Fitness & Wellness

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

How To Motivate Your Kids

How To Motivate Your Kids

In the early days of our nation, kids got their exercise with physically demanding chores and still loved running and playing when they were done. With each generation, life got easier as labor saving devices replaced the need for children to do the work and kids focused more on fun. Unfortunately, today that fun doesn’t include running and playing, but sitting in front of a computer screen, even a tiny one in a phone. To get children more active, it’s no longer of just letting kids be kids. Instead, you have to motivate your kids to get exercise.

Motivating kids to workout is just half the battle.

Besides an easier lifestyle, fast food became a way of life. There’s inexpensive junk food everywhere you look, even in schools! Every grocery aisle has sugar coated treats and every checkout counter from gas stations to drug stores have a rack of candy just waiting for children to reach out and enjoy. Fresh fruits and vegetables have taken a backseat to sugar coated pastries made with white flour. Getting kids to eat healthy is another challenge parents have to do.

Start by being a role model.

Whether it’s exercising or eating healthy, you set the stage. Children learn what they live and if you exercise regularly, eat healthy and do all the things necessary for a healthier lifestyle, they’ll automatically think it’s part of everyone’s life. Sitting down to a meal is important. Not only does it encourage poor eating habits, it weakens the family unit and communication. Make sure there are plenty of healthy foods on the menu and healthy snacks in the refrigerator for after school.

It’s more than just exercising.

You can bring a lot of enthusiasm and family fun when you live an active lifestyle. Get the whole family to sign up for classes. We offer something for everyone in the family, even Grandma and Grandpa. Instead of going separate ways, have one day devoted to family fun where you hike, rock climb, swim or even bike together. If kids grow up in an active family, they tend to stay active all their lives.

  • Lighten your load and get the kids involved. Have the children help you make meals and snacks. It can be something a simple as stuffing celery with peanut butter and putting raisins on top for ants on a log.
  • Plan and prepare meals ahead. Take one day to make a whole weeks worth of meals. Do it as a family project. Make extra, so you won’t have to cook one weekend or will only have to make a few meals.
  • Get plenty of sleep. Created a regular bedtime for everyone in the house and a regular time to get up, even on weekends. That consistency can keep you and your kids happier and healthier.
  • Share your fitness goals and successes with the kids and encourage them to do the same. No matter who or what age you are, you tend to do more of what you focus on and what provides positive feedback.

For more information, contact us today at Evolution Lifestyle Fitness

Make Your Home A Positive Healthy Environment

Make Your Home A Positive Healthy Environment

Every day you hear about new dangers lurking in your home, whether it’s from toxins used for cleaning or problems with gas or electric lines. If you haven’t already focused on those environmental threats, it’s time to start. While you’re at it, you can improve the positive vibe in your home that will make its inhabitants glad to be there at the end of the day. It’s time to make your home a positive healthy environment by starting with more obvious problems.

Check for damage that can lead to danger.

A leak in the roof can cause damage to your home, but that’s not all. It can also cause mold to grow. The same is true for a leaky basement. Black mold is a danger that can cause respiratory problems plus chronic headaches. Even your air conditioning unit is a breeding ground for mold. If your home and all its contents are new, you’re not out of danger either. New carpeting, varnish, paint and furniture can release volatile organic compounds—VOCs. These toxic gasses can cause respiratory problems and even nerve damage. Airing out the house frequently can help with both problems. To remove the danger from new carpeting, get green carpet made from other materials without VOCs, such as bamboo.

How many bottles of cleaning products do you own?

Everyone wants a clean house, so there’ a whole grocery aisle filled with cleaners. Some are toxic, others aren’t. Try to use a natural green cleaner. Of course, the latest ones can be quite costly, so if you want to save money, go natural and simple. Distilled white vinegar cuts soap scum with ease. It disinfects as it cleans. Put it in a spray bottle and spray it onto the tub or sink and wait for a while then scrub off the soap scum. Use baking soda for a mild scrubbing action. Spray it in the toilet and let it alone for an hour, then brush away the rust and calcium and flush.

Making sure your home is a positive environment is up to you.

You’ll be amazed at how much smoother things can be when you have a schedule. It sounds really boring compared to flying by the seat of your pants, but it’s not. If everyone has daily chores, meals are preplanned and there’s a set bedtime, even for Mom and Dad, it can keep the house a happier place to be. Just like working out regularly and planning meals ahead can take the stress out of healthy eating and exercising, the same is true for planning the tasks around the house.

