Check out the video that I just posted to find out the gender of FitAndBusyBABY #5....
=>The FitAndBusyDad BIG Announcement
It's our 9th Wedding Anniversary this weekend, so that my mean that I'll be indulging in some cheesecake.
I'll keep you posted.
Happy Friday!!!!
CL
Friday, June 26, 2009
Thursday, June 25, 2009
Wednesday Training & Nutrition
I packed my trunk this morning with my 40lb rope, a 70lb sandbag, a 24kg kettlebell and my blast straps and now I'm off to Oakville, Ontario (about an hour outside Toronto) for the day to meet with some of my fitness business buddies to go through a crazy outdoor workout and then some business brainstorming.
It should make for a good workout and a great day.
Any chance you get to train (and meet) with a group of like-minded individuals, I suggest you take it. It could make the difference in your obtaining results and acehieving your goals or just staying where you are right now (both in your fitness efforts and your business success).
Yesterday's training day went quite well. I didn't have a lot of time (surprise, surprise), but was still able to get a great workout in. Here's what went down...
1) BB Push Press - worked up to 2 sets of 8 @ 135lbs
2) DB Row - 8 x80, 8 x90, 8 x 100 (my gym doesn't have anything higher than 100lb dumbbells, so it looks like I'll be trying to rep out with the 100s until I get bored)
3a) Close grip chin-up - 4 sets of 6
3b) DB Tricep Ext - 4 sets of 6 @ 35lbs
4) 200 KB swings w/a 36kg kettlebell
Nutrition yesterday was pretty routine as well.
6am - apple, blueberries, peacans, cocoa nibs & 2 cups of green tea
9am (post workout) - 2 sweet potato pancakes w/butter & maple syrup; 1 bowl of Ezekial cereal with 1/2 cup coconut milk & a banana
Then I FASTED until I woke up this morning and had a 3 egg omellette w/mushrooms, onions & peppers and 1/2 an avocado w/salsa. I also had a lot of water and a double espresso.
I'll be sure to film some video of the crazy stuff we're doing for our workout today.
Stay tuned for that, I'll post it for next week.
Have a productive day. I'm off to MASTERMIND now!
Chris
the FitAndBusyDad
It should make for a good workout and a great day.
Any chance you get to train (and meet) with a group of like-minded individuals, I suggest you take it. It could make the difference in your obtaining results and acehieving your goals or just staying where you are right now (both in your fitness efforts and your business success).
Yesterday's training day went quite well. I didn't have a lot of time (surprise, surprise), but was still able to get a great workout in. Here's what went down...
1) BB Push Press - worked up to 2 sets of 8 @ 135lbs
2) DB Row - 8 x80, 8 x90, 8 x 100 (my gym doesn't have anything higher than 100lb dumbbells, so it looks like I'll be trying to rep out with the 100s until I get bored)
3a) Close grip chin-up - 4 sets of 6
3b) DB Tricep Ext - 4 sets of 6 @ 35lbs
4) 200 KB swings w/a 36kg kettlebell
Nutrition yesterday was pretty routine as well.
6am - apple, blueberries, peacans, cocoa nibs & 2 cups of green tea
9am (post workout) - 2 sweet potato pancakes w/butter & maple syrup; 1 bowl of Ezekial cereal with 1/2 cup coconut milk & a banana
Then I FASTED until I woke up this morning and had a 3 egg omellette w/mushrooms, onions & peppers and 1/2 an avocado w/salsa. I also had a lot of water and a double espresso.
I'll be sure to film some video of the crazy stuff we're doing for our workout today.
Stay tuned for that, I'll post it for next week.
Have a productive day. I'm off to MASTERMIND now!
Chris
the FitAndBusyDad
Wednesday, June 24, 2009
California Sandwiches
OK, so in an effort of full disclosure and transparency, I'm not going to hold back and I'm telling you EVERYTHING that I ate for dinner last night.
No back ground story.
No excuses.
Here's what I ate...
-1 full spicy steak sandwich loaded with tomato sauce, hot peppers, mushrooms & onions on a big a$$ kaiser bun from the famous California Sandwiches in Toronto.
-Then I downed about a cup of chocolate milk (it was Frankie's, she didn't finish it, and I like chocolate milk).
It was delicious.
I ate it absolutely guilt-free without hesitation. It's nice actually having a good relationship with food and to not be stressed about what I eat.
I've seen too many clients (women especially) stress themselves out about eating a rice cake or a piece of FRUIT(!!!!) that it makes them crazy.
The last thing I would want my girls (by that I mean my 4 young daughters) to see how stressed we are about eating. That doesn't really pave the way for a good food-self relationship for them later on.
