How to maintain a weight loss

weight loss, personal trainer, nutrition

10 ways to help you maintain weight loss

  1. Do at least 30 minutes of high intensity interval training or 45 minutes of steady cardio
  2. Consistently eat a low calories diet
  3. Eat breakfast
  4. Weigh yourself once a week, same time, same day, same situation
  5. Maintain a consistent diet during the week & on the weekends
  6. Keep social ~ make sure you are taking some time for you, to rest, recharge & refresh!
  7. Restrict the number of times involving uncontrolled eating
  8. Prevent small regains from becoming larger gains
  9. Develop a strategy for emotional eating & overeating
  10. Make sure you are drinking water daily!

Haters can hate



Do you have that one person (or many) who seems to be always competing against you? Who can do the most, who can go the farthest, who can….. you get the idea?  Do you let that drag you down or does it motivate you to work harder?

One thing to remember is that whatever you are doing, do it for YOU ~ no one else.  This is YOUR journey, YOUR life.  Don’t let someone else’s insecurities, jealously have a negative impact on you.

When you start letting that negative drama into your life, your mind, body & soul is impacted.  The scale could go up, you feel tired all the time, you are eating whatever you see.

Keep your mind focused on your goals and let those haters find their own journey to focus on.

Have you been measuring all wrong?

Have you been taking your measurements on a monthly basis but not really seeing much progress, despite all of your hard efforts?  Well maybe you are measuring in the wrong spots.



Females should measure the following areas:

  • Arm (bicep area without your muscle flexed)
  • Chest (directly across your nipple line)
  • Waist (directly across your belly button)
  • Hips (widest point)
  • Thigh (widest point directly below the groin area)

Males should measure the same areas but also include:

  • Neck
  • Calf

You should measure yourself once a month so you can see the progress you are making.  Remember the scale may just be maintaining or even up a couple of pounds, but look at your measurements & see the real measure ~ body fat & lean body mass!

Have you been measuring correctly or all wrong?

Holiday Shape Up

There are 8 weeks (58 days!) until Thanksgiving ~ are you going to be ready?  It has been reported that the period between Thanksgiving and Christmas is when most people gain on average 8-10 pounds.  Don’t let yourself fall into the statistic!


Starting Monday, October 3rd, Evolution Fitness, will offer a 7 week Holiday Shape Up program. All done from the comfort of your own home!

What will you receive?

  • Each day you will receive a 30 minute workout
  • A nutritional guideline at the start of the program
  • Daily motivational tips
  • Guidance from a certified personal trainer and fitness nutritionist
  • A private facebook group

What do you need?

  • Exercise mat
  • Pair of dumbbells (we can substitute if you don’t have any)
  • Motivation & Consistency!  


  • $50 for the 7 weeks

Sign up today & get ready for the holidays!  


Did you fall?


We all fall off the wagon from time to time but what matters is what we do when we realize it! Do we jump back on or do we let our old habits creep back in???? I’m jumping back on!!!!

Over & over I have struggled with what the scale has said or hasn’t said. But have made peace with it and know that it is JUST A NUMBER! I’m not a number, I am a strong, lean, healthy and powerful person! I don’t need to know what the scale says — that does not define how I feel (or how you should feel)! Look at the other factors — how do your clothes fit, how do you feel, how do your rings fit?

It has taken me a while to come to peace with my body and what I have accomplished! YOU TOO CAN GET TO THAT POINT – JUST KEEP PUSHING ON STRONG! Understand that you will have setbacks, but just get back on the wagon and take it one day at a time!!!!

Don’t let your healthy eating or exercising take a back seat and don’t take it for granted! That is how we lose control & go back to our old habits!!

Nutrients ~ what are those?????



There are 6 basic nutrients in our food ~ carbohydrates, protein, fat, vitamins, minerals & water. Nutrients are chemical substances that are found in the food we digest. These nutrients are required to build and sustain our body cells, control body processed, and provide our bodies with the energy needed to carry out activities.


  • Give our bodies energy and help us to grow, work and play.
  • If you eat too many carbs, your body stores them as starches and finally as fat.
  • Starch is found in breads, cereals, whole grains, pasta, rice, potatoes, pastries and also in many vegetables.
  • Starch & sugar are carbohydrates. They both give our bodies quick energy. When they are not used for energy, they are stored in our body as fat.
  • The sugar that is good for us is found in such foods as raw fruit & unsweetened fruit juices. The sugar we eat, such as cookies, cakes, honey, chocolate, jam, sweetened drinks, comes from sugar cane and sugar beets.
  • Sugar has no nutrients; it is mainly used to make our food taste better & provides a high-energy value.


