Catalyst 4 Fitness

General Health

Women’s Reproductive Health

Women’s reproductive health is complex. From sexual maturity through menopause, a woman’s body goes through many changes. As a certified personal trainer and a nutrition coach, this is a little off-topic for me but I’m writing this to share my story. Those of you who know me are probably surprised[…]

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MyFitnessPal Fail

A friend of mine recently called me and asked for help. She had been using MyFitnessPal for months and months, and was frustrated with not reaching any of her goals. I let her vent and tell me everything she wanted to achieve, and how upset she felt. She also shared[…]

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Weight Loss Goal

Spring is a time of new beginnings.  If you haven’t been working consistently on your fitness and health this winter, your body may be struggling. It’s hard to make a new start when you feel sluggish and discouraged. My role is to guide you from today’s reality to you reaching[…]

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Maximum Heart Rate: Women are Not the Same as Men

This article – Maximum Heart Rate: Women are Not the Same as Men – was originally written for and published in the American Academy of Health and Fitness’ Gamut of Life. The Greek philosopher Heraclitus, as interpreted by Plato, held that the only thing constant is change.  A current example[…]

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Recipes for Good Health

This article – Recipes for Good Health – was originally written for and published in the American Academy of Health and Fitness’ Gamut of Life. As personal trainers, we work hard to gain the trust of our clients with the fitness programs we create, but our responsibility expands further into[…]

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Foods to Avoid

When I began writing this, I intended to title it the “Worst 5 Foods” but there were so many foods and meals from restaurants, desserts, drinks, and side dishes that my list was nearly endless. Instead, I decided to group some general foods together, although I do use a few[…]

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Lower Back Pain

Did you know that 80% of adults suffer from lower back pain at some time in our lives? It can be caused by a strain, structural problems like a damaged vertebrae or sciatica, arthritis, osteoporosis, sleep disorders, a bad mattress, even bending or turning awkwardly. Once it occurs, at best[…]

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Alone Time For Moms in Cincinnati

I recently spent time with a childhood friend and we held a conversation about alone time for moms that I think will resonate with many people. My friend is a daughter, a wife, a mom of 5 kids aged 18 and younger, works full-time, and assists her husband in running[…]

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