The Economics of Flex Dieting
My readings this week brought me across this article from the New York Times. The article describes a study done by Yale researchers on whether or not monkeys could be taught how to use money. They gave each monkey a set number of tokens they could use to exchange for food and then watched what the monkeys did. […]
7 Dieting Myths
Everyone’s biggest gripe with the fitness industry is the sheer amount of (mis)information out there. It’s impossible to find what you’re looking for, especially when you don’t know if what you’re reading is actually true. I’ve got seven myths here that have been circulated for long enough. It’s time to change that. This list came […]
Diets 101: Veganism
Fish Are Friends, Not Food The premise behind a vegan diet is a simple one, no animal products at all. One step past vegetarianism, vegans avoid animal derived foods such as eggs and milk in addition to meats. The vegan movement started in the mid 1940’s but began to explode in popularity in recent years […]
Diets 101: Weight Watchers
When it comes to commercial diet plans, Weight Watchers is one of the most well known names in the field. The Weight Watchers method can be loosely described as reducing calories, increasing exercise, and reaching out for social support. These concepts are taught in a way that encourages long term habit building. Weight Watchers us […]
Science Summary: Squats and Leg Training
Squats are seen as the granddaddy of all exercises. You’ve seen the memes by now. If that was all you had to go off you’d probably be under the impression that squats are the only leg exercise you need to be doing. It’s worth exploring the hype though, what exactly do squats do for your […]
Diets 101: Keto Diet
Going into the start of the new year, I’m doing a series on the different popular diets out there right now. My in house recommendation is and always will be Flex Dieting, but that doesn’t mean I’m opposed to some of the other options out there. Throughout this series I’ll be referencing research hoping to provide […]
Diets 101: Paleo Diet
Going into the start of the new year, I’m doing a series on the different popular diets out there right now. My in house recommendation is and always will be Flex Dieting, but that doesn’t mean I’m opposed to some of the other options out there. Throughout this series I’ll be referencing research hoping to provide […]
Science Summary: The Competitive Edge (Cardio or Weights Part 13)
This post is a continuation (and the culmination) on my series through Alex Hutchinson’s Which Comes First, Cardio or Weights? All of the following questions are taken from this book and the answers are paraphrased from the authors words with my interpretations and thoughts added in. — Scott (Personal trainer) How should I adjust my training in the […]
Flex Dieting 101
Back to the Basics A major part of my job as a personal trainer is making sure my clients are educated on what they need to do inside and outside the gym to improve their health. A rule of thumb I use when talking about body composition is that 80% of the changes happen in […]
Injuries and How to Prevent Them
—Scott Southworth I should lead with a disclaimer: I am not a doctor or physical therapist. I don’t have a degree or formal education on this topic. I have years of personal training experience but that doesn’t mean I have all the answers. I do my best to base my advice in proven research, but […]
Science Summary: Running and Your Heart
Long Distance Running and Heart Problems by Jonathan Towne Whether you are an avid athlete, occasional mover, or fitness fantasizer, the thought has probably crossed your mind, “should I sign up for that charity 5k?” Regardless of your current physical condition, it’s crucial to make sure you are training well for running any distance. There are […]
Science Summary: Weight Loss and Strength Training
The Best Weight Loss Plan A quick Google search for “best weight loss plan” will give you approximately 7 trillion results written by everyone who has ever set foot inside a gym (just a ballpark here). Not to discredit these people, whatever they did worked for them. That doesn’t mean it will work for you […]
The State of The Studio: A 5 Year Update
It’s been another awesome year for us at Catalyst. It’s been rewarding to see you guys hit goals that wouldn’t have been a dream a year ago and take on an active role in your well being. It’s all about being there to help you become the person you dream of being. It’s been a […]
6 Fat Loss Rules You Might Have Wrong
When it comes to weight loss, it seems that everyone out there has a different idea about how to do it best and everyone has an army of researchers proving them right. This has created a fitness wold full of half truths and good intentions. It’s time we cleared up some of these. Here are […]
Science Summary: High Intensity Interval Training
Interval training is a personal favorite of mine so I’m excited to finally get around to writing a post on the science of it. I’ll be giving a summary of this article published in the Exercise Sport Science Review (2008). In this piece, researchers put participants on a two week High Intensity Interval Training (HIIT) regiment in which they would […]
What Lifting Heavy Really Does To Your Body
Everyone has the preconceived notion that if you lift heavy, you will turn into a bodybuilder. What I wouldn’t give for that to be true! Lifting will turn you into a bodybuilder like running will turn you into an Olympic athlete. What people fail to realize is how much actually goes into attaining that BIG bodybuilder look! Fear of […]
Online Personal Training
Getting Fit The fitness industry is one of the fastest growing industries in America. As many people are beginning to understand how much exercise impacts quality of life, fitness professionals are looking for new ways to innovate and expand the services they are able to offer. Over the past decade we’ve seen explosions in the popularity […]
Science Summary: Nutrition and Hydration (Cardio or Weights Part 11)
This post is a continuation on my series through Alex Hutchinson’s Which Comes First, Cardio or Weights? All of the following questions are taken from this book and the answers are paraphrased from the authors words with my interpretations and thoughts added in. — Scott Should I carbo-load by eating pasta the night before a competition? Short Answer: […]
Science Summary: Benefits of a Personal Trainer Supervising Your Workout
