Photo Booth

Baby photos are becoming quite a hit lately. I know my wife and I have already paid, well if you ask me too much, for our upcoming baby photos. Everyone has their cute and adorable pictures with their baby nestled in a basket wearing a hand knitted head band with an over sized flower just topping it of perfectly. What a beauty! As a “to be dad” I’m getting pretty excited about the whole picture idea with a new born baby. Primarily because this will be one of the only opportunities that I will have in my daughter’s life to make some embarrassing photos that can serve very reliable when boys start to become the problem. I also want to get a few shots that I can use for her yearbook; you know…something that everyone will remember for all the years to come.  

 I found this picture on Pinterest as a motivational shot (hopefully my wife will allow it...)

 http://www.pinterest.com/pin/2533343513670593/

 

Baby Classes 101

This past weekend my wife and I went to our first baby course one out of five. Yes,… I know we are a bit late. The point is, who came up with the idea to bring a bunch of pregnant couples together into one room. Our instructor gave us this one activity where we had to split up two teams (Dads) on one and (Moms) on the other. All of the dads went into another room to write down the Best and Worst things in our so precious pregnancy (from a dad’s point of view).  After spending about ten minutes in an isolated room full of dads, no one said any truth for the worst. You know…truths like: farts that wake you in the night. I’m serious, my wife the other night farted so loud that I woke up and reached for the gun. I literally thought someone had broken into the house. Crazy thing is that, I asked my wife if she heard it and my loving wife said “no, go back to sleep”. Next morning she told me the truth. Going back to the baby class, not one guy talked about the endless massaging that in my current third trimester have led me to belief that I have carpal tunnel symptoms. But the truth is, each one of us “to be dads” know the rules we know what to say and when to say…like clockwork. To tell you the truth that’s why none of us said any truthful negatives to the whole pregnancy duration. We knew that once those words got on that paper our wives would have read it and well… hells to pay to make that up.

Next activity included a very detailed chart similar to one of those seen in the hospital when they ask you about your pain tolerance. You know, “no pain means a one so normal face” and “high pain means ten with a crazy looking face”. The instructor told the dads to really get to know their wives pain tolerance so that we could have a good idea of when she “really” needed pain medication.  We were told to practice reading our wives faces and know when to provide support in the form of “come on love give me three more contractions”. I don’t know about anyone else in that class but I do know my wife and what her faces mean. On the way home I told my wife that if I saw her face at a 5 or a 6 on the pain chart I would try and motivate her with a line “keep pushing beautiful you’re doing great give me three more”. My wife seating across from me looked over and said “you give me the drugs when I tell you to or I’ll walk my pregnant butt and find them”. Yes ma’am

Being an Uncle

My older brother recently had his first daughter Leilani. She came out with a full head of hair and eyes that held a bluish greyish hue. Absolutely beautiful, it was obvious to everyone that she did not take after my brother. When babies are born it seems that everyone wants to gather around in an unconscious circular format to pass around the baby (my turn... my turn). When it was my turn, I first asked for a pass then caught a glimpse of my wife which meant hold the baby. I held her and rocked her in what seemed the most uncomfortable position. It’s literally like you don’t want to hold her too tight, too far or too close. My arms perked out as if I was making a basketball hoop shape. As I held her she opened her little eyes and looked up at me. It seemed like the perfect opportunity to walk towards my wife and whisper to the baby “say hello to your real mother and father”. My brother heard me and took his daughter back. I told him that I was just trying to get a feel for the real thing given that my daughter is only weeks away. It’s fun though, holding such a small and delicate person in your arms while her mother and everyone else is over your shoulder yelling: “watch her neck”, “don’t squeeze to hard”, “hold her up a bit more”, “to this…to that”. I tried to tell them that my uncle instincts kicked in. Since becoming an uncle, I’ve tried to spend more time watching my brother and his fiancé care for their daughter. It has given me the opportunity to practice my daddy skills. Trial and error if you will.  

