Fitness & Wellness

Great Family Exercises

Great Family Exercises

Evolution Lifestyle Fitness in Raleigh, NC, is focused of family fitness, getting and staying fit at all ages is important. However, there are many great family exercises and activities that can also aid in keeping the whole family fit. One important way parents can help their children lead an active lifestyle is to limit both computer and TV time for all family members, including mom and dad. Instead, schedule a more active option like riding bikes or shooting hoops. Even playing tag can be quite a workout for most people.

Take a walk together or go for a hike.

Your walk should be in your schedule, something you do after dinner every night or a brisk walk in the morning before work starts if you’re an early morning riser. On weekends, you can make that walk in a local park or other natural setting. Hiking is also a great way for the family to enjoy each other’s company and bond. Don’t forget to take a healthy picnic lunch and get the kids involved in making it.

Yard work, gardening and chores can be quite a workout and even fun.

You might not think that yard work or chores could be fun, but maybe you haven’t done them all together. Weeding a garden can be a contest, making it a race to see who gets the biggest pile. Just make the pile a short distance from the garden so everyone has to pull a few and get up and run to stack their weeds. Create a song parody about work from a familiar song with upbeat rhythm, such as If You’re Happy and You Know It and sing together as you work. It changes the mood from just doing tasks to fun.

Have a dance-off in the living room.

Turn on the music and start your moves. Dancing with the kids can be a blast. Is there a favorite song you can dramatically act out as you dance? That adds to the fun. If you don’t dance, don’t worry. Just move to the music and the kids will help you learn new moves. Dancing is a full body workout and you’ll be surprised at how tiring it can be when you have a playlist with just a short break between songs. Vary the rhythm of the songs so you have slower beats moving to faster ones and back down to a few minutes of slower music before the dance off ends. It provides the perfect warm up and cool down.

  • Just exercise, but challenge each other. You’ll each have different goals, so the challenge will be to complete your own goal or even do a few extra sets. Winner gets to choose the next family activity.
  • Create new healthy meals together. It’s not an exercise, but it’s a healthy family activity. It not only teaches children how to cook healthy meals, it makes it more likely that they’ll eat it, when they helped prepare it.
  • Whether it’s a U-Pick strawberries, blueberries, peaches or apples, it’s hard work and also a lot of fun. The experience also provides a learning opportunity about where food comes from and how it’s grown.
  • Teach them to give back and get fit at the same time with volunteer work. It doesn’t have to be as formal as Habitat for Humanity, but can be as simple as helping an older neighbor with tasks.

For more information, contact us today at Evolution Lifestyle Fitness


Easy Workouts To Do While Kids Are Napping

Easy Workouts To Do While Kids Are Napping

Exercise is so important that I encourage people to workout, even if they can’t make it to the gym. With everything going on, sometimes getting a babysitter is impossible or simply not prudent if they’re sick. That’s why I love to suggest alternatives for those days. They’re easy workouts you can do at home when you have the opportunity, which is normally nap time. Some involve short but intense workouts, others are longer and less intense. You’ll revive your energy when you give yourself the gift of working out.

Create your own circuit training routine.

One of the best types of workouts is circuit training, especially if you vary the speed of the workout and make it HIIT training, too. Choose three or four exercises. It could be mountain climbers, burpees and lunges. Do a minute of each one without a rest in between and then pace for two to three minutes for recovery. If you do four sets, which takes about twenty minutes, you’ll get your heart racing and have a workout that really works.

You don’t need weights for strength training.

You can do strength training at home without weights. Just use what you have on hand, such as water bottles filled with sand or water or a milk or detergent bottle with a handle. Even soup cans can be good starting weights. Consider these exercises done one after another, chest presses, squats, bodyweight lunges, bent over rows, overhead shoulder presses and single arm kickbacks. Do 12 repetitions of each, rest 60 seconds. Do a second set, rest and repeat. If you aim for about three to four seconds for each repetition, it will take you about 15 minutes.

Too much to do? Make your work, your workout.

Most at home moms and dads have way too much to do, which can include not only housework and child care but may also be teleworking from home. That makes time even more limited. Multitask and use your cleaning time to get a workout. Vacuum with vigor, making each push of the vacuum a lunge. Do squats as you pick up laundry and run up and down stairs when necessary. A complete squat can be done folding clothes and putting them in the basket and leg/calf raises are compatible with doing dishes, or working at the sink.

