The New Dad Fitness Podcast

Building Resilience as a New Dad: Overcome Challenges, Thrive as a Father Are you a new dad feeling overwhelmed and stressed? This episode of The New Dad Fitness Podcast is your guide to building resilience and thriving as a father. Discover practical strategies to manage sleep deprivation, reduce stress, and strengthen your relationship with your partner. Learn how to overcome common challenges, set realistic expectations, and prioritize self-care. Build a strong support network, practice mindfulness, and find balance in your life. This episode is packed with expert advice and real-life tips to help you become a resilient and confident dad. #newdad #fatherhood #mentalhealth #dadlife #parenthood #resilience #stressmanagement #sleepdeprivation #dadbod #fitness #wellness #supportnetwork #selfcare #mindfulness #relationships #overcomingchallenges #dadtips #dadadvice #podcast #newdadfitnesspodcast

G'day everyone!  Today we talk about how to perform a bulk properly (a very brief overview) how to get better and bigger!  Stupid s%$t my baby did this week, how to look after your sick baby and a bicep curl ladder climb that will take your biceps to the next level! I promise you! As always please leave a 5 start rating and review on Apple podcast and Spotify, it helps me out like you wouldn't believe!  Socials: Instagram - @newdadfitnesspod @trentbaynespt Facebook - Trent Baynes PT

In this episode, Trent talks about his top 3 supplements to increase gym performance, lean muscle mass and overall health, as well as how to find the time to train in the gym when juggling a baby. We bring back the STUPID SHIT MY BABY DID THIS WEEK segment and give you a fantastic little ab workout that will make you poop and laugh and cry and poop again.  Enjoy this week and remember to leave me feedback too! I'd love to hear your guys thoughts!  Please remember to leave a 5 star rating on Apple podcast and drop a follow and rating on a Spotify! Show Notes Perform these in a circuit with no rest between exercises but 1-2 minutes between rounds. Lying Leg Raise 3 sets 20 reps Cable Crunches 3 sets 8 to 12 reps Yoga Boats 3 sets 30sec holds. Socials: Instagram: @newdadfitnesspod and @trentbaynespt Facebook: Trent Baynes PT Website: www.trentbaynespt.com.au

G'Day Everyone!! In the 5th episode of the NEW DAD FITNESS POD we talk about how to not gain weight (specifically reverse diet) out of a calorie cutting phase. This information is important when it comes to successfully keeping off the weight post calorie restriction. We also talk about baby routines where I basically offer no help of guidance, just my own experience (sorry HAHA) and a delt destroyer workout that is a sure way to fire up those shoulders and make them grow!! 3 Sets of 15 to 20 reps each DB Front Raise DB Side Raise Bent Over Rear Delt Flys All super-setted one after the other with 10 secs of rest between exercsies. Take the front delt movement to 1-2 before failure, take the lateral raises to 1 before failure and the finish off with the rear delts and take them to ABSOLUTE failure. The front delt raise will slightly incorporate some side delt, the lateral raises will incorporate some front and rear delt with completely fatigued and the rear delt flys will take it to a next level of exhaustion. Simple yet effective. Lets go. Enjoy and let me know what the best part was!  Thanks you again for listening, I appreciate you!!  Please remember to leave a 5 star rating on Spotify and Apple podcast and drop a follow on all other platforms! Show Notes Socials: Instagram: @newdadfitnesspod and @trentbaynespt Youtube: Trent Baynes Facebook: Trent Baynes PT Website: www.trentbaynespt.com.au

In this episode Trent talks all about Macros and Calories because we had a listener reccommend that a simple breakdown would be a good idea moving forward which is great! Please use this episode as a reference to future pods. Also the leg workout is below! Enjoy!  Leg Destruction Workout 45 Degree Leg Press - 3 sets, 6 to 8 reps, 2 RIR RDL - 3 sets, 8 to 10 reps, 2-3 RIR Walking Lunges - 2 sets, 12 to 15 reps per leg, 1 RIR Machine Leg Curls - 3 sets, 12 to 15 reps, 0 to 1 RIR Pendulum Squat Machine or Elevated Heel Goblet Squat - 2 sets, 15 to 20 reps, 0 to 1 RIR Seated Calf Raise - 3 sets, 12 to 15 reps, 0 to 1 RIR Please remember to leave a 5 star rating on Apple podcast and drop a follow on all other platforms! Show Notes Socials: Instagram: @newdadfitnesspod and @trentbaynespt Facebook: Trent Baynes PT Website: www.trentbaynespt.com.au

