Motivation won’t change your life in 2026 — daily non-negotiables will.
👉 Resources mentioned in this episode:
Max Results, Minimum Days — a 3-day-per-week full-body workout program built for busy dads: https://marketplace.trainheroic.com/workout-plan/team/maximum-results-minimum-days-3d-wk?attrib=594244-ig
Free 30-day access to the 1st Phorm app for tracking workouts, nutrition, and habits: https://1stphorm.app/benbarkerfitness
In this first episode of the newly rebranded Fit Fathers Fellowship Podcast, I break down why busy dads don’t fail because of laziness or lack of desire — they fail because they try to do too much without a plan.
If you’re a dad who wants to:
Get fit without living in the gym
Stay consistent with workouts, faith, and family
Build discipline that lasts longer than motivation
Lead by example for your kids
…this episode is for you.
I share 5 simple, actionable principles to help you create daily non-negotiables you can execute even on your busiest days — covering fitness, faith, nutrition, and habits. You’ll learn how to simplify your plan, attach habits to real-life triggers, track what matters, and stop waiting for the “perfect” plan before taking action.
Why motivation is unreliable for dads
How to set 3–5 daily non-negotiables that actually stick
How to structure workouts around a busy schedule
Simple fitness, faith, and nutrition habits you can’t talk yourself out of
Why speed beats perfection every time
Ben also introduces the mission behind Fit Fathers Fellowship — helping dads move with speed, take action, and keep the promises they make to themselves.
If you’re tired of starting over every Monday and ready to build real momentum, press play — then pause the episode and take action today.
Set the standard. Stay strong. Lead your family well.
In this episode, you’ll learn:
Want max results without living in the gym?
👉 Join my new 3-day/week full-body workout program, Max Results, Minimum Days—built specifically for busy dads who still want strength, muscle, and athleticism:
https://marketplace.trainheroic.com/workout-plan/team/maximum-results-minimum-days-3d-wk?attrib=594244-ig
👉 Fuel your training with 1st Phorm Creatine Monohydrate (I recommend bumping to 10g/day for strength, recovery, and brain health): https://1stphorm.com/products/micronized-creatine-monohydrate/?a_aid=benbarkerfitness
The new year is here—and most men fall behind before it even starts because they’re waiting for the “perfect” day to begin.
In this episode of the Ben Barker Fitness Podcast (possibly soon rebranding to Fit Fathers Fellowship), Ben lays out a simple, no-fluff blueprint for dads who want to lead their families well—physically, mentally, and spiritually.
You’ll learn:
Why every dad needs ONE clear fitness challenge (not 10 goals you’ll quit)
How systems and structure beat motivation every time
Why 3-day/week full-body workouts are the most effective approach for busy fathers
The only supplements that actually matter (whey, creatine, multivitamin)
Why upping creatine to 10g/day can improve strength, recovery, and brain health
How to build real accountability through brotherhood and community
Why spiritual fitness matters just as much as physical fitness
How to add weekly sprints for conditioning—even during winter
This episode is about more than a new year.
It’s about becoming a better, stronger, more disciplined father—the kind your kids can look up to.
Your kids don’t need a shredded dad.
They need a dad who finishes what he starts.
📩 DM me on Instagram or comment on the podcast with your plan for the year.
👊 Share this episode with another dad who needs encouragement and structure.
Let’s build strong fathers—and stronger families.
What does it really take to stay consistent with your training as a busy dad?
In this episode, I sit down with Baylor Cohu, a husband, father of two, full-time construction professional—and a man who hasn’t missed a workout in over 1,299 consecutive days.
Not as a fitness influencer.
Not as a full-time athlete.
But as a normal dad who decided consistency matters more than motivation.
Baylor breaks down how his training has evolved from heavy lifting to endurance running, how he structures his week around a demanding job and family life, and why starting before January is one of the biggest “massive flexes” a dad can make.
You’ll hear:
How Baylor built a 3+ year no-miss workout streak without burnout
What “training every day” actually looks like for a working dad
How fitness became mental clarity, stress relief, and discipline—not punishment
Why waiting for January is keeping most dads stuck
How small daily wins build momentum that lasts for years
This episode is a reminder that you don’t need more time—you need higher standards.
