Author Archives: Megan Czuchra

Stop Exercising in 2020!

Are you planning to exercise in 2020? If so, you may want to seriously reconsider… Here are the cold, hard facts:


Weight-loss was the number one New Year’s Resolution in the U.S. in 2018 and 2019; I’m sure it will be the same in 2020…Only 46% kept their resolutions beyond 6 months. Only 8% achieved their goals!!!


You see; success is a mindset that very few have. We all have the same 24 hours in the day, but only a select few have the mental discipline to truly change their circumstances. So, if you plan on making a health, fitness and/or weigh loss resolution, I’m here to shift your mindset and help you join the top 8%…

How?

By telling you to “STOP EXERCISING IN 2020!” Wait, what?!?! Yes, I meant exactly what I said: STOP EXERCISING To reach your goals you must TRAIN Yes, there’s a serous difference…

Coach Mark Rippetoe, one of the most respected strength and conditioning coaches in our industry, defines the difference between exercising and training really well: “Exercise is physical activity for its own sake, a workout done for the effect it produces today, during the workout or right after you’re through.” [By the way, this is certainly better than sitting on your butt watching TV] Training is physical activity done with a longer-term goal in mind, the constituent workouts of which are specifically designed to produce that goal. Exercise is fun today. Well, it may not be fun, but you’ve convinced yourself to do it today because you perceive that the effect you produce today is of benefit to you today… In contrast, training is about the process you undertake to generate a specific result later, maybe much later, the workouts of which are merely the constituents of the process.”


Training Program Considerations


One of the truly unique things about Evolve Personalized Fitness is our approach to program scheduling. While many programs may design their workouts week-to-week or even day-to-day, we design our workouts annually! Yes, every workout is pre-programmed out to ensure a proper training “flow” which provides our members the best possible results that last a lifetime.


This process is referred to as periodization. Periodization employs phase-specific variations of training, each with a specific goal or training adaptation. Periodization systematically overloads the body to create a desired physical change while balancing work and rest to avoid overtraining, burnout, and/or injury. Ultimately, the annual training program (macrocycle) aims at achieving the best possible, long-term results for our clients…


Mesocycles: We divide our annual training program into 4 mesocycles (phases). Each of these cycles is programmed with a specific training adaption in mind taking into account the different muscle fiber types and energy systems we have in our bodies. Each macro-cycle is approximately 4 weeks in length, although there is some variation based on the holiday/school calendar for your convenience. ☺


Microcycles: A micro-cycle refers to a week of training. Each week consists of three training sessions that we label A, B & C. These training sessions are repeated each week for the duration of the macro cycle. This is a very important training philosophy to understand – don’t be fooled by marketing that preaches every workout will be different to “confuse” your muscles. We don’t want to confuse your muscles, we want to develop them, make them stronger, and more metabolic…ultimately burning loads of unwanted fat! This can only be accomplished through repetition. As you become more skilled at an exercise each week, you’ll be able to recruit more muscle fibers, do more work (weight x reps), and see greater results.


Training Sessions: Each training session has a very specific purpose in the program as well. During some mesocycles (phases) each training session in the microcycle (week) will incorporate the same exercise-to-work ratio. This is a more traditional approach to interval training. Other times, the training sessions will incorporate different exercise-to-work ratios. This is known as undulating interval training. Both methods are beneficial and have their place in an overall training program. When you’re ready for something more serious than a boot camp or day to day exercise we are here to help.

Dedicated to Your Health and Fitness Success,

Scott Newton, MS, CPT

Founder, Evolve Personalized Fitness Office:  (949) 661-1213 

scott@evolvefitnessdp.com

P.S. Whenever you’re ready, here are a few ways we can help…

1. Train With Us One on One.  For the optimal program to help you reach your goals we will set you up for success with our movement assessments, fitness coaching sessions and a personalized training plan focusing on accountability, nutrition, flexibility, strength, balance, posture, muscular and cardiovascular endurance, as well as flexible scheduling to accommodate anyone’s busy calendar.  Reply with ‘1 on 1’ in the subject line and I’ll get you all the details.

2. Train With US Four on One.  We are not a boot camp.  We personalize our group training by averaging a 4:1 ratio of clients per trainer.  Our semi-private training follows our training program designed to get you results while enjoying the camaraderie of a group.  This affordable option will give you the service you need while getting the results you want and is designed to accommodate just about anyone’s budget.  Reply with ‘4 on 1’ in the subject line and I’ll get you all the details.

3. Get One Month of our Accountability, Fitness, Nutrition, and Life Coaching Program for just $1. Success with anything takes planning. Most of the time it won’t happen without a great mentor, teacher, or coach. Meet with us up to 3 times in a week so we can help you solve your health, diet, and fitness challenge and set you up for success in reaching your goals. Reply with ‘Accountability’ in the subject line and I’ll follow up on how you can get started.

PLUS, check these out…

https://www.facebook.com/evolvefitnessdp
https://www.yelp.com/biz/evolve-personalized-fitness-dana-point-2?osq=Gyms

Dieting vs. Lifestyle: What’s the Difference?

Dieting vs. Lifestyle: What’s the Difference?


You’ve no doubt heard the ominous statistic: two thirds of people who lose weight gain even more back within four or five years. 1 That in itself is enough to discourage even the most determined among us. What’s the answer? What is the secret to not only losing weight but keeping it off?


The good news is that you do not have to be one of the statistics.


You can be in the minority—part of that group who successfully masters their weight for life. And it’s all about how you view your journey. You see, what makes the difference is whether you are trying to change your lifestyle or whether you are just on a diet. The two are worlds apart.


Understanding the difference between diet and lifestyle


By its very nature, a diet is temporary. Usually, people view diets as short term with a conceivable end in sight. The whole nature of ‘diet’ is to persevere to the end—to hold out just a little longer until it is finally over and you can get back to your normal life. This teeth-gritting exercise, however, makes the diet feel like a punishment. It’s uncomfortable. It’s unpleasant. And the expected end result is that once the diet has been endured for the prescribed period of time, the weight will come right back on. A person on a ‘diet’ views a food temptation and talks to herself like this: “That looks so delicious. I can’t have it now because I am on a diet. But after a few more weeks, I will be able to finally eat that again! I just have to be strong for a little longer.”


