It is a dreary day here in Arkansas. I got up early to get in a workout before the kids woke and then Kimi made us a big breakfast. I love rainy days at the house with my family but I don't want the kids to spend the whole day being lazy, so well will get in little family workout.
This sounds official but I assure you it's not. Usually I will do a body weight workout, abs, or stretch and then the kids crawl on me and think it's a great time. I think the goal is just to get them active, play together, and set an example for them at an early age.
Your challenge for the Day:
Accumulate 100 Hollow Rocks in as few sets as possible.
*Also, with the least amount of rest possible between sets.
*If anyone does 100 in a row, with good form, and sends me video evidence, I will send you a free Red H supp.
Check out this Video if you are unfamiliar with the Hollow Rock:
Maybe Your Coffee be Strong and Your Weekend be Long,
Ben "The Semi Fit Dad" Barker
Black coffee is liquid gold. It is unicorn blood. It is the fuel that has propelled men, like us, to greatness.
By now, I am sure that you know I am passionate about high quality, black coffee. Sometimes I go to sleep just so I can wake up for that first cup of freshly ground, hot deliciousness. Let's dig a little deeper into this magical juice we call coffee.
Why am I passionate about black coffee, you ask? Coffee in the proper amount IS healthy. Adding sugar and cream, however, is counterproductive to health and fitness. We all know that drinking calories, in most instances, is a horrible idea. Research has shown that black coffee may even help fight cavities. Add sugar and milk and you've negated those benefits. Most importantly, black coffee is manly and delicious.
(My wife and I enjoying a cup (Ruggio Photography))
Let's look at some of the health benefits of black coffee:
1. Caffeine increases exercise stamina (hello... it will help you hit the WOD harder, thereby decrease the Dad BOD)
2. Decrease risk of cancer. Research has shown coffee to decrease the risk of cancer despite heredity.
3. Lower Depression. 4 cups a days was linked to decreasing depression by 20%
4. May decrease joint pain and inflammation. (Help you recover faster)
5. Coffee helps make you a better person. (Fact)
There are a plethora of other benefits from decreases your risk of M.S. and Parkinson's to giving you an energy boost in the afternoon. Plus, it tastes great. Coffee is almost a spiritual experience for me.
If you are still putting creamer or tainting your coffee I forgive you. Try phasing out of it by slowing adding less over time until your coffee is black. Plain, delicious coffee will save you calories, it's less harsh on your teeth, and it will increase your testosterone by 333%. (That last statistic might be biased).
For the Love of Coffee,
The Dad WOD
PS. My all time favorite coffee is Leiva's Coffee. Their coffee is delicious and they pour money back into their farmers (a rarity). Check them out and show them some love. Leiva's Coffee Link
PSS these statements have not been approved by the FDA. Consult a Doctor before starting a new diet..... coffee, coffee, coffee. I Love coffee.
Lift heavy things. Sprint. Carry your wife. Drink black coffee. Eat lean meat and vegetables. Chop some wood. Get out in the sun. SQUAT.
This is the Dad WOD Credo. Aside from becoming physically fit, I want to encourage you to be the leader of your family and and masculinity is a badge of honor. In our third installation of the credo we will discuss Carrying our wives.
When I say "Carry Your Wife," I mean it both literally and figuratively. In a literal sense, if the last time you picked your wife up was to carry her over the threshold... that's a problem. Be silly in public and carry your wife through the parking lot, in your arms or piggy back. I think it makes my wife feel safe to know that I can carry her on a whim.
I like to stay in practice by knocking out some bench press with her in the living room. The kids think this is a great time and like for me to lift them as well. Your wife and kids want a strong husband and father. Be Strong.
Figuratively, I want to carry my wife emotionally. Lead your household. Being a mom is probably the hardest job in existence. Something I am working on is being more aware of my wife's feelings and being intentional about uplifting and encouraging her. Being a mom is a thankless job. Sometimes, as husbands, we might be the only opportunity she has to be built up in a day.
Take some initiative and be a better teammate. I fail on the daily as a husband and father but I am striving to do better. Change diapers without being asked. Write your wife love notes or encouragement and hide them around the house. Cook dinner AND do the dishes. Hold your wife. Tell her you love her and show it with your actions. Build her up in every way possible. If she is in a rough patch, treat her better. Go the extra mile. Don't quit. Everyone quits marriage these days. Put in the work. Give it to God.
Carry Your Wife: physically, mentally, spiritually, and emotionally. A man is meant to lead his family. In a society that doesn't value masculinity. Be a man.
The Dad WOD
Hope you are enjoying your weekend!
Sunday's I try to reserve for church, coffee, and family. I like to do a little bit of mobility/ stretching on Sunday afternoons to keep me loose and ready for Monday's workout. It doesn't have to be anything fancy, just something to get your joints moving. It is said that we lose as much as 7% of flexibility per decade.
Stretching will keep your joints healthier, decrease back pain, and keep you feeling agile.
Try the Dad WOD Stretch sequence. All you need is five or six minutes and you have accomplished something!
If you experiencing joint pain give Super Flexy a try. Turmeric is a natural anti inflammatory that is believed to decrease joint pain and is much healthier than ibuprofen.
Super Flexy by Red H (dadwod10 for a discount.)
