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  • 10 Tips For Better Nutrition and Weight Loss

    10 Tips For Better Nutrition and Weight Loss

    Weight loss isn’t about a quick fix or detox, it’s about creating lasting habits that help you lead a healthier lifestyle. This can be especially challenging during the holidays, when your normal routines get altered. However, by incorporating the 10 nutrition tips below you can set yourself up for success for a lifetime — even when you feel stressed or busy. 1 FOCUS ON SMALL CHANGES You don’t have to completely overhaul your diet to lose weight. Start by making small changes such as eating fruit instead of drinking fruit juice and adding more colorful foods to your plate. Over time these small tweaks will add up to big results. 2 BE MINDFUL OF PORTIONS A ....

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  • Learn to Love Weightlifting

    Learn to Love Weightlifting

    Some people just plain hate lifting weights. That’s unfortunate, considering enjoyment is key for sticking with a lifting routine long enough to see the strength- and muscle-building benefits. If you’re forcing yourself to train every day, you’re not going to have a good time, and you’re not going to give it everything you have. Chances are you won’t keep it up. The CDC recommends doing at least two days of strength training every week, making sure to work all your major muscle groups (glutes, hamstrings, calves, shoulders, chest, back, biceps, triceps, abdominals). But if you can swing it, 3–4 days of strength training is ideal, according to Freeman. ....

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  • Trying to eat less carbs? Here's some tips to help keep 'em low.

    Trying to eat less carbs? Here's some tips to help keep 'em low.

    Eating fewer carbohydrates doesn’t require drastic restriction or entirely giving up comfort food favorites like pasta. A more moderate approach — being selective about what kind you eat — can give you a better shot at reaching your goals. “All-or-nothing thinking is a temporary fix,” says Lisa Young, PhD, RDN. Completely cutting out carbs can backfire. “You can still eat healthy sources of carbs — including whole grains, starchy vegetables and fruit — for nutrition and satisfaction, just in a more mindful and portion-controlled way.” Not only can reducing carb intake help you let go of water weight, but you’ll likely be shaving ....

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  • 5 Signs You're Eating to Little to Lose Weight

    5 Signs You're Eating to Little to Lose Weight

    If you’re trying to lose weight, it seems to make sense to cut as many calories from your diet as possible. Unfortunately, it’s possible to eat too little, which not only makes it harder for you to achieve a healthy weight, but it can also cause other health problems. In other words, eating below your needs can backfire big time. Everyone has a set amount of calories, or energy, they need to simply be alive. Consistently eating less than this can cause your metabolism to slow down and your body to begin preserving what it can to survive. Hunger and feeling full aren’t the only indicators of whether you’re fueling your body appropriately. Indeed, short and long-term ....

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  • The Facts on Active Recovery

    The Facts on Active Recovery

    An active recovery workout involves performing low-intensity exercise following a strenuous workout. Examples include walking, yoga, and swimming. Active recovery is often considered more beneficial than inactivity, resting completely, or sitting. It can keep blood flowing and help muscles recover and rebuild from intense physical activity. Avoid active recovery if you’re injured or in a lot of pain, though. Symptoms of an injury may need to be evaluated by a doctor. Benefits of active recovery Active recovery workouts are beneficial for your body. They may help you recover faster after a difficult workout. Some benefits include: -reducing lactic acid buildup in muscles ....

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  • Can a Cookie Be Considered a Performance Food?

    Can a Cookie Be Considered a Performance Food?

    Simply scrolling through any social media feed probably results in numerous images of mouth-watering cookies. The images alone might have you craving cookies (obviously), but are the captions that call them out as being healthy or guilt-free too good to be true? Before you start baking cookies ‘for your health,’ it is important to know whether that cookie recipe is actually healthy or not. Here’s how to figure out if that cookie recipe lives up to the healthy hype. INGREDIENTS ARE KEY When reviewing a recipe, go straight to the ingredient list. If the only modification is subbing cane sugar for coconut sugar, news flash: It’s still sugar, and nothing about the ....

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  • 5 Weight Loss Habits for Life

    5 Weight Loss Habits for Life

    To successfully lose weight and keep it off, you don’t have to completely revamp your lifestyle. In fact, science shows small strategies like drinking more water and increasing your step count yields big benefits for shedding pounds. The reality is weight loss isn’t linear, and you’re bound to experience setbacks from time to time. To stay on track with weight loss, here are five things you can start (or return to) whenever you need a little help. 1 REFRAME YOUR MINDSET “The health habits we’ve formed throughout our lives are really engrained,” says Kirby Walter, RD. At the beginning, when you’re trying to lose weight, the changes ....

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  • 5 Tips for Finding a Gym or Trainer That Don't Judge

    5 Tips for Finding a Gym or Trainer That Don't Judge

    When you’re looking for a new gym or group classes — or even a personal trainer — being larger can make you feel self-conscious and sometimes unwelcome. Often you walk into a gym or group fitness facility and meet with someone fit and see fit people all around, making you instantly uncomfortable. So how do you pick the place that's best for you? Apart from spending time in each gym you’re considering, how can you tell if one space is more size-inclusive than another? Summers and other trainers at body-positive gyms offer these five tips for finding what fits best for you: 1- CHECK OUT SOCIAL MEDIA AND MARKETING IMAGES Take some time to scroll through a ....

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  • Simple Ways to Reduce Your Sugar Intake

    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

    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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