Dear Fitness Mamas,

I have to say that I admire you. Not only for your amazing physiques, but because somehow you manage to find time to be a mom and stay in great shape. It is an amazing thing when you ponder it.

How exactly do you balance things? I have a hard enough time getting both work and the gym scheduled. As a single divorced dad, I am constantly having to plan my gym activities around those of my children. It is a never-ending battle. How do you manage to be such a great mom and still find time for the gym? That's the question I need answered.

Every single time I think I have my week properly planned, some activity with the children derails me. The latest was a band concert coupled with a massive amount of homework. That kept me up way later than I wanted and made it almost impossible to get up for the gym in the morning. What do you use to fight fatigue?

I am impressed by your ability to dig deep and get to the gym no matter what. I am impressed that you still show your children they are important to you while continuing to make your health a priority. What's even more impressive is the group of you fitness mamas who bring your kids with you to the gym. You are modelling future behavior for your children that will take them a long way towards living a healthy and happy life. Congratulations on that! I tip my hat to you.

Thank you for inspiring me daily via Facebook and Twitter. Seeing you at the gym while I know you have some other major obligations that involve children has taught me that I can do it as well. Your dedication is impressive and something I strive to replicate. Keep up the amazing work because you are inspiring a world full of people!

Fitness Expose

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I happen to love beef. It is an amazing protein for building lean muscle. I eat as much beef as I am able to, but I use lean beef. Here are some recipes to help you do that.

Taco Salad

Ingredients

1 lb Lean ground beef
1 Onion, chopped
1 cup Water
1 large head Romaine lettuce, chopped
2 Tomatoes, chopped
1 cup Low-fat cheddar cheese, shredded
1/4 cup Catalina dressing (optional)
1/2 cup Greek yogurt, Fat-free sour cream or Low-fat cottage cheese
1/2 cup Salsa
2 large Whole wheat soft tortillas

Directions

Brown the meat and onions in a skillet. Stir in the seasoning mix with water and bring to a boil. Cover and simmer over medium heat for three minutes.
Bake tortillas for 3-5 minutes or until golden brown.
In a large bowl, combine lettuce and tomatoes. Top lettuce with meat, then layer salad with cheese and small pieces of baked tortillas.
Drizzle salad with Catalina dressing and serve with Greek yogurt, (or sour cream or cottage cheese) and salsa.
Serve. (makes 6 servings)

Beef Burger

Ingredients

1 lb Extra lean ground beef
1/4 cup Onion, minced
1 crushed Garlic clove
1 tbsp Oregano
1 tbsp Worcestershire sauce
1/8 cup Oats
2 Egg whites
Spinach leaves
Tomato, sliced
Pickle or Cucumber, sliced
Mustard
Low-sugar Ketchup
4 Whole wheat burger buns

Directions

In a bowl, combine beef, onion, garlic, oregano, Worcestershire sauce, oats and egg whites.
Form mixture into patties and then place on a grill or broil for 5-6 minutes per side or until no longer pink inside.
Remove and serve on top of a whole wheat burger bun.
Top with spinach leaves, tomatoes, pickles, low-sugar ketchup and mustard. (makes 4 servings)

Beef Soft Taco

Ingredients

1 lb Lean ground beef
1 package Taco seasoning mix
1 Onion, chopped
1 cup Water
4 Whole wheat soft tortilla shells
1/2 cup Fat-free Sour cream (optional)
1/2 cup Salsa
1/4 cup Low-fat shredded Cheddar cheese (optional)
Diced Peppers, Onions and Tomatoes (or any other desired vegetable)
Shredded lettuce

Directions

Brown the ground beef and onion in a skillet over medium heat.
Stir in the taco seasoning mix and water and let simmer for 4-5 minutes.
Remove from heat and allow to cool slightly.
Once cooled, spoon beef into soft tortilla shells and top with sour cream, salsa, cheese, shredded lettuce and diced veggies.
Wrap and serve. (makes 4 servings)

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For those of us who don't shed fat easily, cardio is an essential aspect of our training program. Despite how essential it is, I personally have issues getting it done and I am sure many of you do as well. How can we all manage to get our cardio done?

Cardio is a necessary evil. I know this. When I successfully lose fat it is because I am getting my cardio in. I am not lucky enough to be able to just lift and lose fat. This knowledge alone should change my mindset enough to get the cardio done, but it doesn't. So why is it so hard for me to get the cardio done?

Like many people, I find cardio to be extremely monotonous and boring. Because of this I need a strong strategy for getting the cardio in. While this is still a work in progress, the following plan is how I get that cardio done.

Entertainment Gets It Done

I have come up with the idea of creating playlists for specific types of cardio. I then listen to this music to help pass the time. It distracts my brain and keeps me from thinking about how boring cardio is. Additionally, I use Netflix to help pass the time while on a longer cardio session. I bring my iPad with me to the gym (I visit the gym for the specific purpose of doing cardio) and watch television shows to pass the time.

Extra Time Gets It Done

We all have downtime where we can use it for cardio. My son has soccer practice each week that lasts 90 minutes or more. I like to use that time to get the cardio done. In addition, he generally has a soccer game every weekend. We have to get to each game one hour prior to game time. I use that time to get some cardio done. A short jog is a great way to pass the time and get the cardio done.

Goal Setting Gets It Done

Make sure you have fat loss goals and that you keep them at the front of your mind. Review them regularly. These goals are going to inspire you to get your cardio done.

Just Get It Done!

It is important to have a strategy because nobody really likes doing cardio. A good strategy will make it so you get it done. It has been working for me of late. I find it much easier to stick to the plan. I am now shedding fat at a faster rate than ever before. It is amazing and fun at the same time!

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Everyone thinks that chicken recipes for clean eating have to be bland and disgusting, but that couldn't be further from the truth. It is very important for your food to taste good when eating clean or you will fall off the wagon. Today I present some of my favourite chicken recipes for muscle building.

Baked Honey Glazed Garlic Chicken

Healthy Southern Fried Chicken

Guilt-free Italian Chicken Parmesean

Conclusion

As you can see, food doesn't have to be disgusting to be good for you. Try these 3 recipes out and get back to me!

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