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YOU KNOW WHAT MAKES US REALLY HAPPY?

Hearing positive feedback from you, our members!

We are so happy to see our community thriving.

With such a booming atmosphere, it’s important we all work as a team to keep our home at its best!

You and I both know that it can get frustrating when things are left unclean, unorganized, or poorly treated.

Here are some simple do’s and don’ts that go a long way in helping resolve these issues:

 

DO:

  • Clean up after yourself (this means wiping down machines and re-racking your weights).
    Think about how much it helps not only staff, but other members to not have to worry about re-racking weights they didn’t use, or having to wipe down sweat that isn’t theirs.
    A little effort goes a long way in helping everyone!
  • Have good hygiene.
    There can be a lot of moving bodies in our gyms.
    Smells tend to add up quick, and linger, so it’s really important to stay on top of your own cleanliness.
    Not just for yourself, but for everyone around you trying to stay focused on their workouts.
  • Work together.Sometimes it can get busy. 
    No one enjoys having to wait around for a machine, so how about we work-in together? 
    This is beneficial to everyone and helps add to the community feeling of our gyms.
  • Dress appropriately.Moveable fabric is best for a good workout.
    Having proper footwear is also hugely important (best to have a good grip).
    Dressing properly can help to prevent injury.

 

DON’T:

  • Aggressively grunt.
    Many newcomers can find this intimidating.
  • Stare. It makes people feel not only uncomfortable, but judged.
  • Groom in public. Nobody needs to see intimate grooming better done in the privacy of your own home. 
  • Use chalk. It’s extremely messy – there are alternatives such as Liquid Grip.
  • Drop your weights. Using weight you’re able to fully handle means no need to drop your weight abruptly.

 

Thank you for being a part of the family!

These simple tasks go a very long way in aiding in keeping a clean, happy environment.

Re-rack your weights, keep up with that hygiene, be respectful, and work together.

Thank you for taking the time to care as much as we do!

Keep grinding and crushing your goals.

NEW GYM JITTERS?

I can speak from personal experience when I say that making the decision to step into the gym for the first time can be scary! In times like this, I encourage you to remain motivated, and to reward yourself simply for making the choice to do it!

That’s HUGE. Be proud!

All of us have been there at one point or another, and you’ll be pleasantly surprised to know that people are quite helpful and understanding. You are there to work on yourself, to be happy, and to be healthy.

People around you respect any grind like that.

I know I do.

I am here to give you 3 simple tips that you can apply today to help you get the ball rolling. Breathe, I got you!

FIRST AND FOREMOST: CARDIO!

It’s important to get some blood flowing before you do anything else. Cardio is the perfect way to do that.

There are many great forms of cardio for you to take advantage of. You have to pick what feels comfortable to you and make it your tool.

Start off with:

  • jumping jacks,
  • hop on a treadmill or elliptical,
  • or grab yourself a jump rope!

Your primary goal is to get that heart rate going a bit, and to get blood flowing (as I mentioned before).

Don’t push yourself too hard when you start out!

Go at a pace that feels comfortable to you, and gradually work your way up with time.

I suggest starting out by going for 5-10 minutes. This is plenty of time to accomplish warming up your body properly.

NOW THAT YOU’RE WARM, LET’S JUMP INTO THE NEXT STEP!

Strength training!

Did you know that the more muscle you have, the higher your metabolism is?

This is a huge part of the success formula (researched by many respectable people in the fitness industry). Your body burns calories everyday even when you’re at rest.

Yup, you are burning up calories, even at this very moment while you read this, or when you’re at work sitting at your desk. This is called your BMR (basal metabolic rate).

Now, the reason converting fat to muscle increases your metabolism is this:

1 pound of muscle added = 50 additional calories burned everyday!

Here is one of our Personal Trainers with a quick video on how to properly execute these starter exercises:

  • Start with a chest press – 12 reps
  • Do some lateral raises for your delts – 12 reps
  • Assisted pull-ups or lat pulldowns – 12 reps
  • Lunges or squats – 12 reps
  • Crunches – 12 reps

* REPEAT FOUR TIMES *

LAST, AND VERY IMPORTANTLY – STRETCH!

