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3 Healthy, Fat Fighting Recipes…And 197 More!

Posted by: The Fit Dad | Comments (2)

Tuesday, March 30th, 2010

“Ed, I need a meal plan. I don’t know what the heck I’m supposed to eat…help me out!”

“Can you please give me a meal plan and some recipes to help me lose fat?”

“Yo Ed! My eating is out of whack…can you help me out by giving me a meal plan?”

That’s just a small sample of the emails I receive on a weekly basis asking for meal plans and recipes and that’s not including the questions I receive from my training clients and boot campers.

Because of all those questions I thought I should hook you up with a few awesome recipes that are healthy, easy to make and will help you lose fat.

Crunchy Oatmeal: Roughly 290 calories.

1-Cup Oatmeal
2 tsp honey
1 cup sliced strawberries
2 TBS slivered almonds

Instructions:

Cook the oatmeal and then mix everything else in for a warm, sweet and delicious breakfast.

Egg Burrito: Roughly 400 calories

¾ Cup Egg Whites
1 ½ oz. low fat cheese
1 Cup broccoli (chopped)
1 Whole Wheat, Low Carb Tortilla
½ Cup Pineapple
Sliced Bell Pepper
Chopped onion – not much, just a bit for taste and if you don’t like onion, don’t include it.

Instructions:

Scramble the eggs with the vegetables, then add the mixture and cheese to the tortilla. Add salsa for extra flavor.

BBQ Chicken Flat Bread Pizza: Roughly 450 calories

3 oz. Grilled Chicken Breast, Diced
3 tbsp. Barbecue Sauce
¼ Cup Lowfat Shredded Cheese
½ Sliced Bell Pepper
½ Cup Mushrooms, Sliced
1 slice flat bread (lavash)

Instructions:

Preheat oven to 400. Place flatbread on baking sheet. Spread barbecue sauce on flatbread, top with chicken (should already be grilled), pepper, mushrooms, and cheese. Bake 10-15 minutes, until cheese is bubbly and melted.

Truth be told, I’m not much of a chef.

Actually, I hate cooking.

I’m lucky that I have a beautiful and drop-dead sexy wife who enjoys cooking (score some brownie points for me!).

I’m also lucky that I’ve got some awesome friends at Prograde Nutrition who have done even more of the heavy lifting for me in creating a bunch of “done-for-you” recipes.

To be more precise, they’ve come up with 197 healthy, fat fighting recipes.

I don’t promote other products very often, but when I find something that fits my ideals, I promote it with all my heart and anything Prograde does gets my stamp of approval.

The best part about the “197 Healthy and Delicious Fat Burning Recipes” eBook is that it only costs $4.95!

I can’t tell you how much I’ve (more precisely my wife) has spent on cookbooks. We have cupboards FULL of cookbooks and none of them come close to being entirely full of healthy recipes and I know for certain none of them were this inexpensive.

If you value healthy eating and need ideas on what to cook, you need to grab this eBook.

To get your hands on this awesome recipe book, head to www.FitDadNutrition.com/ProgradeRecipeBook.html

Have an awesome day!

And remember…

…Be A Superhero Today!

Talk to you soon,

P.S. – The 197 Healthy And Delicious Fat Burning Recipes” is a killer product and it’s ridiculously priced at only $4.95. You NEED to get this thing. When was the last time you found that many healthy recipes in one place for such a crazy price?

Head to www.FitDadNutrition.com/ProgradeRecipeBook.html to grab your copy today!

And in case you’re wondering I do make money if you buy it…like $1.20 or something like that. Big money baby!

Categories : Nutrition

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April “L Magazine” Column

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Friday, March 26th, 2010

One of my all-time favorite movies is “The Ten Commandments.” Seeing Charlton Heston play Moses is a very moving experience.

My homeboy Moses

I’m lying.

I’ve never seen the movie and come to think of it, I haven’t seen a Heston film. The most I know about it is that it’s looooong.

The reason I mention the movie is because I’ve come up with a list of my own Ten Commandments.

I hiked my butt up my very own Mt. Sinai (the second floor of my house), and came down with these Fitness Commandments to share with you.

1. Thou shalt add good stuff, while subtracting bad stuff.

This one is easy. We eat poorly and don’t exercise enough. Add more good stuff and subtract the bad stuff.

It really is that simple.

2. Thou shalt keep it in and tight.

I’m referring to your stomach. Your stomach muscles are weak and it shows in the way you sit, stand and move. Always be mindful of your stomach muscles.

I’m not asking you to suck your gut in like someone is taking a picture of you in your bathing suit, rather think of it as keeping your posture in check. Sit or stand up straight and pull or “brace” your stomach.

Keeping it "In and Tight" will help you strengthen and flatten your stomach

You also need to do Planks more often – any of the variations…just do them.

3. Thou shalt not partake in magic pills or potions.

Moses threw a hissy fit when he came down the mountain and saw people worshipping a golden calf.

I throw a hissy fit whenever someone tells me they’re taking a diet pill, or other “wonder supplement” that comes from the farthest reaches of the earth.

Supplements have their value – I take them every day – but any pill whose marketing tells you it’s the easiest way to lose weight is lying. To learn more about the supplements I take, click here.

