Evolve Coaching

Whether you do New Year’s resolutions or not it’s always good to reflect on ways you can improve yourself. Regardless if your goals are for physical fitness, mental, career, or relationship health the foundation keys to success are the same:
💪 Adopt incremental, steady, consistent steps
💪 Be patient, progress takes time
💪 Change your routine and habits
💪 Stop seeking shortcuts

You got this.

Healthy food is not expensive. Unhealthy food is too cheap.

“The brain imaging links the belly fat, or visceral fat, to the brain dysfunction through an inflammatory cascade.”

Excess adipose tissue is not inert, it is hormonally active and the impacts it has on all of our body’s systems is revealing itself to be more damaging everyday. Fortunately this is something we all have the power to improve on!

Bigger belly in 40s and 50s linked to early signs of Alzheimer’s disease | CNN Fat that surrounds the organs deep inside the abdomen contributes to brain inflammation and raises the risk of Alzheimer’s disease and dementia, a new study finds.

If you follow my IG I know I love me some keto-noodles, and I am THRILLED to partner with Miracle Noodle to promote their delicious low carb shirtaki noodles that I eat all the time. They have a ton of different options to check out, my favorite is the Angel Hair. Use code KETOBRO for 10% off.

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Recipe for an amazing dish on my IG: https://www.instagram.com/reel/Cyv780zuV00/?utm_source=ig_web_button_share_sheet&igshid=MzRlODBiNWFlZA==

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The foundation of achieving a goal is first believing that it IS possible.

I've helped many clients lose hundreds of pounds over the last few years as a trainer and coach and making the lifestyle changes required to lose weight and maintain it is hard (at first); we live in an environment that pushes hyperpalatable and addictive 'food' and we also live sedentary lifestyles for the most part. Food should not be super delicious all of the time, 95% of the food you eat should be fairly simple, basic, plain ingredients that are minimally processed and as close as possible to their natural state (i.e. a baked piece of chicken instead of a chicken nugget).

The key is small, slow, incremental lifestyle and habit changes that you make forever. I always tell clients that if you aren't committed to making those changes for the rest of your life then don't bother because you'll just gain it all back, your weight and body is a reflection of your day to day habits over the long term.

In terms of these medications though, if they can be an aid and help people get on the on-ramp to start thinking about food differently then I am all for it. Depending on the individual client, their needs are different and while everyone can achieve those results on their own there is absolutely no shame or problem with getting all the help you can.

The challenge comes in coming off of these medications and making sure that the goal is not just 'weight loss' but mindset change. This is a tool toward a solution; and that solution is changing your relationship with food for the rest of your life.

The Weight-Loss-Drug Revolution Is a Miracle—And a Menace How the new obesity pills could upend American society

FUTURE success depends on your PRESENT willingness to learn from and own your PAST mistakes.

Excuses are expensive.

In the 80's big food companies pushed 'low fat' highly processed foods to Americans as a healthy option. These foods were in fact pumped full of sugar and carbs and typically were nutrient deficient and high in empty calories. We now see this same narrative around 'plant based' foods. While it is possible to create a healthy diet based on plant based foods, it should be centered around whole real foods, actual plants, and not processed 'alternatives' that are hyper palatable and loaded up with empty carbs, sugar, and salt. Eat real food.

Let’s talk about these guys, the Adonis belt, apollos belt, or iliac furrows are the shape of the grooves formed by the inguinal ligament. A lot of people ask me how to train for this, crunches, side crunches, leg lifts etc. The truth is that this is not a muscle you can train but rather is a ligament. As such, the only way to achieve visible Adonis belt is through having a low body fat good genetics. The good news is that most people can achieve an Adonis belt by managing our body fat through proper nutrition! The exact body fat percent though that this becomes visible will depend largely on your genetics, some people can have it at far higher percent than others. With that said, a solid core and supporting muscles will help to accentuate the belt once your body fat is under control. For more tips follow me!

Shut up. Get started.

Be your own champion. 🏆

“Forgetting to eat” isn’t something to be proud of.

It’s a sign that you don’t prioritize your nutrition, fitness, or mission. If your mission/work is important your physical condition is paramount.