It’s important to stretch out your muscles after every workout to help with soreness the following day.

 

 

 

 

 

 

 

 

 

YOU GOT THIS!

Trust the process and have belief in yourself.

If you’re ever unsure or need help, don’t feel scared to ask. I think I can speak for myself and other people at the gym that if someone asks me a question, I will do my best to help.

If you implement the strategies I share in this post, you’ll be well on your way to improving your health, physique, and overall confidence!

Not only that, you’ll become more skilled at navigating the brand new gym landscape.

“If I told you, you had one day to live and you could eat anything you want for the next
day, what would it be? These are the foods you need to find healthy alternatives for that
taste the same if not better using healthy ingredients. There really are alternatives to
EVERYTHING! Now keep these foods on hand at ALL TIMES so that when you crave them
you already have the healthier version!”

Clean Out & Reorganize Your Cupboards
Go through and toss any expired and processed foods to organize your fridge and cupboards
for healthier eating. After tossing heavy sauces, dips and snacks, replace them with bowls of
fruit, pre-cut veggies, plain yogurt for smoothies and dips and lighter salad dressings.

Slash Salt & Sugar
White sugar is an instant hit to your body and is linked to diabetes, inflammation, decreased
immune response, liver fatigue and some cancers. Cutting back on your salt lowers the risk of
heart disease, since salt stiffens the arteries and makes them rigid.

Switch Up Your Produce
Tired of apples, bananas and root vegetables? With spring comes fresh produce choices..
Things we see are asparagus, fiddleheads, mushrooms and berries. Other brightly-coloured
produce making more of an appearance at our grocery stores or farmer’s markets include
apricots, green beans, broccoli and more. The more colourful the fruit or vegetable, the more
vitamins and minerals it has. Choose local organic produce whenever possible – it’s fresher
since it hasn’t travelled as far, cheaper, tastier and not genetically modified.

Drink More Water
Don’t forget about your drinks. Skip sweetened beverages. Keep milk, sparkling water and
pitchers of plain water front and centre in your fridge. Add lemon, lime or orange slices – or mint
leaves to water for a refreshing drink.

It’s a common misconception that if you’re eating healthy, sweets and desserts can’t be part of your diet.  This is not the case!  It’s possible to find the healthiest version of the food you love.  Depriving your body can lead to binge eating and be more detrimental to your goals in the long run!  Thanks to our resident Holistic Nutritionist, Morgan Tangjerd, for the recipe!  Be sure to follow her on Instagram (@morgantangjerd) for more great healthy options!

HEALTHY DOUBLE CHOCOLATE PROTEIN COOKIES
Bake at 350 for 10 minutes! Ingredients below:

1/2 large avocado,
2 medium ripe bananas,
2 scoops (60g) protein powder,
4 tbsp cocoa powder
1/2 cup rolled oats,
1 tbsp hemp hearts
1 tbsp chia seeds
And coconut oil to grease the pan!

ENJOY!

What is ASF?

  1. ASF Payment Solutions is the billing company for Evolution Fitness.
  2. They will bill you for your membership dues, annual club enhancement due (CED), and any extras you have chosen to add to your membership (i.e. Towel service, tanning, courts, and hydromassage). Every member has their own unique membership account number.
  3. You will need to provide either credit card information or bank account information for automatic withdrawals. VISA, MASTERCARD, AMERICAN EXPRESS or bank account information is accepted for automatic withdrawals. If no information is provided, ASF Payment solutions will put you on Manual billing. They will send you a statement with dues owing and add on a manual billing fee

of $5.00 per payment.

 

What happens if I have an NSF payment?

  1. If you have a payment that goes NSF, ASF Payment Solutions will notify you that the payment has rejected and they will attempt to charge you again within the next 7 business days. You will be assessed a service fee of $29.00 for each NSF/rejected payment. This also applies to credit card rejections.
  2. If the attempts to take payment are unsuccessful, ASF Payment solutions will put you on Manual Billing and add a manual billing fee of $5.00 per payment. You must then provide a new form of payment.

