Can You Get Protein As A Vegan?

    While it is becoming easier to get protein as a vegan, there is still a lot of misinformation that can cause confusion and will result in poor nutrition. Nuts, grains, and legumes are touted as protein sources but often times you must eat a really large amount of each to[…]

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    Vegan logo

    The New Corporate Wellness

    There is a new corporate wellness expectation that has in part come about as a result of covid-19, and it affects our health and as well as our behaviors. A Brief History of Workplace Wellness 1760 – the Industrial Revolution began and employers were not bound by laws governing the[…]

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    Corporate Wellness Icons

    Advantages of Plant-Based Protein

    It seems that meatless products are gaining a lot of attention in the news. But why? What are the advantages of plant-based protein? The answers to this question fall into two categories – health and environment. What are the health benefits of plant-based protein? Lower saturated fat than meat-based protein[…]

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    What is a Meal Replacement Bar?

    I recently had a conversation with a friend of mine that mimicked conversations I have every week. I call them “AHA” moments, and I’m sharing it to help you make better decisions for you and your family. I’m going to explain what is a meal replacement bar. Why are Catalyst[…]

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    Catalyst Bar - Meal Replacement Bar

    Are Protein Bars Good Meal Replacements?

    Are protein bars good meal replacements?   No. Are energy bars good meal replacements? No. [Spoiler Alert: This is exactly why I created the Catalyst Meal Replacement Bar!]  Most of the bars on the market – even those that are popular, have brand recognition, endorsed by celebrities, or sponsored by[…]

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    Catalyst Bar - Meal Replacement Bar

    How Much Is A Personal Trainer?

    You have tried every diet and exercise video, some twice or more, and you still aren’t happy with your body. You are overweight and feel awful. You are wondering how much is a personal trainer. The answer to this seemingly straight forward question isn’t clear cut. Instead, it’s similar to[…]

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    Should I Hire A Personal Trainer?

    Finding the answer may seem daunting but it shouldn’t. The question “Should I hire a personal trainer?” is easy to answer. You want to get in shape. You want to lose weight. You want to tone up. So you start looking at options. Apps & Videos On one end of[…]

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    comparison of in-person personal trainers and fitness apps

    Ice or Heat?

    This is probably one of the most frequently asked questions. Should you use ice or heat to treat your injury? Many of us remember when we younger and RICE was preached by our coaches and trainers. R – RestI – IceC – CompressE – Elevate However, times change and so[…]

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    How to Choose a Personal Trainer

    You’ve decided you want to change your body for the better but you aren’t sure how to choose a personal trainer. Follow these steps and you will find the one for you. Credentials. There are probably hundreds of personal training certifications available, but only a few are reputable with top[…]

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    ace certification logo

    13 Bad Fitness Tips

    Social media has created an environment where everywhere you turn, someone has “the best” piece of fitness advice for you. It also has apparently become irrelevant if the source of this so called “new and improved method” doesn’t hold any fitness-related degrees or certifications, hands on experience, or even know[…]

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    No Pain No Gain sign

    What Is Allulose?

    We as consumers are becoming smarter. We read nutrition labels and choose our foods based on calories and macronutrients – protein, carbohydrates, and fats.  Carbohydrates, in the simplest of definitions, are the main source of energy for our bodies. There are three main types: sugar, starch, and fiber. What is[…]

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    A wooden spoonful of allulose

    Lessons Learned in the Gym

    You might be expecting me to tell you the lessons I’ve learned in the gym are that I know how much weight I can squat or bench press. Or that I like free weights more than machines. Or that I prefer high intensity interval training over steady cardio. Or that[…]

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    Rows of dumbbells in the Catalyst 4 Fitness gym

    Benefits of Natural Peanut Butter

    Natural peanut butter is superior to every other type of peanut butter.  What is natural peanut butter? Natural peanut butter contains one or at most two ingredients: dry roasted peanuts or dry roasted peanuts and salt. If there is any other ingredient, such as sugar, monoglycerides or diglycerides, or molasses,[…]

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    Open jar of natural peanut butter surrounded by shelled peanuts

    Eating Right Made Easy

    Meet TJ. He is a health and fitness influencer on youtube with 34k followers. He tasted a Catalyst Bar. Listen up to what he has to say about it.   Get yours at   The perfectly delicious and nutritious meal-on-the-go!

