Fitness & Wellness

Real Family Fitness

Real Family Fitness

What’s the best gift you can give to your children, parents, spouse or loved ones? It’s the gift of good health and energy. That’s why we focus on family fitness at Evolution Lifestyle Fitness. What happens to one person in a family affects all the rest, so each member needs to be healthy. If you’re not taking care of yourself, but focus only on others, you’re creating a dynamic that affects your family in both little and big ways. If you’re a parent, you’re a role model. You also need to be healthy to take care of your family, or they’ll end up taking care of you. Keeping each family member is important, even when that member is you.

Family fitness has its perks.

When was the last time you laughed and played with the kids or did anything active as a family? Creating family memories come from little things, like shooting baskets after work or playing hide and seek. It also comes from big things like going to theme parks or vacations hiking. Both of those things need every family member to be fit to enjoy it to its maximum. When the entire family works out together, everyone will be ready for fun and adventure.

Teaching kids early about healthy eating can make a difference.

Making sure your kids are ready for action with a healthy meal is both good for their health and their development. It also helps prevent sugar highs and lows that can destroy a family’s enjoyment. You’ll be amazed at the difference in behavior when kids get healthy snacks, such as apples with peanut butter, nuts or veggies and dip, rather than sweet treats. It can change a lot of behavior that’s less than stellar, improve their school work and keep the home happier. It does the same thing for every family member, including you.

Help Grandma and Grandpa to live on their own longer.

Sometimes, parents and grandparents want to work out and participate, but hate going anywhere alone or simply don’t drive anymore. You could help them remain independent by picking them up and going with them to Evolution Lifestyle Fitness. We have classes for every age, including those 71 and older. We also help with dietary education that’s geared specifically for each age group and personal preference. You’ll be doing something very special for someone you love when you take a parent or grandparent to fitness training.

  • If you aren’t ready for all the changes that lead to family fitness, start with one and add to it later. Whether you choose to change your eating habits first or start an exercise program is up to you. Just do it.
  • Not only does a fitness program help build strong bodies, it helps develop character. Whether you’re six or sixty, setting goals and accomplishing them transfers to other parts of life.
  • Working out not only builds a strong body, it builds a strong mind. Studies show it improves cognitive abilities, helps kids in school and boosts job performance.
  • You can sample the services free at Lifestyle Evolution Fitness. Whether you choose a free personal training session or a week of free group training sessions, we know you’ll be impressed.

For more information, contact us today at Evolution Lifestyle Fitness

Nutrition For Life

Nutrition For Life

If you’ve been on a number of diets and either lost weight, but gained it back again or simply quit after eating some forbidden food, you know the frustration of yo-yo dieting. You lose five pounds only to gain six. You start a diet on Monday, but are starving by Thursday and head for the candy machine at work or grab a chili dog at the gas station. It’s time to break out of that prison and quit living a life that’s a constant diet. It’s time to learn how to develop a plan of nutrition for life.

Too often people think that eating healthy is just like dieting.

Eating healthy is so very different from dieting. The biggest difference is that dieting always ends. Sometimes, it ends in success and other times it ends at three in the morning with a pint of Ben and Jerry’s. Eating healthy never ends. It’s more about making smarter choices when it comes to food, rather than depriving yourself. When you eat healthy, you can still have some of your favorite foods that might be forbidden on a diet. You just can’t eat them as often and always keep portion control in mind.

Eating healthy can mean substituting one food for another.

Do you love sour cream on your baked potato? How about trying a dollop of Greek yogurt instead? It still creates a creamy texture when added, adds that delicious flavor, but is higher in nutrition and lower in calories. If you love baking, you’ll appreciate substituting unsweetened applesauce for some of the sugar or oil. It adds to the flavor, while cutting calories and adding nutrition. There are many different substitutions you can make that won’t detract from flavor or your enjoyment.

Planning ahead will help you stick with a program of healthy eating and we can help you do it.

It’s a busy world and sometimes it seems easier just to stop for fast food, even though it’s not the healthiest choice. Sometimes, your hunger overwhelms you and you head for the candy machine at work, the candy counter in the store or those candy bars you stuck in the freezer last Halloween. Eating healthy makes sure you never get to that point of desperation. It provides for three meals a day plus healthy snacks mid-morning and mid-afternoon.

