Tracking progress is key! That is why we follow a 4 week progression with our workouts, so we are able to add weight as we go and improve a little each week. Tracking our eating is paramount to success as well. If you are going to track anything, track protein intake and water. Aim for a minimum of 3 liters of water per day aka 96 oz. For protein, I shoot for 1g of protein per 1lb of bodyweight per day. I weigh 180 lbs, so I aim for 180 grams of protein per day. Eating that m

Pick something today that you know you can do better! Get more reps on each station. When you think you're done... do one more! Drink more water. Eat more vegetables. Etc etc etc. Make a small improvement!

What is something small that you can improve upon today? Drinking more water? Reading? Less screen time? More intensity in your workout? Choose one thing and improve it today! Repeat tomorrow!

Hope y'all had an awesome Monday! Remain disciplined and consistent with workout and diet. Motivation waivers, so just keep showing up!

Our first Home/ Travel Workout of October! Make each push-up a little cleaner, each rep of abs more focused, each meal a little more dialed in! Let's crush the rest of 2022!

Monday Mindset: Crush goals. Get in your workout. Be kind to people. Hydrate. Eat protein, veggies, and plenty of fiber.

Happy Monday, Team! Start the week with a chip on your shoulder and be in it to win it!

I am horribly unorganized. I am not focused. I sometimes try to do so many things at once that I get nothing done. But if it requires...

First things first... I did it! I wrote one article per day for 30 days! The goal here was to challenge myself to put out more content,...

Who is your favorite Superhero? Personally, I have always been a Marvel guy! Spiderman and Wolverine rank in my top 2! Side note:...

Today's EMOM is legit! This workout should be a fun one to finish out the week! The holidays are coming up, so now is the time to build and maintain momentum!

Finish the weekend with an epic emom workout! Don't lose focus as the holidays approach. This is a time we can still enjoy the festivities but buckle down on our workouts and build momentum going into 2023!

We live in the day and age of "7 Day Detoxes" and "30 Day Shreds." Short, not maintainable challenges that will supposedly "kick start"...

Never... I repeat never skip leg day! Put your head down and let keep up the good work! Any question regarding workouts? Shoot me a message!

This is a great workout today prepared by yours truly! Get better today!

Y'all... I feel like this might be my greatest article title ever. I wish I could just retire after this and go out on top but alas, I...

Consistently show up and put in focused, intentional, hard work... You will succeed!

You've got goals... Crush them today. Get the snowball effect started by getting in one more workout and getting momentum going. Then don't stop!

If you prefer listening versus reading, check out today's article on my podcast Ben Barker Fitness on Spotify... You know Morgan Freeman...

First upper body workout of October! Crush this today and let's dominate the rest of 2022? What are you hoping yo accomplish before the new year?