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
Denial Brown
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