The weekend is for coffee, family, and fun!
Your challenge for this weekend is to get outdoors. Arkansas is warming up this weekend, so we plan to take the kids to the park or maybe a hike. If it is cold where you live bundle this kids up and go for a walk or a bike ride.
If it's warm it is a great way to get some sunlight and vitamin D. If not, I still think there is something mentally and physically healthy about being outdoors. This is a great opportunity to teach our kids to get away from cell phones, TV, and social media. They will take on our behaviors. This is something I am working on personally. I can get lazy too.
Even better, get outside for some good old fashioned manual labor. My kids love to "help" me rake leaves or pick up sticks. I want to teach them a good work ethic at am early age. I think that is part of the Dad WOD mentality and I hope I can encourage you to do the same.
The Semi-Fit Dad
Check out the Dad WOD on local TV show, Good Afternoon Arkansas.
I take the host through a fun, "no equipment necessary" workout. One of the main goals of the Dad WOD is to teach busy dads that there is never an excuse to not exercise. You don't have to have a gym membership, a trainer, or exercise equipment in order to lose the dad bod. Stick with me and we will carve out those abs and get become the healthiest version of you.
Check out the workout below!
Most of us are sleep deprived! Between staying up late watching Netflix, waking up to take care of our kids, or getting up early for work most men are probably getting around 5-6 hours of sleep, when we need 8 hours! Let's look at a few reason why we should be striving to catch a few extra winks:
1. Sleep deprivation can make you fat
Low levels of sleep is one of the main risk factors for obesity due to motivation for exercise and hormones. Less sleep = more ghrelin (hormone) which stimulates appetite. (This means you'll eat more)
2. Good Sleep can equal improved athletic performance
Studies show that athletes who get more sleep exhibit improved reaction time, speed, and agility. For the dad trying to stay fit this means better workouts and less dadbod! More sleep will help you achieve your fitness goals.
3. More Sleep = Improve Immune System
Studies have shown that people who sleep less than 7 hours per night are more likely to get a cold than those sleeping 8 hours or more!
Take a few steps to improve your sleep game:
1. Get off your devices an hour before bed!
My wife and I have been trying to turn the TV off and put our phones down at night. We end spending more quality time together as a couple and usually end up in bed much earlier than if we were watching Netflix.
2. Stretch before bed!
Try doing something relaxing before you lay down. Most of us could use the extra flexibility anyway but even just slowing down and breathing can prep us for sleep.
The Dad WOD Stretch Sequence Link
3. Zinc and Magnesium 30 minutes before bed
Magnesium is used to help relieve insomnia. Studies show that this mineral can decrease cortisol (stress hormone) and helps your muscles relax. Up to 80% of Americans are magnesium deficient.
Zinc boosts one's immune system as well as acting as a natural anti-inflammatory (helping your muscles hurt less after the dad wod)
My favorite zinc/ magnesium supplement: Zen R.E.M. by Red H Nutrition. I use it Daily!
You can use "dadwod10" for a 10% discount.
Sleep Well and let's dominate our New Year Resolutions,
The Dad WOD
Another weekend is upon us! I try to spend my weekend with my wife and kids, sipping on jet black coffee, and eating copious amount of bacon. Basically, an all American weekend.
I will always encourage you to get out and do something active on the weekend. This is a great time to get the whole family involved and instill fitness as a lifestyle within your children. We love to hike, go to the park, and even just play int the back yard.
With cold weather setting in I figured I would give you a few indoor options!
The Dad WOD Warm-Up
The Briscoe Core Workout
Dad WOD Flexibility/ Mobility
Each of these would be easy to do and let your kids join in (Even if they just jump around or flop on the ground like a fish). Activity is activity! Have Fun!
Side note: most men are deficient in zinc and magnesium, which can cause low energy, low libido, and trouble sleeping.
I have been taking and Zen REM by Red H Nutrition and sleeping like a baby. Zinc can even reduce the length of a cold!!!
Check it out here and use my discount code "dadwod10"
(Disclaimer I am affiliated with Red H but wouldn't suggest it if I didn't believe in it!)
I hope your Saturday is filled with black coffee, fitness, and family. We try to do a big family breakfast on Saturday mornings and just hang out. I mainly promote the weekends as time to spend with the family and doing something active in the process.
The weekend is also a great time to make up any workouts you missed through out the week! I try to wake up a little bit earlier than the family, so I can workout before they wake up and not miss any time with them. In short, do something active today whether it be making up a missed WOD, taking a hike, or playing tag with the kiddos.
Check out some recently added YouTube videos for the Dad WOD!
I once heard someone say you can tell a lot about a person by the way they do push-ups! To an extent, I agree. With that being said... I applaud anyone who is striving to get fit. This isn't to make fun of anyone but to be helpful and maybe get a good laugh.
Let's say you can not to a legit push-up, no worries! Rather than do bad push-ups, do them from your knees with a full range of motion. You want your chest to hit the ground, move the body up as one unit, and fully extend the elbows at the top. I would rather someone modify them initially, gain proficiency there and then eventually move to a harder version!
In Short: Be intentional about doing things right. Do each exercise to the best of YOUR ability. If you do YOUR best, the rest will take care of itself. Enjoy the motion picture presentation brought to you by me!