Evolver Fitness

Self-motivation is important, but you don’t have to do it alone. 🙅

Surrounding yourself with a supportive community can boost your drive.

Friends and workout buddies can keep you accountable and make workouts more fun.

Personal trainers also help by offering expert advice and encouragement.

At Evolver, we create a welcoming community where everyone supports each other, making it easier to stay motivated and committed. 😎

Check out the link in bio to contact us today!
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Winning at Healthy Eating While Traveling 🧳

Traveling doesn’t have to mean losing track of your diet and fitness goals.

It’s all about consistency and making the best choices available. 🍕

When you’re on the road, focus on the meals you can control.

Starting your day with a protein-rich breakfast—like scrambled eggs with avocado or a Greek yogurt parfait—sets you up for success. Protein not only keeps you full longer but also supports muscle repair and growth. 🍳

For lunch, think of options like a grilled chicken salad or a turkey and avocado wrap. And when dinner rolls around, choose lean proteins like grilled fish or chicken, paired with vegetables. 🍗

Even when faced with a buffet or limited options, prioritize portion control and opt for foods high in protein and fiber to keep you satisfied.

Traveling doesn’t have to derail your progress. By staying consistent and making smart, protein-focused choices, you can keep your diet on track no matter where life takes you. ✈️

Remember, it’s about making the best choices with what you have—your goals are worth it!
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Sticking to your goals is an act of self-care.

Showing up for yourself when you said you would is self-care.

Saying no when it doesn’t align with what you want to achieve is self-care.

Self-care isn’t just about chocolates and nights out. It’s about understanding that true self-care means prioritizing your long-term goals and well-being, even when it requires sacrifice and discipline.

It’s about committing to your aspirations and making choices that support your growth and align with your values.

Every time you choose to stick to your goals, even when it’s challenging, you’re reinforcing your self-worth. By showing up for yourself consistently, you’re building a strong foundation for personal and professional growth.

Saying no to distractions and temptations that don’t serve your purpose is a powerful act of self-love and respect.

Remember, self-care is about more than just pampering yourself. It’s about making tough decisions that will benefit you in the long run.

It’s about recognizing that each “no” to something that doesn’t align with your goals is a “yes” to something greater.

Prioritize your dreams, stay committed to your path, and take care of yourself by staying true to your values and objectives.

This kind of self-care will lead to lasting fulfillment and success. 💪

Evolver Fitness

**Building Motivation Through Habits** 💪

Motivation isn’t always a given—it’s something you build through consistent habits.

Imagine this: each day you wake up, lace up your shoes, and hit your fitness goals. ❤️

You log your efforts on a chart, seeing the check marks add up day by day.

These small wins start to build powerful momentum. 🙌

Over time, you find yourself achieving more and more, adjusting your approach to fitness and nutrition as you go.

This chart becomes your story of persistence and growth, guiding you through every step of your journey.

**The Power of Self-Motivation**

Think about the last time you truly felt in control of your health and fitness journey. That sense of empowerment? 😎

It comes from self-motivation. It’s one of the most valuable skills you can develop, leading to lasting, transformative change.

At Evolver Fitness, we understand the power of self-motivation, and we’re here to support you every step of the way.💯

Are you ready to take your fitness journey to the next level? Book a “Free No-Sweat Intro” with us today and start evolving.

Click our story for the link!
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Pro Tips for Your Workouts 🙌

1️⃣Compound Movements: 📲

Focus on big exercises like barbell squats, deadlifts, bench presses, rows, and overhead presses. These are exercises that work multiple muscle groups at once, giving you more bang for your buck.

2️⃣Mix It Up:

Change up your routine every few weeks. For example, one week you might do 3 sets of 8 reps, and the next week 3 sets of 12 reps. This keeps things interesting and helps you avoid hitting a plateau.

3️⃣Form and Tempo:

Ensure you’re using good form and control during your exercises. For instance, when doing a squat, keep your back straight, knees behind your toes, and lower yourself slowly. Good form and controlled tempo maximize benefits and reduce injury risk.