Healthy home cooking doesn’t need to be time consuming. Tonight’s dinner is a big piece of old bay seasoned air fried catfish, herb and garlic cauliflower rice, and broccoli.

From start to finish 15 minutes to make, faster than it would have taken me to go drive to McDonald’s down the street, order and wait.

Many of my clients, like myself, tend to overthink and over focus on the things that don’t matter. Organic vs non-organic, supplement stacks, optimal pre-workout, and those all are great topics but the main focus should always be the basics. If you’re overeating all the supplements in the world won’t matter, focus on the big picture. 💪

The myth that healthy food is expensive is one of those lies we have all heard. For the price of one Big Mac you could buy 2.7lbs of chicken, that’s more than one meal for most people. I’m not saying you can’t ever eat a Big Mac but it’s not for financial reasons.

Funny how people who have 'no time' for exercise and healthy eating have plenty of time for tiktok and reality tv.

When I travel I try to give myself flexibility, while I love the way that I eat it is important to have intentional and thoughtful splurges so that you can sustain healthy habits over the course of a lifetime!

With that said, I still like to load up on protein and fiber and a great way to do that is with breakfast!

“The re­sults pro­vide ev­i­dence that the weight loss that We­govy de­liv­ers can have im­por­tant sec­ondary ben­e­fits, such as im­proved car­dio­vas­cu­lar health, in peo­ple who don’t have di­a­betes.”

Weight loss is not “just” cosmetic and adipose tissue (fat) is not inert. Everyday we learn more and more about how the systems of the body are tied together and the role that fat plays. Even if other indicators like blood pressure, A1C, etc. are in normal ranges, carrying excess fat comes with health impacts. Fat is hormonally active, it requires energy to support, and promotes inflammation; that is the part we know.

We need to shift the way we see obesity as just being a corollary to disease and recognize it for what is; disease in and of itself. Carrying excess adipose tissue impacts many systems in your body and it will be exciting to see what other research discovers.

What we don’t need to wait for though is the solution; consistent habits in eating combined with consistent exercise is the key. In situations where medical assistance is needed, bariatric surgery and medications like wegovy can be lifesaving! Don’t wait until it’s too late; talk to your provider today about your weight and take charge of your health and life.

Weight-Loss Drug Wegovy Cuts Heart Attack, Stroke Risk by 20% in New Study Novo Nordisk’s anti-obesity drug reduced people’s risk of suffering heart attacks, strokes and cardiovascular deaths by 20%.

Focus on creating habits, not finding 'hacks'.

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You eat well and workout; make sure your supplements are just as consistent and working just as hard as you!

Healthcare starts way before you set foot into a provider's office. There is healthcare and there is sick care and both are important aspects of health.

However many people only focus on sick care as their main form of taking care of their health. In reality things like eating right (quality AND quantity), regular exercise, and maintaining a proper (read: for most people much lower) body fat % is key to reducing the risk of disease and illness.

Blood sugar, inflammation, hormonal levels, joint health, gut health, these are all complex systems that are all impacted by excess fat and nutrition. Taking an active role in your health is something you do every single day, not just annually at the clinic. When a provider tells you to change your lifestyle take it to heart that is in fact the HEALTH part of the visit. Sick care is there when you need it, but the goal is to not need it as much as possible.

“The study reveals that obesity is linked to very high rates of chronic illnesses — higher than living in poverty, and much higher than smoking or drinking.”

When it comes to awareness we all know the risks of excessive drinking and smoking; alcohol and ni****ne are recognized addictions. Food addiction, overeating and binge eating are worse for your long term health than alcohol, it’s time we start seeing it and treating it that way!

The Health Risks of Obesity Obesity is linked to a large increase in chronic health conditions and higher health expenditures. And it affects more people than smoking, heavy drinking, or poverty.

Many clients underreport their eating, not maliciously but because we have become so used to constantly eating that we don't even register in our minds the calories we take in. Be mindful and purposeful with your eating.

Getting shredded and getting abs are great but the fundamentals are lifestyle adjustments and improving habits!
💪💪

Obesity like many chronic illnesses become more damaging and more difficult to treat over time. The rise in childhood obesity not just in America but in most countries globally is one of the biggest challenges we face, it is a ticking timebomb of disease and death. I'm excited to see that we are developing more tools such as these medications which along with improvements to the way we approach nutrition and exercise give us a fighting chance. If you are overweight and obese, talk with your provider to see if this is an option for you; weight may be a difficult topic to bring up sometime but it is very important to be honest with yourself and with your provider!

