essential Supplements for health & performance

Vitamin D

Vitamin D is crucial for overall health & performance. It works through various mechanisms in the body.

Muscle Function: Supports muscle strength & performance, enhancing exercise capacity & quality.

Injury Recovery: Reduces muscular inflammation & aids in tissue repair.

Immune Health: Strengthens the immune system, reducing the risk of infection & disease.

Bone Health: Maintains strong & healthy bones through increased density & composition.

Anti-Inflammatory: Lowers pain & systemic inflammation, promoting recovery & psychological cognitive benefits.

Creatine

Backed by extensive research, creatine, in particular monohydrate, holds countless benefits with minimal risk & considerations.

Improved Muscle Growth & Bone Health:

Promotes water retention in muscle cells, creating a favourable environment for protein synthesis & muscle growth over time. Increases in phosphocreatine stores in muscles, improving cell energy production during high-intensity, short-duration activities like weightlifting & sprinting. Promotes bone density by influencing muscle mass & reducing inflammation, potentially lowering fracture risks.

Better Recovery:

Reduces muscle damage & inflammation post-exercise, speeding up recovery.

Increased Endurance:

May enhance repeated high-intensity efforts by delaying fatigue & improving muscle contractions.

Enhanced Brain Health, Cognitive Performance & Reducing Stress:

Supports energy metabolism in the brain, improving decision-making & mental clarity during demanding physical tasks. Has been shown to improve cognitive function & markers of longevity. May offer neuro-protective effects, reducing the risk of neurodegenerative diseases like Parkinson’s & Alzheimer’s.

Metabolic & Cardiovascular Benefits

Shown to lower homocysteine levels, a marker linked to heart disease & may improve overall cardiovascular health, blood sugar regulation & glucose tolerance.

Magnesium

Magnesium presents in many forms. Arguably the best for health & performance, is L-Threonate. This form of magnesium is known for its superior ability to cross the blood-brain barrier, offering unique cognitive & neurological benefits.

Enhanced Memory and Learning:

Improves synaptic density & plasticity, supporting better memory retention & cognitive flexibility.

Particularly beneficial for age-related cognitive decline & brain fog.

Supports Brain Health:

Increased magnesium concentrations in the brain, may protect against neurodegenerative diseases like Alzheimer’s.

Promotes neuronal repair & reduces oxidative stress in the brain.

Improved Sleep Quality:

Regulates neurotransmitters such as GABA, promoting relaxation & enhancing restorative sleep.

Mood Regulation, Stress & Anxiety:

Balances brain magnesium levels, which can help mitigate stress responses & anxiety symptoms. Supports stable mood & emotional well-being, contributing to better overall performance in life & training.

5. Inflammation Reduction

Aids in mitigating muscular & organ inflammation, in particular gut related issues.

Cognitive Performance:

Enhances focus, mental clarity, & decision-making, especially under stress or fatigue.

May boost performance in tasks requiring sustained attention and problem-solving.

Support for Recovery:

Aids in nervous system recovery after intense physical or mental effort, improving overall resilience.

Omega-3 Fatty Acids

Commonly known as fish oils, these fatty acids, in particular EPA (eicosapentaenoic acid) & DHA (docosahexaenoic acid), are crucial for both overall health & performance. These essential fats, primarily found in fish & algae, offer a range of benefits:

Heart Health:

EPA & DHA have anti-inflammatory properties that help reduce triglyceride levels, lower blood pressure, & prevent blood clot formation, all contributing to a lower risk of cardiovascular diseases.

Improved endothelial function (the health of blood vessel linings), promoting better circulation.

Brain & Cognitive Health:

DHA is a major structural component of the brain & retina, essential for optimal brain function & vision.

Both EPA & DHA support cognitive function, memory, & mood regulation, potentially lowering the risk of Alzheimer’s & other neurodegenerative diseases.

Improve mental clarity, focus & help reduce symptoms of depression, anxiety & ADHD.

Inflammation & Joint Health:

EPA & DHA reduce inflammation in the body, which may alleviate symptoms of conditions like rheumatoid arthritis & other inflammatory disorders.

Can reduce joint pain & stiffness, improving mobility & function.

Muscle Recovery & Fatigue Reduction:

Omega-3s, particularly EPA, help reduce muscle soreness & inflammation after intense physical activity, promoting faster recovery.

Enhanced Endurance & Strength:

Support mitochondrial function & energy production, improving endurance performance.

May enhance the effectiveness of strength training by reducing inflammation & optimising muscle repair.

