March 2014
 

Greetings!
 
Here's hoping the snow is finally behind us and there are nothing but beautiful spring days in our future!  What a winter!

This month's newsletter focuses on what it really means to maintain your weight. It's probably not what you think. Read the featured article below to learn more. 

In honor of St. Patrick's Day, our shake of the month is the delicious (but still healthy) Irish Potato. If you haven't tried it yet you are missing out!  

Finally, we are reaching out to you about a charity close to our hearts. It's for one of our own, EvoFit member Robyn Krumm. Please take a few minutes to read about Robyn's wish below. Thank you. 

  Committed to your success always,
The Evolution Fitness Team
 
The Reality of Weight Maintenance

 

When we think of weight maintenance, we naturally define it as maintaining a set weight. But, this is not realistic. If change is the only constant in life, why do we expect our bodies to be able to stay the same? Think about it. Over the course of a year, do any of these stay exactly the same - stress, hormones, eating, sleeping, energy, or mindset? Of course not. And, since all of these factors affect your body, it won't either.

 

The truth is, true weight maintenance is really about oscillating within a healthy range. To determine what that is, ask yourself the following: What is your ideal body fat percentage - the one you reach and maintain by really dialing it in to your workouts, nutrition & recovery? What is your body fat percentage when you are not in this peak - the valley, the opposite end of the spectrum? (In order to be in a healthy range of weight maintenance, by the way, your valley should not be significant enough to bump you up a clothing size. However, it might mean that at the lowest point in the valley, your clothes might get a little tight - an indication to start striving towards your peak again.)  

 

Many of you just finished our New Year, New You Body Transformation Challenge - a competition that motivated you to dial it in like nobody's business and lose as much body fat as possible over the course of 6 weeks. But, just like it's unrealistic to ask an athlete to stay in peak performance all of the time, it's unrealistic to ask yourself to maintain that level of drive & focus all of the time. So, what's the answer?  

 

We recommend planning your peaks and valleys throughout the year. This way, they remain in your control and you no longer run the risk of burning out and sliding so far backwards that you un-do all that you have gained.   For instance, the start of the New Year is a natural time to focus and dial it in. Late spring is also a natural time to strive towards your peak with the built-in motivation of getting ready for summer. Late fall (just before the holidays) is another great opportunity to time your peak because it's a great way to go into the holiday season - a natural (and recommended) time of the year to expect a valley.  

 

 

Giving yourself a break from striving towards your peak doesn't mean you let it all go. Oscillating within a healthy range is NOT about dramatic peaks and valleys. A good analogy is to liken it to setting a thermostat. If it's working properly, the thermostat will kick on the heat when it gets too cold, and turn it off when it gets too hot. Your house will oscillate naturally within a couple of degrees of your set temperature.   Same goes for your body. Decide your healthy body composition range and then allow your body to naturally oscillate within that.  

 

 

Many of you that are still working towards getting your body within that healthy range might be wondering, "What about me? Should I stay focused 100% of the time until I reach my healthy range? How do I allow for peaks and valleys?" The answer is this: you have a much better chance of reaching your body fat percentage goal if you allow yourself to dial it back sometimes too. The key is to plan for and keep track of it. We strongly recommend never going below an 80/20 ratio or you risk sliding backwards. However, maintaining 90/10 without giving yourself a break every once in a while is a sure fire way to burn out. And, burning out often precedes a MAJOR slide backwards. So, figure out what is realistic for you. Maybe you dial it in for three months at a time, and then rest back into 80/20 for a month, asking yourself to simply maintain what you've achieved.   Over the course of the year, you'd be "dialed in" for 9 months, and maintaining for 3 months. That's great! Or maybe you find that you work best when you dial it in for 6 weeks, and then rest for the next 2. Over the course of the year, that works out to be 9.75 months of dialing it in and 2.25 of relaxing back - not bad at all!  

 

Remember, the key is to keep it in your control. YOU decide when you want to peak and when you want to valley and YOU decide what those peaks and valleys look like. This is how you can "maintain" your weight and stay healthy.



 

Robyn Krumm has been a member of Evolution Fitness for almost two years, but she has been a member of the EvoFit family for much longer. Co-owners Brian and David started training Robyn almost 8 years ago and they have seen her through many ups and downs.

