Move More September is back. All month, we’re inviting the Catalyst Community to get active with community-led fitness tips, weekly movement challenges, and nutrition picks to keep you fuelled.

For the final week of Move More September, we’re exploring high-protein meal ideas from the community, myth-busting advice on exercise, and coach tips to build confidence in the gym and create a simple routine you can stick to.

Wednesday Meal Deals available on 24th September

The Pickled Duck at Catalyst, Derry~Londonderry
Check back!

Yellow Door at Catalyst, Titanic Quarter
Lightly breaded fish bites one a wholemeal flatbread, fresh salsa, and a choice of dip.

The Loaf Cafe at Catalyst, Bedford Street
Scrambled Eggs & Toast

What should you consider when creating your exercise routine?

Starting at the gym or being a beginner to exercise can feel really difficult, and it can be hard to get back into the swing of things. By taking some simple steps, you’ll be able to start building your confidence in no time. Here are some steps you can take to get started:

Find your why and then set a goal
Find an activity you enjoy
Start slowly and build it up
Create a routine
Get support or some accountability
Have a plan
Fuel for your workout

Build your foundations

Once you’ve taken the first steps and broken through the barrier of being a beginner it’s time to start upping the ante and working towards building on the foundations of the routine you have set in place. This can come from a variety of different methods that you can implement:

Introduce more advanced exercises into your workouts: Progressing the air squat or goblet squat to a barbell squat. Slowly start to add more weight and track progress.
Progressive overload: adding more weight to an exercise will increase the difficulty and levels of output required. This is one way to monitor progress
Increase workout frequency: As your body begins to adapt to the volume of activity you can begin to add more workouts into your week.

Join The 10 Million Steps Challenge on Strava!

Join us during Move More September as we take on a step challenge inspired by two of golf’s biggest events. Together, we’re aiming to reach 10 million steps, the combined distance walked by players and caddies at The Open in Portrush and the Ryder Cup in New York.

How it works: