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American Heart Month: 10 Simple Ways to Build a Healthier Heart Every Day

Fri, 06 Feb 2026 17:35:03 GMT

American Heart Month is the perfect reminder to focus on one of the most important parts of your health—your heart. Heart disease continues to impact millions of Americans, yet many people don’t realize that small daily choices can dramatically reduce risk over time.

The truth is simple and empowering: many forms of heart disease are preventable. With the right information, early awareness of symptoms, and consistent healthy habits, you can take meaningful steps toward a stronger heart and a longer life.

In this article, we’ll cover heart disease statistics in America, symptoms to watch for, diagnosis, prevention strategies, and 10 easy steps you can start today to improve heart health .

Quick Heart Health Facts: Heart Disease in America

Heart disease remains the leading cause of death in the United States for both men and women. Understanding the impact of cardiovascular disease is the first step toward prevention.

Heart Disease Statistics in the U.S. (Men & Women)

Heart disease is responsible for about 1 in every 5 deaths in the U.S.
Heart disease is the #1 cause of death for women, just as it is for men.
Men often develop heart disease earlier, but women may experience different symptoms and are sometimes underdiagnosed.
Many heart disease cases are linked to modifiable risk factors like high blood pressure, high cholesterol, smoking, inactivity, and poor nutrition.

What Is Heart Disease?

Heart disease is a general term for multiple conditions that affect the heart and blood vessels. The most common form is coronary artery disease (CAD), which happens when plaque builds up in arteries and restricts blood flow.

Common Types of Heart Disease

Coronary artery disease (CAD)
Heart attack (myocardial infarction)
Heart failure
Arrhythmias (irregular heartbeats)
Heart valve disease
Congenital heart defects

Over time, untreated heart disease can lead to serious complications—making early detection and prevention essential.

Symptoms of Heart Disease: What to Watch For

Heart disease can develop slowly and silently. Knowing the signs could save a life.

Common Symptoms of Heart Disease

Chest pain, pressure, or tightness
Shortness of breath
Fatigue or weakness
Pain in arms, back, neck, jaw, or stomach
Lightheadedness or dizziness
Nausea
Cold sweats
Swelling in legs, ankles, or feet

Heart Disease Symptoms in Women (Often Overlooked)

Women may experience less “typical” symptoms such as:

Extreme fatigue
Nausea or indigestion-like discomfort
Jaw, neck, or upper back pain
Shortness of breath without chest pain

Important: I f you suspect a heart attack, call 911 immediately. Minutes matter.

How Is Heart Disease Diagnosed?

A healthcare provider may evaluate heart disease risk based on symptoms, family history, and screening results.

Common Heart Disease Tests and Screenings

Blood pressure checks
Cholesterol panel (lipid test)
Blood sugar / A1C
Electrocardiogram (EKG/ECG)
Stress test
Echocardiogram (heart ultrasound)
Coronary calcium scan
Cardiac catheterization (angiogram)

Regular checkups are one of the strongest tools for prevention—especially if you have risk factors.

Heart Disease Prevention: Why Lifestyle Matters

While genetics can play a role, heart disease is often linked to lifestyle patterns. The best part? Many risk factors are within your control.

Major Preventable Risk Factors

High blood pressure
High LDL (“bad”) cholesterol
Smoking
Physical inactivity
Excess sodium intake
Diabetes or insulin resistance
Chronic stress
Poor sleep quality
Obesity/overweight

Prevention doesn’t require perfection—it requires consistency.

10 Simple Steps to Build a Healthier Heart Every Day

Here are practical, realistic habits you can start today to support cardiovascular health.

1. Take a Daily Walk

1. Take a Daily Walk

A brisk walk supports circulation, reduces stress, and strengthens the heart.

Goal: 30 minutes a day (or 3 x 10 minutes)

2. Eat One Heart-Healthy Food Each Day

Add foods like:

Leafy greens
Oats
Berries
Beans
Nuts
Olive oil
Salmon

Healthy eating starts with small additions.

3. Reduce Sodium Gradually

High sodium can raise blood pressure. Try:

Reading nutrition labels
Using herbs and citrus for flavor
Choosing “low sodium” options

4. Hydrate Before Reaching for Sugary Drinks

Start by drinking a glass of water before soda, juice, or energy drinks.

5. Choose Fiber-Rich Foods

Fiber helps improve cholesterol and supports weight control.

Add: whole grains, fruits, vegetables, beans, and lentils.

6. Make Sleep a Priority

Poor sleep increases blood pressure and inflammation.

Goal: 7–9 hours per night

7. Take Stress Breaks (Even 60 Seconds Helps)

Try:

Deep breathing
Stretching
A short outdoor break
Music or guided meditation

8. Know Your Numbers

Track key health metrics:

Blood pressure
Cholesterol
Blood sugar
Weight/waist measurements

Knowledge = prevention.

9. Avoid Smoking and Secondhand Smoke

Quitting smoking is one of the most powerful heart-health changes you can make. Support resources are available.

10. Stay Socially Connected

Strong relationships improve heart health and reduce stress. Community supports consistency.

Final Thoughts: Celebrate Heart Month by Taking Action

American Heart Month is a powerful reminder that your heart health matters. Whether you are starting from scratch or improving your routine, every healthy decision supports your long-term cardiovascular wellness.

Small steps, repeated daily, add up to life-changing results.

❤️ This Heart Month, make your heart a priority.

Start with just ONE habit from the list above—then build from there.

✅ Schedule an annual checkup

✅ Take a 10-minute walk today

✅ Swap one meal for a heart-healthy option

✅ Share this post to encourage someone you love

Your heart works hard for you—let’s give it the support it deserves.

NETA certified GX

NETA certified PT

BS Exercise Science

MA Management and Leadership

The Importance of Compound Exercises in Your Fitness Training

Mon, 19 Jan 2026 02:30:08 GMT

What Are Compound Exercises?

Compound exercises are movements that engage two or more joints and multiple muscle groups simultaneously. This type of training mimics real-life activities and enhances functional fitness, making it essential for anyone looking to improve their overall performance, whether in sports, daily life, or simply seeking to get fit.

Benefits of Compound Exercises

Efficiency: By targeting multiple muscle groups at once, compound exercises allow you to get more done in a shorter amount of time. This is particularly advantageous for those with busy schedules.
Increased Strength: Engaging several muscles in one movement leads to greater strength gains. As these exercises often involve heavier weights, they promote muscle growth more effectively than isolation exercises.
Improved Coordination: Since compound movements require the coordination of various muscle groups, they help in enhancing your balance, stability, and functional movement—important aspects for athletes and fitness enthusiasts alike.
Greater Caloric Burn: Compound exercises tend to increase heart rate and energy expenditure, which can aid in fat loss and boost metabolic efficiency.

The Impact of Compound Exercises on Movement and Functional Fitness

When discussing fitness training, understanding how the body moves is crucial for optimizing performance and daily function. Compound exercises play a pivotal role in enhancing our movement capabilities through several key mechanisms. Here's a deeper look into how these exercises affect overall body movement and functional fitness.

1. Engagement of Multiple Muscles and Joints

Compound exercises involve multiple muscle groups and joints working in concert, which is how our bodies naturally function in daily life. For example, when you perform a squat, you engage not only your legs but also your core, back, and even your arms if you're holding weights. This multi-joint engagement reflects the way we perform many activities, from sitting and standing to lifting and carrying objects.

Impact: By training your body to work as a cohesive unit, you enhance its ability to perform functional movements efficiently. This coordination is particularly important in sports and activities requiring agility and balance, as well as in everyday actions like climbing stairs or bending to pick something up.

2. Improved Neuromuscular Coordination

Engaging multiple muscles simultaneously in compound movements fosters neuromuscular adaptations, meaning that your brain becomes more adept at communicating effectively with your muscles. The more often you perform these exercises, the better your nervous system becomes at activating the appropriate muscles in a coordinated manner.

Impact: Enhanced neuromuscular coordination translates to smoother, more powerful movements. This is especially beneficial in athletic settings, where quick, complex movements are often required. Improved coordination also reduces the risk of injury, as a well-coordinated body is less likely to suffer strains or sprains during sudden movements.

3. Functional Strength Development

Compound exercises build functional strength, which is the ability of your body to perform everyday tasks effectively. Unlike isolation exercises that focus on single muscles, compound movements train muscle groups in ways that mimic everyday activities.

Impact: Functional strength gained through compound exercises enables individuals to perform daily tasks—like lifting, pushing, or pulling—more efficiently and with less effort. This functional carryover is crucial for maintaining independence as people age, reducing the likelihood of falls and injuries.

4. Enhanced Core Stability and Balance

Many compound exercises require a strong stable core to maintain proper form. For instance, during deadlifts or squats, your core muscles must engage to stabilize your torso and support the movement.

Impact: A stronger core contributes to overall stability and balance, fundamental aspects of functional movement. Improved core stability enhances postural alignment, which is vital for moving efficiently and safely. Better balance and stability can significantly reduce the risk of falls and enhance performance in sports that require agility.

5. Increased Range of Motion

Compound exercises, through their dynamic nature, often encourage a greater range of motion compared to isolation exercises. Movements like lunges or overhead presses require full-body engagement and the ability to move through various planes of motion.

Impact: This increased range of motion helps improve flexibility and joint health. Enhanced mobility is essential for overall movement patterns, facilitating not just athletic performance but also daily activities such as bending, reaching, or twisting.

6. Enhanced Cardiovascular Endurance

Many compound exercises can be performed in a way that elevates heart rate. For example, circuit training that mixes exercises like kettlebell swings and push-ups can provide both strength training and cardiovascular benefits.

Impact: Improved cardiovascular endurance supports overall fitness levels, enabling the body to sustain physical activity for longer periods without fatigue. This endurance is beneficial not only for athletes but for anyone seeking to improve their stamina in daily tasks.

Conclusion

Incorporating compound exercises into your fitness routine goes beyond mere strength building. These exercises have profound effects on movement efficiency, functional fitness, and overall health. By training how the body naturally moves through multi-joint, multi-muscle engagements, individuals can enhance their performance in daily activities, reduce injury risk, and improve overall quality of life. Understanding and embracing the principles behind compound movements allows for a more holistic approach to fitness, paving the way for sustainable and functional athleticism.

Examples of Compound Exercises

Here are some key compound exercises to incorporate into your training routine:

Squats: Engages the quads, hamstrings, glutes, and core, targeting lower body strength.
Deadlifts: Works the entire posterior chain, including the back, glutes, and hamstrings, while also emphasizing core stability.
Bench Press: Engages the chest, shoulders, and triceps, promoting upper body strength.
Lunges: Targets the legs and core, while also improving balance and coordination.
Push-Ups: A bodyweight exercise that activates the chest, shoulders, arms, and core.
Pull-Ups: Focuses on the back, shoulders, and arms, improving upper body strength.
Kettlebell Swings: Engages the entire body, especially the hips and core, enhancing power and endurance.

A Sample Compound Workout

Here's a balanced compound exercise workout that you can try. Aim for 3 sets of 8-12 repetitions for each exercise:

Squats: Use a barbell or kettlebell to add resistance.
Deadlifts: Choose a weight that challenges your form without sacrificing safety.
Bench Press or Push-Ups: Depending on your equipment availability.
Pull-Ups: Use assistance if needed to complete the set.
Lunges: Add weights for increased intensity.
Kettlebell Swings: Focus on form to maximize effectiveness.

Conclusion

Incorporating compound exercises into your fitness training can revolutionize your approach to building strength and improving functional fitness. Not only will you save time in the gym, but you’ll also experience better results in strength, muscle mass, and overall physical coordination. Embrace these powerful movements in your workouts and watch your fitness journey evolve. Happy training!

Start Where You Are: The Real Fitness Timeline

Fri, 02 Jan 2026 20:49:51 GMT

It’s Not About Day One — It’s About Your Stage

We put a lot of pressure on starting “right.”
New month. New week. New Monday. The “perfect” Day 1.

But real change doesn’t move in a straight line—it moves more like a spiral . People often cycle through readiness, action, and slip-ups before things finally stick. That’s normal, not failure.

So instead of asking, “Did I start on the right day?”
Try asking, “What stage am I in—and what do I need right now?”

The 5 stages most people move through

These stages are part of a well-known behavior change framework (often used in fitness and health coaching): ACE Fitness

Pre-Contemplation – Not thinking about change yet.
Contemplation – Thinking about it… weighing pros/cons.
Preparation – Making small moves, getting ready.
Action – Doing the workouts consistently (often defined as under 6 months). ACE Fitness
M a intenance – Keeping it going long-term.

The goal isn’t to force yourself into “Action” overnight. The goal is to match your next step to your stage .

A few facts that take the pressure off

For overall health, adults should aim for 150 minutes of moderate activity per week (or 75 minutes vigorous), plus 2 days of muscle strengthening .
Those minutes can be broken up —it doesn’t have to be perfect or all at once.
Consistency builds when you feel oriented and supported , not when you feel judged by the calendar.

What to do at each stage (Fitness Evolution style)

If you’re in Contemplation

Your win is clarity.

Decide why you’re doing this (energy, stress, confidence, strength, sleep).
Pick a realistic first goal: “2 visits this week” beats “I’m changing my life starting tomorrow.”

If you’re in Preparation

Your win is setup.
This is where we want you to feel grounded inside the club:

Get oriented to the facility
Learn where things are
Meet a department head / staff leader
Ask what your best “starter plan” looks like

That’s where the magic begins—when you feel like you belong here.

If you’re in Action

Your win is repeatability.

Keep it simple.
Track attendance, not perfection.
Build a schedule you can repeat on your worst week.

If you’re in Maintenance

Your win is staying connected.

Add variety (a class, a new lift, a new challenge)
Revisit your “why”
Keep a support loop—because life will life.

Let’s start here

Not with “Day 1 pressure”… but with a next right step .

✅ Get A workout under your belt.
✅ Get comfortable in the building.
✅ Get connected to people who can guide you.

And if you want a fun nudge, grab our Member Starter Card at the front desk—complete it and turn it in for a gift.

Tabata: What It Is, Where It Came From, and Why It Works (+ A Playground Tabata to Try!)

Mon, 16 Jun 2025 16:08:59 GMT

If you’ve ever felt short on time but still wanted a workout that torches calories, builds strength, and challenges your limits, Tabata might just be your new best friend.

What Is Tabata?

Tabata is a high-intensity interval training (HIIT) protocol that follows a simple but powerful formula:

20 seconds of all-out work
10 seconds of rest
Repeat for 8 rounds (totaling 4 minutes)

Sounds easy? It’s not. But it is effective.

Where Did Tabata Come From?

Tabata was developed by Dr. Izumi Tabata , a Japanese researcher who studied the effects of short, intense bursts of exercise compared to longer, moderate sessions. His 1996 study showed that this method significantly improved both aerobic (endurance) and anaerobic (power) capacity. That’s why it’s a favorite among athletes, fitness pros, and anyone looking to maximize their time.

Why Does It Work?

Tabata is short—but intense. It:

Boosts your metabolism (hello, afterburn!)
Improves both strength and cardio fitness
Builds mental toughness
Fits into any busy schedule
Can be done with bodyweight, dumbbells, bikes—or monkey bars!

Which brings us to the fun part...

Playground Tabata: Your Outdoor Sweat Session

Remember when the playground was your favorite place? Let’s bring that energy back—with a fitness twist. All you need is a local park with some basic equipment (swings, bars, benches) and a timer.

Playground Tabata Workout

Perform each move for 20 seconds, rest for 10 seconds. Complete 8 rounds total. You can repeat the whole circuit 2–3 times for a full-body blast.

Monkey Bar Pulls (or bar hangs if you're building up)
Step-Ups on a Bench
Swing Plank Knee Tucks (feet in swing, pull knees to chest)
Park Bench Dips
Slide Climb or Hill Sprint
Squat Jumps or Box Jumps (use a safe height!)
Push-Ups (elevated or regular)
Bear Crawls in the Grass

Trainer Tip: Bring a friend, blast some music, and laugh when you fall off the monkey bars—it’s part of the fun.

Gym Tabata Workout

Perform each exercise for 20 seconds , rest for 10 seconds . Complete 8 rounds (4 minutes per move). You can rotate through all 8 exercises once for variety, or repeat 2–4 of them for multiple rounds of intensity.

