A Hard Break-up

Anyone who has experienced a “true” body transformation can tell you that they become somewhat of a different person than they were before. Not only do they move more, exercise consistently, and eat supportively, they also think differently, act differently, have a different attitude, and surround themselves with different people. How and whom they spend their time with has changed. Priorities and values have shifted. Deep down, they are still the same person; however, their self-identity and external lifestyle choices change.

Self-Identity

Essentially, who you are is your self-identity, the way you look at yourself, and your relationship to the world. Understanding this allows you to examine who you are and, more importantly, create who you want to become. Self-identity is made up of self-assessments, such as personality attributes, knowledge of one’s skills and abilities, one’s occupation and hobbies, and awareness of one’s physical attributes. For example, “I am lazy” is a self-assessment. 

Think for a moment about what your current self-identity consists of. 

What Is Holding You Back?

Have you ever taken the time to think about what may be holding you back from the transformation you desire? Is it the self-identity that you currently relate to? 

Could it be fear of creating a new self-identity for yourself that those around you may not accept? What could change for the better if you created a self-identity that was consistent with your goals?

What might happen if you are no longer X? (X could be the party girl or the person who never says No. X could simply be the overweight person among your friends and/or family).

It’s scary to think about these things. Change is scary, and it can bring up a lot of unpleasant emotions, BUT it can also be a time of individual growth. If our desire is strong enough to make the changes needed to become the best version of ourselves that we can be, it’s time to “let go” and move away from the person we currently identify ourselves with or have in the past. 

Write a Letter to Your Old Self

This is a great exercise in recognizing where you have been and where you are currently. Remember the good stuff and show compassion, but understand it’s time to move forward. Tell the Old Self how much you love the New, Wiser Self. 

It is a way for you to provide yourself closure and step into your new way of living. Often, we are moving so fast through life that there is little or no time for reflection. Taking time to reflect is important in continuing to move forward in our journeys.

Letter to My Old Self

Dear Old Self,

Boy, did we have some good times and create memories that I will never forget! We ate a lot of comfort foods, watched a lot of reality TV, stayed up WAY too late, and partied WAY too hard.

We overindulged and over consumed and not in the healthy way that New Self and I do now with a relaxing yoga class or a trip to the farmers market to pick up lots of fresh locally grown vegetables and fruit.

You have taught me a lot, and we survived some pretty rough times together, but in the past few years, we have grown apart. It’s time for me to move on.

Some things you taught me that New Self and I are still working on are: saying NO, creating boundaries, asking for what I need, treating my body with respect, prioritizing self-care, and loving myself and my body just as they are.

It’s not you; it’s me—very cliché, I know☺ But I am different now and I want to move forward living a life that is consistent with my goals, desires, and the person I want to be.

I wouldn’t be the person I am today without you, and for that, I am grateful of our time together. But you made me realize I want a different type of life.

New Self and I are very happy now, and I have no desire to revert back to your thought patterns, behaviors, and attitudes. They are no longer fitting or serving of me.

I will cherish and carry with me the parts of you that are congruent with my New Self and leave the rest of you behind.

If you need some help with this click the link below for a complimentary success session!  

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 so you can live your happiest and healthiest life possible! 

Schedule your Success Session with me here:  https://calendly.com/evolvewithscott  

Dedicated to Your Health and Fitness Success,

Scott Newton, MS, CPT

Founder, Evolve Personalized Fitness 

Office:  (949) 661-1213 

scott@evolvefitnessdp.com

Good for Fitness… Yoda’s Wisdom Is

Getting into better shape does not have to be an impossible task if you set your mind to it.  In fact, success is usually determined simply by your approach to a given challenge.  If you do not have enough will power or self-esteem to keep going in the face of adversity, you will likely never achieve that ideal physique.  It is time to stop coming up with reasons why getting fit is impossible for you.  You may have given it a try a thousand times to no avail, but there is a first time for everything and trying isn’t always enough…  

In the wise words of Yoda, “Do, or do not.  There is no try.”  

