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  • Personal Training in South Spokane - Catalyst Fitness - Why You Should Foam Roll

    Why You Should Foam Roll

    In a perfect world, we’d all get deep tissue massages every day and old-fashioned doughnuts would be calorie-free and packed with antioxidants. While we are still waiting on those magical doughnuts, but it turns out that daily massages aren’t that hard to come by. Meet your body's new best friend: foam rolling. “If you only buy one piece of exercise equipment for the rest of your life, make it a foam roller,” says Jordan D. Metzl, M.D., author of The Exercise Cure and The Athlete’s Book of Home Remedies 1 . The simple foam cylinders cost around $30 a piece, and its money well spent when you consider that you're investing in improved flexibility, ....

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  • How to Find your New Workout Facility

    Many times we get people coming in to the studio to check us out. They want to see what services we offer, how we do it, the general look and feel of the studio and, of course, price. But how do you choose the right trainer and/or facility for you? Here are some helpful tips to make your search for a trainer easier. First and foremost in your search should be the location your trainer works out of. The biggest questions you should ask yourself are:
    Is it close enough to work/home to make easy to go consistently?
    THIS IS HUGE! If it's not a distance from either that makes it convenient you are less likely to continue and keep reaching your goals. 2.Is the facility somewhere I am ....

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  • Dynamic Warm-up Movements #1

    Let's move! Today we'll talk about dynamic movements to warm-up including; World's Greatest Stretch, reverse lunge and twist, inchworm, and hip cradle. Need something new to your routine? Be sure to check out our 1 Week Trial for $20! Or if you're looking to get started with a more personal touch, reach out to us for a FREE 1-on-1 Transformation Session. ....

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  • Appetite Suppressing Foods! Eat and lose weight?

    Most fitness professionals preach eating whole foods when you can and only substitute with supplements when you absolutely have no other choice. We especially preach that with fat loss because there is no such thing as a magic weight loss pill. So what can you eat to help you suppress your appetite and burn more. Greek or Icelandic yogurt Greek and Icelandic yogurt (both strained to remove the liquid whey) are thicker, creamier and richer in protein than their regular yogurt counterparts, making them one of the best snacks for curbing appetite.It's the protein that keeps us feeling full. A 5.3-ounce container of plain nonfat Greek yogurt contains 15 grams of protein; the same ....

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  • Personal Training in South Spokane - Catalyst Fitness - Recipe of the Week: Grilled Lemon Yogurt Chicken

    Recipe of the Week: Grilled Lemon Yogurt Chicken


    1/2 cup plain low-fat Greek yogurt
    1/2 lemon, juiced
    1 tablespoon lemon zest
    1 tablespoon olive oil
    4 cloves garlic, crushed
    1 tablespoon paprika
    1 teaspoon herbes de Provence
    1 teaspoon salt
    1 teaspoon ground black pepper
    1 (5 pound) whole chicken, cut into 8 pieces
    1/2 cup plain low-fat Greek yogurt
    1 tablespoon lemon juice
    1 teaspoon harissa
    1 pinch salt
    Whisk together the 1/2 cup yogurt, the juice from 1/2 lemon, lemon zest, olive oil, garlic, paprika, herbes de Provence, 1 teaspoon salt, and black pepper in a bowl. Pour into a resealable plastic bag. Add chicken, coat with the marinade, squeeze out excess air, and seal the bag. Marinate in refrigerator for ....

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  • Personal Training in South Spokane - Catalyst Fitness - What's the Deal with Stretching?

    What's the Deal with Stretching?

    Does stretching make you more flexible? I know the obvious answer to this question, based on what we’ve all been told about the merits of stretching, is, “Duh! Yes!” But it turns out that might not be the case. But it might be the case. At least a little. But not totally. Let’s delve into this some more. Researchers now say stretching may not only prevent you from reaching your maximum strength during a workout, but it also could leave you more vulnerable to injury. There are generally two stretching techniques: dynamic stretching and static stretching. Dynamic stretching is ideally done before a workout and it involves a concise range of motion meant to mimic ....