  • The biggest change may be giving up processed foods and foods with added sugar. Switching to whole foods—food that is closer to its natural state—isn’t easy at first. You’ll still crave added sugar for a while, but that quickly goes away in the second or third week.
  • You’ll be less tempted to grab a sugary snack if you combine the program of healthy eating with adequate sleep and exercise. Lack of sleep messes up your hunger hormones and exercise can lift your spirits and eliminate stress that cause you to overeat.
  • You’ll be amazed at how delicious real food tastes. Your sense of taste is destroyed by added sugar and once it returns, you’ll note the true sweetness of fresh fruit and the just how delicious healthy food tastes.
  • At Evolution Lifestyle Fitness, we make it easier to eat healthy. You can access all the information from your phone or computer that provides healthy menus, bar code scanners to find healthy options and even grocery lists to make it easier.

For more information, contact us today at Evolution Lifestyle Fitness

Be More Awesome Than Last Year

Be More Awesome Than Last Year

There’s a lot you can do to be more awesome than last year. You can start by getting fit or getting fitter. In Raleigh, NC, we work with people who have never exercised and those who are veterans in the gym. No matter how fit you are, you can be fitter and smarter about healthy habits. There’s always room for improvement. Even our personal trainers look for ways to improve their habits each year to become a healthier version of the previous year.

Become a super mom or dad.

You’re not the only one that needs to get fitter. With all the technology today, kids are often less active. They’re also more subject to more advertising and temptation that promotes poor diets, even when you’re vigilant at home. That’s why we offer our youth fitness program for kids from 5 to 19. It’s designed to provide healthy activity, teach them about a healthy diet and provide guidelines for the rest of their lives. You’ll be the most awesome mom, dad, grandma, grandpa, aunt or uncle when you help kids make these changes before bad habits are created.

No matter what your age or level of fitness, we can help you look and feel better.

There’s no doubt about it, when you feel good, you look better. With our programs for fitness, you’ll slim down, tone and get back a youthful appearance and vigor. We make it fun and easy for you to be even better than you were last year. Whether it’s for better health, a better appearance or just to build your energy level getting fitter involves making lifestyle changes. We’ll help you with those by providing a program of healthy eating and exercise, no matter what your age. You’re never too old to improve yourself and the best time to start is now.

Learning a new way of eating improves your health and provides a delicious alternative.

Too often people continue with bad eating habits because it’s easier or it’s a habit. We’ll help you learn a new way of eating and work with you until it becomes a brand new habit. You’ll be surprised at how easy healthy eating becomes when you have a program that’s precise and easy to replicate. You’ll also be surprised at how your tastes change and your cravings for junk food seem to disappear. You can develop these healthy and yes, awesome, eating habits and never have to worry about weight gain again.

  • When you start on the road to good health through healthy eating and a program of exercise, you’ll be surprised at how much energy you have. You’ll find you even want to be more active in your free time.
  • If you’ve tried to get fit before but failed, maybe you haven’t had the right guidance and motivation. We’ll help keep you on track and guide you all the way.
  • Get the whole family involved. There are classes for people of all ages. The Golden Age fitness training can help people stay independent longer and put pep in the step of your favorite senior 71 and over.
  • There’s even more incentive to start. Take a test drive with our free week of help. You’ll get goal and nutrition assessment, accountability and a week of group training free.

For more information, contact us today at Evolution Lifestyle Fitness

Life Starts With Food

Life Starts With Food

One of the biggest problems I often see in the fitness world is that people spend their whole life feeling like food is the enemy. After all, isn’t food what packs on the pounds? That’s not true. It’s not food, but the wrong type of food that can make you gain weight. Food, no matter what type it is, isn’t inherently evil. You have to have food to live. However, making smarter choices on the food you select, can make a difference whether you gain weight or lose it, feel good or not.

The problem most people face when dieting is that you have to eat to live.

