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It’s been really quiet at my house the last few days as my wife and baby daughter left to visit relatives in Newfoundland on Thursday.
I would have made the trip with them, but unfortunately I couldn’t get time off work. We are planning on taking a vacation in September anyway to attend my wife’s sister’s wedding on the rock.
I must say I certainly miss the two ladies of the house as I really look forward to little Matea running to greet me at the door when I get home from work.
Today, was especially quiet as our area was hit with an unexpected 5 hour power outage from 9am-2pm!
With a couple days off from work and some extra time to myself I was looking forward to starting the day with an early morning workout then running some errands which I normally have little time to do when I am working or home with Matea.
But when the power went out, everything was put on hold.
Any outdoor activities were also out of the picture as it’s been pouring rain all day…
With no internet to distract me I took advantage of this time by using the couple hours of power my Macbook had left to work on some writing projects for Dad Fitness.
I even surprised myself as I got on a creative roll and completed 3 new health and fitness articles which you will be seeing very soon!
Then when my laptop when dead, I did some cleaning up around the house and even got to organizing my home office bookshelf which was being weighed down by all the books I continue to read. I try to read at least 3-4 books a month on health and fitness, self improvement, business and marketing.
When the lights came back on I was charged up to hit the gym for an intense full body workout.
Today’s workout was considered a “Light Push” workout that involved a little more isolation exercises that I usually do but it was fun and refreshing and my legs were like rubber after the first two exercises. Everything was 2 sets of 12 reps except calves.
A Leg Press
B1 Bulgarian Split Squat
B2 Dumbbell Floor Presses (keep elbows tucked to emphasize triceps)
C1 DB Fly’s
C2 Triceps “Concentration” Extensions (lie on a bench with a dumbbell held overhead with one arm and lower the forearm across your chest until the dumbbell touches. Use the other arm to support and/or assist the working arm)
D1. Dumbbell Lateral Raises
D2. Overhead Barbell Shrugs
E. Seated Calf Extensions, 3 sets of 10
To refuel after today’s workout I had a chocolate milk and a banana.
Then it was “Dinner for 1″ as I made my famous Dad Fitness Quick and Easy Chili for supper with lots of leftovers for healthy meals for the week.
Finished off the meal with a little 90% cocoa dark chocolate.
Looking forward to talking with my wife this evening as I hold down the fort here at home…
The Barker’s will be at full power on Thursday when the girls return!
By “going with your gut” I don’t mean you should accept that beer belly hanging over your belt.
What I mean is that sometimes you have to go by how you feel if you want to stay motivated with your exercise program.
I have no workout scheduled for today so it’s my wife’s turn to hit the gym as I stay home with our baby daughter Matea for the afternoon.
It’s a cool rainy day here so I guess we will have to keep things inside. I hope Hokey Pokey Elmo can keep up!
I am looking forward to tonight though as it’s “date night” with my wife and Matea will spend the night with her nanny and poppy.
Not sure if we will go out or cook dinner at home…
Yesterday I went to the gym for a busy dad workout but when I got there I wasn’t really in the mood to do the workout I had planned.
I just wasn’t up for heavy deadlifts and I wanted to just do whatever I felt like doing for a change so I threw my training journal back in my gym bag and did whatever exercises I felt like doing.
This is something I rarely do so when I have days like this I know it’s time to change up my workout.
So here is what I came up with after my warmup.
Dumbbell Pushups off hexagon dumbbells supersetted with Inverted Barbell Rows.
3 sets each, 12-15 reps
V Bar Weighted Pulllups with a 10lb plate attached to a dip belt.
6 reps, 2 sets, with a 20 sec negative lowering for the last rep
Bulgarian Split Squats
8 reps each leg, 2 sets
Standing Dumbbell Curls/Hammer Curls
I supersetted a set of dumbbell curls with a set of hammer curls
2 sets each
Seated Calf Raises
2 sets of 10 reps
Ab Wheel Rollouts
2 sets of 10 reps
I really enjoyed this workout, I got a great pump, worked up a good sweat and it was mentally refreshing to just “wing it” at the gym for a change.
I have been doing the same Dad Fitness workout routine for the last 4 weeks so I will design a new workout program and start Sunday or Monday.
That’s why I am in the kitchen right now whipping up one of my famous Dad Fitness Pizzas for dinner this evening while my wife just took our baby daughter for a walk.
They wanted to put the famous saying: “You Can’t Out-Train A Bad Diet” to the ultimate test.
The video hammers home an invaluable nutrition lesson…
So one fitness expert jumps on the treadmill and cranks it up to the absolute maximum speed with a slight incline (without falling off) and starts sprinting.
While he’s busting his butt at 11.0 MPH, killing himself to lose fat, the other fitness expert is standing beside him consuming a box of pizza.
After about 3 minutes, the guy eating has consumed 800 calories (half a pizza) and the guy sprinting has burned 42 calories!
LOL!
Here is the video.
Moral of the story – you CAN NOT out train a bad diet.
Here’s What You Can Do….Stop following a diet period.
Try these cool new MEAL PLANS instead.
Compare any other diet book or diet method to simply following a designed-for-you meal plan that eliminates 100% of the guess work and you will come out on top 100% of the time – GUARANTEED.
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Because the best meal plan is based on BALANCE and VARIETY which is exactly catered to your physiological make up. You can’t get more personalized than that!
And the best part is, all you do is plug in a few basic measurements to determine which plan to follow and you begin your VERY NEXT MEAL today.
It’s critical that you put your meal plan into action TODAY – not tomorrow, not next week or next month.
I love these plans because they are SO EASY to implement your very next meal and continue until you have developed the habits necessary to see results so that you stay motivated and finally perfect your body and health.
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Everything is already DONE-FOR-YOU and designed-for-you.
Grab your PROVEN meal plans here:
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with your family.
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Take advantage of the HALF-PRICE sale that ends in 60-hours:
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