Podcast
Chris Gates Fitness
Hosted by Chris Gates · EN
Podcast by Chris Gates
14episodes
Episodes
Newest firstAll episodes
180. Why Every Adult Should Focus on Building Muscle in 2026
1w ago00:35:46Tap to summarizeFor years, most of us have approached health and fitness with the same goal: lose weight, see the number on the scale go down, and get leaner. But what if we've been focusing on the wrong goal? In today's episode, I explain why I believe every adult (and especially busy parents) should shift their focus away from chasing a number on the scale and start prioritizing building muscle instead. Building muscle isn't just about looking better. It's one of the most powerful investments you can make in your long-term health, metabolism, strength, confidence, and quality of life. I'll walk you through the "domino effect" that happens when you stop training simply to burn calories and start training with the goal of becoming stronger and more capable. ---------- Learn about 1-on-1 online fitness coaching » https://chrisgatesfitness.com/coaching/ ---------- Get my FREE Calorie Calculator » https://chrisgatesfitness.com/newsletter/
Transcribe →
179. How to Find Time for Fitness (Even if You're Busy)
3w ago00:48:34Tap to summarizeDo 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 episode, I break down practical strategies I've used myself and with hundreds of busy moms and dads to help them consistently make time for fitness without spending hours in the gym. ---------- Learn about 1-on-1 online fitness coaching » https://chrisgatesfitness.com/coaching/ ---------- Download my FREE Calorie Calculator » https://chrisgatesfitness.com/newsletter/
Transcribe →178. A Vacation Health & Fitness Guide for Busy Parents
Jun 2900:33:54Tap to summarizeHeading 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 good news? You probably haven't. In this episode, I share exactly how I approached my recent week-long family vacation, including how I balanced enjoying myself with staying consistent. You'll learn the simple strategies I use (and teach my coaching clients) to stay active, eat well without obsessing over calories, and return home without feeling like you need to "start over."
Transcribe →177. 48 Hours of Parenting Chaos & How We Survived It
Jun 300:24:10Tap to summarizeLife 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 exactly how I was able to keep my workouts and diet on track despite everything falling apart, and more importantly, how I build my own program (and my clients' programs) to be flexible and sustainable enough to handle real life when it gets hard. ---------- Learn about 1-on-1 online fitness coaching » https://chrisgatesfitness.com/coaching/
Transcribe →176. NEWSFLASH: You're Supposed to Fail
May 1900:35:45Tap to summarizeThis 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 way you can actually screw this entire health and fitness thing up. The first topic we'll tackle in today's episode is the concept of "messing up" and subsequently quitting on yourself. I'll explain how messing up is actually a confirmation that you're about to get to the good stuff in your journey. The second topic is folks who are always waiting for the "right time" to get started, and how it's never going to come unless you just get started. Because I have to tell ya... As a father of three, with a wife who has a demanding career, and being a business owner myself personally, we kept waiting for life to slow down, only to eventually realize that time ain't coming until it's too late! Most of the reasons we refuse to start, or quit all together, are completely made up. They're in your head. And if you can get past those feelings and simply focus on the work required, you'll find yourself exactly where you want to be in time. This episode will probably offend some people, and I'm OK with that. It's not my intention, but sometimes when you rant and put the truth out there in plain terms, it can rub people the wrong way. But I hope it doesn't offend you. I hope it inspires you to take action NOW. Hope it helps! ~ Chris ---------- Learn about 1-on-1 online fitness coaching » https://chrisgatesfitness.com/coaching/
Transcribe →175. How to Exercise to Live Longer » Fitness & Longevity Explained
May 1300:37:33Tap to summarizeMost 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) ---------- 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/ ---------- 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
Transcribe →174. 8 Lessons From 8 Years as a Health & Fitness Coach
Apr 2300:29:46Tap to summarizeTo 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. ---------- 🔗 Interested in coaching? » https://chrisgatesfitness.com/coaching/
Transcribe →173. Recapping 75 Hard Days to Start 2026
Mar 1800:22:03Tap to summarizeThe 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 ---------- 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/
Transcribe →172. How Kristen Lost 40 Pounds and Changed Her Life as a Busy Mom
Mar 1000:47:19Tap to summarizeIn 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. ---------- Learn about 1-on-1 online fitness coaching » https://chrisgatesfitness.com/coaching/ ---------- 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)
Transcribe →171. How Seth Lost 40 Pounds Without Extreme Dieting | The Busy Parent Blueprint
Feb 2400:54:57Tap to summarizeIn 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. ---------- Interested in getting results like Seth? Learn about my 1-on-1 online fitness coaching program here » https://chrisgatesfitness.com/coaching/
Transcribe →