Beyond The Scale Fitness & Nutrition

Ok how we doing?

“𝐌𝐞𝐫𝐞𝐥𝐲 𝐜𝐨𝐮𝐧𝐭𝐢𝐧𝐠 𝐜𝐚𝐥𝐨𝐫𝐢𝐞𝐬 𝐛𝐚𝐬𝐞𝐝 𝐨𝐧 𝐟𝐨𝐨𝐝 𝐥𝐚𝐛𝐞𝐥𝐬 𝐢𝐬 𝐚𝐧 𝐨𝐯𝐞𝐫𝐥𝐲 𝐬𝐢𝐦𝐩𝐥𝐢𝐬𝐭𝐢𝐜 𝐚𝐩𝐩𝐫𝐨𝐚𝐜𝐡 𝐭𝐨 𝐞𝐚𝐭𝐢𝐧𝐠 𝐚 𝐡𝐞𝐚𝐥𝐭𝐡𝐲 𝐝𝐢𝐞𝐭”

I read this article back in 2013 and it gave me a new perspective on how so many well meaning and hopeful weight loss goers get stuck in the mud trying to count calories.

For one; 𝐦𝐞𝐭𝐚𝐛𝐨𝐥𝐢𝐬𝐦 𝐢𝐬 𝐦𝐞𝐬𝐬𝐲 𝐀𝐅 and while I agree that finding some way to track is important, it’s never where I recommend people to start.

When I start working with someone we start by focusing on these key skills in order:
1. Meal consistency
2. Meal Planning
3. More protein/fiber
4. Eating to 80% full

Almost 70-80% of the time when we lock in these skills consistently, the weight starts to fall off.

𝐍𝐨𝐭𝐢𝐜𝐞 𝐭𝐡𝐞𝐫𝐞’𝐬 𝐧𝐨 𝐝𝐢𝐞𝐭, 𝐟𝐚𝐬𝐭, 𝐝𝐞𝐭𝐨𝐱 𝐨𝐫 𝐜𝐚𝐥𝐨𝐫𝐢𝐞 𝐜𝐨𝐮𝐧𝐭𝐢𝐧𝐠 𝐚𝐬𝐬𝐨𝐜𝐢𝐚𝐭𝐞𝐝.

Skills change lives.

𝐖𝐡𝐢𝐜𝐡 𝐬𝐤𝐢𝐥𝐥 𝐚𝐫𝐞 𝐲𝐨𝐮 𝐡𝐚𝐯𝐢𝐧𝐠 𝐭𝐡𝐞 𝐦𝐨𝐬𝐭 𝐭𝐫𝐨𝐮𝐛𝐥𝐞 𝐰𝐢𝐭𝐡?

"Merely counting calories based on food labels is an overly simplistic approach to eating a healthy diet—one that does not necessarily improve our health, even if it helps us lose weight."

Going through my archives & here's an article I saved back in 2013.
https://www.scientificamerican.com/article/science-reveals-why-calorie-counts-are-all-wrong/

I built my first website for my training business back in 2008 while finishing my degree.

It wasn’t perfect and there were plenty of errors lol! But as young aspiring coach having an online presence in 2008 was a big deal for me.

I share this because I want you to know that this wasn’t just a gig I picked up because I like to workout.

I really care about my clients. This is year 16 in the industry for me, I’m sure it will be the most impactful to date!

I printed business cards and everything..

I actually still have it saved in Google check it out… feel free to send the jokes lol!

Steve Evans Performance Training Welcome to Steve Evans Performance Training

𝐀𝐥𝐥𝐨𝐰 𝐦𝐞 𝐭𝐨 𝐑𝐞-𝐈𝐧𝐭𝐫𝐨𝐝𝐮𝐜𝐞 𝐦𝐲𝐬𝐞𝐥𝐟!

It’s been awhile and we’ve got over 3000 people here!

