The Catalyst

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 smartly)

✅ How to maintain fitness even when you can’t train

✅ The best way to ease back into workouts after time off

If you’ve been off the wagon and need a structured plan to get back on track, our group training at Catalyst will cover everything. But if you want a personalized comeback plan, our semi-private training will help you regain strength and fitness faster.

💥 Want a strategy to bounce back quickly? Book a No-Sweat Intro at catalystgym.com and let’s rebuild your progress together!

🎧 Listen now and learn how to restart training the right way!

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 people

✅ The best workout plan for your schedule (2, 3, or 4 days/week)

✅ How to balance strength, cardio, and recovery without burnout

✅ The fastest way to get results with personalized coaching

If you want a structured approach to fitness, our group training at Catalyst covers all the bases. But if you’re looking for a customized program and 1-on-1 coaching, our semi-private training will get you faster results.

💥 Want a personalized training plan? Book a No-Sweat Intro at catalystgym.com and let’s build your perfect workout split!

🎧 Listen now and start training smarter, not harder!

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)

✅ How HIIT fits in (and why you don’t need much of it)

✅ Building muscle for long-term fat loss

✅ Why cutting sugar makes all the difference

✅ The overlooked factor: sleep & recovery

If you train smart, eat strategically, and recover properly, you’ll see real results by the time summer rolls around. Our group training program at Catalyst gives you everything you need, but if you want the fastest results possible, our semi-private coaching gives you a personalized plan and a coach to guide you every step of the way.

💥 Want a personalized fat loss plan? Book a No-Sweat Intro at catalystgym.com to get started!

(5-10 Minute QuickCast)

• Quick welcome and episode topic: “Today, we’re talking about Ozempic and other GLP-1 drugs—what they are, how they work, and whether you should consider them for weight loss.”
• Brief mention of how Ozempic has exploded in popularity, with everyone from celebrities to everyday gym-goers asking about it.
• Set the stage: "This isn’t medical advice, but if you’re wondering whether these drugs are right for you, this episode will give you the facts and a framework for making an informed decision.”

• Ozempic is a GLP-1 agonist. What does that mean?
• GLP-1 (Glucagon-Like Peptide-1) is a hormone that helps regulate blood sugar and appetite.
• These drugs mimic that hormone, increasing insulin secretion, slowing digestion, and reducing hunger signals.
• How does it create weight loss?
• Slows gastric emptying, making you feel fuller longer.
• Reduces cravings and overall appetite.
• Helps regulate blood sugar, reducing spikes and crashes that can lead to overeating.
• Originally developed for Type 2 diabetes but now widely used for weight loss.

• Effective for weight loss – Many people lose significant weight, especially when combined with lifestyle changes.
• Helps regulate blood sugar – Can prevent diabetes progression in at-risk individuals.
• Reduces cravings & overeating – Makes sticking to a calorie deficit easier.
• May have other health benefits – Early research suggests it might improve cardiovascular health.

(Insert personal story or anecdote here about weight loss drugs or weight loss surgery—how do these compare? What lessons should we learn from past trends?)

• Side effects – Nausea, vomiting, constipation, diarrhea, and in some cases, more serious GI issues.
• Loss of lean muscle mass – Rapid weight loss can lead to muscle loss if not managed properly.
• "Ozempic Face" & other aesthetic effects – Some users experience sagging skin from rapid fat loss.
• Cost & accessibility – Expensive and not always covered by insurance.
• Not a long-term solution for everyone – If habits don’t change, weight regain is possible after stopping.

• Prioritize strength training – Since muscle loss is a risk, resistance training is non-negotiable.
• Don’t rely on cardio for weight loss – With appetite suppression, it’s better to focus on preserving muscle than burning extra calories.
• Protein intake is crucial – When you’re eating less, you need to maximize protein to retain muscle.
• Listen to your body – Some users experience fatigue or dizziness, especially early on. Adjust intensity as needed.
• Progressive overload still applies – Even if you're losing weight, you should aim to get stronger over time.

• No magic pill—this is a tool, not a solution.
• Who might benefit?
• If you're clinically overweight/obese and struggling with appetite control.
• If you have metabolic health concerns (pre-diabetes, insulin resistance).
• Who should be cautious?
• If you already have a healthy body composition but want to lose "vanity weight."
• If you're unwilling to commit to training and nutrition adjustments to protect muscle mass.
• “The key takeaway? The best weight loss plan is the one that’s sustainable for you. Ozempic can help, but only if it’s part of a bigger strategy.”

You work out, you eat right, you take your multivitamin. You wash your hands—maybe you even wear a mask in the drugstore.

And then your kid gives you a high-five after school, and your life shuts down for five days.