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    TJ Gonen Catalyst Meal Replacement Vegan Bar Review

    Press Release – Catalyst Bar Launches

    Cincinnati, Ohio— January 31, 2022 — Sharon Chamberlin, owner of Cincinnati-based Catalyst 4 Fitness, has launched a new line of meal replacement bars called the Catalyst Bar. Chamberlin’s work as a certified personal fitness trainer and nutrition coach led to the creation of the bar. “I realized there is a[…]

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    Press Release announcement

    Press Release – Fit Biz In a Box Launches

    Catalyst 4 Fitness Announces Fit Biz in a Box   Cincinnati, Ohio— March 10, 2022 — Sharon Chamberlin, owner of Catalyst 4 Fitness, has launched Fit Biz In a Box, a comprehensive program for health and fitness professionals wanting to start a new business or scale up their current one.[…]

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    Press Release announcement

    How to Find Your Ideal Client

    Before answering how to find your ideal client, we need to take a few steps backward. Does this sound familiar? Scenario A: You passed your certification test and are now an official personal trainer, group class or yoga instructor. You are ready to fulfill your dream of helping others get[…]

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    five figures with one in the crosshairs, your ideal client

    How to Scale Up Your Business Quickly

    Do you want to learn how to scale up your business quickly and make it bulletproof?  Are you an independent gym owner? Or do you want to be? Are you a personal trainer? Do you dream about having more clients? Do you want to hire more trainers?Do you want to[…]

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    How to Read the NEW Nutrition Label

    Wow! After nearly 20 years, the U.S. Food and Drug Administration has updated the nutrition labels on packaged food and drinks. This is everything you need to know so you can read the new nutrition labels, understand the changes, and use them to make informed decisions about your health. Learn[…]

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    old and newly revised nutrition labels

    Pregnancy and Metabolism

    This article is copied in its entirety from Jade Teta, and discusses pregnancy weight gain, post-pregnancy weight loss, and how you can control it. It answers many questions that pregnant women have, and can certainly help those who are considering becoming pregnant. The Pregnancy Reset: How Pregnancy Heals The Metabolism[…]

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    pregnant woman on elliptical machine

    Are You Too Old?

    Aging. As we enter our 40s, 50s, 60s, and beyond, we inevitably notice changes in our bodies. Are you too old to want to slow down these changes? It is often true we still think of ourselves as teenagers or remember what we could physically do in our 20s, yet[…]

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    c s lewis quote about age

    Lose Weight Despite Your Family and Friends

    When you decide to embark on a weight loss journey, your family and friends may not fully understand the changes you are making and what they should expect. They can inadvertently or even intentionally sabotage your efforts. Follow these steps to be successful:       Set your schedule. When[…]

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    woman with tape measure around waist

    Are These Dangerous Exercises?

      I recently read an article where the author posted a few photos taken in a gym and asked are these dangerous exercises. What amazes me is that this article and others like it are not only written by random bloggers who are self-proclaimed fitness experts, but are also published[…]

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    danger sign

    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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    Delicious Easy Healthy Recipes

    This is how you can enjoy delicious easy healthy recipes while still staying on plan and not overeating. You can get the body you want, perform your best in the gym and everywhere else, and have energy throughout the day. Including protein powder into your diet is the answer, but[…]

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    Catalyst 4 Fitness Whey Protein

    Endurance Athlete Nutrition

    I write my own articles, maintain my website, and post on social media. However there are times when I come across another trainer’s article that I want to share with you. This is such an example  – Endurance Athlete Nutrition by Nancy Clark. I have taken a recent article of[…]

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    list of foods and drinks for endurance athletes

    Calorie Counts On Menu – Stop This Foolishness

    Calorie counts on menus? I shook my head in disbelief when, in 2010, Congress passed a law requiring restaurants, groceries, and convenience store chains with more than 20 locations to post calorie counts for all restaurant-type foods on their menus, display boards, and digital kiosks. It didn’t become effective until[…]

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    fast food calorie amounts

    Weight Loss Goal

    In today’s society, having a weight loss goal seems to be the norm instead of the exception. Whether it be 5 lbs. or 50 lbs., most people say they know what to do yet in reality they don’t because they are unable to maintain the changes they make. This is[…]