Battle Ropes – Slam, wave, or alternate to light up your upper body
Kettlebell Swings – Full-body power with core engagement
Box Jumps – Explosive cardio and leg strength
Push-Ups – Standard, incline, or with shoulder taps for variety
Wall Balls – Squat and launch for legs, arms, and heart rate
Jump Rope – Quick cardio and coordination
Dumbbell Thrusters – Squat to overhead press for total body
Row Machine Sprint – Max intensity for 20 seconds of burn

Trainer Tip: Tech Up Your Tabata: Timers, Watches & Workout Beats

Make the most of your 20/10 intervals with tools that do the counting (and the pumping up) for you.

�� Timer Apps

Tabata Timer (iOS/Android) – Simple and effective
Seconds Pro – Customizable with voice + music
⌚ Smartwatch Setup
Apple Watch/Garmin/Fitbit: Use the HIIT or interval feature—or download a Tabata app from your watch’s store. Set 20 sec work / 10 sec rest x 8 rounds.

�� Music That Works

Spotify: Search “Tabata Songs” or “HIIT Workout”
YouTube: “Tabata Timer Music” gives you full tracks with built-in cues
Apple Tunes: Try Tabata Songs—music synced to the intervals

Set it. Sweat it. Crush it. Let the tech do the timing—so you can focus on the work.

Final Thoughts

Tabata proves you don’t need hours in the gym to see results—you just need intensity, consistency, and a willingness to sweat. Whether you're squeezing in a lunch break workout or having fun in the sun at the park, Tabata keeps it quick, effective, and never boring.

Here's to gains! Good Luck.

Have trainer questions? Email: Personal Training Director: Andrew@fitevomn.com Or Coach Lovejoy: Lyssal@Fitevomn.com

Lyssa Lovejoy: Owner, ACE, AFAA, ISSA, NETA

You’re So Vain… You Probably Think This Lift Is About You

Tue, 13 May 2025 14:26:13 GMT

Why we sometimes lift better when someone’s watching and what that says about us

I’ve caught myself doing it. You probably have too.

You're mid-set, focused, grinding then someone walks by. Maybe it’s a trainer, a strong lifter, or someone attractive. Suddenly your back straightens, the bar feels lighter, and you’re lifting like you're auditioning for a superhero movie.

So what’s happening here? Is it ego? Is it instinct? Is there science behind why we lift better when eyes are on us?

Turns out, yes. And it’s not just vanity it’s psychology, biology, and a little bit of gym-floor drama.

Do You Lift Harder When People Are Around?

Here are a few questions worth asking yourself:

Do you change your intensity when someone’s nearby?

Are you more focused or more distracted when others are watching?

Have you ever lifted heavier than planned just because you “felt watched”?

Do you find yourself aiming for perfect form or a perfect impression?

If you've said yes to any of these, you're not alone. And science has a name for it.

The Science of Being Seen: Social Facilitation & the Observer Effect

Back in 1898, a psychologist named Norman Triplett studied cyclists and found they performed better when riding with others than alone. Since then, dozens of studies have confirmed what we feel in our bones: we often perform better when someone is watching.

This is called social facilitation when the mere presence of others boosts our performance on tasks we’ve practiced. In a gym setting, this can translate to:

Better form under the mirror or peer pressure

Lifting more weight during a crowded workout session

Higher motivation in group classes or partner workouts

The observer effect also plays a role. Knowing you’re being watched, even subconsciously, alters behavior. This effect is so powerful it's even used in productivity studies and animal behavior research. In the gym, it can either sharpen your focus or lead you down the path of ego lifting.

The Hormonal Boost: Testosterone & Competition

There's also a physiological piece. When you're in a competitive or observed environment, your body releases testosterone , which can increase aggression, confidence, and power output.

That surge might explain why your barbell feels just a bit lighter when you think someone’s checking your form (or your glutes).

The Fine Line: Motivation vs Ego Lifting

Let’s be real there’s a dark side. That extra rep may look cool, but if it’s compromising your form or pushing past your recovery threshold, it’s not strength it’s show.

Ego lifting adding weight to impress, not progress "is a trap". It can lead to:

Injury

Burnout

Inconsistent gains

A training plan that’s built for the crowd, not your goals

Are You Lifting for Progress or Performance?

There’s a difference between lifting to show up and lifting to show off.

So ask yourself:

Who are you really lifting for?

Are your gym gains built on consistency or on comparisons?

If no one was watching, would you still train this hard?

Your best lifts should be about you. The real you. The one who shows up even when the gym is empty and no one's filming.

How to Harness the Watchful Eye (Without Losing Yourself)

Here’s how to channel that external energy without letting it derail you:

✅ Use mirrors to check form, not flex ego
✅ Record your lifts for feedback's just followers
✅ Train with a partner who pushes, not pressures
✅ Let attention focus you, not define you

You can let the spotlight sharpen your drive, but don’t let it blind your discipline.

Final Thoughts: Be Your Own Hype Crew

When people are watching, it's easy to lift like the world is your stage. But when no one’s there? That’s where champions are made.

So yeah… maybe this lift is about you. But not because you want applause. Because you want growth. Power. Progress.

You're not vain for wanting to be seen. You're human. Just remember: the most important audience is the one in your own head.

REFERENCES:

Dr. Deborah Feltz – Michigan State University

Leading researcher in sport psychology, self-efficacy, and how social presence influences athletic performance.

Dr. Michelle Segar – University of Michigan

Expert in exercise motivation and sustainable behavior change; author of No Sweat and The Joy Choice.

Dr. Alia Crum – Stanford University

Director of the Stanford Mind & Body Lab; studies how mindset and perception impact physical health and performance.

Dr. Robert J. Vallerand – Université du Québec à Montréal

Creator of the Dualistic Model of Passion; research focuses on motivation, passion, and optimal performance.

Dr. Kai Laird – Independent Sport Psychology Consultant

Specializes in mindset, visualization, and performance under pressure for elite athletes.

Building Strong Futures: Fighting Childhood Obesity at Fitness Evolution

Mon, 07 Apr 2025 18:17:23 GMT

Childhood obesity is one of the most serious public health challenges of the 21st century. According to the American Council on Exercise (ACE), nearly 1 in 5 children (19.7%) in the U.S. are classified as obese, a number that has tripled over the last 40 years. The consequences aren't just about physical appearance — they impact a child’s entire future, increasing the risk for conditions like diabetes, heart disease, and mental health issues.

At Fitness Evolution, we believe every child, teen and young adult deserves a strong, healthy start. Understanding the problem is the first step toward creating solutions that work.

Top 5 Issues Behind Childhood Obesity

Poor Nutrition
Kids are consuming more processed foods, sugary drinks, and fast food than ever before. Busy family schedules, marketing tactics, and a lack of nutrition education contribute heavily to poor food choices.
Lack of Physical Activity
Studies show children spend over 7 hours a day on screens (phones, tablets, computers, TV) and less than 1 hour moving. Sedentary behavior has replaced active playtime.
Emotional Stress
Anxiety, depression, and family stress can lead to emotional eating at a young age. Food often becomes a coping mechanism, creating unhealthy patterns that are hard to break later in life. (During CoVId, emotional stress went up 40%)
Limited Access to Healthy Foods
In many communities, access to affordable fruits, vegetables, and whole foods is limited. Convenience stores and fast food chains often outnumber grocery stores, making healthy eating a challenge.
Reduced Physical Education in Schools
Schools have cut back on PE classes and recess time to prioritize academics. Kids are missing critical opportunities during the day to move their bodies and develop a love for exercise. ( Since CoVid, it has started to become more of a priority)

5 Solutions to Combat Childhood Obesity

Encourage 60 Minutes of Daily Activity
Movement doesn’t have to mean structured exercise. Dancing, biking, playing tag, walking the dog — it all counts toward the daily goal of 60 minutes of moderate to vigorous activity.
Focus on Real Foods
Encourage kids to "eat the rainbow" — a variety of colorful fruits and vegetables every day. Cutting down on processed foods and sugar is key to better health.
Prioritize Sleep
Lack of sleep increases cravings for unhealthy foods and lowers physical energy. Children need 9–12 hours of sleep depending on their age to stay healthy and focused.
Involve the Whole Family
When families move together, eat together, and make health a shared goal, all youth are much more likely to stick with healthy habits. Set family challenges like "Who can eat the most veggies today?" to make it fun!
Educate Early
Teaching kids why health matters — not just what to do — empowers them to make good choices even when adults aren’t around. Simple lessons on how food fuels the body or how exercise strengthens the heart make a big impact.

How to Take Action

We’re proud to be part of the solution in our community. We’re creating a space where youth feel welcomed, supported, and excited to get healthy

Mentors are Examples
We believe strong communities build strong kids. That's why we’re inviting our long time gym goers to show up as examples and befriend to our youth. We as seasoned lifters offer leadership, encouragement, and life wisdom that can inspire young adults to push through challenges, build resilience, and feel a sense of belonging.
Creating a Positive, Supportive Community
Our gym is a safe, welcoming space where all can grow stronger physically and mentally. Staff and trainers provide positive reinforcement, helping every youth being valued.

Together, We Can Build a Healthier Future

We know it takes a village to raise strong, healthy young adults. By combining fitness opportunities, supportive mentors, family involvement, and health education, we are taking steps toward ending childhood obesity in our community.

Sources:

American Council on Exercise (ACE)
International Sports Sciences Association (ISSA)
National Academy of Sports Medicine (NASM)

4 Questions To Unlock Your Potential

Tue, 25 Feb 2025 23:14:51 GMT

4 Essential Questions to Ask Yourself About Your Fitness Journey

It's all too easy to let fitness take a backseat after the New Year and when the resolutions fade. Whether you're just starting out or have been working out for a while, it's crucial to take a step back and reflect on your fitness goals. Checking in with a trainer can provide you with the insights you may need to make progress. Here are 4 important questions to ask yourself that can help guide your fitness journey in the meantime:

1. What are my specific fitness goals?

Understanding your fitness goals is the cornerstone of any successful program. Are you looking to lose weight, build muscle, increase endurance, or simply maintain a healthy lifestyle? Each goal requires a different approach, and a trainer can help you develop a tailored plan that aligns with your objectives. If your goals feel vague or unclear, it’s time to connect with a trainer who can help you articulate them better and create actionable steps to achieve them. Don’t wait—your goals deserve clarity!

2. Am I consistently challenging myself?

Progress is rooted in challenge. If your workouts have become predictable or easy, you might not be pushing yourself enough. Ask yourself when you last increased the weight you lift, tried a new exercise, or extended your cardio session. These small adjustments can lead to significant gains over time. A trainer can assess your current routine and help you incorporate new challenges that keep you engaged and progressing. Remember, comfort zones are overrated, and now is the time to step out of yours!

3. How do I feel both physically and mentally about my fitness journey?

Your mental and physical well-being is just as important as the numbers on the scale or the weights you lift. Take a moment to reflect on how you feel about your workouts, nutrition, and overall health. Are you excited to train, or are you experiencing burnout? A trainer can help you find the right balance and offer strategies to overcome obstacles, ensuring that you’re not only achieving results but also enjoying the process. Don’t hesitate to reach out to ensure your approach supports both your body and your mind.

4. Am I aware of my body’s strengths and weaknesses?

Understanding your body’s unique strengths and weaknesses is key to maximizing your fitness potential. Are you aware of specific areas that need improvement, such as flexibility, strength, or balance? An assessment can provide you with valuable insights into your body’s capabilities, helping you tailor your workouts to address these areas effectively. By pinpointing what to focus on, you can make your efforts more efficient and rewarding. Don’t wait—seize the chance to unlock your full potential through a professional assessment and take your fitness journey to the next level!

Final Thoughts

Yes, I will always recommend talking to an expert whether you train or not, it’s our job to educate! However, asking yourself these questions is a vital step in taking control of your fitness journey. Don’t let uncertainty keep you from the progress you deserve! To truly gauge where you stand, here are three simple tests you can perform to see if you’re on track:

The Talk Test : During your workouts, can you carry on a conversation? If you're breathing too hard to speak, you might need to reassess the intensity of your routine. Try for a balance where you’re challenged but not overwhelmed.
Mirror Test : Take a good look in the mirror. Are you noticing changes in your physique and posture? Sometimes visual cues can be a great indicator of progress. Celebrate the small victories!
Energy Levels : Pay attention to how you feel throughout the day. If you're energized and motivated, chances are your fitness routine is working for you. If fatigue is your constant companion, it’s a sign to consult a trainer about potential adjustments.

Taking actionable steps today can lead to empowering results tomorrow. Remember, reaching out to an expert can unlock the next level of your fitness potential. The journey is yours—don’t hesitate to seize the opportunity and make it the best it can be! Your future self will absolutely thank you for it!

Strength Training-The Key to Reclaiming Your Life

Tue, 11 Feb 2025 10:18:47 GMT

Strength Training-The Key to Reclaiming Your Life

Strength Training-It Matters

By. Ella Gotham Certified Group Fitness, National Exercise Trainers Association

Do we know why we need to incorporate strength training? It supports our heart, bones, and so much more. It helps you feel and look amazing. And it’s not as intimidating or nearly as difficult as you think.

When you lift weights, you maintain and even rebuild muscle mass. Resistance training boosts your metabolism and supports overall energy levels. Strength Training helps preserve bone density, which is crucial in reducing the risk of fractures and improving mobility.

How is it that only a small percent of Americans participate in regular muscle-building activities? Strength training should be non-negotiable. It is an incredible tool for staying fit and maintaining a healthy life.

Getting Started

Now that we have addressed why we need strength training, let's talk about how we can start adding it into our everyday routine.

I know that starting anything new can seem daunting at first, but regardless of your fitness level you can start strength training at any point in your life. Starting off slowly and gradually building up over time allows those to progress safely and productively.

There is no excuse to not start!

Tips to Start Strength Training

Start Small. It’s okay to begin with bodyweight exercises. Movements like pushups, air squats, and lunges are all wonderful movements to start building that foundational strength.
Focus on Progression. Start incrementally adding weight over time. Find your version of heavy, and don’t be afraid of a challenge!
Focus on targeting different muscle groups. Go into the gym prepared with a workout plan. Try targeting key muscle groups like your legs and glutes.
Track your gains. Measure progress in terms of strength. Celebrate even those small wins.
Stay Consistent. Daily practice, even in seemingly small doses, will lead to big results over time.

Find your Fitness Tribe

Another important aspect is finding joy and connection through your fitness community. Whether it's a gym partner, group fitness, or chatting with a trainer, the community will help keep the process engaging.

Attend a Group Fitness Class. Fitness evolution offers a variety of group exercise classes, ones even specifically for Muscle Training. This is a great option to offer both the physical benefits and the group connection.
Chat with a Trainer. We understand that starting something new can be overwhelming at first. A good trainer can guide you through intimidating weight lifting exercises while ensuring proper form and technique. Along with giving you that extra encouragement!
Embrace lifelong learning. Never be afraid of learning something new and finding new ways to achieve your goals.

Conclusion

Strength training is crucial to incorporate into your exercise routine. We lift weights so we can lift our groceries from the car. We do squats to lower ourselves to the ground and play with our grandkids. Strength training is not just for vanity or physical perks, but also so we can live functionally in our day to day lives.

Don’t be afraid to get started! The community at Fitness Evolution is here to support you in your strength training program and the start of a healthier, stronger you!

Psst... which one of them has Parkinson's?

Thu, 09 Jan 2025 19:14:27 GMT

Psst... which one of them has Parkinson's?

By. Megan Leipholtz Certified Personal Trainer and Head Coach Rock Steady Boxing

I have invited an observer into my RockSteady Boxing class. Rock Steady Boxing is a non contact boxing class created specifically for people who have been diagnosed with Parkinson's Disease. In RSB boxers jump rope, practice footwork, hit heavy bags and speed bags.

As my visitor watches class unfold she is having a hard time figuring out which of the gloved athletes she is observing have been diagnosed with PD.

I lean down to her and whisper " All of them " , enjoying her surprised reaction. I also realize that some of her fear about her own recent PD diagnosis begins to fade.

Early signs of PD are small handwriting, loss of smell and trouble sleeping. The most well known symptom, a hand tremor, often doesn't present until later. 60,000 Americans will be diagnosed with PD each year. Additional motor symptoms develop as the disease progresses, such as slowness of movement, stiffness, postural instability and eventual cognitive decline.

Rock Steady Boxing was created in Indianapolis, IN in 2006 from the premise that exercise, the more intense, the better, could slow down the progression of the disease. While all exercise has a beneficial effect on the progression of symptoms, boxing, with its focus on hand eye coordination, balance, agility, reaction time, core strength and even cognitive function seemed the perfect sport to " KNOCK OUT " the specific symptoms of PD.