While we can minimize our chances of getting sick, we can’t eliminate the risk entirely. But even the roughest cold has a bright side or two. Here’s what my week off taught me:

The best way to get over a cold is to get lots of rest; avoid sugar; and drink lots of water. Some salty food might help.

Why:

• Rest is critical because your body is using energy to fight off infection. The immune system ramps up its response while you sleep, producing more white blood cells and antibodies. If you push through with workouts or work stress, you’re diverting resources away from recovery.
• Avoiding sugar reduces inflammation, which eases symptoms like sore throats, stuffy noses, and body aches. Sugar can also suppress immune function for several hours after consumption, which means your body has to work harder to fight the virus.
• Staying hydrated keeps mucus pathways flowing, preventing congestion from turning into a full-blown sinus blockage. It also helps flush out toxins and keeps your throat from becoming too dry or irritated.
• Salty foods, like broth or electrolyte drinks, help maintain electrolyte balance, which is important when you’re sweating or losing fluids through a fever. They also soothe the throat and keep you drinking more water.

How this is a bright spot:

1. We should be doing all of this stuff anyway. Illness forces us to revisit the basic habits that make us healthy. When these habits disappear, our buffer is eroded. While I’m sure I caught the cold by sharing a dish of fettuccine with my son, I was also sleeping poorly, eating too much sugar, and dehydrated from a long ride that same day.
2. To kickstart a new habit. I usually try to cut out sugar for a few months leading up to cycling season anyway. I stopped eating the leftover Valentine’s Day treats and cookies when I started coughing, knowing that sugar worsens my symptoms. Reducing inflammation can’t hurt.
3. But now that I’m five days without sugary treats, it would actually be easier to just stay off sugar NOW than to restart the process in a week. It’s not avoiding sugar that’s hard; it’s going through the 3-5 day period of stopping sugary treats that’s hard.
4. The same could be said for rest. For the last 5 days, I’ve gone to bed at 9:30 and slept in until 6:30 a.m. (that’s 90 minutes later than normal). I’ve still taken a nap after lunch. But why not just do this ALL the time now that I’m in the habit?
5. To take fewer meetings. “I’m too sick—go on without me” is a good excuse. But I don’t actually need an excuse; what I needed was to give myself permission to do less stuff. This means not showing up where I’m not needed. It also meant putting off an angry outburst: “I should probably wait until I feel better to address this.” Well, when I’m angry, I’m not feeling great…why not put off a hard staff conversation until I’ve calmed down, taken a walk, and drank a glass of water?
6. To reset my training.
7. One of the hardest things to do as an athlete is take a real break. It’s easy to fall into the trap of pushing through fatigue or chasing marginal gains at the expense of long-term progress. Being sick forces a true deload—no “active recovery,” no sneaky hard sessions. And guess what? A forced reset often leads to a stronger return. It’s the same principle behind structured rest weeks in training: stop fighting it, and you’ll come back better.
8. This is also a big mental reset. While I always like to train, and the last six months have produced massive results for me, after a week of forced rest I can’t WAIT to train. That’s priceless.
9. To reassess what actually matters.
10. When you’re sick, everything gets stripped down to essentials. What actually needs to be done? What meetings can disappear without consequence? Who are the people who actually check in? I noticed that I still managed to do the most important things—like writing this blog post—but the stuff I normally stress over? Didn’t matter as much as I thought. That’s a lesson worth carrying forward.

Nobody wants to get sick, but if you’re going to be stuck on the couch for a few days, you might as well get something out of it. The real trick is keeping these lessons in mind after the fever breaks. So I’ll be sticking to early bedtimes, fewer meetings, and better hydration for a while longer. And if I ever forget? Well, another high-five from my son will probably remind me.

Why You Should Join the Intramural Open + This Week’s Workouts at Catalyst

In this episode, I break down the Intramural Open, why it’s a fun and accessible way to stay engaged with your fitness, and how to prepare for it. The Open is not about competition—it’s about participation, consistency, and community. I share tips from Coach Jess on preparing your body through proper warm-ups, nutrition, recovery, and mental rehearsal to get the most out of the experience.

Then, I walk through our weekly programming at Catalyst, including high-intensity interval training (HIIT), strength work, and aerobic sessions. We’ve got everything from rope climbs and front squats to the classic CrossFit workouts Helen and Tabata, plus a bodybuilding-style session on Friday to round things out.

The Intramural Open starts next week, so if you’re on the fence, just let a coach know—you’ll be placed on a team, introduced to a captain, and the fun begins!

• 00:00 - Why we created the Intramural Open
• 03:00 - How to prepare (Coach Jess' top tips)
• 06:00 - Weekly programming breakdown (Feb 17–21)
• 09:00 - Final thoughts and how to sign up

🚀 Join us for the Intramural Open! Just let a coach know, and we’ll get you set up.

