Today was workout day for me, and I really look forward to my 3 Dad Fitness workouts a week.
My wife comes home for lunch on Tuesdays and Thursday so I can get out of the house for a break and head to my local gym for an hour. I also get a workout in on the weekends.
I must admit I absolutely love working out! I always have and especially now I found it to be a great stress reliever and a nice break in the middle of my long days as a stay at home dad.
I had a really great workout today as it was my Upper Body High Rep day in my current workout routine.
The Blast Straps are an awesome way to challenge your entire body no matter what exercises you are doing. You can use them for pushups, inverted rows, triceps, biceps, abs or pretty much any bodyweight exercise can be replicated with the blast straps.
I gotta tell you after using these for the first time awhile back doing pushups my abs were sore for 3 days afterward!
Blast Strap Pushups, 3 sets of 12 reps, 60 sec rest
Lying Dumbbell Tricep Extensions, 4 sets of 5-10 reps
Pull-Ups, 4 sets of 8-12 reps
Preacher Curls, 3 sets of 8-10 reps
Ab Circuit, Cross body mountain climbers and Planks, 2 rounds
Then it was back home for a post workout meal of my wife’s tasty homemade chicken soup. Go here for the recipe ==>Mmmm Soup
For dinner today I took a recipe out of my favorite cookbook. Gourmet Nutrition
Sirloin Burgers
I took a couple pics to give you the recipe and a glimpse into this awesome healthy cookbook.
My version with a spinach saladIf you want to build the body you never thought you could have, start eating the meals you never thought you could eat! Get over 120 recipes and a no-nonsense nutrition plan that will show you how to make it all work.
Sean Barker, CPT
PS -You can get the NEW “yet-to-be-released” Dad Fitness Maximum Muscle Home workouts for FREE when you download the Dad Fitness Lifestyle System
==>Click here to get your short home workouts
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
TGIF! I am excited that it’s Friday today as I am off from work until Monday.
I am writing this today from my parents house while enjoying a hot bowl of homemade moose stew for my post-workout meal! Mmmmm. Immediately after my workout I had my 500ml of chocolate milk and a banana. Just as effective as any of those overprices buckets of junk at your local supplement shop.
Today is also a Mr. Mom day for me as my wife is gone to the office for the day as she is only working one day a week right now while still on maternity leave.
I started the day early at 4:40am this morning as baby Matea woke up crying as I think she must of had a bad dream, poor little girl. Daddy gave her nice warm bottle and she went back to sleep.
The Lion King II: Simba's Pride divx
I managed to drift off for a couple more hours and then we both had breakfast and I got ready to head to the gym. So I dropped Matea off at my parents as they always love her to visit, while I was at the gym. Which is only across the street from where they live, nicceeee!
For you busy dads, there is ALWAYS a way to get your workouts in while balancing work, family and friends. You just have to make exercise a priority!
Todays workout was a high rep day in the 20 rep range. I find this to be a great change of pace as somedays I don’t feel up to training real heavy. The program I am doing now I do 4-6 reps one day, 10-12 another day, and 20-22 reps for the 3rd workout.
I am focusing on TOTAL reps, this workout calls for 25 totals reps. However many sets it takes to reach that is what I do with 60 seconds rest periods.
This was today’s Dad Fitness Workout:
High Pulls, 20 reps, 5 reps
Incline DB Press, 20 reps, 5 reps
Front Squats, 20 reps, 5 reps
Hammer Curls, 20 reps, 5 reps
Night of the Living Dead 3D dvd
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
TGIM.
Yes, Thank-God its Monday!
After working three 12 hour shifts this weekend I am glad to be off for a couple days.
So this morning I got up eager and ready to head back to the gym to start the New Year off right.
After getting up bright and early at 5am and doing 2 hours of work in my home office, I headed out to the gym at 8am.
As I approached the rec centre where I workout I noticed there were no vehicles in the parking lot???
Uh-oh, this didn’t look good.
As I approached the main door I seen the notice stating that due to cutbacks, they won’t be opening until 12pm! Nooooooooooo!
