Motivation is a feeling. It shows up on Monday when you're fired up and disappears by Wednesday when work is hard and the couch is right there. If your entire fitness plan depends on feeling ready, you're going to spend more time restarting than you are getting results.

In this episode of the Catalyst Fitness Quickcast, Coach Chris breaks down why consistency is the only habit that actually builds lasting fitness — and how to make showing up automatic, even on the days you don't feel like it.

You'll learn why motivation is biologically unreliable (and what University College London's research actually says about how long habits take to form), how small consistent effort compounds into results that big sporadic efforts never produce, and three friction-reducing strategies that make workouts stick without relying on willpower.

You'll also hear the story of a Catalyst member who had started and stopped her fitness journey four or five times — same person, same goals — who changed everything simply by changing her system, not her effort level.

This isn't about grinding harder or wanting it more. It's about building a plan that works on the days you don't feel like it. Because those are the days that matter most.

Three workouts a week. Every week. That's it.

Ready to stop restarting? Book your free No-Sweat Intro at catalystgym.com.

In this episode, Coach Chris makes the case that whether you're an athlete chasing a faster first step or just someone who wants to stop feeling slow and beat-up, strength is the foundation everything else is built on. You can't apply force you don't have. That's not motivation — that's physics.

But here's where it gets interesting: if strength leads to speed, why can't powerlifters run fast? They're among the strongest humans alive. Chris answers that question with a breakdown of the strength → power → speed chain — and explains why missing the middle link is the most common mistake in athletic development.

He also covers a piece most coaches never talk about: neuromuscular inhibition. Old injuries — even "healed" ones — can leave invisible brakes on your performance, quietly suppressing muscle output long after the pain is gone. You feel slower than you should. You feel weaker on one side. And because nothing hurts, you assume it's just age.

It might not be. And the fix is probably strength training.

Whether you're trying to reclaim your athletic edge, keep up with your kids, or just move better as you get older — this episode gives you the framework.

Visit catalystgym.com to learn about the OnRamp program.

Coach Chris Cooper breaks down exactly how complete beginners can go from the couch to crossing a 5K finish line this summer, using a proven method that works — without injury, burnout, or the crushing failure of Day 1 going too hard.

The mistake almost every new runner makes? Lacing up and trying to run the whole thing. The result is four minutes of suffering, a bruised ego, and a pair of running shoes that go back in the closet.

The solution is the run/walk method — the same approach behind the famous Couch to 5K program, with millions of success stories behind it. Run one minute, walk two. Build from there. Your cardiovascular system adapts faster than your connective tissue, and the intervals protect your joints while your lungs get fitter.

In this episode, you'll learn:

1. Why 8–10 weeks is genuinely enough time to run a 5K from zero
2. The exact weekly structure of the run/walk method
3. What "conversation pace" means — and why going slower is the smarter play
4. The 3 things that derail most beginners (and how to avoid all of them)

Plus: three prescriptions you can act on before this week is out — including signing up for a real event as a commitment device.

Summer in Northern Ontario is short. Use it.

Register for the OnRamp program at www.catalystgym.com

The problem usually isn't effort — it's a mismatch between your problem and your prescription. The wrong fix, no matter how hard you work it, won't get you where you want to go.

In this episode of the Catalyst Fitness Quickcast, Coach Chris goes rapid-fire through 11 of the most common "working out but stuck" scenarios — and the specific fix for each one:

Lifting but not getting stronger? It's a volume-and-intensity problem, not an effort problem. Doing HIIT but not losing fat? Chronic high-intensity training actually reduces your body's ability to burn fat. Going to the gym five times a week but always exhausted? You're under-recovered, not undertrained. Eating healthy but the scale won't move? Healthy doesn't mean low-calorie.

You'll also hear why tight muscles are usually weak muscles, why protein shakes don't build muscle on their own, and why sometimes the fastest path to progress is going to the gym less.

Find your scenario. Apply your fix. Give it four weeks.

And if you can't identify your mismatch on your own — that's what coaching is for.

OnRamp program for beginners and returning athletes: catalystgym.com

Every meal, every snack, every habit they see you model is a lesson. The question is whether it's the lesson you want to pass on.

In this episode, Coach Chris Cooper walks through four simple principles every kid should understand about food and nutrition — the things the Canada Food Guide won't teach them, but that your parents or grandparents probably lived without even thinking about it. You'll also learn why the fear of "creating an eating disorder" is holding too many parents back from having the most important health conversation of their child's life.

What you'll take away:

1. Why sugar — not lack of exercise — is driving childhood weight issues
2. The caffeine conversation your teenager needs to hear
3. How to build a protein-first plate habit before the teen years
4. Why eating before bed matters more than most people think

Find more episodes and resources at catalystgym.com.

In this episode of the Catalyst Fitness Quickcast, Coach Chris breaks down why motivation feels so unreliable (especially in the dark, cold back half of a Northern Ontario winter), and what to do instead.

You'll learn a three-phase model for building sustainable motivation:

Phase 1: Find your real reason. Not the one that sounds good — the one that actually has an emotional charge. The reason that gets you out of bed when it's minus twenty and your alarm goes off at 6 AM.

Phase 2: Collect a win — not a reward. Research from Stanford's BJ Fogg shows that motivation follows success, not the other way around. Small wins build the psychological momentum that makes the next workout easier.

Phase 3: Let habits replace motivation. The goal isn't to stay motivated forever. It's to build habits strong enough that missing a workout feels worse than doing one. Add a challenge every few months — a race, an event, a competition — and you've got the push-pull balance that sustains fitness for years.

Plus, Chris outlines a specific action plan for the next 6 weeks: March through mid-April, with three concrete steps to get your system in place before spring.

If you're tired of waiting to feel ready, this episode is for you.

Learn more at catalystgym.com

In this episode of the Catalyst Fitness Quickcast, Coach Chris breaks down the science of early sport specialization — and the findings might surprise you.

Research across dozens of studies is clear: early sport specialization (year-round, single-sport training before puberty) is consistently linked to higher overuse injury rates, greater burnout, and — here's the counterintuitive part — worse long-term performance outcomes than kids who play multiple sports.

And the proof isn't just in the lab. It's at the 2026 Winter Olympics in Milan right now. Canada's RBC Training Ground program deliberately identifies elite athletes in one sport and redirects them to another. The results? Cyclists turned bobsleigh brakewomen. Gymnasts turned freestyle aerial medalists. Hockey players turned Olympic bobsledders. And the Canadian women's speed skating team — three gold medals in Milan — all came from different skating disciplines and multi-sport backgrounds.

This episode also tackles the question every winter sport parent asks: 'But don't sports like hockey and skating require earlier specialization?' The answer is more nuanced than you think — and the distinction between early start age and early specialization may change how you approach your child's development entirely.

In this episode you'll learn:

•      Why the world's best athletes specialized much later than you think

•      What Canada's own sport development model recommends for youth athletes

•      The real difference between early exposure and early specialization

•      Three practical steps you can take right now if you have a young athlete at home

Whether you're a parent of a young athlete or someone who burned out of sport as a kid and is now trying to find your way back to fitness, this episode is for you.

Listen now, and visit catalystgym.com to learn about our OnRamp program — built specifically for beginners and those returning to fitness.

While the Winter Olympics showcase extraordinary athletic performance, the reality is that many elite athletes at peak competition are chronically injured, undernourished, sick, and struggling with mental health challenges. Research shows that to achieve world-class performance, athletes often sacrifice health - maintaining unsustainable body weights, training through injuries, experiencing immune suppression, and dealing with crushing psychological pressure.

This episode explains why elite performance and health exist on different spectrums. Studies from the British Journal of Sports Medicine and Sports Medicine reveal higher rates of overtraining syndrome, chronic injuries, infections, and mental health struggles among elite athletes. Many retired Olympians report feeling healthier after stepping away from competition.

Your goal isn't to train like an Olympian - it's to build a body that serves your life well for decades. Learn how to stop comparing yourself to genetic outliers, redefine fitness on your own terms, and focus on sustainable habits that actually build health.

Keywords: Olympic athletes, fitness myths, sustainable fitness, healthy training, Sault Ste. Marie fitness, Northern Ontario

In this episode of Catalyst Quickcast, Coach Chris Cooper busts the biggest myth in fitness: the idea that high reps with light weights will "tone you up."

Here's the truth: toning isn't real. What people call toning is actually two things—reduced body fat and built muscle. High-rep work with light weights doesn't build muscle effectively. Heavy lifting does.

At Catalyst Fitness, "heavy" means weights you can only lift 3-5 times with good form, sometimes testing one-rep max lifts. This approach won't make you bulky, but it will:

• Burn body fat efficiently
• Build lean muscle
• Increase bone density
• Strengthen connective tissue and prevent injuries
• Build confidence and mental clarity

Coach Chris emphasizes the importance of free weights (barbells, dumbbells, kettlebells) and compound movements like squats, deadlifts, presses, and pull-ups. These exercises train multiple muscle groups, improve coordination, and build real-world functional strength.

