Catalyst Fitness

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Catalyst Fitness Catalyst is your home for group fitness and the best Personal Training in Sault Ste. Marie!

🔥 CATALYST BOOTCAMP STARTS NOVEMBER 2ND! 🔥Ready to get stronger, push your limits, and take your fitness to the next lev...
10/21/2026

🔥 CATALYST BOOTCAMP STARTS NOVEMBER 2ND! 🔥

Ready to get stronger, push your limits, and take your fitness to the next level? 💪 Your time is NOW!

🚀 CATALYST BOOTCAMP IS ALMOST HERE!

📅 Starting November 2nd
🗓️ Mondays & Wednesdays
⏰ 7:00 PM

This is your chance to build strength, boost your confidence, and surround yourself with a community that will push you to be your best! 🙌

⚠️ DON’T WAIT TO REGISTER! The start date is right around the corner, and you don’t want to miss out!

👉 REGISTER HERE:
https://catalystfitness.sites.zenplanner.com/membershipTemplate-view.cfm?membershipTemplateId=7124EA8D-1DD9-486D-B9E3-41065A92EE2D

🔥 Stop saying “someday” and make it happen. Your stronger self is waiting!

LET’S GO, CATALYST! 💥

Today's Workout:40min CrossFit Chipper (For Time): 500m row, 40 kettlebell swings (53/35), 30 slam balls, 20 clean and j...
10/21/2026

Today's Workout:
40min CrossFit Chipper (For Time):
500m row,
40 kettlebell swings (53/35),
30 slam balls,
20 clean and jerks (135/95),
50 double-unders,
40 wall balls,
30 cal ski erg,
20 box jumps,
500m row,
finish with 50 abmat sit-ups.

10/20/2026

Turning 40 Isn’t a Cliff: The Trainable Truth About Muscle, Metabolism, and Aging

In this episode, I challenge the idea that turning 40 means an unavoidable decline and explain that many changes people blame on age are influenced by training, especially muscle and VO2 max. I share that metabolism slowdown in your 40s is real but is tied to muscle, making it fixable and even reversible with the right stimulus. I discuss research showing the body doesn’t decline gradually but shifts in bursts, with major biological changes occurring around ages 40–44 and again around 60, meaning 40–44 is a crucial time to be intentional rather than coast. I highlight real examples of people reversing muscle loss and accomplishing feats later in life, and I emphasize that resistance training two to three times per week is the most effective way to slow muscle loss, support metabolism, protect joints, and age well.

Links:
👉 Book your free No-Sweat Intro: catalystgym.com/free-intro
🎧 More episodes: catalystgym.com/blog
🎧 Apple Podcasts: https://podcasts.apple.com/ca/podcast/the-catalyst/id1628540310
🎧 Spotify: https://open.spotify.com/show/1HC2zlyT3GEOZVThLHGNiz

Today's Workout:Big Lift Push Press 5-4-3-2-1, building across sets with a 1-second pause at overhead lockout HIIT Trip...
10/20/2026

Today's Workout:
Big Lift
Push Press 5-4-3-2-1, building across sets with a 1-second pause at overhead lockout

HIIT Triplet
AMRAP 10min: 10 cal bike, 10 heavy slam balls (30/20), 10 box step-overs with dumbbells (50/35)

Accessory Circuit
3 rounds NFT: 12 dumbbell Z-press, 15 face pulls with resistance band, 20 dead bugs

Today's Workout:Big LiftFront Squat 3-3-3-3-3, building to a heavy triple with a 2-second pause at the bottomHIIT Couple...
10/19/2026

Today's Workout:
Big Lift
Front Squat 3-3-3-3-3, building to a heavy triple with a 2-second pause at the bottom

HIIT Couplet
AMRAP 12min: 25 KB swings , 15 wall balls (20/14)

Accessory Circuit
3 rounds NFT: 10 ghd back extensions, 15 abmat sit-ups, 30s weighted plank hold

Here's what nobody tells you about turning 40.Yes, real things change. A 2024 Stanford study tracked 135,000+ biological...
10/18/2026

Here's what nobody tells you about turning 40.

Yes, real things change. A 2024 Stanford study tracked 135,000+ biological molecules and found that our bodies go through two significant shifts in a lifetime — one around age 44, and one around 60. Fat processing changes. Cardiovascular markers shift. Muscle proteins behave differently. This is real biology, not just people complaining.

