The Catalyst

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’...

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...

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...

Title: FUNCTIONAL FITNESS FOR DAILY LIFE Want 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 transla...

Title: TRAINING IN THE HEAT Do 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 com...

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, scien...

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 misu...

Podcast Summary: Stop Wasting Your Workouts Title: Stop Wasting Your Workouts: How to Get Better Results in Less Time Episode 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 alon...

Dead Butt Syndrome: What It Is, Why It Happens, and How to Fix It Description: 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-...

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...

Muscle Is Your Metabolism: Why Building Muscle Is the Fat-Loss Cheat Code Summary: Want to burn more fat without spending more time on the treadmill? Build muscle. In this episode, I explain why lean muscle mass is the secret weapon for long-term fat loss and a faster metabolism. I cover how muscle burns calories 24/7, the benefits of strength training vs. cardio, and how lifting weights helps you...

Is Starvation Mode Real? What Really Happens When You Eat Less Summary: Ever heard someone say, “I’m eating hardly anything but still not losing weight—it must be starvation mode”? In this episode, I break down what’s really going on when fat loss stalls. We’ll look at what the myth of starvation mode gets wrong, what your metabolism actually does during a calorie deficit, and the real culprits—li...

he 3 Things You Absolutely Need to Change Your Body, Fitness, and Health Episode Description: Changing your body doesn’t require a 75-day challenge or a 1,200-calorie meal plan. If you want results that last , you need just three things —and most people are missing at least one. In this episode, I’ll break down the 3 critical elements of successful transformation : ✅ A clear, focused plan ✅ A co...

5 Ways to Use a Nutrition Tracking App to Actually Help You Episode Description: Tracking your food doesn’t have to be obsessive or overwhelming—and it definitely doesn’t have to be forever. But when used the right way, a nutrition tracking app like MyFitnessPal can be one of your most powerful tools for changing your body, health, and performance. In this episode, I share 5 real-world ways to use...

Metabolic Flexibility, Zone 2 Training, and How Fat Loss Really Works Episode Description: If you want to burn fat, boost endurance, and train smarter, the answer isn’t just more HIIT or cutting calories—it’s improving your metabolic flexibility . In this episode, I break down how to make your body a better fat-burning machine by combining smart training and smart fueling. We’ll cover: ✅ What met...

Weighted Vests: Should You Use One? Pros, Cons, and Best Uses Episode Description: You’ve seen people wearing weighted vests at the gym, on hikes, and even during everyday tasks—but are they actually worth it? In this episode, I break down the real pros and cons of weighted vests , who they’re great for, when to use them, and when they’re just unnecessary extra stress on your body. We’ll cover: ✅...

Why You’re Not “Too Old” to Start Strength Training Episode Description: Think you’re too old to start lifting weights? Think again. In this episode, I break down why strength training becomes more important—not less—as you age . Whether you’re in your 40s, 50s, 60s or beyond, building muscle can improve your energy, confidence, independence, and long-term health. We’ll cover: ✅ Why strength matt...

Why You’re Not Losing Fat (Even When You’re Doing Everything Right) Episode Description: You’re training hard. You’re eating clean. You’re putting in the work—but the fat isn’t coming off. Sound familiar? In this episode, I break down the real reasons fat loss stalls , even when you feel like you’re doing everything right. The truth? You might be closer than you think—you just need the right strat...

itness for Longevity vs. Aesthetics – Do You Have to Choose? Episode Description: Do you train to live longer—or to look better? What if the best training plan helped you do both? In this episode, I unpack the real science behind training for healthspan and aesthetics , and why you don’t have to choose one over the other. Whether your goal is to live a longer, more capable life—or just look great...

Can You Build Muscle and Lose Fat at the Same Time? (Body Recomp Explained) Episode Description: Can you build muscle and lose fat at the same time? The answer: yes—but only if you do it right. In this episode, I break down the science and strategy behind body recomposition , a goal that many people chase without fully understanding how it works. Whether you're a beginner, getting back into traini...

The Science of Fat Loss Supplements – Do They Work? Episode Title: Fat Burners, Green Tea, and CLA: Do Fat Loss Supplements Really Work? Episode Description: Fat loss supplements are everywhere—caffeine pills, metabolism boosters, CLA, L-carnitine, apple cider vinegar. But do any of them actually work , or are you just wasting money? In this episode, I break down the science behind popular fat los...

How Fast Do You Lose Strength, Muscle, and Endurance If You Stop Training? Episode Description: What happens if you miss a few weeks of training? Will you lose all your strength? Will your endurance disappear? Do you have to start over from scratch? In this episode, I break down: ✅ How fast you lose endurance, strength, and muscle mass ✅ Why short breaks won’t ruin your progress (if you return s...

The Best Workout Plan for Busy People: How to Train 2, 3, or 4 Days Per Week Episode Description: Not everyone has time to train five or six days a week. But the good news? You don’t need to. If you train 2, 3, or 4 days per week , you just need the right workout split to build muscle, burn fat, and make real progress. In this episode, I break down: ✅ Why body part splits don’t work for most peop...

Episode Title: The Smartest Way to Get Lean Before Summer Episode Description: It’s mid-March, and if you want to lose fat before summer , the time to start is now. But crash diets and endless cardio won’t get you there. In this episode, I break down the most effective fat loss strategy—one that actually works and is sustainable. We’ll cover: ✅ The best way to burn fat (Why Zone 2 training is key...