From a single boxing gym in Indiana RSB now has over 900 affiliates all over the world and has empowered over 50,000 boxers to FIGHT BACK against PD.

My own personal journey to becoming a RSB coach took place in 2017 when I visited a lifelong friend in CA. He had been diagnosed with Young Onset Parkinson's Disease and after fighting his way out of a post diagnosis depression and weight gain he was anxious to show me his new boxing program. I visited the gym in CA and knew right away that this would become my new passion. It was the perfect mix of using my fitness background and my desire to bring the focus of exercise to more than appearance. I flew to IN that May and became a certified RSB instructor.

Fitness Evolution has had a Rock Steady Boxing program at its Monticello location since 2017. We hold classes M, W and F from 10:00 to 11:30 am.

While the purpose of the class is to slow the progression of the Parkinson's symptoms the relationships that form become as important as the workouts. Gathering together 3 times a week with people who understand exactly what you are going through creates bonds like no other. Often as we are cooling down from class I will raise a topic of a certain PD struggle and then just step back, out of the conversation, while the fighters offer ideas and support for one another. These are some of my favorite moments.

I recently asked my boxers what RSB means to them

" RSB is the best medicine for Parkinson's "

" RSB friends are the best friends "

"We are not a team because we workout together. We are a team because we respect and care for one another. RSB is my team and so much more. It has made all the difference for me. I can count on my peers and coaches. "

"Of all the pills I've taken Rock Steady Boxing is the finest and most effective "

" RSB lets me know that I am not alone "

" RSB has taught me how important exercise is to combat PD. Never give up. The members of RSB have shown me compassion, understanding and determination as we all fight for the same goal. Together we find the strength to forge on in this fight "

Our RSB participants are always referred to as Boxers and Fighters, never patients. They are athletes through and through. After 15 years in the fitness industry my boxers are some of the best jump ropers, left hook throwers and speed bag hitters I have ever seen. They just so happen to have Parkinson's - yes " All of them"

If you or someone you know has been recently diagnosed with Parkinson's please feel free to reach out to me. You can observe a class and get all of your questions answered. But be aware... very few people who observe are not gloving up two days later. ( Boxing glove image )

Megan Leipholtz

Certified Personal Trainer and RSB Instructor

763-439-3191

megan@fitevomn.com

Holiday Hacks

Mon, 09 Dec 2024 17:09:25 GMT

Holiday Hacks

By. Raelynn Dickey, NDTR , Accreditated Personal Trainer

As we are in the swing of the holiday season, you maybe wondering how am I ever going to keep my nutrition and fitness goals in check. You are in luck, with five tips for fending off those holiday pounds, you’ll be able to enjoy your holiday favorites while keeping on track with your goals.

Protein First

When it comes time to fill your plate focus on eating all your protein on the plate first, then your dark leafy greens, and then any starchy or denser carbohydrate items last. Focusing protein first, will help you keep in check with hitting your grams of protein. Which when it comes to weight loss focusing on consuming 0.8-1 gram of protein per pound target body weight. For example if you are wanting to weigh 150#’s I would recommend consuming between 120-150 grams of protein a day. Having this nutrition goal will place you on the fast track for weight loss without having to stress additional macros or additional calorie counting, but do be mindful your nutrition consumption should be fairly clean and healthy eating. When you are ready to add tracking the additional macros specific to you as an individual, feel free to let me, Raelynn, know and we can schedule you on the fast track for additional success!

Try something new/healthier cooking options

When trying something new, think outside of the box and get the family involved. If it is trying a new protein rich meal, maybe see how protein sources like a bean side dish, or try quinoa for something fun and different. Keep in mind, around the holidays may not be the best time to try something new for the first time for both you and the family to try, so maybe test out new food items before a big family event. When it come to the holidays with family, get the kids involved in making something from scratch. I know for me I started making sour dough bread, and I tell my two year old to help me mix the flour. We all know flour does not need to be mixed, but it’s the act of being together and working together that matters. She also helps with the stretch and fold portion of the bread making which is fun.

Mindful Eating

This tip has been around for years, and it is the idea of slowing down when you are eating. Being present when you are eating for example not having distractions like your phone or the tv. In a nutshell it is about being present while eating your food and actually enjoying and tasting your food. You can take this one, one step further and maybe take note how some foods make you feel, if after consuming you feel sick after eating a certain food, maybe it is time for that food to make less of an appearance in your nutrition plan.

Limit alcohol intake

With the holidays having beverages with the family may be a common occurrence, but it does not have to be the main event. Since alcohol leaves just empty calories a few tips to having a drink during the holidays is trying to make it fun without over indulging. One way to make it fun is creating a fun holiday cocktail or mocktail, this way the drink is festive and having just one is manageable as you can create something with clean ingredients that can pack a punch! Friendly reminder when it comes to alcohol consumption the recommended intake is 1 drink for females a day and 2 drinks for males a day. Also no more then 7 drinks per week for females and 14 drinks for males per week. Lastly, no you cannot just store all your drinks for the week and have them on one day. Be safe and healthy with this tip and enjoy responsibly.

Get active & move

With the holidays comes over eating, so try to plan ahead and get a workout in by simply moving before or after the big meal. If you are a regular gym goer and can get a weight lifting routine in try before the meal, so you can set your mindset up in a positive manner that you can fuel what work you did. Do not be fooled this is not an excuse to just stuff yourself, keep with remaining mindful and consuming with a respectable satiety factor, and not like you need that nap after dinner because you placed yourself into a food coma. Lastly, with the holidays being a time of family try getting a majority if not everyone in the family out for a walk after the meal to help aid in digestion.

Hopefully these tips are helpful, and if you need more tips and tricks specific to your fitness and nutrition goals feel free to schedule a sit down with me, Raelynn, via in-person or a zoom call.

Raelynn@fitevomn.com

How to Stay Motivated to Work Out (Even on the Tough Days)

Thu, 21 Nov 2024 18:49:43 GMT

How to Stay Motivated to Work Out (Even on the Tough Days)

By. Tracy Vincent, CPT, Assistant Manager Zimmerman

We all experience days when working out feels like the last thing we want to do. Whether you're feeling tired, busy, or just lacking motivation, you're not alone. The good news is, there are ways to keep moving forward—no matter how tough it gets.

Motivation isn't constant, sometimes it's not even consistent. Some days you're ready to crush your workout, and other days, it feels impossible. But relying solely on motivation isn't enough. Discipline and habit are what keep you on track long-term, even when motivation wanes.

Here are some ideas to help keep you moving forward.

Set Realistic Goals

Set small, achievable goals. Instead of aiming for a major transformation overnight, break your goals down into manageable steps. For example, focus on losing 2-3 pounds per month instead of 20. Celebrate these small wins—they add up!

Remember why you're here. Whether it's to feel better, get stronger, or improve health, your personal "why" will help you stay motivated. All of these small goals will point you in that direction, and celebrating them - celebrating you - along the way makes the process more enjoyable.

Build Consistency Through Habit

The key to long-term success is consistency. Treat your workouts like important appointments that can't be missed.

You can start small by committing to short, 20-30 minute workouts at first if you're feeling overwhelmed. As they become part of your routine, you'll find it easier to stick to your plan.

Embrace Flexibility and Forgiveness

You don't need to be perfect. Missing a workout isn't a failure—it's a minor setback. Be flexible with your routine when necessary and forgive yourself if life gets in the way. The most important thing is getting back on track.

Find Accountability and Support

Having someone to hold you accountable can make all the difference.

Workout Buddies : Having a friend or workout partner can be incredibly motivating. When you have someone counting on you, it's easier to show up. Plus, working out together can be fun and provide a social outlet!
Hire a Personal Trainer : A personal trainer doesn't just create your workout plan—they also provide the encouragement and accountability that can make a big difference. If you find it hard to stay motivated on your own, a trainer can help you stay on track and offer expert guidance.
Group fitness classes : Joining our GX classes can provide both accountability and a sense of community. Whether it's Yoga, STRONG, Aqua, or Zumba, the group atmosphere creates a fun, motivating environment where you can push yourself harder and stay committed. Plus, the energy of a group setting can make workouts feel less like a chore and more like a social event.

Use Motivational Tools

Sometimes, a little external motivation can go a long way.

Visual reminders : Post quotes, progress photos, or a vision board to stay inspired.
Music : Create a playlist of your favorite upbeat songs to get you energized and push you through your workout.
Variety : Switch up your workouts to avoid monotony and keep things exciting.

Rest and Self-Care Matter

Rest is just as important as your workouts. Taking time to recover helps prevent burnout and injury. Make self-care part of your routine to stay balanced and motivated in the long run.

Get Started

You have the motivation to get started, so do it! There is no day like today. You don't need to wait for next week, or next month, you can get started today even if it's something small.

If you are new to Fitness Evolution, or if you've been here for a while but your goals have changed, take advantage of your free Goal Assessment. Our personal trainers can give you expert advice to help you get the most out of your workout, and make sure you are working towards your goals.

Staying motivated isn't always easy, but with the right mindset and strategies, you can push through the tough days. Set realistic goals, stay consistent, and embrace flexibility. Most importantly, be kind to yourself and focus on the progress you're making, no matter how small.

The heaviest weight in the gym is the front door. Show up for yourself. Take one small step today to stay on track—and remember, every workout counts!

Tracy Vincent

Back to School Fitness

Thu, 12 Sep 2024 15:28:19 GMT

Back to School Fitness

By. Lyssa Lovejoy - Owner/Trainer

As summer draws to a close and kids head back to school, many families find themselves adjusting to new schedules and routines. Between early morning drop-offs, after-school activities, and homework, it's easy for personal health and fitness goals to take a backseat. However, this transitional period provides a perfect opportunity to incorporate fitness into your daily routine and reap the benefits of a healthier lifestyle—all without stepping foot in a gym if that's your preference!

Set Clear Goals with a Fitness Assessment

The first step in integrating fitness into your new schedule is to set clear, achievable goals. A fitness assessment is a great way to begin this journey. These assessments can be conducted in person or via Zoom (Yes we offer Zoom), allowing the flexibility to fit into your busy life. During a fitness assessment, you'll work with an accredited personal trainer to identify what's important to you, establish realistic goals, and create a plan to achieve them, whether it's group fitness classes, a short term group program or even one on one training, to some of the best pieces of equipment to use for you. Our zoom option offers the convenience you need to get started from the comfort of your own home.

Utilize the Changing Season

With the change of season comes a change in our daily habits and how we can incorporate outdoor activities. Fall's cooler temperatures provide an ideal backdrop for outdoor exercises such as walking, jogging, or cycling. Take advantage of the pleasant weather by planning family activities that get everyone moving. Whether it's hiking in local parks, having a family soccer game, or taking a brisk evening walk after dinner, integrating these activities into your routine can help you stay active and spend quality time together.

Plan for Inclement Weather (make sure to keep your app notification for change in possible closures, class changes and more)

Expect the unexpected when it comes to fall weather. A well-prepared fitness plan includes alternatives for rainy days or colder temperatures. Have a backup plan with indoor activities such as group fitness classes, our pool or indoor track. Investing in a few home workout essentials from our trainers are a win win for not missing a workout. They can plan resistance bands or hand weights workouts, which can provide additional variety and keep your routine fresh even when stuck indoors.

Incorporate Fitness into Daily Activities

Remember!! Though we want to see you at FitEvo, fitness doesn't always require dedicated time at the gym. Consider incorporating exercise into your daily routine in simple, practical ways. Start by taking the stairs instead of the elevator, parking further away to add extra steps, or using a standing desk to improve posture and core strength. These small changes can accumulate over time, contributing significantly to your overall health.

Lastly, on a personal note to you our values members, stay motivated with fitness goals by having check-in partners at the gym. Finding a workout buddy has made a huge difference for me, providing the accountability and encouragement I need to stick to my routine. It's also worth looking into your insurance plan because many offer kickbacks for regular gym attendance, and it's always nice to get a little extra incentive.

At the end of the day, the most important thing I've learned is to just keep active—it really does the body good. Whether it's structured gym sessions or just enjoying casual walks with friends, staying active has contributed so much to a healthier mind and body for me. Let's keep each other motivated!

Here's to a fruitful and fit fall season!

Lyssa Lovejoy

What's Hip

Mon, 06 May 2024 17:51:27 GMT

What's Hip

By. Tracy Vincent, CPT, Assistant Manager Zimmerman

Hip mobility is a crucial yet often overlooked aspect of fitness that can make or break your gym performance. Whether you're an experienced lifter, a dedicated runner, or someone working toward overall health, understanding and improving your hip mobility can come with many benefits. From squats and lunges to running and jumping, nearly every physical activity involves the hips. Poor hip mobility can lead to compensatory movements, muscle imbalances, and increased risk of injury.

Limited hip mobility can present in several different ways, such as:

Tight hip flexors are a common issue from prolonged sitting and sedentary lifestyles, which are common in desk jobs and long commutes. The muscle becomes shorted from always being in the flexed position, and can affect posture and basic movement patterns.
Limited hip extension can stem from muscle imbalances, or past injuries, and can make it difficult to achieve full range of motion in exercises such as squats and deadlifts.
Reduced hip rotation (internal and external) can hinder performance in activities that require agility and power, which can increase your risk of injury.

Hip mobility can be worked into your routine through a variety of methods:

Dynamic warm ups before your workout will help prepare your hips and other joints for the work ahead. Leg swings, hip openers, deep squat pulses and short holds, among others, will activate the muscles and ready them for the full range of motion you will be using.
Static stretching is great for the end of your workout. Focusing on the hip flexors, hamstrings, adductors, and glutes, you can work to alleviate tightness, and improve flexibility. Breathe deep, and hold the stretch for 20-30 seconds.
Strength exercises are key to mobility and stability. Exercises such as hip bridges, clamshells, and lateral band walks will help to strengthen the surrounding muscles.
Mobility drills , like hip CARs (controlled articular rotations), and 90/90 stretches can work to increase the range of motion in your hips, and help you build control of that range of motion. Control and quality of the movement is what's important here, go slow and be mindful.

Like anything we work towards in the gym, hip mobility doesn't happen overnight, it requires consistency and patience. Start slow, and gradually increase the intensity and complexity of your training. Incorporate it into your current warm up or cool down, and choose exercises specific to your workout that day. Most importantly, always listen to your body.

Your hips are the starting point of basic movement patterns, and athletic performance. Through the incorporation of hip mobility training into your routine, you can enhance your performance, reduce your risk of injury, and improve your movement quality in and out of the gym.

If you have questions, or are unsure of where to start, Fitness Evolutions accredited personal trainers are a great resource where you can get personalized recommendations to fit your individual needs. Schedule a consult today!

YOGA, for EVERY body

Mon, 25 Mar 2024 18:05:22 GMT

A little about how I became a yoga instructor. I first started my yoga journey taking classes in 2003 through Buffalo Community Education, not knowing anything about yoga. For decades I practiced yoga routinely, usually on a VHS tape or a DVD. I know, dating myself!! Then I joined Fitness Evolution in about 2010 and took a couple classes here from time to time. Yoga seemed to relief stress for me as my first career and passion was law enforcement. For 23 years, I wore many hats as an officer. Most of my career was in detective work.

When I would routinely add yoga to my week, I was much more at ease, stronger mentally. When I was not practicing yoga, I still worked out, often taking other classes the club had to offer. It seemed like a friend of mine, and I were always trying the latest BeachBody DVDs, other challenges, I added running into the mix and strength training, but I was missing the positive mental health piece when I wasn't practicing.

During my in-person classes or on video, I always thought to myself, I should teach this. I was always taking something from class from the instructors. Physical things I liked about their class, things I didn't like. Verbal things I liked about their class and things I did not.

So fast forward 23 years as an officer, I medically retired and needed something healthy to do. I became a yoga instructor taking my training online (Covid) through Yoga International. I still honestly did not understand all yoga was but quickly learned about the history, philosophies, several different types, ect... I grew to love it more!

I wanted to be the person that helped me for so many years be at ease after a long day at work, or sad stressful week after investigating the dark side of society.

I hear the sighs from certain fellow yogis after their hard shift in the ER, on the road in uniform, ECT...and thank them for taking care of their mental wellbeing!

What is yoga?

For those that have never tried it, yoga is essentially configuring your body into various positions and then holding that posture for some time. In these positions your muscles tighten, and your balance is challenged. Keeping the posture requires focus and attention to what you're doing. And while our bodies are engaged, our mind is tasked solely with concentrating on finding and keeping stillness with each pose. We have instructors that will help you through the whole process.

