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Whatta’ weekend!
Friday night we had to take our 13 month old daughter Matea to the emergency room after a gust of wind blew the front door of our house that was open, unfortunately hitting her in the front of the head.
Sporting her bruise like a champ!
She started to get a huge bump right away so we played it safe and took her to the ER just in case. Thankfully the swelling went down rather fast after we applied an ice pack and it was only a minor boo-boo and she hardly cried afterward, she’s a trooper!
Then Saturday night my wife and I had date night and we went out for some fine dining. I had the wild mushrooms to start and then ordered the herb crusted rack of lamb that was fall-off-the-bone delicious.
That's some good eatin'...
Sunday brought on more fun, food and family with a BBQ at the in-laws house. I enjoyed a burger, more ribs, and a couple Cuban beers that Kathy’s parents brought back from their vacation awhile ago!
Almost as good as our Canadian beers!
If you want to know how I eat what I want on the weekends and still stay in great shape year round as a busy dad.
Click Here To See My 24 Hour Diet.
==>http://www.Seans24HourDiet.com
If you want to see how I workout on the weekends when I have a busy week and can’t get to the gym, READ ON…
The Weekend Workout.
Is a 2 day workout plan that only requires 2 back to back workouts on Saturday and Sunday. This program also requires that you are willing to dedicate time on your weekends to 2 intense workouts.
Yes…I did say intense because what you miss in QUANTITY, you will make up for in QUALITY. These workouts will not be your 10 minute fluff workouts using soup cans.
These 2 workouts will take at least an hour each and require some real-man hard work and intensity, so don’t complain or make excuses, after all, you have all week long to get over it!
I also recommend that you workout in the morning if at all possible for mainly two reasons.
#1 . You won’t have any chance of blowing off these workouts if things come up during the rest of the day. These are your only scheduled workouts for the week so you have to make them count.
#2. You want to take advantage of maximizing your metabolism early in the day so your body will be primed for burning fat and building muscle all weekend long. So if you are going to be a weekend warrior, you have to save your energy for your weekend workouts, so staying out late at the bar with the guys from work when you finish up on Friday isn’t going to put you onto the path to being the fittest dad on the playground .
A man’s gotta do, what a man’s gotta do. So it’s time to step up to the plate and knock out the excuses with the Weekend Workout…
Out of all the different workout routines I have done over the years there is one that I keep coming back to, the one that never fails me don’t matter how many curve balls life throws my way.
It’s called the AB Split.
It’s simple and effective and best of all it is easy to work into any busy dads schedule.
You just have two different workouts where you train half of your body one day and the other half the next.
Now the beauty of The Weekend Workout is that you can workout on back to back days, in this case, Saturday and Sunday because you are not annihilating and isolating specific muscle groups.
You will be using the classic compound exercises that work many of your body’s largest muscle groups revving up your metabolism to burn fat and increasing Testosterone to build strong dad muscle.
Saturday: Workout A
The Barbell Squat, 5 sets of 5 reps
Flat Dumbbell Bench Press, 3 sets of 8 reps
Bent Over Barbell Row, 3 sets of 8 reps
Close Grip Bench Press, 3 sets of 6 reps
Front Abdominal Plank, Hold for 30-60 secs
High Intensity Interval Cardio:
Use a treadmill and perform intervals for 6 rounds of 30 secs sprint, 60 secs walk
Sunday: Workout B
The Barbell Deadlift, 5 sets of 5 reps
Chin-Ups, 3 sets of 8 reps
Standing Barbell Shoulder Press, 3 sets of 8 reps
Standing Barbell Bicep Curl, 3 sets of 6 reps
Standing Calf Raise, 3 sets of 10 reps
High Intensity Interval Cardio:
Use a stationary bike and perform intervals for 6 rounds of 60 secs fast, 90 secs easy
*The Mid Week Bodyweight Booster Workout
Yeah I know this is supposed to be a TWO DAY a week workout plan. You CAN make progress on this plan if you only have 2 hours a week to dedicate to some serious lifting.