  • Limiting electronics can make your environment better and according to some of the latest studies, reduce the risk of depression in growing children. Make sure all computers are shut off and phones and laptops are checked at the door.
  • Keep your yard safe while controlling pests. There are a lot of natural ways to eliminate pests, from adding predator bugs to kill garden pests to using things like diatomaceous earth to control pests. It even kills fleas and bedbugs.
  • Save money on laundry while cutting back on toxic chemicals. Wool dryer balls could be the non-toxic alternative to dryer sheets you’ve been hoping to find. They don’t have toxic chemicals that are linked to damage to the endocrine and nervous system. Adding white vinegar to the final rinse also works.
  • Keep your cutting board fresh and free of germs by rubbing it with a half of lemon and letting it sit. Kosher salt can be sprinkled on first before you use the lemon scrub.

For more information, contact us today at Evolution Lifestyle Fitness

Nutritional Needs For Your Teenager

Nutritional Needs For Your Teenager

The nutritional needs for your teenager are different from yours. Teens are growing and changing at this time and that requires more nutrients and more calories than you require. To be their healthiest, they need something more nutritious than the average American diet. The higher caloric requirement, which is approximately 2800 calories each day for boys, which can be as high as 4,000 if they’re in sports and 2,200 calories for girls, which also increases for activity to up to 3,000. Adult men normally only require 2500 calories and women only require 2000.

Protein is important for teens.

Lean, healthy protein, such as protein from fish, dairy, poultry, meat eggs, or vegetarian options like most types of beans and Tofu is important to growing teens. They need it for muscle growth and development, which is often occurring quite rapidly in males and the physical changes that are taking place. Approximately 10 to 30 percent of their caloric intake should be protein.

Fresh fruits and vegetables should be served with every meal.

Too often food fresh from the garden is tough to find, unlike centuries ago when the family garden was where most food originated. Teens need to have a wide variety of colors on their plate to ensure they have all the healthy nutrients necessary. Not only do vegetables provide nutrients and energy, they provide fiber. Make sure your teen has five serving of varied fruits and vegetables each day. If you want to break it down further, they should have 2 to 2.5 cups of veggies and 1 to 1.5 cups of fruit.

Strong bones and teeth come from adequate calcium.

You might immediately think of milk when you think of calcium, but that’s not always the healthiest option. Some children can’t tolerate cow’s milk, while other studies show a diet that contains more than a glass of milk a day might decrease life expectancy. Instead, make sure there are viable high calcium options, such as almonds, lentils, broccoli, beans and dark leafy greens available.

  • One way to ensure your teen is eating healthy snacks is to make sure they’re available. Have veggies and dip, cubed melon or other healthy options ready for munching in the fridge.
  • Just like you, your teen needs healthy fat in his or her diet. Their brain needs fat for peak performance, so ensure whole eggs, fatty fish and avocado are on the menu and nuts are part of their snacks.
  • Go with full fat options, rather than choosing low fat alternatives, like low fat yogurt. When manufacturers remove some of the fat, they normally add extra sugar to make the food taste better.
  • Check out some of our recommendations for teens. We help them make smarter choices when it comes to what they eat. For instance, using brown rice, rather than white rice, provides fewer calories and more nutrition.

For more information, contact us today at Evolution Lifestyle Fitness

Olo Onuma featured in Weightwatchers Reimagined

Olo Onuma featured in Weightwatchers Reimagined

‘How to not blow your workout’ article by Weight Watchers online, asked Olo Onuma for his tip. Here is what he advised:

Olo Onuma advise for how to not blow your workout as seen in Weight Watchers Reimagined online







As cooler weather approaches, it can be really tempting to stay comfy and cozy in bed or on the couch instead of working out. We asked around for some tips to fight that urge to blow off your workout, so you can stick with your fitness routine through the fall and winter seasons.

“The cooler weather brings with it plenty of excuses for you to make to forgo your workout. It’s too cold! You’re snowed in! You’re going to catch a cold!” says personal trainer Olo Onuma.

Work out at home

“My advice for making it impossible to blow off your workout? Invest in fitness equipment to keep at home. Having equipment within reach (as low-cost as a kettlebell or resistance bands) will help you maintain a regular fitness routine and reduce all the temptation of laziness.”

Maintaining a solid baseline fitness level will also keep your endorphins high, Onuma says, which may help prevent or alleviate Seasonal Affective Disorder.