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Chris Ellis | Fit Dad Coach

@christhefitdad

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43. Father. Husband.
Your body looks okay. Let's make it turn heads.
Dad coaching dads 35+
DM "ELITE" for 1:1 coaching 👇 👇

POSTS STORIES REELS

Can your traps survive the Trap Ladder? 🪜 30 reps, 3 grips, zero rest. 👇
One barbell, thirty reps, no rest between them. Same two-second squeeze at the top on every rep — but every ten reps, the grip gets wider.
✅ Reps 1–10 — close grip, 2-second squeeze at the top
✅ Reps 11–20 — shoulder-width grip, 2-second squeeze at the top
✅ Reps 21–30 — wide grip, 2-second squeeze at the top
✅ On your final rep — hold it at the top for a full 10 seconds
Slide your hands out to the next grip without setting the bar down — no breaks. The three grips hit your traps from three slightly different angles, and squeezing every single rep keeps them under real tension instead of letting you rush through. That’s the difference between doing shrugs and actually building traps.
Save this for your next pull day or shoulder day. Comment “🪜” when you finish it. DM me ELITE if you want every session built with this kind of intent. 🧡 by @christhefitdad

This is my client Jimmy. One year with me — down 20 pounds, and a lot of muscle gained along the way. 👇
Jimmy travels constantly. That’s the schedule most guys point to as the reason they can’t do it. We didn’t fight the travel — we built his training and nutrition around it, so his life didn’t have to stop for his goals.
But if I’m being honest, that’s not the biggest reason he’s standing here looking like this a year later.
It’s trust.
Jimmy didn’t second-guess every method. He didn’t question the plan or chase the next shiny thing he saw online. He trusted me to do my job — and that’s what let me actually coach him. A transformation like this isn’t possible when a client is fighting the process the whole way.
That’s the part nobody talks about: the results come a lot faster when you stop trying to coach yourself and let someone who’s done it take the wheel.
Proud of you, Jimmy. 🧡
If you’re ready to stop second-guessing and actually trust a plan built for you, DM me ELITE. by @christhefitdad

I help busy parents drop fat, build strength, and feel like themselves again — without wasting time on extreme diets or brutal gym routines.
And after 24 years of training, I can confidently say…
I’m damn good at it.

Why?
Because when you take a data-driven, no-nonsense approach to fat loss, the results take care of themselves.

I’m a NASM Certified Personal Trainer and NASM Certified Nutrition Coach, and I’ve spent my entire career helping parents build real, sustainable health — the kind that fits into busy schedules, family life, work stress, and the everyday chaos that comes with being a parent.

I’ve coached in gyms, built my own fitness business, and competed in multiple natural bodybuilding shows across New England, learning first-hand what it takes to transform with discipline, structure, and strategy.

No fluff.
No hype.
Just proven methods and real results.

🎯I outwork the average coach, I care deeply about my clients, and I help parents get back their confidence, energy, and strength.

⸻

And if you want a few random things about me…
✅ I once scored 81 points in a basketball game.
✅ I used to be able to dunk — not sure if I still can, but it’s tempting to try.
✅ I’m a huge Boston Red Sox fan.
✅ I love movies of all kinds.
✅ I absolutely love Christmas and have met Chevy Chase twice.
✅ I was asked to audition for a role in Good Burger 2.
✅ I’m obsessed with 90s and early 2000s rap — the golden era.

———-

Now I run a coaching program that helps parents like me drop fat rebuild confidence and become better role models for their families without giving up their social life
So if you are a busy parent who is ready to make a change And wants to get in shape the right way without fads guesswork or wasting time.

Drop “NOW” in the comments below and I will show you how
Let’s get to work🚀🧨💥

#ChrisTheFitDad #MericaIron #BusyDadFitness #BusyMomFitness #ParentFitness #FitParents #FatLossCoach #StrengthCoach #OnlineCoach #FitnessForParents #RealLifeFitness #TransformationCoach #NoExcusesLifestyle #FitDadLife #FitMomLife #FamilyFitness #StrongerEveryDay #HealthierParents #ConfidenceCoach #NaturalBodybuilding #BodyRecompJourney by @christhefitdad

The Triple Five Meltdown 🫠 Fifteen reps. Three ways. One arm. 👇
You don’t let go of the handle until all 15 are done.
✅ 5 reps: 3 seconds on the way up (the negative)
✅ 5 reps: 3 seconds pushing down, then a 1-second squeeze
✅ 5 reps: 2-second squeeze at the bottom
Switch arms right away. Do 2 rounds per arm.
Setup: single D-handle on a high cable, elbow tucked at your side, free hand on the tower. Only your forearm moves.
Pick a weight you can finish all 15 with on your weaker arm. Comment “🫠” when you’re done, and follow for more finishers. 🧡 by @christhefitdad

