Generation Fit

Coach Chris sits down with Coach Brett and Coach Paul to talk about the thing most men will never say out loud. This one gets personal. Chris opens up about the rock-bottom moment at 15 that nearly ended everything, the coach who put a barbell in his hands, and the day blaming the world turned into taking agency over it. From there the three of them go deep on why men bottle everything up, why sit...

Coach Chris and Coach Paul have over 20 years between them training desk-working men, and in that time they have seen the parts of the fitness world nobody puts on Instagram. This is a blunt, uncomfortable conversation about what your physical condition actually does to attraction, status, and the long-term health of a relationship. They get into why the "she loves me for who I am" story tends to...

If your desk working dad asked you for three tips to drop 20 pounds in six months, what would you actually tell him? Coach Chris is joined by Coach Brett and Coach Paul to break down the simple, real world habits that move the needle for desk working men, the protein swaps that actually work, why pushing your sugar to the end of the day might be the cheat code nobody talks about, and how a "revers...

Welcome back to the Generation Fit Podcast! In this episode, Coach Chris, Coach Brett, Coach Paul, and special guest (and client) Jaime sit down to tackle the top 3-5 fitness myths we hear all the time, especially from desk-working men. We’re calling out the BS on everything from “lifting makes you bulky” to the idea that cardio kills your gains. Plus, we dive into the Kellogg's breakfast marketin...

If you’re a busy professional wondering why you’re gaining belly fat after 30 despite eating the same and working just as hard, this video breaks down the real reason your metabolism didn’t slow down—your lifestyle did. Learn how corporate men, executives, and desk workers can lose fat, rebuild muscle, and regain energy without extreme diets or spending hours in the gym. This episode of the Genera...

If you are a desk working man who feels stuck in the skinny fat cycle, overwhelmed by nutrition advice, and tired of starting over every Monday, this episode is going to simplify everything. In this conversation, we break down how busy professionals can finally take control of their nutrition without living in the kitchen, giving up their social life, or obsessing over every bite. You will learn h...

If you are a corporate desk worker who feels stuck in that skinny fat body, this episode is for you. Skinny fat is that frustrating spot where you have belly fat and love handles, but you also feel under-muscled, so you do not look lean, athletic, or defined. You look in the mirror and you genuinely do not know what to fix first. Do I cut fat first or do I build muscle first? In this podcast, me a...

Most men don’t fail because they’re lazy. They fail because the standard they live by is too low. In this episode of the Generation Fit Podcast, Coach Chris and Coach Brett break down what it actually means to set the standard as a man — for your health, your family, your career, and your future. This isn’t a fitness podcast. This is a leadership conversation. We talk about why confidence is built...

If you’re a desk-working man who wants to stay lean, strong, and disciplined without ruining the holidays, this episode will change how you approach fitness forever. In this episode of the Generation Fit Podcast, Coach Chris and Coach Brett break down exactly how to stay on track during the holiday season—without extreme dieting, guilt, or “starting over” in January. We cover: How to enjoy holiday...

If you’re a desk-working man who wants to get into the best shape of your life in 2026 without extreme diets, living in the gym, or starting over every January, this episode will change how you think about fitness. In this New Year’s edition of the Generation Fit Podcast, Coach Chris and Coach Brett break down what actually works for busy professionals who sit all day, travel for work, have famili...

Does your metabolism actually slow down after 30 or is that just a myth In this episode of the Generation Fit Podcast, Coach Chris and Coach Brett break down what really happens to your metabolism as you move from your 20s into your 30s and 40s especially if you work a desk job. If you are a Desk Working Men Over 30 who used to stay lean without trying but now feels softer, more tired, and frustra...

In this episode of the Generation Fit Podcast, Coach Chris and Coach Brett break down the real reason corporate men like David lose control during Thanksgiving — and how to finally navigate the holiday without derailing progress, binge-eating out of stress, or waking up the next day feeling disgusted with yourself. We dig into: • The exact Thanksgiving Week Strategy we use with clients • How to pr...

If you’re a career-driven man in your 30s or 40s who keeps telling yourself you’ll “figure it out later”… this episode is going to sting, and it should. Most corporate men don’t fail because they lack motivation. They fail because they lie to themselves. They say they “don’t have time.” They say they “need to talk to their wife.” They say they’re “price shopping.” They say they “don’t want to rest...

Follow @coach_chrislee for more value TimeStamps 0:00 – Intro: Can you really drink and still lose fat? 2:15 – Why alcohol slows down fat burning (the science explained simply) 5:42 – How alcohol affects testosterone, muscle growth & recovery 8:20 – “It’s not just the drinks—it’s what comes with them” (late-night food trap) 11:05 – The calorie breakdown: beer vs wine vs liquor vs cocktails 14:...

