Today, I’m joined by Chris Gates, a fitness coach who specialises in helping busy parents build sustainable health and fitness routines. We break down why doing “more” isn’t the answer, how flexible dieting can be incredibly effective for parents, and how even two workouts a week can transform your strength. Chris also dives into simple nutrition habits, the importance of behaviour change, and why leading by example for your kids matters more than you think. If you’re a parent struggling to balance fitness with family, this episode is for you.

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Timestamps:
00:25 Who Is Chris Gates? Fitness Coaching for Busy Parents
02:26 Common Fitness Misconceptions Parents Have When Starting Coaching
06:03 Why Your Old Fitness Methods Might Not Work Anymore
07:08 A Low-Ceiling, Sustainable Approach to Fitness for Parents
08:39 Focus on Effective Workouts, Not Just Doing More
12:04 Why Flexible Dieting Is a Lifesaver for Busy Parents
14:16 Can Short Workout Sessions Still Be Effective?
19:38 How Two Strength Training Sessions a Week Can Transform You
21:22 Building Strength Is About Smarter Training, Not More Volume
21:56 The Unchanging Fundamentals of Strength Training
23:15 Simple Nutrition Habits That Instantly Improve Health
23:38 The Role of Calorie Tracking for Busy Lifestyles
26:03 Why Flexible Dieting Is Ideal for Mums and Dads
30:23 The Importance of Behaviour Change for Long-Term Success
33:27 Tailgating Traditions Before American Football Games
34:38 Pre-Game Rituals in European Football (Soccer)
35:23 Why American Football Has Few Home Games Per Season
36:33 College Football vs. Professional Football Preferences
40:19 Chris’ Unpopular Opinion About Health and Fitness
44:28 What Chris Has Changed His Mind About Recently in Fitness
44:53 Stop Giving In to Excuses: A Parent’s Wake-Up Call
50:53 Letting Your Kids See You Do the Hard Things
53:38 How to Connect With Chris Gates Online