Whether your goal is physique, health, performance, or mental well-being, lifting heavy is the answer. And it works at any age—Catalyst has clients in their 60s and 70s getting stronger every week.

Stop chasing "toning." Start lifting heavy. Your body will thank you.

Listen now to learn why strength training should be the foundation of your fitness routine.

I used to struggle heavily through these months. Every morning felt like a battle just to get out of bed. But I don't anymore—and it's not because I moved somewhere sunny or found some magic pill.

In this episode, I'm sharing the four evidence-based strategies that pulled me out of seasonal depression and continue to work year after year. No fluff. No gimmicks. Just practical, actionable steps you can start implementing today.

We'll cover why vitamin D supplementation matters more than you think, and why most people are doing their winter workouts completely wrong. You'll learn about Zone 2 exercise—why it's the antidote to elevated cortisol levels during stressful seasons—and how to balance intensity with recovery when your body is already stressed.

I'll also walk you through the daily wonder practice that changed how I experience winter, and why committing to a weekly social hobby creates the accountability and connection you need to get through the hardest months.

This isn't about willpower or motivation. It's about building systems that work when you don't feel like showing up.

Whether this is your first difficult February or you've struggled every winter for years, this episode gives you a roadmap to not just survive—but actually thrive—through the darkest months of the year.

Ready to take control? Let's get to work.

Look around. Your closest friends, family, coworkers. You probably have similar habits, similar health, similar weekend routines.

That makes getting healthier HARD when you're surrounded by people who aren't moving the same direction.

But here's the truth: you can't change the people around you by nagging, guilt-tripping, or leaving fitness magazines lying around. 🙄

You CAN change the people around you by inviting them into your world.

BRING A FRIEND - FEB 6 & 7

This is our only "bring a friend" event of the spring. We're a coaching business, so we don't do drop-ins or free trials - but sometimes people need to SEE it to get it.

Register your friend through the link in bio. We'll send them info to get ready, and we'll make sure they have a great experience.

Plus: 4 strategies that ACTUALLY work for getting friends & family moving:

1️⃣ Start with walks, not workouts

2️⃣ Share your 'why,' not your 'what'

3️⃣ Make it social, not fitness-focused

4️⃣ Lead by example, don't lecture

Stop overcomplicating fitness. If you spend any time on social media, you've been bombarded with conflicting advice about what you need to do to get results. The truth? Most people are chasing complicated strategies while ignoring the fundamentals that actually work.

In this episode, Chris breaks down five evidence-based daily non-negotiables that will improve your body composition, performance, mental health, and overall quality of life. These aren't trends or fads - they're backed by peer-reviewed research and designed for busy adults who want results without the BS.

The 5 Daily Non-Negotiables:

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2. Movement - 10,000 steps or 30 minutes of intentional activity
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5. Protein - 0.7-1.0 grams per pound of body weight
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8. Sleep - 7-9 hours of quality rest
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11. Stress Management - 10 minutes of intentional practice
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14. No Sugary Treats - Breaking the daily habit loop
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Chris explains the research behind each non-negotiable, why they deliver the biggest return on investment, and exactly how to implement them. Whether you track them mentally or use an app like Streaks, these five fundamentals cover everything you need to build a sustainable fitness foundation.

Stop chasing every fitness influencer's latest hack. Master these basics for 30 days and see what happens when you focus on what actually moves the needle.

Ready for structured programming and coaching? Learn about Catalyst Fitness's OnRamp program at catalystgym.com

Here's what usually happens: you either jump into something way too intense and burn out in two weeks, or you get paralyzed by conflicting advice and never start at all.

In this episode, we break down the five foundational principles that actually matter in your first 30 days. Show up consistently—frequency matters more than perfection. Learn basic movement patterns before adding weight. Start lighter than you think you should. Track something simple. And expect discomfort, not pain.

We talk about why most fitness programs fail beginners—they're built for people who already know what they're doing, they're not individualized, and they assume you can keep up with everyone else in the room.

Then we walk through what a smart onboarding program should look like: teaching foundational movements first, individualizing to your current ability, scaling appropriately, and giving you a foundation you can use anywhere—whether you stay at that gym or not.

Finally, we introduce the Catalyst OnRamp program, designed specifically for complete beginners and people ramping back up after time away. Done one-on-one by appointment, OnRamp teaches you how to move safely and effectively before throwing you into group classes.

If you're trying to figure out where to start, this episode gives you the roadmap.

You've seen the viral videos: people walking into gyms and immediately walking right back out. "Too busy." "Not for me." Just... "Nope."

The real barrier to fitness isn't the workout—it's fear. Fear of looking stupid, fear of judgment, and now, fear of ending up in someone's "gym fail" video. These concerns are keeping more people out of gyms than any other factor.

In this episode, we break down why starting your fitness journey with a coach might be the smartest investment you'll make:

Privacy while you learn – No audience, no cameras, no judgment while you're taking those first tentative steps.

Investment vs. expense – 70% of budget gym members pay for nothing. Would you rather waste $19/month or invest in actual results?

Doing things right from day one – Skip months of random workouts, bad advice from well-meaning friends, and supplements that don't address the real problem.

Real accountability – Someone who actually notices when you're not there and cares about your progress.

True personalization – Programming designed for YOUR body, YOUR schedule, YOUR goals—not a cookie-cutter Instagram template.

Building real confidence – Confidence comes from competence, not positive affirmations.

You don't need coaching forever, but starting there eliminates the barriers that make most people quit. Stop procrastinating and get started the right way.

Ready to skip the false starts? Visit www.catalystgym.com to book your free consultation.

For most people, the answer is: "I already missed today, so I'll start fresh Monday." And Monday becomes next month. Next month becomes next year.

This is the all-or-nothing trap, and it's everywhere in January. Fitness culture is screaming at you to go from zero to six days a week, eat perfectly, and transform your entire life by February. But here's what research actually shows: perfectionism doesn't get you results—it gets you stuck in a cycle of starting and stopping.

In this episode, we break down why all-or-nothing thinking is probably your biggest barrier to progress. We explore studies on exercise adherence showing that rigid approaches predict dropout while flexibility predicts long-term success. We talk about why January makes this worse, how your brain tricks you with dichotomous thinking, and why "perfect" is actually self-sabotage.

Then we get practical: how to build consistency over intensity, what "minimum viable progress" looks like, and why planning for imperfection is the key to sustainable change. You're not trying to survive a 30-day challenge—you're building something that works for 30 years.

If you're tired of the all-or-nothing cycle and ready for an approach that actually lasts, this episode is for you.

But here's something you should know: 80% of New Year's resolutions are abandoned by February. That's not because people lack discipline or willpower. It's because resolutions are built on the wrong foundation.

In this episode of Catalyst Fitness Quickcast, I'm going to walk you through a process that actually creates lasting change. Not temporary motivation—real, meaningful improvement in your life.

What You'll Learn:

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• How to reflect on your year without judgment or creating a scorecard
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• The power of picking ONE focus area (and why trying to change everything fails)
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• How to create a clear, detailed vision of what improvement actually looks like
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• The process of mapping your path backward from vision to current reality
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• Why sharing your commitment with one trusted person matters
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• Three practical strategies that make change easier (including why subtraction beats addition)
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• The critical role of coaching in creating sustainable change
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The Framework:

This episode is built around the Japanese philosophy of Ikigai—the idea that happiness comes from having "something to do, something to love, and something to hope for." By the end of this episode, you'll have a clear process for identifying what you want to work on in 2026 and how to actually make it happen.

Who This Episode Is For:

Whether you're focused on fitness, improving relationships, mental health, career development, or personal growth, this framework applies. It's especially valuable if you've tried and abandoned resolutions before, or if you're tired of the cycle of motivation followed by burnout.

The Sault Ste. Marie Connection:

As always, I bring a local perspective to this content. I reference local resources like Bonnie Skinner Psychotherapy for those working on mental health goals, and I speak directly to the realities of making change in our Northern Ontario community.

Why This Matters Now:

We're living in a time when social media bombards us with transformation stories and quick fixes. But real change doesn't happen in 30 days or from a viral trend. It happens through consistent, intentional action guided by a clear process.

This episode gives you that process.

Whether you work with us at Catalyst Fitness or apply these principles to any other area of your life, this framework will help you move from intention to implementation—and from implementation to lasting results.

You know that stuffed nose that won't clear no matter how many times you blow it? The sore throat where you keep swallowing, convinced something's lodged there? That persistent knee pain even though you didn't twist anything? They're all the same culprit: inflammation.

In this episode, Chris breaks down what inflammation actually is—your body's alarm system responding to threats. But sometimes that alarm gets stuck in the "on" position, causing more harm than good. You'll learn to recognize inflammation in both illness (congestion, phantom throat obstructions, body aches) and injury (lingering joint pain, stiffness, mysterious aches).

More importantly, you'll get specific, research-backed strategies to reduce it. Studies published in peer-reviewed journals show that eliminating added sugar directly reduces inflammatory markers like C-reactive protein throughout your body. Sugar triggers inflammatory responses, creates cell-damaging compounds, and disrupts your gut microbiome—essentially setting off fire alarms in your entire system.