I’m Steve Evans also known as Health Coach Steve! I’ve been in the 𝐟𝐢𝐭𝐧𝐞𝐬𝐬 𝐢𝐧𝐝𝐮𝐬𝐭𝐫𝐲 𝐚𝐬 𝐜𝐨𝐚𝐜𝐡 𝐚𝐧𝐝 𝐥𝐞𝐚𝐝𝐞𝐫 𝐟𝐨𝐫 𝟏𝟔 𝐲𝐞𝐚𝐫𝐬 𝐧𝐨𝐰!

You can always catch me with a smile, making some friends & family smile at Barnes nd noble (Books are my love language) and I’m always down for a good workout.

𝐓𝐡𝐞 𝐛𝐞𝐬𝐭 𝐩𝐚𝐫𝐭 𝐨𝐟 𝐭𝐡𝐢𝐬 𝐲𝐞𝐚𝐫 𝐰𝐢𝐥𝐥 𝐛𝐞 𝐥𝐢𝐯𝐢𝐧𝐠 𝐢𝐧𝐭𝐨 𝐚 𝐧𝐞𝐰𝐞𝐫 𝐭𝐢𝐭𝐥𝐞 𝐔𝐧𝐜𝐥𝐞 𝐒𝐭𝐞𝐯𝐞 𝐥𝐨𝐥.

Helping you learn how to master healthy habits and break free from the hamster wheel of overwhelm that comes from trying to lose weight is my purpose!

Ok enough about me..

Don’t be shy give me a 👋🏾 and/or tell me how we met!

𝐘𝐨𝐮 𝐬𝐡𝐨𝐮𝐥𝐝 𝐪𝐮𝐢𝐭 𝐭𝐡𝐚𝐭 𝐟𝐚𝐬𝐭 𝐀𝐒𝐀𝐏!

Yea I know you are on a fast to kickstart your year and new fitness routine but that fast is pushing you further from your dream body.

𝐇𝐞𝐫𝐞’𝐬 𝐰𝐡𝐲 𝐟𝐚𝐬𝐭𝐢𝐧𝐠 𝐰𝐨𝐧’𝐭 𝐰𝐨𝐫𝐤 𝐟𝐨𝐫 𝐲𝐨𝐮:

You’ve been fasting then stuffing yourself for the last 5 years and this time is probably no different.

If you want to lose weight forreal this year take a different approach.

𝐈𝐧𝐬𝐭𝐞𝐚𝐝 𝐨𝐟 𝐠𝐨𝐢𝐧𝐠 𝐨𝐧 𝐚 𝟏𝟒 𝐨𝐫 𝟐𝟏 𝐝𝐚𝐲 𝐟𝐚𝐬𝐭 𝐝𝐨 𝐭𝐡𝐞 𝐨𝐩𝐩𝐨𝐬𝐢𝐭𝐞!

Commit to adding in 3 servings of veggies per day, 1 gallon of water and 1000 more steps per day.

𝐓𝐡𝐢𝐬 𝐢𝐬 𝐭𝐡𝐞 𝐰𝐚𝐲 𝐭𝐨 𝐜𝐡𝐚𝐧𝐠𝐞!

if you really want to change your health focus on adding in the right stuff instead of fasting from the not so healthy stuff.

*𝐈𝐦𝐩𝐨𝐫𝐭𝐚𝐧𝐭 𝐍𝐨𝐭𝐞* If you are on a spiritual fast, do your thing. But be honest about whether it’s spiritual or health related. Let’s not say it’s both cause we know it’s not.

Get it?
Got it?
Do it!

Happy Friday!
Whats 1 thing you are going to do for your health this weekend?

Hey I started this year with a goal to help 80 working moms lose 10-15lbs of fat without a restrictive diet or time consuming workouts.

𝐈 𝐡𝐚𝐯𝐞 𝟕 𝐒𝐩𝐨𝐭𝐬 𝐥𝐞𝐟𝐭 𝐨𝐩𝐞𝐧 𝐟𝐨𝐫 𝐭𝐡𝐞 𝐉𝐚𝐧𝐮𝐚𝐫𝐲 𝐜𝐨𝐡𝐨𝐫𝐭.