BUT, if you can find another 15 minutes sometime during the week, do this Mid Week Metabolism Booster Workout with just your own bodyweight to boost that metabolism and get the blood flowing to your recovering muscles that you trashed on the weekend. I would recommend you do this short workout on Wednesday preferably to allow for maximim recovery from your weekend workouts. This bodyweight workout can be done anytime anywhere so it’s hard to find a reason to not squeeze in this little workout that can make a big difference in burning off that gut and buidling some strong lean muscle despite your busy schedule.
Prisoner Squats
T-Pushups
Lunges
Cross Body Mountain Climbers
Burpees
Do 10 reps of each exercise without rest. Then rest for 1 minute and repeat the circuit 3 times.
I would love to hear about YOUR weekend workouts!
Leave a comment below and tell me about your weekend workouts…
Southwestern Chicken Roll-Ups
After finishing 2 nightshifts and running on only 3 hours sleep, I was crazy enough to head to the gym for a workout on this warm summer day.
It was super hot and humid in my little dungeon of a gym this afternoon and it definitely felt like someone turned the gravity dial up as well.
When the empty bar feels heavy you know it’s going to be one of those days!
But I focused on one set at a time and got through workout B of my new Dad Fitness workout routine.
BB Squats
DB Lunges
Chinups
Chest Supported BB Rows
BB Curls
One Arm Cable Curls
Standing Calf Raise
2 sets each, 4-8 reps
If you are looking for a quick and easy healthy recipe and you “feel like chicken tonight” here is a great tasting meal I whipped up last night for dinner.
PREHEAT oven to 400°F. Place 2 of the chicken breasts in large freezer-weight resealable plastic bag. Pound chicken with the side of a heavy can, rolling pin or meat mallet until chicken is 1/4-inch thick. Remove chicken from bag; set aside. Repeat with remaining 2 chicken breasts. Place chicken, top-sides down, on large cutting board. Spread each breast with 2 Tbsp. of the cheese and 1 Tbsp. of the salsa. Starting at one of the short ends, tightly roll up each chicken breast.
EMPTY coating mixture into pie plate. Moisten chicken roll-ups with water; add to coating mix, turning over to evenly coat all sides. Place, seam-sides down, in foil-lined 8-inch square baking dish.
BAKE 30 to 35 min. or until chicken is cooked through (170°F), topping chicken with the remaining salsa and remaining cheese for the last 5 min. of the baking time.
I topped things off with an arugula salad with feta cheese, cranberries and almonds, and a little brown rice.
I am off for the weekend and I am going to sit back and relax with my family.
Hopefully Matea has room for Da-Da on her Dora Couch
PS. LAST CHANCE… if you want to jump onboard our
Father’s Day Launch Special and try out the zero-risk
Dad Fitness system to finally get fit this summer, you
only have a few hours. It all ends at midnight eastern time
tonight… Friday, June 26th.
Here is the link, go there and start getting fit
today… or regret it tomorrow:
http://www.DadFitness.com
It was a hot and sunny day here in Labrador today…27 degrees is as good as we get it here in Northern Canada!
So I took advantage of the nice weather and decided to ditch my scheduled hot and stinky gym workout today and left the house at 9am and took my baby daughter in her cool BOB stroller and headed for a 2 hour hike up our nearest ski hill trails.
Then when we got home I cooked up an omelet outside on the propane burner on my BBQ. Matea loved the fresh watermelon and cantelope I served up for her.
We spent the rest of the afternoon playing outside and I even got the chance to mow the lawn before my wife got home from work, thanks to a visit by my parents.
I was lucky that my father discovered an unexpected visitor in our backyard as I would have never seen this and would have probably mowed right over it!
A mother Crown Sparrow has a nest with her eggs right on our backyard lawn next to our basement window.
Momma Sparrow sitting on her eggs
Just the eggs
Looks like I am starting to pay for going shirtless in all the sun as I am turning a nice red lobster color right about now. Ouch!
