For women, staying fit and healthy is about balance and consistency. Incorporating physical activities like dancing, jogging, or swimming can keep your body strong and energized. Nourishing your body with colorful meals packed with veggies, fruits, healthy fats, and proteins fuels your day and supports overall health. Don’t forget to hydrate throughout the day and aim for 7-8 hours of sleep to recharge. Remember, self-care matters too whether it’s through meditation, stretching, or simply taking a break. Make your health journey fun and personal, and always consult with a healthcare provider to stay on track. For more details visit https://nilefinds.com/blogs/reflections/how-to-stay-fit-without-a-gym

Our 10 tips series continues this week, and in this episode we're focused on things that will help you reliably build muscle. I hope it helps!

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Learn more about this topic (ARTICLE) » https://chrisgatesfitness.com/2024/12/30/10-insanely-simple-tips-to-build-muscle-in-2025/

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150. 10 Insanely Simple Tips to Build Muscle in 2025

Welcome Back to the BRUNCH BREAKDOWN Podcast! On #TheMenu: You Can Test Drive Your New House. Would you rather get Spit On (Dak Prescott) OR Punched in the Face (Travis Kelce)? Why High School Football is Stupid. The Ravens Cheap Stadium Menu. New Music, Beer, $64 Margaritas in Las Vegas, and MORE! See Yinz At The Table for Another Delicious Brunch! Thank You For Listening!

Check out the SOUNDS OF BRUNCH Playlist on Spotify! WATCH Full Episodes of the @BrunchBreakdown Podcast on YouTube, Spotify, & Facebook. LISTEN on AMAZON, Audible, Spotify, Apple, and Everywhere You Get Your Podcasts. FOLLOW us on Twitter, Instagram, TikTok, and GoodPods!


BRUNCH is Man's Best Friend

Welcome Back to the BRUNCH BREAKDOWN Podcast! On #TheMenu: A Bad Football Weekend made us think about the Worst TV/Movies we’ve ever watched. Brunch Court (ft. Starbucks Protein Latte’s). Canelo vs. Crawford. A Brilliant Sports Bar Concept. New Music. New Beer. AND MORE! 
See Yinz At The Table for Another Delicious Brunch! Thank You For Listening!

Check out the SOUNDS OF BRUNCH Playlist on Spotify! WATCH Full Episodes of the @BrunchBreakdown Podcast on YouTube, Spotify, & Facebook. LISTEN on AMAZON, Audible, Spotify, Apple, and Everywhere You Get Your Podcasts. FOLLOW us on Twitter, Instagram, TikTok, and GoodPods!

Get Off Your Phone and Take A Walk... to BRUNCH

For the last 7.5 years, I've built my coaching business alongside a full-time job. But today, I'm a full-time online fitness coach for the first time in my life! I took today's episode to explain a little bit about my journey to this point. Thank you so much for listening, and for all of your support along the way.

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Learn about 1-on-1 online fitness coaching » https://chrisgatesfitness.com/coaching/

162. I Quit My Job — The Full Story

Welcome Back to the BRUNCH BREAKDOWN Podcast! On #TheMenu: It’s Sports Brunch and we’re talking a lot about style! From the Ryder Cup Team looking (and playing) A MESS, to the way NFL Coaches look now, compared to back in the day, and why some Coaches Need to Get Punched in the Face. Also, we touch on the NFL’s International Games, Yelling at College Football Players, Beer, Music, AND MORE! See Yinz At The Table for another Delicious Episode of your Favorite Podcasters, Favorite Podcast! 

Check out the SOUNDS OF BRUNCH Playlist on Spotify! WATCH Full Episodes of the @BrunchBreakdown Podcast on YouTube, Spotify, & Facebook. LISTEN on AMAZON, Audible, Spotify, Apple, and Everywhere You Get Your Podcasts. FOLLOW us on Twitter, Instagram, TikTok, and GoodPods!

SPORTS (Style) BRUNCH

This Week on The Brunch Breakdown Podcast: Taylor Swift's Sabrina Carpenter Impression on The Life of a Showgirl. NFL Hats. Annoying Old People. Musicians We Want To Do Karaoke With (and if we would actually recognize them if they surprised us on stage). New Music, New Beer, AND MORE! See Yinz At The Table for Anotha Delicious Episode of your favorite Podcast. Thank You For Listening. 

