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How Age Impacts Weight Loss

How Age Impacts Weight Loss Age is only a small factor in weight loss. The two greater influences are calories consumed and lean body mass. But there are things you can do to improve both of these factors, so you can make a big difference in your weight-loss journey. How Age Really Impacts Weight Loss When it comes to weight loss, age itself is not a significant factor. The two much greater influences are the number of calories you consume and your lean body mass. Admittedly, age does have a small impact on weight loss because as we age, our bodies tend to lose muscle mass without proper training. That drop in muscle mass can lower your metabolism. If ....
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Frustrated with Your Weight Loss (or Lack Thereof)?

Frustrated with Your Weight Loss? Or Lack Thereof? You’re not alone. We know that the fitness world can be a confusing place, filled with seemingly contradictory information and advice. It’s tough to know where to place your efforts or where to even begin. At Evolved, we’re here to help. And although fitness extends well beyond just weight loss, it is an important component of many people’s health and fitness journey. So if you’re experiencing challenges on your weight loss journey, then this series of articles was created for you. In our Client Conversations with Coaches series, you get to hear the ....
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Client Conversations with Coaches - "I've tried everything."

"I’ve tried everything." The Coach and Client Conversation Series If you’ve ever said or thought that sentence on your weight loss journey, this article is for you. The fifth installment in our Client Conversations with Coaches series, this article lets you witness a scenario where one of our skilled Evolved coaches helps a client experiencing that very obstacle: “I’ve tried everything.” Let’s get right to it. This scenario opens with our coach and a new client meeting for their first Behavior Coaching session. In these sessions, our coaches bring the science of behavior change to the field of fitness so ....
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Client Conversations with Coaches - "It Worked for My Friend But Not For Me."

"That Approach Worked For My Friend, Why Isn't It Working for Me?" The Coach and Client Conversation Series If you’ve ever said or thought that sentence on your weight loss journey, this article is for you. The fourth installment in our Client Conversations with Coaches series, this article lets you witness a scenario where one of our skilled Evolved coaches helps a client experiencing that very obstacle: “That approach worked for my friend, why isn’t this working for me?” Let’s get right to it. This scenario opens with our coach and a new client meeting for their first Behavior Coaching session. In these ....
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Client Conversations with Coaches - "Stress is Making Me Fat."

“Stress is Making Me Fat.” Client Conversations with Coaches If you’ve ever said or thought that sentence on your weight loss journey, this article is for you. This is the third installment in our Client Conversations with Coaches series and this article lets you witness a scenario where one of our skilled Evolved coaches helps a client who is frustrated with the idea that: “Stress is making me fat.” Let’s get right to it. This scenario opens with our coach and a new client meeting for their first Behavior Coaching session. In these sessions, our coaches bring the science of behavior change to the field ....
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Client Conversations with Coaches - "My Metabolism is Broken."

“My metabolism is broken.” Client Conversations with Coaches If you’ve ever said or thought that sentence on your weight loss journey, this article is for you. The second installment in our Client Conversations with Coaches series, this article lets you witness a scenario where one of our skilled Evolved coaches helps a client who believes: “My metabolism is broken.” Let’s get right to it. This scenario opens with our coach and a new client meeting for their first Behavior Coaching session. In these sessions, our coaches bring the science of behavior change to the field of fitness so our clients have an ....
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Client Conversations with Coaches - "I'm Too Old."

“I’m too old.” Client Conversations with Coaches If you’ve ever said or thought that sentence on your weight loss journey, this article is for you. The first of our installments in our Client Conversations with Coaches series, this article lets you witness a scenario where one of our skilled Evolved coaches helps a client experiencing that very obstacle: “I’m too old.” Let’s get right to it. This scenario opens with our coach and a new client meeting for their first Behavior Coaching session. In these sessions, our coaches bring the science of behavior change to the field of fitness so our clients ....
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"Why Isn't This Working for Me?"

"Why Isn't This Working for Me?" The Coach and Client Conversation Series There are many misconceptions in fitness that hinder so many people from achieving their goals. Our goal at Evolved is to give you the tools, strategies, and knowledge you need to be leaner, healthier, and happier. In this second installment of our Coach and Client Conversation series, you get to peek in on scenarios that address and overcome the obstacles that stand in the way of many people’s fitness goals. Today’s scenario deals with the idea: “Why isn't this working for me?” Once ....
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"Stress is Making Me Fat."

