If you’re a dad who feels tired all the time, this episode is for you—and no, it’s probably not your age.

1st Phorm Creatine: https://1stphorm.com/products/micronized-creatine-monohydrate/?a_aid=benbarkerfitness

In this episode of the Fit Fathers Fellowship Podcast, Ben Barker breaks down the real reason most dads struggle with low energy. Spoiler alert: it’s not being over 30 or 40. Most dads don’t have an energy problem—they have a discipline problem.

Ben shares a real moment from his own life when training didn’t magically give him energy, and how the discipline built in the gym carried over into fatherhood, marriage, and leadership at home. This episode dives into practical, no-BS fixes for dad fatigue, including hydration, proper fueling, calorie quality, alcohol consumption, sunlight, sleep, and building a training schedule that actually fits real dad life.

You’ll also hear why energy follows discipline—not motivation, and how showing up for your kids matters more than waiting to “feel like it.”

If you’re serious about being a stronger, more present father—physically, mentally, and spiritually—this episode will challenge you and give you clear action steps you can implement immediately.

Topics covered:

• Why low energy isn’t caused by age

• Discipline vs. motivation for dads

• Hydration and fueling for energy

• Why under-eating kills dad energy

• Alcohol, sleep, and recovery

• Morning sunlight and circadian rhythm

• Realistic training schedules for busy fathers

• Leading your family even when you’re tired

Strong dads create strong families. Let’s lead from the front.

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.