* Yoga contributes greatly to the mental and emotional well-being for most everyone. Studies show practicing yoga releases helpful brain chemicals, like gamma-aminobutyric acid, dopamine, oxytocin, serotonin, and endorphins. That release helps calm your body and soul and makes you feel better.

* Beginners can start incorporating yoga into their daily routine by setting goals and being disciplined, just like with any new physical activity. I often hear from someone that they are not flexible enough to do yoga. Consistency pays off. Start with a beginner practice, like a gentle flow, a restorative class, or hatha flow. You will get looser and more flexible as you go. Use tools to help you like blocks if you can't quite touch the floor in the various poses and a yoga strap. You'll want to use a sticky mat, so the mat doesn't slide on you if you are on a smooth floor. It is also important to use a thinner mat without a lot of cushion. That will help balance poses be easier. I say stick with these types of practices but add to them. Add a vinyasa or power class to gain more strength, balance, and strong mindset.

* Once it becomes a habit, you won't break it! Whether it is 1st thing in the morning to set you up for an outstanding day, or a nighttime ritual to get you settled for bed, or a scheduled class at the club, keep doing it. I promise it will get easier. Physically you'll become more flexible and be able to the moves and poses with ease. It is true that your body may not ever be able to do every pose. We all have restrictions and BUT we can accommodate!

Join us at the Yoga and Arts studio in Monticello, we also offer yoga classes in Buffalo on Mondays, Tuesdays, and Wednesdays. Check out our website for a current class schedule. https://www.fitevomn.com/group-classes-monticello or https://www.fitevomn.com/group-classes-buffalo

Be Heart Smart

Tue, 06 Feb 2024 03:27:30 GMT

February is Cardiovascular Awareness Month

With newer guidelines categorizing high blood pressure as part of cardiovascular disease spectrum, statistics show that almost half of Americans are affected by CVD. It remains the leading cause of death in the U.S. at 40 percent. Not good. What is good is this is something that action can be taken on. To prevent. To manage. To improve.

First and foremost, always consult your physician if you have concerns or are looking to take more control of your health outcomes. There are many simple/inexpensive tests pertaining to heart health like calcium scans, APOB tests, and others that can be ordered through basic checkups and physicals with your doctor. These results may provide you with lifesaving information, they may yield nothing (Awesome!), or results could sit somewhere in the middle. Regardless, the action you should take next is extremely important.

3 key factors:

Exercise, Nutrition, and Sleep! While basic AHA guidelines recommend 100 minutes weekly of light movement, leading experts like Dr Peter Attia (Who I highly recommend checking out via podcast/YouTube) recommend more like 200-240 min of zone 2 training weekly. This is levels of conditioning that are low intensity and can be sustained without heavy breathing. Some examples of this include brisk walking, cycling, rowing and elliptical. Strength training is also recommended with a bit more specified guidance dependent on the individual. Just like seeing a physician is important to take control of your health, I 100 percent biasedly will say take advantage of personal trainers at the gym to best take control of your actionable fitness plans. We can tailor your specific needs, physician recommendation, and personal goals to accommodate a sustainable plan for you. The same rings true for nutrition as well. From basic advice to more in-depth meal plans, we have the resources for you.

Things to consider:

Some other modalities that are very interesting to explore are sauna use and red-light therapy use. More and more research is being done on these health benefits, with some specifically pertaining to heart/cardiovascular health. While it is important to stress it needs to be done while keeping in mind there are specific protocols for efficiency and safety. We do have Red Light Therapy available at the Monticello location along with sauna at every club.

We are here to help:

Do your own research, and/or just ask us to help you to take the next step. You can set up a complimentary assessment with a trainer at any club by calling the front desk or contacting me. Andrew@fitevomn.com

Quick Read Statistics

Heart Disease in the United States

Heart disease is the leading cause of death for men, women, and people of most racial and ethnic groups in the United States
One person dies every 33 seconds in the United States from cardiovascular disease
About 695,000 people in the United States died from heart disease in 2021 - that's 1 in every 5 deaths
Heart diseases cost the United States about $239.9 billion each year from 2018-2019. This includes the cost of health are services, medicines, and lost productivity due to death

Coronary Artery Disease

Coronary heart disease is the most common type of heart disease, killing 375,476 people in 2021
About 1 in 20 adults age 20 and older have CAD (about 5%)
In 2021, about 2 in 10 deaths from CAD happen in adults less than 65 years old.1
Early Action Is Important for Heart Attack
Know the warning signs and symptoms of a heart attack.

Heart Attack

In the United States, someone has a heart attack every 40 seconds.
Every year, about 805,000 people in the United States have a heart attack. Of these,
605,000 are their first heart attack.
200,000 happen to people who have already had a heart attack.
About 1 in 5 heart attacks are silent—the damage is done, but the person is not aware of it.

Andrew Rask, BS of Science University of Minnesota

FitEvo Personal Training Director

Navigating Menopause: The Power of Being Your Own Health Advocate

Wed, 24 Jan 2024 04:37:36 GMT

No, I do not have all the answers, long from it. In full transparency I am in full menopause at 54, my mother was at 41. I am not ashamed to say as a fitness professional how I missed the boat with my own health but perhaps a bit embarrassed as I learned just how much I didn’t know. Then it hit me like a ninja! I didn’t feel as if I changed a lot of my physical fitness, not enough anyway to warrant the changes I underwent. I am still learning!

I was like a lot of fitness professionals that meant well and took what we learned in health and wellness workshops and journals to educate ourselves and passed it to clients. Even consulted medical professionals when I had questions. However, I didn’t know “what I didn’t know to ask” .

I already knew with menopause; it was a significant challenge for me like many women. I judged myself with no grace. From the ages as early as 35 well into our 60’s we can start with perimenopausal, to full out menopause, to post. The physical and emotional changes that accompanied this stage of life felt overwhelming and very lonely (but I wasn’t, neither are you). However, it's essential to remember that “I” had the power to advocate for my own health and well-being . It was important to be an active participant in my menopausal journey. The advancements in research surrounding menopause, and the significance of finding the right healthcare provider was confusing. No time like the present! It did not happen overnight, that is for dang sure.

Understanding Menopause: It is not simple, but it doesn’t have to be complicated.

Menopause, also known as “The Change,” is a natural biological process that marks the end of a woman's menstrual cycles (childbearing is done). While it is a normal part of aging, the symptoms associated with menopause can vary widely from person to person (to date they have documented over 70 symptoms). From hot flashes and mood swings to changes in sleep patterns and bone health, the impacts of menopause on overall well-being and mental health are multifaceted. Being your own health advocate means recognizing and addressing these changes by seeking the support and resources that best suit your needs.

Advancements in Research: You must look deeper and find who hears you! That means a possible change in your provider.

Research surrounding menopause has come a long way in recent years. Scientists and medical professionals have made significant strides in understanding the hormonal, physical, and emotional aspects of menopause. The amount of research is substantial, however it's important to acknowledge that it may still be limited in certain demographic and economic circles. Staying informed about the latest findings and developments can empower you to make well-informed decisions about your health.

Finding the Right Support/ Healthcare Provider: Ask, Seek, Interview!!!

One of the most crucial aspects of navigating menopause was finding the right healthcare provider. A supportive and knowledgeable doctor can make a world of difference in how you experience and manage menopausal symptoms. When seeking a healthcare provider, don't settle for anything less than the attentive and understanding care you deserve, listen to your gut! Advocate for yourself by asking questions, expressing your concerns, and seeking a medical professional who actively listens and collaborates with you to find the best solutions.

Is a Fitness Professional Helpful: Get ahead of the symptoms not behind!

Menopause will bring about unique and different changes in each body, thus engaging in physical activity can be a valuable and vital aspect of managing these transitions, it boils down to health before physic (just being honest on this one). When considering working with a personal trainer, nutritionist, or life coach, especially during menopause, it's important not to hesitate inquiring about their knowledge of how exercise can specifically impact menopausal symptoms. Don't be afraid to ask if they are familiar with the effects of menopause on exercise and if they are willing to research the subject to provide tailored guidance. An accredited and well-informed trainer can play an essential role in supporting your fitness journey during this phase of life. Again, in transparency, sadly I wish I would have been able to have better communication with my clients in this area.

Don’t wait: Sooner or later it will catch up to you.

So, what am I saying? Being your own health advocate during menopause is a journey of empowerment and self-care. Acknowledge the progress made in traditional and non-traditional medical research, while also recognizing the need to continuously advocate for yourself in finding the right healthcare support. Embrace the power you hold in shaping your menopausal experience and be gentle with “You”.

It is inevitable that every woman will go through it (unless there a medical barriers)

Remember, you are not alone, and your health and well-being matter. Embrace the journey with confidence and resilience. You and your body are a miracle!

Lyssa Lovejoy

Co-Owner Fitness Evolution

Menopause Warrior

The Downside of Relying on Social Media Exercise/Workout Videos

Thu, 04 Jan 2024 16:43:31 GMT

As a personal trainer at the gym, I often get asked by clients who are eager to tap into the new workouts and exercises my opinion, which I am happy to educate, however this is my full time career that I do charge for personalize programming, opinion is not personalized.

One of the more recent things in 2023 I've noticed is the popularity of workouts instructions from YouTube or TikTok videos rather than seeking guidance from a certified trainer (more on this in a moment). I'm all for social media and trying to motivate others and realize it can be a great source of inspiration. Yet these platforms can sometimes pose challenges when it comes to effectively and safely learning about the why and how's of fitness and exercise routines.

I agree there's no denying the allure of easily accessible workout videos on these platforms. However, the convenience of these videos can often overshadow the need for personalized guidance and expertise , which is crucial when it comes to achieving one's fitness goals. As an accredited coach & trainer, it can be frustrating to see members rely solely on these social media platforms for workout demonstrations and tips, especially when I am readily available to provide tailored assistance and advice, this is what I do!.

It's important to recognize that not all exercises showcased on social media are suitable for everyone. Form, technique, and individual goals should all be taken into account when choosing an exercise routine . Working with a trainer allows for personalized modifications and advice tailored to your unique needs and physical capabilities. This level of personalization and expertise cannot always be ensured when following generic workout videos online.

Without proper guidance, there's a big risk of carrying out exercises with incorrect form, potentially leading to injury.

My primary concern along with any trainer is the safety and well-being of my clients. By relying solely on social media for exercise instructions, individuals may be putting themselves at risk without even realizing it.

Once again, I believe social media workouts content can be inspiring and motivational, even I post! I's important to remember that nothing can replace the value of personalized guidance from an accredited certified trainer. Instead of solely relying on YouTube or TikTok for workout advice, consider working closely with a trainer who can provide tailored support, correct your form, and help you achieve your fitness goals effectively and safely. Yes, we will look and discuss thoroughly if you bring us "exercises" to try and incorporate if it works with your goals and fitness level.

Greg McPherson

Greg@fitevomn.com

@gregmacfitness

@fitevorocks

Jan. 1st: New Year, New Journey

Mon, 11 Dec 2023 18:37:10 GMT

Starting a fitness journey as a beginner can be both exciting and overwhelming. It's a pivotal stage where you lay the foundation for a healthier lifestyle. As a beginner (we have all been there), it's important to approach fitness with patience and persistence. One of the key aspects is to set realistic and achievable goals, yes we can help you. Whether it's losing weight, building strength, or improving cardiovascular endurance, having specific targets will help you stay focused and motivated.

As a beginner, finding an exercise routine is crucial!!! But where do you start? It's advisable to start with a balanced mix of cardiovascular activities, strength training, and flexibility exercises. Incorporating aerobic exercises like classes, walking, jogging, or cycling will improve your cardiovascular fitness. Strength training, using either bodyweight or resistance exercises, will help build muscle and increase overall strength. Don't forget to include mind-body exercise like stretching or yoga to enhance flexibility and prevent injuries.

Seeking professional guidance is beneficial, especially for beginners. A personal trainer or fitness instructor can provide expert advice, teach proper form and technique, and ensure your exercise routine aligns with your goals. Personal trainers can create a personalized program tailored to your fitness level and help you progress gradually, avoiding potential injuries, it is affordable and there are many options.

Tracking your progress is another essential element of being a beginner in fitness. Monitoring changes in weight, body measurements, or fitness milestones can keep you motivated and provide a sense of achievement. Keeping a fitness journal or using fitness tracking apps (we offer a tracking app as a member) can help you stay accountable and recognize the progress you're making, even if it's small.

Remember, being a beginner is a just as unique as you are. No one size fits all in your fitness journey. Embrace the process, celebrate your achievements, and don't be discouraged by setbacks.

Every step, no matter how small, is a step forward on your path to a healthier and fitter lifestyle. Stay committed, be consistent, and enjoy the transformation happening within you as you embark on this exciting fitness adventure.

Lyssa Lovejoy
Business Owner, CPT Health & Fitness Specialist, USA Boxing Coach

Happy Holiday Season

Mon, 05 Dec 2022 19:43:30 GMT

We are a product of what we do most of the time. When hearing this advice, often, we think of the habits we want to create that are healthy for us. This is good. Establishing a healthy routine for exercise, dialing in nutrition consistently, and finding positive reinforcement throughout the day. These things will undoubtedly lead to a better you. I also believe; however, it is beneficial to look at the other end of this philosophy…what can this allow us?

If we are a product of what we do most of the time, what are we capable of getting away with? “Cheat Days” are a term often used when explaining routines to allow us some leeway. This is an easy way of describing it and makes the point clear. However, I do think it is important to not allow ourselves to feel guilty by associating our enjoyment with “cheating”. Just like saving money for a weekend getaway gives you an opportunity to escape your regular routine and refill your cup…giving yourself a moment to enjoy a guilt free meal with friends or loved ones is also a way to reward yourself and it is a part of life…

I often hear people talk this time of year about waiting to get started on their goals until after the holidays…I would argue that anytime is a great time to begin. There will always be birthday parties, holiday get-togethers, and other special occasions that come up. Make that part of your lifestyle and give yourself the ability to look at every indulgement as a reward for yourself and not a hindrance to you. Begin or continue your routines as best you can and enjoy this time of year like you deserve to.

Andrew S. Rask Fitness Evolution,

Director of Personal Training

Myth: At a certain age, seniors are too old to start an exercise program.

Thu, 03 Nov 2022 19:47:15 GMT

The truth is, with your doctor’s approval, you can start to exercise at any time. It’s simply the goal that changes with age. Younger people tend to look to physical activity for weight control, cardiovascular fitness and overall strength. Although those aspects are also important for seniors, I would argue that their main goal is to improve quality of life. Physical fitness for seniors will go a long way in increasing mobility, flexibility, strength and balance for daily activities. It can also help to reduce pain and fatigue, increasing your ability to go about your day more comfortably.

So how do you start from scratch? Small steps are the key. It takes 4-6 weeks for your body to become accustomed to a new activity, so give it time. The good news is, your body will adapt! Try exercising for a few minutes every day at first, even if it’s simply moving your arms. Gradually build from there, try standing up and sitting back down 5 times, or standing on one foot for as long as your able. You can also contact your local Fitness Evolution for information on group classes you may enjoy. As a group fitness instructor, I truly appreciate when class members share their success stories with me. One member was excited to share that she was at a party and stood up from a chair with ease. Other party goers commented on her strength! Another member mentioned that she realized how specific class exercises help her to get out of her car. It is truly impressive to watch how seniors progress, starting from sedentary lifestyles or perhaps rehabilitating from a surgery or illness. Whatever your fitness level, know that you “start where you start,” and improving your quality of life is always a great goal.

Michelle Elletson, Active Older Adult Director at Buffalo & Monticello Fitness Evolution

B.Sc. Kinesiology, CPT

Group Fitness! Why do Group Fitness??

Mon, 17 Oct 2022 19:51:43 GMT

You may not think Group Fitness classes are for you, but how will you know unless you give it a shot! What could you possibly gain from it other than an hour workout? OH MY!!! Let me enlighten you!

Not only do you get that killer hour workout, you'll also be entertained, inspired, and engulfed in energetic music. You will meet new friends who will support you through thick and thin, and most of all…they will be a big part of the reason you will come back week after week!

As an instructor I have seen many strong friendships develop in group fitness classes. And I personally have gained a strong, close group of friends that I would go to the ends of the earth for! I mean seriously….two Mud Runs in two years. People…I DO NOT RUN!