On another note my brother is officially a father for the first time. He seems to be taking it pretty well. Wait that doesn’t sound like something one should say to a new father. He loves being a father. Fun fact about my brother: he does not have a sense of smell. Long story, same ending: can’t smell.  I’m actually pretty jealous that he doesn’t have a sense of smell. Think  about it, It’s perfect for a father since he doesn’t have to smell his daughters dirty diaper every two hours. I asked him the other day, “When you’re alone with her how do you know when it’s time to change her?”… He looked at me and smiled… “The vibrations man”. I wish I couldn’t smell.

Daddy Duties

I wish someone would have sat down with me and told me the specific duties for expecting fathers. It seems that mothers always have vast amounts of resources available to them: what to eat while pregnant, how to sleep while pregnant, recommendations for exercises,… the list never ends.

What should expecting fathers do? I have yet to find a list asides from being a “supportive husband” ie. giving your pregnant wife hugs, kisses, and encouraging words.  That’s a no brainier!

I have developed a list of 8 things that all expecting fathers should remember:

1.      Exercise your hands and forearms since you are going to be giving endless massages. I cannot even begin to tell you how many times a day I spend massaging my wife’s feet.

2.      Eat. Eat. and eat some more. Join your wife in the midnight runs to cookout or the ever so random cravings. Because if you don’t… lets’ just say it won’t end well.

3.      If she says “I look fat”, “I need new clothes”, “Nothing fits me” or “I’m a whale”. Repeat this exact phrase after me: “If you’re a bird I’m a bird”.

4.      Always keep spare cash on you. It never hurts to send you wife off for a manicure or pedicure.

5.      Avoid talking about exercising or that you yourself are putting on weight.

6.      Don’t be surprised if your plans for the day change. Just go with it.

7.      Don’t be surprised if your social life goes under.

8.      Call the baby by its name. This might sound simple to remember but mothers think differently than fathers.

Baby Shower Themes - Dr. Seuss

Dads should be just as involved as their wives in selecting an appropriate baby shower theme. My wife and I have always been Dr. Seuss fans so we couldn't resist the green eggs and ham. I wanted our guess to literally feel like they were entering a Dr. Seuss book. I think my daughter would be proud of her Dad!

 












 Check out our cake it was definitely the hit the of the party! 

 

 

 
 
 
Make it a fun lasting experience trust me you will not forget it



 

31 Weeks and Counting

What do dads do during the 40 week countdown...to keep their wives level headed

For the past 31 weeks I have been buying my wife trimester gifts as a way to show her that we are in this together. In a small way the gifts also serve to settle her irregular mood swings. All expecting fathers know exactly what I'm talking about when comes to your pregnant wives. There are days that your wife might storm through her closet leaving the room as if a hurricane came through while yelling "I'm fat...nothing fits me...I need new clothes". Those are the days that the special but eloquently put trimester gifts come into hand.  


For my wife's third trimester gift I got her a Petunia Pickle Bottom purse, which worked its magic on her.

Expecting fathers surprise your pregnant wife with a similar purse at http://www.petunia.com/diaper-bags/carryalls/city-carryalls/city-carryall-central-park-north-stop-special-edition

Baby Shower

Yesterday my wife and I had our baby shower with lots of friends and family who brought much needed gifts. I wonder if all dads only think about the gifts... Well we had a really good time, lots of food, a few games which brought me and my college friend Will to spoon feed each other apple sauce. Here's a funny pic for laughter

My wife presented me with the epic "Daddy's Toolbox" that gave me the bright idea to start this blog. Inside she had rubber gloves, a face masks, safety glasses, construction ear plugs, a long handheld tongs, Redbull and Starbucks espresso shots for the long nights of crying (I guess that was an early sign from the wife that I will be the one getting up at night), and like 20 diapers.



I guess she was preparing me for some sort of smelly adventure. Everyone seemed to get quite a kick of it.

