Ben Barker Fitness: Recent Episodes

Ben Barker Fitness

A Central Arkansas trainer with goal of building a fitness empire, teaching people to lift heavy, run sprints, and start crushing their goals!

In this episode of the Ben Barker Fitness Podcast, Ben dives deep into biblical masculinity — what it truly means to be a strong, godly man in today’s world. Culture and social media may define masculinity one way, but Scripture calls men to something higher: to lead, love, and live like Jesus.

👉 Resources Mentioned:

Join My Gym Gainz Guide (Free 7-Day Trial): https://trainheroic.co/garagegymgainzWEB
Shop 1st Phorm protein & creatine (supports the podcast): https://1stphorm.com/products/phormula-1/?a_aid=benbarkerfitness

Join fit fathers fellowship for free on facebook: https://www.facebook.com/groups/1460508811755740/

Ben breaks down key passages like 1 Corinthians 16:13–14, reminding men to “be strong and do everything in love.” He challenges dads and husbands to pursue both physical strength and spiritual strength — because if you can deadlift 500 pounds but can’t lift your family in prayer, you’re missing the mark.

You’ll learn how to:

Balance boldness and humility in leadership
Strengthen your faith while getting fit
Lead your family with love and conviction
Reflect Jesus in how you speak, work, train, and serve

This is a call to men who want to be strong, humble, and surrendered — not just protectors and providers, but spiritual leaders in their homes and communities.

🔥 Challenge: Train your body and your spirit this week. Get in the gym. Get in the Word. Lead with love.

Faith #Fitness #Fatherhood #BiblicalMasculinity #ChristianMen #BenBarkerFitness #ChristianPodcast #MensMinistry #FitDad

👉 Join my free Facebook group Fit Fathers Fellowship to jump into the Big 5 Challenge starting Wednesday, 10/1/25!

Join the group here: https://www.facebook.com/groups/1460508811755740/

Get the best protein here: https://1stphorm.com/products/phormula-1/?a_aid=benbarkerfitness

Dads—do you want to lead your family better in faith, look good for your wife, and set a strong example for your kids? Then it’s time to raise the standard. In this episode, I break down The Big 5 Challenge—five simple but powerful daily habits that will strengthen your faith, family, and fitness this October:

1g protein per pound of goal bodyweight
120 oz of water per day
Calories in line with your goal
30 minutes of daily movement
Daily Bible time

I’ll show you how to apply each one practically—even with a busy dad schedule—so you can build momentum, stay consistent, and lead your family from a position of strength.

If you’re ready to take ownership of your health, your home, and your faith, this is your starting point.

oo many men in 2025 are living apathetic—just going through the motions. Your family doesn’t need a passive dad, they need a leader with fire in his belly.

Support the show by getting some protein from 1st Phorm through my link: https://1stphorm.com/products/phormula-1/?a_aid=benbarkerfitness

In this hard-hitting episode, Ben challenges dads to rise up and lead in the four pillars of manhood:

Fire – finding passion, purpose, and urgency in the way you live.
Faith – letting your kids see your walk with God through Scripture, prayer, and church.
Family – setting the culture in your home by how you love your wife and invest in your kids.
Fitness – building strength and energy so you can lead from the front.

This isn’t about perfection—it’s about being present, intentional, and fired up for the calling God has given you.

👉 If you’re ready to stop drifting and start leading your home with passion, this episode will light the fire.

In this episode of the Ben Barker Fitness Podcast, I sit down with husband, father, and men’s ministry leader Tim Martin to talk about the powerful connection between faith, fitness, and fatherhood.

Tim shares his journey of overcoming lifelong struggles with health, the motivation behind becoming the kind of dad who can run, play, and lead his kids well, and how he launched Warrior’s Way—a men’s group combining hard workouts, Bible study, and brotherhood.

You’ll hear about:

How fitness transformed Tim’s ability to show up for his family
Why dads need other men pushing them to grow spiritually and physically
The vision behind Warrior’s Way: workouts, the Word, and brotherhood
How to break free from passivity and be an intentional husband, father, and leader

This conversation is for every dad who wants to live with strength, purpose, and presence.

👉 Subscribe, leave a 5-star review, and share this episode with another dad who needs encouragement today!

DadFitness #Fatherhood #ChristianDads #MensMinistry #FaithAndFitness

Alpha Dad Nation, this episode of the Ben Barker Fitness Podcast is powerful. I sit down in the garage gym with my friend Matt Ferrell—real estate agent, CrossFit coach, husband, and father. At just 29 years old, Matt was diagnosed with stage 4 non-Hodgkin’s lymphoma only three weeks after his son was born.

In this raw conversation, Matt shares:

How his faith anchored him through nine months of chemo
The role of his wife, men’s group, and community in the fight
Why men can’t afford to live like “lone wolves”
The importance of surrounding yourself with men who sharpen you in faith, family, and fitness

Matt’s story is about resilience, faith in the fire, and fighting for your family. If you’re a dad, this is one you don’t want to miss.

Time with our kids is shorter than we realize—and once it’s gone, we can’t get it back. In this episode of the Ben Barker Fitness Podcast, I share the hard truth that hit me when my oldest son turned 10: we’re already more than halfway to 18.

We’ll talk about the myth of “tomorrow”—those moments we push off with promises like “We’ll play catch tomorrow,” “We’ll vacation next year,” or “We’ll hike in a few weeks.” The reality? Our window of influence is small, and it flies by faster than we think.

Inside this episode you’ll learn:

Why kids won’t always want shoulder rides, bedtime stories, or backyard catch.
Practical ways dads can be intentional daily—like saying yes more often, stacking habits, and putting faith first.
How fitness parallels fatherhood: missing moments compounds into regret, just like missing workouts compounds into weakness.
Simple weekly challenges to prioritize quality time, build memories, and lead your family well.

👉 If you’re a dad who wants to grow stronger in faith, family, and fitness, this episode is for you. Don’t wait for “someday”—make today count.

Grab a free 7-day trial to my workout plan: https://trainheroic.co/garagegymgainzWEB

Get my favorite protein to level up recovery: https://1stphorm.com/products/phormula-1/?a_aid=benbarkerfitness

In this episode of the Ben Barker Fitness Podcast, Ben sits down with Justin Talbert—pastor, husband, father, and founder of The Dad Pack. More than just a survival kit, The Dad Pack is designed to help men step into their role as protectors and providers, equipping dads with over 85 pieces of professional-grade gear to keep their families safe in everyday emergencies and unexpected crises.

Ben and Justin dive into:

Why every dad feels the weight of being prepared (and what to do about it)
How The Dad Pack helps men provide, protect, and lead their families with confidence
The importance of fathers building practical skills and passing them on to the next generation
Why preparation isn’t about fear—it’s about responsibility and momentum

If you’re a dad who wants to be strong, capable, and ready for whatever life throws at you, this episode is a must-listen.

🔗 Learn more about The Dad Pack: https://www.alwaysgotyourpack.com/

My favorite protein: https://1stphorm.com/products/phormula-1/?a_aid=benbarkerfitness

My workout program: https://trainheroic.co/garagegymgainzWEB

This challenge is about more than workouts—it’s about creating momentum, accountability, and discipline that carry over into faith, family, fitness, and fatherhood.

👥 Join the Fit Fathers Fellowship private Facebook group to take on the challenge with other like-minded dads: https://www.facebook.com/groups/1460508811755740/?ref=share&mibextid=wwXIfr&rdid=6v4h3nVG9Vu90mpw&share_url=https%3A%2F%2Fwww.facebook.com%2Fshare%2Fg%2F1FX3HaJ5Dk%2F%3Fmibextid%3DwwXIfr#
Free 7-day trial of the Gym Gainz Guide on TrainHeroic: https://trainheroic.co/garagegymgainzWEB
💪 Get your protein here: https://1stphorm.com/products/phormula-1/?a_aid=benbarkerfitness

Marriage thrives on connection—and connection doesn’t happen by accident. In this episode of the Ben Barker Fitness Podcast, I share the simple weekly marriage meeting my wife and I use to stay on the same page, grow closer, and crush our goals together. We talk about wins from the week, plan family time, set goals, and even schedule workouts. Spontaneity is great, but it’s even better when you’ve planned for success.

Grab a free 7-day trial to my new, improved daily workout plan powered by TrainHeroic (limited-time intro rate)

Level up gainz with my favorite post-workout protein from 1st Phorm: https://1stphorm.com/products/post-workout-stack/?a_aid=benbarkerfitness

Dads — this one’s for you.

Would you be proud if your son grew up to become the man you are today? What if your daughter married someone just like you?

In this short but powerful episode of the Ben Barker Fitness Podcast, we’re talking about what it means to set a strong example as a father — one rooted in faith, fitness, family, and integrity.

I break down 5 practical ways to become a dad worth copying:

Leading your family in faith
Loving and honoring your wife
Staying physically fit and ready to protect
Managing your phone and screen time
Spending intentional one-on-one time with your kids

This is a must-listen for Christian dads who want to raise strong sons and daughters with high standards and godly values.

🎯 Tune in to be challenged, encouraged, and equipped to lead your home with purpose.

Free trial to my workout plan: https://trainheroic.co/garagegymgainzWEB

Level up your gym gainz with 1st Phorm's post-workout combo: https://1stphorm.com/products/post-workout-stack/?a_aid=benbarkerfitness

Dads — life gets hectic. Between work, family, and zero free time, staying consistent with your workouts can feel impossible. In this solo episode, I share 7 tactical strategies to help busy dads stay fit, strong, and energized — even when life gets chaotic.

You’ll learn how to:

Stay consistent when you're low on time
Ditch the "all or nothing" mindset
Train at home, on the go, or with your kids
Build workouts around your real life
Shift your identity to become a fit, capable leader in your home

🎯 Grab the 1st Phorm Post-Workout Stack I use daily: https://1stphorm.com/products/post-workout-stack/?a_aid=benbarkerfitness
💪 Join My TrainHeroic Program (Gym Gainz Guide) for weekly dad-optimized workouts: https://trainheroic.co/garagegymgainzWEB

Train hard — so you can play harder.

DadFitness #BusyDadWorkout #TrainHeroic #FitDadLife #1stPhorm #HomeWorkoutForDads #FaithFamilyFitness #BenBarkerFitness

The best post-workout protein stack: https://1stphorm.com/products/post-workout-stack/?a_aid=benbarkerfitness

In this episode of the Ben Barker Fitness Podcast, I share 7 powerful daily habits that every dad can implement to build muscle, increase energy, and stay consistent with fitness goals—all without burnout.

If you're tired of starting and stopping your workouts, or just want to feel strong, sharp, and confident for your family, this episode is your playbook.

👉 I break down:

Why most fitness challenges fail (and what to do instead)
The “morning chug” hydration habit to jumpstart your metabolism
How to hit your protein goal without overeating
A simple movement routine for busy dads
How 15 minutes of sunlight boosts testosterone and sleep
Daily learning that transforms your mindset
And more…

💪 Whether you're a beginner or a seasoned gym dad, these 7 habits will help you create a fit lifestyle you can sustain for the long haul.