HELLO EVERYONE and welcome to EPISODE 3!!  In this episode Trent talks about how to get rid of that stubborn Dad Bod weight that you unintentionally put on during the months after having this baby! He also talks about how protein powder can help you on your quest for more muscle gains and how to calculate your protein amcros properly. It's a ripper episode so have a listen and ENJOY!!  Please remember to leave a 5 star rating on Apple podcast and SPOTIFY and drop a follow both of those platforms!  Show Notes Socials: Instagram: @newdadfitnesspod and @trentbaynespt Facebook: Trent Baynes PT Website: www.trentbaynespt.com.au

Hello Everyone and welcome to the NEW DAD FITNESS PODCAST!!  In this episode Trent covers why he loves his baby and he apologises for talking bad about her. We go into depth on how to get that spark back with your partner and understanding Love Languages as well as tips on how to show love. A new segment called 'Dumb S#!* my Baby did this week and we also talk about how to get HUGE ARMS. Thank you all for listening I appreciate the support like you wouldn't believe!  Please remember to leave a 5 star rating on Apple podcast and drop a follow on all other platforms! Show Notes Socials: Instagram: @newdadfitnesspod and @trentbaynespt Facebook: Trent Baynes PT Website: www.trentbaynespt.com.au

Hello Everyone and welcome to the very first episode of The New Dad Fitness Podcast! Hosted by Trent Baynes!  In this episode we talk about how to manage that balance between having a baby, physical health and life. We dive into how to support your partner when the baby becomes a little overwhelming and part 3 discusses a chest workout that will help you blow up those chesticles to Arnold size!  Please remember to leave a 5 star rating on Apple podcast and drop a follow on all other platforms!  Show Notes: Example Upper body program Chest Flys - 3 sets - 12 to 15 reps - 1 to 2 RIR Lat Pull Down - 3 sets - 8 to 12 reps - 2 RIR Incline DB Bench Press (1 higher than 45degrees) 3 sets - 8 to 10 reps - 2 RIR Seated Overhead Arnold Press - 3 Sets - 8 to 10 reps - 2 RIR Seated Lateral DB Raise - 3 Sets - 15 to 20 reps - 1 RIR Tricep Pushdown (Choice of attachment) - 2 sets - 12 to 15 reps - 0 to 1 RIR Socials: Instagram: @newdadfitnesspod and @trentbaynespt Facebook: Trent Baynes PT Website: www.trentbaynespt.com.au

Feeling like you’re running on empty? In this episode, Trent talks about why filling your cup isn’t lazy — it’s essential.Learn when relaxing is actually productive, how to recharge without guilt, and 3 practical ways to make sure you’re going hard enough in the gym.Perfect for every dad balancing family, work, and fitness.

If your workouts feel easy, your weights haven’t gone up in months, and you’re wondering why your progress has stalled… this episode is for you.In this episode of The New Dad Fitness Podcast, I break down six powerful ways to train harder without burning yourself out. If you’re a busy dad with limited gym time, these tips will help you make every rep count so you can finally build muscle, drop body fat, and feel stronger week after week.What you’ll learn in this episode:The Comfort Zone Trap – why most dads think they’re training hard, but they’re really not.RPE Reality Check – how to actually measure intensity and get closer to muscular failure safely.Lengthened-Bias Training – the science-backed reason muscles grow best when loaded in a stretched position (think RDLs, incline presses, deep squats).Progression Ladders – a simple, dad-proof system for consistent progression without hitting plateaus.Set Quality over Set Quantity – why chasing more volume is a trap, and how fewer but better sets can transform your gains.Recovery Guardrails – the non-negotiables for sleep, nutrition, and steps that let you push harder without burning out.Dad-Friendly Time Savers – efficient programming hacks like supersets, top set + back-off sets, and condensed 45-minute workouts.Why this matters for dads:If you’ve got kids, a job, and a million responsibilities, you can’t spend 2 hours in the gym. You need the most effective training methods so you can get in, get it done, and get on with life — while still seeing real results. This episode gives you the blueprint.💪 Want coaching? DM me “DAD BOD” on Instagram to find out how I can help.Keywords Covered in this Episode:How to train harder without overtrainingMuscle building tips for busy dadsProgressive overload explainedBest exercises for muscle growthRecovery for fat loss and muscle gainTime-efficient workouts for dadsRIR (Reps in Reserve) explainedSleep, stress, and hormones for fitnessTraining smarter vs training longerWhether your goal is to rebuild your body after kids, drop the dad bod, or just feel stronger and more confident, this episode will give you the exact tools you need to stop coasting and start growing.🔥 Don’t forget to hit LIKE, SUBSCRIBE, and COMMENT below with your hardest set this week — I want to hear from the dads putting in work!