When people “try” something they’re generally already in the mindset of it not working; they’ve got their out – “I tried, but it just didn’t work for me.”  REALLY?!

Plan Ahead and Prepare… You Must

Everyone who sets out to exercise, eat right and focus on fitness faces his or her own set of unique challenges.  However, we all also deal with many of the same obstacles that, with a little focus, can be easily overcome…

As a fitness professional with 29 years of experience, I’ve heard just about every EXCUSE in the book of why someone couldn’t make it to a workout or why they “had to” eat bad over the weekend…

  • Scheduling conflicts 
  • Injury 
  • Ridicule (friends don’t support your new healthy habit)
  • Fear of working out alone 
  • Fear of looking stupid
  • Lack (prioritization) of funds
  • Birthday, Anniversary, Holidays, and all the other “special occasions” you’ll find each week on the calendar
  • And the list goes on and on…

All of these challenges can be easily overcome if you set your mind in the direction of success and plan for the difficulties ahead.  It starts with the decision and the mentality – “Do, or do not.  There is no try.”  

Like-Minded Companions You Should Seek

It will be quite a bit more difficult for you to “do” instead of “try” if you are surrounded by people who do not believe in your goals the same way you do.  Being steeped in negativity is harmful to your mindset as well as your overall health.  In fact, too much stress can actually cause you to gain more weight!  

Do yourself a favor and hire a fitness professional and surround yourself with other people who are DOING fitness also.  When you surround yourself with like-minded people who want to see you succeed you’ll have way more fun and accomplish a whole lot more than you could on your own…

Click below:

https://www.evolvefitnessdp.com/unlimited-personal-training

May the Force Be With You

There really is a power within you (and all around you) that you can tap into to achieve your goals.  This power is magnified when you make a firm decision to DO something.  

When the going gets tough, that’s when the tough is supposed to get going.  Writing yourself notes, joining a support group (Evolve’s Accountability Team), creating vision boards, meditating on your ideal outcome, and teaming up with a professional are all wonderful ways to boost your confidence and get your feet set in the right direction. 

When the smoke clears you will see that NOW is the time for you to stop making silly excuses about why you just cannot get into better shape. Begin formulating plans for your fit future by being proactive about your goals and realistic about your inevitable challenges.  In order for you to achieve that ideal physique you have always dreamed of you are going to have to stop trying and start doing.  Like Yoda said, “Do, or do not.  There is no try.”  

Dedicated to Your Health and Fitness Success,

Scott Newton, MS, CPT

Founder, Evolve Personalized Fitness 

Office:  (949) 661-1213 

scott@evolvefitnessdp.com

PLUS, check these out…

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

Strength Training is CRITICAL for Staying Strong, Slim & Sexy Over the Summer!

Strength Training is CRITICAL for
Staying Strong, Slim & Sexy Over the Summer!

With the summer season on the way, you may be feeling antsy to get outside and start doing other activities that allow you to take in the warmer weather and sunshine. Especially under these circumstances! Whether your passion is running, rollerblading, swimming, playing a game of tennis with a friend, or hitting the water for some surfing or paddle boarding, you still cannot neglect the strength training element of your workout routine. No form of outdoor cardio exercise is going to be able to replace the unique benefits of strength training, so it’s something that you must make sure you maintain over the months ahead. Those who take the summer off from the weights entirely will be at risk for a number of negative consequences, and restarting back in the fall will be that much harder… While it’s an excellent idea to forgo the bikes, treadmills, and ellipticals to get your cardiovascular sessions in outside, maintaining your strength training is a necessity.

Here’s why:

Strength Training And Muscle Mass

The very first reason to keep up your strength training sessions at least 3 times per week is to ensure you aren’t losing muscle tissue. As we age, muscle mass loss is inevitable without regular strength training workouts. Muscle tissue is not easy tissue to gain back. This is especially true for women who naturally have low amounts of testosterone compared to men. Protecting the muscle you have already worked so hard to build is one of the most important considerations of any well-rounded fitness program.

Why is having more muscle so important?

