In this episode, I sit down with my long-time client Jeff Rodgers, who has completely transformed his life and body over the past four years. Jeff shares his story of going from 353 pounds and intimidated by the gym — to losing over 130 pounds, running a half marathon, and eventually building strength, confidence, and muscle through sustainable habits. You'll hear: • How Jeff lost over 100 pounds without giving up his favorite foods • The mindset shift that helped him overcome gym intimidation and stay consistent • Why calorie cycling and flexibility made healthy eating finally click • How strength training reshaped his body and boosted his energy • What he’s learned about balance, travel, and staying on track long-term This is a must-listen for anyone who’s ever struggled with weight loss, motivation, or feeling out of place in the gym! Jeff’s story is a powerful example that no matter how busy life gets, you can build a lifestyle that works — and sustain it for good. ---------- Learn about 1-on-1 online fitness coaching » https://chrisgatesfitness.com/coaching/

In this episode, I dive into one of the most common challenges ambitious parents face: neglecting their own health while climbing the career ladder. We’ll explore why so many working professionals and parents in leadership roles sacrifice their well-being in pursuit of success, and how that mindset often backfires. You’ll learn why putting your health first isn’t selfish, it’s strategic, and how simple, sustainable habits can make you a stronger leader, parent, and professional. I also share actionable strategies you can start today, like reframing health as an asset, ditching the all-or-nothing mindset, and using your business skills to create better systems for your personal wellness. If you’ve ever told yourself “I’ll focus on my health when things slow down,” this episode is your reminder that health is how you get there, not what comes after. ---------- Learn about 1-on-1 online fitness coaching » https://chrisgatesfitness.com/coaching/

For the last 7.5 years, I've built my coaching business alongside a full-time job. But today, I'm a full-time online fitness coach for the first time in my life! I took today's episode to explain a little bit about my journey to this point. Thank you so much for listening, and for all of your support along the way. ----------- Learn about 1-on-1 online fitness coaching » https://chrisgatesfitness.com/coaching/

APPLY FOR A SCHOLARSHIP: https://go.chrisgatesfitness.com/scholarship-promotion-page ---------- In this episode of the Chris Gates Fitness Podcast, I pull back the curtain on my full daily routine as a busy parent, coach, and business owner. You’ll hear how I structure my mornings, workouts, workday, and family time to stay consistent with training and nutrition—despite a packed schedule with three kids and countless responsibilities. I also share details about my $10,000 Back-to-School Scholarship Sale, happening this week only (Aug. 25-29, 2025), where busy parents can apply to receive free or discounted coaching spots. If you’ve been waiting for the right time to invest in your health, this is it!

Learn about my $10,000 scholarship sale » https://go.chrisgatesfitness.com/scholarship-promotion-page ---------- Follow me on Instagram @chrisgatesfitness » https://www.instagram.com/chrisgatesfitness/ ---------- Join my Mailing List » https://chrisgatesfitness.com/newsletter/

In this episode, I sit down with my client Bryan to talk about the habits, strategies, and mindset shifts that have fueled his most successful fat loss phase yet. We discuss the skills of both eating in a calorie deficit and maintaining weight, how he manages his health and fitness as a busy dad with a demanding career, and why building consistency matters more than perfection. Bryan shares how standardizing meals, making fitness a family activity, and tracking progress beyond the scale have helped him lose weight, keep it off, and feel stronger in everyday life. ---------- Want results like Bryan? Learn about 1-on-1 online fitness coaching » https://chrisgatesfitness.com/coaching/

Is soreness the sign of a good workout, or is that just a myth? In this episode, 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. We’ll talk about DOMS, progressive overload, recovery, and how to tell if your workouts are actually working. If you’ve ever wondered, “Why am I not sore?” This episode is for you. ----------- Learn about 1-on-1 online fitness coaching » https://chrisgatesfitness.com

In this episode, 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. Ben shares what held him back in the past—like bouncing between programs, struggling with consistency, and never quite getting the results he was after. We talk about what changed when he committed to a structured, personalized coaching approach, and how focusing on progressive overload and dialing in the details made all the difference. Even though the scale didn’t move much, Ben saw major changes in progress photos, waist measurements, and performance in the gym. He also talks about how this transformation positively impacted his life outside of fitness—helping him show up more confidently and capably for himself, his family, and everything else life throws his way. If you’ve ever felt stuck or unsure about how to make real progress, Ben’s story might give you the clarity and motivation you need. ---------- Want results like Ben? Learn about my 1-on-1 online fitness coaching program here » https://chrisgatesfitness.com/coaching/

Why is it so hard to lose the last 5 pounds — especially around your waistline? In this episode, I break down one of the most common frustrations in fat loss: getting leaner, only to hit a wall right before the finish line. If you’ve ever felt like no matter what you do, that stubborn belly fat won’t budge, this episode is for you. And if you’ve already made amazing progress but feel stuck — this episode will help you figure out what to do next. ---------- Learn about 1-on-1 online fitness coaching » https://chrisgatesfitness.com/coaching/

Is fasting worth it for fat loss? In this episode, I break down whether intermittent fasting is actually an effective long-term strategy — especially for busy parents. You'll learn why fasting can work in the short term, but often leads to yo-yo dieting, binge eating, and unsustainable routines. I’ll also share what I’ve seen work best after coaching hundreds of people: a flexible, realistic approach that fits your life and your family. ----------- Learn about 1-on-1 online fitness coaching » https://chrisgatesfitness.com/coaching/