🎯 Bonus: Hear how to get 50% off Ben’s Gym Gainz Guide or a free eBook just for using his First Phorm link.

Dads—this is the kind of strong we’re training for.
In this quick-hitting episode, I break down the my tweet that struck a chord with dads around the world:

“Be the reason your son becomes a strong man.
Be the reason your daughter knows her worth.
Be the reason your wife feels safe and seen.”

This one’s for the men who want to lead their families well—physically, spiritually, and emotionally.

My workout plan: https://trainheroic.co/garagegymgainzWEB

My post-workout stack: https://1stphorm.com/products/post-workout-stack/?a_aid=benbarkerfitness

If you’re a dad who wants to build muscle, boost brainpower, and lead your family with strength, this episode is for you. 10 simple-but-powerful fitness habits that have made a massive difference in my own training—and life.

Free 7-day trial to my new workout plan: https://trainheroic.co/garagegymgainzWEB

If you use protein or creatine, I'd really appreciate it if you'd go through my link to try out the BEST protein from 1st Phorm: https://1stphorm.com/products/post-workout-stack/?a_aid=benbarkerfitness

Polar Monkeys Cold Plunge: https://polarmonkeys.com/?sca_ref=6932586.bUczuQ1IzM

What does it really mean to be an uncommon dad?

In this episode of the Ben Barker Fitness Podcast, I sit down with Rob Bill Jr.—elite men’s coach, founder of The Order of Kings, and the man known as The Uncommon Dad—to talk about fatherhood, masculine leadership, and how to break generational cycles.

Rob shares his powerful journey from fitness industry success to nearly losing his marriage, and how it led him to a deeper mission: helping fathers lead their families from a place of strength, emotional presence, and overflow—not burnout.

Whether you're a dad who wants to step up in your marriage, model true strength for your kids, or build a legacy that lasts—this episode is for you.

We cover:

What it means to be an "Uncommon Dad"
How to lead your marriage and break generational patterns
The role of nervous system regulation and breathwork for fathers
Why brotherhood and community are essential for men
How to parent from purpose, not pressure

👑 Learn more about Rob and The Order of Kings: https://www.uncommondads.com/

Grab a free 7-day trial to my new, improved daily workout plan powered by TrainHeroic (limited-time intro rate)

PS You're some of the first to know... I just started working with 1st Phorm and I'm pumped. Check out my new favorite Post-Workout Stack: https://1stphorm.com/products/post-workout-stack/?a_aid=benbarkerfitness

Feeling overwhelmed by the weight of work, fatherhood, marriage, and staying in shape? In this raw and motivational episode, Ben Barker reminds you of one powerful truth: no one’s coming to save you—and that’s a good thing. Learn how to take ownership of your health, lead your family with strength, and build the kind of life your kids will be proud to follow. This isn’t about perfection—it’s about showing up with purpose. Every. Single. Day.

I break down Chapter 2 of How God Makes Men by Patrick Morley—the Principle of a Greater Good. Drawing from personal conversations with his dad and brother during their weekly men's book study. God uses trials in our marriage, money, work, and health to shape us into stronger, more faithful men.

Grab a free 7-day trial to my new, improved daily workout plan powered by TrainHeroic (limited-time intro rate)

June is Men’s Mental Health Awareness Month—and today we’re diving into a real and raw conversation that every dad needs to hear.

I’m joined by Coach Sean Patrick, host of the Just Call Dad podcast, for an honest talk about fatherhood, anxiety, injuries, and how men can stay strong through it all. We both share moments when anxiety hit hard—and how community helped us through it. We also unpack what it means to “stay in the game” as a dad when life throws you setbacks, especially through injuries or mental health struggles.

If you’re a father looking for encouragement, practical tips, and a reminder that you’re not alone—this one’s for you.

💥 Topics we cover:

Men’s mental health and why it matters
Coping with anxiety as a dad
Staying active and resilient through injuries
Why your family needs you in the fight—mind and body

Tune in, share with a fellow dad, and remember: strong dads aren’t perfect—they just keep showing up.

Check out a free 7-day trial of my new workout plan here: https://trainheroic.co/garagegymgainzWEB

🎯 Want to train with me? Grab your free 7-day trial of my new workout program on TrainHeroic here: https://trainheroic.co/garagegymgainzWEB

In this episode of the Ben Barker Fitness Podcast, I lay out the ultimate summer workout plan for dads:
✅ 4-day training split built for strength & hypertrophy
✅ Curls in the sunlight, hill sprints, sled drags & rucks
✅ Quad-focused leg days (because 5” inseam season is here)
✅ Tactical biceps & triceps strategies for real arm growth
✅ How to train calves the right way
✅ And why every dad needs a jacked back at the pool

This isn’t about perfection — it’s about progress with purpose. You’ll learn how to train hard, stay flexible, and still make room for memory-making with your family.

Summer isn’t a break from leading — it’s your chance to lean in as a dad.

In this episode of The Ben Barker Fitness Podcast, I’m giving you 10 practical ways to win summer without losing your fitness, your momentum, or your mind.

From hill sprints and garage workouts with your kids to pool days, Bible time, and building memories instead of screen habits — this is your playbook to lead your home with energy, intention, and strength.

You’ll learn:
✅ How to stay fit this summer while spending more time with your family
✅ One weekly habit that guarantees memories with your kids
✅ Why now is the best time to train for next summer’s body
✅ Easy ways to build connection (and character) at home
✅ How to challenge yourself and your kids together

🎁 Grab your free 7-day trial to my new TrainHeroic workout program — no equipment excuses, just progress: https://trainheroic.co/garagegymgainzWEB

Let’s lead well, train hard, and win this summer — one rep, one memory, one mission at a time.

Want to be a strong, capable, and useful man not just today — but at 80, 90, or even 100?

Check out my new workout program here: https://marketplace.trainheroic.com/workout-plan/team/garage-gym-gainz

In this solo episode, I break down Peter Attia’s Centenarian Decathlon — 10 real-world movements every man should be able to do for life — and shows how dads can train right now to preserve those abilities. From picking up your toddler to carrying groceries or crushing a hike, this is functional fitness with legacy in mind.

Whether you're a young dad in your 30s or pushing into midlife, this episode will give you clear, actionable exercises to stay strong, mobile, and unbreakable for decades to come.

What does it take to build NFL draft picks, pro baseball players, and elite-level athletes? In this episode of the Ben Barker Fitness Podcast, I sit down with Alex Fotioo, Director of Strength and Conditioning at the University of Central Arkansas. With nearly a decade at UCA and a résumé that includes training NFL All-Pros and MLB draft picks, Alex shares the principles he uses to train both high-level athletes and everyday dads looking to get strong, stay mobile, and live with purpose.

We cover:

Hatfield squats and why they’re a game-changer
Sled pulls for power and longevity
Mobility work that actually translates to performance
Sauna use for recovery and resilience
How dads can train like athletes (without getting hurt)

Whether you're an athlete, coach, or a busy dad trying to stay fit and fired up, this episode is packed with practical takeaways to help you train smarter and live stronger.

Be on the lookout for my new workout subscription powered by TrainHeroic. The official launch is 5/17/25.

Most people fear failure—but what if failing is the very thing that helps you lead your family better, grow stronger in your faith, and build a body that reflects your discipline? In this episode of the Ben Barker Fitness Podcast, Ben shares why high-performing dads need to embrace failure, pursue audacious goals, and never settle for average. Inspired by a Duke professor’s $100 Jolly Rancher challenge, Ben breaks down 7 powerful reasons why learning to fail is essential for becoming the husband, father, and leader you're called to be.

PS Get ready for my new workout plan I am launching on TrainHeroic!

Most dads are stuck doing the same bare minimum—and wondering why they’re not making progress. In this episode, I break down 9 underrated fitness tactics that actually build strength, muscle, and athleticism for real life. From plyometrics and higher-rep leg days to overlooked tools like creatine and sleep, this is your no-fluff guide to getting jacked, strong, and capable for your family.

Be on the look out for my launch on a new workout platform.

2025 is shaping up to be the year of intentional training. In this episode, I break down the hottest trends in fitness—from high-tech wearables and hybrid competition training to blood testing, fasting, and Brazilian Jiu-Jitsu. Whether you’re a dad looking to level up or just want to stay ahead of the curve, this episode will keep you sharp and in the know.

Alpha Dads, this one’s for you. In today’s episode of the Ben Barker Fitness Podcast, we’re talking about ownership — in your workouts, your marriage, your walk with God, and your finances. I share why I stopped telling my kids to have a good day and started challenging them to make it one. From crushing your gym goals with intentionality to cultivating stronger family relationships and taking control of your income, this episode is a firestarter for any dad ready to reject passivity and become the architect of your life.

💪 Take ownership.
🙏 Grow spiritually.
❤️ Lead your family.
💰 Build wealth.

If you're coasting, it's time to get back on mission. Let's build.

—
🔗 Subscribe, leave a 5-star review, and share this with another dad who needs to hear it.

In this episode of the Ben Barker Fitness Podcast, six of the fittest, busiest dads you’ll ever meet share their most effective fitness tips. From 20-minute EMOMs to backyard workouts with the kids, these men prove you don’t need hours in the gym to stay jacked and lead your family well. Learn about simple habits, high-testosterone routines, nutrient-dense eating, and the power of brotherhood.

In this episode of the Ben Barker Fitness Podcast, I sit down with Austin Vanderveer (@heritagewoodworkusa)—a husband, father, Believer, and professional woodworker—to talk about the power of community and craftsmanship. We discuss why every dad should have a group of strong men to push them forward and why knowing your way around a saw and hammer matters more than you think. Whether it’s building a fort for your kids or a foundation of faith and leadership, this episode is packed with wisdom for dads who refuse to settle for mediocrity.

Most dads settle for “better than most.” But better than most isn’t the standard—excellence is. If you want to be a strong leader for your family, you have to level up in fitness, marriage, fatherhood, and mindset—every single day.

In this episode, I’m breaking down the daily non-negotiables that separate average dads from elite dads. From training like an athlete to pursuing your wife daily and leading with discipline, this is the blueprint to raising the standard and showing your kids what real leadership looks like.

🚀 Time to reject mediocrity and lead from the front. Let’s go! 💪🔥

👉 Listen now and start implementing these today!

Traveling can throw off even the most disciplined fitness routine—but it doesn’t have to. In this episode of The Ben Barker Fitness Podcast, I’m sharing how I stay on track while traveling with my co-workers, even when workouts aren’t perfect and meals aren’t ideal. The key? Flexibility.

I’ll break down how to fit in quick, effective workouts (even with limited time and equipment), make smarter nutrition choices on the go, and why adopting a something is better than nothing mindset keeps momentum strong. Plus, I’ll share how having fitness-focused co-workers helps keep me accountable and on track.