Over the years I always preferred to workout in the mornings as it makes me feel good for the rest of the day and by doing it first I don’t have any chance to skip it when things come up.
So I wiped the frozen tears from face, drove home and did a fast and furious Dad Fitness Home Workout.
Check out the video below of the Dad Fitness Fast and Furious Home Workout.
With this workout you will lose fat faster than I am losing my hair!
I was soaked by the end and finished in less than 30 minutes!
I kept the day going strong with a healthy post-workout meal of 3 omega-3 egg omelet, 2 slices of 100% mulitgrain toast with natural peanut butter and a clementine.
Even if you like going to the gym like I do, make sure to have a back-up plan.
Get your fitness back-up plan here
==>The Dad Fitness System
It’s going to be a good-year!
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
Remember that song from grade school?…ok maybe it’s just me!
…Anyway, my wife and I spent the evening home last night and had our own little pizza party.
I like to treat myself to a reward meal on the weekends and pizza is by far my favorite food! Always was, always will be.
But I would rather have a healthy homemade pizza any day than a greasy slab of pizza from a fast food chain. Any one who has tried my healthy homemade pizzas rave about them!
Here is a quick rundown of how I make it. Please remember this is still slightly higher in calories but made with healthy natural ingredients, so keep the portions under control and stop at 2 slices or have as a post workout meal.
Pizza is great for sharing so take advantage and serve to the whole family. Your kids will love it!
Dad Fitness Pizza
2 cups of whole wheat flour
1 cup of warm water
1 pk quick rise yeast
1 tsp olive oil
1 tsp natural honey
half tsp salt
Mix and let rise for at least 20 min.
Here is the toppings I like.
cooked extra lean ground beef or grilled chicken instead of pepperoni
red onions
mushrooms
bell peppers, green, yellow, red
hot pepper rings
sun dried tomatoes
sliced tomato
black olives
low fat cheese
fresh oregano
Bake for 25 mins at 425 deg.
Enjoy!
So this morning at the gym I was ready to train hard as my body was pumped from the pizza. I always found pizza eaten the night before a morning workout gave me such an awesome pump in the gym, must be all the carbs.
It was a great day as I was doing Workout D in Craig Ballantynes Turbulence Training For Meatheads Workout.
One Arm DB Presses and Pull Ups went great then it was the intense arm supersets which gave me a crazy pump in my arms!
It was a good day in the gym and I was finished in under an hour so I have the rest of the day to spend with my family.
Download short muscle building workouts here ==>Workouts
“Seans’ done a great job of putting together a practical, time-efficient and above all, EFFECTIVE training program/lifestyle program for the busy dad. If you’re a time-strapped dad looking to get back in shape but don’t know where to start, you can’t go wrong with The Dad Fitness System. The information in this book will definitely get you out of those “fat dad” sweat pants!”
Nick Nilsson, CPT
http://www.fitstep.com
PS. Bigger, Stronger, Faster was an awesome movie/documentary. I highly recommend it as it shows you a lot of the truth behind the not so truthful health and fitness industry!
To get REAL effective workouts designed by a REAL busy dad who finds the time to stay fit get your copy of Dad Fitness today.
You have nothing to lose with my 100% Money Back Guarantee.
==>Dad Fitness
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
I am writing this post today from my new Apple Macbook Pro.
Last year I finally made the switch to an iMac and yes I will never go back!
No more messing around with freeze ups, spyware and viruses! After years of using and having many PCs I have converted to Macs and today I got a new Macbook Pro so Dad Fitness can now be run anywhere at anytime.
Just transferred over all my files from my iMac using their easy to use Migration Assistant software.
Ok, enough computer talk.
This morning at the gym I started Week 3 of Craig Ballantynes TT For Meatheads workout.
I increased the weights on squats and shrugs and had a hard and heavy workout.
Must of had lots of stored energy from the turkey dinner yesterday!
2 slices of 12 grain bread
White turkey
Baby spinach
Dressing or stuffing (whatever you call it)
Cranberry sauce
Light Mayo
Stack it and eat it!
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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