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  • 184. Ryan's 80-Pound Transformation

    184. Ryan's 80-Pound Transformation
    2026/08/31
    Scholarship Sale Info » https://chrisgatesfitness.com/scholarship/ ---------- More About Ryan » https://chrisgatesfitness.com/2025/11/19/from-burnout-to-balance-ryans-80-pound-transformation/
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    47 分
  • 183. How Jeff Lost 130+ Pounds + Built Confidence & Strength

    183. How Jeff Lost 130+ Pounds + Built Confidence & Strength
    2026/08/25
    Scholarship Sale Starts Sept. 7! Details » https://chrisgatesfitness.com/scholarship/ ---------- In today's episode of the podcast, you'll hear from my client Jeff. Jeff has not only seen considerable weight loss since joining my online fitness coaching program, but he's built confidence, strength, and sustainability that have allowed him to continue to be successful no matter what life throws at him. You'll hear about how Jeff lose more than 100 pounds without giving up his favorite foods, the mindset shift that help him overcome gym intimidation, and sustainable strategies that allow him to be consistent with his diet and stay on track. I hope you enjoy this interview, and I hope it helps!
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    1 時間 1 分
  • 182. How Ben Stopped Program Hopping and Finally Started Seeing Progress

    182. How Ben Stopped Program Hopping and Finally Started Seeing Progress
    2026/08/20
    Scholarship Sale » https://chrisgatesfitness.com/scholarship ---------- Mailing List » https://chrisgatesfitness.com/newsletter ---------- If you've ever felt like you're doing everything right, but not seeing the results you want, Ben's story is for you. I sat down with my client, Ben, to talk about his first four months of coaching, and one of the most interesting parts of his story is that the scale didn't change nearly as much as he expected. But everything else did. He got noticeably stronger. He built muscle. He lost body fat. His daughters started noticing the changes before he did. And he completely changed the way he approaches training and nutrition. If you've been feeling stuck or frustrated lately, I think you'll see a little bit of yourself in Ben's story.
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    36 分
  • 181. How to Build Muscle in 2026 (A Simple Guide for Busy Adults)

    181. How to Build Muscle in 2026 (A Simple Guide for Busy Adults)
    2026/08/03
    How can you actually build muscle when you're balancing work, kids, and a busy schedule? In this episode, I break down the simple principles that matter most when your goal is building muscle. We'll cover training intensity, Reps in Reserve (RIR), workout frequency, exercise selection, progressive overload, and how to structure workouts that fit into real life — not bodybuilding routines. If you've ever wondered whether you're lifting heavy enough, training often enough, or doing the "right" exercises, this episode will give you a practical framework that removes the guesswork and helps you focus on what actually drives muscle growth. This is Part 2 of my muscle-building series. In the next episode, we'll dive into nutrition and recovery so you can learn how to support your muscle-building efforts outside the gym. ---------- Learn about 1-on-1 online fitness coaching » https://chrisgatesfitness.com/coaching/ ---------- Get my FREE Calorie Calculator » https://chrisgatesfitness.com/newsletter-2/
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    50 分
  • 180. Why Every Adult Should Focus on Building Muscle in 2026

    180. Why Every Adult Should Focus on Building Muscle in 2026
    2026/07/20
    For 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/
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    36 分
  • 179. How to Find Time for Fitness (Even if You're Busy)

    179. How to Find Time for Fitness (Even if You're Busy)
    2026/07/07
    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 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/
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    49 分
  • 178. A Vacation Health & Fitness Guide for Busy Parents

    178. A Vacation Health & Fitness Guide for Busy Parents
    2026/06/29
    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 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."
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    34 分
  • 177. 48 Hours of Parenting Chaos & How We Survived It

    177. 48 Hours of Parenting Chaos & How We Survived It
    2026/06/03
    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 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/
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    24 分