I love working out! I will do this till the wheels fall off by @christhefitdad

Five Alarm 🔥 Five pairs of dumbbells. One set. 👇
✅ Drop 1: heavy — 4 strict reps
✅ Drop 2: 8 reps
✅ Drop 3: 10 reps
✅ Drop 4: 12 reps
✅ Drop 5: until you can’t get another clean rep
Example weights: 40 → 30 → 25 → 20 → 15. Start with a weight you can curl for about 4 strict reps, then drop about 20–25% each time. Take only enough time to grab the next pair.
Same curl style throughout, elbows still, no swinging. On the last pair, stop when your form breaks — not when it gets sloppy.
Do one round at the end of biceps day. Comment how many reps you got on the last pair, and follow for more finishers. 🧡 by @christhefitdad

Short Fuse 🧨 Twenty seconds to recover. You won’t. 👇
✅ Low cable, straight bar, same weight the whole time
✅ Elbows slightly in front of your hips — that keeps tension on your biceps at the bottom
✅ 3 seconds down on every rep
✅ 10 reps → 20 sec rest → 8 → 20 sec → 6 → 20 sec → 4
That’s 28 reps and 84 seconds of controlled lowering. The reps go down, but the fatigue keeps stacking — so the last 4 hit like a max set.
Use it as a finisher at the end of arm day. Save this, and follow for more finishers. 🧡 by @christhefitdad

Years of lifting doesn’t mean you have to press lighter. It means you set up smarter. 👇

Getting heavy dumbbells into position is awkward, burns energy, and is often where cranky shoulders feel it most. Mad Spotter Hooks hold the dumbbells in the starting position, so you can:
✅ Skip the awkward kick-up
✅ Set your shoulder blades before you unrack
✅ Save your energy for the working reps
✅ Set up heavy presses safely when you train alone
To be clear: they won’t fix a shoulder injury. If your shoulder hurts, get it looked at. But in my experience, they let me keep training heavy with a lot less hassle.
LINK IN THE BIO🧡 by @christhefitdad

The Chest Death Clock ⏱️ 20 reps. Exactly 60 seconds of negatives. Can your chest survive it? 👇
One continuous set, no rest. Every round you do fewer reps — but you lower the bar slower. So as your chest fatigues, the time under tension goes up instead of down.
✅ 8 reps — 2-second negatives
✅ 6 reps — 3-second negatives
✅ 4 reps — 4-second negatives
✅ 2 reps — 5-second negatives
Setup: V-handle on a Smith bar, neutral grip, elbows tucked about 20–45°, lower to your lower chest. Set the safeties and make sure the handle can’t shift.
Go lighter than you think — the slow negatives are the work. Comment “⏱️” when you survive it, and DM me ELITE for 1:1 coaching. 🧡 by @christhefitdad

Three Strikes ⚾ Three curls. One barbell. No rest. Three strikes and your arms are out. 👇
✅ Strike 1 — 10 drag curls: drive your elbows back, drag the bar up your torso, squeeze at the top
✅ Strike 2 — 10 regular curls: upper arms still, full range, no swinging
✅ Strike 3 — 10 reverse curls: overhand grip, wrists neutral, curl under control
Rest 60–90 seconds and repeat for 2 rounds.
Each grip shifts the work — drag and regular curls hammer your biceps, and reverse curls bring in the brachialis (the muscle under your biceps) and the brachioradialis in your forearm.
Comment how many reps you got, and DM me ELITE for 1:1 coaching. 🧡 by @christhefitdad

Knee raises getting too easy? Hook cables to your feet. 👇
Adding cable resistance gives your abs something real to fight — and lets you add load over time instead of just chasing more reps. One key: curl your hips up toward your ribs. Just lifting your knees is mostly your hip flexors.
✅ Set both pulleys at the lowest setting and join the cables with the clips
✅ Set feet under the cables
✅ Hang from the bar, overhand grip, shoulders engaged
✅ Brace and curl your hips up toward your ribs
✅ Squeeze at the top, exhale as you curl
✅ Lower slowly without letting the cables pull you down
Start light — this is harder than it looks. Save it for your next ab session, and DM me ELITE for 1:1 coaching. 🧡 by @christhefitdad

The Tricep Day Massacre 🔥 The first five reps are the easy part. 👇
One exercise, three tempos, same weight, zero rest.
✅ 5 reps: 5 seconds down, 1-second pause at the bottom, 2 seconds back
✅ 10 reps: extend explosively, 2 seconds back — no bouncing
✅ 15 reps: constant tension — stop just short of lockout and keep the cables loaded
Setup: flat bench between two pulleys above head, wrist cuffs on, head toward the cables. Arms start straight above your chest. Lower your hands toward the sides of your forehead, keep your upper arms still, and don’t flare your elbows. Each arm works against its own cable, and the cuffs take your grip out of it.
Pick a weight you can finish all 30 with. Comment “🔥” when you survive it, and
DM me ELITE for 1:1 coaching. 🧡 by @christhefitdad