Fitness the "right way"

How to Keep Your “Fitness” Resolutions

on Wednesday, 18 January 2017. Posted in Fitness the "right way"

According to the Statistic Brain Research Institute, the seven most popular New Year Resolutions for 2017 were:

#1 Lose weight / eat & be healthier
#2 Life / self improvements
#3 Better financial decisions
#4 Quit smoking
#5 Do more exciting things
#6 Spend more time with family & close friends
#7 Work out more often

The study ALSO revealed that over 50% of all resolutions fail within 6 months. A startling fact attributed to:

• Lack of SUPPORT
• Unrealistic or unobtainable GOALS
• Failure to see considerable, lasting CHANGE.

This statistic — and the “top 7 resolutions” list above, confirmed for me why those who join Catalyst STAY with Catalyst: they realize and maintain RESULTS.

Circuit Training to Kick-Start Your Fitness Routine

on Tuesday, 03 May 2016. Posted in Fitness the "right way"

Does a busy schedule strictly limit the amount of time you can spend at Catalyst? Are you finding yourself getting bored performing the same fitness routines week after week? Have your performance increases “hit a wall?” Would you like a way to boost overall endurance other than cardio machines or outdoor activities? Circuit training could be the answer for adding workout excitement, boosting performance, and rewarding both body and mind with welcome variety.

What Exactly is Circuit Training?

In a nutshell, circuit training is a series of strategically selected exercises performed one-after-another to provide cardiovascular and muscular-fitness benefits. Typically, a “circuit” consists of about 8 to 10 exercises or activity “stations,” each designed to challenge a different muscle group. When an exercise station is finished (determined by either time spent or repetitions completed), participants quickly advance to the next station and immediately begin a new exercise. The goal is to perform resistance exercises in short bursts, using resistance heavy enough to provide a challenge, but light enough to allow high repetitions. The resistance selected should allow for continual repetitions throughout the time spent at a station.

Exercising to Get to the “Core” of Chronic Back Pain

on Sunday, 03 April 2016. Posted in Fitness the "right way"

IMPORTANT: It is IMPERATIVE that you first consult with a physician prior to exercising if you are experiencing any type of lower back pain

Mankind may have learned to walk upright millions of years ago — but apparently, our spines were late to get the memo! Today, medical studies list lower back pain as the world’s leading cause of mild to crippling disability.

There are hundreds of conditions that can lead to lower back pain. Some, like accident trauma or injury due to sports or excessive activity, may cause discomfort that can only be effectively treated through medical intervention. But for many, mild to severe lower back pain may be associated with lifestyle and movement practices that yield weakened core muscles and poor pelvic health. Culprits can include repeated sitting for extended periods (i.e. a desk job), improper or unbalanced lifting and carrying of objects, and also “movement distortion”—often the result of carrying around excess body weight in the front or tummy area.

  • t1

    I began working with Kostas about six months before my wedding...The time that I spent in the gym with Kostas was the most fun I have had working out.

    — Diana Mirante


  • t2

    “Investing in Kostas made a significant…the integrity by which he runs his business, his persistence and expertise, and his balanced, compassionate, flexible approach…If I were to describe the experience in two words, it would be “Life Changing.”

    —Rich Morabito


  • t3

    “I began training with Janet at Catalyst…today I have progressed so that my blood pressure regularly tests at 110/70; my total cholesterol is 146 and my HDL is below 100.”

    — David Rapp


  • t4

    “Training with Stephanie at Catalyst has been the single best “health decision” I have ever made. My newfound muscle tone and weight loss are the visible counterpart to the internal strength and positivity I feel…”

    — Melissa Beth


  • t5

    “As a result of my training with Andrew, I am both physically and emotionally stronger. I am grateful for his guidance and highly recommend his training to anyone…”

    — Marianne Savarese


  • t6

    “Throughout this journey Kostas has been there to encourage me and push me beyond what I thought were my limits. He believed in me when I didn't believe in myself…”

    — Christine Peterson


  • t7

    “Cate took the time to get to know my lifestyle habits and fitness goals…by the time I finished training with her, I put on eight pounds of lean muscle…I would never have put on this many pounds of muscle without her coaching and guidance.”

    —Justin Slater


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