  • No matter what type of workout you do, don’t forget to warm up first. Jumping rope for a minute, walk around the room or run in place.
  • Don’t make it a formal workout. Put in your earbuds, turn up the music and dance like there’s no tomorrow. It doesn’t have to be beautiful…nobody is looking. Turn off the music and walk around the room. It gives you a recovery time and lets you check on the kids.
  • Don’t worry about nap time workouts. Instead, get your child involved with your workout. You’ll be teaching them good habits and have fun at the same time. For babies, exercise while you’re holding them with moves like squats.
  • If you have a child that’s five years old or older, bring them to Evolution Lifestyle Fitness with you. We have classes for people of all ages, starting at five. You can get your workout, while they learn, too.

For more information, contact us today at Evolution Lifestyle Fitness


How To Always Stay Hydrated

How To Always Stay Hydrated

It’s hot in Raleigh, NC, and that makes it easy in the summer to suffer from dehydration, especially if you’re doing something physical. Even mild dehydration can cause physical problems, which is why it’s important to find ways to stay hydrated. If you want to feel your best, be your sharpest and look fantastic, adequate hydration is important. Don’t turn to soft drinks or coffee to do it and unless you’re working out over an hour, sports drinks aren’t necessary. Instead, turn to the world’s best diet drink that has zero calories—water.

Why is it important to stay hydrated?

Your brain and your heart are approximately 73% water, and they’re two of the most important organs in the body. Every time you breathe, the air goes into your lungs, which is 83% water. Consider what would happen if you don’t have enough fluid. It would affect your brain, lungs and heart. You’d feel mentally confused, have rapid breathing and a rapid heartbeat. It only makes sense that it’s important to sip water throughout your workout to prevent that from occurring and make your workout better.

Carry a bottle of water with you at all times and you’ll be less prone to dehydration.

Drinking water throughout the day, so you get at least eight 8-oz glasses of water, is important. On days when you sweat profusely, increase your water intake. Have you ever noticed how delicious watermelon or other juicy fruit sounds on a hot day, even if you’re full? It may be because you’re craving the liquid in the fruit. Too often people mistake thirst for hunger and eat trying to fill their craving. If you drink a glass of water when you feel hungry, it will fill you up and fill the need for fluid, if that’s the problem. It could be just the tip you need to lose more weight.

So how do you drink more water?

Coffee just won’t do. It is a diuretic. Sugary drinks are also off the list of acceptable drinks, if for nothing more than just adding empty calories. If you don’t like the flavor of plain water, why not try some infused water. Just add cut up fruit, vegetables or herbs to water and allow the flavors to blend into the water for at least 12 hours in the refrigerator. There are many benefits of drinking infused water, depending on what you infuse it with. However, most people love the fact that it’s healthy, has few if any calories and tastes delicious. It can even help you lose weight.

  • Instead of a sports drink, consider drinking coconut water. Coconut water consumed on a regular basis can help control blood pressure and improve digestion. It aids in maintaining electrolyte balance.
  • If you’re feeling sleepy or tired and want a wake up cure, don’t head for the coffee. Instead, try drinking a glass of cold water. You’ll be amazed at how quickly it wakes you up.
  • Enjoy an ice cold herbal tea in the summer and a warm cup in the winter. Herbal tea, such as hibiscus, rose or chamomile tea are good ones to hydrate you and taste delicious. They have other benefits, too.
  • If you’re older, be more vigilant about staying hydrated. Seniors dehydrate quicker and often miss the cues that they’re thirsty. Even mild dehydration in seniors can cause UITs and symptoms that resemble dementia.

For more information, contact us today at Evolution Lifestyle Fitness


Is Swimming Good For Weight Loss?

Is Swimming Good For Weight Loss?

People often ask me why I talk about other types of exercise, which don’t involve coming to Evolution Lifestyle Fitness or linking to our website. It’s because I want everyone to enjoy the joys of being active and swimming is a very active sport. It’s fun and a good way to spend time with the family, while burning extra calories for weight loss.

Swimming burns lots of calories.

Just like any type of cardio, swimming helps burn calories. Not only does it provide a great workout to boost your heart health, it also helps boost the calories you burn. Unlike walking, running or bike riding, when you swim, you have an additional obstacle to face. That’s the extra resistance that water adds to the workout. It forces your body to use more muscle. Just walking in a pool that’s waist high can be far more wearing and difficult, burning more calories, than walking the same distance on dry land.