Probiotics

Probiotic formulations, specifically anaerobic probiotics, offer numerous health & performance benefits. Anaerobic probiotics are strains of beneficial bacteria that thrive in environments without oxygen, often found in the intestines, & can contribute to gut health & beyond.

Gut Health & Digestive Support:

Anaerobic probiotics help balance the gut microbiome by increasing the presence of beneficial bacteria & inhibiting harmful bacteria. This balance can improve digestion, reduce bloating & alleviate conditions like irritable bowel syndrome (IBS) & constipation.

Immune System Support:

A healthy gut microbiome, supported by anaerobic probiotics, plays a crucial role in modulating immune function, potentially improving the body's defense against infections & reducing the risk of autoimmune conditions.

Reduction Of Inflammation:

Probiotics help reduce systemic inflammation, particularly in the gut, which can benefit conditions like inflammatory bowel disease (IBD), allergies, & chronic inflammation.

Mental Health Benefits (Gut-Brain Axis):

Emerging research suggests that gut health directly influences mental well-being. Probiotics can help reduce symptoms of anxiety, depression & stress through the gut-brain axis, a connection between the gut microbiome & brain function.

Enhanced Nutrient Absorption:

Probiotics assist in the breakdown & absorption of nutrients like vitamins, minerals, & amino acids, which are vital for overall health.

Improved Recovery & Reduced Exercise-Induced Inflammation:

Anaerobic probiotics can support muscle recovery by reducing systemic inflammation & gut permeability (also known as "leaky gut") following intense exercise.

By enhancing gut health, probiotics may also improve nutrient absorption, which is crucial for muscle repair & recovery.

Enhanced Immune Function For Athletes:

Regular probiotic supplementation helps maintain immune system health, reducing the likelihood of infections & illnesses that could affect training or competition performance.

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Pilates benefits for pain & mental wellness

Ongoing physiological pain, including low back & muscular pain is a common issue, affecting up to 84% of adults, with many cases progressing to chronic levels. This persistent condition often leads to further pain, disability & reduced quality of life. Among various treatment options, pilates, both mat & reformer, have emerged as a promising approach for managing chronic pain, especially of the lower back.

What Does the Research Say?

A recent systematic review and meta-analysis explored the impact of Pilates on chronic pain patients. The study revealed that Pilates significantly:

• Reduced pain intensity.

• Improved functional ability, helping patients perform daily tasks more effectively.

• Enhanced flexibility & mobility, particularly in the lower back.

Interestingly, while Pilates offered these physical benefits, it has been shown to be exponentially more beneficial when combined with resistance & strength training. I’ts pain-relief & mobility-enhancement effects were sustained over time, highlighting its potential as a long-term management strategy.

Why Pilates?

Pilates is a unique exercise system focusing on core strength, spinal stability & body control. It emphasises precision, flow & breathwork, making it not just a physical workout but a holistic approach to mind-body health. For chronic pain patients, it helps:

• Activate deep stabilising core & extremity muscles.

• Improve postural control & spinal alignment.

• Reduce compensatory movements & muscle fatigue.

Takeaway

Pilates offers a low-impact & direct solution for managing chronic pain, in particular in the lower back. While it may not improve all aspects of quality of life, it’s a powerful tool for reducing pain & restoring physical function. Whether you're dealing with back pain, recovering from pregnancy, looking to maximise athletic performance, or simply looking to enhance your overall well-being, Pilates can be a great addition to your routine - offering benefits for both the body & mind.

Maximising Health: gender unique training & nutrition needs

1. Resistance Training

Resistance training approaches can vary for men & women based on their age & goals. For younger women, training to failure can help increase strength & hypertrophy, while older women should focus more on strength training with heavier weights & leaving some repetitions in reserve. As women age, emphasising strength training becomes crucial for neural growth patterns, cognitive function & longevity. Men tend to age more linearly, while women experience a significant change in their late 40s & early 50s during perimenopause, necessitating a shift towards heavier lifting & central nervous system conditioning to prepare for the changes in hormone levels & potential soft tissue injuries.

2. Intermittent Fasting & Time-Restricted Eating

Intermittent fasting & time-restricted eating can have different impacts & efficiencies on men & women. For active women, fasting can be detrimental due to their higher oxidative fibers, leading to increased stress & cortisol levels. Some studies show evidence that women may not be able to hit high intensities without fuel compared to men of similar control groups, affecting post-exercise responses. Men, on the other hand, may fare better in a fasted state due to their different metabolic needs. Women may benefit more from fueling according to their circadian rhythm & specific hormonal fluctuations.