Half of children given ‘skinny jab’ no longer clinically obese, study finds Report says giving semaglutide once a week gave ‘historically unprecedented’ results

Being a loser or a winner has nothing to do with wealth or looks or the car you drive or house you live in. It is about mindset and attitude.
🥇Winners believe that their tomorrows are bright and that the future is theirs to shape, losers believe that they are victims of circumstance who cannot overcome challenges.
🥇Winners know they will exceed their dreams with persistence, effort and some luck, losers make excuses for their failures and blame others and external factors for their shortcomings.
🥇Winners are happy and thankful for what they do have and work toward constant improvement and progress, losers give up before they start and wallow in pity over real and perceived slights.
If you think you are a winner or a loser, you're right.

Out of curiosity I did some review of how much I spend on groceries and food in my day to day life. I eat the majority of my meals at home (including lunch for work that I meal prep) and most of my food I cook from scratch or close to (I.e. frozen pre riced cauliflower) and I eat out maybe once every couple of weeks. I rarely order take out and rarely ever eat fast food. I do eat quite a bit of meat and fish so that can be more expensive but if you know how to shop it isn’t difficult to find great values! Overall during the first 3 months of 2023 I spend about $140 a week on groceries. Not sure if that’s a lot or a little but if I were on a budget I could certainly cut that down more, it doesn’t have to be expensive to eat keto or eat healthy, you just have to change what you eat!

Some of my go to budget friendly tips:
- chicken drumsticks
- whole heads of cauliflower
- eggs
- tilapia and catfish
- ground beef
- frozen broccoli

I'm sure you've heard about the new drugs on the market and their potential to help patients lose weight and keep it off. That is great news and the development of these tools in our fight against obesity and premature death linked to excess adipose tissue is an important one. However, it is still just one tool in the arsenal.

Effective, sustainable, forever, and healthy results requires not just weight loss but changing of habits, attitude toward exercise, and learning to incorporate nutritious foods! To achieve your goals; many tools are required and we should not think of anything as a 'magic bullet', drugs, exercise, food, sleep, hydration, mental health, etc. are all part of the picture!

The bottom line is; no you aren’t eating “too little” if you’re overweight. Many clients think this at times and while your metabolism does adjust to food intake those adjustments are momentary and short lived. Here are some of the main culprits of this misconception:
👉 You are not counting and tracking everything you are actually eating
👉 You might be eating too little one day or part of the day and then overeating the next or later; this is a common mistake
👉 You aren’t eating a lot of volume but the food you are eating is calorie dense and nutritionally deficient
👉 Your perspective on how much to eat is skewed

Fortunately these are all things that can be corrected!

Can you gain weight from eating too little? No, but here’s why it’s so easy to think you can. You’re tracking your eating and exercise meticulously but not seeing results. Has your metabolism slowed to a crawl? Are your hormones off? Is it really possible to GAIN weight from eating too LITTLE? Here’s what’s really going on — and how to solve it.

🚫 Hours every day on the treadmill
🚫 Salads every meal
🚫 Smoothies and 'slimming teas'
✅ Consistent and routine training, consistency over intensity
✅ High protein meats and non starchy veg
✅ Steady and easy to follow habits

Fitness isn't what a lot of people envision; it's easier than you think!

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A lot of people get hung up on the micronutrient picture of keto and forget the macronutrient perspective. Yes details and looking at labels are critical and important but 20g of net carbs vs 25g of net carbs in the big picture isn’t that big of a deal. Focus on eating low sugar, low carb, whole and real food and your body will do the rest! Check out my keto guides on my profile for some tips, info, and recipes!

Having a good support system is always important and helpful; but it’s not required for success. We always see celebrity transformations and fitness journeys and often we tell ourselves that it is because they have chefs and trainers and etc. Having those resources certainly makes it easier but ultimately it comes down to the work and the changes you make yourself. I’ve worked with clients from all walks of life who don’t have celebrity lifestyles or resources achieve their goals. At the end of the day the formula is the same; consistency, sustainable changes, and doing the work.