Whether you're traveling for work or vacation, this episode will help you stay consistent without stressing about perfection. Let’s get after it!

Are you making the most of your time as a husband, father, and leader? In this episode of the Ben Barker Fitness Podcast, we break down five key areas—Marriage, Fatherhood, Career/Money, Fitness, and Fun—so you can dominate every aspect of life.

We’ll cover:
✅ How to pursue your wife and keep your marriage strong
✅ Being an intentional, present dad
✅ Winning in your career and securing your financial future
✅ Building strength and fitness for longevity
✅ Making time for fun so you don’t burn out

Ephesians 5:15-17 reminds us to live wisely and make the most of our time. This episode is packed with practical steps and challenges to help you reject mediocrity and level up.

🎧 Listen now and take action!

Being a strong dad isn’t just about lifting weights—it’s about leading your family with faith, integrity, and love. In this episode of the Ben Barker Fitness Podcast, I sit down with Pastor Kevin Little to discuss what it means to be a strong, godly husband and father in today’s world.

We dive into practical ways dads can lead their families spiritually, pursue their wives like Christ loves the church, and balance faith, fitness, and fatherhood without compromise. If you want to raise strong kids, build a thriving marriage, and honor God in every area of your life, this conversation is for you.

Don’t forget to subscribe and share this episode with a dad who needs encouragement!

Want to look good, feel good, and perform at a high level? Here are 10 exercises that will make you stronger, faster, and more athletic—while

making sure you stay the most jacked dad at the playground.

1️⃣ Farmer Carries – Load up heavy weights and walk. Grip strength, core stability, and dad-level grocery carrying skills—check.

2️⃣ Zercher Carries – Hold a barbell in the crook of your arms and walk. Train like you're carrying your wife over the threshold… forever.

3️⃣ 5-10-5 Drill – Set up 3 cones (0-5-10 yards). Sprint 5 yards, 10 yards, then back. Build agility, speed, and dad-dominance.

4️⃣ Push Press – Dip and drive a barbell overhead. The stronger your push press, the higher you launch your kid at the pool this summer.

5️⃣ Sprints – Be the fastest dad on the playground. Train regularly so you don’t pull a hamstring racing your kid’s friends.

6️⃣ Heavy RDLs – Build strong glutes and hamstrings so you never throw your back out picking up a Christmas tree… or a grandkid.

7️⃣ Pull-ups – Get strong, look good, and dominate the monkey bars like it’s 1997 again.

8️⃣ Sandbag Shouldering – Toss a heavy sandbag over your shoulder. Great for real-world strength (like hoisting your kids up for a piggyback ride).

9️⃣ Step-ups – Train for future adventures. When your kid asks you to hike a mountain at 75, you better be ready.

🔟 Straight Leg Box Jumps – Like a normal box jump but land with straight legs (don't lock knees). Perfect for building vertical power—and working toward dunking again.

Lone wolf? Self-made? Nah, that’s a myth. Every strong man has had someone pushing him to be better. In this episode of the Ben Barker Fitness Podcast, we’re diving into the power of training with a workout partner. Sure, I love the convenience of training alone, but let’s be real—when you’ve got someone chasing you (and someone to chase), you level up.

We’ll break down:
🔥 Why accountability and competition make you stronger
🔥 The hidden benefits of a training partner
🔥 How Proverbs 27:17 (“Iron sharpens iron”) applies to fitness and fatherhood
🔥 A challenge to push yourself and another dad this week

If you’re serious about rejecting mediocrity and leading by example, this one’s for you. Let’s get after it!

🎧 Listen now, and don’t forget to share this with a fellow dad who needs that extra push!

Too many dads wait for the perfect moment to take action—but perfect never comes. The real winners are the ones who show up, even on the hard days. In this episode, we break down whyconsistency > perfection in every area of life: faith, marriage, fatherhood, fitness, and career. Small daily efforts compound into massive results. Stop overthinking, start showing up, and let’s get after it!

Perseverance is the key to success in fitness, fatherhood, and marriage. I break down why fit dads must commit to daily habits to build strength in every area of life. From staying consistent in the gym to leading your family with purpose, we’ll explore how discipline shapes results. Plus, I dive into powerful Bible verses that reinforce the importance of showing up, even when it’s hard. Tune in and level up your mindset!

n this episode, I'm throwing it back to the 90s and talking about why kids were more active, social, and fit back then. From treehouses and tackle football to riding bikes and board games, I’ll share why I’m motivated to create a nostalgic, active childhood for my kids in 2025. Tune in for tips on how you can raise kids who are healthier, happier, and less reliant on screens—just like we were back in the day!

In this episode of the Ben Barker Fitness Podcast, I sit down with my good friend Robert Dycus to talk about the power of pursuing your wife and making bold moves in life and business.

We discuss what it means to keep the spark alive in your marriage, share personal stories of stepping out in faith, and explore how taking risks can lead to incredible growth. Whether you're looking to level up your relationships, career, or mindset, this conversation will inspire you to take action.

Tune in for practical tips, heartfelt moments, and a reminder to never settle for mediocrity!

You're only old when you decide. Train hard, eat nutritious foods, and recover properly. Aging will hit different if you hit harder.

Don't miss my latest workout/ devotional ebook on my website: https://www.benbarkerfitness.com/product-page/dads-devotional-workout

As a dad, your leadership sets the tone for your home, and 2025 is your year to level up in every area of life. In this episode, I break down actionable steps to crush your goals in faith, family, fitness, finances, and freedom. From building a strong morning routine to creating intentional time with your kids, this episode is packed with practical strategies to help you win the new year.

2025 isn’t the year for excuses—it’s the year to show up and dominate in faith, family, and fitness. In this episode, we break down why consistency beats motivation every time and how you can lead from the front as a dad. Learn how to stack daily wins, prioritize what matters, and embrace the grind to build a legacy your kids will look up to. No hacks, no shortcuts—just the discipline to show up every single day. Let’s get after it.

Dads, If you want to level up in 2025, get out of your comfort zone daily.

On this episode of the Ben Barker Fitness Podcast, I dive into the mindset of breaking through complacency and striving for greatness in all areas of life—faith, fitness, fatherhood, and marriage. Inspired by the concept of doing extra, we explore practical ways to push past "good enough" and embrace excellence. From fitness tips like adding extra reps, to one-on-one time with your kids, to strengthening your marriage with intentional acts of service, this episode is packed with actionable steps to help you lead as an alpha dad. Tune in and start doing the extra that takes you from good to great!

Ready to finish 2024 strong and start 2025 ahead of the game? It’s time to ask yourself, “Why not me?” In this episode, I’m breaking down my 25-Step Fitness and Workout Guide designed to help you hit your goals, stay consistent, and show up like never before.

From workout routines and nutrition tips to mindset shifts and sneaky cardio hacks, this episode is packed with practical advice to keep you motivated and on track. Why wait for January when you can dominate today?

Let’s get after it—because you got this!

🎧 Hit play and let's crush it together.

Today, coach Kyler Harris joins the podcast to discuss workouts and devotionals for dads. We will collaborate on a workout plan called "Dads. Devotional. Workout." launching in January 2025 to help dads get physically and spiritually strong.

Workout 1:

10x40 yd hill sprints

Workout 2:

10 Rounds for Time:

10 Split Jumps

10 Burpees

Workout 3:

Cindy

20 min AMRAP:

5 pull-ups/ 10 pish-ups/15 air squats

Workout 4:

Barbara

5 Rounds for Time:

20 pull-ups/ 30 push-ups/ 40 sit-ups/ 50 squats

*3 minute rest after each round

Workout 5:

Bradley

10 Rounds for Time:

100m sprint/ 10 pull-ups/ 100m sprints/ 10 burpees

*30 sec rest after each round

Workout 6:

Prison Triceps

3 Rounds:

20 Dips/ 20 Diamond Push-Ups/ 20 Overhead Tri Ext

*push final round for extra reps

Workout 7:

10 minute AMRAP:

10 pike push-ups/ 15 v-ups/ 20 walking lunges

Alpha Dad Nation, it’s time to tackle the holidays without losing progress! In this episode of the Ben Barker Fitness Podcast, I’m sharing 7 practical tips to crush your fitness and nutrition goals through the busy holiday season. From staying consistent with workouts to prioritizing protein, embracing family fitness, and traveling smart, you’ll learn how to enjoy the festivities while staying on track. Let’s head into 2025 stronger than ever. Subscribe, leave a 5-star review, and share this episode with a fellow dad who could use a boost!

To see results in the gym, you must use progressive overload. However, if you plan to train for life, there is a time and place to add variety and novelty just to enjoy training.

Barbell Apparel Black Friday Sale: https://barbellapparel.com/collections/ben-barker

Free 7-day trial to my workout subscription: https://www.benbarkerfitness.com/

Ditch the dad bod—it's time to build a Father Figure! In this episode, I dive into the strength vs. aesthetics debate (why not both?), the practicality of fitness in everyday life, and how being physically capable enhances your role as a dad and husband.

Grab a free 7-day trial of my workout blog subscription: https://www.benbarkerfitness.com/

Check out my t-shirt and shorts collab with Barbell Apparel: https://barbellapparel.com/collections/ben-barker?srsltid=AfmBOopfmjHJqChD9FjfgHc4lqZoVZq3dkUycjm2C36bHOfY3ug_uLXI

Address the elephant in the room nutrition. Master the basics by prioritizing lean meats, vegetables, and fruit.

Check out my barbell apparel gear here: https://barbellapparel.com/products/barker-neighborhood-alpha-tee

My daily workout plan here: https://www.benbarkerfitness.com/

Alpha Dad Nation, welcome back to the Ben Barker Fitness Podcast! In this episode, I tackle a question that many dads struggle with: "Is it selfish to take time for fitness?" Prioritizing your health is essential for not just your body, but your mental clarity, energy, and even your relationships. Learn how to balance family, finances, and fitness while avoiding burnout. I share time management hacks, at-home workout tips, and how involving your family can enhance your fitness journey. Tune in to stay fit, lead your family by example, and be the dad your kids deserve!

Grab my Barbell Apparel collab shorts and shirt here: https://barbellapparel.com/collections/ben-barker

Free 7-day trial to my workout blog subscription: https://www.benbarkerfitness.com/

My workout ebooks: https://www.benbarkerfitness.com/shop

A quick 5-minute motivator on 3 types of cardio that will not hurt your strength and muscle gains in the gym. Cardio has a host of benefits that you cannot ignore: heart health, longevity, and endurance to keep up with your kids.

Check out my short shorts and T-shirt collab with Barbell Apparel: https://barbellapparel.com/collections/ben-barker

Grab a free 7-day trial to my Garage Gym Gainz Workout subscription: https://www.benbarkerfitness.com/

Dads, it is your responsibility to teach your kids to prioritize their health and well-being. Learn about the top 10 exercises to help kids become strong, fit, and confident.

