Merry Hallowthankmas
Admin • November 19, 2019
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
October brings a lot of pink into our clubs. For some, pink represents hope. For others, it brings back a diagnosis, a hard season of treatment, or someone they miss. Many of us have been touched by cancer through our own experience or through someone we love.
ACE, AFAA, ISSA, NETA
15 yrs. Performance Coach, Cross Fit, ISSA CPT, Strength & Conditioning
We’re Surrounded By People… So Why Are So Many Still Struggling
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 .
What Are Compound Exercises?
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.
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.
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.
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.