Most men don’t fail because they’re lazy. They fail because the standard they live by is too low. In this episode of the Generation Fit Podcast, Coach Chris and Coach Brett break down what it actually means to set the standard as a man — for your health, your family, your career, and your future. This isn’t a fitness podcast. This is a leadership conversation. We talk about why confidence is built through follow-through, not motivation. How your habits quietly shape your kids long before you ever try to teach them. Why most men gain weight, lose energy, and disappear after marriage or kids. And why waiting until “life slows down” is a losing strategy. We also get into environment, culture, modern comfort, alcohol norms, parenting mistakes, and why being “normal” today leads to being unhealthy, broke, and frustrated later. If you’re a man with a desk job over 30, a father or future father, or someone who knows you’re capable of more, this episode will hit. Listen through. Share this with a man who needs to hear it. Follow on Instagram: @coach_chris_lee

00:00 – Setting the standard as a man

01:12 – How environment shapes habits more than motivation

03:39 – Why life changes after kids and men stop prioritizing themselves 05:11 – The hypocrisy of ignoring sleep and recovery

06:29 – Why elite athletes progress faster than everyone else

07:54 – Discipline vs comfort and what kids actually learn

09:01 – Alcohol culture and why Sundays matter

10:25 – How your surroundings dictate your behavior

12:00 – Perspective from family sacrifice and modern comfort

14:24 – Social media, current events, and selective outrage

19:44 – The real definition of confidence

21:18 – Leadership at home: your family follows your habits

26:21 – Parenting mistakes that create long-term damage

33:59 – Why waiting until later makes everything harder

40:19 – Why the bar is historically low and how to stand out

If you’re a desk-working man who wants to get into the best shape of your life in 2026 without extreme diets, living in the gym, or starting over every January, this episode will change how you think about fitness.

In this New Year’s edition of the Generation Fit Podcast, Coach Chris and Coach Brett break down what actually works for busy professionals who sit all day, travel for work, have families, and don’t have time for fitness nonsense.

We cover the exact fundamentals that help men lose fat, build visible muscle, and stay consistent year-round, even with a demanding career and real life responsibilities.

Inside this episode, you’ll learn:

1. Why waiting until Monday or January 1st is already setting you back
2. The simplest nutrition change that leads to rapid fat loss for most men
3. Why training more days per week often produces worse results
4. How two workouts per week can outperform five when done correctly
5. The real role protein plays in fat loss, muscle, energy, and aging
6. How to eat for results while traveling, working long hours, or attending events
7. Why most men fail by overcomplicating fitness instead of simplifying it
8. How your health habits impact your future family and kids more than you think
9. Why coaching and accountability outperform DIY plans and AI programs
10. The exact mindset shift needed to make 2026 your strongest year yet

This episode is for men who are tired of false promises, influencer programs, and restarting every year. If you want a simple, efficient, long-term approach to fitness that fits a real life, start here.

Subscribe for weekly episodes breaking down training, nutrition, mindset, and consistency for desk-working men who want results that last.

00:00 – Welcome to the Generation Fit Podcast

00:19 – How to get into the best shape of your life for 2026

01:38 – Why starting now beats waiting for Monday or January

03:10 – The gap between wanting results and knowing what to do

04:18 – The fastest lifestyle change for fat loss: liquid calories

05:19 – Diet soda, coffee calories, and common nutrition mistakes

07:12 – How cutting soda alone can lead to rapid weight loss

10:00 – Why training five or six days per week backfires

11:01 – The two-day training rule for note-working men

12:01 – How gradual consistency beats motivation every time

14:47 – Why fitness results take longer than most people expect

15:32 – The GPS analogy for coaching, structure, and success

16:42 – Why hiring a coach accelerates results in every area of life

18:37 – The cost of ignoring health while chasing career success

21:38 – Why most men don’t change until a breaking point

24:41 – Protein explained: fat loss, muscle, energy, and aging

26:08 – How much protein men actually need (and why most miss it)

27:22 – Eating high-protein while traveling and at airports

30:02 – Compound lifts vs wasted time in the gym

33:56 – Fitness, fatherhood, and setting the example for your kids

39:58 – The Generation Fit mission and changing the next generation

41:19 – Why doing

If you’re a desk-working man who wants to stay lean, strong, and disciplined without ruining the holidays, this episode will change how you approach fitness forever.

In this episode of the Generation Fit Podcast, Coach Chris and Coach Brett break down exactly how to stay on track during the holiday season—without extreme dieting, guilt, or “starting over” in January.

We cover:

How to enjoy holiday food without gaining fat

Why the “New Year, New Me” mindset keeps men stuck

The maintenance-first strategy that actually works

How to structure your entire year so results finally stick

Why fitness isn’t about abs—it’s about becoming the role model your family needs

This is not fitness hype.

This is real-world coaching for men with careers, families, and responsibility.

If you’re preparing for marriage, fatherhood, or simply want to regain your edge—this episode is for you.

👇 What You’ll Learn

How to eat cookies, drink alcohol, and still stay lean

Why one holiday meal can’t “ruin your progress”

The exact yearly fat-loss map we use with clients

How to stop the cycle of falling off and starting over

The mindset shift that separates successful men from frustrated ones

Desk-working men 30+

Men planning to become fathers or husbands

Professionals who want fitness to fit real life

Anyone tired of extreme diets and burnout cycles

👍 If this helped you, like, subscribe, and share it with a friend who needs to hear this.

TimeStamps

00:00 – Why most men fall off during the holidays

01:00 – The “Big 3” holiday problems: alcohol, food, social events

02:00 – Why giving yourself a “December pass” backfires

03:10 – The dangerous all-or-nothing mindset

04:30 – Maintenance > dieting during the holidays

05:45 – Protein-first eating to stay in control

07:00 – Why one holiday meal can’t make you fat

08:20 – The math behind holiday weight gain (and why it fades fast)

09:40 – How many “off weeks” actually matter in a year

11:00 – Why family time matters more than food guilt

13:10 – Real holiday meals from different cultures

15:00 – Steak, protein choices, and smarter indulgences

18:20 – Why now is the best time to start (not January)

23:00 – The yearly fat-loss and maintenance roadmap

30:30 – Becoming the role model your family needs