Check out my new shorts I dropped with Barbell Apparel: https://barbellapparel.com/products/barker-ranger-short?variant=40363631083592

Get a free 7-day trial to my workout subscription: https://www.benbarkerfitness.com/

In this 5-minute motivator on the Ben Barker Fitness Podcast, I'm talking directly to busy dads who want to prioritize their fitness, mental well-being, and overall health. 5 actionable tips that will help you start your day strong, stay consistent, and create lasting change. Don't miss it—your health and family depend on it!

Check out my neighborhood alpha shirts: https://barbellapparel.com/products/barker-neighborhood-alpha-tee

Garage Gym Gainz Ebook: https://www.benbarkerfitness.com/product-page/garage-gym-gainz-vol-1

In a University of Texas study, researchers found that muscle protein synthesis—the driving force behind your muscle growth—was 25 percent greater when people ate protein throughout the day compared to those who ate a bulk of their protein at dinner.

Listen in for 10 ways to get more protein in your diet.

Use "BENBARKER10" for 10% off SFH whey protein: https://www.sfh.com/

PS get 50% off my new garage gym gainz 4-week workout ebook with code GAINZ https://www.benbarkerfitness.com/product-page/garage-gym-gainz-vol-1

It's easy to get weighed down by all of the fitness opinions on social media... 10k steps per day, gluten-free, dairy-free, carnivore, HIiT, zone 2, plyometrics, etc...

Don't major in the minors. Learn what I believe to best the highest yield practices for fit dads.

Grab my new neighborhood alpha shirt from Barbell Apparel here: https://barbellapparel.com/products/barker-neighborhood-alpha-tee

New workout ebook launches on 9/21 here: https://www.benbarkerfitness.com/shop

When I started this podcast, I aimed to encourage fathers in their faith and fitness. Today I discuss the 5 areas where dads can focus to live a life of purpose and look good doing it.

Neighborhood Alpha x Barbell Apparel Shirt: https://barbellapparel.com/collections/ben-barker

My Garage Gym Gainz Program: https://www.benbarkerfitness.com/

My 8-week workout ebook: https://www.benbarkerfitness.com/product-page/alpha-dad-workout-plan

Dads, you must approach fatherhood, marriage, and your fitness intentionally. Aiming for excellence in each lends a hand to the others.

On this episode, Ryan Meador (@coaching_with_ryan) brings a ton of insight on leveling up fitness, fatherhood, and faith. Give him a follow.

Check out a free 7-day trial to my workout plans here: https://www.benbarkerfitness.com/

In this episode of the Ben Barker Fitness Podcast, I'm diving into the top 4 supplements for men to get strong and fit.

Travis Swails of SFH breaks down the essentials: creatine monohydrate, whey protein, fish oil, and caffeine.

Learn why these supplements are crucial for building muscle, recovering faster, and maintaining overall health.

Whether you're looking to push past your fitness plateaus or simply enhance your daily routine, this episode is packed with insights to help you become the best version of yourself.

Check out SFH here and use code "BENBARKER10" for 10% off: https://www.sfh.com/

Grab my 8-week workout ebook for 50% off with code ALPHADAD https://www.benbarkerfitness.com/product-page/alpha-dad-workout-plan

Any time we start working out again we think, "This is the time I am going to stick to it." We last 10 days, quit, and then try to start again when January rolls around.

This is why I dislike "challenges." Don't do something you can't maintain long-term. Let me give you 7 daily habits that you can adopt as a lifestyle and change the game.

This is an anti-challenge of sorts because the goal is to build sustainable lifestyle habits!

If you need direction with workouts, grab a free 7-day trial of my garage gym gainz program: https://www.benbarkerfitness.com/

For my favorite workout gear, check out Barbell Apparel: https://barbellapparel.com/collections/ben-barker

Abs are not built in the kitchen. Abs are built by training, revealed by diet. Listen in as I dive into 10 ab training mistakes that you should avoid + training methods that will help you crush your fitness goals.

Grab my free 4-week workout ebook here: https://www.benbarkerfitness.com/free-workout

For more on ab training: https://www.benbarkerfitness.com/post/abs-are-built-in-the-gym-revealed-by-diet-free-ebook-2022

My favorite workout shirt from Barbell Apparel (ultralight phantom tank) https://barbellapparel.com/collections/ben-barker

John Prather has been featured on the cover of Muscle and Fitness. He can deadlift over 600 lbs. He has written a novel. Now he is a father of 5. He and his wife make an awesome team and have figured out how to manage a large family while still prioritizing their health and fitness.

Don't miss this episode. Connect with John on IG @johntprather and on his website: https://johntprather.com/

Check out my free 4-week workout plan here: https://www.benbarkerfitness.com/free-workout

My 100th episode! Thank you to everyone who has listened, subscribed, and shared.

My goal is to encourage as many dads to aim for excellence in faith, family, and fitness as possible.

Listen in today for 11 "fitness hacks" every dad should know from active play to protein yogurt before bed.

Free 7-day trial to my workout program: https://www.benbarkerfitness.com/

Caffeine & Kilos Coffee (use code "BENBARKER") https://shop.caffeineandkilos.com/collections/coffee

Welcome to the Ben Barker Fitness Podcast, your go-to resource for fit dads aiming to surpass mediocrity in workouts and life. In this milestone 99th episode, I share my top 10 actionable tips to conquer the rest of 2024. From doubling down on leg day to prioritizing muscle groups, getting your kids active, investing in home gym equipment, and much more, these strategies are designed to help you excel.

Don't miss the countdown to the 100th episode next week! Subscribe, leave a five-star review, and share this episode with a fellow dad.

Major Fitness Squat Rack: majorfitness.sjv.io/PyDeQ6

Barbell Apparel: https://barbellapparel.com/collections/ben-barker

My Workout Plans: https://www.benbarkerfitness.com/

Join me as I explore 10 simple yet powerful habits that can transform your fitness journey and elevate your family life.

Tune in for practical tips, motivational insights, and actionable steps to help you and your family thrive. Let's jump right into it and start winning the day!

Check out the lightweight polo from Barbell Apparel here: https://barbellapparel.com/collections/ben-barker

My latest YouTube video: https://youtu.be/V_2YJQTcKxQ?si=wDEVw3zD_fshciig

My workout program (free 7-day trial): https://www.benbarkerfitness.com/

My favorite creatine from SFH (use "BENBARKER10") https://www.sfh.com/products/strong-strength-and-muscle-builder

20 reasons why you should build a garage gym. Whether it's saving time, training with your kids, or creating a customized workout environment, I've got you covered. Discover how a garage gym can transform your fitness journey and family life.

Share this with a dad who needs some encouragement.

Time is almost up to get 50% off my Garage Gym workout plan with code "GARAGEGYM" https://www.benbarkerfitness.com/

My favorite squat rack: majorfitness.sjv.io/y2YvMB

My favorite workout gear: https://barbellapparel.com/collections/ben-barker

Dads, don't settle for "good enough."

Today, I have 7 ways to increase your fitness and improve marriage (not a marital counselor but I did stay at a holiday in express once).

In workouts, go for extra reps
Do extra for spouse
Aim for quality reps
Stay fit for your wife
Diet: aim for 80/20 and track
Fit Family activities
Effort (go the extra mile)

Check out my favorite shorts from Barbell Apparel: https://barbellapparel.com/collections/ben-barker

50% off Garage Gym Gainz + Free Trial with Code "GARAGEGYM" https://www.benbarkerfitness.com/

n this power-packed episode, we're diving deep into the ultimate guide to fitness for dads! Join me as I break down the top 50 exercises that will help you get fit, strong, and ready to keep up with your kids. From the king of all exercises, the barbell back squat, to the importance of sprints and plyometrics, I cover it all. Each exercise is selected to ensure you look great and perform at your best.

We'll also talk about the benefits of training with a purpose, incorporating different goals, and the nuanced approach to balancing aesthetics with performance. Whether you're aiming to get jacked, enhance your athleticism, or simply stay healthy and active, these exercises are tailored for you.

Favorite workout shorts: https://barbellapparel.com/collections/ben-barker

Squat Wedgiez: https://squatwedges.com?sca_ref=4831722.XsNNyCwCoQ

My workout plans: https://www.benbarkerfitness.com/

Don't live a life of apathy. Sit down with your family and create a list of core values most important to your crew.

Some people just wander through life. Teach your kids to live a life of purpose and let others know what your family is about.

Barker family core value number 5 is "We Stay Physically Capable." This doesn't necessarily mean we do a structured workout each day but that we prioritize being active, riding bikes, and being outdoors over netflix and screentime.

Don't miss this episode and make time to do this with your family.

Dads, if you need guidance with workouts check out a free 7-day trial to one of my workout plans: https://www.benbarkerfitness.com/

Alpha Dad Nation, welcome back to the Ben Barker Fitness Podcast! In today's episode, we're diving into six actionable tips to defeat the dad bod and reclaim your fitness. As always, don't forget to subscribe, leave a five-star review, and share this episode with a dad who could use some encouragement.

Here's what we're covering:

Eat Like an Adult: Prioritize protein, veggies, and healthy fats.
Minimize Booze: Cut back on alcohol for better muscle gains and overall health.
Four Workouts a Week: Stick to compound exercises for maximum efficiency.
Live an Active Lifestyle: Beyond the gym, stay active in your daily life.
Include Your Family: Make fitness a family affair for quality time and shared health goals.
Boost Testosterone Naturally: Improve your diet, sleep, and stress management for optimal hormone health.

Join me as I share practical advice and personal anecdotes to help you crush your fitness goals while balancing family life. Let’s reject passivity, aim for excellence, and pursue greatness together!

Get a free 7-day trial of Garage Gym Gainz and 50% off with code "GARAGEGYM" https://www.benbarkerfitness.com/

Each year, set a goal or 2 that align with your long-term goals, push you outside your comfort zone, and allow your children to see you strive for excellence.

Dads, should be fast, strong, tough, and athletic. Train accordingly.

Get 50% off my Garage Gym Gainz workout plan with code "GARAGEGYM" https://www.benbarkerfitness.com/

Join the Alpha Dad Challenge and get my T-Shirt Here: https://shop.caffeineandkilos.com/pages/the-alpha-dad-challenge

Caffeine Kilos founders, Dean Saddoris and Danny Lehr, have built a massively successful company. They are both family men. Yet, they still find time to train.

In this episode, we discuss the Alpha Dad Challenge and the importance of dads striving for excellence. On Father's Day Weekend, dads who join the challenge will max their overhead press, squat, bench, and deadlift and then time a 5k run.

Being strong isn't enough. Good Cardio isn't enough. Dads must be fit: Strong, fast, and jacked, baby!

The goal is build a global community of dads who value family and fitness. Join the challenge and get the epic t-shirt here: https://shop.caffeineandkilos.com/pages/the-alpha-dad-challenge

Steven Beckham (@kindafitdad) and Kyle Martin of the Witness Business Podcast join me today to discuss the importance of dads still pursuing a high level of fitness and personal goals.

