Great day today. Got up at 6am and went through my morning routine.
Then had some breakfast and started writing and working on a few projects that are coming up.
Here's how today's gone down thus far...
7:30am: The NEW Breakfast of Champions (see the video HERE)
10am: 2 homemade buttermilk pancakes w/farm fresh maple syrup (made by my beautiful wife)
12:30: Apple & pecans; 2 double espressos & lots of water
2pm: WORKOUT - Ran hills at Riverdale Park in Toronto (13 reps)
2:45: 500mls coconut water, bowl of berries
4pm: Late Lunch - spinach, red peppers, wax beans, black beans cooked w/tomato, onions & garlic
AJ's got a game tonight, so I'll be with the family for dinner. Not sure if I'll eat anything though b/c the beans filled me up. I may have a shake later on.
CL
Wednesday, July 22, 2009
Tuesday, July 21, 2009
Tuesday's Journal
Got to bed really late last night. My wife was up working on a project, so on those nights, I like to stay up with her and get some stuff done as well. It helped that I didn't have an early client this morning, so I slept in until 7:30am.
Here's my nutrition for the day...
7:45am Breakfast: Ezekiel cinnamon & raisin cereal, banana, cocoa nibs, coconut, pecans & strawberry kefir
11am Early Lunch: Brown rice, (more) lentils & green beans; lots of water & 3 fish oil caps
1pm Snack: apple, more pecans & a double espresso (from Dark Horse Cafe in Toronto)
4pm workout....
started with some joint mobility and upper back stuff then...
1a) Chin-ups (on my door gym) 15, 12, 12
1b) Decline Push-ups (with my feet on a chair) 35, 25, 25
2) 5 minute KB Snatches: Finished with a total of 88 in 5 minutes (then did another 12 to get to 100)
3a) Towel KB Curls 3 x 10
3b) Close grip push-ups 3 x 20, 18, 23
5:30pm Dinner: Black beans cooked with onion, garlic, wax beans, red pepper & spinach; 3 fish oil caps and more water
6pm DESSERT: 1 scoop of President's Choice "Loads of Chocolatey Almond Bark" ice cream
That was a great way to finish off dinner...although I think my stomach will be paying for it in a few hours.
Here's my nutrition for the day...
7:45am Breakfast: Ezekiel cinnamon & raisin cereal, banana, cocoa nibs, coconut, pecans & strawberry kefir
11am Early Lunch: Brown rice, (more) lentils & green beans; lots of water & 3 fish oil caps
1pm Snack: apple, more pecans & a double espresso (from Dark Horse Cafe in Toronto)
4pm workout....
started with some joint mobility and upper back stuff then...
1a) Chin-ups (on my door gym) 15, 12, 12
1b) Decline Push-ups (with my feet on a chair) 35, 25, 25
2) 5 minute KB Snatches: Finished with a total of 88 in 5 minutes (then did another 12 to get to 100)
3a) Towel KB Curls 3 x 10
3b) Close grip push-ups 3 x 20, 18, 23
5:30pm Dinner: Black beans cooked with onion, garlic, wax beans, red pepper & spinach; 3 fish oil caps and more water
6pm DESSERT: 1 scoop of President's Choice "Loads of Chocolatey Almond Bark" ice cream
That was a great way to finish off dinner...although I think my stomach will be paying for it in a few hours.
Monday, July 20, 2009
Weekend's Workout and Today's Nutrition and Training
I ran hills this Friday and then hit the KBs on Saturday for this workout...
Plank: 2mins
Side Plank R:60s L:60s
Hip Bridge: 3mins
Walking KB Press: 16, 16, 20 (w/24kg KBs)
OH Walk Back x 3
Inverted Rows: 12, 15, 15 (using my blast straps attached to the frame of the gate in my backyard)
KB Swings x 100: 50, 50 (w/32kg KB)
That was it. A nice light workout.
Sunday, I focused on just doing some yard work and some demo on the old shed in the backyard. Very unstructured.
Nutrition today...
7am - Breakfast - Green Tea; Bowl of Ezekiel Cereal w/banana, walnuts, cocoa nibs, coconut & kefir and then I downed 3 fish oil caps
11am - Bowl of Lentils cooked in low-sodium chicken broth and then sauteed with onions, garlic, tomatoes & tomato paste.
Then training. Today's workout...
1) KB Push Presses 5 x 5 @ 24kg
2a) KB Front Squats 10, 12, 16 @ 2x16kg KBs
2b) KB Windmill 6, 8, 8 @ 16kg KB
2c) Renegade Rows 16, 20, 20 @ 16kg KB
2c) Renegade Rows 16, 20, 20 @ 16kg KB
3) 2-Arm Swings x 100 @ 32kg KB
Post workout: coconut milk, banana, vega supplement
Dinner: chicken breast, steamed green beans & lentils
Dinner: chicken breast, steamed green beans & lentils
Friday, June 26, 2009
Baby #5 is a.......
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
=>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
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
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