What happens if I am late on payment?

  1. If you are late on payment then you will be assessed a late payment charge. It will increase as time goes by until the account is paid up to date.
  2. ASF Payment Solutions will contact you through the information that you have provided on your membership. (email, phone number, address) Please ensure you keep us updated with your current contact information, so you can be contacted quickly if there ever is a problem.

I just joined and haven’t seen a payment charged yet?

Take note of when your first payment is supposed to be charged. Ensure you are seeing the payments charged to your credit card or debited out of your bank account. Please contact us right away if you don’t see your payments start.

How do I change my method of payment?

  1. You may contact ASF Payments Solutions directly at 1-800-525-8967, or sign into your ASF account through www.myasfaccount.com.
  2. You can make a one-time payment or update your membership account with new information for automatic payments.
  3. Note: If you are paying for other people then EACH membership account will need to be updated individually. Your family members will not be linked to your membership account.

I need a receipt so I can get reimbursed through my workplace?

Sign into your ASF account through www.myasfaccount.com and you can print off a copy of all the payments you have made.

What happens when my contract expires? Do I need to sign up again?

When your contract term is finished your membership will automatically renew itself to an open ended month to month membership as the same rate.

Membership Freeze Information

We offer you the opportunity to freeze your membership dues for those times when you cannot attend the gym.

TERMS AND CONDITIONS

  1. Freeze requests require a 14 day notice period, regardless of the reason for the freeze or the term of your membership.
  2. There is a freeze fee of $10.00 plus GST/month. ($10.50) Minimum freeze time is 1 month, and in intervals of 30 days.
  3. Maximum freeze time is 3 months per year.
  4. Personal training payments cannot be frozen.
  5. Freeze requests will only be accepted through the website.
  6. You cannot use the gym during the duration of your freeze.

VERY IMPORTANT

Your membership dues will automatically reinstate after the freeze time is over.

Your account will NOT be frozen if your account is overdue.

The terms of your contract will be directly extended by the freeze time taken.

Club Enhancement

Annual Club Enhancement Due otherwise known as CED is charged to every member of Evolution Fitness. These funds in addition to more money invested by the club management go directly into the continual enhancement, and purchase of new cardio, strength, group exercise and other equipment. This annual fee is in addition to your bi-weekly dues and is debited from your account on the anniversary date of your membership and is applied to the year that you have just completed.

Request more Information

Having trouble finding what you’re looking for? Fill out the “Request for Information” form on our website for answers to any questions you may have.

www.EvolutionFitness.ca/request-for-information

SHOW UP – 99.9% of working out is just showing up. As a matter of fact, right now would be a good time to come down and check out that EGX group fitness class you’ve always wanted to try!

 

MAKE IT A DATE– You wouldn’t skip an appointment with your doctor, bail on dinner with your friends, or miss a date with your significant other. So treat your exercise session like a “date.” Put it in your calendar and book it. Because once it’s booked, you are committed.

 

THE BUDDY SYSTEM – Studies show that when you have somebody shouting JUST ONE MORE! JUST, ONE MORE! at you, you can actually do one more. So, ask about a trial pass and bring a friend along to help keep you motivated.

 

GET REAL – Whether you want to lose weight or pack on some muscle, setting short-term realistic goals is the best strategy for long-term success. Losing a pound here. Adding a pound to the bench press there. And before you know it, you’ll be able to open that stubborn jar of pickles. And look fabulous while doing it.

 

FRIEND YOURSELF – Share and learn from others like you who are trying to accomplish their health and fitness goals by getting involved in our online Facebook community at Facebook.com/EvolutionFitnessYQR.

 

EXERCISE YOUR BRAIN – Talking with our professional staff, asking questions, reading books and going to EvolutionFitness.ca to learn a few tips and tricks will help you get more out of your workout and put some extra motivation into that brain of yours.

 

DRINK UP! – Drinking lots of water before, during and after exercising will help your body deal with the new demands that you are challenging it with. So, raise your glass and demand some more.