At best, it’s an expensive diuretic and leaves you with less money.

Deep down you know the truth, so listen to your gut and don’t do it.

4. Thou shalt sleep.

Sleep is probably the most underrated aspect of health (and weight loss). You NEED to sleep more. Your body does some pretty amazing things while you’re sleeping, and the less you get, the more you screw it up.

Besides, the Late Late Show isn’t that great and you’ve already seen all the Seinfeld reruns.

5. Thou shalt move…often.

As a society, we sit way too much. We sit in our car. We sit at a desk. We sit on the couch. We sit at a table. Sit, sit, sit.

Get off your butt and move around once an hour, preferably every 30 minutes. Stretch, go for a quick walk, do some push-ups and squats…just do something.

Just like Moses had 2 tablets, I have to cover the remaining Commandments in next month’s issue, so stay tuned lest I go in a Moses-style rage and break the second tablet.

Categories : Boot Camp, Local Flair

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Do You Bust Your Butt?

Posted by: The Fit Dad | Comments (0)

Thursday, March 11th, 2010

Given that I actually train people on a daily basis, I can control (to a certain degree) how hard they work.

Granted there are situations when I don’t push someone very hard – goals, their mood, how they’re feeling, age, etc. are all factors in how hard I push someone.

But what’s for certain is how hard I push MYSELF in my own workouts – I always bust my butt and keep the intensity cranked up. If I’m feeling tired or run-down, I’ll still keep the intensity up but I’ll cut the time down. If I’m feeling good, I’ll crank the intensity up even more and lengthen the workout a bit (but never longer than 25 minutes).

Far too few people actually follow through with the “kick your butt” mentality when it comes to workouts and that’s a shame because it’s vital if you want to see results plus the higher the intensity the better you feel when you’re done. There’s just something magical about a killer workout that sends your endorphins through the roof.

I made a quick video about the importance of busting your own ass in your workouts.

Like to see it, here it go…

So what do you think? Am I off base or does what I’m saying make sense?

Have an awesome day!

And remember…

…Be A Superhero Today!

later,

The Fit Dad

Categories : Boot Camp, Spend A Minute With The Fit Dad, Videos

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Lincoln Boot Camp Trainer Talks About Goals And Resolutions

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Wednesday, December 30th, 2009

The New Year is fast approaching and you know what that means…

…New Year’s Resolutions, and you know what that means…

…everybody telling themsevles they’re going to “lose weight” this year and that’s an awesome thing. If you need to lose weight, then NOW is the time to get up off your butt and do something.

The troubling thing is that most ladies won’t stick with their resolutions past a few months, if they even make it that long and I know it’s because their goals and resolutions have a huge problem.

Check this video out to see what I’m talking about and to see what your goals and resolutions should really look and sound like.

http://www.vimeo.com/8459773

So what do you think?

Does that make sense?

I can tell you this – if you set goals the way I tell you, it makes it much easier to actually achieve them.

Leave a comment below and let me know what your resolutions are for this year.

I hope you have an awesome and safe New Year!

And remember…

…Be A Superhero Today!

Talk to you soon,

The Fit Dad

P.S. – One of my resolutions for 2010 is to give you more content on this blog so look out for a lot more videos, articles, nutrition tips, free workouts and special announcements. 2010 is going to rock and I want you to come along for the ride!

Categories : Videos

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Crazy 8 Boot Camp Workout

Posted by: The Fit Dad | Comments (0)

Tuesday, November 17th, 2009

Last week in boot camp I did a new type of workout. It was called “Crazy 8’s” and it was a huge success.

When I say it was a huge success, I mean it made everybody sore! blackabscloseup

Because it was such a huge success I thought I’d share that workout with you so you can do it from home.

Here’s the rundown…

There are 4 groups of exercises, each with 4 exercises. Perform these exercises back-to-back in a circuit format while trying not to rest at all (that’s the name of the game…no rest).

Perform 8 repetitions of each exercise and go through the mini-circuit twice (get it 4 exercises done twice equals 8 and 8 repetitions…hence the name Crazy 8!)

Once you perform the mini-circuit twice, move on to the next group of 4, until all 4 groups are done.

Group #1:
1) Medicine Ball Push-up
2) 1-Leg Hip Extension (8 reps per leg)
3) Reverse Lunge to Bicep Curl-Press (8 reps per leg)
4) Medicine Ball Figure 8

Group #2:
1) Mountain Climber Push-up
2) Feet Elevated Hip Extension
3) Burpees
4) 1-Arm DB Swing (8 reps per arm)

Group #3:
1) Stability Ball Rollout
2) Plank Extension (8 reps per arm)
3) Side Plank Extension (8 reps per side)
4) Plank Thrust

Group #4:
1) Reverse Crunch
2) Butt Raise
3) Crunch w/Pullover
4) Toe Touch Crunch

If you’ve ever been to boot camp, you should know how to do most of those exercises, but if you have any questions don’t hesitate to leave a comment below or shoot me an email.

Talk to you soon!

And remember…

Be A Superhero Today!

Categories : Boot Camp, Boot Camp Workouts

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