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.