If you have a problem with weight, people often think that skipping meals and not eating is the answer. Unlike quitting smoking or giving up other habits, you can’t quit eating. You need to eat to live. It’s not about how much you eat, it’s about what you eat. If you choose healthy food, you’ll lose weight, even if you eat a lot! It takes a lot of fresh fruit or vegetables to gain weight and most people simply can’t eat that much. It would take three and a half cups of broccoli to consume 100 calories. If you chose lettuce, you’d have to eat 20 cups of that! If you’re looking for a sweet treat, it takes over two cups of diced watermelon to reach the 100 calorie mark.

It’s all about eating smarter, not eating less.

Now that you know you can eat two cups of watermelon for a snack of 100 calories, compare that to the amount of chips you can eat for the same number of calories. It’s only ten! Would you feel fuller eating ten potato chips or two cups of watermelon? That’s one obvious change you can make, switching out junk food for healthier options, but there are more changes that are even simpler. For instance, choosing brown or wild rice over white rice saves calories. It’s simple and saves a few calories, but each one adds up.

Eating healthier isn’t dieting, it’s making food your friend.

I love to eat. I eat a lot, but the food I eat is healthy. Sometimes, I do eat junk food, but not very often. Choosing healthier eating doesn’t mean giving up foods you love, just eating them in moderation and keeping an eye on portion control. You’ll be amazed at not only how much you can eat, but how delicious it tastes. There’s a world of food adventures awaiting you and you never have to feel guilty about eating again.

  • What you drink is as important as what you eat. If you just drink two soft drinks a day, you’ll consume enough calories from them to gain a pound in less than 18 days. Water quenches your thirst, makes you healthy and doesn’t contain calories. Studies show that diet drinks add inches to your waist.
  • The hardest part of eating healthy is consuming less sugar. If you read the ingredients of food, you’ll find a lot of hidden sugar. Even condiments like ketchup contain sugar.
  • You’ll have more energy when you workout regularly and eat healthy. While you can’t out-exercise a bad diet, exercising can help you lose weight. It builds muscle tissue and the more muscle tissue you have, the higher your metabolism is.
  • Evolution Lifestyle Fitness can help you become friends with food by providing help with meal planning and healthy eating. You’ll increase your nutrition, while you lose weight with our plans.

For more information, contact us today at Evolution Lifestyle Fitness

Having A Better Attitude Toward Fitness

Having A Better Attitude Toward Fitness

Getting fit isn’t always easy. It takes an effort. However, you can make it easier by adopting a better attitude toward fitness. Everyone has had those days when they’d rather go directly home and nap rather than working out and it’s on those days that your attitude makes a difference. At those times, you need to switch your focus from how tired and stressed out you feel to how much better you’ll feel after your workout.

Remember what made you start your fitness program.

Everyone has personal reasons they started a program of fitness. Sometimes, it’s for weight loss, sometimes for better health or more energy. No matter what your reason, always keep it at the foreground, so on those days when you’re ready to quit or just skip a day, the reason is prominent in your mind. It provides that extra incentive to switch to workout mode.

Working out will be hard, but focus more on how it’s helping you.

If you go into a fitness program thinking that it will be easy, you’ll be disappointed. If it’s a good program, you’ll work hard. The program needs to work you toward your maximum potential and when you find it easy, be adjusted to match your new level of fitness. That’s where trainers provide a huge benefit. They always make sure you’re working your hardest, but never beyond your capability.

As you master each muscle, feel pride.

One of my clients that got the best results often smiled throughout the entire workout, even though it was hard. One day I asked her why and how she managed that. She said she loved feeling how much control she was gaining over each muscle group and how each muscle responded when she did each exercise. She noted that the appreciation came after a parent had a stroke and she watched as that parent struggled just to make a minor movement.

  • If you really hate the workout you’re doing, don’t do it. Do something else instead. If you hate running but love swimming, use swimming as part of your fitness program. Even in the gym, a personal trainer can help you with exercises you’ll enjoy doing.
  • Are you bored or not losing weight as easily? It’s time to switch up the workout and get a new one. Doing the same routine continuously can cause plateauing and especially boredom.
  • If you want to stay motivated, make working out a game. Track the amount of weight you lift or the number of reps you do and challenge yourself to beat your personal best.
  • Take time to celebrate your successes. It takes the sting out of the workout and makes it all worthwhile. Even if you haven’t hit your big goal, hitting a weekly or monthly goal is a big deal. Celebrate it.

