February in Northern Ontario is brutal. Short days. Bitter cold. Financial uncertainty. And if you're like most people, the weight of winter is starting to crush you.

I used to struggle heavily through these months. Every morning felt like a battle just to get out of bed. But I don't anymore—and it's not because I moved somewhere sunny or found some magic pill.

In this episode, I'm sharing the four evidence-based strategies that pulled me out of seasonal depression and continue to work year after year. No fluff. No gimmicks. Just practical, actionable steps you can start implementing today.

We'll cover why vitamin D supplementation matters more than you think, and why most people are doing their winter workouts completely wrong. You'll learn about Zone 2 exercise—why it's the antidote to elevated cortisol levels during stressful seasons—and how to balance intensity with recovery when your body is already stressed.

I'll also walk you through the daily wonder practice that changed how I experience winter, and why committing to a weekly social hobby creates the accountability and connection you need to get through the hardest months.

This isn't about willpower or motivation. It's about building systems that work when you don't feel like showing up.

Whether this is your first difficult February or you've struggled every winter for years, this episode gives you a roadmap to not just survive—but actually thrive—through the darkest months of the year.

Ready to take control? Let's get to work.

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:

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