There's enough concern today with eating disorders and self-image issues, that the last thing I would want is for my kids to see their healthy, fit, lean parents fretting over eating a sandwich.
So, I enjoyed a great family meal (my kids love California Sandwiches) after AJ's game (she lost unfortunately) and then we headed home.
I finished the night off with some carrots & hummus while I tied up a few loose ends.
Up this morning at 6am. I had some blueberries, walnuts, coconut & cocoa nibs for breakfast and am ready to hit the gym early for a quick upper body session.
More nutrition and the workout summary later today.
Enjoy your day!
Chris
E
No back ground story.
No excuses.
Here's what I ate...
-1 full spicy steak sandwich loaded with tomato sauce, hot peppers, mushrooms & onions on a big a$$ kaiser bun from the famous California Sandwiches in Toronto.
-Then I downed about a cup of chocolate milk (it was Frankie's, she didn't finish it, and I like chocolate milk).
It was delicious.
I ate it absolutely guilt-free without hesitation. It's nice actually having a good relationship with food and to not be stressed about what I eat.
I've seen too many clients (women especially) stress themselves out about eating a rice cake or a piece of FRUIT(!!!!) that it makes them crazy.
The last thing I would want my girls (by that I mean my 4 young daughters) to see how stressed we are about eating. That doesn't really pave the way for a good food-self relationship for them later on.
There's enough concern today with eating disorders and self-image issues, that the last thing I would want is for my kids to see their healthy, fit, lean parents fretting over eating a sandwich.
So, I enjoyed a great family meal (my kids love California Sandwiches) after AJ's game (she lost unfortunately) and then we headed home.
I finished the night off with some carrots & hummus while I tied up a few loose ends.
Up this morning at 6am. I had some blueberries, walnuts, coconut & cocoa nibs for breakfast and am ready to hit the gym early for a quick upper body session.
More nutrition and the workout summary later today.
Enjoy your day!
Chris
E
Tuesday, June 23, 2009
Tuesday's Eating For Energy
Up early again this morning (although it was really tough getting out of bed). Tuesday mornings are always hard because there's usually a boat load of stuff I need to do...
-get breakfast ready for myself, Rozanne & the kids
-get lunches ready
-pack my snacks
-get the garbage sorted and out to the curb
I did all the above this morning EXCEPT the garbage (the city workers here in Toronto are on strike, so nobody's collecting garbage right now). Just in time for the summer weather. Now the entire city will smell great.
On a brighter note, I just put a downloadable interview up on my other BLOG with my friend Yuri Elkaim where we really break down plant-based diets. You can download that interview for FREE HERE...
=>FitAndBusyDad Interview with Yuri Elkaim
I've implemented several of Yuri's strategies to get more plants (fruits & veggies) into my diet with great success. I suggest you listen to the interview (you can download it onto your iPod) and see what you can pull out of it.
No workout today. AJ's "5th Grade Graduation" is this afternoon, so my day is cut short. I've done a lot of walking and am on my bike today (it's beautiful outside), so that'll count for my activity.
Here's what I've eaten today so far...
5:30am - Bowl of Ezekial cereal w/1/2 cup organic cocnut milk & a banana
8am - handful of pecans, an apple & green tea
11am - double espresso from Dark Horse Cafe in Toronto & lots of water
I'll be heading home as soon as I finish some studying and then I'll have lunch before we head over to AJ's school for graduation.
Tonight will be challenge because AJ has a game and we always go out afterwards to celebrate (it's also my father-in-law's birthday today). Either way - if I eat crappy or not - I'll let you know.
Have a great day,
Chris
PS Don't forget to check out that interview...
=>FitAndBusyDad Interview with Yuri Elkaim
-get breakfast ready for myself, Rozanne & the kids
-get lunches ready
-pack my snacks
-get the garbage sorted and out to the curb
I did all the above this morning EXCEPT the garbage (the city workers here in Toronto are on strike, so nobody's collecting garbage right now). Just in time for the summer weather. Now the entire city will smell great.
On a brighter note, I just put a downloadable interview up on my other BLOG with my friend Yuri Elkaim where we really break down plant-based diets. You can download that interview for FREE HERE...
=>FitAndBusyDad Interview with Yuri Elkaim
I've implemented several of Yuri's strategies to get more plants (fruits & veggies) into my diet with great success. I suggest you listen to the interview (you can download it onto your iPod) and see what you can pull out of it.
No workout today. AJ's "5th Grade Graduation" is this afternoon, so my day is cut short. I've done a lot of walking and am on my bike today (it's beautiful outside), so that'll count for my activity.