If you’re a dad who wants to lead from the front in faith, family, and fitness, this conversation will challenge you to stop waiting for the perfect moment and start building momentum today.
🎧 Listen in, take notes, and then go get your work in.
Want to get stronger, leaner, more energized—and actually present for your family—without living in the gym or chasing influencer nonsense?
👉 Grab 25% OFF my Gym Gainz Guide—built specifically for busy dads who want structure without obsession.
Use code VIPBBF here: https://trainheroic.co/garagegymgainzWEB
👉 And if you’re struggling to hit your protein, 1st Phorm protein makes it stupid simple. That’s what I use and recommend— https://1stphorm.com/products/phormula-1/?a_aid=benbarkerfitness
In this episode, I break down 10 rules for a 10x better dad life—not hacks, not trends, but habits that compound over time and actually work for real men with real responsibilities.
These rules are about strength, longevity, faith, and leadership—because none of this makes you special, but all of it makes you better.
Here’s what we cover:
Rule 1: Why dads should aim for 1g of protein per pound of bodyweight, and how to hit it without overthinking meals
Rule 2: The case for 2 cups of black coffee (focus, performance, zero nonsense)
Rule 3: How to consistently drink 3+ liters of water per day without relying on motivation
Rule 4: Why 4 sprint sessions per month can help preserve speed, confidence, and heart health
Rule 5: A realistic approach to 5 workouts per week, with at least 3 days of lifting
Rule 6: Why 60+ minutes of family play absolutely counts as fitness
Rule 7: The power of 7 minutes of daily mobility for joints, movement, and longevity
Rule 8: Why you don’t need perfect sleep—just 8-ish hours in bed consistently
Rule 9: How 9 minutes of morning sunlight improves mood, sleep, and energy
Rule 10: Why studying 10 Bible verses matters for dads who want strength without burnout
I’ll also share how to simplify each rule so you can actually stick with it—because intensity doesn’t win long-term, consistency does.
You don’t need to do all 10 perfectly.
Pick 2–3. Stack wins. Build momentum.
Strong dads build strong families.
If you want simple programming, structure, and accountability built for fathers, check out the Gym Gainz Guide—and don’t forget to use code VIPBBF for 25% off.
Links for 1st Phorm protein, coaching, and resources are all in the show notes.
Most dads think they need a perfect plan, more talent, or the right moment to get ahead. But the truth? Someone with half your talent and twice your consistency is already beating you.
Use VIPBBF to get 25% off my workout plan: https://trainheroic.co/garagegymgainzWEB
Get the best protein from 1st Phorm: https://1stphorm.com/products/phormula-1/?a_aid=benbarkerfitness
In this episode, I break down the real reasons dads fall behind—and how to level up in the four areas that matter most: fitness, marriage, finances, and personal discipline.
You’ll learn:
Why your fitness progress is slow (hint: your nightly drinks are destroying your results)
How to train with integrity instead of ego—full-depth squats, extra reps, real effort
The “60/40 Marriage Rule” that instantly improves your relationship
Why building a side business while working a full-time job is the smartest move for dads
How to reclaim hours every week by cutting alcohol, scrolling, and Netflix
Practical habits to get ahead spiritually, physically, financially, and as a father
How consistency—not talent—is the greatest multiplier for every area of your life
This episode is for the dad who wants to lead his family with strength, build financial freedom, improve his marriage, and finally get serious about his fitness.
If you're ready to stop making excuses and start winning in life, this is the episode you need.
In this episode of the Ben Barker Fitness Podcast, I break down the 5 systems every dad needs to audit before 2026: fitness, faith, fatherhood, marriage, and career. This isn’t a hype session — it’s a tactical, 10-minute tune-up to help you finish December with momentum and hit January already winning.