PLYOmeTRIXS

PLYOmeTRIXS training should first and foremost be FUN!

 

This training routine should take the average person who is not a training athlete at MAX 20 minutes since you are incorporating your entire body. PLYOmeTRIXS works great as a quick, high calorie burning, and effective workout on your busy days. I like to knock this routine out after a long day of work, usually right before dinner.

 

Here are the exercises you will be performing squats, curls, push-ups, rows, kick-backs, and fly’s. The order is completely up to you; however what makes it or breaks it is the way you set up your (sets/reps/time frame). These three key factors are what make you achieve results!

 

SAMPLE:

·         Jump squats 20 reps

·         30sec break

·         Standard squat 60sec

·         Standard push-up 30 reps

·         30sec break

·         Db kick-back 20 reps

·         Db laying chest fly 30 reps

·         45 sec break

·         Db seated bent over row

·         Standard Push-up 20 reps

·         30sec break

·         Jump squats 30 reps

·         Db laying chest fly 20 reps

·         Standard squat 60 reps

·         1 min break

·         DONE

How to manage a workout with the 9-5 lifestyle

Do you work a 9-5 job?

Do you feel tired and unmotivated after work?

Are you too tired and out of time in the mornings to workout?

Did you answer YES to at least one question???

KEEP READING

It's okay. Many of us have similar lifestyle. We have to find new creative ways to exercise in order to support our lifestyle. Before digging into these creative workouts answer these two questions:

Do you find that your priorities are set correctly?... (THINK THINK THINK)

Do you place your economic lifestyle as a higher priority to your wellbeing? (THIS IS THE KEY QUESTION).

Many people work extremely hard to support their expensive and extravagant lifestyle. I am in no way disrespecting you, in actually I am opening your eyes to a key issue that affects many of us. We tend to focus on making large amounts of money and living in big houses. While forgetting to focus on our bodies. Its no secret that we are living in an epidemic of obesity. Its no secret that some of you don't exercise daily and eat consume fast foods. This shows that we do not have our priorities set.

Take care of your bodies.
EAT for your future

• In the mornings prior to getting ready drink 16 ounces of cold water! (SIMPLE) This will boost your metabolic rate right away.

• Prior to entering the shower perform 20 squats and 20 push ups

• While eating your breakfast perform 50 calf raises

• During your trip to work perform 20 repetitions of stomach contractions followed by 8 seconds of long exhales
• During lunch eat and walk (grab a buddy and take a walk)
•  KEY INFLUENCES: Keep your water intake high!

Bigger Stronger Arms

Toss your routine to the side for 30min. and FEEL the difference!

Start by warming up your arms with push-ups for 2 sets of 20 reps any style. Next follow the routine below as written out.

1. Barbell standing curl (full extension) 8x6x4 --- start at 70% Max - 80%-90%
2. Dumbbell skull crushers (laying on a flat surface) --- perform 2x30 @50% Max
3. Dumbbell hammer curls (seated leaning forward) --- the forward lean isolates the biceps and removes pressure from the shoulders. --- 12x8x6 --- start at 70% Max - 80%-90%
4. Barbell laying skull crushers (laying on a flat surface) --- 3x15 @60% Max

3 Exercises Every Pitcher should do

Baseball has 9 positions with each one requiring individual needs and expectations. As the pitcher your main objective is to lead the team in a manner similar to a quarterback in football. Pitchers are required to have tremendous power originating from the core and legs do to their pivotal role as the force factor. Many people think that pitchers should perform exercises such as the bench press or shoulder press due to the large strength gains in the chest and shoulders. However, the force required to release the ball is strictly molded by the strength and speed of the core, hips, and legs.

