Permission to Fail

Over the years as both a fitness enthusiast and fitness coach I’ve learned many valuable lessons to help my clients lose weight, feel great, and ultimately be the best version of themselves. However, I think one lesson – one I rarely talk about in the way I will today – stands above all the rest…

It’s NOT a lesson about exercise program design, advanced nutrition practices, or anything of the sort. In addition, it’s a LIFE lesson that can and should be used when wanting to accomplish anything. I certainly have used it as an entrepreneur, and I’ve come across countless others from fitness business coaching clients to training clients and a select few personal trainers.

A Little Back Story First…
One of the benefits of working in the fitness industry for 29 years now,as an athletic director, teacher, personal trainer, business coach, manager, business owner and mentor is the opportunity to see so many successful and wannabe successful members, clients, athletes, students, and trainers.

It’s been an “in the trenches” lesson in human behavior that has given me incredible insight into the mindsets of those who “defeated the odds”, as well as those who just faded away accomplishing nothing…generally placing blame on the outside circumstances.

I’ve routinely seen busy-as-can-be-busy, single or might-as-well-be-single-moms lose 20, 40, 80 or more pounds, renew their enthusiasm for life, and become the role model they always wanted to be. At the same time, I’ve seen more times than I care to think about, people with practically unlimited financial resources, kids self-sufficient or out of the house, with little responsibility left other than to be a good citizen and take care of themselves never take any real action to make even an iota of progress on their fitness goals.

What I’ve Learned About People (maybe you)
I’ve discovered that one of the critical factors in achievement of any kind is the capacity to work through tough times, chaos, change and lots of uncertainty (LIKE NOW). The most successful people deal with all of these obstacles, oftentimes more than others, but they take their lumps and keep pushing forward. Sometimes they even get knocked down hard (like no measurable results for weeks or even MONTHS at time), but they get back up and stay in the fight. They stay the course instead of jumping from one program to the next to the next hoping for the magic bullet.

Then there are those who never seem to get anywhere. They simply go through the motions, or worse bounce around from one program to another, chasing daily deals or looking for the coach that will tell them what they want to hear. Many of these people have the perfect or near perfect scenario to achieve their goals – time and money are NOT an issue (by the way, time and money RARELY are the issue, but that’s another newsletter altogether). Still, these people get nowhere.

I know it sounds insane, but it’s not unusual. Ask any trainer with even a few months of experience.

The Difference Maker
I’ve come to realize that most of those people simply did not give themselves permission to fail.

Now, you might be asking, “how can that be; they did fail!”

Yes, they failed in the sense that they didn’t get results, but the real failure was that they never even tried! They didn’t try because deep down they were afraid to fail… yet they did fail in the end. Kind of a whacky little circle we’re going in here, isn’t it?

That’s the funny thing – either way you fail. Not taking action keeps you where you’re at so you can’t achieve your goals, and thus, by default, fail. But, at least you didn’t fail trying, right? Wait, WHAT?!

Look, nobody but YOU can “Have Faith & Take Action!” (side note: I came up with that ‘tagline’ as a result of facing my own demons that were causing me to fail by NOT taking action for fear of failing. I get it!)

From what I’ve seen, and personally experienced, YOU DO HAVE THE POWER TO ACHIEVE YOUR GOALS! You just need to give yourself permission to royally screw up and fall flat on your face trying.

Listen, I know EXACTLY what it’s like to be in an unhappy situation, unhappy with myself and wishing things were different…thinking, “only if…”

Fortunately I received some excellent coaching and a good kick in the ass that got me going in the direction that I wanted, a direction that has led me here to share with you today. 🙂

Don’t get me wrong though; there have been some big bumps in the road along the way, but I keep my foot on the gas and continue to drive towards my vision. I continue to test my limits and face my fears because I’ve learned, “on the other side of fear is freedom.”

Oh, by the way, I’ve also learned that all my mentors – all those people I look up to as “heroes” –deal with the same insecurities and fear of failure that you and I do. They just feel the fear and do it anyway.

Now I want to help YOU…

The Lesson
There comes a time when you simply have to go for it – JUST DO IT!

