We spent all weekend going back and forth to the hospital as our 17 month old daughter Matea who has had a bad cough the last little while has come down with a lung infection and an infection in both ears!
I even have a touch of it myself but I am a big boy so I can handle it…
Thankfully she is now on a stronger antibiotic that is doing the trick as she is feeling better already.
So when family and life gets in the way, eating well don’t have to take a back seat if you have some tasty tricks up your sleeve.
Here is another nutrient dense meal that is great for dinner or refueling after your Dad Fitness workouts.
It’s also easy to prepare and tastes even better the next day when it soaks up all the flavors.
Trust me, you will be looking forward to the leftovers!
Multigrain Fusilli with Sausage
1 box of multigrain fusilli pasta
6tsp of olive oil
1 onion chopped
2 cloved of garlic
1 bell pepper chopped
6 sundried tomatoes chopped
4 Italian sausages diced
a sprinkle of salt, pepper, oregano, parsley and chili flakes
grated romano cheese
Boil pasta for 10 mins and drain
Heat oil in skillet and saute garlic and onions for 5 minutes
Add peppers, tomatoes and sausage and cook through
Add cooked pasta to mixture and stir
Top with Romano cheese
ENJOY!
Got any easy recipes to share? Leave a comment below…
I hope you and your family are staying well during this swine flu craziness.
We have been having some late nights with our little daughter Matea as she has come down with a runny nose and a tough cough which is keeping her up at night.
There is nothing worse than seeing your child sick and there is not much you can do but keep them comfortable…
If you are getting too comfortable with your workout routine, remember that there are ONLY 8 weeks left in this year!
With the Dad Fitness System, 8 weeks is plenty of time to get in shape for the holidays.
The key is to try to get better EVERY day with your workouts and your healthy eating.
Here are 5 Tips For Faster Fat Loss.
1. Break Records
Push for progress and not perfection and challenge yourself by pushing for one extra rep or a couple more pounds every week in your workouts. Use the smallest plates you have available, (usually 2.5lbs) to keep stimulating fat burning muscle.
2. Fun Food
Experiment with a different fruit or vegetable each week by eating the colors of the rainbow. Get your family together and try different recipes, some you will love, and maybe some you won’t. Keep food fun by trying new recipes with foods you haven’t tried before because no one gets fat by eating more fruit and veggies.
3. Faster Not Further
Increase the INTENSITY in your fat burning cardio intervals… not the duration. Don’t just record you weight workouts. Record your cardio intensity and try to beat it each week. If you sprinted at level 7 this week shoot for 7.1 next week.
4. Fail Proof Your Fridge
Make healthy eating “Fail Proof” by picking up only the groceries you need each week. If you have no junk in your house, chances are you won’t be eating junk. Then before you put your food away, chop up your veggies and place them into containers or ziplock bags to make meal preparation super quick and easy.
5. Step Away From the Scale
Don’t get obsessed with numbers by weighing or measuring yourself everyday. I recommend to step on the scale once a week first thing in the morning because it is normal for your bodyweight to fluctuate up to 5lbs during the day due to fluid and food intake.
These 5 tips might seem like little things, but they make a BIG difference!
Stay focused and cross off each day on your calendar and ask yourself before you go to bed each night.
“Did I do everything I needed to do today to get closer to my fitness goals?”
Let’s, hope you have a lot of yes’s!
Got any fat loss tips of your own? Feel free to post a comment below!
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.
1. High five (eat 5 times a day, 3 meals and 2 snacks)
2. Start big, end small. (Eat a big breakfast, medium lunch, small dinner)
3. Smart carbs. (Replace starchy side dishes like bread, rice and pasta with veggies.)
4. Drink up. (Drink water, tea or coffee and drop all calorie-containing beverages immediately)
5. Knuckle sandwich. (Control your portions by using the size of your hand for a guide)
And remember, you can’t exercise your way out of a bad diet. Small changes to your diet can make a BIG difference to your body.
Transform your body with the Dad Fitness 60 Transformation Challenge:
I am on vacation from work for a couple weeks so I thought it would be a great time to get some household projects completed.
…What I didn’t expect was to run into more problems!
Read on to find out what happened at our house and how I lost 8lbs without trying..(and no I didn’t saw off my arm if that’s what your thinking)
After repairing some boards in our patio deck and installing a new heater in our hallway, my dad and I tore down an old greenhouse in the backyard (that was falling down on it’s own anyway) so we can have more room in the yard for Matea to run around and play.