Follow the @witnessbusinesspodcast and subscribe to the podcast.

My Alpha Dad Challenge is live here: https://alphadadchallenge.com/

Get 50% off my Garage Gym Gainz subscription for a limited time with code "GARAGEGYM" https://www.benbarkerfitness.com/

We need to be fit for our families. But we don't want to take time away from our families to go to the gym. Being a dad is a constant push/ pull. We want to keep family first but also need to invest in ourselves.

Hear me out... you cannot pour from an empty cup. Listen for 10 insights on how to get incredibly fit and not take away from family time.

Grab a free 7-day trial of my gym gainz guide or get 50% off my Garage Gym Gainz plan with code "GARAGEGYM" https://www.benbarkerfitness.com/

Dads, never be the guy that pulls a hammy when you try to relive the glory days with your kids. The glory days are now, so you must train like it. Listen in for 7 plyometric exercises that will help you stay explosive, quick, and athletic.

Grab a free 7-day trial to my Gym or Garage Gym workout blog: https://www.benbarkerfitness.com/

Don't miss this episode with Nick Reiherzer AKA @over_the_hill_hooper where we discuss 5 exercises to strengthen the musculature around the knees and how dads can stay elite as they age.

Alpha Dad Nation, today I bring you 5 ways to make your family the fittest on your block. Building an active lifestyle for your family benefits everyone. A high level of fitness can translate into excellence everywhere else.

Fitness, play, and outdoor activities are far better for health, bonding, and happiness than binging Netflix.

Grab a free 7-day trial of one of my workout plans here: https://www.benbarkerfitness.com

I am pumped to be teaming up with Caffeine and Kilos to present the Alpha Dad Challenge.

The goal will be to take 8-weeks to prep to max our squat, bench press, deadlift, and overhead press + run a solid 5k in the same day. I will be releasing an 8-week training guide to get you ready.

Remember, dads are meant to be strong.

Subscribe to my newsletter for more info: https://www.benbarkerfitness.com

Summer is coming and there are typically 2 "ab camps." Camp 1 = abs are made in the kitchen. Camp 2 = 7-minute abs. Both are wrong.

Abs are a muscle and must be trained. Visible abs do require a slight caloric deficit.

Listen in for a balanced approach to training that will yield an athletic build and the ability to perform at a high level.

Grab a free 7-day trial of my Gym Gainz Guide: https://www.benbarkerfitness.com

The comfort zone is where fitness, marriages, and careers go to die. Even if your experiencing success, you must look for ways to improve and avoid hitting a plateau.

Today, I have 10 ways that you can level up your life from fitness to learning to marriage. Take action and level up now.

Grab a free 7-day trial of my Gym Gainz Guide now if you're ready to level up your fitness: https://www.benbarkerfitness.com

Join me as I explore 13 transformative habits that cost you $0 but can significantly improve your health and well-being.

13 fitness tips on bodyweight exercises, walking, jogging, and sprinting for a fit lifestyle without expensive equipment. Discover the benefits of sunlight, quality sleep, and reading, whether it's the Bible or a book.

Learn the value of avoiding fast food and sugary drinks, cutting out alcohol, taking cold showers for energy, and setting social media boundaries. Explore free resources like YouTube for education, investing time in loved ones, and the fulfillment of volunteering.

Grab a free 7-day trial of my Gym Gainz Guide here: https://www.benbarkerfitness.com

Y'all, yesterday I ran a 4:59 mile and squatted 502 lbs, accomplishing a goal that I set 10 months ago.

Listen in for insights on the importance of setting yearly goals that push you to be a better husband, father, and human.

Never stop pushing.

Check out a free 7-day trial of my gym gainz guide here: https://www.benbarkerfitness.com

Fitness trends come and go constantly. And many of them are just that... a trend.

However, these 6 fitness trends are here to stay. If you're looking to level up leg day, add muscle mass, optimize natural testosterone, get better sleep, improve recovery, increase grit, and strengthen your posterior chain... today's episode is for you.

Slant board link: https://squatwedges.com?sca_ref=4831722.XsNNyCwCoQ

Creatine link (use BENBARKER10) https://www.sfh.com/products/strong-strength-and-muscle-builder

ZMA: https://www.amazon.com/dp/B00MKSLYW8?maas=maas_adg_48D08E05281D78AD0E7876EB6F9F555A_afap_abs&ref_=aa_maas&tag=maas&gad_source=1&gclid=EAIaIQobChMI4PitwNTvhAMVTUp_AB1XJANUEAAYASAAEgIWSPD_BwE

Free 7-day trial of my Gym Gainz Guide: https://www.benbarkerfitness.com

Join the Alpha Dad Nation as we dive into the importance of unwavering devotion to faith, family, and fitness. Gain insights on the power of consistency, drawing from personal experiences and guest interviews.

Mastering character, intense workouts, and pursuing excellence in all aspects of life can shape not just your own journey, but also the lives of your children.

Subscribe now and listen in.

PS start a free 7-day trial of my Gym Gainz Guide today: https://www.benbarkerfitness.com/

Let's discuss the practical implications of husbands and fathers being strong and fit: you will look better, feel better, and better fulfill the role of husband and father.

Fitness translates into a higher level of play for your kids and one day, grand kids.

More muscle mass increases longevity, that way as you age you maintain independence.

If you're ready to train seriously, sign up for a free 7-day trial of my gym gainz guide today: https://www.benbarkerfitness.com

Slant boards, knees over toes, and tib raises are all the rage right now, and rightfully so. Erik Rokisky founded SquatWedgiez, which makes slant boards, tib bars, and more to help you level up your leg workouts.

Listen in as we debunk some misconceptions on knees over toes and Erik gives his top 5 exercises to do with your slant board.

Pick up your a slant board here https://squatwedges.com?sca_ref=4831722.XsNNyCwCoQ

Follow Erik @squatwedgiez

If you need some direction in the gym sign up for a free 7-day trial of my Gym Gainz Guide Today: https://www.benbarkerfitness.com

Let's get physically and spiritually jacked! Men, this is a challenge to spend time in the Word daily. Lead your family in both fitness and faith.

On today's episode, I get to speak with Tanner Bezet of New Life Church in Arkansas. Tanner is dropping knowledge bomb after knowledge bomb. He talks about how everything, whether faith, fitness, or relationships, starts as a discipline, changes to devotion, and eventually evolves into dependency if you stay consistent.

Follow Tanner on IG @tannerbezet

Step up your workouts today with a free 7-day trial of my Gym Gainz Guide: https://www.benbarkerfitness.com

Don't strive for "good enough" in your fitness. As fathers, I believe we should strive for excellence in fitness, finances, family, faith, etc.

Can you do all 10 feats of fitness and strength listed in today's episode?

Level up your training today with a free 7-day trial to my Gym Gainz Guide: https://www.benbarkerfitness.com

There are so many parallels between life and fitness. The discipline, work ethic, and consistency gained from training will serve kids well in every aspect of life.

Listen in today as I dive into 7 life lessons I am teaching my sons through fitness.

Dads, do you want to look better, feel better, and perform at a higher level? Sign up for a free 7-day trial of my Gym Gainz Guide: https://www.benbarkerfitness.com

Everyone wants to be the most jacked dad in the school pick-up line. Mikhail probably wins that battle every time. Join us as we discuss the ultimate leg workout, setbacks due to injury, and hard work in the gym.

Follow Mikhail on IG and Twitter @dookiebutter100

Start a free 7-day trial of my Gym Gainz Guide today: https://www.benbarkerfitness.com

6 time CrossFit games athlete, Par Barber, joins the show to talk all things fitness and fatherhood. We discuss the OG CrossFit days of Barber, Khalipa, Froning, etc, and practical fitness for dads.

Most importantly, we talk about the goal of not yelling at our kids. We discuss how dads can still be impactful and in charge, without losing control.

Follow Pat on IG @coachpatbarber and @thefathersguild

If you're looking to crush some fitness goals, start a free 7-day trial to my gym gainz guide today: https://www.benbarkerfitness.com

Just because they're uncommon exercises doesn't mean you should not find away to make them happen.

You don't see a lot of people doing belt squats or safety bar good mornings, which is perhaps a clue that you should add them in.

Listen in today and find new ways to challenge yourself in order to reach a new level of fitness.

Start a fee 7-day trial to Gym Gainz Guide today for daily workout to increase muscle mass, decrease fat, and improve fitness level: https://www.benbarkerfitness.com

Don't miss this episode where Ty Horn and I discuss the importance of being strong as a father, Brazilian Jiu-Jitsu, and mobility training.

Follow Ty on IG: @mobility_monster74

Need a plan for the gym? Try a free 7-day trial of my Gym Gainz Guide here: https://www.benbarkerfitness.com

If you want to look good, feel good, and perform at a high level, your workout program must contain certain elements. You must be strong, fit, and athletic. Jogging or lifting alone will not accomplish this. Listen in to find out what makes the ultimate workout.

Don't miss my episode next week with @mobility_monster74

Sign up for a free 7-day trial to my Gym Gainz Guide today to crush your fitness goals in 2024: https://www.benbarkerfitness.com

Don't miss this episode where I dive into the top exercise for each muscle: Legs, arms, back, abs, etc. I also discuss rep ranges based on goal whether strength or hypertrophy. I also suggest a better glute exercise than barbell hip thrusts... because I am no about that life.

Start training today with a free 7-day trial to my gym gainz guide: https://www.benbarkerfitness.com

A new year is upon us! In this episode, I dive into 24 tips to take your fitness to the next level. Whether you are a beginner or a seasoned fitness enthusiast, there is a fitness tip here that will help you. From creatine monohydrate to cold exposure to tempo exercises, this list will help you get jacked!

Links from episode below:

Start training today with a free 7-day trial to my gym gainz guide: https://www.benbarkerfitness.com

Protein, creatine, and fish oil (use "BENBARKER10") https://www.sfh.com

PowerBlock Dumbbells (use "benbarker20") https://powerblock.com/?ref=202

Blue Light Glasses (use "benbarker") www.raoptics.com/benbarker

***I do get commissions from these links

Alex Johnston found himself 100 lbs overweight but took control of his life, diet, alcohol consumption, and fitness to go from 292 lbs to a fit 192 lbs. Alex used a unique workout style and motivation from podcasts to crush his goals and found a passion for fitness.

Follow Alex on IG @alex.fat2fit

Start a free 7-day trial to one of my workout plans today: https://www.benbarkerfitness.com

This is a very interesting episode with my friend Rustin Klafka. Rustin was coaching sports when he made the bold move of opening his own gym to train athletes.

At 43 he is still pushing himself to improve. We are going to team up to see how lean and jacked he can get. He will be following the carnivore diet and a workout plan that I create in order to lose body fat and optimize muscle mass.

