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Dad Fitness Recipe of the Week: <br>Grilled Garlic Stuffed Steak
Yesterday evening we had both our parents over for dinner as I served up Garlic Stuffed Steak.
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
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.
Saturday I started back to the gym with my new workout routine after taking a week off to give my body a break…from the gym anyway…as I was hard at work renovating our bedroom.
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
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.
Pet Sematary hd 
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
Make sure you watch this video below. It really has a powerful message!
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
Well, I made it through my first week as a stay-at-home dad!
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.
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.
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
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