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    no shortcuts work for it sign

    Training Smart

    This article – Training Smart – was originally written by me and published in the American Academy of Health and Fitness’ Gamut of Life, a publication read by 15,000+ professionals in the health and wellness industry. Nearly every day we are faced with the question of how hard to push[…]

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    No Pain No Gain sign

    Recipes for Good Health

    This article – Recipes for Good Health – was originally written by me and published in the American Academy of Health and Fitness’ Gamut of Life, a publication read by 15,000+ professionals in the health and wellness industry. As personal trainers, we work hard to gain the trust of our[…]

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    recipe book

    Lower Back Pain

    Did you know that 80% of adults suffer from lower back pain? 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 happens, at best we are in a lot of[…]

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    lower back pain highlighted on man's body

    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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    moms should exercise sign

    A Hidden Benefit of Group Fitness Classes

    Spoiler Alert: You may be surprised at what I call out as a hidden benefit of group fitness classes. You are probably expecting me to say that when you take a group fitness class, you will find camaraderie, accountability, commitment, and the opportunity to meet others with similar interests. You[…]

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    andy crestodina quote about networking in exercise classes

    Benefits of Personal Training

    Working with a certified personal trainer is a fantastic way to reach your goals. There are many benefits of personal training because it is individualized – your trainer will design programs specifically for you, based on your fitness background, your health history, and your goals. But you have a responsibility[…]

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    Stalled Weight Loss

    It’s almost Independence Day! We’re surrounded by all kinds of reminders about the priceless freedom that we enjoy in our country.  Flags, fireworks, and cookouts with family and friends all symbolize the bravery and determination of our ancestors as they fought to secure our freedom and help our country to[…]

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    Blood Sugar Level

    With summer comes an abundance of fresh fruity cocktails and lots of ice cream. Unfortunately, these are the foods that can spell danger for your blood sugar level.  The few minutes of pleasure that you derive from those cold, sugary treats can pave the way for decades of chronic illness.[…]

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    blood sugar level chart

    Healthy Lifestyle Changes

    Other than New Year’s, there is probably no other time during the year that motivates us to make a fresh start like springtime does.  When the warm breezes start blowing, we want to open the windows and revitalize our homes and our spirits. This is the time to make healthy[…]

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    if you don't make time for exercise, you will have to make time for illness

    7 Reasons to Use Creatine

    Creatine is a powerhouse supplement that should be in nearly everyone’s kitchen cabinet. These 7 reasons to use creatine make it almost magical as it helps: to boost performance improve body composition increase strength levels in both trained athletes and bodybuilding novices help build muscle and strength increase bone mineral[…]

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    Catalyst 4 Fitness Creatine Monohydrate

    Warming Up Before Exercise

    You might be tempted to skip warming up before you exercise. After all, you only have so much time to exercise – “Let’s just get on with it already!  I’m in a hurry!” But warming up before exercise is a critical component of your fitness routine, and skipping it could[…]

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    sihouettes of women warming up before exercise

    Out Exercise a Bad Diet

    Ever heard someone give themselves permission to indulge their sweet tooth just because they just had a great workout?  It’s a common excuse. Many people believe that because they exercise, they’re in the black when looking at their calorie input vs. calorie output.  However you can not out exercise a[…]

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    a sign saying you can't out exercise a bad diet

    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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    fast foods to avoid

    Effects of Stress

    We all hear how bad stress is for us, and that we have to control it. But what does this really mean? What are the effects of stress on us? How Does Your Body React to Stress? When you experience stress, your body releases a hormone called cortisol.  In small[…]

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    stress meter

    HIIT – Fad or Real?