"Today, I want to introduce a simple way to understand the workouts we do every week. We've renamed our training blocks to focus on the benefits you'll get. From now on, we have three blocks: Burn, Build, and Boost."

The Burn block is all about improving endurance and burning fat. In this zone, your body works efficiently to fuel itself with fat, which helps with weight loss, recovery, and long-term energy. Plus, it’s great for heart health and longevity. You’ll leave this block feeling energized and ready for more.

The Build block focuses on developing lean muscle, increasing strength, and protecting your body from injury. You’ll be building the kind of strength that prepares you for real-life tasks—whether that's lifting your kids, carrying groceries, or just feeling strong and capable in your daily routine. Stronger muscles, stronger you.

The Boost block is your high-intensity, high-fun training. This is where we push boundaries and improve anaerobic endurance, Vo2Max, and mental resilience. It prepares you for anything life throws at you—emergencies, sprints, or heavy lifts—while boosting your metabolism and confidence. These workouts are tough but rewarding, and you’ll leave feeling like you’ve conquered a challenge.

"So remember: Burn for endurance, Build for strength, and Boost for performance. Every block has a purpose designed to help you grow, improve, and thrive. Let’s get after it!"

Strength and conditioning science for hockey has never been better than it is right now.

Leading the way: NCAA schools increasing their budgets for athletic training.  True, much of this budgeting is toward athletic training for basketball and football (the big moneymakers) but the carryover has been great for hockey.

Unfortunately, there's also a lot of BAD information out there for hockey players.  Stability balls, balance boards, and wobbly surfaces are prevalent - not because they work, but because the Strength and Conditioning Coaches for the players are sometimes unfamiliar with the skating motion and stride.  More balance training isn't necessary; after the age of 12, if you can't balance on skates, you're not playing at a high level, and it's too late to develop the balance necessary for NHL play anyway.  

With all this good information available, why is the rate of groin pull/strain/injury increasing in hockey every year?  Why are we seeing valuable players sit out, burning up contracts worth up to $8 million/year, with injuries that should be completely preventable?

First, consider how the groin works.  The adductor musculature (pictured, right) works to do two things that are of primary concern to a skater.  First, they bring the legs together (adduction.)  That's their primary role, and that's how most people think of them: as little muscles to be stretched and occasionally exercised on the Thigh Machine.  However, their secondary role is crucial for hockey players:  they also stabilize the pelvis when the hamstrings are engaged in rapid hip extension.

During a powerful hockey stride (or a rapid, short stride,) the hamstrings are fully engaged.  The pelvic muscles brace to hold the pelvis in check, so that the foot can push off without the femur popping forward or rotating out of the hip socket.  However, if the muscles of the groin can't bear the full thrust of the hamstrings, then they're at risk of damage.

Exercised properly, there's no reason for the groin muscles to ever become the weak cousin to the powerful hamstrings.  There's no reason for a large difference in strength - unless, of course, the hamstrings are being trained without the adductors being engaged at the same time.  When does that occur?  Isolation exercises on machines.

Yes, folks, when asked to name exercises for the hamstrings, most coaches would put Hamstrings Curls (prone, seated, or standing) on a machine at the top of their list.  However, during machine-based hamstrings training, the pelvis is stabilized and locked into place by the seat/machine; there's no need for the adductor group to do anything.  They laze around, getting weaker, while the hamstrings strengthen and the deficit between the two groups grows.  It's NOT GOOD ENOUGH to strengthen individual muscles; you have to teach them to work together at a high intensity.

Like any relationship, when two groups have less and less in common, they stop working together.  They lose the ability to find common ground; they're dysfunctional.

How can you avoid dysfunction of the groin, or better yet, IMPROVE its function to allow MORE hamstrings explosiveness?  Big, compound movements like squats and deadlifts and lunges and stepups.  You need to move weight around at varying speeds to get adductors and hamstrings on the same page.  If they're working together, you're going to be faster, avoid downtime (probably more important now, BEFORE you're a pro) and avoid pain.

Get a good trainer, and get in the weight room.  Spend a month machine-free, and watch your strength, speed, and power improve, while your injury risk drops dramatically.

Plyometrics play an important role in the development of any athlete.  They're effective at turning strength into speed, which is critical in every sport.  In a simple linear plan for training an athlete, plyometrics would fall between power generation and speed development.  However, many coaches use them as a substitute for strength training exercises, or as a sport-specific developer of anaerobic capacity, which misses the point.

How They Work:  Plyometrics (as defined by a rapid stretch-shortening cycle in muscle fibre) improve speed by increasing Rate of Force Development.  This happens in three ways: by recruiting more muscle fibres with each movement; by recruiting muscle fibres in a more efficient pattern; and by turning each individual fibre on more rapidly.  All three of these are limited by the nervous system, NOT muscular energy systems.  That's absolutely critical to understand, if you're to use plyometric training appropriately.