Successful clients have doubts and fears. They don’t know all the answers (often times none at all – they put their faith in ME), and they can’t predict the outcome of their exercise and nutrition program with any real certainty because life happens and the human body is lot more complicated than a + b = c.

If you want to fly with the eagles you have to leave the nest. Take a chance on yourself, be OK with failure, and if you do miss your mark you’ll have more information to work with so you can adjust your plan accordingly and keep moving forward. Besides, you only actually fail if you quit. This is a great time to choose to succeed with any of the options listed below. Contact me any time for more information.

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 ONLINE. TRY US OUT WITH UNLIMITED PERSONAL TRAINING FOR ONE WEEK FOR $99! OFFER ENDS 5/1/20. 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 ONLINE. TRY US OUT WITH UNLIMITED SESSIONS FOR TWO WEEKS FREE! OFFER ENDS 5/1/20. 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 Week of Unlimited ONLINE Private Fitness Coaching Sessions FREE! OFFER ENDS 5/1/2020. Success with anything takes planning. Most of the time it won’t happen without a great mentor, teacher, or coach. Meet with me for private online Zoom calls to set your program up for success. You can also join our private Facebook group so we can coach you toward reaching your health and fitness goals. Reply with ‘Accountability’ in the subject line and I’ll follow up on how you can get started.
  • offers valid for new clients or clients that have not trained in 3 months or longer

PLUS, check these out…

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

Working In vs. Working Out

We have all been told and made to believe that the more you workout the better results you will get, right? What if I told you that you need to rest and recover as much as you workout to optimize your training, nutrition, and therefore your results… 

Exercise of any type or duration requires you to spend energy outside of your body. It is a physical stressor that activates your sympathetic nervous system. The sympathetic nervous system is responsible for our “fight or flight” response. 

Paul Chek, founder of the C.H.E.K Institute promotes a concept of working in vs. working out. I love this!!! Working In supports organ and glandular function, cultivates energy in the body, makes our bodies more efficient, and resets natural biological rhythms. It also activates the parasympathetic nervous system, which is the side of our nervous system responsible for “rest and digest.” Working In creates energy in our body versus working out which spends that energy. 

 We spend much of our day in “fight or flight” mode and not enough time in “rest and digest.” Exercising or working out intensely without a break for recovery continues to drive a negative stress response in the body. We then become more energy depleted and are more susceptible to infections & injury. 

The key is to balance working out with working in. Working In includes but is not limited to… 

Leisure Walking

Massage Yoga 

Meditation 

Foam Rolling & Stretching 

Core work 

“Play” 

Working In also includes adequate restful sleep (7-9 hours) and providing your body with nutrient dense foods to build it back up. Working In includes activities or movement that you do not have to recover from. You don’t get stronger from the act of lifting weights; you get stronger by recovering from the act of lifting weights. 

Our bodies are not machines that can perform at the same intensity and efficiency for years at a time. Not taking a break from your exercise program can be counterproductive to achieving your goals. Exercise induced muscle damage needs healing time. If your muscles are not given the proper time to heal you miss the benefits of muscle adaptation, and the increases in strength and fitness. 

In addition, it’s important to note that our muscles can recover much quicker than our cartilage, tendons, ligaments, and joints. They run on a different time frame. Your joints will THANK YOU for a taking a break and doing a bit of working in. 

Based on the situation with our current environment, how can you spend some time working in?  Meditation each day is a great way to calm the body and the mind. Maybe foam rolling or stretching is something that you’ve been wanting to do more of. Whatever it is, the best way to move closer to your health and fitness goals is to spend time each day or multiple times per week working in. We are going to be offering three great online options for everyone to get involved with. We need to maintain our community and EVOLVE STRONG!  More to come soon……………….

Dedicated to Your Health and Fitness Success, 

Scott Newton, MS, CPT Founder, Evolve Personalized Fitness 

Office: (949) 661-1213 

scott@evolvefitnessdp.com​

Are You in the Top 9%?

BE IN THE TOP 9%!

There’s a reason why celebrities and other highly successful people use coaches and trainers: IT WORKS.

