There’s only one true diet hack, and I’m about to share it with you. One word explains it all: CONSISTENCY. Pictured above is what the overwhelming majority of my diet looks like on a weekly basis, regardless of my goal. I credit that as one of the major reasons why setting and achieving new goals […]
I’m excited to announce Month-to-Month Coaching! Month-to-Month Coaching is a service for people who are looking for structure and a little bit of guidance along the way in their fitness journey. If you’ve ever wondered if what you’re doing in the gym is correct, or if you’ve ever felt lost when it comes to putting […]
“If someone is trying at the gym, but doesn’t really know what to do, or can’t seem to be consistent, this is the perfect program for it because it almost holds them accountable since they have a schedule to stick to. There are probably a lot of coaches out there that would throw the template […]
The end is near, progress is back on track, and we’ve entered the “digging phase.” There are exactly 24 days left in this cut as I write this article. As I see the days wind down, it means just one thing to me: it’s time to dig. It’s time to work harder and be more […]
I have some good news, and I have some bad news. Good news: tracking “calories burned” via wearable technology (Fitbit, Apple Watch, etc.) or on a piece of cardio equipment can be valuable. Bad news: The “calories burned” this equipment gives you is, at best, inaccurate, and at worst wildly off base. If you run […]
Dieting isn’t easy. There are tons of ups and downs. Progress isn’t linear, and we need to carefully make decisions in order to continue making progress. With that decision making comes a roller coaster of emotions broken up into phases throughout the diet. All told, it’s quite the process. But we can break down any […]
Hi, everyone! It’s been two weeks since I last touched base with an update on my current cut, and a lot has happened since then. My wife and I traveled to Boston for a weekend, my birthday came and went, and a mixture of progress and struggles took place. It’s been a whirlwind, but now […]
Each day during this three-month cut, I’ve started with a challenge. That challenge has been to climb a 150-step staircase from the parking lot to the office each morning. I decided that would be my challenge every day during this cut to essentially start the day by getting in the right frame of mind. That […]
What’s up everybody, and welcome to my website and my company, Chris Gates Fitness. If this is the first time you’re visiting, welcome! I’d like to take some time to explain to you what my mission is. And if you’ve already heard of me or my business before, thanks for stopping by and for spreading […]
Still got it! After dropping 10 pounds I’m still moving weight and maintaining my strength. So far, we’ve accomplished our goal! The goal is to lose weight while maintaining strength and muscle. An easy indicator of how much strength and muscle you retain while losing weight is to periodically test percentages of your one-rep max. […]