In this episode, I’m joined by my client Ben, who recently wrapped up one-on-one coaching and saw the most consistent, successful progress of his fitness journey so far.

Ben shares what held him back in the past—like bouncing between programs, struggling with consistency, and never quite getting the results he was after. We talk about what changed when he committed to a structured, personalized coaching approach, and how focusing on progressive overload and dialing in the details made all the difference.

Even though the scale didn’t move much, Ben saw major changes in progress photos, waist measurements, and performance in the gym. He also talks about how this transformation positively impacted his life outside of fitness—helping him show up more confidently and capably for himself, his family, and everything else life throws his way.

If you’ve ever felt stuck or unsure about how to make real progress, Ben’s story might give you the clarity and motivation you need.

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Want results like Ben? Learn about my 1-on-1 online fitness coaching program here » https://chrisgatesfitness.com/coaching/

157. My Client Ben: Why Coaching Was the Missing Piece

Welcome Back to the BRUNCH BREAKDOWN PODCAST! On #TheMenu: 2000s Club Culture, How Hot/Cold Your House should be, Why Sisqo's "Thong Song" is the most Brilliantly Ridiculous song ever, New Beer, New Music, and SO MUCH MORE! It's a Bottomless Brunch Buffet this week, see yinz at the table. Thank You For Listening and Watching. 

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, Triller, Instagram, TikTok, and GoodPods!

Thongs and Tennis Shoes At The Club?! BRUNCH

Is soreness the sign of a good workout, or is that just a myth? In this episode, I break down what muscle soreness really means, why it’s not the best way to measure workout effectiveness, and what you should be paying attention to instead. We’ll talk about DOMS, progressive overload, recovery, and how to tell if your workouts are actually working. If you’ve ever wondered, “Why am I not sore?” This episode is for you.

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

158. The Truth About Soreness After Your Workouts (Does It Matter?)

Welcome Back to the BRUNCH BREAKDOWN Podcast! Dan’s Out this week, so it’s “DAD BRUNCH with Chris & DD!” On #TheMenu:  Kid Birthday Party Rules, The Scariest People At Trampoline Parks, School Schedules, ALL Protein EVERYTHING, music, beer, and a lot more! See Yinz At The Table for another delicious episode! 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, Triller, Instagram, TikTok, and GoodPods!

Pre-Teens at Trampoline Parks Are Terrifying: DAD BRUNCH vol. 10

In this episode, I sit down with my client Bryan to talk about the habits, strategies, and mindset shifts that have fueled his most successful fat loss phase yet. We discuss the skills of both eating in a calorie deficit and maintaining weight, how he manages his health and fitness as a busy dad with a demanding career, and why building consistency matters more than perfection. Bryan shares how standardizing meals, making fitness a family activity, and tracking progress beyond the scale have helped him lose weight, keep it off, and feel stronger in everyday life.

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Want results like Bryan? Learn about 1-on-1 online fitness coaching » https://chrisgatesfitness.com/coaching/

159. How Bryan Lost Weight (and Kept It Off) As a Busy Dad of 2 Kids

Welcome Back to the BRUNCH BREAKDOWN Podcast! On #TheMenu: Would You Send Your Spouse to Prison, for 2 Years, for $200 Million? Plus, Our Love For Cable TV, BBQ Plates, Skittles Juice, Vanessa Carlton (or Michelle Branch?), Beer, Music, and A LOT More! This Episode goes a lot places, so grab a chair, and we'll 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, Triller, Instagram, TikTok, and GoodPods!

Would You Send Your Spouse To Prison for $200 Million?

Welcome Back to the BRUNCH BREAKDOWN Podcast! On #TheMenu: The Top 15 Least Attractive Hobbies to Women, the Least Attractive Hobbies according to us, Brunch Court (ft. Cheez-Its Holiday House), New Music, New Beer, and sooo much more! See Yinz At The Table for another delicious episode! 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, Triller, Instagram, TikTok, and GoodPods!

The Life of a BRUNCH Girl

Learn about my $10,000 scholarship sale » https://go.chrisgatesfitness.com/scholarship-promotion-page 

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Follow me on Instagram @chrisgatesfitness » https://www.instagram.com/chrisgatesfitness/ 

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Join my Mailing List » https://chrisgatesfitness.com/newsletter/

160. My Fitness Secrets for Busy Parents (Simply Fitness Podcast)

APPLY FOR A SCHOLARSHIP: https://go.chrisgatesfitness.com/scholarship-promotion-page 

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In this episode of the Chris Gates Fitness Podcast, I pull back the curtain on my full daily routine as a busy parent, coach, and business owner. You’ll hear how I structure my mornings, workouts, workday, and family time to stay consistent with training and nutrition—despite a packed schedule with three kids and countless responsibilities.

I also share details about my $10,000 Back-to-School Scholarship Sale, happening this week only (Aug. 25-29, 2025), where busy parents can apply to receive free or discounted coaching spots. If you’ve been waiting for the right time to invest in your health, this is it!

161. My Full Daily Routine (As a Dad of 3 and Business Owner)

Welcome Back to the Brunch Breakdown Podcast! On #TheMenu: Some Hot Football Takes for the Upcoming NFL & College Football Season, Fling Golf, 2025 Slang (segment is Cringe), New Music, Beer, and Why EVERYONE should have Cable (no this podcast is not sponsored by XFinity). See Yinz At the Table for another Delicious Episode! 

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, Triller, Instagram, TikTok, and GoodPods!

157. My Client Ben: Why Coaching Was the Missing Piece

Chris Gates Fitness

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