And that is why so many people are turning to personal trainers to help them move from mediocre to excellence in their pursuit of health, fitness and weight loss.

More than 91% of people who start an exercise program quit early—even before their new routine becomes a habit, and 61% will give up within the very first week!

Why? Because changing your lifestyle is hard.

In spite of all the infomercials and ads claiming that you can lose weight and transform your body in thirty days (or six weeks at the longest), the truth is, getting fit requires a lifestyle makeover that takes

•Time

•Determination

•Support

If any of these components is missing, the odds of success plummet.

The good news is that one component virtually guarantees the continued presence of the other two, and that is support–and support is the heart of what a good personal trainer provides.

A personal trainer helps with the time factor in two ways:

1.Finding time in your schedule to actually work out

2.Sticking with your program long enough to reach your goals.

A personal trainers supports you looking at your schedule and find ways to make fitness fit.

A seasoned personal trainer has much wisdom in the area of time management and is a master at figuring out how to work exercise into even the busiest schedules.

He can also design workouts that are both efficient and effective.

Finally, a personal trainer can also provide the motivation that you need to keep going, long after you would have stopped were you doing working out by yourself.

A personal trainer is your insurance policy against being another number in the appalling fitness drop-out statistics.

Don’t try to go it alone; we all need help.

Position yourself for success by working with one of Evolve’s personal trainers and watch fitness and robust health become part of your life.

To your success,

The Evolve Fitness Team

P.S. Send us a message to see how you can get a trainer for unlimited personal training sessions, for one week, for only $99! Serious (New Clients Only)

Metabolic Syndrome: Danger Ahead

Metabolic Syndrome: Danger Ahead

We’re talking about metabolic syndrome today. You’ve probably heard of this condition, but you may not completely understand what it is. The best way to think about metabolic syndrome is as an advanced warning system. We can compare it to the lights and warning sounds of a railroad crossing.

When you are driving and come upon a railroad crossing with the red lights flashing and the horns blaring, what is your reaction? That’s easy, isn’t it? You immediately recognize that something dangerous is ahead. The railroad warning system is telling you that unless you respond appropriately (in this instance you should stop your car before you drive across the tracks), you will almost certainly be hit by a train and if not killed, then seriously injured.


That is exactly what metabolic syndrome is. It is a warning system that lets you know that unless you respond appropriately to the warning signs, you are going to be in serious danger.


What is Metabolic Syndrome?


It’s called a syndrome because it isn’t a formal disease per se. Rather, it is a cluster of conditions that signal and lead to chronic and life-threatening illnesses. There are several conditions, and in order to be diagnosed with metabolic syndrome, you must have at least three of them.


These conditions include:A waistline of 40 inches or more for men and 35 inches or more for women (measured across the belly)A blood pressure of 130/85 mm Hg or higher or are taking blood pressure medicationsA triglyceride level above 150 mg/dlA fasting blood glucose (sugar) level greater than 100 mg/dl or are taking glucose-lowering medicationsA high density lipoprotein level (HDL) less than 40 mg/dl (men) or under 50 mg/dl (women) 1


Even if you are just barely in the risk categories of three of these conditions, such as having slightly high blood pressure, slightly increased blood sugar and a belly measurement of just over 35 (for women) and 40 (for men) inches, you are still in grave danger. Your body is signaling to you that the environment inside your blood vessels, heart and other organs is toxic and under great duress. Even though it is still early in the process, damage is occurring. The lights are flashing, the horns are sounding.


What is the risk?


So what’s the danger? What is this toxic environment producing? Someone with metabolic syndrome is at high risk for developing heart disease, diabetes, stroke, kidney problems, blood clots, reduced insulin production and even dementia.


The most at-risk people are those who have extra fat in their abdomen and waist, who have a family history of diabetes, and who have skin changes called acanthosis nigricans (darkened skin on the back of their neck or under their arms) and skin tags (usually on the neck).


Reversing Metabolic Syndrome: You can do this!


And now for great news: metabolic syndrome is not only preventable, but even if you already have it, you can reverse it with lifestyle changes.The first thing to do is lose any extra weight that you are carrying. Eat a diet that is high lean proteins & vegetables, as well as some fruit and nuts. Of course, limit the processed junk! Weight loss is probably 80% diet and 20% exercise. You really are what you eat!