If you begin losing muscle mass, your strength will decrease, meaning everyday activities – including those outdoor activities you want to take part in – will become harder and harder. Plus, muscle plays a major role in fat burning… While exercise does burn calories, you only workout a few hours per week. To increase fat burning you need to increase your metabolism, specifically your Resting Metabolic Rate. Those who have a higher degree of muscle mass burn more calories even when they’re at rest.1

As a person ages, metabolism naturally slows down, leading to gradual weight gain. Muscle is a great way to counterbalance the body’s natural slowdown and the earlier a person starts, the easier it will be to maintain that muscle over time. Many people complain that the reason they’re gaining weight into the 40’s and 50’s is due to a ‘slow metabolism’, but really, that slow metabolism is happening (partly) because they are losing muscle. The muscle gains you achieve with a proper strength training program can help reverse this process and actually INCREASE metabolism!

Strength Training And Bone Health

As a person grows older, bone loss is inevitable, especially for women after menopause.2 This can lead bones to break more easily, feelings of fatigue and weakness, and reduced tolerance to physical activity. Weight-bearing exercises strengthen bones, helping minimize natural bone loss and reducing the risk of injury.3 While other outdoor activities may be weight bearing in nature and still help with bone strength and formation, no other exercise is more weight bearing than strength training. Since you’ll be supporting more weight than just your body weight, you can really take your bone health to the next level. One study published in the journal of Medicine and Science in Sports And Exercise illustrated that strength training is superior in terms of combating osteoporosis compared to aerobic activity only.4 This can prevent stress fractures or bone breaks down the road, both of which could become very serious if you are into your 60’s and 70’s.

Strength Training And Disease Prevention

Strength training has been shown to provide a number of health benefits, including a reduced risk of cardiovascular disease and diabetes.5 By continuing your strength training year round, you’ll continue to reap the rewards of the hard work you put in during the cold winter months. A Tufts University study even found that participants in a strength training program were able to see a marked reduction in arthritis pain. In fact, the study found that the end result was better than that received from medications. Strength training can also improve a person’s mental health, reducing depression and improving sleep quality.
Strength Training And Insulin Sensitivity

Finally, the last nice thing about strength training that you must note is its impact on insulin sensitivity. Your insulin sensitivity level is one of the key factors determining your risk of diabetes and metabolic syndrome, a condition that’s starting to impact more and more females. A regular strength training workout routine will help to keep your tissue cells more responsive to insulin, so should you consume carbohydrates in your diet (a common thing to do over the summer), your body will be able to better utilize those carbohydrates, directing them towards the muscle cells rather than the body fat cells, as was noted in a study published in the Medicine and Science in Sports and Exercise journal.6 This helps keep you leaner as well since you’ll have a reduced rate of converting those carbohydrates into body fat stores. It appears the primary reason for this is due to the increased lean muscle tissue development, which then increases the insulin sensitivity level.

Final Thoughts

So as you can hopefully see, now is NOT the time to forgo strength training. Strength training is the single most effective form of exercise for guaranteeing good health into the future and keeping you leading an active lifestyle for years to come. All it takes is 3 sessions per week to see all these benefits, which leaves plenty of time to get outside and do all the other summertime activities that you want to do. By making the commitment to stay consistent with your strength training workout throughout the summer months, you’ll also prevent having to go through the process of getting back into it come fall, which can prove to be quite frustrating if quite a significant amount of strength has been lost.

Are you tired of the gym being closed? I am! Click below to learn more about our in home online personal training program! Email us to get started in the next 24 hours and receive a FREE gift ($59 value).