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  • Dabbling in Fitness - By Tara

    Hey There Catalyst!!! Today, I’m sitting here at my weightlifting certification seminar, and as they so often do, my thoughts are drifting to all of you. A lucky few of you have been my captive audience listening to my anxieties over signing up for this specialty class. I feel overwhelmed, out of place and intimidated. Just walking in the door was panic inducing as I instantly saw my coaches for the weekend lifting 300 plus pound bars above their head. I feel like I’m dabbling where I don’t belong. I realize I am not alone in this feeling. We all feel required to exercise and move our bodies in whatever form necessary to maintain our health, ....

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  • New Exercise of the Week

    Hey all! We're going to randomly post our exercises of the week on the blog in video format, so if you want to check it out on a weekly basis, be sure to go to our YouTube channel . We'll do our best to have a new video every week, and if you don't see one every Wednesday, than you know we'll be good to you and give you an even better one the next week! Have a great day!! ....

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  • Personal Training in South Spokane - Catalyst Fitness - How many calories should I really be eating?

    How many calories should I really be eating?

    A question we often hear in the fitness industry; "How many calories do I need to eat to lose weight?" or "I'm eating healthy, why am I not losing weight?" Both of these questions are basically the same, because sometimes in order to lose weight you need to eat more! Your calorie needs depend on your weight, height, age, gender, activity level, and other factors (like pregnancy). “If you exercise on a regular basis, you will need to take in a bit more calories to maintain your weight,” Alissa Rumsey, MS, RD, a dietitian in New York City, told Fox News. “However, exercise doesn’t burn quite as much as we think, and it is not possible to exercise away an overly ....

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  • Personal Training in South Spokane - Catalyst Fitness - Metcon Training? What’s That?

    Metcon Training? What’s That?

    Metabolic conditioning, or metcon for short, is the newest fitness term everyone is throwing about in the fitness world. Those of us in the field have been aware of this for quite some time, so the sudden rise in popularity isn’t unexpected. But why has the term suddenly made it to the forefront of fitness? The biggest reason it’s all the rage is it’s a massive time saver for a fast paced, work, work, work, world we live in now. This is not a quick fix or a magical fitness routine that will magically make you as shredded as your favorite American Gladiators were back in the day, but with hard work (like any fitness program), you’ll get solid results. Metcon ....

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  • Personal Training in South Spokane - Catalyst Fitness - Office Roadblocks that May be Hindering Your Weight Loss

    Office Roadblocks that May be Hindering Your Weight Loss

    It's difficult to maintain a healthy nutrition program when your co-workers are bringing in donuts, girl scout cookies, left-over birthday cake, every day to the office. But just because the food is there, or you have a desk job doesn't mean you can't stick to your nutrition guns. Here are 7 problems and the fixes you can make to avoid them. 1. You sit for hours on end.
    Sitting too long can really sabotage weight loss goals because every movement counts, sotry taking the stairs instead of the elevator, or go for a brief walk around the office every 30 – 45 minutes. If you have trouble remembering to get up, set your computer reminders to go off every 45 minutes. 2. You ....

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  • Personal Training and Small Group Training in South Spokane!

    Check out our new website for Catalyst Fitness!
    We proudly serve the South Spokane, Spokane Valley, and Cheney areas! Come see the programs and deals we have to offer. Personal Training, Small Group Training, Semi Private Training and SO MUCH MORE! Fill out the "Request Information" form on the side of the page and stop in for a visit today! Don't forget to click here to visit us on our social media pages!! Facebook Twitter Instagram ....

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  • Making Yourself Into A Morning Exerciser

    Matt Griffith, CSCS As a fitness professional, I’ve heard every excuse in the book as to why someone can’t commit to a morning workout; “I’m not a morning person”, “Life doesn’t exist before 6am”, “I just can’t before work”. But even those who plan on making it to an afternoon or evening workout then find themselves in a position where they miss a workout. Something at work makes you stay late, a late invitation to a dinner, or, oops forgot about soccer practice for the kids. Yet, many people seem to be able make it to the gym at 5:30am and still make it to work A-OK. So, what’s the secret? Here are some tips to ....

