Meet our January ’19 Member of the Month Kris!

Meet our January 2019  Member of the Month Kris W!

Kris got GREAT results in a very short amount of time, and keeps getting great results! How did he do it? Kris trains three times per week with a trainer, does 20 minutes of cardio 3x per week, and follows Evolve’s nutrition guidelines to a T! You can do it to! Call Evolve today at (949)661-1213 to set up a complimentary consultation to get started on your personalized program today!

What Are You Aiming At?

Zig Ziglar once said, “If you aim at nothing, you will hit it every time.” And each of us knows from our own experience that he is right.  The general flow of human life tends to be toward ease and comfort.  One day flows into the next, and many of us never quite get around to turning our good intentions into reality.
Those ‘good intentions,’ while no doubt admirable, tend to remain unrealized mainly because they are too vague.  Vague ideas are impossible to focus on and aim for; they are moving targets.
Do you have moving targets in your life?  Perhaps you want to eat a more healthy diet or lose the winter weight that has crept upon you.  Maybe you just want to establish a regular workout routine and stick with it this time.
The keys to your success are two-fold:  steady the target and create momentum. 

How to stop a moving target

Imagine a target shooter trying to hit a small bull’s eye on a distant target.  He begins to aim, but then the target suddenly moves to the right, and before he can position himself to aim again, the target darts to the left.  Will, he ever hit that target?  Not likely.
Without setting specific goals, your good intentions are exactly like that moving target.  You would like to lose some weight, feel a little better, make a change in your diet–but without clearly defined goals and methods, you can’t focus and make it happen.
The way to steady the target so you can finally hit the bull’s eye is to define your goals and write them down:

  • How much weight do you want to lose?
  • What kind of changes do you want to make in your diet?
  • How many days per week do you want to exercise?
  • Which article of clothing do you wish would fit your body again?
  • How much weight would you like to lift while strength training?

Once you know where you want to end up, you are much more likely to get there.
But you have to start moving toward your goals.  That is where momentum comes in.

Create momentum to reach your goals

In his book, Eat that Frog, Brian Tracy discusses the Momentum Principle of Success.  In Tracy’s words:
This principle says that although it may take tremendous amounts of energy to overcome inertia and get started initially, it then takes far less energy to keep going.”1
There is much wisdom in his words.  Sometimes, the hardest part of reaching a goal is just getting started.  That first day of doing things differently or the first experience of bypassing an unhealthy treat in favor of a food that will give you more energy can be daunting.  It isn’t easy and it certainly isn’t fun.
So how do you get that momentum?  How do you start moving?  Accountability is the answer.  Having someone else involved in your efforts can be the most important factor in your success.
It is hard to change lifelong habits on your own.  You need radical motivation that comes from involving others in your efforts.  Setting deadlines, making commitments and entering contests all provide an external motivation that will carry you through even the toughest temptations.
And once you get started, you will find that the momentum principle kicks in and it becomes easier and easier to keep going.

Start NOW

You can make that moving target come to a screeching halt and blast the bull’s eye right out of it by taking a few minutes to write down what you want.  Don’t make it your goals too broad; be specific.  And then begin brainstorming ways to get others involved with you; that will provide your momentum.  Success is within your reach.  You can do this!

Oh, and remember, we’re here to help you the entire way!

I’d love to see if I can connect with you to help you create your BEST training experience

If it’s not a fit right now…no sweat.

Take the things I’ve covered in this newsletter and put them to use.

Dedicated to Your Health and Fitness Success,

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

Source:
1Tracy, Brian (2007-01-01). Eat That Frog!: 21 Great Ways to Stop Procrastinating and Get More Done in Less Time (p. 107). Berrett-Koehler Publishers. Kindle Edition.

 

Components of Fitness

Fitness.  When it comes to training and weight loss, there are many components of health that you may not think about! The components are nutrition, strength training, cardiovascular training, recovery, and intensity.group fitness training session in plank position

The first component of fitness is Nutrition – nutrition is extremely important, in fact, muscle gain and fat loss are approximately 80% nutrition based! If we aren’t fueling our bodies with enough protein, water, or vegetables, we are not setting our body up for success! Protein, water, and high vegetable intake is key to losing weight and increasing your metabolism. While things like high fruit intake, high carb, and sugar intake, slow our body processes and tell our bodies to store fat! We can help you get your diet on the right track!