You'll also learn how strategic stretching reduces joint inflammation by promoting circulation and preventing compensatory movement patterns, plus why understanding inflammation changes how you respond to symptoms (spoiler: stop making it worse by excessive nose blowing and hard swallowing).

Three actionable prescriptions: eliminate added sugars for two weeks, stretch inflamed joints for 30 seconds three times daily, and recognize inflammation so you stop fighting symptoms with behaviors that amplify them.

Your symptoms aren't random—they're your body communicating. This episode teaches you what it's saying.

This episode breaks down the triple threat behind seasonal depression: the sunlight crisis that crashes your serotonin production, the vitamin D collapse that affects 80-90% of Canadians by January, and chronic stress that amplifies both. We explain why your instinctive coping mechanisms (comfort food, staying inside, alcohol) actually make the neurochemical spiral worse.

Then we give you what actually works: morning light exposure protocols, evidence-based vitamin D supplementation, strategic movement timing, protein and omega-3 optimization, sleep consistency, and intentional social connection. These aren't vague suggestions—they're research-backed interventions that genuinely move the needle on mood, energy, and resilience.

You can't control layoffs or make the sun come back faster. But you absolutely can control how your body responds to winter. This episode gives you that agency back when everything else feels out of control.

Listen now and take back control of your winter.

If you wouldn't give your kids cocaine, why are you buying them Monster energy drinks? This episode delivers the uncomfortable truth about sugar addiction—and the proven pathways to freedom.

What You'll Discover:

The Sugar Crisis

Canadians consume 26 teaspoons of sugar daily—more than double the WHO recommendation. This costs our healthcare system $5 billion annually and could be prevented by simple dietary changes. The data is clear: excess sugar increases heart disease death risk by 38% and diabetes prevalence dramatically.

The Fructose Problem

Not all sugars are equal. Fructose goes straight to your liver (the only organ that can process it) and converts directly to fat. This causes fatty liver disease in 30% of adults—the same condition alcoholics develop. Your liver, your gut barrier, your entire metabolic system takes the hit.

The Addiction Science

47-57% of people with binge eating disorder meet clinical addiction criteria, and sugar is the primary culprit. Research shows sugar activates the same brain receptors as cocaine, creating genuine neurochemical changes. This isn't willpower failure—it's biochemistry.

Four Proven Strategies:

Cold Turkey - Complete elimination, fastest results, toughest start

One Treat Daily - Gradual reduction, more sustainable for some

Track & Optimize - Data-driven approach for athletes

AA Principles - Treat it as the serious addiction it is

The Challenge:

Choose one strategy. Commit for 30 days. Document your transformation. You'll be amazed at what happens when you break free.

No fluff. No pseudoscience. Just evidence-based guidance from a coach who's been there.

Canada's healthcare system was built as a safety net for emergencies—but that net is fraying. With 6.5 million Canadians lacking a family doctor, 27-week specialist wait times, and billions spent on bureaucracy instead of care, the hard truth is this: nobody is coming to save you.

In this episode, I break down the three stages of taking control of your own health.

Stage 1: Literacy. You need to know what actually works—and how to filter real science from influencer jargon. When in doubt, start simple: move 30 minutes a day, get protein at every meal, sleep 8 hours, and cut sugar. Try it for 30 days and track how you feel.

Stage 2: Habit Formation. Knowing isn't enough—you have to do the work. Most people fail here because they're waiting for the perfect time, the perfect gym, or the perfect plan. Those are just excuses. The clock is ticking. Start tonight.

Stage 3: Self-Advocacy. You need to track your own health markers—VO2 max, strength, blood glucose, resting heart rate, blood pressure, and more—and bring that data to healthcare professionals yourself. Own your chart. Own your data.

I've created a free health tracking spreadsheet to help you get started. Download it at the link in the show notes: https://catalystgym.com/catalyst-blog/how-to-take-control-of-your-health/

If you want help improving any of these metrics, book a free No-Sweat Intro at catalystgym.com. Stop waiting. Take control. Your health is your responsibility—and it starts now.

EPISODE DESCRIPTION:

Most of us aren't competitive athletes anymore—and that's actually liberating. In this episode of The Catalyst Quickcast, host Chris Cooper breaks down why hybrid training (being competent at multiple fitness domains) prepares you for real life better than specializing in just one area.

Fresh from the Rogue Invitational in Scotland, Chris shares observations about how everyday fitness tests—from sprinting through airports to shoveling snow—require a well-rounded approach to training. Learn why specialists struggle with daily tasks, what hybrid training actually means, and how Catalyst Fitness has been programming this approach since 2005.

You'll discover the "multi-modal secret" that allows you to build muscle and burn fat simultaneously, why busy professionals thrive with this method, and get a complete breakdown of this week's programming (including the new November strength phase: Deadlifts & Dips).

Whether you're training for a HYROX race or just want to handle whatever life throws at you, this episode will change how you think about fitness.

IN THIS EPISODE:

• Why being "good at everything" beats being "great at one thing" for most adults

• The 90% of fitness tests that life springs on you without warning

• What hybrid training actually means (and why you're probably already doing it)

• A complete week-by-week breakdown of hybrid programming at Catalyst Fitness

• Multi-modal interval training: the key to building muscle while burning fat

• Why busy professionals love this approach to fitness

• The difference between training to ace a test vs. training to be the best human you can be

CTA: Book a No-Sweat Intro at Catalyst for a customized recovery plan.

Lose fat: Hit 0.7–1.0 g protein per lb goal bodyweight, walk 8–12k steps/day, lift full-body 3×/week (moderate reps), and add 2 Zone-2 cardio sessions. Build each meal around lean protein and produce; keep alcohol low and enjoy one planned indulgence.

Build muscle: Eat a small calorie surplus (≈200–300 kcal/day), 0.8–1.0 g/lb protein, and lift 4 days/week with progressive overload (add reps or weight weekly). Keep 1–2 easy Zone-2 sessions for recovery.

Get stronger: Train the big lifts (squat, press/pull, deadlift/hinge) 3×/week for 3–5 reps per set, leaving 1 rep in the tank. Add 2 short Zone-2 sessions to support work capacity.

Boost endurance: Run or ride a weekly mix of two Zone-2 base sessions, one tempo/Zone-3 effort, and one interval session (LT/VO₂). Keep strength 2×/week to stay durable.

Be happier/less stressed: Get morning light and a 20–30 min walk daily, write 3 lines of gratitude, set a phone curfew an hour before bed, aim for 8 hours in bed, plan two social check-ins weekly, and lift 2×/week for mood.

Universal rules: Always prioritize protein and sleep. Track three things weekly: your compliance %, one objective metric (scale/waist/strength/pace), and a Bright Spot victory.

Pick one recipe, print it, and run it for 8–12 weeks.

CTA: Book a No‑Sweat Intro at Catalyst and get your winter plan dialed.

Protein is suddenly in everything—coffee, candy, cereal—but do those “15g protein” labels actually help you build or keep muscle? In this 10-minute quickcast, Chris explains bioavailability (usable protein), how processing can damage amino acids, and why grams on a label ≠ quality. You’ll learn which foods give you the most useful protein, how “protein-washed” snacks sneak in sugar, and simple real-food options for breakfast, lunch, dinner, and snacks. If you’re “hitting your protein” but not seeing results, this episode shows what to change.

The “45-7-6” trend—45 minutes on the StairMaster at level 7, six days a week—is everywhere. In this quickcast, Chris explains what it is, why it’s viral, and how to test it once or twice without wrecking your joints or stalling your strength gains. You’ll learn simple cues to actually hit your glutes (not just quads), why going hands-free matters, and how to use the talk test to keep it aerobic. We also cover why number-based cardio formulas keep cycling through social feeds (novelty sells!) and finish with the Catalyst plan that always works: consistently varied strength + metabolic training you can sustain for years—think full-body lifts 2–3x/week plus a rotation of Zone 2 and short interval work. Trends are fun; results come from posture, programming, and patience.

CTA: Book a No-Sweat Intro at Catalyst—link in the show notes.

To ensure Catalyst continues to thrive for decades to come, we are merging with Ryan Mitchell of RAM Fitness. Many of you have already met Ryan and some of his team over the past few weeks, and I know you’ll see the passion and care he brings. Jessica and Carrianne will continue to be part of the coaching team for the long haul, providing the consistency and support you’ve come to count on.

Going forward, Ryan will lead day-to-day operations while I move into an advisory role. I’ll also remain right here as a Catalyst client — because I love the community, the workouts, and this gym too much to step away.

Chris Cooper takes listeners through the 20-year history of Catalyst — from a tiny 400 sq ft studio above a card shop in 2005 to a thriving community hub preparing for its next evolution in 2025. Hear the highs and lows: discovering CrossFit, near bankruptcy, mentorship, building Ignite, competing at the Games, moving into a permanent home, surviving the pandemic, and evolving into today’s semi-private training model. Along the way, Chris reflects on the people, memories, and lessons that shaped Catalyst into what it is today.

