Leg press made simple👇 Low feet = more quads High feet = more glutes/hamstrings No leg press? Squats, lunges, or extensions work just fine. Simple tips for busy parents trying to get stronger. 💪

Kids copy what we do, not what we say. I learned that from my own parents, and now I see it with my girls. Model healthy habits, and they naturally follow. Full episode » youtu.be/LLFGV3W3-VU?...

How to do a dumbbell box squat. This is one of my favorite exercises to program for clients because of how great it is at building total body strength! But let’s make sure you do it properly 💪🏻

Losing 65 pounds can be costly… Costly in the best possible ways. My client Dan has dropped 65 pounds, completely overhauled his wardrobe, and seen so many non-scale victories that have led to a happier, healthier, and stronger way of life.

Who should take creatine? Honestly… it seems like just about everyone. Creatine has been one of the most researched supplements in the world for decades, and what’s cool is that we’re learning more and more about how it helps your body far beyond the gym.

You need to hear Dan’s story. Full episode » youtu.be/KuQjIsbJvpQ?... In just six month’s time, Dan has lost more than 65 pounds and nearly a foot off his waist line. But that’s not the most impressive part.

This is without a doubt Rodgers’ best game as a Steeler. I don’t think it’s close.

Most people train in the wrong order. Do rows before curls. Rows use multiple muscle groups and require more energy, so hit them while you’re fresh. Curls train a small muscle & still work great even when you’re a little fatigued. Simple switch. Better workouts. More results.

I think I’m gonna go back to podcasting about football next season. Nobody asked for it. It might get zero listens. But I’ve talked exclusively fitness for 7-8 years now, and I miss talking ball man.

Most parents think that eating high-protein is only for bodybuilders or people trying to get insanely “jacked.” But the truth is… If you’re 35–40+, a high-protein diet is even more important for you than it is for them. Because you’re currently losing muscle 👇🏼

If days like today give you stress or anxiety, watch this video… And remember that Thanksgiving comes once a year. And one day out of 365 isn’t going to “ruin” anything.

PARENTS: lifting weights is required. It’s not optional. And I’m not saying this because I think everyone should want to be as “jacked” as possible. I don’t care what you look like. But I do care about how you FEEL and FUNCTION. Comment “BLACK FRIDAY” to learn more.

Hail to Pitt. Every game is stupid. But this was a massive win. Don’t let the fake punt ruin what was a win in a rather improbable situation.

This is one of the most common questions I get: “Should I lift weights first or do cardio first?” And the truth is, the answer isn’t complicated. You just have to look at your goal.

Most people set up their workouts wrong. Start with big, full-body lifts like bench press or squats. 
Then finish with smaller moves like flys or curls. 
You’ll get stronger, save time, and see better results.

Thanksgiving isn’t the problem. The problem is when Thanksgiving turns into a 2-week free-for-all. Enjoy the holiday. Eat the food. Then get right back to your healthy routine the next day. That’s how you make real, lasting progress.

Getting started is always the hardest part. But if you stick with it long enough for it to become a habit, it’ll change your life. You don’t need to sprint. You just need to stay consistent. Full episode with my client @ryanmuldowney.com » youtu.be/92kUHdQ2efA?...

When life feels chaotic, you don’t need more motivation — you need better habits. Even 15–20 minutes of exercise a few times a week can completely shift your energy and consistency. 
Stop waiting for perfect conditions. 
Start small. Stay consistent. 
That’s how real progress happens.

Parents — putting yourself first during the holidays isn’t selfish. It’s what makes everything else better. More energy. More patience. More joy. Skip the “all or nothing” mindset. Take 15–20 minutes for yourself. Your family will thank you for it. ❤️

Most people do lunges wrong 👇 ➡️ Forward = Quads ➡️ Reverse = Glutes + Hamstrings ➡️ Short step = More quads ➡️ Long step = More glutes A few inches can completely change what muscles you’re training. Train smart — not just hard. 💪

Eight years of coaching parents through Halloween has taught me this → there’s no perfect strategy for handling candy. Know your triggers, make a plan, enjoy the night, and move on. Perfection isn’t the goal — consistency is. 🎃🍫

Most moms and dads who lift weights want to build muscle and burn fat. But doing both at the same time takes the right approach. Here’s how I help my clients (and how you can do it too 👇)

Going to bed late, and waking up early a few times a week won’t kill you. In fact, if you use that time to your advantage it will make you stronger. Stop putting off what you can become just so you can stay comfortable.

One bad week won’t ruin your progress — unless you let it. Vacations, holidays, and birthdays are a small part of your year. The key is getting back on track, not giving up. It’s one of the biggest lessons my client Jeff has learned. Full podcast » youtu.be/5lmM6oZTaaQ?...

