One of my favorite ways to get in a quick and enjoyable workout is to take a walk while listening to Joyce Meyers on my I Pod!

Workout Videos

Workout videos can be the perfect exercise when you are running short on time. Below is a list of workout videos that I have found to be really motivating and a great at home workout! I strongly recommend investing in one of the workout videos listed below to keep you on track, even on your busiest days!

(Note: These videos can be found on Amazon.com, BeachBody.com, or at CollageVideo.com- which has a great money back guarantee, even for opened videos!)

Beginner/Intermediate:

Cardio:Turbo Jam, Tae Bo

Circuit: “The Firm” Workout’s, Denise Austin 3 Week Bootcamp

Strength: Chalene Extreme

Advanced:

Cardio: Insanity, Turbo Fire, Jillian Michaels’ Kick-Box Fast Fix

Circuit: Jillian Michael’s 30 Day Shred, Jillian Michael’s Extreme Shed & Shred

Strength: P90X, Jackie Warner One-On-One Training, Jari Love Workout Videos

Fitness Classes

If you do have time to make it to the gym, but want to ‘shake things up’, workout classes are often times the perfect solution to beat boredom and get a timely workout in! The great thing about workout classes is that they are great for any fitness level, and most instructors are great at offering many different modifications! Below is a list of some of my favorite workout classes, that are most likely offered at most gyms!

Cardio Classes: Zumba, Kickboxing (or Turbo Kick), Spinning

Circuit Classes: Bootcamp Classes, Kettle-bell Classes, TRX Suspension Training

Strength Classes: Body Pump, Body Sculpting Classes

Fun & Active

If you simply are not ‘in the mood’ to do any type of traditional workout, no worries! There are plenty of ways to get active outside of the typical gym setting that don’t have to feel like your working out at all! Below is a list of fun activities that I personally have found to be a blast, all while getting your heart rate up!

Indoors: Dance classes, line dancing, indoor sports, cleaning the house, Wii Fit games, and even shopping (hey, if you are doing a lot of walking, this can be a good workout!)

Outdoors: Biking, taking a walk, hiking, rollerblading, canoeing, kayaking, golf (without a cart), outdoor sports, washing the car, gardening,skiing and snowboarding, water skiing & tubing, playing with kids (tag, sports, playing on a playground, etc.).

I hope this list of quick and fun workout  ideas inspires you to get active regardless of what situation you find yourself in! As you can see here, (and this certainly is in no way a complete list), there are so many ways to get moving that don’t require a machine at the gym!

I’d love to hear from all of you…What do you guys do for a quick and/or enjoyable workout!?!

I’m not saying that I’m against listening to any music that isn’t Christian. However, I have found that in my own life, if I put things that glorify God in my heart, that is what tends to come out! So, that being said, I created a playlist of awesome workout songs with a really good beat to keep you motivated and energized while giving glory to Him…What could be better than that!?! Enjoy!!!

Also, this is just a short list of awesome Christian artists that I personally have discovered, but I know there are MANY more out there, so if you have any suggestions, leave a comment, I’d love to hear them! :)

1. The FIRST FEW BITES are what counts!

Have you ever noticed how a child eats a dessert? It takes them what seems to be forever to finish eating! They truly enjoy every bite! Now let’s think about how adults typically eat.  Often the treat is gone before we ever realize what we ate!  If we ever stop to consider at what point the food was is enjoyable, we would realize it is in the first few bites.  Since there are plenty of treats surrounding the holiday celebrations, go ahead and indulge a little bit, but as soon as you find yourself losing the enjoyment of the food, stop there!

2. The party is about MORE than what is on your PLATE!

Food is an element of a celebration, but not the defining factor, or the most important thing. If you keep this in mind when you’re on your way to a party, you can remind yourself that spending time with family and friends is the highlight of the event.  This helps take the focus off the food and puts it back on the things that matter most.

3. Pay attention to when you’re truly FULL, and then STOP!

One way to prevent overeating is by eating small frequent meals throughout the day. If you’re truly hungry, eat something small and rich in protein, (my personal favorite snack is a Chobani Greek yogurt). When you finally sit down to eat a meal, you will be able to properly pay attention to your body’s hunger cues! Also, try to pay attention to your body! It will tell you when it’s had enough.  If you respect what it’s telling you, you won’t have to deal with the consequences later (feeling sluggish, lethargic, overly-stuffed… all of which are sure to suck the fun out of any celebration). Remember, just because it’s the holidays doesn’t mean that you won’t eat anything wonderful again.  Go ahead and pick something you enjoy, but take your time to savor it.  By eating slowly, you’ll be able know when to stop when your body says you’ve had enough.

