Santa was here

Well, we made it through another Christmas!

I hope you had a wonderful Christmas with your family.

Someone is sleepy

We sure did. Seeing our 7 month old daughter ripping open the wrapping paper of her first of WAY too many presents, was pretty special. She must of been a really good girl this year because she really cleaned up!

For me?

Santa brought me one of those new chin-up bars that attaches to your door frame and a pair of those Perfect Pushup handles. I already gave them both a try and I am really impressed with the quality and feel of these pieces of home exercise equipment.

Daddy was good all year

These will go great with my Dad Fitness Home Workouts and I will keep you posted on how they work.

I know you are probably feeling bad about all the eating and drinking you have been doing over the holidays.

But guess what…It’s OK.

Trust me I know how you feel. I ate and drank too much as well.
But I am not worried and I don’t want you to worry either.

What I want you to do is turn these feelings into ACTION.

There are only 2 days left in this year!

I know you still have New Years Eve to contend with but you don’t have to wait until the clock strikes 12 to make a commitment.

Start TODAY and ask yourself.

“What are my goals? What are my behaviors?

Do my behaviors match your goals?”

What you did in 2008 doesn’t matter – the year is GONE. Just be aware of how effective your behaviors were in reaching your goals.

The real question you should ask yourself is what will the next year hold for you?

Will 2009 be any different?

Click Here To Be Different in 2009.
The Witches of Eastwick trailer ==>Dad Fitness, The Ultimate Workout For Busy Dads

Peter Pan video Sean Barker, CPT

PS. Here is the best health tip of 2008.

It doesn’t matter what you eat or how you exercise between Christmas and New Years….. But it matters how you eat and exercise between New Year’s and Christmas !

Learn the “The Truth On Fat Loss, How To Finally Lose That Beer Belly” in this FREE report from Sean Barker at www.dadfitness.com

Leave a Comment

You should have seen our kitchen last night. When I came home from some last minute shopping it looked like a 6 year old was let loose with bags of flour!

Well, that’s EXACTLY what happened.

My wife had my 6 year old niece, Grace over for a sleep over and for her annual Christmas cookie bake. I think some flour did end up in the bowl as some ginger bread men were created in the process.

Baby Matea even got her little hands in on the action as there were flour hand prints everywhere!

This was only the beginning…

Then we all camped out downstairs in sleeping bags and watched Christmas movies. My favorite is National Lampoons Christmas Vacation. No matter how often I see this, it makes me laugh every time.

Ah, the joys of the holiday season!

Today was my last workout before Christmas.

I started to follow my planned Dad Fitness Workout this morning at the gym but decided half way through to have a little fun and add in a few other exercises.

I also kept the sets and reps fairly low so I wouldn’t be sore for the next few days.

It might look like a long workout but it was only an hour as I only did 2 sets of 5 for each exercise and pair up some supersets.

Underhand Bent BB Rows
DB Incline Press
Wide Grip Pulldowns
Dips
Inverted Rows
Block Pushups
BB Shoulder Press
Side Lateral Raise
Cable Curls
Overhead Rope Tricep Extensions
Reverse Curls

Sean Barker, CPT

Learn the “The Truth On Fat Loss, How To Finally Lose That Beer Belly” in this FREE report from Sean Barker at www.dadfitness.com

Leave a Comment

By Sean Barker,CPT

This time of year should be a time of family and fun, not guilt over blowing your diet.

These 5 simple tips will help you have a healthy holiday without gaining a bowl full of jelly.

1. Keep moving. I know the gym will probably be closed a lot during the holidays. But remember you don’t need to go to the gym to get a great workout in little time. Before you start your busy day of putting up Christmas lights or getting some last minute shopping done, drop down and give me 20! With some basic bodyweight exercises of pushups, prisoner squats and abdominal planks you can get a great workout done in less than 15 minutes with NO equipment. Or you can save your energy for the dance floor!

2. Don’t run on empty. Don’t allow yourself to go too long in between meals. If you let yourself get too hungry especially this time of year, you will pay for it dearly when you try to tighten your belt come the new year. Make sure to eat your regular 3 meals each day plus 2 snacks such as fruit and mixed nuts.

3. Plan your reward meals. If you fail to plan, you plan to fail. Decide what reward meals you are going to have such as Christmas Dinner, New Years Eve or the office party. Stick to a couple special occasions and follow a healthy plan for the days in between.

4. Smart snacking. When you are entertaining guests or you are attending parties elsewhere you can still enjoy some finger foods, just be smart about your choices. Avoid the artery clogging chips, dips and deep fried foods. Fill up on raw veggies, cheese, nuts and even some dark chocolate.