For more information, contact us today at Evolution Lifestyle Fitness

Be Fit And Awesome

Be Fit And Awesome

There’s a lot of reasons clients come to Evolution Lifestyle Fitness in Raleigh, NC. Some want to lose weight, some want to overcome limitations and still others just want to feel better. While each person loves achieving their original goals, one thing that they also experience is the feeling of being fit and awesome. The minute they feel the change, they’re motivated to do even more.

No matter what your age, we can help you to feel better.

Getting fit is important at any age. Looking your best and feeling your best comes with that priority. We have programs to help everyone no matter what your age. If you’re a senior you may want to have more energy or be able to get up out of a chair with ease and have pep in your step. For kids, it’s all about learning how to live healthy and performing your best in school and at sports. It also includes looking your best and developing the confidence fitness brings. For everyone in between those two, getting fit means having the energy you need to accomplish life’s goals, protecting your future health and looking great.

Getting fit includes both eating healthy and working out.

While working out will help boost your strength, endurance and flexibility, to be your best, it takes more. It takes the right fuel to keep your engines of energy running. That fuel is a healthy diet. You can’t boost your energy with empty calories and expect that to last very long. While a sugary treat might give you a more energy for a short time, when it wears off, you’ll have an even lower energy level. You can’t build strong muscles and a toned body if you don’t have the building blocks. That’s why choosing a healthy diet is so important.

Getting fit starts by taking the first step.

The hardest part of any fitness program is getting started. Whether you start at home slowly by taking walks and doing a few exercises or get the benefit of having a personalized program from a trainer, taking the first step is the most important part. You can begin both an exercise and healthy eating program slowly. Just say no to that donut and switch to a piece of fruit or a handful of nuts instead. It’s all the small changes that you make that add up to a big difference.

  • Don’t forget to hydrate frequently. Some people forget about the most basic need. The need for water. You’ll be amazed at how much of a picker-upper it is when you’re tired. Most people feel it’s better than coffee.
  • Getting adequate sleep is an important part of any fitness program. Not only is it heart healthy, it’s also helpful to weight loss. Lack of sleep can cause an increase in ghrelin the hunger hormone and a reduction of leptin, the hormone that makes you feel full.
  • You’ll be amazed at how much more confidence you have and how people will notice that. Regular exercise helps your posture so you look more confident and awesome.
  • At Evolution Lifestyle Fitness, you’re guaranteed results. We even offer a free week of training for anyone, including children as young as five and seniors over 70.

For more information, contact us today at Evolution Lifestyle Fitness

The Pros And Cons Of Supplements

The Pros And Cons Of Supplements

When you’re discussing the pros and cons of supplements, you also have to identify the type of supplements you mean. There are supplements for basic nutrition for weight gain, improved health, as an energy booster, to overcome deficiencies due to poor processing of nutrients and those for body building and performance. Supplements might be that daily vitamin or proteins and amino acids. It can be minerals, too. Just like any man made substance you put in your body, sometimes it’s a huge benefit, but other times either waste your money or be harmful.

For the most part, supplements to improve health if you have a bad diet are a poor substitute for healthy eating.

Why would you support bad eating habits by paying for supplements? Instead, changing how you eat to a healthier manner would be better. However, if you are deficient in certain vitamins and minerals, supplementing for a while may be the answer. Seniors often don’t absorb nutrients, so supplementation is often a good route to improved health. Pregnancy can also call for supplementation. Supplements are costly if you want those that are easily absorbed and beneficial, so it’s always best to get the nutrients from the food you eat.

For bodybuilding and improved workouts, some people include supplements in their daily regimen.

A lot of supplements are sold to body buildings in the form of protein powder. It’s the building block for muscles and can help build and repair muscles. The amino acids are the same as found in chicken, beef and pork. Creatine is higher in supplements and adds bulk. Taking too much of this can have side effects and cause severe problems, such as heart and kidney problems, diarrhea, dehydration and cramps. It’s also tough to identify just how much of these supplements you need.

Bioavailability is both a pro and con for supplements.

