One thing I like to do when people say they can’t eat healthy food that actually tastes good, is well…prove them wrong.

I then start by asking them what they normally eat during the day.

Pizza and burgers seem to be some family favorites.

Then I show them how to make the same unhealthy foods healthy. Or if I am really in the mood I will cook it for them, which really wins them over.

So Thursday evening I made some awesome little mini pizzas for my wife and I. For you busy dads who has kids old enough to eat solid foods, these will be a hit in your house.

The best part is they only take about 10 minutes to make!

Just take whole wheat tortilla shell, spoon on some tomato sauce, add some cooked extra lean ground beef or chicken, add some veggies and a little low fat cheese and bake for 10 mins at 400F.

Then Friday I had a great workout consisting of:

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

Friday was also my older sisters birthday so we had her over for a birthday BBQ and I made my famous Perfect Burgers.

So here is a simple recipe to avoid the artery clogging fast food burger and make your own Perfect Burger thats tastes great without the burger belly!

Ingredients

4 whole wheat hamburger buns, split and lightly grilled or toasted

Evenly divide meat into 4 portions. With a light touch, gently form each one into a ball, then shape into a 3/4-inch-thick patty. With thumb, make a 1/4-inch-deep indentation in the center of each (this prevents burgers from getting rounded tops during grilling). Transfer to a plate; cover with plastic wrap, and refrigerate until ready to cook, up to 1 day.

Heat grill to high (it should be difficult to hold your hand above the grates). Moisten a folded paper towel with vegetable oil; grasp with tongs, and quickly wipe over the grates.

Generously season patties on both sides with salt and pepper. Place patties on grill; cover, and cook to desired doneness, 2 to 4 minutes per side for medium-rare. Serve burgers on buns with desired toppings.

Staying fit with only 3 short workouts a week and eating pizza and burgers?

For you busy dads looking for workout routines and healthy eating, the Dad Fitness System allows you to have your cake and eat it too!

…and I did have a piece of birthday cake;-)

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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No workout scheduled for me today. My shoulder is still bothering me and I will try to get to the gym tomorrow and work lower body if I can get out the door,

read on to see why…

I was inside with the baby all day and never got out much because we are getting nailed with a snow storm with heavy winds and a heavy snowfall warning of 15-25 cm.

Then Saturday it’s going to dip down to a frigid -43 Celsius with the wind!

So Matea and I spent lots of time playing with her toys and riding around the house on her little toy truck. Oh the life of a stay-at-home dad…

Being such a blustery winters day it was a perfect day for breaking out the slow cooker and making something hot and bubbly, and of course nutritious.

Nothing says home like a hot bowl of hearty soup. But I didn’t just make soup, I made what I call Snow Storm Soup. It’s a mix between soup and chili!

Here is the rundown:

I fried up a pack of lean ground turkey in grapseed oil with 1 onion.

Chopped up 2 sticks of celery and some baby carrots.

Added two cans of Alymer Chili style crushed tomatoes, 1 can of Campbells tomato soup, 1 cup of whole wheat elbow macaroni and 1 can of kidney beans to the crockpot.

Added the cooked turkey and veggies to the crockpot.

Threw in a dash of sea salt, ground pepper, red pepper flakes, oregano and basil.

Then added 1 cup of water.

Mixed it up and let cook on low for 4 hours. Supper was ready and waiting when my wife got home from work!

Another hot and hearty meal Dad Fitness buy Erin Brockovich style that your family will love on those stormy winter days.

Get your kids involved in the kitchen when it’s too stormy for them to get outside. Crock Pots are great for this as there is no risk for little hands to be around hot burners or stoves.

Always add your ingredients to the cold crock pot, then throw on the lid and turn it on your desired setting.

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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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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As I mentioned in my previous post of The Top 10 Things I Did To Improve my Health, Wealth & Happiness in 2008 my wife and I make sure to have a DATE night at least every 2nd weekend when I have the entire weekend off.

For you busy parents out there make sure you don’t let life get in the way and schedule time for just you and your wife as often as you can. Don’t be afraid to ask for help from family or friends to watch the kids every now and then.

Our parents take turns on taking baby Matea for the night and we have a rare night to ourselves to go out or stay in depending on what we feel like doing.

Last night we decided to stay in and rent a movie and I grilled some steaks outdoors on the BBQ in -30deg Celsius. To see how I do this check out my new article on FatherLife.com,
==>King of the Grill.

The movie we rented was Hancock, the Will Smith superhero action flick. We both really enjoyed it as the visual effects were incredible and it was a different twist on a common story.

This morning we slept late which for us is like 8am and I got up and cooked a rare Sunday breakfast feast that we only have a couple times a month.

Despite a higher calorie meal I still try to stick to nutrient dense foods to get the best of both worlds. I knew I would be hitting the gym later and would be sure to make use of the excess calories.

Turkey bacon, omega-3 eggs, cantaloupe, pineapple, cheese, clementine, tomato, half a whole wheat roll with natural peanut butter, 4 fish oil caps on the side and a glass of water and a cup of mint green tea. Léon ipod

Usually I would hit the gym early and have this breakfast afterward but with my gym’s new hours of not opening til 12pm! I had this a couple hours before my workout.

Today at the gym I did this.

Workout B, 10 -12 reps, 25 total reps for each exercise, however many sets it takes to complete until my form slows down. Mostly 4 sets of 10.

Dynamic Warmup

Seated One Arm Cable Rows
Standing One Arm DB Shoulder Press
Bulgarian Split Squats
Standing One Arm Overhead Tricep Ext.

Static Stretching

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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Ahh… I remember those fun Halloween nights when I was younger wearing my costume over my snowsuit, trekking from house to house with my pillow case through a foot of snow while that cheap elastic band from my mask kept snapping off from the cold!

Yeah that was a typical Halloween night for me growing up in Northern Canada.

But this year we are excited to bring our 5 month old daughter Matea around for her first Halloween. She is sure to clean up with that cute BEE suit!

Matea resting her wings

Check her out with all her baby friends at our Halloween party that we had yesterday for all the new moms in our area.

Twelve babies under age one under one roof, now that’s SCARY!

Anyway, if you still have your kids at home I have a great Halloween tip to do with them before they head out trick or treating this evening.

…Actually I think even us parents could use this tip so we don’t double dip into our kids Halloween treats.

If you have young kids and are taking them out this evening for Halloween, treat them to a spooky Halloween dinner before they head out.

Put a twist on some dinner time favorites.

Halloween Recipe:

Witch’s fingers & Monster Brains covered in blood – thin chicken strips with shake & bake (add some minced spinach, parsley and oregano to the mix for a green color) bake in the oven until well-browned and curl up on top of a bed of whole wheat noodles, tossed in a little olive oil and mixed with cooked peas and sweetcorn niblets. Drizzle a little tomato sauce on top for the blood effect.

Treating your kids to a spooky Halloween dinner will make them less likely to eat the candy they collect before you have a chance to check it for them.

As for YOUR sweet tooth….

If you are living the Dad Fitness Lifestyle you can enjoy a little treat this Halloween because Dad Fitness allows you to live your life while getting the body you want.

Wishing You A Healthy Halloween!

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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