https://www.evolvefitnessdp.com/unlimited-personal-training

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

PLUS, check these out…

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

References:
“Weight Loss.” Metabolism and Weight Loss: How You Burn Calories. N.p., 6 Oct. 2011. Web. 06 May 2014.
“Aging Changes in the Bones – Muscles – Joints: MedlinePlus Medical Encyclopedia.” U.S National Library of Medicine. U.S. National Library of Medicine, 3 Sept. 2012. Web. 09 May 2014.
“Build Up Your Bones! | NIH MedlinePlus the Magazine.” U.S National Library of Medicine. U.S. National Library of Medicine, Winter 2012. Web. 09 May 2014.
Layne, JE. & Nelson, ME. (1999). The effects of progressive resistance training on bone density: A review. Medicine and Science in Sports And Exercise. 31(1):25-30.
“Why Strength Training?” Centers for Disease Control and Prevention. Centers for Disease Control and Prevention, 24 Feb. 2011. Web. 09 May 2014.
Ivy, JL. & Sherman, W.M. & Miller, W.J. (1984). Effect of strength training on glucose tolerance and post-glucose insulin response. Medicine and Science in Sports and Exercise. 16(6):539-543.

Stepping Outside Your Comfort Zone

Pushing ourselves outside of our comfort zone can be a REALLY scary thing!!!  We all want to feel successful.  When we set a goal or take on something that is unfamiliar to us or we have never done before FEAR starts to creep in.  Our minds create these stories that most/all of time are not even close to the truth!!!

Can you think of a time when you created the worst case scenario for an event or situation only to have it turn out great?!?!  

I know that I can…

Mindset

Our mindsets around a goal, an event, or a situation can/will dictate our experience.  Having a positive mindset will change your outlook, experience, and results for just about anything.  It’s when we let that pesky emotion fear create self-doubt that we ask the question, “can I really do this?” 

 The answer is YES YOU CAN!!!

To be honest, if a goal doesn’t excite me and scare me (just a little) then I know it isn’t the right goal.

What If?

What if you put your fear, self-doubt, and negative mindset aside?  

Think of all the things you could/would achieve that you haven’t been able to up until this point.  When you push yourself outside your comfort zone, that is when growth as an individual truly happens.

What if you faced all the obstacles that you think are holding you back to achieve something you never thought you could?  

We are the ones that hold ourselves back most of the time.  It is the fear, self-doubt, and limiting beliefs we carry around and tell ourselves multiple times per day that keeps us from doing the things that will get us the results in life that we desire.  

What if instead of believing all of the things that you tell yourself that are holding you back, you instead acknowledge them and then let them go?  

One thing that would happen is you would spend A LOT more time on the behaviors and thoughts that will move you closer to your desired result instead of being stuck in your own head!!!

Push Your Limits

I absolutely love this quote by Thomas Jefferson,  

“If you want something you have never had, you must do something you have never done.”

When you read this, what emotions come up for you?  

For me, fear and excitement come to mind.  Being fearful of the unknown can limit our belief about what we are truly capable of.  Fear of change may also be a limiting belief that is holding you back.  We are creatures of habit and often don’t embrace change and how it can make us better or help us achieve a goal.

Ask yourself, “What is it that I want to achieve that I haven’t yet been able to?”  

Now What

Now that you know what it is that you want to achieve, you can decide how you are going to go about doing it.  Don’t just decide though, visualize yourself achieving the goal and experience the feelings you will have when you achieve the goal.  It’s not just enough to decide what it is that you want, believe that you can achieve it and see yourself doing so!

As the quote states, “you must do something you have never done.”  More than likely it will be more than one thing that you need to implement in order to be successful.

I am going to relate this to achieving a health, fitness, or physique goal that you are striving for.

  • First come up with a list of behaviors/actions that you are already doing that is moving you closer to that goal.  
  • Once you have that, list one to three behaviors that you can STOP doing that are moving you further away from that goal.
  • Now decide how you can do a little bit more, or do a little bit better.  For example, if you are getting in 6,000 steps per day, modify your schedule so that you can get in 8,000 steps per day.  A little bit more, a little bit better.
  • The last step is to pick one to three things that are outside your comfort zone.  They may scare you just a little, BUT they will make the biggest difference in achieving your goal and seeing the results you want.  
  • Examples could include:  hiring a personal trainer or working out in a semi-private training program, making the decision to cook all your meals at home instead of eating out, giving up alcohol, gluten, and/or sugar, facing emotions you have choose to not deal with, or getting to bed 30 minutes earlier and letting the “to-do” list wait until tomorrow.