"Stress Is Making Me Fat." The Coach and Client Conversation Series There are many misconceptions in fitness that hinder so many people from achieving their goals. Our goal at Evolved is to give you the tools, strategies, and knowledge you need to be leaner, healthier, and happier. In this first installment of our Client and Coach Conversations , you get to peek in on scenarios that address and overcome the obstacles that stand in the way of many people’s fitness goals. Today’s scenario deals with the idea: “Stress is making me fat.” After you read through this brief conversation, you'll have a better ....
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Two Minutes to Better Sleep

Two Minutes to Better Sleep When you can get better sleep, life is just better. You're more resilient to stress and better able to contribute to the many roles in your life. When it comes to impact, few things will have the dramatic resonating effect of quality sleep. Sleep can improve insulin sensitivity, blood glucose, mood, blood pressure, immune response, performance, and maintenance of a healthy weight. Since it’s such a lynchpin, improving sleep will dramatically affect the other areas of your life. In this article, you’ll learn about a two-minute intervention that can dramatically improve your sleep. We’ll start with the ....
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Decrease Your Hunger by Eating This

Decrease Your Hunger by Eating This If your goal is weight loss or fat loss, you're in luck. This article gives you an easily implementable strategy to keep your appetite in check so you can achieve your goals easier. We’ll start with the science and then cover the strategy. Let’s begin. The Science: Some people want to know the "how." Some don't. So i f you're not as into the science-y side of this as we are, scroll right down to the strategy section. We promise our feelings won't be hurt 😉. Cholecystokinin (CCK) is a hormone that is synthesized and secreted in the first segment of the small ....
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Keep Your Brain Sharp

Keeping Your Brain Sharp (Exercise just got even better) 3 min read Regardless of where you train or where you’re considering training, if you’re at Evolved, Planet Fitness, Anytime Fitness, CrossFit, Crunch, or your garage, you want to read this article. We’re so excited about this heavy subject material that we’ve been sharing and discussing it with our staff, clients, family, and friends. It’s powerful stuff, so let’s get right to it. Dementia affects 55 million people worldwide and is the 7 th leading cause of death worldwide. And that’s not to mention the burden shouldered by the relatives and caregivers of ....
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Easier & More Enjoyable Weight Loss with This Simple Strategy

Easier & More Enjoyable Weight Loss with This Simple Strategy (2 min read) You deserve results on your journey to leaner, healthier, and happier. And it's safe to assume that your life is busy. That’s why we created this series of brief articles to give you a quick rundown of the science behind an effective strategy and then the strategy itself. This is the first installment in that series. Now, if you’re like many clients we serve, you are seeking weight loss, so this first article will focus on a strategy to help control your appetite so you can remain consistent with your plan. We’ll start with the science ....
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Understanding This Distinction Makes Weight Loss Easier

Weight loss can be hard. Fortunately, there are a few key distinctions that when you understand them about yourself, you can dramatically reduce your frustration and make your weight loss journey easier. This article and the infographic below cover one such distinction, the difference between abstainers and moderators. Once you understand where you tend toward on the spectrum between abstainer and moderator, you’ll see a dramatic increase in your compliance and success on your weight loss journey. Abstainers vs. Moderators After reading through the infographic, you can probably identify your tendencies toward one of these camps ....
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Stop Trying to Find Motivation and Do This Instead

Stop Trying to Find Motivation and Do this Instead How the Cereal Aisle Can Make You Leaner, Healthier, Happier (5 min read or 30s read if you jump to the summary at the end) Are you familiar with choice architecture ? It’s the idea that location of a cue within an environment dramatically impacts decisions and can be the catalyst for an action or behavior. For example, it’s the method employed by cereal manufacturers who know that people buy more products that are located at eye level than the ones down by your ankle. So, grocery stores put the higher profit margin cereals at eye level. Sure, as the consumer within the ....
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How Much Does a Personal Trainer Make?

How Much Does a Personal Trainer Make? -How to Make More as a Personal Trainer- How much does a personal trainer or coach make? Like every profession, a minority make a majority of the income in that field. Known as the Pareto Principle or the 80 / 20 rule, this idea states that 20% of the participants within any category receive 80% of the resources, income, and attention. So the question becomes: how do you transform your practice of training and coaching to become one of the high-earning professionals? One of the strongest and most controllable factors is value. The coaches who can bring the most value to their clients ....
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Lose Weight and Get Healthier Using What You're Already Doing

