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!
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
For you fellow Canadians, you might recognize the humor in today’s post.
“Wok With Sean” instead of a cooking show called Wok With Yan, that used to come on CBC television here in Canada back in the 80′s.
It was a funny blend of Cantonese cuisine, recipes, feeding the audience, and dorky humor.
…and who could forget his trademark apron’s which contained a variety of Wok puns.
Some of my favorites were:
- Wok & Roll
- Danger, Men at Wok
- Wok the Heck
- Stuck between a Wok and a Hard Place
- Wokkey Night in Canada
- Raiders of the Lost Wok
I always loved watching cooking shows and that was probably the first one I ever watched.
Now you can join ME in the kitchen as I whip up a healthy version of the classic Fish and Chips.
If you want to get REAL results from your workouts then you have to starting eating REAL.
Nothing processed or out of a box or package.
If it don’t fly, swim, run around or is green your body don’t need it!
What’s not enjoyable about frying up some tasty fish outdoors on your grill in the spring sunshine while sipping on a cold beer? Watch the video to see for yourself.
..and yes you can even enjoy an occasional beer and still lose that “beer belly”!
As long as you are eating real food most of the time such as lean meats, fruit and veggies and doing your 3 intense workouts a week, YOU will see RESULTS.
I hope your hungry, because if you are not, you will be after watching this video!
Remember, You Are Wok You Eat…
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
It’s been a good week of training for me as one of my closest friends who used to be my training partner for years is back in town for a few months.
We haven’t worked out together in years so it is great to meet up at the gym 3 days a week for some short intense workouts.
Oh yeah, he also made a dramatic transformation using my workout and nutrition system.
Check it out==>
lost my beer belly and gained rock hard muscle!”…
“Coming from a “big boned” family I thought I was cursed with the fat gene. I am a guy who loves to eat, and on this lifestyle program I ate more than I ever had.
Within the first week after each workout it’s like I could actually feel my body burning fat. Over the years I tried all the traditional forms of exercise and spent hours in the gym, with minimal results. With this program I loved the freedom it gave me with just 3 workouts a week.
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Sean’s program was different, it’s short, simple, and it works! And it’s backed my science, so I know it had to work.
I completely transformed my body to the point my own mother barely recognized me. Wherever I went around town or to social events people would compliment me on how great I looked, and man did that feel good. For the first time in my life I could actually see my abs!
The best thing is I now have the knowledge to maintain this body for the rest of my life. This program is the only one I will ever need. Sean is the real-deal and practices what he preaches.”
Thanks Sean,
Toby Aylward,
Toronto, Ontario, Canada
But there is a BIG difference in my life and the way I train now compared to the way we used to workout, because now I am married and a proud and busy dad to our 10 month old daughter Matea.
We always were pretty intense with our workouts back in the day but they were more bodybuilding style workouts and we took more rest in between sets to chat about last nights hockey game or our plans for the weekend.
From our first workout on Monday he noticed that I now don’t waste anytime in the gym anymore as I only have an hour at the most to get to the gym, warmup, workout, stretch and be home to get back to my duties as Mr. Mom. Thankfully the gym is only 5 mins drive away.
With my Dad Fitness System I have fast and furious workouts that build lean muscle and keep my metabolism into overdrive burning fat even while I sleep.
We had a great training session today, here it what we did.
Max Effort Upper Body
Incline Bench Press, 1 max set, 3-5 reps
Flat DB Bench Press, 4 sets, 6-10 reps
One Arm DB Row, 4 sets, 10-15 reps
Cable Rope Upright Rows, 3 sets, 12-15 reps
Hanging Leg Raise, 3 sets, 10-12 reps
Now I am heading out and looking forward to date night with my wife as my mother has Matea for the night. Now that my 3 short workouts are finished for the week I can relax come the weekend and enjoy time with my family.
On tonight’s menu, the movie Benjamin Button and then I think I will treat myself to a couple slices of Pizza after eating healthy all week.
Love 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
Today I was planning on heading to the gym for one last workout before I take a week off from my workout routine.
But I seem to have caught a head cold the last few days and I am not really feeling 100%, sniff..sniff…cough..cough.. Seeing as my last workout was Thursday I won’t head back to the gym until this Thursday.
Every 8 weeks I try to take a recovery week off from my intense workouts but I have now gone over 10 weeks without a break and I guess I am starting to wear myself down.