4️⃣Cardio During Weights:

Don’t turn your weight session into a cardio workout. Keep an eye on your heart rate and let it drop between sets to stay focused on muscle building. This means avoiding high-intensity interval training (HIIT) while weightlifting.

5️⃣Nutrition:

Carbs: Eating more carbs can give you the energy for intense workouts and help build muscle.
Bulking and Cutting: Focus on fueling your body for muscle growth, but be mindful of not consuming too many excess calories. For more detailed advice, check out this article on bulking and cutting.

6️⃣Consistent Calories:

Aim to eat about 10% more calories than you burn daily to support muscle growth without gaining too much fat. You can determine how many calories you burn using an online calorie calculator or by consulting a dietitian.
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We all wish we could be someone who has their s**t together and never forgets anything, or who maintains a disciplined diet even during the weekend.

If you want to become the person you envision, you need to create sustainable habits and take actions aligned with that vision.

Here, at Evolver, we pride ourselves on tailoring paths for our clients to achieve the person they aspire to be.

We’re here to guide you on your journey to self-improvement.



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10 Strategies to Enhance NEAT and Walking 🚶‍♂️

Here at Evolver, we recommend these strategies:

1. Modify Daily Commutes: Choose walking or cycling over driving. If using public transport, get off one stop earlier and walk the rest of the way.

2. Take Active Breaks: Include short 5-10 minute walks or stretches during work or home breaks to boost NEAT, enhance concentration, and reduce fatigue.

3. Stand and Move Regularly: Use a standing desk or set reminders to stand and move every hour. Periodic movements, like pacing during phone calls, significantly increase NEAT.

4. Engage in Household Activities: Activities like cleaning, gardening, and cooking add variety to movement patterns and contribute to NEAT.

5. Walk and Talk: Organize walking meetings or strolls with friends and family. Alternatively, walk while on phone calls to make walking more engaging.

6. Utilize Technology: Fitness trackers can monitor steps and activity levels. Affordable options like the Fitbit Inspire or Xiaomi Mi Band help set daily step goals, keeping you motivated.

7. Park Further Away: Choose parking spots farther from entrances to add extra steps and increase daily physical activity.

8. Cultivate Movement Hobbies: Engage in activities like dancing, playing with pets, or participating in recreational sports to make physical activity enjoyable and sustainable.

9. Integrate Exercise into Routine Tasks: Combine exercise with routine activities, such as doing calf raises while brushing your teeth or squats while waiting for coffee to brew. These small changes make a significant impact collectively.

10. Breakfast Boost: Having breakfast can increase your NEAT by up to 20%, as it jump-starts your metabolism for the day.

Incorporating NEAT and walking into your daily life can significantly boost your health and fitness.

By making deliberate choices to increase everyday movement and integrate walking into your routines, you can improve your overall well-being without relying on intense exercise.

Embracing these straightforward strategies fosters lasting health benefits and promotes a more active, fulfilling lifestyle
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Love yourself, give your body what it needs and watch your body thrive! 💪
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You may not notice the changes while you’re going through the process, but day by day, month by month, you evolve.

Fitness is about consistent effort and gradual improvement. Those small, daily actions add up to significant progress over time.

Stay patient, keep pushing, and recognize how far you’ve come. Your future self will thank you. 💪
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Consistency is key to achieving your fitness goals, even on days when you feel weak.

Pushing through tough workouts builds resilience, helps you progress, and releases endorphins to boost your mood and energy. Remember, it’s not about being perfect every day; it’s about showing up and putting in the effort. Your body and mind will thank you for it. 💪




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It's okay to change your mind.
You are not being graded on your stubbornness.
You will have epiphanies. Ideas. Revelations.
It's okay to travel down one road, even for a decade, and then go left.
It's okay to turn around.
It's okay to have a history. It's okay if your history doesn't match your future.
You will learn. You will grow. You will change. So will they.
It's okay to speed up; to slow down; to turn.
It's even okay to come back again later.
Just don't stop.