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  • Eating Healthy With Fast Food; A Necessary Evil

    By Matt Griffith, CSCS We all know the hazards of eating at a fast food restaurant; calories will be through the roof, the salt alone will raise your blood pressure just by touching it, and the fat content is usually astronomical. But sometimes it cannot be avoided. You may be on a road trip and not wanting to stop, just have absolutely no time between meetings, or your chasing kids from event to event and you need to get something to eat. So how can you eat a “healthy” meal from a fast food restaurant? Well the good news is it can be done, somewhat. You can make better, bad meal choices. Here are a few options you can eat without having to worry too much about the nutritional ....

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  • National Nutrition Month!

    March is National Nutrition Month. What are you doing to make sure you're eating a well rounded and healthy diet? Many Americans don't eat nearly as healthy as they think. The biggest problem is our highly processed foods with added sugar and sodium to help stabilize it for shelf life. The easiest fix? Shop the outer ring of your favorite grocery store. These areas are where the freshest foods are like the produce and meat department and the diary section. Eating more whole, fresh foods will help you make better choices at home and when you eat out!
    6 Ways to Follow a Healthier Diet
    By Matt Griffith, CSCS Since March is National Nutrition Month, let's look a a few tricks to help you eat ....

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  • Personal Training in South Spokane - Catalyst Fitness - 6 Exercises For A Strong Heart

    6 Exercises For A Strong Heart

    February is National Heart Health Month, tying into Valentine's Day. Heart disease kills about 1 in 4 Americans every year, which averages out to about 610,000. That's too many for a disease we can help battle with simple exercise. Here are 6 ways to keep up the fight for a strong and healthy heart. 1) The first and foremost exercise you can do anywhere is simply walk.
    Walking can be done anywhere, at almost anytime (unless it's icy like it is here right now), and is one of the safest aerobic exercises you can do. 2) Climb your stairs.
    Climbing stairs is the easiest way for you to get into your heart healthy target heart rate of 50 to 80 percent of your max heart rate. If you can't get to ....

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  • To Count Or Not Count Calories? What To Do For Your Weight Loss Goal

    By Matt Griffith, CSCS So, it’s a month into 2017 and I’m sure we’re all working hard on those fitness resolutions we set for the new year. But how do you focus on losing weight or gaining muscle? Is calorie counting really the end all, be all, of a good nutrition program? It’s not. A good, balanced nutrition program doesn’t need to focus on calories but on healthy choices and portion control. Here’s five reasons to never count a calorie again. 1) Calories are not everything. A calorie is just a measure of how much energy a food contains. If you eat to many, you’ll gain weight. But that’s the least important part. It’s ....

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  • Hot Fitness Trends For 2017

    According to the American College of Sports Medicine here are your top 10 fitness trends for 2017. 1. Wearable Technology:
    includes activity trackers, smart watches, heart rate monitors and GPS tracking devices. 2. Body Weight Training:
    Body weight training uses minimal equipment making it more affordable. Not limited to just push-ups and pull-ups, this trend allows people to get “back to the basics” with fitness. 3. High-Intensity Interval Training (HIIT):
    HIIT, which involves short bursts of activity followed by a short period of rest or recovery, these exercise programs are usually performed in less than 30 minutes. 4. Educated and Experienced Fitness ....

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  • Surviving The Holiday Season

    Matt Griffith, CSCS The holiday season; where scales go up and workout routines patiently wait until January 2nd (let’s face it, few people start January 1st). But why does this happen year after year? Why do we allow ourselves to lose all our progress we’ve made from January until Thanksgiving? Or maybe even Halloween if you’re a chocolate lover? Short answer, we allow it to happen because we have the preconceived notion that we are “too busy” to go to the gym. But it isn’t just about a workout, it’s about eating better and
    finding the time for short bursts of workouts. Here are some quick tips to help you maintain what you have and not lose ....

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  • Wearable Fitness Devices: Helpful Or Hurtful?

