit from in people who were close to their goal was BCAA’s. I saw people try ephedrine, and all sorts of other stimulants, with little-to-no effect. I saw folks trying all sorts of new and fancy “performance” supplements and they didn’t work either. But the folks who had their nutrition in check, their workouts on point and added BCAA’s saw a tremendous benefit.

Hopefully I answered your question of “Are branched chain amino acids effective.” Like I said – I straddle the fence on the issue. I think they can be effective and worth the expense, but only in certain instances.

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The Fit Dad’s Daily Diet

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.

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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

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