Trainer: Chris Gilchrist
Goal(s): Strength and weight loss
Date: March 6th, 2026

My original goals when I started with F.R.E.E. Fitness were to improve my strength, flexibility, stamina, and weight loss. I started working with Coach Chris to make sure I was getting the most out of my workouts and doing the exercises correctly. I also needed that accountability to stay motivated for each session. I came in with left shoulder and right hip flexor weakness. Between physiotherapy with Vincent for my shoulder and training sessions with Coach Chris, I no longer have hip flexor issues, and my shoulder pain has been reduced by about 95%. I can now train shoulders without strain or discomfort.

It’s been approximately six months of attending 5–6 days a week. I’m noticing definition in my calves, quadriceps, and biceps, and my overall strength has improved tenfold. I no longer deal with lower back pain.

I spend two days a week training with Chris, where my wife and I work out together. He’s

accommodating and adjusts exercises if I’ve already trained a specific body area in another session. With my F.R.E.E. Fitness membership, I also attend group sessions with Coaches Tyler, Tony, and Max. They see my progress and adapt workouts to challenge me and push my abilities without overdoing it. As a result, my recovery time between workouts has improved, which allows me to consistently train 5–6 days a week. I’ve now gotten to the point where the endorphins from working out fuel my desire to keep improving and strengthening my body.

Five years ago, I spoke to my family doctor about a referral to the bariatric clinic for weight loss surgery. Four years later, while still waiting and thinking surgery would be the silver bullet to all my issues, I found myself sitting on the couch feeling tired and terrible. I had high blood pressure, sleep apnea, and constant body soreness. I finally hit a low point where I knew something had to change and that something was me.

At my heaviest in 2020, I weighed about 375 pounds. I had tried every diet you can think of. Some worked short term, but nothing truly lasted. In August 2025, I had gastric bypass surgery. After three weeks of a liquid pre-op diet, I went from 352 pounds to 330 pounds. Six months later (February 2026), I’m down to 256 pounds.

My overall goal is to reach 200 pounds! A number that felt insane when I started this journey but today feels achievable. I no longer have high blood pressure, my sleep apnea has reduced significantly, and I’ve gone from a 5XL shirt to a 2XL. And in some cases, even an XL. I no longer drink alcohol (7 months dry), and I avoid ultra-processed foods because I focus on eating real food.

While the gastric bypass has certainly helped with weight loss, it’s only one tool in the toolbox. Focusing on real food and consistent exercise has truly improved my overall health and wellbeing.

Anyone who is thinking about starting their fitness journey, start slow and make small changes in your lifestyle, but stay consistent. For me, it began with working with a dietitian at the bariatric clinic and figuring out my protein and calorie goals. That learning curve in nutrition took time to accept. Then I started becoming more active, just 2 to 3 days a week for 30 minutes (which was very hard at the beginning). Be willing to change your habits because that’s what leads to lasting lifestyle changes. Understand that everyone’s situation is different. What works for someone else may not work for you, so be willing to carve your own path. And finally, don’t be afraid to say no to things that don’t support your goals.

Thank you, F.R.E.E. Fitness!