A lifestyle, however, is permanent. When you decide to lose weight by changing your lifestyle, there is no end in sight. A lifestyle change, as its name suggests, is for life. You are not constantly thinking of escaping, as though you are serving a prison sentence. Rather, you are in it for good.The result is that you begin truly adapting your life and behaviors to match your new lifestyle. Instead of toughing it out and pining away over taboo treats, you find healthier alternatives. You create ways to enjoy your food and figure out how to adjust every area of your life to your new habits. Rather than being unpleasant, your day to day life becomes agreeable and comfortable.


A person who is changing her lifestyle views a tempting food and talks to herself this way: “That looks so delicious! But if I ate it, it would throw me off track from the life that I am creating. It would taste good, but it would make me feel horrible. That food is no longer an option for me. I am going to find something to eat that moves me closer to my goals.”When you achieve this mindset shift, you will not only lose weight, but you will keep it off, because this kind of weight loss is sustainable over the long term.


What about you?


Think about how you view your personal weight loss efforts. Are you trying to tough it out so that you can finally get back to your normal patterns of eating? Or are you designing a lifestyle that makes keeping weight off not only possible, but also probable? If you need help let us know. We have a program that WILL keep you focused and WILL produce results.


Dedicated to Your Health and Fitness Success,

Scott Newton, MS, CPT

Founder, Evolve Personalized Fitness

Office: (949) 661-1213

scott@evolvefitnessdp.com


P.S. Whenever you’re ready, here are a few ways we can help…


1. Train With Us One on One. For the optimal program to help you reach your goals we will set you up for success with our movement assessments, fitness coaching sessions and a personalized training plan focusing on accountability, nutrition, flexibility, strength, balance, posture, muscular and cardiovascular endurance, as well as flexible scheduling to accommodate anyone’s busy calendar. Reply with ‘1 on 1’ in the subject line and I’ll get you all the details.


2. Train With US Four on One. We are not a boot camp. We personalize our group training by averaging a 4:1 ratio of clients per trainer. Our semi-private training follows our training program designed to get you results while enjoying the camaraderie of a group. This affordable option will give you the service you need while getting the results you want and is designed to accommodate just about anyone’s budget. Reply with ‘4 on 1’ in the subject line and I’ll get you all the details.


3. Get One Month of our Accountability, Fitness, Nutrition, and Life Coaching Program for just $1. Success with anything takes planning. Most of the time it won’t happen without a great mentor, teacher, or coach. Meet with us up to 3 times in a week so we can help you solve your health, diet, and fitness challenge and set you up for success in reaching your goals. Reply with ‘Accountability’ in the subject line and I’ll follow up on how you can get started.


PLUS, check these out…

https://www.facebook.com/evolvefitnessdp
https://www.yelp.com/biz/evolve-personalized-fitness-dana-point-2?osq=Gyms




Source:1 http://www.nbcnews.com/id/36716808/ns/health-diet_and_nutrition/t/when-you-lose-weight-gain-it-all-back/#.UXr-LcqtRi0

Ready to Change Your Life? Skip the New Year’s Resolution

They’re probably appearing all around you—New Year’s Resolutions. “I’m going to lose weight.” “I’m going to be on time.” “This is my year to get organized.” I’ve joined a gym and I’m going to go three times each week.”
What do all these New Year’s Resolutions have in common? That’s easy: they will all be forgotten in a few weeks. In their place will be old habits, old results and the same old uneasy feeling of guilt and failure. In fact, when Franklin Covey polled more than 15,000 of their customers, they found that four out of five people will eventually break their resolutions. And even more shocking, one-third of them won’t even hang on until the end of January!


Ditch the Resolution


Making New Year’s resolutions is such a strong tradition in our culture that it is unusual to find someone who doesn’t make some kind of decision to change when the New Year rings in. But when you stop to consider the dismal outcomes of making resolutions, perhaps that unusual person is onto something. We think so, which is why we are recommending that you ditch the resolution.


Why New Year’s Resolutions Fail


Lack of vision and planning are two of the biggest reasons that New Year’s Resolutions fail. We are creatures of habit. And in his book, The Power of Habit, Charles Duhigg explains that these habits are literally hard wired inside your brain. In fact, if you were to have a brain scan, your habits would be visible. Your habits are physical pathways that your brain enjoys traveling because they are familiar and it requires little energy. Since your brain is always interested in conserving energy, changing habits is not just a simple act of changing your mind; you literally have to rewire your brain and create new neural pathways.


Success Tips


Instead of a New Year’s Resolution approach your goals and aspirations in 2020 with these success tips instead.


Pick one. Choose one specific area that you would like to change, and focus on that area for several weeks.


Start small. Set a goal, and then break it down into manageable chunks.


Plan for roadblocks. The solution is to anticipate rough times and have a strategy in place to deal with it. Make it visual. Get a large calendar and hang it in a prominent place.


Every day that you successfully fulfill your new habit, make a big, red X on that date. Having a visual cue of your past success will motivate you to keep working on those new neural pathways.


Be clear on your “why” If you don’t have a strong “why” in front of you, you will not achieve the life change that you desire.


JOIN OUR NEW ACCOUNTABILITY TEAM FREE FOR ONE MONTH, FOR ONLINE HEALTH, FITNESS, AND LIFE COACHING! (see # 3 below). ATTEND OUR WORKSHOP AT 11 AM ON 1/18 TO LEARN MORE. No matter where you are in the world we are here to help you reach your goals!


The good news is that while the old habit circuitry in your brain will never go away, you can build new circuits that will eventually become as strong as the old ones. When this happens, you have not just made and kept a New Year’s Resolution. Rather, you have changed your life.