Bullet Highlights:

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• 2005: Catalyst opens above Party Palace.
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• 2006–2007: Discovering CrossFit & first group classes.
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• 2008–2011: Industrial park move, expansion, Ignite program.
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• 2012–2014: Competitive success & CrossFit journalism.
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• 2017: Move to White Oak permanent home.
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• 2020: Navigating pandemic lockdowns.
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• 2022: New mission — change 7,000 lives in Sault Ste. Marie.
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• 2023: Semi-private training launch, best results ever.
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• 2025: Catalyst’s 20th anniversary & “Catalyst 2.0” on the horizon.
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In this episode, we explore the “snowball effect” of fat gain — how small changes in our lifestyle and metabolism can accelerate weight gain over time, and why it’s harder to reverse as we age. From declining metabolic flexibility and muscle loss to the carb rollercoaster, we break down why obesity is far more common today than in past generations.

Then we flip the script with the reverse snowball effect — building lean muscle, boosting mitochondria with zone 2 training, and burning through glycogen with zone 3 workouts. These habits compound over time to help you burn fat even while you sleep.

Finally, we take the conversation to the societal level: why obesity is rising in children and adults alike, and why coaching — not just doctors or dietitians — is the key to lasting change. Learn how to set the right snowball in motion for yourself and your community.

Fitness in 2025 isn’t just about how you look—it’s about how you feel. In this Catalyst Fitness Quickcast, Chris explores the new wave of holistic wellness that blends physical training with mental health. Learn why your workouts should work for your mind as much as your muscles, how to integrate mindfulness into your training, and the simple tools that help you recover better, reduce stress, and perform at your best—inside and outside the gym.

Want to move better, feel stronger, and avoid injury—without spending hours in the gym? In this Catalyst Fitness Quickcast, Chris breaks down what “functional fitness” really means and why it’s critical for everyday movement. From carrying groceries to getting off the floor, training movement patterns (not just muscles) builds strength that actually translates to life. Learn the key moves to focus on, how to work mobility into your routine, and why functional fitness might just be the secret to aging like an athlete.

Do you really burn more fat when you train in the heat—or are you just draining your body without results? In this Catalyst Fitness Quickcast, Chris dives into the sweaty myths of sauna suits, client stories, and the truth about training in high temperatures. You’ll learn what heat actually does to performance, why hydration is more than just drinking water, and how companies like Gatorade sold the world on sugar through brilliant storytelling. Plus: tips for training smart in the summer heat so you stay safe, fueled, and effective.

Summary:

Is it safe for kids to lift weights? Yes—and we’ll explain why, backed by science and expert position papers. In this episode, I break down the myths around youth training, especially for young hockey players, and highlight five common mistakes that could actually hurt your child’s development. From supplement misuse to overtraining and burnout, I’ll share what works (and what doesn’t) when it comes to summer training for kids. This is a must-listen for parents who want to give their kids every chance to succeed—without sacrificing their future health or love of the game.

Title: Stop Wasting Your Workouts: How to Get Better Results in Less Time

Episode Description:

You’re going to the gym, but you’re not seeing progress. You’re spending time, maybe even money—but your body isn’t changing. So what’s going wrong?

In this episode, I explain why most people waste their workouts—and how to fix it. Whether you’re training alone, jumping from routine to routine, or stuck in a “chest day” cycle, there’s a reason you’re not getting results.

We’ll cover:

✅ 3 tests to know if your gym time is actually productive

✅ Why lack of structure leads to burnout and quitting

✅ How to turn every hour into progress with a goal, a plan, and coaching

✅ Why random workouts feel like a dead-end job—and how to escape the loop

💥 Want to stop wasting time and start seeing real results? Book your free No-Sweat Intro at catalystgym.com and let’s build your plan together.

🎧 Listen now and make your next workout count.

Description:

Dead Butt Syndrome might sound like a joke—but it’s not. Also known as gluteal amnesia, it’s what happens when your glute muscles stop firing properly due to too much sitting and not enough intentional movement.

In this episode, I’ll explain:

✅ What Dead Butt Syndrome actually is

✅ Why it’s so common in today’s desk-bound culture

✅ Three practical strategies to wake up your glutes and prevent pain

You’ll also hear one of my favorite quotes from Greg Glassman: “If I can reverse it, then I can prevent it.” That’s exactly what this episode will help you do.

💥 Want to fix your movement patterns and strengthen your glutes the right way? Book a No-Sweat Intro at catalystgym.com and we’ll build your plan.

🎧 Listen now and bring your glutes back to life—one rep at a time.

Episode Description:

Cold plunges. Red light therapy. Intermittent fasting. Biohacking is everywhere—but how much of it actually improves your metabolism?

In this episode, I break down what biohacking really is, how it ties into metabolic health, and which trends are worth your time (and which aren’t).

We cover:

✅ What metabolic health really means

✅ The difference between real science and hype

✅ Which hacks work: fasting, walking, Zone 2, sleep

⚠️ Which are context-specific: cold exposure, wearables, sauna

❌ And which are mostly a waste: fat-loss lasers, detoxes, nootropics

Whether you’re curious about upgrading your energy, burning more fat, or just staying sharp—you’ll learn how to cut through the noise and build a body that works better.

💥 Want a personalized plan to improve your metabolism? Book a No-Sweat Intro at catalystgym.com

🎧 Listen now to learn what works—and what’s just expensive hype.

Summary:

Want to burn more fat without spending more time on the treadmill? Build muscle. In this episode, I explain why lean muscle mass is the secret weapon for long-term fat loss and a faster metabolism.

I cover how muscle burns calories 24/7, the benefits of strength training vs. cardio, and how lifting weights helps your hormones, your energy levels, and your long-term results. Whether your goal is weight loss, better health, or longevity—this episode will show you why strength is the foundation.

👉 Ready to build the body that burns fat for you? Book a No-Sweat Intro at catalystgym.com

Summary:

Ever heard someone say, “I’m eating hardly anything but still not losing weight—it must be starvation mode”? In this episode, I break down what’s really going on when fat loss stalls.

We’ll look at what the myth of starvation mode gets wrong, what your metabolism actually does during a calorie deficit, and the real culprits—like reduced movement, poor sleep, and inconsistent tracking. I’ll also give you simple fixes to get back on track and keep fat loss moving.

You don’t need to crash diet—or panic. You just need a plan.

👉 Book a free No-Sweat Intro at catalystgym.com to get a coach and a plan that works.

Episode Description:

Changing your body doesn’t require a 75-day challenge or a 1,200-calorie meal plan. If you want results that last, you need just three things—and most people are missing at least one.

In this episode, I’ll break down the 3 critical elements of successful transformation:

✅ A clear, focused plan

✅ A coach to hold you accountable and adjust your path

✅ A community to support you and make it enjoyable

Whether you’re just starting out or hitting a plateau, these three pillars will keep you moving forward—for life.

💥 Want all three in one place? Book your free No-Sweat Intro at catalystgym.com and let’s build your roadmap to lasting change.

🎧 Listen now and get back to what works—consistently, simply, and powerfully.

Episode Description:

Tracking your food doesn’t have to be obsessive or overwhelming—and it definitely doesn’t have to be forever. But when used the right way, a nutrition tracking app like MyFitnessPal can be one of your most powerful tools for changing your body, health, and performance.

In this episode, I share 5 real-world ways to use food tracking that actually help you hit your goals:

✅ How to set macros that guide your choices

✅ Why having go-to meals simplifies success

✅ The power of logging before you eat

✅ How to build your day around protein

✅ Why looking back can help you move forward

💥 Want help building a plan that works for your goals and your lifestyle? Book a No-Sweat Intro at catalystgym.com and we’ll build it together.

🎧 Listen now and learn how to make nutrition tracking work for you—not against you.

Episode Description:

If you want to burn fat, boost endurance, and train smarter, the answer isn’t just more HIIT or cutting calories—it’s improving your metabolic flexibility.

In this episode, I break down how to make your body a better fat-burning machine by combining smart training and smart fueling.

We’ll cover:

✅ What metabolic flexibility really is (and why it matters)

✅ How Zone 2 cardio improves fat-burning capacity

✅ How fat loss actually happens at the cellular level

✅ How to balance cardio, strength, and nutrition for long-term results

✅ How Catalyst’s coaching programs help you train and fuel smarter

💥 Want a training and nutrition plan that builds your most efficient, resilient body? Book your free No-Sweat Intro at catalystgym.com and let’s get started.

🎧 Listen now and learn how to turn your body into a fat-burning, energy-efficient machine.

Episode Description:

You’ve seen people wearing weighted vests at the gym, on hikes, and even during everyday tasks—but are they actually worth it?

In this episode, I break down the real pros and cons of weighted vests, who they’re great for, when to use them, and when they’re just unnecessary extra stress on your body.

We’ll cover:

✅ How weighted vests increase strength, endurance, and calorie burn

✅ The risks (like joint stress and poor posture) when they’re overused

✅ The best ways to incorporate a vest into your training

✅ What to do instead if you’re not ready for one

✅ How our coaching at Catalyst can help you use smart tools for smarter results

💥 Want a training plan that fits your current fitness level and builds real strength over time? Book your free No-Sweat Intro at catalystgym.com.

