I’M SO DAMN MOTIVATED FOR 2019!!! I’m not big into making New Year’s resolutions and whatnot, but I AM all about building and activating on any motivation you might have. So if you have a goal, or you’re motivated to start doing something in 2019, start planning NOW to achieve it! I could not have […]
Sometimes there are workouts you “just have to get through.” That isn’t to say you should put forth less effort or walk through it mindlessly without any focus. But there are just some days where things aren’t going well or feeling right, and that’s OK. In those situations, consider the factors at play… Have you […]
Thinking about bringing this movement back into the regular routine: the pendalay row. This is such an effective mass/strength builder for the back when done correctly. The problem is, so many people do it incorrectly and sacrifice range of motion, muscle engagement, and more for the sake of “ego lifting.” Anyone can throw a ton […]
Develop habits. They lead to consistency. A habit is a “settled or regular tendency or practice, especially one that is hard to give up.” Oftentimes, our habits are bad. They involve laziness, poor decision making, or overindulging. When those types of habits are “hard to give up” you can imagine how they’ll compound over time […]
I generated positive momentum this weekend by making choices that made me feel good in the long term — not the short term. Why do we choose to do what we know we’ll regret? Why do we eat or drink things that make us feel crappy? Sure, there are some foods that taste awesome. They […]
What’s up everybody!? I’m excited to open things up to something we haven’t done at CGF before, but something I’ve wanted to do for a long time: an open call for custom fitness program templates. My business is typically centered around an intensive client-coach relationship. I work with my clients on a daily basis to […]
“I want to feel healthy. What can I do?” Great question! Here’s what I’d suggest… There are four things that you should be able to adopt quickly sand easily in order to get healthier and feel better. 1. Drink Water We constantly underestimate the power of proper hydration for our overall well being. Try and […]
A common topic I often find myself talking about with clients is centered around how to get stronger. For many of us, we want to get stronger but don’t know the best way to do it. It’s not simply about lifting weights, though that is important. Rather, it’s a combination of factors that, when done […]
A post shared by Chris Gates (@chris_gates_fit) on Jul 3, 2018 at 5:51am PDT The best way to get into a program or start a fitness routine is to first introduce your body to the new stimulus. I feel an intro block of training is important because you can get your body into the routine […]
Recently, I completed a 6-month strength macrocycle where I made significant improvements in all three of the main lifts — squat, bench press, and deadlift. I explained that entire process in detail in a previous article. As that program came to an end, my calories had risen to accompany and account for the intensity and […]