Nutrition Coaching 2017

So, its that time of year where we beat ourselves up sometimes when last years fitness or health goals didn’t quite work out the way we thought they would. Or maybe, you just completed a great year of progress and higher levels of health and fitness than you had before and have newer goals you would like to achieve. Although it is common this time of year to join a gym or start a new popular diet to yield some quick changes in the way we look and feel, we should know by now this isn’t sustainable.

Every peak is surrounded by a valley! Diets don’t work, changing your Life Style works! So what does this mean? Well, starving yourself or restricting major food groups for long periods is recipe for disaster! This will often lead to lowering your metabolism over time and/or affecting a healthy hormone profile. Instead of being carb or fat phobic, let’s see where the Life Style choices are affecting Nutritional habits and learn to replace those habits with better choices.

As many of you probably know, exercise alone doesn’t work very well, nor does dieting only. However, if you make some simple Life Style choices to include more physical activities such as Yoga, Strength Training and Cardiovascular Training and combine that with a well balanced Nutrition approach the sky is the limit!

For a limited time we are offering up to 50% off our most complete Nutritional Coaching program! 

   So if your ready, willing and able to become the best version of yourself this year, give us a call and see how we can help you achieve your goals step by step this year!

How Meditation Can Improve Your Health

While Meditation has become more popular and accepted in recent years, what is it and how can it improve our health and fitness goals? While there are many types of meditation practices, in simple terms meditation can be described as a state of thoughtless awareness. Meditation is not just focusing on a single or specific thought. Meditation is also a place where one can slow the mind and body down to a place where they focus on their breathing, become one with themselves and enjoy a state of deep relaxation and peace where the mind is calm and silent, however still alert.

With our busy lifestyles, nonstop routines, high stress and anxiety; our bodies are frequently dominated by the sympathetic nervous system. This is the fight or flight system, which although is important for survival, is not meant to be going all of the time. Meditation is a great tool for us to stop our busy lives, unplug and disconnect from the outside world for a moment, slow down and activate our parasympathetic nervous system. This part of our nervous system is crucial for recovery and allowing our body to heal and repair itself.

The relaxation response from meditation lowers our heart rate, blood pressure and improves metabolism, breathing and brain wave activity. Focusing on our breathing, ignoring thoughts by repeating perhaps a word, phrase or mantra creates the biological response of deep relaxation and the balance of the numerous body systems. In fact, one of the major keys of good health is proper digestion of the foods we eat in order to extract the maximum amount of nutrients our bodies need from our food. The parasympathetic system is responsible for digestion and rest. Simply finding the time to add some meditation to our daily routines can drastically improve our digestion and health in many ways.

Although studies have shown many physical health benefits to meditation, a few examples of the power of regular meditation include: Boosts Immune system by reducing illness and infections, reduced PMS symptoms, improved fertility, slowing of age related brain function, pain relief, reduced stress & anxiety, improved digestion, increased oxygen and circulation. Some benefits related to cognitive functions of the brain also include: improved intelligence, memory, focus, concentration, creativity, cognition, productivity and better sleep!

These are pretty powerful results for a technique that anyone can learn from home, cost nothing and may drastically improve your health and may even reduce the many symptoms and side effects we get from using drugs to treat the same conditions. There are countless ways to try meditation from cd’s, apps, youtube videos, classes or even trying a yoga class!

Springtime is a great time for Cleansing the Body

Feeling the effects of another long, cold winter and a few extra pounds?


As spring arrives and the snow starts to melt, the body naturally has its own cleanse system that takes place. If your one of the many Americans who are feeling the blues of Vitamin D deficiency (aka…lack of Sunlight), then perhaps now is a great time to get a jump start on your health this spring and consider trying a cleanse to help the body purge accumulated toxins, fat and boost that sluggish metabolism.

Although cleansing and detoxing are gaining popularity for weight loss reasons these days, and for good reason….they can certainly help!  However, cleansing the body on a regular basis is much more important that that! Whether your interest in doing a cleanse is to lose a few pounds, mitigate the build up of toxins in our ever growing toxic world or even overcoming a “dis-ease” state, cleansing the body through natural methods have been around for centuries!

Using a simple analogy, we’ve all been conditioned to change the oil in our vehicles every 3,000 miles or so or else our cars won’t last long, but let me ask you…..when was the last time you cleaned your blood?

Evolution FTS works with clients from all walks of life from athletes looking for an edge in their performance or from obese clients with many health challenges looking to simply start feeling better and improving their health. Although there are many ways to cleanse the body in a safe and effective manner, there are also rules that must be followed or cleansing can be a disaster! The key to doing a cleanse properly means doing your homework and getting educated properly to avoid the dangers or bad experiences many people often experience when doing “fad” cleanses that are not usually appropriate or safe. For starters, are you drinking enough clean water daily? Are you having regular bowel movements? Simply starting to evaluate your current eating patterns will reveal many areas for improvement if you are experiencing digestive issues. Before you go out and buy a bunch of expensive supplements or jump on the “cleanse” bandwagon simply start removing the big offenders from your diet such as Wheat, Sugar and Dairy! This alone will begin the cleansing and healing process for your digestive system.

In future articles we will talk more about some of the simple, safe and effective ways you can incorporate cleansing and detoxing into your lifestyle for improved energy, health or weight loss. For more information on how we can help you get started on improving your health and lifestyle check out our services or contact us for more information. In the mean time do your own research and begin weaning off highly processed foods.

Holiday Survival Tips…

holiday survival

The Holidays are always a difficult time for Health conscious individuals trying to stay on point with their fitness and Nutrition programs. Did you know that the average Thanksgiving dinner has between 3000-4500 calories? That’s usually only one of many Holiday dinners or parties for many. On average, Americans gain about 5lbs during the month long Holiday Season, but only lose about 2.5lbs after it’s all said and done!

Here are 10 Simple Tips you can use to Survive your Holiday Season while traveling and visiting loved ones…

  1. Focus on eating mainly protein and vegetables.
  2. Eat SLOWLY! Simply slow things down, put your fork down between bites and chew your food thoroughly.
  3. Drink plenty of water; shoot for half of your bodyweight in ounces per day.
  4. Try to stick to your normal exercise routine as best you can. Find a way to be active!
  5. Plan ahead: Pack food when traveling if possible(nuts, trail mix, protein shakes, veggies/hummus,etc… bands, TRX or your bodyweight is all you need to get a quick workout in from anywhere!
  6. Minimize alcohol intake.
  7. Learn to say NO!
  8. Slow Down! We often get so amped up during the Holidays and don’t listen to our bodies. Find time to breathe, slow things down and enjoy the time spent with loved ones. Don’t sweat the things you can’t control!
  9. Try an Attitude of Gratitude! People are more grateful report higher levels of happiness, positive emotions, life satisfaction, vitality, optimism, and lower levels of depression or stress!
  10. SLEEP! We all know sleep is important, yet many of us do not get enough to begin with especially this time during the year.