Chris Gates Fitness · 167. How Dan Lost 65 Pounds as a Busy Dad — and Built a Life That Works 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 […]
Overview Video: At-Home/Dumbbells: Full Gym Routine:
Chris Gates Fitness · 165. From Burnout to Balance: Ryan’s 80-Pound Transformation By: Chris Gates When Ryan first started his 1-on-1 coaching journey in 2022, he was living a life that many parents and busy professionals will recognize. He cared about his health. He wanted to be consistent. And he genuinely wanted to feel strong […]
By: Chris Gates When Jeff and I first connected, he’d already lost some weight, but he still didn’t look or feel the way he expected. Gyms felt intimidating. The scale played mind games. And the old “all-or-nothing” approach kept creeping back in during travel, busy seasons, and social events. He was looking for better results, […]
By: Chris Gates When Nate first reached out for coaching, he wasn’t a beginner to fitness. He had a solid understanding of lifting and nutrition, but only in the context of long gym sessions and a routine that wasn’t quite sustainable long term. As a busy dad balancing work and family, he needed a new […]
Is soreness the sign of a good workout, or is that just a myth? In this article, I break down what muscle soreness really means, why it’s not the best way to measure workout effectiveness, and what you should be paying attention to instead.
In this episode of my podcast, I’m joined by my client Ben, who recently wrapped up one-on-one coaching and saw the most consistent, successful progress of his fitness journey so far.
Why is it so hard to lose the last 5 pounds — especially around your waistline? In this article, I break down one of the most common frustrations in fat loss: getting leaner, only to hit a wall right before the finish line.
Fasting is one of the most common topics that comes up in my conversations with clients and followers — especially parents who are trying to lose weight and get healthier. So let’s talk about it: Is fasting actually worth it for fat loss?
If you’re trying to eat more protein and wondering what snacks will help you hit your daily target, you’re not alone. I get this question all the time—on Instagram, from clients, and especially from parents who are constantly on the go. So let’s talk about it.