By: Chris Gates
When Dan reached out in June of 2025, he was at the heaviest weight of his life.
He was tired, uncomfortable, and out of breath doing everyday tasks. As a full-time professional, part-time hockey statistician, husband, and father of two, fitness had slowly slipped off his priority list.
Six months later, Dan is down 65 pounds, nearly 11 inches off his waist, and describes himself as feeling better — and more capable — than he has in years.
And the best part?
As Dan says, “It’s a lifestyle now. It’s not just a diet.”
This is Dan’s story.
“I was tired of being uncomfortable
Before we started working together, Dan describes his life as the classic busy-parent spiral — more eating out, more convenience foods, less movement, more stress, and no real plan.
He put it simply:
“I was definitely at my heaviest weight. My most unhealthy lifestyle. We were going out to eat all the time, drinking beers, eating fried foods, desserts… and there was really no exercise to speak of.”
Like so many parents, he and his wife had been active before kids. They even ran multiple half marathons. But without structure or accountability — and with the growing demands of family life — they burned out.
“I kept thinking the only way to get healthy again was to do another half marathon. But I hated running. I didn’t want to do that again… so I just let things slide.”
“I was just sitting on the couch, tired of being overweight, tired of not having breath to do anything. (Chris’s) posts kept popping up on Instagram… it was pretty serendipitous.”
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Starting Strength Training at 40 — For the First Time Ever
On day one of our coaching program, Dan had never lifted weights consistently. He had been in gyms before… but never in the weight room.
“I’d walk into the gym and go straight to the treadmill. The weights intimidated me. Everybody looked like they knew exactly what they were doing. And I definitely didn’t.”
That changed immediately when he saw his first training plan:
“I thought (Chris) was going to send me a huge book with hours of workouts. But it was five or six exercises. Simple. And once I started doing it, the progress added up really quickly.”
His strength shot up. His confidence followed.
“You can go from lifting 10 or 15 pounds to 30 pounds in just a few weeks. And that makes you want to keep going.”
Within a month, he felt comfortable in the gym. Within six months, he felt completely at home there.
Building Confidence at Home Before Ever Entering the Gym
One of the smartest moves Dan and his wife made early on was purchasing a pair of adjustable dumbbells and a basic bench.
“That was it. Less than $200 in equipment. And honestly, that was all I needed to get started.”
Those simple tools allowed Dan to learn proper form, build strength privately, and gain the confidence to eventually transition into the gym.
“Now I don’t think twice about going to the gym. But starting at home made a massive difference.”
Feeling Better in Everyday Life: Dan’s Favorite Non-Scale Victories
Dan’s physical transformation is undeniable. But what’s changed behind the scenes is even more powerful.
He says he tracks his wins in two categories: abilities and appearance.
1. Doing everyday things with ease
“When I slice a golf ball into the woods, I run to get it — and I’m not winded anymore.”
“At my NHL job, I walk from ice level to the top of the arena. I used to get to the top gasping. Now I don’t even think about it.”
“My kids always want to be picked up. Before, I’d say ‘Not now, daddy’s tired.’ Now I pick them up anytime they want.”
2. Feeling better in his clothes
“I’ve had to buy a whole new wardrobe… or I’m fitting into old clothes that didn’t fit for years.”
“I forgot I had some of these shirts — and now they fit better than the day I bought them.”
Non-scale victories like these are the payoff that lasts. They’re also why Dan says he never wants to go back.
The Power of Support: “I wouldn’t be here without my wife.”
If there’s one theme that comes up again and again in Dan’s story, it’s the support system around him.
“Without a doubt, unequivocally, the reason I’ve been consistent is my wife. She gives me time to train. She helps plan meals. She encourages me when I’m frustrated.”
And it doesn’t stop there.
“My parents and in-laws are amazing too. They’re always giving affirmations. They even ask, ‘Can you eat this?’ before serving dinner.”
His kids play a role too:
“When my 4-year-old says ‘Daddy’s strong,’ that makes you want to keep going.”
Support doesn’t make the journey easy — but it makes it possible.
Flexible Nutrition > Restrictive Diets
Before coaching, Dan and his wife tried strict approaches like Whole30.
“It’s a great program, but we used it as a diet. And it’s too restrictive. When we’d visit family, suddenly I needed separate meals. It was stressful.”
With flexible nutrition, everything changed:
“Nothing is off limits now. It’s way easier. We just use portion control and stay intentional. That means I can enjoy the same foods as everyone else — without being a burden.”
Thanksgiving this year was the perfect example:
“My plate looked different — but the foods were the same. We promised each other we’d get back on track the next day. That made all the difference.”
The ‘All or Nothing’ Mindset Is Gone
In the past, one off-plan day could undo weeks of progress. Dan recalled a trip to New York that derailed months of effort:
“We got home and still ate like we were on vacation. We couldn’t get back on the wagon. Then everything snowballed.”
Now?
“One day is literally just one day. You don’t have to let it turn into a week or a month. It’s all about stacking more good days than bad ones.”
That mindset shift is a cornerstone of Dan’s long-term success.
Planning, Awareness, and Using Technology to Stay on Track
One of Dan’s biggest growth areas has been planning ahead:
“I’m not naturally a planner. But now I pre-log my meals on MyFitnessPal. I look ahead at our week to plan training around the kids’ schedules. It helps big time.”
He also uses tools like ChatGPT to estimate meals during travel or at restaurants:
“It’s not exact, but it keeps me honest. It keeps a meal at 600 calories instead of 1,600.”
This combination of structure and flexibility is what makes his approach sustainable.
Looking Ahead: Building Muscle, Staying Consistent, and Making This a Lifestyle
Dan’s progress has been incredible, but he’s far from finished.
“Now I want to build muscle and get stronger. It’s something I’ve never done before, and I’m excited for it.”
His goal for the next few months?
“Just stay the course. This isn’t temporary. There’s no end date. This is how I want to live.”
He knows there will eventually be a week where the scale doesn’t drop, and he’s ready for it.
“That’s part of the journey. It won’t throw me off course. It’s just the next step.”
Dan’s Advice for Anyone Who Feels Stuck
When asked what he’d tell someone in the same position he was in back in May, he said:
“It is not as difficult as you think it is. The longer you wait, the deeper the hole gets. Take the first step.”
And:
“Find a support system. Ask for help. Don’t be embarrassed. So much of this is mental. Just start.”
One of his favorite lines from our conversation was this:
“If you don’t start today, your journey is going to take longer.”
And he’s right.
Dan’s Story Isn’t Just About Weight Loss — It’s About Taking His Life Back
Today, Dan is stronger, more consistent, and more capable in every part of his life — at home, at work, and everywhere in between.
He’s built habits that will serve him for years.
He’s building muscle for the first time in his life.
And he’s become a role model for his kids — simply by showing what it looks like to take care of yourself.
His transformation isn’t luck.
It’s consistency.
It’s planning.
It’s support.
It’s taking that first step — and refusing to stop.
And he’s only getting started.