Check out the SOUNDS OF BRUNCH Playlist on Spotify! WATCH Full Episodes of the @BrunchBreakdown Podcast on YouTube, Spotify, & Facebook. LISTEN on AMAZON, Audible, Spotify, Apple, and Everywhere You Get Your Podcasts. FOLLOW us on Twitter, Instagram, TikTok, and GoodPods!

The Life of a Showgirl at BRUNCH

This week on the Brunch Breakdown Podcast, the boys are talking Costco Tramp Stamps, and which store Barcodes they would get tattooed on them. How “6-7” is making Millennials look extremely LAME. Red Lobster’s Boil Bag Jingle, the end of the Tush Push, new music, beer, and MORE! See Yinz at the Table. Thanks for Listening!

Check out the SOUNDS OF BRUNCH Playlist on Spotify! WATCH Full Episodes of the @BrunchBreakdown Podcast on YouTube, Spotify, & Facebook. LISTEN on AMAZON, Audible, Spotify, Apple, and Everywhere You Get Your Podcasts. FOLLOW us on Twitter, Instagram, TikTok, and GoodPods!

Costco Tramp Stamp BRUNCH

In this episode, I dive into one of the most common challenges ambitious parents face: neglecting their own health while climbing the career ladder.

We’ll explore why so many working professionals and parents in leadership roles sacrifice their well-being in pursuit of success, and how that mindset often backfires. You’ll learn why putting your health first isn’t selfish, it’s strategic, and how simple, sustainable habits can make you a stronger leader, parent, and professional.

I also share actionable strategies you can start today, like reframing health as an asset, ditching the all-or-nothing mindset, and using your business skills to create better systems for your personal wellness.

If you’ve ever told yourself “I’ll focus on my health when things slow down,” this episode is your reminder that health is how you get there, not what comes after.

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Learn about 1-on-1 online fitness coaching » https://chrisgatesfitness.com/coaching/

163. Why Parents in Leadership Roles Often Neglect Their Health (And What to Do About It)

This week on the Brunch Breakdown Podcast, we're at the table talking  about James Franklin & Penn State, People in our everyday lives who we would Buyout of their contracts, Brunch Court (ft. Scorpion Cheese Fries), The Conservative (aka Flavorless) Super Bowl Halftime Show, Corn Mazes, Cologne, Music, Beer, and MORE! See Yinz At The Table. Thank You for Listening. 

Check out the SOUNDS OF BRUNCH Playlist on Spotify! WATCH Full Episodes of the @BrunchBreakdown Podcast on YouTube, Spotify, & Facebook. LISTEN on AMAZON, Audible, Spotify, Apple, and Everywhere You Get Your Podcasts. FOLLOW us on Twitter, Instagram, TikTok, and GoodPods!

Buyout BRUNCH

In this episode, I sit down with my long-time client Jeff Rodgers, who has completely transformed his life and body over the past four years.

Jeff shares his story of going from 353 pounds and intimidated by the gym — to losing over 130 pounds, running a half marathon, and eventually building strength, confidence, and muscle through sustainable habits.

You'll hear:

• How Jeff lost over 100 pounds without giving up his favorite foods

• The mindset shift that helped him overcome gym intimidation and stay consistent

• Why calorie cycling and flexibility made healthy eating finally click

• How strength training reshaped his body and boosted his energy

• What he’s learned about balance, travel, and staying on track long-term

This is a must-listen for anyone who’s ever struggled with weight loss, motivation, or feeling out of place in the gym! Jeff’s story is a powerful example that no matter how busy life gets, you can build a lifestyle that works — and sustain it for good.

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Learn about 1-on-1 online fitness coaching » https://chrisgatesfitness.com/coaching/

164. From 353 Pounds to Confident and Strong: Jeff’s Story

This week on the Brunch Breakdown Podcast, we’re talking the NBA Gambling Scandal, Ticketmaster’s CEO justifying ticket prices, the 2025 World Series is home of the best Hotel Room in Sports, New Music, Beer, and MORE! See Yinz at the Table. Thanks for Listening!

Check out the SOUNDS OF BRUNCH Playlist on Spotify! WATCH Full Episodes of the @BrunchBreakdown Podcast on YouTube, Spotify, & Facebook. LISTEN on AMAZON, Audible, Spotify, Apple, and Everywhere You Get Your Podcasts. FOLLOW us on Twitter, Instagram, TikTok, and GoodPods!

150. 10 Insanely Simple Tips to Build Muscle in 2025

Chris Gates Fitness

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