Episodios

  • Building Endurance In the Off-Season
    Sep 28 2025

    Long winters don’t stall endurance—they build it. In this 10‑minute quickcast, Chris lays out a simple offseason plan: stack Zone 2 anywhere (bike/row/SkiErg) to grow your aerobic base; use Zone 3 outdoors for steady pace even in layers; then raise the ceiling with Zone 4–5 intervals and CF‑style mixed sessions that keep you pushing without pounding one joint pattern. Add strength (squats, hinges, presses, pulls) to fix joint‑dominance and prevent overuse, and add power (jumps, throws, cleans) to make every stride or pedal stroke stronger. Cyclists: smart trainers are great for tempo/threshold, but the real offseason edge comes from the gym.

    CTA: Book a No‑Sweat Intro at Catalyst and get your winter plan dialed.

    Más Menos
    16 m
  • The Weekly Catalyst: September 21, 2025
    Sep 21 2025

    Protein Quality: Real vs. Label Claims

    Protein is suddenly in everything—coffee, candy, cereal—but do those “15g protein” labels actually help you build or keep muscle? In this 10-minute quickcast, Chris explains bioavailability (usable protein), how processing can damage amino acids, and why grams on a label ≠ quality. You’ll learn which foods give you the most useful protein, how “protein-washed” snacks sneak in sugar, and simple real-food options for breakfast, lunch, dinner, and snacks. If you’re “hitting your protein” but not seeing results, this episode shows what to change.

    Más Menos
    13 m
  • The Weekly Catalyst: September 15, 2025
    Sep 14 2025

    45-7-6 StairMaster: Smart or Silly?

    The “45-7-6” trend—45 minutes on the StairMaster at level 7, six days a week—is everywhere. In this quickcast, Chris explains what it is, why it’s viral, and how to test it once or twice without wrecking your joints or stalling your strength gains. You’ll learn simple cues to actually hit your glutes (not just quads), why going hands-free matters, and how to use the talk test to keep it aerobic. We also cover why number-based cardio formulas keep cycling through social feeds (novelty sells!) and finish with the Catalyst plan that always works: consistently varied strength + metabolic training you can sustain for years—think full-body lifts 2–3x/week plus a rotation of Zone 2 and short interval work. Trends are fun; results come from posture, programming, and patience.


    CTA: Book a No-Sweat Intro at Catalyst—link in the show notes.

    Más Menos
    15 m
  • The Weekly Catalyst: September 5, 2025
    Sep 5 2025

    Fast weight loss makes great TV—and terrible biology. In this episode, Chris breaks down why The Biggest Loser worked for ratings but failed most people long‑term: extreme cardio stacked on crash dieting, no time to build habits or maintain, and a setup that burns muscle—the very tissue that keeps your metabolism humming. We also cover what the show actually got right (coaching, community, motivation) and how to apply those pieces without the rebound. Finally, a quick primer on Ozempic/Wegovy: how GLP‑1s work, why weight often returns when you stop, and how to use any tool alongside the fundamentals—protein, strength training, and patient habit change. If you want results that last, slow really is smooth—and smooth is fast.

    Más Menos
    20 m
  • Introducing Ryan Mitchell
    Sep 3 2025

    Over the past 20 years, Catalyst has grown from a small dream into a community that has supported not only thousands of clients, but also my own family. I’m deeply grateful for every one of you who has been part of this journey.

    To ensure Catalyst continues to thrive for decades to come, we are merging with Ryan Mitchell of RAM Fitness. Many of you have already met Ryan and some of his team over the past few weeks, and I know you’ll see the passion and care he brings. Jessica and Carrianne will continue to be part of the coaching team for the long haul, providing the consistency and support you’ve come to count on.

    Going forward, Ryan will lead day-to-day operations while I move into an advisory role. I’ll also remain right here as a Catalyst client — because I love the community, the workouts, and this gym too much to step away.

    Más Menos
    23 m
  • Catalyst: The First 20 Years
    Aug 25 2025

    Summary:

    Chris Cooper takes listeners through the 20-year history of Catalyst — from a tiny 400 sq ft studio above a card shop in 2005 to a thriving community hub preparing for its next evolution in 2025. Hear the highs and lows: discovering CrossFit, near bankruptcy, mentorship, building Ignite, competing at the Games, moving into a permanent home, surviving the pandemic, and evolving into today’s semi-private training model. Along the way, Chris reflects on the people, memories, and lessons that shaped Catalyst into what it is today.

    Bullet Highlights:




    • 2005: Catalyst opens above Party Palace.



    • 2006–2007: Discovering CrossFit & first group classes.



    • 2008–2011: Industrial park move, expansion, Ignite program.



    • 2012–2014: Competitive success & CrossFit journalism.



    • 2017: Move to White Oak permanent home.



    • 2020: Navigating pandemic lockdowns.



    • 2022: New mission — change 7,000 lives in Sault Ste. Marie.



    • 2023: Semi-private training launch, best results ever.



    • 2025: Catalyst’s 20th anniversary & “Catalyst 2.0” on the horizon.




    Más Menos
    34 m
  • The Weekly Catalyst: August 17, 2025
    Aug 17 2025

    Summary:

    In this episode, we explore the “snowball effect” of fat gain — how small changes in our lifestyle and metabolism can accelerate weight gain over time, and why it’s harder to reverse as we age. From declining metabolic flexibility and muscle loss to the carb rollercoaster, we break down why obesity is far more common today than in past generations.

    Then we flip the script with the reverse snowball effect — building lean muscle, boosting mitochondria with zone 2 training, and burning through glycogen with zone 3 workouts. These habits compound over time to help you burn fat even while you sleep.


    Finally, we take the conversation to the societal level: why obesity is rising in children and adults alike, and why coaching — not just doctors or dietitians — is the key to lasting change. Learn how to set the right snowball in motion for yourself and your community.

    Más Menos
    16 m
  • The Weekly Catalyst: August 9, 2025
    Aug 11 2025

    Title: BEYOND THE BODY: MENTAL HEALTH + MOVEMENT

    Fitness in 2025 isn’t just about how you look—it’s about how you feel. In this Catalyst Fitness Quickcast, Chris explores the new wave of holistic wellness that blends physical training with mental health. Learn why your workouts should work for your mind as much as your muscles, how to integrate mindfulness into your training, and the simple tools that help you recover better, reduce stress, and perform at your best—inside and outside the gym.

    Más Menos
    18 m