➡️ Get your FREE 7-day trial to the Gym Gainz Guide and lock in your training for 2026: https://trainheroic.co/garagegymgainzEM
If you need high-quality protein or creatine, support the show by grabbing 1st Phorm Phormula-1: https://1stphorm.com/products/phormula-1/?a_aid=benbarkerfitness
Inside the episode:
• Fitness Audit:
Choose 2–3 strength lifts, a conditioning test (mile run, 2K row, assault bike), and one measurable mobility benchmark. Ask the key question: Am I stronger, fitter, and more mobile than last December?
• Faith System Audit:
Did you open your Bible daily in 2025? Were you praying proactively? Are you leading spiritually at home or relying on your church to do it for you?
• Fatherhood Audit:
Where are you present but not engaged? Ben breaks down how to reconnect, reduce distractions, and build deeper daily connection with your kids.
• Marriage Audit:
A quick scan on tone, presence, and intentionality. Plus: the 15-minute weekly marriage meeting Ben and his wife use to stay aligned.
• Career Audit:
Where are you wasting bandwidth? What meetings, distractions, or bad habits are draining your effectiveness? And what boundary will you set before January?
A strong dad isn’t built in January — he’s built in December.
Listen in, take action, and share this with a dad who wants to finish 2025 strong.
In this episode, we break down one unique exercise for every major muscle group — moves that are fun enough to keep you consistent but effective enough to actually build muscle.
🔥 Gym Gainz Guide – my 5-day strength program for busy dads: https://trainheroic.co/garagegymgainzWEB🍽 1st Phorm Phormula-1 – the protein I use for recovery: https://1stphorm.com/products/phormula-1/?a_aid=benbarkerfitness
Because as dads, we want results…
but long-term, it’s about consistency, simplicity, and enjoying the process.
These movements challenge your body in new ways without falling into the “crazy TikTok workout” trap.
Just solid, smart training that helps you stay strong for your family.
Inside this episode:
Why novelty boosts long-term consistency
The difference between “unique” and “useless”
1 effective movement for: chest, back, quads, hamstrings, shoulders, traps, arms, calves, abs, low back, and forearms
How to sprinkle in these exercises without derailing your program
Why fatherhood + fitness go hand in hand
Featured Exercises:
Ring dips, devil squats, high KB row, monkey foot curls, KB archers, calf raises done right, cheat curls, Tate press, snatch high pulls, reverse hyper, ring L-sits, and pinch carries.
In this episode of the Ben Barker Fitness Podcast, I break down 6 proven strategies every dad needs to build REAL discipline—especially during the chaos of the holidays. If you’re tired of relying on motivation that comes and goes, this episode will show you how to build the kind of long-term consistency that creates strong bodies, strong minds, and strong families.
• Fuel your workouts the right way — grab 1st Phorm Phormula-1 for faster recovery and better muscle growth: https://1stphorm.com/products/phormula-1/?a_aid=benbarkerfitness
• Train with structure and purpose — start your FREE 7-day trial of the Gym Gainz Guide: https://trainheroic.co/garagegymgainzWEB
• Join a brotherhood of disciplined dads — apply for the Fit Fathers Fellowship and start leading from the front: https://www.facebook.com/groups/1460508811755740/
Inside the episode, we dig into:
• Why motivation fails and how discipline takes over
• How to stack habits so fitness becomes automatic
• The power of prepping your gym bag the night before
• Why having a plan skyrockets your results
• How accountability transforms dads into leaders
• And why taking messy action TODAY beats waiting for the perfect moment
If you want this holiday season to be the one where you stop starting over… this is your episode.
Let’s get after it.
This week on the Ben Barker Fitness Podcast, I share 10 powerful ways for dads to strengthen their body, mind, and spirit through the winter months. What started as a plan to talk about immunity turned into a full conversation on men’s mental health awareness for Movember — because physical health and mental health go hand-in-hand.
From vitamin D and community to family playtime and faith, these are practical, science-backed habits every dad needs to stay strong for your family this winter.
👉 Grab your free 7-day trial of the Gym Gainz Guide and get back in the game this winter: https://trainheroic.co/garagegymgainzWEB
👉 Check out 1st Phorm Micro Factor for the all-in-one nutrient pack Ben trusts to support immunity and energy: https://1stphorm.com/products/micro-factor/?a_aid=benbarkerfitness
Dads, we’ve got less than two months left in the year — and it’s time to finish strong. Comfort kills growth, and too many men are living soft, distracted, and uninspired lives. In this episode, Ben Barker challenges you to step outside your comfort zone in your faith, family, fitness, and finances so you can lead your home with strength and purpose.