One of the most popular questions I get on a regular basis is... "Do you have any high-protein snacks you can recommend?" Because for most people, eating enough protein can be quite a challenge! So if that describes you, and you're constantly searching for new ways to work more protein into your diet, this episode is going to help a TON. ---------- Learn about coaching » https://chrisgatesfitness.com/coaching/

If you’re trying to build strength, improve your physique, or get the most out of your workouts… at some point, you’re going to ask this question: “How do I know when it’s time to add more weight to my lifts?” It’s a great question—and one I get from clients all the time. And it’s especially important for busy parents to get this right. When time is limited, you want to make sure every minute you spend in the gym is actually helping you move toward your goals. So in this episode, we’re going to break it all down! ---------- Learn more about coaching » https://chrisgatesfitness.com/coaching/

If you’re trying to lose weight or improve your health, those late-night cravings can be frustrating. Especially when they feel like they come out of nowhere and wreck an otherwise solid day. So let’s talk about it. In this episode, we'll break down... 1. Why late-night cravings happen (and why they’re not a sign of failure) 2. Practical strategies to stop them in the moment 3. What you can do earlier in the day to prevent them from happening at all 4. A few key mindset shifts to help you feel more in control ---------- Learn about 1-on-1 online fitness coaching » https://chrisgatesfitness.com/podcast

I'm back! And today on the podcast, we're diving into a listener Q&A all about fat loss. In this episode, you'll learn what the best diet is for fat loss; if you have to do cardio, or if strength training is enough; how to know if you're in a calorie deficit; how fast you should expect to lose fat; and if you can build muscle while losing fat. I hope you enjoy it, and I hope it helps! --------- Learn about 1-on-1 online fitness coaching » https://chrisgatesfitness.com/coaching/

Our 10 tips series continues this week, and in this episode we're focused on things that will help you reliably build muscle. I hope it helps! ========== 1-on-1 Coaching Sale Starts Monday, Jan 6! Details » https://chrisgatesfitness.com/coaching/ ========== Learn more about this topic (ARTICLE) » https://chrisgatesfitness.com/2024/12/30/10-insanely-simple-tips-to-build-muscle-in-2025/ ========== Get my FREE Calorie Calculator » https://chrisgatesfitness.com/newsletter/ ========== Legion Supplements (code CGATES for 20% off your first order) » https://legionathletics.rfrl.co/zwov8

I'm launching a series called "10 Tips" to help you get ready to crush your health and fitness goals in 2025! In this episode, we're focused specifically on fat loss, and helping you shed pounds upon pounds of body fat. ========== Learn more about this topic (ARTICLE) » https://chrisgatesfitness.com/2024/12/23/10-insanely-simple-things-to-lose-fat-in-2025/ ========== Learn about 1-on-1 online fitness coaching » https://chrisgatesfitness.com/coaching/ ========== Get my FREE Calorie Calculator » https://chrisgatesfitness.com/newsletter/ ========== Legion Supplements (code CGATES for 20% off your first order) » https://legionathletics.rfrl.co/zwov8

Instead of strict dieting, let's talk about how to eat healthy during the holidays while still enjoying every aspect of the season. There are tons of tips, tricks, and strategies in this episode that you can use to make the most of the next 1-2 months. ========= BLACK FRIDAY TRAINING CAMP SALE STARTS MONDAY, NOV. 25! Use code BLACKFRIDAY to sign up for just $10 » https://chrisgatesfitness.com/trainingcamp/

Let's break down the pros and cons of both cardio and lifting weights so that you can put together a weight loss plan that works! By the end of this podcast episode, you'll learn what forms of exercise are best for losing weight, and how to build your own exercise routine to get the best results. ========== Learn more about this topic (ARTICLE) » https://chrisgatesfitness.com/2024/11/12/is-cardio-or-weights-better-for-losing-weight/ ========== Learn about 1-on-1 online fitness coaching » https://chrisgatesfitness.com/coaching/ ========== Join Training Camp » https://chrisgatesfitness.com/trainingcamp/ ========== Get my FREE Calorie Calculator » https://chrisgatesfitness.com/newsletter/ ========== Legion Supplements (code CGATES for 20% off your first order) » https://legionathletics.rfrl.co/zwov8

Whether your goal is to lose fat, build muscle, or simply create healthier habits, meal prepping can help you hit your health and fitness goals without consuming all of your free time. Let's break things down in a way that's easy to understand and put into action! ========== Learn more about this topic (ARTICLE) » https://chrisgatesfitness.com/2024/11/05/how-to-stick-to-your-diet-meal-prep-for-busy-professionals/ ========== Learn about 1-on-1 online fitness coaching » https://chrisgatesfitness.com/coaching/ ========== Join Training Camp (code TC50 for 50% off your first month) » https://chrisgatesfitness.com/trainingcamp/ ========== Get my FREE Calorie Calculator » https://chrisgatesfitness.com/newsletter/ ========== Legion Supplements (code CGATES for 20% off your first order) » https://legionathletics.rfrl.co/zwov8

Today's episode is a mailing list Q&A! I asked the fine folks on my mailing list for health and fitness questions, and boy did you guys deliver. We'll dive into breaking through weight loss plateaus, balancing strength goals with cardiovascular fitness, how to manage your diet in a calorie deficit, and A TON more. ========== Learn about 1-on-1 online fitness coaching » https://chrisgatesfitness.com/coaching/ ========== Join Training Camp (code TC50 for 50% off your first month) » https://chrisgatesfitness.com/trainingcamp/ ========== Get my FREE Calorie Calculator » https://chrisgatesfitness.com/newsletter/ ========== Legion Supplements (code CGATES for 20% off your first order) » https://legionathletics.rfrl.co/zwov8