I have seen people come together in a time of need for one of their class buddies…and that need had nothing to do with exercise. We support and lift each other up with absolutely no judgments. We have fun together in and outside of class. We celebrate birthdays, help someone move, send encouragement and even offer up sarcasm when it is needed!

So if you are looking for a place where you will be encouraged, supported, filled with laughter, challenged, entertained (some of us are more entertaining than others), and overall welcomed into an environment where you can be yourself, then a group fitness class is worth a shot. There are classes for all your needs and if you can’t find one… let me know and I will see what I can do.

- Blog written by Cheryl DeMaris

STEP 1: Be Happy

Sun, 02 Oct 2022 19:53:11 GMT

I often will cite studies, reference journal articles, and utilize any science available to me in helping clients along their path to achieving goals. Over the years, there is one study regarding happiness that I bring up more often than any others. This study examined self-professed happiness. The one factor that was directly correlated to identifying as happy, was being busy. Across every age range, between both male and female, and economic situation…the busier someone was the more likely they were to rate themselves higher on the happiness scale. This does not mean their schedules were full of stressful things, it just means that they had a schedule, and they used it. \

People who create schedules are less likely to carry negative emotions and are instead giving themselves a positive feedback loop. Even if the tasks listed are not always associated with a fun event, they need to be done in order to accomplish something that you know needs to be achieved for a longer outcome. It also serves as a plan. When it comes to exercise specifically, this is crucial for achieving goals. Breaking down goals from a year to a monthly program to a weekly cycle is a step-by-step process that takes something daunting/exciting to something structured and easily attainable. Something that can give you daily affirmation in crossing off another thing on your list along with the physiological outcomes that aid you in your day-to-day life.

If you don’t practice lists already, I highly recommend starting. Start with taking a few deep breaths in the morning or some positive affirmation. Easy to cross off and valuable. Add tasks you know are important to long term goals, your profession, and your family. Be sure you include your own health and wellbeing! If you want help with that, I recommend you start by scheduling a free goal assessment with a trainer and we can help define that area for you. Contact myself or the front desk and we can schedule that for you. Have a great day!

-Read a blog by FitEvo

-Schedule Assessment andrew@fitevomn.com

How, What and Why of Nutrition

Mon, 31 Jan 2022 19:56:52 GMT

FIT EVO FAM! We’re back at it with another monthly blog. This month, we’re building off of last month. How did your monthly goals (sleep, hydration, steps, stress management) go? You HAVE to let us know how it went and if you’ve noticed any changes yet, you know we’d love to know and provide as much insight as possible. Building a habit can take anywhere from 18-254 days, depending on the intensity of the habit. So, for some of you, you may now be accustomed to your new water intake, sleep hygiene/routine, and more! But, if you’re not, don’t quit yet… nothing good comes easy. This month, I wanted to talk about supplements. Now, I’ve said it a million times; as a dietitian, my approach is to fill you up with allllllll your vitamins, minerals, and nutrients with as many Whole Foods as possible. But, sometimes, that’s hard… even harder for us up here in MN.

My BIGGEST recommendation is a quality Vitamin D supplement.. but, remember, vitamin D needs calcium to be absorbed efficiently & vice versa. By clicking this link it’ll take you to my top recommended supplement. Vitamin D is so, so important for us folks in the midwest who’s visibility to the sun has decreased. Your body can naturally convert vitamin D from the sun using your skin, in just 30 minutes of exposure. But, when we’re bundled up in layers and it’s too chilly to stay outside, that makes it challenging. Low Vitamin D levels can trigger a whole host of symptoms; increased health risks, depressive symptoms, and overtime (if left deficient or low for an extended period of time) it can lead to bone pain, fatigue, and/or osteoporosis/osteopenia. Excellent sources of Vitamin D in the diet include dairy products, Cod liver oil, salmon, tuna, orange juice, sardines, and beef liver That one’s linked too, to an incredible supplement that I love, if you’re feeling daring!

Another one, that works hand in hand with Vitamin D are our Omega-3 fatty acids. Omega-3’s are especially great for gym rats like our FitEvo fam because they cushion your joints, improve eye health, improve risk factors for heart disease (February is American Heart Month), helps to fight against Met-S (metabolic syndrome) AND fights anxiety and depressive symptoms. Again, in Minnesota, we’re lucky to have lots of fresh fruits, veggies, and meats… in the spring/summer, but the winter, it becomes challenging to have those items, or expensive! Some whole food sources of Omega-3’s include avocado, dark leafy greens, oysters, anchovies, halibut, herring, salmon, tuna, dairy, eggs, flaxseeds, oatmeal, pumpkin seeds, walnuts, and then oils! So, for convenience, I’ve linked a whole page of amazing supplements rich in omegas for you here.

*PLEASE consult your physician before starting a new supplementation. Remember, there are nutrient drug interactions that can happen between supplements and other medications prescribed by your physician. Vitamin D and Omega-3’s are my top recommendations that can benefit anyones routine, so, I encourage you all to explore your options and listen to your body until we talk again next month. Stay warm & see you around!

Kennedy Haney ~ Nutritionist

Maintaining Healthy Habits

Mon, 10 Jan 2022 19:59:13 GMT

Happy New Year Fit Evo family!

This months’ blog is all about creating and maintaining healthy habits throughout the ENTIRE year... not just New Years resolutions. As a dietitian, you know I love to look at the big picture, but I wouldn’t be doing my job if I didn’t narrow in on the little things, too. Now, what exactly are the “little things,” you might ask? They’re those small habits that add up to BIG change if you can be consistent with them.

My first one: 7-9 hours of sleep per night. This may either be a daunting task or something incredibly minor, but I rarely hear people who dabble between the two feelings. The reason for this range is, research has found it an optimal range of sleep for our body to complete the processes that happen over night; reparation, building, maintenance, etc. While we sleep, blood washes over our brain to erase or minimize certain experiences or hormones that may be causing us stress.. I.e. raising our cortisol (stress hormone). So, quite a bit really goes down while you’re sleeping! Not to mention that your organs and body processes are happening still!
My next recommendation is 10,000 steps per day minimum! Again, evidence has shown that if you’re someone who gets 10,000 steps each day, chances are that you’re moving at least 5 minutes every hour… making sure your metabolism is firing every hour. If you’re someone who already reaches our exceeds 10,000… aim to add a few thousand extra. This will continue to stimulate metabolism. Don’t forget our body is SO adaptive!
Make sure to MINIMUM drink half of your body weight (in pounds) in ounces of water/day (Ex. 150lbs = 75oz). If you’re someone with a consistent intake of caffeine (diuretic) or someone who is a heavy sweater, you’ll warrant additional fluids. If water is challenging to you, don’t forget to utilize flavoring like Mio, Crystal Light, lemon/lime/orange, etc… or caffeine free teas, too! I like to sit in the sauna after my workouts to top off my water intake since I just sweat-ed out some fluid, too! PRO TIP!
Last but CERTAINLY not least: manage your stress effective. Do things that make YOU happy, genuinely. Get to the gym, yoga, pilates, Zumba, read a book or journal, go for a walk or find a new podcast to indulge in. Stress management is so, so important and something that we don’t typically utilize. Society has made us too busy hustling and grinding, that suddenly, we’ve forgotten about ourselves again. Take time to do what you enjoy. Not to mention, elevated cortisol will challenge your body’s weight loss ability and lead to inflammation!

In summary, here are your first 4 things to work on in the first few weeks of 2022: Nightly rest, steps per day, hydration, and stress management. Imagine what 6 months of consistency with just these things could do….

Food Trends

Sun, 27 Jun 2021 20:02:05 GMT

We’re back again for another blog, WHOO! This time we’re going to tackle all things: FOOD TRENDS. But, I’m going to put my dietitian on the dairy farm twist on things.

Have you heard of the local food movement? This is a massive trend with food right now. And, let me tell you, I’m here for it. As a dietitian, I firmly believe that knowing and understanding where your food comes from and how it’s raised, is one single step in the right direction to improving our relationship with food. When you support local farmers, produce, meat, eggs, etc., you’re allowing yourself the ability to: Ask your farmer’s the hard questions; how was your food raised or grown? What are the best methods of cooking? Do you have any recipes? And so on. When we forget about the local movement, we lose the ability to ask the farmer’s that raised our foods these tough questions.

In Minnesota, the local movement is only simple for a few months out of the year (Shoutout to farmer’s markets), so, I completely understand that it’s not always easy. But, between June and October, you can find some amazing farmer’s markets with produce, popcorn, meats, cheeses, breads, jerky, dog treats and more! Find a few of my favorites with their links!

Buffalo Farmer’s Market: http://www.buffalofarmersmarket.com/

Monticello Farmer’s Market: http://www.monticellocommunitycenter.com/farmers-market.html

Annandale Farmer’s Market: http://www.downtownannandale.org/

Wright County Swappers Meet: https://wrightcountyswappersmeet.com/

I also understand that choosing local may be a little bit more expensive. But, if you’re unable to support local, know this: when you buy a gallon of milk at the store, you’re supporting a dairy farm within 300 miles of the location.

Shop local when and if you can. This is a food trend that this dietitian can get behind!

I had invited an observer into my RockSteady Boxing™ class. “Psst… which one of them has Parkinson’s?”

Wed, 05 May 2021 20:09:06 GMT

Rock Steady Boxing is a non-contact boxing class created specifically for people who have been diagnosed with Parkinson’s Disease. In RSB boxers jump rope, practice footwork, hit heavy bags and speed bags along with cognitive, balance and strength work.

As my visitor watches class unfold, she is having a hard time figuring out which of the gloved athletes she is observing have been diagnosed with PD.

I lean down to her and whisper “All of them”, enjoying her surprised reaction. I also realize that some of her fear about her own recent PD diagnosis begins to fade.

April is Parkinson's Awareness Month. Early signs of PD are small handwriting, loss of smell and trouble sleeping. The most well-known symptom, a hand tremor, often does not present until later. 60,000 Americans will be diagnosed with PD each year. Additional motor symptoms develop as the disease progresses, such as slowness of movement, stiffness, postural instability, and eventual cognitive decline.

From a single boxing gym in Indiana RSB now has over 900 affiliates all over the world and has empowered over 50,000 boxers to FIGHT BACK against PD.

My own personal journey to becoming a RSB coach took place in 2017 when I visited a lifelong friend in CA. He had been diagnosed with Young Onset Parkinson’s Disease and after fighting his way out of a post diagnosis depression and weight gain, he was anxious to show me his new boxing program. I visited the gym in CA and knew right away that this would become my new passion. It was the perfect mix of using my fitness background and my desire to bring the focus of exercise to more than appearance. I flew to IN that May and became a certified RSB instructor.

Fitness Evolution had already begun the Rock Steady Boxing program at its Monticello location in 2017. We currently hold classes M, W and F from 10:00 to 11:30 am.

While the purpose of the class is to slow the progression of the Parkinson’s symptoms the relationships that form become as important as the workouts. Gathering 3 times a week with people who understand exactly what you are going through creates bonds like no other. Often as we are cooling down from class, I will raise a topic of a certain PD struggle and then just step back, out of the conversation, while the fighters offer ideas and support for one another. These are some of my favorite moments.

I recently asked my boxers what RSB means to them.

“RSB is the best medicine for Parkinson’s “

“RSB friends are the best friends “

“We are not a team because we workout together. We are a team because we respect and care for one another. RSB is my team and so much more. It has made all the difference for me. I can count on my peers and coaches. “

“Of all the pills I’ve taken Rock Steady Boxing is the finest and most effective “

“RSB lets me know that I am not alone “

“RSB has taught me how important exercise is to combat PD. Never give up. The members of RSB have shown me compassion, understanding and determination as we all fight for the same goal. Together we find the strength to forge on in this fight “

If you or someone you know has been recently diagnosed with Parkinson’s please feel free to reach out to me. You can observe a class and get all your questions answered. But be aware… very few people who observe are not gloving up two days later.

Megan Leipholtz

Certified Personal Trainer and RSB Instructor

(763) 439-3191

megan@fitevomn.com

SUGAR AND CRAVINGS

Thu, 25 Feb 2021 20:24:15 GMT

Ahh, the dreaded question, “how do I manage or decrease my sugar cravings?” Well, its actually a little simpler than you think, says the registered dietitian! Let’s jump right into it.

Strategy #1: Habitual change

There are several strategies and approaches we can take to minimize our cravings for ANYTHING! The biggest suggestion that I have, that will impact not only your cravings but your overall health in general is this; make your best effort to eat something every 2-4 hours, whether it be a full meal or a snack (if you choose a snack, please be sure to pair protein and carbohydrate together, but, we’ll get to that part). By doing this, we’re effectively managing our blood sugars. This is going to make sure I energy levels don’t go from high highs to low lows. When our blood sugar rapidly rises and rapidly falls, we’re increasing our carbohydrate sensitivity, meaning, it will continue on with this path and you may experience things like fatigue, lethargy, diarrhea, gas, bloating, etc.

Now, why is it so important that we’re pairing a protein and a carbohydrate together? Well, your body expends more energy to digest protein. This will leave you feeling fuller longer, but it also causes the body to work a little harder during digestion, which in turn does NOT spike your blood sugars quite as much. Here are a few of my dietitian-approvedFAVORITE snacks:

2 hard boiled eggs + 2oz of cheese

Chocolate milk (the gold-standard post workout)

Carrot sticks OR pretzel thins & hummus

Sliced veggies + ranch (I mix some plain greek yogurt with a dry ranch seasoning to make a high protein ranch dressing. Trust me, you won’t be disappointed!)

Cottage cheese + peaches

Strategy #2: Let’s train the gut!

As a dietitian, I spend A LOT of my time doing research, reading the latest research articles, newly released books, watching webinars, and professional meetings so I can be sure I’m bringing the latest and greatest information to all of you. So, here is what the current research and researchers are saying about SWEET cravings: Researchers examined gut bacteria in those with chocolate cravings. The findings showed that the little bacteria that lives in your gut can manipulate your behavior by altering your taste receptors (did you know that virtually all of your hormones are produced in your gut?) To crave more of the foods that help them to grow. This means that those with strong sweet cravings have a more profound population of bacteria that are nourished from sugar. So, to minimize this, is to take away their food source so the bacteria die off.

Summary:

Now, I take an “all foods fit” approach to nutrition. Meaning, I don’t think we need to remove ANYTHING from our diet. You’ll never hear me say we need to remove cakes, cookies, candy, sweets, etc. I think they all have a time and place. But, by minimizing our intake of those not so beneficial foods, we’re also supporting our gut microbiome that in turn supports all aspects of our health; mood, mental health, physical health, and so on! All of these are very small, reasonable changes that I think will make a BIG difference for you, your health, and your energy levels in the future! If you try it, PLEASE let me know how you’re feeling after a week or two. I always love to hear how things are progressing!

If you’ve got any questions, please don’t hesitate to reach out to me at kennedy@fitevomn.com or swing into my office inside the Buffalo location!

Winter Motivation Blog

Wed, 03 Feb 2021 20:28:23 GMT

Feb 2021 Newslatter

Tue, 02 Feb 2021 20:31:29 GMT

Dairy and Nutrition!

Thu, 21 Jan 2021 20:54:02 GMT

January 11, 2021

Disseminating Dairy

Hi FitEvo Crew! We’re so happy you’re here for our new initiative — BLOG posts! This week, we’re going to be breaking down dairy to go along with our Nutritionist Raelynn’s video. So, lets start with the basics: In an 8oz serving of whole milk, you can find:

150 calories:

8g fat

5g saturated fat

0g trans. fat

12g carbohydrate

11g sugar

0g added sugar

8g protein

Micronutrients:

25% of your daily Vitamin D needs

30% of your calcium needs

Did you know that the 11g of sugar in whole milk is naturally occurring sugar? You’ve probably heard of it, we call it lactose. Lactose is the sugar that the individuals who respond to milk, typically react to. There are other products on the market like Fairlife brand milk that ultra-pasteurizes their milk. This means, they heat their milk to a minimum 280 degrees for a at least 2 seconds and the lactase enzyme is added. This enzyme breaks down the lactose making it digestible for those intolerant to it! In addition to doing this, the carbohydrate content of the milk decreases and the density of the protein in the milk goes UP! In Fairlife brand milk the carbohydrate content decreases to 6g and the protein sky rockets to 13g, making this an excellent post-workout supplement.

