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

You can get the Blast Straps here

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

Armed and Dangerous movie

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 salad

If 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.

Get Gourmet Nutrition today.

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

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

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.

Cool Hand Luke psp

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

…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

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!

Mmmmm…turkey

I ended my turkey fix with the Dad Fitness Turkey Sandwich as my post-workout meal:

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

Preworkout meal, Xtend amino acid/gatorade shake with oatmeal & blueberries

Started off the day yesterday with Craig Ballantyne’s TT For Meatheads Workout D

The workout started with some shoulder presses and then finished off with a crazy arm superset that gave me such an awesome pump!

It was short but INTENSE!

I’ve been through a full week of Muscle Meathead Workouts and really enjoy the short focused and intense workouts.

I had another recovery shake and then this post-workout meal.

The Dad Fitness Burger
Extra Lean Beef Burger on Whole Wheat bun with spinach, onions, tomatoes, real cheese, salsa, whole grain Dijon mustard and cantaloupe

For the rest of the day I was taking care of Matea as my wife was helping out with a friends weddings plans. We will be attending the wedding tonight, should be fun!

She just started eating cereal and she is loving it!

Here was my afternoon snack.

Mixed nuts and cheese

So for dinner I invited my mom over as my dad is gone down to the lake hunting for the weekend.

Here is what I served up, Baked Stuffed Pork Loins and a Green Salad with a healthy Cesar Dressing made from the awesome cookbook, Gourmet Nutrition.

I ended the day off with a healthy snack.

Dad Fitness Protein Pudding
Plain yogurt, 1 scoop of protein powder & blueberries

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 only did a couple sets of squats, lunges and deadlifts, but I guess after a couple weeks off that’s what I get.

This morning I did Back and Biceps and kept it very light and conservative. Just want to introduce my muscles to moving again.

Wide-Grip Pulldowns, 3 sets of 8 reps
Bent DB Rows, 2 sets of 10 reps
DB Shrugs, 2 sets of 10 reps
DB Curls, 2 sets of 8 reps
Reverse Curls, 2 sets of 6 reps
Standing Calf Raises, 2 sets of 8 reps

As for my post-workout meal I made my own version of all the snacks wraps you see from all the fast-foods chains these days.

It’s a hell of a lot healthier and just as tasty!

I used a new Shake & Bake flavor called Ranch Crusted. It gives the flavor of Ranch dressing without the calories.

I used 2 chicken breasts sliced up and coated with Shake & Bake.

Baked it for 30 mins at 400 deg.

Rolled 2 strips in a whole wheat tortilla with spinach, spring mix, sprinkle of cheese and spoonful of salsa.

“It’s way better than fast food, it’s the Dad Fitness Snack Wrap”

and just to show you it’s never too early to start your kids off with exercise.

Here is my 4 month old daughter Matea in her exercise gym.

I love the track suit!

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 have one more weight training workout to go on Friday, then its a 2 week break for vacation.

This is what I did in the gym this morning.

Warmup, 10 mins

I use a light empty bar for these warmup movements.

Deadlifts, 12 reps
Squats, 12 reps
Side Rotations, 10 reps
Shoulder Press, 10 reps
Bent Over Rows, 10 reps
Barbell Curls, 10 reps

Dynamic Warmup

Arm Circles, 10 reps
Pushups, 10 reps
Walking Lunges, 10 reps

Workout

Cable Rope Pulldowns from floor, 2 sets of 8 reps
Renegade Dumbbell Rows, 2 sets of 8 reps
Bulgarian Split Squats, 2 sets of 6 reps
Ez Bar Bicep Curls, 2 sets of 6 reps
One Arm Cable Curls, 2 sets of 8 reps
Incline Hammer Curls, 2 sets of 10 reps
Decline Crunches with medicine ball throw againts wall at the top, 2 sets of 12 reps

Cooldown- Static stretching of chest, lats, shoulders, legs, hip flexors

The World’s Tastiest Sandwich

For my post-workout meal I created the BEST sandwich I have ever had!

Keep this for a post-workout meal as it’s higher carbs.

If your goal is FAT LOSS have one serving which is one slice.

If your goal is BUILDING MUSCLE have 2 servings or two slices.

• Cut off 2 slices of Fresh Multigrain Bread from local Bakery
• Drizzle with olive oil
• Handful of spinach
• 2 slices of Deli Turkey Breast per slice of bread
• Half a red bell pepper sliced
• Sundried Tomatoes
• Sprinkle of cheese
• Sprinkle of oregano

Place on baking sheet and broil until cheese is browned 5-10 mins

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

Usually after 4 weeks with the same training program I get bored both physically and mentally. Most studies show your body adapts to the same training program after 4-6 weeks. The more years you have been training the faster your body will adapt.

After spending the last few months focusing on mostly compound exercises and maximum strength I have switched things around a bit. It’s a program called the Shotgun method where you do mostly compound exercises like squats, bench or deadlifts one day and then do more isolation type movements in the next workout to improve any muscle groups that you want to focus on.

I haven’t done much direct arm work or calf work in the last few months so it will feel good to hit these muscles again.

Today was Day 2 or the isolation type workout:

A Standing Lateral Raises, 5 sets of 10-12 reps

B1 Standing Zottman Curls, 5 sets of 5-7 reps

B2 Decline Dumbbell Extensions, 5 sets of 5-7 reps

C Seated Calf Raises, 5 sets of 10-12 reps

I was pumped and focused during the workout and was soaked afterwards.

Good stuff. I am off to have my post-workout meal of healthy homemade chili!

Don’t forgot in the Dad Fitnesss workouts you get 16 weeks of muscle building and fat loss workouts that change every 4 weeks to keep your body guessing and burning fat.

Start burning off that belly today with Dad Fitness.

Click Here To Join All The Other Fit Dads: http://www.dadfitness.com

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