How They're Meant To Be Used:

In very low-rep, high-rest-interval training blocks.  Plyometrics are usually used in blocks of 1,3, or 5 reps.  It's useful to have a knowledgeable trainer close by, because if form degrades, it's best to end the block early than to reinforce bad technique.  Practice makes permanent!

Since they're primarily used to improve nervous system recruitment, rest intervals should be determined by the same.  Your muscular metabolism will have the muscles prepared to move again BEFORE the neuromuscular aspect is ready, so force long rest intervals between blocks.

Plyometrics also take advantage of stored elastic energy in the muscle, which means a rapid turnover of force and a quick direction change, usually from down to up (with gravity to against gravity.)

When To Use Them:

If you really want to improve your speed and explosiveness, then plyometrics should follow a phase of solid strength training that includes some heavy movement in all planes.  If you're too young, or injury prevents you from heavy movement, plyometrics can be used effectively after a few weeks of bodyweight strengthening exercises.

Do plyometrics first in your workout, ahead of strength exercises, and immediately following skill-based exercises.  A solid warmup is required, so agility work is good beforehand, as long as it's not too intensive.  10 minutes or less is a good guideline.  Be fresh, not tired, or you'll just reinforce bad motor patterns.

How To Use Them Best:

Plyometrics, by definition, begin with a rapid shortening of the muscle (a contraction,) followed by an explosive lengthening of the muscle.  For example, dropping from a height, landing on two feet, sinking into a squat position, overcoming your downward momentum, and exploding upward into a jump is a plyometric maneuvre.  Jumping from a static position onto a box is not, since there's no pre-loading of the CNS.

A good program would be put together this way:

1. Agility/Coordination as a warmup

2. Plyometrics - lower body

3. Plyometrics - upper body

4. Explosive, non-plyometric lifts: speed squats, cleans, jerks, speed deadlifts, speed bench

5. Rep work

Common Mistakes: many coaches simply do too many repetitions, or don't allow adequate rest for the nervous system to recover.  Remember: the CNS recovers more slowly than the muscle does; increasing speed and power requires a longer rest interval, which has little correlation to heart rate.  If your goals include increasing speed and power, high-rep plyometrics (more than 5) won't work.  Best case, you're not improving; worst-case, you're reinforcing bad habits that will make you slower in the long run.

Occasionally, a coach will use a plyometric exercise (eg box jumps) to train anaerobic capacity.  This works because plyometrics require the Valsalva maneuver - closing of the glottis to aid in spinal stability - and therefore a rapidly-increasing heart rate.  That's fine, but increasing stamina and improving speed are two different things, and should be trained differently.  Plyometrics are a very valuable tool, but like everything else, they're not a magic bullet that will improve all aspects of your game by themselves.

Our boxes: Pal, Pukey, and Pandora.

Investing In Yourself

Last night, I opened an envelope from my financial advisor.  If you've received one of these, you know the next part already.  My loudness almost woke up my kids.   Unlike our anatomy, our savings and investments should improve with time.  I don't know much about that, but I spend a LOT of time with human bodies, and there's one thing that's true of all of us: we're on a downward slope.  Rage, rage as much as you want, but you're not going to be as strong when you're 70 as you are now (unless you're weak now.  Maybe you are.  If so, keep reading anyway.) The investment you're making through exercise and good dietary practices are slowing that decline dramatically, though.  Consider the largest problems faced by our elderly: Type II Diabetes (not only avoidable, but reversible), heart disease (largely avoidable,) and bone/muscle injury due to lack of use or misuse (completely avoidable.)     You've read the headlines: health care is declining faster than the TSX.  Your savings are back at 2003 levels.  Do you REALLY believe that we'll have the same health care system 10 years from now?  How about 20?  What if you injured your back at work TODAY: what kind of advice would you get at the hospital?  A referral to a physiotherapist, or a prescription for OxyContin?  Advice to take time off work, get bed rest, and take drugs?  My point: would the advice help you avoid the problem in the future?   Chances are, you're going to have to work longer than you'd planned.  Maybe 5 extra years.  Are you going to be able to handle 5 more years?  Will you emerge healthy enough to enjoy retirement, or will you be so far into the twilight that you'll have to scrape to finish? Sure, you may live long enough to still have a long retirement.  Or you may live long enough to suffer through long illness.  Maybe you'll be too ill to travel.  Maybe your final years will be spent in hospital.  Maybe, instead of fulfilling your dream of giving birth to triplets at age 72, you'll require your own medical care.   Exercise is cumulative.  One bout is fun, but won't help long-term.  You need to compound the interest yourself.  You need to be investing, every day, time.  You need to be paying ATTENTION.  Time is now the most valuable asset you have: invest it wisely.