Dedicated to Your Health and Fitness Success,Scott Newton, MS, CPT

Founder, Evolve Personalized Fitness

Office: (949) 661-1213

scott@evolvefitnessdp.com


P.S. Whenever you’re ready, here are a few ways we can help…


1. Train With Us One on One. For the optimal program to help you reach your goals we will set you up for success with our movement assessments, fitness coaching sessions and a personalized training plan focusing on accountability, nutrition, flexibility, strength, balance, posture, muscular and cardiovascular endurance, as well as flexible scheduling to accommodate anyone’s busy calendar. Reply with ‘1 on 1’ in the subject line and I’ll get you all the details.


2. Train With US Four on One. We are not a boot camp. We personalize our group training by averaging a 4:1 ratio of clients per trainer. Our semi-private training follows our training program designed to get you results while enjoying the camaraderie of a group. This affordable option will give you the service you need while getting the results you want and is designed to accommodate just about anyone’s budget. Reply with ‘4 on 1’ in the subject line and I’ll get you all the details.


3. Get One Month of our Accountability, Fitness, Nutrition, and Life Coaching Program for just $1. Success with anything takes planning. Most of the time it won’t happen without a great mentor, teacher, or coach. Meet with us up to 3 times in a week so we can help you solve your health, diet, and fitness challenge and set you up for success in reaching your goals. Reply with ‘Accountability’ in the subject line and I’ll follow up on how you can get started.

PLUS, check these out…

https://www.facebook.com/evolvefitnessdp 

https://www.yelp.com/biz/evolve-personalized-fitness-dana-point-2?osq=Gyms

What Motivates You?

What Motivates You?

It’s almost that time of year again. The New Year’s Resolution is right around the corner.

This year I’m going to……………………………..

The statistics

Brace yourself. According to Rod K. Dishman, Ph.D., director of the Behavioral Fitness Laboratory at the University of Georgia, nearly 50 percent of people who begin an exercise program drop out within the first 6 months. The question is, “Why?” What is it about sticking with a fitness routine that causes so many people to abandon it?

The answer? Motivation. They don’t want health and fitness badly enough. It is a simple fact of human psychology that if we want something badly enough, we’ll do everything we can to get it.

Your challenge is to find out what motivates you to get serious about fitness and stick with it.

At Evolve we HAVE a Program! It’s not a hosted workout without a long term plan. We HAVE accountability. We HAVE periodization (please look it up or email me to discuss). We HAVE a community of like minded clients and trainers that support each other. We WILL help you reach your goals!
You do not have to be part of that 50 percent who quit. You can stay committed and finish strong. It is all about finding what motivates you personally while having a coach to guide you.

Here are some possible motivators for you.

1. Do it for your health. Consistent exercise and healthy eating are the two very best things you can do for your health. You will develop a strong, healthy heart, reduce your chances of many cancers, prevent diabetes, keep a sharp mind and resist dementia and avoid many of the common ailments that come with aging. It is possible to age without decay, and the key to this is exercise and eating well.

2. Do it to look better. Appearance isn’t everything, but most of us care how we look. A strong and healthy person just looks good. And it isn’t all physical. Your demeanor will change as you develop the confidence that comes from the discipline of fitness. You will appear more energetic and confident because you will be more energetic and confident!

3. Do it to relieve stress. Really! It isn’t a cliché. Exercising really does cause physical changes in your brain and nervous system that results in feelings of calmness and well-being. In fact, you may get so hooked on the mental benefits of exercise that you will crave it!

4. Do it to be strong. If you have never done focused weight training, then you literally have no idea of the total transformation that you will feel after just a few weeks. There is nothing like bending over to pick something up that normally results in discomfort, strain and even pain, only to find out that it is a piece of cake! And by getting strong now, you reduce your risk of age-related falls and fractures because you have the core strength and balance to keep yourself stable.

It is worth taking the time to discover the powerful motivators in your life. Do what it takes to get yourself moving. Find out what makes sweating worth it. Find out what you want more than that brownie. Your health is at stake; in fact, your very life is at stake. It’s time to transform yourself! Allow us to help you along the way. Email me TODAY to learn more!

Dedicated to Your Health and Fitness Success,
Scott Newton, MS, CPT
Founder, Evolve Personalized Fitness
Office: (949) 661-1213
scott@evolvefitnessdp.com

P.S. Whenever you’re ready, here are a few ways we can help…

1. Train With Us One on One. For the optimal program to help you reach your goals we will set you up for success with our movement assessments, fitness coaching sessions and a personalized training plan focusing on accountability, nutrition, flexibility, strength, balance, posture, muscular and cardiovascular endurance, as well as flexible scheduling to accommodate anyone’s busy calendar. Reply with ‘1 on 1’ in the subject line and I’ll get you all the details.

2. Train With US Four on One. We are not a boot camp. We personalize our group training by averaging a 4:1 ratio of clients per trainer. Our semi-private training follows our training program designed to get you results while enjoying the camaraderie of a group. This affordable option will give you the service you need while getting the results you want and is designed to accommodate just about anyone’s budget. Reply with ‘4 on 1’ in the subject line and I’ll get you all the details.

3. Get One Month of our Accountability, Fitness, Nutrition, and Life Coaching Program for just $1. Success with anything takes planning. Most of the time it won’t happen without a great mentor, teacher, or coach. Meet with us up to 3 times in a week so we can help you solve your health, diet, and fitness challenge and set you up for success in reaching your goals. Reply with ‘Accountability’ in the subject line and I’ll follow up on how you can get started.

https://www.yelp.com/…/evolve-personalized-fitness-dana-poi…

You are What You Eat: You Can’t Out Exercise a Bad Diet

You are What You Eat: You Can’t Out Exercise a Bad Diet

Ever heard someone give themselves permission to indulge their sweet tooth just because they just had a great workout? It’s a common excuse. Many people believe that because they exercise, they’re in the black as far as their calorie input/output. But in reality, this sort of thinking is a sure road to failure. Most people with a lean body and a 6 pack didn’t get that way by rationalizing their way to the desert buffet.