Strength Training – Strength training is important because our muscle grows in relation to the amount of stimulus it receives. When we have more muscle, our metabolism increases. When our metabolism increases, we burn fat faster! At Evolve Fitness, we recommend a minimum 3x per week of resistance training.

Cardiovascular training – cardio is an extremely efficient way to burn calories! Cardio helps your circulation so you are ridding your body of toxins, boosting the function of your immune system, and helping your body become more efficient when you combine cardio with strength training! And, if you’ve been strength training but hit a plateau in your weight loss, hit the cardio to help burn those extra calories!! Our minimum recommendation for cardiovascular training is 2x per week for at least 20 minutes!

lady doing fitness workout with cablesIntensity – intensity is important to kick your metabolism into gear, so you get a solid load on your muscles to promote muscle gain and optimal fat loss. At Evolve Personalized Fitness, we like to use a RPE (rate of perceived exertion) on a scale to 1-10. 1 being like your going for a leisurely stroll, and a 10 is your muscles have fatigued completely, and you cannot work out any longer! We like to hit an intensity of at least an 8 at each workout! That way the workout is efficient and still safe! We also base intensity off of efficiency and safety. Safety being that you are not getting hurt, and efficiency that you are accomplishing a lot during your workout!

Recovery- recovery is necessary to prevent injury. Foam rolling, trigger point therapy, manual stretch, and massage are all examples of what to expect with recovery.  It helps keep your muscles long, supple, and healthy while reducing the time you need to rest in between workouts. Having a recovery program will help improve your range of motion improving your form and efficiency of workouts. We recommend static stretching daily! After personal training sessions, we always help you with assisted stretching or, we have stretching, trigger point, and foam rolling recovery videos in our online training hub for you to follow at home, or at the gym on your own!

Let us help you set specific goals in each category of fitness! Join us for a free fitness coaching session to get yourself on the right track to fitness with one of Evolve’s Personalized Training Programs today!

August ’18 Member of the Month Christie!

Meet our August Member of the Month Christie! 

How did she do it?

3x/week of Small -Group Training

Cardio 3x/week

Staying on track with Fitness Coaching Sessions

Following Evolve’s Nutrition Guidelines!

 

Stayin

Get results like Christie TODAY! Call for a complimentary Fitness Coaching Session to start working towards your goals NOW!

(949 )661-1213

Improve Your Posture with Quick Exercises!

Improve Your Posture with Quick Exercises and Work Fixes!

Have you been experiencing tightness or pain in your upper back and neck? Do your shoulders round forward while you are sitting, or typing on the computer? Proper ergonomics and simple neck and shoulder mobility work may help reduce your pain and improve your posture!

It is important to have good posture for overall spine health, to reduce pain, and improve blood flow. It also makes you look and feel more confident!

At work, while you are sitting at your desk make sure that your spine is as straight as possible and your neck is slightly retracted. It’s almost like your giving yourself a double chin!  For even more optimal posture, your hands should be resting on the keyboard at 90 degrees from your elbow so that you are not shrugging your shoulders. Your knees should be resting slightly below your hips and feet flat on the floor. Adjust your chair accordingly!Image result for proper ergonomics

That’s for work!

Now, at home or at the gym, watch these videos for a few stretches to help improve your posture, reduce pain, and improve mobility!

  1. Static Upper Body Stretch (Lats): https://youtu.be/yjw8MVH3ncQ
  2. Floor Slides: https://youtu.be/OSPwoO5XX9w
  3. Static Chest Stretch: https://youtu.be/Te5vxS68UZE
  4. Neck Stretch: https://youtu.be/RipJ593dYYA
  5. Static Ab Stretch on Physioball: https://youtu.be/mYDsSnS4lxc

Still need more assistance or want to learn more? Contact Megan at Evolve Personalized Fitness for a Functional Movement Consultation to move and feel your best!