5. Think before you drink. If you are drinking down some Christmas cheer, beware. One regular beer contains 150 calories and a glass of eggnog 350 calories! Stick to one or two light beers, a cocktail with diet soda or a glass of dark red wine. Make sure to drink a tall glass of water before bed and upon waking to avoid a “heavy head” the next morning.

Seasons Greetings from The Barker’s

Sean, Kathy and baby Matea

I want to take this time to sincerely THANK-YOU for you reading my blog, for following Dad Fitness and I would like to wish you and your family a MERRY CHRISTMAS and HEALTH, WEALTH, and HAPPINESS in 2009!

Stay tuned for more great things from Dad Fitness and I look forward to you joining me as we continue to invest in fitness and family…

Sean Barker, CPT

Learn the “The Truth On Fat Loss, How To Finally Lose That Beer Belly” in this FREE report from Sean Barker at www.dadfitness.com

Leave a Comment

I had a good workout this morning despite venturing out in the BRUTAL cold.

Balto hd

-42 degrees Celsius here today with the windchill!

Workout:

reverse bb rows, db incline press, wide grip pulldown, dips, reverse crunches, side planks. High rep day, 3 sets of 15, only short 45 sec rest periods.

If you want to see why the Dad Fitness Workouts are so effective for burning fat for busy dads.

Click here to read this article from Experience Life Magazine talking about how interval cardio works so well for fat loss.

==>Oh yeah, The Dad Fitness Workouts uses this exact method in EVERY workout so you get BIG results in LESS time!

Sean Barker, CPT

Learn the “The Truth On Fat Loss, How To Finally Lose That Beer Belly” in this FREE report from Sean Barker at www.dadfitness.com

Leave a Comment

After sharing the shocking news I received yesterday (if you haven’t read it, read it here) and realizing that so many of us are going through these tough times together, I wanted to share with you some good tips that James Arthur Ray sent my way.

You might remember James from the movie “The Secret”. I just read his new book, Harmonic Wealth and I would highly recommend it!

Ten Tips for Thriving in This Economic Winter
by James Arthur Ray

Well, you asked for some quick, easy-to-apply tips on how to thrive in this economic winter and on how to apply the knowledge you learned during our conversation… So here you go!

Clearly define what inspires you.

There’s a big difference between taking action out of inspiration versus desperation. Use this season as an opportunity to hibernate into the recesses of your own mind and define what you choose to create in your next spring.

Control your focus.

Energy flows where attention goes. Are you focusing on lack or opportunity?

Feed your mind.

What’s your constant mental diet? Do you spend hours in front of the scare news or are you reading good books, attending more positive seminars, watching uplifting DVDs and listening to powerful CDs?

Strengthen your body.

Your physical health and vitality have a tremendous impact on your performance as well as your mental and emotional fitness. Exercise releases stress as well as strengthen your body and mind.

Inventory your friends.

Doom and gloom attracts more doom and gloom. Jettison those “energy vampires” around you and surround yourself with opportunity seekers.
I Spy trailer
Quiet your mind.

Take time to meditate daily and to slow down if only for a few minutes. Ten to fifteen minutes of meditation will relieve hours of stress and increase creativity and resourcefulness.

Rid your life of escapist activities.

Overindulgence in TV, sleep and alcohol only accelerate the problems you’re attempting to avoid.

Make a daily gratitude list.

Focusing on all the good, gifts and God in your life puts you in the right line of thought, feeling and their subsequent actions, which will attract and create more good, gifts and God.

Change your attitude.

Realize that everything that’s happened in your life thus far is here to serve you, teach you and help you grow. Find the lessons in your past results, forgive yourself for anything you could have done better and apply the lesson to move forward and create a better future.

Get resourceful.

For the next three days, go to a place where you can have uninterrupted time… Come up with 20 new ideas to grow your income, create new results and improve your life. You cannot leave your spot until you have twenty. And no editing! All ideas are good ideas. Do this for three successive days with 20 new ideas each day.

Now take your list of 60 unique ideas and pick the three to five most powerful and leveraged ones to put into action. Pick these three to five based on: ease of implementation, rate of return and speed of return.

And so during this winter season, remember: It’s not about resources… there are plenty of them. It’s about resourcefulness. Get resourceful and get busy.

To your continued wealth and happiness,

James Arthur Ray
President/CEO
James Ray International
http://jamesray.com/

Sean Barker, CPT

Learn the “The Truth On Fat Loss, How To Finally Lose That Beer Belly” in this FREE report from Sean Barker at www.dadfitness.com

Leave a Comment