Here are 3 Exercises every baseball pitcher should be doing:

1. Barbell back squat (focus on quadriceps): This exercise is performed by having your legs shoulder width with your shoulders and toes slightly out to reduce pressure off of the knees. As most baseball pitchers are extremely tall, the downward phase will be reduced to decrease unwanted pressure on the hips and lower back. Make sure to go down right above 90 degrees and no lower.
2. Barbell lunge stationary (focuses on hips, gluteus, quadriceps and hamstrings): This exercise starts off with feet shoulder width. Pitchers specifically will face forward in with each repetition will bring their directing leg up and forward to a full lunge. It is critically to imitate the pitching format by having the knee high followed by a long forward stretch. Perform this routine in clockwise format to the 12, 3, and 6 o’clock. 
3. Barbell stiff legged dead lift (focuses on the calf, hamstrings and gluteus): Stand shoulder width while facing the barbell. Place small 2.5lb plates under your feet no further then the ball of your feet. Your feet should be arched with toes up throughout the entire exercise. It is critical to remember to keep your knees locked at all times and toes up. You will naturally feel a deep stretch pulling from behind the calf all the way up to your gluteus.

5x5 breaks any plateau

If you are stuck in a relentless effort towards pushing past a bench press mark or dead lift number, I got the answer. This routine works for anyone, regardless of your progression or strength. It does not matter if you are a bodybuilder, athlete or just an average Joe! The routine is simple and based of off percentages. First you need to perform your 1 repetition max to your best ability with the target exercise. Next you will take 90% of that number and perform your most powerful routine for 5x5.

If your primary goal is to break your incline bench press max then place this new 5x5 routine into your set up and watch instant results within 2 weeks. It is critical for you to make sure that your primary exercise is the one which you are performing the 5x5. You should also take note to complete 3 exercises to the specific areas and only train it once a week. It is to your advantage to perform the 5x5 first!

Sample routine

Goal: Break incline bench press mark 225lbs
Time Frame: 2 weeks

1. Warm-up: Incline Db Fly 2x30
2. Incline Bench Press 5x5 @ 90% 1repMax
3. Flat Bench Press 8x6x4
4. Db flat bench press 2x30

2 Leg Exercises you should be doing

1. Barbell Split Squat
• Line yourself up under the bar as if you are to perform a traditional back squat. Feet shoulder width with toes pointed slightly out in order to reduce tension on the knees. Place two 2inch plates a full lunge in front of you. Rep per rep you are going to lunge forward while stepping on the plate in front of you bring your back knee down to a full stretch then reset and continue with the opposite leg.
2. Dumbbell Hip Hinge
• This routine is similar to the stiff legged squat and good mornings. The main difference is the use of the Dumbbells instead of the barbells. Dumbbells will take away just about all of the pressure from your lower back and focus it on the legs and glutues. Key is to make sure that each repetition you are pushing your hips back as if "sticking your butt out" while allowing the dumbbells to come down lined up with the legs.

Small meals work

HINT!!! Small meals

This means that the only serving greater than a cup should be coming from your fruits and vegetables. If you are on a protein and weight gaining routine, you should also abide by these rules. You are however, able to increase your protein intake to equal size of fruits/vegetables. Please do not go overboard. Too many individuals think that they need a substantial amount of protein for their incredible workout. Truth is, you are not working out to an extent which requires extreme levels of protein. Unless you are an athlete or fit into that category, your protein intake should be .8grams per body weight.
If some of you are pushing the weights and tossing protein related supplements back like water and have yet to see real substantial results within 5 weeks then your nutritional routine needs work. Keep following for more TIPS & TRICKS on living healthy ;)

Target training

Target training is a personal development I have came up with. The entire basis of this program is for specification. Meaning that you will find exactly what you need here.
This is geared towards the individuals looking to tighten their obliques or those wanting to bring out their biceps femoris.
My goal is too help you work on SPECIFIC areas by using exercises that WORK.

sample routine for glutes:

1. Isolated Donkey kicks with bands 4X30sec

2. Wide stance Barbell squat. 20X12X8X6

3. Isolated reverse lunges 5X20

Enjoy!!!