Use What You’re Already Doing To Lose Weight and Get Healthier -The Power of Habit Stacking- (This article piggybacks off a previous article on Implementation Intention. Although this article can stand alone, you’ll find it to be a much more useful tool when you understand it in the context of that previous article. You can find that article HERE .) Often, people know what they should be doing to get closer to their goals: manage calories to lose weight, train regularly to improve fitness, and optimize sleep to improve recovery. You might even often know what you should be doing to get the results you want. Yet still no dice. ....
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Double the Success Rate with One Simple Sentence

Double the Success Ratewith One Simple Sentence -The Power of Implementation Intention- (5 min read or 30s read if you jump to the summary at the end) Yeah, the title might sound oversimplified, but it's true. As James Clear shares in his book Atomic Habits , laying out what is called an implementation intention can more than double the normal success rate. That’s an impressive statistic, but it begs the question: “What is an implementation intention?” Luckily, it’s not some complicated process or protocol. In fact, it’s quite simple. It’s a fill-in-the-blank sentence and here is the basic format: ....
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Building a Better Cheat Meal

Building a Better Cheat Meal A Better Plan to Having Your Cake And Eating It Too For many people, the start of their weight loss journey is a two-step process. Step #1: commitment to start a new diet Step #2: pursuit of the fabled “cheat meal.” As we discussed in a previous article , it is helpful to view the cheat meal question as a signal. It may be a prompt to indicate a poor fit between the diet approach and the well-intentioned dieter. But still, even the best-matched approach with the most dedicated dieter can still have the space for more freedom and spontaneity through a “cheat meal.” In this ....
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When Should I Have a Cheat Meal?

When Should I Have a Cheat Meal? Ask Better Questions Get Better Answers (and More Weight Loss) It’s one of the first questions that pops to mind when anyone starts a regimented diet or a strict approach to your nutrition. “When can I have a cheat meal?” It’s a predictable pattern. The diet starts. Well-intentioned, most people nail the first day. But by day two, with work and family and social obligations and life in general, the reality of the extreme approach is starting to show how challenging it is. On day three the negotiations start: “I’ll stay on this plan until the weekend, ....
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Lose Weight and Body Fat The Right Way

Lose Weight and Body Fat The Right Way Your clients are trying to lose weight. But you want them to do it the right way. So what is the right way? You already know that to lose weight, your clients must be in a caloric deficit. But there’s a significant risk of that weight loss coming from body fat and muscle tissue. That’s not a good idea. You want to preserve your clients’ lean tissue while they lose body fat. You also want them to retain their capacity even as you watch the scale display smaller and smaller numbers. You want them to do that without feeling weak, hungry, and deprived. In short, ....
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CSC/Evolved's History

What a difference a decade makes. With warm familiarity, I look around our facility, at this space that has become a second home to me. And when I try to view it with fresh eyes, I can see a lot has changed. The relatively small space that we started with has grown and grown to accommodate our services. From where I stand, I can see the space we started with where we continue to deliver personal training. I can see the area we took over that nearly doubled our space and allows us to deliver our Small Group Training and our weekend offerings, the Flexibility and Core & Conditioning classes. And looking over my shoulder, I can see the addition where we built rooms specifically to deliver ....
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Benefits of our Small Group Training!

Imagine your ideal fitness experience. What does it look like? At Evolved Personal Training we have been thinking about this too and have distilled it down to several key components which we incorporate into our Small Group Training classes. Effective Training Program In your ideal fitness experience, it’s safe to assume that the program you are doing will be effective for achieving goals that are specific for you. Afterall, your time is too valuable to waste it on ineffective training. At Evolved Personal Training, we pride ourselves in including strength, stamina and flexibility in our Small Group Training so that no matter your fitness goals, we have you covered. We also realize ....
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Healthy Recipe Swaps

Minimizing calories and having healthier alternatives is the goal for many of us when preparing our favorite dishes. We don’t want to sacrifice flavor and feel as if our only option is to eat drab and tasteless “health foods”. But with just a few small adjustments, we can turn your favorite guilty pleasures into a more balanced and nutritious option so that you can enjoy them more often, with less guilt and stay on track to living leaner, healthier and happier. Mashed Avocado > Mayonnaise Most people love adding mayo to their favorite sandwich or dips because it is just a fact that fat=flavor. The only problem with that when it comes to mayonnaise is that it adds ....
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Food Quality vs. Calories and Macros: Which One Matters More

