Did you ever feel sad and excited at the same time?

That’s how I feel today…

I am sad because my wife’s parents (Matea’s nanny and poppy) finally headed out and moved away this weekend.

…Now all the babysitting pressure is on MY parents … hear that Dad? (My Dad reads the blog as well)

But I am excited because The Dad Fitness 60 Day Transformation Challenge officially starts TODAY!

If you still want to enter and lose your beer belly before Christmas you can get all the details here:

==>http://www.DadFitness.com/rules.html

So with the Dad Fitness 60 Day Transformation Challenge getting under way this week, here are 5 Body Transformation Diet Tips that you can start applying to your diet TODAY.

Leave a Comment

Would you like to know the one exercise that works every muscle in your body, can be done anywhere at anytime and requires no equipment?

Well, your old high school gym teacher might have been right after all…

The Burpee, despite it’s amusing name is probably the most efficient and effective bodyweight exercise you can do to build lean muscle and burn off that beer belly.

Not to be confused with the Burp which actually makes room for drinking more beer.

If you are not emotionally scarred from the heart searing burpee workouts that your gym teacher had you do in highschool you might remember how easy AND how hard this exercise is.

In a standing position, jump down and get on all fours before pushing your feet back behind you putting you in the top position of a pushup.

With your body braced in a straight line perform a regular pushup, then jump your feet back closer to your hands so you are in the “all fours” position once again.

With explosive force jump straight up from a squatting position as high as you can while reaching your arms straight overhead.

That’s ONE rep..yeah that’s right, one rep.

Congratulations! You just completed the world’s most efficient exercise.

By performing two of the most natural upper and lower body movements in an explosive manner, the pushup and the squat, you are building functional muscle that in-turn also burns fat.

You worked your chest,shoulders,arms,back and abs with the pushup. You then challenged your legs with the jump squat.

Repeat for the desired number of reps and wipe your self off the floor.

So now you have no more excuses for getting a big workout in little time…

Leave a Comment

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.

Leave a Comment

This Saturday marked a special day in our house.

Our baby daughter Matea turned the big #1 on Saturday and celebrated her 1st Birthday!

Days later…I am still cleaning up cake

Used Cars move I can’t believe a whole year has gone by since I became a dad.

Serving Sara trailer

I have to say it’s been the most challenging AND the most rewarding year of my life.

Looking back I don’t know how I survived on such little sleep!

But when you are suddenly responsible for another little life, you find a way to do what you have to do to be the best damn dad you can be.

Which also involves not forgetting to take care of myself…. I don’t want to be huffing and puffing and out of breath when I am running around the backyard playing with my daughter because I neglected to take time for myself and stay fit with just 3 short workouts a week.

Despite being a busy dad working full-time up to 60 hours a week and running a business on the side , with my Dad Fitness workouts the only weight I gained during the past year has been my 25lb beautiful baby daughter.

I am actually down a few pounds to about 175lbs and a little leaner, compared to this time last year. But I am feeling healthier and stronger than I have ever been thanks to paying extra attention to my warm ups, mobility and my flexibility during my workouts.

I keep things pretty simple with short intense workouts and eating REAL food most of the time.

I work hard in the gym but more importantly work hard at home being a dad, a husband and a man.

That weight on my shoulders is something that I never want to lose…

Happy Birthday Matea.

Enjoy the ride…I will be there every step of the way;-)

Sean Barker, CPT

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

Leave a Comment

It’s good to be home!

After sleeping at our in-laws most of the week because we have been renovating our bedroom, I am glad to be able to sleep in our own bed tonight.

and I must say…we did a good job. Thanks for all the help dad!

• buy New Jersey Drive

How not to use a hammer!

So this week was also a good time to take a week off from the gym as it has been another 8 week run with my workout routine.

By taking a week off from the gym every 8-10 weeks it not only gives me a mental and physical break from my intense workouts but it also frees up some time I can devote to other projects like this renovation for example.

You can time your rest week from your Dad Fitness workouts for other things that might come up as well like vacations, an unexpected injury, or just to spend some extra time with your family with the long summer days ahead.

That’s what I love about my Dad Fitness 3 day a week workout program, it gives me the flexibility to do all the other things I need to do as a busy dad without having to stress over trying to get in a workout every day.

So after my wife getting her “new” bedroom, she has to head out of town for the weekend on business.

…Oh the thanks us guys get!

This weekend will also be the last weekend I spend at home as a full time stay-at-home dad with my baby daughter as I will be returning to work on Monday after 4 months parental leave.

With my wife and I back to work we reluctantly will have to leave Matea with a babysitter for the first time on Tuesday. Luckily it is a friend of ours so we are hoping the transition will be OK.

It’s been a privilege to play such a hands on roll as a dad and I look forward to coming home from work and seeing her beautiful 3 teeth smile greeting me at the door…

Sean Barker, CPT

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

Leave a Comment