…7 trips to the town dump later, we had things cleaned up, raked and seeded.
Then the ice maker in our freezer gives out, and a couple days after that… our dryer stops working!
Both appliances are only a couple years old, so I guess the saying is true, “They REALLY Don’t Make Things Like They Used To”
We are still trying to get hold of a repairman…
The current project we are working on is installing a new shower kit downstairs in place of the old one which was all cracked up. Luckily we have another shower and tub upstairs so we don’t become the Smelly Barker’s during these renovations.
Anyway, lets hope the roof don’t fall down on me while I write this, even though it was redone 2 years ago.
…But maintaining a home is a lot like maintaining your health and fitness.
If you don’t take care of yourself and maintain a strong and fit body, you will eventually break down and need some major repairs; arthritis, obesity, heart disease, diabetes, stroke, and cancer, ring a bell?
So make sure you know your numbers and get at least a complete medical checkup once a year. I had mine last week and everything was “perfect” as the nurse said, EXCEPT
…I am 8lbs lighter than last year. (175lbs) Maybe my workouts for dads is working too good!
Eating REAL naturals foods 90% of the time, and doing SHORT high intensity workouts 3 times a week is all it takes for me to stay in great shape all year long.
I even had a dental cleaning and checkup the same day and at 31 years old kept my streak alive, still NO cavities or fillings!
So make sure YOU keep your body finely tuned by getting a regular checkup, eating right and exercising, or you just might end up with some major repairs that the doctor won’t be able to fix…
Your family is depending on you.
Get Started TODAY at ==>http://www.DadFitness.com
How are YOUR numbers? Is there something you would like to improve? Blood pressure, Cholesterol, Weight, Waist Size?
Let me know by leaving a comment below so I can help you get the numbers you want.
It’s been really quiet at my house the last few days as my wife and baby daughter left to visit relatives in Newfoundland on Thursday.
I would have made the trip with them, but unfortunately I couldn’t get time off work. We are planning on taking a vacation in September anyway to attend my wife’s sister’s wedding on the rock.
I must say I certainly miss the two ladies of the house as I really look forward to little Matea running to greet me at the door when I get home from work.
Today, was especially quiet as our area was hit with an unexpected 5 hour power outage from 9am-2pm!
With a couple days off from work and some extra time to myself I was looking forward to starting the day with an early morning workout then running some errands which I normally have little time to do when I am working or home with Matea.
But when the power went out, everything was put on hold.
Any outdoor activities were also out of the picture as it’s been pouring rain all day…
With no internet to distract me I took advantage of this time by using the couple hours of power my Macbook had left to work on some writing projects for Dad Fitness.
I even surprised myself as I got on a creative roll and completed 3 new health and fitness articles which you will be seeing very soon!
Then when my laptop when dead, I did some cleaning up around the house and even got to organizing my home office bookshelf which was being weighed down by all the books I continue to read. I try to read at least 3-4 books a month on health and fitness, self improvement, business and marketing.
When the lights came back on I was charged up to hit the gym for an intense full body workout.
Today’s workout was considered a “Light Push” workout that involved a little more isolation exercises that I usually do but it was fun and refreshing and my legs were like rubber after the first two exercises. Everything was 2 sets of 12 reps except calves.
A Leg Press
B1 Bulgarian Split Squat
B2 Dumbbell Floor Presses (keep elbows tucked to emphasize triceps)
C1 DB Fly’s
C2 Triceps “Concentration” Extensions (lie on a bench with a dumbbell held overhead with one arm and lower the forearm across your chest until the dumbbell touches. Use the other arm to support and/or assist the working arm)
D1. Dumbbell Lateral Raises
D2. Overhead Barbell Shrugs
E. Seated Calf Extensions, 3 sets of 10
To refuel after today’s workout I had a chocolate milk and a banana.
Then it was “Dinner for 1″ as I made my famous Dad Fitness Quick and Easy Chili for supper with lots of leftovers for healthy meals for the week.
Finished off the meal with a little 90% cocoa dark chocolate.
Looking forward to talking with my wife this evening as I hold down the fort here at home…
The Barker’s will be at full power on Thursday when the girls return!
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