You are the average of the 5 people you spend the most time with.

Look around. Your closest friends, family, coworkers. You probably have similar habits, similar health, similar weekend routines.

That makes getting healthier HARD when you're surrounded by people who aren't moving the same direction.

But here's the truth: you can't change the people around you by nagging, guilt-tripping, or leaving fitness magazines lying around. 🙄

You CAN change the people around you by inviting them into your world.

BRING A FRIEND - FEB 6 & 7

This is our only "bring a friend" event of the spring. We're a coaching business, so we don't do drop-ins or free trials - but sometimes people need to SEE it to get it.

Register your friend through the link in bio. We'll send them info to get ready, and we'll make sure they have a great experience.

Plus: 4 strategies that ACTUALLY work for getting friends & family moving:

1️⃣ Start with walks, not workouts

2️⃣ Share your 'why,' not your 'what'

3️⃣ Make it social, not fitness-focused

4️⃣ Lead by example, don't lecture

5 Daily Non-Negotiables for Better Fitness

Stop overcomplicating fitness. If you spend any time on social media, you've been bombarded with conflicting advice about what you need to do to get results. The truth? Most people are chasing complicated strategies while ignoring the fundamentals that actually work.

In this episode, Chris breaks down five evidence-based daily non-negotiables that will improve your body composition, performance, mental health, and overall quality of life. These aren't trends or fads - they're backed by peer-reviewed research and designed for busy adults who want results without the BS.

The 5 Daily Non-Negotiables:

1. 
   
2. Movement - 10,000 steps or 30 minutes of intentional activity
3. 
   
4. 
   
5. Protein - 0.7-1.0 grams per pound of body weight
6. 
   
7. 
   
8. Sleep - 7-9 hours of quality rest
9. 
   
10. 
    
11. Stress Management - 10 minutes of intentional practice
12. 
    
13. 
    
14. No Sugary Treats - Breaking the daily habit loop
15. 
    

Chris explains the research behind each non-negotiable, why they deliver the biggest return on investment, and exactly how to implement them. Whether you track them mentally or use an app like Streaks, these five fundamentals cover everything you need to build a sustainable fitness foundation.

Stop chasing every fitness influencer's latest hack. Master these basics for 30 days and see what happens when you focus on what actually moves the needle.

Ready for structured programming and coaching? Learn about Catalyst Fitness's OnRamp program at catalystgym.com

It's January, and gyms are packed with people who want to get started but have no idea where to begin. Maybe you haven't exercised in months—or years. Maybe you're scrolling through social media seeing complicated programs and influencers doing things you can't even pronounce.

Here's what usually happens: you either jump into something way too intense and burn out in two weeks, or you get paralyzed by conflicting advice and never start at all.

In this episode, we break down the five foundational principles that actually matter in your first 30 days. Show up consistently—frequency matters more than perfection. Learn basic movement patterns before adding weight. Start lighter than you think you should. Track something simple. And expect discomfort, not pain.

We talk about why most fitness programs fail beginners—they're built for people who already know what they're doing, they're not individualized, and they assume you can keep up with everyone else in the room.

Then we walk through what a smart onboarding program should look like: teaching foundational movements first, individualizing to your current ability, scaling appropriately, and giving you a foundation you can use anywhere—whether you stay at that gym or not.

Finally, we introduce the Catalyst OnRamp program, designed specifically for complete beginners and people ramping back up after time away. Done one-on-one by appointment, OnRamp teaches you how to move safely and effectively before throwing you into group classes.

If you're trying to figure out where to start, this episode gives you the roadmap.