4. It’s OK to say NO!

I have learned that I can’t let what others think or say affect how I treat my body, or what I put into it.  During the holiday, many people are offering foods left and right.  I have learned that If I’m truly full, it is ok to be  honest and politely say, “No thank you”.  As hard as it is, we don’t have to explain ourselves to people.  Even if you’re worried about people being offended, stop worrying.  It’s your body.  Most people will respect you when you politely say no. The great thing about this is, it allows you to say yes to the things you truly do enjoy this time of year!

5. BRING your OWN dish to pass!

If you bring your own dish to pass, you can bring something that is tasty and healthy! Here’s where Dashing Dish comes in…

This holiday season, I will be hosting a special event called~ DASHING DISH’S 12 DAYS OF CHRISTMAS~ where I will be sharing a healthy holiday recipe every other day in the month of December! These recipes will be healthier version of your favorite holiday treats, and are sure to be crowd pleasers!  I can’t wait to share some of my most beloved holiday recipes with all of you! See you all tomorrow~ (December 1st)~ for the start of this fun and exciting event!

As a way of celebrating the kick-off of this holiday event, Chobani offered to host a giveaway for me! The winner will receive a case of Chobani (12 count of assorted cup varieties) as well as a 32 oz. of 0% plain Greek yogurt for cooking and baking!

All you have to do to enter is share this announcement:

Join @DashingDish and her 12 days of Christmas – A month full of healthy holiday recipes on http://www.dashingdish.com December 1st-24th

on Twitter or Facebook (each count as a separate entry) – Be sure to @me. I will announce the winner on December 7, 2011!

So here is to the holiday season in an enjoyable, healthy, and balanced way! Also, be sure to check out My “How to Stay Healthy this Holiday Season” post over at Chobani!

Three Winners Will Receive:

• Nu Naturals Stevia- A 50ct  box of NuStevia Packets and a bottle of NuNaturals Vanilla Stevia Liquid. I love this brand of stevia, because after trying many brands out there, it’s the only one that I can say doesn’t have a funny aftertaste, and it tastes just like sugar!
• Power Body ICE with Jody Trierweiler DVD- An intermediate to advanced workout, that really get’s you working! And no equipment is needed, so you now you never have an excuse not to workout! Workout DVD’s have been a lifesaver for me when I’m running short on time, but need to fit a workout in my day! This one is particularly amazing, and was created by one amazing lady who loves the Lord!

To enter this giveaway you could do one of two things:

• Find your favorite Dashing Dish recipe, and put a link back to it on your Facebook page!
• If you have a website, mention, and put a link back to your favorite Dashing Dish recipe on your site!

Then leave a comment here saying that you did!

Winners will be announced on August 9, 2001~ which is one week from today! Good Luck and Thank You again for all your love and support!!!

When she told me she was working out 6 days a week, and eating about 1,300 calories a day~ it was no surprise to me why her weight wasn’t budging…for more than one reason! However, to sum it up, I knew she was not eating enough!

This seems very strange to most people, especially the average person with a ‘dieting mentality’ who has the ever-so-common belief that eating less= losing weight. This is not all there is to losing weight, and if anything, this is simply not true!

I know from personal experience that eating ‘more’ had transformed my body for the better, and I can honestly say that my metabolism is on fire compared to what it used to be when I restricted my calories. However, I decided to do a little more scientific research on this subject to ‘actually prove’ to my friend that she in fact needed to eat more to ‘boost’ her weight loss efforts.

I was alarmed at the amount of research I found proving my theory (and personal experience) true, so I decided to share my findings on the subject! If you are anything like my friend and you find your weight ‘at a stand-still’ despite your intense workouts, and cutting the calories~ this may be just the news for you!

HERE’S WHAT I FOUND BROKEN DOWN INTO A FEW SIMPLE POINTS:

• You need to eat to build muscle and burn body fat. Think of your body as a car, and food being the gas it needs to make it run. If you don’t provide enough ‘gas’ for you body to run on, it will find a way to get the precious energy it needs to keep your vital organs running. This precious energy is found by converting muscle tissue into energy, which results in a loss of muscle mass. Muscle mass is vital for proper metabolic functioning, so even though the scale may say you lost weight, you have really lost muscle, which is the very thing you need to loose weight~ and keep it off!

