The Catalyst

Chris Cooper
  • 5.0 (1)
  • HEALTH & FITNESS

The Catalyst is your source for information about improving fitness and health. Once a week, host Chris Cooper of Catalyst Fitness bridges the gap between science and ground-level tactics in gyms and coaching practices. The Catalyst is perfect for coaches, trainers, nutritionists, athletes and general exercisers who want to learn more about training. Be sure to subscribe!

  1. 5D AGO

    Why You Should Lift Heavier (Yes, You): Busting the Toning Myth

    Strength training just became America's #1 fitness goal for 2026, overtaking weight loss for the first time. Even Jennifer Aniston, at 56, is lifting heavy dumbbells and saying it doesn't make you bulky—it gives results. In this episode of Catalyst Quickcast, Coach Chris Cooper busts the biggest myth in fitness: the idea that high reps with light weights will "tone you up." Here's the truth: toning isn't real. What people call toning is actually two things—reduced body fat and built muscle. High-rep work with light weights doesn't build muscle effectively. Heavy lifting does. At Catalyst Fitness, "heavy" means weights you can only lift 3-5 times with good form, sometimes testing one-rep max lifts. This approach won't make you bulky, but it will: Burn body fat efficientlyBuild lean muscleIncrease bone densityStrengthen connective tissue and prevent injuriesBuild confidence and mental clarity Coach Chris emphasizes the importance of free weights (barbells, dumbbells, kettlebells) and compound movements like squats, deadlifts, presses, and pull-ups. These exercises train multiple muscle groups, improve coordination, and build real-world functional strength. Whether your goal is physique, health, performance, or mental well-being, lifting heavy is the answer. And it works at any age—Catalyst has clients in their 60s and 70s getting stronger every week. Stop chasing "toning." Start lifting heavy. Your body will thank you. Listen now to learn why strength training should be the foundation of your fitness routine.

    6 min

  2. FEB 2

    How to Survive February in the Sault

    February in Northern Ontario is brutal. Short days. Bitter cold. Financial uncertainty. And if you're like most people, the weight of winter is starting to crush you. I used to struggle heavily through these months. Every morning felt like a battle just to get out of bed. But I don't anymore—and it's not because I moved somewhere sunny or found some magic pill. In this episode, I'm sharing the four evidence-based strategies that pulled me out of seasonal depression and continue to work year after year. No fluff. No gimmicks. Just practical, actionable steps you can start implementing today. We'll cover why vitamin D supplementation matters more than you think, and why most people are doing their winter workouts completely wrong. You'll learn about Zone 2 exercise—why it's the antidote to elevated cortisol levels during stressful seasons—and how to balance intensity with recovery when your body is already stressed. I'll also walk you through the daily wonder practice that changed how I experience winter, and why committing to a weekly social hobby creates the accountability and connection you need to get through the hardest months. This isn't about willpower or motivation. It's about building systems that work when you don't feel like showing up. Whether this is your first difficult February or you've struggled every winter for years, this episode gives you a roadmap to not just survive—but actually thrive—through the darkest months of the year. Ready to take control? Let's get to work.

    10 min

  3. JAN 24

    You Are The Average of The 5 People You Spend The Most Time With

    You are the average of the 5 people you spend the most time with. Look around. Your closest friends, family, coworkers. You probably have similar habits, similar health, similar weekend routines. That makes getting healthier HARD when you're surrounded by people who aren't moving the same direction. But here's the truth: you can't change the people around you by nagging, guilt-tripping, or leaving fitness magazines lying around. 🙄 You CAN change the people around you by inviting them into your world. BRING A FRIEND - FEB 6 & 7 This is our only "bring a friend" event of the spring. We're a coaching business, so we don't do drop-ins or free trials - but sometimes people need to SEE it to get it. Register your friend through the link in bio. We'll send them info to get ready, and we'll make sure they have a great experience. Plus: 4 strategies that ACTUALLY work for getting friends & family moving: 1️⃣ Start with walks, not workouts 2️⃣ Share your 'why,' not your 'what' 3️⃣ Make it social, not fitness-focused 4️⃣ Lead by example, don't lecture