    Is High Intensity Interval Training also known as HIIT – fad or real? First, let’s explain it. HIIT is a workout that includes various intervals structured in a way to ensure you get maximum benefits from your workout in a short amount of time. It is challenging. It is not[…]

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    hiit workout sign

    Winter Weight Gain

    Did you know that research shows the average winter weight gain to be five to seven pounds? Some people gain this extra weight because they have Seasonal Affective Disorder—a type of winter depression.  But most of us can’t blame winter depression for our tendency to pick up extra weight during[…]

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    two snowmen talking about winter weight gain

    Exercise and Brain Power

    Is there a correlation between exercise and brain power? Whether you are a student, the parent of a student, or a teacher, you likely have one thing on your mind:  academic performance. From kindergartners to graduate level college students, concentration and learning are critical and directly related to how successful[…]

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    Sugar and Type 2 Diabetes

    Walk into nearly any grocery store and you’ll see shelves filled with candy that many people now see and think of sugar and type 2 diabetes. Why? Because it touches all of us. In 1990, less than 5% of the population had diabetes. Now, it is more than 10%, with[…]

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    excerpt of diabetes definition

    Train Smarter Not Harder

    There are few things as exciting as new clients eager to make serious lifestyle changes and make up for lost time in their quest to get fit and healthy.  Their motivation and passion are contagious, and watching transformations is one of the most fulfilling aspects of being a trainer. But in[…]

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    train smarter not harder

    Exercise and Heat

    Baby, it’s hot out there!  If you have been working out over the past winter and spring months, you may be surprised at the new challenges that summertime fitness throws at you. You are probably discovering that your body reacts to the combination of exercise and heat and humidity differently[…]

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    woman exercising in hot weather

    Effects of Sugar

    The warm breezes of spring mean that Easter is around the corner!  After the heavy colors of Thanksgiving, Christmas, and Valentine’s Day, the bright, cheerful colors of spring are a welcome sight.  But the cheerful colors are not limited to flowers and eggs.  There is no escaping the onslaught of[…]

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    pile of easter candy

    Mother’s Day

    This is for you, Moms.  In fact, whether you are a mom or not, this is for all the women out there who feel trapped in a cycle of, “One day, I am going to eat healthy, lose weight, and really take care of myself.” Make this is your Mother’s[…]

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    mothers day gift box

    Probiotic Foods

    Have you heard of probiotics or probiotic foods? Probiotics are good microbes that you can consume in your diet.  They then settle in your digestive system and get to work protecting you from illness and destroying the bad bacteria that may be living there. Probiotic Foods There are many foods[…]

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    Top Benefits of Group Training

    It’s time to stop planning and start empowering yourself.  The time to move is now, and a group personal training session or fitness class is the perfect way to get started. There are many advantages, but here are the top benefits of group training. Exercising by yourself can be tough. […]

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    a year from now sign

    Food for Fuel

    From weekend warriors to Ironman athletes, performance is directly tied to diet.  Food is fuel if you want to train at the peak of your ability and recover quickly. Be intentional about what you eat, taking care to feed your body what it needs, not what will only temporarily satisfy[…]

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    trying to workout without food sign

    Relaxation and Fat Loss

    Want to get healthy and lose weight?  Then relax.  It’s true.  Relaxation and fat loss are connected. The Role of Cortisol One of the most important reasons that relaxation is good for you is because it prevents the release of excess cortisol.  Cortisol is a hormone that your body releases[…]

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    man stressed

    Power Nap

    It’s 3 in the afternoon and you can barely keep your eyes open.  Your mind feels foggy, and all you want to do is curl up under your desk for 20 minutes and take a power nap. But cutting-edge, productive people wouldn’t take a nap, would they? Actually, yes! It[…]

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    kitten taking a power nap

    Mindless Eating

    Do you suffer from mindless eating? You’ve been trying on some of your favorite pieces of clothing from last year.  If you are like many people, they don’t feel quite as comfortable as they did when you last wore them. The zipper is a little harder to zip, and the[…]

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    mindless eating

    Food Allergies

    More and more we are hearing about food allergies and food sensitivities.  It is important to understand the difference between the two and their associated health issues. The Differences On the surface, food sensitivities and food allergies may seem to be the same, and while they can even cause some[…]

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    common food allergies

    Cortisol and Fat Loss

    Cortisol has been called the “master” of all hormones because cortisol and fat loss are intricately connected. As a powerful hormone, it is necessary for life, but if its level is not optimal in your body, your health could suffer. What is Cortisol? The hormone cortisol is produced in the[…]

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    cortisol chemical appearance

    Liver Detoxification

    Liver detoxification isn’t simply staying away from alcohol for a period of time. If you are like most people, you don’t often think about your liver but if you are interested in living as healthy as possible, attending to your liver can have big payoffs. Named after the Old English[…]

