I just finished making a ginger bread house with my daughter while my wife decorates the Christmas tree.

Last night I put up lights on the house Clark Griswold style!

But all the snow we had here in New Brunswick disappeared over night thanks to heavy rain. Hoping we get some back for the big day…

With all that’s going on this time of year I like to keep things simple with my workouts and after moving with just a couple weeks to get back to my workouts before the holidays I like to ditch the complicated program design and go with my “Simple Man’s Workout System”. Plus I am not running on all cylinders with this flu that’s slowing me down…so I will probably keep my training on cruise control until the New Year.

No specified rest periods, no fancy exercises, just plain old liftin’ designed in way that is easy to follow and requires only 3 hours a week.

Don’t underestimate the effectiveness as it’s all about QUALITY over quantity…

2-3 sets, 4-8 reps

Day 1, Chest, Shoulders, Triceps

Flat BB Bench Press
Incline DB Press
Standing BB Shoulder Press
Side DB Raise
Lying EZ Tricep Extensions
Cable Tricep Pushdowns

Day 2, Legs and Abs

BB Back Squats
DB Lunges
DB Romanian Deadlifts
Standing Calf Raise
Hanging Leg Raise

Day 3, Back and Biceps

Deadlifts
Chinups
One Arm DB Rows
BB Curls
DB Curls
DB Shrugs

Use this workout system as your “standby” workout when you just want a simple program that gives you complex results!

I started a new muscle building Dad Fitness workout routine yesterday.

Hiking up around a mountain in a couples inches of snow with my 32lb 16 month old daughter on my back!

Yep, that’s what us crazy Canadians do for a workout this time of year.

So try not to let the cooler days keep you from getting out and staying active with your family.

The seasons may change but your healthy habits should stay the same…

To keep you on track with your workouts I am giving you one of the famous Dad Fitness workouts straight from The Dad Fitness System

Enjoy!

Bodyweight Warm-up (this should take you no more than 5 minutes)

• Prisoner-Squat – 12 reps
• Arm Circles – 8 reps per side
• Pushups – 8 reps
• Walking Lunge – 8 reps per side

Dad Fitness Strength Workout

1) DB Step-Up (10-12 reps) 2 sets: Rest 90sec between each set
2A) Flat DB Bench Press (10-12 reps) 2 sets: no rest – go directly to:
2B) Standing Hammer Curl (10-12 reps) 2 sets: Rest 90sec between each set
3A) One Arm Elbow In DB Row (10-12 reps) 2 sets: no rest – go directly to:
3B) One Arm DB Shoulder Press (10-12 reps) 2 sets: 90sec between each set.
4) Lying Reverse Crunch (10-12 reps) 2 sets: 90sec between each set

Who needs bottled water?

Fat Burning Interval Cardio

Interval consisting of 14 minutes on stationary bike or regular bike,
Low intensity pedaling for 2 min, high intensity pedaling for 1 min until 12 min, then low intensity pedaling for remaining 2 min

Cooldown Stretches

Do you have a “crazy” workout? Let me know by posting a comment below!

When it comes to designing the best workout routines for men, don’t get Paralysis by Analysis by the 1,950,000 results looking back at you from Google.

..and please don’t try to follow some of the marathon bodybuilding workouts from the muscles mags on your local newsstand unless you want to break your body down instead of build it up.

No cookie cutter workout program works best for everybody, but most fitness experts would agree on what makes up a well balanced workout for busy dads with real life responsibilities.

So here are 6 Rules for a Perfect Workout to build real-man muscle, lose that beer belly, and say good-bye to those aches and pains once and for all.

Rule 1: Dynamic Warmup
Ex. (Bodyweight Squats, Pushups, Lunges)

Starting off the workout with a Dynamic warmup instead of stretching, increases body temperature and wakes up your nervous system by moving your body’s major muscles in a natural range of motion

Rule 2: Compound multi-joint exercise
Ex.(Squats, Deadlifts, Bench Press, Chinups)

Including a compound exercise first in your exercise routine works all major muscles by working in a lower rep range you build strength AND muscle right from the start.

