On this episode of The One Percent, Chris and Kiley discuss what it really takes to cultivate the life you want. After kicking things off with a “What’s Hot and What’s Not” segment on breathwork, they explore how to get clear on your vision, set aligned goals, and track your progress without getting stuck in perfectionism. They also emphasize the importance of staying flexible and open to change as you evolve.

In today’s episode of Daily Gains, Chris dives into the powerful connection between strength training and weight loss. He breaks down five compelling reasons why lifting weights is essential for shedding fat and keeping it off. From boosting your resting metabolic rate to preserving muscle while dieting, Chris explains how strength training transforms your body and mindset. He also discusses improved insulin sensitivity and why fat loss is really about body composition, not just the number on the scale. In the Resilience Roulette segment, Chris tackles the fear of change—and how embracing discomfort leads to growth.

In this episode of The One Percent, Chris and Kiley get into the often-overlooked yet critical topic of rest and recovery. They kick things off with a What’s Hot and What’s Not segment featuring a hot-button trend: cold plunging. Then they explore the importance of rest—not as an excuse to avoid challenge, but as a tool for building resilience. They unpack the common misconception that rest means eliminating all stress, discuss the danger of rewarding yourself for things that don’t warrant it, and introduce the concept of active recovery.

In this episode of The Daily Gains, Chris discusses a powerful distinction: pressure vs. pain. He begins by defining the difference between these two and why it matters. Chris shares a personal weightlifting example that brings the concept to life—illustrating how pressure can drive growth while pain can signal the need for change. He then explores how recognizing and responding appropriately to pressure and pain can transform not only your workouts but your entire life.

In this episode of The One Percent, Chris and Kiley take a fresh approach to habit formation—by breaking it down through the lens of the scientific method. They kick things off with a “What’s Hot and What’s Not” segment on manifestation and whether it holds up under scrutiny.

In this episode of The Daily Gains, Chris breaks down the concept of time management through the lens of your 168-hour week. He challenges the common excuse, “I don’t have time for that,” and reveals how to take ownership of your schedule by getting clear on your non-negotiables—like eating, sleeping, and working—and building intentional habits around them.

On this week’s episode of The One Percent, Chris and Kiley tackle a hard truth: most of us are lying to ourselves—especially when it comes to our nutrition and health habits. From justifying poor choices to living in denial about what’s really serving us, this episode is a call to get honest and raise the standard.

Welcome to the very first episode of The Daily Gains with Chris Ewing! In this debut episode, Chris dives into the real meaning of consistency—what it is, what it isn't, and why so many high performers get it wrong.

If you're striving for small daily wins that compound into something great, this episode sets the tone for what's to come. Tune in, level up, and start your day with a gain.