We know how much our members value research, so here is what the research tells us:

Chocolate milk has been shown to improve recovery and reduce muscle damage in athletes due to its micronutrient capacity: Calcium, B2 (riboflavin), B12 (Cobalamin) and phosphorus. B vitamins help athletes recover quicker and tolerate their training load better.
Fortified plant based milks appear to have similar micronutrient profiles, however, their nutritional impact has not yet been studied thoroughly enough to make a decision.
One 8oz serving of milk has:
25% of your daily calcium needs
16% of your daily protein needs
15% of your daily vitamin D needs
20% of your daily recommended phosphorus needs
35% of your daily riboflavin needs
50% of your daily vitamin B 12 needs
10% of your daily Niacin needs
Epidemiological studies have found a positive or neutral relationship between eating dairy foods and reduced risk of obesity
10g of milk protein/day is associated with improved body composition in older adults!
Nakayama K. Et al., 2020 European Journal of Nutrition
In a longitudinal study for 4+ years, researchers found that children 2-6 years old with obesity were LESS likely to have consumed whole milk and more likely to have consumed skim or 1% milk. (White, et al., 2020) https://doi.org/10.1111/ijpo.12612 )
A second study released this year, conducted by the American Journal of Clinical Nutrition found that research suggested higher fat cow's milk consumption is associated with lower childhood adiposity (Meaning, children who drank whole milk had less body fat%). (Vanderhout et al., 2020) https://doi.org/10.1093/ajcn/nqz276
A systematic review conducted by St. Michael's Hospital of Unity Health Toronto found children who drank whole milk had 40% lower odds of being overweight or obese compared with children who consumed reduced-fat milk. This review analyzed over 21,000 children.

As far as the regulations go, our dairy farmers have incredibly tight standards to follow when milking their cows.

Antibiotics are used on conventionally farmed cattle, however, legal standards set by the FDA require that milk contains no detectable antibiotics when tested. This means, when a farmer treats a cow with antibiotics, that cow is marked and milked into a separate container. That milk is then dumped down the drain and considered waste. Each tank of milk and each truck of milk is tested to ensure that there is no presence of antibiotic residues. If a tank were to test positive, its dumped and never makes it onto the milk truck or made available for human consumption.

Our in-house dietitian, Kennedy has spent the last 5 years on a dairy farm and has worked for various regulatory organizations. Agriculture is one of Kennedy’s passions and she’d love to answer any questions you have!

If you’ve got any questions about dairy or nutrition in general, ask our dietitian Kennedy or nutritionist Raelynn! See you next time.

Staying Healthy This Winter

Mon, 09 Nov 2020 21:01:11 GMT

Staying healthy is at the forefront of most people’s minds each winter every year and this year, it is even more important as the nation faces the challenges of Covid-19. However, the basic strategies to stay healthy are very similar in the cold and flu season, as they are when facing Covid.

*Clean hands - washing your hands is the single most important tool you have to stay healthy. It has always been an important part of staying healthy and it will continue to be. Washing with soap and water for at least 20 seconds is best, but an alcohol-based sanitizer is a good back up when you can’t get to a sink. I have begun washing my hands/sanitizing anytime I enter and exit a new place during the day, and when I return home from work or errands.

*Don’t touch your face. This was a very hard habit for me to break. I didn’t realize how much I touched my face over the course of a day. The best action here is simply awareness. It is a hard habit to break but by being conscious of it you can make progress. I have asked my clients to call me on it when they see me doing it.

*Eat a healthy diet. Focus on protein, whole grains, and fruits and vegetables. The various colors of produce each signal a different antioxidant so “eat the rainbow” to get a wide variety. Minimize sugar as it has inflammatory properties and can weaken the immune system. The same is true of alcohol.

*Get moving. Exercise is the best prescription we can be given for a healthy immune system. However, excessive over-exercising has been tied to a temporary decrease in immune function so here is your excuse from a Personal Trainer :) to keep your workouts to 60 minutes or less as we get through this winter.

*Get enough sleep. 2020 has been particularly stressful and often it is difficult to quiet your mind when you lie down at night. Try to limit exposure to news and social media at least an hour before bed. A nightly ritual can signal to the body that it is time to sleep. Try to keep bedtime hours consistent throughout the week. I personally have never taken vitamins or supplements, as I feel that my healthy habits are sufficient. However, some people do need additional Vitamin D, calcium, magnesium, etc. In these cases, it is best to consult with a doctor or pharmacist to rule out any side effects and/or medication interactions. Minnesota winters are long and can wear you down in the best of years. Entering this winter as healthy as possible is key to getting through in order to welcome Spring 2021. As always, please do not hesitate to reach out to me with specific health or fitness questions. Megan Leipholtz, CPT FITNESS EVOLUTION mleipholtz@msn.com (763) 439-3191

IT’S MORE THAN A PHYSICAL WORKOUT

Sun, 19 Jul 2020 21:09:14 GMT

When I wrote a blog post in late March about working out through Quarantine, I ended with a comment about being back together very soon.

No one imagined that it would be a full 3 months until our doors reopened.

As time went on, I received many messages from clients & friends from the gym, asking if I knew anything about when we would reopen. I assured people that I did not have any secret information about re-opening but I did offer to help them plan a workout routine or invited them to a live online class through the club.

The reply was “No, I’m good. I will just keep walking.”

It became obvious that they were looking for more than just an exercise routine.

When I had my shoulder surgery in October of 2018, I couldn’t work out for 6 weeks and then I had to ease back into it. I remember those as some of the darkest days of my life.

In those weeks I was going to work, connecting with people but I felt so blue. I analyzed what I was feeling and realized that there are three components to my fitness life:

the social (when I connect with my clients & those who attend my classes)
the physical (when I get sweaty & out of breath and release endorphins)
the emotional (when I accomplish something big, such as a hard strength routine or a long bike ride).

For me to feel my best I need to experience each of those components regularly. I realized the people reaching out to me were experiencing something similar.

The gym is about so much more than getting a workout in. It is for many, the place “where everybody knows your name,“ where you are pushed beyond your limits, where that person waiting for you is the reason that you get up and get dressed, the place where the pieces of your goals start to form and take shape.

The physical challenges, the check-ins with friends, the friendly competition with the person on the next treadmill (or the one 6-feet over while we are social distancing) -- these are all the things that our members were missing.

I posted on social media recently asking how people felt about being back in the gym. These were some of the replies:

“My hubby and I were more than ready to go back to the gym, so yes, we're back. For me, I'm doing what I was doing before, as far as programming, but sanitizing my hands & equipment often & more diligently. I'm trying to stay out of the locker-rooms thus I've been wearing my shoes to the gym & only bringing in what I need. I'm bringing in my own pen to record my lifting program.”

“I needed this for my emotional and physical well-being. I needed this for my health and continuing on my goals to become a healthier, more fit being.”

“My husband is in the same boat as I on most everything I said. His biggest change is working with a personal trainer two mornings a week now... He loves it!”

“I jumped back in last week with my group and personal trainer. Physically and mentally I had to go back! Our trainer took it very easy on us physically and was concerned about how we were doing and asked a lot of questions while we were lifting. It was a much-needed mental health session too. The new routine was just fine.”

These two are related to a specific Parkinson’s class that I teach:

“I was having several ‘off’ days. Even though I continued to work out on my own, I was almost to the point of contacting my neurologist to adjust my medication. Now after going back to even just an hour workout of RSB 3 times a week (which is less than I was doing on my own), I feel like I don't have Parkinson's. I LOVE RSB!!”

“RSB is like an unprescribed medication that works with the many different oral medications out there to help with PD. It is a tool to help fight the disease and it makes a positive difference in symptoms of this disease. Coaches and classmates all working on the same goal, priceless!”

For each reply, there is so much more at play then having access to the equipment.

As I saw on a tee-shirt at the gym last year…

SOMETIMES A WORKOUT ISN’T ABOUT BUILDING MUSCLE OR HEALTH,

IT’S JUST THERAPY.

We’d love to hear from you. What have your experiences been during this time?

Megan Leipholtz, Certified Personal Trainer & RSB Coach

mleipholtz@msn.com

STRESSED or DESSERTS

Thu, 07 May 2020 21:14:33 GMT

I've never been an emotional eater. I've also never been home for 52 days (and counting) due to a global pandemic.

I've found myself craving bread, spaghetti, peanut butter cookies, and oatmeal raisin cookies. I think about oatmeal raisin cookies A LOT. A least everyday…ok, a few times every day. I've been gluten-free for over four years. I don't eat those foods. So why can't I stop craving and thinking about them?

These are very strange times & foods, particularly carbohydrates, serve two purposes in times like these:

They comfort us because they remind us of better times, happier times. Birthday parties, family dinners, restaurant celebrations…these times usually involve rich, heavy, sweet foods. We connect the good emotions of those times to those foods and subconsciously think that we can recreate the feelings with the foods.
The other reason for such cravings is the chemical in our brains known as Serotonin, also known as the body’s "feel-good" hormone. Consuming simple carbohydrates causes serotonin to flood the brain. However, the feeling only lasts a short time and then the body craves more - and a cycle of overeating less healthy foods is established.

During these unprecedented times, I’m inclined to tell people to take comfort where they can get it. However, if you are uncomfortable with the eating habits you have formed over the last month and a half I do have a few pointers:

Do not beat yourself up about your eating habits right now. Every single person is coping the best way that they can. Try to understand the emotional and physical reasons that you are craving less healthy foods and cut yourself a little slack.
Make the foods you are craving part of an overall healthy meal. If you are craving a big plate of spaghetti, fill the rest of the plate with chicken and broccoli, and try to skip the second kind of heavy carbohydrate, such as the garlic bread. Save that for another meal you can balance out with protein and vegetables. If only a giant cookie or a big scoop of ice cream will do, just try to balance out other portion sizes throughout the day or take an extra walk.
Eat slowly, putting down your fork and taking pauses. Check-in with yourself to see if you are full. Be sure that you are really enjoying your food and not just mindlessly eating to fill the time or temporarily relieve stress. Sometimes simply reminding myself of the science/psychology of why I am craving a certain food is enough to break its hold on me.

There are other ways to relieve stress and flood the brain with serotonin. My personal favorite happens to be exercise (who is shocked?). You could also listen to music or podcasts, try journaling, or reaching out to a friend or playing with a pet. Be sure to take breaks from work, helping children with schoolwork and scrolling through social media.

Vitamin D is good for just about everything that ails you right now. Do the best you can to get out in the sunshine at least once a day.

Be kind to yourself. You are living through something that the world has never seen before. There are no rules, just guidelines.

This will end and when it does, I and my co-workers will be there to help you feel your best again. Until then, just do your best one day at a time.

As always, please do not hesitate to reach out with questions and comments.

Megan Leipholtz CPT

mleipholtz@msn.com

(763) 439-3191

Mental & Physical Health in the Time of

Mon, 23 Mar 2020 21:21:52 GMT

I am not a calm person. NO ONE would refer to me that way. I am a high energy, always moving, always talking, mind always racing, extrovert of a person. A co-worker at my previous office job once asked to change desks because my constant movements in my chair were too distracting for him to get any work done.

These characteristics make the fitness industry a great fit for me. I am moving all day, on my feet, lifting things and being face to face with people. My career is also the perfect outlet for the anxiety that has plagued me my entire life.

As I write this we are on day 7 of my family's soft Isolation and Day 4 of our hard isolation. Soft was work and school and then home. That wasn’t too bad. Hard - well everyone in the country knows what that is by now. No one in, no one out. It is isolating and scary.

Over the years I have come up with many coping skills for my anxiety. The problem is most of them are outside, in the gym, in the company of others.

Anxiety to me is a constant hum that builds up and up and up in my body, trying to drown everything else out. It is a mental and a physical feeling, capable of making me legitimately sick. A hard workout at the gym, a long ride on my bike or a demanding hike have always been the release valves for those feelings.

I am blessed to have a variety of weights and a trainer for my bike in the house. I have alternated between the weights and the bike, as well as taking our dogs for a long walk each day since the social distancing started.

There are times that exercise feels like a luxury, but when I am cut off from it I realize that it is truly the thing that allows me to do all of the other things. I would encourage each of you to make moving and being physical a part of each day right now in this uncertain time.

Some of you have treadmills, and bikes and weights at home. If you know what to do with all of that, please allow yourself the time to do something each day.

If you do not have all of that equipment or don’t know what to do with it, I am here to help. (Helping others is also an outlet for anxiety).

Treadmills and other machines are for cardiovascular exercise or “cardio.” Cardio increases your heart rate, makes you sweat and burns calories. It is also an excellent release valve for fear, frustration, and anxiety - it does not make the source of those things go away, but it gives you an outlet for the feelings they create.

I would recommend 20 to 60 minutes of cardio per day. It is well known in the fitness industry that extreme exertion increases your susceptibility to infection. For this time period, I recommend working between a 5-8 out of 10. Save your all-out efforts for when the virus has passed. Shorter efforts can be in the 8/10 range, pace yourself in the 5-6/10 range for work approaching 60 minutes.

If you do not have a piece of cardio equipment in your house you can use your body and your stairs. Create a 10-minute workout out of jumping jacks, mountain climbers, burpees, squats, pushups, jump rope or pretend jump rope, running stairs and stepping on and off of the bottom stair. Repeat as many times as possible. Use a timer app on your phone to set a work-rest interval of anywhere from 30 seconds work and 30 seconds rest to 50 seconds work and 10 seconds rest.

Lifting weights is also a great stress reliever. I have encouraged my clients at this time to focus on maintaining the muscle that they have, but not to worry about gaining more, Squats, Chest Press, Deadlifts, Bent over rows, shoulder presses and lunges can all be done at home with a set of dumbbells. Follow up with some planks and you will have a full-body workout. Aim for 12 repetitions of each exercise and go through the circuit 3 times.

If you don’t have dumbbells, anything at all with some weight to it will work - empty milk jugs filled with water, sand or dirt, boxes of books, I have even put things in a backpack in a pinch.

Another great option would be to order resistance bands online and have them delivered. Anything that can be done with a dumbbell can be done with a band. Another way that I like to structure at-home workouts is 5 minutes of cardio, one circuit of the above strength moves, repeated 3 times. That way there is a little bit of everything in one workout and no time to get bored.

Yoga is another great option - but I am not an expert in that so I will refer you to YouTube.

These are scary uncertain times. I realized I have shared a chink in my armor that many of you may not have known about. I chose to do that because I know I am not the only one. I cannot wait to see you all back in our gym.

We can high five, fist bump and even hug. Those of us that love the gym know that it is so much more than a place to workout. It is a second home filled with our second families. Until that time if you need to talk, about anxiety or fitness, please do not hesitate to reach out to me. Be safe, healthy and well my friends.

Megan Leipholtz ISSA CPT

mleipholtz@msn.com

(763) 439-3191

Breaking Points

Tue, 11 Feb 2020 21:29:00 GMT

In the 14 years, I have been in the fitness industry, I have heard some interesting stories about people reaching their breaking points with their poor health.

For one client, it was when he was told his weight rendered him ineligible for the bucket truck he worked in & that he would be moved to a desk job. For another, it was not being allowed to participate in a beloved hobby beyond a certain weight. For a third, it was collapsing while on a hike.

But for my client & friend Sheri the breaking point came with an audible snap. In October 2017, Sheri was out to dinner with friends & slipped in some water. Her broken foot was complicated & required surgery. Surgery was followed by 12 weeks in a boot, non-weight bearing.

Sheri had been over-weight most of her life & as she shared with me in February of 2019 was “good at telling herself lies.” As a result, she had given up trying to lose weight.

The boot changed all of that. It made it very difficult to get around, as she lacked the strength & cardiovascular conditioning to support her body weight on crutches. Instead, she needed to use a scooter, which in turn made “everything a big deal.”

During this time Sheri had been promoted at her work as a therapist. She was now a supervisor of other therapists & she believed that she could not tell others how to care for themselves when she was not doing the same.

On February 5, 2019, Sheri started Weight Watchers online. She had done Weight Watchers many times before but liked the changes that WW’s rebranding had brought to the program. She had lost 50 pounds four separate times before, but this time was different. Between the broken foot, the supervisory position & the new WW approach to food, things clicked into place, physically & emotionally.

Sheri began by focusing on her diet. She did not try to take on exercise or fitness but focused on filling up with protein & vegetables & healthy fats. She began to lose the stomach-ache that had plagued her for 45 years.

She also began the difficult work of unpacking & examining her relationship with food. In doing so, she realized that anytime she had a negative emotion she turned to food. Instead, Sheri began to force herself to sit with her bad feelings, to sit & sit no matter how uncomfortable, & she learned that they passed. As a result of this exercise, she also began to learn what true physical hunger felt like & how easily it was satisfied, as opposed to its emotional equivalent.