    13 min

  4. JAN 19

    The 5 Daily Non-Negotiables

    5 Daily Non-Negotiables for Better Fitness Stop overcomplicating fitness. If you spend any time on social media, you've been bombarded with conflicting advice about what you need to do to get results. The truth? Most people are chasing complicated strategies while ignoring the fundamentals that actually work. In this episode, Chris breaks down five evidence-based daily non-negotiables that will improve your body composition, performance, mental health, and overall quality of life. These aren't trends or fads - they're backed by peer-reviewed research and designed for busy adults who want results without the BS. The 5 Daily Non-Negotiables: Movement - 10,000 steps or 30 minutes of intentional activityProtein - 0.7-1.0 grams per pound of body weightSleep - 7-9 hours of quality restStress Management - 10 minutes of intentional practiceNo Sugary Treats - Breaking the daily habit loop Chris explains the research behind each non-negotiable, why they deliver the biggest return on investment, and exactly how to implement them. Whether you track them mentally or use an app like Streaks, these five fundamentals cover everything you need to build a sustainable fitness foundation. Stop chasing every fitness influencer's latest hack. Master these basics for 30 days and see what happens when you focus on what actually moves the needle. Ready for structured programming and coaching? Learn about Catalyst Fitness's OnRamp program at catalystgym.com

    11 min

  5. JAN 12

    The First 30 Days: Your Beginner's Game Plan

    It's January, and gyms are packed with people who want to get started but have no idea where to begin. Maybe you haven't exercised in months—or years. Maybe you're scrolling through social media seeing complicated programs and influencers doing things you can't even pronounce. Here's what usually happens: you either jump into something way too intense and burn out in two weeks, or you get paralyzed by conflicting advice and never start at all. In this episode, we break down the five foundational principles that actually matter in your first 30 days. Show up consistently—frequency matters more than perfection. Learn basic movement patterns before adding weight. Start lighter than you think you should. Track something simple. And expect discomfort, not pain. We talk about why most fitness programs fail beginners—they're built for people who already know what they're doing, they're not individualized, and they assume you can keep up with everyone else in the room. Then we walk through what a smart onboarding program should look like: teaching foundational movements first, individualizing to your current ability, scaling appropriately, and giving you a foundation you can use anywhere—whether you stay at that gym or not. Finally, we introduce the Catalyst OnRamp program, designed specifically for complete beginners and people ramping back up after time away. Done one-on-one by appointment, OnRamp teaches you how to move safely and effectively before throwing you into group classes. If you're trying to figure out where to start, this episode gives you the roadmap.

    17 min

  6. JAN 5

    Start With a Coach

    Starting Your Fitness Journey with a Coach You've seen the viral videos: people walking into gyms and immediately walking right back out. "Too busy." "Not for me." Just... "Nope." The real barrier to fitness isn't the workout—it's fear. Fear of looking stupid, fear of judgment, and now, fear of ending up in someone's "gym fail" video. These concerns are keeping more people out of gyms than any other factor. In this episode, we break down why starting your fitness journey with a coach might be the smartest investment you'll make: Privacy while you learn – No audience, no cameras, no judgment while you're taking those first tentative steps. Investment vs. expense – 70% of budget gym members pay for nothing. Would you rather waste $19/month or invest in actual results? Doing things right from day one – Skip months of random workouts, bad advice from well-meaning friends, and supplements that don't address the real problem. Real accountability – Someone who actually notices when you're not there and cares about your progress. True personalization – Programming designed for YOUR body, YOUR schedule, YOUR goals—not a cookie-cutter Instagram template. Building real confidence – Confidence comes from competence, not positive affirmations. You don't need coaching forever, but starting there eliminates the barriers that make most people quit. Stop procrastinating and get started the right way. Ready to skip the false starts? Visit www.catalystgym.com to book your free consultation.