  • Proteins assist your body to grow strong bones, teeth, hair, tissues and muscles. Therefore proteins are the building blocks of our body.
  • Protein also helps our body to grow and repair itself as well as make new body cells.
  • Animal sources of protein contain more of the necessary amino acids than plant sources do. Proteins are made up of substances called amino acids. There are 22 amino acids; 14 are made by our body and the other 8 come from the foods we eat.
  • Sources of protein are: meats, fish, chicken, nuts, cereals, beans, cheese, eggs, milk and lentils.


  • Fats give our bodies energy and heat that can be stored in the body. Fats have more than double the energy that sugars and starches do.
  • Fats are stored under the skin and help to keep us warm. They are also stored around the nerves and kidneys to protect them from damage.
  • A small amount of fat contains a lot of energy.
  • Foods that contain fat include: peanut butter, oil, salad dressings, foods fried in oils, cream, hot dogs, olives, sausages and other greasy meats.
  • Fats can be in two forms: visible & invisible. Visible fats can be seen in foods like butter, oils, cheese, cream, margarine and fatty meats. Invisible fats cannot be seen and are in such foods as cakes, cookies, pies, ice cream as well as foods cooked in fats or oils.
  • There are 2 types of fats ~ saturated (animal sources) and unsaturated (plant sources). Consuming unsaturated fats may help reduce the risks of heart disease.


  • All vitamins help our bodies use the carbohydrates, proteins and fats from our food.
  • Sometimes, vitamins can be taken in the form of pills; however a well balance diet will supply us with all the vitamins we need.
  • Vitamin A keeps our skin, bones, nerves, hair, organs and eyes healthy. It also helps us to see better at night and helps to keep the lining of our throat healthy. Foods containing Vitamin A include: carrots, sweet potatoes, butter, broccoli, cantaloupe, liver and eggs.
  • Vitamin B includes thiamin, riboflavin, and niacin. They help us to digest our food and produce healthy blood. It also keeps our skin and nerves in good condition. Sources of Vitamin B include most vegetables and fruits, yeast, whole grain cereals, egg yolk, fish, nuts and kidney beans.
  • Vitamin C is found in all citrus fruits (oranges, lemons, limes, grapefruit), green vegetables, and blackcurrants. They help keep our teeth, gums, bones, and cartilage (soft bone like substance in our ears and nose) healthy. Vitamin C also helps us to fight colds, infections and rebuild tissue and heal wounds.
  • Vitamin D is the sunshine vitamin. It helps our body to use calcium and phosphorus for building strong bones and teeth. Foods containing Vitamin D include cod liver oil, fatty ocean fish, egg yolks, butter and margarine. Sunshine in the summer is also an excellent source of Vitamin D.
  • Vitamin K helps our scars to heal, helps blood to clot, and aid in proper liver function. Sources include: leafy green vegetables, soybean oil, tomatoes and cauliflower.


  • Without minerals our bodies would not be able to perform certain jobs. They are used for growth and repair as well as for regulating body functions.
  • Calcium is the mineral found in milk, canned fish, green vegetables and milk products (cheese, cottage cheese, cream, sour cream and yogurt). Calcium also helps to control the contraction of muscles.
  • Iron is necessary for the production of red blood cells. It also helps to carry oxygen in red blood cells. Iron is necessary for the formation of hemoglobin in the red blood cells. These cells carry the oxygen needed for the production of energy. Lack of iron in our diet can cause us to be tired and the lack of energy to do activities. Iron can be found in meats, bread, potatoes, eggs, dried fruit, dried beans and dark green vegetables.
  • Sodium is necessary for maintaining the correct water balance in the body. If our bodies do not get enough sodium, our muscles begin to cramp. It is also essential for muscle and nerve activity. Sodium is found in common table salt, seafood and vegetables.
  • Iodine produces thyroxin, which is necessary for the proper functioning of the thyroid gland. If we do not get enough energy in our bodies we may become overweight or underweight. Iodine is found in seafoods, vegetables and iodized table salt.
  • Zinc helps in the development of nerves and muscles to function properly. Sources of zinc include eggs, seafoods, grains and nuts.

Our bodies use the minerals, vitamins, and water without needing them to be broken down. Carbohydrates, protein and fats all need to be broken down before our cells are able to use them.

Some foods are enriched with vitamins and minerals. When food is enriched, it is because nutrients were lost when they were cooked or processed. Some enriched foods include flour, milk, juices, canned fruits and vegetables.


  • We need to drink at least 8-10 glasses of water daily (about 70% of our body is made up of water).
  • Every chemical reaction in our body takes place in water.
  • We could survive for about a month without food, but we would die in a few days without water.
  • Some of our water is found in the fruits and vegetables that we eat.
  • Water regulates our body’s temperature and helps to carry away body wastes through the intestines

Are too busy?