Recent research highlights some potential differences & requirements relating to post-workout nutrition for men & women. Men generally have a longer window (up to 3 hours) to consume recovery nutrition after a workout, with women being recommended to consume adequate protein & carbohydrates closer to 60 mins after training to reap similar muscle synthesis & recovery benefits.

3. Sleep Needs

Women generally need more sleep than men due to hormonal fluctuations throughout their lives, including during the menstrual cycle, pregnancy & menopause. These changes can lead to sleep disturbances like insomnia & restless leg syndrome, making it harder for women to get restorative sleep. Additionally, women often experience lighter sleep, making them more susceptible to disruptions during life stages like pregnancy & menopause. Sleep quality can be significantly impacted by issues associated with these stages. As a result, women may benefit from tailored sleep routines that address these unique challenges.

Sleep & its effects on Mental & physical health

Sleep deprivation, in particular a lack of deep recovery-based sleep leads to significant changes in mental & physical health.

Lack of consistent & quality sleep negatively impacts various functions including immune regulation, metabolic control & neurocognitive processes like learning & memory. While sleep loss & it’s effects on emotional stability & neural mechanisms are not well studied, the correlation is certainly evident. Clinical evidence shows that sleep & emotion are linked, with most psychiatric & neurological disorders involving sleep disruptions show emotional imbalances.

Lack of quality sleep has an effect on blood pressure & has direct influences on the vascular system, leading to a poor regulation of cardiac performance, typically leading to hypertension.

Sleep deprivation impairs functional brain connectivity, affecting many areas of the brain, leading to negative emotional & performance consequences.

Sleep is crucial for both mental & physical health. It helps repair the brain & body, process information, consolidate memories & perform functions necessary for day & night time activities.

Sleep needs vary among individuals, but good quality sleep is vital. It involves progressing through various sleep stages, including deep sleep, which helps muscle & cognitive recovery. Consistent sleep patterns & routines enhance sleep quality.

Chronic poor sleep can lead to fatigue, poor concentration, memory lapses & irritability. Impacts on mood & energy are also clear. Sleep, mental & physical health are interrelated; poor sleep can lead to health issues & vice versa.

Lack of efficient muscle recovery has direct impacts on performance & has shown to increase the risk of injury & disease across a variety of contexts.

Sleep is the first & largest variable to investigate for a number of mental & physical health issues.

Exercise for cognition, neurophysiology & plasticity

More & more clinical studies are showing the importance of exercise & it’s multifaceted benefits on cognition, neurophysiology & neurochemical pathways, shedding more light on the intricate mechanisms underlying these aspects of our mind & body health.

1. Cognition

   • Attention: Acute exercise has been linked to improvements in attentional processes, including selective & sustained attention. This enhancement in attentional control is thought to be mediated by increased arousal & activation of brain regions associated with attentional processing.

   • Memory: Research suggests that acute exercise can enhance various aspects of memory, including working, episodic & spatial memory. These improvements are attributed to increased activity & neurogenesis in the Hippocampus, as well as enhanced synaptic plasticity in brain regions involved in memory formation.

   • Executive Function: Acute exercise has been shown to improve executive functions such as cognitive flexibility, inhibition & planning. These improvements are thought to be mediated by increased prefrontal cortex activation & connectivity, leading to more efficient executive control processes.

2. Neurophysiology:

   • Brain Activity: Acute exercise induces changes in brain activity, including increased neural activation in regions associated with motor control, cognition & emotion regulation. These changes are thought to reflect the mobilization of cognitive resources to support the demands of exercise & facilitate task performance.

   • Brain Connectivity: Exercise has been shown to enhance functional connectivity within & between brain networks, promoting efficient information processing & communication between brain regions. These connectivity changes are associated with improvements in cognitive function & mood following exercise.

   • Neuroplasticity: Acute exercise stimulates neuroplasticity mechanisms, such as synaptic plasticity and neurogenesis, particularly in brain regions crucial for learning and memory. These neuroplastic changes contribute to the adaptive responses of the brain & support cognitive improvements.

3. Neurochemical Pathways:

   • Dopamine: Many forms of exercise lead to the release of dopamine in the brain, which is associated with improved mood, motivation & reward processing. Dopamine release during exercise may enhance cognitive function by promoting arousal & attentional focus.

