Chris Gates Fitness

Do you constantly feel like there just aren't enough hours in the day to exercise? If you're juggling work, kids, family responsibilities, and everything else life throws at you, it's easy to believe that fitness has to wait. But the truth is, most people don't actually have a lack of time. They have a lack of clarity, planning, and systems that make healthy habits easier to follow. In this episod...

Heading out on vacation but worried about losing all your progress? If you're a busy mom or dad trying to lose weight, build muscle, or simply stay healthy, vacations can feel like a major obstacle. Between restaurant meals, desserts, drinks, skipped workouts, and an unpredictable schedule, it's easy to come home feeling bloated, discouraged, and convinced you've undone weeks of hard work. The goo...

Life doesn't stop when you're trying to get healthy, and for me — last week proved it. In this episode, I'm sharing the story of one of the most chaotic weeks our family has had in a while: two kids getting hurt, multiple ER visits, a broken wrist, and an entire week's schedule completely thrown off. And yet, we still found a way to stay on track with training and nutrition. I'll walk you through...

This episode is filled with things I just have to get off my chest. Over the last few months, I've noticed a lot of people quitting on themselves over challenges and experiences that are simply part of the process when you're pursuing self improvement. And that bums me out. Because this entire journey isn't supposed to be easy, and the worst thing you can do is quit. In fact, quitting is the only...

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 healt...

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 stro...

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 epi...

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 t...

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 th...

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. ----------- Lear...

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 rig...

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

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

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...

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...

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 s...

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....

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 thre...

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 st...

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?” Thi...

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 co...

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...

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 appro...