The Economics of Flex Dieting

My readings this week brought me across this article from the New York Times. The article describes a study done by Yale researchers on whether or not monkeys could be taught how to use money.  They gave each monkey a set number of tokens they could use to exchange for food and then watched what the monkeys did.

Read More

7 Dieting Myths

Everyone’s biggest gripe with the fitness industry is the sheer amount of (mis)information out there.  It’s impossible to find what you’re looking for, especially when you don’t know if what you’re reading is actually true.  I’ve got seven myths here that have been circulated for long enough.  It’s time to change that. This list came

Read More

Diets 101: Veganism

Fish Are Friends, Not Food The premise behind a vegan diet is a simple one, no animal products at all.  One step past vegetarianism, vegans avoid animal derived foods such as eggs and milk in addition to meats.  The vegan movement started in the mid 1940’s but began to explode in popularity in recent years

Read More

Diets 101: Don’t Die Alone

When it comes to commercial diet plans, Weight Watchers is one of the most well known names in the field.  The Weight Watchers method can be loosely described as reducing calories, increasing exercise, and reaching out for social support.  These concepts are taught in a way that encourages long term habit building.  Weight Watchers us

Read More

Science Summary: Squats and Leg Training

Squats are seen as the granddaddy of all exercises.  You’ve seen the memes by now.  If that was all you had to go off you’d probably be under the impression that squats are the only leg exercise you need to be doing.  It’s worth exploring the hype though, what exactly do squats do for your

Read More

Diets 101: Keto

Going into the start of the new year, I’m doing a series on the different popular diets out there right now.  My in house recommendation is and always will be Flex Dieting, but that doesn’t mean I’m opposed to some of the other options out there.  Throughout this series I’ll be referencing research hoping to provide

Read More

Diets 101: Paleo

Going into the start of the new year, I’m doing a series on the different popular diets out there right now.  My in house recommendation is and always will be Flex Dieting, but that doesn’t mean I’m opposed to some of the other options out there.  Throughout this series I’ll be referencing research hoping to provide

Read More

Science Summary: The Competitive Edge (Cardio or Weights Part 13)

This post is a continuation (and the culmination) on my series through Alex Hutchinson’s Which Comes First, Cardio or Weights? All of the following questions are taken from this book and the answers are paraphrased from the authors words with my interpretations and thoughts added in. — Scott How should I adjust my training in the final days

Read More

Flex Dieting 101

Back to the Basics A major part of my job as a trainer is making sure my clients are educated on what they need to do inside and outside the gym to improve their health.  A rule of thumb I use when talking about body composition is that 80% of the changes happen in the

Read More

Injuries and How to Prevent Them

—Scott Southworth I should lead with a disclaimer: I am not a doctor or physical therapist.  I don’t have a degree or formal education on this topic.  I have years of training experience but that doesn’t mean I have all the answers.  I do my best to base my advice in proven research, but if

Read More

Science Summary: Running and Your Heart

Long Distance Running and Heart Problems by Jonathan Towne   Whether you are an avid athlete, occasional mover, or fitness fantasizer, the thought has probably crossed your mind,  “should I sign up for that charity 5k?” Regardless of your current physical condition, it’s crucial to make sure you are training well for running any distance. There

Read More

Science Summary: Weight Loss and Strength Training

The Best Weight Loss Plan A quick Google search for “best weight loss plan” will give you approximately 7 trillion results written by everyone who has ever set foot inside a gym (just a ballpark here).  Not to discredit these people, whatever they did worked for them.  That doesn’t mean it will work for you

Read More

The State of the Studio: A 5 Year Update

It’s been another awesome year for us at Catalyst. It’s been rewarding to see you guys hit goals that wouldn’t have been a dream a year ago and take on an active role in your well being. It’s all about being there to help you become the person you dream of being. It’s been a

Read More

6 Fat Loss Rules You Might Have Wrong

When it comes to weight loss, it seems that everyone out there has a different idea about how to do it best and everyone has an army of researchers proving them right.   This has created a fitness wold full of half truths and good intentions.  It’s time we cleared up some of these.  Here are

Read More

Science Summary: High Intensity Interval Training

Interval training is a personal favorite of mine so I’m excited to finally get around to writing a post on the science of it.  I’ll be giving a summary of this article published in the Exercise Sport Science Review (2008).  In this piece, researchers put participants on a two week High Intensity Interval Training (HIIT) regiment in which they would

Read More

What Lifting Heavy Really Does To Your Body

Everyone has the preconceived notion that if you lift heavy, you will turn into a bodybuilder. What I wouldn’t give for that to be true!  Lifting will turn you into a bodybuilder like running will turn you into an Olympic athlete.  What people fail to realize is how much actually goes into attaining that BIG bodybuilder look!  Fear of

Read More

Online Personal Training

  Getting Fit The fitness industry is one of the fastest growing industries in America.  As many people are beginning to understand how much exercise impacts quality of life, fitness professionals are looking for new ways to innovate and expand the services they are able to offer.  Over the past decade we’ve seen explosions in the

Read More

Science Summary: Nutrition and Hydration (Cardio or Weights Part 11)

This post is a continuation on my series through Alex Hutchinson’s Which Comes First, Cardio or Weights? All of the following questions are taken from this book and the answers are paraphrased from the authors words with my interpretations and thoughts added in. — Scott Should I carbo-load by eating pasta the night before a competition? Short Answer:

Read More

Science Summary: Benefits of a Personal Trainer Supervising Your Workout

I read this article around my second year as a trainer and it validated my career for me.  The TL;DR here is that direct supervision by a fitness professional dramatically improves the return on investment from exercise. For my trainer friends, this is worth passing out to your clients and to potential clients to show

Read More