Located right above the Telok Ayer MRT, situated on the 5th floor with accessible parking on the same floor, with carefully curated equipment, and a thoughtful assessment protocol that goes beyond superficial metrics. We wanted to give more insight. We hope this video, this reveal, gives more insight into the thought process and what to expect when embarking on your journey with us.
At CATALYST PERFORMANCE, training starts with clarity. Our four pillar assessment is designed to understand where you are today, then build the plan that actually fits you.
What you will see in this walkthrough 1. Body composition, context not vanity 2. Cardiorespiratory capacity, how your engine performs 3. Stability and control, quality of movement under load 4. Strength and grip, real world capability
No hype. No guessing. Just a precise starting point, and a training journey built for healthspan, performance, and long term consistency.
We don’t guess. We measure.
Every Catalyst Assessment feeds into our custom calculator built on validated scientific tables, turning data into a personal Healthspan Score. From there, we pinpoint exactly where you can improve to extend your quality of life.
Precision, not perception.
You wake at 3am. Mind racing. You cannot get back to sleep.
This is not random. Estrogen and progesterone both decline through perimenopause, and both directly affect sleep.
Progesterone acts on GABA receptors with a calming, sedative effect. Its loss is one of the clearest drivers of early waking and lighter sleep. (Source: PMC, Sleep Disturbance and Perimenopause, PMC11901009)
Poor sleep then raises cortisol, which blunts recovery, increases visceral fat, and worsens insulin sensitivity. The relationship is bidirectional. (Source: Sleep Foundation; Johns Hopkins Medicine, Perimenopause and Anxiety)
In Singapore, up to 60% of midlife women report disturbed sleep through the transition. (Source: Annals of the Academy of Medicine Singapore, MARIE Study)
The fix is not to push harder. Fix sleep hygiene. Use strength training to regulate cortisol over time. (Source: Frontiers in Physiology, 2020) Match training intensity to recovery. Track it.
Sleep is not a side issue. It is the foundation under every other pillar.
Post 6 of 8: Perimenopause: What No One Told You.
#perimenopause #sleephealth #womenshealth #healthspan catalystperformance
Episode 2: Menstrual Phase
Day 1 of your period does not mean a write off week.
Estrogen and progesterone are at their lowest, which means recovery is harder. But it does not mean you cannot train. The smart move is to lean into technique, mobility, and lighter loads. Think of this as the week you sharpen the skill, not chase the load.
Important: if you feel strong from day 2 or 3, train hard. Your cycle is a guide, not a rule. Trust the body in front of you.
Episode 3 drops next Wednesday. Follicular phase. Your power window. The week to chase PBs.
Save this if you have ever skipped the gym on day 1.
#wisdomwednesday #menstrualphase #womenstraining #catalystperformancesg #cycletraining
Pendulum squat.
Fixed path. Locked spine. All quads.
One movement.
Eight trainers.
One standard.
We don’t ask our clients to do anything we won’t do ourselves.
Where performance meets purpose.
“Cardio is just for weight loss.”
It is not. Your cardiorespiratory fitness is one of the strongest predictors of how long you will live.
In a study of more than 122,000 adults, low cardiorespiratory fitness carried a higher risk of all cause mortality than coronary artery disease, smoking, or type 2 diabetes. (Source: Mandsager et al., JAMA Network Open, 2018) VO2 max declines roughly 10% per decade after age 30. (Source: Strasser & Burtscher, 2018)
Perimenopause adds an independent layer of cardiovascular risk through changes in lipids, blood pressure, and vascular function. (Source: American Heart Association, 2020)
The fix is not more punishing cardio. It is structured conditioning that builds the engine. 150 minutes of moderate or 75 minutes of vigorous activity per week, alongside 2 to 3 strength sessions. (Source: WHO Physical Activity Guidelines)
We measure your cardiorespiratory fitness using Heart Rate Recovery, an independent predictor of cardiovascular and all cause mortality. (Source: Jouven et al., JAHA, 2017) It is one of our Four Pillars, tested at baseline and every 12 to 16 weeks.
Post 5 of 8: Perimenopause: What No One Told You.
#perimenopause #cardiovascularhealth #womenshealth #healthspan #catalystperformance
We’re back at it- Training montages and BTS of the Catalyst Team having our version of a good time.
There’s no better place to train at, no better place to find a trainer that will care for your progress.
New on Wisdom Wednesday.
Elly is taking the next 5 weeks to break down something most women have never been properly taught: how to train around your menstrual cycle.
Most women train the exact same way every week of the month. That is leaving real performance on the table.
Your menstrual cycle has 4 phases. Estrogen and progesterone shift your energy, recovery, and strength week to week. If you train the same way through all of it, you are working harder than you need to and getting less back.
Over the next 4 weeks, Elly is breaking down each phase. What is happening in your body, and exactly how to train it.
Episode 2 drops next Wednesday. Menstrual phase. The week most women dread, but the week you can use to your advantage.
Save this and follow along.
#wisdomwednesday #cycletraining #womenstraining #catalystperformancesg #healthspan
“Bone health is a problem for later.”
It is not. The most aggressive bone loss of a woman’s life happens during perimenopause and the years immediately after.
Women lose up to 20% of their bone density through the menopausal transition, with about half of all lifetime bone loss occurring in the first 10 years post menopause. (Source: Endocrine Society) Around 25% of women are classified as fast losers. (Source: PMC, Bone and the Perimenopause) 1 in 2 postmenopausal women will experience an osteoporotic fracture. (Source: International Osteoporosis Foundation)
You cannot feel it happening. You can only train against it.
Strength train 2 to 3x per week. Add impact where your joints allow. Train single leg balance and stability so that when life slips, you do not fall. Hit 1000 to 1200mg of calcium and 800 IU of vitamin D per day, with enough protein to support the structure underneath.
Our Y Balance Test gives you a baseline for stability. Our Four Pillar Assessment shows you exactly where you stand.
Post 4 of 8: Perimenopause: What No One Told You.
#perimenopause #bonehealth #womenshealth #healthspan #catalystperformance
This is the one everyone thinks matters most.
Exercise accounts for about 5 to 15% of your total daily calorie burn. The smallest slice of the four.
That does not mean it does not matter. It absolutely does. But if you are relying on workouts alone to lose weight, you are working with the smallest lever.
The real power of exercise: it builds muscle, which raises your BMR. It gives you energy, which increases your NEAT. It is an amplifier for everything else.
BMR: 60 to 70%. NEAT: 15 to 20%. TEF: 10%. Exercise: 5 to 15%.
Now you see the full picture. Stop obsessing over how many calories you burn in a workout. Start thinking about how you burn calories all day.
Episode 5 of 5.
#CatalystPerformance #FatLoss #StrengthTraining WisdomWednesday SingaporePersonalTrainer