As the food piece began to fall into place, Sheri felt that she was ready to tackle her next obstacle: exercise.

She started walking outside until the weather turned & then took to the track at the gym. She had always “hated exercise” but knew that adding movement was the next step in being successful in the long term. Her simple walking program began to log mile upon mile. Sheri does not use headphones when she walks, finding the silence & physical sensation of her footfalls to be almost meditative.

She also used this time to continue to examine her thoughts & feelings around food & weight. While she was very proud of the progress that she had made, she also began to realize that all of the things that she had done in her life that she considered a “success” - her career, her two Master degrees, her marriage, & her children - were accomplished & achieved while she was heavy. She decided “Who I am, is who I am,” & the weight loss would not change any of those things.

It was during those many laps on the track that I came in.

Sheri & I have been friendly, moving in the same mom circles, for over 20 years. When I saw her in October 2019, eight months into her journey, I did not recognize her at first. When I finally did, we chatted about her journey & what she had done to get to her current point. I gently suggested that the last piece of the puzzle was a strength training program. Sheri was game & we began to meet once a month to develop & then tweak her program.

Sheri feels that even though the period of time that she has been lifting has resulted in the smallest amount of weight loss in the last year, it has resulted in the biggest changes in her body composition. She is able to increase the amount of weight that she lifts for every major body part & is one of the strongest people that I’ve trained.

Even so, these outward signs of progress didn’t always connect on the inside. Sheri had a shirt that she wore to training that was enormous on her. I told her many times that I could not check her form very well. She kept wearing it. I finally told her, only partially kidding, “I will not train you again unless you get some clothes that fit you.” She shared with me how hard it was to let go of the old clothes & believe that the changes were permanent.

There were two things that made Sheri’s journey & success stand out to me & made me want to share with my readership.

The first was how she broke the process down into steps: food first, & after that was mastered, adding movement. When that became a habit, Sheri added strength training. She became proficient at each step before she attempted the next.

The second is the hard, emotional work that she has done to get to this place & her relationship with food after a lifetime of abusing it.

Sheri’s honesty with me about her thought processes, before & during this journey, was sometimes hard to hear. I have always seen an energetic, bright & bold woman when I have been with her. But as we all know, we do not always see ourselves as others see us. Her daily battles now include trying to see herself in that bright light.

I love how she acknowledged her true value in life had nothing to do with her weight or her size. This journey is now truly about health & wellness, not trying to be a new or better her. The “old/original” her was pretty terrific, as is this current rendition. Who she is, is who she is - she just has new habits, less stomach trouble & medications.

You may notice that I did not mention pounds lost, sizes dropped, foods to fill her up.

None of that is the point. Those are her personal victories & others will have their own.

Sheri’s hope is that by sharing her story she may be a small part of them.

Megan Leipholtz

Certified Personal Trainer/Rock Steady Coach

mleipholtz@msn.com

Merry Hallowthankmas

Tue, 19 Nov 2019 21:35:04 GMT

There is a social media meme featuring a pumpkin, a turkey and Santa that declares “Merry HallowThansMas.” It makes fun of the way that October/November/December blends into a month-long holiday celebration...complete with the rich food and drink, more social obligations and less time for healthy eating and working out.

Clients often bring me their worries that these holidays will ruin all of their hard work in the gym and wreak havoc with their eating plans. They ask me how I handle the holidays.

My answer surprises many of them. I enjoy the holidays by eating and drinking whatever I want.

The key is I enjoy these things on the actual holidays -- not all of the days in between.

The in-between days, I follow my usual eating plan, get my strength workouts in and when I do cardio, I look ahead to the week. If I know I am not going to make it in on a usual day, I tack an extra 10 minutes on when I am there.

It would be very difficult for a single meal or even a weekend to derail months or years of progress. It is generally accepted in the nutrition world that 3,500 excess calories equal a pound of weight gain.

In order to actually gain the “5 pounds” that clients swear to me they gained after a holiday meal, they would need to eat an extra 17,500 calories ABOVE AND BEYOND what they normally eat.

Although this sounds fun, it would be extremely difficult to do. It is the equivalent of 8 large Domino’s pepperoni pizzas, or over 26 BOTTLES of red wine, in addition to your regular meal consumption (PLEASE DO NOT take either of those examples as a challenge - I know there is one in every crowd).

The more likely culprit behind your 5-pound weight gain is water weight. Every gram of carbohydrate that you consume holds onto 2-3 grams of water. Most holiday foods are very high in carbs and therefore pull in and hang onto excess water.

As soon as you return to your regular routine you will lose that.

Food is food and shouldn’t have excessive rules or restrictions.

However, there are a few tricks I follow to stay on track with my goals during the holidays:

If it is something I can get any day or time of the year, I skip it. For that reason, Halloween holds no sway over me. I am not tempted.
Conversely, if it is a special holiday food that only comes out once a year - I am all over it! Orange cranberry relish, my mother-in-law’s intricately decorated gingerbread people, and homemade stuffing are all things that I enjoy liberally and without any guilt at all. I know I won’t see them again for a year. I want to enjoy them and get my fill.
I am not a big drinker but when I do drink I make sure it is not an excessively sugary cocktail. I have also gotten into the habit year-round of asking for seltzer water with my cocktail and mixing the two together. It still tastes great and takes twice as long to drink.
Every holiday article states this but it bears repeating...fill up your plate with protein and vegetables first and then fill the rest with your indulgences.
Sneak in exercise whenever you can. Many people feel that unless they have an hour it is not worth trying to work out. Nothing could be further from the truth. I could get a full-body strength routine or a butt-kicking HIIT workout finished in 15 minutes flat.
When you have a little more time, do a longer workout.
There are lots of regular old Mondays and Thursdays in the holiday season. On these “regular” days try as hard as possible to stick to your “regular” routine. Save the splurges for parties and gatherings. You’ll feel better, have more energy and enjoy the treats more.

The holidays should be fun and festive, not full of guilt or obsessive calorie counting.

Do you have any tricks for the season that I did not mention? I would love to hear them and share them on Fitness Evolution’s social media.

You can reach me at

mleipholtz@msn.com or 763-439-3191

Have a wonderful, blessed holiday season!

Megan Leipholtz - CPT

What I DIDN’T Post About My Endurance Event

Sun, 06 Oct 2019 21:40:33 GMT

In early August I posted these pictures of my husband, myself and my bike computer to social media. The bike computer showed a distance of 100 miles and my face showed joy and pride. What I didn’t post, and what no one saw (except Mike) was me crying and dry heaving (sorry, but that is the ugly truth) at mile 55 insisting that I could not possibly finish the 100 miles. Forget that I have done it before, forget that I have ridden 60-70 miles more times than I can count and forget that my car was still 45 miles away - at that moment I fully believed that I could not ride one more mile. I was prepared to live in Osakis, MN for the rest of my life.

Luckily Mike knows me, knows that I am horrible at eating during endurance events and recognized my hypoglycemia for what it was. He mixed a concoction of gas-station vanilla soft serve and cold canned Starbucks coffee which he force-fed me and then I sailed through the rest of the ride like I had wings. I felt great at the end.

Training for endurance events like Century bike rides, marathons and triathlons/Ironmans is the “easy” part. There are training plans galore available online, in magazines, and from coaches. They are methodical and progressive and set people of all levels up to be successful. These plans will cover the preparation of the muscular and cardiovascular demands of the events.

But what most people still need to figure out for themselves is the hydration, caloric and mental stresses of the event.

Dialing in hydration and nutrition is the secondary purpose of training runs, rides, and swims, (after cardiovascular conditioning of course). As mileage increases so do the demands on the body. (See my previous blog post for specifics on hydration).

Nutrition is very individualized and depends on such things as

● Weight

● Time/Distance of the event,

● Personal metabolism

● Personal preference .

NUTRITION PLAN

But one thing is certain - you must have a nutrition plan in place before the Big Event.

I myself have only had two Century rides and some very long backpacking hikes in my endurance event credential folder, so I turned to some friends for more advice on fueling and mental preparation.

My friend Kristin Nelson, a veteran of endurance events (18 triathlons, a half Ironman, as well as multiple marathons):

NEVER EVER try anything new on race day!! We all know it; we all preach it, we’ve likely all done it. As methodical as we are with our training plans, we must be as methodical with our fuel and recovery. Take time during training to experiment, but hammer it down early what works and stick with it. Having confidence in your fuel and recovery can allow you to push through plateaus both physical and emotional for the best outcome and success.”

Fitness Evolution member Jill McNamara (completed over 25 triathlons, one-half Ironman and 1 marathon, as well as 10 duathlons) states: Fueling can be tricky. There are so many variables - how long is the event, what does your body use best, your age? I drink every 15 minutes on the bike, consuming a bottle of water each hour. I use solid food if it's over 24 miles, otherwise just honey or gels. I don't eat any solid food when running, even a marathon...just liquid and gels. During my half-iron, I do the same. My best advice: train! The long training sessions are good for experimentation with fuel.

Even if you are able to perfect your hydration and nutrition plan many athletes find that their biggest challenge comes from inside their heads.

Boredom, fatigue, feelings of being overwhelmed with the time left to go can all conspire to convince us that we shouldn’t be taking on such a big event or worse -- that we are not capable. I cannot think of a single time on the bike that my legs were telling me to quit, but my brain does almost every time I go out.

I have developed some tips and tricks to keep myself on task.

★ Music - for rides under 3 hours this is often all I need

★ Visualization - I picture how amazing I will feel when I am done. Conversely, I imagine how sad and disappointed I would be if I quit.

★ Inspiration - I want to be a strong positive role model for my children. I want them to be able to handle pain and difficulty. Modeling these things myself provides them with an example and a role model

★ Math - I do math problems in my head. This often involves har far and fast I have gone and have to go, but it distracts me enough to get through a tough period.

★ Treats - I love gummi bears, I keep them in my pocket and promise myself a handful after another 10 miles or so.

★ Prayers - if I am really struggling I think about someone who is in need of prayers and I begin to pray the rosary for them. It is meditative and comforting and helps me keep the focus off myself.

It is important to note that hydration, nutrition, and mental focus are three prongs of the same fork. If one is off it will affect the other two…as is clear in my example from the beginning. My blood sugar was low and it was taking a toll on my mental state. Once I fixed the food issue I felt much more committed and focused to be able to finish the ride.

If none of these tricks work for you, my friend Sarah, a distance cyclist from London, has these words of wisdom “ EAT. Often. DRINK. Often. Close to the end - a freezing can of full-sugar all the knobs on can of Coke.” (I don’t actually know what that means, but it made me laugh. It must be a British thing).

I would love to hear any of your tips and tricks, as well as your accomplishments. Please reach out to me with any questions, concerns or tidbits.

Megan Leipholtz , CPT mleipholtz@msn.com (763) 439-3191

PROTEIN POWDERS

Wed, 26 Jun 2019 21:54:44 GMT

Which one is right for you?

Last month we took a deep dive into the amount of protein a person needs on a daily basis. When the topic of protein comes up it inevitably leads to questions about protein powders. While it is my belief that a whole food diet is best there are times when a protein powder is needed to supplement a diet.

Protein powders are derived from animals or plant foods. Let’s take a look at the variety offered from the most common to the least common types.

WHEY: Remember Miss Muffet...“eating her curds and whey?“ Whey is the liquid that is leftover from the cheesemaking process.

PROS

High in protein
Quick digesting
Contains all essential amino acids
Good for increasing calories
Best for muscle gain
Most popular and easy to find of all protein powders

CONS

Doesn’t always hold hunger at bay
Is not ideal for weight loss
Contains lactose/dairy

CASEIN: Thinking of Miss Muffet again, casein is the solids obtained from the cheesemaking process.

PROS

Easily digestible
Contains all essential amino acids
Breaks down slowly in body which helps keep hunger at bay
Promotes fat loss

CONS

Contains lactose/dairy
Contains slightly less protein than whey powders

EGG: Egg protein powders are, of course, made from eggs...usually just the whites.

PROS

No dairy so good for those with dairy allergies
Contains all essential amino acids

CONS

Very little fat so does not keep hunger at bay

PEA: Made from the yellow split pea

PROS

Primary benefit is that it is plant based, making it a good choice for vegans and those with dairy or egg allergies
Contains all but one of the 9 essential amino acids
There are also protein powders made from hemp, rice and mixed plants for those with more specific dietary needs .

When looking for a protein powder, search for one with minimal added sugars in any form.

If weight loss is your goal avoid powders with added BCAA’s as they promote muscle growth and weight gain.

As with any part of your diet, the less ingredients and the less processing a food contains the better it is for you. Remember that calories still count even if they come from a food or supplement that is good for you.

And finally, supplements are just that...a supplement to a healthy diet. The basis of which should still be a variety of whole foods (proteins, fruits and vegetables, whole grains and healthy dairy products as tolerated).

If trying to decide between brands of protein powder, consult the website

https://labdoor.com/ , which rates & reviews supplements and gives each brand a rating out of 100.

Megan Leipholtz, CPT

As always if you have any questions please do not hesitate to contact me. mleipholtz@msn.com (763) 439-3191

Are you confused about PROTEIN

Sat, 18 May 2019 21:59:22 GMT

Are you confused about PROTEIN?

Protein seems like a straight forward topic- eat your chicken breast…grow your muscles.

But when I asked a small group of athletes and gym members, most of them seemed confused about everything from how much they should consume to the best sources of protein for meat and non-meat eaters.

Protein powders was its own source of confusion.

Let's break down some facts about protein.

Merriam Webster English dictionary defines protein as "any of various naturally occurring extremely complex substances that consist of amino-acid residues joined by peptide bonds, contain the elements carbon, hydrogen, nitrogen, oxygen, usually sulfur, and occasionally other elements (such as phosphorus or iron), and include many essential biological compounds (such as enzymes, hormones, or antibodies)".

Most people just think of it as a substance found in meat, fish and eggs that you need in order to grow muscle mass and be healthy.

The most common question about protein is "How much do I need?" (1 gram of protein has 4 calories).

Like most health-related things there is not one size fits all answer.

I weigh 140 pounds. I plugged my info into various sites. Here are my results:

Mayo Clinic - 81g
USDA – 56g
Bodybuilding.com - 200g

So, I did what I always do when I have a complicated health and fitness question – I asked Terry Balder (NASM-CPT, FNS, Pro Natural Bodybuilder, Co-Owner of Fitness Evolution).

Terry suggests the following:

Start logging your current intake so you know where you are
Then increase your protein intake slowly (make sure to find ways to add real food protein sources to your meals).
As you add and adjust amounts keep your current goals in minds – building muscle mass vs losing weight.
Most people will settle between .75 and 1 gram per pound of body weight with this method.

The second most common question I encountered was “is it possible to get too much protein?” The answer is a strong YES.

The body cannot store protein. After metabolic needs are met the excess is used for energy or stored as fat. Extra protein can also be taxing on the kidneys for some members of the population. The Mayo Clinic defines excessive protein as over 2g per kg of bodyweight per day.

I put together a list of the most common protein sources:

NON-MEAT SOURCES

Eggs – 6g
Greek Yogurt 23g/8oz
Cottage Cheese 14g/.5 c
Whey or Casein Protein Powder 24g/scoop
Peanut Butter 8g/2T
Mixed Nuts 6g/2oz
Soba noodles, green peas, edamame and quinoa are also good non-meat sources.

MEAT SOURCES

Pork 26g/3oz
Chicken/Turkey 24g/3oz
Steak 23g/3oz
Ground Beef 18g/3oz
Fish such as yellow fin tuna, halibut, octopus, tuna and tilapia average 20-25g/3oz

People often worry about the timing of protein. The best advice is to spread the intake throughout the day. Be sure to get a good amount (about 20g) with breakfast to help stave off hunger during the day.

There is a period of about 45 minutes after a hard workout where the muscles are primed to take up protein -- 15-25g is the recommended amount at this time. Spread the rest throughout the remaining meals and snacks.

Protein in and of itself does not build muscle. Strength training builds muscle. Protein aids in this process but in the absence of exercise will simply serve as fuel and then be stored as fat.

Protein powder is another area of confusion. Some basic guidelines:

About 200 or less calories
2g or less of saturated fat
No trans-fat or partially hydrogenated oils
5g of sugar or less
And remember that protein powder is a supplement and should not be your primary source of protein.

However, there are many different kinds of protein powders, each with their own list of pros and cons.