Swimming helps build strength as it burns calories.

The resistance of water works your muscles to burn extra calories as you do it, but it does even more than that, it builds muscle tissue. Muscle tissue requires more calories 24/7 than fat tissue does, so you’ll be boosting your metabolism as you build more muscle tissue. One study showed that middle aged women that spent just 60 minutes swimming three times a week lost substantial amounts of body fat, not just weight.

You’ll lose abdominal fat, too.

Visceral fat, which is the fat around your belly that crowds organs and is the most dangerous, is also the hardest to lose. When you lose weight, you lose it all over your body, but you can target core strength and burning abdominal fat with certain exercises. Butterfly kicks builds obliques and flutter kicks increases the strength in the lower abdomen. A study done in 2015 in the Journal of Exercise Rehabilitation found that swimming as little as three times a week caused the swimmers to lose more fat to come off the waist and hip area than their counterparts who walked that often.

  • Swimming is healthy for people of all ages due to its low impact. It’s far easier on the joints than running and many other cardio workouts and also causes less damage than lifting weights.
  • The number of calories you burn when you swim depends on how vigorous you are and your present weight. It can burn as much as 800 calories an hour for an intense workout to 500 calories an hour for a moderate one.
  • Swimming helps build core strength and works both the upper and lower body. It helps improve muscle definition, too.
  • Don’t forget that you still need to eat healthy, so if you spend the day at the beach, take a long a cooler of healthy snacks and meals to avoid buying unhealthy food at the concession stand.

For more information, contact us today at Evolution Lifestyle Fitness


Why Running Is Good For Your Heart?

Why Running Is Good For Your Heart?

You need all types of exercise to be truly healthy. You need ones that keep you flexible, ones that keep you strong and ones that improve your endurance and cardiovascular system. One of the easiest ways to get that cardio is by running. Running has a number of benefits. You can do it anywhere. It doesn’t require much equipment, outside of a good pair of running shoes. Aside from ensuring you have good posture, running for fun doesn’t require a lot of training either. Running is good for your heart and provides many other healthy benefits.

Running boosts the strength of your heart.

Just like any other muscle, the heart needs a workout to be strong. You wouldn’t expect to get strong biceps without specifically working those muscles. There’s no difference when it comes to the heart, which is a muscle also. Running increases the efficiency of the heart by strengthening the walls of the heart.

Running can help you lose weight.

Obesity is one of the leading causes of preventable deaths. In order to lose weight you have to burn more calories than you consume. Running burns calories. The key to being successful with using running as a weight loss aid is the same as it is for any type of exercise. First, you have to combine it with a healthy diet. Second, you have to be consistent. Third, you have to start off slower and work your way to faster times and longer runs.

Running helps lower both blood pressure and cholesterol levels.

Low density lipoproteins—LDL, the bad cholesterol, decrease if you run 30 minutes three to five times a week. High levels of LDLs in your blood can build up and cause plaque, blocking arteries. Running can help lower the levels and prevent it from occurring. In fact, it can even reduce the amount of plaque already there. Running is also proven to help lower blood pressure levels. Like any physical activity, doing it consistently is important to get the results you want.

  • You need all types of exercises, strength, cardio, flexibility and balance, to be truly fit. While running burns a lot of calories, it uses both muscle and fat tissue to provide those calories. Add strength training two or three days a week to ensure you don’t lose muscle mass.
  • You’ll be asking your heart to do less work when you run regularly. Running strengthens the heart and lowers the pulse rate, while providing more oxygen. That means your heart won’t have to work harder.
  • Running helps improve circulation and reduces the risk of blood clots. Running regularly can reduce the risk of heart disease by as much as 55%.
  • A healthy diet is just as important as regular exercise, so make sure you have that as part of your fitness regimen. If you’re trying to shed weight, a healthy diet is the first place to start. You can’t out-exercise a bad diet.

For more information, contact us today at Evolution Lifestyle Fitness


The Best Outdoor Activities To Relieve Stress

The Best Outdoor Activities To Relieve Stress

So much has changed recently. One thing hasn’t changed. Everyone needs exercise and everyone needs a little stress in their life. There are a lot of people in Raleigh, NC that are turning to outdoor activities to relieve stress. It doesn’t mean you give up the gym, but is a great way to spend a little time every day or week to enjoy everything nature has to offer. Finding more green areas to spend time can be a boost to both mental and physical health.