If your body doesn’t absorb a certain nutrient, it has poor bioavailability for that nutrient. Older people often can’t absorb the nutrients as well, so it makes sense to supplement. The type of food you eat also affects absorption. If you love your green leafy veggies and high fiber foods, you can reduce your absorption of minerals. If you sit in the sun or eat foods high in vitamin D, you’ll absorb calcium better. Eating whole foods helps provide all the nutrients you need for absorption.

  • Not all nutrients are found in supplements. Some nutrients work synergistically with others. One study was isolating anthocyanin from blueberries for its cancer fighting qualities and found that it was only effective when combined with the other nutrients in the blueberry.
  • You can get too much of a good thing. Water soluble vitamins, such as vitamin C flush out of your body in your urine if you have too much. However, fat soluble vitamins are stored in fat tissues and the liver. They can build to dangerous levels and cause harm.
  • Supplements are a far less satisfying way to get nutrition. Not only does eating healthy provide the nutrition in a satisfying manner, it also reduces or eliminates the toxins found in processed food.
  • At Evolution Lifestyle Fitness, we can help you have a healthy diet that’s both nutritious and delicious and it won’t put on pounds.

For more information, contact us today at Evolution Lifestyle Fitness

Family Fitness

Family Fitness

My clients in Raleigh, NC, work on getting healthier for a number of reasons. Some of them are for better health, some are to get more energy and others start a fitness program to provide a good role model for children. Now we offer family fitness programs to get everyone involved. No matter what your age, there’s a class designed specifically to help you get fit. Whether you’re a golden oldie 71 or more, or a tyke of five, we make sure everyone in the family has a chance to get fit.

The older you are the harder it is to build muscle tissue, but the more important exercise is.

We focus on more than just mom, dad and kids. We make sure there’s a program for Grandma and Grandpa, too. Today, many people are helping care for their aging parents as they also raise their children. That’s why having a program for seniors 71 and above is so important. Mom or dad can go with the family to the gym and workout to build strength to keep them independent longer.

Young kids need a different program from a teen, but they both benefit from regular exercise.

No matter what their age, children benefit from a program of regular exercise. It not only helps them become stronger and healthier, it also builds confidence and helps them in school. Studies show that children who are active and fit, get better grades. Fitness training helps kids focus better, improves their posture, lowers stress levels, improves sleep and encourages stronger heart, bones, muscles and healthier growth.

As an adult, not only will you be a good role model, you’ll have the energy to do more with your family.

What’s the use of being fit and having more energy if you can’t use that extra energy to enjoy life more. As you and your family get fitter, you’ll find loads of things to enjoy together, such as rock climbing, hiking and swimming. You won’t be just a spectator when you’re fit, you’ll be a participant and help make memories you and your family will cherish forever.

  • Our program of exercise for kids provide an atmosphere where kids can socialize with one another, while achieving goals that will help them all their life.
  • Getting fit together also focuses on eating healthy. We work with all ages to help them understand how to do that. It can make switching to healthy eating far easier.
  • You don’t have to have the whole family participate, but you’ll be glad that you did if you do. It can provide a common bond that everyone will share.
  • Evolution Lifestyle Fitness can help you live healthier no matter what your age. Not only do we offer training for all ages, we also have small group, individual and online training.

For more information, contact us today at Evolution Lifestyle Fitness

Mindful Eating Through The Holidays

Mindful Eating Through The Holidays

If you haven’t already heard of mindful eating, I’ll help you understand it. It’s a great tool to help you lose weight, while also aiding you in enjoying every bite of food you eat. What exactly is mindful eating? It means living in the moment and really experiencing the food, rather than just shoveling it into your mouth, making eating an experience and realizing how that food affects your health and well-being.

Mindful eating focuses on concepts like culture and how it affects the food you choose.

Mindful eating goes beyond just that moment you’re chewing, but also back to the practices of your culture and how it determines the food you choose. If you’re served a plate of grasshoppers, you’d normally turn them down or eat them reluctantly, but that’s all cultural, rather than focusing on nutrition or taste. While shoveling your food down isn’t wrong, because they’re no right or wrong with mindful eating, it certainly isn’t eating mindfully.

Try a little exercise in mindful eating.