I will still try and remain active during this week but won’t be doing my intense Dad Fitness weight training workouts.
I am not the only one in our house feeling under the weather as our 9 month old daughter has it as well. I feel bad for her as she keeps waking herself up during the night coughing. But at that age they recommend that you give them nothing, and let it take its course.
She’s tough like her dad but we have a humidifier going in her room during the night to help her congestion.
Shirt reads: “There is Snowone Like Dad”Despite us battling the sniffles we had our in-laws over for dinner last night and I made a delicious new recipe from the April issue of Men’s Health Magazine.
This turned out awesome as I even made the power side salad as well,
Arugula and Parmesan Salad
The only changes I made was I used Spring Mix instead of Arugula and garlic goat cheese instead of Gorgonzola as I could not find it at my local supermarket.
The whole meal was super easy to prepare and we all REALLY loved it. The pesto and garlic goat cheese gave it amazing flavor!
I upped the ingredients to make enough for 4 with a little leftovers.
Savory Seafood Penne
- 1 box of whole wheat penne pasta
- 2 bags of frozen cooked shrimp
- 1 small cub of garlic goat cheese crumbled
- 3 cups of baby spinach
- 2 tomatoes chopped
- 2 tsp walnuts chopped 3 tsp of ready made pesto
- Defrost shrimp under running water for 5 mins.
- Cook pasta according to directions.
- Transfer pasta to large bowl, add shrimp, cheese, spinach, tomato, walnuts and pesto.
- Stir well to combined ingredients.
Another healthy meal in minutes for you and your family that will fill you up without filling you out!
Bedazzled 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
Despite suffering from some pain in my right shoulder I still managed to get to the gym today.
With my wife working I dropped Matea off to my moms for an hour. She loves to have her visit and with my Dad Fitness workouts only being an hour, 3 times a week it isn’t a big hassle.
My right shoulder has been acting up the last few days. I haven’t had any shoulder pain in a long time. I don’t remember doing anything specific. I just think it soon maybe time for a week off from the gym.
I usually try to take a recovery week off from the gym every 8-10 weeks just to give my mind and body a little rest from a couple months of hard training.
You can still do some light bodyweight workouts and stay active during your week off from weight training, just stay away from intense workouts.
I also find this a great time to try some different activities during my would-be workout time or even catch up on some reading as well as plan my next phase of Dad Fitness Workouts.
Today I started a new set of workouts and plan on doing them for the next 3 weeks if my shoulder don’t get any worse.
Day 1 is Max Effort Upper Body
Day 2 is Max Effort Lower Body
Day 3 is High Rep Day Upper Body
Here was my workout for today. I was able to do these exercises without much discomfort.
Max Effort Upper Body
Barbell Floor Press, 1 max set of 3-5 reps
Decline DB Press, 4 sets of 6-10 reps
Chest Supported Barbell Row, 4 sets of 10-15 reps
Bent Over Lateral Raise, 3 sets of 12-15 reps
Cable Crunch, 3 sets of 8-12 reps
Here is a fitting article for today’s post.
Get Some R&R- Rest and Recovery
By Sean Barker,CPT
It happens to us all every now and then, even the most passionate of trainers. We reach a point in our workout when we lack motivation to train, eat right and we feel tired or come down with the flu.
These are usually the symptoms of over training or lack of recovery. But it is not always solely based on “over training”. It’s usually a combination of a lot of things. This is mostly based on the “Training Triangle”. Training, Nutrition, Recovery.
You’re probably training too much, too often. Not getting enough of the proper nutrients your bodies needs to recover from hard training. Then recovery is short changed by the lack of the first two. Also, doing the same routine for a long period of time will make you mentally stale as well as physically. Most experts agree that you should change your workout routines after every 4-8 weeks. Then you should also take an entire week off from hard training every 8-10 weeks.
When this happens it’s time for change. Usually this means taking some time off from the gym. You will need more than a couple days; usually a week or two is needed. This will give your mind and body time away from the gym to regroup. After a week or two away you will be anxious to get back into the gym and hit it hard for another couple months. But, before you do you should change up your workout program. Whether it’s exercises, or the days of the week, this will keep you mentally fresh to attack your training.
So when your body starts to tell you it wants a break from your weightlifting workout, listen to it!
It’s the only body you will ever get…
Someone likes her R&RSean 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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