🎧 Listen now and learn whether a weighted vest belongs in your fitness toolbox.

Episode Description:

Think you’re too old to start lifting weights? Think again.

In this episode, I break down why strength training becomes more important—not less—as you age. Whether you’re in your 40s, 50s, 60s or beyond, building muscle can improve your energy, confidence, independence, and long-term health.

We’ll cover:

✅ Why strength matters more as we get older

✅ How to start safely and effectively—even if you’ve never lifted before

✅ What kind of results you can expect in just a few weeks

✅ The difference between general movement and purposeful strength training

✅ How Catalyst can help you train for strength, energy, and longevity

💥 Want to feel strong and capable again? Book your free No-Sweat Intro at catalystgym.com and let’s build your strength—no matter your age or starting point.

🎧 Listen now to start your journey toward strength, confidence, and a longer, healthier life.

Episode Description:

You’re training hard. You’re eating clean. You’re putting in the work—but the fat isn’t coming off. Sound familiar?

In this episode, I break down the real reasons fat loss stalls, even when you feel like you’re doing everything right. The truth? You might be closer than you think—you just need the right strategy.

We’ll cover:

✅ Why tracking still leads to hidden calories

✅ How protein helps more than you realize

✅ Why too much HIIT can hurt your results

✅ The overlooked role of sleep and stress

✅ Why the scale doesn’t tell the whole story

If you’re tired of spinning your wheels, we can help. Our group training at Catalyst gives you structure and coaching. And if you want faster, personalized results, our semi-private training will get you there.

💥 Book a No-Sweat Intro at catalystgym.com and let’s get you unstuck.

🎧 Listen now and take the guesswork out of fat loss.

Episode Description:

Do you train to live longer—or to look better?

What if the best training plan helped you do both?

In this episode, I unpack the real science behind training for healthspan and aesthetics, and why you don’t have to choose one over the other. Whether your goal is to live a longer, more capable life—or just look great this summer—the foundation is the same.

We’ll cover:

✅ What the research says about fitness and longevity

✅ What actually works for looking lean, strong, and fit

✅ The perfect balance of strength training, Zone 2 cardio, and recovery

✅ How to avoid the common mistakes people make chasing one goal and sacrificing the other

✅ How our training programs at Catalyst help you do both—smarter and faster

💥 Want a plan that improves your health and your physique? Book a No-Sweat Intro at catalystgym.com and let’s get started.

🎧 Listen now to build a body that looks great—and lasts for decades.

Episode Description:

Can you build muscle and lose fat at the same time? The answer: yes—but only if you do it right.

In this episode, I break down the science and strategy behind body recomposition, a goal that many people chase without fully understanding how it works. Whether you're a beginner, getting back into training, or just tired of the bulk-and-cut cycle, this episode will show you how to train, eat, and recover for real, lasting results.

We’ll cover:

✅ What body recomposition is and who can do it

✅ How to train for fat loss and muscle growth

✅ The nutrition strategy that supports both goals

✅ What kind of results to expect (and what NOT to expect)

✅ How Catalyst's group and semi-private coaching can help you get there faster

💥 Want a custom training and nutrition plan that fits your lifestyle? Book a No-Sweat Intro at catalystgym.com and let's get to work.

🎧 Listen now and learn how to build a lean, strong body without extremes.

Episode Title: Fat Burners, Green Tea, and CLA: Do Fat Loss Supplements Really Work?

Episode Description:

Fat loss supplements are everywhere—caffeine pills, metabolism boosters, CLA, L-carnitine, apple cider vinegar. But do any of them actually work, or are you just wasting money?

In this episode, I break down the science behind popular fat loss supplements and tell you exactly which ones are worth it—and which ones aren’t.

We’ll cover:

✅ The only fat loss ingredient that’s actually proven

✅ Why most supplements don’t help (and a few that might)

✅ What you should focus on instead for real, lasting fat loss

✅ The best science-backed supplements to support your training and nutrition

Bottom line? You can’t out-supplement a bad plan. But if you want a real fat loss strategy—one that includes smart training, simple nutrition, and expert coaching—we’ve got you covered.

💥 Want a personalized fat loss plan that works? Book a No-Sweat Intro at catalystgym.com and let’s get started!

🎧 Listen now and stop wasting money on supplements that don’t work!

Episode Description:

What happens if you miss a few weeks of training? Will you lose all your strength? Will your endurance disappear? Do you have to start over from scratch?

In this episode, I break down:

✅ How fast you lose endurance, strength, and muscle mass

✅ Why short breaks won’t ruin your progress (if you return smartly)

✅ How to maintain fitness even when you can’t train

✅ The best way to ease back into workouts after time off

If you’ve been off the wagon and need a structured plan to get back on track, our group training at Catalyst will cover everything. But if you want a personalized comeback plan, our semi-private training will help you regain strength and fitness faster.

💥 Want a strategy to bounce back quickly? Book a No-Sweat Intro at catalystgym.com and let’s rebuild your progress together!

🎧 Listen now and learn how to restart training the right way!

Episode Description:

Not everyone has time to train five or six days a week. But the good news? You don’t need to. If you train 2, 3, or 4 days per week, you just need the right workout split to build muscle, burn fat, and make real progress.

In this episode, I break down:

✅ Why body part splits don’t work for most people

✅ The best workout plan for your schedule (2, 3, or 4 days/week)

✅ How to balance strength, cardio, and recovery without burnout

✅ The fastest way to get results with personalized coaching

If you want a structured approach to fitness, our group training at Catalyst covers all the bases. But if you’re looking for a customized program and 1-on-1 coaching, our semi-private training will get you faster results.

💥 Want a personalized training plan? Book a No-Sweat Intro at catalystgym.com and let’s build your perfect workout split!

🎧 Listen now and start training smarter, not harder!

Episode Description:

It’s mid-March, and if you want to lose fat before summer, the time to start is now. But crash diets and endless cardio won’t get you there. In this episode, I break down the most effective fat loss strategy—one that actually works and is sustainable.

We’ll cover:

✅ The best way to burn fat (Why Zone 2 training is key)

✅ How HIIT fits in (and why you don’t need much of it)

✅ Building muscle for long-term fat loss

✅ Why cutting sugar makes all the difference

✅ The overlooked factor: sleep & recovery

If you train smart, eat strategically, and recover properly, you’ll see real results by the time summer rolls around. Our group training program at Catalyst gives you everything you need, but if you want the fastest results possible, our semi-private coaching gives you a personalized plan and a coach to guide you every step of the way.

💥 Want a personalized fat loss plan? Book a No-Sweat Intro at catalystgym.com to get started!

(5-10 Minute QuickCast)

Introduction (0:00 - 1:00)

• Quick welcome and episode topic: “Today, we’re talking about Ozempic and other GLP-1 drugs—what they are, how they work, and whether you should consider them for weight loss.”
• Brief mention of how Ozempic has exploded in popularity, with everyone from celebrities to everyday gym-goers asking about it.
• Set the stage: "This isn’t medical advice, but if you’re wondering whether these drugs are right for you, this episode will give you the facts and a framework for making an informed decision.”

What is Ozempic? (1:00 - 3:00)

• Ozempic is a GLP-1 agonist. What does that mean?
• GLP-1 (Glucagon-Like Peptide-1) is a hormone that helps regulate blood sugar and appetite.
• These drugs mimic that hormone, increasing insulin secretion, slowing digestion, and reducing hunger signals.
• How does it create weight loss?
• Slows gastric emptying, making you feel fuller longer.
• Reduces cravings and overall appetite.
• Helps regulate blood sugar, reducing spikes and crashes that can lead to overeating.
• Originally developed for Type 2 diabetes but now widely used for weight loss.

Pros & Cons of Ozempic (3:00 - 6:00)

Pros

• Effective for weight loss – Many people lose significant weight, especially when combined with lifestyle changes.
• Helps regulate blood sugar – Can prevent diabetes progression in at-risk individuals.
• Reduces cravings & overeating – Makes sticking to a calorie deficit easier.
• May have other health benefits – Early research suggests it might improve cardiovascular health.

(Insert personal story or anecdote here about weight loss drugs or weight loss surgery—how do these compare? What lessons should we learn from past trends?)

Cons

• Side effects – Nausea, vomiting, constipation, diarrhea, and in some cases, more serious GI issues.
• Loss of lean muscle mass – Rapid weight loss can lead to muscle loss if not managed properly.
• "Ozempic Face" & other aesthetic effects – Some users experience sagging skin from rapid fat loss.
• Cost & accessibility – Expensive and not always covered by insurance.
• Not a long-term solution for everyone – If habits don’t change, weight regain is possible after stopping.

How Should You Train While Using Ozempic? (6:00 - 8:00)

• Prioritize strength training – Since muscle loss is a risk, resistance training is non-negotiable.
• Don’t rely on cardio for weight loss – With appetite suppression, it’s better to focus on preserving muscle than burning extra calories.
• Protein intake is crucial – When you’re eating less, you need to maximize protein to retain muscle.
• Listen to your body – Some users experience fatigue or dizziness, especially early on. Adjust intensity as needed.
• Progressive overload still applies – Even if you're losing weight, you should aim to get stronger over time.