• If you don’t eat enough your body will think it’s starving and store fat. When your calories are severely restricted, the body thinks it’s entering a prolonged period of time without any food. Your body will then work to conserve energy if you don’t eat – mainly by slowing down your metabolism and storing fat~This is when you enter starvation mode. (Note: Our bodies developed this starvation mechanism as a way to conserve body fat for the long periods of time humans went without food.)

• Divide your calories evenly throughout the day so that you fuel your body every three to five hours. Start the day with a well-balanced breakfast that includes a lean protein-rich food along with whole grains and veggies or fruit. Breakfast starts your metabolic engine and is associated with successful maintenance of weight loss. Next, eat snacks that are spaced out between meals. Prepare these snacks ahead of time so that they are ready when you need them.

• Nourish your body with quality foods that are high in fiber and protein. One simple way of doing this is by loading half of your plate with fruits and veggies, one-quarter of your plate with whole grains, starchy veggies or beans, and the other quarter with protein-rich foods. This will not only help you put together balanced meals, but keep you full and satisfied for longer~ Yippie!

Moral of the story: You can eventually lose weight by not eating~ It’s called starving. If you reduce your calories enough~ your body will start breaking down it’s muscle tissue, and this will result in weight loss~ but much of this weight loss is due to a loss of  lean muscle. Not eating enough also makes your body increase its emergency ‘starvation’ response, which causes your body to ‘hang onto fat’, making it hard to loose weight, and easy to gain the weight back again.

The idea is to keep a constant supply of nutrient rich energy coming in, so your metabolism will run strong and steady. This will not only help you loose weight the healthy way, but it will help you keep it off, and stay strong!

No matter what holiday traditions and/or events you may be partaking in this season, i’m sure two things apply to just about everyone~ one- it’s an extremly busy time of year, and two- there’s food and treats every where you look! When you combine these two things, it’s no wonder why the holidays generally come with the wonderful gift of weight gain!

As common as this may be however, this does not have to be the case with you! I have found that I always enjoy the holiday season, without gaining weight, all by making a simple list~ and checking it twice! It really just takes a little extra ‘planning’ to keep my body fit this time of year~ all while enjoying some of my favorite holiday traditions and treats!

One tip that I would give to help stay fit during the holidays is to keep exercise a priority! I know everyone is extremly busy this time of year, but if you get up an hour earlier to fit in a workout, or do something fun with your family such as ice skating or sledding, you will find that you can fit exercise in somewhere if you make it a priority! Something that works well for me is planning my workouts on Sunday night for the following week!

Another tip would be to keep portable and healthy snacks on hand at all times! The worst thing that you could do is let yourself starve…especially before a holiday party! As i’ve said before, when people allow themselves to get ‘overly hungry’ ~ they tend to eat whatever is in front of them, and generally overeat, loosing all sense of self control when they finally do sit down to eat! Which is why if you go the extra mile to plan ahead, and have snacks in your car, purse, or wherever~ you can usually avoid these types of ‘holiday bingeing’ situations!

The next tip to stay in shape during the holidays is to allow yourself to have your favorite Christmas treats! Let’s face it, the holidays only come around once a year~ which means certain ‘treats’ and/or dishes are going to be prepared that are usually part of your holiday ‘tradition’! Being healthy doesn’t mean that you have to sit on the sidelines when it comes to partaking in a chocolate fondue party for example….But it doesmean choosing your ‘treats’ wisely!

For example, I made Christmas cookies this past week with my family, and I knew I traditionally eat some of the cookies while decorating! So, instead of eating 3 or 4 cookies, I simply ate one! I didn’t feel deprived, and I truly enjoyed every bite of that wonderfully rich cookie!

I will probably find the one treat that I really desire on Christmas Eve and Christmas day as well~ and here’s the key… I will eat just one…and truly savor and enjoy every bite! Also, as I discussed in my Thanksgiving post, I do enjoy wonderfully rich holiday meals with my family, but at the same time, I try and pile my plate with as many veggies and lean proteins as I possible, and then I go back to eating healthy at my very next meal!

