By: Chris Gates
Justin came to me with a common struggle: he had been battling with weight gain and feeling uncomfortable in his own skin.
As a dad and busy professional, he found it hard to balance work, family, and self-care. But after a wake-up call in 2024, he decided it was time to make a change for the better.
The Turning Point: A Wake-Up Call That Sparked Change
Justin’s story started with a moment of frustration and discomfort.
He had put on a noticeable amount of weight, and one day, as he got dressed for a work event, he felt a crushing realization.
“I hit a breaking point putting on a t-shirt for a work event and it looked like I stuffed a tire around my waist,” Justin recalls. “I wore a sweater over the shirt as I was so uncomfortable with how I looked even though it was too warm for the sweater. Even then, the excess weight around my stomach was bulging out.”
This was the moment when Justin knew he had to take control of his health. “I knew I needed to make a lifestyle change and that any sort of fad diet would be a waste of time,” he says.
He started going to the gym, but quickly realized that he didn’t know how to build a sustainable routine. “I understood that diet is probably a bigger part of weight loss than exercise, but what to target calorie-wise (I didn’t even know to add a protein target) was confusing.”
He knew he had to lose weight, but he felt lost and overwhelmed by the conflicting fitness advice everywhere.
The Coaching Journey: Simplicity and Consistency
That’s when Justin decided to sign up for coaching. He was drawn to the idea of getting personalized guidance to cut through the noise and find a sustainable solution.
“I enjoyed the simplicity,” Justin says. “There is so much content out there, a lot of it wrong/garbage, and it’s overwhelming. During coaching all I had to do was look at the chart, follow along, and watch a video Chris sent of how to do the exercise. I didn’t have to plan my workouts. Chris took all of the guesswork out.”
For Justin, the structured approach to weight loss was a game-changer. He quickly learned the essentials.
Justin’s biggest shock came when he realized how he could enjoy life without the guilt.
“I think the biggest shock to me is how I’ve been able to tame my sweet tooth,” he says. He used to regularly indulge in high-calorie desserts. “I realized after I started tracking calories that I would have 600-calorie desserts regularly, like a big slice of cookie cake and a glass of milk.”
With the tools he was given, Justin found it easy to change his habits and adopt a healthy approach to food.
“Eating out is a challenge, especially given I loathe chain restaurants and want to eat local, but those places don’t post calories,” he says. However, he learned to work around this challenge by making smarter food choices while dining out.
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The Transformation: Confidence, Strength, and Progress
As Justin continued his journey, the results started to show. In just three months, he lost 24 pounds, and his confidence soared.
“There’s a cool ego rush when you can tell you’re stronger,” he shares. He was amazed by how quickly he was able to build strength and lose weight without making drastic sacrifices. “I enjoy that I’ve been able to do this without disrupting my life too much. Three days of weight training plus mixing in cardio when I can has me down 24 pounds in 3-ish months.”
While Justin still has about 40 more pounds he wants to lose, he feels empowered by what he has learned. “I think the biggest thing is knowing most of what I need to know to get those last 40 pounds gone and knowing if I regress, I have the tools to get back.”
Perhaps the most powerful realization for Justin was how taking action now—at the age of 39—was essential to maintaining his health in the future. “I’m lucky that my health is good, but I’m 39 and I realized that I didn’t have that much time left to make changes when I still have the health to do so. If I stayed on the path I was on, I would’ve been way heavier and could’ve done permanent damage to my health.”
Looking Forward: More Progress and a Healthier Future
With a foundation in place, Justin is determined to keep pushing forward. His goal is to lose another 40 pounds and continue building strength. He is excited about the future and confident that he now has the knowledge to keep going.
“I still have a ways to go from my final goal, about 40 more pounds, but I’m determined to get there,” he says.
Justin’s transformation is not just about the physical changes, but the mental shift he’s made. He has learned how to approach weight loss with consistency, sustainability, and a mindset focused on long-term health.
His journey serves as an inspiring reminder that change is possible when you have the right support and a clear, actionable plan.
Ready to Take Action?
Justin’s success story is a testament to what can be achieved with the right mindset and guidance. If you’re ready to make a lasting transformation and reach your fitness goals, just like Justin did, it’s time to take the first step.
Apply for coaching today and discover the sustainable way to lose weight and get in shape!