Rest is a crucial component of making progress in the gym.

When you work out, your muscles experience tiny tears, and it’s during rest that they repair and grow stronger.

Skipping rest days can lead to overtraining, which increases the risk of injury and hinders your progress. ❌

Quality sleep also plays a key role, as it’s when your body releases growth hormone to aid muscle recovery and growth.

Incorporate rest days into your fitness routine, listen to your body, and prioritize sleep to see the best results from your hard work at the gym.

Remember, progress happens during rest, not just during workouts! 💪
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This is part of our weekly newsletter DM me if you want to get the best fitness tips!

Top 5 Supplements

Creatine

Creatine is responsible for giving your muscles more “energy” for contraction. But beyond the muscle-gaining benefits, new studies are now showing the benefits of creatine on heart health and brain function. Both females and males of all ages and sizes (maybe not kids under 16) should be considering adding creatine to their lives. When choosing one, stick to plain old Creatine Monohydrate. If you do eat meat more than 4 times per week, you can still take it, but you might experience fewer benefits. The only concern with creatine is GI stress, be on the lookout, and if you do experience that, don't take it!

Protein Powder

If you’ve tried to consume more than 100g of protein a day, you know how hard this is, unless you have some worm inside your belly eating everything you eat. If you are eating adequate amounts of protein, it doesn't matter what the source is. But the less protein you get, the more important the source is. If that is you, focus more on proteins coming from animal sources. When choosing your protein powder, try to find companies that are third-party tested, and good quality. In our opinion, it’s definitely worth spending a little more on quality.

Fish Oil

Fish oil has amazing properties called EPA and DHA. EPA and DHA may affect many aspects of cardiovascular function including inflammation, peripheral artery disease, major coronary events, and anticoagulation. If you tried it and you couldn't do it because you were just burping up a storm, here is a hack for you: freeze your pills (make sure they are good quality) and take them that way, and it should help!

Salt

Yup! You read it right! If you do not eat ultra-processed food, and your diet consists of mainly whole foods, you are 100% undereating salt. Salt helps balance levels of fluids and electrolytes in the body. I'm sure you’ve tried electrolyte drinks before, but a majority of them don't have nearly as much salt as you need to get the benefits. Try adding a good electrolyte supplement first thing in the morning before your cup of coffee, and just experience how good your body and brain will feel.

Magnesium

A majority of people would benefit from taking some form of magnesium. If you want to improve your stomach function, taking magnesium citrate is a good option. If the goal is just to improve levels of magnesium in your body, then magnesium malate is a good option since it doesn't have laxative effects. But if you want to improve your sleep and calmness, magnesium L-threonate is for you as it is one of the few supplements that crosses the blood-brain barrier. Choose the one that fits your goals the best and enjoy the benefits.

Kintsugi is the Japanese art of repairing broken pottery with gold.
Instead of hiding the breaking points, Kintsugi highlights the story of the dish and transforms it into art.
I spent the last few days with some very inspiring humans.
All influencers. All leaders. All creating real impact in their businesses and communities.
All had scars.
All had bruises, scrapes, and calluses.
Some, like me, have some grey hairs.
They've all made mistakes, wasted money, wasted time, wasted energy, wasted love on the wrong people.
What makes these people different is their openness: instead of hiding their mistakes, they share them openly. They celebrate them. Sometimes, they paint them in gold.
Your mistakes aren't holding you back unless you try to hide them.
Forget looking like all the other dishes, and show your art.
We want to know your story, starting with your scars.
"Ring the bells that still can ring
Forget your perfect offering
There is a crack, a crack in everything
That's how the light gets in." - Leonard Cohen

LET'S GO SCIENCE!!