Fixing Your Posture After Years at a Desk Job Struggling with rounded shoulders, a tucked pelvis, and chronic back pain from your 9–5 (or 7–7) desk job? In this episode, Coach Chris and Coach Brett dive deep into correcting modern posture problems caused by long hours of sitting. From ergonomic setup tips to movement-based corrections and strength-building exercises, this episode is a must-watch i...

00:00 – Intro & What’s Coming Up Meet Coach Chris & Coach Brett as they share fitness hacks for corporate life—office, WFH, and travel. 00:21 – Office Workers: Must-Do Hacks ✅ Carry protein snacks everywhere ✅ Swap soda for diet soda or water ✅ Keep a water bottle handy for hydration & steps ✅ Go to the gym before or after work—no detours home! ✅ Don’t let your comfy chair trap yo...

In this episode of the Generation Fit podcast, Coach Chris and Coach Brett discuss the worst foods to order when eating out and provide healthier alternatives. They explore various cuisines, highlighting hidden calories and unhealthy options while emphasizing the importance of protein and lower-calorie choices. The conversation covers Italian, American, Asian, Korean, Indian, Japanese, and Tex-Mex...

In this episode of the Generation Fit podcast, hosts Benji and Chris tackle common misconceptions about fitness, particularly among corporate desk workers. They discuss the healthy fallacy, emphasizing that eating healthier doesn't automatically lead to fat loss. The importance of whole foods and understanding calorie intake is highlighted, along with a critical look at protein bars and snacks. Th...

Chapters 00:00 Introduction to Lifestyle Hacks for Desk Workers 02:48 Maximizing Movement: Steps and Activity Hacks 06:01 Hydration and Nutrition: Staying Energized at Work 08:51 Managing Energy Levels: Caffeine and Sleep Strategies 11:57 Ergonomics: Setting Up for Success at Your Desk 14:46 Planning for Success: Meal Prep and Healthy Choices Instagram @Coach_ChrisLee @Benjitucker.fit

00:00 Introduction to Training for Busy Professionals 02:54 Understanding Training Frequency and Volume 05:59 Optimal Training Splits for Corporate Workers 09:08 The Importance of Consistency in Training 11:54 Recommended Workout Structures and Movement Patterns 14:46 Designing Effective Full Body Workouts Instagram Handles @coach_chrislee @benjirucker.fit

TimeStamps 00:00 Introduction 02:46 Building Sustainable Habits 05:58 The Importance of a Sound Plan 08:46 Investing in Yourself for Long-Term Success 11:59 The Role of Self-Talk and Mindset 14:55 Transforming Yourself: The Alchemy of Self 17:52 Meal Planning for Success 21:05 Protein as a Priority in Nutrition 36:23 Building Healthy Habits Gradually 39:53 Cutting the Fluff: Streamlining Your Diet...

Timestamps 00:00 Understanding Skinny Fat: The Basics 02:59 Caloric Management for Skinny Fat Individuals 06:01 Body Recomposition: The Ideal Approach 08:48 Psychological Factors in Weight Management 12:01 The Role of Lifestyle Changes 14:58 Building Muscle vs. Losing Fat: The Dilemma 17:53 Long-Term Success: Habits Over Quick Fixes 23:54 The Transition from Active to Sedentary Lifestyle 26:31 Und...

Timestamps: 1. **[00:00:26]** - Discussion on navigating corporate lunches (cafeteria vs. Uber Eats) while staying on track with fitness goals like fat loss and muscle building. 2. **[00:01:32]** - Advice on choosing meals that fit calorie and protein goals, emphasizing lean meats and avoiding high-calorie sides like French fries. 3. **[00:03:11]** - Tips on selecting lean protein options at work...

00:00:00 - Introduction: Hosts introduce the podcast theme on finding time to work out and debunking motivation myths. 00:00:26 - "Time Constraint Excuse": Discussion on time management and debunking the excuse of being too busy to exercise. 00:01:41 - Fitness for Busy Professionals: Emphasis on efficient workouts requiring only 2-3 sessions per week. 00:03:55 - Prioritization: Addressing the impo...

00:00 - Introduction and navigating fitness during Thanksgiving. 00:22 - Traditional Thanksgiving food and cultural differences in food preferences. 02:05 - The controversy over Thanksgiving food and alternatives like steak and lobster. 06:02 - Allocating calories for Thanksgiving desserts without guilt. 07:09 - Importance of weekly calorie budgeting to maintain fitness goals. 09:53 - Strategies f...