And last but not least, I would suggest bringing a healthy appetizer, side dish, or dessert to any holiday party you attend! There are many great selections on my site that I can guarantee no one will suspect as being healthy, (unless you tell everyone of course), and that way you can pile up on the tasty food right along side everyone else…All while keeping your health and waistline in check! :)

Here are a few great recipes from my site that would make an excellent holiday appetizer, side dish, cookie and/or dessert:

• Spinach Artichoke Dip
• Whipped Maple Sweet Potato Bake
• White Chocolate Peppermint Pie

Hope you all have a Merry Christmas and a Happy New Year…And a HEALTHY one at that! ;) ~ Katie

I know for me personally, interval training has been a great form of exercise because it’s quick, effective, and straight to the point! I started doing this type of training to replace some of my long drawn-out cardio sessions, and to get in shape for my wedding. Within weeks I noticed a higher level of endurance, and fat loss than I had ever noticed with hours of cardio.

Over a year later, I have kept interval training as a part of my fitness routine and usually do two 30 minute interval workouts a week, along with one steady-cardio session (like kickboxing, a walk, or run) and one to two weight training sessions a week! I have found that my body is much more toned, fit, and I have much more energy doing interval training in place of my long cardio sessions! I also have more time for other things in life, which is always important! :)

Thank You Interval Training!!! More Muscle...Less Workout Time!!!

SO…What Is Interval Training!?!

Interval training (or HIIT, which simply stands for High Intensity Interval Training) is a form of exercise that involves short periods of high intensity exercise (think sprinting) followed by longer periods of low to moderate intensity exercise, (think jogging or walking).

Why Is Interval Training So Great!?

• If you’re stuck in a workout rut, intervals can be a new and interesting way to beat boredom and get in shape.
• Interval training is a great form of ‘cardio’ exercise (especially when your goal is to loose weight) because it allows you to burn calories both during and after your workout because it takes longer for your body to recover from this type of exercise than a steady cardio workout, (think a long steady jog).
• Interval training is also great for fat loss because it uses both carbohydrates and fat to fuel your workout. This will improve your athletic endurance as well as your fat-burning potential.
• In addition, studies have shown that when people loose weight, they tend to not only loose fat, but muscle as well. Interval training has been shown to limit the muscle loss that can occur with weight loss, in comparison to traditional steady-state cardio exercise of longer duration.

How Do I Incorporate Interval Training Into My Fitness Routine!?

To get the benefits HIIT, you need to push yourself to your MAXIMUM EFFORT during the high intensity part of the workout, (meaning you are pushing so hard you don’t think you could possibly go any harder, to the point where you feel like your almost out of breath). And during the low intensity part of the workout you allow your body to replenish your oxygen and energy (think of this as a time to recover and catch your breath).

How Often Should I Do Interval Training?
You don’t need to replace all of your aerobic exercise for interval training. In fact, you shouldn’t do interval training more than 2-3 times a week in order to give your body enough recovery time. A good balance, for example, might be two sessions of HIIT per week, along with 1-2 sessions of steady-state aerobic exercise. As usual, moderation is the key to long-term success, so challenge yourself, but give your body the rest that it needs as well!

Here Are Some General Interval Training Guidelines

• HIIT is designed for people whose primary concerns are boosting overall cardiovascular fitness, endurance, and fat loss, without losing the muscle mass they already have.
• Before starting any HIIT program, you should be able to exercise for at least 20-30 minutes.
• Because HIIT is physically demanding, it’s important to gradually build up your training program so that you don’t overdo it. (Note: This exercise is not appropriate for people with heart problems)
• Always warm up and cool down for at least five minutes before and after each HIIT session.
• Work as hard as you can during the high intensity intervals, until you feel the burning sensation in your muscles.
• Full recovery takes about four minutes for everyone, but you can shorten the recovery intervals if your high intensity intervals are also shorter.

A Sample Progressive Interval Training Program

Here is a sample eight week interval training program that anyone at a moderate fitness level can start to progressively work their way up to HIIT training. This basic training program can be further intensified by adding longer periods of high intensity intervals, shorter recovery periods, or both.

A lot of people asked me what I did to ‘get in shape’ for my wedding.  It surprised many people (even myself at times while I was going through it) when I said that I worked out less…and ate more….to get my body in terffific shape! In fact, I have continued this ‘approach’ on fitness/eating to this day, (which shows it is attainable, and realistic)…And haven’t gained back a pound, and have ‘toned’ up even more since that day!

