Catalyst Coaching

Catalyst Coaching Over a decade of helping individuals:

Increase their strength 💪🏼
Improve their performance 🏃🏼

Daily Challenge #24Yellow foodsGetting a multitude of colour in your diet provides so many benefits, but I’ve picked ou...
29/04/2020

Daily Challenge #24

Yellow foods

Getting a multitude of colour in your diet provides so many benefits, but I’ve picked out yellow foods as they provide a few benefits that will serve you well during lockdown.

Why yellow?

- Better digestion
- Optimal brain function
- Increased immunity
- Healthier Eyes and Skin

There are a fair few options, here are some sources.

- Lemons
- Passion Fruit (the inside)
- Bananas
- Pineapple
- Peppers
- Squash
- Ginger Root
- Sweetcorn

If you want to know more super simple ways you can improve your health, leave a comment or message me directly and we can chat about how I can help you achieve your fitness goals.

Daily Challenge #23It’s another workout!This time a descending ladder.5 exercises 200 repsGive it a go and let me know ...
28/04/2020

Daily Challenge #23

It’s another workout!

This time a descending ladder.

5 exercises
200 reps

Give it a go and let me know how long it took you 💪🏼

Daily Challenge #22Workout Monday.Start the week off strong with this full body circuit session. Let me know how you ge...
27/04/2020

Daily Challenge #22

Workout Monday.

Start the week off strong with this full body circuit session. Let me know how you get on.

First circuit: 4 sets
∙ Step-up to Reverse Lunge (10 reps each side)
∙ Step-up (10 reps each side)
∙ Side Plank (30 seconds each side)
∙ Press Up (10 reps)
—
Second circuit: 3 sets
∙ Single-leg Squat to box (12 reps each side)
∙ Single-leg Glute Bridge with shoulders elevated (12 reps each side)
∙ Feet Elevated Pike Hold (30 seconds)
∙ Incline Mountain Climber (30 seconds)
—
Third circuit: 3 sets, 40 seconds on, 20 seconds off
∙ Bear crawl
∙ High-knee run
∙ Lateral Shuffle

Daily Challenge #21Foam RollIf you’re anything like me at the moment, you’ll be spending a lot of time in front of a co...
26/04/2020

Daily Challenge #21

Foam Roll

If you’re anything like me at the moment, you’ll be spending a lot of time in front of a computer, as everything now requires some form of technology. For me it’s client video calls, client programming and pretty much everything else work based.

On top of that, some of you will be doing a lot of high impact training, causing you to tighten up even more

Relax your nervous system and improve muscle tissue quality with some foam rolling.
�3 main areas that will benefit from being rolled:

- Calves
- Hamstrings
- Upper Back (Thoracic Spine)

This will also help improve your sleep quality big time, so add this 30-60mins before bed and let me know if you could feel the difference 💤

Daily Challenge #20Protein ballsThese are super easy to make and require no cooking, literally put all the ingredients ...
25/04/2020

Daily Challenge #20

Protein balls

These are super easy to make and require no cooking, literally put all the ingredients together and roll into shape… or don’t and eat it is as one big slab!�
I’d go into why each of these ingredients are good for you, but I won’t. They’re delicious, but pretty calorie dense for those of you wondering, so eat sparingly… as hard as that is!

Peanut Butter Chocolate:

100g oats,
60g peanut butter
112g honey
45g chopped dark chocolate
2 tablespoon flaxseed
2 tablespoon chia seeds
1 tablespoon chocolate protein powder (Makes 10).

Combine the ingredients, form into balls, and optionally roll in shredded coconut. Refrigerate for 30 mins.

Great right? However, if you’ve got a ‘better’ recipe, I’d love to hear about it!

Daily Challenge #19What are you grateful for?��Let’s get some positivity flowing as we head into the weekend��Why do it...
24/04/2020

Daily Challenge #19

What are you grateful for?��Let’s get some positivity flowing as we head into the weekend��Why do it?

Positive psychology research has found again and again that practicing gratitude is consistently associated with happiness. So it’s especially important to cultivate gratitude during tough times.

I’d love to see what everyone has written down for these, so comment your 3 and share this post.

Daily Challenge #1860s of whatever… what can you get done!What can you do in 60 seconds…? Whatever it is, means that wa...
23/04/2020

Daily Challenge #18

60s of whatever… what can you get done!

What can you do in 60 seconds…? Whatever it is, means that way you have a simple benchmark to re-visit after a period of training.
-
The key to the test is making sure it’s quality reps and not just a glorified number.
-
So....what are you testing?

Daily Challenge #17So it seems alcohol is the go to solution during isolation, and that’s all good. Even I’m drinking!H...
22/04/2020

Daily Challenge #17

So it seems alcohol is the go to solution during isolation, and that’s all good. Even I’m drinking!

However, dehydration is leading to an increase in cortisol production and that’s making us stressed…

Solution 👉 Make your own electrolyte drink and call it a . 🍸The green tea and pomegranate juice help you double down on antioxidants. Honey adds natural sweetness, and salt helps you replace electrolytes and stay hydrated. Share a picture of your delicious beverage and tag me.
—
Recipe:
200ml green tea
100ml pomegranate juice
1 teaspoon honey
1/4 teaspoon sea salt (to replace electrolytes)

Daily Challenge #16Here’s a plank variation for those of you who want a step up from a regular plank.How to do it:- Str...
21/04/2020

Daily Challenge #16

Here’s a plank variation for those of you who want a step up from a regular plank.

How to do it:

- Straight arms, directly below shoulders, spread your fingers.
- Press into the ground, you should feel tension in your biceps and shoulders
- Feet flat against a wall, focus on pushing your weight through the heels

Note: Don’t drop from the wall, control your descent by bringing one knee onto the floor, and then the other. This will mitigate the risk of injury.

Daily Challenge #15Starting the week off right. Attempt 500 bodyweight squats over the day, break it up however you nee...
20/04/2020

Daily Challenge #15

Starting the week off right. Attempt 500 bodyweight squats over the day, break it up however you need. Share a picture or video and I’ll send you a week worth of bodyweight workouts completely FREE!

Try different squat styles to keep it interesting: narrow stance, wide stance, staggered stance, or with arms overhead.

Most of all, don’t forget good form. Movement 🔑s:

∙ Quality over quantity. Stop if your form gets sloppy, take a break, then continue.
∙ Keep even pressure in your feet. Imagine you want to leave your footprint in the ground.
∙ Maintain a comfortable and controlled speed.
∙ Only go as low as you can while maintaining a neutral spine.
∙ Reach your arms forward as a counterbalance.

Daily Challenge #14Ever tried a contrast shower? 🚿 Try it out for today's daily challenge. Research shows it's superior...
19/04/2020

Daily Challenge #14

Ever tried a contrast shower? 🚿 Try it out for today's daily challenge.

Research shows it's superior to passive rest after exercise to aid in muscle recovery and reduce soreness. Hot water initiates vasodilation and cold water cues vasoconstriction, dilating and narrowing blood vessels.

Let me know how you felt afterwards.

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