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    liver detoxification

    Serotonin and Melatonin

    Sunlight has a profound impact on our bodies, particularly on two hormones that control mood and energy:  serotonin and melatonin. Serotonin tends to boost mood and energy, while melatonin tends to make you feel sleepy.  Too much melatonin can even lead to depressed feelings in some people. Serotonin and Melatonin[…]

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    serotonin and melatonin

    Resistance Training or Aerobic Exercise

    Now that the weather is getting nice, you may be tempted to forgo your resistance training and head outdoors for some aerobic exercise in the fresh air.  But beware:  if you give up your resistance training, you will be giving up more than you bargained for. Why Resistance Train? Resistance[…]

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    resistance training exercise class

    Sleep Deprivation

    How often do you hear someone say, “I had a great night’s sleep last night!” or “I feel refreshed and energetic!”?  Probably not very often.  Sleep deprivation doesn’t only seem to be the new normal, according to the National Sleep Foundation, it is the new normal:  most Americans are sleep-deprived. […]

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    sleeping symbol

    Find Your Motivation

    Motivation is different for everyone – for some it is internal, for others it is external. Once you find your motivation, you are on the path to success. Mike Fohner, cross country running coach, tells this story about one of his students: Last year, one of my young cross-country runners[…]

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    Get Fit For Spring

    Have you ever told yourself that you are going to lose weight and get fit for spring, only to be frustrated when warm weather rolls around? It’s easy to hide behind heavy winter clothes, but when the mercury starts climbing, the clothes get lighter and we can’t hide any more. […]

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    How To Lose Weight

    One day you look in the mirror and think “ugh” and then you wonder how to lose weight? Zig Ziglar once said, “If you aim at nothing, you will hit it every time.” The general flow of human life tends to be toward ease and comfort.  One day flows into[…]

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    goals plus momentum equal success

    Weekend Warriors

    Weekend Warriors – Fitness starts in your mind.  Ask any athlete or fit person what the number one secret is to his success at fitness, and he will tell you it is commitment. Commitment to fitness means that you are in it for the long haul.  Fitness commitment rises above bad[…]

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    weekend warrior sign

    The Best Type of Squat for Fitness Buffs

    Is the best type of squat for fitness buffs a squat in a squat rack or using the Smith Machine?   A barbell squat challenges your body in a more natural way.  It requires you to engage your core to maintain your posture and balance, which mimics real life activities[…]

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    squat rack

    Eat Peanut Butter

    Americans spend almost $800 million a year on peanut butter so it’s obvious that we enjoy it. Even though many people say it is a good source of protein, it actually is not. It is a fat. And while it is often referred to as a “healthy fat”, it is[…]

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    jars of peanut butter on grocery store shelves


    If you exercise, you most probably have experienced it. DOMS is Delayed Onset Muscle Soreness.  It can begin as early as 8 hours after you exercise but usually occurs 24 – 72 hours after you begin a new exercise program, change your exercise routine, or dramatically increase the duration or[…]

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    not sure if i have doms or if i'm going to die image

    Best Protein Powder

    Protein powders can be part of a healthy diet, but how do you know which is the best protein powder? You don’t want to waste your money, and you want to buy the protein that is going to help you reach your goals. Finding the best protein powder may not[…]

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    Catalyst 4 Fitness Whey Protein

    Fast Food Nutrition

    Got Corn? This is a copy of a post from Mike Geary, a certified personal trainer, certified nutrition specialist and author.  He tells us the truth about fast food nutrition. Here goes… Did you realize that when you eat a typical meal at a Fast Food joint, that you are[…]

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    cheeseburger fries and drink

    Always Buy Organic Foods

    If you want the best, healthiest foods you should always buy organic foods, right? Let’s start by defining organic. The United States Department of Agriculture defines a product to be organic if it is grown, or if the animal is fed, according to certain standards.  Listing and describing the standards[…]

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    organic sign

    Runny Nose When Exercising

    Do you get a runny nose when exercising, either in a gym working out or when you go running even if it isn’t cold outside or you aren’t suffering from allergies? Why does my nose run when I exercise? Rhinitis is when the nasal mucous membranes are inflamed. Exercise, as[…]