The Big Question: Should You Take It? (8:00 - 10:00)

• No magic pill—this is a tool, not a solution.
• Who might benefit?
• If you're clinically overweight/obese and struggling with appetite control.
• If you have metabolic health concerns (pre-diabetes, insulin resistance).
• Who should be cautious?
• If you already have a healthy body composition but want to lose "vanity weight."
• If you're unwilling to commit to training and nutrition adjustments to protect muscle mass.
• “The key takeaway? The best weight loss plan is the one that’s sustainable for you. Ozempic can help, but only if it’s part of a bigger strategy.”

And then your kid gives you a high-five after school, and your life shuts down for five days.

While we can minimize our chances of getting sick, we can’t eliminate the risk entirely. But even the roughest cold has a bright side or two. Here’s what my week off taught me:

To revisit the basics.

The best way to get over a cold is to get lots of rest; avoid sugar; and drink lots of water. Some salty food might help.

Why:

• Rest is critical because your body is using energy to fight off infection. The immune system ramps up its response while you sleep, producing more white blood cells and antibodies. If you push through with workouts or work stress, you’re diverting resources away from recovery.
• Avoiding sugar reduces inflammation, which eases symptoms like sore throats, stuffy noses, and body aches. Sugar can also suppress immune function for several hours after consumption, which means your body has to work harder to fight the virus.
• Staying hydrated keeps mucus pathways flowing, preventing congestion from turning into a full-blown sinus blockage. It also helps flush out toxins and keeps your throat from becoming too dry or irritated.
• Salty foods, like broth or electrolyte drinks, help maintain electrolyte balance, which is important when you’re sweating or losing fluids through a fever. They also soothe the throat and keep you drinking more water.

How this is a bright spot:

1. We should be doing all of this stuff anyway. Illness forces us to revisit the basic habits that make us healthy. When these habits disappear, our buffer is eroded. While I’m sure I caught the cold by sharing a dish of fettuccine with my son, I was also sleeping poorly, eating too much sugar, and dehydrated from a long ride that same day.
2. To kickstart a new habit. I usually try to cut out sugar for a few months leading up to cycling season anyway. I stopped eating the leftover Valentine’s Day treats and cookies when I started coughing, knowing that sugar worsens my symptoms. Reducing inflammation can’t hurt.
3. But now that I’m five days without sugary treats, it would actually be easier to just stay off sugar NOW than to restart the process in a week. It’s not avoiding sugar that’s hard; it’s going through the 3-5 day period of stopping sugary treats that’s hard.
4. The same could be said for rest. For the last 5 days, I’ve gone to bed at 9:30 and slept in until 6:30 a.m. (that’s 90 minutes later than normal). I’ve still taken a nap after lunch. But why not just do this ALL the time now that I’m in the habit?
5. To take fewer meetings. “I’m too sick—go on without me” is a good excuse. But I don’t actually need an excuse; what I needed was to give myself permission to do less stuff. This means not showing up where I’m not needed. It also meant putting off an angry outburst: “I should probably wait until I feel better to address this.” Well, when I’m angry, I’m not feeling great…why not put off a hard staff conversation until I’ve calmed down, taken a walk, and drank a glass of water?
6. To reset my training.
7. One of the hardest things to do as an athlete is take a real break. It’s easy to fall into the trap of pushing through fatigue or chasing marginal gains at the expense of long-term progress. Being sick forces a true deload—no “active recovery,” no sneaky hard sessions. And guess what? A forced reset often leads to a stronger return. It’s the same principle behind structured rest weeks in training: stop fighting it, and you’ll come back better.
8. This is also a big mental reset. While I always like to train, and the last six months have produced massive results for me, after a week of forced rest I can’t WAIT to train. That’s priceless.
9. To reassess what actually matters.
10. When you’re sick, everything gets stripped down to essentials. What actually needs to be done? What meetings can disappear without consequence? Who are the people who actually check in? I noticed that I still managed to do the most important things—like writing this blog post—but the stuff I normally stress over? Didn’t matter as much as I thought. That’s a lesson worth carrying forward.

Conclusion:

Nobody wants to get sick, but if you’re going to be stuck on the couch for a few days, you might as well get something out of it. The real trick is keeping these lessons in mind after the fever breaks. So I’ll be sticking to early bedtimes, fewer meetings, and better hydration for a while longer. And if I ever forget? Well, another high-five from my son will probably remind me.

Episode Title:

Why You Should Join the Intramural Open + This Week’s Workouts at Catalyst

Summary:

In this episode, I break down the Intramural Open, why it’s a fun and accessible way to stay engaged with your fitness, and how to prepare for it. The Open is not about competition—it’s about participation, consistency, and community. I share tips from Coach Jess on preparing your body through proper warm-ups, nutrition, recovery, and mental rehearsal to get the most out of the experience.

Then, I walk through our weekly programming at Catalyst, including high-intensity interval training (HIIT), strength work, and aerobic sessions. We’ve got everything from rope climbs and front squats to the classic CrossFit workouts Helen and Tabata, plus a bodybuilding-style session on Friday to round things out.

The Intramural Open starts next week, so if you’re on the fence, just let a coach know—you’ll be placed on a team, introduced to a captain, and the fun begins!

Timestamps:

• 00:00 - Why we created the Intramural Open
• 03:00 - How to prepare (Coach Jess' top tips)
• 06:00 - Weekly programming breakdown (Feb 17–21)
• 09:00 - Final thoughts and how to sign up

🚀 Join us for the Intramural Open! Just let a coach know, and we’ll get you set up.

Burn Block:

The Burn block is all about improving endurance and burning fat. In this zone, your body works efficiently to fuel itself with fat, which helps with weight loss, recovery, and long-term energy. Plus, it’s great for heart health and longevity. You’ll leave this block feeling energized and ready for more.

Build Block:

The Build block focuses on developing lean muscle, increasing strength, and protecting your body from injury. You’ll be building the kind of strength that prepares you for real-life tasks—whether that's lifting your kids, carrying groceries, or just feeling strong and capable in your daily routine. Stronger muscles, stronger you.

Boost Block:

The Boost block is your high-intensity, high-fun training. This is where we push boundaries and improve anaerobic endurance, Vo2Max, and mental resilience. It prepares you for anything life throws at you—emergencies, sprints, or heavy lifts—while boosting your metabolism and confidence. These workouts are tough but rewarding, and you’ll leave feeling like you’ve conquered a challenge.

"So remember: Burn for endurance, Build for strength, and Boost for performance. Every block has a purpose designed to help you grow, improve, and thrive. Let’s get after it!"

Strength and conditioning science for hockey has never been better than it is right now.

Leading the way: NCAA schools increasing their budgets for athletic training.  True, much of this budgeting is toward athletic training for basketball and football (the big moneymakers) but the carryover has been great for hockey.

Unfortunately, there's also a lot of BAD information out there for hockey players.  Stability balls, balance boards, and wobbly surfaces are prevalent - not because they work, but because the Strength and Conditioning Coaches for the players are sometimes unfamiliar with the skating motion and stride.  More balance training isn't necessary; after the age of 12, if you can't balance on skates, you're not playing at a high level, and it's too late to develop the balance necessary for NHL play anyway.  

With all this good information available, why is the rate of groin pull/strain/injury increasing in hockey every year?  Why are we seeing valuable players sit out, burning up contracts worth up to $8 million/year, with injuries that should be completely preventable?

First, consider how the groin works.  The adductor musculature (pictured, right) works to do two things that are of primary concern to a skater.  First, they bring the legs together (adduction.)  That's their primary role, and that's how most people think of them: as little muscles to be stretched and occasionally exercised on the Thigh Machine.  However, their secondary role is crucial for hockey players:  they also stabilize the pelvis when the hamstrings are engaged in rapid hip extension.

During a powerful hockey stride (or a rapid, short stride,) the hamstrings are fully engaged.  The pelvic muscles brace to hold the pelvis in check, so that the foot can push off without the femur popping forward or rotating out of the hip socket.  However, if the muscles of the groin can't bear the full thrust of the hamstrings, then they're at risk of damage.

Exercised properly, there's no reason for the groin muscles to ever become the weak cousin to the powerful hamstrings.  There's no reason for a large difference in strength - unless, of course, the hamstrings are being trained without the adductors being engaged at the same time.  When does that occur?  Isolation exercises on machines.

Yes, folks, when asked to name exercises for the hamstrings, most coaches would put Hamstrings Curls (prone, seated, or standing) on a machine at the top of their list.  However, during machine-based hamstrings training, the pelvis is stabilized and locked into place by the seat/machine; there's no need for the adductor group to do anything.  They laze around, getting weaker, while the hamstrings strengthen and the deficit between the two groups grows.  It's NOT GOOD ENOUGH to strengthen individual muscles; you have to teach them to work together at a high intensity.

Like any relationship, when two groups have less and less in common, they stop working together.  They lose the ability to find common ground; they're dysfunctional.