In fact, the topic would make a great June blog post! :)

Stay tuned…

In the meantime, if you have any questions please do not hesitate to contact me.

Megan Leipholtz, Certified Personal Trainer

mleipholtz@msn.com

(763) 439-3191

Whatever your fitness question... the answer: STRENGTH TRAINING

Sun, 14 Apr 2019 22:02:29 GMT

When I learned that I would be writing a monthly blog for the Fitness Evolution social media pages I threw a question up on my personal Facebook page: What health issues would people like to see addressed in the upcoming issues of the blog?

I received about 20 comments. I have one answer to all the questions...STRENGTH TRAINING.

How do you manage metabolism over 40?

STRENGTH TRAINING

How do I get rid of belly fat when I already eat well?

STRENGTH TRAINING

How do I handle the symptoms of menopause?

STRENGTH TRAINING

How can I earn more calories from my workouts? You guessed it...

STRENGTH TRAINING

There are many benefits to be gained from strength training:

You will become stronger, which in turn can make everyday tasks easier.
It increases bone density and protects existing muscle mass during the aging process.
It can also create an increase in the awareness of body mechanics, leading to better balance and a decrease in fall risk.
But the benefit that all people who posted on my Facebook page were looking for? It increases metabolism.

Muscle is “metabolically active" meaning that it requires more calories just to exist than fat does. (The specific amount varies from person to person and is determined by a variety of factors).

In addition, more muscle & strength will lead to an increase in intensity of exercise furthering the calorie burn.

When I use the term strength training with my clients, I mean everything from bodyweight exercises, to medicine balls, stability balls, suspension training straps, machines, dumbbells, and barbells.

What you use is not as important as how you use it.

There are basic principles of strength training that apply to everyone from beginner to experienced weight lifters.

The explanation of Overload, according the American College of Sports Medicine is "to gain strength or endurance, muscles must be loaded beyond the point to which they are normally loaded."

Understanding the idea of "BEYOND which they are normally loaded" is the key to successful strength training. Bottom-line: as you get stronger your resistance must get heavier in order to continue to see results.

Let's look at this from the progression of a squat.

An unconditioned client with excess weight begins a program by squatting with just bodyweight. A set of 10 exhausts them and leaves them feeling as if they could not do another repetition.

As time goes on, they can add reps until they can successfully complete a few sets of 15-20 bodyweight squats.

The next step would be to add dumbbells to the squat, perhaps two 10 lb. dumbbells. The process starts anew ... a set of 10 squats with the dumbbells leave the clients exhausted and not able to complete any more reps. Gradually they become adapted to the additional weight and can do 3 sets of 15 reps.

At this point if the client wants to continue to build muscle, we must again increase the weight. This process continues as long as the client is training. As soon as she becomes adapted the stimulus must change for the body to continue to change.

Many people start a weight loss or wellness journey believing that cardiovascular exercise is the key to losing weight and getting fit and strong.

The truth is that an excess of cardio can burn off existing muscle mass. Your body will also adapt quickly to the demands of the cardio and will require an increase in either the intensity or the time to continue to see results.

By spending more time with weights and other strength modalities you can preserve and even add to the muscle mass and in turn increase intensity of your other exercises.

There is a common misconception that “muscle weighs more than fat" to which I like to say, “a pound of feathers and a pound of rocks each weigh a pound.”

A pound is a pound is a pound.

BUT muscle is much denser than fat and therefore takes up less room in your body.

Another area of concern, usually for women, is that they will get “bulky.”

Getting "bulky" is a full-time commitment requiring very specific lifting plans and diets. The average woman does not get bulky from weight training, they get lean.

There are entire textbooks dedicated to the process of building muscle but if you follow the example of the squatting client above and continue to increase the weight after you adapt to it (i.e. it becomes easy) you will continue to see progress.

You must consistently work to the point of muscle failure, meaning you could not eek out another two reps. This often means putting down the colored hand weights and entering the BIG WEIGHT ROOM...

But that's ok because you will have squatted, pressed and lunged your way in there!

As always, if you have questions please do not hesitate to reach out to me via email or cell phone.

Megan Leipholtz, Certified Personal Trainer at Buffalo Fitness Evolution

mleipholtz@msn.com

(763) 439-3191

If the idea of starting a strength program is overwhelming, the cost of a single session with any of our personal trainers averages $50-$60 per hour. That is a small price to pay for a personalized strength training program geared to your specific needs and designed so you will not be wasting your time.

Is a Trendy Diet for You?

Wed, 20 Mar 2019 22:13:33 GMT

Whole 30, Keto, Paleo, Gluten Free, Sugar Busters

Chances are you know someone who is following one of the above eating plans and raving about their results. But what do they all mean? How are they different? Does following a trendy eating plan mean you can never have cake again? Or red wine?

I am here to break down these popular diet plans for you ...

Keto - probably the hottest trend in “dieting “right now.

The Keto diet is a very low carb, high-fat diet. The reduction in carbohydrates puts your body into a metabolic state called "Ketosis" where you burn fat for energy. Most people on a Keto diet take in between 20-40 grams of carbs a day. This is too low to allow for fruit and is usually made up of vegetables.

PROS

• rapid weight loss

• ability to eat previously "off limits" foods such as whole eggs, butter, full-fat cheeses and nuts

cons

• limited nature of available foods

• lack of energy when beginning the plan ( “keto flu” )

• rapid weight gain when "indulging" in carb-heavy foods.

Whole 30 - this plan asks you to eliminate dairy, grains, alcohol, soy and sugar/sugar substitutes for 30 days.

PROS

• a surplus of online information and recipes

• ability to determine "trigger" foods

• many people find blood sugar stabilizes, skin clears up and joint pain diminishes during the 30 days

CONS

• the limited amount of choices (eggs for breakfast for the next 30 days anyone?)

• unforgiving nature of the program - if you make a single slip up the rules stipulate that you start over at day 1.gg

Paleo - Full disclosure - I am a big fan of this style of eating and have been following it for the last 3 years.

The Paleo Diet eliminates dairy, grains, soy, legumes, and sugar. Primal is a subset of Paleo that allows some full-fat dairy and legumes - this is the plan I follow.

PROS

• unlimited resources available

• many people find that chronic inflammatory issues clear up on this eating plan

• allows for dark chocolate and some alcohol, which makes it easier for people to stick to than W30

• unlike Whole 30 there is no ' starting over" if you eat an off-limit food. Although you may find that you do not feel too good adding some things back after you have eliminated them.

CONS

• it's initial restrictiveness, an adjustment period to the lower carbs (I eat about 100 g of carbs a day so it is not as low carb as Keto)

• constant reading of labels (there is soy is so many grocery products as well as restaurant foods)

Gluten Free is, of course, eliminating all foods that contain gluten - which is a protein found in flour.

PROS

• improved overall health if a true allergy or intolerance is found.

CONS

• there is no health benefit to following a gluten-free diet unless you have Celiac disease or gluten sensitivity.

• gluten-free versions of many foods are less healthy than their wheat-containing counterparts.

Sugar Busters/Sugar Detox - this style of eating sounds basic and intuitive until you realize that sugar is in ketchup, yogurt, granola, salad dressings, bread...just about everything you purchase ready-made.

PROS

• eliminating added sugars will almost always result in weight loss

• improved skin appearance

• decrease inflammation in the body.

CONS

• can be expensive and time consuming to make your own versions of common high sugar grocery store products such as condiments.

Each of the plans above can result in weight loss, in some cases rapid weight loss.

And as mentioned, by following a restrictive plan many people are able to identify certain foods that cause specific problems. Another thing these plans can do is to help you" detox" from the cravings for certain food items. Often once people eliminate something, particularly sugar, for 30 or more days, they find their desire for it decreases or even disappears.

But in order to be successful, an eating plan has to be something that you can follow long term.

I am always in favor of limiting white flour products and sugar. I believe that everyone can benefit from that. I am not a fan of having to restrict fruits and particularly vegetables. Beans and peanut butter are healthy foods that should have a place in most people's diets. Militant label reading is not a bad thing at all.

I personally am a fan of 30 day elimination diets such as Whole 30 (without the 'starting over’ caveat) or Paleo in order to "clean out" our systems of overly processed foods, encourage the consumption of more whole foods, create an awareness of how certain foods make us feel, and become educated about what is in the food that we buy from the grocery store.

After the 30 days is up a gradual adding back of foods allows you to see how each group makes you feel. From there you can make educated decisions about what you want to allow into your daily eating and what you want to avoid.

For many people, the answer to weight loss and sustainable healthy eating is to gradually adopt a nutrition plan rich in lean proteins, fruits, and vegetables, limited fats and sweets. But for others, a more dramatic and even limited style of eating can be the answer.

Hopefully, the above information answers any questions you may have about these plans. Everyone's body and metabolism are different and there truly is no one size fits all approach to nutrition so it is important to be informed about your options.

With any approach to nutrition is it important to realize that sustainable weight loss is multifaceted and, more often than not requires a solid fitness and strength training plan to accompany it. It is important that weight loss reflects fat loss and not muscle tissue. Combining solid nutrition and strength training will give you long term continual results.

For questions about any of the above, or to hear about my personal approach to nutrition, as well as to set up a free assessment or some personal training, please feel free to contact me at Mleipholtz@msn.com (763) 439-3191

Megan Leipholtz, Certified Personal Trainer @ Fitness Evolut ion, Buffalo

From Sign Up to Success

Mon, 28 Jan 2019 22:16:56 GMT

You have committed to joining the club and working on your health & fitness. But now what??? What does it really take to go from vague ideas of health and wellness to making those your new reality?

BE REALISTIC:

New members often tell me that they are going to visit the gym six or seven times a week. I suggest they make a promise to themselves to come four times. They are always puzzled as to why I wouldn't want them to come more often.

If you promise yourself six visits a week and you make five, you will feel as though you've failed. If you commit to four visits and you make five…then you have exceeded your expectations! #winning

Life happens. Getting to gym every day is not realistic, nor necessary (more about that later).

HAVE PATIENCE:

Getting fit takes months, and in some cases, years of dedication and consistency. Adding muscle mass and losing fat are two separate processes that can occur together, but each take their own series of steps and commitments. People often feel better shortly after committing to their health journey but get frustrated that they do not look different as quickly as they would like.

Setting a series of small doable goals, both scale and task oriented, is the way to keep yourself focused. An example of each would be to set a goal of losing 1 pound a week instead of focusing on losing 30 pounds or adding 10 pounds to your squat by the end of a month. These small steps will keep you focused and successful on the way to achieving your larger goals.

HAVE A PLAN:

The human body has over 600 muscles. The gym has probably close to 100 machines and hundreds of pieces of other smaller equipment. Is it any wonder that people often resort to walking on the treadmill, doing a few crunches in a corner and then leaving?

Our bodies need aerobic exercise (although probably not as much as you think) and strength training, as well as flexibility. They also need important pre and post workout care in order to gain strength, change metabolically and heal from your workout well enough to do it again.

TIPS:

Start gradually by easing into your chosen activity, picking up the intensity slowly. This serves as a warm up as well as a signal to your muscles as to what's to come.
Cardio (aerobic) exercise being done for health and wellness can be kept to 30 minutes, of varying intensities, a few times a week. Only endurance athletes need to do long extended periods of cardio.
As far as strength training is concerned 4 basic lifts will cover most of your body - an upper body push, an upper body pull, a lower body push and a lower body pull. Strength training two to three times a week, on nonconsecutive days is enough to help most people reach their goals.
After finishing your workout take a few minutes to cool your body down slowly and then stretch out major muscle groups.

As a personal trainer I would be remiss if I did not mention how beneficial a fitness professional in your corner can be. Personal trainers can meet with you as little or as often as you wish. Hiring one for a single or a couple of sessions in order to be sure you are approaching your plan correctly and efficiently is well worth the investment.

Enjoyment

The best laid plan in the world is not going to work for you if you hate what you are doing.

There are many ways to approach fitness - machines and classes, in groups and as individuals, long slow workouts and short brutal ones. If you cannot find your groove, try something else. Ask as trainer or a group exercise instructor for suggestions. Find what you love and make your time in the gym work for that.

I personally do my indoor grind work faithfully, but I do it so that I can indulge my twin outdoor passions of long-distance cycling and backpacking with my sons. Trust me when I say that the thought of carrying 35 pounds and trying to keep up with a 17 and 23-year-old for 5 days keeps me hitting the weights.

All the above are a piece of the puzzle. The most demanding and comprehensive fitness plans do not work without the eating and nutrition components in place. Please join me next month when I decode healthy eating and look at some of the most popular eating plans in our society today.

Megan Leipholtz CPT

mleipholtz@msn.com

(763) 439-3191

If you have any questions, concerns or bragging rights you want to share with me please feel free to grab me at the club or use the email or cell phone listed.

Let's make 2019 your best year yet!

SPORTS DRINKS, DEHYDRATION & SUMMER FITNESS

Tue, 24 Jul 2018 21:46:13 GMT

About 5 years ago, I learned a very hard lesson about the difference between drinking sports drinks with electrolytes and drinking plain water while exercising. It was a hot September day...over 90 degrees. I was with some friends doing an adventure/obstacle course race. Because there were so many people, there were lines at the obstacles and we wound up being on the course for over 3 hours. I felt awful — headachy, confused and sluggish. I assumed I was dehydrated and kept drinking more and more water. As soon as we crossed the finish line, I collapsed and my arms and legs seized up. In the medical tent I told the doctor I was dehydrated and he said, “No, you’re OVER HYDRATED. It is a very serious difference.”

I had drank TOO MUCH water and diluted the sodium concentration in my blood. After I was rehydrated appropriately and released from the tent, the doctor told me to be sure that in the future when exercising for extended periods of time and (or) in the extreme heat that I should always be sure to take in electrolytes.

Mine was an extreme case for sure, due to the heat and the extended period of time we were exerting ourselves. Luckily, most athletes can avoid dehydration simply by consuming water before, during and after exercise. So when is a sports drink necessary and when will water do the job?

Unlike water, sports drinks contain carbohydrates (in the form of simple sugars) and electrolytes. Electrolytes are minerals such as sodium, calcium, potassium and magnesium. They help to keep the body’s balance of fluids at proper levels. Common grocery store sports drinks usually contain just two of these vital electrolytes — sodium and potassium. These elements help to pull water into cells and keep it there. Potassium also helps to regulate muscle contractions, while carbohydrates are used for energy during exercise. So why not just consume sports drinks during warm weather exercise to be on the safe side? There ar e a few downsides:

One 20-oz sports drink has 9 teaspoons of sugar.
135 calories in a 20-oz beverage are from just sugar. Many 30-minute activities will burn just slightly over that.
Athletes often have a hard time breaking down sugar during endurance events and can experience stomach upset; although recent changes to the ratios of carbohydrates and electrolytes have led to improvement in this area.
Calorie cost and financial cost can add up for frequent exercisers.

Plain water is sufficient for hydration for activities such as walking, weight lifting, casual bike rides and any activity that takes less than 60 minutes outside. It is suggested that being hydrated before you begin to work out in the heat is as important as consuming beverages during your routine. A suggested ratio is 2 cups of water before, 20-24 oz per hour and some water or other liquids upon completion. A clear, yellow, odorless urine stream is a sign of adequate hydration, while a headache and or a decrease in sweating is an indication that dehydration could be occurring and should be addressed. Sports drinks should be used for extended periods of continuous exercise or in extreme heat and humidity. Continuous exercise would be defined as running, cycling, or other aerobic events lasting 1-4 hours or more. Of course, water and sports drinks are not your only choices. Vitamin waters, caffeinated drinks such as coffee and tea, and even soda all contribute to hydration. According The Hydration Index, milk beats all other beverages, including sports drinks, in preventing post exercise fluid loss. Milk also includes protein, fat and many nutrients that promote post exercise recovery.

Taste, availability and preference will determine which works for you. Experiment with different beverages and combinations to see what gives you the best results. As a distance cyclist, I spend 3-4 or more hours on my bike every Sunday, along with shorter rides during the week. I have found a diluted sports drink in one bottle, water in the other and a halfway stop for cold coffee to be the magic combination that works for me. I make sure to consume one bottle every hour, alternating between the sports drink and the water. On very hot days I also eat a salty snack when I stop. I keep my experience of 5 years ago and the lessons that I learned in the back of my mind and have never had another bad experience. As always if you have any questions about this column, related issues or any fitness related concerns please do not hesitate to contact me. Megan Leipholtz CPT mleipholtz@msn.com (763) 439-3191