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Simple Ways to Reduce Your Sugar Intake

Eating too much sugar is one of the worst things you can do to your body. It can have many negative effects on your health. It has been shown to contribute to obesity, type 2 diabetes, heart disease, cancer and tooth decay. While sugar is naturally found in foods like fruits and vegetables, this type has little effect on your blood sugar and is considered very healthy. Fruits and vegetables also contain lots of healthy vitamins and minerals. The danger is from added sugars in processed foods. The average American currently consumes around 17 teaspoons (68 grams) of added sugar per day. This is way more than the upper daily limit that some experts recommend, which is 6 teaspoons (25 ....
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What is NEAT and why it's Important

Many of us are looking to maximize our daily activity and caloric output. However, there’s only so much exercise one can realistically and healthfully fit into a day. But there are other ways to keep our metabolism humming like non-exercise activity thermogenesis (NEAT). COMPONENTS OF METABOLISM NEAT is a component of daily metabolism that is often overlooked and specifically refers to the energy expended by doing activities unrelated to other metabolic functions. Other well-known components of metabolism include physical activity, thermic effect of food, which is the energy expended digesting, and basal metabolic rate (BMR), which includes energy used completing basic functions ....
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10 Tips For Weight Loss on a Budget

If you’re just getting started on a weight-loss plan, adopting a healthier lifestyle can seem expensive. After all, you’ll likely want to invest in new workout gear, a gym membership and a fridge full of healthy staples. Before you stretch your budget beyond your means, “it’s important to consider which purchases make the greatest impact on your weight-loss goals,” says Eric Bowling, a certified personal trainer at Ultimate Performance in Los Angeles. What’s more, some of the best weight-loss tools are budget-friendly or even free. Here, experts share how you can shed pounds without emptying your wallet: 1 - STICK TO WHOLE FOODS While more than $2 ....
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9 Jan 2021
5 Tricks to Being More Flexible

Many of us spend the bulk of our workout time on the usual pursuits: Fitness and strength. Few of us ever think about the other essential piece of a well-rounded fitness routine: flexibility training.Flexibility — the ability to move muscles and joints through their complete range of motion — offers many benefits, and can affect how you feel physically and mentally. Tight, tense muscles and joints can limit your movements during exercise and daily living and cause muscle aches and pains over time. With greater range of motion, on the other hand, you may be able to minimize aches and pains, improve posture and make exercise more enjoyable, Matthews says. Try these five ....
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The Breakfast Rules of Weight Loss

The old adage that breakfast is the most important meal of the day isn’t necessarily set in stone. After all, lots of people have success with intermittent fasting. But if you’re a breakfast eater who is trying to lose weight, your first meal of the day can be incredibly important. “Eating the moment you wake up isn’t necessary, but research is strong for the benefits of eating a morning meal,” explains Olivia Brant, a registered dietitian certified in sports dietetics. “Your metabolism can get a boost from eating in the morning and a nutritious choice will set the pace for the rest of your day.” To ensure your breakfast sets you up for ....
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The Ten Commandments of Health

When you search health and fitness on the interwebs, you get something close to 3 billion options to choose from. While this is an astronomically comical number to try and find something that will help you, here are the 10 basic commandments of health and fitness that you can observe at the 10,000 foot level to get the just of what you need to help accomplish your goals. 1. Thou Shall Engage In Resistance Training It doesn’t matter what type of resistance training you engage in because the body can’t tell the difference between a dumbbell, a stone, or your own bodyweight. Having a decent amount of muscle mass and strength will act as armor for whatever the world throws at ....
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Spokane, 6 Tips to Keep Your Weight Loss on Track

Failure has so many negative connotations — especially in the context of weight loss. If your goal is to shed pounds, any result that doesn’t involve a lower number on the scale can feel like a major setback. The truth is, a lack of success when it comes to diet and exercise is not the exception; it’s the rule. Biologically, weight loss isn’t easy, and setbacks are inevitable. There are many reasons we fail when trying to slim down, but the key is to learn from — and not feel derailed by — detours. The road to your goal may be windy, but you can still arrive at your desired destination by using any setback to your advantage. There are plenty of ....
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Working from home? Don't make these weight loss mistakes Spokane.