 

PORTION CONTROL – Controlling your portions is essential to shedding unwanted body fat. Planning meals ahead of time and using smaller dishes may help. Eating out? That’s cool, just ask to get half your meal in a “to-go” container and enjoy it later. Eating a few less calories and making better food choices can go a long way toward helping you succeed in the gym. Of course, speak with a fitness or health professional before starting any diet or nutritional program.

 

SUPPORT GROUP – Don’t sweat it alone. Take a group exercise class. They keep your exercise routine from becoming routine by adding variety to your workout while stimulating your mind and body in new ways. Oh, and did we mention they’re free with your membership?

 

DON’T QUIT – Stronger and healthier bodies aren’t built in a day. So, stick with the program. Keep lifting. Keep running. Keep crunching. Keep exercising. Consistency is key.

And over the long haul you’ll reap incredible mental and physical rewards.

That First Personal Training Session…

I started working out at Evolution Fitness in January of 2014, and fell in love with fitness all over again. I’d been out of the game for over a year and my physical and mental health had definitely suffered. I found work out buddies to keep me motivated and began showing up 3 or 4 days a week.

Fast forward to May, when I began working at Evolution Fitness as their Marketing & Communications Director. I maintained my workout routine for the year or so, then found myself working out less and less frequently… all work and no work out. Pretty sad when you work for a gym right? So I promised myself, no more! So I enlisted the help of a Personal Trainer to help me jump start my renewed motivation. I schedule my first session for early one Tuesday morning and was terrified. As someone who works for Evolution, I know all about our Personal Training program – I see other’s results, I get to know trainers one-on- one, but I was still terrified for my first ever training session.

Nervously I showed up, got my butt kicked, and could not have been happier with my experience. I had worked out with friends and co-workers in the past and thought I was pushing myself – I was wrong. Having a trainer there to encourage and motivate me made a huge difference, I was able to overcome barriers and push through where I would normally give up. I was sore for days after that first session, and loved it!

It took me almost a year to muster up the courage to attend my first personal training session, and I can’t believe I waited so long! Having a trainer has completely changed
the way I work out. The motivation, the results, the diversity… there are so many benefits that I didn’t realize existed. So if you’re considering it – do it, you won’t regret it!

Morgan LaBrash

Transforming your diet doesn’t have to be complicated! It’s what you put in your body that counts, not how much.  1000 calories of junk food is not the same as 1000 calories of nutrient dense, healthy foods!

Every time you eat or drink you are either feeding disease or fighting it.

Fresh foods are always better than frozen or canned.

“8 glasses/day” is not a real way of measuring water consumption. A realistic amount of water to consume is 2-3
litres/day.

About 6 milligrams of calcium is lost from the body for every 100 milligrams of caffeine ingested. Strong muscles need strong bones!

The word organic simply means “containing a carbon atom” and can be labelled on almost anything! REAL organic food will be labelled “organic certified”.

Drinking liquids through a straw avoids tooth decay and discolouration.

Once you are thirsty, your body is already dehydrated.

Don’t have time to make breakfast in the morning? Make a smoothie the night before and put it in the fridge! No excuses!!

Try to substitute Almond, Rice and Coconut milk for animal milk.

“Now Pulp Free!” = Now with even less nutrients!

Fat does not make you fat. Unhealthy carbohydrates and  processed sugars do! Our brains are made up of 67% fat alone making it a vital nutrient for proper brain development and optimal health.

Just because a product says it is “natural” doesn’t necessarily mean it is healthy. Cyanide is natural but it isn’t
healthy!

3 STEPS TOWARD HEALTHIER EATING


STRUGGLING WITH EATING HEALTHY?

Ugh, tell me about it! Why do all the things bad for you taste SO goodDon’t worry, I’m here to guide you through some simple changesyou can make in your everyday life that’ll get you closer to that main goal:

BEING HEALTHY!

The added benefit to this blog is that when you take what I’ve talked about and apply it, you’ll be pleasantly surprised at just how much it improves your life.

3 STEPS TOWARD HEALTHIER EATING:


1. DRINK MORE WATER!

 

It’s no secret that water has endless benefits.