Why have your lifts stalled? If your numbers haven’t moved in months, it’s not bad luck — it’s bad training habits. In this episode of The New Dad Fitness Podcast, I break down exactly why your strength has plateaued and how to kick your lifts back into gear.Whether you’re a busy dad, a casual gym-goer, or a serious lifter, you’ll learn the truth about progressive overload, how to avoid the comfort zone trap, when to change exercises, and how to make gains even when life is chaotic.I cover:✅ The Comfort Zone Trap — why your body stops adapting.✅ Progressive Overload done right (without ego lifting).✅ Smart variation that actually improves strength.✅ Life-proof training strategies for busy dads.💪 Free Tool: DM me “OVERLOAD” on Instagram to get my progression tracker.📲 Instagram: @trentbaynes🎙 Podcast: The New Dad Fitness PodcastIf you’re stuck in a plateau and want real, lasting results without sacrificing family time — this episode is for you.

In this episode, we’re diving deeper into how to actually use AI — specifically ChatGPT — to make tracking your food, calories, and macros way easier as a busy dad.If you caught the last episode where I touched on using AI for fitness, this one takes things to the next level. I’m giving you exact prompts, real-life examples, and practical hacks to get the most out of AI in your day-to-day nutrition — from estimating meals at a restaurant to breaking down your homemade spaghetti Bolognese.You’ll learn:The difference between using ChatGPT vs. CronometerHow to phrase your prompts for accurate estimatesSmart ways to use AI when you’re out, travelling, or short on timeWhen to trust AI… and when to fact-check it (sorry, robot overlords)Perfect for dads who want to track smarter, not harder — without spending hours weighing chicken or googling calories like a lunatic.🧠 Want the free macro + training tracker?Grab it here: https://drive.google.com/drive/folders/1lToFwvzqRTTWbn7ymPTJsBvEL-DslLZd?usp=drive_link💬 DM me your best ChatGPT food prompt and I’ll shout it out on IG!

Feeling stuck, exhausted, and struggling to make progress with your fitness as a dad?This episode of The New Dad Fitness Podcast is your wake-up call — minus the crying toddler.In today’s solo episode, I’m diving into 3 game-changing topics that every busy dad needs to hear:🔹 How to use AI to simplify your nutrition — no more macro Tetris or guessing games.🔹 When it’s time to hire a coach — because winging it isn’t working, mate.🔹 How to stay motivated when sleep is non-existent — real talk for tired, stressed-out dads.Whether you’re training through chaos, stuck in analysis paralysis, or wondering why you keep falling off track, this one’s packed with practical tips, real-life rants, and the blunt advice you didn’t know you needed.

Think you’re too old to get jacked? Think again. In this episode of The New Dad Fitness Podcast, I break down why dads over 30 are not washed — they’re just following outdated training advice.We dive into:What actually happens to testosterone after 30Why recovery is the real MVP (especially with kids)How to train smarter, not longerAnd why your age is NOT an excuse to stay softI’ll also share stories from clients who got leaner, stronger, and more confident in their 30s — even with busy family life.🎧 Listen in, have a laugh, and walk away with a game plan to build muscle as a dad.

Life got in the way? Welcome to the club.Whether it’s sick kids, crazy work hours, or a week that turned into a food-and-no-training spiral, this episode of The New Dad Fitness Podcast is for every dad who’s ever said:“I’ve fallen off. I’ll start fresh Monday.”In this real-talk solo episode, I’m breaking down how to bounce back — fast — without guilt, shame, or waiting for the stars (or your kids) to align.I’ll walk you through:✅ Why “falling off” is 100% normal (even for PTs like me)✅ How to kill the all-or-nothing mindset that's secretly holding you back✅ A 3-day get-back-on-track mini plan you can start TODAY✅ What “sticking to the plan” really means for busy dads✅ How to reconnect with your WHY so you never fully spiral againPlus, I share some hilarious dad-life examples and the exact mindset shift that’s helped my clients turn a rough week into a comeback story.This one’s not about shame. It’s about momentum.🎧 Listen in, shake off the guilt, and start fresh now — not Monday.If this helped, flick it to a mate who needs a nudge.