Now, this may be scary for you, but it’s a good exercise to stretch your comfort zone… 

Are you interested in taking the next step?  Click on this link to learn more about it with NO risk!

https://www.evolvefitnessdp.com/dana-point-online-training

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 5/1/20For 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 FREE FOR TWO WEEKS WITH UNLIMITED SESSIONS!  OFFER ENDS 5/9/20 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 5/1/2020Success 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.yelp.com/biz/evolve-personalized-fitness-dana-point-2?osq=Gyms
https://www.facebook.com/evolvefitnessdp

Take a Chance Day

It’s easy to get stuck from time to time. It may be the daily grind at work, commuter traffic as you come home or the same old, same old for dinner that you always have on hand. We all get ‘stuck’ in our lifestyle from time to time. But, we remain stuck because we don’t want to fail, lose out or run the risk of rejection. That’s why you need today—Take a Chance Day—to give yourself permission to say goodbye to what you know and walk straight towards the unknown.  This is something you may want to think about doing now and actually act upon it once we begin returning to our “somewhat” normal routines.

Are you ready to shake some things up? 

Do you want to boost your confidence and look amazing in the skin you’re in? Then prepare yourself…because when you learn to give yourself a chance by stepping out of your comfort zone (and truly take a chance on something new and different) you’ll find a new ‘you’ ready to take on those curveballs that come flying!  Are you ready to do this without any financial risks? Read about an incredible offer below.  

Read All About It…

When you feel stuck, consider those feelings of boredom and complacency the ‘nudge’ you need to move, to think differently and to change up what’s no longer working in your life. For example, if you’ve struggled to lose weight, poor eating habits may be to blame. Succeed by stepping up and loading up the veggies on your plate while passing on dessert (instead of pitying your slow metabolism or genetics.)  Not feeling so great about the skin you’re in and desperate to look at yourself in the mirror while thinking, “I look sexy!”? Take a chance on yourself—and for yourself by stepping outside of your comfort zone and taking action. 

If you want toned arms, look into personal training sessions (we offer these online now). If you want to be self-employed, start planning a different career path that will allow you to build a business of your own (something I took a HUGE chance on in 2009).  The world is your weight room… exercise the parts of your life that you want to change.  

All It Takes is One New Choice (in Order to Make Everything Change in Your Life!)

Spend today just doing one thing that scares you, intimidates you or makes you feel downright self-conscious.   Train with us at Evolve or start a detox program, or just start following a blog that will teach you about eating foods that will nourish you instead of bring you down. 

Are you lacking energy? 

To perform at your best (and live life at an optimal level) you need to treat your body right, first and foremost. It’s the cardinal rule. It’s the yellow brick road. It’s your golden ticket to a life you deserve to have—because if you’re not changing things up and stepping outside of your comfort zone from time to time, how can you expect anything else to change in your life? 

When you want to do anything—stop arriving at work late, biting your nails, eating processed foods, picking the ‘wrong’ romantic partner to be in a relationship with or sacrificing your daily exercise for TV watching instead, you have to take a chance. Otherwise, you’ll continue to produce the same results as you always have. It’s madness. In fact, it’s the definition of insanity—which is continuing to do the same thing while expecting different results. 

Go ahead. Take a chance. 

Make today the day you give yourself a chance and take a chance. Take just one step towards a healthier and happier life and guaranteed…everything else you want will begin to move towards you. Obstacles will plow out of your way. Opportunities will come into focus. When you step out of your comfort zone just a tiny bit, the body you want, the good health you seek, and even the ‘sexy you’ you want to bring back will all unfurl and come into fruition.  

Take a chance on yourself today…and then (out of habit) keep it going all year long. 

Take a Chance, Get That Killer Body! 

You didn’t hit your prime when you were 20 something and with your whole life ahead of you. It’s happening right here and right now. But, what’s to come is up to you. Your mind calls the shots, with your body being a representation of how you think, feel and act. Spend today (and every day that follows) choosing to take a chance on yourself first and foremost. Eat nutrient rich foods to boost brain power and lead you down that road less traveled (and a far more exciting journey to success!) 

