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.

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🔗 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!