Rule 3: Upper Body Antagonistic Superset
Ex. (BB or DB Chest Press & BB or DB Row)

Then by pairing opposing muscles groups in a superset fashion but in a slightly higher rep range you save time and keep your heart rate elevated to build muscle and burn fat faster.

Rule 4: Lower Body Single Leg Movement
Ex.(Lunges, Steps Ups, Single Leg Squats)

By including a single leg movement you help correct any lower body imbalances and work some inactive muscles like the glutes and lower back which build functional strength you can use in everyday life.

Rule 5: Abdominal Movement
Ex. (Planks, Mountain Climbers, Ab Wheel Rollout)

The best ab workouts involve the exercises that use your abs the way they are meant to function by stabilizing your spine and preventing rotation will give you rock hard abs that do more than look good on the beach.

Rule 6: Cooldown: Static Stretching
Ex. (Wall Chest Stretch, Wall Back Stretch, Lying Leg Stretch)

Ending your workout with static stretching relaxes your mind as well as your muscles by decreasing your heart rate and increasing flexibility.

Sample Workout:

Warmup

Bodyweight Squats, 10 reps
Pushups, 10 reps
Lunges, 5 reps each

Strength Training

1.   Barbell Squats, 3 sets of 4-6 reps,2 min rest
2A. Flat DB Bench Press, 3 sets of 6-8 reps,  no rest go directly to
2B. Bent Over DB Row, 3 sets of 6-8 reps, 60 secs rest
3.   DB Step Ups, 2 sets of 10-12 reps, 60 secs rest
4.   Abdominal Planks, 2 sets, hold for 60 secs

Cooldown

Wall Chest Stretch
Wall Back Stretch
Standing Bent Leg Quad Stretch
Lying Knee To Hip Stretch

Use these 6 Rules For a Perfect Workout to construct your own workout routine that will give you faster results with only 3 workouts a week.

I am finally back to my regular workouts after battling the flu.

Still easing back into training after a week off.

Today’s workout went pretty well, here’s what I did.

Dynamic Warmup

Flat BB Bench Press

Flat DB Bench Press

Weighted Dips

Lying Tricep Extensions

DB External Rotations

Stretching Cooldown

3 sets each, 5-10 reps

My stinky old gym was very warm and humid today so I am glad I was done in 40 mins flat.

Came home and had a great lunch of homemade chili that was leftover from dinner last night.

Here’s how I make my chili.

With Father’s Day just around the corner I have a HUGE Dad Fitness Celebration going on starting on Friday at noon with 10 FREE bonuses available to busy dads who get their copy of the NEW Dad Fitness System during this time.

I also held a little contest asking my newsletter subscribers to tell me “why it is important to be in shape as a busy dad”

Well, I received lots of responses via email but I was hoping for more comments on the blog. Guys don’t be shy!

The winner will receive the entire NEW Dad Fitness System for free!

…and the winner is…Scott Vaughn

Here was Scott’s response:

It is important that I get in shape as a dad because my son’s definition of “what a man is” will come from his observation of me. If I am weak, easily winded and soft, he’ll have nothing to aspire to as a man. A boy who doesn’t value his masculinity is a confused & directionless soul. I want my son to know that being a man is a great & awesome thing.

Congrats Scott for stepping up to the plate and sharing your thoughts!

Shoot me an email at info@dadfitness.com and I will hook you up with the entire new Dad Fitness System on me;-)

Garlic Stuffed Steak.

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This is a great alternative if you are tired of  just throwing a slab of meat on the grill.

Check out the recipe below.

As for my workout today, this is what went down.

Decline BB Bench Press

Decline DB Bench Press

Flat DB Flys

Reverse Cable Pushdows

DB External Rotations

3 sets each, 5-10 reps

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If you want to get REAL results from your workouts then you have to starting eating REAL.

Try to stay away from foods that are processed or out of a box or package. When you are shopping for groceries just imagine your grandmother is there with you and if it’s a food that she would recognize you can throw it in the cart.

It’s all about PROGRESS not PERFECTION. As long as you are eating real food 90% the time such as lean meats, beans, nuts, fruits and veggies and doing your intense Dad Fitness workouts, YOU will see RESULTS.