Secondly, be sure to get regular exercise (at least 150 minutes per week). Not only will this burn extra calories and help to prevent further weight gain, but it will really start to condition and strengthen your cardiovascular system. You will also use insulin more efficiently as you increase your exercise. At Evolve we have an accountability program, using technology, that really works. It’s called Myzone. Just send me an email if you’re interested in learning more.


Preventing and reversing metabolic syndrome is a lifelong commitment: you are changing your lifestyle. If you already have some of the warning signs, respect those signs as you respect the flashing lights and blaring horns of a railroad crossing. It’s time to take action!


Dedicated to Your Health and Fitness Success,Scott Newton, MS, CPTFounder, 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 Online Accountability, Fitness, Nutrition, and Health 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 online, up to 3 times in a week, and join our private Facebook group so we can coach you toward reaching your health and fitness goals. Reply with ‘Accountability’ in the subject line and I’ll follow up on how you can get started.

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 Online Accountability, Fitness, Nutrition, and Health 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 online, up to 3 times in a week, and join our private Facebook group so we can coach you toward reaching your health and fitness 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

Sources: 1 http://my.clevelandclinic.org/disorders/metabolic_syndrome/hic_metabolic_syndrome.aspx

You Become What You Think About

You Become What You Think About


Have you ever heard the saying, “You reap what you sow?” Well, there is more to that saying than what you might think it means for agriculture. It seems as though the human mind can be compared to a plot of fertile land, merely reaping what has been planted there by the person experiencing life. In essence, our existence will ultimately resemble a living garden, overgrown with the things we think about – beautiful flowers or ugly weeds and our thoughts are the seeds of our fate.


Past, Present, and Future


The majority of us spend most of our days contemplating the events and lessons of the past while simultaneously daydreaming about the possibilities of the future, with very little mind paid to the sanctity of the present moment. However, it is in this present moment that we can begin to manifest what will become our future. Because of this, many people rightfully believe that there is no time other than now. In fact, some cultures have but one single word for both “now” and “then” as well as for “hello” and “goodbye” for this very reason.


That is why it is so important to understand how you inevitably become what you think about. With this vital knowledge, you will be able to begin manifesting your dreams and ambitions more easily, while waving goodbye to those bad habits and old standards of thinking that have been keeping you down. When you appreciate the linear relationship between the now, the future, and your thoughts therein, you will have no more trouble moving through events while reaping the best outcome possible.

The Strangest Secret


Earl Nightingale is a legend in the personal development industry. His recording of The Strangest Secret has sold over 1 million copies. It has changed many lives, and…it could change yours. Enjoy this brief excerpt!


http://www.youtube.com/watch?v=IoAlR1oQb0M&feature=share&list=FLpByjmKFWlFDg2gIBg_EY_A&index=7


The Hierarchy of Thought


We become what we think through a series of events that inevitably lead to our successes or failures. Our thoughts literally become our fate, in a completely controllable self-fulfilling prophetic way. In fact, there is an ancient code of ethics along those lines; and it goes something like this:
Be careful your thoughts, they become your beliefs.Be careful of your beliefs, they become your words.Be careful of your words, they become your actions.Be careful of your actions, they become your character.Be careful of your character, for it will become your legacy.


As you can see, your life is a literally an extension of the thoughts in your mind. So, when our parents would tell us as children, “It’s all in your head,” they were not completely incorrect. Although our actions do play a huge role in the outcome of our lives, it is our decisions surrounding those actions that matter the most in the end. After all, many people cannot say that they achieved any real success without first thinking it were a viable possibility.

Applying the Concept


You can certainly apply this to your weight loss and fitness journey. Simply put, you can’t expect to be successful if your head is filled with all the reasons why you will fail. Being aware of what has caused you to fail is important so you can avoid the same pitfalls. However, focusing on the fact that “you always fail” will just set the expectation and ultimately the result…


Instead, you need to focus your thoughts on achieving your goals (what does that look like?) and believe it’s possible. How? Read success stories of people like you. If they can do it so can you! Surround yourself with people who were where you are and have achieved the success you desire Engage with people that support your goals and want to see you succeed It’s time to start choosing and believing in YOU. We’re behind you all the way at Fitness Revolution! At Evolve we have a community that is unlike any other! If you’re interested in trying any of our programs send me an email TODAY!