How can you avoid dysfunction of the groin, or better yet, IMPROVE its function to allow MORE hamstrings explosiveness?  Big, compound movements like squats and deadlifts and lunges and stepups.  You need to move weight around at varying speeds to get adductors and hamstrings on the same page.  If they're working together, you're going to be faster, avoid downtime (probably more important now, BEFORE you're a pro) and avoid pain.

Get a good trainer, and get in the weight room.  Spend a month machine-free, and watch your strength, speed, and power improve, while your injury risk drops dramatically.

Plyometrics play an important role in the development of any athlete.  They're effective at turning strength into speed, which is critical in every sport.  In a simple linear plan for training an athlete, plyometrics would fall between power generation and speed development.  However, many coaches use them as a substitute for strength training exercises, or as a sport-specific developer of anaerobic capacity, which misses the point.

How They Work:  Plyometrics (as defined by a rapid stretch-shortening cycle in muscle fibre) improve speed by increasing Rate of Force Development.  This happens in three ways: by recruiting more muscle fibres with each movement; by recruiting muscle fibres in a more efficient pattern; and by turning each individual fibre on more rapidly.  All three of these are limited by the nervous system, NOT muscular energy systems.  That's absolutely critical to understand, if you're to use plyometric training appropriately.

How They're Meant To Be Used:

In very low-rep, high-rest-interval training blocks.  Plyometrics are usually used in blocks of 1,3, or 5 reps.  It's useful to have a knowledgeable trainer close by, because if form degrades, it's best to end the block early than to reinforce bad technique.  Practice makes permanent!

Since they're primarily used to improve nervous system recruitment, rest intervals should be determined by the same.  Your muscular metabolism will have the muscles prepared to move again BEFORE the neuromuscular aspect is ready, so force long rest intervals between blocks.

Plyometrics also take advantage of stored elastic energy in the muscle, which means a rapid turnover of force and a quick direction change, usually from down to up (with gravity to against gravity.)

When To Use Them:

If you really want to improve your speed and explosiveness, then plyometrics should follow a phase of solid strength training that includes some heavy movement in all planes.  If you're too young, or injury prevents you from heavy movement, plyometrics can be used effectively after a few weeks of bodyweight strengthening exercises.

Do plyometrics first in your workout, ahead of strength exercises, and immediately following skill-based exercises.  A solid warmup is required, so agility work is good beforehand, as long as it's not too intensive.  10 minutes or less is a good guideline.  Be fresh, not tired, or you'll just reinforce bad motor patterns.

How To Use Them Best:

Plyometrics, by definition, begin with a rapid shortening of the muscle (a contraction,) followed by an explosive lengthening of the muscle.  For example, dropping from a height, landing on two feet, sinking into a squat position, overcoming your downward momentum, and exploding upward into a jump is a plyometric maneuvre.  Jumping from a static position onto a box is not, since there's no pre-loading of the CNS.

A good program would be put together this way:

1. Agility/Coordination as a warmup

2. Plyometrics - lower body

3. Plyometrics - upper body

4. Explosive, non-plyometric lifts: speed squats, cleans, jerks, speed deadlifts, speed bench

5. Rep work

Common Mistakes: many coaches simply do too many repetitions, or don't allow adequate rest for the nervous system to recover.  Remember: the CNS recovers more slowly than the muscle does; increasing speed and power requires a longer rest interval, which has little correlation to heart rate.  If your goals include increasing speed and power, high-rep plyometrics (more than 5) won't work.  Best case, you're not improving; worst-case, you're reinforcing bad habits that will make you slower in the long run.

Occasionally, a coach will use a plyometric exercise (eg box jumps) to train anaerobic capacity.  This works because plyometrics require the Valsalva maneuver - closing of the glottis to aid in spinal stability - and therefore a rapidly-increasing heart rate.  That's fine, but increasing stamina and improving speed are two different things, and should be trained differently.  Plyometrics are a very valuable tool, but like everything else, they're not a magic bullet that will improve all aspects of your game by themselves.

Our boxes: Pal, Pukey, and Pandora.

Last night, I opened an envelope from my financial advisor.  If you've received one of these, you know the next part already.  My loudness almost woke up my kids.   Unlike our anatomy, our savings and investments should improve with time.  I don't know much about that, but I spend a LOT of time with human bodies, and there's one thing that's true of all of us: we're on a downward slope.  Rage, rage as much as you want, but you're not going to be as strong when you're 70 as you are now (unless you're weak now.  Maybe you are.  If so, keep reading anyway.) The investment you're making through exercise and good dietary practices are slowing that decline dramatically, though.  Consider the largest problems faced by our elderly: Type II Diabetes (not only avoidable, but reversible), heart disease (largely avoidable,) and bone/muscle injury due to lack of use or misuse (completely avoidable.)     You've read the headlines: health care is declining faster than the TSX.  Your savings are back at 2003 levels.  Do you REALLY believe that we'll have the same health care system 10 years from now?  How about 20?  What if you injured your back at work TODAY: what kind of advice would you get at the hospital?  A referral to a physiotherapist, or a prescription for OxyContin?  Advice to take time off work, get bed rest, and take drugs?  My point: would the advice help you avoid the problem in the future?   Chances are, you're going to have to work longer than you'd planned.  Maybe 5 extra years.  Are you going to be able to handle 5 more years?  Will you emerge healthy enough to enjoy retirement, or will you be so far into the twilight that you'll have to scrape to finish? Sure, you may live long enough to still have a long retirement.  Or you may live long enough to suffer through long illness.  Maybe you'll be too ill to travel.  Maybe your final years will be spent in hospital.  Maybe, instead of fulfilling your dream of giving birth to triplets at age 72, you'll require your own medical care.   Exercise is cumulative.  One bout is fun, but won't help long-term.  You need to compound the interest yourself.  You need to be investing, every day, time.  You need to be paying ATTENTION.  Time is now the most valuable asset you have: invest it wisely.

Unfortunately, insulin is an equal-opportunity dump truck. It doesn't care what gets dumped where; it just looks for a big 'VACANCY' sign and fills accordingly.

When blood sugar's rising too fast or too high, the pancreas overreacts a bit. Insulin pours into the bloodstream, pushing blood sugar and amino acids,etc. anywhere possible. Unfortunately, this results in a blood sugar crash, because insulin doesn't know when to stop. So a few hours later, you're tired and hungry again. Long-term, your muscles become resistant to these insulin waves. That's diabetes, friend: the resistance of muscle to insulin.

How can you moderate the insulin response? Well, dull the sharp spike in blood glucose with proteins and healthy fats. Your blood sugar level won't rise as quickly, and the pancreas will release insulin in a controlled, orderly fashion. You can also cut back your total intake of carbohydrates (which are just complex or simple sugar molecules.)

This all sounds like a bunch of chemistry so far, so let's talk about how insulin levels affect YOU. What's your typical breakfast? Cereal? Well, with enough milk, your blood sugar levels shouldn't rise too quickly. Not bad, but consider the type of cereal you're eating. If it's too sugary or processed, blood sugar levels will still rise too quickly; you'll secrete too much insulin, leaving you sleepy and hungry. Think that only kids' cereals are this way?

Here's a good story: Corn Flakes were invented by Dr. John Harvey Kellogg (yep, THAT Kellogg) to reduce sexual desire and cure the 'epidemic' of masturbation by lulling the eater into a lazy, unmotivated state. Graham Crackers were invented by Rev. Sylvester Graham to do the same. They weren't aware of the mechanism, but knew that carbohydrates would lull the eater into sedation. Kellogg, by the way, had a lot of other great ideas, including inflicting genital pain on kids to discourage overactive sexuality later.

One of the main reasons that diets don't work (at least, not for long!) is because they usually don't address the hormones behind the storage of fat and the insulin spikes associated with processed food. While most diets now recognize the value of 5-6 small meals per day, few acknowledge the goal behind frequent meals: controlled insulin levels. Instead, they choose to restrict carbohydrates, or proteins, or fat, or total calories. Take Weight Watchers, for instance: if you ate 6 small meals per day, and some of those meals were solely carbohydrate, your blood sugar spikes would make you store carbohydrate as fat. Likewise, on a strict Atkins diet, insulin levels are too low, and the protein isn't effectively used as energy. You CAN use protein for energy (gluconeogenesis,) but it's an inefficient process, especially without insulin to help.

Why the obesity epidemic? Why the skyrocketing rates of Type II diabetes? Look at our dinner plates. At least 2/3 is carbohydrate. A pasta dinner is ALL carbohydrate. What chance does your pancreas have to control insulin output? None. Look at the FDA: they're not only responsible for regulating intake of foods, but also selling crops. And which crop gets all the government funding support? Corn, full of fructose and a major insulin overstimulant. Corn is in everything: pop, bread, virtually any food containing fructose...even protein bars. What diet does the government recommend for avoiding heart disease? Low-fat (read: high carbohydrate.) What do doctors recommend for Type II diabetes - a totally reversible condition? Drugs. Not exercise (to raise insulin sensitivity in the muscle) or a balanced diet, but medication.