Get out in nature and go for a hike.

Whether you go to a park in the city or opt for the country, a hike can seriously lower your stress level. Whether you hike the Neuse River Trail or take a walking tour of the J C Ralson Arboretum at NC State University. The walking will help relax you and so will the atmosphere. There are acres of beauty to enjoy in both areas. Our parks and wild life areas are often quieter than the busy streets of Raleigh, giving your senses a time to rest.

Take a bike ride with the family.

Most of our parks and local attractions have bike paths, too. They’re perfect when you want to move a bit faster, but still enjoy all that Mother Nature has to offer. Green spaces and getting outside can improve your immune system. Sunshine helps boost vitamin D levels and the decreased air pollution and noise not only helps boost your mental health, also improves your body’s microbiome, part of the immune system. Take a healthy picnic lunch along and have fun with the whole family.

Go for a swim.

There are plenty of lakes near Raleigh for a getaway, which provide more relaxation than a swim in a pool. You get the advantage of the swim and exercise, but also the beautiful surroundings that relax and refresh, when you go to a lake. You can combine your swim with other activities, such as taking a hike or bike ride.

  • In 2012, Raleigh was named one of the “Best Cities in America for Health and Happiness” by EcoSalon. It’s primarily because of all the natural beauty in our area. Enjoy it. It’s part of the benefit of living in Raleigh.
  • Enjoy your lawn or if you don’t have one, find a park. Take off your shoes and walk in the grass. It’s called grounding and some studies show it offers the benefits of reducing inflammation, aiding cardiovascular disease, helping heal muscle damage, relieving chronic pain, and improving mood.
  • Take Rover for a walk. If you don’t own a dog, volunteer at a shelter. They’re always looking for someone to help take care of the dogs. Help your neighbor or join a senior relative when they walk the dog.
  • Play. Join the kids in play. Whether it’s shooting hoops or a game of tag, both the exercise and comradery will make your family stronger.

For more information, contact us today at Evolution Lifestyle Fitness


Favorite Healthy Indoor Activities

Favorite Healthy Indoor Activities

So many of you told me of the healthy indoor activities you’ve developed with your kids during the shut down. There’s so much more you can do with your child besides watching television, although watching a fun documentary with animals can lead to making animal moves, like a walking elephant and pouncing tiger. It’s all about movement and instilling healthy ideals while children are young.

Let’s get physical.

No matter what size your home is, there’s always a few square feet for exercising. You may have worked out with us virtually and requested a program for everyone in the family. Use your imagination and what you have on hand. Do weight lifting with food cans. Try dancing or even do freeze dancing for some isometric training. Balloon volleyball might be a bit too much, but it’s fun if you have room.

Healthy activities can also include learning to eat healthier.

In the earlier days of our country, people stayed home, all the time. Children learned to cook by watching their parent cook. Time inside, whether it’s caused by bad weather or a stay at home order, can also be a great time to teach nutritious meal preparation. Get the kids to help you in the kitchen to make meal plan meals and even get their feed back for some tasty ideas. Try something new for meals or snacks and make that a taste test Friday or Saturday.

Teach children ways to deal with stress before they face it.

Seriously, being a kid can be stressful. While many of the stresses drop away as kids run and play, learning helpful techniques early can also be beneficial, especially if children have difficulty taking tests or speaking in public. Learning mindfulness, breathing exercises or mindfulness techniques is something children can use the rest of their lives.

  • No matter what your age, having a sleep schedule is important. That means going to bed at the same time and getting up at the same time, whether it’s a school night or not.
  • You can even make eating more fun by using scraps to raise veggies. Putting the base of a celery stalk in water until it roots and then transferring to a shallow container is one way. Use the seeds from fruit to start citrus, apple or fruit trees.
  • Take some quiet time and write each other a letter. Make it a habit to include a letter to each person in the family on special and ordinary days. It’s a great way to tell the kids how proud you are and can make a wonderful gift for a child to give to a parent.
  • Create a house scavenger hunt. Hide notes with clues about where the next clue will be with the final clue to help locate the prize. You can include activities at each clue site, like do ten jumping jacks before you hunt for the next clue.