    Matt Griffith, CSCS Wearable fitness devices are currently all the rage. From your basic pedometer to the iWatch, you can’t step outside without seeing at least a handful of people wearing one or another. But are they really helping you or are they just the newest, coolest, fitness trend? A recent study done at the University of Pittsburgh states that they may be less helpful than we think (1). Over the course of 24 months they had 470 people enlisted in a study where half wore a fitness device and the other half did not. The entire group was also given counseling around nutrition and physical activity but not specific meal or exercise plans. The results they found seemed ....

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  • Low Back Pain, And Hip Mobility: Tight Hips Could Be The Culprit.

    James Whitcomb ACSM Certified Exercise Physiologist If you are feeling occasional or chronic low back pain, you may have tight hip muscles, that are pulling your pelvis out of neutral alignment. If you exercise regularly (or sit for hours a day) and are inflexible, your pain could be the result of tight hamstrings (the muscles in the back of the thigh), and/or tight hip flexors (muscles the bring the knee toward the chest, while standing). In such a case, developing better flexibility in the major muscle groups that comprise the hip and leg will likely be enough to correct the imbalance, and alleviate pain. Unfortunately, inflexibility is likely only part of the issue. Perhaps you ....

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  • What You Need To Tell Your Kids About Exercise

    In today’s world of 10+ hours of screen time, it’s more difficult than ever to get your kids to exercise. But even when they are told they need to exercise, they may not be getting the proper message. According to a recent Iowa State study, which looked at more than 200,000 students, barely one in eight kids achieved a healthy score as it relates to aerobic capacity, BMI, and upper body strength. The problem? Many kids believe exercise is just for athletes or to past a standardized fitness test, or because we as adults, parents, and teachers tell them it’s good for them. So what do we do to get them to exercise more? The first task is to make it about moving, not ....

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  • Summer IS NOT The Time To Skip The Gym

    We are lucky enough to live in a four season region, meaning we get it all, from the gloom of winter to the heat of summer, and the beauty of spring and fall. And because of that, many people tend to take their summer months for granted when it comes to their fitness regimes, and either scale back, or disappear completely from the gym. As a trainer you constantly hear “I’m going to work-out more outside by; insert running/walking/biking here.” Or my favorite which is actually a year round excuse more times than not; “I’m just too busy.” Truth is, some people are actually more active during the summer months. But they may not be doing the best thing ....

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  • Exercising For Lung Health

    A regular exercise routine is most noted to help maintain a healthy heart, losing weight, increased strength and athletic ability, as well as reducing the risk of illnesses such as diabetes. But an often overlooked aspect is the health of your lungs, whether they are healthy or you have a lung condition, exercise can help. So what type of exercise helps improve your lung health? The answer is simple. Anything that increases your heart rate, which in turn increases the work on your lungs. It can be a sport, outdoor activity, or a daily activity such as gardening or cleaning. Basically, just moving around more than you are sitting is good for lung health. Sounds like the same concept as for ....

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  • Office Workout? Why Not!

    We are all guilty of this; no matter who you are or how fit you are there’s always that nagging notion in your mind of “I’m just too busy today to go workout” and as a fitness professional I know that’s not really the case. You just think you are “too busy” to get a workout in. I know you can’t necessarily dedicate an hour to a workout every single day, but there are sneaky ways to get little workouts in throughout the day to keep fitness a part of your lifestyle in and out of the gym. Take this 10 minute office workout for example. You don’t need any equipment, you won’t break a sweat so you won’t have any embarrassing ....

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  • Choosing The Right Personal Training Studio Or Trainer For You

    Many times we get people coming in to the studio to check us out. They want to see what services we offer, how we do it, the general look and feel of the studio and, of course, price. But how do you choose the right trainer and/or facility for you? Here are some helpful tips to make your search for a trainer easier. First and foremost in your search should be the location your trainer works out of. The biggest questions you should ask yourself are:
    Is it close enough to work/home to make easy to go consistently?
    THIS IS HUGE! If it's not a distance from either that makes it convenient you are less likely to continue and keep reaching your goals.
    Is the facility somewhere I am ....

    Read more

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