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Health

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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.

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.

FINDING YOURSELF CONSTANTLY DRAINED FOR NO REASON?

I feel like this is a regular occurrence for everyone, and it’s frustrating.

The best part is that there are many things you can do to increase your overall energy levels.

I assure you, if you stick to healthy eating, it will embellish more of your life than just in the energy department.

YOU CAN:

  • Control your weight
  • Improve your mood
  • Combat disease
  • Increase longevity

To jumpstart you into these benefits, I am going to give you a list of 5 foods that will help get your body back to it’s best health.

Now would be the time to relax and take a breath because I am here for you.

5 FOODS TO HELP YOU REBOOT YOUR BODY:

1. APPLES
“An apple a day keeps the doctor away”

I swear I was told that about a million times as a kid. There actually is some truth behind it, though!

The fiber “pectin” in the apple helps to detox metals and additives that your body has been gathering over the years.

Why not start your day by chomping down on a juicy apple? It tastes delicious and aids your body, strengthening your immune system.

2. ASPARAGUS
“Asparagus makes your pee smell”

Sadly, yes, this is true, haha.

HOWEVER, there are a few super cool benefits that’ll make you reconsider eating it:

  • Helps reduce stress
  • Great way to prevent a hangover (had to throw this in there because we all love enjoying ourselves from time to time)
  • Natural diuretic that helps with liver drainage

Now, I know you’re probably thinking that this isn’t necessarily something you’ll be eating in your everyday life.

That’s a fair thought to have.

Why not incorporate it as your veggie in your meal prep for the week? Not EVERY week, but doing it every now and then can really benefit your health by reducing stress, and so much more!

3. AVOCADOS
“Guacamole costs extra”

I don’t know why places feel the need to even say this anymore. It’s pretty universally understood.

That aside.. not only are avocados tasty, they are a detoxing SUPERSTAR.

Avocados help to get rid of toxins in your body. How? They contain “glutathione”, which helps detoxify synthetic chemicals in your liver.

The best part is that you can even make delicious desserts out of them. Don’t believe me?
https://cakewhiz.com/healthy-chocolate-avocado-cookies/

4.BROCCOLI

I’m not one of those people that hate this green veggie. I actually love it. I tend to steam it up and toss it in a bit of coconut oil (delicious).

As far as health benefits go, broccoli increases your glutathione. This helps to transform the toxins in your body into ones that can quite easily be eliminated.

Therefore, over time, your body won’t have to work as hard.

If that doesn’t have you sold, I’ll simply say broccoli is linked to longevity in life.

5. ONIONS

Maybe not the best for your breath, but they sure help make your body work less hard (like broccoli).

Onions are jam packed with sulfur-containing amino acids that help to detox your liver.

Other neat benefits to onions?

  • Provide flu and cold relief
  • Anti-inflammatory abilities
  • High in vitamins, minerals and antioxidants

YOU’VE MADE IT TO THE FINISH LINE OF THIS LIFE-CHANGING INFORMATION, SO…

TIME TO GET SHOPPING!

I cannot stress enough how important it is to take care of your body for as long as possible.

It’s safe to say liver health was also an overall theme of this post, which shows you how vital this organ is, and why it’s good to take care of it.

Take a minute right now: think about how much fuller your life will be with all the energy these foods will give you?

This is the way to a long, full life. Trust that.

Your little fur baby is benefiting you in more ways than you know…

It’s no surprise that animals are the light of our lives.

There is nothing better than getting home at the end of a long day, and having the love of an animal to take away your worries.

Their love is unconditional, which is SO special.

I’ve managed to compile some really awesome health benefits animals have (backed by reputable research), and I’m so excited to share them with you.

Now that I KNOW I’ve sparked your curiosity, keep reading to learn these benefits to your health!

  • ANIMALS BOOST YOUR CARDIOVASCULAR HEALTH
    For all you kitty lovers out there (like myself), the Journal of Vascular and Interventional Neurology has stated that owning a cat reduces your risk of heart attack by up to 40%!

    The reason for this is that they drastically reduce anxiety and stress (2 common things linked to heart attacks).

    Puppy lover? Get this… the Journal of Behavioural Medicine did a study that showed a decrease in both stress levels and blood pressure!

    You can enjoy both these benefits simply by kicking back and hanging out with your furry friend.

    So, in all honesty, using your animal as an excuse to get out of hanging with humans is perfectly okay (not that it wasn’t okay before you knew this awesome information).
  • THEY’RE GREAT FOR BOOSTING YOUR MOOD
    I feel like this is pretty obvious, however, I want to explain WHY in a little more detail…

    See, the thing is, the responsibility of taking care of an animal gives you a sense of importance and value. They also give you a routine, and fill you with love.

    That in itself is enough to make your day much brighter, and your mood a lot lighter.

    A boosted mood simply means higher energy and more productive days.

  • THEY AID IN CREATING A BETTER IMMUNE SYSTEM
    Wait, what?

    YUP! There was a study done by a University in the UK that showed households with dogs resulted in kids growing up with less allergies, higher school attendance, and less dermatitis (skin condition).
  • LASTLY, THEY ARE AMAZING FOR OVERALL HEALTH AND HAPPINESS
    There was a report done by the Journal of the Royal Society of Medicine that showed pet owners rank their overall health and happiness much higher than those who do not own pets.

    It also showed that pet owners happen to have much less doctor visits.

    Think about all the money you’re saving on prescriptions all thanks to your fur baby!

If this doesn’t have you convinced that animals are absolutely necessary, then I don’t know what will.