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    noses with legs running

    Older Adults Staying Active

    Getting older is a part of life but we don’t have to surrender to it and give up. There are many older adults staying active and you can too. As we age, we experience the loss of muscle tissue. This is called sarcopenia, and it can result in us losing[…]

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    what fits your busy schedule better, exercising one hour a day or being dead 24 hours a day

    Hormone Imbalance

    Do you know what your pituitary gland, thyroid, thymus, adrenal glands and pancreas have in common?  They are all endocrine glands, and their jobs are to make hormones, and all can contribute to hormone imbalance. Hormones are chemicals that deliver messages throughout your entire body via the bloodstream.  These messages[…]

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    hormone imbalances sign

    7 Ways to Make Time To Exercise

    If you want to do something, you will find a way. Follow these 7 ways to make time to exercise. 1 – Schedule your time spent on facebook, twitter, pinterest and other social media.  For instance, only log in twice a day, and limit it to 20 minutes each. 2[…]

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    social media icons

    Getting Lean

    The Cost of Getting Lean. This article could change your views forever. It could help you identify your goals, or solidify your current state of fitness. It really could change your life. I’m not blowing this out of proportion. I am serious. If it speaks to you, fantastic! Share it[…]

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    drawings of men with abs

    Holiday Survival Guide

    During the holiday season it seems everywhere we turn there are tempting foods and drinks—from treats at office parties to our own traditional family favorites.  When you add in a busy schedule filled with shopping and get-togethers, you could have a recipe for disaster as far as your scale is[…]

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    holiday survival guide

    Alcohol and Fitness

    How bad is alcohol for me? How many beers can I have if I only drink on the weekends? What if it’s light-colored beer? Wine is better than beer, right? But vodka is clear – isn’t that better for you? If I had a dollar for each time I’m asked[…]

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    image of gold bottle and blue man pulling another blue man away from bottle

    5 Mistakes in Dieting

    The word “diet” should be removed from the dictionary. Not because there are 5 mistakes in dieting that most people make, but because I don’t believe any diet is a good idea. Why? It inherently has an end date. Let’s say you reach your goal. What are you going to[…]

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    no more diets sign

    Seasonal Affective Disorder

    It’s that time of year again—a time of cool breezes, colored leaves and holiday preparation.  Fall and winter are exciting times…  Unless you suffer from Seasonal Affective Disorder. If you struggle with winter depression, this time of year is not filled with joy and anticipation.  Instead, you probably feel like[…]

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    seasonal affective disorder sign

    Holiday Eating and Binging

    With the holidays approaching, unless you want to look like a stuffed turkey when the new year comes, you need to stay away from the holiday eating and binging cycle. Instead, create a plan on how to navigate the family dinners, work parties, and office “food days”.  Here are some[…]

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    woman eating and binging on many foods and drinks

    Best Time to Exercise

    If you exercise, you want to see the most results in the shortest amount of time. So, when is the best time to exercise to reach your goals quicker – to get stronger, leaner, more flexible, have more mobility? Is it in the morning before work? Could it be at[…]

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    am/pm sign

    5 Ways to Use Protein Powder

    Protein is an integral part of a healthy diet. There are many sources of protein but one of the easiest to incorporate into your diet to ensure you get enough of it every day is protein powder. 5 ways to use protein powder Keep in mind the type and brand[…]

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    Catalyst 4 Fitness Whey Protein

    Should You Get A Flu Shot?

    Pharmacies, health clinics, and doctor’s offices offer them, but should you get a flu shot? They are the most effective way to prevent influenza and its complications.  Flu vaccines cause antibodies to develop in the body about two weeks after vaccination, and these antibodies provide protection against infection with the[…]

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    it's that time again flu shots are in sign

    Gluten and Carbs

    Are you going gluten free?  If so, you aren’t alone.  Many Americans are reducing the gluten and carbs in their diets.  Some are cutting back on gluten because they have a confirmed diagnosis of Celiac disease, some are gluten sensitive, and others are finding that reducing gluten aids them in[…]

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    gluten free cure or fad image with rices

    Do It Anyway

    Look at the calendar. It’s the end of September. Stores are already tempting you with Halloween candy, and very soon it will be the season filled with company parties, happy hours, and family gatherings – all of which you are expected to or at least feel compelled to attend. How[…]

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    directional sign for good choice and bad choice

    Should You Use a Personal Trainer?