   • Serotonin: Increases in serotonin levels during & post exercise, are linked to mood regulation & stress reduction. Elevated serotonin levels following exercise may contribute to the mood-enhancing effects & cognitive benefits associated with physical activity.

   • Endorphins: Acute exercise triggers the release of endorphins, which are endogenous opioids that modulate pain perception & mood. Endorphin release during exercise may contribute to the feelings of euphoria & well-being commonly experienced after physical activity.

In summary, many forms of exercise exert beneficial effects on cognition, neurophysiology & neurochemical pathways through various mechanisms, including increased brain activity, connectivity & neurotransmitter release. These findings underscore the importance of regular physical activity as a means to promote cognitive health & well-being across the lifespan

Resistance training & longevity

The benefits of resistance exercise in maintaining muscle mass, strength & functional ability, particularly in older adults has become an important topic in recent years. Resistance exercise can improve physical performance, reduce the risk of chronic diseases, enhance metabolic health & promote longevity in not just the ageing population but those in any stage of life. Optimal frequency, intensity & duration of resistance training are the main factors influencing these health benefits in aging populations. Incorporating resistance exercise into lifestyle interventions aimed at promoting healthy aging and longevity.

A natural decline in muscle mass & strength, leading to decreased functional ability & an increased risk of disability & disease is more common than most expect. Resistance exercise, in particular strength training is highlighted by many qualified health & fitness bodies as a crucial intervention to counteract these age-related declines. By engaging in resistance exercise, older adults can maintain or even increase muscle mass, improve strength & enhance overall physical function, thereby preserving their independence & quality of life.

Recent research demonstrates the numerous benefits of resistance exercise for older adults. These benefits include improvements in physical performance measures such as walking speed, balance & stair-climbing ability. Resistance exercise has also been shown to reduce the risk of chronic diseases commonly associated with aging, such as cardiovascular disease, type 2 diabetes & osteoporosis. Additionally, resistance training can enhance metabolic health by improving insulin sensitivity & reducing visceral fat, which contributes to better overall health & longevity in all populations.

Through the review of various studies, optimal parameters for resistance training sessions targeting older adults include a frequency of workouts 2-3 times per week, intensity of exercise being moderate to high & the duration of each session being 45-60 minutes. The article also discusses the importance of progressive overload, whereby individuals gradually increase the resistance or intensity of their workouts over time to continue experiencing improvements in strength & muscle mass.

Based on the synthesis of available evidence, practical recommendations for older adults looking to incorporate resistance exercise into their lives include specific exercises targeting major muscle groups, guidance on proper technique & form & direction to gradually increase the intensity of workouts. By following evidence-based research, older adults can effectively harness the benefits of resistance exercise for healthy aging & longevity.

In terms of health & happiness, the earlier you start & the greater consistency you can have, the later you finish.

Cold & Heat exposure for mental & physical health

The benefits of deliberate cold & heat exposure have been studied extensively over time. Only recently has there been a more structured and clear set of protocols & benefits for the everyday person to utilise.

Cold exposure triggers various physiological responses in the body, including vasoconstriction (narrowing of blood vessels) and activation of brown adipose tissue (BAT), which generates heat.

• Cold exposure can boost metabolism, increase calorie expenditure, and improve insulin sensitivity.

• Cold exposure may also have cognitive benefits, such as enhancing focus and alertness.

• Techniques for cold exposure include cold showers, ice baths, and outdoor settings.

  Depending on the tolerance to cold, start with what is manageable & progress with lower temperatures & longer durations of exposure over time. A temperature of 5-15 degrees celsius, in 2-5 minute sessions is recommended generally to begin with.

Heat exposure such as sauna use or hot baths, can also provide numerous health benefits.

• Heat exposure induces sweating, which helps detoxify the body and improve cardiovascular function.

• Sauna use has been associated with reduced risk of cardiovascular disease, improved blood flow, and enhanced recovery of muscular exertion from exercise.

• Heat exposure may also have neuroprotective effects and contribute to stress reduction and relaxation.

  Similar to cold and depending on the method, starting with a manageable temperature is best, anywhere from 35 - 50 degrees celsius for a few minutes at a time is generally sufficient when starting out.

Intermittent Exposure to both cold & heat can be an effective strategy to leverage both physiological responses & maximise the benefits of both modalities.

• Incorporating these practices into one's life style gradually and safely can be a valuable & cost-effective way to improve mental & physical well-being.

Individual Variability:

• It's crucial to recognise that individuals may respond differently to cold and heat exposure based on factors such as age, fitness level and health status.

