Blog | Catalyst Fitness
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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
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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 .... -
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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Hey Spokane! You have 10 minutes to get pain free?
There has been a big push for more mobility in the fitness communities in the past eight years or so. This is great. Having the mobility to move our joints through full ranges of motion is important. Additionally, having the stability to keep ourselves from moving past a healthy range of motion is just as important. Having the body awareness to know which muscles we are activating and stretching, and when pain is or isn’t a serious warning sign, is even more important. In many fitness programs, one, two, or all three of these elements get ignored. The mobility revolution has been fantastic for many reasons, but often results in the neglect of stability and kinesthetic awareness. ....
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Servings are all in hand!
The British Nutrition Foundation released this month new portion-size guidelines designed to help people eat the right amounts of each food group -- and possibly help them avoid overeating. "It's really worth having a quick check of portion sizes before you're filling up with food because we know that it does take a little bit of time to get those fullness signals coming through," said Bridget Benelam, nutrition communications manager at the BNF. "Probably all of us have had the experience where you eat something and then you eat a bit more and perhaps a bit more and then 10 minutes later you feel much too full and you wish you had eaten a little less." Adjusting your portion sizes ....
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Your 3 Commandments for Great Fitness in 2019
Improving your fitness can sometimes feel like rocket science. Fall down the wrong rabbit hole, and suddenly you're surrounded by complex terminology and insane diet and training programs. For the average person simply looking to get more fit, these resources are counterproductive. I've come up with three simple commandments I believe can make a big impact for the vast majority of people. They're easy to follow, they require little hassle, and they don't require any "magic numbers" you need to hit for success. If you're serious about changing your body for the better in 2019, you'd be wise to follow these three commandments. 1. Thou Shalt Sprint
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Walk into a commercial gym in .... -
Training versus Exercising; What is the difference?
It can be surprisingly easy to lose your way in the gym. It is especially easy if you tend to train by yourself and you don't have a coach or a trainer. I think a very valuable question that you need to ask yourself, aside from is: "Am I getting better or am I getting sweaty?" And remember, we are all athletes in some fashion if you are actively working on your fitness, so don't brush the term "training" off if you think otherwise. First, some terminology: testing, training, and exercise—these are not the same thing, though sometimes they can look very similar. Testing is important in that it informs training.
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Coaches write programming based on test results in strength (i.e. 1RM .... -
Love to sleep Spokane? You may be at a greater risk for disease and death.
The recommended amount of sleep for adults is six to eight hours a night. Sleeping more than those hours is associated with an increased risk of death and cardiovascular diseases, says a global study published Wednesday in the European Heart Journal. Looking at data from 21 countries, across seven regions, the research team found that people sleeping more than the recommended upper limit of eight hours increased their risk of major cardiovascular events, like stroke or heart failure, as well as death by up to 41%. But a possible reason for this could be that people have underlying conditions causing them to sleep longer, which in turn could raise the risk of cardiovascular disease or ....
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7 Things to do for Your Health in 2019
As we quickly approach the resolution season, here are 7 great ways to help keep yourself on track with your health goals. Try them all or try part of them for a great 2019! Exercise five days a week (Any form)
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We human beings spent most (like 99 percent) of our evolutionary history on the move. It is what we are built for. As hard as it can be sometimes to get up and exercise, most of us feel better when we do. Whether you like to get in a groove and do the same kind of exercise every day or need variety to stay motivated, get up and do what your body was made for. Eat processed foods less often
Processed foods are cheap, tasty and quick and easy to prepare. They are also full of .... -
Survive Christmas and New Years for a Fit Start to 2019 Spokane!
'Tis the season to be jolly! But that doesn’t mean we have to gain a Christmas belly big enough to compete with the man in red himself! This is the time of year where party comes after party. There are luncheons, work parties, and 3-5 course dinner feasts. Most of us resign to the idea that we are bound to gain a few pounds, but going in with a plan can help you stay on track. On a day where you know you are going to have a big meal, don’t starve yourself to make room. Make sure you start the day off right by having a healthy, low calorie breakfast such as a protein shake mixed with fruit and yogurt. Eat low calorie snacks, and a light lunch. If you have a snack right before ....
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What's the Tops for Fitness in 2019 Spokane?
In 2018, we saw the resurgence of boxing, an explosion of high-intensity interval training (otherwise known as HIIT) gyms popping up around neighborhoods and advanced wearable technology hitting the market. As the year enters its last quarter, we turn our attention to 2019 and look forward to new workout trends. As a sneak peek of what’s coming, experts provide their top nine predictions — giving you a head start on what will soon be the next big thing. Trend #1: 30 minute workouts?
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For those short on time, 2019 will work in your favor. Following the path of the popular cycling and HIIT gyms offering compact 50–60-minute classes, you should expect abbreviated ....
