IMO these are the teams with a realistic chance to make the CFP. 26 realistic contenders. Only 12 make it. Who’s definitely in? Or definitely out?

What are we doing here?

Life just gets easier when you build muscle. Regardless of what the scale says, if you build muscle, you’ll make most tasks in your daily life easier. And it’s hard to put a price on that.

The number one thing that separates the clients who make long-term progress from the ones who continue to struggle is awareness. It’s not a workout program. It’s not a specific exercise. It’s not a meal plan or a recipe. It’s simply awareness.

You know what’s really overrated in the gym? Constantly switching exercises in search of the “most optimal” variation. And if you’re a busy mom or dad who just wants to feel stronger, leaner, and more athletic… you don’t need it.

The more effective sets you have, the less time you need to spend in the gym. Let me translate that. If you’re doing 8–10 reps and the last rep moves just as fast as the first… You’re not sending a strong enough signal for your body to change. Full episode » youtu.be/DWY1sSz1rFI?...

If you lift weights and do cardio on the same day… Which one should you do first? Busy moms and dads don’t have time to overthink this stuff, so let’s make it simple. 👇🏼

Seth lost 40 pounds… and he actually worked out LESS. The difference? He stopped doing random cardio and started training with intention. Full episode » youtu.be/DWY1sSz1rFI?...

If you’re constantly hungry while dieting, it’s probably not your willpower… It’s your food choices. The volume of your food is what makes you feel full — not just the calories. You can eat a small, calorie-dense meal and still feel hungry. Or you can eat a massive bowl of food like this…

I didn’t become a strong, capable dad in my 30s by doing more. I did it by doing less… better. For years I thought intensity was everything. I trained 5–6 days a week. Tons of sets. HIIT cardio. Sweat everywhere. Completely exhausted. I believed if I just pushed harder, I’d get there faster.

If you observe Lent and are giving up meat, that doesn’t mean your protein goals have to suffer. One of the biggest mistakes I see during this season is parents accidentally letting their protein intake drop way too low… Here are a few simple swaps that make this easy:

If your first set feels easy… you’re probably wasting your time 🤷‍♂️ Only the sets where the last 2–3 reps are HARD actually drive change. Don’t waste sets. Train close to failure. Give your body a reason to adapt. Follow for simple, effective training advice.

Leg extensions train your quads. No machine? No problem. If your knee bends and straightens under load, you’re training your thighs. Keep it simple. Stay consistent. Grow. Follow for more no-BS strength tips.

Someone said I’m “not in shape.” Social media has warped what fitness looks like. Being in shape isn’t six-pack abs — it’s strength, consistency, energy, and showing up for your life. If you’re doing the work most days, you’re winning.

Alcohol doesn’t help your fitness goals — it only slows them down. Worse sleep. Extra calories. Poor food decisions. You don’t need to quit forever… but drinking less = faster progress.

If I only had 4 home gym tools forever… Here’s what I’d choose (and why) 👇🏼

Is there value to stretching on rest days? Learn about Training Camp » chrisgatesfitness.com/trainingcamp/

Life will test you at some point. Your habits decide whether you’re ready. Those short workouts, better food choices, and daily movement? That’s resilience training — not just fitness. Build the body that can handle life.

At some point, your resilience will get tested. It could be tomorrow. Next week. Next year. A decade from now. At some point, life will test you. You’ll either meet the challenge head on, & walk away victorious. Or you’ll be wishing you had prioritized yourself more.

I mean this with no disrespect… but if you don’t have kids and you’re giving health and fitness advice to parents, you’re missing the entire reality of their life.

What do you think of the new food pyramid? I’ve seen more people complaining about it online than anything else, but I honestly think there’s a lot of good in what they designed.

Rushing your rest periods can kill your results. 15–30 seconds isn’t enough recovery for most strength sets. Rest so you can actually perform well in the next set — not just catch your breath. Better rest = better reps = better progress 💪

Here’s how to properly perform a standing supinated bicep curl… (and why this variation works so well.)

How much fat should you eat if you’re trying to lose weight? It depends, mainly on whether you’re a man or a woman. But this doesn’t have to be complicated. Here’s a simple starting point I use with my coaching clients:

You don’t need to take BCAAs. And I know that might surprise you, because BCAAs are marketed like they’re some magic recovery or muscle-building supplement.

One of the biggest changes I made in 2025 was training LESS, not more. I went from 4 lifting days to 3—and my results improved. More isn’t better. Doing the right amount well is. Full episode » youtu.be/uDtM5_HMnIA?...

This is why strength training is so powerful for fat loss, health, and longevity. Your body is made up of different tissues. Body fat is one tissue. Muscle is another. And here’s the key: muscle is more metabolically active than fat. Training Camp » chrisgatesfitness.com/trainingcamp/

How many carbs should you eat if you want to lose weight? Here’s the part most people overcomplicate: there isn’t one “right” answer. There are a few solid options, and the best one is the one you can stick to consistently.

Glute and hamstring training, simplified 👍🏼 TRAINING CAMP is open this week only! Get your first 3 months for $50 with the code 40OFF » chrisgatesfitness.com/register/tra...

This is from my live call in Training Camp just a few hours ago. And if you’re interested in being part of this private coaching group, you can learn more here » chrisgatesfitness.com/trainingcamp/ Training Camp only opens for sign ups once a year — and the time is NOW!