All of you are a testament to that (although some of you may have a personal chef I guess IDK lol, my personal chef is my air fryer).

Having a good support system is always important and helpful; but it’s not required for success. We always see celebrity transformations and fitness journeys and often we tell ourselves that it is because they have chefs and trainers and etc. Having those resources certainly makes it easier but ultimately it comes down to the work and the changes you make yourself. I’ve worked with clients from all walks of life who don’t have celebrity lifestyles or resources achieve their goals. At the end of the day the formula is the same; consistency, sustainable changes, and doing the work. All of you are a testament to that (although some of you may have a personal chef I guess IDK lol, my personal chef is my air fryer). #gymlife #keto #ketogenic #lowcarb #lchf #ketosis #lowcarbhighfat #paleo #ketogains #healthylifestyle #fitness #fitfam #fitnessmotivation #fitnessjourney #weightlifting #weightloss #weightlosstransformation #weightlossjourney #lifting #shirtlessguys #muscle #muscles #gym #instafit #ketofam #bodybuilding #fitlife #gains #fitnessforlife #fitnessforall

A U of Michigan study recently found that about 13% of Americans suffer from food addiction specifically to highly processed, highly palatable foods.

This comes as no surprise; food companies highly research and engineer their products to taste delicious and keep you hooked, that is their job. We live in an environment where we are constantly surrounded by easily accessible delicious food, it is no wonder that so many people have become hooked on them.

One thing that stuck out to me was the correlation that addiction to processed food had to mental health. I think this cuts both ways, people seek out highly processed, tasty, sugary, convenient food as a coping mechanism to alleviate stress and anxiety, etc. However, like many substances, highly processed food only feeds (no pun intended) that cycle and exacerbates the issues. It leads to blood sugar crashes, sluggishness, damages gut health, and over time leads to obesity and related diseases which then further drag on your mental wellbeing. Additionally, we know that adipose tissue is hormonally active; which has a tremendous impact on mental health as well. The bottom line is that eating crap isn't a solution short term or long. I do enjoy an occasional donut or fast food but the key here is occasional.

The solution to this problem though isn't always easy but it is simple; eat real food. Hit me up for tips and to talk about how to change your life today!

"45% of women who say their mental health is fair or poor and 23% of men who say the same—three times as high as the percentages among those who say their mental health is excellent, very good or good"

1 in 8 Americans over 50 show signs of food addiction, U-M poll finds Whether you call them comfort foods, highly processed foods, junk foods, empty calories or just some of Americans' favorite foods and drinks, a sizable percentage of older Americans have an unhealthy relationship with them, according to a new University of Michigan poll.

Fitness and fatness are personal decisions, but those decisions are not made in a vacuum. A lot of factors influence our eating and physical activity including environmental friction such as stress, work, finances, illness, and addiction.

Adding onto that we live in an increasingly obesogenic environment, one where ultra palatable, highly processed food has become readily available and even encouraged. Fast food, frozen meals, sugary snacks, all are presented to us and bombard us every time we set food into a restaurant, break room, or even grocery store. Take a look at your local grocery store and you'll likely find that the pizza section is easily twice or three times as large as the frozen vegetable section!

So, while the responsibility is still a personal one, the 'fault' isn't that easily assigned. The good news is that it doesn't matter whose 'fault' it is that we are getting obese, what matters is that it is still your responsibility and well within your power to combat the environment we live in! Being aware of these factors is a good start.

I always recommend a DEXA scan to my clients once they get to a certain point in their journey. It’s great information to have and well worth the money!

How Fat Are You? Let's Find Out! Here are the ten best (and worst) ways to assess body composition.

Getting fit isn't that expensive or time consuming.
You just need to have good consistent habits and the right priorities.

Forgetting to eat is not something to brag about it is a sign that we need to work on time management and remember priorities.

Most people are overly focused on micro-nutrients and not enough on macro-nutrients. Work on the big issues first! Grass fed butter vs corn fed butter doesn't really matter when you're still eating fast food for lunch every other day. Focus on the big things first!

Micro-nutrients do matter and quality matters; but don't allow that to become a distraction.

Medical labs and blood tests are a part of a of health but by no means the whole picture!