Greetings!
It's a brand new year with a fresh start and the perfect time to commit to a New You to go along with the New Year. In essence, every day is a fresh start but there is something magical about the new year that really lends itself to starting over. So, brush yourself off, let the slate be wiped clean, and take your first small steps (and giant leaps) into the NEW YOU!
Remember...... CHANGE IS NOW!
Committed to your success always,
The Evolution Fitness Team |
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New Year's Resolution Success: Top 5 Strategies
Most New Year's resolutions are health related. In some way, shape, or form, people resolve to get healthier and more fit. Unfortunately, most New Year's resolutions fail. However, if you never make a resolution for fear of failure, you are 100% guaranteed to fail. So, go ahead and make that resolution! Only this year, do it smarter:
1. Plan
Once you decide your long term goal, figure out what your short term process goals will be. For instance, if your long term goal is to drop 2 pants sizes, then maybe your short term process goals will be to workout 3x/week for an hour, add a fish oil supplement to your diet, drink more water, and clean up your nutrition. We recommend focusing on clothing size and/or circumference inches lost rather than pounds lost because, if you're doing things right, you'll be gaining pounds of lean muscle as you're losing pounds of fat.
2. Build on Success :
Get a good, solid, running start
The key here is to see some success as quickly as possible. If you're serious about your New Year's resolution, resolve to invest in it, especially in the first few weeks. Seek out professional help to make sure you're on the right path. Once you begin to see results, it's easier to stay motivated and keep the course. If you don't see any results, you're more likely to get discouraged and give up.
3. One Change at a Time
Do not try to change everything at once. It's a recipe for failure. Take baby steps. Ask yourself, "On a scale of 1 - 10, how likely will I succeed at making this change?" If it's less than 9, don't attempt it. Pick something different, or figure out how to break it up into 2 smaller changes. For instance, you would like to drink more water and you currently only get 16 oz in a given day. Don't try to start drinking 64 oz right away. Instead, bump it up to 24 oz first, and then 32 oz, and so on and so forth.
4. Support System
Support is crucial to success. Tell everyone you know about your resolution and ask for help. It's a good idea to recruit a workout partner as well. You will need this support system to keep you accountable, cheer you on when you're doing well, and pick you up and brush you off when you fall.
5. Don't Quit
As long as you don't quit, you will succeed. Keep forging ahead, trying to get a little better every day. Before you know it, your New Year's resolution will turn into a New Year's success story!
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Fish Oil
Get That Competitive Edge
Regularly taking fish oil has been associated with a long, long list of health benefits. Proven to help prevent cardiovascular disease, it's a major factor in overall heart health. Fish oil contains anti-inflammatory properties and is helpful to those with chronic inflammatory conditions. It is recommended to pregnant women because it has been linked with reduced risk of low birth weight, premature delivery, and post-partum depression. Fish oil has been proven to help treat depression, anxiety, ADHD, and other mental disorders and is a known mood elevator. It has also been shown to aid in the treatment and prevention of Alzheimer's disease.
New research has been showing a definite link between fish oil and fat loss. According to the studies, fish oil can be effective in increasing fat loss even without exercise, but is most effective when taken in conjunction with an exercise program. Of course, if you incorporate a healthy diet into the mix as well, you'll get the BEST results.
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The New Chapter Difference
New Chapter fish oil supplements recently became available at Evolution Fitness. After researching the different fish oils on the market, we chose New Chapter because it is top of the line. New Chapter fish oil is 100% wild caught Alaskan salmon. Like extra virgin olive oil, the wild-caught, naturally pure Alaskan salmon is pressed immediately after harvest for the finest quality fish oil.
New Chapter uses no chemical processing whatsoever. (Many fish oil supplements use high heat chemical processing to purify the fish oil, a process that usually kills most of the native nutrients and omegas. New Chapter doesn't have to "purify" their fish oil because Alaskan wild-caught salmon has either very, very little or no toxins).
New Chapter fish oil contains ALL the Omega's found in wild Alaskan salmon - 17 whole, bioavailable, effective Omegas that can benefit your health, including omega 3, 5, 6, 7, 8, and 9. Their fish oils also retain highly beneficial nutrients like natural Vitamin D3 and Astaxanthin, a carotenoid with extremely powerful antioxidant properties.
Currently we carry New Chapter Wholemega Cardio and New Chapter Wholemega Flex. These fish oil supplements not only contain the 100% pure wild-caught Alaskan salmon oil, they also have targeted herbs to aid in heart and joint health. To learn more, stop by Evolution Fitness today! |
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"I joined Evolution Fitness with the goal to lose weight and tone my muscles for my daughter's wedding. Thanks to the customized workouts, challenging classes, & motivating fitness coaches, I achieved my goals, dropping nearly 2 dress sizes!" -Cathy
  "When I started training at Evolution Fitness, I was frustrated because I had been working out on my own for a year since the birth of my son & no matter what I did, I could not get the results I wanted. Now thanks to Evolution Fitness, I not only have the body I always wanted, but I feel confident, strong, and like I can do anything!" - Paula |
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January
Shake of the Month
The Resolution
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Nutrition Spotlight
Wild Alaskan Salmon |
Wild-caught salmon from Alaska is considered a "Best Choice" and is certified as sustainable to the standard of the Marine Stewardship Council. Alaskan salmon are among the most intensively managed species in the world, with excellent monitoring of both the fish populations and the fishery. Wild Alaskan salmon, which spend most of their lives in open oceans, have very low (or non-existent) levels of toxins. Coastal and farmed salmon, on the other hand, usually have higher levels, depending on the fish and meal they are fed. The Environmental Defense Fund lists farmed Atlantic salmon, for instance, as an "Eco-Worst" choice and recommends people eat no more than 2 servings a month due to high PCB levels. Unfortunately, many farms use crowded pens where salmon are easily infected with lice (often treated with antibiotics) and can spread disease to wild fish - one reason Alaska has banned salmon farms. |
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with Watercress, Ginger,& Lemon
Recipe courtesy of the Huffington Post.
Fish can be gently steamed in parchment packets, without additional oil for a low calorie, minimal preparation entrée.
- 1 1-inch knob ginger, peeled
- 1 lemon
- 1/4 cup white wine
- 1/2 cup chicken broth
- 1 bunch watercress
- 4 6-ounce skinless fillets of wild salmon
- salt and pepper to taste
- olive oil or olive oil spray
Directions
- Preheat oven to 350.
- Cut 4 pieces of parchment into 12" x 12" rectangles. Have ready a baking sheet for the packets.
- Grate fresh ginger into a small mixing bowl. Add grated lemon rind and lemon juice in the bowl. Add white wine & chicken broth to the ginger & lemon mixture.
- Brush or spray each parchment paper rectangle with olive oil.
- Cut 1"-2" from the root end of the watercress & position a small bunch in the middle of each rectangle.
- Place salmon fillet on top of the watercress.
- Stir broth mixture & ladle 1/4 cup over each fillet.
- Season fish with salt & pepper to taste.
- Fold parchment paper over each fish & begin crimping around the 3 open edges to form a half moon shape.
- Transfer to baking sheet and bake for 15 minutes.
- Remove from the oven & let steam for another 5 minutes.
- Transfer salmon to serving plates & let guests open their own packages.
- Great with rice!
Enjoy!
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