Are you constantly finding yourself saying “I’m too busy” to exercise, to cook dinner, to take time for yourself as a destressor?  Do you find an excuse for every obstacle or every task you do not want to complete?

According to Wiki, making excuses is “an unconscious defense mechanism in which perceived controversial behaviors or feelings are logically justified and explained in a rational or logical manner in order to avoid any true explanation, and are made consciously tolerable by plausible means.”

If you break this down when it comes to fitness ~ do you make the excuse for fear of the unknown with exercising? ~ With so many options to help your learn about exercising, you do not have anything to complain about.  YouTube, invest in a personal trainer (some will do a 1 time appointment to help you get started), look at fitness magazines or books, take to social media, google fitness workouts.  Will you look “silly”? ~ no one is watching you exercising and if they are, they are not working hard enough for themselves!   Are you bored with exercising? ~ try different types of exercises (have you tried running, Zumba, CrossFit, Boot Camp, etc), do not limit yourself to just walking on the treadmill or in your development.  Do you not like a gym setting? ~ then look for outside classes such as Boot Camp, Zumba, Spinning, and more Cross Fit.

If you break this down when it comes to your diet ~ do you make the excuse you have to take this kid here, this kid there so you have to grab fast food? ~ that morning before work, get your ingredients and throw in the crockpot; it will be ready by the time you all return home to eat a healthy dinner before becoming a taxi cab!  Do you make the excuse that you don’t know how to cook? ~ google your favorite ingredient (i.e. chicken) and look for different recipes, then experiment.  You may find you truly love cooking & have a knack for it.  Failing to plan is planning to fail!  Designate one day a week to plan out meals (maybe you just plan out dinners) and all ingredients needed, then those things that you can prep before hand, do so.  You just saved yourself a few minutes that night you are going to be running all over.

Living a healthy lifestyle does not have to be cumbersome ~ a little planning goes a long way!  Grab a friend, grab your dog and get out for some exercise!  Then prepare dinner!

2016 is almost over

How are you doing with those New Year’s Resolutions you established 222 days ago? Have you met at least one of your resolutions? Did you start and then throw in the towel? Are you finding you are stronger, more balanced? Or the same as you were 215 days ago when you set those resolutions? Take the month of August to reexamine one of your goals that you have not achieved yet and determine how you can make steps towards that goal. Is something physically holding you back? Is fear holding you back? Once you identify that barrier than you can work towards breaking through it and making those changes, once and for all.


The secret is……

You have decided it’s time to make a change ~ whether you want to lose weight, just be healthier, be more active for your kids ~ whatever it is I applaud you for wanting to make the change. But how do you start?


Your wheels start turning, you start writing all these “goals” down, you say you are going to start tomorrow. Then tomorrow comes and 1 of 2 things either happens: you say I’ll start tomorrow (again) OR you start with eating loads of fruits & veggies, no carbs, no junk and you exercise for 2 hours. Well, how do you think this is going to pan out?

Overload ~ an excessive load or amount. By starting your “new journey” with completely changing your eating habits and then adding an excessive amount of exercise you are setting yourself up for failure. 90% of people cannot handle an overabundance of too many things at once. If you are in the 10%, nice job! The secret is to start small and focus on that 1 -2 goals for a few weeks and then incorporate another goal. Don’t put too many on your plate. Identify your top “issue” (for example: you drink 2 sodas a day and no water) and make that your main goal. Be sure to add a walk in daily! 20-30 minutes is perfect; just get moving! Then continue to build from there.

Start tomorrow ~ that is only delaying the process. If you have a few minutes today, start now. Make your list of goals, prep some fruits or veggies, go for a walk. Just do something to get you started on your goal.   Don’t wait

Do you want to be fat?


No not many people will say yes they want to be fat! BUT in order to be healthy, lose weight and get fit, you have got to “Want it”. There is a difference in saying you are going to start your dieting & exercising tomorrow and wanting to actually start eating healthy and exercising.

Time & time again I have seen (or heard) people say “today is the day I start, again, stop eating junk, start moving more, start drinking more water.” Then 2 weeks later they are back to eating peanut butter & jelly sandwiches on white bread, not drinking any water, sitting ideal while at work & home. Majority of the time it is because they have not made the mind & body connection. They are not fully committed to making the change. They are not seeing immediate results so they throw in the towel.

When you train your brain to “want to change” you will start to see how easy it is to eat better & healthier, how easy it is to actually get outside for 20 – 30 minutes for some sort of exercise.

Eliminate the word “try” from your vocabulary

Make the decision to either do it or not do it.

Commit to 100% ~ whatever your end goal is, commit to achieving it.