Choose exercise you enjoy. The more enjoyable the workout, the more you'll give -- and the less likely you'll be to quit down the line.

Hours & Class schedules for the #4thOfJuly! West Seneca will have no classes. #Catalyst #CatalystFitness #FourthofJuly

What do you eat after a workout to aid recovery? Do you rely on protein shakes, or do you prefer to eat a protein-rich meal?

Stay hydrated before, during and after your workouts. A muscle that is dehydrated by just 3 percent is up to 10 percent weaker.

A pound of muscle burns around three times more calories than a pound of fat. Don't neglect those weight sessions!

Our new Saturday class schedule for Lancaster!

Want to be more consistent at the gym? Be realistic about what you can commit to, stop trying to be perfect in the gym & stop making excuses

Want to build fitness levels & strength? Try out one of the regular Fit Long & Lean sessions at Catalyst Fitness? ow.ly/7nDw30cAKhO

Is your main health priority weight loss? Get a head-start and the right advice with a weight loss program from Catalyst Fitness.

It took a lot of #hardwork to get here. #Celebrate #independence and have a happy #4thofJuly with #friends and #family!

Combine your love of dancing with your love of fitness. Sign up to a Zumba Fusion class today with Catalyst Fitness. ow.ly/YJjm30cAKhQ

Do you want the help and advice of fitness experts? Sign up at one of 6 Catalyst Fitness locations to get all the help you could ever need.

Did you know that an hour of moderate-intensity spinning can burn off up to 622 calories, according to Harvard Health?

Want to know the most effective ways to lose weight in the gym? Read on. ow.ly/5iG230cAKhU

Catalyst is home to rowing machines, treadmills, stair machines and ellipticals -- as well as a full complement of resistance machines.

If you struggle for energy during your workouts, you should be eating slow-release carbohydrates two hours before. They will keep you going.

Fight off disease by exercising regularly. Research shows regular exercise reduces risk of heart attack, stroke, diabetes, and arthritis.

Body Attack classes involve high-intensity interval training that combine aerobics and resistance exercises. ow.ly/407z30cAKhW

Have you hit a weight-loss plateau? Get some advice from a Catalyst Fitness personal trainer.

Are you looking for a rich source of fiber and protein that won't pile on the carbs? Try bean pastas -- they're completely gluten-free!