Here we are again, another holiday is upon us. One that is filled with family, friends, and good food, a time to give thanks for all the positives things in our lives. As we are all faced with different forms of hardship during 2020, it is important to take this time to appreciate all the …
As a coach teaching Crossfit classes, and even from some general population clients as well, I often get asked “How can I improve my engine?” If you’re unfamiliar with this term, I’m referring to your capacity in conditioning workouts. Whenever we do conditioning work, we have two metabolic pathways that we use, the Aerobic and …
If you do not optimize your gut health, you will not reach your fat loss goals. This is where it takes a more individual approach and some CONSISTENCY in figuring out what exactly could be going on with your bloating, the lack of/or frequent poops, extreme gas, and stomach pains. *It’s always a good idea …
We all know the holidays are challenging, especially when they are focused so much on food. As hard as you may try to avoid being food focused, somehow it always seems to creep in. Therefore making a plan is going to be KEY! Here are 5 tips for you if you have kids or are …
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Fats. One of the most controversial macronutrients, right next to carbs. Do we eat them? Should we not? Are they bad for us? Are they gonna clog all of our arteries? Let me break down the ins and outs of dietary fat, and you can decide for yourself. What are fats? But what makes fats …
Why do we always make sure our phone is charged at all times, but we let ourselves go dead? You’ve been there, frantically searching for an outlet to plug your phone in at the airport, and then finally seeing the little lightning bolt inside your battery icon. You let out a sigh of relief. You’ve …
Carb consumption can alter needs for energy in the body, as well as disease progression. ALL carbs that we consume are broken down into the same simple sugars before they are absorbed by the body, regardless of the food source. However, “smart carbs” are digested and absorbed much slower, while the opposite can be said …
I see you… Skimping on sleep to get your workout in. Sleeping in on the weekends to recover from the week. Chugging coffee. On your phone till 11pm… Wonder why you’re tired all the time? Go to sleep and STAY asleep with these 5 tips on sleep hygiene: 1. Get as much natural light as …
Proteins are the building blocks of life. We need proteins to produce molecules in our body like enzymes, hormones, neurotransmitters, and antibodies. Protein also helps to replace old cells, helps with growth and repair of new cells, and transports various substances throughout the body. Consuming protein also helps increase the level of a hormone called …
The shoulder is complicated. With 3 joints making up the entire structure, there is a lot to consider when trying to stay optimal. Active people usually have 3 different types of issues when it comes to the shoulder: Their shoulder isn’t stable or strong. There is a lack of mobility forcing incorrect movement patterns Overuse …
“What kind of question is that- of course I am!” I know it seems like a silly question. But so many people come to us at Evolve, that simply are not ready to lose weight. Losing weight, typically, will mean having to have some sort of negative energy balance. Anyone who tells you otherwise is …
I don’t know when 1,200 calories became the magic number. But for some reason, I get MEN and WOMEN coming to me asking if 1,200-1,500 is a reasonable caloric intake to lose fat. I get it. You read magazines, food labels, and other media sources that tell you 1,500 calories for women is considered “the …
You’re standing in line 6 feet apart, waiting to get back into the gym clutching your ice-cold pre-workout, new gym bag, and fresh fit (because quarantine online shopping). You wait for approximately 33 minutes. Perfect timing for your pre-workout to kick in. You have to polish off the last bit so you lift up your …
I stepped on the scale and asked: “What is wrong with me?” Is it my metabolism? Is it my thyroid? Am I pregnant? Are certain foods making me hold water? Are these scale batteries dead? (Moves scale to the other side of the bathroom- “maybe the ground isn’t level?”) I ate a calorie deficit for …
“Hey Kayla, what’s the best supplement for fat loss?” Other than a calorie deficit, nutritional periodization, proper cardio training, and a lot of patience, there really aren’t THAT many fat loss supplements that have been shown effective per the literature. Green Tea: Catechins found in green tea have been shown to exert positive effects on …
Is your significant other the best accountability partner? Hopefully, at life, they are. As co-owner of Evolve and CVO (Chief Visionary Officer), a title ADAM came up with, he has pushed me intellectually & professionally to grow. But what about health & performance? I would say no. Many people I talk to, come to find …
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Having pain in your shoulder while doing bicep curls? First, let me say that if you feel any sort of “pain or discomfort” it’s always best to get a provider to look at you. Okay now that I’m done with that disclaimer… Over the years I have always had some sort of discomfort in the …
Protein intake depends on several factors: goals, activity level, and lean muscle mass. To keep things simple, we really only want to recognize three distinct ranges in where protein recommendations would differ. For most of the active population who resistance trains, it’s recommended that 1.4-2.0 g/kg a day are consumed. (hint: find your body weight …
Are you always hungry? First, ask yourself these questions: -Daily hydration: How much are you intaking? -Do you eat fiber rich+ satiating whole foods (hint: ever realize you can eat 3 Lenny & Larry’s cookies but find it a struggle to choke down 5 oz of chicken, and 2 cups of broccoli? -Are you eating …
??? ???? ?? ?????. Get your veggies in! Sustaining a lean physique means 80-90% of your foods should come from whole food sources, while 10-20% should come from “fun” foods that “fit your macros” ???? ?????????, ??? ???‘? ????????. When you completely cut out (ex: sugar), this creates a thought of scarcity making our brain …
The number one question my clients ask me… “Should I be eating breakfast?” There are so many claims out there. Specifically on magazine covers at the grocery store. I saw one the other day and thought “man, people need to know this advice is so terrible” Some of the headlines read: “Why skipping breakfast is …
“My buddy Dan drinks beer most nights & he’s shredded” “My friend Karen drinks a glass of wine a night & she’s got a 6 pack!” Sure- you can drink alcohol & get results. You can also be genetically blessed, drink alcohol, eat pizza, & lose weight. Let me start by saying that I love …