In our society today, people ‘stress’ that you should exercise more, eat way less, and go to all sorts of ‘extremes‘ to get in shape for a special occasion! It’s no surprise then, that it’s considered ‘common’ for women to gain 10+ pounds back during their first year of marriage, and/or why people gain back ‘all the weight (and then some) after every ‘crash diet’ they go on!

The problem with all of these ‘extreme‘ forms of getting in shape is that they are not realistic to stick to long term, and they ‘shock’ the body so much so, that often times, a person’s metabolism actually slows down in order to prevent the body from loosing too much fat, too fast.  In addition, extreme dieting and/or exercising can actually break down muscle tissue instead of (or in addition to) fat which also has long-term negative consequences! You can read more about that (in a short sum-up) by clicking HERE.

The reality is, we were all born with different genetics, which determines our body size and shape. We have the ability to make the ‘best’ out of what we have been given, and when it comes to those ‘special days’ in life, we have to pay attention to the health of our bodies, in addition to taking a balanced approach to getting in shape.

We ultimately must recognize that we will still have to work with this body even after the ‘big event’…so it’s best to treat our bodies with respect, and give them rest when they need it, along with a balanced diet, and of course a variety of exercises that are intense, yet fun, and something we will stick to when life after the fact continues on….Which it always does! :)

Now, without further ado, I thought I would post a few pictures of this most-wonderful day that took place (almost) a year ago…The day I married my BEST FRIEND! :)

Now for a special shout-out! Thank you Jesus for sending a mighty man of God to me to be my husband and life mate! :) Thank you to all of our friends and family who were there to support us on our special day, and have been there every day since. And last but not least…Thank you to my wonderful husband for giving of yourself every day 100% to support, love, cherish, and pray with me! I love you! :)

Now, don’t get me wrong, doing cardio is an important element of weight loss, and it does have it’s benefits! However, it’s strength training that will help you not only loose weight, but will help you get the results that really LAST! I think the benefits of weight training (especially in women) are poorly understood, and are therefore greatly neglected.

It seems like everyone starts out their weight loss journey doing strictly cardio exercises. Which is a great place to start, and certainly better than no start at all! So, let’s start by discussing a few of the benefits of doing cardiovascular exercise, (which is any type of activity that gets your heart rate up.)

First and foremost, cardio gets your blood pumping through your arteries at a higher pace than normal, so it essentially prevents the ‘plaque’ (that leads to heart problems) from settling in your arteries, (aka helps keep your heart healthy!) Cardio also requires energy from your body, which means it requires calories, (aka it burns calories!)

Cardio usually works well at helping people ‘take off’ excess weight, but what usually ends up happening is people continue to do cardio (and maybe even become ‘cardio queens’ like I was) but eventually STOP loosing weight, and hit a plateau. This generally leads people to wonder what they are doing wrong…and so they do the next ‘logical’ thing which is cutting more calories. What people don’t realize is this combination is actually doing more harm than good!

You see, once your body ‘looses’ a certain amount of body fat, it will come to a HAULT in order to preserve homeostasis (aka a ‘comfy’ place for it to stay at).  In addition, once you have burned off a certain amount of body fat with cardio, your body will start to burn muscle in addition to fat (aka NOT GOOD!!!) So, in order to prevent a weight loss plateau, and burning off muscle, you will need to incorporate strength training into your routine!

Now lets discuss the benefits of strength training!  First and foremost, strength training will build your muscles mass, which will in turn build your strength (hello…I can carry all 500 bags of my grocery’s inside no problem! ;)) Which is important if you would like to keep you body strong, and prevent injuries down the road!  Weight training also prevents osteoporosis, (which is a common problem for many women as they age), by building your bone density!

Building muscle also has the added bonus of appearing more ‘toned’ and strong! :) (Which I must add here:WOMEN WILL NOT GET BULKY FROM WEIGHT TRAINING! Women don’t have the testosterone to ‘bulk up’ like men do, so it’s not hormonally possible for a woman to get bulky muscles like a man can! I have much more I could say on this… but I would be going on far too long, so I encourage you to study it out for yourself if your still not sure! :))

Last but not least, here is the greatest part of weight training of all (if you ask me!) Muscle mass is ‘metabolically active tissue’ which means it uses energy to ‘survive’ in a sense, (which means it needs calories to be maintained). This means with every pound of muscle you build, you are burning  more calories when you are just sitting around! With cardio, you do burn calories while exercising, and you have a slightly higher ‘caloric burn’ a few hours after you are done.  However, with lifting weights, you will burn calories during your workout, and will continue to do so after you have stopped exercising for the day.