💪 Start your free 7-day trial of the Gym Gainz Guide — my proven workout plan built for busy dads who want to get leaner, stronger, and perform better in life and the gym:
👉 https://trainheroic.co/garagegymgainzWEB
🍗 Hit your daily protein goals with my go-to post-workout shake, 1st Phorm Phormula-1 Whey Isolate — it’s fast-digesting, delicious, and helps you recover stronger after every session:
👉 https://1stphorm.com/products/phormula-1/?a_aid=benbarkerfitness
In this episode, we cover:
How to pursue your wife with passion again — date her, pray with her, and lead her well.
Why you must push your workouts close to failure to spark new muscle growth.
The importance of deepening your faith beyond a Sunday routine.
How to serve faithfully in your work and take control of your finances.
🚀 Stop coasting. Start leading.
Because dreams die in the comfort zone — but your purpose lives outside of it.
I break down 6 proven fitness and workout tips for busy dads who want to lose fat, build muscle, and stay consistent through the end of 2025—and beyond. If you’ve been struggling to balance work, family, and fitness, this guide will help you simplify your training, dial in your nutrition, and create unstoppable momentum heading into 2026.
🔥 Links Mentioned:
👉 [Phormula-1 Post Workout Protein – supports recovery & muscle growth] https://1stphorm.com/products/phormula-1/?a_aid=benbarkerfitness
👉 [Gym Gainz Guide – free 7-day trial to my full training program for dads] https://trainheroic.co/garagegymgainzWEB
Inside this episode:
The 4-day workout split every busy dad should follow
Why strength training > endless cardio
How to eat clean without being miserable (the 80/20 rule)
The simple supplement stack that actually works
How to stay consistent when life gets hectic
The #1 mindset shift that helps dads finish strong
You don’t need perfection—you just need persistence.
Let’s end 2025 stronger, leaner, and more confident than ever.
👊 Join the Fit Fathers Fellowship on Facebook for free accountability and encouragement in faith and fitness.
In this episode of the Ben Barker Fitness Podcast, Ben challenges dads to quit waiting for the perfect time to take action. Whether it’s getting in shape, leading your family in faith, improving your marriage, or taking control of your finances — the perfect time will never come.
Ben shares practical wisdom on taking messy action, owning your results, and becoming the kind of man your family can count on. From building a stronger marriage to growing spiritually and physically, this episode is a call for men to stop making excuses and start putting in the reps — in every area of life.
You’ll learn:
💪 Why waiting for the “right time” keeps you stuck
🙏 How faith and fitness both require daily reps
❤️ Practical ways to invest in your marriage today
🔥 Why small, consistent action always beats perfection
If you’re a dad ready to lead your family well — spiritually, physically, and mentally — this episode is your wake-up call.
📲 Get Started Today:
✅ Try my Gym Gainz Guide — your 4-day-per-week training plan for busy dads. Start your free 7-day trial here: https://trainheroic.co/garagegymgainzWEB
🥤 Level up your recovery with 1st Phorm Formula-1 Clear Protein https://1stphorm.com/products/phormula-1-clear/?a_aid=benbarkerfitness
When dads show up—everything changes. In this episode of the Ben Barker Fitness Podcast, Ben dives deep into the impact of a present father—not just physically, but emotionally and spiritually.
You’ll learn:
Why kids are 66% more likely to stay active in church if their dad leads by example
How kids are 3.5x more likely to live active, healthy lives when they see their dad training
What an elephant herd in Africa can teach us about the power of strong male leadership
How to build community and brotherhood with other men through faith and fitness
Ben challenges fathers to lead with discipline, love, and intentionality—at home, in the gym, and in church.
👉 If you’re a dad ready to lead your family well, this episode will light a fire in you.
🎧 Tune in, subscribe, and share with another dad who needs encouragement today.
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