 

Robyn's health struggles began just an hour after she was born when she developed severe breathing issues. She spent the next 5 weeks in CHOP's NICU, struggling to survive. Her mother, Maryann, was told more than once that Robyn might not make it through the night, but Robyn was a fighter from the start and Maryann was eventually able to take her home.   At age 5, Robyn had her first grand mal seizure that lasted 45 minutes and was rushed to the hospital. A month later, she had another one. For the next 2 years, medication was able to control her seizures well enough, but a week after she turned 7, Robyn had to have a shunt put in her brain because her seizures had gotten worse and a CT scan revealed that her ventricles were enlarged.   Thankfully, that initial shunt lasted until 2004, but then Robyn began experiencing complications with it. These complications have unfortunately led to more surgeries and more close calls over the course of the past 8 years.


This past year in particular has been a rough one for Robyn, and there were times Maryann wasn't sure her daughter would live to see another day. At one of the lowest points, Robyn said to her mom, "If I make it through this, can I have a party with all my friends and family so I can hug them and they can hug me?" Maryann held her daughter close and said, "Of course you can." She would have granted her anything she wanted at that point in time.  

   

 Robyn is a special individual. She is sweet and kind, bright and determined. She is a shining example of what it means to be a fighter and to maintain a positive outlook and mindset in the face of great challenges. Robyn means so much to us and we are so thankful that she made it through this year. She loves being a member of Evolution Fitness and is elated to be working out again, getting stronger.  

 

We are asking for your help. Robyn's birthday is March 17th and Maryann is planning a big birthday bash for Robyn in April. Please help Maryann grant Robyn's wish by donating whatever you can to make Robyn's birthday party extra-special. It doesn't have to be a large donation, every little bit counts and will help. This party will mean the world to Robyn and no one deserves it more. We will be accepting donations in the form of cash, check or credit card. Please see us at the front desk or call us at (856) 751-1300 to make a donation.  You can also make a donation online using this link: Robyn's WishAlternatively, go to our website and click the "Member Sign-In" link at the top right corner. Once on the page, navigate to the tab "Online Store".   

 

Thank you for your generosity and for helping Robyn.


March 
 Shake of the Month 

March Birthdays

HAPPY  
BIRTHDAY! 

Danica P. 
Carrie S. 
Cathy D. 
Donna L. 
Andrea D. 
Cheryl K. 
Hillary K. 
Tim H. 
Robyn K. 
Catherine M. 
Betty S. 
Mohit M. 
Courtney R. 
Francesca E. 
Cathy W. 
Karen G. 
Kate F. 
Patrick M. 
Laura D. 
John K. 
Geoff R. 
Giannina C. 
Marie B. 
 
 
Recipe of the Month
 

Turkey Veggie Meatloaf Cups

 

  • 2 cups coarsely chopped zucchini 
  • 1� cups coarsely chopped onions
  • 1 red bell pepper, coarsely chopped
  • 1 pound extra lean ground turkey
  • � cup Quinoa
  • 1 egg
  • 2 tablespoons Worcestershire sauce
  • 1 tablespoon Dijon mustard
  • � cup barbecue sauce, or as needed
Directions

Preheat oven to 400 degrees F (200 degrees C). Spray 20 muffin cups with cooking spray.

 

Cook Quinoa to package directions

 

Place zucchini, onions, &  red bell pepper into a food processor, & pulse several times until finely chopped but not liquefied. Place the vegetables into a bowl, and mix in ground turkey, couscous, Worcestershire sauce, egg,  & Dijon mustard until thoroughly combined. Fill each prepared muffin cup about 3/4 full. Top each cup with about 1 teaspoon of barbecue sauce.

 

Bake in the preheated oven until juices run clear, about 25 minutes. Internal temperature of a muffin measured by an instant-read meat thermometer should be at least 160 degrees F (70 degrees C). Let stand 5 minutes before serving.

Nutrition Spotlight:

We've added a new supplement to our Nutritional Add-Ins menu at the EvoFit Shake Caf�:  

 

Matcha Green Tea 

 

 

 

Matcha Green Tea is finely ground Green Tea that has been used in traditional tea ceremonies for centuries. It contains more antioxidants than blueberries, goji berries, pomegranates, orange juice, and spinach.

  • Rich in antioxidants and Chlorophyll
  • Naturally boosts Metabolism & mood
  • Helps to lower cholesterol when consumed regularly
  • Contains unique Catechins that fight/prevent cancer
  • Zero on the Glycemic Index - will not raise insulin levels
  • Powerful detoxifier