On this week's episode of the podcast, Jeffrey Pachtman sat down with me and we dove into so many incredibly helpful topics in the health and fitness world. We discuss: • The toxic nature of diet culture • Common hurdles you need to overcome to lose fat and keep it off • Setting up an exit strategy for your diet • Monitoring several markers of progress to gauge how you're doing • Non-scale victories, and the importance of acknowledging what you do well • Bringing positive affirmations into your daily life • Creating sustainable progress • First steps you can take on your fat loss journey And MUCH, much more. I think you're gonna love this one! You can follow Jeff on instagram: https://www.instagram.com/jeffreypachtman/ And subscribe to his YouTube channel: https://www.youtube.com/channel/UC3u3m3V5F95XScg0G29hWvw

Running is an endurance sport, so strength training might not be the first thing that comes to mind when thinking about your training program. But it absolutely should be! Strength training can complement endurance training to create better overall performance. In this week's episode of the podcast, we break down exactly why strength training is so beneficial and impactful for running performance, and then outline a few exercises and routines that can provide you with a tremendous return on investment!

This week, the one and only Susan Niebergall joins me, and we dive into a ton of really helpful topics. Primarily, we talk about how you can be fit at any age, and you can get started regardless of your age or experience level. Other topics include... • Where and how to get started with a fitness or nutrition goal. • Overcoming intimidation in the gym. • The importance of sleep and how to improve your overall sleep quality. • Prioritizing rest and recovery, and overcoming the fear of losing your progress. • Defining what “healthy” really is. • Outlining how YOU are in control of your fitness journey. I was so excited to have Susan on the show! I know you’re going to love listening to the conversation.

Working out first thing in the morning sucks. Right? I mean... most people hate it. But sometimes we HAVE to do it, so what's the best way to push through, get the workout in, and continue to have great training sessions? That's what we dive into this week on the podcast!

This week, we're diving deep into the differences between training for size, and training for strength, and how you can structure your training program to be most optimal for whatever your goal is! Want to learn more? Read more: https://chrisgatesfitness.com/2020/12/13/the-differences-between-training-for-size-and-training-for-strength/ Coaching: https://chrisgatesfitness.com/coaching/

If you're anything like me, you have a favorite style or genre of music when you're working out. And if you're anything like me, you carefully plan our what music you're going to listen to for each training session. Normally, it's something more upbeat that gets you up, awake, energized, or motivated to work out. And it makes sense, right? Nobody wants to push themselves to music that they hate. It just creates the wrong atmosphere. Well, there's actually research that shows how much the right playlist can actually impact your performance — both in a positive and negative sense. Join me on this week's episode to talk music and training!

We're diving into a Q&A on the podcast this week, and it's yet another tremendous question that warranted its own episode. This week, we're talking about why it's so important to lift weights and why doing resistance training is such an important part of my coaching philosophy. Yes, cardio is the most efficient form of exercise to burn calories. And yes, you should be utilizing it as part of your routine.  But it shouldn't be the end-all, be-all. And you shouldn't view exercise only as a means to burn calories. You'd be surprised how much lifting weights can contribute to weight-loss goals right now, in the present, and also for your future. This week, let's dive into exactly why lifting weights plays such an important role for weight loss.

For our sixth Q&A on the podcast, we're diving into this topic of the most ideal way to return to training when you've been away from the gym — or your training program — for a while.  This was a great question I received from a reader that really merited its own discussion, because there's a lot to it. • Should you pick up where you left off before? (no) • Should you start over completely? (no) • Is there a way to progress yourself back into shape? (yes!) Given that we're in the holiday season, it's likely you'll run into a period of time where you just can't train. This week's podcast episode will help you prepare for when you have to take time off. And if you're currently on a hiatus and want to get back after it, it will help you right now!

A common struggle when setting up your diet is figuring out how to actually feel full and satisfied when your calories are low. It’s not easy. The foods you love may be processed and calorie dense, so you have to switch up your diet for a completely new set of foods that are probably a whole hell of a lot less satisfying. That’s not fun for anyone. What’s worse, the diet recommendations you’re bound to find online or hear from friends and family are riddled with flaws. Someone will tell you “a high-protein diet makes you feel the fullest” while the next person will claim “a high-fat diet makes you feel the fullest.” You’re bound to hear that keto and carnivore and other elimination diets are the magic cure, too. So what’s the real answer? Is there a type of diet, or a way to create meals that will make you feel the fullest? That's exactly what we dive into on this episode of the podcast!

We're a few days out from Thanksgiving, and there's still a lot you can do to control calories and manage your diet to provide for a stress-free experience. In this week's episode, we're diving into 5 tips you can use right now to prepare for Thanksgiving (or any holiday) by controlling calories, instituting some healthy habits, and enjoying yourself with family and friends. I hope you like it! And if you do, please leave a comment/rating/review and tell a friend about the podcast! Happy Thanksgiving everyone :)