Many people have no idea how many calories they take in on an average day, often severely underestimating when asked to take a guess at it. But they also overestimate the number of calories they burn. The truth is, 55 minutes of the best training session at Evolve will not cancel out that burger, fries, and milkshake!

Do the math

Let’s look at the hard numbers. An average, moderately intensive workout will burn 300-400 calories in about an hour. That’s an hour of hard work with plenty of sweat and hard breathing.

Now say on the way home from the gym, you decide to grab a couple of donuts from Dunkin’ Donuts. After all, you’ve earned it! In the 3 minutes it will take you to put away two chocolate frosted cake donuts, you’ve consumed 720 calories. All your hard work is wasted, plus you’ve provided your body with several hundred extra calories to store as fat!

Or maybe you just want to have some pizza and soda with friends. You consider the 600 calories you burned running on the treadmill for an hour today (at 10 miles per hour—that’s a really fast run for a really long time!), so you eat 4 pieces of pizza and a coke. No problem, right? Wrong. You just downed 900-1,000 calories in about 10 minutes! Is it really worth it?

Face the facts

The bottom line is you simply can’t out train a bad diet. If you try to spar a bad diet with exercise, the exercise will lose every single time. The only way to lose weight and get that lean, sexy, healthy body that looks great in anything (or nothing) is to eat a healthy diet AND exercise.

Your weight loss is driven by diet and maintained by exercise. The only way to get ahead in the calorie game is to eat fewer calories than you burn. Only then will you begin to see the fat melt away. Exercise builds muscle and can rev up your metabolism, but you won’t lose weight if you continually eat more than you can metabolize.

This is not to say that exercise is not important. It is! In fact, according to Barry Braun, associate professor of kinesiology at the University of Massachusetts at Amherst, “When you look at the results in the National Weight Control Registry, you see over and over that exercise is one constant among people who’ve maintained their weight loss.” 1 Want to keep the pounds off? Exercise! Exercise is crucial. And you must combine it with a balanced diet if you want to shed pounds.

Start smart

Have you been trying to out exercise your diet? Don’t be discouraged; many of us have been guilty of this. It’s time to rethink your weight loss strategy. Try the following tips to start fresh and recreate your body!

• Plan, plan, plan. The only way you are going to get control of your diet is to plan ahead. Do not let yourself get hungry with nothing healthy prepared to eat; your will power will plummet and you will reach for a snack that will set you back. Keep food ready in your refrigerator that you can grab and heat quickly. And don’t leave the house without cool water, nuts, fruit, whole grain crackers and cheese. Make things really easy by using a service like Lean Eats.

• Lift weights. When you start losing weight, you must protect your muscle. If you begin to lose pounds without adding in weight lifting, you will likely lose up to 25% of your muscle mass. Also, after an intense weight lifting workout targeting at least 3 big muscles, your metabolism increases for up to 39 hours after you are finished. And repairing that muscle tissue after lifting requires energy! Energy=calories burned.

• Get some accountability. We’ll strike this note again and again: you need a partner. Remember, the single biggest determiner of your fitness success is whether or not you have an accountability partner. Find someone to trade food journals with and report on how you are doing with your will power. Remember Evolve has a great training program with a TON of variety and accountability!

You need both exercise and a healthy diet to be lean, strong and healthy. Don’t neglect either one!

Dedicated to Your Health and Fitness Success,
Scott Newton, MS, CPT
Founder, Evolve Personalized Fitness
Office: (949) 661-1213
Cell Phone: (949) 294-7555
scott@evolvefitnessdp.com

P.S. Whenever you’re ready, here are a few ways we can help…

1. Train With Us One on One. For the optimal program to help you reach your goals we will set you up for success with our movement assessments, fitness coaching sessions and a personalized training plan focusing on accountability, nutrition, flexibility, strength, balance, posture, muscular and cardiovascular endurance, as well as flexible scheduling to accommodate anyone’s busy calendar. Reply with ‘1 on 1’ in the subject line and I’ll get you all the details.

2. Train With US Four on One. We are not a boot camp. We personalize our group training by averaging a 4:1 ratio of clients per trainer. Our semi-private training follows our training program designed to get you results while enjoying the camaraderie of a group. This affordable option will give you the service you need while getting the results you want and is designed to accommodate just about anyone’s budget. Reply with ‘4 on 1’ in the subject line and I’ll get you all the details.

3. Get One Month Of Fitness Planning For Just $1. Success with anything takes planning. Most of the time it won’t happen without a great mentor, teacher, or coach. Meet with us up to four times in a month so we can help you solve your health, diet, and fitness challenge and set you up for success in reaching your goals. Reply with ‘Planning’ in the subject line and I’ll follow up on how you can get started.

PLUS, check these out…

https://www.facebook.com/evolvefitnessdp

https://www.yelp.com/biz/evolve-personalized-fitness-dana-point-2?osq=Gyms

1http://www.nytimes.com/2010/04/18/magazine/18exercise-t.html?pagewanted=1

Upgrade Your Warm-up!

Upgrade Your Warm-up

You might be tempted to skip the warm up when you work out. After all, you only have so much time to exercise—“Let’s just get on with it already! I’m in a hurry!” But warming up is a critical component of your fitness routine, and skipping it could have unpleasant and even dangerous results—such as muscle strain, muscle injury and pain. Oh yeah, and a proper warm-up will actually IMPROVE your workout performance!

The Warm-up: Basics

A warm up is a short workout period at the beginning of your exercise session. It is generally low intensity and prepares your body for the upcoming exertion. The purpose of a traditional warm up is to slightly increase your heart rate. This raises your core body temperature and increases the blood flow to your muscles. Cold muscles and other connective tissues do not stretch very easily. A warm up session literally warms them up and relaxes them, making them more supple and ready to work.

Without a warm up, you will be more susceptible to sprained muscles, cramps and injury. Ultimately, these effects could keep you from exercising for an extended period of time as you recover, which is not conducive to the healthy lifestyle you desire.