    There is a reason why celebrities and other highly successful people have coaches and trainers:  IT WORKS.  And this is why so many people have chosen to use a personal trainer to help them move from mediocre to excellence in their pursuit of health, fitness and weight loss. The Reality[…]

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    fit woman and man

    Potent Protein Powder

    Not all protein powder is created equal, and not all proteins are created equal. A human body needs amino acids to break down food, grow, repair body tissue, and perform many other body functions.  Some amino acids are considered essential and must be obtained from food because your body can[…]

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    got protein? sign

    Getting A Woman to Bulk Up

    ‘A myth pervades society – that getting a woman to bulk up is as easy as lifting heavy weights. This is not true! Unless a woman is taking steroids or performance enhancing drugs, she WILL NOT bulk up.  I repeat, she will not bulk up. She won’t look like Arnold[…]

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    woman bodybuilder and fit woman

    Everything In Moderation

    I think “everything in moderation” is a horrible idea. Well, maybe not horrible, but certainly not close to ideal if you really want the body you’ve always dreamed of. This article, Why “Everything In Moderation” Doesn’t Work, by Jonathon Ross is spot on, and I want to share it with[…]

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    a saying about moderation being for cowards

    What is Your Push Up Strength?

    It is easy to see your strength improving when you are lifting weights. But there are other ways to measure your strength. For instance, what is your push up strength? To do this, we first must ensure you are executing push ups properly. The 4 count push up Take a[…]

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    push up alignment diagram

    Are You New to Group Fitness?

    Starting an exercise program can be daunting. To help alleviate some apprehension you or your friends might be feeling, I’m sharing part of an article that the American Council on Exercise recently published about group fitness and how you can make the most of it.  Feel free to forward this[…]

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    group exercise class

    The Truth About The Biggest Loser

    If you haven’t heard, there is a reality show called The Biggest Loser. I say this in jest. Of course you’ve heard about it, as have thousands of others. According to online research, apparently the 2010 season had its largest audience with 1,580,000 viewers. Knowing this, and the fact that this show is[…]

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    the biggest loser logo

    Travel and Diet

    Traveling for work or pleasure doesn’t mean you have to lose ground on the progress you’ve made with your diet.  An easy travel and diet meal is protein powder and almonds or oatmeal. The almonds and oatmeal can be measured out and placed in baggies. Put each serving in a[…]

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    clear bag holding protein powder

    4 Ways to Maximize Your Gym Time

    Our time is valuable and we want to be as productive as we can when at work and in the gym. Follow these 4 ways to maximize your gym time. 1. Your Workout Program. Design your workouts so they are effective and efficient.  Unless you are training for a bodybuilding[…]

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    at the gym sign

    Intermittent Fasting

    I’m often asked if I am a fan of Intermittent Fasting or IF. Well….while I think it could help some people, the vast majority of people would find it difficult to follow consistently. There are too many variables that may be out of your control, such as work schedules, family[…]

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    intermittent fasting infographic

    Benefits of Antioxidants

    Have you heard about the benefits of antioxidants? Have you seen ORAC or Oxygen Radical Absorption Capacity on food products? What is it? ORAC is a method of measuring the antioxidant capacity of food and drink. The benefits of antioxidants to your health is that they slow or prevent the[…]

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    antioxidants and free radicals

    Daily Fiber Intake

    Most of us hear our doctors talk about daily fiber intake and how it affects us, but what does it really mean? Fiber is a carbohydrate that is derived from a plant food and cannot be digested.  There are two types – soluble which partially dissolves in water, and insoluble.[…]

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    definitions of soluble and insoluble fiber with pictures of examples of each

    Muscle Types 101

    Exercise makes all of your muscles bigger, right?  The simple answer is no, but why? There are three muscle types that comprise our bodies. Skeletal or striated muscle is attached to bones and has many nuclei with each fiber. This type of muscle comprises about 40% of an adult’s body weight. They[…]