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 Online Accountability, Fitness, Nutrition, and Health 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 online, up to 3 times in a week, and join our private Facebook group so we can coach you toward reaching your health and fitness 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

The Truth About Cholesterol

A January 2009 study published in the American Heart Journal found that nearly three out of four patients hospitalized for a heart attack had total cholesterol levels in the “normal” range of 200 or less.  Some of them were taking statins to lower their cholesterol, and some of them had naturally low cholesterol.  Basically, the statins weren’t preventing heart attacks from happening, and neither was low cholesterol.  

So why then is cholesterol a focus when it comes to overall health?

What Is Cholesterol?

Cholesterol is a waxy substance, technically a sterol – that is an important constituent of cell membranes.  The vast majority of cholesterol in the body is made in the liver, while the rest is absorbed from the diet. Cholesterol is the basic raw material that your body uses to make vitamin D; sex hormones, and bile acids needed for digestion.  The theory that fat and cholesterol cause heart disease became widely accepted despite much evidence to the contrary.

Cholesterol travels in particles called lipoproteins, the most common of which are high-density lipoproteins (HDL) and low-density lipoproteins (LDL).  HDL is the smallest of the lipoprotein particles and enables the transportation of triglycerides through the bloodstream. It also utilizes and excretes LDL form the body by delivering it to the liver; this is why HDL is referred to as the “good” cholesterol.  An increased level of HDL is protective against cardiovascular disease, lower levels of HDL raise your risk of heart disease. An HDL of 70 mg/DL or higher will give you the biggest benefits for your cardiovascular health. LDL cholesterol is referred to as the “bad” cholesterol.  It is actually a combination of two primary types: the large, fluffy Pattern A and the small, dense Pattern B. 

What if You Have Been Told All the Wrong Things

All of us have been told to avoid heart disease and heart attacks we need to keep our cholesterol levels in check.  A low-fat diet that avoids saturated fats, eggs, animal fats and is high in carbohydrates is recommended to lower cholesterol and protect us from heart disease.  Our body only absorbs 15% of the cholesterol we eat, the other 85% is excreted, therefore the cholesterol we consume has little to do with the cholesterol levels in our bloodstream.

Doctors, media, and those making nutritional recommendations to the public have wrongfully demonized saturated fat.  Saturated fat raises “good” (HDL) cholesterol and tends to change the pattern of your “bad” (LDL) cholesterol to the more favorable pattern A (big, fluffy particles).  Several recent studies have shown that saturated fat is not associated with a greater risk for heart disease. One study from Harvard concluded, “Greater saturated fat intake is associated with less progression of coronary atherosclerosis, whereas carbohydrate intake is associated with a greater progression.”  There is no evidence that supports a direct relationship between saturated fat and heart disease.

The True Cause of Heart Disease

The only time cholesterol is a problem is if it’s oxidized or damaged.  Oxidized LDL cholesterol sticks to the lining of the arteries and begins the process of inflammation- THE TRUE CAUSE OF HEART DISEASE.  Chronic inflammation is a significant component of virtually every single degenerative condition, especially heart disease and often flies under the radar with no obvious symptoms.

The number one dietary contributor to heart disease is sugar.  Sugar contributes to inflammation in the artery walls.  Processed carbohydrates and sugar increase triglycerides, which are an important and independent risk factor for heart disease.

Hypertension, high levels of triglycerides, and a high ratio of triglycerides to HDL are all better predictors of heart disease than cholesterol.  Sugar raises every single one of these measures.

Leading a Heart Healthy Life

Eliminate: sugar, soda, processed carbs, trans fats, processed meats, soybean and vegetable oils.  

Eat more:  wild salmon, grass-fed meat, vegetables, nuts, extra virgin olive oil (just don’t heat it), coconut oil, and avocados.  