Put your health as your top priority by scheduling your exercise as a non-negotiable appointment in your calendar.  Keep moving throughout your day… Skip the elevator, and head right for those stairs in your office building. Or, walk to your local grocery store instead of driving there. Try out a new fitness program you’ve always wanted to try—but have been too scared to commit to until now. We are here for you at Evolve!  What you will find will surprise you, because once you step out of your comfort zone and take a chance on something new and unfamiliar, you may wonder what took you so long to get here! 

In honor of Take a Chance Day, begin by asking yourself: 

  • “What have I always wanted to try?” 
  • “What do I want to achieve?” 
  • “What changes in my life am I committed to?”  

No matter how long it may take or how impossible it may seem to achieve, you deserve to give yourself the chance to find out what lies beyond. Take just one first step that’s different from your ‘usual’, and then keep going. This is your day—Take a Chance Day—so give it all you got. You’ll be amazed at what unfolds! 

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 FREE FOR TWO WEEKS WITH UNLIMITED SESSIONS!  OFFER ENDS 5/9/20 

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

Sugar: Is it a Toxic Substance?


I don’t think it is a secret to anyone that the incidence of heart disease, diabetes, and cancer is higher than it has ever been and continues to rise. I hope at this point we can all agree that our diet and lifestyle directly correlate to these statistics. In the early 1980’s, about one in seven Americans were obese, and almost six million were diabetic. Fast forward to the early 2000s, when sugar consumption peaked due to the “low-fat” craze we went through, and one in every three Americans were obese—and14 million were diabetic.

“Sugar: The Bitter Truth”

On May 26, 2009, Robert Lustig gave a lecture called “Sugar: The Bitter Truth,” which was later posted to YouTube. The video has since received over 800,000 views. 

Lustig is a specialist on pediatric hormone disorders as well as a leading expert in childhood obesity at the University of California, San Francisco, School of Medicine. Lustig takes a pretty hard stance against sugar, calling it a “toxin” or “poison.” In addition, he refers to sugar as “evil.” He is not only referring to the white granulated stuff but also high fructose corn syrup, which Lustig argues has become “the most demonized additive known to man.” 

He brings up a critical point in relationship to the calories in sugar. Lustig says, “It has nothing to do with the calories. It’s a poison by itself.” From his point of view, sugar should be thought of as something that is killing us, like cigarettes and alcohol. His argument implies that sugar is the likely dietary cause of several chronic diseases: heart disease, hypertension, and many common cancers. Based on Lustig’s information, our excessive consumption of sugar is the primary reason for the increase in numbers of obese and diabetic Americans in the last 30 years.

Lustig argues that refined sugar (sucrose) and high fructose corn syrup are equally bad. Both do not provide us with any protein, vitamins, minerals, antioxidants, or fiber. 

Sugar’s Effect on the Body

Consuming sugar (fructose and glucose) has a large impact on our liver. Drinking sugar in a liquid form from fruit juice or soda will have a greater negative impact on the liver than if you eat an apple. The liver also controls much of our body’s natural detoxification system. Because of the way our bodies metabolize fructose and high fructose corn syrup, eating these “toxins” may lead to fat build up in our livers.

This fat accumulation could then lead to insulin resistance (type 2 diabetes). Insulin is the hormone secreted by the pancreas in response to the foods you eat (particularly carbohydrates) to keep blood sugar in control. Over time, your cells can become resistant to insulin causing the pancreas to pump out more and more insulin. At some point, the pancreas can no longer keep up and blood sugar becomes uncontrollable, which is then full-blown diabetes.

Move Towards Better Health

The first step in moving towards better health is to remove ALL high fructose corn syrup from your diet. Once you have done that, focus on eliminating calorie-filled, sugar-filled beverages. Instead, focus on eating nutrient-dense foods (protein, vegetables, and healthy fats) and drinking more water.

Look better, feel better, and remove the “toxic” substance sugar from your diet.

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 30 DAYS FOR $30 WITH UNLIMITED SESSIONS!  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

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