Staying hydrated actually helps you to curve hunger cravings. Why? Well, sometimes when you feel hungry when you know you shouldn’t, it’s because you need to hydrate.

Quenching your thirst resolves those hunger pains in a lot of cases.

Staying hydrated helps to prevent unnecessary weight gain due to over-eating.

Other added benefits:

 

  • Your energy levels will increase
  • Your skin will start looking better
  • Boosts your immune system
  • Flushes out toxins

 

So, let’s start swapping those sweetened beverages for some water!

Add mint, lemons, or fruit to your water if you want something sweeter/flavoured.

2. LIMIT SUGAR INTAKE!

Next time you feel like reaching for that candy bar, or artificially sweetened candy, make the choice to go grab some fruit instead.

Tell yourself that you are making this choice for your healthone of the most important things you have.

The more you follow through on this process, the less your body will crave artificial sugars.

Trust the process!

It gets easier with time.

Awesome alternatives to sugar:

  • Stevia (derived from a PLANT)
  • Honey (natural)
  • Fruits

3. CONTROL YOUR CRAVINGS!

 

This is SO important.

So many of us are emotional eatersI know I can be.

Instead of going to pig out on junk food, do something more positive.

Do something that will benefit your health and your mindset.

For me personally that’s:

 

  • hitting the gym
  • reading
  • writing
  • staying productive at work

We are all different, so you need to find what that healthy distraction is for you.

DO THIS FOR YOU AND ALL YOUR LOVED ONES.

I can honestly say that my life has gotten nothing but brighter since I put these steps into place.

That also means you’re able to influence others around you with your success.

Swapping bad things that make you feel guilty with good things that make you grow (in all waysphysically, emotionally, mentally), makes everything in your life a lot more positive.

Healthy mind, healthy life.

I promise you’ll start seeing the positive changes if you apply these things too.

Don’t be afraid to indulge every now and then, either. I know I do. Moderation is key.

Crush it! I believe in you!

EVERYDAY GROGGINESS HAVE YOU FEELING FRUSTRATED?

Do your days feel filled with seemingly never-ending yawns?

There is honestly nothing worse than being at work fighting off sleep, yawning, or falling behind.

I hate it when this happens because it also affects my mood, which in turn further affects my ability to be my best at work/in life.

I personally put this awful cycle to an end by putting the following steps in place.

LETS BOOST THOSE PRODUCTIVITY LEVELS AND MAYBE GET YOU CLOSER TO THAT PROMOTION OR RAISE THAT YOU DESERVE.

Let’s also get you some more free time for your loved ones.

1. SCHEDULE / SET SELF-IMPOSED DEADLINES!

Every single night before you go to sleep, schedule your following day out.

It’s actually insane how quickly you can power through your day when you know exactly what needs to be done.

I pull 12-16 hour days on the regular, but it never actually feels long for me. Why, you ask?

I’m more task-focused than time-focused. This is KEY!

As a result, your days fly by in the blink of an eye, AND you are left feeling accomplished.

 2. REDUCE YOUR MULTITASKING!

emember just a moment ago when I said I am more task-focused than time-focused?

That ties into this step perfectly.

When you have every day mapped out, your mind focuses on one task at a time, which reduces those feelings of being stressed/overwhelmed. It also takes away the worry of time.

When you look at everything you need done all at once, it becomes overwhelming and lowers your productivity.

Take a step back, breathe, and plan.

When you fail to plan/prep, that simply means you plan to fail.

What’s great is that planning your day/week only takes minutes out of your day.

3. EXERCISE!

A one hour workout is 4% of your day.

Key benefits of working out:

  • Reduce stress levels by up to 80%.
  • Increase your daily energy
  • Mental alertness

I feel that the best way to ensure you’re hitting the gym is to get it done before you start your day.

No matter what, there is always time. You just have to want it bad enough!

If you’re without a gym, or aren’t seeing success at your current gym, I’d love to offer you one week absolutely free with us here at Evolution Fitness.

We take pride in caring about every person that steps foot in our doors.

START APPLYING THESE STEPS TODAY, AND TRUST THAT POSITIVE RESULTS WILL FOLLOW.