Follow Rustin on socials @peakmvmnt

Ready to start getting fit? Start a free 7-day trial of my gym gainz guide today: https://www.benbarkerfitness.com/shop

Join the Ben Barker Fitness Podcast this week as I walk you through my Fit Dad's Holiday Fitness and Nutrition Survival Guide. Being the fittest dad on the block means staying consistent, while also enjoying life and family simultaneously.

Most importantly, don't wait for January to start working toward your fitness goals. Start today by signing up for a free 7-day trial of my Gym Gainz Guide: https://www.benbarkerfitness.com

In this episode of the Ben Barker Fitness Podcast, I interview Matt Green, host of the Faith Forged Fathers podcast. We discuss a wide range of topics, including:

The importance of push-ups in a well-rounded fitness routine
How to balance fatherhood with fitness and personal development
The role of faith in Matt's life and how it informs his approach to fitness
The science of testosterone and how to boost your levels naturally
The benefits of nasal strips and mouth taping for sleep and performance

This episode is packed with valuable information for anyone who wants to improve their fitness, fatherhood, and overall well-being. Be sure to listen and share it with your friends!

Follow Matt @faithforgedfather and check out his podcast: https://open.spotify.com/show/1SmmvVYDcxA3kSqEiUu2Aj?si=f74f4aaebf314748

Start a free 7-day trial to my Gym Gainz Guide today: https://www.benbarkerfitness.com

There is more than one way to skin a cat. And traditional Strength and Conditioning is not the only way to get fit.

Don't miss this episode where I interview my brother, Matt Barker, on how he used Brazilian jiu-jitsu to lose 75 lbs, improve strength, and increase his confidence as a husband, father, and protector.

Ready to step it up in the gym? Start a free 7-day trial to my Gym Gainz Guide today: https://www.benbarkerfitness.com

My dad is the picture of consistency. He has been consistent in ministry for 50 years, marriage for 45, and fatherhood for 35+. On top of that, he lost 140 lbs and has kept it off for over 10 years.

Don't miss this episode where my dad gives practical tips on how to lead your family in faith.

Start a free 7-day trial to my Gym Gainz Guide or Bodyweight Blaster plan today: https://www.benbarkerfitness.com

Most people are shutting it down for the year on their fitness goals and will attempt to start again in January. Don't be that dad.

Make it a habit of not quitting right now. In this episode, I give some practical tips on workout and nutrition habits to win through the holidays. Plus, what to do when dealing with setbacks and/ or injuries.

Moral of the story... don't quit! Start a free 7-day trial to my Gym Gainz Guide or Bodyweight Blaster Plan today: https://www.benbarkerfitness.com

Fast forward 2 years and he was down 100 lbs. After being asked over and over again how he did it, Dallas became a personal trainer in order to help clients.

Follow Dallas on IG @fitnesswithdalp

To start crushing your fitness goals, start a free 7-day trial to my Gym Gainz Guide or Bodyweight Blaster plan today: https://www.benbarkerfitness.com

Don't miss this episode with @dr._dadbod where we discuss getting efficient with workouts and making the most of our time. Yes, we want to get fit but we also need to prioritize the really important stuff like faith and family.

If you need guidance with your workouts, sign up for a free 7-day trail to my Gym Gainz Guide or Bodyweight Blaster plan today: https://www.benbarkerfitness.com

Dads, a new 4-week phase of my Gym Gainz Guide and Bodyweight Blaster Plan begins Monday 10/9. Grab a free 7-day trial today and start crushing your fitness goals here: https://www.benbarkerfitness.com

Don't miss this solo episode where I discuss 6 areas of life where dads can level up and live life to the fullest. Start focusing and putting more effort into your fitness, marriage, nutrition, fatherhood, finances, and faith today.

If Greg's Daughter ever says her dad is stronger than yours.. it is true 100% of the time. Greg is 47 years old and boasts a 800+ lb squat, while still being able to walk on his hands, do 20+ bar muscle ups, and run a 7-min mile.

Despite those numbers the most impressive thing about Greg is his heart and how he encourages others. Don't miss this episode.

Follow Greg on IG @shrek_diesel17

Grab a free 7-day trial to my Gym Gainz Guide here: https://www.benbarkerfitness.com

Danny Lehr is the CEO of the massively popular coffee and apparel brand, Caffeine and Kilos. As a husband, father, and business owner, he has invested heavily in coaching/ mentorship to excel in each role. Learn how he schedules his days in order to have time for his kids, wife, fitness, hobbies, and running a business.Follow Danny on instagram @danny_lehr and check out Caffeine and Kilos for their coffee of the month subscription https://shop.caffeineandkilos.com/shop?gclid=CjwKCAjwjaWoBhAmEiwAXz8DBfJ3xaYPCLr9fqjMEwxoWPRdOMJi12wZqOxtNFjRlQUU9O950ut-3BoCIJ4QAvD_BwEGrab a Free 7-Day trial to my Gym Gainz Guide today! https://www.benbarkerfitness.com

Justin didn't look bad before his transformation. His 6'5" frame hid the extra weight but it was taking a toll on his energy levels and his confidence.

Becoming a father was the catalyst Justin needed to kick his fitness into gear. Through trial and error, finding a coach, and consistent hard work, Justin has dropped 100 lbs and is looking SHREDDED.

Tune in for what has worked for Justin in the gym and in the kitchen.

Grab a free 7-day trial to my Gym Gainz Guide for a daily workout plan and better results: https://www.benbarkerfitness.com

Aja Barto stands at 6'5" tall. He is super strong, yet also quick, agile, and athletic. Aja played baseball for Tulane followed by the Ranger's organization. He then competed at the CrossFit Games in 2011, 2012, and 2013.

Now he is investing all of that knowledge he gained into his wife, children, community, and business, Behemoth Gym. Honestly, he is just a super cool dude. Don't miss this episode.

Follow Aja on IG @ajabarto and if you're in the Houston area, check out @behemothgym

Grab a free trial to my daily workout plan here: https://www.benbarkerfitness.com

Today is a special episode! This marks 52 weeks of podcasting for me. 1 year with no misses. There's a lesson in there.

For today's episode, I went back and listened to some of my favorite episodes to get 13 tips to help you excel in fitness and step it up in fatherhood. From coming home from work with Big Dad Energy to a 20-minute EMOM workout to help you stay on track with your fitness to emptying the dishwasher for your wife.

Don't miss this episode. Take some tips and tricks, crush your goals, and encourage some people along the way.

Start a free 7-day trial to my daily workout plan here: https://www.benbarkerfitness.com

My wife and I are about to celebrate 10 years of marriage! We don't know a lot but we know how to have fun and still genuinely enjoy being around each other.

Tune into this episode for 4 tips on how to win at marriage and have fun along the way. From playing together to Rob Dyrdek's communication strategy of texting his wife his schedule every morning.

Kimi and I plan to relaunch our joint podcast "Real Talk with Ben and Kimi." More details on that later. We will discuss marriage, parenting, etc. Taking suggestions for changes to the name and/ or a tagline.

Subscribe to @being_barker for Kimi's YouTube and try a free 7-day trial to my daily workout plan here: https://www.benbarkerfitness.com

Today I chat with repeat guest Brian Chambers of @bigbendstrength. Brian has one of the best beards in the business, potentially the greatest fitness tiktok audio ever, and is an awesome olympic weightlifting

coach.

Tune into today's episode to see how olympic weightlifing can be a valuable part of your strength program. Stick around to the end for Brian's top 5 exercises.

Brian is releasing a 6 week "Weightlifting 101" program in September. You can preorder here: https://www.bigbendsc.com/weightlifting-101

Most importantly pair that program with my "Short shorts, squats, science" T-shirt from my shop: https://www.benbarkerfitness.com/shop

It is not always about a grand gesture. Adrian believes that winning in faith, family, and fitness is about doing the little things right, consistently.

Getting consistent in the gym will lend itself to being a better husband and father. Want to toss your kids higher in the air? Carry your wife over the threshold? Look and feel better? This starts with training consistently in the gym and learning that you've got more in the tank.

Learn more about Adrian at https://menofbedrock.com

To get started training today, try a free 7-day trial to my daily gym plan: https://www.benbarkerfitness.com

@zackstrength has built a great following on both Twitter (x, now I guess) and Instagram by posting about his love of steak and eggs. As a former defensive lineman at USC, Zack dropped a tremendous about of weight by following his version of the Keto Diet.

I was surprised to hear that Zack doesn't spend countless hours in the gym because this dude is jacked. As a busy professional, husband, and father, he has found that full-body workouts work best for him. He is a big believer in prioritizing compound lifts to hit multiple muscle groups at once.

Lastly, hear about Zack's recent 7-day fast. Don't miss this episode and give Zack a follow: @zackstrength

Have a plan for the gym. Grab a free 7-day trial to my daily workout plan here: https://www.benbarkerfitness.com

Are you just going through the motions, idling, and apathetically moving through life?! Do you need to regain that fire in your belly and start striving for more?

Nate Norman is a husband and father. He works a physically demanding job in construction. Nate has found a way to train hard, give more time and energy to his family, and start helping other men get the most out of life. Follow Nate on Twitter to learn more about him @_NateNorman

Don't miss this episode!

Grab a free 7-day trial of my daily workout program here: https://www.benbarkerfitness.com

@livfitkarl is a busy husband and father of 4, yet he still finds time to crush workouts 4-5 times per week. Karl says the secret to success as a fit dad is to be flexible with your plan. Missed your morning workout? Make up for it that evening! Only have 20 minutes? Workout hard for however long you have.

Karl also gives some diet tips, top 3 mobility moves, and top 5 exercises to help dads defeat the dad bod.

Grab a free 7-day trial to my daily workout plan here: https://www.benbarkerfitness.com

Josh (@joshuapayneharris) has built a complete American Ninja Warrior course in his backyard. Josh is a husband and father of 3, who battled Lyme disease and was bedridden but decided to take control through diet and exercise. He is now fitter than ever at 41. He competed on American Ninja Warrior and is looking to make a return.

Josh is the Executive Director of Well Fed. Well Fed exists to provide FREE healthy foods and nutrition coaching to families in need through its innovative mobile market and educational programs in order to eliminate food insecurity one community at a time. Our desire is to come alongside organizations that are like-minded and working hard to fight food insecurity. Learn more here: https://wellfedar.org

Grab a free 7-day trial of my daily workout program here: https://www.benbarkerfitness.com

Not being able to make the gym is a poor excuse for being out of shape. @fitfrhome drops some knowledge on how anyone can achieve a high level of fitness from their living room. Listen in for his top 4 bodyweight exercises and how you can crush your goals no matter where you are.

My daily gym plan is a simple daily script to follow in the gym. It also gives you access to my bodyweight blaster plan, so you'll never miss a workout. Grab a free 7-day trial here: https://www.benbarkerfitness.com

Don't miss this episode with Alex VanHouten (@justbetterdaily). Alex is a father of two and is crushing the fitness and nutrition game. In this episode, we discuss how to structure a well-rounded fitness plan and why counting calories is not all it is cracked up to be. We also dive into faith, fasting, protein, macronutrients and.... SARDINES.

