By: Chris Gates
Brad knew he needed a change, but like many busy adults, he struggled to figure out where to start.
“When signing up for Chris’s scholarship program, I was hoping to get some kind of baseline for training and getting my body back to where I wanted it to be,” Brad said. “I knew I could get there with a little help.”
At the time, Brad was dealing with more than just frustration about how he looked. Chronic back pain had become a normal part of daily life. Motivation was low. Anxiety and depression were weighing heavily on him, even more than he initially realized.
“I wasn’t motivated to go to the gym and work on myself even though I knew I had to to achieve my goals,” he explained. “My back was always hurting, my depression and anxiety was getting in the way more than I knew and I didn’t know how to get past it.”
Like many people, Brad wanted to lose fat around his stomach, build muscle, and feel more confident in his body again. But underneath those goals was something even more important: he wanted to feel physically capable and mentally better again.
That’s where structure, accountability, and consistency began to change everything.
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One of the biggest differences for Brad was no longer walking into the gym without direction.
“The things I liked the most about the process was the workout schedules and the weekly check ins,” he said. “The workout schedule made it easier for me to go to the gym and have a plan (not going in and just lifting without a purpose). The check ins held me accountable and made the work I did throughout the week easier to see.”
At first, Brad focused on simply building momentum. He committed to early morning workouts before the rest of the house woke up. He learned exercises he had never done before. He worked through some shoulder discomfort, modified movements when needed, and slowly rebuilt confidence in the gym.
What started as “trying to get back into shape” quickly became something much bigger.
Over time, Brad began noticing improvements everywhere.
His back pain started improving significantly. His flexibility improved to the point where, for the first time in his life, he could touch his toes without bending his knees. His clothes fit differently. His energy improved. His mood improved. Even his relationship with food began changing naturally.
Most importantly, he began developing an entirely new identity around health and fitness.
“My mindset has been completely changed,” Brad said. “I go to the gym at least 5 times a week. To be honest I never saw myself as a person who would be at the gym that much, but I have loved the high that I get after lifting and the way my body feels is amazing.”
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That transformation didn’t happen because of a crash diet, punishment workouts, or chasing perfection. It came from sustainable habits practiced consistently over time.
Brad learned how to navigate holidays without binge eating. He became more mindful around portions and cravings. He stopped relying on motivation alone and instead built routines that supported the person he wanted to become.
“I am enjoying waking up early with a purpose and without the back pain that I had for years,” he said. “I used to wake up early and have a cup of coffee and sit around. Now I get up, have some preworkout and get out the door, go to the gym for around an hour or more.”
One of the most powerful parts of Brad’s journey is that his goals continue evolving as his confidence grows.
What started as wanting to lose weight and feel better has expanded into entirely new challenges and possibilities. Brad recently signed up for his first half marathon despite never considering himself a long-distance runner before.
“I signed up for my first half marathon,” he said. “Hoping to finish within 2.5 hours.”
At the same time, some of his goals remain deeply personal and relatable.
“I am hoping to strengthen my back to the point where I don’t have to worry about moving a certain way and injuring myself or getting stuck,” he shared. “I am also wanting to be able to take my shirt off at the pool or the beach and not be self conscious about it.”
Those are the kinds of goals many people quietly carry for years without talking about them.
Brad’s story is a reminder that health and fitness is about far more than a number on the scale. It’s about confidence. Energy. Freedom from pain. Mental clarity. Feeling capable again. Feeling proud of yourself again.
And perhaps most importantly, it’s about realizing that change is possible even if you’ve struggled for years.
“I am very happy with the results so far and hope to continue,” Brad said. “I will be forever thankful for the opportunity Chris gave me. I’m making sure that all of the work we put in is being put to use every single day.”
Brad didn’t completely change his life overnight. He simply started building better habits one week at a time.
That’s what sustainable transformation looks like.