For more information, contact us today at Evolution Lifestyle Fitness


How To Meal Prep Healthy Lunches

How To Meal Prep Healthy Lunches

My clients at Evolution Lifestyle Fitness in Raleigh, NC, focus not only on their fitness, but their family’s health and fitness. That’s one reason we have programs for individuals of all ages, from five to seniors who are 71+. I recommend meal preparation to help busy people stay in shape. Since some of my clients want to have healthier meals than schools offer, they’ve asked for school lunches that can be made ahead. These may be called school lunches, but they’re also a great option to have in the refrigerator for the kids even when they’re not in school.

Start by making a meal plan.

Planning your meals is the first step toward success. You can make your own meal plans or use ones that remove any effort, like ours, which also include a grocery list. Once you’ve created your meals for the week and grocery list, take one day to go shopping. Make sure you ate before you do it. While our meal planner provides lunch menus, if you want to opt for something different for the kids, consider what you cooked for your main meals, such as chicken, to use it for their lunches.

Use the meals you cooked to help direct school lunches.

Did you bake a chicken for a delicious meal? Use some of that chicken for school lunches. For instance, leftover turkey, roast, chicken or ham could be combined with cheese for a roll-up. Add a dish of almonds, sliced fresh vegetables and some fresh fruit, like grapes and/or apple slices with crackers and a small container of butter would make a well balanced school lunch.

Find what your kids love and make it ahead.

Besides using the extras from regular meal planning, have some handy favorites to show up in the lunch box on a weekly basis. Does your child love homemade granola? Make it on the weekend and use some of it for lunch boxes during the week. How about healthy muffins? When you’re doing food prep, you’ll have some return favorites, such as fresh fruit and vegetables, hard boiled eggs and hummus or dip. Make these ahead, too. Try a single container taco bowl made from left over meat like ground beef or finely chopped chicken in taco seasoning, cooked brown rice, corn, a small container of salsa and/or sliced avocado, sliced bell peppers and shredded cheese. Add a small bag of nachos for scooping.

  • Precut fruit, like apples and pears, stay fresher when they’re tossed in a mixture of one part lemon juice and one part water, then stored in an airtight container. Putting a little lemon juice on sliced avocados also prevent browning for 24 hours.
  • Make a salad in a jar. This one is good for teens. Put the dressing on the bottom, add something sweet, like apples, grapes or even sweet peppers. Next add celery, radishes and other veggies, walnuts and top that with walnuts greens and put on the lid. Make a taco version for younger kids.
  • Send a turkey protein sandwich box. Make a dressing from cream cheese, seasoned with horseradish, white vinegar, green onion, salt and pepper. Spread it on healthy bread, add a slice of Swiss cheese, pickled sweet peppers, leaf lettuce and sliced chicken/ turkey. Add sliced apples and carrots on the side.
  • Switch up the interest in sandwiches by making burrito wraps, flat bread or using pita pockets. You can make these with separate dressing that can be used as a dip or added right before eating.

For more information, contact us today at Evolution Lifestyle Fitness


Forming Good Habits And Getting Rid Of The Bad Ones

Forming Good Habits And Getting Rid Of The Bad Ones

Are you trying to build good habits, but find that bad ones get in your way. It’s time to change both. The person you are today is a result of the things you do continuously, which means your habits. If you have to lose weight, it isn’t that one piece of cake that put on the pounds you have to lose. It’s the habit of eating a few extra calories each meal or grabbing a high calorie snack that puts the calorie count over the top. If you’re out of shape, it’s not because you missed one workout session. It’s because you never actually got started and were sedentary most of the time. You are the result of your habits.

Habits all develop the same way, whether good or bad.

Habits are basically a chain reaction. If you’ve ever switched jobs, you’ve probably experienced going toward the old job mindlessly instead of driving toward your new job. You’ve done it so long and it’s your way to work that it’s a natural reaction when you get into your car. It’s the same with habits. You have to first identify the problem, like slumping in your chair when you get home. There’s always something that starts that behavior—called a trigger or reminder. In the case of driving the wrong way, it’s going to work. For those who don’t exercise, it’s getting off work. You then respond with a routine—driving to the old job or hunkering down in the easy chair. The reward is the next step. In the case of driving the wrong way, there’s no reward—paycheck—for going the wrong way, so the chain is broken and the habit disappears or starts to disappear. For those living the sedentary life, it’s watching TV or grabbing some zzzz’s is still a reward.