    15 min

  7. 12/28/2025

    All or Nothing: Why Perfectionism Kills Progress

    It's January 1st. You've got new workout clothes, a gym membership, and your plan is perfect. Shoes laid out, lunch packed, ready to go. Day 1? You crush it. But what happens on day 5? What about when the kids go back to school, you catch a cold, or work explodes? For most people, the answer is: "I already missed today, so I'll start fresh Monday." And Monday becomes next month. Next month becomes next year. This is the all-or-nothing trap, and it's everywhere in January. Fitness culture is screaming at you to go from zero to six days a week, eat perfectly, and transform your entire life by February. But here's what research actually shows: perfectionism doesn't get you results—it gets you stuck in a cycle of starting and stopping. In this episode, we break down why all-or-nothing thinking is probably your biggest barrier to progress. We explore studies on exercise adherence showing that rigid approaches predict dropout while flexibility predicts long-term success. We talk about why January makes this worse, how your brain tricks you with dichotomous thinking, and why "perfect" is actually self-sabotage. Then we get practical: how to build consistency over intensity, what "minimum viable progress" looks like, and why planning for imperfection is the key to sustainable change. You're not trying to survive a 30-day challenge—you're building something that works for 30 years. If you're tired of the all-or-nothing cycle and ready for an approach that actually lasts, this episode is for you.

    14 min

  8. 12/22/2025

    Real Goal-Setting (Not Resolutions)

    Yesterday was the Winter Solstice—the shortest day of the year here in Sault Ste. Marie. For many, it marks a natural time for reflection as we move toward a new year. But here's something you should know: 80% of New Year's resolutions are abandoned by February. That's not because people lack discipline or willpower. It's because resolutions are built on the wrong foundation. In this episode of Catalyst Fitness Quickcast, I'm going to walk you through a process that actually creates lasting change. Not temporary motivation—real, meaningful improvement in your life. What You'll Learn: How to reflect on your year without judgment or creating a scorecardThe power of picking ONE focus area (and why trying to change everything fails)How to create a clear, detailed vision of what improvement actually looks likeThe process of mapping your path backward from vision to current realityWhy sharing your commitment with one trusted person mattersThree practical strategies that make change easier (including why subtraction beats addition)The critical role of coaching in creating sustainable change The Framework: This episode is built around the Japanese philosophy of Ikigai—the idea that happiness comes from having "something to do, something to love, and something to hope for." By the end of this episode, you'll have a clear process for identifying what you want to work on in 2026 and how to actually make it happen. Who This Episode Is For: Whether you're focused on fitness, improving relationships, mental health, career development, or personal growth, this framework applies. It's especially valuable if you've tried and abandoned resolutions before, or if you're tired of the cycle of motivation followed by burnout. The Sault Ste. Marie Connection: As always, I bring a local perspective to this content. I reference local resources like Bonnie Skinner Psychotherapy for those working on mental health goals, and I speak directly to the realities of making change in our Northern Ontario community. Why This Matters Now: We're living in a time when social media bombards us with transformation stories and quick fixes. But real change doesn't happen in 30 days or from a viral trend. It happens through consistent, intentional action guided by a clear process. This episode gives you that process. Whether you work with us at Catalyst Fitness or apply these principles to any other area of your life, this framework will help you move from intention to implementation—and from implementation to lasting results.

    13 min
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About

The Catalyst is your source for information about improving fitness and health. Once a week, host Chris Cooper of Catalyst Fitness bridges the gap between science and ground-level tactics in gyms and coaching practices. The Catalyst is perfect for coaches, trainers, nutritionists, athletes and general exercisers who want to learn more about training. Be sure to subscribe!

Information

  • Creator
    Chris Cooper
  • Years Active
    2022 - 2026
  • Episodes
    102
  • Rating
    Clean
  • Copyright
    © 2024 The Catalyst
  • Show Website
    The Catalyst