Chris Gates Fitness

In this episode, I sit down with my client Ryan, who’s dropped 80 total pounds in his fitness journey and 8 inches off his waistline since we started working together.

Ryan shares what it’s really like to rebuild his health and fitness as a busy professional and dad living in Los Angeles, from struggling with consistency and burnout to developing a balanced approach to training and nutrition that actually fits real life.

We dive deep into:

1. How Ryan lost 80 pounds and built muscle through consistency, not perfection

2. The nutrition strategies that helped him break free from yo-yo dieting

3. Why tracking calories and protein is like managing a bank account

4. How to handle holidays, eating out, and travel without losing progress

5. The mindset shift that helped him stay consistent, even through injuries, wildfires, and busy seasons

6. Why functional fitness — being able to carry his son, climb hills, and lift heavier weights — matters more than aesthetics

Ryan’s story is a powerful reminder that real, lasting transformation comes from patience, sustainability, and staying adaptable when life gets messy.

I hope you enjoy our chat!

----------

And if you're interested in getting results similar to Ryan's, check out my coaching page to learn more about 1-on-1 online fitness coaching » https://chrisgatesfitness.com/coaching/

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/