https://www.nature.com/articles/s41421-024-00662-3?fbclid=PAZXh0bgNhZW0CMTEAAaZl2swjzM9-BZ1HLozLGiyIxlwAiThUN5CFIQBqkZuZoTW6k37cz14HO6E_aem_AZ7xioP1Al81w0uxEQjYlcCVlgzc_Yxn2h_Ih0zhmHtI3ebMfA78vjoJl-6lFDCF7DiqzRbZJnExcmvezRGlAkeV

“Feeling low on energy? That’s your body’s way of saying it’s time to recharge with a workout! Exercise boosts your energy levels and revitalizes your day. 💪 ”

Your gym goals go beyond just lifting heavy weights. Whether you aim to increase strength or simply feel better, staying fit offers countless benefits.

It’s never too late to begin or resume your fitness journey; we’re all continually evolving.

Start today and experience the difference in your daily life!

End the week on a strong note and make your health a priority ! 🙌
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There’s so many more reasons to work out! 🏋️‍♀️

The gym will change your life for the better!

What other reasons would you include? 💭
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Great things take time, especially in fitness and cultivating healthy habits. It’s a journey of constant evolution.

Your body, mind, and soul are always evolving and growing. Don’t give up on your fitness journey; while it won’t happen overnight, it will be worth it in the end.
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Stay committed to your fitness! ❤️
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Comment a 💯 if you agree?!

It may seem like a long journey to create the right and healthy habits. All it takes is a bit of discipline and the will to change! ♾️♾️
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DM if you have any questions or to schedule a training session ✅
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Does this happen to you? 🥦

Remember, you should not be anxious about every single thing you eat and put into your body. It’s not a way to live. 😣

Moderation is key, strive for a balance where you are tracking what you eat. While every now and then treating yourself to something that might not be the most nutritious. Your only human. Indulge to your desires every now and then, but be disciplined enough to know when to do it. 🥗🍕
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DM if you have any questions or to schedule a training session ✅
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Leave a “👏” emoji if you love working out!

There are so many benefits of weekly exercise. Many people know it but not many start. Your journey will be different from other depending on your goals. I promise you though it’s worth it, change your life for the better 📈💯
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DM if you have any questions or to schedule a training session ✅
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Comment below a “💪” if you agree!

When you have all the best aspects of fitness and put them together, you set yourself up for a fulfilled lifestyle. You don’t have to be a body builder or a runner, you just have to be consistent and have a plan.
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DM if you have any questions or to schedule a training session ✅
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Feeling tired..?
Keep putting your best foot forward and push yourself to be the best you can.
Let this be a reminder to not skip a workout this week 🤩

Working out will give you the energy you need to keep going. 🙌
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Follow for exclusive workout tips, motivation, and behind-the-scenes access to the best gym in town!
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DM if you have any questions or to schedule a training session ✅
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Discovering the power of mind and body through challenges!

The more you put your mind and body to the test, the more you’ll start to adapt thus creating that inner strength and resilience 🙌♾️

Keep it going!
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DM if you have any questions or to schedule a training session ✅
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Comment what you treat yourself occasionally? 😋

Sometimes it's okay to indulge and enjoy those cheat meals guilt-free. Moderation is everything. Embrace the joy of food and nourish your soul while keeping a balance. 🍽️✨
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DM if you have any questions or to schedule a training session ✅
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Save this! ✅

Water, the elixir of life, plays a pivotal role in our fitness and overall well-being. In this post, we dive into why water is absolutely essential for reaching your fitness goals and maintaining optimal health. Here’s why hydration should be at the top of your priority list 💎
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Save this post if you found value! 🌟

It’s funny to think about the way this works but it’s true! If you are able to get through that mental block in order to do the hard things in life, you start see a ripple effect of how much easier your able to control everything in your life.

Making excuses will have you start developing that mindset in your fitness journey, at all costs avoid that! 1️⃣
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Follow for exclusive workout tips, motivation, and behind-the-scenes access to the best gym in town!
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DM if you have any questions or to schedule a training session ✅
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