2 chicken breasts
grapeseed oil to coat both pans
6 caribou sausages, cut up in pieces ( or you can use turkey sausage)
1 large onion, sliced
2 cloves garlic, minced
a dash of oregano, sea salt and black pepper
half a box reduced-sodium organic chicken broth
1/2 c. water
1 can of crushed tomatoes
1 orange bell peppers, cut into very thin bite-size strips
1 c. frozen corn
1 potato cubed
1 bag of instant brown rice

In a large skillet brown chicken pieces, in other pan brown sausage.

In a 5 quart crock pot place chicken pieces, sausage, and onion. Sprinkle with spices Pour broth and water over all. Add the tomatoes, sweet peppers, corn and potatoe

Cover; cook on low-heat setting for 7 to 8 hours or on high-heat setting for 3 1/2 to 4 hours. , Serve over the hot rice.

Makes 6 servings*

Another great meal made at home that can keep you and your family full while living a fit and healthy 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

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I had a busy day of exercise and activity today.

I went to the gym this afternoon and had a good workout of:

The Midnight Meat Train full movie

Seated One Arm Cable Rows
Standing One Arm DB Shoulder Press
Bulgarian Split Squat
Standing One Arm Tricep Extensions

10 reps each and 4 sets to reach a goals of 40 reps for each exercise. Took 75 secs rest in between sets.

If that wasn’t enough after I got home the whole family went for a winter walk with baby daughter Matea in her winterized BOB Stroller.

Then we were all so hungry we headed to the in-laws for dinner consisting of pork roast, bbq chicken breasts, garden salad and some Mexican rice. I finished it off with a banana muffin for dessert and a hot cup of green tea.

When you keep active all year round you can eat good wholesome foods without the guilt!

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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If your training hard in the gym and looking to build muscle, lose body fat, or all of the above; you realize how important it is to feed your body the right healthy food at the right times.

Then people say, “I don’t have time to eat and cook 4-6 times a day!” Well, with the right amount of planning, you won’t have to.

Aim for 3 regular meals plus 2-3 snacks.

For your protein needs have your freezer well stocked with chicken breasts, lean cuts of beef, pork, and fish. Have lots of skim milk, and lean deli cuts of turkey, chicken, and roast beef in your refrigerator for additional protein. Combine this with a protein shake or meal replacement smoothie, and your protein needs should get met.

As for sources of carbohydrates. Keep your kitchen well stocked with oatmeal, whole wheat breads, (100% multigrain if possible), brown rice and sweet potatoes, as well as fruit for snacking or that post workout insulin spike to top of your energy supplies. Don’t forget to have lots of fresh and frozen veggies on hand for most of your daily carb intake.

With a well-stocked kitchen, even if you’re rushed, you can make a quick and tasty meal in no time. Try different recipe combination’s by taking one of the above protein sources, frying it up in a skillet or on a grill, throwing in some frozen stir-fry vegetables (they come in many flavors), and add a complex carb source on the side.

Make large amounts so you have leftovers and have healthy meals that you can take to work or when you are rushed for a quick bite.

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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Today I am coming to you from what some people call the big “TO”!

That’s Toronto by the way…the biggest city in Canada.

I am staying smack in the middle of downtown in the Hilton Hotel with a cool view overlooking city hall with the big Christmas tree and all the Christmas lights .

I wish my wife and daughter were here to share this with me but she is having a fun trip visiting her sister in New Brunswick. I will connecting with them on the trip home on Wednesday in Quebec City. Can’t wait to see them!

Yesterday I had an awesome day attending Day 1 of business meetings with all the top guys in the fitness industry like

Craig Ballantyne of Men’s Health & Tuburlence Training

Brad Pilon of Eat Stop Eat

Vince Delmonte of Your Six Pack Quest

Along with 6 other fitness professionals we all headed out to a nice dinner at Red’s Steakhouse. I would highly recommend it if you are ever in Toronto.

…and NO we didn’t all eat salads and chicken breasts!

We had a couple beers, appetizers, AWESOME steak and even a little dessert.

The SECRET to fat loss and getting the body you want while enjoying the foods you like to eat is this:

Do short intense workouts just 3 times a week, eat real healthy natural foods most of the time and when you feel like treating yourself go ahead and enjoy it!

…BUT the key is to get back to your healthy foods and Dad Fitness workouts the very next day.

For those of you who didn’t get to read this article in last month’s newsletter check it out in the second installment of my Dad Fitness monthly column on TheFatherLife.com

Click Here==>3 Simple Steps To Awesome Abs

Gotta go get started on Day 2 of our meetings!

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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No Dad Fitness workout for me today. I will be hitting Back & Biceps tomorrow morning at the gym.

You got questions? Well I got answers!

Here are The Top 8 Fat Loss questions I get asked by busy dads.

1. What is the biggest mistake men make when trying to get 6 pack abs?

Not following a set plan. “If you fail to plan, you plan to fail!”