It’s tough to end a bad habit.

Once you identify bad habits, it’s easier to change them. Find an alternative. For instance, if snacking is your downfall, identify the time you snack and have healthy snacks ready. If you’re a grazer, make sure there’s plenty of healthy food you can eat when you graze that are nutritious, yet low in calories like fresh fruit and vegetables. If slumping in the easy chair after work is your bad habit, go to the gym right after work instead of home. You’ve broken the cycle and changed the trigger.

When you’re developing a new habit, take baby steps at first.

Decide the new behavior you want and create a way to achieve it. If it’s eating healthier, shopping for snack foods simply don’t fit the plan. Having healthy snacks available does. That both ends unhealthy habits and starts new healthier ones. Create reminders that can be your new cues to a healthier habit. Having an appointment with a trainer is a reminder to work out. It’s one of the reasons working with a trainer is more successful. Working out at the same time creates a habit and once it’s formed, it’s easier to keep.

  • Create a compact with yourself to workout at the same time every day and stick with it for at least two months to form a habit, but it’s worth it.
  • If you want to get in the habit of moving around at least five minutes out of every hour, use your phone to remind you to do that. It’s easy to remember if your alarm goes off every 50 minutes to an hour.
  • New habits fail because the change is too big, difficult or ambitious. Start with baby steps. If you need to exercise more, start by taking ten-minute walks and extend the time and pace every two weeks.
  • Don’t give yourself an out. Take your lunch to work so you can’t opt for an unhealthy lunch. Meet a friend at the gym to ensure you’ll go. Create a plan that ensures you’ll accomplish your goal for the day and turn it into a habit eventually.

For more information, contact us today at Evolution Lifestyle Fitness


How To Combat Fitness Complacency

How To Combat Fitness Complacency

There’s nothing wrong with feeling good about your accomplishments or taking time to enjoy the progress you made, unless it causes you to quit trying. If your goal was to lose 20-pounds and you’ve made it to the halfway mark, it can be a time for celebration, but can also be an important time to hunker down and get back to work. It’s too easy to rest on your accomplishment and feel smug or satisfied with your achievements. However, it’s the very time you need to combat fitness complacency.

If you’ve lost weight in the past and even reached your goal, only to regain it, you’ve been complacent.

Even if you made it all the way to your goal, it’s no time to stop. One of the problems is that you’ve reached your goal, but you never set another to take its place. Create a new goal. It doesn’t have to be about losing weight if you’re at your perfect weight, but make it about fitness and staying in shape. Maybe you love the idea of cooking healthier. Make it your goal to try two new recipes a week or even create two. Consider a huge challenge like the Ironman or Tough Mudder and prepare for it. You need a new goal or you’ll go back to old habits that created the problem in the first place.

Find an icon or a mentor that’s doing better than you are.

If there’s someone you admire that’s in great shape, learn from them. Make it your goal to improve your fitness in all areas. One of the reasons many people become personal trainers is that they appreciated the knowledge and skills of other trainers and set their sites to be more like the trainer they admired. While you don’t have to go that far, all the trainers in the gym are willing to help and guide you toward a higher level of fitness, share their secrets and help you be the best you can be.

Develop a hobby that is more than going to the gym, but still keeps you fit.

Maybe it’s hiking all the trails at the local park or scaling that climbing wall, whatever you choose to challenge yourself with should reflect the need to stay in shape. Don’t let your success at achieving your goal leave you complacent and without another goal to fill the void. That’s the key to staying fit. Everyone needs a challenge. It’s what makes life interesting.

  • As you approach your goal, talk with your trainer or a friend into fitness to find another challenge. You’ll be amazed at some of the new ideas you’ll get that you might not have considered.
  • Rather than bathing in your success, always demand more from yourself. It’s good whether your goals are for fitness, business or life in general.
  • It’s counterproductive if you shame yourself for falling off the wagon after having success. Get back to what made you reach your goals and then create new ones so you don’t do it again.
  • Get out of your comfort zone. Take on new challenges that you don’t think you can do. Make it part of your regular workout or daily routine. For instance, it might be lifting a certain weight or extending your endurance.

For more information, contact us today at Evolution Lifestyle Fitness