𝐓𝐡𝐢𝐬 𝐢𝐬 𝐟𝐨𝐫 𝐰𝐨𝐫𝐤𝐢𝐧𝐠 𝐦𝐨𝐦𝐬 𝐰𝐡𝐨 𝐜𝐚𝐧 𝐝𝐨𝐧’𝐭 𝐡𝐚𝐯𝐞 𝐭𝐢𝐦𝐞 𝐟𝐨𝐫:
🚫Hour long workout sessions at the studio gym
🚫Cooking separate meals for the family and themselves
🚫Weighing every piece of food

𝐁𝐮𝐭 𝐲𝐨𝐮 𝐰𝐚𝐧𝐭 𝐭𝐨…
✅Feel confident walking into your closet every morning
✅Set a healthy example for your kids
✅Finally put on that cute bathing suit you bought 2 yrs ago
✅Have more energy to actually do things with your kids
✅Turn heads while shopping at Target

Comment “Fit Mom” or shoot me a DM if you want some details

What you want doesn’t always translate to what you do.

We are constantly doing things in opposition to our desires.

My job as a coach is to highlight your double mindedness and help you navigate through it without guild or shame.

You can lose 15-20lbs this year but you’ll have to think a little different.

"I honestly have no idea what I should be eating"

"on top of that I literally have ZERO time to prep/plan"

Sound like you?👇🏾👇🏾

Here are 3 steps I encourage my clients to use:

1. Pick up to 3 protein sources you like (eggs, chicken, beef).

2. Choose vegetables and fruit you'll eat - fresh OR frozen is fine!

3. Grab a couple of carb sources to fill in the blanks - oats, rice, whole grain pasta are foods my clients love.

If time is an issue schedule 15 minutes on your calendar (trick to make sure it happens) to decide on the above items for the week. Don't think about meals just select the foods.

Then place an order for pickup at your nearest grocery store for after work the next day!

There you have it! Now you can start meal planning and prepping.

If you'd like a personalized Nutrition guide I use with some of my clients based on your goals comment "PREP" below and I'll create one for you..

Gratitude Post:
9 years ago I was fortunate to have an opportunity to create/lead one of the most impactful projects of my career.

Opening this collaborative partnership between the Y & Project Home in North Philadelphia was a huge win. The community got access to low/no cost healthcare AND health & wellness service right in their neighborhood.

So many lives have been impacted.

Grateful that I got to be part of it.

Want to make sure you hit your weight loss goals 2024?

I did a free 20 minute training in my Free Facebook Group on how to set your weight loss goals right so you can know exactly what to do in order to be successful!

Want me to send it to you?

Struggling to find the time for your weight loss goal?

Talk to me:
If you lose 1lb a week starting this week, when would you hit your weight loss goal?

I got this certification 2 years ago. It was game changing for my coaching program.

I learned how to help people really change.

Not just lose a few pounds in 12 weeks, I learned how to help folks maintain the habits & skills to keep the weight off and live better!

If you want help making the leap to a healthier you, comment “change”

I’ll help you set goals and make a plan for 2024!

Here’s an exhaustive list of reasons you’ve given why you haven’t lost and kept the weight off… (in no specific order)

1. “I know what to do, I just got to do it”

2. “I just gotta be more disciplined this year”

3. “I was on track but life got in the way and I fell off”

4. “When the baby gets older”

5. “When work slows down”

6. “I Just need to know what to do at the gym”

7. “Just tell me the best way to eat”

8. “I’m gonna make more time this year”

9. “I’ll just wake up early starting Monday”

10. “I just need gonna cut out….”

The list goes on forever…

Sound like you?

Drop a number in the comments of one you’ve said this year!

Good Morning!!
Y’all know the gym is open today right?

Tap in with ya gym pic

Want the easiest way to lose weight in 2024?

My MVP weight loss strategy, will keep you consistent all year long.

