The Catalyst

How can you calculate your max heart rate or your heart-rate zones and use them to optimize your training? In today's episode of The Catalyst, Mike Watson takes you through three different ways to find your maximum heart rate. The methods range from "no expensive equipment required" all the way to metabolic testing in your local gym or fitness facility. For more information visit https://catalystgym.com/1:26 - The "Good": Formulas for max HR or wearables3:43 - The "Better": Ramp testing4:47 - The "Best": PNOĒ or metabolic testing

The Glycemic Index (GI) gets shared like a rulebook—but your body eats meals, not single foods in a lab. In this quickcast, Chris explains GI (how quickly a food’s carbs raise blood sugar) and Glycemic Load (GL), which adjusts GI for the amount of carbs you actually eat. You’ll learn why GI alone can mislead—protein, fat, fiber, ripeness, grind size, cooking method, and even cooling/reheating can change your response—and when the GI/GL concept is genuinely useful (steady energy, appetite control, and training nutrition). Then we give you a practical plate framework: anchor with protein, add fiber/produce, and choose carbs to the job—lower‑GL most of the time for steady days, moderate‑to‑higher GI around training when fast fuel helps. We finish with quick, real‑food swaps for breakfast, lunch, dinner, and snacks that keep energy flatter without cutting carbs entirely.

Creatine gets hyped and then questioned every few years. In this 10‑minute quickcast, Chris explains what it really is—a compound that fuels short, hard efforts by recycling ATP—plus what it reliably improves: strength, power, training volume, and those late‑race surges. We’ll touch on promising brain research (small benefits under stress) and separate myths from facts: no evidence of kidney harm in healthy people at standard doses; cramping isn’t increased; GI issues usually come from big boluses or gritty mixes. Then Chris gives you a precise plan: choose plain creatine monohydrate, take 3–5 g/day (load if you want faster saturation), mix and drink soon—ideally with carbs or a carb+protein meal—and run it for 3 weeks before you judge. Skip overpriced blends and complicated “buffers.” If you train, eat, and sleep well, creatine is a simple lever with outsized returns.

If you’re ready to finally change your body, this episode gives you a clear, prescriptive plan—no jargon, no fluff. Chris walks you through five simple “recipes” and asks you to choose one primary goal for the next 8–12 weeks. Then just follow the steps.Lose fat: Hit 0.7–1.0 g protein per lb goal bodyweight, walk 8–12k steps/day, lift full-body 3×/week (moderate reps), and add 2 Zone-2 cardio sessions. Build each meal around lean protein and produce; keep alcohol low and enjoy one planned indulgence.Build muscle: Eat a small calorie surplus (≈200–300 kcal/day), 0.8–1.0 g/lb protein, and lift 4 days/week with progressive overload (add reps or weight weekly). Keep 1–2 easy Zone-2 sessions for recovery.Get stronger: Train the big lifts (squat, press/pull, deadlift/hinge) 3×/week for 3–5 reps per set, leaving 1 rep in the tank. Add 2 short Zone-2 sessions to support work capacity.Boost endurance: Run or ride a weekly mix of two Zone-2 base sessions, one tempo/Zone-3 effort, and one interval session (LT/VO₂). Keep strength 2×/week to stay durable.Be happier/less stressed: Get morning light and a 20–30 min walk daily, write 3 lines of gratitude, set a phone curfew an hour before bed, aim for 8 hours in bed, plan two social check-ins weekly, and lift 2×/week for mood.Universal rules: Always prioritize protein and sleep. Track three things weekly: your compliance %, one objective metric (scale/waist/strength/pace), and a Bright Spot victory.Pick one recipe, print it, and run it for 8–12 weeks.

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.

Protein Quality: Real vs. Label ClaimsProtein 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.

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.

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.

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.

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.

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.

Title: BEYOND THE BODY: MENTAL HEALTH + MOVEMENTFitness 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.

Title: FUNCTIONAL FITNESS FOR DAILY LIFEWant to move better, feel stronger, and avoid injury—without spending hours in the gym? In this Catalyst Fitness Quickcast, Chris breaks down what “functional fitness” really means and why it’s critical for everyday movement. From carrying groceries to getting off the floor, training movement patterns (not just muscles) builds strength that actually translates to life. Learn the key moves to focus on, how to work mobility into your routine, and why functional fitness might just be the secret to aging like an athlete.