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    muscles types

    Raise Your Metabolism

    One way to help lose weight is to raise your metabolism. We hear this a lot but what does it really mean? Let’s start at the beginning. Did you know that metabolism was originally called “insensible perspiration”? In the 1600s, Santorio Santorio performed controlled experiments by weighing himself in a[…]

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    metabolism definition

    Burn More Calories

    What is the theory behind how I structure Boot Camp and Metabolic Explosion Training? Slow steady cardio can be a component of a fitness program but to burn more calories in less time is appealing. To achieve this, I chose a specific method to create the workouts in Boot Camp[…]

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    woman in sports bra holding simmering dumbbells

    The Truth About Carbs

    Social media, online articles, print magazines, TV news shows – they all claim that their latest story has discovered the truth about carbs. I do not believe that carbs are the enemy, but instead that certain types of carbs are better for you than others. And like all foods, if[…]

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    carbs sign

    Your Comfort Zone

    If you want to make a change, you must be willing to get out of your comfort zone. Sounds cliche, but it is real. You will know you have done this when feel a twinge of panic, your heart rate sharply rises, you break into a drop sweat, and you[…]

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    outside of your comfort zone picture

    Canola or Olive Oil?

    Is there a difference if you use canola or olive oil? Actually, yes! You try to eat healthy and make smart choices. You eat chicken, turkey, and fish, either baked or grilled. You eat vegetables with nearly every meal. You eat oatmeal and sweet potatoes. You drink a lot of[…]

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    bottle of canola oil and of olive oil

    What Should You Wear to the Gym?

    This may seem like a no-brainer but based on my experience, it might be a good idea for me to recommend what you should wear to the gym. More people than I care to mention have apparently forgotten the personal appearance and general dress codes that are innate to most[…]

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    woman in workout clothes

    When to Replace Your Workout Shoes

    Buying the right pair of shoes for exercise is important so you perform well and not hurt your feet. But the next question is – when to replace your workout shoes? The answer to this question isn’t as straight forward as when many people replace dress shoes.  Often, the training[…]

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    pile of old worn out sneakers

    Beer Bellies

    Go to a restaurant or bar and look around. How many beer bellies do you see? Does your husband have one? Your dad?  Your brother? You? You know what I’m talking about – the stomach that is solid but protrudes out.  People often mistakenly think it’s because of too much[…]

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    man with a beer belly

    Cheat Days

    I never thought a well-known trainer would be pushing their clients to take part in cheat days. However, I recently finished reading an article about Chris and Heidi Powell who were the celebrity trainers on Extreme Weight Loss. I didn’t initially know who they were which might surprise you, given[…]

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    a man trying to stuff a very large amount of food in his mouth

    What Are The Benefits of Boot Camp?

    Boot camp is more effective in weight loss than steady state exercise like running because of its structured intervals.  One of the main benefits of boot camp is that you get a lot of results in a short amount of time, and for most people, it’s much more fun than[…]

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    a small group fitness class performing crossbody mountain climbers in catalyst 4 fitness studio

    Is the HCG Diet Safe?

    Even though it is in the news cycle, you should be asking yourself: Is the HCG diet safe? HCG stands for Human Chorionic Gonadotropin which is a hormone that is produced by pregnant women.  It is an essential component of the fetal development process. HCG stimulates the hypothalamus which causes[…]

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    hgc diet

    My Knees Are Popping

    You bend down and hear it. You stand up and hear it. You think to yourself “Oh, my knees are popping again.” Is it dangerous? Is it indicating a problem you should have a doctor look at? If you experience pain while climbing steps, it could be an early sign[…]

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    rice krispies characters snap, crackle, and pop

    The Biggest Loser

    If I had $1 every time someone asked me what I think about The Biggest Loser…….  Well, in a nutshell, I am not a fan.  So much so that when I was told I am as challenging as Jillian, I cringed.  Really.  Not a compliment. Yet millions of people watch this[…]

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    the biggest loser logo

    Energy Drinks? Bleh

    Obesity is running rampant in the U.S.  Once cause is the amount of sugar Americans drink. To this I say “Energy Drinks? Bleh!” Energy Drinks are not healthy. Most juices are laden with sugar. Did you know Vitamin Water has 13 grams of sugar in one serving?  13 grams of[…]

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    energy drinks on a grocery store shelf