It takes about three minutes for your body to realize that it needs to move more blood to your muscles, so the ideal warm up time is between five and ten minutes. There is no set prescription for what your warm up should consist of. You can choose a set of preparatory exercises (such as squats, lunges, toe touches, etc.,) or you can do a light intensity version of your upcoming workout (a brisk walk to prepare for a run, for example, or lifting light weights before increasing the load).

The Warm-Up: Advanced Strategy

Now with all that being said about a “basic” warm-up, let me share with you how I personally prepare myself, as well as every one of my personal training boot camp clients.

For long-term health and fitness combined with your weight loss training efforts it’s imperative to understand that a proper warm-up is about more than just “warming up the body.” It’s a about preparing the body for an all-out training assault that’s going to boost your metabolism through the roof.

Therefore, we look at the warm-up as a Preparation Phase for the workout to come. Through research and practical experience we’ve determined that best results are typically seen when an exercise prep routine incorporates 3 key components:
Tissue Quality
Corrective Exercise
Mobility & Activation
Tissue Quality

Almost all chronic joint pain or overuse injuries are caused by tightness and restrictions in the muscles above and below the joint in question. In other words, it’s not about PAIN SITE… it’s about PAIN SOURCE! Knee pain is often caused by restrictions in the tissue of your calves and front/inner/outer thighs. Back pain is often caused by restrictions in your glutes and hamstrings. Shoulder pain is often caused by restrictions in your thoracic spine (T-Spine), chest and lats.

Tissue quality describes the general health of your muscles and the interconnected web of fascia that surrounds them all. Over time, we develop scar tissue, adhesions, knots and trigger points due to high-intensity training, overuse, and/or extended periods of sitting.

The best way to address this is to self-massage sore, tight, and restricted muscle groups of the body to regenerate tissue both pre and post-workout to promote injury reduction and allow for a smoother, more productive workout. In addition, self-massage before stretching allows for a better, more complete stretch by smoothing out the knots. You should always precede flexibility work with tissue quality for best results. Massage is one of those counter-intuitive things whereby you are actually actively searching for pain. In fact, it’s the only time to ever do so when it comes to proper training.

The best analogy I can give you is this:

If it hurts that much when you put pressure on your muscles, just imagine how bad your joints must feel!

Corrective Exercise

We all have unique “issues” with our body mechanics and functional movement capabilities. For some it’s a lack of flexibility, while others there may be a balance or mobility issue. Perhaps there’s an asymmetry – one side is significantly “stronger” than the other leading to muscular imbalances, postural distortions and overcompensation injuries. You can find out your individual corrective needs by going through a movement screen such as the Functional Movement Screen (FMS).

The FMS is a ranking and grading system that documents movement patterns that are key to normal function. By screening these patterns, the FMS readily identifies functional limitations and asymmetries. These are issues that can reduce the effects of functional training and physical conditioning and distort body awareness.

The FMS generates the Functional Movement Screen Score, which is used to target problems and track progress. This scoring system is directly linked to the most beneficial corrective exercises to restore mechanically sound movement patterns.

Exercise professionals monitor the FMS score to track progress and to identify those exercises that will be most effective to restore proper movement and build strength in each individual.

So, in a nutshell, the FMS is designed to:
Identify functional limitations and asymmetries which have been linked to increased injury risk
Provide exercises to restore proper movement, and build stability, mobility, and strength in each individual
Send me an email (listed below) to schedule your complimentary FMS TODAY!

Mobility & Activation

More than just a typical warm-up, a mobility and activation circuit truly prepares your body for a maximum performance workout. Mobility describes the ability of a joint, or a series of joints, to move through an ideal range of motion. Though mobility relies on flexibility, it requires an additional strength, stability, and neuromuscular control component to allow for proper movement. Activation is often paired with mobility because many mobility exercises activate key, and often dormant, pillar stabilizers in your hips, core and shoulders.

More Than Just a Warm-Up…

So, as you can see, a warm-up is much more than just a warm-up when you’re training smarter for long-term health, fitness and fat loss goals. Think twice before you skip the “warm-up” in your next workout…

Dedicated to Your Health and Fitness Success,
Scott Newton, MS, CPT
Founder, Evolve Personalized Fitness
Office: (949) 661-1213
Cell Phone: (949) 294-7555
scott@evolvefitnessdp.com

P.S. Whenever you’re ready, here are a few ways we can help…

1. Train With Us One on One. For the optimal program to help you reach your goals we will set you up for success with our movement assessments, fitness coaching sessions and a personalized training plan focusing on accountability, nutrition, flexibility, strength, balance, posture, muscular and cardiovascular endurance, as well as flexible scheduling to accommodate anyone’s busy calendar. Reply with ‘1 on 1’ in the subject line and I’ll get you all the details.

2. Train With US Four on One. We are not a boot camp. We personalize our group training by averaging a 4:1 ratio of clients per trainer. Our semi-private training follows our training program designed to get you results while enjoying the camaraderie of a group. This affordable option will give you the service you need while getting the results you want and is designed to accommodate just about anyone’s budget. Reply with ‘4 on 1’ in the subject line and I’ll get you all the details.

3. Get One Month Of Fitness Planning For Just $1. Success with anything takes planning. Most of the time it won’t happen without a great mentor, teacher, or coach. Meet with us up to four times in a month so we can help you solve your health, diet, and fitness challenge and set you up for success in reaching your goals. Reply with ‘Planning’ in the subject line and I’ll follow up on how you can get started.

PLUS, check these out…

https://www.facebook.com/evolvefitnessdp

https://www.yelp.com/biz/evolve-personalized-fitness-dana-point-2?osq=Gyms

Liver Detoxification 101

Liver Detoxification 101

When was the last time you thought about your liver?  If you are like most people, this amazing organ does not command much of your attention.  But if you are interested in living as healthily as possible, attending to your liver can have big payoffs.