When you sit at the table and have a plateful of food, before you take a single bite of anything, you need to stop and think. Decide what you’ll eat first and then think about how it will nurture you and all the positive benefits of that selection. It can be pretty easy to do if you’re choosing vegetables, but if you have a candy bar or French fries, it’s tougher to find ways it will help your body, except perhaps to provide energy via calories.

Mindful eating isn’t a diet, but it can help you lose weight.

If you think about each selection and focus on its benefits, you’re bound to realize that some food simply doesn’t benefit you. Mindful eating also helps you appreciate the food more that’s a healthy option. While you’re focusing on the moment, you’ll savor the subtle flavors of the food and appreciate how it helps you live. If you have an eating disorder, eating mindfully can help. It aids in reducing depression, stress, anxiety and binge eating.

  • People often lose weight when they adopt mindful eating. They no longer focus on calories, but the substance of the food they’re eating, creating awareness and removing many of the emotions attached to food.
  • If you’re like many people, especially at the holidays when food is everywhere, you’ll often find yourself eating without realizing it. When you practice mindful eating, you’ll stop and think before you put food in your mouth.
  • Being present in the moment when you eat also allows you to enjoy each aspect of the food, from the crunch or melt-in-your-mouth texture to the subtle flavors of the herbs and spices.
  • Mindful eating is good for anyone that wants to change, unhealthy and unwanted eating habits.

For more information, contact us today at Evolution Lifestyle Fitness

Yoga Poses Safe For Kids

Yoga Poses Safe For Kids

Our Raleigh, NC, our exercise classes for kids fill up fast. Kids enjoy exercising, especially doing those exercises that are like yoga poses. Not only do the poses provide a great workout, they also unleash the imagination of children. Even without learning such movements as downward facing dog or the cat or cow pose, kids have been mimicking the movements of animals as part of their play since time began. These movements build strength, flexibility, coordination and concentration, while it boosts their relaxation and sense of calmness.

The cat pose imitates the movement of feline friends.

Watch a cat and see how it glides through life, stretching each muscle with every other movement. It starts on hands and knees, like a cat standing on all fours. Arms and legs are perpendicular to the floor with the head in neutral position and eye looking at the floor. The child breathes in and as he or she exhales, rounds his or her spine toward the ceiling, like a Halloween cat, keeping the shoulders and knees in the same position, but allowing the head to drop toward the floor. It’s time to inhale and get back to the original position of relaxed cat, back straight and hands and feet on the floor.

Changing from a cat to a cow can be part of the move.

I’ve watched the yoga classes where kids have a great time switching to a new animal and back. A child friendly yoga grouping is combining the cat pose with the cow pose. After dropping the arched spine back to neutral position—tabletop position—with the knees directly below the hips and hands below the shoulders, instead of arching the back, the cow pose is the opposite. It lifts the hips and chest upward and lets the belly sink to the floor with the head lifted to look straight forward. It then goes back to starting position.

Downward facing dog is another animal position that builds muscles, endurance and flexibility.

Whether it’s called downward facing dog, grizzly bear or other animal, this pose helps kids build arm and leg strength, increases flexibility and can even calm kids when they need to take a step back. It starts on hands and knees, with the hands spread and palms on the floor. Slowly the bottom is lifted as the child straightens hi or her leg and makes an inverted V-shape. Expect the child to try walking that way, it’s just too irresistible not to do that.

  • Animals aren’t all that the poses can look like. Consider the bow pose, boat pose and bridge. These all can build flexibility, but most of all, boost core strength. Do them with your child and you’ll find a six pack developing. They’re tough, but for kids, fun to do.
  • A mouse and butterfly/cobbler pose boost flexibility and imagination. Whether rolling up in a ball like a timid little mouse or using their legs like wings on the butterfly, these poses maintain or builds flexibility, endurance and imagination.
  • Slithering like a snake or cobra comes naturally and lifting your upper body and head off the ground is part of it. That builds abdominal muscles, too. Add a few hisses for fun.
  • At Evolution Lifestyle Fitness, we have fitness and nutrition classes for the whole family, regardless of age. There’s even classes for seniors. Come see what we have to offer and take advantage of our free session.

For more information, contact us today at Evolution Lifestyle Fitness