I Am The Fit Dad...Read If You'd Like.

I Am The Fit Dad...Read If You'd Like.

I am the Fit Dad and I am here to rescue you from your fatty ways. I'm a mild-mannered personal trainer and proud daddy by day, but when danger strikes I transform into my alter-ego, The Fit Dad, to defeat the Evil Dr. Fatty and his legion of goons. Basically what I'm saying is this is a bunch of mindless ramblings, with some workout and diet tips thrown in for good measure.

The Fit Dad’s Workout 3/15/12

I had a pretty sweet workout today.  Nothing major, just a mixture of bodyweight exercises, kettle bell shhhtuff and one lowly old dumbbell exercise.

I did 3 3-exercise circuits and finished up with a little butt-kicking Fusion Conditioning goodness.

I did the 3 circuits as many times possible in 5 minutes - no resting until the 5 minutes is up…none at all.  Move boom, boom, boom from one to the next until 5 minutes is up…seriously, no resting.

I did the last little bit of Fusion Conditioning twice because I was spent and didn’t want to do the damn thing again.

Here’s the rundown for the First Group:

1A) Jungle Gym Push-up - 10 reps

1B) Chin-up - 8 reps

1C) Medicine Ball Touch & Hop - 10 reps

Second group:

2A) Jungle Gym Inverted Row w/Feet Elevated - 8 reps

2B) Squat w/KB Press - 8 reps/arm

2C) KB Swing - 15 reps

Third Group:

3A) KB Clean - 10 reps/arm

3B) Squat w/High Pull - 12 reps

3C) Close Grip Push-up - 10 reps

Good times.

Then, I moved on with the Fusion Conditioning, and as I said before, only did it twice:

4A) Jumping Jack - 50 reps

4B) Sledge Hammer - 20 reps/side

4C) Ropes - 30 seconds

4D) Jumping Jack - 50 reps

Don’t knock the jumping jacks.  When put into a program like this, especially at the end, they’re killers.  They’re the right combination of “difficult enough” without making the two ‘big exercises’ impossible.  It kept my heart rate elevated the entire time, and ensured I worked my entire body, which felt awesome by the end.

This was a longer workout than I normally do and that’s just because.  No other reason than ‘because.’ :)

Give it a whirl and enjoy the happy time feelings afterward.

For more goodness, check out my other blog at http://TheFitDadSays.com

later,

ed

Today’s Workout

I didn’t workout yesterday, hence the lack of a post.  I had too much to do, not enough time to do it and wanted to spend some quality time with Maren.  Because of this I spent a bit more time doing the workouts with my clients…nothing much, just something to keep the muscles firing.

I also fasted yesterday, which I love.  It’s liberating not to think about food for 24 hours.  If the thought freaks you out, or are worried about wrecking your metabolism, don’t worry.  I used to think that way too until I was enlightened a number of years ago and am no longer an Obsessive Compulsive Eater (brilliant term by Brad Pilon).

Anywho, here’s today’s workout…

I did something stupid and did 10 Circuits of the following 3 exercises:

1A) Chin-up - 8 reps

1B) Dips - 10 reps

1C) Back Squat - 10 reps @ 180 pounds

Not that it wasn’t a good workout (it was), but it got boring.  It did tell me that I need to step up and buy a real weighted vest because chin-ups and dips are too easy - even after doing 80 chins and 100 dips.

I then finished up with the following circuit:

1A) Face Pull

1B) Shrugs

1C) Lateral Raise

1D) Biceps Curl

I did 2 sets of 15 reps and felt great.

I’ll do some Bodyweight Fusion Conditioning at home this afternoon for “cardio.”

As of this moment, here’s my eatin’ schedule…

Breakfast - Homemade smoothie of blueberries, raspberries, ground flax seed, greens powder, protein powder

Snack - Almonds, cashews, raisins

Lunch - Big spinach salad with cashews, slivered almonds, broccoli and raspberries

Coolio.

later,

The Fit Dad (aka ed)

Love me some pull-ups

Is it weird that I’m really excited for my workout today?

Maybe…

But the sad part is I have to wait until I’m done training clients to do it!

I’m excited that I’m getting my pull-ups back up to where they were early this winter.  Love me some pull-ups and chin-ups and it’s mostly due to the fact that through my teenage years I couldn’t do a single f’ing pull-up…not 1!

Now I do sets of 8-12 2-3 times per week. 

If I’m at the park with the family, I’ll jump up on some of the playground equipment and bang a few out - this is actually pretty fun because you can do all sorts of styles on playground equipment with the different positions you can get your hands in.

If you’re not doing pull-ups, you NEED to…even if you can only do 1 or you need assistance from resistance tubing - put them in your program.  They are too good of an exercise to leave out plus there’s nothing more gratifying in the exercise world than being able to pull your own weight and it’s an awesome incentive to lose weight!

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