Named after the Old English word for “life,” the liver is a critically important part of your body.  The array of functions it performs is staggering.  These include:

  • Controlling blood sugar
  • Regulating fat storage
  • Producing proteins
  • Cleansing the blood
  • Metabolizing fat
  • Producing energy

However, if toxins clog and overwhelm the liver, it will cease to perform its functions correctly.  If the liver cannot cleanse the toxins from the body effectively, those toxins can trigger an immune response which not only can burden the immune system but possibly lead to autoimmune diseases such as arthritis.

You may also find that weight control becomes much more difficult as a result of a backed-up liver.  Blood sugar control, fat storage and metabolism are all critical factors in weight management, and your liver is a key player in this delicate balance.  A toxic liver cannot keep up with its metabolic functions if it is unhealthy.

Other symptoms of liver overload are food allergies, high cholesterol, high blood pressure, skin conditions and digestive problems such as heartburn and bloating.

What causes a toxic liver?

Every day our bodies are bombarded by many different toxins, and it is primarily the job of the liver to handle this toxic load.  These toxins can come from pesticides and chemicals used in the production of our food, environmental substances such as impure water and pollution, medications, artificial sweeteners, high amounts of animal fat and even caffeine and alcohol.

Cleansing the liver

While there is no escaping all exposure to toxins and poisons, there are some things we can do to not only lighten the load on our liver but also to cleanse and detoxify it.

  • Exercise:  When your circulation is enhanced, all of your organs perform better, including your liver.  Moderate exercise and deep breathing will stimulate your circulation and blood flow, and this in turn will deliver nutrients and oxygen to all parts of your body.  Aim for at least 30 minutes of exercise each day.
  • Diet:  Cleansing the liver involves avoiding the offenders such as artificial sweeteners, overly processed foods, chemical additives, pesticides, excess animal fat and medication (if possible).  It also involves adding in foods that are believed to help to cleanse the liver such as garlic, grapefruit, beets, carrots, green tea, filtered water, leafy green vegetables and olive oil.
  • Environment:  Try to reduce your exposure to environmental toxins whenever possible.  Moderating your use of strong cleaning chemicals, avoiding tap water and getting plenty of fresh air may help.  Using natural personal care products will also reduce the toxic load on your liver, as these tend to be absorbed through the skin into the blood stream.

Any effort you make towards cleansing your liver and taking better care of this vital organ will bring big payoffs in terms of your overall health, both short term and long term.

Dedicated to Your Health and Fitness Success,
Scott Newton, MS, CPT
Founder, Evolve Personalized Fitness
Office:  (949) 661-1213
Cell Phone:  (949) 294-7555
scott@evolvefitnessdp.com

P.S. Whenever you’re ready, here are a few ways we can help…

1. Train With Us One on One.  For the optimal program to help you reach your goals we will set you up for success with our movement assessments, fitness coaching sessions and a personalized training plan focusing on accountability, nutrition, flexibility, strength, balance, posture, muscular and cardiovascular endurance, as well as flexible scheduling to accommodate anyone’s busy calendar.  Reply with ‘1 on 1’ in the subject line and I’ll get you all the details.

2. Train With US Four on One.  We are not a boot camp.  We personalize our group training by averaging a 4:1 ratio of clients per trainer.  Our semi-private training follows our training program designed to get you results while enjoying the camaraderie of a group.  This affordable option will give you the service you need while getting the results you want and is designed to accommodate just about anyone’s budget.  Reply with ‘4 on 1’ in the subject line and I’ll get you all the details.

3. Get One Month Of Fitness Planning For Just $1.  Success with anything takes planning.  Most of the time it won’t happen without a great mentor, teacher, or coach.  Meet with us up to four times in a month so we can help you solve your health, diet, and fitness challenge and set you up for success in reaching your goals.   Reply with ‘Planning’ in the subject line and I’ll follow up on how you can get started.

PLUS, check these out…

https://www.facebook.com/evolvefitnessdp

https://www.yelp.com/biz/evolve-personalized-fitness-dana-point-2?osq=Gyms

Gut Permeability and Your Diet

Gut Permeability and Your Diet

More and more we are hearing about food allergies and food sensitivities.  Because they are such common conditions, it is important to understand the difference between the two and what the health issues are which surround them.

The difference between food sensitivities and food allergies

Though on the surface food sensitivities and food allergies may seem like the same thing (they can even cause some of the same symptoms), they are, in fact, two different conditions.  The least common of the two is a food allergy.  A food allergy will bring about a response from the immune system that can impact several different parts of your body.  Food allergies can be life-threatening.  Food sensitivity or food intolerance symptoms are less serious but are more common, being typically confined to the digestive tract.

The gut connection

When you have a food allergy, your body essentially treats the food as something that is threatening to your body and therefore mounts an attack against it.  The reason for the attack is that particles of that food and other molecules have traveled from the intestines into the bloodstream; but they are not supposed to be there.

How did they get there?

Through what is known as a leaky gut.  A normal, healthy intestine has walls that are tight, allowing only small molecules such as vitamins, simple sugars and amino acids to pass through it.  But when the gut becomes overly permeable, larger molecules, toxins, bacteria and bits of undigested waste pass through into the blood stream.  These molecules are not supposed to be in the bloodstream at all.

The result is that this triggers a response in the body, and the large molecules are treated as foreigners, triggering an immune reaction leading to digestion problems, autoimmune diseases and additional food allergies.  If your body begins producing antibodies to certain foods and food groups, then those foods will be treated as pathogenic by your body.

What are the causes and symptoms of leaky gut?

There are many causes of leaky gut.  These include:

  • Anti-inflammatory medications such as ibuprofen and aspirin
  • Alcohol and caffeine
  • Antacid medications
  • Food additives
  • Allergies to food
  • Stress
  • Infections within the bowel itself
  • Diets high in refined flours, sugars and other processed foods
  • Candidiasis
  • Antibiotics

If you have leaky gut, you may experience a range of symptoms such as fatigue, joint and muscle pain, pain and bloating in the abdomen, skin rashes, arthritis, fibromyalgia, and depression.

