By: Chris Gates

Dan came into coaching at a transition point in his fitness journey.

After spending roughly a year and a half focused heavily on marathon training and completing two marathons, he found himself in excellent cardiovascular shape, but noticeably lacking strength. At the same time, life had become busier. A new office-based job, parenting responsibilities, and the realities of adult schedules made the long training sessions he once relied on feel increasingly unsustainable.

That’s when he found my 1-on-1 online fitness coaching program through Instagram.

“What immediately stood out to me was that Chris’s message was positive, practical, and affirming for parents,” Dan said. “Nothing about it was rooted in guilt or shame. He also brings a great sense of humor to fitness, which made the whole process feel approachable and sustainable.”

Over the next six months, Dan rebuilt consistency around strength training while learning how to fit fitness into real life — not the other way around.

One of the biggest lessons he took away from coaching was that effective strength training does not require hours in the gym.

“Chris’s program helped prove to me that I could make real progress with 30–40 minute workouts three to four days per week,” Dan explained. “That completely changed my perspective.”

The structure of the training program was another major reason for his success. Training blocks stayed relatively consistent for several weeks at a time, allowing him to gradually progress weights and reps while building confidence in the movements.

“If an exercise was unfamiliar, I could review the video library, practice it, and come back to it until I felt comfortable,” he said. “I genuinely looked forward to the workouts.”

And the progress followed.

“Without question, I’ve gotten significantly stronger over the past six months, especially in my chest, shoulders, and legs,” Dan said. “Chris definitely does not let you skip leg day.”

Beyond strength gains, Dan also experienced noticeable body composition changes. Progress photos, waist measurements, and consistent check-ins helped provide perspective and accountability throughout the process.

One of the most meaningful moments came not from the scale, but from a simple family trip to the YMCA pool.

“I realized I felt confident taking my shirt off at the pool with my kids,” Dan shared. “That was a huge shift for me. In the past, I often felt like I was fit, but it didn’t necessarily look that way. This time felt different.”

Throughout the coaching process, Dan appreciated the consistency and support provided through weekly check-ins.

“Chris was always collaborative, encouraging, and available,” he said. “Whenever I checked in, he responded thoughtfully, whether it was accountability, affirmation, or additional support. When I joined the YMCA, he immediately offered to help tailor workouts and cardio around that.”

The coaching experience also helped Dan develop a more sustainable relationship with nutrition. As a parent with two young children, he quickly realized that consistency mattered more than perfection.

Recently, he and his wife began intentionally meal prepping lunches ahead of time. Simple meals built around protein, vegetables, and easy structure. And he immediately noticed how much easier nutrition became during busy workweeks.

Looking back on the experience, Dan feels stronger, more capable, and more confident in his ability to maintain fitness within the realities of work and family life.

“Overall, I’m a big fan of Chris and what he’s built,” he said. “I’ve become stronger, more consistent, and more confident in my ability to maintain fitness while balancing parenting, work, and everything else life throws at you.”

“I would absolutely recommend Chris to anyone looking for a thoughtful, effective, and sustainable online fitness coach.”