Chris Gates Fitness

Most people are exercising WRONG when it comes to exercising and living longer. And in this episode, I break down exactly what the research and data actually say about health and longevity.

I cover 5 common myths about exercise and what actually works instead:

Myth #1: Hard gym workouts are the biggest factor for longevity (what actually matters: daily movement & NEAT)

Myth #2: Cardio is the healthiest form of exercise (why strength training is a leading predictor of longevity)

Myth #3: Calories burned = a better workout (why this is a losing battle)

Myth #4: Finding the "perfect program" is what matters (the power of consistency + variety)

Myth #5: Supplements & longevity hacks are the answer (why habits & behaviors trump everything)

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Interested in coaching? I work with busy moms and dads who want to prioritize their health without overhauling their lives. Learn more and apply » https://chrisgatesfitness.com/coaching/

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The MindPump podcast episode that inspired this episode » https://podcasts.apple.com/us/podcast/2848-the-1-longevity-factor-nobody-talks-about-its/id954100822?i=1000765021143

To celebrate 8 years as a health and fitness coach, I'm sharing the 8 most important lessons I've learned from coaching hundreds of clients to lose weight, build muscle, and creating lasting results. From consistent to strength training, and ultimately focusing on a sustainable plan, you'll learn about the most important aspects of a routine that can transform you to a happier, healthier, and stronger life.

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🔗 Interested in coaching? » https://chrisgatesfitness.com/coaching/

The beginning of 2026 was rough, and in this episode I'm being completely transparent about it. You'll hear about my first 75 days of the year: a month-long family illness, a car accident that totaled the family vehicle, financial stress, and everything falling apart from both a health and business perspective.

If you've ever started the year with big goals only to watch life derail them, this episode is for you. I'll walk you through exactly how I rebuilt my consistency with health and fitness by incrementally adding one habit at a time until everything clicked back into place. And I'll explain why the "long game" mindset is the only one that actually sticks.

Key takeaways:

• Why setting health goals on a hard timeline sets most people up to fail

• How to rebound after life completely derails your routine

• The incremental habit-stacking approach that gets and keeps you moving

• Why "bulletproofing" your habits is the real goal of any fitness journey

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BIRTHDAY SALE — This Week Only (March 16–22):

To celebrate my birthday, I'm offering my exclusive client referral discount to everyone: your first month of 1-on-1 online fitness coaching is 100% FREE. This deal has never been offered to the general public before and ends at midnight on March 22nd.

Apply » https://chrisgatesfitness.com/coaching-application-form/

In this episode of the Chris Gates Fitness Podcast, I sit down with my client Kristen (“Kri”) to talk about her incredible health and fitness journey.

Kri is a busy mom of two who has lost around 40 pounds, taken more than 6 inches off her waist, built muscle, and completely changed the way she approaches her health. But what makes her story so powerful is not just the weight she has lost. It is the way she has shifted from crash dieting, excessive cardio, and all-or-nothing thinking into a more sustainable lifestyle built around strength training, higher-protein eating, consistency, and patience.

If you are a busy parent who feels stuck in the cycle of starting over, trying random diets, or wondering whether lasting change is actually possible, this conversation will show you that it is!

Kri’s story is a great reminder that real progress does not come from punishing yourself. It comes from building habits you can actually sustain.

If this episode resonates with you, be sure to subscribe, share it with a friend, and check out the links below to learn more about my coaching program.

