When John Gaines walks into a room or scrolls across your feed, you feel it. That energy. That discipline. That love. Whether he’s pushing clients through workouts or dropping off his daughter, Hazel Monét, at school, Gaines leads with intention.
And this Father’s Day, we’re spotlighting the celebrity fitness coach not just for his gains, but for the grounding example he’s setting as a Black father.
“Presence over presents,” Gaines says in an interview with The Quintessential Gentleman. “I don’t want to just give her things and not be there.”
Gaines is a former professional athlete who transitioned from football to fitness after his career in the Canadian Football League. But what makes his story stand out isn’t just his hustle; it’s the heart. In LA, he’s trained celebs like Tank and countless athletes, while building his signature “Gaines Mentality,” a philosophy rooted in accountability, growth, and showing up consistently.
“It’s bigger than just the gym,” he explains. “We’re looking to translate the things from the gym to your workplace or your family or your real life.”
But even with a stacked schedule and a growing brand, fatherhood remains front and center. Literally. If you follow Gaines on social media, you’ve likely seen the viral videos of him racing his daughter to school or doing affirmations on the sidewalk. It’s not performative, it’s purposeful.
“I take my daughter to school just about every morning… We do our affirmations in the morning. I just want to make sure she’s smiling and happy.”
That joy and connection are intentional, especially as a Black man raising a daughter in a digital world.
“Now not only do I gotta think about the world around, but the world in her hand,” he says, reflecting on how protective he is when it comes to technology. “I want to make sure she’s not so dependent on [devices] that she can’t experience real life.”
As a Girl Dad, Gaines says the toughest part is understanding her perspective. “The fact that I’m not a girl… there’s a certain level of relatability that’s different. But I try to create space for her to just be herself.”
That effort stems from lessons passed down by his own father, who raised six daughters and John. “My dad, I call him the ultimate Girl Dad,” he shares. “Watching him navigate that definitely prepared me. But nothing really prepares you. Every child is different. Every situation is different. You just have to be willing to learn.”
Gaines is doing the work, both in the gym and at home. He’s built a lifestyle around integrity, and that shows in how his daughter holds him accountable. “She checked me on eating some chips before dinner. Literally said, ‘You don’t do that. You know better.’ I had to turn the camera on because she got me good!”
That moment of joy also carried spiritual weight. “I’ve prayed more with her than I have in my adult life,” he shares. “It’s really amazing how trying to have that faith foundation for her is reigniting it in me too.”
As for what’s next? Gaines is expanding his online coaching, developing fitness products, and creating a “safe space for fathers to be fathers.”
He’s serious about shifting the narrative. “There’s real dads out here doing real things. Before, you just wouldn’t see it. But now? It’s a movement.”
A movement that he’s proud to be a part of. “Being a father is cool. Black fathers matter. We’re normalizing that.”
This Father’s Day, we honor men like John Gaines who remind us that strength is more than what you lift; sometimes it’s how you show up.
Check out the full interview.
Photo Credit: @mr_dadams / @shaunandru