Minimum Viable Progress
- decide the smallest actions you can take to make progress everyday.

No matter how small or seemingly insignificant, as long as you can do it everyday.. do it.
5lbs of weight loss a week would amount to 26lbs by the end of the year.

And you wouldn’t even notice it!

Is 26lbs enough if you barely had to change anything about your life?

Want to lose 30lbs Next year AND KEEP IT OFF?
Here’s what to do:
1. Get 1 more hour of sleep.
2. Drink a glass water to start every morning.
3. Add 10 squats + 2 : 30 sec planks to your morning routine.
4. Stretch for 5 mins before bed
5. Know what + When you are going to eat before the day starts.

Done..

Share with 3 friends who are RE-starting the journey with you!!

Merry Christmas!!!

Hey enjoy the day with your family and friends…

Don’t worry about what you should and shouldn’t be eating..

Be present..

Aight talk to me:

What day will you achieve your fitness goal in 2024?

Christmas dinners are loading but..

Not sure how to tell fam you don't want a second plate or another glass of wine?

It can be intimidating if you've lost weight and dreading the "baby you look sick" comments
or

You don't want to eat as much and someone insists on piling your plate with more..

I’m putting together a short guide on how to set and stand firm in your boundaries during family dinners?

Want to check it out?

Drop a ✌🏾in the comments and I’ll send it tomorrow!

According to research all diets suck equally.

The reason…

They work.. for a few months but then you gain the weight you lost back plus more!!

Why you ask?

You can’t maintain it for longer than 6-8mos.

If you focus on the habits & skills more than the actual “diet” you’ll be better..

Here’s what’s worked for me and my clients⬇️

1. Know the menu before the meal
2. Eat like the hare not the rabbit
3. Be a grownup; eat your damn veggies
4. Water isn’t nasty, you have a sugar problem
5. This last one might sting🫣🫣

✅food should always make you feel better, more energized and/or more alert..

It should never make you feel like:
❌ Falling asleep
❌ You need to unbutton your pants
❌ Your stomach is going to explode
❌ Sad or anxious
❌ There’s acid coming up your throat.

Moral of the story: it’s not the diet, it’s your food rules, beliefs & habits..

Change them and you’ll change your life!

Check-In Time!!

How many exercise sessions did you get this week?

Beyond The Scale Fitness & Nutrition now takes appointments on their Page.

🔥📣WEEKLY CHALLENGE! 🔥📣

Happy New Year! Welcome to 2023.

Can you BELIEVE it’s 2023!?

You know we can’t start a brand-new year without talking about GOALS.

But this week … let’s mix it up.

YOUR CHALLENGE: Set a “THEME” for 2023! Make it something you can sum up with a word or a phrase …

Even better, pick a word or a phrase that gets you FIRED UP and MOTIVATED to TAKE ACTION.

(Yes that’s a lot of capital letters, but that’s how excited I want you to be.)

Relentless
Whatever it takes
Worthy
And on and on it goes!

🔥 This week I’m challenging you to set a THEME for 2023… something you can remind yourself of when you need a little dose of motivation.

What’s YOUR theme for 2023? Post it below! 👇👇👇

Beyond The Scale Fitness & Nutrition updated their business hours.

What if I told you your stress is keeping you overweight?

Stress and obesity are closely intertwined.

Stress can affect several systems involved in weight control including:

🧠 Cognition
Stress can mess with your mind, specifically thinking, planning, and organizing, as well as the ability to focus and manage your emotions.

🚴 Behaviors
Stress influences what you eat, how much you move, and how well you sleep. And these behaviors all have their own feedback loops too.

🔎Physiology
It jacks up hormones that leave you hungry, boost cravings for sugar and fat, mess with your microbiome, and increase fat storage.

🧪 Biochemistry
Stress may also impact blood chemical like leptin, ghrelin, and neuropeptide Y, which affect hunger, appetite, and fat storage.

🔄 Weight stigma
Obesity leads to weight stigma which creates… more stress. And on we go.

How are you going to manage stress this week?