The solution

The good news is that if you think you have leaky gut, there are several action steps you can take to begin healing.  The key is to remove anything that may be contributing to your condition, while at the same time feed your body what it needs to begin repairing the damage.

Try the following suggestions to start on the road to healing and health:

  1. Eliminate alcohol and caffeine from your diet.
  2. Stop using all anti-inflammatory drugs.
  3. Chew your food thoroughly and take a digestive enzyme to aid digestion.
  4. Take probiotics to increase the number of friendly microbes in your intestines.
  5. Eat at least nine servings of fruits and vegetables each day.
  6. Stop eating refined, white flour, sugar and processed foods.
  7. Drink plenty of filtered water.

 

Dedicated to Your Health and Fitness Success,
Scott Newton, MS, CPT
Founder, Evolve Personalized Fitness
Office:  (949) 661-1213
Cell Phone:  (949) 294-7555
scott@evolvefitnessdp.com

P.S. Whenever you’re ready, here are a few ways we can help…

1. Train With Us One on One.  For the optimal program to help you reach your goals we will set you up for success with our movement assessments, fitness coaching sessions and a personalized training plan focusing on accountability, nutrition, flexibility, strength, balance, posture, muscular and cardiovascular endurance, as well as flexible scheduling to accommodate anyone’s busy calendar.  Reply with ‘1 on 1’ in the subject line and I’ll get you all the details.

2. Train With US Four on One.  We are not a boot camp.  We personalize our group training by averaging a 4:1 ratio of clients per trainer.  Our semi-private training follows our training program designed to get you results while enjoying the camaraderie of a group.  This affordable option will give you the service you need while getting the results you want and is designed to accommodate just about anyone’s budget.  Reply with ‘4 on 1’ in the subject line and I’ll get you all the details.

3. Get One Month Of Fitness Planning For Just $1.  Success with anything takes planning.  Most of the time it won’t happen without a great mentor, teacher, or coach.  Meet with us up to four times in a month so we can help you solve your health, diet, and fitness challenge and set you up for success in reaching your goals.   Reply with ‘Planning’ in the subject line and I’ll follow up on how you can get started.

PLUS, check these out…

https://www.facebook.com/evolvefitnessdp

https://www.yelp.com/biz/evolve-personalized-fitness-dana-point-2?osq=Gyms

Your Strategy for Success on Thanksgiving

Your Strategy for Success on Thanksgiving

In just a few days, families all over America will be sitting down to a meal which looks back to that first Thanksgiving in which the Pilgrims commemorated the harvest after a harsh winter. The year was 1621, and Governor William Bradford proclaimed a day of thanksgiving, which the colonists celebrated as a traditional English harvest feast.

George Washington declared Thanksgiving a holiday in 1789, and in 1941 Congress passed a resolution which decreed that the holiday should fall on the fourth Thursday of November.

Feasting together is as old as the human race. It is a way of celebrating and enjoying time with family and friends. But if we are not careful, we can overdo the festivities and end up setting ourselves back over the Thanksgiving holiday weekend.

Just how big is your meal?

It’s hard to believe, but the average Thanksgiving meal contains 3,000 calories and 229 grams of fat. And most of us don’t limit ourselves to one indulgent meal. It’s typical to snack and celebrate all day long!

The trouble comes when we have to deal with those extra calories that we have packed into our bodies:

“A 160 lb. person would have to run at a moderate pace for four hours, swim for five hours or walk 30 miles to burn off a 3,000-calorie Thanksgiving Day meal,” said Dr. Cedric Bryant, ACE chief exercise physiologist. Many people start by snacking throughout the day and that combined with the meal can lead to a total caloric intake of 4,500.”1

Tips for Turkey Day

The good news is that you don’t have to forgo your favorite holiday foods. There is room for a little indulgence at a holiday feast! The secret is to have a plan as we head into the holiday season. By staying on top of both your calorie intake and your physical activity, you can enjoy your favorite foods in moderation and emerge on the other side just as fit as you are now.

Plan your meals. If you know that you are going to be having some heavy, celebratory meals in the upcoming days, limit your intake at other meals to help keep your diet balanced out. Don’t skip meals, but make them lighter and be sure to include plenty of healthy, lower calorie foods. For instance, if you are going to have a big lunch, eat a smaller breakfast and dinner.

Look at the big picture. Keep up with how you eating during the several days surrounding Thanksgiving. It’s not a good idea to indulge at every opportunity that presents itself. If you splurge heavily one day, take it easy the next.

Keep moving. The last thing you need this time of year is a slowed-down metabolism. Staying active is a great way to give your body a fighting chance to negotiate the extra calories you will be consuming.

To get the biggest bang for your exercise-buck, do regular strength training moves. Even after your strength training session has ended, your metabolism and calorie-burn remains high when you do strength training!

Here are some simple strengthening exercises you can do no matter where you are—whether in your office at work or at the in-laws:

1. Push-ups If you aren’t used to doing push-ups, start with your hands on a raised surface such as a desk. As you gain strength, you can gradually move to doing them fully on the floor.

2. For extra credit, hold dumbbells or other heavy objects in your hands while lunging.

3. To do a proper squat, lower yourself just as though you are about to sit into a chair, then raise back up.

4. Find the nearest step and with alternating legs, step onto the step with one leg then lower yourself back down. Again, holding heavy objects in each hand will increase the effect.

There is no need to pack on the pounds this Thanksgiving. Figure out your strategy now, and then when the festivities start, just work the plan!

Dedicated to Your Health and Fitness Success,
Scott Newton, MS, CPT
Founder, Evolve Personalized Fitness
Office: (949) 661-1213
Cell Phone: (949) 294-7555
scott@evolvefitnessdp.com

P.S. Whenever you’re ready, here are a few ways we can help…

1. Train With Us One on One. For the optimal program to help you reach your goals we will set you up for success with our movement assessments, fitness coaching sessions and a personalized training plan focusing on accountability, nutrition, flexibility, strength, balance, posture, muscular and cardiovascular endurance, as well as flexible scheduling to accommodate anyone’s busy calendar. Reply with ‘1 on 1’ in the subject line and I’ll get you all the details.