Title: TRAINING IN THE HEATDo you really burn more fat when you train in the heat—or are you just draining your body without results? In this Catalyst Fitness Quickcast, Chris dives into the sweaty myths of sauna suits, client stories, and the truth about training in high temperatures. You’ll learn what heat actually does to performance, why hydration is more than just drinking water, and how companies like Gatorade sold the world on sugar through brilliant storytelling. Plus: tips for training smart in the summer heat so you stay safe, fueled, and effective.

Does eating carbs at night really make you fat? In this Catalyst Fitness Quickcast, Chris destroys the myths around evening carbs and explains why the clock doesn’t decide your fat loss. Learn how carbs at dinner might even help you sleep better and recover faster. Practical advice for busy adults who want results without food fear.

Think you’ll lose all your gains if you don’t slam a protein shake the second your workout ends? Not so fast. In this Quickcast, Chris from Catalyst Fitness cuts through the noise about the “anabolic window” and explains why total daily protein matters more than timing for busy adults. Learn how much protein you actually need, when to eat it, and how to stop stressing over the clock. Simple, science-backed advice to help you build muscle and stay lean—without obsessing over your watch.

Should Kids Lift Weights? (And 5 Things Young Hockey Players Should Avoid)Summary:Is it safe for kids to lift weights? Yes—and we’ll explain why, backed by science and expert position papers. In this episode, I break down the myths around youth training, especially for young hockey players, and highlight five common mistakes that could actually hurt your child’s development. From supplement misuse to overtraining and burnout, I’ll share what works (and what doesn’t) when it comes to summer training for kids. This is a must-listen for parents who want to give their kids every chance to succeed—without sacrificing their future health or love of the game.

Podcast Summary: Stop Wasting Your WorkoutsTitle: Stop Wasting Your Workouts: How to Get Better Results in Less TimeEpisode Description:You’re going to the gym, but you’re not seeing progress. You’re spending time, maybe even money—but your body isn’t changing. So what’s going wrong?In this episode, I explain why most people waste their workouts—and how to fix it. Whether you’re training alone, jumping from routine to routine, or stuck in a “chest day” cycle, there’s a reason you’re not getting results.We’ll cover:✅ 3 tests to know if your gym time is actually productive✅ Why lack of structure leads to burnout and quitting✅ How to turn every hour into progress with a goal, a plan, and coaching✅ Why random workouts feel like a dead-end job—and how to escape the loop💥 Want to stop wasting time and start seeing real results? Book your free No-Sweat Intro at catalystgym.com and let’s build your plan together.🎧 Listen now and make your next workout count.

Dead Butt Syndrome: What It Is, Why It Happens, and How to Fix ItDescription:Dead Butt Syndrome might sound like a joke—but it’s not. Also known as gluteal amnesia, it’s what happens when your glute muscles stop firing properly due to too much sitting and not enough intentional movement.In this episode, I’ll explain:✅ What Dead Butt Syndrome actually is✅ Why it’s so common in today’s desk-bound culture✅ Three practical strategies to wake up your glutes and prevent painYou’ll also hear one of my favorite quotes from Greg Glassman: “If I can reverse it, then I can prevent it.” That’s exactly what this episode will help you do.💥 Want to fix your movement patterns and strengthen your glutes the right way? Book a No-Sweat Intro at catalystgym.com and we’ll build your plan.🎧 Listen now and bring your glutes back to life—one rep at a time.

Biohacking and Metabolic Health: What Actually Works?Episode Description:Cold plunges. Red light therapy. Intermittent fasting. Biohacking is everywhere—but how much of it actually improves your metabolism?In this episode, I break down what biohacking really is, how it ties into metabolic health, and which trends are worth your time (and which aren’t).We cover:✅ What metabolic health really means✅ The difference between real science and hype✅ Which hacks work: fasting, walking, Zone 2, sleep⚠️ Which are context-specific: cold exposure, wearables, sauna❌ And which are mostly a waste: fat-loss lasers, detoxes, nootropicsWhether you’re curious about upgrading your energy, burning more fat, or just staying sharp—you’ll learn how to cut through the noise and build a body that works better.💥 Want a personalized plan to improve your metabolism? Book a No-Sweat Intro at catalystgym.com🎧 Listen now to learn what works—and what’s just expensive hype.