But here's what gets left out of every "40 is when it all goes wrong" article:

Almost everything that changes in your 40s responds to what you do about it.

The muscle loss that drives a slower metabolism? That's caused by not training, not by your birthday. The hormonal shifts? Managed best by the people who are already sleeping well, eating enough protein, and lifting weights. The cardiovascular decline? Highly reversible with consistent training.

In the new episode of The Catalyst, Coach Chris breaks down what actually changes in your 40s, what the research says about why, and — most importantly — what to do about it.

40 isn't a cliff. It's a fork in the road. And the habits you build in your 40s are the ones that carry you through the next thirty years.

New episode at catalystgym.com/blog.

👉 Book your free No-Sweat Intro: catalystgym.com/free-intro
🎧 More episodes: catalystgym.com/blog 🎧 Apple Podcasts: https://podcasts.apple.com/ca/podcast/the-catalyst/id1628540310 🎧 Spotify: https://open.spotify.com/show/1HC2zlyT3GEOZVThLHGNiz 📺 YouTube: https://www.youtube.com/

Today's Workout:40 min Race Simulation:400m run + 500m ski erg,400m run + 50m heavy tire flip,400m run + 20 cal bike erg...
10/17/2026

Today's Workout:
40 min Race Simulation:
400m run + 500m ski erg,
400m run + 50m heavy tire flip,
400m run + 20 cal bike erg,
400m run + 30 sandbag lunges,
400m run + 20 over-the-box burpees.
Cycle through as many rounds as possible in 40 minutes.

Cooldown: 10 min full body cooldown, focusing on calves, hamstrings, and shoulders

Today's Workout:Big Lift Bench Press 5-5-5-5-5, establishing a solid working weight across all 5 sets HIIT Couplet 10 r...
10/16/2026

Today's Workout:
Big Lift
Bench Press 5-5-5-5-5, establishing a solid working weight across all 5 sets

HIIT Couplet
10 rounds for time (12 min cap): 8 pull-ups, 12 power cleans (135/95)

Accessory Circuit
3 rounds NFT: 12 dumbbell floor presses, 15 seated dumbbell lateral raises, 20 Russian twists with a plate

👉 Book your free No-Sweat Intro: catalystgym.com/free-intro
🎧 More workouts: catalystgym.com/blog
🎧 Apple Podcasts: https://podcasts.apple.com/ca/podcast/the-catalyst/id1628540310
🎧 Spotify: https://open.spotify.com/show/1HC2zlyT3GEOZVThLHGNiz

Today's Workout:Big LiftDeadlift 10-10-10-10-10, moderate heavy weight focusing on back angle and leg driveHIIT TripletA...
10/15/2026

Today's Workout:
Big Lift
Deadlift 10-10-10-10-10, moderate heavy weight focusing on back angle and leg drive

HIIT Triplet
AMRAP 12 min: 12 med-ball cleans, 12 cal ski erg, 12 reverse lunges with dumbbells

Accessory Circuit
3 rounds NFT: 10 dumbbell hammer curls, 15 banded tricep pushdowns, 45s side plank/side

10/14/2026

Protein: How Much You Actually Need

In this highlight reel, I break down the updated 2026 protein guidelines, which recommend 1.2–1.6 grams per kilogram for a healthy active adult—about 50–100% higher than the old advice—and explain that consistent strength training can benefit from up to 2 grams per kilogram. I also cover how your body can only use so much protein at once, with 25–40 grams per meal being the effective range and no extra benefit above 40 grams in one sitting. Most adults currently get 60–80 grams per day, which is low under the new recommendations, especially if you’re over 40, trying to lose weight, or want to feel stronger and more energetic. Most importantly, I explain these targets should be based on lean body mass, not total body weight, and that going above 2 grams per kilogram of lean mass is largely waste.

00:00 Protein Guidelines Updated
00:14 Per Meal Protein Limit
00:30 New Daily Targets
00:51 Lean Mass Matters
01:15 Too Much Protein Wasted
01:24 Find Your Sweet Spot
01:42 Your Personal Protein Number
01:46 Closing Takeaway

Address

88 White Oak Drive E
Sault Sainte Marie, ON
P6B4J8

Telephone

+17052561344

Website

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