The Catalyst

Is Starvation Mode Real? What Really Happens When You Eat LessSummary: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.

he 3 Things You Absolutely Need to Change Your Body, Fitness, and HealthEpisode 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 enjoyableWhether 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.

5 Ways to Use a Nutrition Tracking App to Actually Help YouEpisode 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.

Metabolic Flexibility, Zone 2 Training, and How Fat Loss Really WorksEpisode 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.

Weighted Vests: Should You Use One? Pros, Cons, and Best UsesEpisode 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.

Why You’re Not “Too Old” to Start Strength TrainingEpisode 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.

Why You’re Not Losing Fat (Even When You’re Doing Everything Right)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 storyIf 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.

itness for Longevity vs. Aesthetics – Do You Have to Choose?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.

Can You Build Muscle and Lose Fat at the Same Time? (Body Recomp Explained)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.

The Science of Fat Loss Supplements – Do They Work?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 nutritionBottom 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!

How Fast Do You Lose Strength, Muscle, and Endurance If You Stop Training?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 offIf 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!

The Best Workout Plan for Busy People: How to Train 2, 3, or 4 Days Per WeekEpisode 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 coachingIf 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 Title: The Smartest Way to Get Lean Before SummerEpisode 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 & recoveryIf 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!

Podcast Outline: Ozempic – What You Need to Know(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)ProsEffective 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?)ConsSide 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.”

You work out, you eat right, you take your multivitamin. You wash your hands—maybe you even wear a mask in the drugstore.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: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.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.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.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?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?To reset my training.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.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.To reassess what actually matters.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.

Podcast Summary (Catalyst Show – Feb 17, 2025)Episode Title:Why You Should Join the Intramural Open + This Week’s Workouts at CatalystSummary: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 Open03:00 - 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.

"Today, I want to introduce a simple way to understand the workouts we do every week. We've renamed our training blocks to focus on the benefits you'll get. From now on, we have three blocks: Burn, Build, and Boost."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 warmup2. Plyometrics - lower body3. Plyometrics - upper body4. Explosive, non-plyometric lifts: speed squats, cleans, jerks, speed deadlifts, speed bench5. 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.

Investing In Yourself 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.

Insulin is your internal UPS. When you eat, and your blood glucose level rises above 90 mg/dl, the pancreas kicks out insulin to start moving blood sugar and other nutrients around. Without insulin, you couldn't digest food; you could literally eat all you want, and none of it would reach the muscle cell, and you'd starve to death. Insulin, obviously, is a critical hormone.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,

The week's group programming ahead. But first: RESISTANCE IS FUTILE!Great article from Josh Grenell:https://fitnessfirstreport.beehiiv.com/p/resistance-is-futile

The week's programming ahead. But first: The Cost of Doing Nothing.

The week's programming, AND why Catalyst is probably the gym for you.

The week's programming AND how to get a running start on 2025!

Commitment isn't skin deep...and our weekly workouts ahead!

"It's not about 'working out more'"...and our weekly programming!

Why You Get Hangry (And How To Stop)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 SugarTo 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 TodaySo, 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.

This week's programming AND how Habits form the foundation for fitness!

100% Is Easier Than 98%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.

Should every workout be intense?

Why Women Should Lift Heavy Weights

Our weekly programming for the week ahead!

This week: Reps > Habits > SkillsAnd our weekly programming!

In the next 30 days, we’re going to clean up your lifestyle, fix your metabolism and clear your head.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 Treats0 Alcohol60 minutes of movement daily.250 words of journaling dailyNone 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.FAQWhen 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 [email protected] and we’ll answer them!In the meantime, sign up here: GOLDEN HABITS CHALLENGE

https://catalystgym.com/client-stories/who-are-you-in-the-gym/

https://catalystgym.com/motivational/why-were-a-coaching-business/

Building Momentum: Why the Second Day Is Harderhttps://catalystgym.com/motivational/motivation-momentum-second-day-harder/

Our weekly preview of Catalyst workouts ahead, and "Should Every Workout Be Hard?"https://catalystgym.com/motivational/every-workout-hard/

Every week, I preview our group workouts ahead, and share one lesson from my 30 years coaching fitness. This week:The top 3 exercises for adults over 50

What to do between workouts, and the week ahead in our group programming!

How shortcuts hurt your healthAnd the week's workouts ahead!

Optimizing, not pulverizingAnd our week's programming ahead!

10 Steps to Make Yourself Happier, and our weekly workouts ahead!

How I Meditate (The Easy Way) and the week ahead in our workouts!

The Pareto PrincipleAnd this week's programming!

Today: Habit Stackingand a preview of this week's program!

Why We Don't Use (Many) Machines:https://catalystgym.com/uncategorized/why-we-dont-use-many-machines/And our weekly group programming!

Our weekly programming, and How to Get Your Kid to Exercise

The Benefits of Partner WorkoutsAND our week ahead at the gym!