Reduce stress:  meditate or practice deep breathing, express your emotions, play, cultivate intimacy & pleasure, and enjoy life!

Would you like some help with all of this?  Join our online Accountability Team FREE for one month.  Just email me for more details and put Accountability Team FREE in the subject heading.  

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 Online Accountability, Fitness, Nutrition, and Health Coaching Program for FREE!  Success with anything takes planning. Most of the time it won’t happen without a great mentor, teacher, or coach. Meet with us online, up to 3 times in a week, and join our private Facebook group so we can coach you toward reaching your health and fitness 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

How to Succeed with Your New Year’s Resolutions

How to Succeed with Your New Year’s Resolutions

As we approach the middle of the second month of the year, I want to address the issue of FAILED New Year’s Resolutions. It’s about this time most people give up. Actually, according to statistics compiled by a “big box” gym, the most drastic drop off in gym attendance occurs 38 days from the New Year (February 7th).

We all begin the year with high hopes and big goals for our health and fitness. But only 30 days into the year, only 6 out of 10 people are still on track with their goal to “lose weight,” “exercise more,” or “eat healthy.”

And by the end of the year, only 1 out of 10 people have sustained their New Year’s Resolution to be healthier.

What’s even worse for those who actually do lose weight, 80% of them gain it back again AND 67% of those people gain more weight back than they originally lost!

Without getting into the physiology of a messed up metabolism that extreme dieting, crazy HCG protocols, and over-training causes let’s look at it from a different angle…

PARADIGMS
Your paradigm is essentially how you see the world. It’s a multitude of beliefs and habits (passed along and picked up) that ultimately control your actions.

Side note to parents – YOU form your children’s paradigms. “What you don’t fix they will inherit. They’re an extension of YOU.” – Bob Proctor

It’s important to note for those of you trying to “get rid of bad habits” and “pick up good habits” that HABITS CANNOT BE ERASED. THEY MUST BE REPLACED.

But, once your old habits are replaced with new ones, what’s the secret to creating LONG-TERM habit change and keeping the weight off?

FAITH
Faith requires believing in the unseen and/or not yet materialized into reality.

Your weight-loss and fitness journey will not be linear.

There will be plateaus

There will be temptations.

There will be obstacles.

But, faith in YOURSELF and in the process will overcome these setbacks.

When times get hard, you will unconsciously fall back on your faith…or lack thereof.

So, how do you build up your faith?

REPETITION and COMMUNITY.
Repetition is at the foundation of learning. We must see, hear, read, experience things over and over and over again before they truly become ingrained in us.

Community is the reinforcement of behavior through group participation and group approval – THIS is important when it comes to your weight loss and fitness goals!

Think about the most powerful passionate belief systems…

Church, politics, sports, and even AA meeting are held in groups for a reason.

Although not everyone in a community may be your best friend, communities provide support to keep you on track through the “power of loose ties.”

You see; we tend to surround ourselves with people that are similar to us, so our closet friends tend to have the same habits that we do (by the way, this works against ourselves when we’re trying to make a major lifestyle change like being more healthy & fit). There is also no pressure to impress your closest friends and family because you already know that you have their acceptance. If not, that’s a different conversation all together. Just remember, while you might not be able to pick your family, you CAN pick your friends…

On the other hand, “loose ties” or people that you would consider acquaintances can be a powerful factor in habit change. When you join a new community that has habits that you aspire to develop, but might be out of your current comfort zone, the peer pressure of gaining acceptance and wanting to impress your new peers HELPS drive these changes.

Belief is often viewed as something that develops out of our control, but understanding the subconscious psychological power of communities can help you put yourself in a position for long-term success. The power of “loose ties” plus seeing others in the community who have succeeded in situations similar to yours creates belief. As you begin to believe more you build up your faith.

So, if you’re SERIOUS about hitting your goals this year, find a proven system that you can believe in and a community that supports your goals.

At Evolve we have the solution for you. Join our 28 Day Jump Start for $1 (offer expires at the end of February 2020). This will provide you with a community and coaching to help you reach your goals. Stop chasing getting tired with just exercising. IT DOESN’T WORK LONG TERM! Only programs do and we have one! Contact US TODAY at the number or email below.