• Tailoring cold and heat exposure practices to individual preferences and tolerances is essential for maximising benefits while lowering risks.

Exercise vs Medication for mental health

The effectiveness of exercise in managing mental health conditions has again revealed that engaging in regular physical activity proves to be more beneficial in reducing symptoms of depression, anxiety and stress, compared to relying solely on medications.

Exercise as a cost-effective and accessible intervention for improving mental well-being is being consistently shown. While medications can play a vital role in treating mental health disorders, exercise offers additional advantages. Physical activity not only helps alleviate symptoms but also contributes to overall physical health and well-being.

By incorporating exercise into daily routines, individuals can potentially experience improvements in their mental health. Considering exercise as a complementary or alternative approach to traditional medication-based treatments, promotes a holistic approach to managing mental health. This study highlights the fast acting nature of short term exercise programs, 12 weeks or less especially, being the most effective in alleviating negative mental health symptoms.

Moreover, the accessibility of exercise makes it an attractive option for many individuals. Unlike medications, which can sometimes come with side effects and financial burdens, engaging in physical activity is often more affordable and has minimal adverse consequences. New research emphasises the need to raise awareness about the benefits of exercise for mental health and encourages individuals to incorporate regular physical activity into their lifestyles.

This new study out of South Australia underscores the positive impact of exercise on mental health and suggests that exercise can be more effective than medications alone in managing mental health conditions. By recognising the potential of exercise and integrating it into daily routines, individuals can take a proactive step towards improving their mental well-being.

Reading:

https://www.unisa.edu.au/media-centre/Releases/2023/exercise-more-effective-than-medicines-to-manage-mental-health/

Exercise & neuroplasticity

Physical exercise has numerous benefits for both the body and the brain. One significant advantage is its positive impact on neuroplasticity, which refers to the brain's ability to adapt and reorganise itself throughout life.

Regular physical exercise has been shown to enhance neuroplasticity by promoting the growth of new neurons, strengthening neural connections and improving overall brain function. These changes can occur in various regions of the brain, including the hippocampus, prefrontal cortex, and motor cortex.

The benefits of exercise-induced neuroplasticity are manifold. Firstly, it can enhance cognitive functions such as attention, memory and learning. Studies have demonstrated that individuals who engage in regular exercise have improved executive functions, greater working memory capacity and increased information processing speed.

Perhaps most importantly, exercise has been linked to a reduced risk of neurodegenerative disorders such as Alzheimer's disease and Parkinson's disease. By stimulating neuroplasticity, exercise helps to preserve brain health, maintain cognitive abilities, and potentially delay the onset of these debilitating conditions.

Exercise-induced neuroplasticity also plays a crucial role in mood regulation and mental well-being. Physical activity stimulates the release of endorphins, serotonin and other neurotransmitters that promote feelings of happiness, relaxation and stress reduction. Exercise has also conclusively shown to alleviate symptoms of depression and anxiety, possibly through the neuroplastic changes it induces in the brain.

Simply put, physical exercise offers numerous benefits for neuroplasticity. By promoting the growth of new neurons, strengthening neural connections and improving brain function, exercise enhances cognitive abilities, reduces the risk of neurodegenerative disorders and positively impacts mental health. Incorporating regular physical activity into one's routine can contribute to a healthier brain and overall well-being.

Reading:

Lin TW, Tsai SF, Kuo YM. Physical Exercise Enhances Neuroplasticity and Delays Alzheimer's Disease. Brain Plast. 2018 Dec 12;4(1):95-110. doi: 10.3233/BPL-180073. PMID: 30564549; PMCID: PMC6296269

Depression, self-esteem & Trauma

Exercise has been proven to have significant benefits for individuals dealing with depression, low self-esteem, and trauma.

Regular exercise has been shown to alleviate symptoms of depression. Exercise releases endorphins that enhance mood, promote better sleep patterns, increase self-confidence & provide distractions from negative thoughts. Engaging in physical activity can serve as a form of self-care & help individuals regain a sense of control over their lives.

Exercise plays a vital role in improving self-esteem. Setting & achieving fitness goals, develops a sense of accomplishment & boosts self-confidence. Regular physical activity also improves physical fitness & conditioning, body image & overall well-being, leading to a more positive self-perception. Participating in group exercise fosters social connections & provides a support system, further improving self-esteem.