Hate cooking but want to hit your protein goals? Try batch cooking — 30 minutes, once or twice a week, and you’ll have high-protein meals ready all week long. Simple. Sustainable. Parent-approved. 👊

Your health isn’t a luxury — it’s an asset. A few minutes of movement and a handful of consistent habits can transform your energy, leadership, and life. New podcast: Why Parents in Leadership Roles Often Neglect Their Health (And What to Do About It) 🔗 » chrisgatesfitness.com/podcast/

Not all magnesium is created equal.
 Most store brands use magnesium oxide, which your body barely absorbs. I use sucrosomal magnesium from Legion. It absorbs better, helps me sleep, and reduces cramps. 
Code CGATES for BOGO 50% off your first order » legionathletics.rfrl.co/zwov8

Parents don’t need six-pack abs. You need energy, strength, and consistency. Stop letting 20-something fitness influencers convince you that “shredded” equals success. Your version of healthy should fit your real life. Not fight against it.

Your Apple Watch doesn’t know how many calories you burned. Stop chasing fake numbers. 
Track what matters: your food, steps, strength, and consistency. That’s what drives results.

No gym? No problem. Bodyweight workouts count. Push-ups, squats, pull-ups — they build strength, stamina, and confidence. Stop chasing “perfect.” Start showing up.

No gym? No problem. Bodyweight workouts count. Push-ups, squats, pull-ups — they build strength, stamina, and confidence. Stop chasing “perfect.” Start showing up.

🤷

Ever notice that 99% of the ppl you see in the gym don’t look anything like the 99% of ppl you see on fitness social media? I routinely get told I’m too chubby to give advice… or not jacked enough to give advice. That should tell you how confusing this space has become.

Consistency is the only thing that matters. I’ve always been passionate about this, but never more so than now. ICYMI I quit my job last week. And since I made that career change, it has really brought to mind for me the importance of consistency. And how your “timeline” is ruining everything.

Big life update: I quit my job. Most people don’t know this, but while I’ve been building my coaching business for the past 7.5 years, I’ve also worked a full-time job on the side. From a health and family standpoint, this shift is going to be a huge win. 😄

Most parents don’t need more willpower. You need a plan that actually fits your life. That’s what I’ve learned over the years as a dad of three and as a coach working with parents who are pulled in a million directions. The truth is, willpower will always fade.

Most parents I work with want to lose fat… But they overlook one of the most powerful tools to actually make it happen: protein. Here’s why it matters:

Parents — tell me if this sounds familiar 👇 You set the alarm for a 5 a.m. workout… And then your toddler wakes up at 2 a.m. Suddenly, you’re exhausted, running on fumes, and that workout doesn’t happen. It’s part of parent life, and your routine needs to reflect that. 👇🏼

Soreness isn’t the goal. It’s not even the best sign of progress.

This is instagram vs reality. When you see a transformation online, it’s really easy to assume the results came overnight. It’s easy to assume the process was easy. Or super straightforward. Or even that your journey should be just as “easy” as these other transformations appear.

“I don’t have time to eat healthy” 😩 You’re in luck. Because that’s a lie. And I just found you a bunch of time.

One of the biggest traps I see parents fall into when they’re trying to get healthier is obsessing over calories burned during a workout. Companies like Orange Theory (and honestly, most “calorie-burn” style classes) market workouts as if the goal is to torch as many calories as possible

5 years ago, I was spinning my wheels. 👉 Eating “clean” during the week but binging on weekends. 👉 Lifting, but not actually pushing myself hard enough. 👉 Telling myself I was “stuck,” when really I just wasn’t being honest.

QUICK REMINDER 🚨 I’m giving away $10,000 in scholarships to my 1-on-1 online fitness coaching program starting August 25! If you’re interested and want the details, comment “INTERESTED” and I’ll send you a message with more 👍🏼 Alright, here’s my nutrition cheat sheet 👇🏼

Please stop doing two exercises at once

Becoming a parent changes everything… Including how you approach your health and fitness. What worked for you in your 20s usually won’t work in your 30s or 40s once kids enter the picture. New routines. New demands. New priorities. And that transition can be hard.

Our kids are watching, even when we’re not talking. I don’t sit my girls down and lecture them about reps, protein, or step counts. My wife and I just live it. They see mom and dad lifting in the basement, going for walks after dinner, cooking simple, high-protein meals…

A workout isn’t only “good” if you’re sore the next day. In fact, especially for busy parents, constantly being sore can make it harder to show up for workouts and still have energy for your family. Here’s what to focus on instead of chasing soreness:

🚨 MASSIVE ANNOUNCEMENT… I’m giving away $10,000 in scholarships to my online fitness coaching program, starting on Aug. 25. If you’re interested, DM me the word “INTERESTED” and I’ll send you the details. 🔗 » chrisgatesfitness.com/coaching/

Over the years, @bryaninpgh.bsky.social made incredible progress in the gym. ✅ He’s lost weight ✅ Built muscle ✅ Transformed his body composition. But honestly? Some of his most impressive wins have nothing to do with the scale. Listen to the full episode » chrisgatesfitness.com/podcast/