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 Online Accountability, Fitness, Nutrition, and Health 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 online, up to 3 times in a week, and join our private Facebook group so we can coach you toward reaching your health and fitness 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

Successfully Achieve Your Goals this Year!

New Years Resolutions – How are they going in the first three weeks?

The tradition of setting New Years Resolutions dates back thousands of years.  It started more than 4,000 years ago with the ancient Babylonians celebrating the New Year not in January, but in March, when the spring harvest came.  Centuries later, the ancient Romans practiced similar traditions to celebrate their new year, which also originally started in March.

It wasn’t until around 300 B.C. that the traditions switched to Jan. 1.  There really isn’t a direct correlation to the traditions practiced by the Romans and what is now known as the modern New Year’s resolution.  Even though New Year’s resolutions have become somewhat of a tradition, are they starting to become less popular?

A CBS News poll in 2013 found that 68% of American’s don’t make New Year’s resolutions.  In 2011, that number was 58% and only about 50% of those that make a resolution follow through with it.  One source, The Journal of Clinical Psychology from the University of Scranton, states that only 8% of people are successful in achieving their resolution.  

According to the USA.gov website, the most popular resolutions are:

  • Lose weight
  • Volunteer to help others
  • Quit smoking
  • Get a better education
  • Get a better job
  • Save money
  • Get fit
  • Eat healthy food
  • Manage stress
  • Manage debt
  • Take a trip
  • Reduce, reuse, and recycle
  • Drink less alcohol

Outcomes vs. Behaviors

Each item included on the list above all have 1 thing in common:  they are all outcomes.

Here is the problem with outcomes…you can’t control them!  The world we live in is pretty uncontrollable.  Life happens. Let’s take the most popular New Year’s resolution for example, lose weight.  You can’t make your body lose 10 lbs. on command. It just isn’t that easy.  

You can’t control outcomes but what you can control is the behaviors that lead to the outcome you want.  Instead of setting the goal of losing 10 lbs., set a behavior goal of committing to 3 strength training workouts per week or eating protein at each meal.

This year, set behavior resolutions, goals, intentions, (or whatever other word you choose to use) that will move you closer to the outcomes you desire.  

Behavior goals are things you can do consistently and regularly.

Behavior goals are small, manageable tasks that are within your control.

Behavior goals are often things that you can do right now, today, or in the near future.  They spur action.

It is important when setting behavior goals to be realistic with what you can do.  To start, make it too easy, underestimate your capacity to change.  Ask yourself, “On a scale of 1-10, how confident am I that I can achieve this goal?”  If the answer is not a 9 or a 10, you need to pick a new behavior goal or modify the existing one. 

Complete This Exercise

Take out a piece of paper and write down one outcome you want for 2020.  

Below that, choose 1 action that you will commit to this MONTH that will move you closer to that outcome.

Below that, choose 1 action that you will commit to this WEEK that will move you closer to that outcome.

Below that, choose 1 action that you will commit to TODAY that will move you closer to that outcome.

Here’s to a SUCCESSFUL 2020

A new year can signify a new beginning and a chance to start over with a clean slate.  But the truth is you don’t need the change of a calendar year to set goals and take action.  Check in with yourself or an accountability partner daily, weekly, monthly, or quarterly. Reviewing, reflecting, and re-evaluating your behavior goals is a great way to stay focused. 

When you re-frame your goals from outcomes to behaviors YOU become in control.  Make a clear decision on what you want for yourself, and begin to cultivate the behaviors that will get you there.

Love and respect yourself enough to know that you are worthy of whatever it is that you want to accomplish.

Get One Month of our NEW Online Accountability, Fitness, Nutrition, and Health 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 online, up to 3 times a week, and join our private Facebook group so we can coach you toward reaching your health and fitness goals.   Send me an email and let’s schedule a time to see if this program is right for you!

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 Online Accountability, Fitness, Nutrition, and Health 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 online, up to 3 times in a week, and join our private Facebook group so we can coach you toward reaching your health and fitness 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


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