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Learn about 1-on-1 online fitness coaching » https://chrisgatesfitness.com/coaching/

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0:00 - Introduction & Episode Overview

1:16 - Meet Kristen (Cree): Background & Family

2:18 - How Dan & Cree Became a Health & Fitness Power Couple

4:37 - The Power of Family Support in Their Journey

5:30 - Previous Weight Loss Attempts & Diet Culture Struggles

7:29 - Past Diets: Whole 30, Running, & Calorie Restriction

8:30 - Running Half Marathons & Cardio-Only Approach

11:05 - Fitness Before Kids vs. After Having Children

14:07 - Mindset Shift: From Punishment to Longevity

15:28 - Treating Celebrations as Celebrations (Not Every Tuesday)

17:58 - Breaking Free from "All or Nothing" Thinking

18:35 - The Importance of Discipline & Supporting Each Other

20:36 - Accountability: The True Difference Maker

22:36 - Understanding Weight Fluctuations & Building Muscle

26:48 - Impact on Life as a Mom: Energy & Presence

28:30 - Confidence in Photos & Family Memories

31:12 - Professional Life: Focus & Productivity at Work

33:13 - Travel Tips: Planning Ahead & Using AI for Nutrition

37:27 - Working from Home: Managing Food & Staying on Track

39:30 - Introduction to Strength Training

44:02 - Tracking Progress & Taking Proper Rest Periods

46:26 - Prioritizing Yourself as a Mom (Final Thoughts)

In this episode, I sit down with his client Seth, a busy dad of two, to share the full story behind his transformation over the past six months.

After gaining around 40 pounds during COVID lockdowns, Seth found himself stuck in routines that weren’t serving him. A candid vacation photo became the wake-up call that forced him to confront how far he’d drifted from the person he wanted to be. From there, he committed to making sustainable changes, focused on accountability, consistency, and doing the basics well.

In this conversation, Seth breaks down:

1. How he lost nearly 40 pounds and over six inches off his waist

2. Why tracking (without obsessing) helped him avoid quitting when progress slowed

3. The mindset shift from “burn as many calories as possible” to intentional strength training

4. How focusing on high-protein, lower-calorie-density foods made dieting more satisfying—not more restrictive

5. How he navigates restaurants, holidays, and real life without being perfect

6. Why 80–85% consistency is more than enough to see major results

7. The power of progressive overload and competing with yourself in the gym

8. The biggest non-scale victory of all: improved confidence, energy, and mental clarity

Seth also shares how he and his wife make early-morning workouts work with two young kids, why he no longer chases calorie burn numbers on his watch, and how these habits now feel like part of his identity.

This episode is a real, relatable look at what sustainable fat loss actually looks like for a working parent—and proof that you don’t need extreme workouts or restrictive dieting to change your life.

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Interested in getting results like Seth? Learn about my 1-on-1 online fitness coaching program here » https://chrisgatesfitness.com/coaching/

If your New Years Resolutions and/or 2026 goals aren't off to a good start, I know the feeling. My January was a complete train wreck, highlighted by getting in a car accident at the end of the month. It made me think long and hard about goal setting, and how important it is to prioritize your health and fitness. That's what I talk about in this episode, and I truly hope it helps.

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Learn about 1-on-1 online fitness coaching » https://chrisgatesfitness.com/coaching/

2025 was a complete turning point for me.

At the start of the year, I was overworked, stressed, and juggling two full-time jobs while raising three young kids. By the end of it, I was healthier, more balanced, and working full-time in the coaching business I’d been building for nearly eight years.

In this episode, I walk through the five decisions that changed everything. From investing in the right coaching, to tracking what actually matters, to training less and feeling better because of it, and so much more in between.

This isn’t about copying my path. It’s about pulling lessons you can apply to your own health, career, and life as you head into 2026.

Join Training Camp RIGHT NOW for 40% off your first 3 months (Use code 40OFF at checkout) » https://chrisgatesfitness.com/register/training-camp/

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Learn more about Training Camp » https://chrisgatesfitness.com/trainingcamp/

In this episode, I sit down with my client Dan Burke to talk through the incredible transformation he’s made over the last six months! Dan reached his heaviest weight after becoming a parent and struggling to find time and energy for himself. Today, he’s down 65 pounds, 11 inches off his waist, and feeling stronger, more confident, and more capable in everyday life.

Learn about 1-on-1 online fitness coaching » https://chrisgatesfitness.com/coaching/

Apply for 1-on-1 coaching and get 75% off your first month » https://chrisgatesfitness.com/coaching-application-form/