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:

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• 2005: Catalyst opens above Party Palace.
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• 2006–2007: Discovering CrossFit & first group classes.
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• 2008–2011: Industrial park move, expansion, Ignite program.
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• 2012–2014: Competitive success & CrossFit journalism.
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• 2017: Move to White Oak permanent home.
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• 2020: Navigating pandemic lockdowns.
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• 2022: New mission — change 7,000 lives in Sault Ste. Marie.
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• 2023: Semi-private training launch, best results ever.
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• 2025: Catalyst’s 20th anniversary & “Catalyst 2.0” on the horizon.
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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 + 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.

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 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 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 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.