Alright, I hope you`re hungry, because if you are not, you will be after trying this recipe!

Grilled Garlic-Stuffed Steaks

2 boneless top loin steaks, cut 2 inches thick (about 1 pound each)
1 Tbsp olive oil
1/4 c garlic, chopped very fine 1/2 c green onions, thinly sliced
1/4 tsp salt
1/4 tsp pepper

In a small nonstick skillet, heat oil over medium low heat until hot. Add garlic. Cook and stir 4-5 minutes or until tender, but not browned.  Add onions. Continue cooking and stirring 4-5 minutes or until onions are tender. Add the salt and pepper and let cool completely.

Meanwhile, with a sharp knife, cut a pocket in each steak by cutting horizontally along one long side to within 1/2-inch of each of the other 3 sides. Spread half of garlic mixture inside each steak pocket. Secure openings with wooden toothpicks.

Grill steaks, covered, over medium heat for 6-8 minutes for medium rare to medium doneness, turning occasionally. Remove wooden toothpicks.  Carve steaks crosswise into 1/2-inch thick slices.

It felt good to get the body moving again so I trained on Sunday morning as well.

This Dad Fitness workout program is focused mostly on building muscle and involves 4 different workouts a week instead of 3.

But I will still only workout 3 days a week and resume the 4th day the next week.

Each week I will change the first exercise to something similar, regular squats to front squats for example.

After 4 weeks I will rotate back to the exercise from week 1.

Day 1, 3 sets, 5-10 reps

Barbell Squats
Split Squats

Metro dvdrip

Stability Ball Leg Curl
Front Planks

Day 2, 3 sets, 5-12 reps

BB Bench Press
DB Bench Press
Dip
Ez Bar Tricep Ext.
DB External Rotation

Day 3, 3 sets, 5-10 reps

BB Deadlift
Good Morning
Back Ext.
Side Plank

Day 4, 3 sets, 5-12 reps

BB Push Press
V Bar Chinups
Upright Rows
Incline Hammer Curl
Side Lying DB Raise

To refuel after my weekend workouts I took advantage of a beautiful sunny day and made Beer Can Chickens on the BBQ.

1 or 2 Fresh roasting chickens
1 tsp of olive oil
Seasonings and spices of your choice,
I like sea salt, freshly ground pepper, garlic powder, oregano, paprika and parsley
1 can of beer for each chicken

Preheat gas grill to 350 degrees. Remove giblets from chicken cavity. Rinse chicken inside and out and pat dry. Rub surface of chicken with oil. Rub cavity with 1 tablespoon seasoning. Sprinkle remaining seasoning evenly over surface of chicken.

Drink half a can of the beer . Hold chicken upright (legs pointing down) and insert opened beer can into cavity. Stand chicken in upright position in center of grill. Position legs to best support chicken; (similar to a tripod). Close lid

Grill chicken over INDIRECT heat for one hour and 15 minutes, leave lid closed to keep heat in

When done, let chicken cool for 10-15 minutes and remove can from chicken before serving.

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For sweet potatoes fries, clean and wash potatoes.

Slice up in the shape of fries and toss in bowl with olive oil and spices such as salt, pepper, chili powder, garlic powder and parsley

Place on baking sheet and place in preheated oven at 425F for 30 minutes.

Another weekend of food and fitness livin’ the Dad Fitness Lifestyle…

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

Forrest Gump dvd As for me, I had a great workout this afternoon. I got to the gym at 11am instead of my usual 12pm this morning as my wife came home for lunch early so she let me out early, lol

Thanks to my properly designed Dad Fitness workouts I can get to the gym, warm up, workout, stretch and drive home, all within an hour to be back home to resume my daily duties as a stay at home dad with my baby daughter so my wife can head back to work.

…and I only need to do this workout 3 times a week so I don’t have to worry about fitting in a workout everyday!

Here is Day 1 of the new workout routine I started today that I will do for the next 3 weeks.