Clearly, no one is going to control insulin for you. It's up to you. This is why most Crossfitters follow the Zone diet (www.zonediet.com) - balanced protein and carbohydrate intake, moderate healthy fat intake. It's both beautiful in its simplicity and challenging enough to hold your attention. No, it's not controversial. It's even kinda boring. But it works.

If you don't want to listen to Dr. Sears, or buy his book, try this: eat protein at every meal. Eat denser carbohydrate sources at the same amounts as the lean proteins, or vegetables at double the volume of lean proteins. Eat a bit of fat at every meal. Here's a good starting point: eat a piece of lean chicken breast about the size of your palm. Eat a little pile of rice, about the same size. Eat a few almonds. If you feel sleepy an hour later, cut back on the carbs a bit next time, and try it again. Better yet, trade the rice for about twice the amount of salad.

Raise your insulin sensitivity with exercise: intervals, weights, and aerobic. Burn that diabetes candle at both ends. But keep it in check. You'll live longer, be smarter, and enjoy life more.

Great article from Josh Grenell:

https://fitnessfirstreport.beehiiv.com/p/resistance-is-futile

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Ever found yourself snapping at someone only to realize that, actually, you’re just really hungry? You’re not alone; it’s a universal feeling we fondly call being “hangry” – a blend of hungry and angry. But why does this happen, and more importantly, how can you stop it?

Imagine your body is like a roller coaster. This roller coaster goes up and down depending on how much sugar is in your blood. When you eat cookies or candy, whee! The roller coaster goes up, up, up! You feel amazing! But what goes up must come down. When the roller coaster drops, you feel low and cranky. That’s your body saying, “Hey, I need more fuel!”

How to Regulate Your Blood Sugar

To keep your roller coaster running smoothly, instead of scary ups and downs, consider these actionable tips:

• Eat Balanced Meals: Instead of meals full of carbs and sugar, aim for a balanced plate with protein, healthy fats, and fiber. Think chicken, avocado, and veggies.
• Snack Wisely: If you need a snack, avoid sugary treats like donuts. Choose something with protein and fiber like a handful of almonds.
• Don’t Skip Meals: Your roller coaster won’t like this! Try to eat every 3-4 hours to keep your blood sugar stable.
• Stay Hydrated: Sometimes thirst is mistaken for hunger. Make sure you’re drinking plenty of water throughout the day.
• Exercise Regularly: Physical activity helps your body use up the sugar in your blood. Even a short walk can help level out those roller coaster highs and lows.
• Listen to Your Body: If you’re starting to feel cranky and you haven’t eaten in a while, it might be time to refuel with a balanced meal or snack.

Now, you might be thinking, “Who cares if my roller coaster goes up and down a little?” Well, if you let it happen too often for too long, your body might not be able to bring the roller coaster back to a normal level. This could lead to type II diabetes, which means you’d have to take medicine and prick your finger to check your blood sugar every day. No fun, right?

Take Control of Your Health Today

So, if you’re tired of the emotional roller coaster that comes with fluctuating blood sugar levels, take action today. You’re not just preventing hanger; you’re also taking steps to ensure long-term health.

Ready to make a lasting change? Book a free No-Sweat Intro at Catalyst Gym by clicking this link: No-Sweat Intro at Catalyst Gym. We’re here to help you build a sustainable, healthy lifestyle—one where “hangry” becomes a word of the past.

Maintaining a habit is easy and gets easier.

Stopping and starting is hard and gets harder.

If you do these things every day, they just become part of you. But if you skip a day, then every future day becomes optional. That means it becomes hard, because you go from "no decision" (just doing what you do) to making a decision every time.

We all have decision fatigue: we make decisions all day long and it gets harder and harder to choose the decision that will help us in the long-term over the choice that will feel good in the short-term. When you're tired from making decisions, you're more likely to make bad decisions. This is why you're more likely to stop at the drive-through after a crazy busy day at work: you're not more hungry, and you're not always even short on time. You feel mentally tired from making decisoins all day. Your guard is down, so you are more susceptible to making a bad short-term decision.

Instead of "it's 5:30am and time to write" you now say "it's 5:30am. Do I get up and journal, or not?"

Think about how hard you have to fight to get up and write at 5:30 when your bed is warm and you're tired and you don't know what to write about and you don't really want to. You probably had that experience on your first day of the challenge. Well, if you skip a day today, you're not just going to have that experience again tomorrow...it will actually be worse, because you've just missed today, so you have permission to miss another day. You might think, "well, I broke the streak yesterday...might as well not start the streak again until tomorrow. I've already failed. It's done. I'll start again when conditions are perfect.'

But conditions are never perfect on the first day. You go from simple habits to hard reps again. And the longer you leave it, the harder it will be to start.

Maintaining the habit is always more important than being a perfect eater or doing a perfect workout. Because there will always be imperfect conditions or reasons to break the habit.

Your fitness doesn't rise to the level of your inspiration or your energy on your best day. It falls to the level of your habits: what gets done, no matter what, even on your worst day?

That's what we're really building here.

100% is easier than 98%. Keep going.

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If you really want to change your life, you have to start by changing your habits. You become the things that you do. We want you to improve your life by doing the RIGHT things without thinking about them.

And we’re going to do it together. Because change is hard, we’re going to support you with coaching and a peer group like only Catalyst can.

This is the Golden Habits Challenge:

0 Sweet Treats

0 Alcohol

60 minutes of movement daily.

250 words of journaling daily

None of these habits are easy. The first few days without extra sugar are going to be a challenge. And that’s why we’re going through it together. We can leverage the power of the group for accountability.

The biggest barrier to success will be in your own head. To help, we’ve added a price and a prize.

First, the challenge costs $99. Register here. The price is there to get you coaching, but mostly to hold you accountable. It’s just barely costly enough for you to take it seriously. But you can do it: bet on yourself.

Second, tracking. You’re going to record your success every day on a simple pen-and-ink tracking sheet. You’ll post this on your refrigerator or somewhere else in your home.

Third, the prize: the golden Catalyst t-shirt. You can’t buy these: you have to earn them. You earn one by hitting 90% compliance (or 108 checked boxes) on your tracking sheet.

Fourth, the future: at the end of the challenge, you’ll sit down with your coach, look at your Habits tracking, and get your next steps.

FAQ

When does this run?

November 1-30, 2024.

What results should I see by the end?

You’re probably going to lose a couple of pounds. You’ll definitely feel sharper. And you’ll gain resilience: you’ll have made it through something tough.

But more importantly, you’ll have a running start at a habit that you might keep forever. When I gave up alcohol to improve my performance on the bike, it felt like a big sacrifice to say “no” to beer all summer. But that was over a year ago. Now I’m 14lbs lighter, far fitter and I don’t really care about beer after all.

You don’t have to commit to giving up alcohol and treats forever. But if you do it for 30 days, you’ll be through the worst part, and then you can decide what to do next. Diets aren’t sustainable; that’s why they don’t work. Habits are sustainable forever.

What support will we get?

You’ll get daily tips and knowledge through a private Facebook group. You’ll also get support from Coach Jess, as well as the other challenge participants.

Other questions? Please email chris@catalystgym.com and we’ll answer them!

In the meantime, sign up here: GOLDEN HABITS CHALLENGE

https://catalystgym.com/motivational/motivation-momentum-second-day-harder/

https://catalystgym.com/motivational/every-workout-hard/

The top 3 exercises for adults over 50

And the week's workouts ahead!

And our week's programming ahead!

And this week's programming!

and a preview of this week's program!

https://catalystgym.com/uncategorized/why-we-dont-use-many-machines/

And our weekly group programming!

AND our week ahead at the gym!

...and our week ahead!

And your weekly Catalyst program!

And this week's Catalyst program!

- **The Problem of Modern Life**: Despite working shorter days, many people feel they have less time. The issue is not time itself, but rather the lack of attention. Life tends to happen passively to us. To initiate change, we must actively engage in the process rather than waiting for external changes or for others to act.

- **Taking Action in Zone 1**: To take control and initiate change, it is important to become proactive in Zone 1. This means engaging in activities that enhance your life, such as:

- Walking

- Working on projects that increase time or wealth

- Meditating (could be moving meditation, written, or prayer)

- Stretching

- Preparing meals for the day

- Reading actively (as opposed to passive listening)

- **Morning Routine for Empowerment**: Implementing a morning routine where you prioritize self-improvement activities can significantly impact your day. By focusing on personal development before engaging with the external world, you set a tone of growth and resistance against stagnation. A recommended resource for enhancing morning routines is "Miracle Morning" by Hal Elrod.

- **Simple Life Hack – Owning a Dog**: Getting a dog can naturally structure your morning to be more productive. Dogs require early morning walks, providing an opportunity to meditate and reflect. After the walk, you can use the remainder of the time to focus on personal growth, business development, enhancing fitness, or improving relationships.

Today, I'm going to tell you how to do all three.

Our Daily Catalyst is a free daily workout (and more) to improve your health. You can do it in an hour or less. Book with one of our coaches to get YOUR plan.

https://catalystgym.com/daily-catalyst/