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  • Why Healthy Eating Beats "Diets"

    Matt Griffith, CSCS The Boston Medical Center estimates that 45 million Americans go on a diet each year. In 2018, nearly half of all Americans resolved to lose weight or get into better shape. That’s a lot of people. So it’s no surprise many turn to fad diets or other extreme measures in attempt to kickstart their weight loss. Unfortunately, while doing so may produce quick results, they rarely last. According to the Centers for Disease Control and Prevention, “evidence shows that people who lose weight gradually and steadily (about 1–2 pounds per week) are more successful at keeping weight off.” This slow-and-steady mentality is most associated with an ....

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  • Personal Training in South Spokane - Catalyst Fitness - Combat the "Slowing Metabolism" Monster

    Combat the "Slowing Metabolism" Monster

    Matt Griffith, CSCS Metabolism is what influences your body’s basic resting rate energy needs. But when it comes to weight loss, the main factors for success include how many calories you consume and your physical activity levels. Even at rest, your body burns energy to maintain internal functions (i.e., blood circulation, muscle repair, cell generation and repair, balancing hormones, etc.) The number of calories your body needs to carry out these internal basic functions is your metabolism, also called your basal metabolic rate — and it’s not something you can control. Here, a look at how the body burns energy, how metabolism changes as you age and what you can do to ....

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  • Personal Training in South Spokane - Catalyst Fitness - 5 Foods to Gain Muscle! Get Stronger Spokane!

    5 Foods to Gain Muscle! Get Stronger Spokane!

    Matt Griffith, CSCS So many people have a really hard time realizing that to gain muscle you have to eat. Those that seem to have the most difficult time changing the mindset are those look to drop some pounds as well. But you cannot have one without the other! To lose weight you need to burn calories, and nothing burns more calories than muscle!! Just stay aware of your caloric intake and take a gander at this list of great muscle-gaining, protein-packed foods. 1. Animal Meat (No-brainer right?)
    It’s really hard to gain mass without getting enough protein. Two tried and true ways are beef and chicken. Beef is filled with iron, zinc, B-vitamins, and creatine, which help with ....

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  • Personal Training in South Spokane - Catalyst Fitness - Why Squats Matter

    Why Squats Matter

    10 Reasons Squats are Awesome!
    - Matt Griffith
    I know, I know, squats are hard, squats make you sore, squats suck sometimes. But squats matter too! They are a great lift to help you realize your strength and to help you correct a lot of things. Here are 10 reasons why squats matter in any program. 1. Squats Correct Body Position
    Muscles that hold our spines straight can be developed by putting enough weight on our backs for our erector muscles to strengthen naturally. So many of us continue “going to the gym,” doing presses and pull-ups thinking that because we are in the accurate position for those particular exercises, our bodies are in the correct ....

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  • Personal Training in South Spokane - Catalyst Fitness - Why Core Stiffness Matters over Strength

    Why Core Stiffness Matters over Strength

    By Matt Griffith When it comes to building speed, trainers tend to focus on sprint mechanics, power-based training and plyometrics. Trainers think when we want to develop more power for our clients, we default to Olympic lifts, medicine ball training, and much more. Yet, few ever look at core training as the solution for many of these performance-based measures. Let's face it, the idea of core training has been so poorly defined that many coaches have become cynical about the impact it can really make to training. Looking at the real research, we can dispel many myths about core training and help us see that core training can play a significant role in many of our performance-based ....

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  • Personal Training in South Spokane - Catalyst Fitness - 5 Simple Ways to Manage Food Cravings

    5 Simple Ways to Manage Food Cravings

    By Matt Griffith A sudden desire for chocolate or a bag of chips — cravings can pop up out of nowhere and be detrimental to weight loss. However, there are both physiological and psychological reasons behind them. The good news? You can totally manage cravings. Keep on track and reach your wellness goals with these five tips for minimizing cravings: 1 FOLLOW A MEAL PLAN
    Well-balanced meals rich in fiber, high-quality protein and healthy fats are more likely to keep you satisfied, meaning you’ll be less likely to reach for an unhealthy snack. That’s why meal planning is a great tool. Knowing what you’re going to eat ahead of time can also reduce stress, ....

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  • Personal Training in South Spokane - Catalyst Fitness - Gut-Friendly Carb Alternative, Because You Should Feel Better!

    Gut-Friendly Carb Alternative, Because You Should Feel Better!

    Whether you’re looking to lose weight or maintain, it’s important to eat a well-balanced diet that includes all three macros: protein, carbs and fats. And while carbohydrates often get a bad rap, certain types contain resistant starch, which can help promote good gut health, reduce inflammation and more. What is resistant starch?
    “Like its name suggests, resistant starch ‘resists’ digestion and absorption in the small intestine. It then travels to the large intestine where it can be broken down and fermented by the trillions of gut microbes that reside there,” says digestive health expert Kate Scarlata, RDN, author of “The Low-FODMAP Diet ....

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  • Personal Training in South Spokane - Catalyst Fitness - 1500 Calories on the Mediterranean Diet!

    1500 Calories on the Mediterranean Diet!

    People having been talking about the long and healthy lifespans associated with the Mediterranean diet for decades. The Mediterranean diet focuses on fruits, vegetables, whole grains, beans, seafood and healthy fats like olive oil and nuts, while limiting red meat, sweets, processed foods and high-fat dairy. This well-balanced diet has decades of research backing its wide range of health benefits. It’s been shown to help reduce the risk of heart disease and stroke, improve brain health and gut health, lower blood pressure and blood sugar, promote weight loss and even improve symptoms of depression. The below menu gives you an idea of what 1,500 calories on the Mediterranean diet ....

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  • Personal Training in South Spokane - Catalyst Fitness - The Healthiest (And Unhealthiest) Ways to Eat Chicken this Year Spokane

    The Healthiest (And Unhealthiest) Ways to Eat Chicken this Year Spokane

    Chicken is a staple of nearly every person's diet. It's high in protein, affordable and simple to prepare. Those are some of the reasons why chicken recently surpassed beef in terms of American consumption, something that hasn't happened in over 100 years. But not all chicken is created equal. The preparation, cooking method and serving style can all have a big impact on how healthy your chicken really is. To help you see if your fowl is fair, we compiled three of the healthiest—and unhealthiest—ways to eat chicken. The Healthiest
    Grilled Chicken Grilled chicken is great. It's simple, it's easy, it's nutritious and it's versatile. With grilling, you aren't drowning the ....

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  • Personal Training in South Spokane - Catalyst Fitness - 3 Core Habits to a Better Life

    3 Core Habits to a Better Life

    We're all facing jam-packed days and deadlines. Things happen that throw of our schedules and our lives, but we all have habits that we don't even recognize until we analyze the day. This is the beauty of habit. There are things I need to do, but would rather not have to invest mental calories planning and executing each day. There was a time when I had to intentionally create the change out of clothes—brush teeth—go to bed habit loop. However, now I fight plaque and gingivitis every day without thought. Habits—a cue, routine, and reward—infuse nearly every action in our life. Someone cuts you off in traffic triggering the anger protocol. You call them a low ....

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