Start stepping up your fitness today with a free 7-day trial to my daily workout plan here: https://www.benbarkerfitness.com

Learn more about Alex here: https://betterdaily.live

Welcome to the Ben Barker Fitness Podcast! For a visual on my top 3 mobility exercises, check out my short youtube video here https://youtube.com/shorts/AjEcMNTwXf0?feature=share (it's 15 sec long). In this episode, I dive deep into the world of mobility exercises and reveal three easy hacks that will help keep all the dads out there stacked, jacked, and supple. As we age, maintaining mobility becomes crucial for overall fitness and well-being. Join me as I explore practical tips, insightful techniques, and effective exercises designed specifically for dads. Discover how mobility exercise hacks can enhance your performance, reduce injuries, and improve your overall quality of life. Whether you're a dad looking to stay active or someone interested in mobility training, this episode is packed with actionable insights and exercises that can be easily incorporated into your routine. Tune in now and unlock the secrets to staying mobile, flexible, and ready to take on life's challenges with strength and grace. Don't miss this transformative episode of the Ben Barker Fitness Podcast!

Start training today with a free 7-day trial to my daily workout program here: https://www.benbarkerfitness.com

In honor of Father's Day, I team up with my friend and fellow Neighborhood Alpha Dad, Dezi Abeyta (@deziabeyta) of the "Can't Believe I Made it" podcast. In this episode we delve into the ins and outs of peak performance and how that intertwines with being an intentional father. By incorporating better sleep habits, breath work, and gratitude, dads can up their game and crush fatherhood. We also dive into what we believe is the ultimate "hack" to spending quality time with our children. Listen in and let's grow together.

Find Dezi on instagram and tiktok: @deziabeyta

Grab a free 7-day trial of my workout program and start training to be the best version of you today: https://www.benbarkerfitness.com

Join me for a solo episode of the Ben Barker Fitness Podcast. Today I am going to drop some knowledge bombs and give you 5 tips to ditch the "dad bod." Mainstream media has popularized the dad body saying that is what women prefer... but I don't buy it. Make time for the gym. Make fitness part of your lifestyle and involve your wife and kids.

Grab a free 7-day trial of my Daily Workout Subscription and start training today: https://www.benbarkerfitness.com

Welcome to another episode of the Ben Barker Fitness Podcast! In this episode, we sit down with Jacob Howard (@jacobhoweird). Join us as we delve into his world of "Simple Recipes by a Simple Man," where he shares his secrets for creating mouthwatering high-protein donuts and delectable air fryer recipes.

In this insightful conversation, Jacob reveals the ins and outs of his culinary creations, taking us step by step through the process of making high-protein donuts that will leave your taste buds begging for more. He unveils his tried-and-true methods, ingenious ingredient substitutions, and pro tips to ensure your donuts are both nutritious and indulgent.

But that's not all! As a busy father himself, Jacob understands the challenges of maintaining a healthy lifestyle amidst a hectic schedule. Tune in as he imparts his invaluable wisdom on how to prioritize fitness and well-being, even with a packed calendar. Discover his innovative approaches, time-saving hacks, and effective strategies that will empower you to stay fit and healthy, regardless of the demands of fatherhood.

Whether you're a fitness enthusiast, a parent seeking health-conscious recipes, or simply someone looking for inspiration to lead a healthier lifestyle, this episode has it all. Get ready to elevate your culinary skills, uncover the potential of your air fryer, and gain valuable insights from Jacob Howard's remarkable journey. Tune in now and embark on a transformative path toward a fitter, healthier you!

Grab a free 7-day trial to my daily workout subscription here: https://www.benbarkerfitness.com

In this episode of the Ben Barker Fitness Podcast, join me as I delve into the significance of dads pushing their limits. Hear about my pursuit of accomplishing two incredible fitness milestones in a single day. Discover the transformative power of challenging yourself as a father, as I share personal insights, practical tips, and inspirational stories to help you unleash your inner alpha. We'll explore the mental and physical fortitude required to conquer the 500-lb squat and the 5-minute mile, while uncovering strategies for balancing family life, training, and personal growth. Join me on this remarkable journey towards unlocking your true potential as a dad and becoming the ultimate role model for your children. Get ready to ignite your passion for fitness, redefine your limits, and create a legacy of strength, determination, and resilience.

How can you challenge yourself today?

Take your fitness to the next level with a free 7-day trial to my daily workout subscription here: https://www.benbarkerfitness.com or with the 4-week workout plan in my "Leaner and Stronger" ebook here: https://www.benbarkerfitness.com/shop

Join host Ben Barker in an enlightening episode of the Ben Barker Fitness podcast as he sits down with fitness expert Kyler Harris to explore the transformative journey of fathers embracing discipline in their faith and fitness. Discover the profound benefits that arise from the integration of physical and spiritual growth. Gain invaluable insights on striving for greatness, pushing boundaries, and maximizing potential. Tune in to this captivating conversation that will inspire and empower fathers to unlock their true potential and lead a life of purpose, strength, and balance. Don't miss out on this must-listen episode packed with practical tips, personal anecdotes, and powerful perspectives on the intersection of faith, fitness, and personal growth.

Grab a free 7 day trial to my daily workout subscription that gives a simple daily plan for the gym or home workouts: https://www.benbarkerfitness.com

Grab my Ebook with 4-weeks of workouts and/ or an Alpha Dad T-Shirt in my shop: https://www.benbarkerfitness.com/shop

In this Ben Barker Fitness Podcast episode, join host Ben Barker as he interviews Jeff Shirrell, the founder of https://yourstorytoglory.com. Together, they explore the journey of fathers finding fulfillment through faith, health, relationships, and purpose. Discover how faith can transform every aspect of a father's life, learn practical tips for maintaining a healthy lifestyle, and gain insights on nurturing meaningful connections. Jeff Shirrell shares wisdom on aligning actions with values and leaving a lasting legacy. Tune in for an inspiring conversation that will equip you with tools for a fulfilling life as a father. Subscribe now and unlock the secrets to fatherhood fulfillment.

If you want to start improving your health and need some direction in the gym, grab a free 7-day trial to my daily workout subscription here: https://www.benbarkerfitness.com

Alpha Dad T-Shirts and my workout ebook are live in my shop: https://www.benbarkerfitness.com/shop

In this episode of the Ben Barker Fitness Podcast, I sit down with Alpha Dad Jim Ski, who accomplished the incredible feat of completing the Murph workout for 365 days in a row. We dive into the physical and mental challenges of the Murph workout and how Jim was able to push through each day. We also discuss the importance of consistency in achieving fitness goals and how Jim was able to maintain his motivation throughout the year-long challenge. Lastly, we talk about the importance of remembering our nation's heroes. This episode is a must-listen for anyone looking to push their fitness limits and achieve their goals. Tune in now to hear Jim's inspiring story and learn valuable tips and insights for your own fitness journey.

Follow Jim as he now completes 365 days in a row of CrossFit Hero Workout: @jimbobroski

Get a free 7-day trial to my workout subscription here: https://www.benbarkerfitness.com

In this episode of the Ben Barker Fitness Podcast, I discuss the 7 top habits that can help you increase your fitness and optimize your health. From the importance of starting your day with a morning chug (water before coffee) and educating yourself with informative podcasts to the benefits of weightlifting, protein intake, and getting enough sunlight, veggies, and hydration. Join me as I dive deep into each habit and explain how incorporating them into your daily routine can transform your overall health and fitness. Don't miss out on this informative and actionable episode!

Grab a free 7-day trial to my Daily Gym Plan or Bodyweight Workout Plan here: https://www.benbarkerfitness.com

In this episode of the Ben Barker Fitness Podcast, I sit down with Coach Raj, a renowned fitness expert with a massive Twitter following. Coach Raj specializes in teaching high performers how to build lean muscle mass, optimize their sleep, and dial in their nutrition for maximum results. With years of experience under his belt, he shares valuable insights on the science behind muscle growth, the role of sleep in recovery and performance, and the importance of proper nutrition. Tune in to learn the secrets of high performers and discover actionable tips for achieving your fitness goals. Whether you're a beginner or an experienced athlete, this episode is a must-listen for anyone looking to take their fitness game to the next level. Don't miss out!

Make sure to follow @thecoachraj on twitter, instagram, and tiktok.

Grab a free 7-day trial to my workout program here: https://www.benbarkerfitness.com

Today I sit down with Money Mitch Moore, the strongest financial planner on Twitter with a jaw-dropping 635 lb deadlift. In this episode, we dive into the importance of combining fitness and finances for a healthy lifestyle. With Money Mitch's expertise in financial planning, we discuss strategies for managing money as a couple, the importance of communication, and tips for achieving financial fitness. Tune in to gain insights into building a strong marriage, staying fit, and achieving financial success. Don't miss this power-packed episode! Follow @mitchdmoore on twitter and check out his podcast here: https://podcasts.apple.com/us/podcast/super-moore-bros/id1637358744

Get a free 7-day trial to my workout plan here: https://www.benbarkerfitness.com

In this episode of the Ben Barker Fitness Podcast, I sit down with my brother-in-law and Fitness Coach Kyler Harris to discuss the challenges of staying fit while juggling a busy life as a father, husband, gym owner, and firefighter. With years of experience in the fitness industry, Kyler shares valuable tips and strategies on how to prioritize health and fitness amidst a hectic schedule, including time-saving workouts, smart nutrition choices, and mental health practices. Tune in to learn how to overcome obstacles and achieve your fitness goals, no matter how busy life gets! Sign up today for a free 7-day trial to my daily workout program here: https://www.benbarkerfitness.com

In this episode, I dive into the top 7 reasons why every man should be lifting weights. From increased testosterone to better sleep and functional strength, lifting weights has numerous overlooked benefits. Join me as I explore each of these reasons in detail. Whether you're a seasoned lifter or just getting started, this episode is a must-listen for anyone looking to optimize their fitness routine and improve their overall health and well-being. Don't miss out on this informative and insightful discussion on the benefits of weightlifting for men. Tune in now! If you need some direction in the gym try a free 7-day trial to my daily workout subscription here: https://www.benbarkerfitness.com

In this episode, I sit down with Brian Chambers, owner of Big Bend Strength and Conditioning, to explore the world of Olympic weightlifting and how it can benefit your fitness journey. Brian shares his insights on the mechanics of weightlifting and how it can help you achieve your fitness goals faster. We also delve into the importance of quality sleep and its impact on overall health and fitness. Additionally, we discuss Brian's viral TikTok audio and how he leveraged the power of social media to reach a wider audience. Tune in to learn from an expert in the fitness industry and gain practical tips to improve your health and fitness. Learn more about Brian here: https://www.bigbendsc.com and make sure to check out my new alpha dad shirts here: https://www.benbarkerfitness.com/shop

In this episode, I sit down with former NHL player, Jack Skille, to discuss his career, optimizing health, saunas, cold exposure, and staying fit. Jack shares his personal journey of overcoming injuries and maintaining his fitness, even after retirement. We dive deep into the benefits of saunas and cold exposure, and how they can help improve your health and fitness. If you're looking to optimize your health and fitness routine, this is an episode you won't want to miss! Tune in to gain valuable insights and practical tips for staying fit and healthy. Make sure to follow @jackskille on Instagram and check out a free 7-day trial of my daily workout program: https://www.benbarkerfitness.com

In this episode of the Ben Barker Fitness Podcast, I delve into the importance of fathers helping their children believe they are capable of achieving greatness through physical fitness. As a father myself, I share my personal experiences and insights into why dads should strive to be the best versions of themselves and lead by example. By instilling the values of hard work, dedication, and excellence in fitness, dads can help their children develop a mindset of resilience and determination that will serve them well throughout their lives. Tune in to learn how you can inspire your kids to become superheroes in their own right through physical fitness! Check out my Alpha Dad Shirts here: https://www.benbarkerfitness.com/shop and my daily workout subscription here: https://www.benbarkerfitness.com

In this episode, I sit down with Chase Calhoun, a real estate mogul who has built an impressive empire. We discuss the importance of finding a mentor, Chase's approach to fitness, and how he manages his finances.