Science Summary: Benefits of a Personal Trainer Supervising Your Workout I read this article around my second year as a personal trainer and it validated my career for me. The TL;DR here is that direct supervision by a fitness professional dramatically improves the return on investment from exercise. For my personal trainer friends, this is […]
Mind and Body (Cardio or Weights Part 12)
This post is a continuation on my series through Alex Hutchinson’s Which Comes First, Cardio or Weights? All of the following questions are taken from this book and the answers are paraphrased from the authors words with my interpretations and thoughts added in. — Scott If my brain is tired, will my body’s performance suffer? Short Answer: Yes […]
Science Summary: Weight Management (Cardio or Weights Part 10)
Before you read, take a look at my post on dieting! I cover a lot of the practical things there and a lot of the science things here. This post is a continuation on my series through Alex Hutchinson’s Which Comes First, Cardio or Weights? All of the following questions are taken from this book and the answers are […]
Adventure, Challenge, Victory and Growth (Part 2)
This past weekend, my roommate and I made the three hour drive up to Austin for GORUCK’s Kill that 5K. It was his first experience with anything GORUCK related and it was enlightening for me to see how he approached it. For me, the 5K was a fun run. I went to see friends I […]
Adventure, Challenge, Victory and Growth
This past weekend, my roommate and I made the three hour drive up to Austin for GORUCK’s Kill that 5K. It was his first experience with anything GORUCK related and it was enlightening for me to see how he approached it. For me, the 5K was a fun run. I went to see friends I […]
Science Summary: Exercise and Aging (Cardio or Weights Part 9)
This post is a continuation on my series through Alex Hutchinson’s Which Comes First, Cardio or Weights? All of the following questions are taken from this book and the answers are paraphrased from the authors words with my interpretations and thoughts added in. Will stretching help me avoid injuries? Short Answer: Stretching has not been proven to reduce […]
The Ins and Outs of Dieting: My Personal Experience
My clients are well aware that I’ve been cutting (fitness jargon for restricting calories or dieting) for a month now. I’ll let you ask them how grumpy I’ve been, but I think it’s gone pretty well. So without further ado, here are my thoughts on the road so far. Why I Decided to Diet The reason […]
Science Summary: Injuries and Recovery (Cardio or Weights Part 8)
This post is a continuation on my series through Alex Hutchinson’s Which Comes First, Cardio or Weights? All of the following questions are taken from this book and the answers are paraphrased from the authors words with my interpretations and thoughts added in. Will stretching help me avoid injuries? Short Answer: Stretching has not been proven to reduce […]
Science Summary: Flexibility and Core Strength (Cardio or Weights Part 7)
This post is a continuation on my series through Alex Hutchinson’s Which Comes First, Cardio or Weights? All of the following questions are taken from this book and the answers are paraphrased from the authors words with my interpretations and thoughts added in. Will stretching help me avoid injuries? Short Answer: Stretching has not been proven to reduce […]
Science Summary: Strength and Power (Cardio or Weights Part 6)
This post is a continuation on my series through Alex Hutchinson’s Which Comes First, Cardio or Weights? All of the following questions are taken from this book and the answers are paraphrased from the authors words with my interpretations and thoughts added in. —Scott Do I need strength training if I just want to be lean and fit? […]
Science Summary: Aerobic Exercise (Cardio or Weights Part 5)
This post is a continuation on my series through Alex Hutchinson’s Which Comes First, Cardio or Weights? All of the following questions are taken from this book and the answers are paraphrased from the authors words with my interpretations and thoughts added in. — Scott Why should I do cardio if I just want to build my muscles? […]
Science Summary: Physiology ( Cardio or Weights Part 4)
This post is a continuation on my series through Alex Hutchinson’s Which Comes First, Cardio or Weights? All of the following questions are taken from this book and the answers are paraphrased from the authors words with my interpretations and thoughts added in. — Scott What role does my brain play in fatigue? Short Answer: The central fatigue […]
Science Summary: Getting Started ( Cardio or Weights Part 2)
This post is a continuation on my series through Alex Hutchinson’s Which Comes First, Cardio or Weights? All of the following questions are taken from this book and the answers are paraphrased from the authors words with my interpretations and thoughts added in. — Scott Will exercising in cold air freeze my lungs? Short Answer: No Longer Answer: […]
Science Summary: Fitness Gear ( Cardio or Weights Part 3)
This post is a continuation on my series through Alex Hutchinson’s Which Comes First, Cardio or Weights? All of the following questions are taken from this book and the answers are paraphrased from the authors words with my interpretations and thoughts added in. — Scott Is running on a treadmill better or worse than running outside? Short Answer: […]
Science Summary: Getting There (Cardio or Weights Part 1)
In the next few summary posts, I’ll be giving the takeaway points from Alex Hutchinson’s Which Comes First, Cardio or Weights. This book takes a look at many common questions asked in the fitness industry and pairs them with an answer backed by a published scientific study. Overall, I’ve been very impressed with the scope of […]
Science Summary: Foam Rolling and Range of Motion
In the industry, we personal trainers often refer to ourselves as “fitness professionals.” It’s a good description for most of the work we do, helping and advising our clientele on how to be more “fit,” but I feel like it fails to encompass the entirety our work. It doesn’t begin to touch on how the […]
More than just fitness
In the industry, we personal trainers often refer to ourselves as “fitness professionals.” It’s a good description for most of the work we do, helping and advising our clientele on how to be more “fit,” but I feel like it fails to encompass the entirety our work. It doesn’t begin to touch on how the […]
Science Summary: Full Body vs Split Routines
In the body building world, split routines have become to go to for maximizing the amount of training allowed in a week. A split routine consists of targeting specific muscle groups every day rather than working all major lifts at one time. A common example is Day 1 – Legs, Day 2 – Chest + […]