Here's what I've eaten today so far...
5:30am - Bowl of Ezekial cereal w/1/2 cup organic cocnut milk & a banana
8am - handful of pecans, an apple & green tea
11am - double espresso from Dark Horse Cafe in Toronto & lots of water
I'll be heading home as soon as I finish some studying and then I'll have lunch before we head over to AJ's school for graduation.
Tonight will be challenge because AJ has a game and we always go out afterwards to celebrate (it's also my father-in-law's birthday today). Either way - if I eat crappy or not - I'll let you know.
Have a great day,
Chris
PS Don't forget to check out that interview...
=>FitAndBusyDad Interview with Yuri Elkaim
Monday, June 22, 2009
Monday's Workout & Nutrition
Yesterday was my first workout back in the gym after a couple of weeks of bodyweight, kettlebell & sandbag workouts.
I really focused on taking things nice and easy really "re-introducing" my body to squatting again.
Here's what went down...
1) Front Squats - worked up to 3 x 8 @ 135
2) Chin-ups - 5, 5 @ 35lbs, 4 @ 45lbs, 10
3a) Dips - 2 x 12
3b) BB Bicep Curls - 2 x 12 @ 75lbs
Done.
Training time (including warm-up) = 32 minutes
Here's what I ate yesterday...
530am - Organic sprouted grain cereal w/coconut milk & banana; 2 cups green tea
730am - 1 tsp coconut oil
1030am - apple, cashew butter, coconut flakes, cocoa nibs, pecans
1pm - 1 banana, 1 double espresso
330pm - 500mLs coconut water
5pm - carrots & hummus
Tonight, I get a treat because Rozanne's making dinner -
Lasagne from Jessica Seinfeld's cookbook (I think it's got cauliflower & sweet potato in it?). I'll have that w/an arugula salad and 1/2 an avocado.
Practice with AJ's team tonight and then an early bedtime. Up again at 5am tomorrow.
Chris
The FitAndBusyDad
I really focused on taking things nice and easy really "re-introducing" my body to squatting again.
Here's what went down...
1) Front Squats - worked up to 3 x 8 @ 135
2) Chin-ups - 5, 5 @ 35lbs, 4 @ 45lbs, 10
3a) Dips - 2 x 12
3b) BB Bicep Curls - 2 x 12 @ 75lbs
Done.
Training time (including warm-up) = 32 minutes
Here's what I ate yesterday...
530am - Organic sprouted grain cereal w/coconut milk & banana; 2 cups green tea
730am - 1 tsp coconut oil
1030am - apple, cashew butter, coconut flakes, cocoa nibs, pecans
1pm - 1 banana, 1 double espresso
330pm - 500mLs coconut water
5pm - carrots & hummus
Tonight, I get a treat because Rozanne's making dinner -
Lasagne from Jessica Seinfeld's cookbook (I think it's got cauliflower & sweet potato in it?). I'll have that w/an arugula salad and 1/2 an avocado.
Practice with AJ's team tonight and then an early bedtime. Up again at 5am tomorrow.
Chris
The FitAndBusyDad
17 Exercise Hacks.
I got up extra early today because I was supposed to take a client earlier than usual. I wake up and the gift of time is given to me because I check my email box, and he's cancelled for the morning.
Sweet. I just gained an hour.
So, at 5am this morning, I make myself a nice breakfast of whole, sprouted grain cereal with coconut milk & a banana and a cup of green tea and I write this article...
=>Exercise Hacks: 17 Ways to Get Results FASTER
I'll have the rest of my nutrition and training information for you later today.
Chris
The FitAndBusyDad
Sweet. I just gained an hour.
So, at 5am this morning, I make myself a nice breakfast of whole, sprouted grain cereal with coconut milk & a banana and a cup of green tea and I write this article...
=>Exercise Hacks: 17 Ways to Get Results FASTER
I'll have the rest of my nutrition and training information for you later today.
Chris
The FitAndBusyDad
Friday, June 19, 2009
Happy Father's Day, Guys
I got nothing today.
It's been a tiring week full of ups and downs.
Just watch this video...
=>FitAndBusyDad "no-pitch, no-sales, no-gimics" Father's Day Video
Enjoy and relax this weekend.
You deserve it, Pops!
Happy Father's Day!
Chris
The FitAndBusyDad
It's been a tiring week full of ups and downs.
Just watch this video...
=>FitAndBusyDad "no-pitch, no-sales, no-gimics" Father's Day Video
Enjoy and relax this weekend.
You deserve it, Pops!
Happy Father's Day!
Chris
The FitAndBusyDad
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