Who knew when you packed up your desk and carried your work computer home back in the spring, you’d still be working from home now? And what about virtual school? Sheesh... but here we are. While swapping morning commutes for workouts and cooking more at home has helped many get healthier, the transition also has downsides resulting in letting some healthy habits slide. “I think we all had some sort of idealized sense that it would not last this long, so many people became a bit more lax in their diet and physical activity, thinking it was just a temporary thing,” says Susan E. Wilson, RDN. Since many of us are working and school from home for the foreseeable future, ....
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Make Better Food Choices Daily

Many people adhere to specific diets and track food intake to meet a particular calorie count. While calories are a large part of the weight equation, they are just part of what makes up a healthy, fit lifestyle. Food is more than calories, it is macro- and micronutrients, enjoyment, satisfaction, hunger, goals, nourishment, energizing, replenishing and so much more. To have a diet that works for your goals and is one you can stick to for a long time, make sure it satisfies more than calorie counts. With a little food-savvy, you can choose options that are better for your body for equal, or even lower, calorie amounts. Let’s take a look at two food intakes and discuss why the ....
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Spokane asks: Are there foods that help reduce belly fat?

For most people, about 90% of total body fat is subcutaneous — the kind that is soft, pinchable and sits right underneath the skin. The remaining 10–15% is called intra-abdominal or visceral fat. It’s often referred to as belly fat since it lives in your abdominal area and surrounds your vital organs. Visceral fat is one of the most dangerous types of fat because it generates adipose hormones and adipokines, chemical troublemakers that not only surround your organs but also cause inflammation, leading to problems like heart disease and Type 2 diabetes. The good news is visceral fat is one of the easiest types of fat to lose via regular movement and a healthy ....
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40lbs lighter and stronger than ever!

Matt and the team at Catalyst have been absolutely instrumental in my year-long 40 pound weight loss journey. They've always been flexible, professional and kept things interesting. I can honestly say I've always looked forward to my sessions and never been hesitant or tempted to cancel, knowing I'd be challenged and feel great. If you're considering a personal trainer and having all the normal thoughts about being self conscious or embarrassed or not coordinated enough, I can assure you that it'll all melt away in the first ten minutes and you'll get to work! My kids are now training with Catalyst as well, and as difficult as it is to motivate them, they now get ready and stay accountable without a word from me!

Shanna's Journey

I have been a member of many gyms throughout my life. Some I would attend for a long period of time and others I would make the occasional appearance. In May of 2013, I had gastric bypass surgery and while I understood this was not a quick fix I had to do some work as well. Over the next several years I would lose weight and gain it back, but thankfully I never gain the 75 pounds I lost right after my surgery. About 6 to 7 months ago I took a few work trips and this is when I realized I was completely out of shape and really needed to do something. I didn’t want to admit it and a friend suggested that this is something I would need help with and be accountable for, meaning I would need to get a personal trainer!!! Over the next few months I looked into a few places not happy with what I was seeing. I am a no thrills kind of person and I don’t want someone who pushes product and spends less time on me. I need this to be all about me and that is what I found in Catalyst Fitness, especially with Matt. I wasn’t too sure about having a male trainer but I have surprised myself and will never look back. I have been seeing Matt since November 2017 and he pushes me and pushes me. There are times I just look at him and say, “Yeah, that ain’t happening!” and he looks at me and says, “Yes it is!” and guess what…he is right, I can do it. His faith and encouragement means more to me than he might realize.

In the short amount of time I have been seeing Matt I have gained strength in my knees, my self-confidence has grown, and all the while my waist has started to shrink.

Jan M.

In December 2011 I began working out at Catalyst Fitness. I had made the decision to have gastric bypass surgery and my surgeon had several stipulations in agreeing to do the procedure. One of those was committing to working with a personal trainer 2-3 times/week. Starting out at 366 pounds at age 63 it seemed like an insurmountable challenge. But I followed through and am now seeing the results of that commitment. I have lost 142 pounds so far. My sleep apnea has disappeared and I no longer need a C-PAP machine. I have energy to do things I haven't done in years. I was able to go skiing for the first time in 14 years!!!! I have never been in better shape - even when I was much younger and slimmer. Through the whole process my trainer has encouraged me and pushed me to continue to improve and I appreciate every minute of my training!

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