2. Train With US Four on One. We are not a boot camp. We personalize our group training by averaging a 4:1 ratio of clients per trainer. Our semi-private training follows our training program designed to get you results while enjoying the camaraderie of a group. This affordable option will give you the service you need while getting the results you want and is designed to accommodate just about anyone’s budget. Reply with ‘4 on 1’ in the subject line and I’ll get you all the details.

3. Get One Month Of Fitness Planning For Just $1. Success with anything takes planning. Most of the time it won’t happen without a great mentor, teacher, or coach. Meet with us up to four times in a month so we can help you solve your health, diet, and fitness challenge and set you up for success in reaching your goals. Reply with ‘Planning’ in the subject line and I’ll follow up on how you can get started.

PLUS, check these out…

https://www.facebook.com/evolvefitnessdp

https://www.yelp.com/biz/evolve-personalized-fitness-dana-point-2?osq=Gyms

http://www.acefitness.org/…/hard-to-believe-average-thanksg…

Fall Is Here—You Should Be Sleeping More

Fall Is Here—You Should Be Sleeping More

Tick, Tick, Tick…whether you realize it or not, your inner clock is being affected by the changing season, and it all has to do with what is called the circadian rhythm.

Circadian Rhythm

The circadian rhythm is the 24-hour cycle that your body runs on that monitors and regulates your sleep patterns.1 The driver of this cycle is daylight—the amount of daylight that reaches your eyes.

During the summer months, there is more daylight because the days are longer, and so we typically sleep less. The extra daylight that reaches our eyes keeps us alert and active for more hours each day. You may notice that during the summer months you take fewer naps, are less drowsy during the day, and sleep fewer hours at night.

However, with the approaching fall and winter seasons, the daylight hours slowly begin to shorten. Your body receives this signal through your eyes and the amount of light that reaches them. As the sun sets, you will produce a hormone called melatonin, which causes you to start feeling relaxed and sleepy.

During the long days of summer, your melatonin level doesn’t begin to rise until late in the evening, because the sun sets later. However, during the shorter days of fall and winter, you may have a melatonin rise in the late afternoon, as the daylight begins to fade. This is a signal to your body that it is time to sleep.

All this is very natural: Our bodies were designed to operate on this biological cycle of sleeping more in the fall and winter and less in the spring and summer. However, something has happened that has thrown that natural cycle off and has caused declining health.

Can you guess what it is?

It’s Electric!

Electric light has altered our body’s ability to effectively monitor appropriate sleep cycles. If the days are shorter and there is less light, we can simply turn on bright lights and stifle our melatonin production. We lose our natural circadian rhythm and often end up abusing our bodies and ignoring our need for sleep.

Fooling our bodies with artificial light every now and then is fine. But few of us do this “every now and then.” For many of us, pushing our bodies to keep functioning long after dark is status quo. The problem is that this can cause dangerous health problems.

Are You Sleeping Enough?

If you are not getting the amount of sleep you need, your body will tell you. Many of us, however, have grown so accustomed to the symptoms of sleep deprivation that we do not even realize there is a problem.

For example, do you often feel drowsy during the day or fall asleep while reading or during other activities when you are still and quiet? Perhaps you get drowsy while driving. Do you need an alarm clock to wake up in the morning? Do you fall asleep almost immediately when your head hits the pillow?

Believe it or not, these are all signs that you are not getting enough sleep! And yet, most people would be shocked to find out that this is not normal behavior for people who get plenty of sleep.

Beyond just extra sleepiness, however, sleep deprivation can cause other, more serious health issues. Weight gain, heart disease (such as high blood pressure), and a compromised immune system (meaning you are less able to fight off viruses and infections) are some of the more dangerous side effects of not sleeping enough. Being sleepy during the day may be seen as simply inconvenient, but heart disease can cause an early death.

The solution is to pay attention to how much sleep you are getting, and then take steps to increase that amount if you find that you are not getting enough rest. Ideally, you should be getting between seven and eight hours of sleep. If you do not think you have room in your schedule for that much time in bed, consider the time it will take to deal with the illness that can result from not sleeping enough. Wouldn’t you rather sleep than be sick?

Dedicated to Your Health and Fitness Success,
Scott Newton, MS, CPT
Founder, Evolve Personalized Fitness
Office: (949) 661-1213
Cell Phone: (949) 294-7555
scott@evolvefitnessdp.com

P.S. Whenever you’re ready, here are a few ways we can help…

1. Train With Us One on One. For the optimal program to help you reach your goals we will set you up for success with our movement assessments, fitness coaching sessions and a personalized training plan focusing on accountability, nutrition, flexibility, strength, balance, posture, muscular and cardiovascular endurance, as well as flexible scheduling to accommodate anyone’s busy calendar. Reply with ‘1 on 1’ in the subject line and I’ll get you all the details.

2. Train With US Four on One. We are not a boot camp. We personalize our group training by averaging a 4:1 ratio of clients per trainer. Our semi-private training follows our training program designed to get you results while enjoying the camaraderie of a group. This affordable option will give you the service you need while getting the results you want and is designed to accommodate just about anyone’s budget. Reply with ‘4 on 1’ in the subject line and I’ll get you all the details.

3. Get One Month Of Fitness Planning For Just $1. Success with anything takes planning. Most of the time it won’t happen without a great mentor, teacher, or coach. Meet with us up to four times in a month so we can help you solve your health, diet, and fitness challenge and set you up for success in reaching your goals. Reply with ‘Planning’ in the subject line and I’ll follow up on how you can get started.

PLUS, check these out…

https://www.facebook.com/evolvefitnessdp

https://www.yelp.com/biz/evolve-personalized-fitness-dana-point-2?osq=Gyms