Exercise can be a valuable tool for those who have experienced trauma. Physical activity has been found to reduce symptoms of post-traumatic stress disorder (PTSD) & increase overall resilience. Exercise regulates stress hormones, reduces anxiety & improves sleep quality. Additionally, the focus & concentration required during exercise can help individuals ground themselves in the present moment, promoting mindfulness & emotional stability.

Exercise acts as a holistic approach to improving mental health & well-being. Catalyst is designed with this in mind. Take control of your mental & physical health & join the Catalyst Movement!

Cognitive function & longevity

Exercise & It’s Benefits On Cognitive Function & Longevity 👇
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Regular exercise, especially resistance based, has been long proven to improve many key areas of mental health.

Cognitive function is vital for every day tasks, as well as peak athletic performance. Exercise works to improve blood flow, regularly sending key nutrients, chemicals and neurotransmitters to the brain, promoting neuron development & connectivity, as well as enhancing the plasticity of the mind 💥
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A strong and frequent exercise regime aids in the growth and strengthening in the areas of memory and focus, as well as fighting age related cognitive decline.
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Engaging in regular exercise has profound benefits on cognitive function and longevity. It improves overall cognitive performance, reduces the risk of cognitive decline & neurodegenerative disorders, and promotes a longer, healthier & happier life. Incorporating physical activity into daily routines is a valuable investment in both brain health and overall well-being 🙌
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Come & see what Catalyst can do for your mental & physical health!

Stress

Regular exercise has a multitude of benefits on our mental health. In particular, a positive impact on stress and well-being.
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A well-known benefit of exercise is its ability to reduce negative stress. Exercise releases chemicals, including endorphins, which interact with receptors in our brain to reduce pain and boost feelings of contentness and well-being. From this, reduced feelings of stress and anxious emotions, leaving us feeling more relaxed and calm 😌
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Along with stress are related symptoms of depression and anxiety. Exercise treats these symptoms through the increased levels of certain neurotransmitters in the brain, such as serotonin and dopamine, which are associated with feelings of happiness and positive well-being 🙌
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Exercise can also help to improve self-esteem and confidence. Exercise involves working towards a goal. As we see progress, we begin to feel more confident in our abilities, which can have a positive impact on our mental health.
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Stress is partnered with feelings of loneliness and isolation. Exercise, especially group based, combat this by presenting opportunities to connect and socialise with others 👭🏽
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The mental & physical benefits of exercise and healthy living are endless. Come & see what Catalyst can do for you and your mental health 💥

Anxiety

The first topic is a big one. Anxiety.
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Everyone experiences some form of anxiety in their life, consciously or otherwise. Bouts of anxiety disrupt healthy mental cognition & restrict us from the behaviour we want.
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Getting on top of anxious emotional states requires focussed work & persistence. A few key strategies applicable to everyone 👇
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- Aim for 3 hours of physical exercise per week. Start with what you are capable with and most importantly, do what you enjoy. This is the only way to build long term mental & physical health & fitness.
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- Focus on getting your heart rate up, at least briefly. By no means does this require enormous amounts of cardio workouts, however, near maximum heart rate efforts of exercise improve the neurochemical make-up of your brain. These chemicals are powerful in fighting many forms of anxiety, when utilised correctly 💥
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- Incrementally progress as much as possible. Increase the different variables available to you. Workout longer, change the exercise program, or challenge yourself however else you can. This will reinforce the positive mental & physical benefits 📈
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Lastly, and perhaps the most important factor. Rest. The body & mind require time off to restore and apply the work you've done to their respective systems 🙌

Motivation

Find it, keep it, use it.

Motivation is a dynamic state of emotion. It's also an essential tool to achievement. Health & fitness is a long, lifetime journey with plenty of adversity and hurdles to overcome, so finding and keeping the drive to keep going can be challenging ✍️
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The psychological literature and research highlights the only clear and proven form of sustained motivation. This is, in not just health & fitness but almost all fields of human behaviour, the proof of achievement.
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It seems simple, but seeing and believing the results, in a measurable and tangible way is powerful in moving you forward 🙌
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Learning to see, recognise and appreciate the small forms of progress, whatever that might look like, is the fundamental method in finding, keeping & utilising all forms of motivation. Things that might seem insignificant - Physical progress, improved mood or better sleep - All things that are markers of achievement and should be appreciated.
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‎Improve your motivation & achieve your goals with all forms of training at Catalyst.

Key References & Reading:

https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3441783/

https://www.tandfonline.com/doi/abs/10.1207/S15327965PLI1104_01