Podcast by Chris Gates
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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…
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.…
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…
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…
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…
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…
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…
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…