My wife and I are planning on renting a movie when the little one goes to sleep.
But one movie/documentary I am really looking forward to seeing is Food Inc.
If you eat food, you must see this film!
Your family’s health depends on it…
Sean Barker
I hope you had a great Father’s Day weekend with your family.
My wife and baby daughter gave me a cool new pair of Adidas sandals and some cute Father’s Day cards and Matea even reached into her piggy bank to get a new shirt for HERSELF!
What can I say even at 1 year old, my girl has shopping in her DNA!
Well, it sounds like Matea is waking up from her nap… so I will leave you with the hottest new dance video sweeping the nation.
The Spaghetti Dance.
Have a great day guys!
PS. Don’t forget The Dad Fitness Father’s Day Giveaway is still on. Get your free workouts and meal plans before they are gone!
http://www.DadFitness.com
HAPPY FATHER’S DAY!
If you are heading out for a nice meal with your family this Father’s Day be sure to check out these 5 tips so you can be the fittest dad on the block this summer.
…because an extra 10lbs of belly bursting fat is a gift you definitely don’t want to have when Father’s Day rolls around next year.
1. Never go to a restaurant starving! You are setting yourself up for failure right from the start. Have a quick snack before you go if at all possible. A piece of fruit, some mixed nuts or a protein shake will help satisfy you without filling you up so you can enjoy your meal. If you are really stuck, just grab a bottle of water on the way and drink it before you arrive. This alone will help you avoid ordering the entire menu. If you are visiting a spot that you are familiar with and you are really hungry and in a rush, avoid looking at the menu all together and tell the waiter what you want as soon as they come to your table. This way you won’t cave in to all the gut busting choices on the menu while you try to ignore your growling stomach.
2. Once you arrive and sit down at your table, skip the bread and alcohol. There is a reason they serve you this before your meal. It’s because it has been proven in studies bread and alcohol stimulate your appetite. The biological reason behind this is your body needs food to absorb the alcohol so you don’t get alcohol poisoning. But if you’re anything like me you still enjoy an ice cold beer or a vintage wine so if you really want a drink, stick to one glass of wine or one light beer without the bread and have it in place of an appetizer.
3. When looking at the menu, remember that you don’t have to order something exactly as its shown. You are paying for the food, so don’t be afraid to ask for certain dishes with or without certain ingredients. Even if you do opt for the carb laden pasta ask for whole wheat pasta to sneak in a little extra fiber and avoid the blood sugar crash of refined flour. Always remember to ask how large the servings sizes are because most times the “single” portions these days are enough for two or more!
4. You don’t have to be a nutritionist to know you should stay away from the obvious food choices that are breaded, battered or deep fried. Trans-Fats are not the new villains in this summers new Transformers movie, they are deadly lab created forms of fats that is foreign to your bodies natural chemistry and wreck havoc on your heart and health. Also be wary of any dishes smothered and baked in creamy sauces. Just remember to ask how the dish is prepared.
5. Go for any lean protein source such as beef, chicken, pork or fish. Nothing beats lean cuts of muscle building meat seared over a hot flame. Pair it with any side dish like a green salad or fresh grilled veggies. Think protein and fats for your meal and avoid the processed carbs unless you are running a marathon the next day.
Take the time to relax and eat slow, have some good conversation with others and learn to enjoy the whole dining out experience instead of just focusing on filling your gut.
…and if it’s a special occasion like Father’s Day and you do want to treat yourself, go ahead and enjoy it and get back to your healthy habits the very next meal.
Because the stress from “food guilt” just might be worse than the food itself…
To celebrate Father’s Day, I am having a Dad Fitness Celebration by adding new limited-time bonuses to the Dad Fitness System, including cool new fat blasting and muscle building workouts, exclusive interviews and the highly anticipated Manly Meals Cookbook!
Get your copy of The Ultimate Fitness Plan For Busy Dads today before all the free bonuses are gone!