Welcome back to The New Dad Fitness Podcast! In today’s episode, we’re breaking down the secret weapon that can help you transform your body: calorie cycles! 🏋️‍♂️ Whether you’re looking to pack on muscle, shed some dad-bod weight, or simply maintain your gains, understanding how to navigate surplus, maintenance, and deficit phases is key to success.🔥 What you’ll learn:Phase 1: How to find your maintenance calories—your baseline for successPhase 2: The surplus phase—building muscle and boosting metabolism for the long haul 💪Phase 3: The deficit phase—how to shed fat without sacrificing muscle 🔥Why the scale isn’t everything (and how to measure real progress)Simple strategies like NEAT (steps) and cardio to maximize fat lossI’ll walk you through these three essential phases with practical tips to help you build a leaner, stronger, and more athletic body. Let’s get your dad-bod to the next level!🎧 If you found this episode helpful, don’t forget to subscribe and share it with another dad who needs these game-changing tips!Stay strong, stay consistent, and keep being the fittest dad you can be! 💪👨‍👧‍👦

You’re training hard. You’re hitting failure. But your muscles aren’t growing… why?In this episode of The New Dad Fitness Podcast, Trent breaks down the real science behind muscle growth — and why training to failure doesn’t always equal results.We dive deep into:🔹 Mechanical tension vs proximity to failure🔹 Why training in the lengthened position builds more muscle🔹 The biggest mistake lifters make with "hard sets"🔹 How to structure your workouts for maximum hypertrophy in minimal timeWhether you’re a busy dad trying to make gains or a coach who wants to train smarter — this one’s packed with gold 💪

Hey EVERYONE! Welcome to another episode of The New Dad Fitness Podcast!In this episode, "Level Up Your Dad Bod: Tracking Your Fitness Without Obsessing Over Numbers," we're diving deep into the world of fitness trackers (like Apple Watch, Samsung Watch, Fitbit, Whoop, Oura Ring) and smart scales. Are these gadgets truly the key to unlocking your fitness potential, or can they lead you down a rabbit hole of inaccurate data and frustration?We'll break down:- The benefits of using fitness trackers to boost motivation, track progress, and monitor vital stats.- The drawbacks and inaccuracies of fitness trackers, especially when it comes to heart rate, calorie burn, and sleep.- How tracking your body weight can be a useful tool for progress.- The dangers of getting too hung up on the numbers on the scale and how daily fluctuations can mess with your mindset.- The truth about smart scales – are their body fat percentages accurate? And how to use them as a general reference rather than gospel.This episode is packed with practical advice for dads aged 28-45 who want to get fit for themselves and their families, look better aesthetically, and use technology intelligently without letting it take over their fitness journey.Don't let the numbers define your success! Learn how to use your fitness tech as a guide, not a dictator.

Dads! 💪 Tired of endless workouts that don't seem to get you anywhere? In this episode of The New Dad Fitness Podcast, we're cutting through the noise and talking about something crucial for every busy dad trying to get fit: Junk Volume.You've heard "more is better," but when it comes to lifting, that can actually sabotage your gains and leave you feeling constantly fatigued. We'll dive into what "Junk Volume" is, why it's holding you back, and how the powerful concept of Reps in Reserve (RIR) can revolutionize your workouts.But it's not just about the gym, is it? We'll also tackle the unique challenges modern dads face with gentle parenting and the pressure to be the "perfect" parent. How do you balance being deeply present for your kids, understanding their emotions, and still find time and energy for yourself? We'll explore how navigating these new parenting philosophies ties directly into your fitness journey, and how smart training can give you the resilience you need.Learn how to train smarter, not just harder, to build lean muscle, shed unwanted fat, and get back to having energy for what truly matters – your family! If you're a dad between 28-45 looking to optimize your fitness without spending all day in the gym, this episode is for you.Hit subscribe for more practical fitness advice tailored for new dads!

Hello Everyone, So this is a fairly raw video that wasn't really scripted. I've spoken about my journey a little but due to a collaboration with another friend falling through, I decided that it was time for me to tell my story about my journey with anxiety and how I am dealing with it.I hope that, if you are reading and watching this that you are able to speak to someone about the troubles that you are having. If you can't reach out to anyone, reach out to me, I will listen. Thank you for listening and I hope you enjoy my journey. I ramble a little. It's a long one.