Now lets talk about how what your eating affects this whole equation!! When you are on a ‘diet’ or cutting calories, you will most likely lose muscle mass along with any fat you lose. This may cause your metabolism to slow down somewhat and you may find the pounds not coming off as fast as you would like (or plateau all together.) However by building your muscle, you are more likely to keep burning calories long term, with out a plateau effect!

As you continue to build up your endurance and can lift heavier weights you will continue to add more lean muscle mass, which in turn will burn more calories during the day. Another important thing about dieting is you also want to make sure you are eating ENOUGH calories to support your new muscle growth (You can learn more about that here).

You need to be careful to start slowly and not move too fast when you start lifting weights. Lifting too much weight too fast can do more harm then good (remember, our bodies like homeostasis, and any drastic changes will cause your body to freak out and go into plateau mode!!!) :) Ok i’m being dramatic…But I would recommend seeking out advice from someone who is knowledgeable and experienced in weight lifting to help you out when you first start.

Now after RAVING about how awesome weight training is…I must add that weight training should not replace your cardio program, because as I discussed, there are many benefits in doing cardiovascular exercise as well. So, if you want the best results try mixing the two together. This should give you the positive benefits of both types of exercise!

For more information on how to begin weight training, or improve your current routine go here:

• Weight Training 101

For more personal advice, and examples on great weight training programs, check out these girls blogs:

• http://www.onefitfoodie.com/ (Naomi is a certified personal trainer and has a degree in exercise physiology!)
• http://www.howsweeteats.com/ (Jessica is a certified personal trainer!)

If you have already ‘discovered’ the many benefits of adding weight training to your personal fitness routine, I’d love to hear about it! :)

Six-Pack Abs for Women: A Good Idea?
by James S. Fell Apr 23rd 2010

Earlier this week I wrote about the male six-pack and how difficult (and possibly unrealistic) it is to achieve for most men. Well, for women it’s even harder, and not as coveted, and not even all that healthy. And to make the whole thing even less attractive, ladies, if you want six-pack abs, then you can probably say goodbye to your breasts. Please don’t do that. Seriously, on behalf of literally hundreds of millions of men, don’t.

The fact is that women are designed to carry more body fat than men. It’s actually healthier for women to have higher levels of body fat. A 2000 article in the American Journal of Clinical Nutrition determined that a healthy body fat range for men under 40 years old was between eight and 19 percent, but that for women in the same age group it was in a higher range: from 21 to 33 percent.

To achieve abdominal definition, you are looking at getting down towards single digits of body fat percentage, which is considered to be way below the healthy fat range for a woman.

What’s more, it’s probably going to be even harder for you to do this than it will be for a man. Men have an increased ability to build muscle tissue, which allows more of their calories to be partitioned towards building lean body mass. Even more important is that women are specifically designed to retain more body fat, so your own body is going to fight you harder at losing it. Your body wants to keep fat reserves even more than a man’s body does. Evolution programmed you to be this way.

There is also the fact that abdominal definition on a woman can look kind of creepy.

I’m just one guy, and I don’t know if you care about my opinion, but I can tell you that I don’t like it when women get too lean. I like curves. I like some softness over the muscle. And as I mentioned, achieving abdominal definition makes breasts go away.

This is why so many female fitness models with rippling abs get breast implants. You can’t make your body lose fat only on your midsection, so you’ll end up sacrificing breast tissue as well.

My point is that you shouldn’t let the media dictate to you what is attractive or healthy. Just because some magazine has a ripped and implanted young model on the cover doesn’t mean it’s a realistic or even healthy ideal for you to pursue.

When it comes to fat loss, you can definitely get too much of a good thing.

James S. Fell is a Certified Strength and Conditioning Specialist and a middle-aged family man with a desk job and not much free time, yet he’s able to keep in shape because he loves exercise and doesn’t mind eating healthy. He is the author of Body for Wife: The Family Guy’s Guide to Getting in Shape. His column for That’s Fit.ca focuses on weightlifting, running and exercise motivation.