Chase shares his journey of starting out as a young entrepreneur, the challenges he faced along the way, and how he leveraged fitness to help him stay focused and driven. We also dive deep into his strategies for building a successful real estate business, including how he manages his portfolio and balances risk and reward.

If you're looking for inspiration and practical advice on how to build a thriving business and maintain a healthy lifestyle, this episode is a must-listen. Join us as we learn from the wisdom and experience of Chase Calhoun, and discover how to make your dreams a reality.

Make sure to follow Chase Calhoun Real Estate on Instagram, Twitter, TikTok, and Facebook.

Check out my Free 4-week workout plan Ebook I just released here: https://www.benbarkerfitness.com/free-workout

In this episode, I sit down with Chase Calhoun, a real estate mogul who has built an impressive empire. We discuss the importance of finding a mentor, Chase's approach to fitness, and how he manages his finances.

Chase shares his journey of starting out as a young entrepreneur, the challenges he faced along the way, and how he leveraged fitness to help him stay focused and driven. We also dive deep into his strategies for building a successful real estate business, including how he manages his portfolio and balances risk and reward.

If you're looking for inspiration and practical advice on how to build a thriving business and maintain a healthy lifestyle, this episode is a must-listen. Join us as we learn from the wisdom and experience of Chase Calhoun, and discover how to make your dreams a reality.

Find Chase on Instagram, Twitter, TikTok, and Facebook.

Check out a free 7-Day Trial to my workout subscription here: https://www.benbarkerfitness.com

In this episode, I sit down with Rusty Wilson, the alpha dad behind Trailblazer Roasting Co. Rusty shares his journey from being a fitness enthusiast to a proud father and successful entrepreneur. We delve into Rusty's passion for coffee, how he incorporates fitness into his daily routine, and the challenges of being a father and business owner. Tune in to discover Rusty's insights on the power of determination, the importance of balancing work and family, and how to stay motivated in your fitness journey. This episode is a must-listen if you're looking for inspiration to pursue your passions and overcome obstacles. Check out Trailblazer Roasting Co here: https://trailblazerroasting.com and a free trial to my workout program here: https://www.benbarkerfitness.com

https://www.benbarkerfitness.com/shopThis episode discusses the pitfalls of relying solely on the scale to track progress in your health and fitness journey. Instead, I explore the benefits of setting non-scale goals, such as lifting heavier weights, running faster, improving your flexibility, and using performance-based tracking to measure your progress. I provide tips on setting realistic goals, tracking your progress over time, and exploring the mental and emotional benefits of focusing on performance rather than the numbers on the scale. Whether you're just starting out on your health journey or looking to shake up your routine, this episode will give you the tools you need to achieve your goals and stay motivated along the way.

Check out the 4-Week Workout Plan Ebook I just released here: https://www.benbarkerfitness.com/shop and get 50% off with code "EBOOK%"

Or kick things off with a free 7-day trial to my daily workout subscription here: https://www.benbarkerfitness.com

In this episode, I discuss the importance of consistency and choosing a style of exercise and eating that you can maintain long-term. I also talk of the 75 Hard, strength and conditioning, and Hiit workouts. Try a free 7-day trial to my workout program here: https://www.benbarkerfitness.com

My good friend, Robert Dycus, joins me in the first episode of my Alpha Dad series. We discuss what it means to be an Alpha Dad by pursuing excellence in our fitness, finances, faith, freedom, and family. Don't miss this one!

You can get my 4-Week Workout Plan Ebook for FREE here: https://www.benbarkerfitness.com/free-workout

Set small, attainable goals or big, hairy, audacious goals? Why not ask just how good it can get? I've decided to chase things that might be out of reach. Worse can scenario, I'll become awesome and teach my kids a great work ethic. Let's win and encourage some people along the way!

Check out my Neighborhood Alpha Dad (TM) Shirts here: https://www.benbarkerfitness.com/shop

My friend Mason's podcast (Breathin' Air): https://www.breathinairpodcast.com

This saying is probably coined now... but hard work pays off. Doing tasks, habits, and exercises that other people purposely avoid will set you apart. Do the hard work!

Get your Neighborhood Alpha Dad T-Shirt here: https://www.benbarkerfitness.com/shop

Multiple tiny habits, performed daily, can add up to big results in your health and fitness journey! The goal of this episode is to help you identify some healthy habits that you can add to your routine in order to take your fitness to the next level.

Check out a 7-day free trial to my workout subscription here: https://www.benbarkerfitness.com

First and foremost, you need a plan for the gym. Find a solid program that aligns with your goals. Stick with it. That being said, we do need some variety in our workouts in order to continue seeing results and avoid plateaus and injuries. For each workout cycle of 4-8 weeks, I will add in some different auxiliary exercises to address weaknesses and because I enjoy mixing it up! Ring dips and sprints made the list. Listen in for all 8 exercises.

Check out a free 7-day trial to my workout program here: https://www.benbarkerfitness.com

Protein isn't only essential for building muscle but also aids in keeping your hair, skin, nails, and immune system healthy! Here are 9 easy ways to get more protein in your diet!

Get a free 7-day trial to my workout program here: https://www.benbarkerfitness.com

My favorite Protein (I am sponsored by SFH and you can use BENBARKER10 for 10% off) https://www.sfh.com/collections/protein/products/pure-whey-protein?variant=37047618502816

In this episode, I give you 17 tips to help you crush your health and fitness goals in 2023! Here is a sneak peek: prioritize protein, 4 workouts per week, and getting a reusable water bottle!

4 Gym Programs that Work (Article Link)

https://www.benbarkerfitness.com/post/4-gym-programs-that-work-2022

Free Trial to my workout subscription + my 4 Free ebooks:

https://www.benbarkerfitness.com

Input = Output. If you are constantly on a diet of negativity and mediocrity, that's what your life will start to look like. I am on a mission to surround myself with people looking to push the limits and see just how good we can get!

Get my "Just Start" 4 week workout plan ebook for FREE when you sign up for a free 7-day trial to my workout subscription here:

https://www.benbarkerfitness.com

A lot of fitness podcasts just feature fitness professionals. Today's guest is a father of four who is not in the fitness industry. He has a normal job, a wife, 4 kids, a full-time job, and is still making time to better himself in the gym. We can all make time! Get my "Just Start" 3 day per week gym ebook when you sign up for a free trial of my workout subscription here: https://www.benbarkerfitness.com

Quit getting paralysis by analysis. Whether you have a fitness, financial, or family related goal, Just Start! My latest blog post: https://www.benbarkerfitness.com/post/tracking-results-and-non-scale-goals FREE 7-Day Workout Plan Trial: https://www.benbarkerfitness.com

It's that time of year. Quick fixes, diet, and 30 day challenges that can't be maintained long term will be everywhere. Rather than program hopping and yoyo dieting, chose a style of fitness and nutritious eating/ calorie control that you can maintain for a lifetime! Check out a free 7-day trial my daily workout program here https://www.benbarkerfitness.com

If you want something... go for it! They say luck favors the bold. What is your goal? Whether it be fitness or professional, position yourself to win. Then don't quit! Check out my daily workout subscription at https://www.benbarkerfitness.com

I think we either win or lose each day! Try these 7 tips to win the day by taking your fitness and workouts to the next level! Check out my daily workout subscription at https://www.benbarkerfitness.com Thank you for listening!

Emphasis on the "Just Start." Don't get paralysis by analysis. Set your goal. Then begin immediately! This goes for professional goals, fitness goals, marriage goals, etc! If you need help with your fitness goals, check out my daily workout subscription or free bodyweight workout ebook here: https://www.benbarkerfitness.com

I posted a video with steps to becoming the neighborhood alpha dad on instagram and tiktok and they blew up! It is partially a joke and partially true. I think each dad should strive to be our best physically, spiritually, mentally, and financially for our wives and kids! If you're ready to start your fitness journey check out my FREE 4-week bodyweight workout ebook here: https://www.benbarkerfitness.com/free-workout

We are not registered dietitians but we know a thing or two about eating for health. But we also like to live a little! Today my wife, Kimi, joins me to talk about how we strive to feed and fuel our growing family! Check out my FREE 4-Week bodyweight workout e-book here: https://www.benbarkerfitness.com/free-workout

People start anything and immediately expect to win. It takes years and a ton of reps to become successful! Also, a tip I recently learned from Alex Hormozi on how to leverage Twitter to create better content! Check out my daily workout subscription at https://www.benbarkerfitness.com

Have you ever noticed that you push it more in the gym when you are pursuing a specific goal? Or that you put more into your relationship with your spouse when you were dating/ chasing them versus when married? Having a goal to chase gives us purpose and something to strive for! Check out my daily workout program at https://www.benbarkerfitness.com

You can show up to the gym for a few months and get "Newbie Gainz." But eventually you will need to follow a program and progressive overload in order to continue seeing success! What workout split is the best? The 4-day split? The bro split? Check out my daily workout program at https://www.benbarkerfitness.com

As we age, I think we are going to hurt no matter what. We just have the choice of hurting from being weak and deconditioned or hurting from being in the gym and getting strong. I choose to be strong. I will keep pushing my level of fitness until they put me in the ground. Who is with me?! https://www.benbarkerfitness.com

Keep your workouts and diet simple. Too often, we overcomplicate fitness and nutrition and become debilitated by the complexity. Simplify your plan and the execute. You will see better results actually doing a simple plan than you will with a complex plan sitting on the shelf. Check out my daily workout plan at https://www.benbarkerfitness.com

Just start. Don't wait for the conditions to be perfect! Whatever goal you have been putting off... start today!