If getting 6 packs abs is a goal, then do what needs to be done to reach that goal.

This involves following a plan of consistent workouts that rev up your metabolism and burn calories and following a structured meal plan 90% of each week. You don’t have to be perfect, but 90% will get you results and allow you a little wiggle room. For example, 6 meals a day for 7 days is 42 meals. To make sure your getting 90% compliance, this allows you to mess up 4 of these 42 meal or snacks during the week.

Keep track of each workout and each meal. If your not keeping track of these things you are just spinning your wheels.

Would you just go out and spend money everyday and not look at your bank account?

2. Do I have to give up alcohol to get rid of that “beer gut”?

Just remember that it all boils down to calories in vs calories out. Booze is just extra empty calories. If your gut is truly a “beer” gut then staying away from beer will eliminate all those excess calories. Just 6 beers add up to a whopping 900 calories! That’s almost half of your total daily calories requirements.

Plus drinking also stimulates your appetite and lowers your inhibitions so you are more likely to chow down on those chicken wings or pizza after a couple beers.

That’s why the first thing they ask you at a restaurant is “do you want a drink?” because people will eat more when they drink.

If maximum fat loss is goal just cut out alcohol for the short term until you reach your goal. If you can’t do that, you have another problem that you should deal with first.

3. What are your top 10 foods to lose fat fast?

1. Fish
2. Chicken Breasts
3. Lean Beef
4. Eggs
5. Spinach
6. Bell Peppers
7. Broccoli
8. Oatmeal
9. Mixed Nuts
10. Fruit

4. Do you need to do cardio to burn body fat? If so, what kind of cardio is the most effective?

You don’t have to do cardio in the traditional form of what most people think to burn fat. People were burning fat long before treadmills and stationary bikes.

You just need to do high intensity exercise that revs up your metabolism each and every workout. Basically if it’s hard, it burns lots of calories! This is the most efficient way to burn calories as bodyfat. You could run, sprint, swim, lift weights, do supersets with weights. Keeping track and shortening your rest periods between exercises is an awesome away to burn calories and increase your conditioning.

Remember you don’t really burn much fat when you are actually exercising, except for a small amount of fatty acids that are in your bloodstream.

It’s the calories your body burns during the other 23 hours of the day that count. With exercise and a clean diet you will put your body in a caloric deficit which is still the ONLY proven way to melt off that unwanted fat.

5. Is it necessary to do endless crunches to build your abs?

Absolutely not!

Would you do 100 reps of bicep curls do develop your arms?

No, you would you use a weight that is challenging.

Performing compound free weight exercises like squats and deadlifts will work your abs better than lying on your back doing endless crunches.

For direct ab exercises, stability exercises like planks and side planks are great to increase core strength. To increase the difficulty perform these on a stability ball or remove one of your bodies pillars ( one leg or arm off the ground).

To develop those 6 pack muscles also do weighted exercises like the cable rope crunch, (I know its called a crunch…) and seated bench leg lifts with a dumbbell between your feet. Keep the reps between 8-10.

6. What is the best exercise to lose belly fat?

The best exercise to lose belly fat is…

The one you are going to do to consistently and intensely!

No matter how good the exercise is at burning calories or building muscle, if you don’t do it you won’t achieve the benefits.

But to answer the question, any movement that involves the most muscles and gives you “the best bang for your fat burning buck”

If I had to choose I would probably choose the barbell deadlift, as it pretty much uses every muscle in your body to perform correctly. You can do it with heavy weights for lows reps to build muscle which in turn burns fat or you can do it with a lighter weight and do higher reps which will challenge your cardiovascular system.

7. Can busy dads lose those unwanted pounds in just 3 hours a week?

Providing the workouts are structured to provide maximum afterburn to burn calories and a structured diet is followed that is less than their caloric maintenance level, then yes it is possible.

My Dad Fitness workouts provide these two key components in only 3 hours a week because of the combination of high intensity weight training and supersets and high intensity cardio interval training.

30 minutes of resistance exercise followed by 16 minutes of intervals gives you maximum muscle building and fat loss in only 3 hours a week.

Combined with a healthy diet of 3 meals and 2 snacks a day, busy dads are losing those unwanted pounds in the shortest amount of time so they can get on with their life and spend time with their family.

8. What is the SECRET about getting six pack abs?

I am sure you heard the famous quote “Knowledge Is Power” right?

Well, guess what, I believe that’s a bunch of crap!

If that were true most people walking around these days would be in
awesome shape with lean hard 6 pack abs.

But we all know that’s not the case.

Even though most people already know you have to eat healthy and
exercise to get in shape.

So they have the KNOWLEDGE, but do they have the POWER?

Only if they take ACTION

That’s because “Applied Knowledge Is Power!”, see the difference?

So if that is the secret, I am letting it out know. Take action.

You have the knowledge.

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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