200 East Southampton Drive (Lower Level), Columbia, Missouri 65203

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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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  • CSC/Evolved's History

    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!

    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

    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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