Which one matters more? In the past, I have attended the Como Wellness Conference and the Physique Summit. Both were packed with useful information, but the overarching themes couldn’t have been more different. The Como Wellness Conference focused on local organic foods and gave little attention to calories. The Physique Summit emphasized the importance of individualized calories and macronutrients while giving little consideration to the quality of the food. For the past 10 years, I have heard arguments for both sides and have been a proponent of both styles. However, issues can arise when the end-user hears only one approach. We’re tempted to place ourselves in one camp ....
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Foundations for Success: Mindset & Habits

When you talk about health and fitness, you hear a lot about macros, cardio, strength training, etc. While all of these things are important, the most important component is mindset. If you have the right mindset, preparing your meals beforehand becomes very easy. If you have the right mindset, going to the gym becomes very easy. All of the pieces of the puzzle become that much easier when you have the right mindset. This begs the question, how do we get into the right mindset? There are many components to achieving a healthy and positive mindset- the most influential is gratitude. Gratitude can be an extremely powerful tool. In order to get into a growth mindset and reach your ....
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Are 'Cheat Meals' Really Cheating?

We have all been there. Thinking to ourselves, “Just get to Friday and then it is time for my Dwayne ‘The Rock’ Johnson like cheat meal.” You think about it all week, what should I have this week? Maybe you’ll use the family BBQ as your “cheat meal,” or perhaps you are in the mood for pizza. Tough decisions! Then, the moment comes and goes by faster than you can say “cheat meal” and then it’s back to the regular diet and count down to the next Saturday night grubbing. But why use the word “cheat meal” at all? Is that really what we should be calling it? I hear it ALL the time from my clients but, here are the ....
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Start By Adding

We all have improvements we want to make to our bodies. Lose some body fat. Sculpt our abs. Define our arms. All of these are good goals. However, the problem comes when we create action plans that look something like this: “I’m going to stop eating chocolate.” “I’m going to give up ice cream.” “I’m going to stop drinking wine.” “I’m not going to eat after 7:37pm.” (or whatever arbitrary time we choose) We have all been there. The moment that you decided, “no more ice cream,” your brain can’t stop thinking about ice cream. For a few days you’re able to use willpower to keep the ice cream ....
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The Average of Five

We’ve all heard it: “You’re the average of the five people you spend the most time with.” Or, like grandma used to say, “birds of a feather flock together.” And the research appears to support it. A 20-year happiness study by Harvard psychologists, found that your happiness is significantly impacted by the happiness levels of the people near and dear to you. According to the data, if a friend down the street from you saw an increase in happiness, you became 25% more likely to see an increase, too. Another study published in the New England Journal of Medicine showed that when a friend became obese it increased an individual’s chances of ....
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Join Us For the Best Personal Training in Columbia

Welcome To Our New Website! We’re Proud To Serve Columbia with Personal Training! At Evolved Personal Training, we are working hard to go above and beyond for every person who walks through our doors. And you could be next! We are offering Columbia a hands-on approach to Personal Training. And you don’t need any prior experience to succeed! Come visit us at Evolved Personal Training and see for yourself what makes us the best Personal Training facility in town. Just fill out the "Request Information" form on the side of the page and stop in for a visit today! And don't forget to click below to visit us on our social media pages!! ....
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How Age Impacts Weight Loss

Frustrated with Your Weight Loss (or Lack Thereof)?

Client Conversations with Coaches - "I've tried everything."

Client Conversations with Coaches - "It Worked for My Friend But Not For Me."

Client Conversations with Coaches - "Stress is Making Me Fat."

Client Conversations with Coaches - "My Metabolism is Broken."

Client Conversations with Coaches - "I'm Too Old."

"Why Isn't This Working for Me?"

"Stress is Making Me Fat."

Two Minutes to Better Sleep

Decrease Your Hunger by Eating This

Keep Your Brain Sharp

Easier & More Enjoyable Weight Loss with This Simple Strategy

Understanding This Distinction Makes Weight Loss Easier

Stop Trying to Find Motivation and Do This Instead

How Much Does a Personal Trainer Make?

Lose Weight and Get Healthier Using What You're Already Doing

Double the Success Rate with One Simple Sentence

Building a Better Cheat Meal

When Should I Have a Cheat Meal?

Lose Weight and Body Fat The Right Way

CSC/Evolved's History

Benefits of our Small Group Training!

Healthy Recipe Swaps

Food Quality vs. Calories and Macros: Which One Matters More

Foundations for Success: Mindset & Habits

Are 'Cheat Meals' Really Cheating?

Start By Adding

The Average of Five

Join Us For the Best Personal Training in Columbia

Brook Gotberg

Dr. Arminta Phelps

Kristen Brown

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