Day 1-Max Effort Upper Body

Weighted Dips, 1 max set of 3-5 reps
Flat DB Bench Press, 4 sets of 6-10 reps
Bent Over BB Row, 4 sets of 10-15 reps
Bent Over Cable Raise, 3 sets of 10-12
BB Side Bends, 3 sets of 8-12 reps

I have been feeling really good lately with my workouts and I am thankful that I have found the proper balance between family, fitness and fun by following the Dad Fitness Lifestyle.

If YOU find yourself feeling stressed about your health, wealth and happiness during these tough economic times you need to watch this video!

There is nothing like a little perspective to show you that if you take a minute to just look around, EVERYTHING IS AMAZING…

Let me know what you do to keep things in perspective by posting a comment below.

I would love to hear your opinion!

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

• The 13th Warrior

Despite the trials and tribulations of daily life with our 9 month old daughter, I must admit I enjoy it more than I did working at my regular job, which I am currently laid off from.

Watching her crawl for the first time, saying “Dadda” and seeing her grow up right before my eyes is such a daily treat.

It is nice when my wife finally gets home from work though as I could use a little break by then. “Momma” even made us her tasty turkey burgers last night for dinner.

Whip these up as a healthy alternative to regular burgers and your kids will love them!

Tasty Turkey Burgers

1 pack of lean ground turkey
1 tsp of savory spice (I think this is a Newfoundland spice)
whole wheat bread crumbs
1 omega 3 egg
sea salt and black pepper

mix it all in a bowl to make 4 burgers, add to heated pan coated in grapeseed oil until cooked through.

(cooking them in grapeseed oil is good as its a healthy oil good for frying and it smells like fried chicken when you cook with it!)

place on toasted whole wheat buns topped with baby spinach, tomatoes, sauteed onions, whole grain Dijon mustard and salsa

For dessert a little treat of dark chocolate packed full of antioxidants. Yes this chocolate is actually good for you! Try to get the stuff that is at least 70-80% cacoa, which gives you the health benefits.

Don’t confuse this with milk chocolate! That is pure junk.

I also had a great workout today at the gym as I trained chest, back and abs.

Flat Bench Press
Flat DB Bench Press
Bent over DB Rows
Rope Face Pulls (for upper back)
Barbell Twists

Looking forward to a nice weekend with the family as my wife is off for the weekend.

Might hit the gym tomorrow or Sunday, see what happens.

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

Thanks to my wife, I got to workout at the gym today.

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She came home from work for lunch and watched Matea while I was at the gym. She even cooked me a tasty postworkout meal of an omelette and potatoes, shes awesome! ( I just booked an Aqua massage for her for Valentines Day)

The rest of the day I am playing Mr.Mom and staying home with Matea.

I had an awesome Dad Fitness workout, one of the best in a long time!

Here is the rundown:

Flat BB Bench Press,1 max set of 3-5 reps

Flat DB Bench Press, 4 sets of 6-8 reps

Bent Over DB Row, 4 sets of 10-12 reps

Rope Face Pulls, 3 sets of 15 reps

BB Russian Twist, 3 sets of 8 reps

For times that you can’t make it to the gym here is

How To Build A Home Gym
by Sean Barker,CPT

You don’t need to buy an expensive gym membership so you can use all those complicated machines to get in shape. People were building muscle and burning fat long before any of those strange looking machines were invented.

Also a treadmill or stationary bike would be a bonus for cardio exercise but not necessary as you can still do cardio exercise with your body weight, some light dumbbells or outdoors.

As long as you have enough space to fully extend your body vertically and horizontally you can setup a small home gym. You can get a set of adjustable dumbbells up to 40lbs which would be enough for most people at your local Walmart or sporting goods store for around $40. Stability balls are also inexpensive at around $20 as well as a mat for $10. An adjustable exercise bench will run over hundred bucks but most sporting goods store have previous used ones for half price. So for convenient exercise on a budget you can setup your own home gym for under $100 bucks and if your are really determined but tight for cash, you can get a great workout with just your body weight.

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Here is a great body weight workout that can be done anywhere at anytime. Plus it won’t cost you a penny! Do tens reps each with no rest, then repeat the circuit 3 times.

Bodyweight Squats

Pushups

Forward Lunges

Abdominal Planks (hold for 30-60 sec).

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