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

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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

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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

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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

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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

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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

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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

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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

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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

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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:

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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

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Mind and Body (Cardio or Weights Part 12)

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 If my brain is tired, will my body’s performance suffer? Short Answer:  Yes

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Science Summary: Weight Management (Cardio or Weights Part 10)

Before you read, take a look at my post on dieting!  I cover a lot of the practical things there and a lot of the science things here. 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

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Adventure, Challenge, Victory and Growth

This past weekend, my roommate and I made the three hour drive up to Austin for GORUCK’s Kill that 5K.  It was his first experience with anything GORUCK related and it was enlightening for me to see how he approached it.  For me, the 5K was a fun run.  I went to see friends I

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Science Summary: Exercise and Aging (Cardio or Weights Part 9)

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 What’s the cumulative effect of all the exercise I’ve done over the years?

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The Ins and Outs of Dieting: My Personal Experience

My clients are well aware that I’ve been cutting (fitness jargon for restricting calories or dieting) for a month now.  I’ll let you ask them how grumpy I’ve been, but I think it’s gone pretty well.  So without further ado, here are my thoughts on the road so far. Why I Decided to Diet The reason

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Science Summary: Injuries and Recovery (Cardio or Weights Part 8)

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. Ouch, I think I sprained something.  How long should I stay off it? Short Answer:

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Science Summary: Flexibility and Core Strength (Cardio or Weights Part 7)

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. Will stretching help me avoid injuries? Short Answer: Stretching has not been proven to reduce

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Science Summary: Strength and Power (Cardio or Weights Part 6)

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 Do I need strength training if I just want to be lean and fit?

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